Mixed Greens with Crabmeat Salad - Low Carb Recipe

 

Makes 4 servings

Preparation Time: 15 to 20 minutes

Ingredients:

- 2 cups torn curly endive

- 2 cups loosely packed watercress leaves

- 2 cups torn fresh spinach

- 2 cups torn red leaf cabbage

- 1⁄2 cup sliced water chestnuts

- 1⁄2 cup julienne-sliced red bell pepper

- 12 ounces crabmeat, fresh or canned

- Mustard Sauce

Instructions for making:

1. Combine the endive, watercress, spinach, cabbage, water chestnuts, and pepper in a large bowl. Toss well. Add the crabmeat.

2. Divide onto 4 serving plates. Drizzle Mustard Sauce on top.

Nutritional Information per servings:

- 123 calories

- 1 total fat (0 g sat)

- 76 mg cholesterol

- 9 g carbohydrate

- 20 g protein

- 4 g fiber

- 338 mg sodium 

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Crab Cobb Salad - Low Carb Recipe

   

Makes 2 servings

Preparation Time: 15 to 20 minutes

Ingredients:

- 6 cups romaine lettuce, torn into bite-size pieces

- 1 can crabmeat (6 ounces), drained

- 1 cup diced ripe tomatoes or cherry tomatoes, halved

- 1⁄4 cup crumbled blue cheese

- 2 tablespoons cholesterol-free bacon bits

- 1⁄4 cup prepared low-sugar dressing or olive oil vinaigrette

Instructions for making:

1. Chill 2 plates.

2. Arrange the lettuce on a large serving platter. Arrange the crabmeat, tomatoes, blue cheese, and bacon bits in rows over the lettuce.

3. Right before serving, drizzle some dressing evenly over the salad and toss well.

4. Transfer to the 2 chilled plates.

Nutritional Information per servings:

- 267 calories

- 13 total fat (4 g sat)

- 95 mg cholesterol

- 12 g carbohydrate

- 27 g protein

- 4 g fiber

- 1012 mg sodium

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Chicken-Pistachio Salad - Low Carb Recipe

 

Makes 4 servings

Preparation Time: 15 to 30 minutes

Ingredients:

Salad

- 1⁄2 cup shelled pistachio nuts, finely ground

- 1⁄2 + 1⁄4 teaspoon salt

- 1⁄2 teaspoon + 1 pinch freshly ground black pepper

- 4 boneless, skinless chicken breast halves

- 2 tablespoons extra-virgin olive oil

- 1⁄2 cup diced sweet white onion

- 1 head romaine lettuce

Dressing

- 1 teaspoon grated sweet white onion

- 1 large ripe avocado, pitted and peeled

- 3 tablespoons extra-virgin olive oil

- 3 tablespoons fresh lime juice

- 1 tablespoon water

Instructions for making:

To make the salad: 

1. Preheat the oven to 375°F. Mix the nuts in a pie plate with 1⁄2 teaspoon salt and 1⁄2 teaspoon pepper. Press the chicken into the nuts. Heat 1 tablespoon of the oil in a skillet and cook the coated breasts, 2 minutes per side. Place the breasts in a baking dish and bake for 15 minutes or until a thermometer inserted in the thickest portion registers 160°F and the juices run clear.

2. Heat the remaining tablespoon of oil in a nonstick skillet over high heat. Add the diced onion, 1⁄4 teaspoon salt, and a pinch of pepper. Cook until the onion is browned.

3. Line 4 serving plates with lettuce. Slice the chicken breasts and arrange 1 breast on top of the lettuce on each plate. Serve with the dressing.

4. To make the dressing: Puree the onion, avocado, oil, lime juice, and water in a blender.

Nutritional Information per servings:

- 481 calories

- 34 total fat (5 g sat)

- 70 mg cholesterol

- 13 g carbohydrate

- 33 g protein

- 5 g fiber

- 520 mg sodium 

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Vegetable Quiche Cups To Go - Low Carb Recipe

 

Makes 6 servings

Preparation Time: 10 to 15 minutes

Ingredients:

- 1 package (10 ounces) frozen chopped spinach

- 3⁄4 cup liquid egg substitute

- 3⁄4 cup shredded reduced-fat cheese

- 1⁄4 cup diced green bell peppers

- 1⁄4 cup diced onions

- 3 drops hot-pepper sauce (optional)

Instructions for making:

1. Microwave the spinach for 21⁄2 minutes on high. Drain the excess liquid. Line a 12-cup muffin pan with foil baking cups. Spray the cups with cooking spray. Combine the egg substitute, cheese, peppers, onions, and spinach in a bowl. Mix well. Divide evenly among the muffin cups. Bake at 350°F for 20 minutes, until a knife inserted in the center comes out clean.

2. Quiche cups can be frozen and reheated in the microwave. Any combination of appropriate vegetables and reduced-fat cheeses may be used.

Nutritional Information per servings:

- 77 calories

- 3 total fat (2 g sat)

- 10 mg cholesterol

- 3 g carbohydrate

- 9 g protein

- 2 g fiber

- 160 mg sodium 

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Western Egg White Omelet - Low Carb Recipe

 

Makes 1 serving

Preparation Time: 10 to 15 minutes

Ingredients:

- 1 tablespoon chopped green bell pepper

- 1 tablespoon chopped scallion

- 1 tablespoon chopped red bell pepper

- 1⁄2 cup liquid egg substitute

- 3 tablespoons shredded reduced-fat cheese

Instructions for making:

1. Lightly coat a medium skillet with cooking spray. Sauté the peppers and the scallions until they are tender-crisp. Pour the egg substitute over the vegetables. When partially set, spread the cheese over half of the egg substitute and fold the omelet in half over the filling. Continue cooking until cooked through. 

2. Serve immediately.

Nutritional Information per servings:

- 169 calories

- 8 total fat (3 g sat)

- 15 mg cholesterol

- 4 g carbohydrate

- 20 g protein

- 1 g fiber

- 320 mg sodium

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Easy Asparagus and Mushroom Omelet - Low Carb Recipe

 

Makes 1 serving

Preparation Time: 10 to 15 minutes

Ingredients:

- 2 eggs

- 2 tablespoons water

- 3 stalks fresh asparagus

- 1⁄4 cup sliced white mushrooms

- 1⁄4 cup shredded reduced-fat mozzarella cheese

Instructions for making:

1.  Boil 1" of water in a large skillet. Add the asparagus and cook, uncovered, just until tender-crisp. Meanwhile, in a medium bowl, whisk together the eggs and water until the whites and the yolks are completely blended.

2. Coat a 10" nonstick skillet with cooking spray. Heat the skillet over medium-high heat until just hot enough to sizzle when a drop of water is added. Pour in the egg mixture. It should set immediately.

3. With an inverted pancake turner, lift the edges as the mixture begins to set to allow the uncooked portion to flow underneath.

4. When the top is set, fill one half of the omelet with the asparagus, mushrooms, and cheese. With the pancake turner, fold the omelet in half over the filling. Slide onto a serving plate. Serve immediately.

Nutritional Information per servings:

- 238 calories

- 15 total fat (6 g sat)

- 440 mg cholesterol

- 5 g carbohydrate

- 21 g protein

- 1 g fiber

- 260 mg sodium

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Light Spinach Frittata with Tomato Salsa

 

Makes 2 servings

Preparation Time: 25 to 30 minutes

Ingredients:

Frittata

- 1 tablespoon extra-virgin olive oil

- 1 small onion, sliced

- 2 cloves garlic, minced

- 1 package (10 ounces) frozen spinach, thawed and well-drained

- 2 large eggs

- 3 egg whites

- 1⁄3 cup fat-free evaporated milk

- 1⁄2 cup shredded reduced-fat mozzarella cheese

Salsa

- 4 plum tomatoes, seeded and chopped

- 2 scallions , minced

- 1 clove garlic, minced

- 2 tablespoons minced fresh cilantro

- 1 tablespoon fresh lime juice

- 1⁄4 teaspoon salt

- 1⁄8 teaspoon freshly ground black pepper

Instructions for making:

To make the Frittata: 

1. Preheat the oven to 350°F.

2. Heat the oil in a 10" nonstick skillet over medium heat. Add the onion and garlic and cook, stirring, for 3 minutes or until tender. Stir in the spinach. Reduce the heat to low. In a large bowl, beat the eggs and egg whites with the milk until light yellow and frothy. Pour the egg mixture over the spinach in the skillet. Cook for 5–7 minutes, until the egg mixture is cooked on the bottom and almost set on top. Sprinkle with the cheese. Bake in the oven until the eggs are set and the cheese has melted, 5–10 minutes.

To make the salsa: 

3. In a large bowl, stir together the tomatoes, scallions, garlic, cilantro, lime juice, salt, and pepper. Serve fresh, at room temperature, over the frittata.

You can also serve the frittata with commercial jarred salsa.

Nutritional Information per servings:

- 369 calories

- 17 total fat (6 g sat)

- 230 mg cholesterol

- 28 g carbohydrate

- 27 g protein

- 8 g fiber

- 740 mg sodium 

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Cheesy Frittata

Makes 2 servings

Preparation Time: 5 to 10 minutes

Ingredients:

- 2 teaspoons Smart Balance spread

- 1⁄2 cup sliced onion

- 1⁄2 cup sliced red bell pepper

- 1⁄2 cup sliced zucchini

- 2 small plum tomatoes, diced

- 1 tablespoon chopped fresh basil

- Pinch freshly ground black pepper

- 1⁄2 cup liquid egg substitute

- 1⁄2 cup 1% cottage cheese

- 1⁄4 cup fat-free evaporated milk

- 3⁄4 ounce shredded reduced-fat Monterey Jack cheese

Instructions for making:

1. Coat an ovenproof 10" skillet with cooking spray and place over medium-low heat until hot.

2. Melt the spread in the skillet. Add the onion, bell pepper, and zucchini and sauté over medium low heat until the vegetables are lightly browned, 2–3 minutes. Add the tomatoes, basil, and black pepper to the skillet and stir to combine. Cook until the flavors are blended, 2–3 minutes, and remove from the heat.

3. Preheat the broiler.

4. In a blender, combine the egg substitute, cottage cheese, and milk and process until smooth. Pour the egg mixture over the vegetables. Cover and cook on medium-low heat until the bottom is set and the top is still slightly wet. Transfer the skillet to the broiler and broil until the top is set, 2–3 minutes. 

5. Sprinkle with the cheese and broil until the cheese melts.

6. Serve when warm.

Nutritional Information per servings:

- 231 calories

- 10 total fat (3 g sat)

- 15 mg cholesterol

- 16 g carbohydrate

- 21 g protein

- 2 g fiber

- 480 mg sodium

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Sugar Snap Peas Salad - Low Carb Recipes

 

Makes 4 servings

Preparation Time: 5 to 10 minutes

Ingredients:

- 8 ounces sugar snap peas (2 cups), trimmed

- 2 tablespoons white-wine vinegar

- 2 tablespoons extra-virgin olive oil

- 1/4 teaspoon salt

- 1/8 teaspoon freshly ground pepper

- 1 bunch scallions, trimmed and thinly sliced on the diagonal

- 1/2 large red bell pepper, cut into 11/2-inch-long slivers

Instructions for making:

1. Cook peas in lightly salted boiling water in a medium saucepan until tender-crisp,  2 to 3 minutes. Drain and rinse under cold running water.

2. Whisk vinegar, oil, salt and pepper in a large bowl. Add peas, scallions and bell pepper; toss to coat. Serve within 1 hour.

Nutritional Information per servings:

- 97 calories

- 7 total fat (1 g sat)

- 0 mg cholesterol

- 7 g carbohydrate

- 2 g protein

- 2 g fiber

- 151 mg sodium 

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Zucchini Frittata - Low Carb Recipes

Makes 2 servings

Preparation Time: 15 to 30 minutes

Ingredients:

- 4 teaspoons extra-virgin olive oil, divided

- 1 cup diced zucchini (1 small)

- 1/2 cup chopped onion

- 1/2 cup grape tomatoes or cherry tomatoes, halved

- 1/4 cup slivered fresh mint leaves

- 1/4 cup slivered fresh basil leaves

- 1/2 teaspoon salt, divided

- Freshly ground pepper to taste

- 4 large eggs

- 1/3 cup crumbled goat cheese (2 ounces)

Instructions for making:

1. Heat 2 teaspoons oil in a 10-inch nonstick skillet over medium heat. Add zucchini and onion; cook, stirring often, for 1 minute. Cover and reduce heat to medium-low; cook, stirring occasionally, until the zucchini is tender, but not mushy, 3 to 5 minutes. Add tomatoes, mint, basil, 1/4 teaspoon salt and a grinding of pepper; increase heat to medium-high and cook, stirring, until moisture has evaporated, 30 to 60 seconds.

2. Whisk eggs, the remaining 1/4 teaspoon salt and a grinding of pepper in a large bowl until blended. Add the zucchini mixture and cheese; stir to combine. Wipe out the skillet.

3. Preheat broiler.

4. Brush the skillet with the remaining 2 teaspoons oil; heat over medium-low heat. Pour in the frittata mixture and cook, without stirring, until the bottom is light golden, 2 to 4 minutes. As it cooks, lift the edges and tilt the pan so raw egg will flow to the edges.

5. Place the skillet under the broiler and broil until the frittata is set and the top is golden, 11/2 to 21/2 minutes. Loosen the edges and slide onto a platter. Cut into wedges and serve.

Nutritional Information per servings:

- 375 calories

- 28 total fat (10 g sat)

- 447 mg cholesterol

- 10 g carbohydrate

- 21 g protein

- 3 g fiber

- 863 mg sodium

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Jerk Chicken Breasts

Makes 4 servings

Preparation Time: 15 to 30 minutes

Ingredients:

- 6 scallions, trimmed and coarsely chopped

- 2 tablespoons dried jerk seasoning

- 3 tablespoons lime juice

- 1 tablespoon dark brown sugar (optional)

- 2 teaspoons reduced-sodium soy sauce

- 2 teaspoons canola oil

- 4 boneless, skinless chicken breast halves, trimmed

Instructions for making:

1. Combine 6 scallions, trimmed and coarsely chopped, 2 tablespoons dried jerk seasoning, 3 tablespoons lime juice, 1 tablespoon dark brown sugar (if using), 2 teaspoons reduced-sodium soy sauce and 2 teaspoons canola oil in a blender or food processor; pulse to a coarse paste. Wearing gloves to protect your hands, spread paste all over 4 boneless, skinless chicken breast halves, trimmed. Cover and marinate in the refrigerator for at least 10 minutes or for up to 2 hours.

2. Lightly oil broiler rack and set it 5 inches from the heat source; preheat broiler.

3. Scrape most of the paste from the chicken and discard. Broil chicken, turning once, until juices run clear, 10 to 15 minutes. Let stand for 5 minutes before slicing.

4. Serve hot or at room temperature.

Nutritional Information per servings:

- 192 calories

- 6 total fat (1 g sat)

- 73 mg cholesterol

- 7 g carbohydrate

- 28 g protein

- 1 g fiber

- 450 mg sodium 

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Chicken Cutlets with Herbs de Provence & Apple Compote

Makes 6 servings

Preparation Time: 50 to 60 minutes

Ingredients:

- 2 apples, preferably Braeburn, peeled and thinly sliced

- 1 tablespoon freshly squeezed lemon juice

- 1/4 teaspoon ground cinnamon

- 3 teaspoons olive oil, divided

- 3 teaspoons unsalted butter, divided

- 1-1/8 teaspoons herbs de Provence (see "Provencal Herbs," below), divided

- 1/2 teaspoon salt, or to taste

- 1/4 teaspoon freshly ground pepper

- 1-1/2 pounds boneless, skinless chicken breasts, trimmed

- 1 cup reduced-sodium chicken broth

- 1 teaspoon freshly grated lemon zest

Instructions for making:

1. Toss apple slices with lemon juice and cinnamon in a small bowl. Heat 1 teaspoon oil and 1 teaspoon butter in a medium nonstick skillet over medium-high heat. Add the apples and cook, stirring occasionally, until tender, about 5 minutes. Keep warm.

2. Mix 1 teaspoon herbs de Provence, salt and pepper. Place chicken between sheets of plastic wrap and pound with a meat mallet or the bottom of a small saucepan to a 1/2-inch thickness. Sprinkle the chicken on both sides with the seasoning mixture.

3. Heat 1 teaspoon oil and 1 teaspoon butter in a large skillet over high heat. Add half the chicken and cook until no longer pink in the center, 2 to 3 minutes per side. Remove to a platter and keep warm. Add the remaining 1 teaspoon oil and 1 teaspoon butter to the skillet; heat over high heat. Cook the remaining chicken in the same manner.

4. Add broth, lemon zest, remaining 1/8 teaspoon herbs de Provence and any accumulated juices from the chicken to the skillet. Cook, stirring to scrape up any browned bits from the bottom of the skillet, until slightly reduced, about 3 minutes. Spoon sauce over chicken and serve with the sautéed apples.

Provencal Herbs:

Herbs de Provence is a mixture of dried herbs commonly used in the south of France. You can find commercial mixtures in specialty stores, but it is easy to make your own. Mix 1 tablespoon each (or equal proportions) dried thyme, dried rosemary, dried oregano, dried marjoram and dried savory in a small jar. If desired, add a pinch of dried lavender and crushed aniseed.

Nutritional Information per servings: 

- 193 calories 

- 6 total fat (2 g sat) 

- 72 mg cholesterol 

- 7 g carbohydrate

- 27 g protein 

- 1 g fiber 

- 286 mg sodium

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Chicken Braised with Lemon, Fennel & Black Olives

Makes 4 servings

Preparation Time: 50 to 60 minutes

Ingredients:

- 2 teaspoons freshly grated lemon zest, divided

- 3 tablespoons fresh lemon juice, divided

- 2 tablespoons extra-virgin olive oil, divided

- 2 cloves garlic, minced

- 1 teaspoon dried oregano

- 1/2 teaspoon sugar

- 1/4 teaspoon salt

- Freshly ground pepper to taste

- 1 1/4 pounds boneless, skinless chicken thighs, trimmed and cut into 3 pieces each

- 1 large fennel bulb

- 1 large onion

- 1/2 cup dry white wine

- 1/2 cup reduced-sodium chicken broth

- 1/2 cup oil-cured black olives, pitted

Instructions for making:

1. Whisk 1 teaspoon lemon zest, 2 tablespoons lemon juice,1 tablespoon oil, garlic, oregano, sugar, salt and pepper in a 71/2-by-11-inch (2-quart) glass or ceramic baking dish. Add chicken and toss to coat. Cover and marinate in the refrigerator for at least 30 minutes or for up to 8 hours.

2. Meanwhile, trim stalks from fennel, reserving the lacy greens for garnish. Slice the fennel bulb lengthwise into 1/4-inch-thick slices. Lay slices flat and cut into 1/4-inch-thick slivers. Peel onion, cut in half lengthwise and slice.

3. Preheat oven to 350°F. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium heat. Add fennel and onion; cook, stirring often, until softened and lightly browned, 8 to 10 minutes. (You may need to add a little water to prevent scorching.) Add wine, broth and the remaining 1 tablespoon lemon juice; bring to a simmer, stirring. Cook for 5 minutes, then stir in olives. Spoon this mixture over the chicken. Cover with foil and bake until the chicken is cooked through and the fennel is very tender, 35 to 40 minutes.

4. Finely chop enough of the fennel fronds to make 2 tablespoons. Combine with the remaining 1 teaspoon lemon zest; sprinkle over the chicken before serving.

Ingredient note:

Oil-cured olives are cured with salt rather than a brine, then rubbed with olive oil. They can be identified by their wrinkled skin. 

Nutritional Information per servings:

- 300 calories

- 10 total fat (1 g sat)

- 40 mg cholesterol

- 2 g carbohydrate

- 24 g protein

- 1 g fiber

- 125 mg sodium

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Halibut with Herbs & Capers

 

Makes 4 servings

Preparation Time: 15 to 30 minutes

Ingredients:

- 1/4 cup chopped onion

- 1/4 cup fresh flat-leaf parsley

- 1 tablespoon fresh cilantro leaves

- 2 teaspoons freshly grated lemon zest

- 1 tablespoon fresh lemon juice

- 1 tablespoon chopped pitted green olives

- 2 teaspoons drained capers, rinsed

- 1 clove garlic, minced

- 1/8 teaspoon freshly ground pepper

- 2 tablespoons extra-virgin olive oil

- 1 pound halibut fillet, cut into 4 portions

Instructions for making:

1. Place 1/4 cup chopped onion, 1/4 cup fresh flat-leaf parsley, 1 tbsp. Cilantro leaves, 2 tsp. Grated lemon zest, 1 tsp. lemon juice, 1 tbsp. Chopped pitted green olives, 2 tsp. Rinsed capers, 1 minced clove garlic and 1/8 tsp freshly ground pepper in a food processor; pulse several times to chop. Add 2 tbsp. extra-virgin olive oil and process, scraping down the sides several times, until a pesto-like paste forms.

2. Pat 1 pound halibut with the herb paste. Cover and refrigerate for 30 minutes.

3. Preheat oven to 450°F. Coat a 7-by-11-inch baking dish with cooking spray. Arrange the halibut in the dish and spoon any extra herb mixture on top. Bake, uncovered, until the fish is opaque in the center, 15 to 20 minutes. 

4. Serve hot or at room temperature.

Nutritional Information per servings:

- 199 calories

- 10 total fat (1 g sat)

- 36 mg cholesterol

- 2 g carbohydrate

- 24 g protein

- 1 g fiber

- 125 mg sodium

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Wilted Spinach

Makes 4 servings

Preparation Time: 5 to 10 minutes

Ingredients:

- 1 tablespoon olive oil

- 1 1/2 tablespoon pine nuts, coarsely chopped

- 1 lb. spinach, stemmed, washed, torn and drained

- Salt & freshly ground black pepper to taste

Instructions for making:

1. Heat 1 tbsp. olive oil in a large skillet over medium-high heat. Add 1 1/2 tbsp. pine nuts coarsely chopped and stir until golden, about 1 minute. Add 1 lb. spinach, in batches if necessary, and toss until just wilted, about 2 minutes. Season with salt and pepper to taste.

2. Serve hot or at room temperature.

Nutritional Information per servings:

- 70 calories

- 5 g fat mono

- 0 mg cholesterol

- 4 g carbohydrate

- 4 g protein

- 90 mg sodium

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Wilted Greens with Garlic

 

Makes 4 servings

Preparation Time: 5 to 10 minutes

 

Ingredients: 

- 1 tablespoon olive oil 

- 1 clove garlic, finely chopped 

- 1 lb. spinach, washed and stemmed, or 1 lb. Swiss chard, washed, stems sliced,  leaves torn 

- Salt & freshly ground black pepper to taste 

Instructions for making:

1. Heat 1 tbsp. Olive oil in a large skillet over medium-high heat. Add 1 finely chopped garlic and stir until golden, about 30 seconds. Add greens in batches, if necessary, and toss until just wilted, 2 to 4 minutes. Season with salt and pepper.

2. Serve hot or at room temperature.

Nutritional Information per servings: 

- 56 calories 

- 4 g fat mono 

- 0 mg cholesterol 

- 4 g carbohydrate 

- 3 g protein 

- 90 mg sodium

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Sicilian-Style Broccoli

Makes 4 servings

Preparation Time: 5 to 10 minutes

 

Ingredients: 

- 1 bunch broccoli (1 1/4 lbs.) 

- 2 teaspoons olive oil 

- 2 tablespoons capers, rinsed 

- 1 clove garlic, finely chopped 

- Salt & freshly ground black pepper to taste 

Instructions for making:

1. Cut off and separate 1 bunch broccoli florets. Trim the tough ends of the stalks; peel the stalks if desired and cut crosswise into 3/8-inch-thick slices.

2. In a large skillet, heat 2 tsp. Olive oil over medium heat. Add 2 tbsp. Rinsed capers and 1 clove finely chopped garlic then cook, stirring, until the garlic is golden, about 1 minute. Add the broccoli florets and stalks and 1/2 cup water; bring to a simmer. Reduce the heat to medium-low, cover and cook until the broccoli is tender, about 5 minutes. Uncover, increase the heat to high and cook, stirring, until any remaining water evaporates, about 1 minute. Season with salt and pepper. 

3. Serve hot or at room temperature.

Nutritional Information per servings: 

- 61 calories 

- 3 g fat mono 

- 0 mg cholesterol 

- 7 g carbohydrate 

- 4 g protein 

- 197 mg sodium

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Sesame Green Beans

 

Makes 4 servings

Preparation Time: 10 to 15 minutes

 

Ingredients: 

- 1 pound green beans, trimmed 

- 1 teaspoon olive oil 

- 2 teaspoons sesame seeds 

- Salt & freshly ground black pepper to taste 

Instructions for making:

1. Preheat oven to 450 degrees F. On a baking sheet with sides, toss1 pound trimmed beans with 1 tsp. Olive oil, then spread the beans out in a single layer. Roast the beans for about 12 minutes, stirring once, or until wrinkled, brown and tender.

2. In a small dry skillet over medium heat, stir 2 tsp. sesame seeds until fragrant and toasted, about 1 minute. Crush the seeds lightly and toss with the beans. Season with salt and pepper.

3. Serve hot or at room temperature.

Nutritional Information per servings: 

- 60 calories 

- 2 g fat mono 

- 0 mg cholesterol 

- 9 g carbohydrate 

- 2 g protein 

- 4 mg sodium

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Savoy Cabbage with Peppers

Makes 4 servings

Preparation Time: 5 to 10 minutes

Ingredients: 

- 2 teaspoons vegetable oil, preferably canola oil 

- 1/2 teaspoon caraway seeds 

- 1/2 teaspoon mustard seeds 

- 4 cups thinly sliced Savoy cabbage 

- 1 jalapeño pepper, seeded and finely chopped 

- 1/4 cup defatted reduced-sodium chicken broth 

- 1/4 cup chopped bottled roasted red peppers 

- Salt & freshly ground black pepper to taste 

Instructions for making: 

1. In a large nonstick skillet, heat 2 tsp. Vegetable oil over medium heat. Add 1/2 tsp. caraway and 1/2 tsp. mustard seeds and cook, stirring, for 1 minute. Stir in 4 cups thinly sliced Savoy cabbage and 1 finely chopped jalapeños and cook, stirring, for 1 minute.

2. Stir in 1/4 cup defatted  reduced-sodium chicken broth and cover the pan tightly. Reduce heat to low and simmer until the cabbage is tender, 5 to 6 minutes. Stir in 1/4 cup chopped red peppers and season with salt and pepper.

3. Serve hot or at room temperature.

Note: The cabbage can be made up to 8 hours ahead and stored, covered, in the refrigerator. Reheat gently on the stove top or in the microwave before serving. 

Nutritional Information per servings: 

- 51 calories 

- 3 g fat mono 

- 0 mg cholesterol 

- 6 g carbohydrate 

- 2 g protein 

- 48 mg sodium

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Sautéed Cherry Tomatoes with Chives

 

Makes 4 servings

Preparation Time: 5 to 10 minutes

 

Ingredients: 

- 2 teaspoons olive oil 

- 2 pts. cherry tomatoes 

- 2 tablespoon chopped fresh chives 

- Salt & freshly ground black pepper to taste 

Instructions for making:

1. In a large skillet, heat 2 tsp. Olive oil over medium-high heat. Add 2 pts. Cherry tomatoes and sauté until skins begin to split, 3 to 4 minutes.

2. Remove from heat, toss with 2 tbsp. Chopped chives and season with salt and pepper.

3. Serve hot or at room temperature.

Nutritional Information per servings: 

- 52 calories 

- 3 g fat mono 

- 0 mg cholesterol 

- 7 g carbohydrate 

- 1 g protein 

- 12 mg sodium

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