ARTICHOKE, SHRIMP AND ROASTED RED PEPPER PIZZA

NUTRITIONAL INFORMATION (Per Serving) - Calories: 164; Protein: 10 g; Sodium: 559 mg; Cholesterol: 49 mg; Fat: 3 g; Dietary Fiber: 2 g; Sugars: 3 g; Carbohydrates: 24 g, Exchanges: 1 Starch, 1 Vegetable, 1 Lean Meat

 
INGREDIENTS :
 
- 1 homemade or store-bought pizza crust
- 1 cup water-packed artichoke heart quarters, well drained
- 1 cup pizza sauce
- 1-1/2 cups cooked shrimp
- 1/4 cup roasted red pepper, chopped

- 2 tablespoons grated Parmesan cheese
 

DIRECTIONS :
 
Preheat the oven to 425 degrees F.
 
Spray a large baking sheet or pizza pan with nonstick spray.
 
Lightly sprinkle with cornmeal, if desired.

 
If making the crust, transfer the dough to the pan. Stretch and shape the dough by hand and/or with rolling pin into a 12-or 13-inch circle or 11-by 14-inch rectangle.
If using store-bought crust, place it on the pan.

 
Remove and discard any coarse outer leaves from the artichoke hearts. Coarsely chop the hearts.
 
Spread the pizza sauce over the crust. Sprinkle with artichoke hearts evenly over the crust. Sprinkle on the shrimp, then the chopped pepper. Top with cheese.

 
If using homemade crust, bake for 12 to 15 minutes.
 
If using purchased crust, bake according to package directions, or until the pizza begins to brown at edges.
 
Cut into 9 rectangles or wedges and serve.

MEDITERRANEAN BALSAMIC BRAISED BEEF‏

Nutritional Information (Per Serving) :
Calories: 217; Protein: 22 g; Sodium: 206 mg; Cholesterol: 57 mg; Fat: 9 g; Saturated Fat: 2 g;
Dietary Fiber: 1 g; Carbohydrates: 12 g

Yield: Makes 8 servings

 
INGREDIENTS :
 
-  1 boneless beef chuck shoulder pot roast (2-1/2 to 3 pounds)
-  1/4 cup all-purpose flour
-  2 tablespoons olive oil
-  1/4 cup balsamic vinegar
-  2 small onions, halved, sliced
-  4 medium shallots, sliced
-  1/4 cup chopped pitted dates
-  1/2 teaspoon salt
- 1/4 to 1/2 teaspoon black pepper
 

PREPARATIONS :
 
Heat oven to 325F. Lightly coat beef pot roast with flour. Heat oil in Dutch oven over medium heat 

until hot. Brown pot roast ; remove.
 
Add 1-1/2 cups water and vinegar to Dutch oven; cook and stir until brown bits attached to pan are 

dissolved. Return pot roast. Add onions, shallots, dates, salt and pepper; bring to a boil. Cover tightly 

and cook in 325F oven 2 to 2-1/2 hours or until pot roast is fork-tender.

Remove pot roast; keep warm.
 
Cook liquid and vegetables over medium-high heat to desired consistency. Carve pot roast. Serve with sauce.
 

STIR-FRY WITH LINGUINE, BEEF AND VEGETABLES

STIR-FRY WITH LINGUINE, BEEF AND VEGETABLES
 
Nutritional Information Per Serving: 

Calories: 520; Protein: 35 g; Sodium: 713 mg; Cholesterol: 59 mg;Fat: 16 g; Saturated Fat: 3 g; Dietary Fiber: 10 g; Digestible 

Carbohydrates: 19 g

Yield: Makes 4-6 servings. 

 
INGREDIENTS :
 
-  3/4 box Dreamfields Linguine
-  2 tablespoons reduced-sodium soy sauce, divided
-  2 tablespoons oyster sauce, divided
-  2 tablespoons white wine, divided
-  1 tablespoon cornstarch
-  2 teaspoons dark sesame oil, divided
-  1 pound beef top sirloin cut 3/4 to 1 inch thick, thinly 

sliced
-  2 tablespoons olive oil
-  3 large garlic cloves, finely chopped
-  1 cup reduced-sodium, fat free chicken broth, divided
-  1 pound Chinese broccoli, cut into bite size chunks or florets
-  1 teaspoon sugar (optional)
-  2 tomatoes, thinly sliced
-  Sesame seeds (optional)
-  Freshly ground black pepper 

 
PREPARATIONS :
 
1 - Cook pasta according to package directions. Drain and return to pan.
 
2 - Meanwhile, in medium bowl, whisk together 1 tablespoon each soy sauce, oyster sauce and wine. Whisk in cornstarch until 
smooth. Add 1 teaspoon sesame oil and beef; stir to completely coat beef. Marinate, covered, 30 minutes at room temperature. 
(Refrigerate if marinating longer than 30 minutes.)
 
3 - Heat 1 tablespoon olive oil in large nonstick skillet or wok over medium heat. Add garlic; cook and stir until fragrant, 
about 1 minute. Increase heat to medium-high. Add 1/2 cup broth; bring to boil. Add broccoli; cook 3 to 5 minutes until crisp-

tender, stirring frequently. Transfer to plate.
 
4 - In same skillet, heat 1/2 tablespoon olive oil over medium-

high heat. Add 1/2 of beef; cook and stir 2 to 3 minutes or untilno pink remains. Transfer to plate with broccoli. Repeat with remaining oil and beef.

5 - Add remaining broth, soy sauce, oyster sauce, wine, sesame 

oil and sugar, if desired, to the same skillet; bring to boil 
over medium-high heat scraping up any browned bits from the pan. Add linguine; cook and toss 2 to 3 minutes until liquid has almost completely evaporated. Return beef and broccoli to skillet; addtomato slices and sesame seeds, if desired. Toss to combine. Season with pepper to taste. 

BRAZEN BRAZILIAN CHICKEN

Nutritional Info Per Serving : 200.7 cal, 29.1 g pro, 17.8 g carb, 3.3 g fiber, 2.5 g fat, 0.5 g sat fat, 727.9 mg sodium

Prep: 8 min

Cook: 15 min

Total: 3hr 23 min

Serves: 4

INGREDIENTS :

1 lemon

1 lime

1 tablespoon ground flaxseed

1 can (8 ounces) tomato sauce

1 can (6 ounces) frozen orange juice concentrate

1 1/2 cloves garlic, minced

1 teaspoon dried italian seasoning

1 teaspoon hot pepper salsa

4 boneless, skinless chicken breast halves

3/4 cup chunky salsa

PREPARATIONS :

1. GRATE the zest of the lemon and lime into a resealable bag. Squeeze the juice from both fruits into the bag and throw out the pulp and the seeds.

2. MIX in everything else except the chicken and chunky salsa.

3. DROP in the chicken, reseal the bag, and refrigerate for a few hours.

4. GRILL the chicken, turning and basting with marinade a few times, for 10 to 15 minutes, or until the center is no longer pink. Serve with the salsa.

(When you grab this chicken off the grill and serve it with salsa, it might seem like just another marinated chicken breast. But don't be fooled—this recipe slips in a helping of ground flaxseed, rich in omega-3 fatty acids, one of the fat-fighting supernutrients from the break through Diabetes DTOUR Diet.)

MEAT MARINARA SAUCE

Yield: 10 Servings
Serving size: 1/2 cup
NUTRITIONAL INFORMATION PER SERVING :

Calories: 225; Protein: 14 g; Sodium: 67 mg; Carbohydrate: 23 g; Fat: 8.5 g; Saturated Fat: 2.5 g ; Dietary Fiber: 4 g; Sugars: 11 g 
Exchanges: 3/4 Fat, 1 1/2 Meat, 4 1/2 Vegetable

INGREDIENTS :

- 2 tbsp vegetable oil
- 3/4 cup fresh chopped onion , chopped
- 1/4 tsp garlic powder
- 3/4 cup sliced green bell peppers, chopped
- 30 ounces whole-canned unsalted tomatoes, 2-15 ounce cans
- 30 ounces no-salt tomato sauce , 2-15 ounce cans
- 2 bay leaves
- 1 tsp dried basil
- 1/4 tsp black pepper
- 1/4 tsp ground thyme
- 1 pound 90% lean ground beef or ground turkey


PREPARATIONS :

Heat oil in sauce pan over medium heat. Add onion, garlic powder, and green pepper to oil. Cover and heat 2 minutes, stirring occasionally.

Mash tomatoes into small pieces and stir into tomato sauce.

Add spices and tomato mixture to sauce pan. Cover and bring to a boil. Reduce heat and simmer.

Brown beef or turkey in skillet. Place in a colander or strainer.

Bring a tea kettle full or 3 quart sauce pan of water to a rapid boil. Place colander over a large bowl and pour boiling water over the meat to remove excess grease.

Add meat to tomato sauce mixture and continue to simmer another 20 minutes on medium heat.

Remove bay leaves and serve over pasta or rice.

GARLIC TIGER SHRIMP

Yield: 4 Servings

Nutritional Information Per Serving:
Calories: 92; Protein: 12 g; Sodium: 80 mg; Carbohydrate: 1 g; Cholesterol: 86 mg; Fat: 4 g;
Dietary Fiber: 0 g, Exchanges: 1-1/2 Very Lean Meat, 1/2 Fat


INGREDIENTS :

- 1 tablespoon olive oil
- 2 cloves garlic, peeled and thinly sliced
- 1/2 pound large raw shrimp (such as tiger shrimp), peeled
- Freshly chopped parsley and 1 lemon, cut into 4 wedges, to garnish


DIRECTIONS :

Preheat the oven to 400 degrees F. Put the olive oil and garlic in a large, shallow ovenproof dish and heat in the oven for 2-3 minutes. You need to watch carefully so that the garlic does not start to brown.

Add the shrimp, and turn them in the hot oil until they are completely coated. Return them to the oven and bake for a further 3 minutes until they are pink and cooked through.

Serve immediately, sprinkled with freshly chopped parsley. Serve accompanied by lemon wedges for squeezing.

OLD-FASHIONED TOMATO SOUP

Makes 4 servings.

Nutritional Information Per Serving:
Calories: 130; Protein: 4 g; Sodium: 210 mg; Fat: 7 g; Carbohydrate: 14 g; Cholesterol: 0mg


INGREDIENTS :

- 1 Tbsp. butter
- 1 onion, finely chopped
- 2 large garlic cloves, chopped
- 1 can (28-oz.) diced tomatoes
- 1 Tbsp. sugar
- 1 tsp. dried thyme
- 1/8 tsp. ground mace
- Pinch of cayenne pepper
- 1/2 cup fat-free half-and-half cream
- Salt and freshly ground black pepper
- 3 Tbsp. snipped dill, for garnish (optional)


DIRECTIONS :

Melt the butter in a small Dutch oven over medium-high heat. Saute the onion until translucent, 4 minutes. Add the garlic and saute until the onions are golden, 5 to 6 minutes.

Add the tomatoes with their juices, the sugar, thyme, mace and cayenne. Bring to a boil, cover, and simmer the soup until the tomatoes and onion are soft, about 15 minutes.

Let the soup sit 20 minutes, uncovered. Transfer it to a blender (or use an immersion blender) and reduce the mixture to a puree, either pulpy or completely smooth, as desired. Blend in the half-and-half. Season the soup to taste with salt and pepper.

Serve the soup hot, sprinkling one-fourth of the dill over each bowl, if using.