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.

GREEN BEAN CASSEROLE

Yield: 6 servings
Nutritional Information Per Serving: Calories: 155; Protein: 7 g; Sodium: 268 mg;
Carbohydrates: 25 g; Cholesterol: 10 mg; Fat: 5 g; Exchanges: 1 Starch, 2 Vegetable, 1/2 Fat


INGREDIENTS :

- 2 teaspoons canola oil
- 1 large onion, thinly sliced
- 1 medium onion, finely chopped
- 3-1/4 cups sliced mushrooms
- 1 clove garlic, minced
- 1/4 cup all-purpose flour
- 1 (16 ounce) can low-fat, low-sodium chicken broth
- 1 bay leaf
- 1/2 teaspoon dried thyme
- Pinch freshly ground nutmeg
- 3/4 cup low-fat sour cream
- Fresh ground black pepper to taste
- 1/2 cup cornflake crumbs
- 1 pound frozen green beans, or 4 cups lightly steamed green beans


PREPARATIONS :

In a large nonstick skillet, heat 1 teaspoon oil over low heat. Add the sliced onion and cook, stirring occasionally, until soft and golden brown, about 20 minutes. Set aside. (This step may be one up to 2 days in advance; store, covered, in the refrigerator.)

Preheat the oven to 425 degrees F.

In a large nonstick saucepan or Dutch oven, heat the remaining oil over medium heat. Add the chopped onion and cook, stirring frequently, until translucent, about 4-5 minutes. Stir in the mushrooms and garlic; continue cooking until the mushrooms release their juices, about 4 minutes.

Sprinkle the flour over the mushrooms. Cook, stirring, 2-3 minutes, then gradually stir in the broth. Add the bay leaf, thyme, and nutmeg; simmer, stirring occasionally, until slightly thickened, about 5 minutes. Remove from heat; stir in the sour cream, season with pepper, and remove the bay leaf. Set aside.

In a small bowl, combine the reserved onion topping with the cornflake crumbs, coating thoroughly.

In a 2-quart baking dish, add green beans. Top with the sauce, then evenly scatter the onion mixture on top. Bake until bubbling, 20-25 minutes.

CANNELLINI AND CABBAGE SOUP

NUTRITIONAL INFORMATION PER SERVING : 

Calories: 107; Protein: 7 g; Sodium: 175 mg; Carbohydrates: 22 g; Cholesterol: 0 mg

Exchanges: 1 Vegetable, 1 Bread, 1/2 Meat

Makes: 8 Servings (about 1 cup each)


INGREDIENTS :

- Vegetable cooking spray
- 3 cups thinly sliced or chopped cabbage
- 1 small onion, coarsely chopped
- 3 cloves garlic, minced
- 1 teaspoon crushed caraway seeds
- 2 cans (15 ounces each) reduced-sodium chicken broth
- 1 cup water
- 1 can (15oz) cannellini or Great Northern beans, rinsed, drained
- 1/2 cup (4 ounces) mostaccioli (penne), uncooked
- Salt and pepper, to taste


PREPARATIONS :

Spray large saucepan with cooking spray; heat over medium heat until hot. Saute cabbage, onion, garlic, and caraway seeds until cabbage begins to wilt, 8 to 10 minutes.

Add chicken broth, water, and beans to saucepan; heat to boiling. Stir in pasta; reduce heat and simmer, uncovered, until pasta is al dente, about 15 minutes. Season to taste with salt and pepper.

GREEK SALAD

Yield: 4 servings
Serving size: 1/4 of salad

Nutritional Information Per Serving: Calories: 73; Protein: 4 g; Sodium: 247 mg; Carbohydrates: 8 g; Fat: 4 g; Cholesterol: 8 mg
Exchanges: 1 Vegetable; 1 Fat


INGREDIENTS :

- 1 large bunch spinach, washed, chopped
- 1 cucumber, (regular or English) peeled, seeded, chopped
- 8 cherry tomatoes, seeded and quartered
- 1/4 red onion, sliced
- 1/3 cup feta cheese, crumbled
- 8-10 Greek olives, seeded, sliced
- 3 cloves roasted garlic (optional)


DIRECTIONS :

- Combine the above ingredients in large salad bowl.

- If preparing ahead of time, do not add cheese, olives, or garlic. Add these items just before serving.

- Use dressing of choice or a Greek yogurt salad dressing.

GREEN BEANS WITH TOASTED NUTS

Nutritional Information Per Serving:
Calories: 104; Protein: 3 g; Sodium: 145 mg; Carbohydrates: 11 g; Fat: 6 g; Cholesterol: 0 mg
Yield: 4 servings.


INGREDIENTS

- 1 pound green beans, stem ends trimmed
- 2 teaspoons extra-virgin olive oil
- 2 tablespoons chopped peeled hazelnuts or walnuts
- 1/4 teaspoon salt, or to taste
- Freshly ground pepper to taste

PREPARATIONS :

Cook beans in a large pot of boiling salted water until just tender, 5 to 7 minutes. Drain.

Heat oil in a large nonstick skillet over low heat. Add nuts and cook, stirring, until golden, about 1 minute. Return the reserved beans to the pot and toss to coat. Season with salt and pepper.