Home Recipes Page 2

Recipes

Black Bean Chili

[IMGCAP(1)] Makes 6 servings 6 cups canned black beans, rinsed and drained 16 ounces canned Italian plum tomatoes, no added salt 1 tablespoon olive oil 4 tablespoons chili powder 2 garlic cloves 2 tablespoons white vinegar Pour the contents of the cans of beans into a colander. Rinse under cold water for 10 minutes. Dice the garlic cloves. In a 4-quart pot brown the garlic and olive oil on low heat.…

Tomato Sauce

[IMGCAP(1)] Makes 12 servings about 1 cup each This is a simple, excellent tomato sauce with only 32 mg of sodium. Be sure to use San Marzano tomatoes, which can be found at most supermarkets. 4 28-ounce cans of Italian plum peeled tomatoes 4 peeled whole garlic cloves cup olive oil 2 pepperoncino (or substitute crushed red pepper flakes, to taste) 1 teaspoon coarsely ground black pepper cup fresh, washed…

Grilled Chicken Breast

[IMGCAP(1)] Makes 4 servings 4 skinless boneless chicken breasts (not pounded) 1 tablespoon olive oil 3 lemons Pre-heat the grill to high. Cut the lemons in half. Place the chicken and olive oil in a bowl. Squeeze the lemons onto the chicken. Keep the lemon halves in the bowl and marinate for up to an hour. If time is short, this recipe works without marinating. …

Basil Roasted New Potatoes

[IMGCAP(1)] Makes 4 servings 12 red new potatoes 2 tablespoons olive oil teaspoon coarsely ground black pepper 20 washed basil leaves Preheat the oven to 425 degrees. With a paper towel wipe any dirt off of the potatoes. Cut them in half. Mix together the potatoes, olive oil, pepper, and the whole basil leaves in a bowl. …

Roasted Green Beans and Pine nuts with Tzatziki

Makes 4 servings 1 clove garlic 20 cherry tomatoes 1 tablespoons olive oil 1 pound green beans 2 tablespoons pine nuts 8 servings tzatziki Preheat oven to 400 degrees. Slice the garlic clove into razor thin slices. In a shallow baking dish place olive oil, garlic, green beans, tomatoes, and pine nuts. Cook for 10 minutes. Place the tzatziki at the bottom of a serving bowl. Pour the hot green…

Cucumber Salad

[IMGCAP(1)] Makes 4 servings 4 Persian cucumbers, thinly sliced 2 plum tomatoes, chopped red onion, diced 2 tablespoons chopped fresh cilantro or parsley 2 tablespoons chopped fresh mint Juice of lemon Pinch each of black pepper and cumin Mix all ingredients together. Chill before serving. …

Salad Nicoise

[IMGCAP(1)] Makes 4 servings 8 ounces fresh tuna 8 small red potatoes pound fresh green beans 10 cherry tomatoes cup white beans (if using canned, rinsed and drained) 1 egg 1 serving roasted peppers and onions 1 serving garlic and mustard dressing 1 head Boston lettuce …

Sprouted Grain and Smoked Salmon Open Faced Sandwich

[IMGCAP(1)] Makes 4 servings 4 ounces smoked salmon 4 slices of low sodium sprouted grain bread 4 cherry tomatoes 1 tablespoon low-fat cream cheese 1 ounce lemon juice Slice the cherry tomatoes very thin. Toast the bread. Spread a very thin layer of the low fat cream cheese on the bread. Top with slices of cherry tomato, 1 ounce of smoked salmon, and a squeeze of lemon. …

Waldorf Salad

[IMGCAP(1)] Makes 4 servings 2 large green or other firm apples cup diced celery cup chopped walnuts 1 cup green or red seedless grapes 1 cup Greek non-fat plain yogurt 1 tablespoon lemon juice Peel, core and dice the apples into inch pieces. Cut the grapes in half. Coarsely chop the walnuts. …

Vegetable-Bean Fajitas

[IMGCAP(1)] Makes 4 servings (2 tortillas per serving) 2 teaspoons extra-virgin olive oil 1 large onion, sliced 1 green bell pepper, sliced 1 red bell pepper, sliced 2 small zucchinis, sliced 4 ounces fresh mushrooms, sliced 2 cloves garlic, minced jalapeo pepper, finely diced 1 tablespoon fresh lemon juice 1 teaspoon cumin 1 teaspoon chili powder cup chopped fresh cilantro 2 cups unsalted cooked beans (e.g. pinto,…

Lentil Patties with Basil-Arugula Cashew Cream

[IMGCAP(1)] Makes 10 patties For Lentil Patties: 1 cup small green lentils, dry 3 cups low-sodium vegetable broth 1 tablespoon chia seeds 2 medium carrots, finely shredded 1 medium yellow potato, finely shredded 4 green onions, finely chopped cup finely chopped arugula 2 tablespoons finely chopped basil 1 clove garlic, minced 1 teaspoon Dijon mustard cup old-fashioned oats, dry 1/3 cup whole-grain bread crumbs 1 teaspoon reduced-sodium…

Salt Substitute

[IMGCAP(1)] Makes 10 servings cup olive oil 1/8 teaspoon coarsely ground black pepper 1 garlic clove teaspoon red pepper flakes 5 leaves of fresh basil Chop the garlic and basil until fine. Mix garlic, basil, pepper, red pepper, and olive oil in a bowl or jar. …

Mediterranean Artichoke-Chickpea Bake

Makes 6 servings 1 cups cooked spelt (prepared according to package directions) 1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained 1 (12-ounce) jar marinated artichokes, drained 1 cup frozen peas cup olives (e.g. Spanish, Kalamata), rinsed and drained cup low-sodium marinara sauce 1 clove garlic, minced Pinch black pepper 1 teaspoon oregano …

Marinated and Grilled Striped Bass

[IMGCAP(1)] Makes 4 servings 1 pound striped bass cup olive oil 3 ounces lime juice 3 ounces lemon juice 1 tablespoon lime zest 1 garlic clove cup chopped cilantro teaspoon black pepper Combine olive oil, lime and lemon juice, lime zest, cilantro and garlic in a shallow pan. …

Egg White Omelet with Vegetables and Cheese

[IMGCAP(1)] Makes 1 serving 4 large egg whites cup orange or yellow pepper diced 4 cherry tomatoes diced cup raw baby spinach leaves ounce soft goat cheese 2 tablespoons 1% milk Spray a 10" non-stick frying pan with olive oil pam spray. …

Poached Pears with Raspberry Sauce

Makes 4 servings 4 firm ripe pears 1 cup water 1 cup white wine 1 vanilla bean cup granulated sugar 2 lemons (juice and peel) 1 bag frozen raspberries Bring the water, wine, whole vanilla bean, and sugar to a slow simmer in a saucepan large enough to later hold the pears. Using a lemon zester or a sharp knife, zest the lemons. Squeeze the lemons. Place the…

Sea Bass with Tomatoes and White Beans

[IMGCAP(1)] Makes 4 servings 1 pound Chilean sea bass (or substitute haddock or cod) 6 large ripe plum tomatoes 3 large ripe yellow tomatoes 4 garlic cloves 2 tablespoons olive oil 6 ounces of lemon juice (about 3 to 4 lemons) 16-ounce can of white beans drained and rinsed 1 teaspoon black pepper 1 tablespoon sweet paprika cup whole wheat bread crumbs 5 fresh basil leaves, washed and dried …

Garlic and Mustard Dressing

[IMGCAP(1)] Makes 5 servings cup olive oil cup red wine vinegar 3 tablespoons Dijon style mustard 1 garlic clove Pinch of ground black pepper Using a garlic press, press one clove of garlic into a jar. Add the olive oil, vinegar, pepper, and mustard. Shake and serve. …

Tomato and Avocado Salsa

[IMGCAP(1)] Makes 4 servings 1 medium ripe avocado 30 cherry tomatoes (about 1 container) cup olive oil 1 clove garlic 10 fresh basil leaves teaspoon coarsely ground pepper Slice the garlic into razor thin slices. In a medium sized bowl place the olive oil, garlic and pepper. Slice each tomato in half and add to the bowl. Peel the avocado and cut into 1 inch cubes. Add to the…

Marinated Grilled Pork Tenderloin

[IMGCAP(1)] Makes 4 servings 1 medium sized pork tenderloin 4 ounces orange juice 1 garlic clove chopped finely 1 tablespoon honey 1 tablespoon brown sugar teaspoon black pepper Prepare the grill. Place the orange juice, garlic, honey and brown sugar in a large zip lock plastic bag. Add the tenderloin and refrigerate up to 6 hours. Lightly oil the grill so the pork does not stick. Grill the pork on…