Recipes – Savory

• 1/2 small ripe avocado
• 1/2 cup canned peas (drained)
• 1/4 package guacamole mix (dry – in spice section)
• 1 serving lightly salted soy chips

Mash peas and avocado together. Blend well, add spice mix, and blend again.
Use the soy chips as dippers.

• 4 peeled, roasted cloves of garlic
  (roast in the oven on a sheet of aluminum foil – 25-30 mins)
• 2 cups Boiled shelled edamame (find in frozen section)
• 2 tbsp lemon juice
• 1/2 tbsp cilantro
• 2 tbsps water
• 1 tbsp flax oil
• 1/2 cup 0% Greek yogurt “such as Chobani www.chobani.com”
• Dash of cumin & salt (optional)

Combine all ingredients in a food processor and blend until smooth.
Serving size: 1/2 cup = 150 calories

Ingredients

• 1 lb ground lean turkey – preferably organic.
• 3/4 - 1 cup pasta sauce (any with under 1.5 grams fat/serving – no high fructose corn syrup)
• 1 small container egg substitute, or 3 egg whites
• 1 spanish onion, copped finely
• 1 garlic clove, chopped finely (or 1 tsp garlic paste)
• 1 tbsp Worchester sauce
• Salt, pepper, cayenne,herbs.. whatever is available.
• 1 can mushrooms, or 1 cup grates zucchini (optional, but a good way to get your veggies)
• 3/4 cup instant oatmeal flakes or one light English muffin (ground, makes the best breadcrumbs ever)
• 2 tbsp parmesan

Directions

• Turn the oven on. 375.
• Mix all ingredients together (except the parmesan), starting from the top. Press into a regular size loaf pan, and sprinkle the top with parmesan cheese. Bake at 350-375 for 45 mins, or until it “looks cooked”. Serve immediately, or cold.
• Note: for a low carb version (best for dinner) omit the bread crumbs/oatmeal. Loaf won’t be quite as “bready”, but will taste just as good, if not better.
• Second Note: You can layer non fat mozzarella cheese after pouring half the mixture, and then topping off with the second half – for a cheesier version.

Nutrition Info

1/4 loaf (without the oatmeal) yields 220 calories, 7 grams fat, 16 grams carbs (2 grams fiber), 29 grams protein.

Ingredients

• 1 large container egg beaters
• 1 10 oz package frozen chopped spinach, thawed and squeezed as dry as you can possibly squeeze it!
• 2 TBSP parmesan
• 1/3 cup non fat cheddar or mozzarella cheese
• ½ cup diced extra lean ham, turkey, Canadian bacon, veggie burger or lean ground beef (cooked)
• Salt, pepper, oregano, parsley and garlic powder (to taste)
• Optional 1 small can chopped mushrooms, 1 small diced onion (cooked)

Directions

• Combine all ingredients in a bowl.
• Fill 12 serving muffin tin evenly with mixture.
• Bake at 350-360 for 15-20 mins (until golden)
  Serve immediately

Ingredients

• 16 Jumbo shrimp (Peeled and de-veined, tails on)
• 2 cloves garlic, minced
• 1 tsp olive oil
• 1 Vidalia onion, peeled and sliced
• salt and pepper to taste
• Juice of 1/2 lemon
• 1 lemon, peeled, seeded and thinly sliced
• 1/2 cup dry white wine

* Any fish may be substituted for shrimp

Directions

• Sauté the garlic in the olive oil for 2 minutes. Add the onion, salt and pepper.  Toss until the onions are cooked through.  Add shrimp and wait for them to turn pink.  Add lemon juice, lemon slices, white wine, and cook for another 2 minutes. Serve on whole wheat pasta, or on a bed of greens (they’ll be needing a nap anyway).

Yield: 2 servings

Ingredients:

• 2 (4 ounce) lean filet mignon steaks
• Olive oil cooking spray
• 4 tbsp finely chopped shallots
• 1/4 pound fresh shiitake mushrooms, stems removed
• 3/4 cup dry red wine, divided
• 1/2 can low-sodium beef stock, undiluted and divided (or beef consommé)
• Cracked pepper
• 1/2 tablespoon low-sodium soy sauced
• 1/2 tablespoon fresh chopped thyme

Directions:

• Spray nonstick skillet with Pam
• Add shallots and mushrooms; and sauté 4 minutes.
• Add 1/2 cup wine and half of the consommé/stock; cook 5 minutes, stirring often.
• Remove mushrooms, and place in a bowl. Increase heat to high; cook wine mixture 5
  minutes or until reduced to 1/2 cup. Add to mushrooms in bowl; set aside. Wipe skillet with a paper towel.
• Sprinkle desired amount of cracked pepper over steaks.
• Coat pan with Pam again. Add steaks; cook 3 minutes on each side or until browned. Reduce heat to medium-low, and cook 1 & 1/2 minutes on each side. Place on a serving platter, and keep warm.
• Add remaining 1/2 cup wine and consommé/stock to skillet; scrape skillet
  with a wooden spoon to loosen browned bits. Bring to a boil; cook 1 minute. Add mushroom mixture, soy sauce, and chopped thyme; bring to a boil, and cook, stirring constantly, 3 minutes, or until sauce reduces by half. Serve with steaks.
  

Yield: 2 servings

Ingredients:

• 12 oz any white fish fillet (Cod, Tilapia, monkfish..)
• 1/2 tsp garlic powder
• 1/2 tsp salt (sea salt if on a corn-free diet*)
• 1/2 tsp black pepper, freshly ground
• 1 cup zucchini, sliced
• 1 cup mushrooms, sliced
• 1 cup red onion, sliced
• 1 tomato, cut into small chunks
• 2 Tbsp fresh parsley, chopped

Directions:

• Preheat oven to 450°F (230°C).
• Divide Nemo into two portions and place each in the center of a 12-inch square of foil.Sprinkle each half with garlic powder, salt and pepper.
• Put zucchini, mushrooms, tomatoes and onions on top of fish.
• Fold and seal foil.Place foil pouches on a shallow pan and bake for 20–30 minutes until fish flakes when tested with a fork
• Fold back foil and sprinkle with fresh parsley. Serve in foil.
  

Nutrition Facts

Allergy notes: People following a corn-free diet should avoid iodized salt since it contains dextrose, which should be avoided by those allergic to corn.

Nutrition Facts
Calories: 120-150
Total Fat: 2-5g
Protein: 26-28g
Carbohydrate: 6-8g
Cholesterol: 50-55mg

Yield: 4 cups
Servings: 2-4

Ingredients:

• 1/2 pound or whole wheat angel hair pasta, cooked
• 1 Tbsp (30mL) sesame oil
• 1/4 cup soy sauce, low sodium
• 2 tbsp rice wine vinegar
• 1 Tbsp sugar
• 1 Tbsp cilantro, chopped (optional)
• 1/2 Tbsp ginger root, grated
• 1/2 tsp chili powder
• 1/2 cup green onions, sliced diagonally
• 1 cup sugar snap pea pods, fresh
  

Directions:

In a large bowl, mix together sesame oil, soy sauce, rice wine vinegar, sugar, cilantro, ginger root and chili. Add noodles and toss gently to separate the noodles and distribute the sauce. Add the green onions and toss. Let stand, tossing occasionally until all the sauce is absorbed into noodles. Add pea pods, stir and chill.

Nutrition Facts (4 servings)

Calories: 288
Total Fat: 3g
% Calories from fat: 9%
Protein: 11g
Carbohydrate: 53g
Cholesterol: 0mg

Ingredients:

• 2 large baked potatoes (regular or sweet)
• 4 oz nonfat cream cheese
• 1 tbsp flaxseed oil
• 1⁄2 cup nonfat cheddar or mozzarella cheese
• Salt/pepper/chives…
• Parmesan (2 tbsp) and Pam Spray
• Tomato pasta sauce (optional)

Directions:

• Bake potatoes until soft. Empty insides out and transfer to a bowl. Mix in cream cheese, cheddar cheese, salt, pepper, chives; stuff filling back into jackets. Sprinkle with a little parmesan and spray with butter-flavor spray.
• Broil for 5 minutes until golden.
  

Ingredients:

• 6-8 veggie burgers, ground (or 1 pound lean turkey meat, ground)
• 1 cup mushrooms sliced (canned is fine)
• 1 can sliced carrots
• 1 large peeled eggplant, sliced thin, lengthwise
• 2 cups skim ricotta (or 1 cup ricotta + 1 cup non-fat cottage cheese)
• 1 4 oz carton egg substitute
• 1⁄4 cup fat free creamer
• 1 packet dry pesto mix.
• 2 cups nonfat or reduced fat mozzarella shredded
• 1 cup  low fat Parmesan, fresh grated
• salt/pepper/oregano…etc…
• 1 clove garlic, chopped (optional)

Directions:

• Mix together Ricotta (cottage cheese), egg beaters, creamer, pesto mix, and seasonings.
• In a non stick pan sauté the turkey (no need to cook the veggie burgers), and drain well.  Spray a 9” x 13” baking pan with Pam. 
• Arrange a layer of eggplant or zucchini in the bottom of the pan, laying the pieces side by side closely, as though they were lasagna noodles.  Next, add a layer of the ricotta.  Next, add a layer of the  turkey (or veggie burger), mushrooms, carrots, a layer of ricotta, a layer of mozzarella cheese.  Repeat until everything is gone.  Make the top layer cheese/parmesan.  Cover with foil. 
• Bake at 350 degrees for about 45 minutes, uncover and bake until golden, about 10 minutes.
  

This is a complete meal in itself. No need to add anything! Make a LARGE one, because it tastes better the next day!

Ingredients:

• 1 large spaghetti squash
• 1⁄4 cup parmesan cheese
• Flaxseed oil
• Any tomato pasta sauce (which does not contain high fructose corn syrup)
• Or: dry pesto powder mix – reconstituted with skim milk

Directions:

• Microwave squash for 15 minutes or until completely soft. Poke with fork all over first (this is important!). Turn occasionally in microwave.
• Cut open, get rid of the seeds, scrape all the squash into a serving bowl…mix with toppings above