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Month: August 2016

Ethnicity > Italian 0

Caesar Salad – Insalata alla Cesare

Caesar salad is usually made with dark green romaine lettuce. Dark salad greens are rich in folic acid, a nutrient that is essential for pregnant mothers, but also important for everybody’s heart health. For 1 serving: 2 cups dark salad greens, torn into bite-sized pieces 2 tablespoons shredded fresh parmesan cheese or 1 tablespoon grated dried parmesan 1/4 cup croutons […]

Fish 0

Italian Shrimp Linguini – Gambero Linguine

Linguini is a flat pasta noodle that, in southern Italy, is traditionally served with a clam or seafood sauce. I have chosen shrimp for the sauce, as it is a delight to eat and is readily available, precooked and frozen. The Shrimp Linguini Sauce will take about 30 minutes to prepare and cook. Makes 4 cups Shrimp Linguini Sauce 2 […]

Ethnicity > Mexican 0

Mexican Santa Fe Salad – Ensalada Santa Fe

This flavorful and colorful salad includes corn, beans and chicken, and is inspired by Mexican-American cuisine. It is served with tortilla chips. Makes 4 servings 12-oz (341 ml) can of corn 19-oz (540 ml) can of black beans, rinsed in cold water and drained well 1 tablespoon finely chopped fresh cilantro or parsley 2 to 3 green onions, chopped 1 […]

Desserts 0

Rice Pudding #2

Makes four 1-cup servings 1 egg 1-1/2 cups skim milk 2 tablespoons sugar or low-calorie sweetener 1/2 teaspoon ground cinnamon 1/2 teaspoon vanilla 2 cups cooked rice (brown or white) 1/4 cup raisins In a large bowl, beat the egg, milk, sugar or sweetener, cinnamon and vanilla. Use a spoon or whisk. Stir in rice and raisins. Pour into lightly […]

Salads 0

Chef’s Salad with a Citrus Vinaigrette

Whether you’re at home or in a restaurant, you may want to have a salad with a bun and soup for lunch. Makes 2 servings 2 cups chopped lettuce 2 medium tomatoes, sliced Other vegetables, such as onions, green peppers, celery, radishes or carrots 1 apple, sliced 2 slices (2 oz/60 g) sliced chicken, meat, or cheese, or fish 2 […]

Beverages & Ices 0

Hot Chocolate

Makes 1 cup 1 cup skim milk 1 teaspoon cocoa 1/4 teaspoon instant decaffeinated coffee (optional) 1 teaspoon sugar or low-calorie sweetener of your choice Cinnamon stick or a pinch of ground cinnamon Whisk ingredients in a microwavable jar or glass measuring cup. Microwave for 2 to 3 minutes, whisking at least once, until boiling. Per serving: Calories 106 Carbohydrate […]

Beef & Pork 0

Grandma Ann’s Meatballs

Leftovers freeze well. Perfect for impromptu spaghetti dinners. Serves 20/ Serving size: 1 meatball 3 cloves garlic, minced 1 small onion, minced 2 large eggs 1 tablespoon chopped fresh basil 1/2 cup chopped fresh parsley 1/4 cup finely gratecd Parmesan cheese 1/2 teaspoon fine sea salt Ground black pepper 1/2 cup Italian style bread crumbs 1/4 cup low-sodium beef broth […]

Beverages & Ices 0

Mocha Latte

Here’s an easy inexpensive way to make a superb specialty coffee blended with cocoa without leaving home. Blender Two 12-oz. (375 ml) mugs, warmed Makes 2 servings 1-1/2 cups low-fat milk or plain soy milk 2 tablespoons unsweetened cocoa powder 2 teaspoons granulated sugar (optional) 1/2 teaspoon vanilla extract 1 cup hot freshly brewed strong coffee (regular or decaf) Stevia […]

Vegetarian 0

Easy Macaroni and Cheese with Broccoli

Here’s a tasty, streamlined mac and cheese that’s as easy to assemble as the ubiquitous boxed dinners sold in supermarkets – and a far better nutritional choice. Makes 4 servings 3 tablespoons all-purpose flour 2 cups low-fat (1%) milk 1-1/2 cups shredded lower-fat (<20% M.F.) Cheddar cheese 1/4 cup freshly grated Parmesan cheese 1/2 teaspoon dry mustard 1/8 teaspoon cayenne […]

Desserts 0

Bumbleberry Oat Crisp

Bumbleberry is a favourite fruit filling that is a mixture of several berries and may also include apple or rhubarb, if you wish. Makes 6 servings 3 tablespoons granulated sugar 4 teaspoons cornstarch 1 teaspoon grated orange zest 1 bag (20 oz/600 g) assorted frozen berries 1/2 cup large flake rolled oats 1/3 cup oat bran 3 tablespoons whole wheat […]

Desserts 0

Pumpkin Spice Custard

Reminiscent of pumpkin pie, this simple dessert is made using canned or homemade pumpkin puree, or another pureed squash, such as butternut. Preheat oven to 350 F (180 C) Needs six 6-oz (175 ml) ramekin or custard cups, sprayed with vegetable oil cooking spray and, 13- by 9-inch (33 by 23 cm) metal baking pan Makes 6 servings 2 large […]

Salads 0

Quick Chicken and Eggplant Salad

Serves 4 1 tablespoon olive oil 1 onion, chopped 1 small eggplant, cut into 1/2-inch dice 1 teaspoon ground coriander 1/2 teaspoon ground cumin 1/2 tablespoon tomato paste 1/2 tablespoon harissa chile paste 14 ounce can chickpeas, drained with a tablespoon of the water retained 3/4 lb cooked chicken, cut into strips 2 teaspoons chopped fresh mint 2 tablespoons pomegranate […]

Beverages & Ices 0

Indian Mango Lassi

In India, variations on this yogurt drink are popular for any time of the day. This version should be a regular on your breakfast menu. Serves 4 2-1/2 cups non-fat natural yogurt 2 mangoes, coarsely diced 2 tablespoons bran 3 tablespoons pomegranate seeds 1 tablespoon honey 12 ice cubes In smoothie machine or food processor, process all the ingredients (except […]

Beef & Pork 0

Pork Tenderloin with Apple Stuffing

Pork and apples are a perfect pairing. Serves 10 Apple Stuffing: 1 tablespoon extra virgin olive oil 1 medium onion, chopped 3 stalks celery, diced 1 medium apple, chopped with skin 1 tablespoon poultry seasoning or Italian seasoning blend 1 16-ounce bag bread cubes for stuffing 2-4 cups low-sodium chicken stock 2-1/2 to 3 pounds pork tenderloin Thin film the […]