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Lentil Salad with Argula & Feta (with Warm Honey Vinaigrette)

9 Oct

 

Yield: 1

 

Ingredients

  • 1/2 cup green lentils, rinsed
  • 1 teaspoon + 2 teaspoons red wine vinegar (divided), plus more to taste
  • 2 tablespoons olive oil
  • 1 small shallot, minced
  • 2 teaspoons honey, plus more to taste
  • 2 large handfuls arugula, roughly chopped
  • 2 tablespoons feta (plus more, depending on how much you like it!!)

 

Preparation

  • Place lentils in a small pot and cover by about ½ inch with water. Add 1 teaspoon vinegar and a pinch of salt. Bring to a boil, reduce to a simmer, and cook until lentils are tender, about 25 minutes (this varies somewhat with lentils – start checking after about 15 minutes for doneness). Once tender but with a slight bite, turn off heat and drain if there is excess water.  Allow to cool slightly.
  • In a small skillet, heat olive oil over medium heat. Add shallot and cook until shallots are softened but not yet brown, about 2 minutes. Add vinegar, stirring all the while, and then add honey. Turn off heat and season to taste with salt and pepper. At this point you will need to taste and adjust seasoning depending on what you like: a little more honey for sweet, olive oil to thin out strong flavors, vinegar for acid, or salt and pepper.
  • In a medium bowl toss arugula with a pinch each of salt and pepper. Add lentils and feta, and toss evenly with dressing. Serve.

 

Source:  Practical Cooking for One

Last-Minute Lasagna

5 Oct

 

Yield: 6 servings

Prep Time: 10 minutes

Cook time: 35 minutes

 

Ingredients

 

  • 1 24- or 26-ounce jar pasta sauce $
  • 2 18-20-ounce refrigerated large cheese ravioli
  • 1 10-ounce box frozen chopped spinach, thawed and excess water squeezed dry
  • 1 8-ounce bag shredded mozzarella
  • 1/2 cup (2 ounces) grated Parmesan

 

Preparation

 

  • Heat oven to 375° F.
  • Spoon a thin layer of sauce over the bottom of a 9-by-13-inch baking dish. Cover with a single layer of ravioli. Top with half the spinach, half the mozzarella, and a third of the sauce.
  • Repeat with another layer of ravioli and the remaining spinach, mozzarella, and half the remaining sauce.
  • Top with another layer of ravioli and the remaining sauce (not all the ravioli may be needed). Sprinkle with the Parmesan.
  • Cover with foil and bake for 30 minutes. Uncover and bake until bubbly, 5 to 10 minutes more.

 

Nutritional Information

 

Calories per serving: 385
Fat per serving: 17g
Saturated fat per serving: 8g
Protein per serving: 22mg
Carbohydrates per serving: 35g
Fiber per serving: 4g
Cholesterol per serving: 56mg
Iron per serving: 3mg
Sodium per serving: 1183mg
Calcium per serving: 507mg

 

 

 

Source: Fake It, Don’t Make It, Real Simple MARCH 2002

 

Easy Fish Tacos

4 Oct

Yield: 6 Servings

Prep Time: 5 minutes

Cook time: 15 minutes

Ingredients

  • 1 10.6-ounce package Gorton’s Extra Crunchy Fish Tenders
  • 3 8-inch flour tortillas
  • 1 small red onion, thinly sliced
  • 1 10-ounce jar tartar sauce
  • 1 1/2 cups shredded Romaine lettuce

Preparation

  • Bake the fish according to the package directions.
  • Wrap the stack of tortillas in foil and place in the oven during the last 5 minutes of baking.
  • To assemble the tacos, place the warm tortillas on serving plates, put 2 tenders on each tortilla, and cover with a few slices of the onion. Add a dollop of the tartar sauce and top with 1/4 cup of the lettuce.
  •  Fold over and serve.

Nutritional Information

Calories per serving: 469
Fat per serving: 33g
Saturated fat per serving: 2g
Protein per serving: 7mg
Carbohydrates per serving: 32g
Fiber per serving: 1g
Cholesterol per serving: 55mg
Iron per serving: 2mg
Sodium per serving: 812mg
Calcium per serving: 57mg

Source: Fake It, Don’t Make It, Real Simple  MAY 2005

Easy Chicken Parmesean

2 Oct

 

Yield: 4 servings

Prep time: 5 minutes

Cook Time: 15 minutes

 

Ingredients

  • 2 12-ounce packages low-fat baked breaded chicken-breast tenderloins or cutlets
  • 1 teaspoon dried oregano
  • 1 1/2 cups jarred marinara sauce
  • 4 tablespoons freshly grated Parmesan
  • Freshly ground black pepper

 

Preparation

  • Preheat oven to 425° F.
  • Place the chicken in a shallow roasting pan or a 9-by-13-inch cake pan.
  • Sprinkle with the oregano, then pour on the sauce. Sprinkle with the Parmesan.
  • Bake for 12 to 15 minutes or until the sauce is hot and the cheese is melted.
  • Season with pepper to taste. Serve with mixed greens dressed with a vinaigrette.

 

Nutritional Information

Calories per serving: 345
Fat per serving: 10g
Saturated fat per serving: 3g
Protein per serving: 32g
Carbohydrates per serving: 33g
Fiber per serving: 1g
Cholesterol per serving: 84mg
Iron per serving: 1mg
Sodium per serving: 1840mg
Calcium per serving: 87mg

 

Source: Fake It, Don’t Make It, Real Simple  FEBRUARY 2005

 

 

Fake & Bake “Fried” Chicken

1 Oct

 

Yield: 4 servings

Prep Time: 10 mins

Cook Time: 25 mins

 

Ingredients

  • 1 3 1/2- to 4-pound chicken, cut up and skin removed $
  • 1 cup ranch dressing
  • 2 cups instant potato flakes

 

Preparation

  • Heat oven to 450º F. Coat a baking sheet with vegetable cooking spray.
  • Lightly brush the chicken pieces with the dressing, then roll in the potato flakes.
  • Arrange on the baking sheet and place in oven.
  • Turn down oven to 350º F and bake 25 minutes or until the juices run clear when the chicken is pierced with a fork.

 

Nutritional Information

Calories per serving: 648
Fat per serving: 39g
Protein per serving: 51mg
Carbohydrates per serving: 22g
Fiber per serving: 2g
Cholesterol per serving: 165mg
Iron per serving: 3mg
Sodium per serving: 659mg
Calcium per serving: 30mg

 

Source: Pilar Guzman, Fake It, Don’t Make It, Real Simple  OCTOBER 2003

Beans & Rice

29 Sep

 

Ingredients

  • Can of beans (black, pinto, or white)
  • 1 serving of rice per person
  • Spices as desired

 

Preparation

  • Heat up a can of black, pinto or white beans.
  • Serve with brown rice; spice to taste
  • You can warm the meal in a crock pot and serve later.

Source: Care.com

Salmon Wrap

28 Sep

Yield: 1

Ingredients

  • Canned Alaskan boneless Salmon
  • Whole grain wrap
  • Chopped avocado
  • Tomatoes
  • Lettuce
  • Plain Yogurt

Preparation

  • Place canned Alaskan boneless skinless salmon on a whole grain wrap. Add chopped avocado, tomatoes, greens and plain yogurt. Wrap tightly, cut in half and serve.

Source: Care.com

Warm Oatmeal & Berries

26 Sep

Yield: 1

 

Ingredients

1/2 cup rolled oats
1/2 teaspoon cinnamon
1/2 cup water
1/2 banana, sliced
2 Tablespoons vanilla soy milk

Fresh berries and bananas

Preparation

In a microwave safe bowl, mix together the oats and cinnamon. Stir in the water.

Cook the oats in the microwave for one minute. Remove bowl and add in the banana slices. Stir. Cook for one more minute.

Stir in vanilla soy milk and top with fruit

Serve hot.

*Note-make sure you use a large enough bowl. You don’t want the oats to spill over, it is a mess to clean up.

 

Source: Care.com and Two Peas in Their Pod

Shrimp Caesar Salad

25 Sep

Yield: 2

Prep: 10 mins

Ingredients

  • 2 tablespoons broken walnuts (1/2 ounce)
  • 2/3 cup whole-wheat penne pasta (2 ounces)
  • 2 teaspoons olive oil
  • Salt and freshly ground black pepper
  • 8 cups washed ready-to-eat Romaine lettuce
  • 10 ounces cooked, peeled shrimp
  • 1 cup frozen shelled edamame, thawed (or 1 cup shelled fresh)
  • 4 tablespoons low-calorie Caesar dressing
  • 2 tablespoons grated Parmesan cheese

Preparation

  • Place a large saucepan filled with water on to boil over high heat.
  • Preheat broiler. Line a baking tray with foil. Place walnuts on tray, and toast under broiler 1 minute.
  • Remove tray from broiler, remove walnuts, and set aside.
  • Cook pasta 8 minutes. Drain, leaving 2 tablespoons pasta water in pan. Add olive oil to saucepan. Return pasta to pan, along with salt and pepper to taste. Toss well.
  • Divide lettuce between two dinner plates.
  • Add pasta. Top with shrimp, walnuts, and edamame.
  • Drizzle dressing over salad.
  • Sprinkle Parmesan cheese on top.In a medium bowl, mix together the pork, ginger, garlic, scallion, soy sauce, sesame oil, and tapioca starch. Shape into 6 individual patties.

Nutritional Information

Exchanges/Choices
2 starch
1 vegetable
6 lean meat
1 1/2 fat
Calories: 528
Calories from Fat: 162
Total Fat: 18 g
Saturated Fat 2.9 g
Monounsaturated Fat 5.2 g
Trans Fat: 0 g
Cholesterol: 262 mg
Sodium: 694 mg
Total Carbohydrate: 43.7 g
Dietary Fiber: 9.8 g
Sugars 9.9 g
Protein: 51.2 g

Source: Diabetes.org

Boar’s Head® Supreme Sandwich with Ovengold® Turkey, Deluxe Ham & Roast Beef

24 Sep

Yield: 1 sandwhich

 

Ingredients

  • 1/2 oz Boar’s Head® Lower Sodium Ham
  • 1 oz Ovengold® Turkey Breast
  • 1 oz Boar’s Head® Deluxe Cap-off Top Round Roast Beef
  • 2 Slices Whole Wheat Bread (thin)
  • 2 1/4″ slices medium Tomatoes, red, fresh
  • 1 1/8″ slice medium Red Onion
  • 1 Lettuce Leaf (outer leaf)
  • 1 oz Green Bell Peppers (sliced)
  • 1 1/2 tsp Olive Oil (extra virgin)
  • 1 tsp Read Wine Vinegar
  • 1/2 tsp Dried Basil (ground)

 

Preparation

  • Prepare just before serving. Place the meats and vegetables between the two halves of the roll. Sprinkle with olive oil, vinegar and basil just before closing.

 

Nutritional Information

Calories per serving: 312
Fat per serving: 11.1g
Saturated fat per serving: 1.7g
Protein per serving: 23.8g
Carbohydrates per serving: 28.4g
Fiber per serving: 5.8g
Cholesterol per serving: 31.9mg
Sodium per serving: 534.5mg

 

Source: Diabetes.org