Tag Archives: food

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

 

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

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

Pasta with Prosciutto and Peas

19 Sep

Yield:  8 servings (serving size: 1 cup)

 

Ingredients

 

  • Cooking spray
  • 3 ounces very thin slices prosciutto, chopped
  • 3 tablespoons extra-virgin olive oil
  • 2 garlic cloves, thinly sliced
  • 6 cups hot cooked fusilli (about 12 ounces uncooked short twisted spaghetti)
  • 1 cup (4 ounces) shaved Parmigiano-Reggiano cheese
  • 1/3 cup chopped fresh parsley
  • 1 tablespoon fresh lemon juice $
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 (10-ounce) package frozen peas, cooked and drained

 

Preparation

 

  • Heat a large nonstick skillet coated with cooking spray over medium heat. Add prosciutto; cook 3 minutes or until lightly browned. Remove from pan. Add oil and garlic; cook 1 minute or until garlic begins to brown. Combine prosciutto, oil mixture, pasta, and remaining ingredients in a large bowl; toss to coat.

 

Nutritional Information

 

Calories per serving: 312
Fat per serving: 10.6g
Saturated fat per serving: 3.5g
Protein per serving: 14.9g
Carbohydrates per serving: 37.8g
Fiber per serving: 1.2g
Cholesterol per serving: 37.8mg
Iron per serving: 2.7mg
Sodium per serving: 554mg
Calcium per serving: 189mg

 

 

 

Source: Cooking Light  JUNE 2001

 

 

 

SuperFast Chef Salad

17 Sep

Yield: 4 servings

 

Ingredients

  • 10 cup torn or chopped romaine lettuce
  • 1 cup shredded skinless, boneless rotisserie chicken breast
  • 1/2 cup thinly sliced Texas 1015 or other sweet onion
  • 1/3 cup shaved carrot
  • 1 avocado, seeded, peeled, and sliced
  • 3 tablespoons crumbled blue cheese
  • 1/2 cup Vinaigrette

 

Preparation

  • Arrange 2 1/2 cups lettuce on each of 4 plates. Top lettuce evenly with chicken, onion, carrot, avocado, and blue cheese. Drizzle each serving with 2 tablespoons Easy Herb Vinaigrette; serve immediately.

 

Nutritional Information

 

Calories per serving: 367
Fat per serving: 28.2g
Saturated fat per serving: 3.4g
Protein per serving: 18.5g
Carbohydrates per serving: 12.6g
Fiber per serving: 4.6g
Cholesterol per serving: 43mg
Iron per serving: 2mg
Sodium per serving: 451mg
Calcium per serving: 66mg

 

 

 

Source: Jackie Newgent, RD, Cooking Light  APRIL 2010

Cajun Salmon Cakes with Lemon-Garlic Aioli

17 Sep

Yield: 4 servings (serving size: 2 patties and about 1 1/2 teaspoons aioli)

 

 

Ingredients

 

Aioli:

  • 2 tablespoons fat-free mayonnaise
  • 2 teaspoons fresh lemon juice
  • 1/4 teaspoon bottled minced garlic

Cakes:

  • 3 (6-ounce) cans skinless, boneless pink salmon in water, drained
  • 1/4 cup sliced green onions
  • 1/4 cup fat-free mayonnaise
  • 2 tablespoons dry breadcrumbs
  • 1 teaspoon Cajun seasoning blend
  • 2 teaspoons Dijon mustard
  • 1/2 cup dry breadcrumbs
  • 1 tablespoon canola oil

 

Preparation

 

  • To prepare aioli, combine first 3 ingredients in a small bowl; set aside.
  • To prepare cakes, combine salmon and next 5 ingredients (through mustard) in a medium bowl. Divide salmon mixture into 8 equal portions, shaping each portion into a (1/2-inch-thick) patty. Dredge patties in 1/2 cup breadcrumbs.
  • Heat oil in a large nonstick skillet over medium-high heat. Place patties in pan; cook 3 minutes on each side or until lightly browned and heated through. Serve aioli over salmon.

 

Nutritional Information

 

Calories per serving: 254
Fat per serving: 9.1g
Saturated fat per serving: 0.6g
Protein per serving: 29g
Carbohydrates per serving: 16.3g
Fiber per serving: 3.2g
Cholesterol per serving: 0mg
Iron per serving: 0.0mg
Sodium per serving: 129mg
Calcium per serving: 0.0mg

 

Source: Michele Powers, Cooking Light  JULY 2005

 

 

 

Seared Scallops with Wilted Watercress and Bacon

13 Sep

Yield: Serves 4

Ingredients

  • 2 teaspoons canola oil
  • 1 1/2 pounds large sea scallops (about 16)
  • 3/8 teaspoon kosher salt, divided
  • 1/4 teaspoon sugar
  • 1/8 teaspoon freshly ground black pepper
  • 2 slices center-cut bacon $
  • 1/2 cup sliced shallots
  • 2 large garlic cloves, thinly sliced
  • 3 tablespoons fat-free, lower-sodium chicken broth $
  • 2 (4-ounce) packages trimmed watercress

Preparation

  • Heat a large cast-iron skillet over medium-high heat. Add oil to pan; swirl to coat. Sprinkle both sides of scallops evenly with 1/4 teaspoon salt, sugar, and pepper. Add scallops to pan; cook 3 minutes or until done, turning after 2 minutes. Remove from pan; keep warm.
  • Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan; crumble. Discard all but 2 teaspoons drippings. Add shallots and garlic to drippings in pan; sauté 2 minutes. Add broth to pan; bring to a boil. Add remaining 1/8 teaspoon salt and watercress to pan; cook 30 seconds or until greens begin to wilt. Place 4 scallops and about 1 cup watercress on each of 4 plates. Sprinkle servings evenly with bacon.

Nutritional Information

Calories per serving: 261
Fat per serving: 7.5g
Saturated fat per serving: 1.7g
Protein per serving: 33.5g
Carbohydrates per serving: 15.6g
Fiber per serving: 0.3g
Cholesterol per serving: 15.6mg
Iron per serving: 1.4mg
Sodium per serving: 594mg
Calcium per serving: 112mg

Source: Laraine Perri, Cooking Light  MAY 2012

Tip: Taming Your Sweet Tooth

12 Sep

(HealthDay News) — The occasional sweet treat is fine. But if your sweet tooth acts up daily, there are things you can do to help keep your cravings in check.

The American Council on Exercise offers this advice:

  • Eat lots of fiber to help you feel full, and include some fruits and berries to enjoy something sweet.
  • Keep only a single serving of chocolate or other high-calorie sweet on hand.
  • Avoid vending machines.
  • Prepare homemade trail mix, including pretzels, nuts and dried fruit.
  • Eat your sweet treat slowly, savoring and enjoying each bite so you feel better satisfied.

 

Source: Women’s Health

No-Fry French Toast

11 Sep

Makes: 4 servings

 

Prep: 15 mins
Bake: 11 mins

 

Ingredients

 

  • Nonstick cooking spray
  • 1 slightly beaten egg
  • 1 slightly beaten egg white
  • 3/4 cup fat-free milk
  • 1 teaspoon vanilla
  • 1/8 teaspoon ground cinnamon
  • 8 slices French bread
  • 1/4 teaspoon finely shredded orange peel
  • 1/2 cup orange juice
  • 1 tablespoon honey
  • 1 teaspoon cornstarch
  • 1/8 teaspoon ground cinnamon
  • 1 tablespoon sifted powdered sugar (optional)

 

 

 

Preparation

 

  • Coat a large baking sheet with cooking spray; set aside. In a pie plate combine the egg, egg white, milk, vanilla, and 1/8 teaspoon cinnamon. Soak the bread slices in egg mixture about 1 minute on each side. Place on the prepared baking sheet.
  • Bake in a 450 degrees oven about 6 minutes or until bread is lightly browned. Turn bread; bake for 5 to 8 minutes more or until golden brown.
  • Meanwhile, for orange syrup, in a small saucepan stir together the orange peel, orange juice, honey, cornstarch, and 1/8 teaspoon cinnamon. Cook and stir over medium heat until thickened and bubbly. Reduce the heat. Cook and stir for 2 minutes more.
  • If desired, sprinkle the French toast with powdered sugar. Serve the toast with orange syrup.

 

Nutritional Information

 

Calories per serving: 171
Fat per serving: 3g
Saturated fat per serving: 1g
Protein per serving: 7g
Carbohydrates per serving: 29g
Cholesterol per serving: 54mg
Sodium per serving: 263mg

 

Source: Heart Healthy Online