Entrees

Beef and Barley Medley

This hearty dinner is great for the fall evenings and those picky eaters won't even notice all the veggies that compliment this satisfying meal.

Yield: 5 servings (serving size 11 oz)

Preparation:

In a 4-quart saucepan or Dutch oven, brown beef and onions in oil. Drain and return to pan. Add tomatoes, tomato liquid, vegetables, sherry, paprika, salt and pepper and mix well. Bring to a boil. Cover and reduce heat. Simmer for five to six minutes or until vegetables are tender, stirring occasionally. Stir in barley and cook for about three minutes or until heated through. Serve warm.

Ingredients

  • 1 Tbsp vegetable oil
  • ¾ pound lean round steak, cut into 1-inch strips
  • 1 medium onion, cut into wedges
  • 1 14.5 oz. can low-sodium whole tomatoes, undrained, chopped
  • 2½ cups frozen mixed broccoli, cauliflower and carrots or other vegetable combination
  • ¼ cup dry sherry or water
  • 1 teaspoon paprika
  • ½ teaspoon salt (optional)
  • ¼ teaspoon pepper
  • 3 cups cooked barley

Nutritional Data Per Serving

  • Calories: 270
  • Fat: 7 grams (23% of calories)
  • Cholesterol: 40 mg
  • Sodium: 75 mg

Chicken and Pineapple Kebabs

Perfect for the grill, try these chicken and pineapple kebabs at your next summer cookout. Grilling pineapple and other fruits bring out the sweetness without having to add sugar and calories.

Yield: 2 servings, 8 skewers

Preparation:

Place the first 6 ingredients into a bowl and whisk together to create the marinade. In a glass baking dish, brush the chicken with the marinade. Cover and place in refrigerator to chill for 60 minutes.

Preheat grill to medium-high heat.

Use presoaked skewers, and alternate chicken, pineapple, tomato, green pepper and red onion. Grill kebabs for approximately 10 minutes, until chicken is cooked thoroughly.

Ingredients:

  • ¼ cup fresh lime juice
  • 2 Tbsp honey
  • ½ tsp cayenne pepper
  • ¼ tsp ground ginger
  • 2 tsp chili powder
  • 1 Tbsp finely chopped fresh cilantro
  • 8 oz chicken breast, cooked and cut into 16 cubes
  • 1 cup fresh cubed pineapple
  • 1 cup cherry or plum tomatoes
  • 1 large green bell pepper, cut into 1-inch pieces
  • ½ red onion, cut into 1-inch pieces

Nutritional Data Per Serving

  • Calories: 184
  • Fat: 2 g
  • Saturated Fat: 1 g
  • Cholesterol: 48 mg
  • Sodium: 45 mg
  • Carbohydrates: 23 g
  • Fiber: 2 g
  • Protein: 18 g

Chunky Monkey Shake

This shake is high in protein and very filling. Drink it as a quick breakfast or post-workout snack.

Yield: One serving

Preparation:

Place all ingredients into a blender and blend until smooth. Add more ice if you would like the shake thinner. Drink immediately.

Ingredients:

  • ½ scoop chocolate protein powder
  • 1 Tbsp reduced-fat peanut butter
  • ½ banana
  • ¾ cup non-fat milk
  • Ice (amount depends on the consistency you want)

Nutritional Data Per Serving

  • Calories: 237
  • Total Fat: 6 g
  • Carbohydrates: 31 g
  • Fiber: 3 g
  • Sugars: 19 g
  • Protein: 16 g

Cornbread Crusted Turkey

Turkey is not just for Thanksgiving - enjoy this hearty turkey dinner any time of year!

Yield: 4 servings (serving size 3 oz turkey, 1 cup carrots and sauce mixture)

Preparation:

Preheat oven to 350 F. Combine buttermilk and Dijon mustard. Mix well.

Add turkey fillets to buttermilk mixture to marinate for 5-10 minutes while preparing cornbread. Grind cornbread in a food processor, or use your fingers to make coarse crumbs. Place breadcrumbs on a baking sheet, and dry in a 300 F oven or toaster oven for 4-5 minutes. Do not brown. Pour breadcrumbs into a dry, shallow dish. Put egg white in a separate bowl.

Remove turkey from the buttermilk, and dip each fillet first in the egg white and then in the cornbread crumbs to coat. Be sure to discard leftover buttermilk mixture and cornbread crumbs. Place breaded turkey fillets on a baking sheet, and bake for 10-15 minutes (to a minimum internal temperature of 165 F). While the turkey is cooking, combine chicken broth, cornstarch, carrots, sage, and butter in a medium saucepan. Bring to a boil over high heat, stirring occasionally. Lower temperature to a simmer.

Simmer gently for about 5 minutes, or until the butter is melted, the sauce is thick, and the carrots are warm. Serve each 3-ounce turkey fillet with 1 cup of carrots and sauce mixture

Ingredients:

  • 1 cup low-fat buttermilk
  • 1 Tbsp Dijon mustard
  • 4 skinless turkey fillets (3oz each)
  • 4x4 square of prepared cornbread
  • 1 egg white (or substitute liquid egg white)
  • 1 cup low-sodium chicken broth
  • 1 Tbsp cornstarch
  • 1 lb frozen baby carrots
  • 1 Tbsp fresh sage - rinsed, dried, and chopped (or 1 tsp dried sage)
  • 1 Tbsp butter

Nutritional Data Per Serving

  • Calories: 285
  • Total Fiber: 3 g
  • Total Fat: 6 g
  • Protein: 29 g
  • Saturated Fat: 3 g
  • Carbohydrates: 29 g
  • Cholesterol: 48 mg
  • Potassium: 378 mg
  • Sodium: 420 mg

Couscous Paella

A wonderful combination of flavors and textures.

Yield: 6-8 servings

Preparation:

Heat oil in large saucepan over medium heat. Add onion and cook for 3 minutes, stirring constantly. Add garlic, thyme, fennel seed, pepper and saffron, and cook for 20 seconds. Stir in tomatoes and vegetable broth. Bring to a simmer. Cover, reduce heat and allow mixture to simmer for 2 minutes. Increase heat to medium. Stir in peas, pepper and meat of choice (chicken should be precooked) and cook, stirring occasionally. Stir in couscous. Cover, remove from heat and let stand for 5 minutes. Fluff and serve.

Ingredients:

  • 2 teaspoons extra-virgin olive oil
  • 1 medium onion, chopped
  • 1 clove garlic, minced
  • ½ teaspoon dried thyme
  • ½ teaspoon fennel seed
  • ¼ teaspoon freshly ground pepper
  • Pinch of crumbled saffron threads
  • 1 cup no-salt-added diced tomatoes, with juice
  • ¼ cup vegetable broth
  • ½ cup peas
  • ½ cup red or green pepper, diced
  • ½ cup whole-wheat couscous
  • Shrimp, scallops, chicken or other lean meat

Nutritional Data Per Serving

  • Calories: 245
  • Fat: 11 g
  • Carbohydrates: 26 g
  • Protein: 11 g
  • Sodium: 299 mg

Floribbean Tilapia

Fresh tilipia infused with citrus flavors, vacation anyone?

Yield: 4 servings

Preparation:

Season fish, if desired, with citrus grill seasoning. Heat oil at medium/high in sauté pan. Add garlic and mushrooms; sauté until soft. Add fruit and half of the juice from can. Add fish and sear on each side. Turn heat down, add spinach and rest of juice; cover and simmer for 8 to 10 min. Can be served with brown rice or couscous.

Ingredients:

  • 4, 6-oz. fillets of tilapia (or any firm white fish)
  • 1, 15-oz. can of tropical fruit salad (In natural juices)
  • 8 oz. sliced mushrooms
  • 1 Tbsp olive oil
  • 1 Tbsp minced garlic
  • 1 pkg. fresh baby spinach

Nutritional Data Per Serving

  • Calories: 355
  • Fat: 9.2 grams (23% of total calories)
  • Cholesterol: 84 mg
  • Sodium: 167 mg

Greek Yogurt Fruit Smoothie

This smoothie is high in protein without the use of protein powder. Be sure to use frozen fruits with no added sugar.

Yield: One serving

Preparation:

Place all ingredients into food processor and blend until smooth. You may need to add more sugar substitute according to your taste.

Ingredients:

  • ½ cup plain, fat-free Greek yogurt
  • ¼ cup frozen, unsweetened strawberries (or your favorite fruit)
  • ¼ cup 1% milk
  • 1 packet sugar substitute

Nutritional Data Per Serving

  • Calories: 97
  • Total Fat: 0.5 g
  • Carbohydrates: 12 g
  • Protein: 10 g

Grilled Chicken With Warm Fruit Salsa

Your tastebuds will be in for a treat with the mix of sweetness from the fruit and the juicy grilled taste from the chicken.

Yield: 4 servings (serving size 1 chicken breast with 2/3 cup fruit)

Preparation:

Peel kiwi fruit and cut into 1/4-inch-thick slices. Cut slices in half to form half circles. Toss kiwi fruit rounds with strawberries, melon cubes and tarragon in a bowl. Heat olive oil in asmall saucepan. Stir in shallots and sauté until soft, but not brown. Stir in vinegar and pepper and heat until mixture boils. Drizzle hot dressing over fruit, tossing gently to mix well. Set fruit aside to marinate for one to two hours. Grill or broil chicken breasts until cooked through. Spoon fruit salsa over chicken just before serving over rice.

Ingredients:

  • 3 kiwi fruit
  • 1 cup strawberries, halved
  • 1 cup cantaloupe melon, cubed
  • 1 teaspoon chopped fresh tarragon
  • 1 Tbsp olive oil
  • 2 Tbsp chopped shallots
  • 2 Tbsp raspberry vinegar
  • ¼ teaspoon coarse black pepper
  • 4 skinless, boneless chicken breasts
  • Hot cooked rice (optional)

Nutritional Data Per Serving

  • Calories: 225
  • Fat: 6 grams (24% of calories)
  • Cholesterol: 68 mg
  • Sodium: 82 mg

Liz’s Shrimp Creole

This New Orleans inspired recipe is sure to warm the hearts of many.

Yield: 6 servings

Preparation:

Thaw and rinse the shrimp, drain, place in a bowl and season with paprika and seafood seasoning. Put in fridge. Chop your onions, pepper, celery and garlic. Heat the oil in a Dutch oven. Sauté the onions, celery, pepper, garlic, bay leaves and cayenne together until the onions are translucent. Put the canned paste in next, and cook/stir this for a few minutes. Then, add the water and the other can of sauce, beef base, hot sauce, sugar and Italian seasoning (more water may be added as the sauce cooks, if it starts getting too thick). Cover and simmer on low heat, stirring occasionally, for about 45 minutes. Then, add the shrimp and wine and continue to simmer for 30 more minutes. Serve over rice.

Ingredients:

  • 2 lbs raw shrimp, peeled and deveined (frozen or fresh)
  • 1 tsp. paprika
  • 1 tsp. seafood seasoning
  • 3 Tbsp canola oil
  • 2 medium onions chopped
  • ½ cup chopped celery
  • 1 bell pepper, chopped
  • 2 pods garlic, chopped fine
  • 2 bay leaves
  • Cayenne pepper to taste (optional)
  • 2, 6-oz. cans tomato paste
  • 2 cups water
  • 1, 8-oz. can tomato sauce
  • 1 rounded tsp. beef base (or sub 2 beef bouillon cubes)
  • 1 tsp. sugar
  • 1½ Tbsp Italian seasoning
  • 1-2 tsp. hot sauce (more to taste)
  • Salt to taste
  • ¼ cup red wine
  • 3 cups cooked rice (brown or white)

Nutritional Data Per Serving

  • Calories: 632
  • Fat: 9.7 grams (14% of calories)
  • Cholesterol: 295 mg
  • Sodium: 471 mg

Oven Fried Chicken

Want to cut 200 calories and 19 grams of fat in just one meal? Then try our healthier version of fried chicken! We use skinless chicken breasts and bake them instead of fry. Our recipe is also much lower in cholesterol and sodium than traditional fried chicken recipes.

Yield: 6 servings

Preparation:

Preheat oven to 350°. Mix whole wheat flour, Italian bread crumbs and 5 seasonings in a large bowl. Wash chicken first and then coat each piece with egg substitute and toss in bread crumbs. Place chicken breasts on a cookie sheet covered with cooking spray. Then lightly spray tops of chicken breasts with cooking spray. Bake at 350° for 30, turning each breast over half way through and then cooking an additional 15 minutes.

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Ingredients:

  • 6 skinless chicken breasts, trimmed of fat
  • ¼ cup whole wheat flour
  • ¼ cup Italian bread crumbs
  • 1 tsp dry mustard
  • 1 tsp garlic powder
  • ½ tsp oregano
  • ½ tsp parsley
  • ½ cup egg substitute

Nutritional Data Per Serving

  • Calories: 170
  • Fat: 2 g
  • Saturated Fat: 0
  • Cholesterol: 66 mg
  • Sodium: 191 mg
  • Carbohydrates: 7 g
  • Fiber: 1 g
  • Protein: 30 g

Pasta With Carrots, Peas & Bell Peppers

Looking to cook up a colorful meal? Look no further.

For this recipe:
To reduce your sodium intake, skip adding salt to your pasta water and cut down or eliminate the cheese, especially the parmesan.

To reduce your fat and calories, switch to reduced fat cream cheese and add just a ¼ cup of parmesan and ¼ cup of goat cheese. This will shave off 80 calories and 7 grams of fat.

To increase your fiber intake, use whole wheat pasta and double up on the vegetables.

To keep all these nutrition parameters in balance, consider portion size. This recipe makes four entrée-size portions, but you may be satisfied with less. Try serving yourself a smaller portion. Eat it slowly, savoring each bite. Many people find that a small portion of a rich dish is quite satisfying.

Yield: 4 entree-size servings

Preparation:

Bring a large pot of water to a boil over high heat. Add a heaping tablespoon of salt to the boiling water, and then add the pasta. Cook until tender, but still firm to the bite (al dente), stirring occasionally, about 8 to 10 minutes for farfalle. Drain, reserving about ½ cup of the pasta water for the sauce.

Meanwhile, in a large nonstick skillet, heat the oil over medium heat. Add the onion and cook until soft, stirring occasionally (about 5 minutes). Add the carrots and bell peppers and simmer (5-8 minutes). Add the peas and cook until they are warmed through (about 3 minutes). Remove the skillet from the heat and stir in the cooked pasta. Add the cheeses and the reserved pasta water, stirring until the mixture forms a sauce. Season to taste and garnish with parsley and fresh lemon zest.

Ingredients:

  • ½ pound (8 ounces) farfalle or your favorite shape of pasta
  • 4 Tbsp olive oil
  • 1 small onion, diced
  • 1 cup carrots, peeled and diced
  • 1 cup red and yellow bell peppers, diced
  • 1 cup green peas
  • ½ cup goat cheese or mascarpone
  • ½ cup grated parmesan cheese
  • ¼ cup cream cheese
  • ½ cup reserved pasta water
  • Salt and pepper
  • Fresh parsley or basil
  • Zest of one lemon

Nutritional Data Per Serving

  • Calories: 569
  • Fat: 29 g
  • Carbohydrates: 56 g
  • Protein: 21 g
  • Sodium: 381 mg

Peanut Chicken With Cilantro and Napa Cabbage

Low in fat but high in flavor, this dish is great for any night of the week!

Yield: 4 servings

Preparation:

In a heavy 10-inch skillet, heat oil over high heat. Cook and stir chicken in hot oil for two minutes. Add peanuts and crumbled peppers. Cook and stir for three minutes more or until chicken is no longer pink. Add soy sauce, vinegar and sesame oil. Cook and stir for two minutes more. Remove from heat and stir in cilantro leaves. To serve, spoon chicken mixture over cabbage.

Ingredients:

  • 2 teaspoons peanut oil or canola oil
  • 1 pound boneless, skinless chicken breasts cut into 1-inch strips
  • 3 Tbsp honey-roasted peanuts
  • 1-2 teaspoons of crushed red pepper
  • 1 Tbsp low-salt soy sauce
  • 2 teaspoons rice vinegar
  • 1 teaspoon toasted sesame oil
  • 1½ cup packed fresh cilantro leaves
  • 4 cups finely shredded Napa cabbage

Nutritional Data Per Serving

  • Calories: 254
  • Fat: 8 g
  • Saturated Fat: 0.5 g
  • Sodium: 322 mg

Roasted Pork Tenderloin with Apricot Sauce

With only 3 ingredients, this is recipe is sure to be a winner for busy moms and dads!

Yield: 4 servings (serving size 3½ oz. pork and 1 tablespoon apricot sauce)

Preparation:

Preheat the oven to 325 degrees. In a large, nonstick skillet, heat the oil to just below the smoking point. Add the tenderloin, searing quickly on all sides. Set the pork on a rack in a shallow roasting pan. Insert a meat thermometer in the center of the thickest portion of the tenderloin. Roast until the tenderloin reaches an internal temperature of 150 degrees. During the last 15 minutes of cooking, baste the roast with ¼ cup of apricot preserves. Before serving, warm the remaining ¼ cup of apricot preserves in a saucepan or microwave. Serve sliced tenderloin with 1 tablespoon warmed apricot preserves.

Ingredients:

  • 1 pound pork tenderloin, trimmed of visible fat
  • 1 teaspoon olive oil
  • ½ cup apricot preserves

Nutritional Data Per Serving

  • Calories: 189
  • Fat: 4 grams (19% of calories)
  • Cholesterol: 79 mg
  • Sodium: 60 mg

Ratatouille

Colorful and tasty vegetable dish as a main course option.

Yield: 4 to 6 servings

Preparation:

Heat half the oil in a large skillet or Dutch oven. When hot, add eggplant and brown over medium-high heat. Sear eggplant until deep golden brown. Remove eggplant and set aside. Reduce heat to medium and add remaining oil to hot pan. Add the zucchini, pepper, onion and garlic. Sauté for 12 minutes, stirring occasionally. When vegetables are tender, add the tomatoes, parsley, thyme and balsamic vinegar; stir well to combine. Once heated through, season with salt and pepper to taste and serve hot.

Ingredients:

  • 3 Tbsp olive oil
  • 1 large red onion, roughly diced
  • 2 zucchini, chopped in 1-inch pieces
  • 1 eggplant, chopped in 1-inch pieces, skin on
  • 1 red bell pepper, roughly diced
  • 2 garlic cloves, chopped
  • 1 cup canned tomatoes, diced and drained
  • 3 Tbsp fresh parsley, chopped
  • 1 Tbsp fresh thyme, chopped
  • 3 Tbsp balsamic vinegar
  • ¼ teaspoon salt
  • Black pepper to taste

Nutritional Data Per Serving

  • Calories: 185
  • Fat: 11 g
  • Carbohydrates: 21 g
  • Protein: 4 g
  • Sodium: 251 mg

Savory Seafood Pasta

You'll feel like you are back on the beach, after enjoying this light and savory dish.

Yield: 4 servings (serving size 1¼ cup seafood mixture and 3/4 cup pasta)

Preparation:

Peel and devein shrimp and set aside. Coat a medium nonstick skillet with cooking spray and place over medium heat until hot. Add onions and garlic and saute five minutes or until tender. Add tomatoes and next five ingredients in the list. Bring to a boil. Reduce heat and simmer, uncovered, for 10 minutes. Add shrimp and scallops, cover and simmer for four minutes or until done. Discard bay leaves. Serve over linguini and sprinkle with parsley.

Ingredients:

  • 2/3 pound fresh, unpeeled shrimp
  • Nonstick cooking spray
  • 2 cloves garlic, minced
  • 2 14.5-oz. cans no-salt-added whole tomatoes, drained and chopped
  • 1 cup chopped green bell pepper
  • 1 cup Chablis or other dry white wine
  • 1 teaspoon dried whole basil
  • ¼ teaspoon salt
  • 2 bay leaves
  • ½ pound bay scallops
  • 3 cups hot cooked linguini (cooked without salt or fat)
  • 2 Tbsp chopped fresh parsley

Nutritional Data Per Serving

  • Calories: 285
  • Fat: 3 grams (9% of calories)
  • Cholesterol: 105 mg
  • Sodium: 347 mg

Shrimp Wraps

This isn't your average veggie wrap, this shrimp wrap recipe doesn't skimp on the seasoning!

Yield: 8 servings

Preparation:

Place olive oil into skillet. Add garlic and peppers; cook on medium heat until soft (2-3 minutes). Add shrimp and salt; sear for 2-4 minutes. Do not overcook. Place tortilla wrap onto plate or tray. Add ½ cup lettuce and ½ cup shrimp; sprinkle with scallions and top with salsa. Roll into wraps. Alternates: You can add chopped radishes and low-fat cheese, as well as low-fat, low-calorie ranch dressing. Serve with cucumber salad or soup.

Ingredients:

  • 1 pkg whole wheat tortilla wraps
  • 1, 1-lb. package shrimp (uncooked), deveined, and cut into thirds
  • 1 medium red bell pepper (chopped)
  • 1 medium green bell pepper (chopped)
  • 1 medium yellow bell pepper (chopped)
  • 3 minced garlic cloves (fresh)
  • 2 Tbsp extra virgin olive oil
  • Sea salt, to taste
  • 1 cup salsa
  • 2 stalks scallions, chopped fine
  • 2 cups finely shredded romaine lettuce

Nutritional Data Per Serving

  • Calories: 253
  • Fat: 7.2 grams (26% of calories)
  • Cholesterol: 111 mg
  • Sodium: 613 mg

Southwest Stuffed Peppers

These peppers make a great mid-week family meal. Serve with a side salad or a cup of soup.

Yield: 4 servings

Preparation:

Combine first 11 ingredients (rice through cheese) in a large bowl and mix thoroughly. Cut tops from bell peppers and reserve. Carefully remove seeds and discard. Rub peppers inside and out with olive oil. Fill each pepper with stuffing. Place reserved pepper tops on each pepper. Bake in a 350 F oven for 25 minutes. Serve with sour cream and salsa (optional).

Ingredients:

1½ cups rice, cooked

  • 1 cup black beans, canned or cooked
  • ½ cup corn, whole kernel
  • 3 Tbsp green onion, sliced
  • ½ cup tomato, fresh, diced
  • 1 Tbsp cilantro, chopped
  • 1 teaspoon cumin, ground
  • 1 Tbsp lime zest
  • ½ teaspoon salt
  • ¼ cup cheddar cheese, shredded
  • ½ teaspoon, Tabasco sauce
  • 4 bell peppers
  • 2 teaspoons olive oil
  • Salsa (optional)
  • Sour cream (optional)

Nutritional Data Per Serving

  • Calories: 228
  • Total Fat: 5 g
  • Saturated Fat: 2 g
  • Trans Fat: 0 g
  • Carbohydrates: 37 g
  • Cholesterol: 7 mg
  • Protein: 10 g

Spring Vegetable Hash

Savory spring vegetables as a main course.

Yield: 6-8 servings

Preparation:

Fill a medium saucepan with water. Add potatoes and bring to a boil. Once boiling, reduce heat and simmer for 5 minutes. Add carrots and continue cooking for about 10 minutes more or until potatoes and carrots are just tender. Remove from heat, drain and set aside to cool. Once cool enough to handle, cut potatoes and carrots into ½-inch cubes and set aside. Heat butter and oil over medium heat in a large skillet. Add onions and cook about 10 minutes, until transparent and golden around edges. Add red peppers and cook, stirring occasionally, another 10 minutes. Add half of each the thyme and rosemary. Add potatoes and carrots and mix well. Cook over medium heat, stirring occasionally, until a golden crust forms on potatoes. This should take approximately 15 minutes. Cut off asparagus tips and cut remaining tender parts in ½-inch lengths. (Discard woody ends.) Add asparagus, remaining thyme and rosemary, and water to skillet. Cook for about 3 more minutes, until stock reduces and thickens slightly and asparagus is tender. Season mixture with pepper and transfer to serving platter.

Ingredients:

  • 1¼ pounds small red potatoes
  • ½ pound carrots, peeled
  • 1 tablespoon unsalted butter
  • 2 tablespoons olive oil
  • 1 large onion, peeled and chopped
  • 2 red peppers, cut into ½-inch cubes
  • 1 tablespoon fresh thyme
  • 1 tablespoon fresh rosemary
  • ½ pound asparagus
  • 1 cup water
  • Freshly ground pepper to taste

Nutritional Data Per Serving

  • Calories: 144
  • Fat: 6 g
  • Carbohydrates: 21 g
  • Protein: 3 g
  • Sodium: 30 mg

30 Minute Chili

This fast and easy chili will keep you warm through the long winter nights.

Yield: 4 servings (serving size 8 oz)

Preparation:

In a Dutch oven or a large saucepan, heat oil over medium heat. Add onions, carrots, jalapeños, garlic, chili powder and cumin. Saute for five to seven minutes or until the onions and carrots are soft. Add tomatoes with their juice and sugar and cook for five minutes over high heat. Stir in beans and bulgur and reduce heat to low. Simmer the chili, uncovered, for 15 minutes or until thickened. Serve with yogurt, scallions and cilantro or parsley on the side.

Ingredients:

  • 1 Tbsp vegetable oil
  • 3 onions, chopped
  • 1 carrot, chopped
  • 1 Tbsp minced jalapeño pepper (fresh or canned)
  • 2 cloves garlic, minced
  • 3-4 teaspoons chili powder
  • 1 teaspoon ground cumin
  • 1 28-oz. can and 1 14-oz. can tomatoes, chopped with their juice
  • 1 teaspoon brown sugar
  • 2 15-oz. cans red kidney beans, drained and rinsed
  • 1/3 cup fine- or medium-grain bulgur
  • ½ cup low-fat yogurt
  • 1/3 cup chopped scallions
  • ¼ cup chopped parsley or cilantro

Nutritional Data Per Serving

  • Calories: 412
  • Fat: 6 grams (13% of calories)
  • Cholesterol: 2 mg
  • Sodium: 810 mg

Vegetable Curry

This flavorful Indian-inspired dish can be served as a side dish or as a whole meal by adding a can of chickpeas and serving over a bed of rice.

Yield: 4 to 6 servings

Preparation:

Heat the olive oil and butter in a large skillet over medium heat. Add the onion and carrots and cook, stirring occasionally until tender. Add curry powder, turmeric, salt, pepper and red pepper flakes; stir well. Add the cauliflowers and potatoes to the pan, and stir to coat with spices. Add tomato sauce and water and stir well. Bring to a boil. Then, reduce heat to medium-low, cover and simmer for 20 minutes, or until the potatoes are tender. Stir occasionally. Serve with a dollop of plain yogurt.

Ingredients:

  • 1 Tbsp olive oil
  • 1 Tbsp butter
  • 1 yellow onion, diced
  • 2 whole carrots, sliced
  • 2 Tbsp curry powder
  • 1 teaspoon turmeric
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • ¼ teaspoon red pepper flakes
  • 1 head cauliflower, cut into bite sized pieces
  • 2 medium potatoes, diced
  • 1 cup tomato sauce
  • ½ cup water
  • Plain yogurt (optional)

Nutritional Data Per Serving

  • Calories: 211
  • Fat: 7 g
  • Carbohydrates: 36 g
  • Protein: 6 g
  • Sodium: 538 mg