Homemade healthy meatballs


Source unknown

1 pound lean ground beef or ground turkey breast (or mix)
2 egg whites
1 cup rolled oats
2 Tbs. dried basil
2 Tbs. dried oregano
4 cloves minced garlic
1/2 cup parmesian cheese
1 Tbs. sea salt
1 Tbs. pepper

Mix all ingredients, roll into meatballs and place on a olive oil greased baking sheet. Bake at 350 for 35 minutes.

San Francisco Seafood Stew
TOTAL TIME: 30 MIN
SERVES: 4
Fisherman's Wharf in San Francisco can be touristy, but Flay goes there to eat "literally boatloads" of its famous seafood stews (his favorite spots are Pompei's Grotto, Nick's Lighthouse and Tarantino's). Flay's version uses generous portions of fresh shrimp, littleneck clams and snapper, quickly cooked in a tasty tomato broth spiked with wine.
ingredients
2 tablespoons extra-virgin olive oil
1 large shallot, thinly sliced
2 large garlic cloves, minced
1/2 cup dry white wine
1 1/2 cups chicken stock or low-sodium broth
1 cup bottled clam juice
1 cup drained, diced tomatoes (from a 15-ounce can)
2 thyme sprigs
1 bay leaf
1/2 teaspoon hot sauce, plus more for serving
Salt and freshly ground pepper
2 dozen littleneck clams, scrubbed
3/4 pound skinless snapper fillets, cut into 2-inch pieces
1/2 pound shelled and deveined medium shrimp
2 tablespoons unsalted butter (trans free margarine)
2 tablespoons coarsely chopped flat-leaf parsley

directions
In a large soup pot, heat the olive oil. Add the shallot and garlic and cook over high heat, stirring, until softened, about 3 minutes. Add the wine and boil until reduced by half, about 3 minutes. Add the stock, clam juice, tomatoes, thyme, bay leaf and hot sauce and season with salt and pepper. Bring to a boil over high heat and cook until slightly reduced, about 10 minutes.
Add the clams, cover and cook just until most of them open, about 5 minutes. Add the snapper and shrimp, cover and simmer until they are cooked through and the remaining clams have opened, 2 to 3 minutes. Using a slotted spoon, transfer the seafood to 4 bowls. Add the butter and parsley and cook over moderate heat for 1 minute, swirling the pan. Spoon the broth over the seafood and serve.

Bobby Flay

Scallop Stir- Fry with Oriental Vegetables
SERVES: 4

1 1/2 cups plain nonfat yogurt
1/2 cup low-sodium chicken broth
2 tablespoons cornstarch
1 tablespoon reduced-sodium soy sauce
2 teaspoons dry sherry
1/4 teaspoon freshly ground black pepper
1 tablespoon plus 1 teaspoon sesame oil
4 cloves garlic, minced
2 teaspoons minced fresh ginger
1 cup drained canned sliced bamboo shoots
1 cup sliced red bell pepper
1 cup sliced mushrooms
1 cup thinly sliced scallions
1 cup cooked snow peas
20 ounces scallops, cut into
quarters if large
8 ounces drained canned sliced water chestnuts

1. In a small bowl, blend yogurt, broth, cornstarch, soy sauce, sherry, and black pepper.

2 .In a large nonstick skillet over high heat, warm the oil until hot but not smoking. Add the garlic and ginger, and stir-fry for 15 seconds, being careful not to burn the garlic. Add the bamboo shoots, bell pepper, mushrooms, scallions, and snow peas, and stir fry for 3 to 4 minutes.

3. Add the scallops and the yogurt mixture, and stir-fry until the scallops turn opaque and the mixture thickens slightly, 3 to 4 minutes.

4. Remove from the heat and stir in the water chestnuts.

One Generous l-1/2 cup serving equals 314 Calories, 33 g Protein, 6 g Fat, 31 g. Carbohydrate, 48 mg Cholesterol, 461 mg Sodium
Check out more diabetic recipes at Healthy Eatin' Recipes 2003 +
www.recipecircue.com/recipes/Phyllis_aka...

From the South Beach Cookbook Phase 2 & 3
Turkey Meat Loaf

1 (6 ounce) can no-salt-added tomato paste
1/2 cup dry red wine
1/2 cup water
1 clove garlic, minced
1/2 teaspoon dried basil leaves
1/4 teaspoon dried oregano leaves
1/4 teaspoon salt
16 ounces ground turkey breast
1 cup old-fashioned oatmeal
1/4 cup liquid egg substitute
1/2 cup shredded zucchini

Preheat the oven to 350 degrees F. Combine the tomato paste, wine, water, garlic, basil, oregano, and salt in a small saucepan. Bring to a boil, then reduce the heat to low. Simmer, uncovered, for 15 minutes. Set aside.

Combine the turkey, oatmeal, egg substitute, zucchini, and 1/2 cup of the tomato mixture in a large bowl. Mix well. Shape into a loaf and place into an ungreased 8" x 4" loaf pan. Bake for 45 minutes. Discard any drippings. Pour 1/2 cup of the remaining tomato mixture over the top of the loaf. Bake for an additional 15 minutes.

******All hyperlinked to here...phew!

Moroccan Chicken With Eggplant Garbanzo Ragout
Phase 1

Serves 2


Don't be scared off by the number of ingredients in this dish; it all comes together quickly for a hearty yet slightly exotic meal. Remember to save some of the liquid drained from the beans for your sauce.

Ingredients
1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
1 teaspoon sherry vinegar
2 teaspoons ground cumin
1 teaspoon ground coriander
1/2 teaspoon ground cinnamon
Salt and pepper
2 (6-ounce) boneless, skinless chicken breasts
1 medium (about 8 ounces) eggplant, unpeeled, cut into 3/4-inch cubes
1/2 medium onion, chopped
1 cup garbanzo beans and 1/4 cup liquid drained from can
8 ounces cherry tomatoes, halved
2 teaspoons fresh lemon juice
Chopped fresh parsley, for garnish

Instructions
1. Combine a teaspoon of the oil with the vinegar, cumin, coriander, cinnamon, salt, and pepper in a glass dish. Add chicken breasts; turn to coat. Cover with plastic wrap; refrigerate for up to 6 hours.

2. Heat remaining tablespoon of oil in large nonstick skillet over medium heat. Add chicken and cook, 4 minutes per side, or until cooked through. Using tongs, transfer chicken to platter; tent with foil to keep warm. In same skillet, cook eggplant and onion 8 minutes, until soft and slightly browned, stirring often. Stir in garbanzo beans with liquid, tomatoes, and lemon juice. Cook 3 minutes, smashing the tomatoes with a wooden spoon and stirring to blend flavors and warm through. Transfer to platter with chicken; garnish with parsley.

Nutritional Information:
450 calories
40 g protein
42 g carbohydrate
7 g fiber
15 g total fat
2 g saturated fat
74 mg cholesterol
642 mg sodium

From the SB daily dish

Got the last one too *****

From the gi diet book

Chicken Curry

2 servings

vegetable oil cooking spray(preferably canola or olive oil)
1 medium onion sliced
1-2 Tbs. curry powder, or more to taste
1 cup sliced carrots
1 cup chopped celery
1/2 uncooked basmati rice
1 medium apple chopped
1/4 cup raisins(leave out for SB)
4 oz cooked skinless, boneles chicken breast or turkey breast

Spray oil in nonstick skillet, then place it over medium heat.

Add the onion and curry powder, stir to coat the onion with curry, then sauté for 1 minute.

Add the carrots and celery , stir to mix, then sauté for one minute.

Add the rice , apple , raisins and 1 cup of water and stir to mix. Cover the skillet and let the curry simmer until all the liquid is absored.

Add the cooked chicken and stir to mix. Keep over heat until the chicken is heated all the way through.

Page 214 of the October 2004 issue of Cooking Light. Absolutely TERRIFIC. Did these outside on the grill instead of a grill pan indoors.


2 cups fat-free buttermilk
2 tablespoons kosher salt
2 tablespoons sugar(splenda)
1 tablespoon grated lemon rind
1 teaspoon chopped fresh rosemary
1 teaspoon chopped fresh sage
4 (6-ounce) bone-in center-cut pork chops (about 1/2 inch thick)
2 teaspoons freshly ground black pepper
Cooking spray

Combine first 6 ingredients in a large zip-top plastic bag; shake well to dissolve salt and sugar. Add pork; seal and refrigerate overnight, turning bag occasionally. Remove pork from bag; discard brine. Pat pork dry with a paper towel. Sprinkle pork with pepper.

Heat a large nonstick grill pan over medium-high heat. Coat the pan with cooking spray. Add pork; cook 3 1/2 minutes on each side or until desired degree of doneness.


Yield: 4 servings (serving size: 1 chop)

NUTRITION PER SERVING
CALORIES 183 (35% from fat); FAT 7.2g (sat 2.5g, mono 3.2g, poly 0.6g); PROTEIN 26g; CARB 2g; FIBER 0.3g; CHOL 69mg; IRON 0.8mg; SODIUM 345mg; CALC 43mg;

Bruce Aidells
Cooking Light, OCTOBER 2004

* Exported from MasterCook *

Buttermilk Grilled Chicken all phases

Recipe By :LHJ online
Serving Size : 8 Preparation Time :0:00
Categories : Chicken For the Grill
Main Dish

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/2 cups buttermilk
4 teaspoons grated fresh ginger
4 teaspoons minced garlic
2 teaspoons cumin
2 teaspoons salt
1/2 teaspoon ground red pepper
2 chickens (3 to 3 1/2 lbs. each), cut up
Lemon wedges, for garnish

Combine buttermilk, ginger, garlic, cumin, salt and red pepper in a bowl. Mix well. Place chicken in a 1-gallon resealable plastic bag. Add marinade, seal bag and marinate in the refrigerator overnight.

Remove chicken from refrigerator 1 hour before grilling. Heat grill. Remove chicken from marinade; grill, turning occasionally, until cooked through, 30 to 45 minutes. Serve with lemon wedges, if desired.

Makes 8 servings. Perserving: Calories 405, Total Fat 23 g, Saturated Fat 6 g, Cholesterol 144 mg, Sodium 501 mg, Carbohydrates 2 g, Protein 45 g,

Source:
"posted by Terrytx"

NOTES : I trimmed all the excess fat and only left a small amount of skin on the chicken. Used ground chipotle instead of cayenne.

* Exported from MasterCook *

Picnic Oven-Fried Chicken
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Chicken Low-Fat
Main Dish

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup buttermilk
1 tablespoon Dijon mustard
2 cloves garlic, minced
1 teaspoon hot sauce, such as Tabasco
2 1/2 pounds chicken legs, skin removed, fat trimmed -- (2 1/2 to 3 lbs.)
1/2 cup whole-wheat flour
2 tablespoons sesame seeds
1 1/2 teaspoons paprika
1 teaspoon dried thyme leaves
1 tablespoon baking powder
1/8 teaspoon salt, or to taste
freshly ground black pepper to taste
olive oil cooking spray

Whisk buttermilk, mustard, garlic, and hot sauce in a shallow glass dish until well blended. Add chicken and turn to coat. Cover and let marinate in the refrigerator for at least 1/2 hour or for up to 8 hours.

Preheat the oven to 425 degrees. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.

Whisk flour, sesame seeds, paprika, thyme, baking powder, salt and pepper in a small bowl. Place the flour mixture in a paper bag or large sealable plastic bag. Shaking off excess marinade, place one or two pieces of chicken at a time in the bag and shake to coat. Shake off excess flour and place chicken on the perpared rack. (Discard any left over flour mixture and marinade.) Spray chicken pieces with cooking spray.

Bake the chicken until golden brown and no longer pink in the center, 40 to 50 minutes. An instant-read thermometer should register 180 degrees.

per serving: 227 cal, 7g fat, 130mg chol, 5g carb, 34g pro, 1 g fiber, 262mg sod.

Source:
"Eating Well-summer/03"

Warm Quinoa Salad with Edamame and Tarragon (Adapted from Eating Well)

1 cup dry quinoa
2 cups vegetable broth
2 cups frozen shelled edamame, thawed
1 tablespoon grated lemon zest
2 tablespoons fresh lemon juice
2 tablespoons extra-virgin olive oil
2 tablespoons chopped fresh tarragon
1/2 teaspoon salt
1/2 cup chopped roasted red peppers
1/4 cup chopped walnuts, toasted

In a large skillet, toast quinoa over medium heat, stirring often, until the grains turn a light golden and they begin to crackel - about 5 to 10 minutes. Place quinoa in a sieve and rinse thoroughly - drain well.

In a medium saucepan, bring broth to a boil. Stir in quinoa and bring back to boil. Cover, reduce heat and simmer for 8 minutes. Add the edamame into the pot, without stirring, and re-cover - continue to cook until the edamame and quinoa are tender, about 8 minutes longer. Drain away any excess liquid if necessary.

In a large bowl, whisk together lemon zest, juice, oil, tarragon and salt. Stir in chopped peppers and the quinoa mixture - toss to combine. Serve each portion with an equal amount of the toasted walnuts on top.

Makes 4 servings.

White Beans, Tomatoes, and Escarole

1 pound dried navy or Great Northern beans, soaked in enough cold water to cover them by 2 inches overnight and drained
2 cups finely chopped onion
1-1/2 tablespoons minced garlic
1 teaspoon dried sage, crumbled
3/4 teaspoon dried rosemary, crumbled
1/2 teaspoon dried thyme, crumbled
1/4 teaspoon dried hot red pepper flakes, or to taste
1/4 cup olive oil 9I would use less)Chari
12 cups packed coarsely shredded escarole
1/2 cup dry white wine
1 28-ounce can Italian tomatoes, drained, reserving the juice, and chopped
1/2 cup minced fresh parsley leaves (preferably flat-leafed)
Freshly grated Parmesan to taste

In a kettle combine the beans with enough cold water to cover them by 2-inches and simmer them, covered, for 1 to 1-1/2 hours, or until they are tender. Drain the beans in a colander set over a bowl and reserve the cooking liquid.

In a large deep skillet cook the onion, the garlic, the sage, the rosemary, the thyme, the red pepper flakes, and salt and pepper to taste in the oil over moderately low heat, stirring, until the onion is softened, add the escarole in 2 batches, and cook each batch, stirring, for 2 minutes, or until the escarole is wilted. Add the wine and simmer the mixture for 3 minutes.

In a blender or food processor purée 1-1/2 cups of the cooked beans with 2 cups of the reserved cooking liquid and add to the skillet with the remaining beans, the tomatoes with the reserved juice, and salt and pepper to taste. Simmer the sauce, uncovered, stirring occasionally, for 10 minutes, or until it is thickened slightly, and stir in the parsley.

[posted by tessymits-SB-diet-plan]

Bulgur Risotto with Roasted Garlic and Butternut Squash


Slightly chewy bulgur contrasts beautifully with the tender roasted squash and garlic.


3 cups (3/4-inch) cubed peeled butternut squash (about 1 1/4 pounds)
8 garlic cloves, unpeeled
4 teaspoons olive oil, divided
5 cups water
1 teaspoon salt
1 1/2 cups uncooked bulgur
1/2 cup dry white wine
1 tablespoon chopped fresh parsley
1 teaspoon chopped fresh sage
3/4 cup (3 ounces) grated Parmigiano-Reggiano cheese

Preheat oven to 400°.
Combine squash and garlic in a shallow roasting pan. Drizzle with 2 teaspoons oil, tossing gently to coat. Bake at 400° for 20 minutes or until squash is tender, stirring once. Let cool 10 minutes. Peel garlic; chop. Discard skins.

Combine water and salt in a medium saucepan, and bring to a simmer (do not boil). Keep warm over low heat.

Heat 2 teaspoons oil in a medium sauté pan over medium heat. Add bulgur; cook 2 minutes, stirring constantly. Add wine; cook 2 minutes or until liquid is nearly absorbed, stirring constantly. Add warm salted water, 1/2 cup at a time, stirring frequently until each portion of warm salted water is absorbed before adding the next (about 27 minutes total). Stir in squash and garlic; cook 3 minutes or until thoroughly heated. Remove from heat; stir in parsley and sage. Sprinkle each serving with cheese.

Yield: 6 servings (serving size: 1 cup risotto and 2 tablespoons cheese)

CALORIES 243 (24% from fat); FAT 6.6g (sat 2.4g,mono 3.2g,poly 0.6g); PROTEIN 9.5g; CHOLESTEROL 8mg; CALCIUM 198mg; SODIUM 590mg; FIBER 8.9g; IRON 1.7mg; CARBOHYDRATE 36.7g

Cooking Light, MARCH 2005

Black Bean And Pepper Salad, With Cumin And Mint Vinaigrette (Deborah Madison, The Greens Cookbook)

1 1/4 cups dried black beans
1 bay leaf
1/2 teas. dried thyme
1/2 teas. dried oregano
1/2 onion finely chopped
1 teaspoon salt
Vinaigrette with cumin and mint**recipe follows
1/2 cup each red, yellow and green bell peppers, seeded and diced into small squares
1 small red onion, cut into small squares
1 stalk of celery, cut into small squares

Sprigs of cilantro for garnish.

Sort through beans for any stones or chaff. Cover with water and soak overnight. The next day drain the beans and cover with water generously, add the finely chopped onion, herbs and bay leaf. Bring beans to a boil, add salt, lower heat, cover and cook gently until they are done--about one hour. Do not over cook or let them lose their shape. Drain the beans.

Prepare the vinaigrette and add it to the cooked beans while they are still warm, along with the peppers, red onion and celery. Fold everything all together and correct for seasoning, add more salt and pepper and some minced hot chilies and cilantro if you like a spicier flavor. Serve warm or at room temperature.

**Vinaigrette with Cumin and Mint

1 Tablespoons lemon or orange juice
1 teaspoon grated lemon or orange peel
1 Tablespoon Sherry vinegar
1/2 teaspoon salt
1 clove garlic, finely minced
1/2 teaspoon cumin seeds
1/2 teaspoon coriander seeds
1/4 teaspoon paprika
5 to 6 Tablespoons olive oil
1 Tablespoon mint leaves chopped
1 Tablespoon cilantro leaves chopped
1 jalapeno pepper, seeded and finely chopped (optional)

Combine juice, peel, garlic, vinegar, and salt in a bowl. Bruise the cumin and coriander seeds by smashing them in a mortar, or grind them in a spic mill. Add them along with the paprika into the bowl and whisk in the oil. Taste and adjust flavors of acid or oil, then add the fresh herbs and jalapeno, if using it.

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