Red Quinoa and Broccoli Rabe Recipe Summary: | |
Preparation Time: 20 minutes | |
Number of Servings: 4 | |
Cups of Fruits and Vegetables Per Person: 1.00 | |
Ingredients:
| 1 cup quinoa |
| 2 cups low sodium vegetable broth |
| 2/3 cup chopped onion |
| 1 tsp minced garlic |
| 1 lb broccoli rabe, trimmed and chopped |
| 1/4 tsp salt |
| 1/4 tsp red pepper flakes |
Directions:
| Toast quinoa, stirring, in nonstick skillet over medium-low heat, 5 minutes. Bring broth and water to boil in medium saucepan; stir in quinoa. Reduce heat to medium-low; cover and simmer 12 to 15 minutes until liquid is absorbed and quinoa is tender. Fluff with fork and transfer to large bowl; cover and keep warm. Heat a small amount of water or broth in large nonstick skillet over medium-high heat. Add onion and garlic; cook 3 minutes. Stir in broccoli rabe, salt and red pepper. Cook until broccoli rabe is tender, 5 to 7 minutes. Stir vegetables into quinoa. Serve warm or at room temperature. |
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Kale ChipsIngredients
1/2 bag kale (6 cups)
2 tsp. olive oil
1/4 tsp. salt
1/4 tsp. garlic
Directions
1. Preheat oven to 35 degrees F.
2. Drizzle 2 tsp of olive oil over 1/2 bag of pre-shredded kale (approx. 6 cups). Mix together.
3. Cover cookie sheet with aluminum foil. Then spread kale over cookie sheet.
5. When done baking sprinkle cooked kale with salt and garlic.
6. Enjoy!!!
Low Fat Spinach and Artichoke Dip
A low fat/low calorie yet still delicious version of spinach and artichoke dip. Would make a great appetizer at any holiday party or get together!
Serves: 12
Serving Size: 1/4 cup dip
Ingredients:
Low Fat Gingerbread Men
Cut the fat not the flavor. These gingerbread men use half the butter normally used in most gingerbread cookie recipes. Applesauce helps the cookies retain their moisture and gives them a soft texture.
A low fat/low calorie yet still delicious version of spinach and artichoke dip. Would make a great appetizer at any holiday party or get together!
Serves: 12
Serving Size: 1/4 cup dip
Ingredients:
- 10- ounce package frozen,chopped spinach
- 3/4 cup reduced-fat mayonnaise
- 1/2 cup freshly grated Parmesan cheese
- 1 (14-ounce) can artichoke hearts, rinsed, drained and finely chopped
- 2 scallions, finely chopped
- 1/2 tsp kosher salt (optional)
- Baby carrots, celery sticks and red, yellow, and green pepper strips for dipping
Directions:
1. Preheat the oven to 350 degrees F.
2. Microwave the frozen spinach according to package directions. Drain all water and set aside.
3. In a medium bowl, mix together the mayonnaise and cheese. Stir in the artichoke heart, scallions, salt and spinach. Mix thoroughly.
4. Spoon the mixture into a small casserole dish and bake for 25 minutes, or until hot. Serve with raw vegetables for dipping.
Low Fat Gingerbread Men
Cut the fat not the flavor. These gingerbread men use half the butter normally used in most gingerbread cookie recipes. Applesauce helps the cookies retain their moisture and gives them a soft texture.
Ingredients
•1/4 cup butter, softened
•3/4 cup firmly packed brown sugar
•1/2 cup unsweetened applesauce
•1 egg
•1/3 cup dark molasses
•3 cups all-purpose flour
•1 tsp baking soda
•2 tsp ground ginger
•1 tsp ground cinnamon
•1/2 tsp allspice
•1/4 tsp ground cloves
Directions:
In a large mixing bowl, beat butter, sugar and applesauce until smooth. Add egg and molasses and mix well. In another large bowl, combine flour, baking soda and spices. Add to sugar and molasses mixture, stirring well. Divide dough in two; cover with plastic wrap and chill for 2 hours.
Preheat oven to 350 degrees. Roll out dough to 1/4 or 1/8-inch thickness. Cut gingerbread men with a cookie cutter. Add candies or raisins to decorate. Place 1-2 inches apart on a parchment-lined baking sheet. Bake 10-12 minutes. Add frosting or more decorations when cool. Makes 30 cookies.
Per cookie: Calories 94, Calories from Fat 16, Fat 1.8g (sat 1g), Cholesterol 11mg, Sodium 48mg, Carbohydrate 18g, Fiber 0.4g, Protein 1.5g
Holiday Pot Roast
Makes 16 servings
(Ideal slow cooker size: 6 quart)
Ingredients
1 Tbsp. olive oil
2-lb. boneless beef top round roast
2 cups apple cider
16 oz. can tomato sauce
2 small onions, chopped
3 Tbsp. white vinegar
2 tsp. salt
3/4 tsp ground ginger, or 1 Tbsp. fresh ginger root, minced
1 Tbsp. ground cinnamon
1/4 cup cornstarch
1 cup water
Directions:
1. Brown roast in olive oil on all sides in a skillet. Then place it in your slow cooker.
2. Combine cider, tomato sauce, onions, vinegar, salt, ginger, and cinnamon. Pour over roast.
3. Cook on high for 5 hours.
4. Mix cornstarch and water until smooth. Remove roast and keep warm on platter. Stir cornstarch water into juices in cooker.
5. Return roast to cooker and continue cooking for 1 hour on high, or until meat is done and gravy thickens.
Per serving: 150 calories (45 calories from fat), 5 g total fat (1.5 g saturated fat, 0g trans fat), 50mg cholesterol, 400mg sodium, 9 g total carbohydrate (less than 1g fiber, 5g sugar), 17 g protein.
•3/4 cup firmly packed brown sugar
•1/2 cup unsweetened applesauce
•1 egg
•1/3 cup dark molasses
•3 cups all-purpose flour
•1 tsp baking soda
•2 tsp ground ginger
•1 tsp ground cinnamon
•1/2 tsp allspice
•1/4 tsp ground cloves
Directions:
In a large mixing bowl, beat butter, sugar and applesauce until smooth. Add egg and molasses and mix well. In another large bowl, combine flour, baking soda and spices. Add to sugar and molasses mixture, stirring well. Divide dough in two; cover with plastic wrap and chill for 2 hours.
Preheat oven to 350 degrees. Roll out dough to 1/4 or 1/8-inch thickness. Cut gingerbread men with a cookie cutter. Add candies or raisins to decorate. Place 1-2 inches apart on a parchment-lined baking sheet. Bake 10-12 minutes. Add frosting or more decorations when cool. Makes 30 cookies.
Per cookie: Calories 94, Calories from Fat 16, Fat 1.8g (sat 1g), Cholesterol 11mg, Sodium 48mg, Carbohydrate 18g, Fiber 0.4g, Protein 1.5g
Holiday Pot Roast
Makes 16 servings
(Ideal slow cooker size: 6 quart)
Ingredients
1 Tbsp. olive oil
2-lb. boneless beef top round roast
2 cups apple cider
16 oz. can tomato sauce
2 small onions, chopped
3 Tbsp. white vinegar
2 tsp. salt
3/4 tsp ground ginger, or 1 Tbsp. fresh ginger root, minced
1 Tbsp. ground cinnamon
1/4 cup cornstarch
1 cup water
Directions:
1. Brown roast in olive oil on all sides in a skillet. Then place it in your slow cooker.
2. Combine cider, tomato sauce, onions, vinegar, salt, ginger, and cinnamon. Pour over roast.
3. Cook on high for 5 hours.
4. Mix cornstarch and water until smooth. Remove roast and keep warm on platter. Stir cornstarch water into juices in cooker.
5. Return roast to cooker and continue cooking for 1 hour on high, or until meat is done and gravy thickens.
Per serving: 150 calories (45 calories from fat), 5 g total fat (1.5 g saturated fat, 0g trans fat), 50mg cholesterol, 400mg sodium, 9 g total carbohydrate (less than 1g fiber, 5g sugar), 17 g protein.
Ingredients
1/3 cup oatmeal
1/3 cup milk
1/3 cup canned pumpkin puree
6 oz. fat-free vanilla Greek yogurt
1/2 apple or ½ banana2 teaspoons brown sugar
Cinnamon
Nutmeg
Directions
1) In a microwave safe bowl combine 1/3 cup oatmeal, 1/3 cup milk, 1 tsp brown sugar, and sprinkle of cinnamon and nutmeg to taste. Mix and microwave for 1 minute. Stir and set aside.
2) In a mixing bowl combine 1/3 cup pumpkin puree, 1 tsp of brown sugar and sprinkle of cinnamon. Mix.
3) In serving cup for bowl. Use half oatmeal mixture as the bottom layer. Then layer half of the pumpkin puree mixture, then half of the greek yogurt. Sprinkle with cinnamon and ½ of the chopped apple. Repeat layers as desired.
Nutrient Breakdown : 343 Calories, 57 grams carb, 8 grams fiber, 23 grams protein, 2 grams fat
BUTTERNUT SQUASH
Ingredients:
· 3 cups of butternut squash - chopped
· 2 Granny Smith apples
· 1 teaspoon of cinnamon
· 1/2 teaspoon of nutmeg
Directions
1) Preheat your oven to 350 degrees.
2) Cut top part of the squash from the bulb end. Then peel it with a knife or a vegetable peeler. Cut the bulb end in half and remove (and discard) all the seeds and stringy bits with a spoon. Chop the squash into one inch pieces.
3) With a vegetable peeler, peel two Granny Smith apples, removing the core with a small knife. Now slice the apple.
4) Put 1/2 of the squash into an 8 inch square baking dish. Layer one of the sliced apples on top. Add the rest of the squash. And now layer the second apple.
5) Sprinkle on 1 teaspoon of cinnamon, and 1/2 teaspoon of nutmeg.
6) Cover the dish with tin foil and bake it in the oven for about 45-55 minutes.
7) When the squash and apples are tender, remove the dish from the oven.
8) With your potato masher start mashing. Keep mashing until everything is smooth and well blended.
Serve hot and ENJOY!!!
Creamy Pumpkin Soup
Ingredients
1, 3 pound sugar pumpkin - peeled,seeded, and cut into 1-inch pieces
5 Tablespoons olive oil
4 leeks (white and light green parts only)- chopped
4 to 6 cups low sodium chicken broth
Sour cream, croutons, and paprika, for serving
Directions
1. Heat oven to 400 degrees F. On a rimmed baking sheet, toss pumpkin with 3 tablespoons of the oil, 1/2 teaspoon salt, and 1/4 teaspoon of pepper. Roast, tossing once, until tender, 20 to 25 minutes.
2. Meanwhile, heat the remaining 2 tablespoons of oil in a large saucepan over medium-high heat. Add the leeks and cook, stirring frequently, until tender, 4 to 6 minutes. Add the roasted pumpkin, 4 cups of broth and bring to a boil, reduce heat and simmer for 5 minutes.
3. In a blender, working in batches, puree the soup until smooth,adjusting the consistency with the remaining broth as necessary. Top the soup with the sour cream and croutons and sprinkle with paprika, if desired.
Ingredients
1, 3 pound sugar pumpkin - peeled,seeded, and cut into 1-inch pieces
5 Tablespoons olive oil
4 leeks (white and light green parts only)- chopped
4 to 6 cups low sodium chicken broth
Sour cream, croutons, and paprika, for serving
Directions
1. Heat oven to 400 degrees F. On a rimmed baking sheet, toss pumpkin with 3 tablespoons of the oil, 1/2 teaspoon salt, and 1/4 teaspoon of pepper. Roast, tossing once, until tender, 20 to 25 minutes.2. Meanwhile, heat the remaining 2 tablespoons of oil in a large saucepan over medium-high heat. Add the leeks and cook, stirring frequently, until tender, 4 to 6 minutes. Add the roasted pumpkin, 4 cups of broth and bring to a boil, reduce heat and simmer for 5 minutes.
3. In a blender, working in batches, puree the soup until smooth,adjusting the consistency with the remaining broth as necessary. Top the soup with the sour cream and croutons and sprinkle with paprika, if desired.Ingredients
- 1 pound fresh or frozen okra, stem ends trimmed, cut into 1/2-inch pieces
- 10 sprigs fresh cilantro, plus more leaves for garnish
- 2 tablespoons extra-virgin olive oil
- 1 red bell pepper, finely diced
- 1 medium onion, finely diced
- 3 cloves garlic, minced
- 1/2 teaspoon ground ginger
- 1/2 teaspoon freshly ground pepper
- 3 plum tomatoes, diced, or 1 cup drained canned diced tomatoes
- 1/2 cup vegetable broth, or reduced-sodium chicken broth
- 3/4 teaspoon ground cumin
- 2 15-ounce can chickpeas, rinsed
- 3/4 teaspoon salt
- hot sauce to taste
Preparation
- Place a large bowl of ice water next to the stove. Bring a large saucepan of water to a boil. Add okra and cook for 2 minutes. Transfer the okra with a slotted spoon to the ice water. Drain.
- Tie cilantro sprigs together with kitchen string.
- Heat oil in a large saucepan over medium-high heat. Add bell pepper. Cook, stirring, until soft, 2 to 5 minutes. Transfer to a bowl with a slotted spoon.
- Add onion, garlic, ginger and pepper to the pan. Cook, stirring, until the onion is soft, 3 to 6 minutes. Mix in tomatoes, broth, cumin, the okra, cilantro sprigs and half the bell pepper. Reduce heat to medium; partially cover. Cook, stirring occasionally, until the okra is soft, 10 to 15 minutes. Stir in chickpeas and salt; cook for 4 minutes. Remove from the heat; discard the cilantro sprigs. Stir in hot sauce. Serve sprinkled with the remaining bell pepper and cilantro leaves, if desired.
To add in more fiber I suggest serving this dish with brown rice. Brown rice is also a great source of carbohydrate and protein and is gluten free!
Here is the final product!
Overall this recipe is both nutritious, and delicious! One serving (about a 1 and 1/2 cups) plus 2/3 cup of brown rice contains about 300 calories, 13 grams of protein, 7 grams of fat, 10 grams of fiber, and 450mg sodium.
