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| SAMPLE MENU 1 |
SAMPLE MENU 2 |
Breakfast:
Apple Cinnamon Oat Bran Muffins
Nonfat Yogurt
Fresh Berries
Brewed Tea |
Lunch:
Dinner:
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Breakfast:
Lunch:
Dinner:
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MORE RECIPES
ZUCCHINI AND CHEESE QUESADILLAS
These cheesy Mexican restaurant favorites are easy to make at home, even without a griddle. You can bake them in a hot oven or grill them over charcoal or gas outdoors. If you're just making one for yourself, you can toast it in a nonstick skillet sprayed lightly with nonstick spray, cooking it on both sides over moderate heat until the cheese melts. SERVES 6
3 small zucchini
3/8 teaspoon kosher salt
12 nonfat flour tortillas
1 1/2 cups grated nonfat mozzarella cheese
3 tablespoons minced red onion
2 tablespoons canned diced mild chiles
1 tablespoon minced cilantro
Trim ends from zucchini and grate in a food processor or on the coarse side of a hand grater. Put grated zucchini in a sieve or colander and toss with salt to wilt slightly. Let drain 5 minutes, then squeeze dry.
Preheat oven to 500 degrees F. or prepare a medium-hot charcoal fire. Spray 1 or 2 large baking sheets lightly with nonstick spray. Lay 6 tortillas flat on the baking sheet(s). Spread each tortilla evenly with 1/4 cup zucchini, 1/4 cup cheese, 1 1/2 teaspoons onion, 1 teaspoon diced chiles, and 1/2 teaspoon cilantro. Top each with one of the remaining tortillas, pressing down gently to form a sandwich. Oven method: Bake quesadillas until cheese is melted and tortillas begin to brown, 5 to 7 minutes.
Grill method: Grill quesadillas carefully over indirect heat (not directly over coals), turning once or twice, until cheese has melted and tortillas begin to brown, 3 to 4 minutes. With a large spatula, transfer quesadillas to a cutting board. Using a pizza wheel or large knife, cut each quesadilla into quarters and serve immediately.
Serving Size: 1 quesadilla
Calories: 138
Fat 0.1 g
Cholesterol: 4.4 mg
Carbohydrates: 23.3 mg
BR>Protein: 3.2 g
Sodium: 550 mg
TIP: Create your own quesadilla variations by adding such ingredients as cooked black beans or nonfat refried beans; roasted red peppers; chopped tomato; or fresh corn.
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RIGATONI WITH TOMATO-MUSHROOM SAUCE
As satisfying as any Italian meat sauce for pasta, this chunky blend of tomatoes, mushrooms, and soy burgers is suitable for any pasta shape you like. Try it with penne, linguine, or farfalle (butterflies). If you can find fresh shitake mushrooms, use them in place of half the regular mushrooms. This recipe makes a generous amount of sauce. You can use it all on a pound of pasta, or reserve some and enjoy it the next day over some steamed brown rice. SERVES 4
Tomato-Mushroom Sauce:
6 (2.5-ounce) patties Boca Burger "No Fat Original" or other texturized soy protein
1 cup canned diced tomato
1-1/2 cups canned tomato sauce
3 cups sliced fresh mushrooms
1/2 cup diced Roasted Onions
1 garlic clove, minced
1/2 teaspoon dried oregano
1 pound dried rigatoni or penne pasta
Cook Boca Burgers according to package directions. Chop into 1/2-inch dice.
In a large saucepan, combine chopped Boca Burger, diced tomato, tomato sauce, mushrooms, roasted onions, garlic and oregano. Bring to a simmer, cover and adjust heat to maintain a simmer. Cook stirring occasionally, until sauce is thick and tasty, about 15 minutes.
Stir in basil; season to taste with salt and pepper. Keep warm. Bring a large pot of salted water to a boil over high heat. Add pasta and cook according to package directions until al dente. Drain and transfer to a large warm bowl. Add sauce, using as much as you like, and toss to coat. Serve immediately on a warm plate.
Serving Size: 2 cups pasta, 2 cups sauce
Calories: 630
Fat 2.75 g
Cholesterol: 0 mg
Carbohydrates: 115.0 mg
Protein: 37.3 g
Sodium: 340.0 mg (with no salt added)
TIP: Omit the Boca Burgers to make a lighter tomato-mushroom sauce. Or place the Boca Burgers with 1 cup chopped zucchini or 1 cup chopped green peppers.
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APPLE-RAISIN STRUDEL
Phyllo dough makes a crisp, flaky strudel crust even without the considerable quantity of butter that most recipes call for. You should serve this strudel while hot, however, as it loses crispness as it cools. Candied ginger adds a seductive spicy note to the filling, but you can omit it. Add a dash of cinnamon instead. MAKES 1 TWELVE-INCH STRUDEL
1 tablespoon of raisins
1/2 cup hot water
4 apples, preferably Rome Beauty or Golden Delicious
1 tablespoon plus 1 teaspoon sugar
1 tablespoon cornstarch
1 tablespoon plus 1 teaspoon minced candied ginger or dash of cinnamon
1 teaspoon vanilla extract
3 (14 by 18-inch) phyllo dough
1 teaspoon liquid egg substitute
Preheat oven to 375 degrees F. Put raisins in a small bowl and cover with 1/2 cup hot water. Let soften 20 minutes, then drain. Peel, quarter, core and dice the apples into small pieces. In a large bowl, stir together 1 tablespoon sugar and the cornstarch. Add the apples, ginger, and vanilla. Stir in raisins.
On a large work surface, stack the phyllo sheets one on top of the other, with the longest side nearer to you Leaving a two-inch border along the bottom and a 1-inch border along the sides, spoon the apple filling onto the bottom third of the phyllo in a long 2-inch wide cylinder. Starting from the bottom edge, roll the phyllo up and over the filling to make a long fat rope. Squeeze the short sides shut with your fingers. In a small bowl, whisk together the liquid egg substitute and remaining 1 teaspoon sugar. Brush over phyllo. Carefully transfer the "rope" to a baking sheet, either nonstick or lightly sprayed with nonstick spray. Bake until golden brown, about 30 minutes. Slice and serve immediately.
Serving Size: 1/4 of the strudel
Calories: 143
Fat 0.7 g
Cholesterol: 0 mg
Carbohydrates: 54.5 mg
Protein: 3.5 g
Sodium: 76.0 mg
TIP: Look for phyllo in the supermarket freezer case. Be sure to read the label to find phyllo that has less than 0.5 gram of fat per ounce. Athens pastries and Frozen Foods makes a phyllo that meets this standard. Thaw it in the refrigerator.
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SPICY ARKANSAS CHILI
What makes this an Arkansas Chili? Chef Martin Mongiello, it creator, says it needs to be made with bottled Arkansas spring water, but you'll probably find that's not strictly necessary. He also suggests serving it with Arkansas-ground basmati rice, the aromatic long-grain rice that's prized in India. But even chef Mongiello would probably agree that his hearty chili will taste just fine with whatever rice you have on hand. SERVES 4
10 (2.5 ounce) Boca Burger " No Fat Original" patties
1 cup diced onion
cup diced green bell pepper
1 garlic clove
2 tablespoons chili powder
1 tablespoon ground cumin pepper
1 cup canned ground tomatoes, or diced tomatoes, diced finer by hand 1/4 cup tomato salsa (no fat added)
Salt
Cook Boca Burgers according to package directions. Chop coarsely. In a non-stick pot, combine onion, bell pepper, garlic, and chili powder, and cumin. Add 1/4 cup water, bring to a simmer until vegetables a re soft and water evaporates, about 5 minutes. Add tomatoes, salsa, Boca Burgers, and 2 cups of water. Bring to a simmer, cover, and adjust heat to maintain a slow simmer. Cook until chili is thick and flavorful, about 20 minutes. Season to taste with salt.
Serving Size: 2 cups
Calories: 247
Fat: 0.3 g
Cholesterol: 0 mg
Carbohydrates: 30.6 mg
Protein: 31.3 g
Sodium: 534.7 mg (with no salt added)
TIP: This tasty chili could accommodate the seasonings and ingredients you like best. Add a minced jalapeno chile if you like, or some dried oregano, frozen corn, or pinto beans. Use vegetable broth in place of water for an even more flavorful chili. Make a double batch and enjoy the leftover as "sloppy Joes" in a bun the next day.
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PENNE PASTA WITH WHITE BEAN AND SUN-DRIED TOMATO SAUCE
If you cannot find penne, use another short, stubby pasta such as rigatoni, fusilli (spirals), or large elbow macaroni. This hearty sauce, thinned with vegetable broth, would make an excellent bean soup. SERVES 4
1 cup sliced onions
1 teaspoon minced garlic
1 cup Vegetable Broth, or more if needed, homemade or store-bought
2 (15-ounce cans white cannelini beans, or 3 cups homecooked canellini, beans with 1 1/2 cups liquid
1 cup sun-dried tomatoes not oil-packed, quartered
1 teaspoon dried thyme, or 2 teaspoons minced fresh thyme
1 teaspoon dried basil, or 1 tablespoon fresh basil in chiffonade
Salt and pepper
1 pound whole wheat penne pasta
2 tablespoons chopped parsley
Combine onions, garlic, and 1/4 cup broth in a large pot. Simmer over moderately high heat until onions are soft, about 5 minutes. Stir in beans with their liquid, sun-dried tomatoes, thyme, basil, and remaining 1/4 cup of broth. Bring to a simmer and cook, uncovered, over moderate heat, stirring often until flavors are well blended, 15-20 minutes. Thin, if desired, with additional vegetable broth. Season to taste with salt and pepper. Keep warm. Bring a large pot of salted water to a boil over high heat. Add pasta and broth until al dente, about 12 minutes, Drain and transfer to a warm bowl. Add sauce and toss to coat. Serve on warm plates, topping each portion with 1/2 tablespoon chopped parsley.
Serving Size: 2 cups pasta, 1 cup sauce
Calories: 454
Fat: 1.7 g
Cholesterol: 0 mg
Carbohydrates: 88.5 mg
Protein: 22.0 g
Sodium: 312.0 mg (with no salt added)
TIP: Buy dried herbs and spices in small quantities, as they quickly lose intensity upon exposure to air. Keep them in airtight containers in a cool, dark place (not next to or over the stove) and replace them when they have lost their punch.
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WHITE AND WILD RICE SALAD WITH BABY ARTICHOKE HEARTS
Pack this pretty rice salad on your next picnic. It travels easily, and making it several hours ahead doesn't harm it at all. SERVES 4
1 (9-ounce) package frozen artichoke hearts, thawed
1 (4.3-0unce) package of long-grain and wild rice mix
Salt to taste, plus 1/2 teaspoon
1/4 cup diced roasted red pepper
1 1/2 teaspoons minced fresh tarragon
1/4 cup bottled nonfat Italian salad dressing
Pepper
Slice the artichoke hearts lengthwise into pieces about 1/2 inch wide. In a medium saucepan, combine artichokes, rice mix (omit the seasoning packet and butter or margarine called for on the box), salt and 1 2/3 cups water. Bring to a boil over high heat, stir with a fork, then cover, reduce heat to the lowest setting, and cook until the water is absorbed and the rice is tender, about 30 minutes. Transfer to a bowl and let cool to room temperature, fluffing the rice occasionally with a fork.
Add red pepper, tarragon, and dressing and stir with a fork to blend. Season to taste with salt and pepper.
Serving Size: 1 3/4 cups
Calories: 278
Fat: 0.8 g
Cholesterol: 0 mg
Carbohydrates: 60.0 mg
Protein: 8.0 g
Sodium: 598.0 mg (with no salt added)
TIP: Some of the popular packaged rice blends contain a separate seasoning packet that contributes to a hefty amount of sodium to the finished dish. It's better to discard the seasoning packet and season the rice with favorite fresh or dried herbs.
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WARM APPLE CRISP
Crunchy on top, soft and bubbly underneath, a fruit crisp is one of those old-fashioned American desserts that everyone loves. Fortunately, you don't need to make a pleasingly textured topping, as this recipe shows. MAKES ONE 9-INCH ROUND
6 apples, preferably Rome Beauty or Golden Delicious
2 tablespoon apple juice concentrate
1 tablespoon plus teaspoons sugar
1 tablespoon cornstarch
2 teaspoons lemon juice
1/2 teaspoon cinnamon
Crisp Topping:
2/3 cup rolled oats
1/3 cup Grape-Nuts cereal
1 tablespoon peach jam
Preheat oven to 375 degrees F. Peel, core, quarter the apples. Cut them into 1/2-inch pieces. In a large saucepan, combine apples, apple juice concentrate, sugar, cornstarch, lemon juice, cinnamon, and 2 cups water. Bring to a simmer over moderate heat, adjust heat to maintain a simmer and cook 15 minutes. The syrup should thicken slightly and fall below the level of the apples. Make crisp topping: Combine oats (set aside 1 tablespoon), Grape-Nuts, and jam in a food processor and process until jam is evenly distributed and mixture has a streusel-like feel. Transfer to a bowl and stir in the reversed 1 tablespoon rolled oats. Transfer the apples to a 9-inch pie pan. Spread the crisp topping evenly over the apples, pressing it lightly into place. Bake until apples are bubbly and topping is lightly browned, about 25 minutes.
Serving Size: 1/6 of the crisp
Calories: 198
Fat: 1.7g
Cholesterol: 0 mg
Carbohydrates: 44.5 mg
Protein: 3.8 g
Sodium: 34.8 mg
TIP: Other fruits make delicious crisps. In season, try peaches, nectarines, plums, berries, strawberries/rhubarb, apricots, or peaches mixed with berries.
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