Oven-Roasted Vegetables
- 1 med zucchini, cut into bite-size pieces
- 1 med summer squash, cut into bite-size pieces
- 1 med red bell pepper, cut into bite-size pieces
- 1 med yellow bell pepper, cut into bite-size pieces
- 1 lb fresh asparagus, cut into bite-size pieces
- 1 red onion, chopped
- 3 Tbsp extra virgin olive oil
- 1 tsp salt
- ½ tsp black pepper
1. Preheat the oven to 450°F. Place the zucchini, squash, bell peppers, asparagus, and onion in a large roasting pan, and toss with the oil, salt, and black pepper. Spread in a single layer.
2. Roast for 30 minutes, stirring occasionally, until the vegetables are lightly browned and tender.
Makes 4 servings
Per Serving: 170 cal, 5 g pro, 15 g carb, 11 g fat, 2 g sat. fat, 0 mg chol, 5 g fiber, 586 mg sodium
Lemon Peel Ricotta Cream
- ½ c part-skim ricotta cheese
- ¼ tsp grated lemon peel
- ¼ tsp vanilla extract
- 1 pkg sugar substitute
Mix together the ricotta, lemon peel, vanilla extract, and sugar substitute. Serve chilled.
Makes 1 serving
Per Serving: 178 cal, 14 g pro, 7 g carb, 10 g fat, 6 g sat.
Phase 2 Recipes
Lemon Couscous Chicken
- 1¼ c water
- 1 Tbsp extra virgin olive oil
- 2 c broccoli florets
- 1 pkg Near East Roasted Garlic & Olive Oil Couscous mix
- 1½ c chopped cooked chicken
- Juice of 1 lemon (about 3 Tbsp)
- ¼ tsp lemon peel
1. In a large skillet, bring the water, oil, broccoli, and contents of the spice sack from the couscous mix to a boil. Stir in the couscous, chicken, lemon juice, and lemon peel.
2. Remove from the heat. Cover, and let stand for 5 minutes. Fluff lightly with a fork. Chill well, and serve cold.
Makes 4 servings
Per Serving: 311 cal, 24 g pro, 39 g carb, 7 g fat, 1 g sat. fat, 45 mg chol, 3 g fiber, 476 mg sodium
Meat Loaf
- 1 can (6 oz) no-salt-added tomato paste
- ½ c dry red wine
- ½ c water
- 1 clove garlic, minced
- ½ tsp dried basil leaves
- ¼ tsp dried oregano
- ¼ tsp salt
- 1 lb ground turkey breast
- 1 c oatmeal
- ¼ c liquid egg substitute
- ½ c shredded zucchini
1. Preheat the oven to 350°F. Combine the tomato paste, wine, water, garlic, basil, oregano, and salt in a small saucepan. Bring to a boil, and reduce the heat to low.
2. Combine the turkey, oatmeal, egg substitute, zucchini, and ½ cup of the tomato mixture in a large bowl. Mix well. Shape into a loaf, and place in an ungreased 8" x 4" loaf pan. Bake for 45 minutes. Discard any drippings. Pour ½ cup of the remaining tomato mixture over the top of the loaf. Bake for 15 minutes longer. Remove to a serving platter. Cool for 10 minutes before slicing. Serve the remaining tomato sauce on the side.
Makes 8 servings
Per Serving: 188 cal, 12 g pro, 12 g carb, 10 g fat, 3 g sat. fat, 39 mg chol, 2 g fiber, 244 mg sodium
Phase 3 Recipes
Roast Beef Wrap
- 1¼ c reduced-fat cream cheese
- 4 flour tortillas (9"-10")
- ½ red onion, sliced
- 4 spinach leaves
- 8 oz roast beef, sliced
For each wrap, spread a small amount of the cream cheese over the surface of a tortilla. Layer the onion, spinach, and roast beef on top. Roll, and fold.
Makes 4 servings
Per Serving: 300 cal, 13 g pro, 42 g carb, 9 g fat, 3 g sat.
Apricots
- 2 oz bittersweet chocolate
- 24 dried apricots
- 1 Tbsp chopped pistachios
Microwave the chocolate on high for 2 minutes, stirring halfway through until completely melted. Dip the apricots halfway into the chocolate. Let the excess drip off. Place the apricots onto wax paper. Sprinkle the pistachios over the chocolate-covered portions, and place them in the refrigerator until the chocolate is set.
Makes 8 servings
Per Serving: 99 cal, 1 g pro, 17 g carb, 3 g fat, 2 g sat. fat, 0 mg chol, 2 g fiber, 1 mg sodium
