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Recipes
With so many types of dieters out there we thought it would be a great idea to compile a list of recipes broken down by category to help you find what your looking for...
Take a look below to find the category that fits your needs.
Low Carb
Pistachio-Crusted Tuna Steaks
Makes 4 servings
ACTIVE TIME: 30 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy
1 tablespoon thinly sliced shallot
1 bay leaf
1/2 cup white wine
3 tablespoons reduced-fat sour cream
2 teaspoons lemon juice
2 teaspoons chopped fresh dill, divided
1 teaspoon whole-grain mustard
1/2 teaspoon salt, divided
1/4 cup coarse dry breadcrumbs, preferably whole-wheat (see Note)
1/4 cup shelled pistachios
4 4-ounce tuna steaks, 1-1 1/4 inches thick
1 teaspoon extra-virgin olive oil
1. Place shallot, bay leaf and wine in a small saucepan and bring to a boil. Reduce until the wine is almost evaporated, about 5 minutes. Remove from the heat, discard bay leaf and transfer to a small bowl. Add sour cream, lemon juice, 1 teaspoon dill, mustard and 1/4 teaspoon salt; stir to combine.
2. Put breadcrumbs, pistachios, the remaining 1 teaspoon dill and 1/4 teaspoon salt in a blender or food processor. Process until finely ground. Transfer to a shallow bowl. Dredge both sides of the tuna in the pistachio mixture.
3. Heat oil in a large nonstick skillet over medium heat. Add the tuna and cook until browned, adjusting the heat as necessary to prevent burning, 4 to 5 minutes per side for medium-rare. Serve with the lemon-dill sauce.
NUTRITION INFORMATION: Per serving: 241 calories; 7 g fat (2 g sat, 3 g mono); 55 mg cholesterol; 8 g carbohydrate; 29 g protein; 1 g fiber; 402 mg sodium.
TIP: Note: We like Ian’s brand of coarse dry whole-wheat breadcrumbs, labeled “Panko breadcrumbs.” Find them in the natural-foods section of large supermarkets. Or, make your own breadcrumbs: Trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. One slice makes about 1/3 cup. Spread the breadcrumbs on a baking sheet and bake at 250°F until dry and crispy, about 15 minutes.
Recipe from www.eatingwell.com
Salmon Pinwheels
Makes 4 servings
ACTIVE TIME: 15 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy
1/2 cup coarse dry breadcrumbs, preferably whole-wheat (see Tip)
1 tablespoon extra-virgin olive oil
1 tablespoon whole-grain mustard
1 tablespoon chopped shallot
1 tablespoon lemon juice
1 teaspoon chopped rinsed capers
1 teaspoon chopped fresh thyme or 1/2 teaspoon dried
1 1/4 pounds center-cut salmon fillet, skinned and cut lengthwise into 4 strips
4 teaspoons low-fat mayonnaise
1. Preheat oven to 400°F. Coat a 9-by-13-inch baking dish with cooking spray.
2. Mix breadcrumbs, oil, mustard, shallot, lemon juice, capers and thyme in a small bowl until combined.
3. Working with one at a time, spread 1 teaspoon mayonnaise on a salmon strip. Spread about 3 tablespoons of the breadcrumb mixture over the mayonnaise. Starting at one end, roll the salmon up tightly, tucking in any loose filling as you go. Insert a toothpick though the end to keep the pinwheel from unrolling. Place in the prepared dish. Repeat with the remaining salmon strips.
4. Bake the pinwheels until just cooked through, 15 to 20 minutes. Remove the toothpicks before serving.
NUTRITION INFORMATION: Per serving: 342 calories; 20 g fat (4 g sat, 8 g mono); 84 mg cholesterol; 9 g carbohydrate; 30 g protein; 1 g fiber; 221 mg sodium;.
TIP: Ingredient note: We like Ian’s brand of coarse dry whole-wheat breadcrumbs, labeled “Panko breadcrumbs.” Find them in the natural-foods section of large supermarkets. Or, make your own breadcrumbs: Trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. Spread the breadcrumbs on a baking sheet and bake at 250°F until dry and crispy, about 15 minutes. One slice of bread makes about 1/3 cup dry whole-wheat breadcrumbs.
Recipe from www.eatingwell.com
Moroccan Chicken Kebabs
Makes 4 servings
ACTIVE TIME: 35 minutes
TOTAL TIME: 55 minutes
EASE OF PREPARATION: Easy
1/4 cup nonfat plain yogurt
1/4 cup chopped fresh parsley, plus extra for garnish
2 tablespoons chopped fresh cilantro
2 tablespoons lemon juice
1 tablespoon extra-virgin olive oil
3 cloves garlic, minced
1 1/2 teaspoons paprika
1 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1/8 teaspoon cayenne pepper
1 pound boneless, skinless chicken breasts, trimmed of fat and cut into 1-inch pieces
2 small bell peppers (red and/or yellow), cored, seeded and cut into 1 1/2-inch pieces
1 medium zucchini, cut into 1/4-inch-thick rounds
1. Stir together yogurt, parsley, cilantro, lemon juice, oil, garlic, paprika, cumin, salt, pepper and cayenne in a medium bowl. Add chicken and toss to coat well. Cover with plastic wrap and marinate in the refrigerator for 20 minutes.
2. Meanwhile, preheat grill or broiler. Blanch bell peppers in boiling salted water for 3 minutes. Remove with a slotted spoon and refresh with cold water. Blanch zucchini for 1 minute. Drain and refresh with cold water.
3. Alternate chicken cubes, peppers and zucchini on skewers. Grill or broil the kebabs until the chicken is no longer pink in the center, 3 to 4 minutes per side. Garnish with a sprinkle of chopped parsley.
NUTRITION INFORMATION: Per serving: 201 calories; 5 g fat (1 g sat, 3 g mono); 66 mg cholesterol; 10 g carbohydrate; 29 g protein; 3 g fiber; 383 mg sodium.
TIP: When using wooden skewers, wrap the exposed parts with foil to keep them from burning. (Contrary to conventional wisdom, soaking skewers in water doesn't protect them.)
Recipe from www.eatingwell.com
Wok-Seared Chicken Tenders with Asparagus & Pistachios
Makes 4 servings, about 1 1/4 cups each
ACTIVE TIME: 25 minutes
TOTAL TIME: 25 minutes
EASE OF PREPARATION: Easy
1 tablespoon toasted sesame oil
1 1/2 pounds fresh asparagus, tough ends trimmed, cut into 1-inch pieces
1 pound chicken tenders (see Ingredient Note), cut into bite-size pieces
4 scallions, trimmed and cut into 1-inch pieces
2 tablespoons minced fresh ginger
1 tablespoon oyster-flavored sauce
1 teaspoon chile-garlic sauce
1/4 cup shelled salted pistachios, coarsely chopped
Heat oil in a wok or large skillet over high heat. Add asparagus; cook, stirring, for 2 minutes. Add chicken; cook, stirring, for 4 minutes. Stir in scallions, ginger, oyster sauce and chile-garlic sauce; cook, stirring, until the chicken is juicy and just cooked through, 1 to 2 minutes more. Stir in pistachios and serve immediately.
NUTRITION INFORMATION: Per serving: 208 calories; 8 g fat (1 g sat, 3 g mono); 67 mg cholesterol; 7 g carbohydrate; 30 g protein; 3 g fiber; 175 mg sodium; 326 mg potassium.
Recipe from www.eatingwell.com
Grilled Filet Mignon with Vegetable Kebabs
Makes 4 servings
ACTIVE TIME: 20 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy
1 lemon, zested and juiced
2 tablespoons extra-virgin olive oil
1 tablespoon dried oregano
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
16 cherry tomatoes
10 ounces white mushrooms, stemmed
1 medium zucchini, halved lengthwise and sliced into 1-inch pieces
1 small red onion, cut into wedges
1 pound filet mignon steak, 1 1/2 to 2 inches thick, cut into 4 pieces
1. Preheat grill to high.
2. Combine lemon zest, lemon juice, oil, oregano, salt and pepper in a large bowl. Reserve 2 tablespoons of the marinade in a small bowl. Add tomatoes, mushrooms, zucchini and onion to the remaining marinade; toss well to coat. Thread the vegetables onto eight 10-inch skewers. Drizzle the vegetables and steak with the reserved marinade.
3. Grill the steak 4 to 6 minutes per side for medium. Grill the vegetable kebabs, turning frequently, until tender and lightly charred, 8 to 12 minutes total. Remove the vegetables from the skewers and serve with the steak.
NUTRITION INFORMATION: Per serving: 291 calories; 17 g fat (4 g sat, 9 g mono); 70 mg cholesterol; 10 g carbohydrate; 27 g protein; 3 g fiber; 363 mg sodium.
TIP: Tip: When using wooden skewers, wrap the exposed parts with foil to keep them from burning. (Contrary to conventional wisdom, soaking skewers in water doesn't protect them.)
Recipe from www.eatingwell.com
Moroccan-Rubbed Grilled Steak & Sweet Potatoes
Makes 4 servings
ACTIVE TIME: 25 minutes
TOTAL TIME: 35 minutes
EASE OF PREPARATION: Moderate
1 teaspoon ground allspice
1 teaspoon ground cumin
1 teaspoon ground ginger
1 teaspoon kosher salt
1/2 teaspoon ground cinnamon
1/2 teaspoon ground coriander
1/2 teaspoon cayenne pepper
1 pound strip steak, trimmed of visible fat and cut into 4 portions
2 medium sweet potatoes (about 1 pound total), peeled and very thinly sliced
1 medium red onion, halved and very thinly sliced
4 teaspoons canola oil
1 teaspoon freshly grated orange zest
1. Preheat grill to high.
2. Combine allspice, cumin, ginger, salt, cinnamon, coriander and cayenne
in a small bowl. Sprinkle steaks with 4 1/2 teaspoons of the spice mixture. Toss sweet potatoes and onion with canola oil, orange zest and the remaining spice mixture.
3. To make a packet, lay 2 24-inch sheets of foil on top of each other (the double layers will help protect the ingredients from burning); generously coat the top piece with cooking spray. Spread half of the sweet potato mixture in the center of the foil in a thin layer. Bring the short ends of foil together, fold over and pinch to seal. Pinch the seams together along the sides to seal the packet. Repeat with two more sheets of foil and the remaining sweet potato mixture.
4. Place the packets on the hottest part of the grill and cook, switching the packets' positions on the grill halfway through cooking, 5 minutes per side. Place the steaks in the front or back and cook, turning once, about 3 to 4 minutes per side for medium-rare. Transfer the steaks to plates and let rest while the packets finish cooking. Open the packets (be careful of steam) and serve alongside the steaks.
NUTRITION INFORMATION: Per serving: 337 calories; 18 g fat (6 g sat, 8 g mono); 69 mg cholesterol; 20 g carbohydrate; 22 g protein; 3 g fiber; 347 mg sodium.
Recipe from www.eatingwell.com
Grilled Salmon Steaks with Mustard-Orange Marinade
Makes 4 servings
ACTIVE TIME: 20 minutes
TOTAL TIME: 35 minutes
EASE OF PREPARATION: Easy
2 tablespoons Dijon mustard
2 tablespoons frozen orange-juice concentrate, thawed
1 tablespoon minced scallions
4 5-ounce salmon steaks
Salt & freshly ground pepper to taste
1. Preheat grill.
2. Stir together mustard, orange-juice concentrate and scallions in a shallow dish. Add salmon and turn to coat both sides. Cover with plastic wrap and marinate in the refrigerator for 15 minutes.
3. Oil the grill rack (see Tip). Cook the salmon just until it is opaque in the center, about 5 minutes per side. Season with salt and pepper.
NUTRITION INFORMATION: Per serving: 274 calories; 15 g fat (3 g sat, 5 g mono); 84 mg cholesterol; 4 g carbohydrate; 28 g protein; 0 g fiber; 254 mg sodium.
TIP: To oil a grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.
Recipe from www.eatingwell.com
Halibut with Herbs & Capers
Makes 4 servings
ACTIVE TIME: 10 minutes
TOTAL TIME: 40 minutes
EASE OF PREPARATION: Easy
1/4 cup chopped onion
1/4 cup fresh parsley leaves
1 tablespoon fresh cilantro leaves
2 teaspoons freshly grated lemon zest
1 tablespoon lemon juice
1 tablespoon chopped pitted green olives
2 teaspoons drained capers, rinsed
1 clove garlic, minced
1/8 teaspoon freshly ground pepper
2 tablespoons extra-virgin olive oil
1 1-pound halibut fillet, cut into 4 portions
1. Place onion, parsley, cilantro, lemon zest, lemon juice, olives, capers, garlic and pepper in a food processor; pulse several times to chop. Add oil and process, scraping down the sides several times, until a pesto-like paste forms. Pat halibut with the herb paste. Cover and refrigerate for 30 minutes.
2. Preheat oven to 450°F. Coat a 7-by-11-inch baking dish with cooking spray. Arrange the halibut in the dish and spoon any extra herb mixture on top. Bake, uncovered, until the fish is opaque in the center, 15 to 20 minutes. Serve immediately.
NUTRITION INFORMATION: Per serving: 199 calories; 10 g fat (1 g sat, 6 g mono); 36 mg cholesterol; 2 g carbohydrate; 24 g protein; 1 g fiber; 125 mg sodium.
Recipe from www.eatingwell.com
Skillet Ginger Chicken with Cilantro and Lime
Serves 4
2 tsp peanut oil
3 cloves garlic, minced
1 tbsp minced fresh ginger
1 lb boneless, skinless chicken breasts, cut into 1-inch pieces
¼ cup reduced-sodium soy sauce
2 tsp toasted sesame oil
2 tbsp fresh lime juice
¼ cup chopped fresh cilantro
¼ cup chopped scallions (white and green parts)
Lime wedges for garnish (optional)
1.Heat peanut oil in a large skillet over medium-high heat. Add garlic and ginger, and cook 1 minute. Add chicken and cook until golden brown on all sides, about 3 to 5 minutes. Add 1/4 cup water, soy sauce, sesame oil and lime juice. Bring to a simmer.
2.Remove from heat and stir in cilantro and scallions. Serve with lime wedges on the side, if desired.
Calories: 408
Total Fat: 8 g
Sat. Fat: 1 g
Monounsaturated Fat: 2.5 g
Polyunsaturated Fat: 2 g
Carbs: 8 g
Fiber: 6 g
Sugars: 3 g
Protein: 35 g
Sodium: 687 mg
Cholesterol: 66 mg
Recipe from www.cleaneatingmag.com
Well Balanced and Nutrtious
Citrus Chicken
4 servings
1/4 cup orange juice
1/2 teaspoon grated lime rind
2 tablespoons fresh lime juice
2 tablespoons chopped fresh thyme
2 teaspoons bottled minced garlic
1 teaspoon grated orange rind
1/4 teaspoon salt
1/8 teaspoon ground red pepper
1 pound skinless, boneless chicken breast cutlets
1 tablespoon olive oil
Cooking spray
6 cups bagged prewashed baby spinach
Combine first 8 ingredients in a small bowl, stirring well with a whisk. Pour 1/4 cup juice mixture into a large zip-top plastic bag. Add chicken to bag. Seal; let stand 5 minutes. Add oil to remaining juice mixture; stir well with a whisk.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Remove chicken from bag; discard marinade. Add chicken to pan; cook 4 minutes on each side or until done. Place 1 1/2 cups spinach on each of 4 plates. Divide chicken evenly among servings; top each serving with 1 tablespoon juice mixture.
Nutritional Information
Calories:183 (24% from fat)
Fat:4.9g (sat 0.9g,mono 2.8g,poly 0.7g)
Protein:27.4g
Carbohydrate:7.1g
Fiber:2.1g
Cholesterol:66mg
Iron:2.3mg
Sodium:278mg
Calcium:50mg
Recipe from www.cookinglight.com
