Nutrition per serving: Calories = 130; Total Fat = 8 g; Cholesterol = 0 mg; Sodium = 350 mg; Carbohydrate = 19 g; Fiber = 4 g; Protein = 3 g
Ingredients 3 tablespoons whole grain mustard 1/4 teaspoon stevia 1 teaspoon lime zest 3 tablespoons lime juice 2 tablespoons olive oil 1/2 small head red cabbage, cored and shredded 1 fennel bulb, fronds removed, chopped, and reserved, then the bulb cored and shredded 1 small red onion, thinly sliced 1/2 cup fresh chopped cilantro 1/4 cup sliced or slivered almonds sea salt and freshly ground pepper to taste
Directions In a large bowl, whisk together the mustard, stevia, lime zest, lime juice, oil, salt, and pepper. Add the cabbage, fennel bulb and fronds, onion, cilantro, and almonds then toss to combine. Allow to marinate for 15 minutes, toss again, then serve.
Ginger-Soy Glazed Cauliflower and Bok Choy
Makes: 4 servings
Nutrition per serving: Calories = 65; Total Fat = 5 g; Cholesterol = 0 mg; Sodium = 326 mg; Carbohydrate = 5 g; Fiber = 2 g; Protein = 3 g
Ingredients 1 tablespoon olive oil 1 clove garlic, minced 1 tablespoon finely grated fresh ginger 2 tablespoons low-sodium soy sauce 1 pound bok choy, white stalks and green leaves separated 1 pound cauliflower, separated into small florets sea salt to taste
Directions Preheat oven to 400F.
In a small bowl, whisk together the olive oil, garlic, ginger, soy sauce, and a small amount of salt. Line a baking sheet with aluminum foil and place the cauliflower pieces on it. Drizzle 1/4 of the soy sauce mixture onto the cauliflower and toss to combine.
Roast the cauliflower for 15 minutes, then add the white bok choy stalks along with half of the remaining soy sauce mixture and toss to combine. Continue roasting the vegetables for an additional 10 minutes.
Add the bok choy greens along with the remaining soy sauce mixture, toss to combine, and roast for 10 minutes more.
Green Beans, Mushrooms, and Caramelized Onions Steamed in Parchment
Makes: 4 servings
Nutrition per serving: Calories = 166; Total Fat = 10 g; Cholesterol = 0 mg; Sodium = 404 mg; Carbohydrate = 10 g; Fiber = 6 g; Protein = 8 g
Ingredients 1 tablespoon olive oil 1 large onion, thinly sliced 1 clove garlic, minced 1 pound green beans, trimmed then cut into 1-inch sections 1 pound of mushrooms, quartered 1 tablespoon butter, cut into 4 equal pieces sea salt and freshly ground pepper to taste
Directions Preheat the oven to 400F.
Place a medium skillet over medium heat. Add the oil followed by the onion, salt, and pepper then cook until the onions become browned and very soft, about 15 minutes. Add the garlic and cook just until you can smell its aroma. While the onions are caramelizing, cut a 24-inch long piece of parchment paper and fold in half. Remove the pan from heat, fold in the green beans, mushrooms, salt, and pepper.
Place the green bean mixture on one half of the paper, top each mound with a cube of butter, and fold over. Starting at one end, crimp the edge of the paper, working toward the other, securing at the end with a staple if needed.
Place the packet on a baking sheet and bake in the oven until it puffs and the vegetables are tender, about 10 minutes.
Oven-Roasted Artichokes and Fennel with Orange
Makes: 4 servings
Nutrition per serving: Calories = 65; Total Fat = 4 g; Cholesterol = 0 mg; Sodium = 289 mg; Carbohydrate = 8 g; Fiber = 4 g; Protein = 1 g
Ingredients 2 fennel bulbs, fronds removed and reserved, and bulbs trimmed and cut into 3/4-inch wedges 1 can artichokes, 14 ounces, well drained and artichokes halved 1 tablespoon olive oil 1 teaspoon orange zest 1/4 cup chopped fresh parsley sea salt and freshly ground pepper to taste
Directions Preheat the oven to 450F.
Line a baking sheet with aluminum foil. Place the fennel bulb wedges, artichokes, olive oil, salt and pepper on the baking sheet and toss to combine. Roast until the fennel is tender and lightly browned, tossing halfway, about 30 minutes. Fold the orange zest and parsley into the fennel then serve.
Oven-Roasted Kale Chips with Oregano
Makes: 8 servings
Nutrition per serving: Calories = 154; Total Fat = 8 g; Cholesterol = 0 mg; Sodium = 398 mg; Carbohydrate = 5 g; Fiber = 5 g; Protein = 5 g
Ingredients 1 bunch kale, rinsed, dried, and stems removed 1 tablespoon olive oil 1 teaspoon dried oregano 1/2 teaspoon onion powder 1/4 teaspoon cayenne sea salt and freshly ground pepper to taste
Directions Preheat the oven to 300F.
Line a baking sheet with aluminum foil. Place the kale on the baking sheet and drizzle with the oil. Sprinkle with oregano, onion powder, cayenne, salt, and pepper then toss to combine. Bake the chips until crisp, about 35 minutes. Allow to cool thoroughly then serve.
Roasted Brussels Sprouts with Pistachios and Lemon
Makes: 4 servings
Nutrition per serving: Calories = 96; Total Fat = 5 g; Cholesterol = 0 mg; Sodium = 392 mg; Carbohydrate = 28 g; Fiber = 5 g; Protein = 4 g
Ingredients 1 cup fat-free, low-sodium chicken broth, or more if necessary 1 pound Brussels sprouts, trimmed and halved 1 tablespoon olive oil 2 tablespoons chopped pistachios zest and juice of 1 lemon sea salt and freshly ground pepper to taste
Directions Place the broth, salt, and pepper in a large, deep skillet over high heat and bring to a boil. Add the Brussels sprouts and cook, stirring occasionally and adding more broth if necessary, until the sprouts are tender and the broth has evaporated, about 15 minutes. Stir in the pistachios, lemon zest, and juice, then serve.
Sauteed Mixed Mushrooms with Mustard and Thyme
Makes: 4 servings
Nutrition per serving: Calories = 61; Total Fat = 3 g; Cholesterol = 0 mg; Sodium = 359 mg; Carbohydrate = 10 g; Fiber = 2g; Protein = 2 g
Ingredients 2 tablespoons olive oil 1 1/2 pounds mixed mushrooms such as shiitake, cremini, button, etc., quartered 1 clove garlic, minced 1/2 teaspoon dried thyme 1/4 cup fat-free, low-sodium chicken broth 2 teaspoons Dijon mustard sea salt and freshly ground pepper to taste
Directions Place a large skillet over medium-high heat. Add the oil followed by the mushrooms, salt, and pepper. Saute the mushrooms until they become browned and tender. Add the thyme and garlic, then cook just until you can smell the aroma of the garlic. Add the broth then whisk in the mustard and cook just until heated through.
Spicy and Smoky Southern Greens
Makes: 4 servings
Nutrition per serving: Calories = 155; Total Fat = 5 g; Cholesterol = 0 mg; Sodium = 370 mg; Carbohydrate = 16 g; Fiber = 7 g; Protein = 7 g
Ingredients 1 tablespoon olive oil 1 onion, small diced 2 cloves garlic, minced 1 pound mustard greens, trimmed and thinly sliced 1 pound kale, trimmed and thinly sliced 1 1/2 cups fat-free, low-sodium chicken broth 2 tablespoons white vinegar 1 teaspoon smoked paprika 1/4 teaspoon cayenne or more to taste sea salt and freshly ground pepper to taste
Directions Place a large stock pot over medium heat. Add the oil followed by the onion and cook until tender. Add the garlic and cook just until you can smell its aroma. Add the mustard greens, kale, broth, vinegar, paprika, cayenne, salt, and pepper and bring to a boil. Reduce the heat to a simmer and cook the greens, turning occasionally, until they become tender, about 15 minutes.
Spaghetti Squash Carbonara with Crispy Turkey Bacon
Makes: 4 servings
Nutrition per serving: Calories = 153; Total Fat = 7 g; Cholesterol = 41 mg; Sodium = 712 mg; Carbohydrate = 6 g; Fiber = 1 g; Protein = 14 g
Ingredients 1 spaghetti squash, cut in half and seeded 2 teaspoons olive oil, divided 1 egg 4 egg whites 1/2 cup skim milk 1/4 cup fat free low-sodium chicken broth 8 strips turkey bacon, cut crosswise into 1/2-inch strips 1 clove garlic, minced 4 tablespoons freshly grated Parmesan cheese sea salt and freshly ground pepper to taste
Directions Preheat the oven to 450F.
Brush the spaghetti squash with 1 teaspoon of olive oil, season with salt and pepper, and place on a baking sheet. Roast in the oven until very tender, about 45 minutes.
While the squash is roasting, whisk together the eggs, egg whites, milk, broth, salt, and pepper. Place a large, deep skillet over medium heat. Add 1 teaspoon of oil followed by the bacon and cook until crisp. Add the garlic and cook just until you can smell its aroma.
Scrape the cooked flesh of the squash into the pan with the bacon and reheat, if necessary. Reduce the heat of the pan to low and, while stirring the squash mixture constantly, slowly pour in the egg mixture. Gently cook the squash mixture while stirring until the sauce begins to thicken, but is still creamy. Be careful not to overcook the mixture as this will make the eggs scramble. Remove the squash from the heat, stir in the Parmesan cheese until melted, and generously season with freshly ground pepper.
Zucchini, Tomato, and Pepper Mix with Italian Herbs
Makes: 4 servings
Nutrition per serving: Calories = 98; Total Fat = 4 g; Cholesterol = 0 mg; Sodium = 356 mg; Carbohydrate = 14 g; Fiber = 3 g; Protein = 3 g
Ingredients 1 tablespoon olive oil 2 yellow bell peppers, seeded then cut into 1/2-inch slices 1 pound zucchini, cut in half then cut into 1/2-inch slices on the diagonal 1 pint grape tomatoes 2 garlic cloves, peeled 1 teaspoon dried Italian herbs such as oregano, parsley, basil, etc., or an Italian herb mix sea salt and freshly ground pepper to taste
Directions Place a large, deep skillet over medium-high heat. Add the oil followed by the bell peppers, zucchini, tomatoes, garlic, herbs, salt, and pepper. Cook, stirring frequently, until the vegetables are browned and tender, about 10 minutes.
