Roasted Asparagus

Ingredients

  • 1 pound asparagus spears
  • 2 tablespoons extra-virgin olive oil
  • 1 teaspoon minced garlic
  • Dash of salt
  • Pepper to taste
  • Balsamic vinegar

(Makes 4 servings)

Directions

Preheat oven to 400 degrees. Rinse asparagus, break off tough ends and discard. Assemble asparagus in a single layer in a baking dish or foil-covered roasting pan. Drizzle with olive oil and roll spears until evenly coated. Sprinkle with garlic, salt and pepper, rolling again until evenly coated.



Place in oven and cook 15 minutes or until lightly browned and tender when pierced with fork. Remove from oven and drizzle with balsamic vinegar.

Calories: 90; Total fat: 7 grams; Saturated fat: 1 gram; Sodium: 41 mg; Carbohydrate: 5 grams; Fiber: 2.5 grams; Protein: 2 grams

Toasted Sesame Sunflower Broccoli

Ingredients

  • 2 pounds of broccoli
  • 1 tablespoon sesame oil
  • 2 tablespoons sesame seeds, toasted
  • 2 tablespoons unsalted sunflower seeds, toasted
  • 1 pinch of salt
  • Fresh ground pepper, to taste

(Makes 6 servings)

Directions

Break broccoli into large florets. Steam just until tender, approximately 8 minutes. In another pan, warm the oil over medium-high heat, add broccoli and stir-fry for 3 minutes. Stir in sesame and sunflower seeds tossing, tossing to coat broccoli.

Calories: 140; Total fat: 9 grams; Saturated fat: 1 grams; Sodium: 100 mg; Carbohydrate: 14 grams; Fiber: 8 grams; Protein: 8 gram

Wild Rice & Beans

Ingredients

  • 1 cup long grain wild rice
  • 2 cups unsalted vegetable stock (Kitchen Basics)
  • ½ cup chopped walnuts
  • 1 cup black beans, rinsed and drained

(Makes 6 servings)

Directions

Bring wild rice and stock to a boil. Lower heat to a simmer, cover and cook for 50 minutes. Stir in chopped walnuts and black beans.

Calories: 215; Total fat: 7 grams; Saturated fat: .7 grams; Sodium: 278 mg; Carbohydrate: 33 grams; Fiber: 5 grams; Protein: 8 gram

Lemony Green Beans

Ingredients

  • 1 pound green beans, trimmed
  • 4 teaspoons chopped fresh dill
  • 1 tablespoon minced shallot, garlic or onion
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon lemon juice
  • ¼ teaspoon salt
  • ¼ teaspoon fresh ground pepper
  • 2 tablespoons shredded asiago cheese

(Makes 4 servings)

Directions

Steam green beans until tender-crisp, about 5-7 minutes. Remove from heat. Whisk dill, shallots, oil, lemon juice, salt and pepper in a large bowl. Add green beans and toss to coat.

Calories: 80; Total fat: 4 grams; Saturated fat: 1 grams; Sodium: 200 mg; Carbohydrate: 9 grams; Fiber: 4 grams; Protein: 3 gram

Easy Garlicky Spinach & Tomatoes

Ingredients

  • 1 16-ounce bag of frozen leaf spinach
  • 1 14.5-ounce can of Roasted Garlic & Onion Diced Tomatoes, undrained
  • Grated Parmesan cheese, to taste

(Makes 4 servings)

Directions

Cook spinach according to package instructions. Drain well. Transfer to sauce pan, stir in tomatoes and heat on low until heated through. Stirring occasionally. Top with freshly grated Parmesan cheese.

Calories: 60; Total fat: 0.5 grams; Saturated fat: 0.2 grams; Sodium: 340 mg; Carbohydrate: 11 grams; Fiber: 4 grams; Protein: 4 grams

Cauliflower Mashed “Potatoes”

Ingredients

  • 1 head cauliflower cut into bite-size florets
  • 4 cloves garlic, crushed and peeled
  • 1/3 cup lowfat buttermilk (or mix 1 teaspoon lemon juice or vinegar to 1/3 cup skim milk)
  • 4 teaspoons extra-virgin olive oil, divided
  • 1 teaspoon butter
  • ½ teaspoon salt
  • Fresh ground pepper to taste
  • Snipped fresh chives for garnish- optional

(Makes 4 servings)

Directions

Place cauliflower florets and garlic in steamer basket over boiling water, cover and steam until tender, 12-15 minutes. Another option: place florets and garlic in microwave-safe bowl with ¼ cup water, cover and microwave on High for 3-5 minutes.



Place cauliflower and garlic in food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper. Pulse several times, then process until smooth and creamy. Transfer to serving bowl and drizzle with remaining 2 teaspoons oil. Garnish with chives, if desired.

Calories: 100; Total fat: 6 grams; Saturated fat: 1.4 grams; Sodium: 362 mg; Carbohydrate: 9 grams; Fiber: 4 grams; Protein: 4 grams

Mediterranean Pilaf

Ingredients

  • 1 packet Kashi® 7 Whole Grain Pilaf
  • ¼ cup pine nuts or sunflower seeds
  • 1 clove garlic, minced
  • 3 tablespoon extra virgin olive oil
  • 1½ tablespoons balsamic vinegar
  • ¼ teaspoon lemon zest
  • ½ teaspoon crushed red chili flakes
  • ½ teaspoon salt
  • 1 bunches fresh basil, coarsely chopped
  • ½ red bell pepper, diced
  • ½ yellow bell pepper, diced
  • Fresh ground black pepper to taste

(Makes 5 servings)

Directions

Cook pilaf according to package instructions. In small skillet, dry toast the pine nuts or sunflower seeds over medium high heat, stirring occasionally until golden brown and aromatic (alternatively, place on baking tray and toast in toaster oven).



In small mixing bowl, whisk together garlic, olive oil, vinegar, lemon zest, chili flakes, salt, basil and pepper and set aside. In a large mixing bowl, combine cooked Kashi, pine nuts, bell peppers and sauce mixture. Mix well.

Calories: 260; Total fat: 14 grams; Saturated fat: 1.7 grams; Sodium: 247 mg; Carbohydrate: 29 grams; Fiber: 6 grams; Protein: 6 grams

Spicy Loaded Baked Potato for One

Ingredients

  • 1 medium potato
  • ½ teaspoon extra-virgin olive oil
  • ½ cup canned red kidney beans, rinsed and drained
  • ¼ cup yellow onion, chopped
  • ¼ cup frozen corn kernels
  • 1 teaspoon hot sauce
  • Fresh ground pepper to taste
  • 1 tablespoon shredded cheese (cheddar or mozzarella)
  • 1 tablespoon 1% cottage cheese

(Makes 1 serving)

Directions

Preheat the oven to 425 degrees. Wash and dry the potato, then wrap it in a moist paper towel. Microwave for 5-6 minutes, or until fork tender. While the potato cooks in the microwave, heat olive oil in a skillet over medium high heat. Add the beans, onion, corn, hot sauce, and pepper to taste. Cook for 5 minutes, or until the onions are soft. Transfer to a bowl.


Slice the potato in half lengthwise. Use a spoon to scoop out some of the flesh and transfer it to the bowl with the beans. Place the potato halves on a baking sheet. Scoop the bean filling back into the potato and top with cheese. Bake for 10 minutes, or until the cheese is melted. Optional: Top with cottage cheese.

Calories: 350; Total fat: 6 grams; Saturated fat: 1.9 grams; Sodium: 460 mg; Carbohydrate: 65 grams; Fiber: 11 grams; Protein: 15 grams

Potato Slices

Ingredients

  • Half an avocado
  • 2 potatoes
  • ¼ teaspoon salt or less

(Makes 2 servings)

Directions

Preheat oven to 375. Mash up avocado (best if avocado is really ripe), add salt and stir together.


Slice potatoes into wedges the size of steak fries or French fries that you would get at a nice restaurant.Put the avocado-salt mix in a plastic bag with the potato wedges and move the wedges around to coat them with avocado. Bake for one hour.


Source: Peace Love and Snacks by Stan Starsky

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Calories: 290; Total fat: 13.5 grams; Saturated fat: 1.9 grams; Sodium: 305 mg; Carbohydrate: 41 grams; Fiber: 8 grams; Protein: 5 grams

Quinoa & Black Beans

Ingredients

  • 1 tablespoon vegetable oil
  • 1 medium onion, chopped
  • 4 cloves garlic, minced
  • ¾ cup quinoa, uncooked
  • 1½ cups low sodium vegetable broth
  • 1 teaspoon ground cumin
  • ¼ teaspoon ground cayenne pepper
  • 1 cup frozen Shoepeg white corn
  • 2 (15 oz) cans black beans, drained and rinsed
  • ½ cup cilantro, chopped

(Makes 7 servings)

Directions

Heat oil in a medium skillet over medium heat. Stir in the onion and garlic, and sauté until lightly browned. Add quinoa and broth to the skillet. Stir. Add cumin and cayenne pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes. Stir in corn and continue to simmer about 5 minutes. Mix in the black beans and cilantro. Let simmer additional 10 minutes.


Source: Dr. Food Approved by: Lorraine Huntley, M.Ed. RD LD CPT

Calories: 153; Total fat: 3 grams; Sodium: 258 mg; Carbohydrate: 25 grams; Fiber: 5 grams; Protein: 6 grams