Gourmet July 2005
Ingredients
1 tablespoon extra-virgin olive oil
1/2 cup chopped onion (1 small)
3 garlic cloves, crushed
1 tablespoon finely chopped shallot
1 teaspoon tomato paste
1/2 teaspoon black pepper
1/2 teaspoon ground cumin
Scant 1/4 teaspoon dried hot red pepper flakes
3/4 teaspoon salt
1/2 cup coarsely chopped red bell pepper (1/2 medium)
1 plum tomato, coarsely chopped
1/4 cup dry red wine
1 1/2 [...]
Serves: 8
Time: 00:30
Notes:
Recipe from Cooking Light: Cal 189, Fat 3.2g, Protein 11.7g, Carb 27.8g, fiber 1.5g, chol 44mg, Fe 1.2mg, Na 509mg, Ca 101mg (1 serving = 3 johnnycakes and 1 tbsp sauce)
Ingredients
Sauce:
1/2c thinly sliced green onions
1/4c loosely packed fresh parsley
2 tbsp lemon juice
2 tbsp non fat sour cream
1 tbsp ketchup
1 tbsp dijon mustard
1/8 [...]
Serves: 2-4
Time: 02:30
Notes:
Recipe from the All Clad pizza stone box: No dietary values available
Ingredients
For the dough:
1 tsp active dry yeast
1 c warm water (40-46oC or 105-115oF)
2 tsp extra virgin olive oil
3c all purpose flour, plus extra as needed
1 tsp salt
For the pizzas:
cornmeal for dusting
extra virgin olive oil for brushing
12 plum tomatoes, peeled, seeded and [...]
Serves: 6
Notes:
Calories: 354
Protein: 44 g
Carbohydrates: 28 g
Total Fat: 6 g
Saturated Fat: 2 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 2 g
Cholesterol: 104 mg
Sodium: 251 mg
Reprinted with permission from American Heart Association Cookbook, 5th Edition Copyright ) 1973, 1975, 1979, 1984, 1991, 1998 American Heart Association. Published by Times Books, a division of Random House, Inc
Ingredients
6 chicken [...]
Serves: 4
Time: 00:30
Notes:
Recipe from Cooking Light
Cal 333, Fat 9g (sat 1.6g), Protein 13.6g, Carb 57.3g, Fiber 6.6g, Chol 3mg, Fe 3.3mg, Na 808mg, Ca 92mg
Ingredients
2 tsp olive oil
2 garlic cloves, crushed
3/4 tsp kosher salt
1/4 tsp crushed red pepper
1 (15.5 oz can chickpeas), drained
1 14oz can fat free less Na chicken broth
1 1/2c uncooked [...]
Serves: 2
Time: 00:20
Notes:
Recipe from Cooking Light
Cal 297, Fat 6.4g (sat 1.2g), protein 32.6g, carb 23.1g, Fiber 3.4g, Chol 67mg, Fe 11mg, Na 999mg, Ca 110mg
Ingredients
4 basil leaves
4 fresh oregano sprigs
2 1/2c chopped plum tomatos (about 1 lb)
1/8 tsp black pepper
1 small lemon sliced
2 lbs small mussels, scrubbed and debearded
1 1/2 c fat free less [...]
Serves: 8
Time: 01:30
Notes:
Recipe from Healthy Heart Cookbook
Cal 220, Fat 5g (sat fat 1g) fiber 1g, Carb 24g, Protein 19g, Chol 41mg, Na 428mg
Ingredients
2 whole chicken breasts (boneless, skinless)
3 stalks celery, cut into chunks
1 med onion, cut into chunks
1 1/2c chicken stock
Sauce:
1 8oz can tomato sauce
1 tsp gd cumin
1/4 tsp chili powder
1/4 tsp salt
1/2 [...]
Serves: 6
Time: 01:30
Notes:
Recipe from American Heart Association Cookbook: Cal 134, Protein 25g, Carb 0g, total fat 3g, Sat fat 1g, Chol 62mg, Na 57mg
Ingredients
Vegetable oil spray 6 boneless, skinless chicken breasts (4oz each), all visible fat trimmed 1 tbsp lemon juice 1 tsp dried rosemary 1 tsp dried oregano 1 tsp dried sage 1/4 tsp [...]
Serves: 4
Time: 00:40
Notes:
Recipe from Cafe Japan
Ingredients
4 pieces of salmon fillet with skin (1 2/3 lb) sea salt Yuan Sauce: 5 tbsp mirin 3 tbsp shoyu 2 tbsp sake juice of 1/2 lime
Directions
1. Pat salmon pieces dry with paper towels and sprinkle with salt 2.Make yuan sauce by mixing ingredients together 3. Marinate the salmon skin [...]
Serves: 6
Time: 00:40
Notes:
Recipe from Cooking Light: Per Serving: Cal 385, Protein 14.8g, Carb 60.4g, chol 10mg, Fe 3.4mg, Na 501mg, Ca 138mg,fat 8.8g,fiber 2.1g
Ingredients
Breadcrumbs: 1 oz day-old Italian or French Bread, torn into large pieces 1 tbsp olive oil 1 1/2 tsp minced garlic 1 tbsp minced parsley 1/4 tsp gd black pepper Pasta: 1 [...]