Orange Chicken This Is A Nice Tangy Dish That The

• 2 tsp.
grated fresh ginger root

Orange chicken • 1 tsp. ground cumin
This is a nice tangy dish that the whole family will enjoy. Serve with rice and green beans.
• 1 tsp. salt
• 1/8 tsp. cayenne pepper
Ingredients:
Chicken w/ orange salsa

• 4 medium skinless, boneless chicken breasts
• 1 1/2 tsp cornstarch Preparation:
• 1/2 tsp finely shredded orange peel
• 1/8 tsp salt Pierce chicken breasts several times with the tines of a fork and set aside.
• 1/2 cup orange juice
• 2 small oranges, peeled, skinned and chopped In large bowl combine yogurt and all of the spices and mix well. Add the chicken to the
mixture and turn so all the chicken pieces are coated. Cover and chill for at least one hour,
or overnight.
Preparation:
When ready to cook, prepare and preheat grill. Remove chicken from marinade and cook on
Rinse and dry chicken breasts. Spray a large nonstick skillet with cooking spray. Cook grill for about 15 minutes until thoroughly cooked, turning once during cooking time. You can
chicken on medium/high until no longer pink - about 10-12 minutes, turning once. also cook the chicken on a dual contact indoor grill, for 5-7 minutes until thoroughly cooked.
Serves 6
In a small saucepan, combine cornstarch, orange peel and salt. Gradually stir the 1/2 cup
orange juice into the cornstarch mixture. Cook until the sauce thickens, stirring constantly. 1 14-oz. can mandarin oranges, drained, chopped
Cook and stir for a further two minutes. Add the orange pieces and heat through. 1 Tbsp. sugar
2 Tbsp. sliced green onions
2 Tbsp. lime juice
To serve, place chicken on plates. Spoon sauce over chicken. 1 small jalapeno pepper, seeded and minced, if desired
2 Tbsp. chopped fresh parsley
Servings: 4 4 boneless skinless chicken breasts
1/2 tsp. salt
1/8 tsp. pepper
Chicken breasts take on a velvety texture when marinated and then grilled in this spicy 1 cup orange juice
yogurt mixture. If you can marinate it overnight, do so; otherwise about an hour will be fine 3 Tsp. melted butter
(in the fridge!) 1 Tbsp. cornstarch
Prep Time: 20 minutes In small bowl, combine oranges, sugar, green onions, lime juice, jalapeno pepper and
parsley. Chill. Prepare grill and heat until coats are ash white. Sprinkle chicken with salt and
pepper.
Tandoori chicken
In small saucepan, combine orange juice, butter and cornstarch and mix well. Place chicken
Cook Time: 15 minutes on grill and brush with glaze. Grill, turning once and brushing with glaze, until chicken is no
longer pink (12 to 15 minutes). Meanwhile, cook remaining glaze mixture over medium heat,
Ingredients: stirring constantly, until mixture thickens and boils. Boil for 2 minutes.
Remove chicken from grill and pour thickened glaze over. Serve with orange salsa.
• 6 boneless, skinless chicken breast halves
• 1 cup plain yogurt
Calories: 270
• 1 Tbsp. chili powder Fat: 10 grams
• 1 Tbsp. curry powder Sodium: 450 mg
Orange-avocado chicken Cook Time: 25 minutes
Orange, tarragon, and ginger make a tempting sauce for chicken and avocado slices. It
makes a delicious accompaniment to simple white rice. Ingredients:
Prep Time: 15 minutes

• 4 -6 boneless, skinless chicken breasts
Cook Time: 1 hours,

• 3 Tbsp. orange juice
• 1/2 cup mayonnaise
Ingredients: • 1-1/2 cups strawberry yogurt

• 6 chicken breast halves, skinned • 16 oz. pkg. gemelli pasta
• 1/4 cup butter or margarine, melted • 1 ripe cantaloupe, cut into 1" pieces
• 1 teaspoon grated orange rind • 2 cups pitted cherries
• 1 cup orange juice, divided

Preparation:
• 1/2 cup chopped onion
• 3/4 teaspoon salt
In large bowl, combine mayonnaise, yogurt and 1/3 cup orange juice and blend well.
• 1 teaspoon paprika Refrigerate while preparing rest of salad.
• 1/2 teaspoon ground ginger
• 1/2 teaspoon dried whole tarragon, crushed Bake chicken breasts at 350 degrees for 20-30 minutes if thawed and 60-70 minutes if
frozen, until thoroughly cooked. Let cool until cool enough to handle. Cut chicken into 1"
• 1 teaspoon cornstarch
pieces, place in large bowl, and drizzle with 3 Tbsp. orange juice. Refrigerate for 20 minutes.
• 2 oranges, peeled and sliced crosswise Then add yogurt, mayonnaise, and 1/4 cup orange juice; mix well. Refrigerate again while
preparing pasta.
• 1 avocado, peeled and sliced
Cook pasta as directed on package. Drain, rinse briefly with warm water, then drain
Preparation:
thoroughly. Stir cooked and drained pasta into the salad.
Brown chicken in butter. Add orange rind, 1/2 cup orange juice, onion, salt, paprika,
Gently stir cantaloupe and cherries into the salad. Chill 1-3 hours until cold. 8-10 servings
ginger, and tarragon. Reduce heat to low; cover and cook 50 minutes or until tender.
Remove to serving dish; keep warm.
Chicken and blackbean soup
Combine remaining 1/2 cup juice and cornstarch, stirring until smooth; add to pan drippings.
This is one of my favorite soups. It's hearty enough to serve as a meal, needing only the
Cook over low heat, stirring constantly, until thickened.
addition of a little fat-free sour cream, and some crumbled baked tortilla chips.
Arrange orange and avocado slices around chicken; pour orange sauce over top before
serving. Prep Time: 10 minutes
Yield: 6 servings
Cook Time: 26 minutes
Chicken melon salad
I love this chicken salad, which is a variation of an old favorite. The combination of sweet, Ingredients:
juicy melon with crisp cherries and tender chicken and pasta is irresistible and very
refreshing. Marinating the cooked chicken in orange juice adds wonderful flavor and keeps
the chicken very moist. • 2 tsp canola oil
• 1 medium onion, finely chopped
Prep Time: 20 minutes • 1 medium carrot, chopped
• 1/2 large red pepper Place egg whites in a shallow bowl, and breadcrumbs and half the Parmesan cheese on a
plate.
• 1 tsp cumin
• 1 tsp chili powder Dip each flattened chicken breast first in egg whites, allowing excess to drip away, then coat
• 2 15-ounce cans reduced sodium black beans, rinsed and drained in the breadcrumb/cheese mixture. Place chicken on baking sheet coated with nonstick
cooking spray. Bake chicken for 15-18 minutes, turning once, until chicken is cooked to an
• 3 cups fat-free, low-sodium chicken broth
internal temperature of 160 degrees.
• 1 16-ounce jar mild salsa
• 1 1/2 cups cooked skinless white-meat chicken, chopped While chicken is baking, heat low-fat marinara sauce in a small saucepan over a low heat.
Preparation: When chicken is cooked, transfer to four plates; spoon sauce over each chicken breast, and
sprinkle the remaining parmesan cheese on top.
Heat oil on medium heat in a Dutch oven or soup pot. Sauté onions, carrots and peppers for
5 minutes. Stir in cumin and chili powder and cook for 1 minute. Add black beans, broth and Serves 4
salsa. Bring to a boil, then cover and simmer for 15 minutes. Stir in cooked chicken and
simmer for 5 more minutes.
Per Serving: Calories 349, Calories from Fat 72, Total Fat 7.1g (sat 3.1g), Cholesterol
92mg, Sodium 532mg, Carbohydrate 25.6g, Fiber 1.4g, Protein 43g
Serves 6-8
Barbecued chicken
Per Serving: Calories 211, Calories from Fat 26, Total Fat 2.8 (sat 0.4g), Cholesterol 24mg,
It's easy to make your own barbecue sauce for these barbecued chicken breasts. You
Sodium 602mg, Carbohydrate 30.5g, Fiber 9.4g, Protein 15.8g
probably have the ingredients in your pantry. Feel free to turn up the heat and add hot
sauce.
Chicken parmesan
Enjoy this low-fat chicken parmesan with whole-grain noodles, or with a selection of seasonal Prep Time: 4 hours,
vegetables.

Ingredients:
Ingredients:
• 1/3 cup ketchup
• 1 tbsp cider vinegar
• 1 tbsp brown sugar
• 4 boneless, skinless chicken breasts, tenders removed
• 2 tbsp Worcestershire sauce
• 2 egg whites, lightly beaten
• 1 tbsp chili powder
• 1 cup fat-free breadcrumbs
• 4 boneless, skinless chicken breasts
• 1/2 cup shredded parmesan cheese, divided
• 1 1/2 cups low-fat marinara sauce
Preparation:
Preparation:
Combine ketchup, cider vinegar, brown sugar, Worcestershire sauce and chili powder. Place
chicken breasts in a large resealable plastic bag. Pour barbecue sauce into bag and cover
Preheat oven to 450 degrees. chicken with it. Marinate for 4-6 hours.
Place chicken breasts between two sheets of plastic wrap or waxed paper. Flatten to a 1/2- Preheat grill or broiler. Spray grill with high-temperature nonstick cooking spray before
inch thickness using a rolling pin or a small, heavy skillet. heating; or spray broiler rack while broiler is heating.
Place marinated chicken breasts on grill or broiler and cook until done, about 5 minutes per Ingredients:
side.
• 3 tbsp reduced-sodium soy sauce

Serves 4.
• 3 tbsp fresh lemon juice
Per Serving:Calories 228, Calories from Fat 23, Total Fat 2.5g (sat 0.7g), Cholesterol 98mg, • 1 tsp grated lemon zest
Sodium 466mg, Carbohydrate 11.5g, Fiber 0.9g, Protein 39.8g • 1 tsp cornstarch
• 3/4 pound chicken breasts, cut into strips
Balsamic dijon chicken • 1 tbsp canola oil
This is a wonderful way to prepare chicken breasts. The balsamic vinegar marinade and • 2 garlic cloves, finely chopped
mustard gives the chicken a tangy yet sweet flavor.
• 4 scallions, cut into 1-inch diagonal pieces
Prep Time: 6 hours, 10 minutes • 1/2 pound asparagus, cut into 1-inch diagonal pieces
• 1 carrot, julienned
Preparation:
Ingredients:
In a glass dish, stir together soy sauce, lemon juice and zest, and cornstarch. Add chicken
pieces and coat well with marinade. Cover and refrigerate for 15-30 minutes.
• 1/3 cup fat-free, low-sodium chicken broth
• 2 tbsp balsamic vinegar Heat oil in a large nonstick skillet. Add garlic and fry until softened. Reserving the marinade,
• 1 tbsp Dijon Mustard add chicken followed by the scallions, asparagus and carrots. Stir-fry for 3-4 minutes, until
chicken is no longer pink.
• 4 skinless, boneless chicken breasts
Add marinade and cook until sauce is slightly thickened, about 1 minute. Serves 4.
Preparation:
Combine chicken broth, balsamic vinegar and mustard together. 49mg, Sodium 461mg, Carbohydrate 8.1g, Fiber 2g, protein 22g
Place chicken breasts between two sheets of plastic wrap or waxed paper. Pound with a Apricot-ginger chicken
rolling pin until chicken is of equal thickness.
Make a simple glaze with apricot preserves and freshly grated ginger, and transform
ho-hum chicken into something special. This is perfect for the grill or broiler. The glaze works
Place chicken in a large glass baking dish or resealable plastic bag. Pour broth mixture over
well with lean pork chops, too.
chicken; cover dish with wrap or seal bag and marinate for 6-8 hours in the refrigerator.
Preheat broiler and spray rack with nonstick cooking spray. Broil chicken breasts for 10-12
minutes, turning once. Make sure chicken reaches an internal temperature of 165 degrees. Prep Time: 5 minutes
Serves 4. Cook Time: 15 minutes
Per Serving: Calories 183, Calories from Fat 19, Total Fat 19 (sat 0.6g), Cholesterol 98mg, Ingredients:
Sodium 205mg, Carbohydrate 1.6g, Fiber 0g, Protein 39.4g
Chicken and asparagus stirfry • 1/4 cup apricot preserves
Serve this tasty chicken and asparagus stir-fry with wholegrain rice (for a super-fast supper, • 2 tsp freshly grated ginger
use the 90-seconds-in-a microwave variety). • 1 tsp Dijon mustard
Preparation: Marinated chicken kebabs
Marinating chicken pieces in spicy yogurt makes for tender, flavorful chicken. This is a great
Coat grill with nonstick cooking spray. Preheat grill to medium high. recipe for the grill or broiler. The yogurt marinade would work well with lamb or pork, too.
Combine apricot preserves, ginger and mustard in a small bowl. Brush mixture on chicken. Prep Time: 4 hours,
Grill (or broil) chicken for 6 to 8 minutes each side until no longer pink or internal
temperature reaches 165 degrees, brushing frequently. Cook Time: 12 minutes
Serves 4 Ingredients:
82mg, Sodium 130mg, Carbohydrate 13g, Fiber 0.2, Protein 32.8g • 1 pound skinless, boneless chicken breasts
• 1/2 cup plain low fat yogurt
Lime ginger chicken • 2 garlic cloves, finely chopped
This is a tangy chicken recipe that's perfect for a summer cookout. Marinate skinless, • 1/4 cup onion, finely chopped
boneless chicken breasts in a blend of lime juice, soy sauce and ginger then simply grill or
broil.
• 1 tsp freshly grated ginger
• 1 tsp ground cumin
Cook Time: 12 minutes • 1 tsp ground coriander

• 1/2 tsp cinnamon
Ingredients: • 1/2 tsp turmeric
• 4 skinless boneless chicken breasts
• Juice of 2 limes Preparation:
• 2 tsp reduced sodium soy sauce

Cut chicken into 1-inch pieces and place in a large resealable plastic bag.
• 1 tsp freshly grated ginger
• 1 tsp sesame oil
Combine yogurt, garlic, onion, spices and lemon juice in a small bowl. Spoon marinade into
• 1 garlic clove, minced bag with chicken. Seal the bag, removing excess air, and move chicken pieces around until
• 1 bunch green onions, finely chopped coated. Refrigerate for 4 hours, or overnight.
Preparation: Soak wooden skewers in cold water 30 minutes before you intend to use them.
Place chicken breasts in a shallow glass dish. Combine lime juice, soy sauce, ginger, oil, Spray grill with nonstick cooking spray then preheat grill to medium high. While grill is
garlic and scallions, and pour over chicken, turning the chicken over to coat both sides. preheating, thread marinated chicken pieces on to presoaked skewers. Discard remaining
Cover and marinate in the refrigerator for 2-4 hours. marinade. Place skewers on grill rack and grill for 5-6 minutes each side or until cooked
through.
Grill on medium high or broil for 6 minutes each side, until the chicken reaches an internal
temperature of at least 165 degrees. Serves 4.
Serves 4 Serve with whole grain rice and mango chutney.
Per Serving: Calories 197, Calories from Fat 29, Total Fat 3.2g (sat 0.8g). Cholesterol Per Serving: Calories 148, Calories from Fat 18, Total Fat 2g (sat 0.7g), Cholesterol 68mg,
98mg, Sodium 201mg, Carbohydrate 2.3g, Fiber 0.3g, Protein 39.6g Sodium 96mg, Cholesterol 4.6g, Fiber 0.6g, Protein 28g
Minestrone soup Per Serving Calories 239, Total Fat 3.5g, Cholesterol 40mg, Sodium 298mg, Pro 13g, CHO
This soup is a staple around my house. You need only a small amount of the flavorful 40g, Fib 4.2g
Parmigiano-Reggiano cheese to finish off the soup. Served with crusty bread, this is a
completely satisfying meal. Curried chicken salad
Perfect as a sandwich filling or as part of a regular salad, there's plenty to please the
Prep Time: 20 minutes tastebuds here. This is also a great way to use a cold rotisserie chicken.
Cook Time: 30 minutes Ingredients:
Ingredients: • 1/3 cup plain non-fat yogurt, drained

• 1/4 cup fat-free mayonnaise
• 1 Tbsp olive oil • 2 tsp curry powder
• 4 garlic cloves, finely chopped • 2 cups chopped cooked chicken breast (skin removed)
• 1 cup chopped onion • 1/4 cup raisins
• 1 28-oz. can diced tomatoes • 1/4 cup sliced almonds
• 1 32-oz. carton reduced-sodium chicken stock • 1 medium apple, chopped
• 1 cup water • 2 celery stalks, chopped
• 3 cups thinly sliced zucchini (1 pound) • 1 tbsp chopped cilantro
• 1 cup chopped carrots (1/2 lb.)
• 1 cup (1-inch) cut fresh green beans (1/4 lb.) Preparation:
• 1 1/2 tsp dried oregano
• 1/2 cup uncooked seashell pasta Blend yogurt, mayonnaise and curry powder in a small bowl. In a large bowl, combine
chicken, raisins, almonds, apple and celery. Add dressing and blend well. Top with cilantro.
• 1 15-oz. can cannellini beans, drained (you could use Great Northern beans
instead)
Serve on top of a bed of dark green salad leaves or spinach, or use as a filling for pita bread.
• 1/2 tsp salt
• 1/2 tsp ground black pepper
Serves 4.
• 3 oz. shredded Parmigiano-Reggiano cheese (3/4 cup)
Preparation: 52mg, Sodium 250mg, Carbohydrate 18.8g, Fiber 2.3g, Protein 23g
1. Heat oil over medium heat in a large soup pot. Add onion and garlic, and sauté 3 minutes. Thai chicken salad
Add diced tomatoes and next 6 ingredients, through oregano. Reduce heat and simmer 15
minutes. Using peanut butter is a little indulgent if you're eating low fat, but most of the fat in peanut
butter is unsaturated. I suggest using natural peanut butter, which contains very little
saturated fat and no partially hydrogenated oils. You can also use a reduced fat natural
2. Bring soup to a boil. Add pasta and cook 10 minutes, or until pasta is tender.Add cannellini peanut butter to cut total fat.
beans, salt, and pepper. Reduce heat and simmer 5 minutes.
3. Divide soup into six bowls. Sprinkle each with 2 Tablespoons of Parmigiano-Reggiano
cheese.
Ingredients:
Serves 6
• 1/4 cup creamy peanut butter, preferably natural
• 2 tbsp less sodium soy sauce or tamari Preparation:
• 1 tbsp rice vinegar

Combine egg whites, milk and herbs in a small bowl. Coat a small nonstick skillet with
• Juice of 1/2 lime cooking spray. Heat the skillet on medium to low heat. Add chopped spinach. As it wilts, pour
• 1/2 tsp minced ginger egg white mixture over the spinach and allow to set around the edges. As the edges set, lift
them gently with a spatula and tip the skillet to allow remaining liquid underneath. When the
• 2 cups rotisserie chicken, chopped
egg whites are set, sprinkle the cheese on top, then fold the omelet in half. Serve
• 8 Romaine lettuce leaves immediately.
• 2 cups pre-shredded dry coleslaw mix
• 4 tbsp rice vinegar Serves 1
• 2 plum tomatoes, halved and sliced

Calories: 81, Calories from Fat 14, Total Fat 1.6g (sat 0.9g), Cholesterol 5mg, Sodium
249mg, Carbohydrate 3.4g, Fiber 1g, Protein 13.4g
Preparation:
Pumpkin pancakes
Combine peanut butter, soy/tamari sauce, rice vinegar, lime juice and ginger in a medium
bowl. Stir in chopped chicken. If you like pancakes, you'll love pumpkin pancakes. Throw in some chopped apple, or a
handful of raisins or even some chopped cranberries if you like. Enjoy with warm maple
syrup.
Place two romaine lettuce leaves on each of four plates. Drizzle rice vinegar over coleslaw
and toss. Top each plate with 1/2 cup of coleslaw and vinegar mix. Surround romaine with
sliced tomatoes, then top plates with one-fourth of the peanut chicken mixture. Prep Time: 15 minutes
Serves 4. Cook Time: 15 minutes
Per Serving: Calories 234, Calories from Fat 95, Total Fat 10.5g (sat 2.3g), Cholesterol Ingredients:
48mg, Sodium 326mg, Carbohydrate 11.2, Fiber 3g, Protein 23.5g
• 1 cup all-purpose flour

Herbed egg white spinach omelet
• 1/4 cup packed brown sugar
If you're watching your cholesterol, you may need to limit your intake of dietary cholesterol,
of which eggs are a notorious source. While you undoubtedly lose some flavor in ridding
• 1 1/2 tsp baking powder
yourself of the yolks, you can add flavor and substance to an egg white omelet in many • 1/4 tsp salt
ways. Here's a nice herbed egg white and spinach omelet, which makes a perfect light
breakfast or lunch. Enjoy this egg white omelet with a dollop of salsa on the side or a slice or
two of whole-grain toast. • 1/2 tsp ground ginger
• 1/4 tsp nutmeg
Cook Time: 10 minutes • 1 large egg, lightly beaten
• 1 tbsp canola oil
Ingredients: • 1 cup nonfat milk
• 1/3 cup pure pumpkin
• 3 egg whites
• 1 tablespoon nonfat milk Preparation:
• 1/2 tsp dried mixed herbs
• Freshly ground black pepper Whisk flour, sugar, baking powder, salt, cinnamon, ginger and nutmeg together in a medium
bowl. Combine egg, oil, milk and pumpkin in a small bowl. Stir pumpkin mixture into dry
• 3/4 cup chopped fresh baby spinach ingredients. Leave to stand for five minutes.
• 1 tablespoon reduced-fat shredded sharp cheddar or grated parmesan
For each pancake, scoop 1/4 cup of batter on to a hot griddle or nonstick skillet sprayed with Per Serving With Cheese: Calories 176, Calories from Fat 65, Total Fat 7.2g (sat 1.9g),
cooking spray. Turn pancakes when bubbles appear and edges are cooked, after about 2 Cholesterol 8mg, Sodium 267mg, Carbohydrate 12.1g, Fiber 1.9g, Protein 15.7g
minutes. Cook for 1 1/2 minutes on second side.
Edamame rice
Makes 8-10 pancakes. This is a light and refreshing way to jazz up a side dish of rice. Cooking it in the microwave
saves time.
Per two pancake serving: Calories 226, Calories from Fat 46, Total Fat 5g (sat 0.6g),
Cholesterol 53mg, Sodium 414mg, Carbohydrate 40g, Fiber 1.6g, Protein 4.9g Cook Time: 15 minutes
Potato spinach fritatta Ingredients:

A frittata is basically an open-faced omelet. Most of the cooking is done in a skillet, but a
frittata is often finished under the broiler. This reduced fat potato spinach frittata makes a
great brunch, lunch or light supper dish. Serve with a crisp green salad drizzled with your • 1 cup uncooked jasmine rice
favorite low-fat dressing.
• 2 cups water
• 1 cup frozen edamame
Ingredients:
• 2 tbsp freshly chopped mint
Preparation:
• 2 tsp canola oil
• 1 1/2 cups diced red potatoes Place rice and water in a microwavable bowl. Microwave uncovered on high for 9 minutes.
• 1/2 cup chopped red onion Remove from microwave oven and stir. Add edamame, lemon juice and mint. Cover and
return to microwave. Microwave on high for 5 minutes. Allow to stand for 1 minute. Makes 3
• 1 cup baby spinach, roughly chopped
cups.
• 1/4 cup parsley, chopped
• 1 1/2 cups liquid egg substitute Serves 6
• 1/4 cup fat-free milk
• 1/3 cup reduced fat cheese (optional) Per Serving: Calories 166, Calories from Fat 25, Total Fat 2.8g (sat 0.5g), Cholesterol 0mg,
Preparation:
Potato Cauliflower Curry
Heat oil in a medium skillet with an oven-proof handle. Sauté potatoes and onion until Cauliflower and potatoes pair well together in this mildly spicy vegetarian main dish.
potatoes are just tender—about 10 minutes. Add chopped spinach and parsley, and cook
until spinach wilts. Combine egg substitute and milk, and pour mixture over vegetables. Prep Time: 15 minutes
Cook (without stirring or lifting the sides) until the sides of the frittata set. As it begins to
set, preheat broiler.
Sprinkle cheese over frittata and place skillet under broiler until eggs are set and cheese is
melted—about 1-2 minutes. Carefully remove skillet from oven. Cut frittata into four wedges. Ingredients:
Serves 4. • 1 cauliflower head (2-3 pounds), cut into florets

• 1 pound potatoes, peeled and cut into 1-inch pieces
Per Serving Without Cheese: Calories 149, Calories from Fat 47, Total Fat 5.3g (sat 0.7g),
Cholesterol 1mg, Sodium 190mg, Carbohydrate 11.9g, Fiber 1.9g, Protein 13.5g
• 1 onion, roughly chopped
• 2 cloves garlic, crushed Per Serving: Calories 29, Calories from Fat 13, Total Fat 1.5g (sat 0.1g), Cholesterol 0g,
• 2 tbsp garam masala or curry powder
• 1 cup fat-free low-sodium vegetable Broth Vegetable curry
• 2 cups frozen peas It's good to go meatless a couple of times a week. Here's one excellent way to eat your
veggies, by making this tasty vegetable curry. Serve over Basmati rice.
Preparation:
Bring a large pot of water to a boil. Boil cauliflower and potatoes for 4-5 minutes. Drain into
a colander. Cook Time: 30 minutes
In a large Dutch oven, heat oil on medium heat. Add chopped onion and garlic and cook until Ingredients:
onions are softened. Sprinkle curry powder into onion and garlic and stir for 1 minute. Add
drained cauliflower and potatoes and coat in curried onion mixture. Add vegetable broth and
deglaze. Cover and simmer for 10 minutes. Stir in peas; cover again and cook for 5-7 • 1 tbsp canola oil
minutes.
• 2 tbsp curry powder
Serves 4
• 1 tbsp cumin
• 1 medium onion, chopped
Per Serving: Calories 231, Calories from Fat 3.8g (sat 0.4g), Cholesterol 0mg, Sodium • 2 medium carrrots, sliced
126mg, Carbohydrate 40g, Fiber 11.5g, Protein 9.6g • 1 large potato, peeled and cubed
• 1 cup cubed butternut squash
Gravy
• 1 cup green beans, trimmed and chopped into 2-inch pieces
Every roast needs some gravy, but gravy can be a huge source of fat. Make a lower fat gravy
by using defatted chicken stock or fat-free chicken broth.
• 1 cup broccoli or cauliflower florets
• 1 14.5-ounce can no-salt-added diced tomatoes
Cook Time: 15 minutes • 1 8-ounce can no-salt-added tomato sauce
Ingredients: Preparation:
Heat oil in large pot or Dutch oven. Add curry powder and cumin and stir for 1 minute until
aromatic.
• 1/2 cup onion, finely chopped
• 1/2 cup pre-sliced cremini mushrooms, chopped Add onion, carrots and potatoes and saute for 3-4 minutes, stirring constantly. Add squash,
• 2 cups fat free, reduced sodium chicken broth with defatted drippings from roast green beans and broccoli and cook for 2 minutes. Add tomatoes and tomato sauce. Simmer
chicken uncovered for 20 minutes until vegetables are tender and sauce has thickened. Serve with
Basmati or whole grain rice.
• 2 tbs cornstarch dissolved in 1/3 cup water
Serves 4-6
Preparation:
Per Serving: Calories 232, Calories from Fat 44, Total Fat 4.7g (sat 0.3g), cholesterol 0mg,
In a 2-quart saucepan, cook onions and mushrooms until softened. Add stock or broth and Sodium 53mg, Carbohydrate 40.4g, Fiber 9.6g, Protein 6.7g
bring to a boil. Turn down heat and simmer for 10 minutes. Stir in cornstarch and water and
simmer for 3 more minutes, stirring from time to time.
Bean veggie stew
Serves 6. This fiber-packed bean and vegetable stew makes a perfect winter supper. Full of different
flavors and textures, it's both satisfying and low fat. Take some bean and vegetable stew
along to your next pot luck. To make it a truly vegetarian dish, use vegetable broth instead version. Other people swear by kale rather than cabbage, which may be more in keeping
of chicken broth. with tradition. Add a little nutmeg or mace if you have it.
Prep Time: 15 minutes Cook Time: 30 minutes
Cook Time: 45 minutes Ingredients:
Ingredients: • 2 pounds potatoes, peeled and cut into pieces

• 1 small cabbage, cored and chopped
• 1 tbsp olive oil • 2 small leeks, white parts only, sliced
• 1 large onion, finely chopped • 1 cup fat-free milk
• 2 garlic cloves, crushed • 4 ounces fat-free cream cheese, softened
• 2 large carrots, chopped • 1/2 teaspoon white pepper
• 2 celery stalks, sliced
• 2 small red potatoes, peeled and cubed Preparation:
• 1 small yellow pepper, chopped
• 1 cup sliced cremini mushrooms Boil potatoes in a large pot of water until tender, about 20-25 minutes. Meanwhile, in a
second pot, boil or steam cabbage for 10 minutes or until tender. Drain, cover and set aside.
• 1 tsp cumin
• 1 tbsp chili powder
In a medium saucepan, simmer leeks in milk for 5 minutes. When leeks are soft, remove
• 1 1/2 cups fat-free, low sodium chicken or vegetable broth with a slotted spoon and put to one side, reserving the milk.
• 1 15-ounce can crushed tomatoes
• 1 15-ounce can reduced sodium black beans, rinsed and drained When potatoes are tender, drain well. Add half the milk used to simmer the leeks. Mash the
potatoes until all the lumps have gone. Add cream cheese and white pepper then mash again
• 1 15-ounce can white beans, rinsed and drained
until blended. Use remaining milk if needed. Stir in cabbage and leeks.
• 1 zucchini, sliced
Serve immediately.
Preparation:
Serves 6-8
In a large Dutch oven, heat oil over a medium heat. Cook onion, garlic, carrots, celery,
potato cubes and yellow pepper until onion has softened, about 3-4 minutes. Stir in
Per Serving: Calories 132, Calories from Fat 6, Total Fat 0.7g (sat 0.2g), Cholesterol 2mg,
mushrooms, cumin and chili powder. Add broth and tomatoes. Bring to a boil, then cover and
simmer for 20 minutes. Stir in beans and sliced zucchini. Cook uncovered for 10 minutes.
Roasted veggies
Serve over rice or with some crusty whole grain bread for a filling supper.
This colorful mix of vegetables makes an ideal accompaniment to chicken or fish, or simply
toss with some pasta for a vegetarian meal.
Serves 6-8

Per Serving Calories 278, Calories from Fat 28, Total Fat 3g (sat 0.4g), Cholesterol 0mg,
Sodium 289mg, Carbohydrate 49g, Fiber 12.6g, Protein 13.5g
Colcannon
Ingredients:
Colcannon is a perfect side dish for St. Patrick's Day. It's basically a mashed potato and
cabbage dish, although many variations exist. I like to blend in milk-simmered leeks in this
• 2 tbsp olive oil Garlic mashed potatoes
Garlic mashed potatoes can be creamy and flavorful without all that butter and cream. Try
• 2 red onions, cut into thick wedges
this version for your holiday table, or as a side dish for any occasion.
• 2 red potatoes, cut into 6 wedges
• 2 medium carrots, cut into chunks Prep Time: 10 minutes
• 2 medium parsnips, cut into large chunks
• 2 zucchini, thickly sliced Cook Time: 25 minutes
• 4 garlic cloves
• 1 red bell pepper, seeded and cut into chunks Ingredients:
• Fresh rosemary sprigs

• Ground black pepper • 2 pounds Yukon Gold potatoes, peeled and cut into pieces
• 6 garlic cloves, peeled
Preparation: • 1/3 cup fat-free milk, warmed
• 1/3 cup fat -free sour cream
Preheat oven to 425 degrees. Spray a large baking pan or ovenproof dish with nonstick • 1/2 tsp black pepper
cooking spray. Arrange cut vegetables in dish and drizzle with olive oil. Add rosemary sprigs
and season with pepper. • Chives, freshly chopped
Roast vegetables for 20 minutes. Remove from oven and turn vegetables over. Roast for an Preparation:
additional 20 minutes, or until vegetables are tender and slightly browned.
Boil potatoes and garlic cloves in a large saucepan for 20 minutes until potatoes are tender.
Sweet potato “fries” Drain and return to pan. Add heated milk plus sour cream to potatoes and garlic, and mash
with a potato masher until smooth. Use a little more milk if you prefer thinner mashed
We all love fries, but have you tried sweet potato oven fries? Sweet potatoes are a great
potatoes. Add black pepper to taste. Garnish with some chopped chives.
source of vitamins B6, C and beta-carotene, as well as a good source of fiber.
Serves 6.
Per Serving Calories 124, Calories from Fat 1, Total Fat 0.2g (Sat 0g), Cholesterol 1mg,
Ingredients:
Mashed sweet potatoes
No Thanksgiving table would be complete without sweet potatoes. Enjoy these low fat
• 2 large sweet potatoes mashed sweet potatoes with orange juice, a hint of brown sugar and mildly spiced with
cinnamon and ginger for a perfect low fat Thanksgiving side dish.
• 1 tbsp of olive oil
• 1/4 tsp salt
Preparation:
Preheat the oven to 450 degrees.

Ingredients:
Cut the sweet potatoes into 1/2 inch strips or wedges and toss in the oil and salt. Arrange in
a single layer on a nonstick baking sheet. Place in oven for 30 minutes, turning once. • 4 medium sweet potatoes, peeled and cubed
• 1 tsp orange zest
• 1 tbs brown sugar Melt 1/4 cup orange marmalade over low heat in a saucepan (or microwave in a bowl.)

Add 1 Tbsp. cinnamon, 1 Tbsp. nutmeg and 1 tsp. cardamom. Stir until spices are combined.
• 1/2 tsp ground ginger
Add mixture to sweet potatoes and combine.

Preparation:
Place in a casserole dish.

Bring a large pot of water to a boil. Add sweet potatoes and cook for 20-25 minutes until
tender. Drain sweet potatoes; add orange juice, orange zest, brown sugar, cinnamon and
ginger. Mash until smooth. Lightly sprinkle brown sugar on top.
Serves 6. Bake for 30 minutes at 350 degrees.
Per Serving: Calories 180, Calories from Fat 4, Total Fat 0.4g (sat 0.1g), Cholesterol 0mg, Nutrition
Sodium 21mg, Carbohydrate 41.3mg, Fiber 4.7g, Protein 2.7g One cup of sweet potatoes has over 200% of the RDA for Vitamin A and beta-carotene, 20%
of the RDA for Vitamin C, and 5 grams of protein in addition to its 59 grams of carbohydrate
- a fantastic natural source of vitamins. One cup of sweet potatoes without the added brown
Orange whipped sweet potatoes sugar (and without being packed in syrup) have 258 calories.
Yams and sweet potatoes are packed with vitamins. This non-fat recipe has my friends
begging me to bring it to our potlucks and dinners. Serve it as a side dish in place of
potatoes. Potato-asparagus salad
Awaken your tastebuds with this great alternative to ordinary potato salad. A low fat
vinaigrette dressing is drizzled over tender baby red potatoes, crisp asparagus tips and slices
Prep Time: 0 hours, 10 minutes of red onion. Use green beans instead of asparagus if you prefer.
Cook Time: 1 hours, 30 minutes Prep Time: 15 minutes
Ingredients: Cook Time: 15 minutes
• 3-4 sweet potatoes Ingredients:

• 1/4 cup orange marmalade
• 1 tablespoon nutmeg • 1 pound baby red potatoes
• 1 tablespoon cinnamon • 1 cup asparagus tips
• 1 teaspoon cardamom • 1/2 red onion, sliced
• 2 tablespoons brown sugar • 1/4 cup fat free, reduced sodium chicken broth
• 2 tbsp white wine vinegar
Preparation: • 2 tsp Dijon mustard
• 1 tsp extra-virgin olive oil
Prick and bake sweet potatoes for 45 minutes at 450 degrees, or microwave until done
(about 6 minutes each potato.)
• 1 garlic clove, crushed
• Fresh ground black pepper to taste
Halve and scoop out the potatoes and discard the skin.
Preparation:
Mash the potatoes

Place potatoes in a large pot and cover with water. Bring to a boil then simmer for 10-12
minutes. Add asparagus tips and simmer for two to three minutes more, until asparagus is
bright green and potatoes are tender. Drain vegetables and allow to cool for a few minutes. Three bean salad
Cut potatoes into quarters. One of my favorite salads is Three Bean Salad. It's a low fat, high fiber and high protein
salad, which you can serve at any summer gathering. It's delicious at room temperature, but
While potatoes and asparagus are cooling, whisk chicken broth, vinegar, mustard, oil and you can serve it chilled, too.
garlic together in a small bowl. Place vegetables in a large bowl. Top with red onion slices.
Drizzle dressing over salad. Gently toss to coat. Serve warm, at room temperature or chilled. Ingredients:
Serves 4-6
• 1 pound green beans, trimmed and cut diagonally into 1-inch pieces
Per Serving: Calories 112, Calories from Fat 12, Total Fat 1.3g (sat 0.2g), Cholesterol 0g,
• 1 15-ounce can cannellini beans, drained and rinsed
Sodium 112mg, Carbohydrate 23.2g, Fiber 4.8g, Protein 4.3g • 1 15-ounce can kidney beans, drained and rinsed
• 1/4 cup minced shallots
Confetti rice salad • 4 tbsp white wine vinegar
This is a colorful rice salad to serve at your next picnic or cookout. Pack any leftovers for a • 1 tbsp extra-virgin olive oil
lunch time salad. Try whole grain rice for a nuttier flavor and an extra boost of fiber.
• 1 tsp Dijon mustard
Ingredients:
Preparation:
• 2 cups cooked rice

Steam or cook the green beans in a pot of boiling water for 3-4 minutes, until tender-crisp.
• 1 cup frozen sweet corn, thawed Drain and plunge beans into cold water to stop cooking and retain color. Combine cooked
green beans with cannellini beans, kidney beans and shallots in a large bowl. Whisk vinegar,
• 1 cup reduced sodium, canned black beans, rinsed and drained
oil and mustard and drizzle over bean mixture. Toss gently. Serve chilled or at room
• 1/2 red pepper, diced temperature.
• 1 bunch scallions, chopped
• 1/4 cup chopped parsley Serves 6-8.
• .
• Dressing: Per Serving: Calories 184, Calories from Fat 21, Total Fat 2.4g (sat 0.3g), Cholesterol 0mg,
• 1/4 cup white wine vinegar
• 1 tbsp olive oil Orange glazed carrots
• 1/2 tsp cumin A quick and easy side dish for your Thanksgiving or Christmas table, or for any other holiday
dinner.
Preparation:
Place cooked rice in a shallow dish and refrigerate until cool. When cool, combine with sweet
corn, black beans, red pepper, scallions and parsley. Ingredients:
Whisk vinegar oil and oil together, or place ingredients in screw top jar and shake vigorously
until blended. Pour over rice salad and stir well to combine. Chill until ready to serve. • 1 pound baby carrots
Serves 6-8 • 1 tbsp honey
• 2 tbsp finely chopped fresh parsley
Per Serving: Calories 144, Calories from Fat 23, Total Fat 2.7g (Sat 0.3). Cholesterol 0mg,
Sodium 66mg, Carbohydrate 26.7g, Fiber 3g, Protein 3.8g Preparation:
Cook carrots in a large skillet of boiling water until tender-crisp, about 5 minutes. Drain Picnic potato salad
water. Add honey and orange juice and simmer until liquid is syrupy, about 3 or 4 more This potato salad is a creamy low-fat delight. Omit the eggs if you need to watch your
minutes. Sprinkle with fresh parsley. cholesterol, or cut one or both of the yolks if you must. But in terms of fat, the eggs
contribute very little.
Serves 6.
Per Serving: Calories 52, Calories from fat 4, Total Fat 0.4g (sat 0.1g), Cholesterol 0mg,
Sodium 27mg, Carbohydrate 11.3g, Fiber 1.4g, Protein 0.7g Cook Time: 10 minutes
Mexican rice and beans Ingredients:

Mexican Rice and Beans makes a great side dish for a grilled chicken, fish or pork entree, or
use as a burrito filling, with a sprinkling of reduced-fat cheese.
• 1 1/2 pounds white potatoes, skin on, cubed
Prep Time: 10 minutes • 2 hard-cooked eggs, chopped
• 1/2 cup fat-free sour cream
Cook Time: 10 minutes • 1/4 cup fat-free mayonnaise
• 1 tbsp Dijon mustard
Ingredients: • 1/4 cup green onions
• 1 cup finely chopped yellow onion Preparation:

• 2 jalapeno peppers, finely chopped
• 1 tsp cumin Bring a large pot of water to a boil and cook potatoes until tender. Drain and allow to cool.
Add chopped eggs to potatoes. Mix sour cream, mayonnaise and green onions together.
• 2 cups hot cooked rice (microwavable for speed or parboiled) Spoon on to potato and eggs and combine well. Refrigerate until ready to serve.
• 1 15-ounce can crushed tomatoes
• 1 cup frozen sweet corn Serves 6
• 1 15-ounce can less sodium black beans or pinto beans
• 2 tbsp freshly chopped cilantro Per Serving: Calories 149, Calories from Fat 19, Total Fat 2.1g (sat 0.5g), Cholesterol
73mg, Sodium 134mg, Carbohydrate 27.6g, Fiber 2.1g, Protein 4.9g
Preparation:
Savory chicken breasts
This is a great way to turn boring old skinless chicken breasts into a flavorful treat. One word
In a medium skillet coated with nonstick cooking spray, sauté onions and jalapeno peppers
of caution, however: the sodium content of this recipe is high, although bear in mind that
until softened. Sprinkle cumin and cook for 1 minute. Add rice, crushed tomatoes, sweet corn
most of the marinade is discarded rather than absorbed.
and black beans, and simmer for 10 minutes.
Prep Time: 6 hours

Serve with broiled fish, chicken or pork.

Serves 4-6.
Ingredients:
Per Serving: Calories 273, Calories from Fat 10, Total Fat 1g (sat 0.1g), Cholesterol 0mg,
• 1/4 cup tomato ketchup or tomato sauce
• 1/2 cup low-sodium soy sauce (Tamari if you have a wheat allergy)
• 2 garlic cloves, crushed
• 1 tbsp olive oil Preheat oven to 350 degrees. Add mushrooms, garlic and oregano to skillet and gently sauté
for 2 minutes. Add tomatoes and simmer for 10 minutes. Empty mushroom mixture over
• 1/4 cup finely chopped scallions chicken breast and bake in oven for 20 minutes, or until the chicken breasts have reached an
• 4 5-6 ounce skinless, boneless chicken breasts internal temperature of 165 degrees. Season with freshly ground black pepper and serve
with noodles or rice.
Preparation:
Serves 4
Combine ketchup, soy sauce, garlic, oil and scallions in a small bowl. Place chicken breasts in
a gallon-size resealable plastic bag. Pour marinade over chicken. Press out excess air and Per Serving: Calories 216, Calories from Fat 18, Total Fat 2.1g (sat 0.5g),
seal. Refrigerate for 4-6 hours. Cholesterol 82mg, Sodium 615mg, Carbohydrate 13g, Fiber 4.8g, Protein 36.5g
Preheat broiler or grill. Remove chicken from marinade, and discard marinade. Broil or grill Chicken with green chilli sauce
chicken for 6-7 minutes each side, until the internal temperature reaches 165 degrees. Anytime is the right time to grill some juicy chicken breasts. Green chile sauce is an
outstanding way to add just the right touch to this low fat, low-calorie, high protein entrée.
Be sure to check your pantry to see if you have any of these ingredients on hand. Then make
Serves 4 sure you add the ingredients you need to your next grocery list and make this taste-tempting
grilled chicken with green chile sauce recipe. A real people pleaser, that's sure to become a
Per Serving: Calories 214, Calories from Fat 46, Total Fat 5.3g (sat 1g), Cholesterol 82mg, mealtime favorite for your family.
Ingredients:
Chicken and artichokes
Artichokes can be an intimidating vegetable, and if you need more than a few artichoke • 4 chicken breasts, skin and bones removed
hearts for a recipe, you'll save a lot of time using the canned or jarred variety, as I do with
this deliciously light chicken with artichokes recipe. • ¼ cup olive oil (garlic olive oil, if perferred)
• 2 Limes, juice only
Prep Time: 10 minutes • ¼ tsp oregano
• ½ tsp black pepper, or to your taste
Cook Time: 40 minutes • ¼ cup water
• 10 or 12 tomatillos, husks removed and cut in half
Ingredients:
• ½ medium onion, cut in quarters
• 2 garlic gloves, chopped finely
• 2 jalapenos, fresh
• 1 13.75-ounce can water-packed artichoke hearts, drained
• 2 Tbsp cilantro, chopped
• 2 cups sliced mushrooms
• ¼ tsp salt, or to your taste
• 1 garlic clove, minced
• ¼ cup low-fat sour cream
• 1 tsp dried oregano
• 1 15-ounce can diced tomatoes Preparation:
• Freshly ground black pepper
To prepare chicken you’ll first need to marinate your poultry about 24 hours in advance of
Preparation: when you plan to serve:
In a large nonstick skillet coated with nonstick cooking spray, sauté chicken breast for 5 1. You’ll need a shallow glass pan large enough to hold your chicken pieces and
minutes, turning once. Remove chicken and place in a glass baking dish. marinade. To make marinade, combine the juice of one lime, olive oil, oregano,
and black pepper. Then stir marinade ingredients together in pan.
Empty drained can of artichokes into dish over and around chicken.
2. Next, coat each piece of chicken with the combined ingredients made above. Once
the chicken breasts are evenly coated, cover with foil and marinate for 24 hours in
your refrigerator. Occasionally, during the marinade process, turn chicken pieces,
then recover with foil.
3. After marinating chicken 24 hours, slow boil water with tomatillos with onions in a
saucepan. Cook, uncovered, for about 10 minutes or until tomatillos are tender.
4. Place cooked onion, tomatillos, and any water that remains in a blender. Blend
until smooth. Refrigerate sauce in bowl until chicken is grilled.
5. Put chicken on a hot grill and cook until done and no pink remains, about 4 or 5
minutes per side. If an outdoor grill is unavailable, use a kitchen grill pan. I prefer
my cast iron grill pan for indoor grilling.
6. When chicken is ready, place on a serving tray and bring indoors. Next, put about
a tablespoon of low fat sour cream on each chicken breast and pour refrigerated
green chile sauce over each piece.
Marinating chicken provides a way to add taste and make your grilled chicken tender and
juicy without the use of much fat.
Yield: 4 servings Serving size: 1 breast

Each serving provides:Calories: 210Total fat: 5 gSaturated fat: 1 gCholesterol: 73
mgSodium: 91 mgTotal fiber: 3 gProtein: 29 gCarbohydrates: 14 gPotassium: 780
mg

Orange Chicken This Is A Nice Tangy Dish That The

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• 2 tsp.

grated fresh ginger root

Chicken w/ orange salsa

Prep Time: 15 minutes

Cook Time: 1 hours,

Ingredients: • 1-1/2 cups strawberry yogurt

• 6 chicken breast halves, skinned • 16 oz. pkg. gemelli pasta

• 1 teaspoon grated orange rind • 2 cups pitted cherries

• 1 cup orange juice, divided

Cook Time: 15 minutes

• 3 tbsp reduced-sodium soy sauce

Serves 4. Cook Time: 15 minutes

Chicken and asparagus stirfry • 1/4 cup apricot preserves

Cook Time: 12 minutes • 1 tsp ground coriander

• 2 tsp reduced sodium soy sauce

Serves 4 Serve with whole grain rice and mango chutney.

Cook Time: 30 minutes Ingredients:

Ingredients: • 1/3 cup plain non-fat yogurt, drained

• 1 tbsp rice vinegar

• 2 plum tomatoes, halved and sliced

Serves 4. Cook Time: 15 minutes

• 1 cup all-purpose flour

Potato spinach fritatta Ingredients:

Serves 4. • 1 cauliflower head (2-3 pounds), cut into florets

Cook Time: 15 minutes • 1 8-ounce can no-salt-added tomato sauce

Prep Time: 15 minutes Cook Time: 30 minutes

Cook Time: 45 minutes Ingredients:

Ingredients: • 2 pounds potatoes, peeled and cut into pieces

Prep Time: 15 minutes

• Fresh rosemary sprigs

Preheat the oven to 450 degrees.

• 1/2 tsp cinnamon

Add mixture to sweet potatoes and combine.

Place in a casserole dish.

Serves 6. Bake for 30 minutes at 350 degrees.

Cook Time: 1 hours, 30 minutes Prep Time: 15 minutes

Ingredients: Cook Time: 15 minutes

• 3-4 sweet potatoes Ingredients:

Mash the potatoes

• 2 cups cooked rice

Mexican rice and beans Ingredients:

• 1 cup finely chopped yellow onion Preparation:

Prep Time: 6 hours

Cook Time: 14 minutes

Yield: 4 servings Serving size: 1 breast

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