4 ounces of orange roughy or cod
1 cup diced fresh tomatoes
1 small onion, sliced
1/2 green or red pepper sliced
1/2 tsp. basil
Preheat oven to 350° F. Individually wrap each piece of fish in foil after topping each with 1/2 of toppings. Bake for 20 minutes.
1/2 lb. ground turkey breast
2 cups low-sodium marinara sauce
1 carrot, shredded
2 mushrooms, sliced
1 small onion, diced
1/4 red or green pepper, diced<
Spray non-stick skillet with cooking spray and brown ground turkey breast. Add vegetables and sauce to the skillet and simmer for 10 minutes. Serve over pasta.
1 1/2 lbs eye of round roast
6 new potatoes, quartered
16 baby carrots
2 medium onions, quartered
1 stalk celery, diced
2 bay leaves
2 15-ounce cans low-sodium diced tomatoes
1 cup water
Trim all fat from the roast. Place in a large Crockpot and add vegetables. Pour diced tomatoes and water over the roast and add the bay leaves to the liquid. Place cover on the Crockpot and cook on high for one hour. Turn down to low and cook for 6 to 8 hours. (Use leftovers for sandwiches.)
10 small peaches
4 Tbsp. apple juice concentrate
4 tsp. cinnamon
1 1/2 cups of rolled oats
2/3 cup whole-wheat pastry flour
1/2 cup apple juice concentrate
1 1/3 cup nonfat frozen vanilla yogurt
Slice peaches into 1/2" thick slices. Toss the peaches in 4 Tbsp. apple juice concentrate and place into a suitable sized baking dish. To make the streusel topping, pulse all the dry ingredients in a food processor. Add 1/2 cup apple juice concentrate and pulse until all are incorporated into pea-sized pieces. Add more flour, if necessary. Place the streusel over the peaches. Bake for 40 to 50 minutes in a preheated 350° F. oven until golden and bubbling. Serve in bowls topped with 3 ounces yogurt.
8 ounces raw salmon
2 Tbsp. low-sodium soy sauce
1/3 cup orange juice
1 tsp. olive oil
2 tsp. lemon juice
1 clove garlic, minced
Combine all ingredients and marinate the salmon fillets for 8 hours. Broil salmon until fish flakes.
1 Tbsp. olive oil
1 garlic clove, crushed
1/4 tsp. ground pepper
1 1/2 lbs. Small new red potatoes
1 Thsp. chopped fresh parsley
Mix oil, garlic, and pepper in a 9-inch square-baking pan. Add potatoes and tum to coat with oil. Bake until tender and browned. Bake for 30 to 35 minutes at 425° F. Sprinkle with parsley.
2 boneless skinless chicken breasts
juice of 1 lime
1 clove of garlic, minced
1 Tbsp. low-sodium Worcestershire sauce
2 tsp. Dijon mustard
Trim all fat from the chicken breasts. Mix together lime juice, garlic, and Worcestershire sauce. Marinate chicken for 1/2 hour. Coat each chicken breast with 1 tsp. Dijon mustard. Broil or grill for 5 minutes each side, utilizing the balance of the mustard after turning.
2 onions, quartered
1/2 red pepper, sliced
1 small zucchini or yellow squash, sliced
2 Thsp. balsamic vinegar
1 tsp. olive oil
1/2 tsp. oregano or basil
ground pepper to taste
Preheat oven to 375° F. Cut vegetables and place in a large bowl, stir in vinegar, oil, oregano, and pepper. Spray baking sheet with canola spray and place vegetables even over the baking sheet. Bake for 30 to 45 minutes, stirring occasionally until vegetables are tender.
1 cup cake flour
1/2 cup dutch process cocoa powder
1/2 tsp. baking powder
1 tsp. baking soda
3/4 cup packed light brown sugar
3 egg whites
1/2 cup prune puree
1/3 cup skim milk
2 tsp. vanilla extract
1/2 cup decaf coffee
Preheat the oven to 350° F. Lightly spray a nonstick loaf pan with vegetable cooking spray. Sift the dry ingredients together. Mix the brown sugar, egg whites, prune puree, skim milk, vanilla, and coffee together. Add the sifted dry ingredients to the liquids and stir until well incorporated. Do not over mix. Pour the chocolate batter into the loaf pan and bake for 45 to 50 minutes or until a toothpick inserted in the center comes out clean. Cool for 15 minutes, invert onto a rack and allow to completely cool.
2 Thsp. lemon or lime juice
1 clove garlic, minced
3 Tbsp. low-sodium Worcestershire sauce
1/8 tsp. pepper
1 Thsp. canola oil
1 large green onion
1 large green pepper
1 large red pepper
1 lb. boneless, skinned chicken breast
Combine lemon juice, garlic, Worcestershire sauce, and pepper in a bowl. Cut chicken lengthwise into thin strips and add to marinade. Coat chicken pieces evenly with marinade and refrigerate for at least 20 minutes. Turn strips once to coat more evenly. Slice green pepper, red pepper, and onion into long strips. In a nonstick skillet, heat oil over medium heat. Add onion and pepper slices and saute. Add chicken and marinade to skillet and cook until chicken is done. Warm flour tortillas. To serve, place chicken and vegetable mixtures into 8 tortillas. Garnish with tomato and mock sour cream.
1 cup low-fat cottage cheese
2 Tbsp. skim milk
1 Tbsp lemon juice
Blend cottage cheese, skim milk, and lemon juice in blender until smooth.
3 cups cooked whole-wheat pasta
1 can low-sodium chicken broth
1/3 cup nonfat cream cheese
2 cloves garlic, minced
1 small onion, chopped
1/4 cup parmesan cheese
1 cup mushrooms
1/2 lb. asparagus stalks, trimmed
Heat broth with the onions and the garlic in a non-stick skillet. Saute for 3 minutes. Add mushrooms and asparagus and simmer for 5 to 6 minutes. Add Parmesan cheese and serve sauce over cooked pasta.
2 apples, cored and peeled
2 tsp. brown sugar
1/4 tsp cinnamon
2 Tbsp. walnuts
1 Tbsp. raisins or chopped dried apricots
juice of 1 orange or 2/3 cup apple juice
Peel and core the apples, leaving the bottom intact. Mix the brown sugar, cinnamon, walnuts, and raisins together. Place 1/2 of the mixture on each of the apples. Place the apples in a microwave safe container and pour the juice over the apples. Sprinkle each apple with additional cinnamon and microwave for 3 minutes. Serve warm.
*Recipes from www.saintlukes.org and www.wfubmc.edu/HeartCenter