Cooking Well_ Osteoporosis Part 2

Chickpea, Tomato, and Rice Soupserves 4ingredients1 teaspoon olive oil1 small onion, diced (about 4 ounces)8 ounces chopped Italian plum tomatoes (can) cup brown rice12 ounces cooked chickpeas3 garlic cloves, minced5 cups chicken stock teaspoon fresh rosemary, minced2 tablespoons fresh parsley, choppedSalt and pepper to tastecooking instructionsHeat the oil in a large pan over high heat. Add the onion and saute until translucent. Add the garlic, tomatoes, rosemary, and cook until the juices are evaporated. Add the rice, stock, and bring to boil. Reduce heat, cover, and simmer for 25 minutes. Add the chickpeas and continue to cook for 5 minutes, or until the rice is cooked through. Add the parsley, season to taste, and serve immediately.nutritional factsPer Serving: 391 Cal (15% from Fat, 22% from Protein, 64% from Carb); 22 g Protein; 6 g Tot Fat; 1 g Sat Fat; 2 g Mono Fat; 64 g Carb; 16 g Fiber; 12 g Sugar; 136 mg Calcium; 7 mg Iron; 719 mg Sodium; 0 mg Cholesterol White Beans Stewserves 4ingredients1 teaspoon olive oil1 pound dried white beans1 small onion, diced (about 4 ounces)1 medium carrot, diced (about 3 ounces)1 large celery stalk, diced (about 2 ounces)1 tablespoons garlic cloves, minced7 ounces canned tomato puree (preferably organic)2 teaspoons flour1 tablespoons fresh parsley, minced1 bouquet garni2 cups chicken stock (low-fat and low-sodium)Salt and pepper to tastecooking instructionsSoak the beans overnight. Discard the water.Place the beans in a large pan and add enough water to cover them. Bring to a boil over high heat. Remove from heat and let stand covered for 5 minutes. Drain the beans and rinse under cold water.Heat the oil in a large pan over high heat. Add the onions, carrots, celery, garlic, and saute for 2 minutes. Mix in the flour. Add the beans, bouquet garni, and 4 cups of stock. If the beans are not covered, add more water. Bring to a boil. Cover, reduce heat, and simmer for 30 minutes or until tender. Add the tomato puree and bring to a boil. Add parsley and season to taste. If the mixture is too thin, remove some beans, mash them, and add them back to the stew. Serve immediately.nutritional factsPer Serving: 461 Cal (5% from Fat, 24% from Protein, 71% from Carb); 29 g Protein; 3 g Tot Fat; 1 g Sat Fat; 1 g Mono Fat; 84 g Carb; 19 g Fiber; 8 g Sugar; 310 mg Calcium; 14 mg Iron; 461 mg Sodium; 1 mg Cholesterol

Pumpkin Soup and Pepita.s.serves 4ingredients1 teaspoon olive oil1 medium onion, minced (about 6 ounces)2 garlic cloves, minced3 cups chicken stock (low-fat and low-sodium)One 15-ounce can unflavored pumpkin puree1 cup low-fat evaporated milk1 teaspoon vanilla2 fresh sage leaves2 tablespoons pepita.s.salt and pepper to tastecooking instructionsHeat the oil in a large pan over medium heat. Add the onions and saute until translucent. Stir in the garlic and continue to cook for another minute. Add the pumpkin puree, stock, and sage. Mix occasionally while bringing to a boil. Add the evaporated milk, vanilla, and bring to a boil still stirring occasionally. season to taste and garnish with the pepitas before serving.nutritional factsPer Serving: 178 Cal (22% from Fat, 19% from Protein, 59% from Carb); 9 g Protein; 4 g Tot Fat; 1 g Sat Fat; 2 g Mono Fat; 27 g Carb; 4 g Fiber; 15 g Sugar; 267 mg Calcium; 2 mg Iron; 587 mg Sodium; 3 mg Cholesterol Smoked Salmon, Potato, and Watercress Saladserves 4ingredients12 ounces smoked salmon, diced3 cooked potatoes, sliced (about 1 pound)1 bunch watercress1 cup cooked broccoli1 hardboiled egg, chopped (or 2 egg whites for less cholesterol)2 tablespoons white wine vinegar4 tablespoons olive oil1 teaspoon Dijon mustard1 tablespoon minced shallots2 tablespoons minced salad herbSalt and pepper to tastecooking instructionsMix the vinegar, mustard, and shallots in a bowl. Whisk in the olive oil, 1 tablespoon of minced herbs, and season to taste.Mix half of the dressing with the potatoes. Mix the remaining dressing with the watercress. Divide the watercress among four plates. Top with the potatoes, broccoli, and salmon. sprinkle with the chopped egg, remaining minced herbs, and serve immediately.nutritional factsPer Serving: 377 Cal (48% from Fat, 22% from Protein, 30% from Carb); 21 g Protein; 20 g Tot Fat; 3 g Sat Fat; 12 g Mono Fat; 28 g Carb; 3 g Fiber; 2 g Sugar; 46 mg Calcium; 2 mg Iron; 80 mg Sodium; 83 mg Cholesterol

Greens with Goat Cheese, Dates, and Walnutsserves 4ingredients5 ounces mesclun4 ounces goat cheese cup walnuts, chopped8 Medjool dates1 teaspoon Dijon mustard1 large garlic clove, minced1 large shallot, minced2 tablespoons apple cider vinegar2 tablespoons olive oil2 tablespoons walnut oil2 tablespoons salad herbsSalt and pepper to tastecooking instructionsIn a bowl mix the mustard, garlic, shallot, and vinegar. Whisk in the oils, herbs, and season to taste.Place the mesclun in a bowl and mix in of the vinaigrette. Crumble the goat cheese over the greens. Add the walnuts and dates. Drizzle the remaining dressing and serve immediately.nutritional factsPer Serving: 384 Cal (54% from Fat, 8% from Protein, 38% from Carb); 8 g Protein; 24 g Tot Fat; 7 g Sat Fat; 10 g Mono Fat; 39 g Carb; 4 g Fiber; 33 g Sugar; 97 mg Calcium; 2 mg Iron; 122 mg Sodium; 13 mg Cholesterol Tomato, Mozzarella, and Basil Saladserves 4ingredients6 large tomatoes, sliced (about 2 pounds)1 shallot, minced1 garlic clove, minced4 tablespoons olive oil2 tablespoons white wine or apple cider vinegar8 fresh basil leaves8 ounces fresh mozzarella cheese, slicedcooking instructionsSpread the tomatoes over a large platter. Sprinkle with salt and set aside for 20 minutes. Mince half the basil leaves and set aside. shred the remaining leaves and set aside.Mix the shallot, garlic, and vinegar in a bowl. Whisk in the oil, the minced basil, and season to taste.Transfer the tomatoes to another serving platter. Alternate a tomato slice and mozzarella slice. spread the shredded basil, pour the dressing over, and serve immediately.nutritional factsPer Serving: 316 Cal (64% from Fat, 19% from Protein, 16% from Carb); 16 g Protein; 23 g Tot Fat; 8 g Sat Fat; 11 g Mono Fat; 13 g Carb; 3 g Fiber; 1 g Sugar; 460 mg Calcium; 1 mg Iron; 373 mg Sodium; 36 mg Cholesterol Salmon and Asparagus Saladserves 4ingredients5 ounces salad greens16 asparagus stalks1 large bulb fennel, sliced thinly (about 12 ounces)4 four-ounce salmon fillets1 teaspoon Dijon mustard2 tablespoons orange juice1 teaspoon orange zest4 tablespoons olive oil1 tablespoon salad herbs, minced1 orange, peeled and slicedSalt and peppercooking instructionsIn a bowl mix the mustard, juice, oil, zest, herbs, and season to taste.Preheat a steamer. Trim the asparagus and place them in the steamer basket. Cook until barely tender. Transfer the asparagus to a platter and let cool.Season the salmon fillets and add to the steamer basket. Top with the fennel slices and steam until cooked through, about 10 to 12 minutes. Time may vary based on the thickness of the fillets.Mix the dressing with the greens. Divide equally among four plates. top with the fillets, fennel, asparagus, orange slices, and serve immediately.nutritional factsPer Serving: 343 Cal (52% from Fat, 31% from Protein, 17% from Carb); 27 g Protein; 20 g Tot Fat; 4 g Sat Fat; 12 g Mono Fat; 15 g Carb; 5 g Fiber; 5 g Sugar; 367 mg Calcium; 3 mg Iron; 156 mg Sodium; 44 mg Cholesterol

Seared Ahi Saladserves 2ingredients4 four-ounce Ahi fillets, Sus.h.i.+ grade4 ounces mixed greens12 cherry tomatoes (about 6 ounces)4 white mushrooms, sliced (about 4 ounces)1 large carrot, sliced diagonally (about 4 ounces)2 cups broccoli (about 6 ounces)2 ounces sugar snap peas1 teaspoon sesame oil1 teaspoon soy sauce1 tablespoon lime juice4 teaspoons olive oil1 teaspoon ginger, minced4 teaspoons sesame seeds1 limeSalt and pepper to tastecooking instructionsMix the sesame oil, soy sauce, lime juice, 1 tablespoon olive oil, and ginger in a bowl. Season with pepper and set aside.Par-boil the carrot, broccoli, and sugar snap peas to desired tenderness. Transfer to an ice-cold water bath to stop the cooking process. Pat dry and set aside.Mix the greens with the prepared dressing and equally divide among four plates. Top with the carrot slices, mushrooms, sugar snap peas, and set aside.Preheat 1 teaspoon olive oil in a nonstick pan over high heat. Season the fish with pepper and a little salt. Sear the fish for 2 minutes on each side. You may sear longer, if you want the center of the fish more cooked.Slice the fish and spread over the top of the prepared salad. Sprinkle withwith the sesame seeds and serve immediately with lime wedges.nutritional factsPer Serving: 296 Cal (40% from Fat, 41% from Protein, 19% from Carb); 31 g Protein; 13 g Tot Fat; 2 g Sat Fat; 6 g Mono Fat; 15 g Carb; 5 g Fiber; 4 g Sugar; 88 mg Calcium; 3 mg Iron; 159 mg Sodium; 43 mg Cholesterol

Chicken Salad with Fruitserves 4ingredients5 ounces fresh mixed greens12 ounces cooked chicken b.r.e.a.s.t.s (without skin), diced1 avocado, diced1 large apple, diced (about 6 ounces)1 orange, peeled and wedged (about 6 ounces)2 kiwis, peeled and sliced (about 6 ounces)4 teaspoons pumpkin seeds2 tablespoons olive oil2 tablespoons lemon juice1 tablespoon fresh salad herbsLarge pinch of each curry and ginger4 ounces reduced fat goat cheese, slicedSalt and pepper to tastecooking instructionsIn a bowl mix the oil, lemon, and herbs. Blend in the curry, ginger, and season to taste.In a bowl mix the greens with 2/3 of the prepared dressing. Equally divide the greens among four plates. Top with the chicken, fruit, avocado, pumpkin seeds, and goat cheese. Drizzle the remaining dressing and serve immediately.nutritional factsPer Serving: 385 Cal (48% from Fat, 28% from Protein, 24% from Carb); 27 g Protein; 21 g Tot Fat; 6 g Sat Fat; 11 g Mono Fat; 24 g Carb; 7 g Fiber; 13 g Sugar; 105 mg Calcium; 2 mg Iron; 169 mg Sodium; 62 mg Cholesterol Belgium Endives with Gorgonzolaserves 4ingredients6 Belgium endives (about 1 pound) cup walnuts, chopped2 ounces Gorgonzola2 tablespoons walnut oil1 tablespoon red wine vinegar1 tablespoon low-fat milk mixed with a dash of mashed Gorgonzola1 tablespoon fresh salad herbs, choppedSalt and pepper to tastecooking instructionsMix the oil, vinegar, and milk mixture. Add herbs and season to taste. slice the endives. Disregard the trunk of each endive. Wash and dry the endives with a salad spinner. Transfer to a bowl and mix with the dressing. Add the walnuts and the crumbled remaining Gorgonzola. Toss lightly and serve immediately.nutritional factsPer Serving: 198 Cal (72% from Fat, 15% from Protein, 14% from Carb); 8 g Protein; 17 g Tot Fat; 4 g Sat Fat; 4 g Mono Fat; 7 g Carb; 6 g Fiber; 1 g Sugar; 244 mg Calcium; 2 mg Iron; 87 mg Sodium; 16 mg Cholesterol

Grapefruit and Crabmeat Saladserves 2ingredients1 large pink grapefruit (about 16 ounces grapefruit)8 ounces crabmeat portions, excess water removed2 tablespoons low-fat canola mayonnaise1 cup lettuce, shredded1 tablespoon freshly minced cilantroChili powder to tasteSalt and pepper to tastecooking instructionsPlace the crabmeat in a bowl.Cut the grapefruit in half. Insert a thin knife all around the skin to loosen up the flesh. Separate the flesh from the skin and place it on a cutting board. Dice the flesh small and transfer to the crabmeat bowl. Add mayonnaise, chili powder, cilantro, and season to taste. Cover with plastic wrap and refrigerate for half an hour.Equally divide the lettuce in two plates and top with the prepared grapefruit crabmeat salad.nutritional factsPer Serving (4 ounces crabmeat): 219 Cal (19% from Fat, 43% from Protein, 38% from Carb); 24 g Protein; 5 g Tot Fat; 1 g Sat Fat; 1 g Mono Fat; 21 g Carb; 3 g Fiber; 16 g Sugar; 105 mg Calcium; 1 mg Iron; 1240 mg Sodium; 63 mg Cholesterol Cod and Potato Quiche with Greensserves 6ingredients2 eggs1 yolk1 cup regular milk teaspoon salt teaspoon pepper teaspoon nutmeg pound cooked cod fish fillet, shredded1 medium onion, thinly sliced (about 6 ounces)3 cups shredded potatoes3 tablespoons plus 1 teaspoon canola oil1 large Boston lettuce cup vinaigrettecooking instructionsPreheat the oven to 425F.Heat 1 teaspoon of oil in a skillet over low heat. Add the onions and cook until soft, but not browned (about 4 to 5 minutes). In a bowl mix the eggs, yolk, milk, salt, pepper, nutmeg, and set aside.Mix 3 tablespoons of canola oil with the shredded potatoes. Spread them over a 9-inch pie pan, as you would do with pie dough. Bake for 15 minutes or until the edge starts to turn golden brown. Remove from the oven. Spread the cooked onions and cod fish over the bottom of the prepared potato pie pan. Pour the egg mixture over and bake for 25 to 30 minutes or until the custard sets. Remove from the oven and wait 5 minutes before slicing. Meanwhile mix the lettuce with the vinaigrette. Serve each quiche slice on top of the green portion.nutritional factsPer Serving: 293 Cal (45% from Fat, 23% from Protein, 32% from Carb); 17 g Protein; 15 g Tot Fat; 3 g Sat Fat; 8 g Mono Fat; 23 g Carb; 2 g Fiber; 6 g Sugar; 115 mg Calcium; 1 mg Iron; 350 mg Sodium; 145 mg Cholesterol

White Beans and Tuna Saladserves 6ingredients2 cups cooked white beans8 ounces cooked tuna2 scallions, chopped2 tomatoes; peeled, seeded, and diced (about 12 ounces)1 medium yellow bell pepper; cut in half, seeded, and ribs removed (about 6 ounces)1 tablespoon freshly minced parsley1 tablespoon freshly minced tarragon2 tablespoons lemon juice4 tablespoons olive oilSalt and pepper to tastecooking instructionsPreheat the broiler. Place the bell pepper halves, opening down, on a cookie sheet. Broil until the skin is completely browned. Place in a brown bag, seal, and let stand for 10 minutes. Remove the bell pepper skin and dice.Place the beans, tuna, scallions, and parsley in a bowl. Mix with half the lemon juice and half the olive oil. Season with pepper and salt. Transfer to an elongated platter. Spread the tomatoes, bell pepper pieces and adjust seasonings. Sprinkle with the remaining lemon juice and olive oil before serving.nutritional factsPer Serving: 364 Cal (36% from Fat, 26% from Protein, 38% from Carb); 24 g Protein; 15 g Tot Fat; 2 g Sat Fat; 10 g Mono Fat; 36 g Carb; 8 g Fiber; 2 g Sugar; 132 mg Calcium; 5 mg Iron; 35 mg Sodium; 26 mg Cholesterol

Grilled Cheese Sandwich with Dandelion Saladserves 2ingredients4 slices of wheat bread4 slices of Cheddar Cheese2 tablespoons grapeseed oil4 ounces dandelion (about 2 cups) small red onion, diced1 large tomato, diced (about 8 ounces)1 tablespoon freshly minced basil2 tablespoons vinaigrettecooking instructionsMix the vinaigrette with the dandelion, tomato, red onion, and basil. Divide between two plates.Place two cheese slices between two bread slices. Brush the grapeseed oil on the outsides of the bread slices. Heat a skillet or grill. Add the sandwich and brown on both sides.nutritional factsPer Serving: 488 Cal (58% from Fat, 14% from Protein, 28% from Carb); 18 g Protein; 32 g Tot Fat; 17 g Sat Fat; 9 g Mono Fat; 35 g Carb; 5 g Fiber; 8 g Sugar; 480 mg Calcium; 4 mg Iron; 820 mg Sodium; 75 mg Cholesterol Fish/Seafood EntreesA healthy diet includes plenty of fish. Why? Fish are sources of proteins, fats, vitamins, and minerals, as well as many essential amino acids. In addition, one of the best sources for Omega-3 fatty acids are oily fish like cod, tuna, salmon, sardines, herring, and mackerel-and all are easier to digest than meat. healthy diet includes plenty of fish. Why? Fish are sources of proteins, fats, vitamins, and minerals, as well as many essential amino acids. In addition, one of the best sources for Omega-3 fatty acids are oily fish like cod, tuna, salmon, sardines, herring, and mackerel-and all are easier to digest than meat.You may have already heard about the health benefits of Omega-3 fatty acids, which help promote weight loss while still having a positive effect on the metabolizing of muscle proteins. Omega-3 fatty acids also help reduce inflammation and lower bad cholesterol (LDL). As for sh.e.l.lfish, keep in mind that the protein levels are usually a little lower than fish and, from a nutrition standpoint, can result in higher cholesterol. So be careful not to over-indulge in sh.e.l.lfish.Cooking fish and sh.e.l.lfish requires particular attention, as the flesh tends to be rather delicate. It is recommended that you use cooking techniques such as steaming, baking, broiling, barbecuing, or sauteing in a nonstick pan with very little oil.

Broiled Salmon with Orange Salsaserves 4ingredients tablespoons grapeseed oilFour 5-ounce salmon fillets2 mangos, diced (about 14 ounces)1 orange, diced (about 6 ounces)1 small red onion, diced (about 2 ounces)2 green jalapenos, diced1 bunch of cilantro, chopped cup of orange juiceSalt and pepper to tastecooking instructionsMix the mangos, orange, red onion, jalapenos, cilantro and orange juice in a bowl. Season to taste and refrigerate at least 30 minutes before use.Preheat the broiler. Brush oil over the fillets and season lightly. Broil the fish for 5 minutes on the non-skin side first. Turnover, brush more oil, and continue to cook for 5 minutes or until the flesh starts to flake. Serve immediately with the salsa.nutritional factsPer Serving: 350 Cal (34% from Fat, 36% from Protein, 30% from Carb); 32 g Protein; 13 g Tot Fat; 3 g Sat Fat; 4 g Mono Fat; 27 g Carb; 3 g Fiber; 21 g Sugar; 387 mg Calcium; 1 mg Iron; 110 mg Sodium; 55 mg Cholesterol

Broiled Salmon with Italian Herbsserves 4ingredients2 tablespoons olive oilFour 5-ounce salmon filletsItalian herbs2 lemons32 asparagus stalks, trimmed (about 2 pounds of asparagus)Salt and pepper to tastecooking instructionsPreheat the broiler and steamer.Place the fillets on a greased pan. Brush olive oil and squeeze lemon juice from one lemon over the fillets. Sprinkle with the herbs and season lightly. Broil for 5 minutes. Turn over, brush with oil, and continue to broil for 5 minutes or until the salmon flesh starts to flake.Meanwhile place the asparagus in the steamer basket and cook until desired tenderness.Transfer the fish to a serving platter and arrange the asparagus around. Serve immediately with lemon wedges.nutritional factsPer Serving: 316 Cal (40% from Fat, 43% from Protein, 17% from Carb); 36 g Protein; 15 g Tot Fat; 3 g Sat Fat; 8 g Mono Fat; 15 g Carb; 7 g Fiber; 4 g Sugar; 440 mg Calcium; 6 mg Iron; 113 mg Sodium Honey Glazed Salmonserves 4ingredientsFour 5-ounce salmon fillets2 tablespoons Dijon mustard4 teaspoons honey2 teaspoons freshly minced thyme1 limeSalt and pepper to taste[image]Serve with Vegetables Gratin Vegetables Gratin.cooking instructionsPlace the salmon fillets in a microwave safe dish.In a bowl, mix the mustard, honey, thyme, and season to taste. Spread the mixture evenly over the salmon fillets. Sprinkle with a little lime juice and cover with a microwaveable top or loosely with plastic wrap. Microwave on high for 3 to 4 minutes. Time may vary based on the thickness of your fillets. Remove from the microwave and let stand for 2 minutes before serving.nutritional factsPer Serving: 296 Cal (48% from Fat, 39% from Protein, 13% from Carb); 29 g Protein; 16 g Tot Fat; 3 g Sat Fat; 6 g Mono Fat; 10 g Carb; 2 g Fiber; 7 g Sugar; 47 mg Calcium; 2 mg Iron; 173 mg Sodium; 84 mg Cholesterol Baked Sardines with Collard Greensserves 4ingredientsFour 5-ounce sardines2 tablespoons olive oil1 large onion, sliced (about 8 ounces)2 pounds collard greens; washed, ribs removed, and pat dry3 garlic cloves, minced cup low-fat milk cup fresh parsley, minced1 teaspoon freshly minced thyme2 pinches nutmeg4 tablespoons shredded parmesan1 tablespoon almond mealSalt and pepper to tastecooking instructionsPreheat the oven to 375F.Remove the heads from sardines and clean their insides well (this can be done at the fish market). Rinse well under cold water.Blanch the collard greens in salted water until barely tender. Drain and press to remove excess water. Chop the collard greens.Heat 1 tablespoon olive oil in a nonstick pan over medium heat. Add the onion and saute until translucent. Add the garlic, collard greens, and cook for 2 minutes mixing constantly. Sprinkle and mix in the almond meal. Add the milk, 2 tablespoons parmesan, parsley, thyme, nutmeg, and season to taste.Pour the mixture on to a greased baking dish and slide in the sardines. Sprinkle the remaining parmesan and drizzle 1 tablespoon olive oil. Cover and bake for 20 to 25 minutes.nutritional factsPer Serving: 390 Cal (51% from Fat, 33% from Protein, 16% from Carb); 32 g Protein; 22 g Tot Fat; 5 g Sat Fat; 11 g Mono Fat; 16 g Carb; 5 g Fiber; 4 g Sugar; 365 mg Calcium; 3 mg Iron; 259 mg Sodium; 92 mg Cholesterol

Poached Oysters with Leeks and Kaleserves 4ingredients1 tablespoon olive oil24 oysters1 shallot, minced1 garlic clove, minced2 large leeks (about 1 pound 6 ounces)3 tablespoons creme fraiche2 pounds kale2 lemonsSalad herbs, mincedPinch NutmegSalt and pepper to tastecooking instructionsTrim the leeks keeping only the white part. Cut in half, clean, and chop small.Carefully open the oysters and transfer their water to a bowl. Remove their flesh and set aside. Place the sh.e.l.ls in a large bowl. Zest half a lemon.Blanch the kale in salted water until tender. Press to remove excess water. Chop small and set aside.Heat a large pan with water and bring to boil. Meanwhile heat the oil in a pan over high heat. Add the shallot, garlic, leek, and saute until tender. Add the kale, a little lemon juice, lemon zest, nutmeg, oyster water, herbs, and creme fraiche. Stir well and bring to a simmer. Reduce heat and add the oysters. Season to taste and continue to cook another minute. Blanch the oyster sh.e.l.ls in the boiling water and transfer to a serving platter. Fill each oyster sh.e.l.l with the prepared mixture and serve immediately with lemon wedges.nutritional factsPer Serving: 428 Cal (29% from Fat, 31% from Protein, 40% from Carb); 35 g Protein; 15 g Tot Fat; 4 g Sat Fat; 5 g Mono Fat; 45 g Carb; 8 g Fiber; 5 g Sugar; 279 mg Calcium; 19 mg Iron; 925 mg Sodium; 160 mg Cholesterol

Tuna with Broccoli and Sesame Vinaigretteserves 4ingredientsFour 5-ounce tuna fillets2 large heads broccoli florets (about 1 pounds)1 teaspoon of Wasabi1 shallot, minced2 garlic cloves, minced1 teaspoon minced ginger2 tablespoons sesame oil1 cup canola oil cup rice vinegar2 tablespoons soy sauce3 tablespoons cilantro, mincedSalt and pepper to tastecooking instructionsBlend the Wasabi, shallot, garlic, ginger, rice vinegar, oils, and soy sauce in a food processor. Add cilantro and season to taste.Marinade the tuna in half the vinaigrette and refrigerate for an hour. Refrigerate the remaining vinaigrette.Pat dry the tuna fillets. Heat a pan with a little canola oil on high heat. Add the fillets and brown. Turn over and continue to cook until desired doneness.Meanwhile blanch the broccoli for one and a half minutes in salted boiling water. Remove and transfer to a bowl. Mix in the remaining vinaigrette and serve immediately with the tuna fillets.nutritional factsPer Serving: 536 Cal (59% from Fat, 29% from Protein, 12% from Carb); 39 g Protein; 36 g Tot Fat; 3 g Sat Fat; 19 g Mono Fat; 17 g Carb; 5 g Fiber; 4 g Sugar; 123 mg Calcium; 3 mg Iron; 568 mg Sodium; 64 mg Cholesterol

Spicy Tuna with Avocado Spreadserves 4ingredients2 teaspoons olive oilFour 5-ounce tuna filletslarge red onion, diced (about 8 ounces)2 large Roma tomatoes, peeled, seeded, and diced (about 8 ounces)2 medium yellow bell peppers; seeded, ribs removed, and diced (about 12 ounces)1 jalapeno, seeded and diced1 avocado, pureed4 tablespoons low-fat yogurt2 tablespoons cilantro lime, juicedTabascoCajun spicesSalt and pepper to tastecooking instructionsMix the avocado with the lime juice. Mix in the yogurt, jalapeno chiles, cilantro, and season to taste. Add Tabasco to taste and refrigerate until needed.Preheat the broiler. Sprinkle Cajun spices on both sides of the fillets. Place the fillets on a greased baking sheet and broil for 2 to 3 minutes. Turn over and continue to cook for 3 to 4 minutes or until the fish flesh starts to flake. Slightly salt when the fish is done.Meanwhile heat the remaining oil in a large pan over medium heat. Add the onion and saute until translucent. Add the yellow bell peppers and continue to saute for 2 minutes. Mix in the tomatoes and cook for 2 more minutes. Add a little Cajun spices and lightly salt.Plate the vegetables, top with the tuna, avocado spread, and serve immediately.nutritional factsPer Serving: 340 Cal (35% from Fat, 42% from Protein, 23% from Carb); 37 g Protein; 13 g Tot Fat; 2 g Sat Fat; 8 g Mono Fat; 20 g Carb; 6 g Fiber; 6 g Sugar; 80 mg Calcium; 2 mg Iron; 72 mg Sodium; 66 mg Cholesterol

Sole Meuniereserves 4ingredientsFour 5-ounce sole fillets4 tablespoons grapeseed oil2 ounces sliced almonds1 tablespoon lemon juice1 tablespoon freshly minced parsley1 lemon, quartered24 ounces green beans1 lemonSalt and pepper to tastecooking instructionsPreheat the oven to 400F. Trim and wash the green beans.Cover a cookie sheet with parchment paper. Spread the sliced almonds and bake until golden brown. Remove from the oven and set aside.Place the green beans in a pan and fill with enough water to cover. Add 1 teaspoon of salt. Bring to boil. Reduce heat and simmer until tender. Strain and transfer to a serving plate, sprinkle lemon juice, and season to taste.Season the sole fillets to taste. Heat 1 tablespoon grapeseed oil in a nonstick pan over medium heat. Add the fillets and cook for 2 to 3 minutes. Carefully turn over and continue to cook 3 minutes or until cooked through.Place the fillets in a serving platter and sprinkle withthe almonds. Cover to keep warm. Place the remaining oil, lemon juice, and parsley into a pan. Bring to a boil and pour over the sole fillets. Serve immediately with green beans and lemon wedges.nutritional factsPer Serving: 395 Cal (48% from Fat, 32% from Protein, 20% from Carb); 34 g Protein; 23 g Tot Fat; 3 g Sat Fat; 15 g Mono Fat; 21 g Carb; 10 g Fiber; 3 g Sugar; 158 mg Calcium; 3 mg Iron; 128 mg Sodium; 68 mg Cholesterol

Mackerels with Mushroomsserves 4ingredientsFour 5-ounce mackerels4 tomatoes (about 1 pounds)2 lemons, cleaned and sliced8 large white mushrooms, skin removed and sliced (about 8 ounces)4 teaspoons Dijon mustard4 pinches Herbs de Provence (or Italian herbs)1 tablespoon garlic cloves, minced2 tablespoons freshly minced parsleySalt and pepper to tasteFor the vegetables:2 pounds green beans1 lemonSalt and pepper to tastecooking instructionsPreheat the oven to 400F. Trim and wash the green beans. Set aside.Season the inside of the mackerels. Prepare four aluminum foils to fit the mackerels. On each foil place 2 lemon slices, 2 tomato slices, a little garlic, and a few mushroom slices. Add one mackerel and spread 1 teaspoon mustard over it. Sprinkle with 1 pinch of Herbs de Provence. Top with 2 lemon slices, 2 tomato slices, more mushrooms, and parsley. Close the foil, place in a baking dish, and bake for 20 to 25 minutes.Place the green beans in a pan and fill with enough water to cover.Add 1 teaspoon salt and bring to boil. Reduce heat and simmer until cooked through. Strain and transfer to a serving bowl. Sprinkle with lemon juice and season to taste. Serve the mackerels, their vegetables and juices, with the green beans.nutritional factsPer Serving: 451 Cal (42% from Fat, 30% from Protein, 28% from Carb); 36 g Protein; 22 g Tot Fat; 5 g Sat Fat; 8 g Mono Fat; 34 g Carb; 13 g Fiber; 4 g Sugar; 167 mg Calcium; 6 mg Iron; 422 mg Sodium; 107 mg Cholesterol

Mackerels en Papilotteserves 4ingredientsFor the fish:Four 5-ounce mackerels4 teaspoons minced garlic4 tablespoons olive oil4 tablespoons freshly minced parsley1 lemonSalt and pepper to tasteFor the vegetables:2 teaspoons olive oil1 pound dandelion1 small onion, sliced (about 4 ounces)2 garlic cloves, mincedSalt and pepper to tastecooking instructionsPreheat the oven to 350F.Place each mackerel on a greased aluminum foil and season the inside. Sprinkle with the garlic, oil, parsley, some lemon juice, and season to taste. Close the foils tight and place on a baking dish. Bake for 20 minutes.Meanwhile place the dandelions in a pan and add a little salted water. Cook for 10 minutes mixing occasionally. Add water, if necessary to avoid burning. Remove and strain.Heat the oil in a pan over high heat. Add the onion and saute until translucent. Add the garlic, dandelions, and season to taste. Saute for 2 minutes and serve immediately with the mackerels.nutritional factsPer Serving: 613 Cal (52% from Fat, 21% from Protein, 27% from Carb); 33 g Protein; 37 g Tot Fat; 7 g Sat Fat; 19 g Mono Fat; 43 g Carb; 8 g Fiber; 7 g Sugar; 281 mg Calcium; 7 mg Iron; 224 mg Sodium; 99 mg Cholesterol

Herrings with Potatoes and Onionsserves 4ingredientsFour 4-ounce herrings1 teaspoon canola oil2 teaspoons olive oil1 large onion, sliced (about 8 ounces)4 small red potatoes (about 3 ounces each)1 tablespoon garlic cloves, minced1 bunch fresh parsley, minced dash of white vinegarSalt and pepper to tastecooking instructionsPreheat the oven to 400 F.Place the potatoes into a pan and cover with water. Add 1 teaspoon salt and bring to a boil over high heat. Reduce heat and simmer for 15 minutes. When barely cooked, strain and let cool a bit. Peel and slice the potatoes. Heat the canola oil in a nonstick pan over high heat. Add the onions and slightly brown. Add the garlic and continue to cook for 1 minute. Remove from heat and cool. Place each herring on a piece of aluminum foil. Open the herrings and sprinkle with a little pepper. Equally divide the potatoes and onions among the herrings. Sprinkle with olive oil andparsley. Close the foils tight and place in a baking dish.Bake for 25 to 30 minutes. Serve immediately with a dash of white vinegar.nutritional factsPer Serving (4 ounces herring): 471 Cal (34% from Fat, 27% from Protein, 39% from Carb); 32 g Protein; 18 g Tot Fat; 4 g Sat Fat; 8 g Mono Fat; 46 g Carb; 8 g Fiber; 4 g Sugar; 141 mg Calcium; 8 mg Iron; 1061 mg Sodium; 93 mg Cholesterol

Shrimp Scampi Styleserves 4ingredients4 tablespoons olive oil12 ounces shrimp1 large onion, sliced (about 8 ounces)2 large yellow bell peppers; seeded, ribs removed, and sliced (about 1 pound)4 large garlic cloves, minced1 lemon4 tablespoons freshly minced basil8 ounces whole wheat pasta (about 2 cups)Salt and pepper to tastecooking instructionsCook the pasta according to package directions.Heat 2 tablespoons of oil and the garlic in a large pan over medium heat. Add the shrimp and cook for a minute stirring occasionally. In another pan, heat the remaining oil. Add the onion and saute until translucent. Add the bell pepper and saute for 2 minutes. Add a little lemon juice, basil, shrimp, cooked pasta, and season to taste. Mix, continuing to cook until desired tenderness, and serve immediately.nutritional factsPer Serving: 475 Cal (29% from Fat, 22% from Protein, 49% from Carb); 28 g Protein; 16 g Tot Fat; 2 g Sat Fat; 10 g Mono Fat; 61 g Carb; 4 g Fiber; 5 g Sugar; 134 mg Calcium; 5 mg Iron; 138 mg Sodium; 129 mg Cholesterol Scallops with Orange Sauceserves 4ingredients1 tablespoon olive oil1 pound scallops6 tangerines1 cup orange juice1 teaspoon minced ginger1 shallot, minced8 ounces mushrooms2 tablespoons parsley, minced Olive oilSalt and peppercooking instructionsPeel and segment the tangerines. Place the orange juice and half of the ginger in a saucepan and bring to a boil over high heat. Reduce until you end up with cup and set aside.Heat 1 teaspoon of olive oil in a saucepan over high heat. Add the mushrooms, shallot, remaining ginger, and saute quickly. Add parsley and season to taste.Meanwhile, lightly season the scallops. Heat 2 teaspoons of olive oil in a large saucepan over high heat. Add the scallops and sear on both sides. Add the mandarin segments, reduced orange juice, and continue to saute for 1 minute. Serve immediately with the mushrooms and drizzle with a little olive oil.nutritional factsPer Serving: 241 Cal (18% from Fat, 36% from Protein, 46% from Carb); 22 g Protein; 5 g Tot Fat; 1 g Sat Fat; 3 g Mono Fat; 29 g Carb; 4 g Fiber; 19 g Sugar; 62 mg Calcium; 1 mg Iron; 189 mg Sodium; 37 mg Cholesterol

Meat/Poultry/Vegetable EntreesIt is important to your health to make sure you get the right amount of a good lean source of protein. You may already know that animal protein is not as healthy for you as other, leaner protein sources such as beans or tofu; this is because meat can raise cholesterol levels. Seek out organic meat and poultry (or free-range). This is healthier for you, due to the animal's natural diet, which results in higher amounts of beneficial fats such as Omega-3.Here are some good general rules for selecting meat: choose white meat such as chicken or turkey breast over darker meat. Favor skinless pieces and, if cooking with the skin, avoid eating poultry cooked skin which is loaded with fat. Note that beef, lamb, mutton, and pork, which are higher in fat, should be eaten sparingly, and this is why this book features only a few recipes with these meats. When you do eat them, choose tender loin cuts. Choose buffalo or venison over beef. Avoid sausages, bacon, and pates due to their high unhealthy fat content. Employ healthy cooking techniques such as baking, broiling, grilling, barbecuing, or sauteing in a nonstick pan with very little oil. This limits the addition of fat and calories during preparation while preserving the succulent flavor of the meats.

Tofu with Stir-fried Vegetablesserves 4ingredients2 teaspoons canola oil1 medium onion, sliced (about 6 ounces)2 medium carrots, thinly sliced diagonally (about 6 ounces)1 medium red bell pepper, sliced (about 6 ounces)3 large garlic cloves, minced1 inch of ginger, minced1 large head of broccoli florets (about 8 ounces)4 baby Bok Choy, sliced cup sugar snap pea pods (about 2 ounces)A few pinches Chinese Five Spices1 cup soy sprouts (about 3 ounces)2 tablespoons freshly minced parsley2 tablespoons freshly minced cilantro cup soy sauce mixed with 2 teaspoons cornstarch1 teaspoon sesame oil1 tablespoon sesame seeds12 ounces firm tofu, dicedPepper to tastecooking instructionsHeat the oil in a large wok or saucepan over high heat. Add the onion and cook until translucent. Add the carrots, garlic, and ginger. Cook until the carrots are tender. Add the broccoli, bell pepper, Boy Choy, sugar snap peas, spices, and cook for 2 minutes. Add tofu, soy sprouts, parsley, cilantro, and cook for 1 minute. Add the soy sauce mixture and mix well while thickening. Add the sesame oil and sesame seeds. Adjust seasoning and serve immediately.nutritional factsPer Serving: 263 Cal (31% from Fat, 20% from Protein, 49% from Carb); 14 g Protein; 10 g Tot Fat; 1 g Sat Fat; 4 g Mono Fat; 35 g Carb; 6 g Fiber; 9 g Sugar; 177 mg Calcium; 5 mg Iron; 1303 mg Sodium; 0 mg Cholesterol

Tofu and Collard Greens Burgersserves 4ingredients8 ounces tofu6 ounces cooked collard greens 1 small onion, diced (about 4 ounces)1 small carrot, shredded (about 2 ounces)2 scallions, chopped2 garlic cloves, minced1 cup water crackers4 teaspoons almond b.u.t.ter2 tablespoons minced salad herbsSalt and pepper to taste4 slices of cheddar cheese (about 4 ounces)cooking instructionsMix all the ingredients, except cheese, in a food processor until well combined. Form 4 patties and grill on each side for 4 to 5 minutes. Melt the cheese on top and serve immediately.nutritional factsPer Serving: 277 Cal (38% from Fat, 21% from Protein, 41% from Carb); 15 g Protein; 12 g Tot Fat; 5 g Sat Fat; 4 g Mono Fat; 29 g Carb; 4 g Fiber; 4 g Sugar; 314 mg Calcium; 3 mg Iron; 345 mg Sodium; 20 mg Cholesterol Chicken b.r.e.a.s.t.s with Garlic Clovesserves 4ingredientsFour 5-ounce skinless chicken b.r.e.a.s.t.s2 teaspoons canola oil1 cup garlic cloves, peeled1 cup chicken stock (low-fat and low-sodium)1 sprig fresh thyme1 sprig fresh rosemary1 laurel leafCornstarch plus waterSalt and pepper to tasteFor the vegetables:1 tablespoon canola oil3 medium white potatoes, washed, pat dry, and quartered (about 1 pound)2 medium carrots, chopped (about 6 ounces)1 large head broccoli florets (about 12 ounces)1 medium red onion, quartered (about 6 ounces)1 large red bell pepper, chopped (about 6 ounces)3 garlic cloves, minced1 sprig fresh thyme, minced1 sprig fresh rosemary, minced1 laurel leaf, minced lemon, juicedSalt, pepper, and paprikanutritional factsPer Serving: 497 Cal (20% from Fat, 41% from Protein, 40% from Carb); 50 g Protein; 11 g Tot Fat; 2 g Sat Fat; 5 g Mono Fat; 49 g Carb; 7 g Fiber; 7 g Sugar; 185 mg Calcium; 4 mg Iron; 298 mg Sodium; 109 mg Cholesterol[image]cooking instructionsPreheat the oven to 425F.For the vegetables: Place the potatoes and carrots in a baking pan. Mix in 2 teaspoons oil and sprinkle with paprika. Bake for 25 minutes. Add the red onions, red bell peppers, broccoli, garlic, minced herbs, a little more oil, sprinkle pepper, and mix well. Continue to bake for 15 to 20 minutes. Sprinkle salt before serving. Place the potatoes and carrots in a baking pan. Mix in 2 teaspoons oil and sprinkle with paprika. Bake for 25 minutes. Add the red onions, red bell peppers, broccoli, garlic, minced herbs, a little more oil, sprinkle pepper, and mix well. Continue to bake for 15 to 20 minutes. Sprinkle salt before serving.For the chicken:Heat the oil in a nonstick pan over high heat. Add the chicken b.r.e.a.s.t.s and brown on both sides. Transfer the chicken b.r.e.a.s.t.s to a plate.Deglaze the pan with a little water and add the garlic cloves. Saute until the cloves are slightly brown. Add the chicken, half cup of stock, lemon juice, 1 thyme branch, 1 rosemary branch, 1 laurel leaf, and bring to boil. Reduce heat, cover, and cook for 15 to 20 minutes or until the chicken is cooked through. Place the chicken b.r.e.a.s.t.s and garlic cloves on a serving platter. Cover with aluminum foil to keep warm.Add the remaining stock and boil until reduced to cup. Strain and return to the pan. Thicken with a little cornstarch water mixture. Add any rendered chicken juices, bring to a boil, and adjust seasonings. Pour over the chicken b.r.e.a.s.t.s. Serve the chicken with the baked vegetables.[image]Tip: The amount of cornstarch and water mixture may vary depending on the amount of water rendered by the chicken and the reduction process. To obtain the right thickness for a sauce: dip a spoon in the sauce, turn it over, and make a line across with your finger. Tilt over the spoon. If the sauce does not run over the line, it is the perfect thickness. If it does, you need to thicken with a little cornstarch water mixture. After adding this, you will need to bring the sauce to a boil. Also, if it gets too thick, just add a little liquid to thin out.

Stuffed Chicken Breast with Boursinserves 4ingredients1 tablespoon olive oilFour 4-ounce chicken b.r.e.a.s.t.s8 fresh large basil leaves2 ounces Boursin (garlic and herbs), divided into four portions1 large shallot, thinly sliced1 cup chicken stock (low-fat and low-sodium)4 pinches dry Italian herbs2 tablespoons freshly minced parsleyCornstarch plus a little water2 pounds fresh dandelions, washed and pat-drySalt and pepper to tasteTwine or toothpick[image]For a tip on adjusting thickness of the sauce, see tip see tip.cooking instructionsPreheat the oven to 350F.Place the chicken b.r.e.a.s.t.s between two plastic wrap sheets. Flatten with a mallet until fairly thin. sprinkle pepper and a pinch of Italian herbs on each breast. Spread one portion of Boursin, 2 basil leaves, and roll tightly each breast. Secure with twine or toothpick so it does not unroll on its own.Heat the oil in a saute pan over high heat. Add the turkey rolls, placing the folded side face down first. Brown and turn over. Once browned, add the shallot, and half of the chicken stock. Bring to a boil and place in the oven for 10 to 12 minutes. Transfer the rolls to a serving platter and cover with aluminum foil to keep warm. Add the remaining stock and reduce the sauce to less than 1 cup. Thicken with a little cornstarch water mixture. Add the parsley, any rendered turkey juices, and bring to a boil. Adjust seasonings and pour over the turkey. serve immediately with the steamed dandelions.While the sauce is reducing, stir-fry the dandelions until slightly wilted. season to taste and serve with the stuffed chicken.nutritional factsPer Serving: 324 Cal (27% from Fat, 43% from Protein, 30% from Carb); 35 g Protein; 10 g Tot Fat; 3 g Sat Fat; 4 g Mono Fat; 25 g Carb; 8 g Fiber; 9 g Sugar; 460 mg Calcium; 8 mg Iron; 324 mg Sodium; 77 mg Cholesterol

Chicken Curryserves 4ingredients2 tablespoons grapeseed oil2 tablespoons whole wheat flour2 cups chicken stock (low-fat and low-sodium)1 small onion, diced (about 4 ounces)1 medium carrot, diced (about 3 ounces)2 cups cooked chicken (skinless breast) diced1 tablespoon curry powder or to taste2 Granny Smith apples, peeled and diced (about 8 ounces)4 tablespoons raisins, soaked in water for 1 hour2 tablespoons parsley, minced4 tablespoons low-fat Greek yogurt cup brown rice4 tablespoons ground almondsSalt and pepper to tastecooking instructionsCook the rice according to package instructions.Heat the oil in a pan over medium heat. Add the onion, carrot, and saute quickly. Mix in the flour. Add slowly the stock while constantly mixing. Add the curry powder and bring to a boil. Reduce heat and continue to cook until thickened to a sauce consistency stirring often to avoid scorching on the bottom and sides. Add the chicken, apples, raisins, and parsley. Bring to a simmer and continue to cook for 5 minutes. remove from heat and mix in the yogurt. Adjust seasonings and serve immediately. Once served, sprinkle one tablespoon of almond meal per serving.nutritional factsPer Serving: 480 Cal (31% from Fat, 27% from Protein, 42% from Carb); 33 g Protein; 17 g Tot Fat; 3 g Sat Fat; 5 g Mono Fat; 51 g Carb; 5 g Fiber; 17 g Sugar; 101 mg Calcium; 3 mg Iron; 514 mg Sodium; 122 mg Cholesterol

Cornish Hen with Red Cabbageserves 4ingredients2 tablespoons grapeseed oil2 Cornish hens4 slices turkey bacon1 large onion, sliced (about 8 ounces)2 Granny Smith apple, sliced (about 8 ounces)1 red cabbage, sliced (about 1 pounds)4 cups chicken stock (low-fat and low-sodium)2 cloves1 laurel leaf1 teaspoon caraway seedsMustardSalt and pepper to tastecooking instructionsBlanch the red cabbage into boiling salted water. Rinse the Cornish hen under cold water, pat dry, and lightly season.Heat half of the oil in a saute pan. Sear the Cornish hen on all sides (about 10 minutes).Heat the remaining oil in a Dutch oven or brasier. Add the bacon, onion, apples, and sweat for two minutes. Add the red cabbage, stock, cloves, laurel leaf, caraway seeds, and bring to boil. Top with the Cornish hen, cover, and cook for 40 to 50 minutes in the oven. Serve with mustard on the side.nutritional factsPer Serving: 554 Cal (55% from Fat, 27% from Protein, 18% from Carb); 38 g Protein; 35 g Tot Fat; 8 g Sat Fat; 13 g Mono Fat; 25 g Carb; 6 g Fiber; 15 g Sugar; 138 mg Calcium; 3 mg Iron; 359 mg Sodium; 182 mg Cholesterol

Turkey Breast with Sage Aroma.s.serves 4ingredients2 tablespoons olive oil1 turkey breast (about 2 pounds)1 tablespoon ground sage3 to 4 fresh sage leaves cup chicken stock (low-fat and low-sodium)CornstarchSalt and pepper to taste[image]Use the turkey meat to make soup, salad, sandwich, etc.cooking instructionsPreheat the oven to 350 F.Mix the ground sage with a little pepper and spread all over the turkey breast under its skin. Be careful not to break the skin. Brush olive oil over the skin. Place the turkey skin-side up in a roasting pan. Pour the chicken stock in the pan, add the sage leaves, and bake for an hour or until a meat thermometer registers 180 F.Remove the turkey breast from the pan, cover with aluminum foil to keep warm. Remove the sage leaves from the sauce and thicken with a little cornstarch and water mixture. Adjust seasonings and serve over the turkey breast slices.nutritional factsPer Serving: 341 Cal (50% from Fat, 48% from Protein, 2% from Carb); 40 g Protein; 18 g Tot Fat; 4 g Sat Fat; 9 g Mono Fat; 1 g Carb; 0 g Fiber; 0 g Sugar; 32 mg Calcium; 2 mg Iron; 189 mg Sodium; 118 mg Cholesterol

Turkey with Cherriesserves 4ingredients1 tablespoon grapeseed oilFour 4-ounce turkey b.r.e.a.s.t.s1 large shallot, minced1 teaspoon black peppercorns, cracked2 pinches dry thyme1 bay leaf1 cinnamon stick1 cup pomegranate juice1 cup brown sauce1 cup pitted cherries2 tablespoons creme fraiche2 tablespoons parsley, minced cup brown riceSalt and pepper to tastecooking instructionsPreheat the oven to 350F.Cook the rice according to the package instructions.Heat the oil in an ovenproof skillet over high heat. Add the turkey and brown on both sides. Transfer to the oven and continue to cook for 10 minutes. Remove the pan from the oven with oven mitt and transfer the turkey b.r.e.a.s.t.s to a plate. Cover to keep warm. Handling the pan with the oven mitt, disregard any fat from the pan. Add the shallots, peppercorns, thyme, bay leaf, cinnamon, pomegranate juice, and deglaze the bottom and sides of the pan. Bring to a boil and reduce by half. Remove cinnamon stick. Add the brown sauce and reduce to 1 cup. Add the cherries and bring to a boil. Add the turkey b.r.e.a.s.t.s, any rendered juices, and bring to a boil. Add the creme fraiche and parsley. Bring to a simmer, adjust seasonings, and serve immediately.nutritional factsPer Serving: 402 Cal (37% from Fat, 29% from Protein, 35% from Carb); 28 g Protein; 16 g Tot Fat; 4 g Sat Fat; 4 g Mono Fat; 35 g Carb; 1 g Fiber; 11 g Sugar; 41 mg Calcium; 2 mg Iron; 324 mg Sodium; 80 mg Cholesterol

Pork Loins with Prunesserves 4ingredients1 tablespoon grapeseed oilFour 5-ounce pork loins, seasoned lightly with pepper1 medium onion, quartered (about 6 ounces)1 large carrot, quartered (about 4 ounces) cup seedless white grapes1 pounds prunes, pitted cup white grape juice, unsweetened1 cup beef stock (low-fat and low-sodium)1 bay leaf teaspoon thymeSalt and pepper to tastecooking instructionsHeat 2 teaspoons oil in a saucepan over high heat. Add the onion and slightly brown. Add the carrot and saute for 2 minutes. Add the prunes, grapes, grape juice, beef stock, and bring to a boil. Reduce heat, cover, and simmer for 20 to 25 minutes. Adjust seasoning.Heat one teaspoon of oil in a saucepan over high heat. Add the fillets and brown on both sides. Reduce heat and continue to cook for 3 to 4 minutes or until cooked through. Deglaze the pan with a little bit of the prune juices and adjust seasoning. Serve immediately with the remaining prunes mixture.nutritional factsPer Serving: 422 Cal (18% from Fat, 31% from Protein, 51% from Carb); 34 g Protein; 9 g Tot Fat; 2 g Sat Fat; 3 g Mono Fat; 56 g Carb; 7 g Fiber; 34 g Sugar; 67 mg Calcium; 3 mg Iron; 263 mg Sodium; 92 mg Cholesterol Pork Chops with Sauerkrautserves 4ingredients2 teaspoons canola oilFour 5-ounce pork loins2 medium red potatoes, peeled and quartered (about 8 ounces)2 medium leeks, quartered (about 8 ounces)1 large turnip, peeled and quartered (about 8 ounces)2 large carrots, peeled and quartered (about 8 ounces)1 small white cabbage, quartered (about 8 ounces)1 garlic clove, cut in half1 tablespoon salad herbsMustardSalt and pepper to tastecooking instructionsPreheat a steamer. Add the potatoes and cook for 5 minutes. Add the remaining vegetables and steam until cooked through.Rub the loins with the garlic clove and season with pepper. Heat the oil in a saucepan over high heat. Add the loins and brown on both sides. Reduce heat, add the herbs, and continue to cook until almost well-done. Time may vary based on the thickness of the loins. Season with salt and serve immediately with the vegetables and mustard on the side.nutritional factsPer Serving: 462 Cal (17% from Fat, 36% from Protein, 48% from Carb); 42 g Protein; 9 g Tot Fat; 2 g Sat Fat; 4 g Mono Fat; 55 g Carb; 11 g Fiber; 10 g Sugar; 142 mg Calcium; 8 mg Iron; 166 mg Sodium; 111 mg Cholesterol

Venison with Spicy Raspberry Sauceserves 4ingredients4 teaspoons grapeseed oilFour 4-ounce venison steaks1 large shallot, minced teaspoon black peppercorns, crushed (based on how spicy you like)2 pinches dry thyme4 tablespoons aged balsamic vinegar1 cup Cabernet Sauvignon1 cup raspberries4 tablespoons demi-glaze (if not available, subst.i.tute 8 tablespoons of brown sauce and reduce by half)2 tablespoons freshly minced parsleySalt and pepper to taste[image]Serve with Green Beans and Mushrooms Green Beans and Mushrooms.cooking instructionsPuree half the raspberries in a food processor. Pa.s.s through a sieve and set aside.Heat the oil in a nonstick pan over medium-high heat. Add the venison steaks and saute until golden brown. Turn over and continue to cook for 2 to 3 minutes. Transfer the steaks to a plate and cover with aluminum foil to keep warm. Add the shallots, peppercorns, thyme, vinegar, wine, raspberry sauce, and deglaze the pan. Bring to a boil and reduce liquid by half. Add demi-glace, steaks juices, season to taste, and bring to a boil. Add the steaks, remaining raspberries, and continue to simmer for another minute. Serve immediately.nutritional factsPer Serving: 250 Cal (32% from Fat, 52% from Protein, 16% from Carb); 27 g Protein; 8 g Tot Fat; 2 g Sat Fat; 2 g Mono Fat; 8 g Carb; 2 g Fiber; 2 g Sugar; 29 mg Calcium; 5 mg Iron; 113 mg Sodium; 96 mg Cholesterol

Lamb Chops with Garlic Spreadserves 4ingredients2 tablespoons olive oilFour 4-ounce loin lamb chops2 tablespoons minced garlic2 teaspoons freshly minced parsley2 teaspoons freshly minced rosemary teaspoon dry crushed red pepper4 cups green beans (about 2 pounds)Salt and pepper to tastecooking instructionsPlace the green beans in a pan and cover with enough water. Add 1 teaspoon of salt and bring to a boil. Reduce heat and simmer until tender. Drain and transfer to a serving bowl. Add 2 teaspoons olive oil, season to taste, and mix well.In a bowl; mix 2 teaspoons olive oil, garlic, parsley, rosemary, and dry crushed red pepper. Rub the spread over the lamb chops.Heat the remaining olive oil in a nonstick pan over medium heat. Add the lamb chops and cook for 3 to 4 minutes on each side or until desired doneness. Serve immediately with the prepared green beans.nutritional factsPer Serving: 250 Cal (45% from Fat, 40% from Protein, 15% from Carb); 25 g Protein; 12 g Tot Fat; 3 g Sat Fat; 7 g Mono Fat; 9 g Carb; 4 g Fiber; 2 g Sugar; 60 mg Calcium; 4 mg Iron; 81 mg Sodium; 73 mg Cholesterol (4 ounces lamb chops)

Side Dishes & Snacks Oftentimes, proteins are the focus of meals. However, you must not forget about the importance of side dishes and snacks. For one thing, their nutritional value can help complete a day's minimum requirements for fiber, vitamin and mineral intake. Once more, carefully chosen snacks and side dishes keep us from becoming bored with food. This is key, for it is often boredom that leads us to binge on poor food choices.

Side dishes should emphasize plenty of vegetables and include an appropriate amount of complex carbohydrates based on your daily activities. Emphasize whole grains rather than refined grains, as they contain antioxidants, lignans, and minerals which fight cancer and reduce oxidation in the body.

Always keep the fat content low in your snacks and side dishes. Snacks should also feature fresh food sources such as fruits, and vegetables high in calcium. Nuts are good too, as long as you are not allergic. Low-fat dairies (cottage cheese and yogurt) should also be a priority on your snacks list because they contain calcium, essential vitamins, and live bacterial cultures, which may help you live longer and may fortify your immune system. Purchase plain organic products with live cultures and no sugar added. Add fresh cut fruits, preserves, or honey to provide sweetness.

Asparagus au Gratinserves 4ingredients1 pounds asparagus (about 24 asparagus)2 ounces shredded parmesan cheese (about cup) cup Italian breadcrumbs2 tablespoons grapeseed oil teaspoon dry mustard1 tablespoon dry parsleySalt and pepper to tastecooking instructionsPreheat the oven to 400F and a steamer.Trim the asparagus and add them to the steamer basket. Cook for 2 minutes covered. Transfer the asparagus to a greased baking sheet. In a bowl, mix together the cheese, breadcrumbs, oil, mustard, parsley, and season to taste. Spread over the asparagus and bake for 10 minutes or until the mixture is golden brown.nutritional factsPer Serving: 183 Cal (54% from Fat, 21% from Protein, 25% from Carb); 10 g Protein; 11 g Tot Fat; 3 g Sat Fat; 2 g Mono Fat; 12 g Carb; 4 g Fiber; 4 g Sugar; 212 mg Calcium; 4 mg Iron; 270 mg Sodium; 12 mg Cholesterol Broccoli with Parmesanserves 4ingredients1 tablespoon olive oil2 large head of broccoli florets (about 1 pounds)1/3 cup grated parmesan cheeseSalt and pepper to tastecooking instructionsPreheat a steamer. Add the broccoli to the steamer basket, cover, and steam for 2 minutes. Transfer the broccoli to a serving platter. Season to taste and drizzle with olive oil. Spread the cheese and serve immediately.nutritional factsPer Serving: 105 Cal (48% from Fat, 25% from Protein, 27% from Carb); 7 g Protein; 6 g Tot Fat; 2 g Sat Fat; 3 g Mono Fat; 8 g Carb; 0 g Fiber; 0 g Sugar; 160 mg Calcium; 1 mg Iron; 166 mg Sodium; 7 mg Cholesterol

Green Beans with Mushroomsserves 4ingredients1 tablespoons olive oil1 small onion, sliced (about 4 ounces)1 pound green beans, ends trimmed cup mushrooms, sliced2 garlic cloves, minced2 pinches fresh thyme, minced2 tablespoons freshly minced basil1 tablespoon freshly minced parsleySalt and pepper to tastecooking instructionsPlace the greens beans in a large pan and cover with water. Add 1 teaspoon of salt and bring to a boil over high heat. Reduce heat and simmer until tender. Drain and set aside.Heat 1 tablespoon of oil in a nonstick pan over medium heat. Add the onion and saute until translucent. Add the garlic, mushrooms, herbs, and saute for 2 minutes. Blend in the green beans and remaining oil. Season to taste and serve immediately.nutritional factsPer Serving: 94 Cal (46% from Fat, 10% from Protein, 44% from Carb); 3g Protein; 5 g Tot Fat; 1 g Sat Fat; 4 g Mono Fat; 11 g Carb; 4 g Fiber; 3 g Sugar; 52 mg Calcium; 1 mg Iron; 9 mg Sodium; 0 mg Cholesterol Pasta with Sun-Dried Tomatoesserves 4ingredients8 ounces wheat Penne4 teaspoons olive oil small onion, diced (about 2 ounces)1 medium yellow bell peppers, diced (about 6 ounces)1 medium head of broccoli florets (about 8 ounces)2 garlic cloves, minced10 sun-dried tomatoes packed in oil, julienned teaspoon red pepper flakes2 tablespoons pine nutsA bunch of fresh basil leaves, julienned cup grated parmesan cheeseSalt and pepper to tastecooking instructionsBring a pan of slightly salted water plus 1 teaspoon of olive oil to a boil. Add the Penne and cook until al dente, about 10 to 12 minutes. Drain and return to the pan. Mix in 1 teaspoon of olive oil.Heat 2 teaspoons of olive oil in a pan over high heat. Add the onions and saute until translucent. Add the bell peppers, garlic, and cook for 2 minutes, mixing occasionally. Add the broccoli, sun-dried tomatoes, red pepper flakes, and continue to cook until the vegetables are tender. Add a little bit of the sun-dried tomatoes oil, the pine nuts, basil, and season to taste. Blend in the cooked pasta and serve immediately.nutritional factsPer Serving: 347 Cal (29% from Fat, 11% from Protein, 60% from Carb); 10 g Protein; 12 g Tot Fat; 2 g Sat Fat; 6 g Mono Fat; 55 g Carb; 7 g Fiber; 1 g Sugar; 111 mg Calcium; 2 mg Iron; 134 mg Sodium; 6 mg Cholesterol

Vegetables Gratinserves 4ingredients1 large yellow squash, chopped large (about 8 ounces)1 large red bell pepper; seeded, ribs removed, and chopped large (about 8 ounces)1 medium head of broccoli florets (about 6 ounces)1 large zucchini, chopped large (about 8 ounces)1 large onion, quartered (about 8 ounces)2 medium sweet potatoes, chopped large (about 8 ounces)2 garlic cloves, minced2 tablespoons lemon juice2 tablespoons olive oil1 fresh thyme branches, minced2 tablespoons freshly minced parsley2 tablespoons grated parmesan cheeseSalt and pepper to tastecooking instructionsCut the vegetables the same size for even cooking.In a bowl mix the garlic, lemon juice, thyme, parsley, and season to taste. Mix in the remaining vegetables (except sweet potatoes) and set aside for at least an hour.Preheat the oven to 425F. Place the sweet potatoes in a roasting pan. Mix in half of the olive oil, sprinkle with pepper, and bake for 20 minutes. Sprinkle the remaining oil over the potatoes. Add the prepared vegetables with the marinade and continue to bake for 20 minutes. Sprinkle the cheese, brown under the broiler, and serve immediately.nutritional factsPer Serving: 197 Cal (40% from Fat, 13% from Protein, 47% from Carb); 7 g Protein; 9 g Tot Fat; 2 g Sat Fat; 6 g Mono Fat; 25 g Carb; 4 g Fiber; 9 g Sugar; 147 mg Calcium; 2 mg Iron; 145 mg Sodium; 6 mg Cholesterol

Rice with Lentilsserves 4ingredients cup brown rice1 cup lentils, rinsed (about 5 ounces)1 large onion, diced (about 8 ounces)2 garlic cloves, minced1 teaspoon olive oil teaspoon ground c.u.min teaspoon ground coriander teaspoon paprika2 tablespoons freshly minced parsleySalt and pepper to tastecooking instructionsPlace the lentils in a pan and cover with water. Bring to a boil over high heat and simmer for 10 minutes. Strain and set aside.Heat the oil in a large pan over high heat. Add the onions and saute until translucent. Add the garlic, lentils, seasonings, and 6 cups of water. Bring to a boil. Cover, reduce heat, and simmer for 10 minutes. Add the rice, cover again, and cook for 20 minutes or until tender. Adjust seasonings and remove from heat. Set aside covered for 5 minutes before serving.nutritional factsPer Serving: 184 Cal (11% from Fat, 13% from Protein, 76% from Carb); 6 g Protein; 2 g Tot Fat; 0 g Sat Fat; 1 g Mono Fat; 36 g Carb; 5 g Fiber; 3 g Sugar; 36 mg Calcium; 2 mg Iron; 7 mg Sodium; 0 mg Cholesterol Potato Parsnip Pureeserves 4ingredients4 medium white potatoes (about 1 pounds)2 large garlic cloves, peeled1 small parsnip (about 3 ounces) cup low-fat milk tablespoon fresh parsley, minced tablespoon fresh chives, minced2 teaspoons olive oilSalt and pepper to tastecooking instructionsPeel and quarter the potatoes and parsnip. Place them in a deep pan and add enough cold water to cover them. Add the garlic cloves, teaspoon salt, and bring to a boil over high heat. Cook until tender, about 20 to 25 minutes. Pa.s.s through a sieve, keeping some of the cooking liquid, and puree with a potato masher. Add low-fat milk, olive oil, and mix quickly. If too thick, add a little cooking liquid to get to the right consistency. Mix in the parsley, chives, and season to taste. Serve immediately.nutritional factsPer Serving: 158 Cal (12% from Fat, 9% from Protein, 79% from Carb); 4 g Protein; 2 g Tot Fat; 0 g Sat Fat; 1 g Mono Fat; 32 g Carb; 5 g Fiber; 4 g Sugar; 44 mg Calcium; 1 mg Iron; 20 mg Sodium; 1 mg Cholesterol Potatoes Au Gratinserves 4ingredients4 large potatoes, thinly sliced (about 2 pounds)1 cup low-fat milk2 garlic cloves, minced teaspoon salt teaspoon pepper4 tablespoons grated parmesan cheesecooking instructionsPreheat the oven to 425F.Place the potato slices overlapping each other in an oven dish just big enough for them to fit in. Heat the milk, garlic, salt, and pepper in a pan over medium heat. Bring to a boil and pour over the potatoes. Place the dish in the oven and bake for 20 minutes. Sprinkle the cheese and continue to cook for 10 minutes or until the potatoes are tender. If the cheese is not browned enough, just place under the broiler for 1 or 2 minutes. If the cheese starts to burn, cover with aluminum foil.nutritional factsPer Serving: 265 Cal (11% from Fat, 13% from Protein, 76% from Carb); 9 g Protein; 3 g Tot Fat; 2 g Sat Fat; 1 g Mono Fat; 51 g Carb; 4 g Fiber; 5 g Sugar; 165 mg Calcium; 1 mg Iron; 426 mg Sodium; 10 mg Cholesterol

Side Dishes & Snacks Roasted Pumpkinserves 4ingredients3 pounds sugar pumpkin1 tablespoon grapeseed oilSalt and pepper to tastePumpkin pie spices mix[image]You can also use the cooked pumpkin to make apuree or soup. Thin out with low-fat milk until the necessary consistency is reached. You can also use the cooked pumpkin as a base for dips or as a dessert base.cooking instructionsCut open the pumpkin, remove seeds and clean the inside with a spoon. Brush oil inside the cavity, season to taste, and place opening side down on a baking sheet. Roast for 30 to 45 minutes or until tender. Cut out and sprinkle with a little pumpkin pie spices before serving.nutritional factsPer Serving: 146 Cal (24% from Fat, 9% from Protein, 67% from Carb); 4 g Protein; 4 g Tot Fat; 1 g Sat Fat; 1 g Mono Fat; 28 g Carb; 10 g Fiber; 11 g Sugar; 88 mg Calcium; 5 mg Iron; 17 mg Sodium; 0 mg Cholesterol Macaroni and Cheeseserves 6ingredients8 ounces whole wheat macaroni2 tablespoons grapeseed oil4 ounces Gruyere cheese, finely shredded cup low-fat milk, hotPinch of nutmeg, mixed with the milkSalt and pepper to taste[image]Gruyere cheese is what makes this dish so unique. However if not available, you may subst.i.tute Swiss cheese.cooking instructionsCook the pasta according to the package directions. Strain and return the pasta to the pan.Mix in the oil with the pasta. Add the Gruyere and flavored milk. Heat on low heat, mixing constantly and cook until the cheese is melted. Remove from heat, season to taste, and serve immediately.nutritional factsPer Serving: 170 Cal (55% from Fat, 18% from Protein, 27% from Carb); 8 g Protein; 10 g Tot Fat; 6 g Sat Fat; 3 g Mono Fat; 11 g Carb; 0 g Fiber; 1 g Sugar; 207 mg Calcium; 0 mg Iron; 69 mg Sodium; 32 mg Cholesterol

Mushrooms and Parmesan Polentaserves 4ingredients3 tablespoons olive oil3 cups water1 cup polenta teaspoon salt cup Parmesan small onion, diced (about 1 ounce)4 large mushrooms, thinly sliced (about 4 ounces)1 tablespoon minced garlic1 tablespoon freshly minced parsleyPepper to tastecooking instructionsBring salted water to a boil in a pan over high heat. Gradually add the polenta. Reduce heat and simmer, stirring frequently to prevent scorching, until the mixture thickens. Stir in 2 tablespoons of olive oil. Transfer to a greased bowl and let the polenta set for 10 minutes.Heat 1 tablespoon of oil in a pan over high heat. Add the onion and saute until translucent. Add the garlic, mushrooms, and saute for 2 to 3 minutes. Add the parsley and season to taste.Invert the polenta on a plate and slice. Transfer the slices to a serving platter, top with the mushroom mixture, shredded cheese, and serve immediately.nutritional factsPer Serving: 285 Cal (45% from Fat, 12% from Protein, 42% from Carb); 9 g Protein; 14 g Tot Fat; 4 g Sat Fat; 9 g Mono Fat; 30 g Carb; 3 g Fiber; 1 g Sugar; 153 mg Calcium; 2 mg Iron; 212 mg Sodium; 11 mg Cholesterol Roasted Potatoes with Artichokesserves 4ingredients8 ounces frozen baby artichokes4 medium red potatoes, quartered (about one pound)2 medium onions, quartered (about 12 ounces)2 large tomatoes, quartered (about 12 ounces)2 garlic cloves, minced1 tablespoon lemon juice3 tablespoons olive oil1 teaspoon freshly minced rosemarySalt and pepper to tastecooking instructionsPreheat the oven to 425F.Cook the artichokes according to package directions and set aside.Heat 2 tablespoons of olive oil in a pan over high heat. Add the garlic, rosemary, and lemon juice. Saute briefly and remove from heat. Let stand for 5 minutes and strain. Place the potatoes and onions in a baking dish and mix in the flavored oil. Season to taste and bake for 35 minutes. Remove from the oven, add the artichokes, tomatoes, adjust seasoning, and continue to cook for 10 minutes. Drizzle with a little hot olive oil before serving.nutritional factsPer Serving: 315 Cal (29% from Fat, 8% from Protein, 63% from Carb); 7 g Protein; 11 g Tot Fat; 1 g Sat Fat; 8 g Mono Fat; 52 g Carb; 8 g Fiber; 6 g Sugar; 68 mg Calcium; 2 mg Iron; 68 mg Sodium; 0 mg Cholesterol

Broiled Cauliflowerserves 1ingredients4 cups cauliflower florets (about one pound)1 tablespoon grapeseed oil cup breadcrumbs cup shredded Swiss cheese1 tablespoon Italian herbsSalt and pepper to tastecooking instructionsPreheat the broiler and a steamer.Place cauliflower in a steam basket and cook for 5 minutes or until desired doneness. Transfer the florets to a baking dish just large enough to fit the florets tightly. Mix the breadcrumbs, cheese, and herbs in a bowl. Season to taste and sprinkle the mixture over the prepared florets. Broil until golden brown and serve immediately.nutritional factsPer Serving: 115 Cal (46% from Fat, 17% from Protein, 37% from Carb); 5 g Protein; 6 g Tot Fat; 2 g Sat Fat; 5 g Mono Fat; 11 g Carb; 3 g Fiber; 3 g Sugar; 114 mg Calcium; 2 mg Iron; 96 mg Sodium; 8 mg Cholesterol

Dandelion with Garlicserves 4ingredients2 pounds fresh dandelion greens2 tablespoons olive oil2 garlic cloves, minced cup vegetable or chicken stock (low-fat and low-sodium)Salt and pepper to tastecooking instructionsThoroughly clean the dandelion and dry. Cut the dandelion in half.Heat the oil and garlic in a saucepan over medium heat. Add the dandelion and cook for 5 minu