Category Archives: Recipes

Grilled Pork Salad

Serves 6 Approximately 300 calories per serving   Ingredients 1/2 cup pecans 2 teaspoons canola oil 1 teaspoon salt, divided Dash of sugar 2 1/2 tablespoons extra-virgin olive oil, divided 1 1/2 tablespoons white wine vinegar 1/2 teaspoon freshly ground black pepper, divided 1 (1-pound) pork tenderloin, trimmed Cooking spray 5 cups chopped escarole 1 1/3 cups thinly diagonally sliced celery 2 cups thinly sliced red Bartlett or Comice pear (about 2) Preparation 1. Preheat oven to 350°. 2. Combine pecans and canola oil in a small bowl; toss well. Place pecans on a baking sheet. Sprinkle with 1/4 teaspoon salt and sugar. Bake at 350° for 5 minutes. 3. Preheat grill to medium-high heat. 4. Combine 1/4 teaspoon salt, 2 tablespoons olive oil, vinegar, and 1/4 teaspoon pepper in...
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Breakfast Tacos

Here is a high protein breakfast idea that is only 240 calories! Makes: 1 serving Serving Size: 2 tacos Active Time: 15 minutes Total Time: 15 minutes Ingredients- 2 corn tortillas 1 tablespoon salsa 2 tablespoons shredded reduced-fat Cheddar cheese 1/2 cup liquid egg substitute, such as Egg Beaters Preparation- 1.Top tortillas with salsa and cheese. Heat in the microwave until the cheese is melted, about 30 seconds. 2.Meanwhile coat a small nonstick skillet with cooking spray. Heat over medium heat, add egg substitute and cook, stirring, until the eggs are cooked through, about 90 seconds. Divide the scrambled egg between the tacos. Nutrition Per serving: 239 calories; 7 g fat (2 g sat, 2 g mono); 4 mg cholesterol;...
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Shellfish Ceviche

(serves 10) Ingredients 1 lb raw shrimp, about 35 shrimp total 1 lb bay scallops 1 cup coconut milk 1/2 cup fresh lime juice 1/4 cup finely chopped red bell peppers 1/4 cup finely chopped Serrano peppers, steamed and seeded 3 tbsp chopped cilantro 2 tbsp minced ginger root 1 tsp salt Preparation Thoroughly wash shellfish before preparing. In a large pot, bring a good amount of water to a boil. Add shrimp and bring to a simmer over medium heat. Cook 1 to 2 minutes until shrimp are opaque. Add scallops and cook for 1 to 2 minutes until opaque. Remove shellfish from water and put on ice. Let stand until cooled. Strain shellfish and slice into small pieces....
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Crisp Cucumber Salsa

2 cups finely chopped seeded peeled cucumber 1/2 cup finely chopped seeded tomato 1/4 cup chopped red onion 2 Tbsp minced fresh parsley 1 jalepeno pepper, seeded and chopped 4-1/2 tsp minced fresh cilantro 1 garlic clove, minced or pressed 1/4 c reduced-fat sour cream 1-1/2 tsp lemon juice 1-1/2 tsp lime juice 1/4 tsp ground cumin 1/4 tsp seasoned salt Note: 1/4 cup is only 16 calories! In a small bowl, combine the first seven ingredients. In another bowl, combine the sour cream, lemon juice, lime juice, cumin and seasoned salt. Pour over cucumber mixture and toss gently to coat. Serve immediately with chips....
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Pea and Avocado Dip

Yields: 6-8 servings | Serving Size: 2-3 Tbsp |Calories: 80 | Total Fat: 3.9 g | Saturated Fat: 0.6 g | Trans Fat: 0 g | Cholesterol: 0 mg | Sodium: 4 mg | Carbohydrates: 9.3 g | Dietary Fiber: 4.1 g | Sugars: 2.9 g | Protein: 3.1 g |   Ingredients 1 -1/2 cups of green peas, fresh or frozen, cooked and cooled 1 avocado I clove of garlic 1 tablespoon lime juice hot sauce to taste Directions Place all the ingredients into a food processor and mix to the consistency you prefer.  ...
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Tuna Cakes

INGREDIENTS: 6.5 oz. foil-pouch tuna, oil-pack, drained, or salmon or fresh crab (half a 12 oz. can or 5 oz. can will work OK, if that’s all you have on hand) 2 beaten eggs ¼ tsp. Seafood Spice Blend (There are many great recipes to make this online!) 3 T. mayo ½ c. celery, finely chopped 1/3 c. green onion, chopped 2 oz. yellow onion, chopped ¼ c. red bell pepper (best as it is sweeter, but any color is fine) 1 Revolution Roll (Oopsie) (or other low-carb biscuit or bread you have on hand) Dash black pepper 2 T. olive oil (to saute veggies) 1 T. olive oil (to fry croquettes) DIRECTIONS:  Heat the 2T. olive oil in non-stick skillet and saute veggies...
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Hot Cinnamon Pears

Here is a great treat for a cool fall or winter day! ! 1 can lite pears (either sliced or halves) Cinnamon   Pour pears in to a microwave-safe dish. Sprinkle cinnamon on top. Heat in microwave for 1 minute. Divide in to 4 small dishes. Enjoy. ...
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