Category Archives: Diet Nutritional

diet nutritional, diet & nutrition, food diet nutrition, fitness diet nutrition, plan nutrition, meal nutrition, meal plan nutrition

Diet Nutritional

Roasted Broccoli with Garlic

Leave a comment
Diet Nutritional Stats Roasted Broccoli with Garlic
Serving Size 179 g
Amount Per Serving
Calories 78 Calories from Fat 23
% Daily Value
Total Fat 2.5g 4%
Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 58mg 2%
Total Carbohydrates 12.2g 4%
Dietary Fiber 4.6g 18%
Sugars 3.0g
Protein 5.1g
Vitamin A 22% Vitamin C 262% Iron 7% Calcium 9%
  1. 8 Cups broccoli
  2. 1/2 Tbs Olive Oil
  3. PAM Spray
  4. 2 garlic cloves, minced
  5. Large pinch of dried red pepper

Preheat oven to 450°F. Put broccoli on a baking sheet, sprayed with a bit of PAM cooking spray. Roast 15 minutes. Stir 1/2 tablespoon oil, garlic, and red pepper in small bowl. Drizzle garlic mixture over broccoli; toss to coat. Roast broccoli  about 5 minutes longer. Season with pepper.

Diet Nutritional

Broccoli Rabe with Bulgur and Walnuts

Leave a comment
Diet Nutritional Stats Broccoli Rabe with Bulgur and Walnuts
Serving Size 399 g
Amount Per Serving
Calories 259 Calories from Fat 76
% Daily Value
Total Fat 8.5g 13%
Saturated Fat 0.8g 4%
Cholesterol 0mg 0%
Sodium 54mg 2%
Total Carbohydrates 38.5g 13%
Dietary Fiber 7.0g 28%
Sugars 0.0g
Protein 10.9g
Vitamin A 147% Vitamin C 170% Iron 24% Calcium 23%
  1. 1 cup medium-grind bulgur
  2. 2 1/2 cups boiling water
  3. 1 1/2 pounds broccoli rabe; with the last 1 inch of stem removed
  4. PAM Spray
  5. 2/3 cup shallots, minced
  6. 1/4 cup finely chopped walnuts
  7. 2 tablespoons fresh lemon juice

Place bulgur in medium bowl; pour 2 1/2 cups boiling water over. Stir once and let sit for about 20 minutes. Pour bulgur into fine strainer set over bowl. Reserve soaking liquid.

Cook broccoli rabe in boiling salted water for 2 minutes. Using tongs, transfer to bowl of ice water and cool. Drain; cut into 1-inch pieces and set aside.

Heat PAM spray in large skillet over medium-high heat. Add shallots; sauté about 2 minutes. Add walnuts; sauté about 2 minutes. Add broccoli rabe and bulgur; sprinkle with pepper. Cook, stirring constantly for about 3 minutes. If dry, add reserved bulgur soaking liquid by tablespoonfuls. Stir in lemon juice; season with pepper.

Diet Nutritional

Steamed Broccoli with Garlic, and Lemon

Leave a comment
Diet Nutritional Stats Steamed Broccoli with Garlic & Lemon
Serving Size 91.1 g
Amount Per Serving
Calories 60 Calories from Fat 33
% Daily Value
Total Fat 3.7g 6%
Saturated Fat 0.5g 3%
Cholesterol 0mg 0%
Sodium 28mg 1%
Total Carbohydrates 6.1g 2%
Dietary Fiber 2.2g 9%
Sugars 1.5g
Protein 2.5g
Vitamin A 11% Vitamin C 128% Iron 4% Calcium 4%
  1. 1 small bunch broccoli (about 3/4 pound)
  2. 1 garlic clove
  3. 1 1/2 tablespoons olive oil
  4. 1 1/2 teaspoons fresh lemon juice

Discard tough part of broccoli stem. Peel remaining stem and cut crosswise into 1/2-inch-thick pieces. Cut broccoli into 2-inch florets. In a steamer set over boiling water steam broccoli, covered, for 4 to 5 minutes.

While broccoli is steaming, finely chop garlic and in a small skillet combine with (oil or PAM Spray), lemon juice, and pepper to taste. Heat garlic mixture over moderate heat until garlic just starts to brown. In a bowl toss broccoli with garlic mixture.

Diet Nutritional

Roasted Cauliflower with Barbecue Sauce

Leave a comment
Diet Nutritional Stats Roasted Cauliflower with Barbecue Sauce
Serving Size 226 g
Amount Per Serving
Calories 88 Calories from Fat 76
% Daily Value
Total Fat .6g 1%
Saturated Fat 0.1g 1%
Cholesterol 0mg 0%
Sodium 384mg 16%
Total Carbohydrates 19.6g 7%
Dietary Fiber 5.3g 21%
Sugars 12.3g
Protein 4.7g
Vitamin A 4% Vitamin C 160% Iron 12% Calcium 6%
  1. 1 tablespoon cumin
  2. 8 cups of cauliflower, cored, cut into 1-inch florets
  3. PAM cooking spray
  4. 1/2 tsp minced peeled fresh ginger
  5. 1/2 garlic clove, minced
  6. 5 tbl low sodium ketchup
  7. 1/2 tbl soy sauce
  8. 1 tablespoons sugar

Preheat oven to 400°F. Spray cauliflower with PAM Spray. Transfer to baking sheet. Roast until very tender, stirring occasionally, about 45 minutes.

Spray a small saucepan over medium-low heat, with PAM spray. Add ginger and garlic; sauté about 3 minutes. Add ketchup, soy sauce, sugar, and cumin. Bring to boil, whisking to blend. Reduce heat to very low; simmer barbecue sauce 1 minute to blend flavors, whisking constantly.

Remove cauliflower from oven; transfer to large bowl. Toss with barbecue sauce; season to taste with pepper.

Diet Nutritional

Cauliflower, Dried Cherries, and Capers

Leave a comment
Diet Nutritional Stats Cauliflower, Dried Cherries and Capers
Serving Size 773 g
Amount Per Serving
Calories 189 Calories from Fat 15
% Daily Value
Total Fat 1.7g 3%
Saturated Fat 0.0g 0%
Cholesterol 0mg 0%
Sodium 861mg 36%
Total Carbohydrates 37.1g 12%
Dietary Fiber 19.0g 76%
Sugars 13.2g
Protein 17.6g
Vitamin A 480% Vitamin C 507% Iron 53% Calcium 38%
  1. 5 cups small cauliflower florets
  2. PAM cooking spray
  3. 1 9-ounce package fresh spinach leaves
  4. 1 large shallot, finely chopped, divided
  5. 1/4 teaspoon ground cinnamon
  6. 6 large sage leaves, minced
  7. 3 tablespoons dried tart cherries
  8. 2 tablespoons drained capers

Cook cauliflower florets in large pot of boiling salted water until tender, about 6 minutes. Drain and transfer cauliflower to bowl. Heat PAM sprayed pot over medium-high heat. Add spinach and toss until just wilted, about 3 minutes. Transfer spinach to sieve set over large bowl and drain well. Reserve pot.

Respray pot with PAM spray. Add half of shallot; saute 1 minute. Sprinkle cauliflower with cinnamon, salt, and pepper. Add to pot and toss to coat. Add spinach and toss until heated through, about 3 minutes.

Diet Nutritional

Grilled Eggplant with Caponata Salsa

Leave a comment
Diet Nutritional Stats Grilled Eggplant with Caponata Salsa
Serving Size 239 g
Amount Per Serving
Calories 61 Calories from Fat 6
% Daily Value
Total Fat .7g 1%
Saturated Fat 0.0g 0%
Cholesterol 0mg 0%
Sodium 79mg 3%
Total Carbohydrates 13.4g 4%
Dietary Fiber 6.3g 25%
Sugars 5.9g
Protein 2.5g
Vitamin A 19% Vitamin C 27% Iron 9% Calcium 6%
  1. 12-ounce container grape or cherry tomatoes, quartered lengthwise
  2. 2 celery stalks, finely diced
  3. 1/2 cup chopped Vidalia
  4. 2 tablespoons coarsely chopped fresh oregano plus sprigs for garnish
  5. 1 tablespoon drained capers, rinsed
  6. 1 garlic clove, minced
  7. Pinch of dried crushed red pepper
  8. 3 tablespoons red wine vinegar
  9. 1 large eggplant (1 1/2 to 1 3/4 pounds), trimmed

Mix tomatoes, celery, onion, chopped oregano, capers, garlic, red wine vinegar and crushed red pepper in medium bowl. Season caponata to taste with pepper.

Turn oven on medium-high heat. Cut eggplant into cubes about 1 inch thick. Spray eggplant with PAM spray; sprinkle with pepper. Grill eggplant until very tender when pierced with knife, about 8 minutes.

Mix grilled eggplant with caponata, garnish with oregano.

Diet Nutritional

Eggplant Cannelloni

Leave a comment
Diet Nutritional Stats Eggplant Cannelloni
Serving Size 238 g
Amount Per Serving
Calories 132 Calories from Fat 23
% Daily Value
Total Fat 6.1g 9%
Saturated Fat 1.9g 9%
Cholesterol 9mg 3%
Sodium 464mg 19%
Total Carbohydrates 16.2g 5%
Dietary Fiber 2.2g 9%
Sugars 10.2g
Protein 5.3g
Vitamin A 107% Vitamin C 517% Iron 7% Calcium 10%
  1. 1 tablespoon olive oil
  2. 4 large shallots, sliced
  3. 4 cloves garlic
  4. 2 jars (12 ounces each) roasted red peppers, drained
  5. 1/2 cup orange juice
  6. 2 medium eggplants, cut lengthwise into 1/2-inch slices
  7. PAM cooking spray
  8. 4 ounces ricotta, fat free
  9. 1 teaspoon capers, chopped
  10. 2 tablespoons chopped fresh parsley

Heat oil in a medium skillet over medium heat. Cook shallots and garlic until soft, about 1 minute. Reduce heat. Cook until golden, 3 to 5 minutes. Add peppers and juice; bring to a boil. Lower heat; simmer until peppers are soft, about 5 minutes. Cool. Puree in a blender. Pour into a 9″ x 13″ baking dish. Coat eggplants with cooking spray and broil on a baking sheet until golden on both sides, about 15 minutes. Heat oven to 400°F.

Mash cheese, capers and 1 tablespoon of the parsley in a bowl. Place 1 tablespoon of filling at the end of each eggplant slice; roll up. Lay seam side down in dish. Bake 10 to 15 minutes. Top with remaining 1 tablespoon parsley.

Diet Nutritional

Ratatouille

1 Comment
Diet Nutritional Stats Ratatouille
Serving Size 349 g
Amount Per Serving
Calories 89 Calories from Fat 8
% Daily Value
Total Fat .9g 1%
Saturated Fat 0.0g 0%
Cholesterol 0mg 0%
Sodium 600mg 25%
Total Carbohydrates 19.1g 6%
Dietary Fiber 6.2g 25%
Sugars 10.2g
Protein 3.6g
Vitamin A 64% Vitamin C 183% Iron 7% Calcium 5%
  1. 1/2 pound eggplant
  2. 1/2 pound zucchini, trimmed
  3. 1 teaspoon salt
  4. PAM spray
  5. 1 8-ounce onion, thinly sliced (about 2 cups)
  6. 2 green bell peppers, thinly sliced into strips
  7. 2 garlic cloves, pressed
  8. 1 pound firm but ripe tomatoes, peeled, seeded, cut into 3/8- to 1/4-inch-thick strips
  9. 3 tablespoons minced fresh parsley

Peel eggplant; cut lengthwise into 1/4-inch-thick slices, then cut into 3-inch-long, 1-inch-wide strips. Cut zucchini into same size strips. Place vegetables in large bowl

Heat large skillet over medium-high heat, sprayed with PAM spray. Working in batches, add eggplant and zucchini to skillet; sauté until light golden, about 1 minute per side. Transfer to plate; reserve.

Spray skillet with PAM spray; heat over medium heat. Add onion and peppers; sauté until just tender, 10 to 12 minutes. Stir in garlic. Season with pepper.

Place tomato strips atop onion-pepper mixture in skillet. Sprinkle with salt and pepper. Cover skillet; cook over low heat until tomatoes begin to juice, about 5 minutes. Uncover; baste vegetables in skillet with juices. Boil 2 to 3 minutes.

Transfer 1/3 of onion-pepper-tomato mixture to 2 1/2-quart pot; sprinkle with 1 tablespoon parsley. Top with half of eggplant and half of zucchini, then remaining onion-pepper-tomato mixture; sprinkle with 1 tablespoon parsley. Layer remaining eggplant and zucchini over; sprinkle with 1 tablespoon parsley. Cover; simmer over low heat 10 minutes. Uncover; tilt pot and baste with accumulated juices. Increase heat to medium; simmer uncovered, basting several times with pan juices until only 2 to 3 tablespoons juices remain in pot, watching closely to avoid scorching, 10 to 15 minutes longer. Season with salt and pepper.

Diet Nutritional

Greens, Onions, Tomatoes and Beans

Leave a comment
Diet Nutritional Stats Greens and Beans
Serving Size 227 g
Amount Per Serving
Calories 252 Calories from Fat 40
% Daily Value
Total Fat 4.5g 7%
Saturated Fat 0.7g 3%
Cholesterol 0mg 0%
Sodium 194mg 8%
Total Carbohydrates 39.8g 13%
Dietary Fiber 15.7g 63%
Sugars 3.8g
Protein 15.7g
Vitamin A 116% Vitamin C 83% Iron 30% Calcium 15%
  1. 2 tablespoons olive oil
  2. 1 large onion, chopped
  3. 2 garlic cloves, chopped
  4. 1 14 1/2-ounce can diced tomatoes in juice
  5. 1 1/2 teaspoons smoked paprika
  6. 1 141/2-ounce can vegetable broth
  7. 8 cups coarsely chopped assorted greens (such as kale, mustard greens, and collard greens; about 8 ounces)
  8. 1 15-ounce can cannellini (white kidney beans), drained

Heat oil in heavy large pot over mediumhigh heat. Add onion and sauté until soft and beginning to brown, about 6 minutes. Add garlic; stir 1 minute. Add tomatoes with juice and paprika; stir 1 minute. Add broth and greens; bring to boil, stirring often. Reduce heat to medium-low, cover, and simmer until greens are wilted and tender, stirring occasionally, about 15 minutes. Stir in beans and simmer 1 minute to heat through

Diet Nutritional

Turkey, Green Bean, Corn, and Quinoa Salad

1 Comment
Diet Nutritional Stats Turkey, Green Bean, Corn and Quinoa
Serving Size 184 g
Amount Per Serving
Calories 220 Calories from Fat 81
% Daily Value
Total Fat 9.0g 14%
Saturated Fat 1.3g 6%
Cholesterol 16mg 5%
Sodium 601mg 25%
Total Carbohydrates 25.8g 9%
Dietary Fiber 4.8g 19%
Sugars 4.0g
Protein 11.4g
Vitamin A 13% Vitamin C 28% Iron 14% Calcium 4%
  1. 1/2 cup Quinoa
  2. 3 tablespoons extra-virgin olive oil, divided
  3. 8 ounces Turkey Breast Meat
  4. 12 ounces green beans, trimmed, cut into 1 1/2-inch pieces
  5. 2 cups fresh yellow corn kernels (cut from 2 to 3 ears of corn)
  6. 3 green onions, thinly sliced (about 3/4 cup)
  7. 1 tablespoon minced fresh marjoram
  8. 1/2 teaspoon coarse kosher salt
  9. 2 tablespoons white wine vinegar
  10. 2 tablespoons minced shallot
  11. 1 teaspoon Dijon mustard

Cook quinoa in medium saucepan of boiling salted water until just tender, 20 to 25 minutes. Drain; cool.

Meanwhile, heat 1 tablespoon oil in heavy medium skillet over medium-high heat. Sprinkle turkey with salt and pepper. Add turkey to skillet; cook until golden brown and cooked through, about 8 minutes per side. Cool, then cut into 1/2- to 3/4-inch cubes. Cook green beans in large saucepan of boiling salted water until crisp-tender, about 4 minutes. Drain. Rinse under cold water to cool; drain. Transfer beans to kitchen towel; pat dry.

Mix quinoa, turkey, and green beans in large bowl; add corn and green onions.

Combine remaining 2 tablespoons oil, marjoram, and 1/2 teaspoon coarse salt in small bowl. Press with back of spoon to release flavor. Whisk in vinegar, shallot, and mustard. Pour over salad in bowl; toss to coat. Season to taste with salt and pepper.

Diet Nutritional

Lemon Roasted Green Beans with Almonds

Leave a comment
Diet Nutritional Stats Lemon Roasted Green Beans and Almonds
Serving Size 266 g
Amount Per Serving
Calories 119 Calories from Fat 30
% Daily Value
Total Fat 3.3g 5%
Saturated Fat 0.0g 0%
Cholesterol 0mg 0%
Sodium 16mg 1%
Total Carbohydrates 21.1g 7%
Dietary Fiber 9.4g 37%
Sugars 4.7g
Protein 5.8g
Vitamin A 33% Vitamin C 70% Iron 19% Calcium 12%
  1. Nonstick vegetable oil spray (PAM)
  2. 2 pounds green beans, trimmed
  3. 1 onion, peeled, chopped
  4. 2 Tbs marjoram
  5. Coarse kosher salt
  6. 1 tablespoon fresh lemon juice
  7. 1 teaspoon (packed) finely grated lemon peel
  8. 1/4 cup coarsely chopped roasted almonds

Preheat oven to 450°F. Spray 2 large rimmed baking sheets with nonstick spray (PAM). Combine green beans, onions, and marjoram in large bowl. Sprinkle with coarse kosher salt and pepper. Toss.

Roast vegetables 20 minutes. To properly roast almonds, set the oven to 350 F and cook them on a pan without any oil for 12 minutes.

Transfer vegetables to bowl. Add lemon juice, grated lemon peel, and half of chopped almonds. Toss to coat; season with salt and pepper. Sprinkle with remaining almonds.

Review: Fabulous! This cooking technique infuses the green beans with a caramelized smokey flavor. Just a great healthy way to put green beans in your diet and love it.

Diet Nutritional

Green Bean Salad with Radishes

Leave a comment
Diet Nutritional Stats Green Bean Salad with Radishes
Serving Size 122 g
Amount Per Serving
Calories 38 Calories from Fat 2
% Daily Value
Total Fat .2g 0%
Saturated Fat 0.0g 0%
Cholesterol 0mg 0%
Sodium 38mg 2%
Total Carbohydrates 8.4g 3%
Dietary Fiber 4.0g 16%
Sugars 1.7g
Protein 2.2g
Vitamin A 16% Vitamin C 33% Iron 7% Calcium 5%
  1. 1 1/2 pounds green beans, trimmed
  2. 8 radishes, sliced paper-thin
  3. 3 tablespoons aged Sherry
  4. 1 tablespoon Dijon mustard
  5. 1 tablespoon minced fresh chives

Cook beans in large pot of boiling salted water until crisp-tender, 4 to 5 minutes. Drain well; cool. Toss beans, radishes, in large bowl. Whisk Sherry, mustard, and chives in small bowl. Gradually whisk in oil. Season dressing to taste with salt and pepper. Toss salad with enough dressing to coat. Using vegetable peeler, shave ricotta salata in thin strips over salad.

Diet Nutritional

Jalapeno Red Bean Burgers

Leave a comment
Diet Nutritional Stats Jalapeno Red Bean Burgers
Serving Size 178 g
Amount Per Serving
Calories 456 Calories from Fat 16
% Daily Value
Total Fat 1.8g 3%
Saturated Fat 0.3g 1%
Cholesterol 0mg 0%
Sodium 333mg 14%
Total Carbohydrates 85.6g 29%
Dietary Fiber 18.4g 74%
Sugars 10.1g
Protein 26.9g
Vitamin A 8% Vitamin C 16% Iron 46% Calcium 12%
  1. PAM cooking spray
  2. 1/2 cup finely chopped onion
  3. 1/2 cup chopped seeded plum tomato
  4. 1 teaspoon minced jalapeño chili
  5. 1 garlic clove, minced
  6. 1 teaspoon chili powder
  1. 1 15- to 16-ounce can kidney beans, rinsed, well drained
  2. 1/4 cup dry breadcrumbs
  3. 6 tablespoons barbecue sauce

Spray medium nonstick skillet over medium heat, with PAM spray. Add next 5 ingredients; sauté 5 minutes. Cool slightly.

Using fork, coarsely mash beans in medium bowl. Mix in onion mixture, breadcrumbs, 2 tablespoons barbecue sauce. Shape mixture into four 1/2-inch-thick patties. (Can be prepared 4 hours ahead. Cover and chill.)

If grilling, spray grill rack with nonstick spray, then prepare barbecue (medium heat). If sautéing, spray large nonstick skillet with nonstick spray and heat over medium heat. Lightly spray patties on both sides with nonstick spray. Place patties on grill or in skillet and cook until golden brown and heated through, about three minutes per side.

Diet Nutritional

Kidney Beans with Garlic and Sage

Leave a comment
Diet Nutritional Stats Kidney Beans with Garlic and Sage
Serving Size 380 g
Amount Per Serving
Calories 212 Calories from Fat 8
% Daily Value
Total Fat .9g 1%
Saturated Fat 0.0g 0%
Cholesterol 0mg 0%
Sodium 405mg 17%
Total Carbohydrates 38.5g 13%
Dietary Fiber 9.9g 40%
Sugars 1.3g
Protein 14.0g
Vitamin A 2% Vitamin C 5% Iron 25% Calcium 8%
  1. 1 pound dried kidney beans
  2. 8 cups room-temperature water
  3. PAM spray
  4. 1 large head of garlic, unpeeled, top 1/2 inch cut off to expose cloves
  5. 1 large fresh sage sprig
  6. 1/4 teaspoon whole black peppercorns
  7. 1 teaspoon coarse kosher salt

Place beans in large bowl. Cover with cold water (at least 6 cups) and let soak overnight.

Drain beans. Place in heavy large pot. Add 8 cups room-temperature water, garlic, sage, and black peppercorns. Bring to simmer over medium-high heat. Reduce heat to medium low; simmer uncovered 1 1/2 hours, stirring occasionally. Mix in 1 teaspoon coarse salt. Continue to simmer until beans are tender, adding more water if needed to keep beans covered, about 30 minutes longer. Cool beans in liquid 1 hour.

Using slotted spoon, transfer beans to serving bowl, reserving bean cooking liquid, if desired, but discarding garlic, sage, and peppercorns. Season beans to taste with pepper.

Diet Nutritional

Vegetable and Bean Chili

Leave a comment
Diet Nutritional Stats Vegetable and Bean Chili
Serving Size 281 g
Amount Per Serving
Calories 268 Calories from Fat 41
% Daily Value
Total Fat 4.6g 7%
Saturated Fat 0.7g 3%
Cholesterol 0mg 0%
Sodium 611mg 25%
Total Carbohydrates 45.3g 15%
Dietary Fiber 11.5g 46%
Sugars 7.7g
Protein 14.5g
Vitamin A 34% Vitamin C 79% Iron 25% Calcium 8%
  1. 2 large onions (1 pound), coarsely chopped
  2. 1 green bell pepper, cut into 1/2-inch pieces
  3. 3 large garlic cloves, finely chopped
  4. 1/2 fresh jalapeño chile, finely chopped (including seeds)
  5. 2 tablespoons olive oil
  6. 1 tablespoon chili powder
  7. 1 teaspoon ground cumin
  8. 2 teaspoons salt
  9. 28-ounce can whole tomatoes, coarsely chopped, with juice
  10. 2 zucchini, cut into 1/2-inch cubes
  11. 2 (15-ounce) cans kidney beans, rinsed
  12. 3 tablespoons chopped fresh cilantro

Sauté onions, bell pepper, garlic, and jalapeño in oil in a 4-quart heavy pot over moderately high heat, stirring, until softened, about 5 minutes. Add chili powder, cumin, and salt and cook, stirring, 1 minute. Add tomatoes with juice and zucchini and simmer, partially covered, stirring occasionally, 15 minutes. Stir in beans and simmer, stirring occasionally, 5 minutes. Stir in cilantro.

Diet Nutritional

Grilled Orange Roughy with Lentil Salsa

Leave a comment
Diet Nutritional Stats Grilled Orange Roughy with Lentil Salsa
Serving Size 324 g
Amount Per Serving
Calories 370 Calories from Fat 112
% Daily Value
Total Fat 12.5g 19%
Saturated Fat 0.1g 1%
Cholesterol 0mg 0%
Sodium 8mg 0%
Total Carbohydrates 27.3g 9%
Dietary Fiber 12.6g 50%
Sugars 4.3g
Protein 34.1g
Vitamin A 31% Vitamin C 81% Iron 17% Calcium 3%
  1. 3/4 cup lentils, picked over
  2. 1 green bell pepper, chopped fine
  3. 1/2 cup finely chopped onion
  4. 2 tomatoes, chopped
  5. 1/4 cup chopped fresh coriander
  6. 3 tablespoons red-wine vinegar
  7. four 6- to-8 ounce skinless orange roughy fillets

In a large saucepan of boiling water boil the lentils for 15 to 20 minutes, or until they are just tender, drain them in a sieve, and rinse them briefly under cold water. Drain the lentils well and in a bowl toss them with the bell pepper, the onion, the tomatoes, the coriander, the vinegar, and black pepper to taste.

Pat the fillets dry, season them with salt and pepper. Fry the fillets, in PAM, over moderately high heat for 4 to 5 minutes on each side, or until the just flake. Divide the salsa among 4 plates and top each serving with a fillet.

Diet Nutritional

Orange and Fennel Poached Orange Roughy

Leave a comment
Diet Nutritional Stats Orange and Fennel Poached Orange Roughy
Serving Size 324 g
Amount Per Serving
Calories 262 Calories from Fat 108
% Daily Value
Total Fat 12.1g 19%
Saturated Fat 0.0g 0%
Cholesterol 0mg 0%
Sodium 5mg 0%
Total Carbohydrates 5.9g 2%
Dietary Fiber 0.9g 4%
Sugars 2.9g
Protein 24.2g
Vitamin A 2% Vitamin C 40% Iron 2% Calcium 2%
  1. 1/4 cup fresh orange juice
  2. 1/4 cup dry white wine or orange juice
  3. 1 tablespoon white-wine vinegar
  4. 2 shallots, chopped fine
  5. 1/2 teaspoon fennel seeds
  6. 2 strips of orange zest, removed with a vegetable peeler
  7. 2/3 cup water
  8. 2 orange roughy fillets (about 1 pound)

In a skillet boil the orange juice, the wine, and the vinegar with the shallots, the fennel seeds, and the zest, shaking the skillet, until most of the liquid is evaporated. Add the water, bring the mixture to a boil, and in it poach the sole, covered, at a bare simmer for 10 minutes. Transfer the sole with a slotted spatula to 2 plates and keep it warm, covered. Boil the poaching liquid until it is reduced to about 1/3 cup, remove the skillet from the heat. Season the sauce with salt and pepper and pour it through a fine sieve over the sole.

Review: Wow. The fish is almost creamy when done. The orange juice and fennel combination really take this normally bland fish to the next level. Orange Roughy is the healthiest fish you can eat. Made this way, I’ll be eating healthy for a long time.

Diet Nutritional

Spicy Sauteed Fish with Cherry Tomatoes

Leave a comment
Diet Nutritional Stats Spicy Sauteed Fish with Cherry Tomatoes
Serving Size 493 g
Amount Per Serving
Calories 288 Calories from Fat 115
% Daily Value
Total Fat 12.8g 20%
Saturated Fat 0.0g 0%
Cholesterol 0mg 0%
Sodium 25mg 1%
Total Carbohydrates 15.9g 5%
Dietary Fiber 4.4g 18%
Sugars 8.1g
Protein 27.5g
Vitamin A 79% Vitamin C 102% Iron 11% Calcium 7%
  1. 2 pounds orange roughy fillets
  2. 1/2 cup chopped fresh parsley
  3. 1/2 teaspoon dried crushed red pepper
  4. 4 cups cherry tomatoes, halved
  5. 6 garlic cloves, minced

Heat PAM spray in heavy large skillet over medium-high heat. Sprinkle fish with pepper. Add half of fish to skillet and sauté until just opaque in center, about 3 minutes per side. Transfer fish to platter. Repeat with remaining fish. Add parsley and crushed red pepper to same skillet; sauté 1 minute. Add tomatoes, and garlic; sauté until tomatoes are soft and juicy, about 2 minutes. Season sauce with salt and pepper; spoon over fish.

Diet Nutritional

Spinach and Mushrooms with Truffle Oil

Leave a comment
Diet Nutritional Stats Spinach and Mushrooms with Truffle Oil
Serving Size 175 g
Amount Per Serving
Calories 49 Calories from Fat 16
% Daily Value
Total Fat 1.8g 3%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 85mg 4%
Total Carbohydrates 6.0g 2%
Dietary Fiber 3.0g 12%
Sugars 1.6g
Protein 5.1g
Vitamin A 193% Vitamin C 51% Iron 17% Calcium 10%
  1. 10 ounces button mushrooms or crimini (baby bella) mushrooms, sliced
  2. 1 large shallot, chopped
  3. 1 1/2 9-ounce bags fresh spinach leaves
  4. 1 to 2 teaspoons truffle oil

Add mushrooms to PAM sprayed pan; sauté until brown and liquid evaporates, about 8 minutes. Add shallot; sauté 2 minutes.

Add spinach, 1/3 at a time, to skillet with mushrooms and toss over medium-high heat, allowing each batch to wilt slightly before adding next, about 2 minutes per batch. Sauté just until all spinach is wilted and heated through. Stir in 1 teaspoon truffle oil. Season with pepper, and more truffle oil, if desired.

Diet Nutritional

Spicy Stir Fried Chicken and Greens with Peanuts

Leave a comment
Diet Nutritional Stats Spicy Stir Fried Chicken and Greens and Peanuts
Serving Size 148 g
Amount Per Serving
Calories 91 Calories from Fat 36
% Daily Value
Total Fat 4.0g 6%
Saturated Fat 0.5g 3%
Cholesterol 0mg 0%
Sodium 415mg 17%
Total Carbohydrates 10.6g 4%
Dietary Fiber 3.0g 12%
Sugars 2.4g
Protein 5.8g
Vitamin A 227% Vitamin C 150% Iron 15% Calcium 16%
  1. 2 tablespoons soy sauce, divided
  2. 2 tablespoons dry Sherry, divided
  3. 2 teaspoons golden brown sugar, divided
  4. 1 1/4 pounds skinless boneless chicken tenders, cut crosswise into 1/3-inch-wide strips or (Morningstar Chik’n Strips)
  5. 4 green onions, white parts and green parts chopped separately
  6. 2 teaspoons chopped seeded serrano chiles
  7. 1 large bunch greens (such as spinach, mustard greens, kale, or broccoli rabe; about 1 pound), thick stems removed, spinach left whole, other greens cut into 1-inch strips (about 10 cups packed)
  8. 1/4 cup chopped roasted salted peanuts

Whisk 1 tablespoon soy sauce, 1 tablespoon Sherry, and 1 teaspoon sugar in medium bowl. Add chicken; marinade 20 to 30 minutes.

Whisk remaining 1 tablespoon soy sauce, 1 tablespoon Sherry, and 1 teaspoon sugar in small bowl and reserve.

Heat PAM spray in large nonstick skillet over high heat. Add white parts of onions and chiles; stir 30 seconds. Add chicken; stir-fry just until cooked through, about 3 minutes. Transfer chicken mixture to bowl. Add 1 tablespoon peanut oil to same skillet; heat over high heat. Add greens by large handfuls; stir just until beginning to wilt before adding more. Sauté just until tender, 1 to 6 minutes, depending on type of greens. Return chicken to skillet. Add reserved soy sauce mixture; stir until heated through, about 1 minute. Season with pepper. Transfer to serving bowl; sprinkle with green parts of onions and peanuts.