Diet Nutritional

Vegetable and Bean Chili

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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

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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

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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

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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

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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

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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.

Diet Nutritional

Linguine with Butternut Squash, Spinach, and Mussels

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Diet Nutritional Stats Linguine with Butternut Squash, Spinach and Mussels
Serving Size 438 g
Amount Per Serving
Calories 460 Calories from Fat 96
% Daily Value
Total Fat 10.7g 16%
Saturated Fat 1.8g 9%
Cholesterol 51mg 17%
Sodium 613mg 26%
Total Carbohydrates 57.4g 19%
Dietary Fiber 7.9g 32%
Sugars 5.4g
Protein 30.9g
Vitamin A 353% Vitamin C 92% Iron 67% Calcium 17%
  1. 4 cups 3/4-inch cubes peeled butternut squash (about 1 pound)
  2. 2 tablespoons extra-virgin olive oil, divided, plus additional for drizzling
  3. 1/2 cup dry white wine
  4. 2 large shallots, chopped
  5. 2 large garlic cloves, minced
  6. 1/2 teaspoon dried crushed red pepper
  7. 2 pounds mussels, scrubbed, debearded
  8. 1/2 cup bottled clam juice
  9. 8 ounces whole wheat linguine
  10. 2 5-ounce packages fresh baby spinach leaves

Preheat oven to 400°F. Place squash cubes on rimmed baking sheet. Sprinkle with salt and pepper, then spray with PAM spray. Roast 10 minutes. Turn squash over; continue roasting until tender, about 20 minutes longer. Let stand at room temperature.

Bring wine, shallots, garlic, and crushed red pepper to boil in large skillet. Add mussels; cover and cook until mussels open, 2 to 3 minutes (discard any mussels that do not open). Transfer mussels to large bowl. Cover liquid in skillet and set aside. Remove mussels from shells; discard shells. Pour clam juice and any accumulated juices from mussels into liquid in skillet. Bring to boil; reduce heat to medium and simmer until reduced to 1/2 cup, about 5 minutes. Whisk in 2 tablespoons oil. Cover; set aside.

Meanwhile, cook linguine in large pot of boiling water until tender but still firm to bite, stirring occasionally.

Using tongs, transfer pasta to skillet with juices, reserving pasta cooking liquid in pot. Add mussels and squash to skillet; toss. Add spinach to pasta cooking liquid; let stand 1 minute to wilt. Drain spinach.

Divide wilted spinach among 4 wide shallow bowls. Divide linguine, squash, mussels, and sauce among bowls.

Diet Nutritional

Baby Spinach and Raspberry Salad

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Diet Nutritional Stats  Baby Spinach and Raspberry Salad
Serving Size 201 g
Amount Per Serving
Calories 94 Calories from Fat 16
% Daily Value
Total Fat 1.8g 3%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 49mg 2%
Total Carbohydrates 18.1g 6%
Dietary Fiber 5.6g 22%
Sugars 11.0g
Protein 3.4g
Vitamin A 152% Vitamin C 153% Iron 11% Calcium 10%
  1. 1/4 cup sunflower seeds
  2. 1/4 cup white balsamic vinegar
  3. 1 tsp honey
  4. 1 tbsp each chopped fresh parsley, tarragon, chives and basil
  5. 1 clove garlic, minced
  6. 1/2 small shallot, minced
  7. 8 cups baby spinach
  8. 1 cup fresh raspberries
  9. 2 oranges, peeled, membranes removed, segmented
  10. 1 red bell pepper, cored, seeded and cut into 2-inch strips
  11. 1 medium carrot, peeled and coarsely grated

Heat oven to 350°F. Toast sunflower seeds on a cookie sheet for 4 minutes. Whisk together vinegar, honey, herbs, garlic, and shallot. Season with pepper and set aside. In a bowl, toss spinach with 2 tbsp vinaigrette. Season with pepper. Toss with sunflower seeds and remaining ingredients and serve.

Diet Nutritional

Farfalle with Spinach and Garbanzo Beans

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Diet Nutritional Stats Farfalle with Spinach and Garbanzo Beans
Serving Size 208 g
Amount Per Serving
Calories 381 Calories from Fat 41
% Daily Value
Total Fat 4.6g 7%
Saturated Fat 0.6g 3%
Cholesterol 0mg 0%
Sodium 233mg 10%
Total Carbohydrates 67.6g 23%
Dietary Fiber 14.6g 58%
Sugars 8.8g
Protein 19.1g
Vitamin A 68% Vitamin C 23% Iron 38% Calcium 11%
  1. PAM cooking spray
  2. 1 large onion, chopped
  3. 4 large garlic cloves, minced
  4. 2 cups canned unsalted chicken broth
  5. 1 15 1/2-ounce can low-sodium garbanzo beans (chick peas), rinsed, drained
  6. 1 10-ounce package frozen leaf spinach, thawed, squeezed dry
  7. 12 ounces whole wheat bow tie pasta, freshly cooked

Heat PAM cooking spray in heavy large nonstick skillet over medium heat. Add onion and garlic and sauté until tender, about 10 minutes. Pour in chicken broth and simmer until liquid is reduced by half, about 4 minutes. Add garbanzo beans and spinach and boil 1 minute. Transfer spinach mixture to large bowl. Add pasta. Drizzle pasta with remaining 2 teaspoons olive oil and toss. Season pasta generously with pepper; toss well.

Diet Nutritional

Winter Vegetables and Bulgur

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Diet Nutritional Stats Winter Vegetables and Bulgur
Serving Size 253 g
Amount Per Serving
Calories 156 Calories from Fat 12
% Daily Value
Total Fat 1.3g 2%
Saturated Fat 0.0g 0%
Cholesterol 0mg 0%
Sodium 450mg 19%
Total Carbohydrates 30.7g 10%
Dietary Fiber 7.4g 29%
Sugars 4.4g
Protein 7.6g
Vitamin A 86% Vitamin C 19% Iron 11% Calcium 6%
  1. PAM cooking spray
  2. 4 cups 3/4-inch pieces chopped peeled assorted root vegetables (such as carrots, turnips, celery root, and golden beets)
  3. 2 cups chopped onions
  4. 4 cups vegetable broth
  5. 1/4 tsp thyme
  6. 1/4 tsp basil
  7. 1/4 tsp savory
  8. 1/4 tsp fennel seeds
  9. 1 1/2 cups bulgur (about 8 ounces)
  10. 1 6-ounce package baby spinach leaves

Heat PAM spray in heavy large pot over high heat. Add root vegetables and onions; sauté until beginning to brown, about 10 minutes. Add vegetable broth and herbes de Provence; bring to boil. Add bulgur; cover pot and reduce heat to low. Simmer until bulgur is almost tender, stirring occasionally, about 15 minutes. Add spinach; stir until wilted, about 1 minute. Season to taste with pepper.

Diet Nutritional

Risotto Barley with Spring Greens

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Diet Nutritional Stats Risotto Barley with Spring Greens
Serving Size 335 g
Amount Per Serving
Calories 247 Calories from Fat 9
% Daily Value
Total Fat 1.0g 2%
Saturated Fat 0.0g
Cholesterol 0mg 0%
Sodium 487mg 20%
Total Carbohydrates 50.7g 17%
Dietary Fiber 10.7g 43%
Sugars 2.2g
Protein 10.8g
Vitamin A 50% Vitamin C 31% Iron 22% Calcium 9%

Risotto Barley with Spring Greens

  1. Nonstick vegetable oil spray
  2. 2 large leeks (white and pale green parts only), chopped
  3. 1 fennel bulb, finely chopped (about 1 1/2 cups)
  4. 1 teaspoon dried thyme
  5. 2 cups pearl barley
  6. 6 1/2 cups canned low-salt chicken broth
  7. 1/2 teaspoon saffron threads
  1. 1 1/2 cups frozen baby lima beans, thawed
  1. 1 6-ounce package fresh baby spinach, trimmed, thinly sliced
  2. 2 tablespoons chopped fresh basil
  3. Fresh basil sprigs

Generously spray heavy large pot with nonstick spray. Place pot over medium-high heat. Add half of leeks and half of fennel to pot. Sauté until vegetables are tender, about 5 minutes. Stir in thyme, then barley. Add 2 1/2 cups broth and saffron. Simmer until liquid is almost absorbed, stirring frequently, about 10 minutes. Add remaining leeks, fennel and 4 cups broth. Bring to simmer. Reduce heat to medium-low and cook until barley is tender and mixture is creamy, stirring often, about 30 minutes.

Meanwhile, cook lima beans in large saucepan of boiling salted water until tender but still bright green, about 3 minutes. Drain.

Add lima beans, spinach, and chopped basil to barley and stir to blend. Season with pepper.

Diet Nutritional

Couscous with Dried Apricots and Pistachios

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Diet Nutritional Stats Couscous with Dried Apricots and Pistachios
Serving Size 149 g
Amount Per Serving
Calories 306 Calories from Fat 89
% Daily Value
Total Fat 9.9g 15%
Saturated Fat 1.1g 6%
Cholesterol 0mg 0%
Sodium 5mg 0%
Total Carbohydrates 49.4g 16%
Dietary Fiber 7.4g 30%
Sugars 4.9g
Protein 11.5g
Vitamin A 16% Vitamin C 9% Iron 15% Calcium 6%
  1. 3 cups water
  2. 2 1/4 cups whole wheat couscous
  3. 1 1/4 cups (about 7 ounces) dried apricots, thinly sliced
  4. 2 1/4 teaspoons ground cinnamon
  5. 1/2 teaspoon ground allspice
  1. 1 1/4 cups unsalted pistachios, toasted, chopped
  2. 3/4 cup chopped green onions
  3. 6 tablespoons thinly sliced fresh basil

Combine water and salt in medium saucepan; bring to boil. Combine couscous, apricots and spices in large bowl. Add boiling liquid. Cover immediately; let stand until water is absorbed, about 5 minutes. Uncover; fluff with fork. Cool. (Can be made 6 hours ahead. Cover; chill. Bring to room temperature before continuing.)

Mix nuts, green onions and basil into couscous. Season with pepper.

Diet Nutritional

Lemon Couscous Salad with Spinach, Scallions, and Dill

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Diet Nutritional Stats Lemon Couscous Salad with Spinach, Scallions and Dill
Serving Size 159 g
Amount Per Serving
Calories 173 Calories from Fat 4
% Daily Value
Total Fat 0.4g 1%
Saturated Fat 0.0g 0%
Cholesterol 0mg 0%
Sodium 19mg 1%
Total Carbohydrates 35.9g 12%
Dietary Fiber 2.8g 11%
Sugars 0.0g
Protein 6.3g
Vitamin A 22% Vitamin C 14% Iron 9% Calcium 6%
  1. 2 1/4 cups water
  2. 1 1/2 cups couscous
  3. 3 tablespoons fresh lemon juice, or to taste
  4. 2 cups small bunch spinach
  5. 3 large scallions, minced
  6. 3 tablespoons finely chopped fresh dill, or to taste

In a saucepan bring water to a boil and stir in couscous. Remove pan from heat and let couscous stand, cover 5 minutes. Fluff couscous with a fork and transfer to a bowl. Stir in lemon juice, and pepper to taste and cool couscous completely. Stir in spinach, scallions, and dill and chill salad, covered, at least 2 hours or overnight.

Diet Nutritional

Barley Stew with Leeks, Mushrooms, and Greens

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Diet Nutritional Stats Barley Stew with Leeks, Mushrooms, and Greens
Serving Size 310 g
Amount Per Serving
Calories 170 Calories from Fat 15
% Daily Value
Total Fat 1.7g 3%
Saturated Fat 0.0g 0%
Cholesterol 0mg 0%
Sodium 421mg 18%
Total Carbohydrates 32.6g 11%
Dietary Fiber 6.5g 26%
Sugars 3.1g
Protein 8.6g
Vitamin A 220% Vitamin C 149% Iron 15% Calcium 13%
  1. 1 1/2 cups chopped leeks (about 2 small stalks; white and pale green parts only)
  2. 8 ounces sliced crimini (baby bella) mushrooms
  3. 2 garlic cloves, pressed
  4. 2 1/4 teaspoons minced fresh rosemary
  5. 1 14.5-ounce can diced tomatoes in juice
  6. 1 cup pearl barley
  7. 4 cups (or more) vegetable broth
  8. 8 cups kale

Heat PAM spray in heavy large pot over medium heat. Add leeks; sprinkle with pepper and sauté until leeks begin to soften, stirring often, about 5 minutes. Add mushrooms, garlic, and rosemary; increase heat to medium-high and sauté until mushrooms soften and begin to brown, stirring often, about 7 minutes. Add tomatoes with juice; stir 1 minute. Add barley and 4 cups broth; bring to boil. Reduce heat to low, cover, and simmer until barley is almost tender, about 20 minutes. Add kale; stir until wilted, about 1 minute. Cover and simmer until kale and barley are tender, adding more broth by 1/4 cupfuls as needed for desired stew consistency, about 10 minutes.

Diet Nutritional

Winter Greens and Shiitake Mushrooms

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Diet Nutritional Stats Winter Greens and Shiitake Mushrooms
Serving Size 347 g
Amount Per Serving
Calories 118 Calories from Fat 8
% Daily Value
Total Fat 0.9g 1%
Saturated Fat 0.0g 0%
Cholesterol 0mg 0%
Sodium 446mg 19%
Total Carbohydrates 26.5g 9%
Dietary Fiber 7.4g 30%
Sugars 7.0g
Protein 5.1g
Vitamin A 57% Vitamin C 23% Iron 10% Calcium 9%
  1. 1 pound fresh shiitake mushrooms, stems removed, caps thinly sliced
  2. 3/4 cup low-salt vegetable broth, divided
  3. 1 bunch red Swiss chard, rinsed, stems cut from center of leaves, minced
  4. 1 bunch green Swiss chard, rinsed, stems cut from center of leaves, minced
  5. 1 head of escarole, rinsed, minced
  6. 2 cups chopped onions
  7. 4 garlic cloves, chopped
  8. 1/4 teaspoon dried crushed red pepper

Heat PAM spray in extra-large skillet over high heat. Add mushrooms; sprinkle with pepper. Sauté until brown, about 10 minutes. Transfer to bowl.

Pour 1/4 cup broth into same skillet. Add 1/3 of greens. Sprinkle pepper. Toss until wilted but still bright green, about 2 minutes. Transfer to large strainer set over bowl. Repeat 2 more times with remaining broth and greens.

Heat PAM spray in same skillet over medium-high heat. Add onions. Sauté until beginning to color, about 5 minutes. Add garlic and crushed red pepper; stir 1 minute. Add greens and mushrooms. Toss to heat through, about 2 minutes. Season with salt and pepper. Transfer to bowl.

Diet Nutritional

Barley with Shiitake Mushrooms

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Diet Nutritional Stats Barley with Shiitake Mushrooms
Serving Size 256 g
Amount Per Serving
Calories 130 Calories from Fat 7
% Daily Value
Total Fat .8g 1%
Saturated Fat 0.0g 0%
Cholesterol 0mg 0%
Sodium 603mg 25%
Total Carbohydrates 25.9g 9%
Dietary Fiber 5.9g 24%
Sugars 1.4g
Protein 6.1g
Vitamin A 35% Vitamin C 4% Iron 9% Calcium 3%
  1. 1 ounce dried shiitake mushrooms
  2. 2 cups hot water
  3. 2 green onions, sliced, green and white parts reserved separately
  4. 1 carrot, chopped
  5. 3 garlic cloves, minced
  6. 1 cup barley
  7. 3 cups canned unsalted chicken broth
  8. 2 tablespoons low-sodium soy sauce

Soak mushrooms in 2 cups hot water until tender. Drain mushrooms, reserving water. Trim mushroom stems and discard. Slice mushroom caps. Heat PAM spray in heavy large saucepan over medium heat. Add white parts of green onions, carrot and garlic. Sauté until onions are tender, about 3 minutes. Stir in mushrooms and sauté 2 minutes longer. Mix in barley. Add reserved water, 3 cups broth and soy sauce. Simmer until barley is tender and liquid is absorbed, about 45 minutes. Transfer barley to serving dish; garnish with remaining green onion and serve.

Diet Nutritional

Mushroom Medley with Spinach, Ginger and Soy

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Diet Nutritional Stats Mushroom Medley with Spinach, Ginger and Soy
Serving Size 184 g
Amount Per Serving
Calories 70 Calories from Fat 6
% Daily Value
Total Fat 0.7g 1%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 288mg 12%
Total Carbohydrates 14.0g 5%
Dietary Fiber 3.8g 15%
Sugars 3.7g
Protein 4.7g
Vitamin A 104% Vitamin C 73% Iron 14% Calcium 7%

  1. 1 red bell pepper, cut into strips
  2. 2 tablespoons minced fresh ginger
  3. 1 1/2 tablespoons minced garlic
  4. 8 ounces shiitake mushrooms, stems trimmed, caps sliced
  5. 8 ounces button mushrooms, sliced
  6. 4 ounces small oyster mushrooms
  7. 1 10-ounce package ready-to-use spinach leaves
  8. 6 green onions, cut into thin strips
  9. 1 tablespoon soy sauce
  10. Lemon wedges

Heat PAM spray in large nonstick skillet over medium-high heat. Add bell pepper, ginger and garlic and sauté 1 minute. Add all mushrooms and sauté until brown and tender, adding 2 to 3 tablespoons water if mixture is dry, about 10 minutes. Add spinach and green onions and stir until spinach wilts, about 2 minutes. Stir in soy sauce. Season to taste with salt and pepper. Transfer to bowl. Serve, passing lemon wedges to squeeze over.
Diet Nutritional

Brussels Sprouts with Lemon and Pistachios

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Diet Nutritional Stats Brussels Sprouts with Lemon and Pistachios
Serving Size 136 g
Amount Per Serving
Calories 143 Calories from Fat 86
% Daily Value
Total Fat 9.5g 15%
Saturated Fat 1.0g 5%
Cholesterol 0mg 0%
Sodium 30mg 1%
Total Carbohydrates 12.7g 4%
Dietary Fiber 5.0g 20%
Sugars 3.1g
Protein 5.1g
Vitamin A 19% Vitamin C 171% Iron 10% Calcium 6%
  1. 3 tablespoons grape seed oil
  2. 1 tablespoon minced shallot
  3. 1 1/2 lbs large brussels sprouts about 8 cups, cores discarded
  4. 3/4 cup shelled unsalted natural pistachios
  5. 2 tablespoons fresh lemon juice

Heat PAM spray in large nonstick skillet over medium-high heat. Add shallot and stir 20 seconds. Add Brussels sprout leaves and pistachios, and sauté until leaves begin to soften but are still bright green, about 3 minutes. Drizzle lemon juice over. Season to taste with pepper.

Diet Nutritional

Carrots and Brussels Sprouts

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Diet Nutritional Stats Carrots and Brussels Sprouts
Serving Size 212 g
Amount Per Serving
Calories 85 Calories from Fat 5
% Daily Value
Total Fat 0.5g 1%
Saturated Fat 0.0g 0%
Cholesterol 0mg 0%
Sodium 99mg 4%
Total Carbohydrates 18.9g 6%
Dietary Fiber 6.4g 26%
Sugars 7.2g
Protein 4.1g
Vitamin A 381% Vitamin C 136% Iron 9% Calcium 7%
  1. 2 tablespoons chopped shallot (from 1 medium)
  2. 1 pound carrots, cut diagonally into 1/2-inch-thick pieces
  3. 1 pound Brussels sprouts, halved lengthwise
  4. 1/3 cup water
  5. 1 tablespoon cider vinegar

Cook shallot in PAM spray in a 12-inch heavy skillet over medium-high heat, stirring occasionally, until softened, 1 to 2 minutes. Add carrots, Brussels sprouts, and 1/2 teaspoon pepper and cook, stirring occasionally, until vegetables begin to brown, 3 to 4 minutes.

Add water and cover skillet, then cook over medium-high heat until vegetables are tender, 5 to 8 minutes. Stir in vinegar and pepper to taste.

Diet Nutritional

Shaved Brussels Sprout and Shallot Sauté

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Diet Nutritional Stats Shaved Brussels Sprouts and Shallot Saute
Serving Size 153 g
Amount Per Serving
Calories 135 Calories from Fat 60
% Daily Value
Total Fat 6.7g 10%
Saturated Fat 0.8g 4%
Cholesterol 0mg 0%
Sodium 30mg 1%
Total Carbohydrates 17.2g 6%
Dietary Fiber 4.0g 16%
Sugars 2.4g
Protein 5.1g
Vitamin A 25% Vitamin C 150% Iron 12% Calcium 6%
  1. 1 3/4 pounds brussels sprouts, outer leaves removed
  2. 2 tablespoons olive oil
  3. 12 medium shallots, thinly sliced (about 2 cups)
  4. 6 garlic cloves, thinly sliced
  5. 4 tablespoons pine nuts, toasted, divided
  6. 2 tablespoons fresh lemon juice

Chop brussels sprouts in fours.

Melt olive oil in large pot over medium heat. Add shallots; sauté until almost translucent, about 3 minutes. Add garlic; stir 1 minute. Add brussels sprouts; increase heat to medium-high and sauté until tender, about 8 minutes. Stir in 3 tablespoons pine nuts and lemon juice. Season with pepper. Sprinkle with remaining 1 tablespoon pine nuts and serve.