Tag Archives: Diet Nutritional

Diet Nutritional

Greens, Onions, Tomatoes and Beans

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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

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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

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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

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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

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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

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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

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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.