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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.

Diet Nutritional

Tuna Salad with Orange and Bell Pepper

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Diet Nutritional Stats  Tuna Salad with Orange and Bell Pepper
Serving Size 191 g
Amount Per Serving
Calories 138 Calories from Fat 26
% Daily Value
Total Fat 2.9g 5%
Saturated Fat 0.0g 0%
Cholesterol 19mg 6%
Sodium 194mg 8%
Total Carbohydrates 15.3g 5%
Dietary Fiber 3.5g 14%
Sugars 10.4g
Protein 13.7g
Vitamin A 21% Vitamin C 132% Iron 3% Calcium 6%
  1. 1/4 cup red wine vinegar
  2. 1 tablespoon minced garlic
  3. 3 seedless oranges
  4. 1 small red onion, halved, thinly sliced
  5. 1 red bell pepper, thinly sliced
  6. 1 9-ounce can white meat albacore tuna packed in water
  7. 1/4 cup chopped fresh parsley
  8. 8 cups mixed salad greens
  9. 1/4 cup slivered almonds, toasted

Whisk vinegar and garlic in large bowl to blend. Working over bowl with dressing, cut oranges. Add onion, bell pepper, tuna, and parsley; toss. Season with salt and pepper.

Divide salad greens among plates. Spoon tuna salad over, dividing equally. Garnish with almonds.

Diet Nutritional

Tuna, White Bean, and Red Onion Salad

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Diet Nutritional Stats  Tuna, White Bean, and Red Onion Salad
Serving Size 350 g
Amount Per Serving
Calories 273 Calories from Fat 43
% Daily Value
Total Fat 4.8g 7%
Saturated Fat 0.8g 4%
Cholesterol 10mg 3%
Sodium 38mg 2%
Total Carbohydrates 36.3g 12%
Dietary Fiber 14.5g 58%
Sugars 2.2g
Protein 22.1g
Vitamin A 1% Vitamin C 7% Iron 28% Calcium 10%
  1. 1 lb dried cannellini beans
  2. 8 cups water
  3. 1 Tbs Olive Oil
  4. 2 Cloves Garlic
  5. 1 Sprig Sage
  6. Pepper
  7. 1 1/2 6-ounce cans tuna packed in olive oil, drained, broken into chunks
  8. 1 1/2 cups small red onion, very thinly sliced

Simmer the beans, water, garlic, sage, and pepper.

Place beans in large bowl. Add tuna and onion. Toss gently to combine. Season with a generous amount of freshly ground black pepper.
Diet Nutritional

Poached Tuna with Escarole and Lima Beans

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Diet Nutritional Stats Poached Tuna with Escarole and Lima Beans
Serving Size 192 g
Amount Per Serving
Calories 169 Calories from Fat 17
% Daily Value
Total Fat 1.9g 3%
Saturated Fat 0.0g 0%
Cholesterol 32mg 11%
Sodium 335mg 14%
Total Carbohydrates 14.4g 5%
Dietary Fiber 4.7g 19%
Sugars 1.2g
Protein 23.9g
Vitamin A 31% Vitamin C 39% Iron 15% Calcium 5%
  1. 1 lemon, thinly sliced
  2. 1 10-ounce albacore tuna fillet, cut into 1/3-inch-thick slices
  3. 1 large green onion, thinly sliced (about 1/4 cup)
  4. 4 cups coarsely chopped escarole (about 4 ounces)
  5. 1 8 1/2-ounce can baby lima beans, drained
  6. 4 tablespoons chopped fresh parsley, divided
  7. 1 tablespoon white balsamic vinegar

Line heavy medium skillet with lemon slices. Sprinkle tuna with pepper and place atop lemon. Spray tuna with PAM spray. Poach tuna over medium-low heat until almost cooked through, about 3 minutes. Using slotted spoon, transfer tuna to plate. Discard lemon slices.

Discard all but 1 tablespoon drippings from skillet. Add green onion and sauté over medium-high heat 1 minute. Add escarole, lima beans, and 3 tablespoons parsley to skillet. Sauté until escarole begins to wilt, about 1 minute. Sprinkle with vinegar. Season to taste with pepper.

Divide escarole-bean mixture between 2 plates and top with tuna slices. Sprinkle with remaining 1 tablespoon parsley and serve.

Diet Nutritional

Quinoa with Winter Squash and Carrot Stew

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Diet Nutritional Stats Quinoa with Moroccan Winter Squash and Carrot Stew
Serving Size 261 g
Amount Per Serving
Calories 135 Calories from Fat 15
% Daily Value
Total Fat 1.7g 3%
Saturated Fat 0.0g 0%
Cholesterol 0mg 0%
Sodium 179mg 7%
Total Carbohydrates 27.2g 9%
Dietary Fiber 4.6g 18%
Sugars 4.5g
Protein 4.7g
Vitamin A 232% Vitamin C 39% Iron 12% Calcium 6%
  1. 1 cup chopped onion
  2. 3 garlic cloves, chopped
  3. 2 teaspoons Hungarian sweet paprika
  4. 1/2 teaspoon ground black pepper
  5. 1/2 teaspoon ground coriander
  6. 1/2 teaspoon ground cumin
  7. 1/2 teaspoon turmeric
  8. 1/2 teaspoon ground ginger
  9. 1/2 teaspoon cayenne pepper
  10. Pinch of saffron
  11. 1 cup water
  12. 1 14 1/2-ounce can diced tomatoes, drained
  13. 2 tablespoons fresh lemon juice
  14. 3 cups 1-inch cubes peeled butternut squash (from 1 1/2-pound squash)
  15. 2 cups 3/4-inch cubes peeled carrots

Quinoa

  1. 1 cup quinoa
  2. 1/2 cup finely chopped onion
  3. 1/4 cup finely chopped peeled carrot
  4. 2 garlic cloves, minced
  5. 1/2 teaspoon salt
  6. 1/2 teaspoon turmeric
  7. 2 cups water
  8. 1/2 cup chopped fresh cilantro, divided
  9. 2 teaspoons chopped fresh mint, divided

For stew:
Heat PAM spray in large saucepan over medium heat. Add onion; sauté until soft, stirring often, about 5 minutes. Add garlic; stir 1 minute. Mix in paprika and next 8 ingredients. Add 1 cup water, tomatoes, and lemon juice. Bring to boil. Add squash and carrots. Cover and simmer over medium-low heat until vegetables are tender, stirring occasionally, about 20 minutes. Season with pepper.

For quinoa:
Rinse quinoa; drain. Spray PAM in large saucepan over medium heat. Add onion and carrot. Cover; cook until vegetables begin to brown, stirring often, about 10 minutes. Add garlic and turmeric; sauté 1 minute. Add quinoa; stir 1 minute. Add 2 cups water. Bring to boil; reduce heat to medium-low. Cover; simmer until liquid is absorbed and quinoa is tender, about 15 minutes.

Rewarm stew. Stir in half of cilantro and half of mint. Spoon quinoa onto platter, forming well in center. Spoon stew into well. Sprinkle remaining herbs over.

Diet Nutritional

Quinoa with Grilled Zucchini, Garbanzo Beans, and Cumin

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Diet Nutritional Stats Quinoa with Grilled Zucchini, Garbanzo Beans and Cumin
Serving Size 236 g
Amount Per Serving
Calories 296 Calories from Fat 44
% Daily Value
Total Fat 4.9g 8%
Saturated Fat 0.5g 3%
Cholesterol 0mg 0%
Sodium 28mg 1%
Total Carbohydrates 50.9g 17%
Dietary Fiber 12.2g 49%
Sugars 7.7g
Protein 14.8g
Vitamin A 12% Vitamin C 39% Iron 31% Calcium 10%
  1. 15-ounce can garbanzo beans (chickpeas), drained
  2. 3 tablespoons fresh lemon juice
  3. 2 garlic cloves, peeled
  4. 2 teaspoons cumin seeds
  5. 1 teaspoon turmeric, divided
  6. 1 teaspoon paprika
  7. 2 cups water
  8. 1 cup quinoa (about 6 ounces), rinsed well, drained
  9. 1 1/2 pounds medium zucchini (about 5), trimmed, quartered lengthwise
  10. 1 1/2 teaspoons ground cumin
  11. 4 green onions, thinly sliced
  12. 1/4 cup chopped fresh Italian parsley

Combine garbanzo beans, garlic and lemon juice in large bowl. Let marinate at least 15 minutes and up to 2 hours.

Heat PAM spray in medium saucepan over medium-high heat. Add cumin seeds, 1/2 teaspoon turmeric, and 1/2 teaspoon paprika; stir about 1 minute. Add 2 cups water, quinoa, and coarse salt; bring to simmer, stirring occasionally. Reduce heat to medium-low. Cover and simmer until all water is absorbed, about 16 minutes.

Meanwhile, prepare barbecue (medium high heat). Place zucchini on rimmed baking sheet. Sprinkle with ground cumin, 1/2 teaspoon turmeric, and 1/2 teaspoon paprika. Toss to coat evenly.

Place zucchini on grill; sprinkle generously pepper. Grill until tender and browned on all sides, 10 to 12 minutes. Transfer to work surface. Cut crosswise into 1/2-inch pieces. Add zucchini, green onions, and parsley, then garbanzo bean mixture to quinoa. Toss to blend. Season with pepper.
Diet Nutritional

Black Bean and Tomato Quinoa

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Diet Nutritional Stats Black Bean and Tomato Quinoa
Serving Size 118 g
Amount Per Serving
Calories 271 Calories from Fat 19
% Daily Value
Total Fat 2.1g 3%
Saturated Fat 0.0g 0%
Cholesterol 0mg 0%
Sodium 7mg 0%
Total Carbohydrates 49.5g 16%
Dietary Fiber 10.2g 41%
Sugars 2.7g
Protein 14.9g
Vitamin A 7% Vitamin C 12% Iron 21% Calcium 9%
  1. 2 teaspoons grated lime zest
  2. 2 tablespoons fresh lime juice
  3. 1 teaspoon sugar
  4. 1 cup quinoa
  5. 1 (14- to 15-ounce) can black beans, rinsed and drained
  6. 2 medium tomatoes, diced
  7. 4 scallions, chopped
  8. 1/4 cup chopped fresh cilantro

Whisk together lime zest and juice, sugar, and 1/4teaspoon pepper in a large bowl.

Wash quinoa in 3 changes of cold water in a bowl, draining in a sieve each time.

Cook quinoa in a medium pot of boiling water, uncovered, until almost tender, about 10 minutes. Drain in sieve, then set sieve in same pot with 1 inch of simmering water. Cover quinoa with a folded kitchen towel, then cover sieve with a lid and steam over medium heat until tender, fluffy, and dry, about 10 minutes. Remove pot from heat and remove lid. Let stand, still covered with towel, 5 minutes.

Add quinoa to dressing and toss until dressing is absorbed, then stir in remaining ingredients and pepper to taste.

Diet Nutritional

Quinoa and Black Bean Salad

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Diet Nutritional Stats Quinoa and Black Bean Salad
Serving Size 122 g
Amount Per Serving
Calories 302 Calories from Fat 56
% Daily Value
Total Fat 6.2g 10%
Saturated Fat 0.9g 4%
Cholesterol 0mg 0%
Sodium 9mg 0%
Total Carbohydrates 50.0g 17%
Dietary Fiber 8.8g 35%
Sugars 2.2g
Protein 13.4g
Vitamin A 7% Vitamin C 27% Iron 20% Calcium 6%
  1. 1 1/2 cups quinoa
  2. 1 1/2 cups cooked black beans, rinsed if canned
  3. 1 1/2 tablespoons red-wine vinegar
  4. 1 1/2 cups cooked corn (cut from about 2 large ears)
  5. 3/4 cup finely chopped green bell pepper
  6. 2 pickled jalapeño chilies, seeded and minced (wear rubber gloves)
  7. 1/4 cup finely chopped fresh coriander

For dressing

  1. 5 tablespoons fresh lime juice, or to taste
  2. 1 1/4 teaspoons ground cumin, or to taste
  3. 2 tbs olive oil

In a bowl wash quinoa in at least 5 changes cold water, rubbing grains and letting them settle before pouring off most of water, until water runs clear and drain in a large fine sieve.

In a saucepan of boiling water cook quinoa 10 minutes. Drain quinoa in sieve and rinse under cold water. Set sieve over a saucepan of boiling water (quinoa should not touch water) and steam quinoa, covered with a kitchen towel and lid, until fluffy and dry, about 10 minutes (check water level in kettle occasionally, adding water if necessary).

While quinoa is cooking, in a small bowl toss beans with vinegar and pepper to taste.

Transfer quinoa to a large bowl and cool. Add beans, corn, bell pepper, jalapeños, and coriander and toss well.

Make dressing:
In a small bowl whisk together lime juice, salt, and cumin and oil, whisking.

Drizzle dressing over salad and toss well with salt and pepper to taste. Salad may be made 1 day ahead and chilled, covered. Bring salad to room temperature before serving.


Diet Nutritional

Healthy Fresh Tomato Salsa

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Diet Nutritional Stats Fresh Tomato Salsa
Serving Size 122 g
Amount Per Serving
Calories 34 Calories from Fat 12
% Daily Value
Total Fat 1.3g 2%
Saturated Fat 0.0g 0%
Cholesterol 0mg 0%
Sodium 161mg 7%
Total Carbohydrates 5.3g 2%
Dietary Fiber 2.5g 10%
Sugars 2.0g
Protein 0.8g
Vitamin A 14% Vitamin C 19% Iron 2% Calcium 5%
  • 2 large, red ripe tomatoes, peeled and seeded
  • 1 garlic clove peeled
  • 1 Anaheim green chili, seeded and cut into thirds
  • 3 green onions, cleaned and cut into 1 inch pieces
  • 4 oz canned chopped green chilies
  • 1 to 3 whole jalapeños, deveined and seeded (Optional to taste)
  • 1/4 cup fresh cilantro, chopped
  • 1 teaspoon olive oil
  • 1 Tablespoon lime juice
  • pepper to taste
Diet Nutritional

Smoky Corn Salsa

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Diet Nutritional Stats Smoky Corn Salsa
Serving Size 184 g
Amount Per Serving
Calories 118 Calories from Fat 40
% Daily Value
Total Fat 4.5g 7%
Saturated Fat 0.6g 3%
Cholesterol 0mg 0%
Sodium 134mg 6%
Total Carbohydrates 19.2g 6%
Dietary Fiber 4.2g 17%
Sugars 5.6g
Protein 3.5g
Vitamin A 53% Vitamin C 154% Iron 10% Calcium 5%
  1. 2 red bell peppers, quartered, seeded
  2. 3 ears of fresh corn, husked
  3. 1 bunch green onions, trimmed
  4. 2 tablespoons olive oil, divided
  5. 2 garlic cloves, minced
  6. 1 teaspoon ground cumin
  7. 2 tablespoons fresh lime juice
  8. 1 tablespoon bottled chipotle hot sauce
  9. 2/3 cup chopped fresh cilantro

Prepare barbecue (high heat). Brush bell peppers, corn, and green onions with some olive oil. Grill vegetables until well charred in spots, turning occasionally with tongs and removing pieces as they brown, 5 minutes for green onions, 10 to 15 minutes for bell peppers and corn. Cool slightly. Cut bell peppers and green onions into 1/3-inch pieces. Cut corn off cob.

Heat PAM spray in heavy small skillet over medium-high heat. Add garlic and cumin; sauté until garlic begins to sizzle but does not brown, about 30 seconds. Pour into large bowl; mix in lime juice and hot sauce. Mix in vegetables. Season to taste with pepper. Cool completely; mix in cilantro.

Diet Nutritional

MultiGrain Pasta with Salsa, Cabbage, and Green Beans

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Diet Nutritional Stats Multi-Grain Pasta with Sicilian Salsa, Cabbage and Green Beans
Serving Size 136 g
Amount Per Serving
Calories 224 Calories from Fat 15
% Daily Value
Total Fat 1.7g 3%
Saturated Fat 0.5g 3%
Cholesterol 1mg 0%
Sodium 165mg 7%
Total Carbohydrates 41g 14%
Dietary Fiber 8.0g 32%
Sugars 3.9g
Protein 11.2g
Vitamin A 14% Vitamin C 51% Iron 19% Calcium 6%
  1. 1/2 14.5-ounce package multi-grain spaghetti
  2. 3/4 cup coarsely chopped Italian parsley
  3. 3 tablespoons drained capers
  4. 3 anchovy fillets
  5. 3 garlic cloves, chopped, divided
  6. 6 cups thinly sliced savoy cabbage
  7. 1/2 12-ounce bag frozen green beans, thawed

Cook pasta in large pot of boiling water until just tender but still firm to bite, stirring occasionally. Drain, reserving 1 cup pasta cooking liquid.

Meanwhile, puree parsley, capers, anchovies, and 1/3 of chopped garlic in mini processor.

Heat PAM spray in large skillet over medium-high heat. Add cabbage; sauté until wilted, about 3 minutes. Add haricots verts and remaining garlic; toss 1 minute. Add pasta, and 2/3 cup pasta cooking liquid, then parsley mixture from processor. Toss until sauce coats pasta, adding more pasta cooking liquid if dry, about 2 minutes. Season with pepper. Serve.

Diet Nutritional

Zucchini and Corn Tacos

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Diet Nutritional Stats Zucchini and Corn Tacos
Serving Size 222 g
Amount Per Serving
Calories 149 Calories from Fat 10
% Daily Value
Total Fat 1.1g 2%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 67mg 3%
Total Carbohydrates 29.7g 10%
Dietary Fiber 6.8g 27%
Sugars 5.5g
Protein 8.3g
Vitamin A 15% Vitamin C 41% Iron 11% Calcium 6%
  1. 2 cups fresh white or yellow corn kernels
  2. 1 cup chopped white onion
  3. 3 cloves garlic, finely chopped
  4. 4 medium tomatoes, roughly chopped
  5. 3 medium zucchini, diced
  6. 1 cup canned black beans, rinsed and drained
  7. 1 tsp fresh oregano, finely chopped
  8. 1/4 teaspoon freshly ground black pepper
  9. 8 organic sprouted flourless corn tortillas
  10. 1/4 cup salsa
  11. 8 tsp un-salted Mozzarella, non-fat, Polly O Cheese

Heat PAM spray in a large skillet over high heat. Toast corn 5 minutes, stirring. Remove corn; set aside. Cook onion, stirring, until it caramelizes, 5 minutes. Add garlic; cook 1 to 2 minutes. Add tomatoes; cook 10 minutes. Add zucchini; cook until tender, 10 to 12 minutes. Add corn, beans, epazote and pepper. Cook 3 minutes. Split filling among tortillas; top each with 1 1/2 teaspoons salsa and 1 teaspoon cheese.

Diet Nutritional

Green Bean Salad with Radishes

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Diet Nutritional Stats  Green Bean Salad with Radishes
Serving Size 136 g
Amount Per Serving
Calories 103 Calories from Fat 61
% Daily Value
Total Fat 6.8g 10%
Saturated Fat 2.1g 10%
Cholesterol 8mg 3%
Sodium 143mg 6%
Total Carbohydrates 8.8g 3%
Dietary Fiber 4.0g 16%
Sugars 2.1g
Protein 3.6g
Vitamin A 17% Vitamin C 33% Iron 7% Calcium 9%
  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
  6. 1/4 cup olive oil
  7. 3-ounce Feta cheese

Cook beans in large pot of boiling 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. Add feta cheese to taste.

Diet Nutritional

Spinach Radish Slaw with Crispy Chiles

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Diet Nutritional Stats Spinach Radish Slaw with Crispy Chiles
Serving Size 284 g
Amount Per Serving
Calories 121 Calories from Fat 66
% Daily Value
Total Fat 7.3g 11%
Saturated Fat 2.2g 11%
Cholesterol 8mg 3%
Sodium 286mg 12%
Total Carbohydrates 9.9g 3%
Dietary Fiber 5.3g 21%
Sugars 2.9g
Protein 6.9g
Vitamin A 320% Vitamin C 103% Iron 28% Calcium 24%

  1. 2 tablespoons Sherry wine vinegar
  2. 2 tablespoons apple cider vinegar
  3. 1 teaspoon Dijon mustard
  4. 3 tablespoons extra-virgin olive oil
  5. 6 dried chiles, minced
  6. 2/3 cup shelled raw pumpkin seeds
  7. 4 9-ounce bags spinach leaves
  8. 2 10-ounce bunches large red radishes, trimmed
  9. 2 ounces feta cheese, crumbled

Whisk both vinegars and mustard in small bowl. Cover and refrigerate. Bring to room temperature before using.

Cut chiles in half lengthwise; discard seeds. Using scissors, cut chiles crosswise into 1/4-inch strips. Spray PAM into a large skille; heat over medium-high heat. Add chiles and fry until beginning to crisp, about 45 seconds. Using slotted spoon, transfer to paper towels to drain. Add pumpkin seeds to same skillet and fry until golden brown and crisp, 1 to 2 minutes. Transfer to another set of paper towels to drain. Cool completely. Cut spinach crosswise into 1/4-inch-thick strips. Transfer to prepared large bowl.

Using grating disk on processor, grate radishes. Place in strainer set over another bowl; drain 15 minutes. Place spinach, radishes, chiles, pumpkin seeds, and cheese in very large bowl. Toss with dressing. Season with pepper.