Tag Archives: Salsa

Diet Nutritional

Grilled Eggplant with Caponata Salsa

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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

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

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.