This tastes really good, a GREAT substitute for potatoes. Gives you the illusion of carbs!
-1 head of cauliflower
-1/4 cup fat-free half and half
-I Can't Believe It's Not Butter Spray
-salt and pepper
First, cut cauliflower up, put it in a bowl with a little water, cover with saran wrap. Try 3 minutes in microwave, check it, add a minute or two if necessary... or steam it in a rice cooker or on the stove.
Either mash it (like potatoes) or put it in your food processor. Add the half and half and spray it with the "butter" and add salt and pepper to taste. Mix it all up and enjoy!
-1/4 cup ricotta cheese
-1 envelope Splenda
- 1/4 tsp. Vanilla extract (or almond extract, or unsweetened cocoa powder... get creative)
Mix it all up, serve cold. Great as a snack or dessert.
All I do is take a cup of unsweetened iced tea, like Tejava, add two tablespoons NON-FAT half and half, and one Spleda. It tastes just like Thai Tea, but ok on a diet...
i always made sure to make a million of these tasty chips to have on hand while low carbing. they are absolutely siiiiinful. you can mix any cheese you want. (i loved boars head black wax cheddar, montery jack with jalapenos, krafts pre cut cracker slices)
microwave kickin cheese chips
ingerdients:
* cheese slices (either use block cheese cut thick'ish, deli cheese cut thick'ish, or the kraft pre cut cracker slices)
* parchment paper
* sour cream (optional)
* salsa or hot sauce (optional)
directions:
1. place parchment paper in the microwave and line paper with cheese slices or cubes
2. microwave for 30 sec. intervals.
3. (keep an eye on them so they don't burn) they should turn a nice golden color (but not be bendy soft either)
4. you may need to do it a few times to learn the temp. adjustments of your microwave.
5. blot with paper towel to remove excess oil from the cheese.
6. let cool and serve either plain (like a big cheeze-it) or with sour cream and salsa....
**diff cheese need diff cook times**
This is easy to make and you'll be surprised how good it is. It can be cooked in an oven or in the coals of a charcoal fire. This is from the South Beach Diet book. phase I
Heat the oven to 450.
Slice longwise or cube any combination of the following vegetables:
1 yellow squash
1 zuchini
1/2 red onion
six stalks asparagus
1 red pepper
4 brocolli flowrets
Set them on aluminum foil, drizzle with olive oil and salt and pepper to taste. Wrap them in the aluminum foil.
Bake for 35 minutes.
This dish can be cooked in a baking dish and shared by everyone, or the aluminum foil allows you to wrap individual servings for people with food allergies or vegetable preferences.
3 large cloves garlic, crushed
2 teaspoons extra-virgin olive oil
1 (2 pound) flank steak
Salt and pepper
4 ounces arugula
DIRECTIONS
In small bowl, mash garlic and oil until a paste forms (you may also do this in the food processor.) Pay steaks dry with paper towel, then sprinkle with salt and pepper. Rub garlic paste over both sides of steaks. Let sit for 30 minutes.
Preheat grill to high heat. Grill steak 5 to 7 minutes, until well-seared and browned. Flip; grill 3 to 5 minutes longer, until medium rare. To check, cut into meat with a knife and remove when meat is slightly less done than you want it to be. Transfer to cutting board; cover loosely with foil and let rest 10 minutes. Slice very thin, against the grain and at a slight angle.
Arrange arugula on platter. Top with steak slices. Drizzle with any accumulated platter juices. Serve immediately.
KITCHEN TIP
Even though you'll want to dig right in, its very important to let the steak rest for 10 minutes after grilling. That ensures each slice will be tender and juicy.
NUTRITION INFORMATION
Servings Per Recipe: 4
Amount Per Serving
Calories: 239
Total Fat: 12.6g
Cholesterol: 67mg
Sodium: 188mg
Total Carbs: 2.3g
Dietary Fiber: 0.5g
Protein: 27.9g
VIEW DETAILED NUTRITION
INGREDIENTS
16 extra-large shrimp, shelled and deveined
2 tablespoons olive oil
2 teaspoons fresh thyme leaves
16 4-inch rosemary skewers (see below)
Sea salt
DIRECTIONS
In a medium non-metal bowl, combine shrimp, oil and thyme. Cover and refrigerate for 2 hours or up to 6 hours.
For rosemary skewers: Pull half of the leaves off each stalk, so that leaves remain on one end. Sharpen the other end into a point with a paring knife. Thread shrimp onto the pointed end of each skewer, as shown in photo.
Heat a grill, grill pan, or broiler. Cook shrimp about 3 minutes per side, until they turn opaque and start to curl slightly. Place on serving platter; sprinkle with sea salt.
Servings Per Recipe: 16
Amount Per Serving
Calories: 38
Total Fat: 2g
Cholesterol: 43mg
Sodium: 76mg
Total Carbs: 0.2g
Dietary Fiber: 0.1g
Protein: 4.7g
1 pint water
2 (.14 ounce) envelopes sugar-free apple cider drink mix
2 cinnamon sticks
1/2 whole nutmeg
2 tablespoons lemon juice
1/2 teaspoon lemon peel, grated
1 1/2 oranges
1 1/2 teaspoons cloves, whole
DIRECTIONS
Following the directions on the package, combine the appropriate amount of sugar-free apple cider drink mix with one pint of water in a large pot. Add the cinnamon, nutmeg, lemon juice, and lemon peel. Keep the oranges whole and leave the peel on. Press 1/2 teaspoon's worth of cloves into each orange and place them in the pot. Heat at least 1/2 hour. Before serving, cut oranges into wedges for garnish. This recipe also makes a great slow-cooker recipe.
INGREDIENTS
1/4 cup turkey pan drippings
3 3/4 cups chicken broth
1/4 cup arrowroot
DIRECTIONS
In a medium saucepan, add pan drippings to pan. Blend 1/4 cup arrowroot into drippings in pan. Gradually blend in broth until smooth. Bring to a boil, then stir and simmer about 5 minutes. Add finely chopped cooked giblets, if desired.
Servings Per Recipe: 2
Amount Per Serving
Calories: 345
Total Fat: 29.3g
Cholesterol: 26mg
Sodium: 1875mg
Total Carbs: 16.2g
Dietary Fiber: 0g
Protein: 3.8g
INGREDIENTS
1 (0.3 ounce) package sugar-free cherry-flavored gelatin
1 cup boiling water
1 (1.5 ounce) package sugar-free ruby red grapefruit mix
8 cups cold water
1 (12 ounce) bottle diet ginger ale, chilled
DIRECTIONS
Dissolve gelatin in boiling water. Following the directions on the package, mix 8 cups of cold water with the appropriate amount of sugar-free ruby red grapefruit mix; add to the dissolved gelatin. Place two trays of ice cubes in a large punch bowl; pour punch over ice. Pour in diet ginger ale.
INGREDIENTS
12 ounces vegetable cocktail (such as V8)
1/2 teaspoon celery seed
1/2 tablespoon freshly ground black pepper
1/2 lime, juiced
1/2 lemon, juiced
1 tablespoon freshly grated horseradish
1/2 teaspoon Worcestershire sauce
Tabasco to taste
8 fluid ounces vodka
2 celery stalks, with leaves
1/2 lime, cut into wedges
DIRECTIONS
In a large pitcher, combine the vegetable cocktail, celery seed, pepper, citrus juices, 1 tablespoon of the horseradish, the Worcestershire sauce, and Tabasco and stir well to combine. Cover and refrigerate for 1 hour.
Fill 2 glasses with ice. Add 2 ounces of vodka to each and fill three-quarters full with the vegetable cocktail mixture. Sprinkle with the remaining horseradish, place 1 celery stalk in each glass, and squeeze a lime wedge into each glass.
Note~~~For Phase 1, simply omit the vodka.
Servings Per Recipe: 2
Amount Per Serving
Calories: 330
Total Fat: 0.5g
Cholesterol: 0mg
Sodium: 523mg
Total Carbs: 18.4g
Dietary Fiber: 4.8g
Protein: 2.3g
1 (12 pound) whole turkey, thawed
2 medium onions, cut into eighths
3 medium celery stalks, cut in thirds
4 cloves garlic, cut in half
1 cup chopped fresh parsley leaves
No-stick cooking spray
DIRECTIONS
Preheat oven to 325 degrees F. Remove neck and giblets from body and neck cavities; set aside (discard liver). Rinse and dry turkey with paper towels. Mix the onion, celery, garlic, and parsley together and fill the body cavity of the turkey with it. Place turkey, breast side up, on flat rack in shallow roasting pan. Coat skin with cooking spray.
Roast turkey 3 1/2 to 3 3/4 hours or until it is 180 degrees F in the thigh area. Cover breast and top of drumsticks with foil after 1 1/2 hours to prevent overcooking of breast.
INGREDIENTS
1/4 cup chopped walnuts
1/4 cup defatted reduced-sodium chicken broth
2 tablespoons tarragon vinegar or white-wine vinegar
2 tablespoons walnut oil or extra-virgin olive oil
2 tablespoons finely chopped shallots
2 teaspoons Dijon mustard
Salt and freshly ground black pepper to taste
16 cups washed, dried and torn mixed greens, such as escarole, chicory and/or radicchio
DIRECTIONS
In a small dry skillet over low heat, stir walnuts until lightly toasted, about 3 minutes. Transfer to a plate to cool.
In a large salad bowl, whisk together chicken broth, vinegar, oil, shallots, mustard, salt and pepper. Add greens and toss thoroughly. Sprinkle with the walnuts and additional black pepper to taste.
NUTRITION INFORMATION
Servings Per Recipe: 8
Amount Per Serving
Calories: 77
Total Fat: 6.2g
Cholesterol: 0mg
Sodium: 122mg
Total Carbs: 4.4g
Dietary Fiber: 2.7g
Protein: 2.6g
INGREDIENTS
1/2 medium zucchini, cut into bite-size pieces
1/2 medium summer squash, cut into bite-size pieces
1/2 medium red bell pepper, cut into bite-size pieces
1/2 medium yellow bell pepper, cut into bite-size pieces
1/2 pound fresh asparagus, cut into bite-size pieces
1/2 red onion
1 1/2 tablespoons extra-virgin olive oil
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
DIRECTIONS
Heat the oven to 450 degrees F. Place the zucchini, squash, peppers, asparagus, and onion in a large roasting pan. Toss with the olive oil, salt, and pepper to mix and coat. Spread in a single layer in the pan. Roast for 30 minutes, stirring occasionally, until the vegetables are lightly browned and tender.
Servings Per Recipe: 2
Amount Per Serving
Calories: 164
Total Fat: 11.1g
Cholesterol: 0mg
Sodium: 588mg
Total Carbs: 15g
Dietary Fiber: 5.3g
Protein: 4.6g
INGREDIENTS
1 pound spaghetti squash, halved lengthwise and seeded
1 tablespoon olive oil
1/2 medium red onion, thinly sliced
1/2 medium zucchini, cut into 1/2 inch dice
2 medium tomatoes, diced
1/8 teaspoon salt
1/8 teaspoon coarsely ground pepper
1/4 cup reduced-fat grated Parmesan cheese (optional)
1/2 small lemon, sliced
DIRECTIONS
Place the squash halves, cut sides down, in a glass baking dish. Add 1/8 cup water and cover with plastic wrap. Microwave on high for 8-10 minutes until tender; cool slightly.
Meanwhile, in a large skillet, heat 1 tablespoon of the oil. Add the onion and cook over medium-high heat for 3 minutes until the onion is translucent. Add the zucchini and cook for 4-5 minutes until the zucchini begins to brown. Add the tomatoes, salt, and pepper. Reduce the heat; simmer gently for 10 minutes.
Using a fork, scrape the squash strands into a bowl. Toss with the remaining tablespoon of oil. Mound the squash in the center of 4 pasta bowls and spoon the vegetable mixture around the squash. Drizzle with more oil, if desired, and garnish with Parmesan cheese, if using. Add the lemon slices.
Servings Per Recipe: 4
Amount Per Serving
Calories: 100
Total Fat: 4g
Cholesterol: 0mg
Sodium: 201mg
Total Carbs: 13.6g
Dietary Fiber: 3.5g
Protein: 3.4g
INGREDIENTS
10 cherry, grape, or small heirloom tomatoes (or mix thereof)
2 teaspoons dried oregano
2 teaspoons balsamic vinegar
1 tablespoon olive oil
1/4 teaspoon salt
1 pinch ground black pepper
DIRECTIONS
Halve tomatoes and toss with oregano, oil, vinegar, salt, and pepper. Let sit for a minute or two to let flavors develop. Enjoy.
Servings Per Recipe: 1
Amount Per Serving
Calories: 173
Total Fat: 14.4g
Cholesterol: 0mg
Sodium: 600mg
Total Carbs: 12g
Dietary Fiber: 3.4g
Protein: 1.9g
Salad Ingredients:
1/8 head romaine lettuce, torn into bite-size pieces
1/2 red tomato cut into wedges
2 ounces feta cheese, crumbled
1/2 small red onion, sliced
1/2 red pepper cut into strips
1 (6 ounce) can solid white tuna packed in water, drained
1/4 cup kalamata olives
Dressing Ingredients:
1 tablespoon extra-virgin olive oil
1 tablespoon lemon juice
1/2 tablespoon Dijon mustard
1/2 tablespoon minced fresh tarragon
1/8 teaspoon pepper
DIRECTIONS
On 2 individual serving plates evenly divide the salad ingredients.
In a small bowl whisk together the 5 salad dressing ingredients and drizzle evenly over each salad.
Servings Per Recipe: 2
Amount Per Serving
Calories: 346
Total Fat: 21.7g
Cholesterol: 50mg
Sodium: 915mg
Total Carbs: 10.4g
Dietary Fiber: 1.9g
Protein: 27.3g
INGREDIENTS
1 pound beef tenderloin
2 tablespoons minced shallots
1/2 tablespoon minced fresh rosemary
1/2 tablespoon minced garlic
1 teaspoon salt
1 tablespoon ground black pepper
1 teaspoon orange zest
2 tablespoons olive oil
1/2 cup pearl onions
DIRECTIONS
Preheat the oven to 350 degrees F. Bring water to a boil in a small saucepan. Immerse the onions in the boiling water for about 2 minutes, then shock them with cold water. Cut off the root tip of each onion and squeeze it out of the skin.
Heat 1 tablespoon of the olive oil in a large skillet over medium heat. Add the shallots and saute for about 2 minutes or until tender. Rub the beef with olive oil. Combine the pepper, salt, garlic, rosemary, and orange zest and pat the mixture on the beef. Increase the heat to high and sear the beef in the pan on all sides. Add the pearl onions and place the skillet directly in the oven. Roast until a thermometer reads 145 degrees for medium rare.
Servings Per Recipe: 2
Amount Per Serving
Calories: 456
Total Fat: 27.2g
Cholesterol: 113mg
Sodium: 1260mg
Total Carbs: 12.2g
Dietary Fiber: 1.4g
Protein: 39.4g
INGREDIENTS
1 tablespoon olive oil
4 thinly-sliced boneless, skinless chicken breast halves
Salt and pepper
4 teaspoons whole-wheat flour, divided
1 medium shallot, minced
2 tablespoons drained capers
1/2 cup reduced sodium chicken broth
1/4 cup fresh lemon juice
1 tablespoon minced fresh parsley
DIRECTIONS
Warm oil in large nonstick skillet over medium-high heat. Pat chicken breasts with paper towels to thoroughly dry. Season chicken with salt and pepper, then lightly coat with flour, using about 1 tsp for each breast.
Lay chicken in skillet; cook 2 to 3 minutes, until golden brown, gently pressing down on breast to ensure equal browning. Reduce heat to medium. Turn breasts; cook 2 to 3 minutes longer, until golden brown and cooked through. Remove breasts to a serving platter.
Reduce heat to low; add shallots and capers to skillet. Cook 30 seconds, stirring. Add broth and juice, cook 1 minute, until incorporated and thickened, stirring. Stir in parsley, pour sauce over chicken. Serve immediately.
Servings Per Recipe: 4
Amount Per Serving
Calories: 204
Total Fat: 7.4g
Cholesterol: 72mg
Sodium: 303mg
Total Carbs: 6.1g
Dietary Fiber: 0.6g
Protein: 27.7g
INGREDIENTS
Spinach Cake
1 (10 ounce) package frozen spinach, thawed and squeezed dry
1/2 cup chopped fresh parsley
1/3 cup flour
1/4 cup reduced-fat sour cream
1 dash Tabasco
Salt and freshly ground black pepper
2 large egg yolks
6 large egg whites
Filling
6 ounces reduced-fat cream cheese
3/4 cup low-fat (1%) cottage cheese
1 tablespoon fresh lemon juice
8 ounces best-quality smoked salmon fillet
1/4 cup snipped fresh chives
3 tablespoons capers, rinsed
Freshly ground black pepper to taste
DIRECTIONS
To Make Spinach Cake: Preheat oven to 375 degrees F. Lightly oil an 11-by-17-inch baking sheet with sides or coat it with nonstick cooking spray. Line the bottom of the baking sheet with parchment paper or wax paper and liberally oil or spray it as well. Set aside.
In a food processor, puree spinach, parsley, flour, sour cream and Tabasco until smooth. Season with salt and pepper. Add egg yolks and pulse to mix. Transfer to a bowl and set aside.
In a mixing bowl, beat egg whites with an electric mixer until stiff, but not dry, peaks form. With a rubber spatula, fold 1/3 of the beaten whites into the spinach puree to lighten it. Fold the spinach mixture into the remaining whites just until blended, and spread in the prepared pan. Bake for 8 to 10 minutes, or until the top springs back when lightly touched. Let cool in the pan on a rack for 5 minutes.
Cover the work surface with a clean kitchen towel with the long edge toward you. Invert the spinach cake onto the towel. Peel off the parchment or wax paper and cover the spinach cake with another towel.
To Make Filling and Assemble Roulade: In a food processor, puree cream cheese and cottage cheese until smooth. Transfer to a small bowl and set aside.
Uncover the spinach cake and sprinkle the surface with lemon juice. Leaving a little border to accommodate the filling, spread half of the cheese mixture on the spinach cake and distribute smoked salmon evenly on top. Spread the remaining cheese mixture over the salmon. Sprinkle with chives and capers or horseradish. Season with pepper.
Starting at the long edge, gently roll the cake and filling as you would roll a jelly roll, using the towel to lift and assist in the rolling. Wrap the roulade in plastic wrap and refrigerate for at least 4 hours.
To serve, cut the roulade into 24 slices with a serrated knife.
Servings Per Recipe: 8
Amount Per Serving
Calories: 168
Total Fat: 7.6g
Cholesterol: 75mg
Sodium: 591mg
Total Carbs: 9g
Dietary Fiber: 1.5g
Protein: 15.5g
INGREDIENTS
12 (1 ounce) squares semisweet chocolate
1 cup pistachio nuts, shelled and toasted
DIRECTIONS
Microwave the chocolate in a microwavable bowl on high for 2 minutes, stirring after 1 minute. Stir until completely melted. Stir the nuts into the chocolate. Spoon the chocolate and nut mixture onto a waxed paper-lined baking sheet. Refrigerate for 1 hour until firm. Break into bite-size pieces about an inch in size. Enjoy one piece as a treat.
Note
Servings Per Recipe: 40
Amount Per Serving
Calories: 60
Total Fat: 4.2g
Cholesterol: 0mg
Sodium: < 1mg
Total Carbs: 5.7g
Dietary Fiber: 0.9g
Protein: 1.3g
2 teaspoons vegetable oil, preferably canola oil
1/2 teaspoon caraway seeds
1/2 teaspoon mustard seeds
4 cups thinly sliced Savoy cabbage
1 jalapeno pepper, seeded and finely chopped
1/4 cup vegetable stock or defatted reduced-sodium chicken broth
1/4 cup chopped bottled roasted red peppers
Salt and freshly ground black pepper to taste
DIRECTIONS
In a large nonstick skillet, heat oil over medium heat. Add caraway and mustard seeds and cook, stirring, for 1 minute. Stir in cabbage and jalapeno and cook, stirring, for 1 minute. Stir in chicken broth and cover the pan tightly. Reduce heat to low and simmer until the cabbage is tender, 5 to 6 minutes. Stir in red peppers and season with salt and pepper. (The cabbage can be made up to 8 hours ahead and stored, covered, in the refrigerator. Reheat gently on the stovetop or in the microwave before serving.)
Servings Per Recipe: 4
Amount Per Serving
Calories: 49
Total Fat: 2.7g
Cholesterol: 0mg
Sodium: 182mg
Total Carbs: 5.6g
Dietary Fiber: 2.5g
Protein: 1.8g
INGREDIENTS
1 cup chicken broth
dash of salt
3 2/3 tablespoons bulgur
2/3 teaspoon extra-virgin olive oil
1/4 cup chopped fresh mushrooms
3 tablespoons chopped celery
1 tablespoon chopped onion
DIRECTIONS
In small saucepan, bring chicken broth and salt to boil; add bulgur. Reduce heat; cover and simmer for 20 minutes, or until broth is absorbed and bulgur is tender. In small skillet, heat olive oil. Add vegetables and saute until onion is tender but not brown. Stir in cooked bulgur.
Servings Per Recipe: 2
Amount Per Serving
Calories: 62
Total Fat: 2.7g
Cholesterol: 0mg
Sodium: 706mg
Total Carbs: 7.8g
Dietary Fiber: 1.9g
Protein: 2.5g
INGREDIENTS
4 tablespoons extra virgin olive oil
1 clove garlic, crushed
3 boneless skinless chicken breast halves, cut into strips
1/8 teaspoon salt
1/4 teaspoon coarsely ground black pepper
1/2 cup dry white wine
3 medium tomatoes, sliced
DIRECTIONS
In a medium skillet, heat the oil and garlic over medium heat. Sprinkle the chicken with the salt and pepper, then add to the skillet and cook for 7 to 10 minutes. Add the white wine and cook for an additional 2 minutes.
Remove the chicken to a platter. Saute the tomatoes in the skillet until tender. Place the tomatoes over the chicken and cover with the pan drippings.
Note
This recipe is optimal for Phase 1 or Phase 2 of the South Beach Diet.
Servings Per Recipe: 4
Amount Per Serving
Calories: 266
Total Fat: 16.4g
Cholesterol: 50mg
Sodium: 127mg
Total Carbs: 4.9g
Dietary Fiber: 1.1g
Protein: 19.3g
INGREDIENTS
1 teaspoon extra virgin olive oil
1 clove garlic, diced
6 ounces portobello mushroom caps, cleaned
Pinch salt
Pinch freshly ground black pepper
12 ounces mozzarella cheese, sliced or shredded
10 fresh basil leaves
2 fresh tomatoes, sliced, roasted, or grilled
Oregano leaves (optional)
DIRECTIONS
Combine the oil and garlic in a small bowl and rub the mushroom caps on all sides with the mixture. Place the caps, top side down, in a circle on an oiled baking sheet. Season with the salt and pepper. Arrange the cheese, basil, and tomato slices alternately in a circle on top of the mushrooms. Sprinkle with the oregano, if using. Bake at 450 degrees F until the cheese melts, about 3 minutes.
Note
This recipe is optimal for Phase 1 or Phase 2 of the South Beach Diet.
Servings Per Recipe: 2
Amount Per Serving
Calories: 506
Total Fat: 30g
Cholesterol: 98mg
Sodium: 1003mg
Total Carbs: 15.8g
Dietary Fiber: 2.9g
Protein: 44.7g
INGREDIENTS
Vinaigrette Dressing:
3 tablespoons extra virgin olive oil
3 tablespoons vegetable oil
3 tablespoons wine vinegar
1/2 teaspoon Dijon mustard
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
Salad:
1 (14 ounce) can hearts of palm, drained and sliced
1/2 cup chopped green bell pepper
1/2 cup chopped red bell pepper
1 (14 ounce) can artichoke hearts, drained and quartered
10 pimiento-stuffed olives, halved
1 head Boston lettuce
2 hard-cooked eggs, quartered
12 cherry tomatoes, halved
DIRECTIONS
To make the vinaigrette dressing: Combine the olive oil, vegetable oil, vinegar, mustard, salt, and pepper in a screw-top jar. Cover tightly and shake vigorously to mix.
To make the salad: Combine the hearts of palm, peppers, artichoke hearts, and olives in a bowl. Add the vinaigrette dressing and mix well. Refrigerate for at least 1 hour.
To serve, place the salad on a bed of lettuce leaves and garnish with the egg and cherry tomatoes.
Note
This recipe is optimal for Phase 1 or Phase 2 of the South Beach Diet.
servings Per Recipe: 6
Amount Per Serving
Calories: 227
Total Fat: 16.9g
Cholesterol: 71mg
Sodium: 1048mg
Total Carbs: 14.4g
Dietary Fiber: 5.2g
Protein: 7.1g
INGREDIENTS
1 (12 pound) turkey, brined overnight
1 dried ancho pepper
1 celery stalk
3 large, fresh sage leaves
2 bay leaves
2 sprigs fresh thyme
3 large shallots
1 teaspoon cumin seeds, whole
2 tablespoons dried sage
1 tablespoon ground cumin
2 tablespoons ground pepper
2 tablespoons dried thyme
2 tablespoons kosher salt
1/2 cup extra-virgin olive oil
DIRECTIONS
Preheat oven to 425 degrees F. Remove turkey from brine and pat dry inside and out. Tie together celery, fresh sage, thyme sprigs, and bay leaf into a bundle and place inside body cavity along with ancho pepper and shallots. Mix ground cumin, pepper, dried thyme, dried sage, and salt with olive oil.
Carefully loosen turkey's skin without tearing from the breast and legs, and massage oil and spice mixture all over and under the skin. Tie the end of the drumsticks together over the body opening and tuck the wingtips underneath. Place on roasting rack in large roasting pan and roast in oven for 30 minutes.
Reduce oven temperature to 350 degrees F and continue to roast for another 2 to 2 1/2 hours, basting every 30 minutes until an instant-read thermometer stuck into the thickest part of the thigh registers 170 degrees F. Remove from oven and let turkey rest on serving platter while you continue with making the gravy. Discard the contents of the turkey cavity except for the shallots. Pour off all the liquid and solids from the roasting pan into a saucepan to make gravy.
Servings Per Recipe: 10
Amount Per Serving
Calories: 933
Total Fat: 49.4g
Cholesterol: 317mg
Sodium: 1404mg
Total Carbs: 5.7g
Dietary Fiber: 1.5g
Protein: 109.8g
INGREDIENTS
1/2 cup old-fashioned oatmeal
1/4 cup low-fat cottage cheese (or tofu)
4 egg whites
1 teaspoon vanilla extract
1/4 teaspoon cinnamon
1/4 teaspoon nutmeg
DIRECTIONS
Process the oatmeal, cottage cheese, egg whites, vanilla extract, cinnamon, and nutmeg in a blender until smooth.
Spray a nonstick skillet with cooking spray. Add the batter and cook over medium heat until both sides are lightly browned.
Servings Per Recipe: 1
Amount Per Servng
Calories: 271
Total Fat: 3g
Cholesterol: 3mg
Sodium: 226mg
Total Carbs: 30.6g
Dietary Fiber: 4.8g
Protein: 26.9g
INGREDIENTS
1 pound green beans, trimmed
1/3 cup sliced almonds
1/4 tablespoon Chinese 5-spice powder
1 tablespoon canola oil
salt and ground black pepper
DIRECTIONS
Preheat oven to 375 degrees F. Toast sliced almonds in oven or toaster until fragrant and slightly golden, about 2-3 minutes. Toss green beans with oil, spice powder, and almonds. Spread out on rimmed cookie sheet and roast for about 10 minutes or until beans are tender. Season with salt and pepper.
Servings Per Recipe: 2
Amount Per Serving
calories: 230
Total Fat: 15.4g
Cholesterol: 0mg
Sodium: 207mg
Total Carbs: 19.9g
Dietary Fiber: 9.3g
Protein: 7.5g