Recipes


Baja Battered Fish Provided by EatingWell.com  

You may not think of fish as a taco ingredient, but the Mexican-inspired fish-taco craze is beginning to spread. Once you've had one, you'll understand. This recipe is a healthful version of the battered, deep-fried and crispy fish at Rossy's Tacos in Baja California.

  • INGREDIENTS
  • 3/4 cup beer, preferably lager or pilsner
  • 1/2 cup all-purpose flour
  • 1/4 cup whole-wheat pastry flour
  • 1/2 teaspoon salt
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon dry mustard
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon freshly ground pepper
  • 1-1 1 pounds tilapia, or other firm white fish, sliced into 1/2-inch-by-2-inch strips
  • 3 tablespoon canola oil, divided
COOKING DIRECTIONS
Step 1: Place beer, all-purpose flour, whole-wheat flour, salt, oregano, mustard, cayenne and pepper in a blender; blend until smooth, scraping down the sides as necessary. Transfer the batter to a shallow baking dish. Add fish, turning to coat all sides.

Step 2: Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Transfer one-third of the battered fish to the pan, placing each piece into a little oil. Cook until golden brown, 3 to 4 minutes per side. Transfer cooked fish to a plate; keep warm. Add 1 tablespoon oil and half the remaining fish to the pan; cook as directed above, reducing the heat if necessary. Cook the remaining fish with the remaining 1 tablespoon oil. Serve immediately.

The fish is best when served immediately, but will keep, wrapped, in the refrigerator for up to 1 day. To reheat, place on a baking sheet and bake for 20 minutes at 375F.
Serves 8 Prep Time 40 min. Total Time 40 min.
NUTRITION INFO
Per serving Calories: 120 Carbohydrates: 4g Fat: 6g Protein: 11g Dietary Fiber: 0g Saturated Fat: 0g Monounsaturated Fat: 3g Cholesterol: 33mg Potassium: 180mg Sodium: 112mg Exchanges: 2 lean meat Carbohydrate Servings: 0



Baked Risotto Primavera Provided by EatingWell.com  

This updated spring classic calls for nutty-tasting short-grain brown rice instead of the traditional white arborio. Because the cooking time is longer with whole-grain rice, this risotto is cooked in the oven rather than on the stovetop, eliminating the need for almost constant stirring.

  • 1 tablespoon extra-virgin olive oil
  • 2 medium onions, chopped (about 1 1/2 cups)
  • 1 cup short- or medium-grain brown rice, (see Ingredient note)
  • 3 cloves garlic, minced
  • 1/2 cup dry white wine
  • 2 14-1/2-oun reduced-sodium chicken broth, or
    3 1/2 cups vegetable broth
  • 8 ounces asparagus, ends trimmed, cut into 1-inch pieces (2 cups)
  • 1 cup sugar snap peas, or snow peas, trimmed, cut into 1-inch pieces
  • 1 cup diced red bell pepper, (1 medium)
  • 1 1/2 cups freshly grated Parmesan cheese, (3 1/2 ounces)
  • 1/4 cup chopped fresh parsley
  • 1/4 cup chopped fresh chives
  • 1-2 teaspoons freshly grated lemon zest
  • Freshly ground pepper, to taste
COOKING DIRECTIONS
Step 1: Preheat oven to 425 degrees F.
Step 2: Heat oil in a Dutch oven or ovenproof high sided skillet over medium heat. Add onions and cook, stirring occasionally, until softened, 3 to 5 minutes. Stir in rice and garlic; cook, stirring, 1 to 2 minutes. Stir in wine and simmer until it has mostly evaporated. Add broth and bring to a boil. Cover the pan and transfer to the oven.
Step 3: Bake until the rice is just tender, 50 minutes to 1 hour.
Step 4: Shortly before the risotto is done, steam asparagus, peas and bell pepper until crisp-tender, about 4 minutes. Step 5: Fold the steamed vegetables, Parmesan, parsley, chives, lemon zest and pepper into the risotto. Serve immediately.

RECIPE TIPS Ingredient Note: Use short- or medium-grain brown rice, available in natural-foods stores and large supermarkets, to achieve the characteristic creamy risotto texture. Lundberg Family Farms (www.lundberg.com) sells an excellent short-grain brown rice. Another source is dannysorganic.com.
Serves 6 Prep Time 25 min. Total Time 70 min.
NUTRITION INFO
Per serving Calories: 267 Carbohydrates: 35g Fat: 8g Protein: 12g Dietary Fiber: 4g Saturated Fat: 3g Monounsaturated Fat: 3g Cholesterol: 11mg Potassium: 458mg Sodium: 607mg Exchanges: 1 1/2 starch, 1 1/3 vegetable, 1 lean protein, 1/2 fat Carbohydrate Servings:


Barbecued Raspberry-Hoisin Chicken Provided by EatingWell.com  

Hoisin sauce along with pureed tart raspberries makes a wonderful Chinese-inspired marinade and dipping sauce for grilled chicken. Plan ahead: The chicken thighs benefit from marinating for at least 2 hours before grilling.

  • INGREDIENTS
  • 1 cup fresh or frozen raspberries
  • 3/4 cup hoisin sauce, (see Ingredient Note)
  • 5 tablespoon rice vinegar, divided
  • 1 clove garlic
  • 1 strip (2-b orange zest
  • 1 tablespoon chopped fresh ginger
  • 1/8 teaspoon freshly ground pepper
  • Pinch of crushed red pepper
  • 1 1/2 pounds boneless, skinless chicken thighs,
  • trimmed, each cut into 3 crosswise strips
  • 2 1/2 cups water
  • 1 cup long- or medium-grain brown rice
  • 1/3 cup thinly sliced scallion greens, divided
COOKING DIRECTIONS
Step 1: Combine raspberries, hoisin sauce, 3 tablespoons rice vinegar, garlic, orange zest, ginger, pepper and crushed red pepper in a blender or food processor. Blend or process until smooth, about 1 minute. Set aside 1/4 cup for a dipping sauce.
Step 2: Transfer the remaining marinade to a medium bowl and add chicken; stir to coat. Cover and refrigerate for at least 2 hours and up to 24 hours.
Step 3: Combine water and rice in a medium saucepan and bring to a boil. Cover, reduce heat to a simmer and cook until most of the liquid has been absorbed, 40 to 50 minutes. Remove from the heat and let stand, covered, until ready to serve.
Step 4: Preheat grill to medium-high or preheat the broiler to high.
Step 5: Meanwhile, remove the chicken from the marinade, scrape off excess (discard marinade), and thread onto 4 skewers, distributing equally.
Step 6: Grill the chicken until browned and cooked through, 3 to 4 minutes per side. If using the broiler, place the chicken on a broiler pan coated with cooking spray and broil 4 inches from the heat source until cooked through, about 5 minutes per side.
Step 7: Just before serving, sprinkle the rice with the remaining 2 tablespoons vinegar and 1/4 cup scallions; fluff with a fork. Sprinkle the chicken and rice with the remaining scallions. Serve with the reserved dipping sauce.

MAKE AHEAD TIP
Marinate for up to 24 hours before grilling. | Equipment: 4 skewers

RECIPE TIPS
Ingredient Note: Hoisin sauce is a thick, dark brown, spicy-sweet sauce made from soybeans and a complex mix of spices. Look for it in the Asian section of your supermarket.
Serves 4 Prep Time 45 min. Total Time 165 min.
NUTRITION INFO
Per serving
Calories: 398 Carbohydrates: 44g Fat: 11g Protein: 28g Dietary Fiber: 4g Saturated Fat: 3g Monounsaturated Fat: 4g
Cholesterol: 86mg Potassium: 376mg Sodium: 313mg
Exchanges: 2 starch, 1 other carbohydrate, 3 lean meat
Carbohydrate Servings: 3


Almond-Crusted Chicken Fingers Provided by EatingWell.com  

Instead of batter-dipped, deep-fried nuggets, we coat chicken tenders in a seasoned almond and whole-wheat flour crust and then oven-fry them to perfection. With half the fat of standard breaded chicken tenders, you can enjoy to your (healthy) heart’s content.

  • INGREDIENTS
    Canola oil cooking spray
    1/2 cup sliced almonds
    1/4 cup whole-wheat flour
    1 1/2 teaspoons paprika
    1/2 teaspoon garlic powder
    1/2 teaspoon dry mustard
    1/4 teaspoon salt
    1/8 teaspoon freshly ground pepper
    1 1/2 teaspoons extra-virgin olive oil
    4 large egg whites
    1 pound chicken tenders, (see Ingredient Note
COOKING DIRECTIONS
Step 1
Preheat oven to 475°F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.
Step 2
Place almonds, flour, paprika, garlic powder, dry mustard, salt and pepper in a food processor; process until the almonds are finely chopped and the paprika is mixed throughout, about 1 minute. With the motor running, drizzle in oil; process until combined. Transfer the mixture to a shallow dish.
Step 3
Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.) Place the tenders on the prepared rack and coat with cooking spray; turn and spray the other side.
Step 4
Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.

RECIPE TIPS
Ingredient note: Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”
Serves 4 - Prep Time 20 min. - Total Time 40 min.
NUTRITION INFO
Per serving
Calories: 174 Carbohydrates: 4g Fat: 4g Protein: 27g Dietary Fiber: 1g Saturated Fat: 1g Monounsaturated Fat: 2g Cholesterol: 66mg Potassium: 76mg Sodium: 254mg
Exchanges: 3 very lean meat, 1/2 fat Carbohydrate Servings: 0

"Fajita" Burgers Provided by EatingWell.com  

This spicy burger is served on an oblong roll, slathered with a spicy chipotle mayonnaise and topped with roasted Anaheim peppers and a delicious slaw.

  • INGREDIENTS
    1 pound 90%-lean ground beef
    3/4 cup chopped fresh cilantro, divided
    1/2 cup finely chopped red onion
    1/4 cup chopped scallions
    2 teaspoons minced garlic
    1 tablespoon chili powder, preferably New Mexican
    1 teaspoon ground cumin
    1/2 teaspoon dried oregano, preferably Mexican
    1/2 teaspoon freshly ground pepper
    1/4 teaspoon salt
    1/3 cup reduced-fat mayonnaise
    1 tablespoon lime juice
    1 tablespoon chopped chipotle chile in adobo, (see Ingredient Note)
    1/2 cup shredded Monterey Jack cheese
    4 French rolls, preferably whole-wheat, split and toasted
    2 roasted Anaheim or poblano peppers, (see Tip)
    1 cup shredded green cabbage
    4 slices tomato
    4 thin slice red onion
COOKING DIRECTIONS
Step 1: Preheat grill to medium-high.
Step 2: Place beef, 1/4 cup cilantro, onion, scallions, garlic, chili powder, cumin, oregano, pepper and salt in a large bowl. Gently combine, without overmixing, until evenly incorporated. Form into 4 equal patties, about 1/2 inch thick and oval-shaped to match the rolls.
Step 3: Combine the remaining 1/2 cup cilantro, mayonnaise, lime juice and chipotle in a small bowl.
Step 4: Peel the roasted peppers, halve lengthwise and remove the seeds.
Step 5: Oil the grill rack (see Tip). Grill the burgers until an instant-read thermometer inserted in the center registers 165°F, about 6 minutes per side. Top with cheese and cook until it is melted, about 1 minute more.
Step 6: Assemble the burgers on toasted rolls with the chipotle mayonnaise, half a roasted pepper, cabbage, tomato and onion.
Serves 4 - Prep Time 50 min. - Total Time 50 min.
NUTRITION INFO
Per serving
Calories: 416 Carbohydrates: 34g Fat: 19g Protein: 30g Dietary Fiber: 7g Saturated Fat: 7g Monounsaturated Fat: 6g Cholesterol: 82mg Potassium: 628mg Sodium: 695mg
Exchanges: 2 starch, 3 1/2 medium-fat meat
Carbohydrate Servings: 2


Shrimp & Saffron Rice Provided by EatingWell.com  

Golden saffron and a bounty of herbs and summer vegetables make this a beautiful and fresh-tasting dish. Don't overseason; let the flavors sing.

  • INGREDIENTS
    2 1/2 cups water
    1 teaspoon salt, divided
    1/4-1 teaspoon saffron threads, (see Ingredient Note)
    1 cup long-grain brown rice
    2 tablespoon extra-virgin olive oil
    3 medium yellow summer squash, quartered lengthwise and cut into 1/4-inch-thick slices
    1 pound raw shrimp, (21-25 per pound), peeled and deveined
    1/3 cup tightly packed fresh mint leaves, finely chopped
    2 tablespoon lemon juice
    Freshly ground pepper, to taste
COOKING DIRECTIONS
Step 1: Bring water, 1/2 teaspoon salt and saffron to taste to a boil in a medium saucepan. Add rice, return to a boil, cover and reduce the heat to maintain a gentle simmer. Cook until the water is absorbed and the rice is tender, 40 to 45 minutes. Fluff with a fork.
Step 2: About 10 minutes before the rice is done, heat oil in a large skillet over medium heat. Add squash and cook, stirring occasionally, until just tender (do not brown), 5 to 7 minutes. Stir in shrimp and cook, stirring constantly, for 2 minutes. Stir in mint and cook for 30 seconds. Stir in lemon juice; remove from heat. Season with the remaining 1/2 teaspoon salt and pepper. Serve over the rice.

RECIPE TIPS
Ingredient Note: Saffron, the world's most expensive spice, is the dried stigma of a crocus and contributes a pungent flavor and intense yellow color to food. It is sold in threads and powdered form.
Serves 4 - Prep Time 40 min. - Total Time 60 min.
NUTRITION INFO
Per serving
Calories: 350 Carbohydrates: 42g Fat: 10g Protein: 24g Dietary Fiber: 5g Saturated Fat: 2g Monounsaturated Fat: 6g
Cholesterol: 168mg Potassium: 654mg Sodium: 790mg
Exchanges: 2 1/2 starch, 1 vegetable, 3 very lean meat, 1 fat
Carbohydrate Servings: 2 1/2

Asian Turkey Burger Provided by EatingWell.com  

Hoisin sauce gives these burgers a juicy texture, while ginger and garlic provide a burst of flavor, and water chestnuts deliver an appealing crunch. Serve them over tender greens or on toasted whole-wheat buns.

  • INGREDIENTS
    2 slices whole-wheat sandwich bread, crusts removed, torn into pieces
    12 ounces lean ground turkey breast, (see Ingredient Note)
    1 8-ounce ca sliced water chestnuts, rinsed and chopped
    2 tablespoon hoisin sauce, (see Ingredient Note)
    2 scallions, trimmed and sliced
    1 tablespoon minced fresh ginger
    2 cloves garlic, minced
    1/4 teaspoon salt
    1 1/2 teaspoons toasted sesame oil
    Sesame Mayonnaise, optional (recipe follows)
COOKING DIRECTIONS
Step 1: Preheat grill to medium-high.
Step 2: Place bread in a food processor and pulse into fine crumbs. Transfer to a large bowl. Add ground turkey, water chestnuts, hoisin, scallions, ginger, garlic and salt; mix well. (The mixture will be moist.) With dampened hands, form the mixture into four 1/2-inch-thick patties (see Tip).
Step 3: Oil the grill rack (see Tip). Brush the patties with sesame oil. Grill until browned and no longer pink in the center, about 5 minutes per side. (An instant-read thermometer inserted in the center should register 165°F.)
Step 4: Meanwhile, prepare Sesame Mayonnaise, if desired, to serve with the burgers.

MAKE AHEAD TIP
Prepare through Step 2. Wrap patties individually and refrigerate for up to 8 hours or freeze for up to 3 months. Thaw in the refrigerator before cooking.

RECIPE TIPS
When forming burger patties, make them thinner at the center to prevent them from steaming as they cook.
Hoisin sauce is a spicy, sweet sauce made from soybeans, chiles, garlic and spices. It will keep in the refrigerator for at least a year.
Ingredient Notes: Regular ground turkey, which is a mixture of dark and white meat, has a higher fat content (similar to that of lean ground beef).
Oil a folded paper towel. Hold it with tongs and pull it toward you over the rack. Do not use cooking spray on a hot grill.
Tips: Check labels carefully and select ground turkey
Serves 4 - Prep Time 35 min. - Total Time 35 min.
NUTRITION INFO
Per serving
Calories: 207 Carbohydrates: 20g Fat: 3g Protein: 24g Dietary Fiber: 4g Saturated Fat: 1g Monounsaturated Fat: 1g
Cholesterol: 53mg Potassium: 292mg Sodium: 392mg
Exchanges: 1 starch, 1 1/2 vegetable, 3 very lean protein, 1/2 fat
Carbohydrate Servings: 1

Charred Tomato & Chicken Tacos Provided by EatingWell.com  

You may not think of fish as a taco ingredient, but the Mexican-inspired fish-taco craze is beginning to spread. Once you've had one, you'll understand. This recipe is a healthful version of the battered, deep-fried and crispy fish at Rossy's Tacos in Baja California.

  • INGREDIENTS
    1 pound ripe plum tomatoes, cored (about 4-5)
    2 teaspoons extra-virgin olive oil, divided
    1 pound boneless, skinless chicken breasts, trimmed and cut into 1-inch chunks
    Salt & freshly ground pepper
    1 large white onion, finely chopped (about 1 1/2 cups)
    2 cloves cloves garlic, very finely chopped
    2 jalapeño peppers, seeded and very finely chopped
    2 tablespoon lime juice
    2 tablespoon chopped fresh cilantro
    4 scallions, chopped
    12 corn tortillas, warmed
    1/4 cup reduced-fat sour cream for garnish
    2 limes, cut into quarters
COOKING DIRECTIONS
Step 1: Heat a large cast-iron skillet over high heat until very hot. Place tomatoes in the skillet and turn occasionally with tongs until charred on all sides, about 10 minutes. Transfer to a plate to cool slightly. Cut in half crosswise; squeeze to discard seeds. Chop the remaining pulp and skins; set aside.
Step 2 :Add 1 teaspoon of the oil to the pan and heat over high heat until the oil is very hot. Add chicken and season with salt and pepper. Cook, stirring occasionally, until the chicken is browned on all sides and no longer pink in the center, about 5 minutes. Transfer to a plate and set aside.
Step 3: Reduce the heat to medium and add the remaining 1 teaspoon oil. Add onions and cook, stirring, until softened, about 5 minutes. Add garlic and jalapeños and cook, stirring, for 1 minute more. Add lime juice and the reserved chicken and tomatoes. Bring to a simmer and stir in cilantro and scallions. Season to taste with salt and pepper. Cover to keep warm.
Step 4: Spoon filling into warm tortillas, roll up and serve with sour cream and lime wedges.
 
RECIPE TIPS
Wrap tortillas in barely damp paper towels and microwave on High for 30 to 45 seconds
Serves 6 - Prep Time 35 min. - Total Time 35 min.
NUTRITION INFO
Per serving Calories: 120 Carbohydrates: 4g Fat: 6g Protein: 11g Dietary Fiber: 0g Saturated Fat: 0g Monounsaturated Fat: 3g Cholesterol: 33mg Potassium: 180mg Sodium: 112mg Exchanges: 2 lean meat Carbohydrate Servings: 0


Baked Cod Casserole Provided by EatingWell.com  

Dry white wine and Gruyère cheese give this fish casserole a rich flavor that hides its virtue. Before baking, we top the dish with seasoned whole-wheat breadcrumbs, which add a wholesome, nutty flavor and dietary fiber. For variety, you can substitute almost any mild white fish.

  • INGREDIENTS
    2 slices whole-wheat sandwich bread, crusts removed, torn into pieces
    12 ounces lean ground turkey breast, (see Ingredient Note)
    1 8-ounce ca sliced water chestnuts, rinsed and chopped
    2 tablespoon hoisin sauce, (see Ingredient Note)
    2 scallions, trimmed and sliced
    1 tablespoon minced fresh ginger
    2 cloves garlic, minced
    1/4 teaspoon salt
    1 1/2 teaspoons toasted sesame oil
    Sesame Mayonnaise, optional (recipe follows)
COOKING DIRECTIONS
Step 1: Preheat oven to 400°F.
Step 2: Heat 1 tablespoon oil in a large ovenproof skillet over medium-high heat. Add onions and cook, stirring often, until just starting to soften, 5 to 7 minutes. Add wine, increase heat to high and cook, stirring often, until the wine is slightly reduced, 2 to 4 minutes.
Step 3: Place cod on the onions and sprinkle with thyme, salt and pepper. Cover the pan tightly with foil; transfer to the oven and bake for 12 minutes.
Step 4: Toss bread with the remaining 1 tablespoon oil, paprika and garlic powder in a medium bowl. Spread the bread mixture over the fish and top with cheese. Bake, uncovered, until the fish is opaque in the center, about 10 minutes more.

RECIPE TIPS
Ingredient note: Overfishing and trawling have drastically reduced the number of cod in the Atlantic Ocean and destroyed its sea floor. A better choice is Pacific cod (a.k.a. Alaska cod); it is more sustainably fished and has a larger, more stable population, according to Monterey Bay Aquarium Seafood Watch (mbayaq.org/cr/seafoodwatch.asp).
Serves 4 - Prep Time 20 min. - Total Time 40 min.
NUTRITION INFO
Per serving
Calories: 328 Carbohydrates: 17g Fat: 13g Protein: 29g Dietary Fiber: 4g Saturated Fat: 4g Monounsaturated Fat: 7g
Cholesterol: 69mg Potassium: 384mg Sodium: 474mg
Exchanges: 1 starch, 1 vegetable, 4 lean meat
Carbohydrate Servings: 1

Cassoulet-Style Chicken Thighs Provided by EatingWell.com  

Classic cassoulet recipes can take days to make and of course contain rashers of duck, smoked meats and the like. This version keeps it simple and not quite so rich with one skillet, healthier ingredients like low-fat kielbasa, and just 45 minutes to prepare.

  • INGREDIENTS
  • 2 15-ounce c white beans, rinsed
  • 3/4 cup fresh whole-wheat breadcrumbs, (see Tip)
  • 2 tablespoon extra-virgin olive oil, divided
  • 1 pound boneless, skinless chicken thighs, trimmed of fat and cut into thirds
  • 1 large onion, chopped
  • 6 cloves garlic, roughly chopped
  • 1/2 teaspoon dried rosemary
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon freshly ground pepper
  • 1/2 cup dry white wine
  • 1/2 cup reduced-sodium chicken broth
  • 1/2 cup water
  • 1/2 pound low-fat turkey kielbasa, sliced into 1/2-inch pieces
  • 2 tablespoon finely chopped parsley
COOKING DIRECTIONS
Step 1: Put 1/2 cup beans in a small bowl and mash with a fork. Add the remaining beans and set aside.
Step 2: Toss breadcrumbs with 1 tablespoon oil in a small bowl. Heat a large skillet over medium-high heat. Add the breadcrumbs and cook, stirring often, until golden and crisp, 2 to 3 minutes. Transfer to a plate and set aside.
Step 3: Heat the remaining 1 tablespoon oil in the skillet over medium heat. Add chicken in a single layer and cook until browned, turning once, 2 to 3 minutes per side. Transfer to a plate.
Step 4: Add onion and garlic to the skillet and cook, stirring occasionally, until the onion is softened, about 5 minutes. Add rosemary, thyme and pepper and cook, stirring, until fragrant, about 30 seconds. Add wine, increase heat to high and cook, stirring with a wooden spoon to scrape up any browned bits, until the wine has reduced by about half, 1 to 2 minutes. Add broth, water, kielbasa, the reserved beans and chicken; bring to a boil. Reduce heat, cover and simmer until the chicken is cooked through, 3 to 5 minutes. Top with the toasted breadcrumbs and parsley.
 
MAKE AHEAD TIP
Cover and refrigerate for up to 3 days.
 
RECIPE TIPSTip: To make fresh breadcrumbs: Trim crusts from firm sandwich bread. Tear bread into pieces and process in a food processor into coarse crumbs. One slice of bread makes about 1/3 cup crumbs.
Serves 6 - Prep Time 40 min. - Total Time 45 min.
NUTRITION INFO
Per serving
Calories: 370 Carbohydrates: 40g Fat: 13g Protein: 29g Dietary Fiber: 10g Saturated Fat: 3g Monounsaturated Fat: 6gCholesterol: 68mg Potassium: 631mg Sodium: 749mg
Exchanges: 2 starch, 1 vegetable, 4 lean meat
Carbohydrate Servings: 1


Spaghetti with Arugula, Roasted Peppers & Prosciutto Provided by EatingWell.com  

The complex flavors of a good Parmesan, such as Reggiano, and a high-quality prosciutto, such as San Danielle, Volpi or di Parma, are essential for this pasta. Less expensive products will often contribute more saltiness than true flavor to the final result. Ask for a sample at the delicatessen when buying--if it tastes good on its own, it will make the dish taste good as well.

  • INGREDIENTS
    12 ounces whole-wheat spaghetti, (see Ingredient note)
    1 tablespoon extra-virgin olive oil
    4 cloves garlic, minced
    1/8-1 teaspoon crushed red pepper
    2 ounces thinly sliced prosciutto, trimmed of fat and cut into thin strips (1/2 cup)
    1 12-ounce j roasted red peppers, rinsed and cut into thin strips (1 1/2 cups)
    8 cups arugula leaves, (8 ounces)
    2/3 cup freshly grated Parmesan cheese, divided
    Freshly ground pepper, to taste
    1/3 cup chopped walnuts, toasted
COOKING DIRECTIONS
Step 1: Cook spaghetti in a large pot of lightly salted boiling water until just tender, 8 to 10 minutes.
Step 2: Meanwhile, heat oil in a large skillet over medium-low heat. Add garlic and crushed red pepper; cook, stirring, until fragrant but not colored, 1 to 2 minutes. Add prosciutto and cook, stirring often, until lightly browned, 2 to 3 minutes. Stir in roasted peppers and arugula; increase heat to medium-high. Cook, stirring often, until the arugula is wilted, 3 to 4 minutes.
Step 3: Reserving 1/3 cup of the cooking water, drain the spaghetti and place in a warmed large bowl. Add the reserved water, arugula mixture, 1/3 cup Parmesan and pepper; toss to coat well. Sprinkle with walnuts and the remaining Parmesan and serve.

RECIPE TIPS
Wrap tortillas in barely damp paper towels and microwave on High for 30 to 45 seconds.
Serves 4 - Prep Time 30 min. - Total Time 30 min.
NUTRITION INFO
Per serving
Calories: 496 Carbohydrates: 73g Fat: 16g Protein: 23g Dietary Fiber: 13g Saturated Fat: 3g Monounsaturated Fat: 4gCholesterol: 16mg Potassium: 388mg Sodium: 834mg
Exchanges: 4 starch, 1 1/2 vegetable, 1 lean protein, 2 fat
Carbohydrate Servings: 4

No-Bake Macaroni & Cheese Provided by EatingWell.com  

Not only is this ultra-creamy version of mac-and-cheese nearly as fast as the boxed variety, but your family will be able to pronounce every ingredient. If they aren't broccoli fans, substitute a frozen vegetable of your choice.

  • INGREDIENTS
    8 ounces whole-wheat elbow noodles, (2 cups)
    1 10-ounce p frozen chopped broccoli
    1 3/4 cups low-fat milk, divided
    3 tablespoon flour
    1/2 teaspoon garlic powder
    1/2 teaspoon salt
    1/4 teaspoon ground white pepper
    3/4 cup shredded extra-sharp Cheddar cheese
    1/4 cup shredded Parmesan cheese
    1 teaspoon Dijon mustard
COOKING DIRECTIONS
Step 1:Bring a large pot of water to a boil. Cook pasta for 4 minutes. Add frozen broccoli and continue cooking, stirring occasionally, until the pasta and broccoli are just tender, 4 to 5 minutes more.
Step 2: Meanwhile, heat 1 1/2 cups milk in another large pot over medium-high heat until just simmering. Whisk the remaining 1/4 cup milk, flour, garlic powder, salt and pepper in a small bowl until combined. Add the flour mixture to the simmering milk; return to a simmer and cook, whisking constantly, until the mixture is thickened, 2 to 3 minutes. Remove from the heat and whisk in Cheddar, Parmesan and mustard until the cheese is melted.
Step 3: Drain the pasta and broccoli and add to the cheese sauce. Return to the heat and cook, stirring, over medium-low heat, until heated through, about 1 minute.
Serves 4 Prep Time 20 min. Total Time 25 min.
NUTRITION INFO Per serving
Calories: 412 Carbohydrates: 56g Fat: 13g Protein: 22g Dietary Fiber: 7g Saturated Fat: 7g
Monounsaturated Fat: 1g Cholesterol: 37mg Potassium: 236mg Sodium: 640mg
Exchanges: 3 starch, 1 vegetable, 1/2 reduced-fat milk, 1 high-fat meat
Carbohydrate Servings: 3

Buffalo Chicken Wrap Provided by EatingWell.com  

Moms and Dads like wraps because they’re neat and compact--so beware: ours is messy and spicy. This fiery combination of buffalo chicken in a modern wrap is guaranteed to drip. Get out the big napkins and have a ball!

  • INGREDIENTS
    2 tablespoon hot pepper sauce, such as Frank’s RedHot
    3 tablespoon white vinegar, divided
    1/4 teaspoon cayenne pepper
    2 teaspoons extra-virgin olive oil
    1 pound chicken tenders
    2 tablespoon reduced-fat mayonnaise
    2 tablespoon nonfat plain yogurt
    Freshly ground pepper, to taste
    1/4 cup crumbled blue cheese
    4 8-inch whole-wheat tortillas
    1 cup shredded romaine lettuce
    1 cup sliced celery
    1 large tomato, diced
COOKING DIRECTIONS
Step 1: Whisk hot pepper sauce, 2 tablespoons vinegar and cayenne pepper in a medium bowl.
Step 2: Heat oil in a large nonstick skillet over medium-high heat. Add chicken tenders; cook until cooked through and no longer pink in the middle, 3 to 4 minutes per side. Add to the bowl with the hot sauce; toss to coat well.
Step 3: Whisk mayonnaise, yogurt, pepper and the remaining 1 tablespoon vinegar in a small bowl. Stir in blue cheese.
Step 4: To assemble wraps: Lay a tortilla on a work surface or plate. Spread with 1 tablespoon blue cheese sauce and top with one-fourth of the chicken, lettuce, celery and tomato. Drizzle with some of the hot sauce remaining in the bowl and roll into a wrap sandwich. Repeat with the remaining tortillas.
Serves 4 Prep Time 35 min. Total Time 35 min.
NUTRITION INFO
Per serving
Calories: 275 Carbohydrates: 29g Fat: 8g Protein: 24g Dietary Fiber: 3g Saturated Fat: 2g Monounsaturated Fat: 2gCholesterol: 55mg Potassium: 266mg Sodium: 756mg
Exchanges: 1 1/2 starch, 1 vegetable, 3 very lean meat, 1/2 fat
Carbohydrate Servings: 2

Crispy Fish Sandwich with Pineapple Slaw Provided by EatingWell.com  

A fish sandwich doesn’t have to be deep-fried and doesn’t have to be off your list of “healthy” foods. Try our version with a tangy, zesty pineapple slaw. It’s worth taking the extra minute to chop pineapple slices instead of using crushed pineapple—the crushed is too small and disappears into the slaw. Try this with oven fries.

  • INGREDIENTS
    2 tablespoon reduced-fat mayonnaise
    2 tablespoon nonfat plain yogurt
    2 teaspoons rice vinegar
    1/8-1 teaspoon crushed red pepper
    1 8-ounce ca pineapple chunks or rings, drained and coarsely ch
    2 cups coleslaw mix, (see Tip)
    1/4 cup cornmeal
    1 1/4 pounds haddock, or Pacific cod, skinned and cut into 4 portions
    1/2 teaspoon Cajun seasoning
    1/4 teaspoon salt
    4 teaspoons canola oil, divided
    8 slices whole-wheat country bread, toasted
COOKING DIRECTIONS

Step 1: Whisk mayonnaise, yogurt, vinegar and crushed red pepper to taste in a medium bowl. Add pineapple and coleslaw mix and stir to combine.
Step 2: Place cornmeal in a shallow dish. Sprinkle both sides of fish with Cajun seasoning and salt. Dredge the fish in the cornmeal.
Step 3: Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add half the fish and cook until golden, about 2 minutes per side. Transfer to a plate and repeat with the remaining 2 teaspoons oil and fish, adjusting heat as necessary to prevent burning.
Step 4: Top toasted bread with the fish and pineapple slaw to make sandwiches. Serve immediately.
Serves 4 Prep Time 25 min. Total Time 25 min.
NUTRITION INFO
Per serving
Calories: 425 Carbohydrates: 42g Fat: 9g Protein: 44g Dietary Fiber: 7g Saturated Fat: 1g Monounsaturated Fat: 4gCholesterol: 105mg Potassium: 865mg Sodium: 684mg
Exchanges: 2 starch, 1/2 fruit, 1 vegetable, 4 1/2 lean meat
Carbohydrate Servings: 2


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