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Salads
Antipasto
Salad 
2 romaine lettuce hearts, chopped 1/2 lb Genoa salami, diced 2 cups pickled hot vegetable salad,
Giardiniera, coarsely chopped 12 pitted black olives, coarsely
chopped 12 jumbo green olives, pitted, and coarsely chopped 1 small jar roasted red peppers - (8 oz), drained, diced 1 small jar marinated artichoke hearts - (6 oz), drained 1/2 cup cherry tomatoes 1/2 lb Provolone cheese, cut into
bite size pieces 2 Tbs balsamic vinegar 1/4 cup extra-virgin olive oil Coarse salt,
to taste Freshly-ground black pepper, to taste
Combine lettuce, salami, chopped hot pickled vegetables, olives, red peppers, tomatoes, provolone cheese and artichoke hearts.
Drizzle vinegar and oil over the salad.
Toss salad and season with salt and pepper, to your taste.
Serves 4
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Asian Beef Salad
Weight Watchers
POINTS® Value | 8
Servings | 4
Preparation Time | 17 min
Cooking Time | 16 min
Level of Difficulty | Moderate
light meals
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Ingredients
3 medium garlic clove(s), minced
1/4 cup rice wine vinegar
1/4 cup low-sodium soy sauce
1 1/2 Tbsp peanut oil
1 pound lean sirloin beef
8 cup
mixed greens
1 cup canned unsweetened mandarin orange(s), drained
1 Tbsp hoisin sauce
1/3 cup packaged chow mein noodles
Instructions
Combine garlic, vinegar, soy sauce,
oil and hoisin sauce in a large
bowl; add steak. Allow to marinate in the refrigerator
for 2 to 4 hours
or overnight. Remove steak to plate; reserve marinade.
Preheat grill or broiler. Grill
or broil steak for 8 minutes on each
side for medium or longer until desired
doneness. Remove and slice steak
into thin strips. Meanwhile, pour reserved
marinade into a small
saucepan. Bring to a boil; cook 1 minute more, stirring
occasionally.
To serve, place 2 cups greens
on each of 4 plates. Top each with about 3
ounces of steak, 1/4 cup of oranges
and 1 heaping tablespoon of noodles;
drizzle each with about 1 1/2 tablespoons
of cooked and cooled marinade.
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Cabbage Salad with Apples and Walnuts
Adapted from Chez Panisse Fruit, via Cookstr
Serves
6
1 small savoy cabbage
1/3 cup walnuts
2 tablespoons cider vinegar
1 tablespoon lemon juice
Salt and pepper
˝ cup olive oil
2 tablespoons creme fraiche or heavy
cream
2 apples (any crisp, tasty eating variety, such
as Sierra Beauty,
Granny Smith, or Fuji)
1/3 cup crumbled blue cheese (optional)
Preheat the
oven to 375°F.
Tear off and discard the tough outer
leaves of the cabbage. Cut it
in half and cut out its
core. Slice the halves crosswise into a fine
chiffonade.
Toast the walnuts in the oven for 8 minutes. While
they are still
warm, first rub them in a clean dishtowel
to remove some of the
skins, then chop or coarsely
crumble them.
To prepare the dressing, mix the vinegar
with the lemon juice, some
salt, and a generous amount
of pepper.
Whisk in the olive oil and then the creme
fraiche or cream. Taste
and adjust the acid and salt
as desired.
Quarter, peel, and core the apples. Slice
the quarters lengthwise
fairly thin and cut these slices
lengthwise into a julienne. Toss
the cabbage, apples,
and walnuts (and blue cheese, if you’re using
it) with the dressing and an extra pinch of salt. Let the salad sit
for 5 minutes, taste again, adjust the seasoning as needed, and
serve.
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CUCUMBER SALAD
Source: G'ma @ Recipes from Friends
Mix
together:
1 C cider vinegar
1 C sugar
+/- 1/4 C vegetable oil
Pour over thinly sliced peeled or unpeeled cucumber,
thinly sliced onions (almost paper thin). Let set about 24 hours!!
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Oriental Slaw
2 tablespoons
vegetable oil
3 tablespoons white wine vinegar
2
tablespoons white sugar
1
(3 ounce) package chicken flavored ramen noodles,
crushed, seasoning packet reserved
1/2
teaspoon salt
1/2
teaspoon ground black pepper
2
tablespoons sesame seeds
1/4
cup sliced almonds
1/2
medium head cabbage, shredded
5
green onions, chopped
Directions
Preheat
oven to 350 degrees F (175 degrees C).
In
a medium bowl, whisk together the oil, vinegar,
sugar, ramen noodle spice mix, salt and pepper to create a dressing.
Place
sesame seeds and almonds in a single layer on
a medium baking sheet. Bake in the preheated oven 10 minutes, or until lightly
brown.
In a large salad bowl, combine the cabbage, green
onions and crushed ramen noodles. Pour dressing over the cabbage, and toss to
coat evenly. Top with toasted sesame seeds and almonds.
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Salad that keeps 2 months!
This is
a great yummy summer salad and can stay in your fridge up to 2 months.
4 thinly sliced cucumbers
1-large sliced red onions
1-large sliced green
bell peppers 1-tbsp salt
2-cup white vinegar
1 1/2-cups sugar
1-tsp celery flakes
1-tsp red pepper flakes
Mix cucumbers, onions, peppers and salt; set a
side.
Put vinegar, sugar, celery flakes and pepper flakes
in a pot and bring to a boil. Remove from heat and add 2 handfuls of ice until
melted.
Place all veggies in large mouth canning jars (2
quarts or 1 half gallon jar)
Pour mixture over cucumbers, store in refrigerator.
Will keep up to 2 months
Makes 2 quart jars
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SOUPS
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6 Pasta Soup Mix in a Jar
Source: Darlene's Kitchen Pantry
Yield 4 servings
1/2 Cup Macaroni
1/4 Cup Lentils, dry
1/4 Cup Mushrooms, dried and chopped
2 Tbs. Parmesan Cheese, grated
1 Tbs. Onion Flakes
1 Tbs. Chicken Soup Base
1 tsp. dried Parsley
1/2 tsp. Oregano
1 Dash Garlic Powder
Mix parmesan cheese, onion flakes, soup base, parsley,
oregano, and garlic powder together in a small bowl. In a one
pint jar, layer ingredients in this order, Spice mixture,
macaroni, lentils, then mushrooms. Store with tightly sealed
lid, until needed.
Use the following recipe to make soup, or place recipe on a
card and attach to your decorated soup mix jar to give as a
gift:
Basic Pasta
Soup
Combine contents
of jar with 3 cups water, in a 2 quart
saucepan. Bring to a boil, then reduce heat. Cover and simmer
40 minutes or until lentils are tender, stirring occasionally.
Makes 4 servings.
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7-DAY DIET WEIGHT LOSS SOUP (WONDER SOUP!)
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INGREDIENTS ˝ head of cabbage, chopped 1
cup celery, diced 1 cup white
or yellow onion, diced 1 cup
carrots, diced 1 green bell
pepper, diced 2-3 cloves garlic,
minced 4 cups chicken broth 14 oz can basil, oregano, garlic diced tomatoes 1 teaspoon oregano 1 teaspoon basil ˝ teaspoon red pepper flakes few shakes of black pepper ˝ teaspoon salt (optional)
INSTRUCTIONS Heat 2 tablespoons of olive oil in a large pot over medium heat. Add celery, onions, bell peppers, and carrots. Saute until slightly tender. Stir in garlic. Pour in chicken broth. Stir in tomatoes and cabbage. Bring to a boil and then reduce heat. Cook until cabbage is tender. Stir in oregano, basil, red pepper flakes,
black pepper and salt (if using) Taste broth and adjust seasoning if needed.
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Chunky Chicken Vegetable Soup
This recipe created by Kraft Foods
Makes: 5 (1-cup) servings
Besides being an excellent source of vitamin A,
this low fat soup incorporates a variety of food groups.
Ingredients
1/2
lb. boneless skinless chicken breasts, cut into 1/2-inch
cubes
1 tsp. oil
1 can (14-1/2 oz.)
chicken broth
1-1/2
cups water
2 cups
assorted cut-up vegetables (such as sliced carrots,
broccoli flowerets and chopped red pepper)
1 envelope Italian Salad Dressing Mix
1/2 cup MINUTE White Rice, uncooked
2 Tbsp. chopped fresh parsley
COOK and stir chicken in hot oil in large saucepan until
browned.
ADD broth,
water, vegetables and salad dressing mix. Bring to
boil. Reduce heat to low; cover. Simmer 5 minutes. STIR in
rice and parsley; cover. Remove from heat. Let stand 5
minutes.
Great
Substitute: Substitute 1 pkg. (10 oz.) frozen mixed
vegetables, thawed, for cut-up fresh vegetables.
Nutritional Info Per Serving: Calories 120, Total fat 2g,
Saturated fat 0.5g, Cholesterol 25mg, Sodium 620mg,
Carbohydrate 13g, Dietary fiber 1g, Sugars 4g, Protein 13g
Diet Exchange: 1 Starch,1-1/2 Meat
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HUNGARIAN GOULASH SOUP (Low Fat)
Source: Country Cooking
This tasty dish uses less sugar,
salt and fat. Recipe includes
Diabetic Exchanges.
1-1/4 pounds beef stew meat, cut into l-inch cubes
2 tablespoons olive or vegetable oil, divided
4 medium
onions, chopped
6 garlic cloves, minced
2 teaspoons paprika
1/2 teaspoon caraway seed, crushed
1/2 teaspoon pepper
1/4 teaspoon cayenne pepper
1 teaspoon salt, optional
2 cans (14-1/2 ounces each) beef broth
2 cups cubed peeled potatoes
2 cups sliced carrots
2 cups cubed peeled rutabagas
2 cans (28 ounces each) diced
tomatoes, undrained
1 large sweet red pepper, chopped
Sour cream, optional
'
In a Dutch oven over medium heat, brown beef in 1
tablespoon oil.
Remove beef; drain drippings.
Heat remaining oil in the same pan; saute onions and garlic for 8-10
minutes over medium heat or until lightly browned. Add paprika,
caraway, pepper, cayenne and salt if desired; cook and stir 1
minute. Return beef to pan. Add broth, potatoes, carrots and
rutabagas; bring to a boil. Reduce heat; cover and simmer for 1-1/2
hours or until vegetables are tender and meat is almost tender. Add
tomatoes and red pepper; return to a boil. Reduce heat; cover and
simmer 30-40 minutes or until meat and vegetables are tender. Serve
with sour cream if desired.
Yield: 15 servings.
Diabetic Exchanges: One 1-cup serving (prepared with lean stew meat
and low-sodium broth and without salt and sour cream) equals 2 lean
meat, 1 vegetable, 1/2 starch; also, 185 calories, 330 mg sodium, 38
mg cholesterol, 16 gm carbohydrate, 15 gm protein, 7 gm fat.
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Sweet and Sour Bean Salad
Preparation time: 15 min
Servings: 16
Cooking time: 10 min
Diabetics: Sub sugar with Equal to taste
Ingredients:
1 lb green beans, ends trimmed, cut into 2 in. pieces
1 can (15 oz) black beans, rinsed
and drained
1 can (15 oz) red kidney beans, rinsed and drained
1 tbsp sugar
1 small red onion, thinly sliced
1 lb canned
wax beans, rinsed and drained
1 lb canned Great Northern beans, rinsed and drained
1/2 cup cider vinegar
1-1/2 cups apricot preserves
Cooking
Directions:
Place green beans in a steamer basket over boiling water. Cover pan and
steam 8-10 minutes or until just tender. Drain beans. Mix next 3
ingredients in a bowl
with a wire whisk or fork. Season with salt and
pepper to taste. Add remaining ingredients
to preserves mixture. Stir in
green beans and toss. Cover and refrigeratebean salad at
least 6 hours or
overnight for flavors to meld.
Nutritionist
Recommended For:
Low Fat
Low Cholesterol
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Turkey Noodle Soup
Servings: 8
Preparation Time:
5 min.
Cooking Time: 10 min.
Ingredients:
3 Tbs. olive oil, or lemon-flavored avocado oil
1 mediumyellow onion\cooked, chopped
1 Lbs. thinly sliced uncookedturkey breast
cutlets, cut into 1-0/1 inch
pieces, or diced cooked turkey
4 cup chicken broth
salt and black pepper
1/4 Lbs. fresh fettuccine, cut in half
2 cup frozen baby peas\cooked
1/4 cup choppedmint
1/4 cup fresh lemon juice, or more to taste
Cooking Directions:
In a large saucepot over medium-high heat, heat the olive oil. Add the
onion
and cook until soft, 3-4 minutes. Stir in the turkey and broth and
bring to
simmering. Season with salt and pepper, stir in the fettuccine,
and cook until
al dente, 2 minutes longer. Stir in the peas, mint, and
lemon juice. Taste
for seasoning and add salt and pepper, if desired.
Serve hot.
Per Serving: calories 306, fat 12.5g, calories from fat 37%, protein
28.4g, cholesterol 58.7mg, dietary fiber 3.3g
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