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Tuna and Spinach Salad

Serves 4

  • 6 cups baby spinach
  • 1 cup canned white beans, rinsed and drained
  • 4 ounces sliced mushrooms
  • 1 15-ounce can artichoke hearts, drained and halved
  • 2 7-ounce packs chunk white tuna
  • 1 tbsp extra virgin olive oil
  • 2 tbsp white wine vinegar
  • 1 tbsp lemon juice
  • 1 tbsp water


Wash and dry baby spinach leaves. Place in a large bowl with tomatoes, white beans, mushrooms, artichoke hearts and tuna. Whisk oil, vinegar, lemon juice and water, or place in a small screw-top jar and shake vigorously. Drizzle over salad and toss well.Per Serving: Calories 203, Calories from Fat 29, Total Fat 3.4g (sat 0.5g), Cholesterol 20mg, Sodium 575mg, Carbohydrate 20g, Fiber 5.7g, Protein 23.3g

via Low Fat Tuna and Spinach Salad Recipe – How to Make Tuna and Spinach Salad.

Cucumber and Black-Eyed Pea Salad

Serves: 6

* 3 tablespoon(s) extra-virgin olive oil

* 2 tablespoon(s) lemon juice

* 2 teaspoon(s) chopped fresh oregano, or 1 teaspoon dried

* Freshly ground pepper, to taste

* 4 cup(s) peeled and diced cucumbers

* 1 14-ounce can black-eyed peas, rinsed

* 2/3 cup(s) diced red bell pepper

* 1/2 cup(s) crumbled feta cheese

* 1/4 cup(s) slivered red onion

* 2 tablespoon(s) chopped black olives




1. Whisk oil, lemon juice, oregano and pepper in a large bowl until combined. Add cucumber, black-eyed peas, bell pepper, feta, onion and olives; toss to coat. Serve at room temperature or chilled.


Nutritional Information

(per serving)

Calories 160

Total Fat 10g

Saturated Fat 3g

Cholesterol 11mg

Sodium 270mg

Total Carbohydrate 12g

Dietary Fiber —

Sugars —

Protein 5g

Calcium 0

via Cucumber & Black-Eyed Pea Salad-Vegetable Recipes-Salad Recipes –

Beef Kebabs with Roasted Green Beans and Almonds

Beef Kebabs with Roasted Green Beans and Almonds

November 2010

4 Servings

* 1 pound ground beef

* 1/4 cup chopped flat-leaf parsley

* 1 tablespoon finely chopped garlic

* 1 teaspoon smoked paprika

* Salt and pepper

* 1 1/4 pounds green beans

* 1 1/2 tablespoons extra-virgin olive oil

* 2 tablespoons sliced almonds

* 1/2 lemon, cut into 4 wedges

Serve the meatballs in a pita with plain greek-style yogurt and sliced cucumbers.

Sprinkle the meatball mixture with 1/2 teaspoon crushed red pepper in Step 1 to add a kick.

Double the meatballs and, once cooked, freeze half in an airtight container for up to 3 months; add to soups and stews.


Preheat the oven to 450°. In a large bowl, crumble the beef and mix in the parsley, garlic, paprika, 1 teaspoon salt and 1/2 teaspoon pepper. Form into sixteen 1 1/4-inch balls and thread onto 4 skewers.

On a rimmed baking sheet, toss the green beans with the olive oil and 1/4 teaspoon each salt and pepper; spread out in a single layer. Roast for 10 minutes, then stir in the almonds and roast until the green beans are lightly browned and the almonds are toasted, about 5 minutes.

Meanwhile, preheat a grill pan to medium-high. Grill the meatballs, turning, until just cooked through, 8 to 10 minutes. Serve with the green beans and lemon wedges.

via Beef Kebabs with Roasted Green Beans and Almonds Recipe – Every Day with Rachael Ray.

Amount Per Serving Calories 323 Calories from Fat 125 % Daily Value* Total Fat 13.8g 21% Saturated Fat 3.6g 18% Trans Fat 0.0g Cholesterol 101mg 34% Sodium 86mg 4% Total Carbohydrates 12.0g 4% Dietary Fiber 5.6g 22% Sugars 2.2g Protein 38.0g

10 Wise Ways with Fruit

Start with berries, cherries and most kinds of melon in OWL. All are high in fiber and have a low glycemic impact so their effect on your blood sugar level is relatively modest. We suggest you reintroduce nuts and seeds first, but if you miss fruit, try to introduce them first.

via Atkins – Overview – 10 Wise Ways with Fruit.

Chicken Lettuce Wraps

    1 teriyaki-flavored rotisserie chicken
    1/4 cup red pepper, diced small
    1/4 cup water chestnuts, diced small
    1/4 cup bamboo shoots, diced small*
    2 tablespoons thinly sliced green onion
    2 tablespoons soy sauce
    1 tablespoon sesame oil
    1 teaspoon minced fresh ginger
    2 cloves garlic – minced
    8-12 lettuce leaves, depending on size*



  1. Remove meat only from rotisserie chicken and dice small. This should give you about 2 cups of diced chicken.
  2. Heat the oil in a large skillet on medium-high heat. Add chicken and remaining ingredients.
  3. Cook until heated through — about 5 minutes.
  4. Serve with lettuce leaves for wrapping.

Amount Per Serving Calories 161 Calories from Fat 51 % Daily Value* Total Fat 5.7g 9% Saturated Fat 1.1g 6% Cholesterol 54mg 18% Sodium 499mg 21% Total Carbohydrates 5.3g 2% Dietary Fiber 0.7g 3% Sugars 1.0g Protein 21.5g

Scallops with Asparagus

  • 1 lb medium asparagus, trimmed, cut in 1-inch pieces, tips left whole
  • 2 tbsp olive oil
  • 1 lb large sea scallops, trimmed if necessary
  • salt and pepper to taste
  • 1/3 cup dry white wine
  • 2 teaspoons white wine vinegar
  • 2 tbsp cold unsalted butter, cut into small pieces

Heat 1 tablespoon oil in a heavy nonstick skillet over moderately high heat until hot but not smoking, then sauté asparagus, stirring occasionally, until just tender, 5 to 6 minutes. Transfer with a slotted spoon to a plate, reserving skillet off heat (do not clean).

Pat scallops dry and sprinkle with pepper and salt. Add 1 tablespoon oil to skillet and heat over moderately high heat until hot but not smoking, then sauté the scallops, turning over once, until browned and just cooked through, 4 to 6 minutes total. Transfer scallops to another plate and cover loosely with foil to keep warm.

Add wine and vinegar to skillet (mixture may spatter) and boil, scraping up any browned bits, until liquid is reduced by half, about 1 minute. Add any accumulated scallop juices on plate and bring to a simmer. Turn off heat and whisk in butter, one piece at a time, until incorporated. Plate scallops and asparagus, spoon sauce over and serve immediately.

Serve 4

Amount Per Serving Calories 250 Calories from Fat 122 % Daily Value* Total Fat 13.5g 21% Saturated Fat 4.7g 24% Trans Fat 0.0g Cholesterol 53mg 18% Sodium 227mg 9% Total Carbohydrates 7.7g 3% Dietary Fiber 2.4g 10% Sugars 2.3g Protein 21.6g

Crockpot Chicken and Shrimp

  • 1 pound boneless, skinless chicken thighs
  • 1/2 teaspoon salt
  • 1/8 teaspoon pepper
  • 1/4 teaspoon crushed red pepper flakes
  • 2 onions, chopped
  • 4 cloves garlic, minced
  • 14 ounce can seasoned diced tomatoes
  • 3 tablespoons tomato paste
  • 1 cup chicken broth
  • 1 teaspoon dried thyme leaves
  • 1/2 teaspoon dried basil leaves
  • 3 tablespoons lemon juice
  • 8 ounce package frozen cooked shrimp, thawed
  • 12 ounce can artichoke hearts, drained and chopped
  • 1 tablespoon cornstarch
  • 2/3 cup crumbled feta cheese

Cut chicken into large chunks and sprinkle with salt and pepper to taste. Place onion and garlic in bottom of 3-4 quart slow cooker and top with chicken. Combine the diced tomatoes with their liquid, the tomato paste, chicken broth, thyme, oregano, and lemon juice in a medium bowl and mix well. Pour over chicken. Cover crockpot and cook on low for 6-8 hours until chicken is tender and thoroughly cooked.

Stir in thawed and drained shrimp, thawed, and drained and chopped artichoke hearts mixed with cornstarch. Cover and cook for 15-20 minutes longer until thoroughly heated and slightly thickened. Serve over hot cooked pasta or couscous and sprinkle with feta cheese. 4 servings

Amount Per Serving Calories 438 Calories from Fat 135 % Daily Value* Total Fat 15.0g 23% Saturated Fat 6.4g 32% Cholesterol 234mg 78% Sodium 1281mg 53% Total Carbohydrates 20.9g 7% Dietary Fiber 5.7g 23% Sugars 8.6g Protein 53.1g

Crockpot Chicken Cacciatore

  • 3 lbs. bone-in chicken thighs, skin removed
  • 14 oz. can diced tomatoes with Italian seasoning
  • 6 oz. can tomato paste
  • 1 cup chicken broth
  • 1 onion, sliced
  • 4 cloves garlic, minced
  • 1 green bell pepper, chopped
  • 1 cup sliced mushrooms
  • 1/2 cup dry red wine
  • 1 tsp. dried Italian seasoning
  • 1/8 tsp. pepper
  • 1/2 tsp. salt
  • 2 Tbsp. cornstarch
  • 3 Tbsp. water

Place all ingredients except cornstarch and water in 4-5 quart slow cooker. Cover and cook on low 6-8 hours until chicken is thoroughly cooked and tender.

If you want a thicker sauce, combine cornstarch and water in small bowl and mix well. Stir into crockpot; cover and cook on low 15-20 minutes until thickened. Serve with hot cooked pasta, if desired. 6 servings

Amount Per Serving Calories 521 Calories from Fat 159 % Daily Value* Total Fat 17.7g 27% Saturated Fat 4.8g 24% Cholesterol 202mg 67% Sodium 551mg 23% Total Carbohydrates 15.1g 5% Dietary Fiber 2.9g 11% Sugars 7.4g Protein 69.1g

Crockpot Turkey Breast

  • 2 onions, chopped
  • 3 stalks celery, chopped
  • 1 lb. baby carrots
  • 1 Tbsp. chopped garlic
  • 4-6 lb. boneless turkey breast, cut in half, thawed if frozen
  • 1 tsp. dried thyme leaves
  • 14 oz. can low sodium chicken broth
  • 1/2 cup white wine or water
  • 1/2 tsp. poultry seasoning
  • 1/8 tsp. pepper


Spray a 4-6 quart crockpot with nonstick cooking spray. Place the onions, celery, carrots, and garlic on the bottom of the slow cooker. Put the turkey breast halves on top of the vegetables. Combine the thyme, chicken broth, wine or water, poultry seasoning, and pepper and pour over the turkey breast.Cover crockpot and cook on low for 5-7 hours or until turkey is tender and meat thermometer registers 170 degrees. 8 servings 

Amount Per Serving Calories 408 Calories from Fat 55 % Daily Value* Total Fat 6.1g 9% Saturated Fat 1.2g 6% Trans Fat 0.0g Cholesterol 146mg 49% Sodium 3662mg 153% Total Carbohydrates 22.8g 8% Dietary Fiber 4.0g 16% Sugars 16.2g Protein 59.9g

Salsa Frittata

  • 1 cup finely chopped seeded tomato
  • 1/2 cup finely chopped yellow summer squash
  • 1/2 cup finely chopped peeled seeded cucumber
  • 8 oz. bottle taco sauce
  • 1/4 cup butter
  • 1 onion, finely chopped
  • 12 eggs
  • 2 Tbsp. water
  • salt and pepper to taste
  • 1 cup shredded sharp Cheddar cheese


Combine tomato, summer squash, cucumber and taco sauce in a small bowl, mix well and set aside.Melt butter in large heavy nonstick skillet. Add onions and cook and stir until translucent and tender, 3-5 minutes. Meanwhile, beat eggs with water, salt and pepper in a large bowl until combined. Pour over onions in skillet. 

Cook eggs over low heat for 6-7 minutes, drawing spatula across bottom of skillet to allow uncooked egg mixture to flow to bottom of skillet. When eggs start to look set, cover skillet and cook 2-3 more minutes. Uncover and sprinkle with cheese. Cover skillet again and cook 1-2 minutes until cheese is melted and eggs are set and thoroughly cooked. Cut into wedges and top with vegetable taco sauce. 6 servings

Amount Per Serving Calories 301 Calories from Fat 206 % Daily Value* Total Fat 22.9g 35% Saturated Fat 11.6g 58% Cholesterol 412mg 137% Sodium 545mg 23% Total Carbohydrates 7.5g 2% Dietary Fiber 1.1g 4% Sugars 4.7g Protein 16.9g

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