Topic : 1st Things 1st HRC/HY Recipes

• 3 tbsp olive oil
• 2 tbsp vinegar
• 2 tbsp fresh squeezed lemon juice
• 1 tbsp lite mustard
• 1 tbsp fresh basil
• 1 garlic clove
• ¼ tsp coarse ground black pepper

Mix in a large, shallow pan. 

• ½ lb firm tofu cut into 1” cubes
• 1 small yellow squash cut into 1” cubes
• 6 artichoke hearts cut into 1” cubes
• 12 button mushrooms
• 12 cherry tomatoes
• 4 wooden skewers (Soak skewers in cold water for 20 minutes, then spray with fat-free cooking spray so they don’t blacken on the grill)

Thread tofu and vegetables onto skewers, submerge in marinade and refrigerate for 3 hours, turning occasionally. Place skewers over medium flame and cover with the barbecue lid. Cook for 10-15 minutes, brushing with marinade every 3 minutes. 

Per skewer: 74 calories, 12g carbohydrates, 4 grams protein, 1.5 grams fat 

Chili Corn on the Cob (4 servings) 

• 1 tsp paprika
• 1 tsp garlic powder
• 1 tsp onion powder
• 2 tsp chili powder
• 1 tsp salt
• 1 tsp coarse ground black pepper

Mix. 

• 4 unpeeled ears of sweet corn
• 2 tbsp melted butter

Prepare the corn by peeling the husks down to the base. Brush ears with butter then sprinkle with spice mixture. Replace the husks and place on the grill rack over a medium hot fire. Grill for 15 to 20 minutes, turning often. Always use tongs to turn, never fork which will puncture kernels causing them to lose precious moisture and nutrients. 

Per ear: 105 calories, 21 grams carbohydrates, 3 grams protein, 3 grams fat 

Grilled Ratatouille Salad (4 servings) 

• 1 large eggplant
• 2 zucchini
• 2 red bell peppers
• 2 medium red onions
• Cut into ¼” thick rounds.
• 3 tbsp olive oil
• 2 tsp balsamic vinegar
• 2 tbsp parmesan cheese
• 1 tbsp fresh chopped basil

Layer vegetables on baking sheet, drizzle with olive oil and salt and pepper each side. Place on grill, turning frequently until tender and golden brown. Remove from grill and stack or toss in a large bowl. Drizzle with balsamic vinegar then sprinkle with Parmesan cheese and basil. 

Per serving: 60 calories, 12 grams carbohydrates, 3 grams protein, 3 grams fat  

This is designed to be a complete lunch for 4 people eating rapid start meals. The pizza is lower in carbohydrates and the salad is higher in protein than normal. If you are eating alone, you could prepare the pizza and have it for 2 complete meals, or the spinach salad and fruit for 2 complete meals. 

If that makes sense. LOL! Basically I‘m saying these aren‘t sides, they are whole meals. 

Spinach Salad 

• 4 cups baby spinach leaves
• 1 1/2 cups sliced cucumber
• 2 cup sliced button mushrooms
• 1 1/2 cups chopped red bell pepper
• 1/2 cup cooked chickpeas (or canned, rinsed)
• 2 oz low fat shredded cheddar cheese
• 2 chopped hardboiled egg
• 6 slices lean turkey bacon, cooked and cut into bits
• 2 tbsp light or fat free ranch dressing (If you use regular or just want a “wetter” salad, you can extend just about any dressing with an equal part of water and/or salad vinegar. If you toss the dressing with salad vegetables before serving, no one ever notices the difference. Sometimes I combine 2/3 tsp olive oil and vinegar to taste, or 2/3 tsp olive oil and lemon juice to taste, with a fat-free dressing.)

Mix all ingredients together in salad bowl and enjoy! 

Seafood Pizza 

Shell: 

• 2 cups raw, grated packed zucchini
• 2 eggs or 4 egg whites, lightly beaten
• 1/4 cup whole flour
• 1/2 cup grated low-fat parmesan or similar flavorful cheese
• ½ tsp salt
• Black pepper
• 2 tsp dried rosemary
• Fat free cooking spray
• Olive oil (optional)

Mix all ingredients well and place in a sprayed pie tin. Brush small amount (less than 1 tsp) of olive oil to brush on surface of pizza shell to prevent drying. Bake at 400 degrees for 40 minutes or until golden brown. Cool for 15 minutes then gently turn out onto a baking tray. 

Topping: 

• 2/3 cup low-salt tomato paste
• 1 tsp dried basil
• 1 tsp dried rosemary
• black pepper
• 3 cups chopped mushrooms
• 3 oz coarsely chopped favorite fish and/or seafood (cod and shrimp tend to have the lightest flavors)
• 2 oz grated low-fat mozzarella

Place above ingredients on a prepared shell in the order listed. Bake at 400 degrees for 20 minutes or until fish is cooked through and cheese is bubbling. 

Share 2 pieces of fresh fruit for desert! 

Mid-Atlantic Seafood Chowder 

• 4 ½ oz diced (cooked, peeled, de-veined) shrimp
• 4 ½ oz diced scallops
• 2 cups 1% milk
• 1 1/2 cups diced onions
• 2 cups diced fresh celery
• 1/2 cup diced, rinsed water chestnuts
• 3 cups chopped fresh tomato
• 4 tsp corn starch
• 2 tsp olive oil
• 2 tsp minced fresh garlic
• 2 cups homemade or low-salt canned chicken stock
• 2 tbsp fresh chopped parsley
• 2 tbsp fresh chopped cilantro
• 1 tsp Worcestershire sauce
• Few dashes hot pepper sauce

In a medium nonstick pan add oil, onions, water chestnuts, celery, parsley, cilantro, Worcestershire sauce, and hot pepper sauce. Cook until onion and celery are tender; then add shrimp, scallops, and garlic. Cook an additional 3 to 5 minutes, until shrimp are pink and scallops are opaque. 

Transfer to medium saucepan. Stir in tomato and chicken stock. Bring to a boil, reduce heat, cover and simmer for 7 minutes. Add milk and continue to simmer for 3 minutes. Dissolve cornstarch in a little of the stock from the pot. Pour into saucepan and continue cooking, stirring frequently, until stock thickens. 

Curry Stuffed Peppers 

• 2 whole eggs or 4 whites
• 6 oz lean ground meat (turkey, lamb, beef, etc)
• 2 cups finely diced onion
• 3 cups finely diced mushrooms
• 1/2 cup cooked kidney beans or canned, rinsed
• 2 1/4 cups finely diced red bell pepper
• 4 green peppers
• 1 1/2 tsps olive oil
• 4 minced garlic cloves
• 1 tbsp "curry" powder
• 1/2 tsp dry mustard
• 1/8 tsp celery salt or powder
• 1/8 tsp cinnamon
• 1/8 tsp chili powder
• 1/8 tsp turmeric
• 1/8 tsp hot sauce, or to taste
• Salt to taste

In nonstick sauté pan, add oil, onion, garlic, mushrooms, beans, and red pepper. Cook until vegetables are tender. Remove from heat and cool. 

In a mixing bowl, place cooked vegetables, eggs, meat, spices, and hot sauce. Mix well. 

Cut the stem top off green peppers, remove seeds (you may have to trim bottoms to allow peppers to stand upright), and stuff each pepper. Preheat oven and bake in a tightly sealed baking dish at 400 degrees for one hour. Serve immediately 

Chicken with Roasted Vegetable Sauce (2 servings) 

• 6 oz chicken breast
• 1 tsp olive oil
• 4 1/2 cups spaghetti squash (1 large)
• 2 red peppers, cut in half, seeded
• 2 tomatoes, cut in half
• 4 cloves garlic, wrapped in foil
• 1 tbsp balsamic vinegar
• Salt and pepper to taste
• Sprinkle of oregano

Fry chicken, olive oil, salt, and pepper in a non-stick pan. 

Slice squash in 1/2 and place in a microwave-able dish with 1/2 cup of water. Loosely cover with plastic wrap and microwave on high approx 5 minutes or until squash comes loose. Scrape with a fork and measure out 4 1/2 cups. 

Broil tomato, red pepper, and foil-wrapped garlic on a baking pan until red pepper skin is blackened. Turn over and broil 5 more minutes. Do not turn tomatoes and do not salt at this time. 

Blend (or use a mini-chopper) roasted pepper, tomato, and garlic with balsamic vinegar, oregano, and salt. 

Pour sauce on squash and top with chicken. 

Peach Almond Soufflé (4 Servings) 

This is a French dessert that can be eaten warm out of the oven when still "soufflé" (inflated) or once it has cooled.  It's a little egg-y, but that's okay for special ocasions. 

• 4 egg whites and 4 egg yolks, separated
• 1/3 cup Splenda
• 1 cup pureed fresh peaches (2-3 peaches)
• 3 tblsp of corn starch
• 4 tsp slivered almonds
• 1 pinch of salt
• 2 tblsp lemon juice
• 1/2 oz Amaretto
• Non-fat cooking spray

Preheat oven to 375 F. Spray 4 small or one large round oven ramekin. 

In a bowl, beat 4 egg whites with Splenda until stiff peaks form. 

In another bowl, mix all the other ingredients. 

Slowly fold egg whites into the other mixture until well blended, do not over-fold. 

Pour into ramekin(s), bake 25 minutes for 4 small ramekins or 35 minutes if using one large. 

Carefully remove from oven and serve.