Topic : A Circle of Friends Cookbook

mixed salad greens 

black beans, drained, rinsed 

whole kernal corn, drained 

red pepper, chopped 

tomatoes, chopped 

reduced-fat, shredded sharp Cheddar Cheese 

chopped cilantro to garnish 

lite Ranch dressing 

  

~ Kraft 2005 

  

broccoli slaw 

red peppers, thinly sliced 

carrots, shredded 

pineapple tidbits, drained 

slivered almonds 

boneless, skinless chicken breast strips, cooked 

lite Poppyseed Dressing 

 

~ Kraft 2005 

broccoli & cauliflower florets 

red pepper, cut into strips 

boneless, skinless chicken breast, chopped 

cherry tomatoes, halved 

reduced-fat, shredded cheddar cheese 

reduced-fat, imitation or real bacon bits 

lite Ranch Dressing 

  

~ Kraft 2005 

boneless beef sirloin steak, 1/2 inch thick 

lite Italian Dressing 

mixed salad greens 

tomatoes, cut into wedges 

yellow summer squash or zucchini, chopped 

reduced-fat, grated Parmesan Cheese 

  

marinade steak 30 minutes in lite Italian Dressing prior to grilling.  When done, cut across the grain into thin slices.  Toss greens with Italian Dressing, tomatoes and squash, top with steak slices and sprinkle with cheese. 

  

~ Kraft 2005 

extra lean ground beef 

reduced sodium taco seasoning mix 

frozen corn, thawed 

romaine lettuce 

tomatoes, chopped 

reduced-fat shredded Cheddar Cheese 

green onion slices 

lite Thousand Island Dressing 

  

Brown meat in large skillet and drain if necessary.   Add seasoning mix; prepare as directed on package, adding corn with the seasoning mix.  Place lettuce on serving plate and top with meat mixture, tomatoes and cheese.  Drizzle with dressing.  Sprinkle with onion slices. 

  

~ Kraft 2005 

3/4 lb. (12 oz.) boneless skinless chicken breast, cut into strips 

1/2 cup Catalina Dressing 

1 cup each:  broccoli florets, red bell pepper strips; pea pods; shredded carrot 

1 can (6 1/2 oz.) water chesnut slices 

1/2 cup slivered onions 

1/4 cup slivered almonds 

2 Tbsp. light soy sauce 

6 cups field salad greens or shredded Napa cabbage 

  

Spray large nonstick skillet with cooking spray; Heat on medium heat 30 sec; add chicken. Cook and stir 6 min. or until chicken is cooked through.  Remove chicken from skillet; cover to keep warm. 

Heat dressing in same skillet on medium-high heat.  Add vegetables; stir-fry 3 min.  Add chicken, almonds and soy sauce; stir-fry 2 min. or until vegetables are crisp-tender and mixture is heated through. 

  

Serve over salad greens 

  

Makes 4 servings. 

 

~ Kraft 2005 

 

Grilled Tuna Salad  

  

1/3 cup fresh lime juice                                                                4 cups mixed salad greens  

3 tbsp. light olive oil, divided                                                        1 pt. cherry tomatoes, halved  

1/4 tsp. salt                                                                                       1 small cucumber, sliced  

1/4 tsp. ground red pepper                                                           1 1/2 cups lo-fat mozzarella cheese  

1 1/2 lbs. tuna fillets                                                                       1/2 cup lite Italian Dressing  

2 (6 oz.) pkg. sliced portobella mushrooms  

  

1. Whisk together lime juice, 2 tablespoons olive oil, salt, and red pepper in small bowl; pour over tuna and mushrooms.  Cover and chill 30 minutes.  

  

2. Grill tuna over medium heat 6 to 8 minutes on each side until fish flakes easily with fork.  Let cool and chop.  Brush mushrooms with remaining olive oil and grill over medium heat 2 - 4 minutes on each side until tender.  

  

3. Serve tuna and mushrooms over mixed greens.  Add tomatoes, cucumber and cheese and drizzle with Italian Dressing.  

  

Serves 4  

  

~ Try-Foods Intl., Inc.  2005  

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Pumpkin Potato Soup

Makes 5 servings 

3 cups mashed potatoes, made with low-fat milk
1/2 cup canned pumpkin
11/2 cups fat-free half-and-half or low-fat milk
11/2 cups shredded, reduced-fat sharp cheddar cheese
3/4 tsp pumpkin-pie spice
1/2 tsp ground cinnamon
Pepper to taste
Salt to taste (optional)
5 tbsp fat-free or light sour cream 

1. Prepare the mashed potatoes using milk only (no butter). Add the pumpkin and the fat-free half-and-half (or low-fat milk) to a medium saucepan; whisk to blend well. 

2. Add the cheese, pumpkin-pie spice and cinnamon and stir to combine. Cover the pan and simmer over low heat for 5-10 minutes, stirring frequently. Add pepper and salt, if desired. 

3. Spoon into five serving bowls, then swirl a tablespoon of fat-free or light sour cream into each bowl of soup. 

Per serving: 276 calories, 19 g protein, 36 g carbohydrate, 6.3 g fat (4 g saturated fat, 2 g monounsaturated fat, 0.3 g polyunsaturated fat), 23 mg cholesterol, 3.2 g fiber, 300 mg sodium. Calories from fat: 22% 

Vegetarian Chili

6 Servings

In the culture and cuisine of the Southwest, chili is serious business. But contrary to what many believe, good chili doesn't require "carne" or meat. The key to great chili is knowing how to harness the fiery flavor of a wide range of available chile peppers to make the dish exciting yet edible. ("Chili" commonly refers to the dish made with "chile" peppers.) My favorites are the red New Mexican chile peppers traditionally tied in strings called ristras or available as ground powder, and chipotles which are ripe (red) jalapeños that have been dried and smoked. Experiment with different amounts until you find a level of intensity you're comfortable with. Be aware, however, that capsaicin, the active component in chile peppers that gives them their heat, is concentrated in the white tissue attached to the seeds. If you're using whole chiles, you may want to remove that white tissue if you don't want your chili too hot.

Ingredients:
7 1/2 cups cooked beans, like pintos, anasazi, adzuki, or kidney (roughly four 15-oz cans or 1 pound dried beans, cooked) 2 tablespoons olive oil 2 large onions, diced 1 dried or canned chipotle pepper 1 tablespoon mild red New Mexican chile powder, or to taste 1 tablespoon dried whole oregano 1 tablespoon ground cumin 1/2 teaspoon allspice 1 large can (28 ounces) crushed tomatoes, undrained 5 cloves garlic, mashed Salt and pepper, to taste

Garnishes:
Chopped raw onion Chopped tomato Shredded lettuce Tortillas

Instructions:
1. Drain beans in a colander.

2. Heat oil in a large dutch oven or saucepan. Add the onions and sauté over medium heat until onions are soft and golden.

3. Crush the chipotle pepper if using dried, or mince if using canned.

4. Add the chipotle pepper, red chile powder, oregano, cumin and allspice to the onions. Cook for 2 minutes.

5. Add the tomatoes and beans. Simmer for 45 minutes, adding liquid if the mixture gets too dry.

6. Add salt and pepper to taste, and more chili if you want a hotter dish.

7. Serve in bowls with warm tortillas. Garnish with chopped raw onion, chopped tomato, and shredded lettuce.

Nutritional Information:

Per serving:
110 calories 6 g total fat (1 g sat) 11 g carbohydrate 5 g protein 0 g fiber 150 mg sodium

This Recipe courtesy of Dr. Weil

Eating to lose weight does not mean eating without pleasure. Here's an example:

Ryan Benson's Portabella "Pizzas"

4 whole Portabella mushroom caps (about 5" each), stemmed removed
1/2 c low-fat marinara sauce
1/2 c lean turkey Italian sausage, cooked, drained and crumbled
4 T shredded fat-free mozzarella cheese
2 t freshly grated Parmesan cheese
1 T chopped fresh basil

Preheat the oven to 350 degrees F. Wipe the mushrooms clean of any dirt. Place them on a baking sheet, gill side up. Spoon sauce over each cap, then sprinkle on sausage and cheeses. Place in the oven and bake for 6 to 8 minutes, or until cheese is melted. Garnish with fresh basil.

Nutrient Analysis: per pizza

Calories: 97
Protein: 10 grams
Carbohydrates: 7 grams
Total fat: 3 grams

Hugs, Ladean (Circle of friends message board)