Recipes for Weight-Loss & Diet
1. Chicken & Spinach Soup with Fresh Pesto
This fragrant, Italian-flavored soup takes advantage of quick-cooking ingredients--boneless, skinless chicken breast, bagged baby spinach and canned beans. It features a simple homemade basil pesto swirled in at the end to add a fresh herb flavor. If you are very pressed for time, you can substitute 3 to 4 tablespoons of a store-bought basil pesto.
This fragrant, Italian-flavored soup takes advantage of quick-cooking ingredients--boneless, skinless chicken breast, bagged baby spinach and canned beans. It features a simple homemade basil pesto swirled in at the end to add a fresh herb flavor. If you are very pressed for time, you can substitute 3 to 4 tablespoons of a store-bought basil pesto.
Ingredients
- 2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
- ½ cup carrot or diced red bell pepper
- 1 large boneless, skinless chicken breast (about 8 ounces), cut into quarters
- 1 large clove garlic, minced
- 5 cups reduced-sodium chicken broth
- ½ teaspoons dried marjoram
- 6 ounces baby spinach, coarsely chopped
- 1 15-ounce can cannellini beans or great nothern beans, rinsed
- ¼ cup grated Parmesan cheese
- ⅓ cup lightly packed fresh basil leaves
- 1 Freshly ground pepper to taste
- ¾ cup plain or herbed multigrain croutons for garnish (optional)
Directions
Step 1
Heat 2 teaspoons oil in a large saucepan or Duch oven over medium-high heat. Add carrot (or bell pepper) and chicken; cook, turining the chicken and stirring frequently, until the chicken begins to brown, 3 to 4 minutes. Add garlic and cook, strring, for 1 minute more. Stir in broth and marjoram; bring to a boil over high heat. Reduce the heat and simmer, stirring occasionally, until the chicken is cooked through, about 5 minutes.
Step 2
With a slotted spoon, transfer the chicken pieces to a clean cutting board to cool. Add Spinach and beans to the pot and bring to a gentle boil. Cook for 5 minutes to blend the flavors.
Step 3
Combine the reamining 1 tablespoon oil, Parmesan and basil in a food processer (a mini proessor works well). Process until a coarse paste froms, adding a little water and scarping down the sides as necessary.
Step 4
Cut the chicken into bite-size pieces. Stir the chicken and pesto into the spot. Season with pepper. Heat until hot. Garnish with Croutons, of desired.
Nutrition Facts
Serving Size: About 1 1/2 Cups
Per Serving
227 calories; protein 19.4g 39% DV; carbohydrates 18g 6% DV; dietary fiber 6g 24% DV; sugars 1.7g; fat 9.1g 14% DV; saturated fat 2g 10% DV; cholesterol 28.5mg 10% DV; vitamin a iu 3865.7IU 77% DV; vitamin c 29.4mg 49% DV; folate 76.7mcg 19% DV; calcium 92.8mg 9% DV; iron 2.1mg 12% DV; magnesium 43.7mg 16% DV; potassium 524.6mg 15% DV; sodium 211.4mg 9% DV; thiamin 0.1mg 6% DV.
Exchanges:
1 Starch, 1 Vegetable, 2 Lean Meat, 1 Fat
2. Creamy Garlic Pasta with Shimp & Vegetables
Toss a garlicky, Middle Eastern-inspired yogurt sauce with pasta, shrimp, asparagus, peas and red bell pepper for a fresh, satisfying summer meal. Serve with: Slices of cucumber and tomato tossed with lemon juice and olive oil.
- ½ cup carrot or diced red bell pepper
- 1 large boneless, skinless chicken breast (about 8 ounces), cut into quarters
- 1 large clove garlic, minced
- 5 cups reduced-sodium chicken broth
- ½ teaspoons dried marjoram
- 6 ounces baby spinach, coarsely chopped
- 1 15-ounce can cannellini beans or great nothern beans, rinsed
- ¼ cup grated Parmesan cheese
- ⅓ cup lightly packed fresh basil leaves
- 1 Freshly ground pepper to taste
- ¾ cup plain or herbed multigrain croutons for garnish (optional)
Directions
Step 1
Heat 2 teaspoons oil in a large saucepan or Duch oven over medium-high heat. Add carrot (or bell pepper) and chicken; cook, turining the chicken and stirring frequently, until the chicken begins to brown, 3 to 4 minutes. Add garlic and cook, strring, for 1 minute more. Stir in broth and marjoram; bring to a boil over high heat. Reduce the heat and simmer, stirring occasionally, until the chicken is cooked through, about 5 minutes.
Step 2
With a slotted spoon, transfer the chicken pieces to a clean cutting board to cool. Add Spinach and beans to the pot and bring to a gentle boil. Cook for 5 minutes to blend the flavors.
Step 3
Combine the reamining 1 tablespoon oil, Parmesan and basil in a food processer (a mini proessor works well). Process until a coarse paste froms, adding a little water and scarping down the sides as necessary.
Step 4
Cut the chicken into bite-size pieces. Stir the chicken and pesto into the spot. Season with pepper. Heat until hot. Garnish with Croutons, of desired.
Nutrition Facts
Serving Size: About 1 1/2 Cups
Per Serving
227 calories; protein 19.4g 39% DV; carbohydrates 18g 6% DV; dietary fiber 6g 24% DV; sugars 1.7g; fat 9.1g 14% DV; saturated fat 2g 10% DV; cholesterol 28.5mg 10% DV; vitamin a iu 3865.7IU 77% DV; vitamin c 29.4mg 49% DV; folate 76.7mcg 19% DV; calcium 92.8mg 9% DV; iron 2.1mg 12% DV; magnesium 43.7mg 16% DV; potassium 524.6mg 15% DV; sodium 211.4mg 9% DV; thiamin 0.1mg 6% DV.
Exchanges:
1 Starch, 1 Vegetable, 2 Lean Meat, 1 Fat
2. Creamy Garlic Pasta with Shimp & Vegetables
Toss a garlicky, Middle Eastern-inspired yogurt sauce with pasta, shrimp, asparagus, peas and red bell pepper for a fresh, satisfying summer meal. Serve with: Slices of cucumber and tomato tossed with lemon juice and olive oil.
Heat 2 teaspoons oil in a large saucepan or Duch oven over medium-high heat. Add carrot (or bell pepper) and chicken; cook, turining the chicken and stirring frequently, until the chicken begins to brown, 3 to 4 minutes. Add garlic and cook, strring, for 1 minute more. Stir in broth and marjoram; bring to a boil over high heat. Reduce the heat and simmer, stirring occasionally, until the chicken is cooked through, about 5 minutes.
Step 2
With a slotted spoon, transfer the chicken pieces to a clean cutting board to cool. Add Spinach and beans to the pot and bring to a gentle boil. Cook for 5 minutes to blend the flavors.
Step 3
Combine the reamining 1 tablespoon oil, Parmesan and basil in a food processer (a mini proessor works well). Process until a coarse paste froms, adding a little water and scarping down the sides as necessary.
Step 4
Cut the chicken into bite-size pieces. Stir the chicken and pesto into the spot. Season with pepper. Heat until hot. Garnish with Croutons, of desired.
Nutrition Facts
Serving Size: About 1 1/2 Cups
Per Serving
227 calories; protein 19.4g 39% DV; carbohydrates 18g 6% DV; dietary fiber 6g 24% DV; sugars 1.7g; fat 9.1g 14% DV; saturated fat 2g 10% DV; cholesterol 28.5mg 10% DV; vitamin a iu 3865.7IU 77% DV; vitamin c 29.4mg 49% DV; folate 76.7mcg 19% DV; calcium 92.8mg 9% DV; iron 2.1mg 12% DV; magnesium 43.7mg 16% DV; potassium 524.6mg 15% DV; sodium 211.4mg 9% DV; thiamin 0.1mg 6% DV.
Exchanges:
1 Starch, 1 Vegetable, 2 Lean Meat, 1 Fat
2. Creamy Garlic Pasta with Shimp & Vegetables
Toss a garlicky, Middle Eastern-inspired yogurt sauce with pasta, shrimp, asparagus, peas and red bell pepper for a fresh, satisfying summer meal. Serve with: Slices of cucumber and tomato tossed with lemon juice and olive oil.
Per Serving
227 calories; protein 19.4g 39% DV; carbohydrates 18g 6% DV; dietary fiber 6g 24% DV; sugars 1.7g; fat 9.1g 14% DV; saturated fat 2g 10% DV; cholesterol 28.5mg 10% DV; vitamin a iu 3865.7IU 77% DV; vitamin c 29.4mg 49% DV; folate 76.7mcg 19% DV; calcium 92.8mg 9% DV; iron 2.1mg 12% DV; magnesium 43.7mg 16% DV; potassium 524.6mg 15% DV; sodium 211.4mg 9% DV; thiamin 0.1mg 6% DV.
Exchanges:
1 Starch, 1 Vegetable, 2 Lean Meat, 1 Fat
2. Creamy Garlic Pasta with Shimp & Vegetables
Toss a garlicky, Middle Eastern-inspired yogurt sauce with pasta, shrimp, asparagus, peas and red bell pepper for a fresh, satisfying summer meal. Serve with: Slices of cucumber and tomato tossed with lemon juice and olive oil.
Ingredients
- 6 ounces whole-wheat spaghetti
- 12 ounces peeled and deveined raw shrimp (see Note), cut into 1-inch pieces
- 1 pound 1 bunch asparagus, trimmed and thinly sliced
- 1 large red bell pepper, thinly sliced
- 1 cup fresh or frozen peas
- 3 cloves garlic, chopped
- 1 ¼ teaspoons kosher salt
- 1 ½ cups nonfat or low-fat plain yogurt
- ¼ cup chopped flat-leaf parsley
- 3 tablespoons lemon juice
- 1 tablespoon extra-virgin olive oil
- ½ teaspoon freshly ground pepper
- ¼ cup toasted pine nuts (see Tip; optional)
Directions
Step 1
Bring a large pot of water to a boil. Add spaghetti and cook 2 minutes less than package directions. Add shrimp, asparagus, bell pepper and peas and cook until the pasta is tender and the shrimp are cooked, 2 to 4 minutes more. Drain well.
Step 2
Mash garlic and salt in a large bowl until a paste forms. Whisk in yogurt, parsley, lemon juice, oil and pepper. Add the pasta mixture and toss to coat. Serve sprinkled with pine nuts (if using).
Tips
Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Look for shrimp certified by an independent agency, such as Wild American Shrimp or Marine Stewardship Council. If you can't find certified shrimp, choose wild-caught shrimp from North America--it's more likely to be sustainably caught.
To toast pine nuts, place in a small dry skillet and cook over medium-low heat, stirring, until fragrant, 2 to 4 minutes.
Nutrition Facts
Serving SizieAbout 2 Cups
Per Serving:
361 calories; protein 28g 56% DV; carbohydrates 53.3g 17% DV; dietary fiber 10.2g 41% DV; sugars 13.6g; fat 5.6g 9% DV; saturated fat 1g 5% DV; cholesterol 109mg 36% DV; vitamin a iu 3525.6IU 71% DV; vitamin c 74.7mg 125% DV; folate 255.3mcg 64% DV; calcium 292.1mg 29% DV; iron 3.8mg 21% DV; magnesium 127.6mg 46% DV; potassium 826.8mg 23% DV; sodium 948.7mg 38% DV; thiamin 0.6mg 57% DV.
Exchanges
2 1/2 Starch, 1 Vegetable, 1/2 Low-Fat Milk, 3 Lean Meat
3. Creamy Mashed Cauliflower
This creamy cauliflower mash makes a perfect low-carb stand-in for mashed potatoes. Here we take simple mashed cauliflower and mix in garlic, buttermilk and a touch of butter to create a flavorful side dish that has about one-quarter of the calories of typical mashed potatoes. If you like, vary it by adding shredded low-fat cheese or chopped fresh herbs.
- 12 ounces peeled and deveined raw shrimp (see Note), cut into 1-inch pieces
- 1 pound 1 bunch asparagus, trimmed and thinly sliced
- 1 large red bell pepper, thinly sliced
- 1 cup fresh or frozen peas
- 3 cloves garlic, chopped
- 1 ¼ teaspoons kosher salt
- 1 ½ cups nonfat or low-fat plain yogurt
- ¼ cup chopped flat-leaf parsley
- 3 tablespoons lemon juice
- 1 tablespoon extra-virgin olive oil
- ½ teaspoon freshly ground pepper
- ¼ cup toasted pine nuts (see Tip; optional)
Directions
Step 1
Bring a large pot of water to a boil. Add spaghetti and cook 2 minutes less than package directions. Add shrimp, asparagus, bell pepper and peas and cook until the pasta is tender and the shrimp are cooked, 2 to 4 minutes more. Drain well.
Step 2
Mash garlic and salt in a large bowl until a paste forms. Whisk in yogurt, parsley, lemon juice, oil and pepper. Add the pasta mixture and toss to coat. Serve sprinkled with pine nuts (if using).
Tips
Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Look for shrimp certified by an independent agency, such as Wild American Shrimp or Marine Stewardship Council. If you can't find certified shrimp, choose wild-caught shrimp from North America--it's more likely to be sustainably caught.
To toast pine nuts, place in a small dry skillet and cook over medium-low heat, stirring, until fragrant, 2 to 4 minutes.
Nutrition Facts
Serving SizieAbout 2 Cups
Per Serving:
361 calories; protein 28g 56% DV; carbohydrates 53.3g 17% DV; dietary fiber 10.2g 41% DV; sugars 13.6g; fat 5.6g 9% DV; saturated fat 1g 5% DV; cholesterol 109mg 36% DV; vitamin a iu 3525.6IU 71% DV; vitamin c 74.7mg 125% DV; folate 255.3mcg 64% DV; calcium 292.1mg 29% DV; iron 3.8mg 21% DV; magnesium 127.6mg 46% DV; potassium 826.8mg 23% DV; sodium 948.7mg 38% DV; thiamin 0.6mg 57% DV.
Exchanges
2 1/2 Starch, 1 Vegetable, 1/2 Low-Fat Milk, 3 Lean Meat
3. Creamy Mashed Cauliflower
This creamy cauliflower mash makes a perfect low-carb stand-in for mashed potatoes. Here we take simple mashed cauliflower and mix in garlic, buttermilk and a touch of butter to create a flavorful side dish that has about one-quarter of the calories of typical mashed potatoes. If you like, vary it by adding shredded low-fat cheese or chopped fresh herbs.
Bring a large pot of water to a boil. Add spaghetti and cook 2 minutes less than package directions. Add shrimp, asparagus, bell pepper and peas and cook until the pasta is tender and the shrimp are cooked, 2 to 4 minutes more. Drain well.
Step 2
Mash garlic and salt in a large bowl until a paste forms. Whisk in yogurt, parsley, lemon juice, oil and pepper. Add the pasta mixture and toss to coat. Serve sprinkled with pine nuts (if using).
Tips
Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Look for shrimp certified by an independent agency, such as Wild American Shrimp or Marine Stewardship Council. If you can't find certified shrimp, choose wild-caught shrimp from North America--it's more likely to be sustainably caught.
To toast pine nuts, place in a small dry skillet and cook over medium-low heat, stirring, until fragrant, 2 to 4 minutes.
Nutrition Facts
Serving SizieAbout 2 Cups
Per Serving:
361 calories; protein 28g 56% DV; carbohydrates 53.3g 17% DV; dietary fiber 10.2g 41% DV; sugars 13.6g; fat 5.6g 9% DV; saturated fat 1g 5% DV; cholesterol 109mg 36% DV; vitamin a iu 3525.6IU 71% DV; vitamin c 74.7mg 125% DV; folate 255.3mcg 64% DV; calcium 292.1mg 29% DV; iron 3.8mg 21% DV; magnesium 127.6mg 46% DV; potassium 826.8mg 23% DV; sodium 948.7mg 38% DV; thiamin 0.6mg 57% DV.
Exchanges
2 1/2 Starch, 1 Vegetable, 1/2 Low-Fat Milk, 3 Lean Meat
3. Creamy Mashed Cauliflower
This creamy cauliflower mash makes a perfect low-carb stand-in for mashed potatoes. Here we take simple mashed cauliflower and mix in garlic, buttermilk and a touch of butter to create a flavorful side dish that has about one-quarter of the calories of typical mashed potatoes. If you like, vary it by adding shredded low-fat cheese or chopped fresh herbs.
To toast pine nuts, place in a small dry skillet and cook over medium-low heat, stirring, until fragrant, 2 to 4 minutes.
Nutrition Facts
Serving SizieAbout 2 Cups
Per Serving:
361 calories; protein 28g 56% DV; carbohydrates 53.3g 17% DV; dietary fiber 10.2g 41% DV; sugars 13.6g; fat 5.6g 9% DV; saturated fat 1g 5% DV; cholesterol 109mg 36% DV; vitamin a iu 3525.6IU 71% DV; vitamin c 74.7mg 125% DV; folate 255.3mcg 64% DV; calcium 292.1mg 29% DV; iron 3.8mg 21% DV; magnesium 127.6mg 46% DV; potassium 826.8mg 23% DV; sodium 948.7mg 38% DV; thiamin 0.6mg 57% DV.
Exchanges
2 1/2 Starch, 1 Vegetable, 1/2 Low-Fat Milk, 3 Lean Meat
3. Creamy Mashed Cauliflower
This creamy cauliflower mash makes a perfect low-carb stand-in for mashed potatoes. Here we take simple mashed cauliflower and mix in garlic, buttermilk and a touch of butter to create a flavorful side dish that has about one-quarter of the calories of typical mashed potatoes. If you like, vary it by adding shredded low-fat cheese or chopped fresh herbs.
Per Serving:
361 calories; protein 28g 56% DV; carbohydrates 53.3g 17% DV; dietary fiber 10.2g 41% DV; sugars 13.6g; fat 5.6g 9% DV; saturated fat 1g 5% DV; cholesterol 109mg 36% DV; vitamin a iu 3525.6IU 71% DV; vitamin c 74.7mg 125% DV; folate 255.3mcg 64% DV; calcium 292.1mg 29% DV; iron 3.8mg 21% DV; magnesium 127.6mg 46% DV; potassium 826.8mg 23% DV; sodium 948.7mg 38% DV; thiamin 0.6mg 57% DV.
Exchanges
2 1/2 Starch, 1 Vegetable, 1/2 Low-Fat Milk, 3 Lean Meat
3. Creamy Mashed Cauliflower
This creamy cauliflower mash makes a perfect low-carb stand-in for mashed potatoes. Here we take simple mashed cauliflower and mix in garlic, buttermilk and a touch of butter to create a flavorful side dish that has about one-quarter of the calories of typical mashed potatoes. If you like, vary it by adding shredded low-fat cheese or chopped fresh herbs.
Ingredients
-8 cups bite-size cauliflower florets (about 1 head)
- 4 cloves garlic, crushed and peeled
- ⅓ cup non-fat buttermilk (see Tip)
- 4 teaspoons extra-virgin olive oil, divided
- 1 teaspoon butter
- ½ teaspoon salt
- 1 Freshly ground pepper to taste
- 1 snipped fresh chives for garnish
Directions
Step 1
Place cauliflower florests and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)
Step 2
Place the cooked cauliflower and garlic in a food processer. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy. Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.
Nutrition Facts
Serving Size:3/4 Cup
Per Serving:
107 calories; protein 4.5g 9% DV; carbohydrates 10.1g 3% DV; dietary fiber 4.3g 17% DV; sugars 4.8g; fat 6.5g 10% DV; saturated fat 1.4g 7% DV; cholesterol 2.9mg 1% DV; vitamin a iu 53.5IU 1% DV; vitamin c 86.9mg 145% DV; folate 85.5mcg 21% DV; calcium 41.2mg 4% DV; iron 0.7mg 4% DV; magnesium 18.4mg 7% DV; potassium 294mg 8% DV; sodium 338.8mg 14% DV; thiamin 0.1mg 9% DV.
Exchanges
2 Vegetable, 1 1/2 Fat
4. Balsamic & Parmesan Rosted Cauliflower
Rosating isn't usually the first cooking method you think of for cauliflower but the results are quite delicious. The florets are cut into thick slices and tossed with extra-virgin olive oil and herbs. Wherever the flat surfaces come into contact with the hot roasting pan, a deep browning occurs that results in a sweet, nutty flavour.
- 4 cloves garlic, crushed and peeled
- ⅓ cup non-fat buttermilk (see Tip)
- 4 teaspoons extra-virgin olive oil, divided
- 1 teaspoon butter
- ½ teaspoon salt
- 1 Freshly ground pepper to taste
- 1 snipped fresh chives for garnish
Directions
Step 1
Place cauliflower florests and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)
Step 2
Place the cooked cauliflower and garlic in a food processer. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy. Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.
Nutrition Facts
Serving Size:3/4 Cup
Per Serving:
107 calories; protein 4.5g 9% DV; carbohydrates 10.1g 3% DV; dietary fiber 4.3g 17% DV; sugars 4.8g; fat 6.5g 10% DV; saturated fat 1.4g 7% DV; cholesterol 2.9mg 1% DV; vitamin a iu 53.5IU 1% DV; vitamin c 86.9mg 145% DV; folate 85.5mcg 21% DV; calcium 41.2mg 4% DV; iron 0.7mg 4% DV; magnesium 18.4mg 7% DV; potassium 294mg 8% DV; sodium 338.8mg 14% DV; thiamin 0.1mg 9% DV.
Exchanges
2 Vegetable, 1 1/2 Fat
4. Balsamic & Parmesan Rosted Cauliflower
Rosating isn't usually the first cooking method you think of for cauliflower but the results are quite delicious. The florets are cut into thick slices and tossed with extra-virgin olive oil and herbs. Wherever the flat surfaces come into contact with the hot roasting pan, a deep browning occurs that results in a sweet, nutty flavour.
Place cauliflower florests and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)
Step 2
Place the cooked cauliflower and garlic in a food processer. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy. Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.
Nutrition Facts
Serving Size:3/4 Cup
Per Serving:
107 calories; protein 4.5g 9% DV; carbohydrates 10.1g 3% DV; dietary fiber 4.3g 17% DV; sugars 4.8g; fat 6.5g 10% DV; saturated fat 1.4g 7% DV; cholesterol 2.9mg 1% DV; vitamin a iu 53.5IU 1% DV; vitamin c 86.9mg 145% DV; folate 85.5mcg 21% DV; calcium 41.2mg 4% DV; iron 0.7mg 4% DV; magnesium 18.4mg 7% DV; potassium 294mg 8% DV; sodium 338.8mg 14% DV; thiamin 0.1mg 9% DV.
Exchanges
2 Vegetable, 1 1/2 Fat
4. Balsamic & Parmesan Rosted Cauliflower
Rosating isn't usually the first cooking method you think of for cauliflower but the results are quite delicious. The florets are cut into thick slices and tossed with extra-virgin olive oil and herbs. Wherever the flat surfaces come into contact with the hot roasting pan, a deep browning occurs that results in a sweet, nutty flavour.
Per Serving:
107 calories; protein 4.5g 9% DV; carbohydrates 10.1g 3% DV; dietary fiber 4.3g 17% DV; sugars 4.8g; fat 6.5g 10% DV; saturated fat 1.4g 7% DV; cholesterol 2.9mg 1% DV; vitamin a iu 53.5IU 1% DV; vitamin c 86.9mg 145% DV; folate 85.5mcg 21% DV; calcium 41.2mg 4% DV; iron 0.7mg 4% DV; magnesium 18.4mg 7% DV; potassium 294mg 8% DV; sodium 338.8mg 14% DV; thiamin 0.1mg 9% DV.
Exchanges
2 Vegetable, 1 1/2 Fat
4. Balsamic & Parmesan Rosted Cauliflower
Rosating isn't usually the first cooking method you think of for cauliflower but the results are quite delicious. The florets are cut into thick slices and tossed with extra-virgin olive oil and herbs. Wherever the flat surfaces come into contact with the hot roasting pan, a deep browning occurs that results in a sweet, nutty flavour.
Ingredients
- 8 cups 1-inch-thick slices cauliflower florets, (about 1 large head; see Tip)
- 2 tablespoons extra-virgin olive oil
- 1 teaspoon dried marjoram
- ¼ teaspoon salt
- 1 freshly ground balsamic vinegar
- ½ cup finely shredded Parmesan cheese
Directions
Step 1
Preheat oven to 450 degrees F.
Step 2
Toss cauliflower, oil, marjoram, salt and pepper in a large bowl. Spread on a large rimmed baking sheet and roast until starting to soften and beown the bottom, 15 to 20 minutes. Toss the cauliflower with vinegar and sprinkle with cheese. Return to the oven and roast until the cheese is melted and any moisture has evaporated, 5 to 10 minutes more.
Tips
Tip:
To prepare florets from whole head of cauliflower, remove outer leaves. Slice off the thick stem. With the head upside down and holdiing a knife at a 45° angle, slice into the smalller stems with a circular motion - removing a "plug" from the centre of the head. Break or cut florets into the desired size.
Cut down dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line then with a layer of foil before each use.
Nutrition Facts
Serving Size:About 1 Cup
Per Serving:
152 calories; protein 6.8g 14% DV; carbohydrates 10.2g 3% DV; dietary fiber 3.2g 13% DV; sugars 5.1g; fat 10.2g 16% DV; saturated fat 2.9g 15% DV; cholesterol 7.2mg 2% DV; vitamin a iu 99IU 2% DV; vitamin c 75.2mg 125% DV; folate 90.1mcg 23% DV; calcium 163mg 16% DV; iron 0.9mg 5% DV; magnesium 29.1mg 10% DV; potassium 519.2mg 15% DV; sodium 361.9mg 15% DV; thiamin 0.1mg 8% DV.
Exchange:
1 Vegetable, 1/2 Lean Meat, 1 1/2 Fat
- 2 tablespoons extra-virgin olive oil
- 1 teaspoon dried marjoram
- ¼ teaspoon salt
- 1 freshly ground balsamic vinegar
- ½ cup finely shredded Parmesan cheese
Directions
Step 1
Preheat oven to 450 degrees F.
Step 2
Toss cauliflower, oil, marjoram, salt and pepper in a large bowl. Spread on a large rimmed baking sheet and roast until starting to soften and beown the bottom, 15 to 20 minutes. Toss the cauliflower with vinegar and sprinkle with cheese. Return to the oven and roast until the cheese is melted and any moisture has evaporated, 5 to 10 minutes more.
Tips
Tip:
To prepare florets from whole head of cauliflower, remove outer leaves. Slice off the thick stem. With the head upside down and holdiing a knife at a 45° angle, slice into the smalller stems with a circular motion - removing a "plug" from the centre of the head. Break or cut florets into the desired size.
Cut down dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line then with a layer of foil before each use.
Nutrition Facts
Serving Size:About 1 Cup
Per Serving:
152 calories; protein 6.8g 14% DV; carbohydrates 10.2g 3% DV; dietary fiber 3.2g 13% DV; sugars 5.1g; fat 10.2g 16% DV; saturated fat 2.9g 15% DV; cholesterol 7.2mg 2% DV; vitamin a iu 99IU 2% DV; vitamin c 75.2mg 125% DV; folate 90.1mcg 23% DV; calcium 163mg 16% DV; iron 0.9mg 5% DV; magnesium 29.1mg 10% DV; potassium 519.2mg 15% DV; sodium 361.9mg 15% DV; thiamin 0.1mg 8% DV.
Exchange:
1 Vegetable, 1/2 Lean Meat, 1 1/2 Fat
Preheat oven to 450 degrees F.
Step 2
Toss cauliflower, oil, marjoram, salt and pepper in a large bowl. Spread on a large rimmed baking sheet and roast until starting to soften and beown the bottom, 15 to 20 minutes. Toss the cauliflower with vinegar and sprinkle with cheese. Return to the oven and roast until the cheese is melted and any moisture has evaporated, 5 to 10 minutes more.
Tips
Tip:
To prepare florets from whole head of cauliflower, remove outer leaves. Slice off the thick stem. With the head upside down and holdiing a knife at a 45° angle, slice into the smalller stems with a circular motion - removing a "plug" from the centre of the head. Break or cut florets into the desired size.
Cut down dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line then with a layer of foil before each use.
Nutrition Facts
Serving Size:About 1 Cup
Per Serving:
152 calories; protein 6.8g 14% DV; carbohydrates 10.2g 3% DV; dietary fiber 3.2g 13% DV; sugars 5.1g; fat 10.2g 16% DV; saturated fat 2.9g 15% DV; cholesterol 7.2mg 2% DV; vitamin a iu 99IU 2% DV; vitamin c 75.2mg 125% DV; folate 90.1mcg 23% DV; calcium 163mg 16% DV; iron 0.9mg 5% DV; magnesium 29.1mg 10% DV; potassium 519.2mg 15% DV; sodium 361.9mg 15% DV; thiamin 0.1mg 8% DV.
Exchange:
1 Vegetable, 1/2 Lean Meat, 1 1/2 Fat
Tip:
To prepare florets from whole head of cauliflower, remove outer leaves. Slice off the thick stem. With the head upside down and holdiing a knife at a 45° angle, slice into the smalller stems with a circular motion - removing a "plug" from the centre of the head. Break or cut florets into the desired size.
Cut down dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line then with a layer of foil before each use.
Nutrition Facts
Serving Size:About 1 Cup
Per Serving:
152 calories; protein 6.8g 14% DV; carbohydrates 10.2g 3% DV; dietary fiber 3.2g 13% DV; sugars 5.1g; fat 10.2g 16% DV; saturated fat 2.9g 15% DV; cholesterol 7.2mg 2% DV; vitamin a iu 99IU 2% DV; vitamin c 75.2mg 125% DV; folate 90.1mcg 23% DV; calcium 163mg 16% DV; iron 0.9mg 5% DV; magnesium 29.1mg 10% DV; potassium 519.2mg 15% DV; sodium 361.9mg 15% DV; thiamin 0.1mg 8% DV.
Exchange:
1 Vegetable, 1/2 Lean Meat, 1 1/2 Fat
Cut down dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line then with a layer of foil before each use.
Nutrition Facts
Serving Size:About 1 Cup
Per Serving:
152 calories; protein 6.8g 14% DV; carbohydrates 10.2g 3% DV; dietary fiber 3.2g 13% DV; sugars 5.1g; fat 10.2g 16% DV; saturated fat 2.9g 15% DV; cholesterol 7.2mg 2% DV; vitamin a iu 99IU 2% DV; vitamin c 75.2mg 125% DV; folate 90.1mcg 23% DV; calcium 163mg 16% DV; iron 0.9mg 5% DV; magnesium 29.1mg 10% DV; potassium 519.2mg 15% DV; sodium 361.9mg 15% DV; thiamin 0.1mg 8% DV.
Exchange:
1 Vegetable, 1/2 Lean Meat, 1 1/2 Fat
Per Serving:
152 calories; protein 6.8g 14% DV; carbohydrates 10.2g 3% DV; dietary fiber 3.2g 13% DV; sugars 5.1g; fat 10.2g 16% DV; saturated fat 2.9g 15% DV; cholesterol 7.2mg 2% DV; vitamin a iu 99IU 2% DV; vitamin c 75.2mg 125% DV; folate 90.1mcg 23% DV; calcium 163mg 16% DV; iron 0.9mg 5% DV; magnesium 29.1mg 10% DV; potassium 519.2mg 15% DV; sodium 361.9mg 15% DV; thiamin 0.1mg 8% DV.
Exchange:
1 Vegetable, 1/2 Lean Meat, 1 1/2 Fat
1 Vegetable, 1/2 Lean Meat, 1 1/2 Fat
Recipes for Weight-Loss & Diet
1. Chicken & Spinach Soup with Fresh Pesto
This fragrant, Italian-flavored soup takes advantage of quick-cooking ingredients--boneless, skinless chicken breast, bagged baby spinach and canned beans. It features a simple homemade basil pesto swirled in at the end to add a fresh herb flavor. If you are very pressed for time, you can substitute 3 to 4 tablespoons of a store-bought basil pesto.
This fragrant, Italian-flavored soup takes advantage of quick-cooking ingredients--boneless, skinless chicken breast, bagged baby spinach and canned beans. It features a simple homemade basil pesto swirled in at the end to add a fresh herb flavor. If you are very pressed for time, you can substitute 3 to 4 tablespoons of a store-bought basil pesto.
Ingredients
- 2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
- ½ cup carrot or diced red bell pepper
- 1 large boneless, skinless chicken breast (about 8 ounces), cut into quarters
- 1 large clove garlic, minced
- 5 cups reduced-sodium chicken broth
- ½ teaspoons dried marjoram
- 6 ounces baby spinach, coarsely chopped
- 1 15-ounce can cannellini beans or great nothern beans, rinsed
- ¼ cup grated Parmesan cheese
- ⅓ cup lightly packed fresh basil leaves
- 1 Freshly ground pepper to taste
- ¾ cup plain or herbed multigrain croutons for garnish (optional)
Directions
Step 1
Heat 2 teaspoons oil in a large saucepan or Duch oven over medium-high heat. Add carrot (or bell pepper) and chicken; cook, turining the chicken and stirring frequently, until the chicken begins to brown, 3 to 4 minutes. Add garlic and cook, strring, for 1 minute more. Stir in broth and marjoram; bring to a boil over high heat. Reduce the heat and simmer, stirring occasionally, until the chicken is cooked through, about 5 minutes.
Step 2
With a slotted spoon, transfer the chicken pieces to a clean cutting board to cool. Add Spinach and beans to the pot and bring to a gentle boil. Cook for 5 minutes to blend the flavors.
Step 3
Combine the reamining 1 tablespoon oil, Parmesan and basil in a food processer (a mini proessor works well). Process until a coarse paste froms, adding a little water and scarping down the sides as necessary.
Step 4
Cut the chicken into bite-size pieces. Stir the chicken and pesto into the spot. Season with pepper. Heat until hot. Garnish with Croutons, of desired.
Nutrition Facts
Serving Size: About 1 1/2 Cups
Per Serving
227 calories; protein 19.4g 39% DV; carbohydrates 18g 6% DV; dietary fiber 6g 24% DV; sugars 1.7g; fat 9.1g 14% DV; saturated fat 2g 10% DV; cholesterol 28.5mg 10% DV; vitamin a iu 3865.7IU 77% DV; vitamin c 29.4mg 49% DV; folate 76.7mcg 19% DV; calcium 92.8mg 9% DV; iron 2.1mg 12% DV; magnesium 43.7mg 16% DV; potassium 524.6mg 15% DV; sodium 211.4mg 9% DV; thiamin 0.1mg 6% DV.
Exchanges:
1 Starch, 1 Vegetable, 2 Lean Meat, 1 Fat
2. Creamy Garlic Pasta with Shimp & Vegetables
Toss a garlicky, Middle Eastern-inspired yogurt sauce with pasta, shrimp, asparagus, peas and red bell pepper for a fresh, satisfying summer meal. Serve with: Slices of cucumber and tomato tossed with lemon juice and olive oil.
- ½ cup carrot or diced red bell pepper
- 1 large boneless, skinless chicken breast (about 8 ounces), cut into quarters
- 1 large clove garlic, minced
- 5 cups reduced-sodium chicken broth
- ½ teaspoons dried marjoram
- 6 ounces baby spinach, coarsely chopped
- 1 15-ounce can cannellini beans or great nothern beans, rinsed
- ¼ cup grated Parmesan cheese
- ⅓ cup lightly packed fresh basil leaves
- 1 Freshly ground pepper to taste
- ¾ cup plain or herbed multigrain croutons for garnish (optional)
Directions
Step 1
Heat 2 teaspoons oil in a large saucepan or Duch oven over medium-high heat. Add carrot (or bell pepper) and chicken; cook, turining the chicken and stirring frequently, until the chicken begins to brown, 3 to 4 minutes. Add garlic and cook, strring, for 1 minute more. Stir in broth and marjoram; bring to a boil over high heat. Reduce the heat and simmer, stirring occasionally, until the chicken is cooked through, about 5 minutes.
Step 2
With a slotted spoon, transfer the chicken pieces to a clean cutting board to cool. Add Spinach and beans to the pot and bring to a gentle boil. Cook for 5 minutes to blend the flavors.
Step 3
Combine the reamining 1 tablespoon oil, Parmesan and basil in a food processer (a mini proessor works well). Process until a coarse paste froms, adding a little water and scarping down the sides as necessary.
Step 4
Cut the chicken into bite-size pieces. Stir the chicken and pesto into the spot. Season with pepper. Heat until hot. Garnish with Croutons, of desired.
Nutrition Facts
Serving Size: About 1 1/2 Cups
Per Serving
227 calories; protein 19.4g 39% DV; carbohydrates 18g 6% DV; dietary fiber 6g 24% DV; sugars 1.7g; fat 9.1g 14% DV; saturated fat 2g 10% DV; cholesterol 28.5mg 10% DV; vitamin a iu 3865.7IU 77% DV; vitamin c 29.4mg 49% DV; folate 76.7mcg 19% DV; calcium 92.8mg 9% DV; iron 2.1mg 12% DV; magnesium 43.7mg 16% DV; potassium 524.6mg 15% DV; sodium 211.4mg 9% DV; thiamin 0.1mg 6% DV.
Exchanges:
1 Starch, 1 Vegetable, 2 Lean Meat, 1 Fat
2. Creamy Garlic Pasta with Shimp & Vegetables
Toss a garlicky, Middle Eastern-inspired yogurt sauce with pasta, shrimp, asparagus, peas and red bell pepper for a fresh, satisfying summer meal. Serve with: Slices of cucumber and tomato tossed with lemon juice and olive oil.
Heat 2 teaspoons oil in a large saucepan or Duch oven over medium-high heat. Add carrot (or bell pepper) and chicken; cook, turining the chicken and stirring frequently, until the chicken begins to brown, 3 to 4 minutes. Add garlic and cook, strring, for 1 minute more. Stir in broth and marjoram; bring to a boil over high heat. Reduce the heat and simmer, stirring occasionally, until the chicken is cooked through, about 5 minutes.
Step 2
With a slotted spoon, transfer the chicken pieces to a clean cutting board to cool. Add Spinach and beans to the pot and bring to a gentle boil. Cook for 5 minutes to blend the flavors.
Step 3
Combine the reamining 1 tablespoon oil, Parmesan and basil in a food processer (a mini proessor works well). Process until a coarse paste froms, adding a little water and scarping down the sides as necessary.
Step 4
Cut the chicken into bite-size pieces. Stir the chicken and pesto into the spot. Season with pepper. Heat until hot. Garnish with Croutons, of desired.
Nutrition Facts
Serving Size: About 1 1/2 Cups
Per Serving
227 calories; protein 19.4g 39% DV; carbohydrates 18g 6% DV; dietary fiber 6g 24% DV; sugars 1.7g; fat 9.1g 14% DV; saturated fat 2g 10% DV; cholesterol 28.5mg 10% DV; vitamin a iu 3865.7IU 77% DV; vitamin c 29.4mg 49% DV; folate 76.7mcg 19% DV; calcium 92.8mg 9% DV; iron 2.1mg 12% DV; magnesium 43.7mg 16% DV; potassium 524.6mg 15% DV; sodium 211.4mg 9% DV; thiamin 0.1mg 6% DV.
Exchanges:
1 Starch, 1 Vegetable, 2 Lean Meat, 1 Fat
2. Creamy Garlic Pasta with Shimp & Vegetables
Toss a garlicky, Middle Eastern-inspired yogurt sauce with pasta, shrimp, asparagus, peas and red bell pepper for a fresh, satisfying summer meal. Serve with: Slices of cucumber and tomato tossed with lemon juice and olive oil.
Per Serving
227 calories; protein 19.4g 39% DV; carbohydrates 18g 6% DV; dietary fiber 6g 24% DV; sugars 1.7g; fat 9.1g 14% DV; saturated fat 2g 10% DV; cholesterol 28.5mg 10% DV; vitamin a iu 3865.7IU 77% DV; vitamin c 29.4mg 49% DV; folate 76.7mcg 19% DV; calcium 92.8mg 9% DV; iron 2.1mg 12% DV; magnesium 43.7mg 16% DV; potassium 524.6mg 15% DV; sodium 211.4mg 9% DV; thiamin 0.1mg 6% DV.
Exchanges:
1 Starch, 1 Vegetable, 2 Lean Meat, 1 Fat
2. Creamy Garlic Pasta with Shimp & Vegetables
Toss a garlicky, Middle Eastern-inspired yogurt sauce with pasta, shrimp, asparagus, peas and red bell pepper for a fresh, satisfying summer meal. Serve with: Slices of cucumber and tomato tossed with lemon juice and olive oil.
Ingredients
- 6 ounces whole-wheat spaghetti
- 12 ounces peeled and deveined raw shrimp (see Note), cut into 1-inch pieces
- 1 pound 1 bunch asparagus, trimmed and thinly sliced
- 1 large red bell pepper, thinly sliced
- 1 cup fresh or frozen peas
- 3 cloves garlic, chopped
- 1 ¼ teaspoons kosher salt
- 1 ½ cups nonfat or low-fat plain yogurt
- ¼ cup chopped flat-leaf parsley
- 3 tablespoons lemon juice
- 1 tablespoon extra-virgin olive oil
- ½ teaspoon freshly ground pepper
- ¼ cup toasted pine nuts (see Tip; optional)
Directions
Step 1
Bring a large pot of water to a boil. Add spaghetti and cook 2 minutes less than package directions. Add shrimp, asparagus, bell pepper and peas and cook until the pasta is tender and the shrimp are cooked, 2 to 4 minutes more. Drain well.
Step 2
Mash garlic and salt in a large bowl until a paste forms. Whisk in yogurt, parsley, lemon juice, oil and pepper. Add the pasta mixture and toss to coat. Serve sprinkled with pine nuts (if using).
Tips
Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Look for shrimp certified by an independent agency, such as Wild American Shrimp or Marine Stewardship Council. If you can't find certified shrimp, choose wild-caught shrimp from North America--it's more likely to be sustainably caught.
To toast pine nuts, place in a small dry skillet and cook over medium-low heat, stirring, until fragrant, 2 to 4 minutes.
Nutrition Facts
Serving SizieAbout 2 Cups
Per Serving:
361 calories; protein 28g 56% DV; carbohydrates 53.3g 17% DV; dietary fiber 10.2g 41% DV; sugars 13.6g; fat 5.6g 9% DV; saturated fat 1g 5% DV; cholesterol 109mg 36% DV; vitamin a iu 3525.6IU 71% DV; vitamin c 74.7mg 125% DV; folate 255.3mcg 64% DV; calcium 292.1mg 29% DV; iron 3.8mg 21% DV; magnesium 127.6mg 46% DV; potassium 826.8mg 23% DV; sodium 948.7mg 38% DV; thiamin 0.6mg 57% DV.
Exchanges
2 1/2 Starch, 1 Vegetable, 1/2 Low-Fat Milk, 3 Lean Meat
3. Creamy Mashed Cauliflower
This creamy cauliflower mash makes a perfect low-carb stand-in for mashed potatoes. Here we take simple mashed cauliflower and mix in garlic, buttermilk and a touch of butter to create a flavorful side dish that has about one-quarter of the calories of typical mashed potatoes. If you like, vary it by adding shredded low-fat cheese or chopped fresh herbs.
- 12 ounces peeled and deveined raw shrimp (see Note), cut into 1-inch pieces
- 1 pound 1 bunch asparagus, trimmed and thinly sliced
- 1 large red bell pepper, thinly sliced
- 1 cup fresh or frozen peas
- 3 cloves garlic, chopped
- 1 ¼ teaspoons kosher salt
- 1 ½ cups nonfat or low-fat plain yogurt
- ¼ cup chopped flat-leaf parsley
- 3 tablespoons lemon juice
- 1 tablespoon extra-virgin olive oil
- ½ teaspoon freshly ground pepper
- ¼ cup toasted pine nuts (see Tip; optional)
Directions
Step 1
Bring a large pot of water to a boil. Add spaghetti and cook 2 minutes less than package directions. Add shrimp, asparagus, bell pepper and peas and cook until the pasta is tender and the shrimp are cooked, 2 to 4 minutes more. Drain well.
Step 2
Mash garlic and salt in a large bowl until a paste forms. Whisk in yogurt, parsley, lemon juice, oil and pepper. Add the pasta mixture and toss to coat. Serve sprinkled with pine nuts (if using).
Tips
Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Look for shrimp certified by an independent agency, such as Wild American Shrimp or Marine Stewardship Council. If you can't find certified shrimp, choose wild-caught shrimp from North America--it's more likely to be sustainably caught.
To toast pine nuts, place in a small dry skillet and cook over medium-low heat, stirring, until fragrant, 2 to 4 minutes.
Nutrition Facts
Serving SizieAbout 2 Cups
Per Serving:
361 calories; protein 28g 56% DV; carbohydrates 53.3g 17% DV; dietary fiber 10.2g 41% DV; sugars 13.6g; fat 5.6g 9% DV; saturated fat 1g 5% DV; cholesterol 109mg 36% DV; vitamin a iu 3525.6IU 71% DV; vitamin c 74.7mg 125% DV; folate 255.3mcg 64% DV; calcium 292.1mg 29% DV; iron 3.8mg 21% DV; magnesium 127.6mg 46% DV; potassium 826.8mg 23% DV; sodium 948.7mg 38% DV; thiamin 0.6mg 57% DV.
Exchanges
2 1/2 Starch, 1 Vegetable, 1/2 Low-Fat Milk, 3 Lean Meat
3. Creamy Mashed Cauliflower
This creamy cauliflower mash makes a perfect low-carb stand-in for mashed potatoes. Here we take simple mashed cauliflower and mix in garlic, buttermilk and a touch of butter to create a flavorful side dish that has about one-quarter of the calories of typical mashed potatoes. If you like, vary it by adding shredded low-fat cheese or chopped fresh herbs.
Bring a large pot of water to a boil. Add spaghetti and cook 2 minutes less than package directions. Add shrimp, asparagus, bell pepper and peas and cook until the pasta is tender and the shrimp are cooked, 2 to 4 minutes more. Drain well.
Step 2
Mash garlic and salt in a large bowl until a paste forms. Whisk in yogurt, parsley, lemon juice, oil and pepper. Add the pasta mixture and toss to coat. Serve sprinkled with pine nuts (if using).
Tips
Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Look for shrimp certified by an independent agency, such as Wild American Shrimp or Marine Stewardship Council. If you can't find certified shrimp, choose wild-caught shrimp from North America--it's more likely to be sustainably caught.
To toast pine nuts, place in a small dry skillet and cook over medium-low heat, stirring, until fragrant, 2 to 4 minutes.
Nutrition Facts
Serving SizieAbout 2 Cups
Per Serving:
361 calories; protein 28g 56% DV; carbohydrates 53.3g 17% DV; dietary fiber 10.2g 41% DV; sugars 13.6g; fat 5.6g 9% DV; saturated fat 1g 5% DV; cholesterol 109mg 36% DV; vitamin a iu 3525.6IU 71% DV; vitamin c 74.7mg 125% DV; folate 255.3mcg 64% DV; calcium 292.1mg 29% DV; iron 3.8mg 21% DV; magnesium 127.6mg 46% DV; potassium 826.8mg 23% DV; sodium 948.7mg 38% DV; thiamin 0.6mg 57% DV.
Exchanges
2 1/2 Starch, 1 Vegetable, 1/2 Low-Fat Milk, 3 Lean Meat
3. Creamy Mashed Cauliflower
This creamy cauliflower mash makes a perfect low-carb stand-in for mashed potatoes. Here we take simple mashed cauliflower and mix in garlic, buttermilk and a touch of butter to create a flavorful side dish that has about one-quarter of the calories of typical mashed potatoes. If you like, vary it by adding shredded low-fat cheese or chopped fresh herbs.
To toast pine nuts, place in a small dry skillet and cook over medium-low heat, stirring, until fragrant, 2 to 4 minutes.
Nutrition Facts
Serving SizieAbout 2 Cups
Per Serving:
361 calories; protein 28g 56% DV; carbohydrates 53.3g 17% DV; dietary fiber 10.2g 41% DV; sugars 13.6g; fat 5.6g 9% DV; saturated fat 1g 5% DV; cholesterol 109mg 36% DV; vitamin a iu 3525.6IU 71% DV; vitamin c 74.7mg 125% DV; folate 255.3mcg 64% DV; calcium 292.1mg 29% DV; iron 3.8mg 21% DV; magnesium 127.6mg 46% DV; potassium 826.8mg 23% DV; sodium 948.7mg 38% DV; thiamin 0.6mg 57% DV.
Exchanges
2 1/2 Starch, 1 Vegetable, 1/2 Low-Fat Milk, 3 Lean Meat
3. Creamy Mashed Cauliflower
This creamy cauliflower mash makes a perfect low-carb stand-in for mashed potatoes. Here we take simple mashed cauliflower and mix in garlic, buttermilk and a touch of butter to create a flavorful side dish that has about one-quarter of the calories of typical mashed potatoes. If you like, vary it by adding shredded low-fat cheese or chopped fresh herbs.
Per Serving:
361 calories; protein 28g 56% DV; carbohydrates 53.3g 17% DV; dietary fiber 10.2g 41% DV; sugars 13.6g; fat 5.6g 9% DV; saturated fat 1g 5% DV; cholesterol 109mg 36% DV; vitamin a iu 3525.6IU 71% DV; vitamin c 74.7mg 125% DV; folate 255.3mcg 64% DV; calcium 292.1mg 29% DV; iron 3.8mg 21% DV; magnesium 127.6mg 46% DV; potassium 826.8mg 23% DV; sodium 948.7mg 38% DV; thiamin 0.6mg 57% DV.
Exchanges
2 1/2 Starch, 1 Vegetable, 1/2 Low-Fat Milk, 3 Lean Meat
3. Creamy Mashed Cauliflower
This creamy cauliflower mash makes a perfect low-carb stand-in for mashed potatoes. Here we take simple mashed cauliflower and mix in garlic, buttermilk and a touch of butter to create a flavorful side dish that has about one-quarter of the calories of typical mashed potatoes. If you like, vary it by adding shredded low-fat cheese or chopped fresh herbs.
Ingredients
-8 cups bite-size cauliflower florets (about 1 head)
- 4 cloves garlic, crushed and peeled
- ⅓ cup non-fat buttermilk (see Tip)
- 4 teaspoons extra-virgin olive oil, divided
- 1 teaspoon butter
- ½ teaspoon salt
- 1 Freshly ground pepper to taste
- 1 snipped fresh chives for garnish
Directions
Step 1
Place cauliflower florests and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)
Step 2
Place the cooked cauliflower and garlic in a food processer. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy. Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.
Nutrition Facts
Serving Size:3/4 Cup
Per Serving:
107 calories; protein 4.5g 9% DV; carbohydrates 10.1g 3% DV; dietary fiber 4.3g 17% DV; sugars 4.8g; fat 6.5g 10% DV; saturated fat 1.4g 7% DV; cholesterol 2.9mg 1% DV; vitamin a iu 53.5IU 1% DV; vitamin c 86.9mg 145% DV; folate 85.5mcg 21% DV; calcium 41.2mg 4% DV; iron 0.7mg 4% DV; magnesium 18.4mg 7% DV; potassium 294mg 8% DV; sodium 338.8mg 14% DV; thiamin 0.1mg 9% DV.
Exchanges
2 Vegetable, 1 1/2 Fat
4. Balsamic & Parmesan Rosted Cauliflower
Rosating isn't usually the first cooking method you think of for cauliflower but the results are quite delicious. The florets are cut into thick slices and tossed with extra-virgin olive oil and herbs. Wherever the flat surfaces come into contact with the hot roasting pan, a deep browning occurs that results in a sweet, nutty flavour.
- 4 cloves garlic, crushed and peeled
- ⅓ cup non-fat buttermilk (see Tip)
- 4 teaspoons extra-virgin olive oil, divided
- 1 teaspoon butter
- ½ teaspoon salt
- 1 Freshly ground pepper to taste
- 1 snipped fresh chives for garnish
Directions
Step 1
Place cauliflower florests and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)
Step 2
Place the cooked cauliflower and garlic in a food processer. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy. Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.
Nutrition Facts
Serving Size:3/4 Cup
Per Serving:
107 calories; protein 4.5g 9% DV; carbohydrates 10.1g 3% DV; dietary fiber 4.3g 17% DV; sugars 4.8g; fat 6.5g 10% DV; saturated fat 1.4g 7% DV; cholesterol 2.9mg 1% DV; vitamin a iu 53.5IU 1% DV; vitamin c 86.9mg 145% DV; folate 85.5mcg 21% DV; calcium 41.2mg 4% DV; iron 0.7mg 4% DV; magnesium 18.4mg 7% DV; potassium 294mg 8% DV; sodium 338.8mg 14% DV; thiamin 0.1mg 9% DV.
Exchanges
2 Vegetable, 1 1/2 Fat
4. Balsamic & Parmesan Rosted Cauliflower
Rosating isn't usually the first cooking method you think of for cauliflower but the results are quite delicious. The florets are cut into thick slices and tossed with extra-virgin olive oil and herbs. Wherever the flat surfaces come into contact with the hot roasting pan, a deep browning occurs that results in a sweet, nutty flavour.
Place cauliflower florests and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)
Step 2
Place the cooked cauliflower and garlic in a food processer. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy. Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.
Nutrition Facts
Serving Size:3/4 Cup
Per Serving:
107 calories; protein 4.5g 9% DV; carbohydrates 10.1g 3% DV; dietary fiber 4.3g 17% DV; sugars 4.8g; fat 6.5g 10% DV; saturated fat 1.4g 7% DV; cholesterol 2.9mg 1% DV; vitamin a iu 53.5IU 1% DV; vitamin c 86.9mg 145% DV; folate 85.5mcg 21% DV; calcium 41.2mg 4% DV; iron 0.7mg 4% DV; magnesium 18.4mg 7% DV; potassium 294mg 8% DV; sodium 338.8mg 14% DV; thiamin 0.1mg 9% DV.
Exchanges
2 Vegetable, 1 1/2 Fat
4. Balsamic & Parmesan Rosted Cauliflower
Rosating isn't usually the first cooking method you think of for cauliflower but the results are quite delicious. The florets are cut into thick slices and tossed with extra-virgin olive oil and herbs. Wherever the flat surfaces come into contact with the hot roasting pan, a deep browning occurs that results in a sweet, nutty flavour.
Per Serving:
107 calories; protein 4.5g 9% DV; carbohydrates 10.1g 3% DV; dietary fiber 4.3g 17% DV; sugars 4.8g; fat 6.5g 10% DV; saturated fat 1.4g 7% DV; cholesterol 2.9mg 1% DV; vitamin a iu 53.5IU 1% DV; vitamin c 86.9mg 145% DV; folate 85.5mcg 21% DV; calcium 41.2mg 4% DV; iron 0.7mg 4% DV; magnesium 18.4mg 7% DV; potassium 294mg 8% DV; sodium 338.8mg 14% DV; thiamin 0.1mg 9% DV.
Exchanges
2 Vegetable, 1 1/2 Fat
4. Balsamic & Parmesan Rosted Cauliflower
Rosating isn't usually the first cooking method you think of for cauliflower but the results are quite delicious. The florets are cut into thick slices and tossed with extra-virgin olive oil and herbs. Wherever the flat surfaces come into contact with the hot roasting pan, a deep browning occurs that results in a sweet, nutty flavour.
Ingredients
- 8 cups 1-inch-thick slices cauliflower florets, (about 1 large head; see Tip)
- 2 tablespoons extra-virgin olive oil
- 1 teaspoon dried marjoram
- ¼ teaspoon salt
- 1 freshly ground balsamic vinegar
- ½ cup finely shredded Parmesan cheese
Directions
Step 1
Preheat oven to 450 degrees F.
Step 2
Toss cauliflower, oil, marjoram, salt and pepper in a large bowl. Spread on a large rimmed baking sheet and roast until starting to soften and beown the bottom, 15 to 20 minutes. Toss the cauliflower with vinegar and sprinkle with cheese. Return to the oven and roast until the cheese is melted and any moisture has evaporated, 5 to 10 minutes more.
Tips
Tip:
To prepare florets from whole head of cauliflower, remove outer leaves. Slice off the thick stem. With the head upside down and holdiing a knife at a 45° angle, slice into the smalller stems with a circular motion - removing a "plug" from the centre of the head. Break or cut florets into the desired size.
Cut down dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line then with a layer of foil before each use.
Nutrition Facts
Serving Size:About 1 Cup
Per Serving:
152 calories; protein 6.8g 14% DV; carbohydrates 10.2g 3% DV; dietary fiber 3.2g 13% DV; sugars 5.1g; fat 10.2g 16% DV; saturated fat 2.9g 15% DV; cholesterol 7.2mg 2% DV; vitamin a iu 99IU 2% DV; vitamin c 75.2mg 125% DV; folate 90.1mcg 23% DV; calcium 163mg 16% DV; iron 0.9mg 5% DV; magnesium 29.1mg 10% DV; potassium 519.2mg 15% DV; sodium 361.9mg 15% DV; thiamin 0.1mg 8% DV.
Exchange:
1 Vegetable, 1/2 Lean Meat, 1 1/2 Fat
- 2 tablespoons extra-virgin olive oil
- 1 teaspoon dried marjoram
- ¼ teaspoon salt
- 1 freshly ground balsamic vinegar
- ½ cup finely shredded Parmesan cheese
Directions
Step 1
Preheat oven to 450 degrees F.
Step 2
Toss cauliflower, oil, marjoram, salt and pepper in a large bowl. Spread on a large rimmed baking sheet and roast until starting to soften and beown the bottom, 15 to 20 minutes. Toss the cauliflower with vinegar and sprinkle with cheese. Return to the oven and roast until the cheese is melted and any moisture has evaporated, 5 to 10 minutes more.
Tips
Tip:
To prepare florets from whole head of cauliflower, remove outer leaves. Slice off the thick stem. With the head upside down and holdiing a knife at a 45° angle, slice into the smalller stems with a circular motion - removing a "plug" from the centre of the head. Break or cut florets into the desired size.
Cut down dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line then with a layer of foil before each use.
Nutrition Facts
Serving Size:About 1 Cup
Per Serving:
152 calories; protein 6.8g 14% DV; carbohydrates 10.2g 3% DV; dietary fiber 3.2g 13% DV; sugars 5.1g; fat 10.2g 16% DV; saturated fat 2.9g 15% DV; cholesterol 7.2mg 2% DV; vitamin a iu 99IU 2% DV; vitamin c 75.2mg 125% DV; folate 90.1mcg 23% DV; calcium 163mg 16% DV; iron 0.9mg 5% DV; magnesium 29.1mg 10% DV; potassium 519.2mg 15% DV; sodium 361.9mg 15% DV; thiamin 0.1mg 8% DV.
Exchange:
1 Vegetable, 1/2 Lean Meat, 1 1/2 Fat
Preheat oven to 450 degrees F.
Step 2
Toss cauliflower, oil, marjoram, salt and pepper in a large bowl. Spread on a large rimmed baking sheet and roast until starting to soften and beown the bottom, 15 to 20 minutes. Toss the cauliflower with vinegar and sprinkle with cheese. Return to the oven and roast until the cheese is melted and any moisture has evaporated, 5 to 10 minutes more.
Tips
Tip:
To prepare florets from whole head of cauliflower, remove outer leaves. Slice off the thick stem. With the head upside down and holdiing a knife at a 45° angle, slice into the smalller stems with a circular motion - removing a "plug" from the centre of the head. Break or cut florets into the desired size.
Cut down dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line then with a layer of foil before each use.
Nutrition Facts
Serving Size:About 1 Cup
Per Serving:
152 calories; protein 6.8g 14% DV; carbohydrates 10.2g 3% DV; dietary fiber 3.2g 13% DV; sugars 5.1g; fat 10.2g 16% DV; saturated fat 2.9g 15% DV; cholesterol 7.2mg 2% DV; vitamin a iu 99IU 2% DV; vitamin c 75.2mg 125% DV; folate 90.1mcg 23% DV; calcium 163mg 16% DV; iron 0.9mg 5% DV; magnesium 29.1mg 10% DV; potassium 519.2mg 15% DV; sodium 361.9mg 15% DV; thiamin 0.1mg 8% DV.
Exchange:
1 Vegetable, 1/2 Lean Meat, 1 1/2 Fat
Tip:
To prepare florets from whole head of cauliflower, remove outer leaves. Slice off the thick stem. With the head upside down and holdiing a knife at a 45° angle, slice into the smalller stems with a circular motion - removing a "plug" from the centre of the head. Break or cut florets into the desired size.
Cut down dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line then with a layer of foil before each use.
Nutrition Facts
Serving Size:About 1 Cup
Per Serving:
152 calories; protein 6.8g 14% DV; carbohydrates 10.2g 3% DV; dietary fiber 3.2g 13% DV; sugars 5.1g; fat 10.2g 16% DV; saturated fat 2.9g 15% DV; cholesterol 7.2mg 2% DV; vitamin a iu 99IU 2% DV; vitamin c 75.2mg 125% DV; folate 90.1mcg 23% DV; calcium 163mg 16% DV; iron 0.9mg 5% DV; magnesium 29.1mg 10% DV; potassium 519.2mg 15% DV; sodium 361.9mg 15% DV; thiamin 0.1mg 8% DV.
Exchange:
1 Vegetable, 1/2 Lean Meat, 1 1/2 Fat
Cut down dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line then with a layer of foil before each use.
Nutrition Facts
Serving Size:About 1 Cup
Per Serving:
152 calories; protein 6.8g 14% DV; carbohydrates 10.2g 3% DV; dietary fiber 3.2g 13% DV; sugars 5.1g; fat 10.2g 16% DV; saturated fat 2.9g 15% DV; cholesterol 7.2mg 2% DV; vitamin a iu 99IU 2% DV; vitamin c 75.2mg 125% DV; folate 90.1mcg 23% DV; calcium 163mg 16% DV; iron 0.9mg 5% DV; magnesium 29.1mg 10% DV; potassium 519.2mg 15% DV; sodium 361.9mg 15% DV; thiamin 0.1mg 8% DV.
Exchange:
1 Vegetable, 1/2 Lean Meat, 1 1/2 Fat
Per Serving:
152 calories; protein 6.8g 14% DV; carbohydrates 10.2g 3% DV; dietary fiber 3.2g 13% DV; sugars 5.1g; fat 10.2g 16% DV; saturated fat 2.9g 15% DV; cholesterol 7.2mg 2% DV; vitamin a iu 99IU 2% DV; vitamin c 75.2mg 125% DV; folate 90.1mcg 23% DV; calcium 163mg 16% DV; iron 0.9mg 5% DV; magnesium 29.1mg 10% DV; potassium 519.2mg 15% DV; sodium 361.9mg 15% DV; thiamin 0.1mg 8% DV.
Exchange:
1 Vegetable, 1/2 Lean Meat, 1 1/2 Fat
1 Vegetable, 1/2 Lean Meat, 1 1/2 Fat
