Sweet Potatoes With Roasted Fennel and Tarragon

Serves 2

Description
Sweet potatoes, also often sold as "yams," are a fantastic source of antioxidants, but traditional recipes that call for maple syrup and brown sugar can banish this favorite from your healthy menu. Instead, complement the natural flavor of the sweet potatoes with the delicacy of fennel and fresh tarragon.

Ingredients

  • 2 sweet potatoes, scrubbed and peeled
  • 1 fennel bulb
  • 1 tablespoon fresh tarragon, finely chopped
  • 1 tablespoon red wine vinegar
  • Canola oil
  • salt and pepper

Instructions
Preheat oven to 400 degrees. Chop fennel bulbs into small cubes and toss with canola oil, salt, and pepper. Roast fennel pieces on a rimmed cookie sheet for about 20 minutes or until fragrant and pieces start to show some color. Cut sweet potatoes in 2 or 3 pieces lengthwise, and then chop each spear into bite-sized pieces. Roast sweet potatoes for about 40-50 minutes or until fork-tender. Toss roasted sweet potatoes with roasted fennel, vinegar, and fresh tarragon.

 


Wild West Steak

Serves 2

Ingredients

  • 1 1/2 teaspoons vegetable oil, preferably canola oil, divided
  • 1/2 Spanish onion, cut in half lengthwise and thinly sliced
  • 1/2 red bell pepper, cored, seeded and cut into thin strips
  • 1 tablespoon coarse-grained mustard
  • Salt & freshly ground black pepper to taste
  • 2 4-ounce bison or beef tenderloin steaks, about 1-inch thick, trimmed of fat

Instructions
Prepare a charcoal fire or gas grill.

Heat 1 teaspoon of the oil in a large nonstick skillet over medium heat. Add onions and cook, stirring, for 5 minutes. Add red peppers and cook until the onions are golden, about 10 minutes more. (If the mixture becomes too dry, add 1 to 2 tablespoons of water.)

In a small bowl, whisk mustard with 1/4 cup water. Add to the onion mixture and cook until most of the liquid has evaporated, about 2 minutes. Season with salt and pepper; keep warm.

Brush steaks lightly with remaining oil and season to taste with salt and a generous grinding of black pepper. Grill steaks to desired doneness, about 3 minutes per side for medium-rare. Serve with the onion-pepper mixture.

Recipe reprinted with permission of EatingWell, The Magazine of Food & Health.


Nutritional Information

  • 170.75 calories
  • 7.56 total fat (1.76 g sat)
  • 60 mg cholesterol
  • 4.62 g carbohydrate
  • 22.68 g protein
  • 0.75 g fiber
  • 56.62 mg sodium


White Bean Soup with Greens

Serves 6

Description
This southern Italian soup features white beans. Choose from great Northern beans, cannellini beans, or any other white bean you happen to have on hand.

Ingredients
  • 1 1/2 pounds Swiss chard, escarale, or beet greens, trimmed
  • 6 cups chicken broth
  • 1 clove garlic, crushed
  • 1 cup cooked white beans
  • 1/2 teaspoon salt
  • 1/8 teaspoon ground white pepper
  • Grated Parmesan cheese, for garnish
  • Red-pepper flakes, for garnish
Instructions
Bring a large pot of water to a boil over medium-high heat. Add the greens and cook for 7 minutes, or until barely tender. Drain the greens, squeezing out as much water as possible. (This can be done several hours before cooking in the soup. It is not necessary to cut the greens, because they will break apart while they cook in the soup.)

Bring the broth to a simmer in a large pot over medium-high heat. Add the garlic and greens. If using canned white beans, place them in a strainer and rinse them under cold running water to remove excess sodium. Add the beans to the broth. Simmer gently, partially covered, for 10 minutes. Sprinkle with the salt and pepper to taste. (Do not add the salt before the soup has finished cooking, or it may become too salty.)

Ladle the soup into heated bowls. Pass the cheese and pepper flakes at the table.

Nutritional Information
  • 79 calories
  • 2 total fat (1 g sat)
  • 0 mg cholesterol
  • 12 g carbohydrate
  • 6 g protein
  • 4 g fiber
  • 1008 mg sodium


Antipasto of Seared Tuna & Roasted Peppers

Serves 2

Ingredients
  • 3 ounces tuna steak (about 1-inch thick)
  • Coarsely ground black pepper to taste
  • 1/2 cup roasted red peppers
  • 1/2 teaspoon olive oil, preferably extra-virgin
  • 1/2 teaspoon fresh lemon juice
  • 1/2 ounce Parmigiano-Reggiano cheese, at room temperature
  • 1 1/2 teaspoons drained capers
  • Allowed vegetables
  • Caper berries, lemon wedges, and lettuce for garnish
Instructions
Sprinkle both sides of tuna steak with pepper. Lightly oil a large nonstick skillet or coat it with nonstick cooking spray. Heat the skillet over high heat until a drop of water sizzles; add the tuna and cook until the underside is lightly browned, 4 to 5 minutes, then turn and cook just until opaque in the center, 4 to 5 minutes longer. Remove from the skillet and cool to room temperature. (Tuna can be cooked up to 8 hours ahead. Cool to room temperature, wrap, and refrigerate.)

Shortly before serving, cut the tuna on the bias into 1/4-inch slices. Cut the red peppers into 1/4-inch slices. Arrange tuna and peppers on a serving plate. Sprinkle with pepper, then drizzle with the olive oil and lemon juice. With a vegetable peeler, shave the cheese into thin slices. Scatter the cheese and capers over the tuna and peppers. Serve with allowed vegetables. Garnish with caper berries, lemon wedges, and lettuce, if desired.
Recipe reprinted with permission of EatingWell, The Magazine of Food & Health.
Nutritional Information
  • 170.48 calories
  • 4.1 total fat (1.77 g sat)
  • 26.22 mg cholesterol
  • 16.22 g carbohydrate
  • 17.06 g protein
  • 3.69 g fiber
  • 400.09 mg sodium


Black Cherry Baked Apples

During the fall season, nothing beats a baked apple dish. Fortunately, there are plenty of ways to enjoy apples without smothering them in butter and sugar. Try this easy Phase 2 recipe.

Serves 2

Ingredients
  • 2 baking apples
  • 1/4 teaspoon cinnamon
  • 2 tablespoons dried cherries, raisins, or apricots
  • 2 tablespoons walnuts, chopped
  • 1/2 cup diet black cherry soda

Instructions
Preheat the oven to 375°F.

Using an apple corer or sharp knife, remove the apple cores from the stem ends without cutting the apples all the way through the outer end. Place the apples cored side up in a 9" X 9" baking dish.

Sprinkle the apples inside and outside with the cinnamon. Spoon the cherries or raisins and the walnuts into the apples. Drizzle a little soda into each apple. Pour the remaining soda into the baking dish.

Bake for 20 minutes, or until the apples are tender.

 


Cheese Latkes

Makes approx. 12 pancakes

Ingredients
  • 3 eggs, beaten
  • 1/4 cup water
  • 1 tablespoon sugar substitute
  • 1 1/2 cups low-fat cottage cheese
  • 1/2 cup all-purpose (plain) flour, sifted
  • 3 tablespoons skim milk
  • salt
  • ground black pepper
  • canola oil for frying
  • sugar-free apricot jam

Instructions
Mix all the ingredients together. Heat the oil. Put spoonfuls of the mixture into the pan and fry on both sides until golden. Serve with the sugar-free apricot jam

 


Asian Chicken and Mushroom Soup

Serves 6, Prep time: 25 minutes, Cook time: 10 minutes

If you use canned chicken broth and chicken from the deli, this soup can be ready in minutes. Fish sauce caqn be found in Asian markets, while sesame oil, chili oil and rice vinegar are also available in most supermarkets.

Ingredients

  • 4 (14 1/2 Ounce) cans reduced-sodium chicken broth or 8 cups chicken stock
  • 12 Ounces fresh shitake mushrooms (about 20 large)
  • 2 tablespoons minced pealed fresh ginger
  • 4 tablespoons Asian fish sauce (nam pla)
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1/2 teaspoon Asian chili oil
  • 1 (10 oz) skinless chicken breast, boned, poached, and shredded
  • 3 cups sliced bok choy (or baby spinach)
  • 4 teaspoons rice vinegar
  • Salt
  • Freshly ground pepper
  • 2 green onions (for garnish)

Instructions

1. Bring broth, mushrooms, and ginger to a boil in a large pot. Reduce heat and simmer 3 minutes.
2. Add fish sauce, soy sauce, sesame oil, and chili oil; simmer 2 minutes. Add chicken and bok choy; simmer until bok choy is tender, about 2 minutes. Stir in rice vinegar. Season with salt and pepper.
3. Ladle soup into bowls. Sprinkle with green onions and serve.

Nutritional Information

  • Net Carbs: 5.5 grams
  • total carbs 10 grams
  • fiber 4.5 grams
  • Protein 32.5 grams
  • Fat 6.5 grams
  • Calories 238

Black Bean Dip

Makes about 1 1/2 cups

Ingredients

  • 1 (16-ounce) can black beans, drained and rinsed
  • 1/2 cup prepared salsa, hot or mild
  • 2 tablespoons fresh lime juice
  • 2 tablespoons chopped fresh cilantro
  • 1/4 teaspoon ground cumin
  • Salt & freshly ground black pepper to taste

Instructions
In a food processor, combine black beans, salsa, lime juice, cilantro, and cumin. Process until smooth. Season with salt and pepper. Serve with fresh-cut celery, cucumbers, and zucchini sticks.