Sample Recipes

Here is a sample of a few of the recipes you will find in the recipe book

Mediterranean Roasted Fish
4 servings
2 tsp. olive oil
1 large onion, thinly sliced
3 Tbsp. dry white or red wine
2 cloves garlic, finely chopped
1 14-oz. can whole tomatoes, drained and coarsely chopped
8 imported black olives, such as Kalamata, pitted and coarsely chopped
1/4 tsp. dried oregano
1/4 tsp. grated orange zest
salt & freshly ground black pepper to taste
1 lb. thick-cut, firm-fleshed fish fillets, such as cod, halibut,
mahi-mahi or monkfish, trimmed of any membrane, cut into 4 portions

Preheat oven to 450 degrees. In a large nonstick skillet, heat oil over medium-high heat. Add
onions and sauté until lightly browned, about 5 minutes. Add wine and garlic; simmer for 30
seconds. Stir in tomatoes, olives, oregano and orange zest. Season with salt and pepper.
Arrange fish in a single layer in a shallow baking dish and season with salt and pepper. Spoon
the tomato mixture over the fish. Bake for about 15 minutes, or until the fish fillets are opaque in
the center.
Nutritional Information:
166 calories
9 g fat mono
47 mg cholesterol
21 g protein
116 mg sodium

Grilled Red Onions
4 servings
4 red onions
4 tsp. olive oil
salt & freshly ground black pepper to taste

Prepare a grill. Peel onions and cut lengthwise into quarters, taking care to cut through the root to
keep the quarters intact. In a small bowl, toss the onion quarters with oil to coat. Grill, cut-side
down, until well browned, about 5 minutes. Turn over and grill until browned and softened,
about 5 minutes more. Transfer to a serving plate and season with salt and pepper.
Nutritional Information:
70 calories
5 g fat mono
0 mg cholesterol
7 g carbohydrate
1 g protein
2 mg sodium

Gingered Chicken Breast
Serves 4
1 tablespoon fresh lemon juice
1 1⁄2 teaspoons grated fresh ginger
1⁄2 teaspoon freshly ground black pepper
2 cloves garlic
4 boneless, skinless chicken breast halves

Combine the lemon juice, ginger, pepper, and garlic in a small bowl.
Place the chicken breasts in a deep bowl. Pour the ginger mixture over the breasts, turning once
to coat both sides. Cover, and refrigerate for 30 minutes to 2 hours.
Spray a large nonstick skillet with cooking spray. Heat the skillet on medium-high until hot. Add
the chicken. Cook, turning once, until tender, about 8 minutes.
Nutritional Information:

129 calories
1 total fat (0 g sat)
65 mg cholesterol
1 g carbohydrate
26 g protein
0 g fiber
75 mg sodium

Broiled Lamb Chops with Mint Pesto
Serves 4
1 bunch fresh mint leaves, finely chopped
2 tablespoons chopped pine nuts
¼ cup extra virgin olive oil
4 garlic cloves minced fine
4 loin lamb chops 1 ½ inches thick
Preheat the broiler or grill. Brush 1 side of each lamb chop with a small amount of the pesto, grill
under the hot broiler for 4 to 5 minutes. Turn, brush with additional pesto and grill for a further 4
to 5 minutes for medium/rare chops.

Roast Beef Wrap
1¼ c reduced-fat cream cheese
4 flour tortillas (9″-10″)
½ red onion, sliced
4 spinach leaves
8 oz roast beef, sliced
For each wrap, spread a small amount of the cream cheese over the surface of a tortilla. Layer the
onion, spinach, and roast beef on top. Roll, and fold.
Makes 4 servings
Per Serving: 300 cal, 13 g pro, 42 g carb, 9 g fat, 3 g sat. fat, 21 mg chol, 3 g fiber, 659 mg

Mediterranean Stuffed Chicken ~ PHASE 2
Makes 4 servings.
4 skinless, boneless chicken breast halves – pounded thin
4 ounces low-fat cream cheese, softened (or cc sub for phase 1)
1/3 cup low-fat feta cheese
1 teaspoon garlic powder
2 teaspoons dried dill weed
2 tablespoons melted Smart Balance spread
salt and pepper to taste
1 Preheat

2 TO MAKE FILLING: In a large bowl beat the cream cheese
until smooth. Add the feta cheese, dill weed and garlic
powder. Beat until smooth and creamy.
3 Put a dollop of 1/4 of the filling on each breast, then
roll and tie the breasts with cooking string to seal. Brush
each breast with melted Smart Balance spread and sprinkle with
salt and pepper to taste. Bake uncovered in the preheated
oven for 20 minutes or until the juices run clear.

Chocolate Tofu Cheesecake ~ PHASE 2
Light Cooking Spray
8 oz firm tofu
1/4 cup part skim ricotta cheese
4 oz light cream cheese
1/4 cup sugar-free maple syrup
3 TB unsweetened cocoa powder
2 large egg whites
1 TB ground cinnamon
3 TB DaVinci’s sugar-free Irish Cream syrup

1 TB DaVinci’s sugar-free coffee-flavored syrup
1/2 cup nonfat sour cream or plain nonfat yogurt
1 teaspoon pure vanilla extract
1 TB honey
Preheat oven to 350F. Coat a 10 inch glass pie plate w/ 3 sprays of cooking spray.
In bowl of food processor, combine tofu, ricotta, cream cheese, maple syrup, cocoa powder, egg
whites, and cinnamon, and the syrups. Puree until smooth and our into prepared pie plate.
Place pie plate on center rack. On bottom rack, place a baking pan filed halfway with water.
Bake for 1 hour.
While baking cake: combine all topping ingredients in small bowl and whisk thoroughly. When
the cake has cooled for half an hour, remove it from oven, spread the topping on evenly, and
decorate, if desired. Return to oven for 10 minutes more, until topping sets. Refrigerate 2 hours
before serving.



One thought on “Sample Recipes

  1. Pingback: Low Carb Diets | top 10 most common mistakes people make on a low carb diet | low82bra

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