by Lisa Drayer
8 ounces thinly sliced deli honey ham
1½ cups baby spinach
Heat a medium nonstick skillet sprayed with nonstick cooking spray over medium heat. Add the zucchini slices and cook until lightly browned and wilted, about 5 minutes. Transfer to a paper towel–lined plate to cool. Lay out 4 slices of bread and top with equal amounts of ricotta cheese, sliced onion, honey ham, baby spinach, and zucchini slices. Top each sandwich with another slice of bread. Spray the same skillet with nonstick cooking spray, set over medium heat, and cook each sandwich, pressing lightly, until the bread is toasted and golden brown, 3 minutes.
Yield: 4 servings (1 panini each)
Per serving: 312 calories; 25 g protein; 37 g carbohydrates; 6 g fiber; 5 g sugars; 7.6 g fat; 3 g saturated fat; 0 trans fat; 27 mg cholesterol; 870 mg sodium; 219 mg calcium; 0.1 g omega-3 fats; 1,232 IU vitamin A; 9.4 mg vitamin C; 1 mg vitamin E; 2.5 mg iron; 2.4 mg zinc
HUMMUS AND GRILLED VEGETABLE WRAP
1 red bell pepper, quartered
1 yellow bell pepper, quartered
1 large sweet onion, cut into ½-inch-thick rings
1 small zucchini, cut into ¼-inch-thick slices
1 small eggplant, sliced into ½-inch-thick rounds
1 tablespoon extra virgin olive oil
¼ teaspoon kosher salt
½ teaspoon hot red pepper flakes
4 8-inch tortilla wraps
1 recipe White Bean "Hummus" (see Index)
2 cups baby spinach
Heat a large nonstick grill pan over medium-high heat. Toss the bell peppers, onion, zucchini, and eggplant in a large bowl with the olive oil, salt, and hot red pepper flakes. Place on the grill, in batches if necessary, and cook until well marked and softened, 5 to 10 minutes. Transfer the vegetables to a large plate as they are done. Slice the bell pepper quarters into strips and assemble the wraps: spread an equal amount of hummus on each tortilla and top with baby spinach and grilled vegetables. Roll each wrap tightly and cut in half at an angle.
Yield: 4 servings (1 wrap each)
Per serving: 422 calories; 15 g protein; 67 g carbohydrates; 13 g fiber; 14 g sugars; 10 g fat; 0.8 g saturated fat; 0 trans fat; 0 cholesterol; 714 mg sodium; 121 mg calcium; 0.2 g omega-3 fats; 2,384 IU vitamin A; 112 mg vitamin C; 2 mg vitamin E; 4 mg iron; 1.2 mg zinc
LEMON-GRILLED CHICKEN OVER MIXED GREEN SALAD WITH YOGURT DILL DRESSING
Dressing
¼ cup low-fat plain yogurt
1 tablespoon apple cider vinegar
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
2 tablespoons chopped fresh dill
Grilled Chicken
Nonstick cooking spray
12 ounces boneless, skinless chicken tenderloins
1 lemon
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
Salad
4 cups baby spinach
1 cup sliced seedless cucumber
1 6-ounce jar marinated artichoke hearts, drained
1 medium tomato, chopped (½ cup)
To prepare the dressing, stir all the ingredients together in a small bowl. Set aside.
Preheat a grill for cooking over direct heat or a grill pan over medium-high heat and spray with nonstick cooking spray. Place the chicken in a medium bowl and squeeze the lemon all over the chicken. Season with ¼ teaspoon each salt and pepper. Grill until just cooked through, about 4 minutes on each side. Set aside to cool.
In a large bowl, mix the baby spinach, cucumber, artichokes, and tomato and toss well with half of the prepared dressing. Divide among four plates; top with equal amounts of chicken and the remaining dressing and serve.
Yield: 4 servings (1¼ cups dressed salad and 3 ounces chicken each)
Per serving: 143 calories; 19 g protein; 8 g carbohydrates; 2.3 g fiber; 2.9 g sugars; 4.5 g fat; 0.8 g saturated fat; 0 trans fat; 48 mg cholesterol; 396 mg sodium; 72 mg calcium; 0.1 g omega-3 fats; 2,725 IU vitamin A; 18 mg vitamin C; 1 mg vitamin E; 1.5 mg iron; 1 mg zinc
LIME- AND CILANTRO-MARINATED CHICKEN
1½ pounds boneless, skinless chicken breast
2 cloves garlic, smashed
1 teaspoon whole cumin
½ sweet onion, sliced
5 sprigs fresh cilantro
½ lime
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
In a resealable plastic bag, combine the chicken, garlic, cumin, onion, and cilantro. Squeeze the lime directly into the bag and add the squeezed lime. Seal, shake the bag well, and marinate in the refrigerator for 1–2 hours. Preheat the oven to 425°F. Remove the chicken from the marinade and place on an aluminum foil–lined baking sheet. Season with salt and pepper and roast until just cooked through, 12–15 minutes. Let rest for 5 minutes, slice, and serve.
Yield: 4 servings (6 ounces each)
Per serving: 202 calories; 35 g protein; 4.5 g carbohydrates; 0.5 g fiber; 2 g sugars; 4 g fat; 1 g saturated fat; 0 trans fat; 94 mg cholesterol; 207 mg sodium; 34 mg calcium; 0.1 g omega-3 fats; 67 IU vitamin A; 5 mg vitamin C; 0.4 mg vitamin E; 2 mg iron; 1.2 mg zinc
LOBSTER SALAD SANDWICH WITH A CREAMY YOGURT DRESSING
Dressing
cup low-fat plain yogurt
2 teaspoons fresh lemon juice
¼ teaspoon cayenne pepper, or to taste
1 tablespoon chopped fresh parsley
1 tablespoon chopped fresh chives
Lobster Salad Sandwich
1 pound cooked lobster meat, roughly chopped
½ cup sliced celery
½ cup finely diced sweet onion
¼ cup finely diced red bell pepper
¼ teaspoon kosher salt
4 whole wheat top-split hot dog buns, lightly toasted
2 cups mesclun
In a medium bowl, combine the yogurt, lemon juice, cayenne, parsley, and chives. Stir in the lobster meat, celery, onion, bell pepper, and salt. Top each of the hot dog buns with greens and divide the lobster salad equally among them.
Yield: 4 servings (1 sandwich each)
Per serving: 255 calories; 29 g protein; 28 g carbohydrates; 4 g fiber; 7 g sugars; 3 g fat; 0.7 g saturated fat; 0 trans fat; 83 mg cholesterol; 789 mg sodium; 175 mg calcium; 0.2 g omega-3 fats; 882 IU vitamin A; 18 mg vitamin C; 2 mg vitamin E; 2 mg iron; 4.5 mg zinc
MANGO, RED ONION, AVOCADO, SPINACH, AND CRAB WRAP
8 ounces cooked lump crabmeat, picked over carefully for shells
½ cup diced mango
¼ cup finely chopped red onion
½ medium avocado, diced
1 tablespoon chopped fresh parsley
2 tablespoons white wine vinegar
2 tablespoons fresh lemon juice
½ teaspoon extra virgin olive oil
½ teaspoon kosher salt
teaspoon freshly ground black pepper
2 cups baby spinach
4 8-inch whole wheat wraps
In a medium bowl, combine the crab, mango, red onion, avocado, and parsley. In a small bowl, whisk together the vinegar, lemon juice, olive oil, salt, and pepper. Pour over the crab mixture and toss well. Place the spinach and crab mixture down the center of each wrap, fold up the bottom third of the wrap over the mixture, and then fold in each side.
Yield: 4 servings (1 wrap with ½ cup baby spinach and a generous ½ cup crab mixture each)
Per serving: 274 calories; 18 g protein; 30 g carbohydrates; 5 g fiber; 5 g sugars; 7.7 g fat; 0.5 g saturated fat; 0 trans fat; 64 mg cholesterol; 656 mg sodium; 85 mg calcium; 0.04 g omega-3 fats; 699 IU vitamin A; 16 mg vitamin C; 1 mg vitamin E; 2.2 mg iron; 0.2 mg zinc
ROAST BEEF, ARUGULA, AND TOMATO WRAP
4 8-inch whole wheat wraps
¼ cup horseradish mustard
2 cups baby arugula
1 medium tomato, cut into
8 slices
cup thinly sliced sweet onion
8 ounces thinly sliced roast beef
Yield: 4 servings (1 wrap each)
Per serving: 276 calories; 22 g protein; 26 g carbohydrates; 3.5 g fiber; 3 g sugars; 8.5 g fat; 1.4 g saturated fat; 0 trans fat; 32 mg cholesterol; 362 mg sodium; 42 mg calcium; 0.03 g omega-3 fats; 495 IU vitamin A; 8 mg vitamin C; 0.3 mg vitamin E; 3 mg iron; 3 mg zinc
ROASTED CORN, BLACK BEAN, AND TOMATO SALAD
2 ears corn
½ large sweet onion, sliced (about 1 cup)
2 teaspoons extra virgin olive oil
1 teaspoon kosher salt
¼ teaspoon freshly ground black pepper
1 10.5-ounce can black beans, drained and rinsed
1 large tomato (12 ounces), diced
1 lime, juiced (3 tablespoons)
2 teaspoons adobo sauce from canned chipotle in adobo
2 tablespoons chopped fresh cilantro
Preheat the oven to 425°F. Cut the kernels off the ears of corn and toss with the onion, oil, ½ teaspoon of the salt, and the pepper. Roast in the oven until tender and lightly browned, about 15 minutes. Meanwhile, in a large bowl combine the beans, tomato, 2 tablespoons of the lime juice, the adobo sauce, and the remaining ½ teaspoon salt. When the corn is roasted, sprinkle with the remaining 1 tablespoon lime juice as soon as it comes out of the oven and add to the bean and tomato mixture. Stir in the cilantro.
Yield: 4 servings (1¼ cups each)
Per serving: 157 calories; 7 g protein; 28 g carbohydrates; 8 g fiber; 6 g sugars; 3.4 g fat; 0.5 g saturated fat; 0 trans fat; 0 cholesterol; 665 mg sodium; 47 mg calcium; 0.1 g omega-3 fats; 874 IU vitamin A; 21 mg vitamin C; 1 mg vitamin E; 2 mg iron; 1 mg zinc
ROASTED VEGETABLE PITA PIZZA WITH HERBED GOAT CHEESE MEDALLIONS
4 ounces herbed goat cheese
4 portobello mushroom caps, cleaned
1 small red onion, cut into ½-inch-thick rings
2 medium tomatoes, sliced ½ inch thick
1 tablespoon extra virgin olive oil
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
4 whole wheat pitas
Preheat the oven to 400°F. Place the goat cheese in the freezer while you prepare the vegetables, about 20 minutes, for easier slicing. Place the mushroom caps, onion rings, and sliced tomatoes on a baking sheet in a single layer. Drizzle with the oil and season with the salt and pepper. Roast until tender, about 15 minutes. Remove from the oven, but leave the oven on. Remove the goat cheese from the freezer and cut into thin slices. Top each pita equally with the roasted vegetables and goat cheese slices and return to the oven until the cheese is warmed and softened, 3 minutes.
Yield: 4 servings (1 pizza each)
Per serving: 325 calories; 14 g protein; 44 g carbohydrates; 7.2 g fiber; 5 g sugars; 11 g fat; 5 g saturated fat; 0 trans fat; 13 mg cholesterol; 575 mg sodium; 68 mg calcium; 0.1 g omega-3 fats; 914 IU vitamin A; 12 mg vitamin C; 1.3 mg vitamin E; 3.2 mg iron; 2 mg zinc
SALMON CAESAR SALAD WITH TOMATOES AND CREAMY YOGURT DRESSING
Dressing
¼ cup low-fat plain yogurt
1 clove garlic, finely chopped
2 teaspoons fresh lemon juice
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
Salad
1 tablespoon extra virgin olive oil
4 6-ounce wild salmon fillets
8 cups baby spinach
1 cups grape tomatoes
¼ cup coarsely grated Parmesan cheese
In a small bowl, mix together the yogurt, garlic, lemon juice, salt, and pepper. Set aside. Heat the olive oil in a medium nonstick skillet over medium-high heat. Add the salmon fillets, skin side up, and cook until well browned and cooked about halfway through, 5 minutes. Flip and cook until opaque throughout, 8–10 minutes. Remove from the heat and let cool slightly. In a large bowl, combine the baby spinach, grape tomatoes, and half of the dressing. Toss well and divide among 4 plates. Top each with a piece of salmon, drizzle with the remaining dressing, and sprinkle with Parmesan cheese.
Yield: 4 servings (1 salmon filet and generous 1½ cups dressed salad each)
Per serving: 339 calories; 43 g protein; 5.5 g carbohydrates; 2 g fiber; 2.7 g sugars; 15 g fat; 3 g saturated fat; 0 trans fat; 113 mg cholesterol; 452 mg sodium; 160 mg calcium; 3.4 g omega-3 fats; 4,824 IU vitamin A; 21 mg vitamin C; 3.3 mg vitamin E; 3.1 mg iron; 2 mg zinc
SPICY CARROT AND SWEET POTATO SOUP
1 tablespoon extra virgin olive oil
2 cups chopped onion
2 tablespoons chopped garlic
2 tablespoons chopped fresh ginger
2 cinnamon sticks
2 teaspoons cumin seeds, crushed
2 teaspoons coriander seeds, crushed
¼ teaspoon hot red pepper flakes
1 pound carrots, peeled and chopped
2 pounds sweet potatoes, peeled and chopped
2 14.5-ounce cans fat-free chicken broth
3 cups water
3 tablespoons peanut butter
¼ teaspoon kosher salt
cup chopped fresh cilantro for garnish
In a medium saucepan, heat the olive oil over medium heat and add the onion, garlic, ginger, cinnamon, cumin, coriander, and hot red pepper. Sauté until tender, about 5 minutes, and add the carrots and sweet potatoes. Cook for 5 minutes and add the broth and water. Bring to a simmer and cook until the vegetables are tender, about 25 minutes. Remove from the heat, remove the cinnamon sticks, and, using a hand blender, blend until slightly chunky. Stir in the peanut butter and season with salt. Garnish each bowl with chopped cilantro.
Yield: 4 servings (2 cups each)
Per serving: 331 calories; 9 g protein; 54 g carbohydrates; 10 g fiber; 19.5 g sugars; 10.5 g fat; 1.9 g saturated fat; 0 trans fat; 0 cholesterol; 750 mg sodium; 130 mg calcium; 0.04 g omega-3 fats; 44,855 IU vitamin A; 37 mg vitamin C; 4 mg vitamin E; 3 mg iron; 1.2 mg zinc
SPRING PEA AND SPINACH SOUP WITH CRAB
1 tablespoon extra virgin olive oil
1 onion, chopped
2 cloves garlic, sliced
3 cups fresh or frozen peas
1 14.5-ounce can low-sodium chicken broth
1½ cups water
3 cups baby spinach
½ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
1 cup lump crabmeat, picked over carefully for shells and cartilage
2 teaspoons fresh lemon juice
1 tablespoon finely chopped fresh chives
Heat the oil in a medium saucepan over medium heat. Add the onion and garlic and sauté until the onion is tender and translucent, 5 minutes. Add the peas and sauté for another 2 minutes. Add the broth and water, bring to a simmer, and cook until the peas are tender, 8–10 minutes. Stir in the baby spinach and cook until wilted, 2 minutes. Remove from the heat, puree, and season with ¼ teaspoon of the salt and the pepper. In a small bowl, mix the crabmeat with the remaining ¼ teaspoon salt, the lemon juice, and the chives. Divide the soup among four bowls and top evenly with the crabmeat.
Yield: 4 servings (about 1½ cups soup and ¼ cup crab each)
Per serving: 188 calories; 15 g protein; 22 g carbohydrates; 7 g fiber; 8 g sugars; 5 g fat; 0.8 g saturated fat; 0 trans fat; 29 mg cholesterol; 373 mg sodium; 93 mg calcium; 0.2 g omega-3 fats; 2,505 IU vitamin A; 26 mg vitamin C; 1.5 mg vitamin E; 2.7 mg iron; 3 mg zinc
SWEET AND SPICY CRAB AND KIWI SALAD
8 ounces lump crabmeat, picked over carefully for shells
2 tablespoons fresh lime juice
¼ cup sweet chile sauce
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
1½ cups chopped, peeled kiwi
½ cup finely chopped celery
cup finely chopped red bell pepper
8 cups mesclun
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1 avocado, peeled, pitted, and sliced
cup toasted sliced almonds
Combine the crab and 1 tablespoon of the lime juice in a small bowl; set aside. In a large bowl, whisk together the remaining 1 tablespoon lime juice, the sweet chile sauce, salt, and pepper. Add the kiwi, celery, bell pepper, and greens. Toss well, divide among 4 plates, and top with the crab, sliced avocado, and almonds.
Yield: 4 servings (2½ cups dressed salad each)
Per serving: 278 calories; 16 g protein; 29 g carbohydrates; 8 g fiber; 13 g sugars; 12 g fat; 1.4 g saturated fat; 0 trans fat; 57 mg cholesterol; 540 mg sodium; 156 mg calcium; 0.4 g omega-3 fats; 1,601 IU vitamin A; 91 mg vitamin C; 5 mg vitamin E; 2 mg iron; 3.5 mg zinc
SWEET POTATO BISQUE WITH SHRIMP
2 tablespoons extra virgin olive oil
12 ounces peeled and deveined extra-large shrimp (19–23 count)
½ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
1 small onion, chopped
1 teaspoon minced garlic
1 pound sweet potatoes, peeled and cubed
1 14.5-ounce can low-sodium chicken broth
2 cups water
2 sprigs fresh thyme
1 cup low-fat plain yogurt
Heat 1 tablespoon of the olive oil in a medium saucepan over medium-high heat. Add the shrimp, season with ¼ teaspoon of the salt and the pepper and sauté until just cooked through, 3–5 minutes. Transfer from the pan to a small bowl and add the remaining 1 tablespoon oil to the pan. Add the onion and garlic and sauté until the onion is translucent and tender, about 3–5 minutes. Add the sweet potatoes and cook until bright orange and slightly softened, about 5 minutes. Add the chicken broth, water, and thyme and bring to a simmer. Cook until the potatoes are very tender, 25–30 minutes. Remove from the heat, discard the thyme sprigs, and puree the soup until smooth. Stir in the yogurt and season with the remaining ¼ teaspoon salt. Top each bowl with shrimp.
Yield: 4 servings (1¼ cups soup and 5 shrimp each)
Per serving: 281 calories; 24 g protein; 24 g carbohydrates; 3 g fiber; 10 g sugars; 10 g fat; 2 g saturated fat; 0 trans fat; 132 mg cholesterol; 462 mg sodium; 182 mg calcium; 0.5 g omega-3 fats; 14,104 IU vitamin A; 15 mg vitamin C; 3 mg vitamin E; 3 mg iron; 2 mg zinc
SWEET POTATO LEEK SOUP
1 tablespoon extra virgin olive oil
1 bunch leeks, trimmed and sliced (2½ cups)
1½ pounds sweet potatoes, peeled and cubed
1 teaspoon fresh thyme leaves, chopped