Entrees

Antipasto Potato Salad

ingredients

• 2 lb red potatoes unpeeled
• 9 oz artichoke hearts thawed
• 5 1/3 oz olives sliced
• 4 oz purple onions diced
• 2 tbsp fresh parsley chopped
• 1/3 c white wine vinegar
• 3/4 tsp dried oregano
• 1/2 tsp salt
• 1/2 tsp pepper
• 1/4 tsp mustard powder
• 2 tbsp olive oil
• 1 clove garlic minced

directions

Place potatoes in a Dutch oven; cover with water, and bring to a boil. Cover, reduce heat and simmer 20 minutes. Add artichoke hearts; cook an additional 4 minutes or until potatoes are tender. Drain; cool slightly. Cut potatoes into quarters, and place in a large bowl. Cut artichoke hearts in half crosswise. Add the artichokes, olives, onion and parsley to potato; set aside.

Combine vinegar and next 6 ingredients in a bowl, and stir well. Pour over potato mixture and toss gently. Serving size: 1 cup.

Asian Chicken Wings

• 2 lbs chicken wings
• 1/4 c white wine
• 2 tbsp sugar
• 3 tbsp soy sauce
• 1/4 tsp ginger
• 2 green onions

directions

Brown chicken wings in a little bit of oil. Add remaining ingredients and simmer 45 minutes to one hour.

Cold Broccoli-Sesame Salad

• 1 1/2 lb broccoli
• 1 tbsp oil
• 1 tsp garlic minced
• 2 tbsp green onion chopped
• 1 tbsp sesame seeds
• 2 tsp sesame oil
• 1 1/2 tbsp soy sauce

directions

Cut up broccoli. Blanch 4-5 minutes. Plunge into cold water and drin. Roast sesame seeds in 375o oven or under broiler until brown. Combine sesame seeds with other ingredients and pour over broccoli.

Chilled Spicy Noodles

• 1 lb noodles
• 3 tbsp peanut butter
• 1 1/2 tbsp garlic chopped
• 3 tbsp soy sauce
• 2 tsp ginger chopped
• 2 tsp sugar
• 2 tbsp sesame oil
• 2 tsp chili powder
• 2 tsp chili oil
• 1 tbsp chili paste
• 1 tsp salt
• 3 tbsp green onion chopped

directions

Cook noodles, then put in cold water until ready to use. Mix all other ingredients, except scallions, and one tablespoon sesame oil in blender. Drain noodles and toss with remaining sesame oil. Pour sauce over cooked noodles and sprinkle with scallions.

Creamy Turnip, Rutabaga and Potato Soup

• vegetable cooking spray
• 8 oz onion finely chopped
• 4 oz celery chopped
• 1 lb turnip peeled and chopped
• 1 lb rutabaga peeled and chopped
• 1 lb red potatoes peeled and chopped
• 31 1/2 oz low sodium chicken broth
• 1 tsp salt
• 1/8 tsp pepper
• 1/8 tsp ground nutmeg
• 4 oz lowfat sour cream

directions

Coat a large Dutch oven with cooking spray and place over medium heat until hot. Add onion and celery; saute 4 minutes or until tender. Add turnip and next three ingredients; stir well. Bring to a boil; cover, reduce heat and simmer 40 minutes or until the vegetables are tender.

Place half of turnip mixture in a blender and process until smooth. Pour into a bowl and repeat procedure with remaining turnip mixture. Return the puree to pan and add salt, pepper and nutmeg. Cook over low heat until thoroughly heated. Ladle into individual soup bowls; top with sour cream. Serving size: 1 cup soup, 1 tablespoon sour cream.

Cucumber-Carrot Salad

• 1/4 c seasoned rice vinegar
• 1 tsp sugar
• 1/2 tsp vegetable oil
• 1/4 tsp ginger root grated
• 1/8 tsp salt
• 8 oz carrot sliced
• 1 oz green onion sliced
• 1 oz red bell pepper finely chopped
• 4 oz cucumber seeded and sliced

directions

Combine first 5 ingredients in a medium bowl; stir with a whisk. Add carrot and remaining ingredients; toss to coat. Cover and chill 30 minutes. Serving size 1 cup.

Curried Chicken Couscous Salad

• 3/4 c water
• 1/2 tsp salt
• 1/2 tsp curry powder
• 5 1/3 oz couscous uncooked
• 8 oz chicken breasts without skin boned
• 4 oz garbanzo beans, canned drained
• 4 oz red cabbage chopped
• 2 oz green onions sliced
• 2 oz celery sliced thin
• 1 tsp orange rind grated
• 1/4 tsp pepper
• 6 tbsp orange juice
• 2 tsp olive oil

directions

Bring water, salt and curry powder to a boil in a medium saucepan; stir in couscous. Remove from heat; let stand, covered, 5 minutes. Fluff with a fork. Add chicken and next 4 ingredients.

Combine orange rind and next 3 ingredients in a bowl; stir with a wire whisk until blended. Add to couscous mixture; toss well. Serving size: 1 cup.

Miso Soup

• 1 lb miso
• 2 tofu block
• 1 tsp sugar
• 10 c vegetable broth
• 3 green onions
• 1 tbsp salt

directions

Cut up tofu. Heat broth. Add other ingredients.

Pasta Salad

• 4 c broccoli flowerets
• 2 c carrot sliced
• 1 1/2 c tomatoes chopped
• 1/2 c green onion chopped
• 1/2 lb pasta cooked and drained
• 1 c nonfat mayonnaise
• 2 tbsp white wine vinegar
• 1 tbsp olive oil
• 1 tsp dried basil
• 1/2 tsp dried oregano
• 1 clove garlic minced
• 1 tsp sugar
• 1 tsp mustard powder
• 1/4 tsp salt
• 1/4 tsp pepper
• 2 oz Parmesan cheese

directions

Steam broccoli 3 minutes or until crisp-tender; immediately drain and run under cold water. Steam carrots 4 minutes or until crisp-tender; immediately drain and run under cold water. Combine broccoli, carrots, tomatoes, green onions and pasta in large bowl.

Combine all remaining ingredients except cheese in small bowl; blend well. Stir into pasta mixture. Add cheese; toss well. Refrigerate 3 hours or overnight to allow flavors to blend.

Spicy Tomato Soup

• 1 tbsp olive oil
• 16 oz onion chopped
• 2 tsp orange rind grated
• 5 cloves garlic minced
• 1 1/2 tsp ground cumin
• 1 tsp dried basil
• 1 tsp crushed red pepper
• 58 oz stewed tomatoes undrained, chopped
• 28 oz low sodium chicken broth

directions

Heat oil in a large saucepan over medium heat. Add onion, orange rind and garlic; saute 8 minutes or until onion is tender. Add cumin, basil and red pepper; saute 1 minute. Add tomatoes and chicken broth; bring to a boil. Reduce heat and simmer, uncovered, 30 minutes. Serving size: 1 cup.

Spinach Salad

• 10 oz fresh spinach
• 4 oz red onion thinly sliced
• 8 oz mushrooms sliced thin
• 2 tbsp sesame seeds
• 3 tbsp cider vinegar
• 2 tbsp water
• 2 tbsp honey
• 1 tbsp dijon mustard
• 1 tbsp vegetable oil
• 1/2 tsp pepper
• 1 clove garlic minced

directions

Tear spinach into bite-size pieces and place in a large bowl. Add onion and mushrooms; set aside. Combine sesame seeds and next 7 ingredients (sesame seeds through garlic) in a jar. Cover tightly and shake vigorously. Pour over salad; toss well. Serving size: 2 cups.

Tabbouleh

• 10 oz bulgur uncooked
• 1 1/4 c water boiling
• 16 oz tomato diced, unpeeled
• 8 oz cucumber peeled and chopped
• 6 oz fresh parsley chopped
• 4 oz yellow bell pepper diced
• 4 oz green onions sliced
• 2 tbsp fresh mint chopped
• 1/2 tsp salt
• 1/3 c fresh lemon juice

directions

Combine bulgur and boiling water in large bowl; stir well. Let stand 30 minutes or until water is absorbed. Add tomato and remaining ingredients; toss. Serving size: 1 cup.

Turkey-and-Black Bean Chili

• 1 1/4 lb ground turkey
• 1 tsp vegetable oil
• 10 oz onion finely chopped
• 3 cloves garlic finely chopped
• 1 tbsp chili powder
• 2 tsp dried oregano
• 1 tsp ground cumin
• 1/2 tsp salt
• 1/4 tsp ground red pepper
• 2 1/4 c water
• 1/4 lb prunes, pitted chopped
• 15 oz black beans undrained

directions

Cook turkey in a large nonstick skillet over medium-high heat until browned, stirring to crumble. Drain in a colander.

Heat oil in skillet over medium heat. Add onion and garlic and saute 7 minutes. Add chili powder, oregano, cumin, salt and red pepper; cook 1 minute. Return turkey to skillet; stir in 2 1/4 cups water, prunes and beans. Bring to a boil; reduce heat and simmer, uncovered, 5 minutes. Serving size: 1 cup.