The following are some of my favorite recipes. Enjoy!
SPICY BROCCOLI SALAD
4 servings
Sweet, sour and spice awaken this salad.
Ingredients:
1 1/2 lbs. broccoli
3 Tbsp. chopped red bell pepper
3 Tbsp. chopped red onion
3 Tbsp. rice-wine vinegar or distilled white vinegar
1 Tbsp. sesame oil
2 tsp. light brown sugar
1 tsp. red-pepper flakes
salt to taste
Instructions
Cut off broccoli florets. Trim and peel stems; cut into 1/2-inch-thick slices. Place broccoli florets and stems in a steamer basket over boiling water; cover and steam for 2 to 3 minutes, or until cooked but still crisp. Refresh under cold water. Drain well.
In a serving bowl, stir together red peppers, onions, vinegar, oil, brown sugar and red-pepper flakes. Just before serving, add the broccoli and toss to combine. Season with salt.
Nutritional Information:
Per serving:
101 calories, 4 g total fat (1 g sat), 0 mg cholesterol, 14 g carbohydrate, 6 g protein, 3 g fiber, 233 mg sodium
POPEYE'S FAVORITE SALAD
Yields 4 Entree Servings
One large white onion cut into 1/2 inch slices
1 pound lean eye of round steaks, fat trimmed away
1 10-ounce bag fresh, washed and ready to eat baby spinach
6 hard-boiled egg whites - chopped
Your favorite fat-free salad dressing (fat-free Western is very good)
* Spray onion slices on both sides with non-fat cooking spray.
* Over medium heat, grill steaks and onion slices. Cook to desired doneness.
* Cut cooked steaks into long thin strips. If desired, sprinkle lightly with garlic salt.
* Cut grilled onion slices into quarters.
* Place spinach in a large, pretty salad bowl. Top with chopped egg whites, grilled onions, and steak strips.
Serve immediately with salad dressing on the side, or keep chilled for later use. Good with the meat and onions either hot off the grill or chilled.
Per Serving - 198 calories, 2.2g total fat,
59mg cholesteral, 192mg sodium
CHICKEN AND POTATO STEW
Yeild 6 Servings
1 pound boneless, skinless chicken breast
cut into bite-sized pieces
1 15-ounce can Healthy Choice cream of mushroom soup
2 (16-oz.) packages frozen vegetables for stew
2 tablespoons fat-free Ultra Promise
* Layer in crockpot in the following order: chicken, soup, frozen vegetables, Promise.
* Cover. Cook on low for 8-9 hours.
* Mix well before serving.
Per serving - 199 calories, 1.2g total fat,
44mg cholesteral, 290mg sodium
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