Savory Low-Cal Pork and Beans

Prep Time: 20 minutes

Cook Time: 1 ½ hours

Serves: Four

INGREDIENTS

1 ½ lbs. boneless pork loin chop, cut into bite-sized pieces

2 cans Navy beans (drained) (I use Eden Organic)

1 cups low-sodium Chicken broth (I use Pacific Organic)

1 can fire roasted tomatoes (I use Muir Glen Organic)

Spices

4 gloves garlic, minced

1 medium yellow onion, chopped 

2 Bay leaves

1 tablespoon of thyme

½ tsp ground pepper

½ tsp oregano

½ tsp onion powder

½ tsp paprika

^1/8 cup brown sugar

1 tbsp. spicy brown mustard

1 tsp Worcestershire sauce

1 tsp red wine vinegar

INSTRUCTIONS

Sauté onions and garlic in one tablespoon of canola oil until brown around edges

Toss all ingredients into large pot. Bring to a boil, and then set to a medium-low simmer, stirring every fifteen minutes. Cook for 1 ½ hours or until flavors are blended.

NUTRITIONAL INFORMATION

Serving size:  One

Calories:         380

Fat 10 g           15%

Saturated fat   0 g  

Unsaturated fat 0 g  

Carbohydrates 30 g   10%

Sugar  3 g  

Fiber 13 g         52%

Protein 45 g      90%

Cholesterol 20 mg 7%

Sodium 77 mg        3%

* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Tasty Avocado Cali-Veggie Burger Sans Bread

COOK TIME

Prep time: 15 min

Cook time: 15 - 20 min

Ready in: 30 to 40 min

Yields: Serves one

INGREDIENTS

Amy's Organic California Veggie Burger, one patty

Vegenaise, 1 tablespoon

Avocado, one half

Hot Sauce, to taste

One ripe tomato, sliced

Handful Spring Greens

Spicy sprouts (optional)

Sargento ultra-thin cheddar,  one slice

Red onion, two tablespoons, chopped

INSTRUCTIONS

Mash avocado with Vegenaise and hot sauce – set aside.

Sauté onions for until caramelized, add veggie patty and cook according to instructions (usually five to fifteen minutes according to whether or not patty is frozen)

Place burger on plate, layer with onions, cheese, avocado mixture, tomatoes and spring greens and sprouts

NUTRITIONAL INFORMATION IS BASED UPON PRECISE INGREDIENTS USED

Serving size:                                           1

Calories                                       330

Calories from Fat                        225% Daily Value *

Fat 25 g                                      38%

Saturated fat 4 g                         20%

Unsaturated fat 3 g    

Carbohydrates 20 g                       7%

Fiber 15 g                                   60%

Protein 8 g                                  16%

Cholesterol 0 mg         

Sodium 500 mg                            21%

* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Sage-y Chicken & Brown Rice with Brussel Sprouts & Carrot

COOK TIME

Prep time: 30 min

Cook time: 1 hour

Ready in: 1 hour 30 min

Yields: Serves three to four people

Ingredients

1 lb. Boneless skinless chicken breast, stew-sized pieces

3 cups Organic low-sodium chicken broth, I use Pacific Organic fat-free free-range broth

1 Small to medium yellow onion, finely chopped

3 cloves Garlic, finely chopped

1 cup Whole grain brown rice

10 Frozen Brussel sprouts, chopped after half-cooked

6 Carrots, bite-sized pieces

1/2 cup White merlot

½ tsp Dried rosemary

½ tsp Dried sage

1 tsp Dried thyme

4 Bay leaves

½ tsp Dried parsley

2 tbsp Olive oil

1 Zest of one lemon

Salt & pepper to taste

Instructions

Finely chop onion and garlic, slice carrots into bite-sized pieces, set aside 10 brussel sprouts (on the counter), add all spices to a small cup, set aside along with chicken, broth, and wine (on the counter)

Sauté onions and garlic in two tablespoons of olive oil for about five minutes, add wine, chicken, spices, veggies, and broth

Cook for 30 minutes. Remove brussel sprouts, chop finely and return to pot. Cook another fifteen minutes. Stir in rice and cook for another 20 - 30 minutes (no more stirring) until rice is cooked

Add salt & pepper to taste and the zest of one lemon.

Nutrition Facts

Serving size:                  1

Calories                      335

Calories from Fat         36

% Daily Value *

Fat 4 g        6%

Saturated fat 3 g          15%

Unsaturated fat 0 g    

Carbohydrates 3 g          1%

Sugar 0 g   

Fiber 3 g                        12%

Protein 25 g                   50%

Cholesterol 74 mg         25%

Sodium 270 mg             11%

* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been

Ciambotta (Italian Vegetable Stew) à la Camminatore

Ciambotta (Italian Vegetable Stew) à la Camminatore

Cook Time

Prep time: 30 min

Cook time: 1 hour

Ready in:  1 hour 30 min

Yield: Serves four to five people

Ingredients

• 1/3 cup olive oil
• 2 medium onions, chopped
• 2 celery ribs, cut into bite-sized slices
• 3 carrots, cut into bite-size slices
• 4 garlic cloves, finely chopped
• 1 medium to large eggplant, cut into 1-inch pieces
• 2 red bell peppers, cut into 3/4-inch pieces
• ½  pound fresh green beans, trimmed and cut into 2-inch pieces
• 2 zucchini, cut into 1/4-inch-thick slices
• 6 small red potatoes
• ½  cup water
• ¼ cup red merlot
• 1 (28-ounces) can San Marzano crushed tomatoes

Preparations

Add olive oil to a heated 7-to 8-quart heavy pot. Sauté onions, celery, carrots, and garlic, over medium heat, stirring occasionally,  about 10 minutes. Add tomato sauce, wine, water, and vegetables.

Cook, covered, until vegetables are tender, stirring every fifteen minutes (about an hour or so). I don’t add salt or pepper, but you can add according to your preference.

Nutrition Facts

Serving size:             1

Calories                        271

Calories from Fat     0

Carbohydrates 43 g        14%

Fiber 9.5 g                           46%

Protein 8 g                    

Cholesterol 0

Sodium 136 mg                    7%

* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor ha

Chicken Pasta Sauce à la Camminatore with Rotini

Cook Time

Prep time: 45 min

Cook time: 2 hours

Ready in:  1 hour 30 min

Yields: Serves four to five people

Ingredients

1 lb skinless, boneless chicken thighs, cut into bite-sized pieces

1 28 oz can San Marzano crushed tomatoes (I use the brand San Marzano which you can find in Whole Foods, Richard’s, or Fresh Market)

½ cup white Chardonnay wine

1 medium carrot

1 celery stalk

1 medium onion

4 cloves garlic

¾  tsp thyme

½ tsp dried parsley

2 bay leaves

2 tbsp Olive oil

3 cups of whole grain or whole wheat Rotini or Rotelle pasta (corkscrew twirls)

Directions

In a small electric chopper, add cut carrot, celery, onion, and garlic. Chop into small pieces. (If you don’t have a chopper, then finely cut carrot, celery, onion, and garlic)

Add olive oil to a heated pan. Sauté the above mixture for about five minutes.

Add chicken, tomatoes, wine, and spices

Bring to a high simmer, then lower heat to a medium simmer. Cook for two hours, stirring every fifteen minutes.

Bring pasta water to a boil. Fifteen minutes before sauce is finish, cook pasta until al dente (about eight minutes or so; taste to check) Add to sauce. Stir and serve.

Nutritional Information

Serving size:                          1

Calories                              395

Calories from Fat                 45

Fat 5 g                                  8%

Saturated fat 5 g                  25%

Unsaturated fat 0 g    

Carbohydrates 49 g             16%

Sugar 6 g   

Fiber 7 g                               28%

Protein 26 g                         52%

Cholesterol 2 mg                   1%

Sodium 225 mg                    9%

* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Fruity Almond Butter Honey Chicken Wrap

(Credit: http://modgblog.com/ )

Ingredients & Instruction

1/2 cup chopped chicken

3 Tbsp. Fuji apples chopped

2 Tbsp. red grapes chopped

 2 tsp honey

2 Tbsp. almond butter

Mix and wrap in a Romaine lettuce leaf or whole wheat wrap bread.

Lemony Herb-crusted Roasted Chicken

COOK TIME

Prep time: 1 hour

Cook time: Approximately 2 hours 30 min

Ready in: Approximately 3 hours 30 min

Yields: Serves four to six people

INGREDIENTS

• Five pound Chicken Roaster
• Two Lemons
• Three sprigs Fresh rosemary
• Four cloves Garlic, Peeled
• One cup Chardonnay white wine
• Four to six cups Low-sodium chicken broth, I use Pacific organic
• One teaspoon Dried rosemary
• One teaspoon Dried thyme
• 3/4 teaspoon Dried sage
• Two tablespoons Smartbeat butter replacement, I use the organic
• Twenty Frozen Brussel sprouts
• Twelve medium-sized carrots, cut into one inch pieces

INSTRUCTIONS

·  Preheat oven to 450. Place washed chicken in a large roaster with rack (medium turkey-sized roaster) Add three cups chicken broth to bottom of pan) **** I have a convection oven, so you may have to adjust temperature accordingly in your oven

·  Stuff empty cavity with one lemon, pitted and quartered, three sprigs fresh rosemary, and the garlic

·  Heat (on low heat) one cup chicken broth, wine, dried herbs, and butter (stirring until butter is melted)

·  Poke several deep holes in chicken with a long cooking fork including legs and wings. Slowly pour small amounts of broth mix over chicken, giving liquid time to seep into the holes. Squeeze remaining lemon juice through a strainer into a cup. Pour over chicken.

  

·  Place in pre-heated oven, basting every fifteen minutes. Do not tent with aluminum foil. 

·  After half an hour, add Brussel sprouts and carrots on the rack and in the broth.

·  IMPORTANT: Add more broth to pan (under chicken) as necessary so that liquid does not evaporate)

·  Check for doneness with a meat thermometer, paying special attention to legs and wings and skin is crispy.

NUTRITION FOR SIX OUNCES CHICKEN BREAST WITHOUT SKIN

Calories 220
Total fat 16g
Sat fat 4.5g
Cholesterol 80mg
Sodium 170 mg
Total Carbs 0
Dietary Fiber 0 g
Sugars 0 g
Protein 19 g
Calcium 0 mg

NUTRITION FOR SIX OUNCES CHICKEN THIGH WITHOUT SKIN

Calories from Fat 146 Calories 311
Total Fat 16.19g		25%
	Saturated Fat 4.507g	23%
	Polyunsaturated Fat 3.689g
	Monounsaturated Fat 6.173g
Cholesterol 141mg		47%
Sodium 615mg		26%
Potassium 354mg
Total Carbohydrate 0g		0%
	Dietary Fiber 0g	0%
	Sugars 0g
Protein 38.58g
Vitamin A 0% Vitamin C 0%
Calcium 2% Iron 11%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

NUTRITION OF DRUMSTICK WITH SKIN

Serving Size: 1 serving

Amount Per Serving

Calories 180.0

Total Fat 9.0 g

Saturated Fat 3.0 g

Polyunsaturated Fat 0.0 g

Monounsaturated Fat 0.0 g

Cholesterol 75.0 mg

Sodium 0.0 mg

Potassium 0.0 mg

Total Carbohydrate 0.0 g

Dietary Fiber 0.0 g

Sugars 0.0 g

Protein 23.0