Gazpacho
Salad
Makes 6 Servings
Ingredients
1 1/2 cups peeled and coarsely chopped
tomatoes
1 cup peeled, seeded and diced cucumber
3/4 cup chopped onion
1/2 cup chopped red bell pepper
1/2 cup fresh or frozen corn kernels, cooked and drained
1 tbsp lime juice
1 tbsp red wine vinegar
2 tsp water
1 tsp extra virgin olive oil
1 tsp minced fresh garlic
1/4 tsp salt
1/4 tsp black pepper
Pinch ground red pepper
1 medium head romaine lettuce, torn into bite-sized pieces
1 cup peeled and diced jicama
1/2 cup fresh cilantro
Combine tomatoes, cucumber, onion,
bell pepper and corn in large bowl. Combine lime juice, vinegar, water, oil,
garlic, salt,
black pepper and ground red pepper in small bowl; whisk until
well blended. Pour over tomato mixture; toss well.
Cover and refrigerate several
hours to allow flavors to blend. Toss together lettuce, jicama and cilantro
in another large bowl.
Divide lettuce mixture evenly among 6 plates. Place 2/3
cup chilled tomato mixture on top of lettuce, spreading to edges.
*To peel tomatoes easily,
blanch in boiling water 30 seconds; immediately transfer to
bowl of cold water, then peel.
POINTS: 1
PER SERVING: 71 Calories, 1 g Fat, <1 g Saturated Fat, 3 g Fiber,
0 mg Cholesterol, 3 g Protein, 105 mg Sodium
Corn Tortilla Chips
Making your own tortilla chips
creates a wonderful, freshly toasted corn taste with little added fat.
However,
if you're in a hurry buy a bag of fat-free tortilla chips.
Makes 6 appetizers servings
Ingredients
6 corn tortillas
Nonstick cooking spray
1/2 tsp dried oregano leaves
1/4 tsp ground cumin
Preheat oven to 400 degrees. Cut
each tortilla into 6 triangles with pizza cutter or sharp knife.
Place on
baking
sheet in a single layer. Spray tortilla triangles lightly with cooking spray
and quickly sprinkle evenly with
oregano and cumin. Immediately bake 5 to 10
minutes until edges are golden brown and chips are crispy.
(do not make these
the day before serving; they will become soft if they sit too long.)
SERVING
SIZE: 6 chips
POINTS: 1.5
PER SERVING: 57 Calories, 1 g Fat, <1 g Saturated Fat, 0 g Fiber,
0 mg Cholesterol, 1 g Protein, 40 mg Sodium
Southwestern
Beef and Bean Lasagna
Makes 6 servings
Ingredients
1/2 pound extra lean ground beef
1 can (16 ounces) pinto beans, drained
1 tsp cumin seeds or 1/2 tsp ground cumin
1 tsp olive oil
1 1/2 cups chopped onions
1 tbsp seeded and minced jalapeno pepper
1 clove garlic, minced
4 cups no-salt-added tomato sauce
1 can (4 ounces) diced green chilies, undrained
2 tsp chili powder
1 tsp dried oregano leaves
1 container (8 ounces) nonfat cottage cheese
1 1/2 cups (6 ounces) shredded reduced fat Cheddar cheese, divided
1 egg white
1/4 cup chopped fresh cilantro
1/2 tsp salt
1/4 tsp black pepper
8 ounces uncooked lasagna noodles
1 cup water
Brown beef in large skillet. Drain
off fat. Stir in beans; set aside. Place cumin seeds in large nonstick skillet.
Cook and stir over medium heat 2 minutes or until fragrant. Remove from skillet.
In same skillet, heat oil.
Add onions, jalapeno and garlic; cook until onions
are soft. Add tomato sauce, green chilies, chili powder,
oregano and cumin seeds.
Bring to a boil; reduce heat. simmer, uncovered, 20 minutes. Preheat oven to
350 degrees.
Combine cottage cheese, 1/2 cup Cheddar cheese, egg white, cilantro,
salt and black pepper in medium bowl.
Spray 13x9-inch baking pan with cooking
spray. Cover bottom with 3/4 cup tomato sauce mixture. Place layer
of noodles
on sauce. Spread half the beef mixture over noodles, then place another layer
of noodles on top. Spread
cheese mixture over noodles. Spread with remaining
beef mixture. Layer with noodles. Pour remaining sauce mixture
over all; sprinkle
with remaining 1 cup Cheddar cheese. Pour water around edges. Cover tightly
with foil.
Bake 1 hour and 15 minutes or until pasta is tender. Cool 10 minutes
before serving.
POINTS: 8.5
PER SERVING: 416 Calories, 12 g Fat, 4 g Saturated Fat, 5 g Fiber,
40 mg Cholesterol, 30 g Protein, 1270 mg Sodium
Fire and Ice
Makes 6 servings
Ingredients
2 cups vanilla ice milk or low fat
ice cream
2 tsp finely chopped jalapeno pepper
1 tsp grated lime peel, divided
1 cup water
1/4 cup sugar
1 cup peeled and chopped kiwifruit
1 tbsp lime juice
1 cup fresh raspberries
Soften ice milk slightly in small
bowl. Stir in jalapeno and 1/2 teaspoon lime peel. Freeze until firm.
Combine
water, sugar and remaining 1/2 teaspoon lime peel in small saucepan; bring to
a boil. Boil, uncovered,
5 minutes or until reduced by about one-third. Remove
from heat and cool to room temperature. Place kiwifruit and
lime juice in blender
or food processor; process until blended. Stir in water mixture. Pour through
fine
strainer to remove kiwifruit seeds and lime peel, pressing liquid through
the strainer with back of a spoon. Refrigerate
kiwifruit mixture until cold.
Pour 1/4 cup kiwifruit mixture into each of 6 chilled bowls. Scoop 1/3 cup jalapeno
ice milk in center of each bowl. Sprinkle raspberries evenly on top. Garnish
with lime peel strips, if desired.
POINTS: 3
PER SERVING: 152 Calories, 2 g Fat, 1 g Saturated Fat, 3 g Fiber,
7 mg Cholesterol, 4 g Protein, 58 mg Sodium |