Denise's Daily Dozen (76 page)

Serves 4

NUTRITIONAL INFORMATION (PER WRAP)

Calories:
269 kcal

Total Fat:
6 g

Saturated Fat:
2 g

Total Carbohydrate
: 30 g

Protein:
23 g

Sodium:
471 mg

Fiber:
2 g

Black Bean Soup

This is one of my husband’s favorite soups. Plus, black beans are so good for you. I make this for my family quite often because it lasts in the refrigerator for days. Just heat it up and serve this sure-to-please soup that is easy to prepare.

1 teaspoon olive oil

1 medium carrot, chopped

1 clove garlic, finely chopped

¼ cup diced onion

¼ cup diced red bell pepper

1 teaspoon cumin

Pinch of red pepper flakes

Pinch of salt

1 cup water

½ can (15 ounces) black beans, rinsed and drained

½ cup reduced-sodium chicken broth

¼ cup chopped fresh cilantro

1 teaspoon freshly squeezed lime juice

Heat the oil in saucepan or soup pot; add the carrot, garlic, onion, and bell pepper and sauté for 10 to 12 minutes until softened. Add the cumin, red pepper flakes, and salt, followed by the water, black beans, and chicken broth. Bring the mixture to a boil, reduce the heat to low, and simmer for 12 minutes. Ladle the soup into a blender and puree until smooth. Return the soup to the pot to reheat, stir in the cilantro and lime juice—and serve.

Serves 1

NUTRITIONAL INFORMATION (PER SERVING)

Calories:
250 kcal

Total Fat:
6 g

Saturated Fat:
1 g

Total Carbohydrate
: 41 g

Protein:
11 g

Sodium:
814 mg

Fiber:
14 g

Country Garden Gazpacho with Garlic Croutons

It’s a good idea to make this gazpacho first thing in the morning or the night before so it can chill in the fridge while the flavors develop and the spicy fresh flavors meld. You can serve it for lunch or with some salad or steamed veggies for a light, no-meat dinner.

2 large cloves garlic

3 large ripe tomatoes, peeled and cut into chunks

1 medium cucumber, peeled and cut into chunks

½ large red bell pepper, cut into chunks

½ cup chopped red or white sweet onion

1 cup tomato juice

1 tablespoon fresh lemon juice

¼ teaspoon salt

teaspoon ground red pepper

1 tablespoon extra-virgin olive oil

2 slices whole wheat bread, cut into ½-inch cubes

Drop 1 garlic clove through the feed tube of a running food processor and process until finely chopped. In batches, add the tomatoes, cucumber, bell pepper, and onion; process until pureed. Pour into a large bowl. Stir in the tomato juice, lemon juice, salt, and red pepper. Cover and refrigerate for about 2 hours, until well chilled.

Meanwhile, smash the remaining garlic clove with the flat side of a chef’s knife or a meat mallet. Place the garlic and oil in a medium nonstick skillet over medium-low heat. Cook, turning and pressing down on the garlic, until golden, about 4 minutes. Discard the garlic.

Add the bread cubes to the garlic oil and cook, stirring, until browned and crisp, 2 to 3 minutes. Transfer the croutons to a bowl and let cool. To serve, stir the soup and ladle it into bowls. Top each serving with some of the croutons. You’re going to love it!

Serves 2

NUTRITIONAL INFORMATION (PER 1¼-CUP SERVING)

Calories:
130 kcal

Total Fat:
4.5 g

Saturated Fat:
1 g

Total Carbohydrate
: 21 g

Protein:
4 g

Sodium:
450 mg

Fiber:
4 g

Wild Rice & Asparagus Salad

This is a great make-ahead salad. I prepare the rice in advance and chill it until I have time to chop up the veggies. It’s also a great side dish at dinner.

4 cups wild rice (or any rice)

2 bunches asparagus

1 red bell pepper, diced

1 green bell pepper, diced

1 cup diced red onion

8 ounces arugula

1 cup chopped fresh basil

Store-bought low-fat Italian or balsamic dressing

Cook the rice according to package directions, then cool. Drop the asparagus in boiling water for 2 minutes and then drunk it in ice water to cool. Discard the bottom 2 inches of each stalk (because it is tough), and cut the remaining asparagus into 1-inch pieces on the bias. Mix all ingredients together and add your favorite low-fat Italian or balsamic dressing!

Serves 4

NUTRITIONAL INFORMATION (PER SERVING)

Calories:
239 kcal

Total Fat:
2 g

Saturated Fat:
0 g

Total Carbohydrate
: 48 g

Protein:
15 g

Sodium:
27 mg

Fiber:
7 g

Broccoli & Cauliflower Salad

This crunchy salad is as healthy as it gets! If you want to eat “raw,” this would be a great lunch. You get veggies, berries, and protein with the sunflower seeds. And it’s so easy to prepare.

1 bunch broccoli, cut into bite-size pieces

1 head cauliflower, cut into bite-size pieces

½ red onion, julienned

¼ cup dried berries (I use cranberries)

¼ cup sunflower seeds

2 tablespoons store-bought low-fat coleslaw dressing

Mix all the ingredients together in a bowl. Add coleslaw dressing and enjoy! Wasn’t that easy?

Serves 4

NUTRITIONAL INFORMATION (PER SERVING)

Calories:
190 kcal

Total Fat:
7 g

Saturated Fat:
1 g

Total Carbohydrate
: 27 g

Protein:
9 g

Sodium:
493 mg

Fiber:
8 g

DINNERS

Shrimp Shack Special

You can buy the shrimp already peeled and deveined, or you can buy them fresh at the fishmonger and set one of your kids up to do the dirty work. If you’re using frozen shrimp, which is perfectly okay, thaw them in a bowl of cool water, drain them, and pat them dry. Using premade low-fat coleslaw mix is another time saver. And if you’re really feeling pressed for time, you can use bottled cocktail sauce instead of making it fresh.

For the shrimp:

1 pound peeled and deveined medium shrimp, thawed if frozen

2 tablespoons fresh lemon juice

1 teaspoon hot pepper sauce

1 teaspoon extra-virgin olive oil

teaspoon salt (optional)

For the slaw:

2 tablespoons reduced-fat mayonnaise

2 tablespoons reduced-fat sour cream

1 tablespoon cider vinegar

1 teaspoon chili powder

¼–½ teaspoon hot pepper sauce, to taste

teaspoon salt

3 cups prepared coleslaw mix

1 can (15 ounces) pinto beans, drained and rinsed

For the shrimp sauce: (You can buy this if you’re time-pressed)

¼ cup ketchup

1–2 tablespoons prepared white horseradish

1 tablespoon fresh lemon juice

To make the shrimp:
Coat a rimmed baking sheet with cooking spray. Place the shrimp in a mound on the pan and mix with the lemon juice, pepper sauce, oil, and salt (if using). Spread out on the pan. Let stand for 10 minutes while you prepare the slaw and the sauce.

To make the slaw:
In a salad bowl, mix the mayonnaise, sour cream, vinegar, chili powder, pepper sauce, and salt. Add the coleslaw mix and beans and toss to mix well.

To make the sauce:
In a small bowl, mix the ketchup, horseradish, and lemon juice.

Preheat the broiler. Broil the shrimp 3 to 4 inches from the heat until pink and just opaque in the thickest part, about 5 minutes.

Serve the shrimp with the sauce and the slaw.

Serves 4

NUTRITIONAL INFORMATION (PER SERVING)

Calories:
240 kcal

Total Fat:
6 g

Saturated Fat:
1.5 g

Total Carbohydrate
: 23 g

Protein:
25 g

Sodium:
660 mg

Fiber:
5 g

Slim Sloppy Joes

I can’t tell you how often I’ve heard this: “I can’t make diet food for my family, because they won’t eat it.” Thing is, nothing on my plan is “diet” food per se; it’s regular food that I’ve trimmed calories from by using lower-fat ingredients and bulked up with extra veggies. It tastes the same, so if you don’t spill the secret, no one at your table will ever know you’re looking out for their health!