Tomatoes in olive oil
Makes 6 servings
Preparation time: 15 minutes
Cooking time: 5-6 hours on low or 3-4 hours on high
INGREDIENTS
6 medium ripe tomatoes, cored and halved lengthwise
1/2 cup extra virgin olive oil
6 garlic cloves, peeled and crushed
2 teaspoons chopped fresh thyme (or 3/4 teaspoon dried)
3/4 teaspoon coarse salt
1/4 teaspoon pepper
Mix all ingredients in a 4-quart or larger slow cooker. Cover and cook on low for 5 to 6 hours (or on high for 3 to 4 hours) or until the tomatoes are tender and slightly shrunken around the edges. Let the tomatoes cool in oil for at least 15 minutes or up to 4 hours. Season with salt and pepper to taste and serve.
Per serving: 186 calories, 1 gram protein, 18 grams fat (85% calories from fat), 2.5 grams saturated fat, 6 grams carbs, no cholesterol, 247 milligrams sodium, 2 grams fiber .
Number of carbohydrates: 0.5.
Chicken Curry Casserole
Makes 8 servings
Preparation time: 15 minutes
Cooking time: 1 hour
INGREDIENTS
4 cups cooked rice
8 ounces sliced fresh mushrooms
2 packages (10 ounces) frozen broccoli florets, thawed and drained
3 to 4 cups diced cooked chicken breast or thigh meat
2 cans (10 3/4 ounces) reduced sodium and reduced fat condensed cream of mushroom soup
1 cup low fat mayonnaise
1 cup 1% milk
1 tablespoon lemon juice
1 tbsp curry powder
1/2 cup sliced almonds
Heat the oven to 350 degrees. Coat a 9 x 13 inch baking dish with cooking spray. Spoon rice into dish; distribute evenly. Microwave mushrooms on HIGH 3 minutes; drain. Scatter the mushrooms and 3/4 of the broccoli over the rice; top broccoli with chicken. In a medium bowl, mix soup, mayonnaise, milk, juice and curry powder until blended and smooth. Pour evenly over the casserole. Sprinkle the remaining broccoli and almonds on top. Cover; cook 45 minutes or until bubbly. Uncover and bake 15 minutes longer; serve hot.
Per serving: 353 calories, 25 grams protein, 9 grams fat (22% calories from fat), 1.1 grams saturated fat, 44 grams carbs, 45 milligrams cholesterol, 600 milligrams sodium, 5 grams fibers.
Number of carbohydrates: 3.
Chickpea, tomato and herb pasta
Makes 4 servings
Preparation time: 10 minutes
Cooking time: about 10 minutes, plus the pasta
INGREDIENTS
2 cups penne pasta
1 tablespoon olive oil
1 large garlic clove, minced
1 can (14.5 ounces) small no salt added diced tomatoes, with liquid
2 teaspoons dried basil
2 teaspoons dried oregano
1 can (19 ounces) reduced-sodium chickpeas, rinsed
1/4 cup chopped fresh basil
1/4 cup freshly grated parmesan cheese
Cook the pasta according to the instructions; Drain and transfer to a large bowl. Meanwhile, in a medium saucepan, heat the oil over medium heat. Add garlic; cook 30 seconds. Add the tomatoes, dried basil, oregano and chickpeas; simmer 5 minutes. Add fresh basil; simmer 5 minutes. Pour over hot pasta; stir to combine. Sprinkle cheese over each serving.
Per serving: 394 calories, 16 grams protein, 8 grams fat (19% calories from fat), 1.7 grams saturated fat, 64 grams carbohydrate, 4 milligrams cholesterol, 284 milligrams sodium, 9 grams fibers.
Number of carbohydrates: 4.
Spiral sandwiches
Cover 1 soft cracker bread (15 inches in diameter from a 17-ounce package) with Neufchâtel cheese. Spread the cheese with the sliced turkey, tomatoes, Swiss cheese and fresh spinach, leaving about 4 inches on one side covered in cheese only. From the side covered with turkey, roll the bread. Cut each end with a serrated knife to even out; cut bread into 1-inch slices.
Blackened Cumin-Cayenne Tilapia
Heat the grill. Rub a little olive oil on 4 tilapia fillets (6 ounces). In a small bowl, combine 2 tsp cumin, 1/2 tsp coarse salt, 1/2 tsp garlic powder, 1/2 tsp cayenne pepper and 1/4 tsp freshly ground black pepper. Arrange the fish on broiler pan sprayed with cooking spray; grill 5 min. or until fish flakes easily with fork. Serve.
