Recipes Ham and Beans 1 lbs. dry great Northern Beans (or 40 oz can of great Northern Beans) ½ lbs ham, cubed 1 small onion, finely chopped ¼ cup brown sugar Salt and pepper to taste ¼ tsp. cayenne pepper 1 Tbsp dried parsley 1. If using dry beans: Rinse beans in a large pot; discard shriveled beans and any small stones. Add 8 cups of cold water. Let stand overnight or at least 8 hours. 2. Drain and rinse beans. 3. Return beans to pot and add ham, onion, brown sugar, pepper, cayenne, parsley and water and cover. Bring to a boil; reduce heat and simmer 1.5 to 2 hours until beans are tender. Add more water if necessary during cooking time. Salmon 3 Tbsp honey 3 Tbsp Dijon mustard 1 tsp lemon juice 4 (6 oz) salmon steaks ½ tsp pepper 1.
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Preheat oven to 325°F. Mix together honey, mustard and lemon juice Spread over salmon steaks. Season with pepper. Arrange in a medium baking dish. Bake 20 minutes in preheated oven or until fish flakes easily with a fork. Turkey Lentil Chili 2 c. dried lentils 2 quarts vegetable broth 2 tbsp extra virgin olive oil 4 cloves garlic 1 large onion, chopped 1 lbs turkey sausage (ground) 2 large carrots, chopped 2 tomatoes, chopped 1 tsp turmeric 1 tsp ground cumin ½ tsp thyme 1 pinch crushed red pepper Salt to taste 1 (8 oz) container plain, lowfat yogurt 1. Bring lentils and vegetable broth to a boil in a large pot over high heat. Reduce heat to medium and simer for 10 minutes. 2. Meanwhile, head the olive oil in a large skillet over medium‐high heat. Stir in garlic, onion, carrot and turkey. Cook and stir until turkey is crumbly and no longer pink (about 10 minutes). Stir in tomatoes and spices and cook for 5 more minutes. 3. Stir turkey mixture into the simmering lentils. Continue simmering until the lentils are tender (20‐30 minutes). Season with salt to taste. Garnish each serving with a dollop of yogurt. Lentil Soup 2 c. dry lentils 2 quarts chicken broth 1 onion, diced 1 can (small) tomato paste 4 cloves garlic, minced 1 Tbsp ground cumin 1 larged carrot, chopped 1 can chicken In a large saucepan combine lentils, broth, onion, tomato paste, garlic, carrot and cumin. Bring to a boil then reduce heat, cover and simmer until lentils are soft (30‐45 minutes). Pumpkin Shake ¼ c. pumpkin puree 1 c. skim milk 1 scoop protein powder ½ tsp pumpkin pie spice 2 Tbsp Splenda ¼ c. fat free vanilla yogurt 1 c. ice cubes Process until slushy Lemon Cheesecake Shake ¾ c. skim milk 1 scoop vanilla protein shake 1 tsp lemon extract 2 tsp sugar‐free cheesecake pudding powder Blend until smooth. Add ice and continue blending until desired consistency is reached. Orange Dreamsicle ¾ c. skim milk 1 scoop vanilla protein shake powder 2 tsp sugar free Jell‐O powder Blend until smooth. Add ice and continue blending until desired consistency is reached. Chai Tea Smoothie 2 c. skim milk ¼ c. unsweetened instant tea ¼ c. nonfat vanilla yogurt 1 scoop protein powder ½ tsp ground cinnamon ½ tsp ground ginger ¼ tsp ground cardamom ¼ tsp ground cloves Ice cubes Combine all ingredients except ice. Process until blended. Gradually add ice cubes until it reaches desired consistency. Crab and Swiss Quiche 2 eggs, lightly beaten ½ c. skim milk ½ c. light mayonnaise 1 tsp cornstarch ½ lbs imitation crabmeat, flaked 1 ½ c. shredded 2% milk Swiss cheese 1. Preheat oven to 350°F. Spray a 9” pie tin. 2. In a medium bowl, mix together eggs, milk, mayonnaise, and cornstarch. Mix in imitation crabmeat and Swiss cheese. Pout into sprayed pie tin. 3. Bake in oven until knife inserted into center comes out clean (about 30‐35 minutes) Kidney Bean Salad 2 eggs (hard boiled, cooled, peeled and chopped) 2 (15 oz) cans kidney beans, drained ½ onion, finely diced 2 Tbsp sweet pickle relish ¼ c. low‐fat mayonnaise Salt and pepper to taste In a bowl, mix together eggs, beans, onion, relish and mayonnaise. Season with salt and pepper. Chill at least 1 hour before serving. Garlic‐Cilantro Scrambled Eggs 4 large eggs 1 Tbsp light sour cream ¼ c skim milk 1 clove garlic, minced ¼ c. chopped fresh cilantro Salt and pepper to taste 1 tsp butter 1 ½ tsp parmesan 1. Whisk together eggs, sour cream, milk and garlic until smooth; add cilantro and salt and pepper to taste. 2. Melt butter in a nonstick skillet over medium heat. Pour in egg mixture and cook to desired degree of doneness, stirring constantly. Sprinkle with parmesan cheese to serve. Chili Garlic BBQ Salmon 6‐ 1” thick salmon steaks ¼ c. soy sauce 1 Tbsp chili sauce 1 Tbsp chopped fresh ginger root 1 clove garlic, chopped Juice of 1 lime Zest of 1 lime 1 Tbsp brown sugar 1. Prepare outdoor grill for high heat. 2. Place steaks on aluminum foil. 3. In bowl, stir together soy sauce, chile sauce, ginger and garlic. Mix in lime juice, zest and brown sugar. Spoon sauce over salmon. 4. Fold foil over the salmon and crimp edges to seal. 5. If usinghot coals, move the to one side of the grill and place fish over the side that does not have coals directly underneath it. Close lid. If using a gas grill, turn off flames directly under salmon. Cook 25‐30 minutes. Remove to serving platter and pour any juices that may have collected in the foil over top of the fish. *In phase four, chop up 3 green onions and sprinkle over the finished salmon before serving. Baked Tofu Bites 1 (16 oz) package extra firm tofu ¼ c. soy sauce 2 Tbsp maple syrup 2 Tbsp ketchup 1 Tbsp vinegar 1 dash hot sauce ¼ tsp garlic powder ¼ tsp ground black pepper ½ tsp liquid smoke 1. Preheat oven to 375°F. Lightly spray a nonstick baking sheet with oil. 2. Slice tofu into ½ inch slices and gently press excess water out of tofu. Cut sliced tofu into ½ inch cubes. 3. In bowl, stir together soy sauce, syrup, ketchup, vinegar and hot sauce. Stir in garlic powder, black pepper and liquid smoke. Gently stir tofu cubes into sauce. Cover and marinate for at least 5 minutes. 4. Place the tofu on the baking sheet in a single layer. Bake in preheated oven for 15 minutes. Turn tofu and bake until the tofu turns golden brown (about fifteen minutes more) *At phase 4 and beyond, try adding 1 Tbsp sesame seeds when you stir in garlic powder, pepper and smoke. Ham Salad 3 cups ground fully cooked ham 1 hard‐cooked egg, chopped 2 tablespoons finely chopped celery 2 teaspoons finely chopped onion 2 teaspoons sweet pickle relish 3/4 cup mayonnaise 1 tablespoon prepared mustard Assorted crackers 1. In a bowl, combine the first five ingredients. Combine mayonnaise and mustard; add to ham mixture and mix well. Refrigerate until serving. Serve with crackers Cheesy Ham Cups 6 slices deli ham 1/2 cup finely chopped green onions 2 cups shredded 2% milk Cheddar cheese, divided 6 eggs 1 (8 ounce) container plain yogurt 2 tablespoons minced fresh parsley 1. Place each ham slice in a greased 10‐oz. ramekin or custard cup. Sprinkle with onions and 1 cup cheese. In a bowl, beat eggs and yogurt until blended; pour into cups. Sprinkle with parsley and the remaining cheese. 2. Bake, uncovered, at 350 degrees for 25‐30 minutes or until a knife inserted near the center comes out clean. Serve immediately. Black Bean Chili 1 1/2 pounds boneless pork, cut into 1/2‐inch cubes 2 (15 1/2‐oz) cans black beans, drained 1 cup chopped onion 1 cup chopped yellow bell pepper 1 cup thick and chunky salsa 1 15 1/2‐oz. can diced tomatoes, do not drain 2 cloves garlic, minced 1 teaspoon chili powder 1/2 teaspoon cumin 1/4 teaspoon crushed red pepper Garnish: sour cream, shredded Cheddar cheese (optional) Combine all ingredients except garnishes in 3 1/2‐quart slow cooker. Cover and cook on low heat setting 7 to 8 hours. Top individual bowls with sour cream and Cheddar cheese. Autumn Pork and Apple Stew 1 3‐pound boneless pork shoulder (butt) roast, cut into 2‐inch cubes, trimmed 2 tablespoons oil 1/2 teaspoon salt 1/4 teaspoon black pepper 2 chopped onions 2 carrots, pared, cut into 1/2‐inch rounds 2 Granny Smith apples, peeled, cored, quartered 3/4 cup apple cider
1/2 teaspoon dried thyme 1/4 teaspoon ground allspice 1/4 teaspoon rubbed sage
Heat oil in large skillet over medium‐high heat. Add pork cubes and brown on all sides, turning as needed, about 5 minutes. Transfer pork to plate, season with salt and pepper. Add onions, carrots and apples to skillet and cook, stirring often, until onions begin to brown, about 5‐6 minutes. Transfer to a 3 1/2‐quart slow cooker and top with pork cubes. Add apple cider, thyme, allspice and sage to skillet. Bring to a simmer, scraping up brown bits on bottom of skillet; add to the slow cooker. Cover and slow‐
cook until pork is tender, 6‐7 hours on low. Using a slotted spoon, transfer meat to a serving bowl, cover to keep warm. Skim off fat from surface of cooking liquid. In food processor or blender, puree cooking liquid and solids until smooth. Pour sauce over meat, stir gently and serve immediately. Shrimp Soup 2 (14.5 ounce) cans chicken broth 2 (14.5 ounce) cans beef broth 2 (10.5 ounce) cans shrimp consomme 2 1/2 cups frozen shrimp, thawed 1 teaspoon fresh dill weed salt and pepper to taste 2 tablespoons sliced green onions 1. In a large saucepan over medium heat, combine chicken broth, beef broth and shrimp consomme. Bring to a simmer, then strain. 2. Return broth to pot and add shrimp and dill. Heat through and adjust seasonings. Garnish with chopped green onion. Lemon Ginger Shrimp 2 lbs shrimp, peeled and deveined ¼ c. olive oil 1 tsp. sesame oil 2 ½ Tbsp lemon juice ½ onion, chopped 1 garlic clove, peeped 1 heaping Tbsp grated fresh ginger root 1 heaping Tbsp minced fresh cilantro leaves ½ tsp paprika ¼ tsp salt ¼ tsp ground black pepper Skewers 1. In a blender or food processor, process olive and sesame oils, lemon juice, onion, garlic, ginger, cilantro, paprika, salt and pepper until smooth. Reserve a small amount for basting. 2. Pour the remaining mixture into a dish. Add shrimp and stir to coat. Cover and refrigerate for 2 hours. 3. Preheat grill for medium heat. Thread shrimp onto skewers, piercing once near the tail and once near the head. Discard marinade. 4. Lightly oil grill grate. Grill shrimp for 2.3 minutes per side or until opaque. Base with reserved sauce while grilling. Marinated Grilled Shrimp 3 cloves garlic, minced 1/3 c. olive oil ¼ c. tomato sauce 2 Tbsp red wine vinegar 2 Tbsp chopped fresh basil ½ tsp salt ¼ tsp cayenne pepper 2 lbs fresh shrimp, peeled and deveined Skewers 1. In a large bowl, stir together garlic, olive oil, tomato sauce and red wine vinegar. Add basil, salt and cayenne pepper. Add shrimp to bowl and stir until evenly coated. Cover and refrigerate for 30 minutes to 1 hour, stirring once or twice. 2. Preheat grill for medium heat. Thread shrimp onto skews, piercing once through the tail and once through the head. Discard marinade. 3. Lightly oil grill grate. Cook shrimp on preheated grill for 1‐2 minutes per side or until opaque. Caribbean Shrimp 1 tablespoon vegetable oil 2 tablespoons minced fresh ginger root 2 limes, juiced 2 cloves garlic, minced 1 tablespoon soy sauce 1/2 teaspoon white sugar 1/2 teaspoon crushed red pepper flakes 2 pounds large cooked shrimp, peeled, tails on 1/2 cup chopped fresh cilantro In a large bowl combine oil, ginger, lime juice, garlic, soy sauce, sugar and red pepper; mix well. Stir in shrimp and cilantro. Cover and refrigerate 1 to 4 hours before serving. Stir occasionally while chilling. Shrimp Salad 1 lbs. large shrimp, peeled, deveined, cooked and chopped 1 c. celery, chopped 1 large carrot, shredded ¼ c. chopped onion 3 hard boiled eggs, cooled, peeled and chopped ½ c. reduced fat mayo Salt and pepper to taste Mix all ingredients together. Chill before serving. Crab Cakes ½ pound crabmeat (not canned), cooked 1 Tbsp minced celery 2 tsp minced red bell pepper 2 tsp fresh cilantro, finely chopped 2 tbsp reduced fat mayonnaise 1/8 tsp salt 1/8 tsp cayenne pepper 2 tsp olive oil ½ tsp toasted sesame oil 2 Tbsp low‐fat tartar sauce 1. Place the crabmeat in a strainer or colander and press out excess moisture. Transfer the crabmeat to a medium mixing bowl and add the celery, bell pepper and cilantro. In a small bowl, combine the mayonnaise, salt and cayenne pepper and stir to mix. Add the mayonnaise mixture to the crabmeat and mix until well incorporated. 2. For the misture into 6 equal patties, pressing firmly enough to hold together and place on waxed paper on top of a plate. Cover the crab cakes with another sheet of waxed paper and refrigerate for at least 15 minutes. 3. In a medium, nonstick skillet, heat the olive oil and sesame oil over medium‐high heat and swirl the pan to mix the oils. Gently place the crab cakes in the pan using a thin metal spatula and cook undisturbed for about 6 minutes on each side, until well browned. 4. Serve with tartar sauce. Crab Soup 1 (14.5 ounce) can stewed tomatoes 1 ½ c. water 1 c. fresh lima beans ½ c. sliced carrots 1 Tbsp. chopped onion 1 Tbsp. Old Bay Seasoning TM 1 c. beef broth 1/2 pound blue crab crabmeat 5 blue crab claws, steamed (optional) 8 cups water 1. Place whole tomatoes, water, lima beans, corn, sliced carrots, chopped onion, Old Bay seasoning, and beef broth, in a 4 quart pot. Heat to simmer, cover, and cook for 5 minutes. 2. Bring 1 gallon water to boil. Add crab claws and boil 6 minutes. Drain crab and set aside 3. Stir crabmeat (and crabs claws, if desired) into tomato and vegetable mixture. Cover and simmer 10‐15 minutes longer. Serve hot.
Turkey Tofu Meatloaf 7 oz. firm tofu, drained and mashed 1 pound ground turkey 1/4 cup dry bread crumbs 1/4 envelope dry onion soup mix (1 oz. envelope) 2 tablespoons minced green bell pepper 1 egg, beaten 2 tablespoons brown sugar 2 tablespoons soy sauce 1/2 teaspoon prepared yellow mustard 1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a loaf pan. 2. In a bowl, mix the tofu, turkey, bread crumbs, soup mix, green pepper, and eggs. Place the mixture into the prepared pan, and mold into a loaf shape. 3. In a saucepan over low heat, blend the brown sugar, soy sauce, and mustard. 4. Bake the meatloaf 30 minutes in the preheated oven. Drizzle with the sauce mixture, and continue baking 15 minutes, or to an internal temperature of 180 degrees F (80 degrees C).