Recipes



Chicken Pesto Soup

2 boxes chicken broth (or stock), low sodium
1 large carrot, diced
2 stalks celery, diced
1 small onion, diced
1 cup chicken, cooked and diced
1 can cannellini beans, low sodium, rinsed and drained
1 bag spinach
1 can diced tomatoes, low sodium
2 tablespoons pesto

Directions: Place broth, carrot, celery, and onion in a Dutch oven (or large soup pot). Cook on medium heat until vegetables are tender. Add remaining ingredients and heat until warmed and spinach is wilted.

Black Bean Salad

1 red pepper, diced 1 green pepper, diced

1 yellow pepper, diced ½ cup red onion, diced

1 teaspoon cilantro 1 clove garlic, minced

¼ cup olive oil 4 Tb. red wine vinegar

1 t lime juice 1 (15 ounce) can low sodium black beans, rinsed and drained

Black pepper to taste

Directions: In a small bowl, combine pepper, onion, garlic and cilantro. Add olive oil, vinegar, lime juice and pepper to taste. Add black beans and toss well. Serve on a bed of spinach.

Crab Cakes

¼ cup red pepper, chopped
¼ yellow onion, chopped
3 tablespoons may, low-fat
½ cup panko breadcrumbs
Directions: heat olive oil in a skillet to medium heat. Combine the remaining ingredients. Place a spoonful of mixture into skillet and form patty with spoon. Cook until brown on both sides. Repeat with remaining mixture.

Roasted Potatoes

2 potatoes, cut into 1” cubes Mrs. Dash (to taste)
¼ yellow onion, diced Olive Oil
1 small carrot, diced

Combine potatoes, onions, and carrots with Mrs. Dash and olive oil in roasting pan. Roast in 375º oven for 25 minutes until veggies are tender.

Chinese Pork w/Rice and Veggies

Cooked pork tenderloin, diced
Cooked brown rice
Bundle of asparagus, cut in bite size pieces
½ red pepper, diced
½ sweet onion, diced

Sauce
2 Tablespoon sesame oil
2 Tablespoon low sodium soy sauce
1 Tablespoon rice vinegar
1 Tablespoon brown sugar
1/8 teaspoon ginger
1/8 teaspoon red pepper flakes

Directions: Heat a small amount of sesame oil in a wok or skillet. Add red pepper and onions. Cook until tender. Add asparagus. Cook for 1 minute. Add pork and rice. Cook until warmed through. Add sauce and combine.

Mustard Crusted Pork Tenderloin

2 pork tenderloins
2 Tablespoons Dijon mustard
½ cup panko breadcrumbs

Directions: Preheat oven to 350 degrees. Place bread crumbs on wax paper. Put the mustard on a corner of the wax paper. Spread mustard on all sides of one pork tenderloin and roll in the bread crumbs to coat. Place in baking dish. Bake for 35 minutes or until juices run clear. Plan Ahead Tips: Bake the second tenderloin (plain) next to the other pork tenderloin for Meal #2.

Cook Brown rice according to package. Plan Ahead Tip: Make extra rice for Meal #2.

Steam Broccoli.

Mango Salsa

1 mango, peeled and diced
1/3 cup diced red onion
1 tablespoon lime juice
1/3 cup roughly chopped cilantro leaves

Directions: Combine the mango, red onion, lime juice and cilantro leaves and mix well.

Top pork tenderloin and rice with salsa.

Nutrition (Serves 4-6): 10 grams of carbohydrate