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Unbelievable Chicken Curry Over Lentils

If you’re intimidated by curry, bolster your confidence with this recipe, served over lentils. (Don’t fret if the yogurt curdles; this won’t affect the flavor.) A member of the bean family, lentils are high in fiber and cook quickly. Brown rice can also be substituted for the lentils. Serves 4.

Simple lentils

Ingredients

  • 3 cups water
  • 1 cup lentils
  • 2 cloves garlic, crushed

Directions

  1. Bring water to boil.
  2. Add lentils and garlic, cover pot and reduce to simmer for 15-20 minutes, or until lentil are just tender.

Curry

Ingredients

  • Canola oil spray
  • 1 pound skinless, boneless chicken breasts, cut into 1" cubes
  • 6-8 cloves garlic, crushed (approximately 3 tablespoons)
  • 3 tablespoons fresh ginger root, crushed
  • ½ large onion, coarsely chopped (approximately 1 cup)
  • 1 medium eggplant, peeled, cut into ½" cubes (approximately 2 cups)
  • 1 large zucchini, cut into ½" cubes (approximately 2 cups))
  • ½ large red pepper cut into strips
  • ½ cup low-sodium chicken stock
  • 1 cup nonfat yogurt
  • 2 tablespoons curry powder

Directions

  1. Spray large sauté pan with oil. Brown chicken and set aside.
  2. In same pan sauté garlic, ginger, and onion until onion is translucent, stirring often. Add to chicken.
  3. Deglaze the pan with 2 tablespoons of chicken stock and add to chicken.
  4. Spray pan with oil and sauté eggplant, zucchini, and red pepper about 5 minutes, or until vegetables are just tender, stirring often. Add chicken mixture and remaining chicken stock. Cover and simmer 5 minutes.
  5. Remove pan from heat and add yogurt and curry powder, mix thoroughly and serve over lentils.

Per serving: 363 calories, 41 gm protein, 46 gm carbohydrate, 3 gm fat, 1 gm sat fat, 1 gm mono fat, 52 mg cholesterol, 20 gm fiber, 165 gm sodium

THE SEASONED COOK In this dish, we deglaze the pan in step 3 to save the ginger and garlic flavor that may stick to the pan. Asian curries are traditionally garnished with chutney, coconut, chopped parsley, green onions, and even finely chopped fruit.

Salmon Enchiladas

Mexican food-lovers will agree that these enchiladas taste absolutely authentic. And no one will be able to tell that the salmon is canned. Serve with a green salad. Serves 8.

Ingredients

  • 1 14.5-ounce can pink salmon, drained and bones removed
  • 1 4-ounce can diced green chilies
  • ¾ cup green onions, chopped
  • ½ cup cilantro, chopped
  • 1½ cups sour cream, fat free
  • 1½ cups low-fat cheddar cheese, shredded
  • 1½ teaspoons ground cumin
  • 8 8-inch flour tortillas
  • 8 tablespoons low-fat cream cheese
  • 1½ cup enchilada sauce or salsa picante

Directions

  1. Preheat oven to 350°.
  2. Mix first seven ingredients in a large bowl, reserving ½ cup cheddar cheese.
  3. Place approximately ½ cup of the filling down the center of each tortilla and top each with 1 tablespoon cream cheese.
  4. Fold tortilla over filling from each end and each side to enclose filling and place, seam side down in an oiled 9"x13" baking dish.
  5. Pour enchilada sauce to cover tortillas and cover with foil.
  6. Bake approximately 45 minutes until sauce is bubbling and enchiladas slightly browned. Remove foil, sprinkle reserved cheddar cheese on top and return to oven for about 5 minutes.

Per Serving: 323 calories, 24 gm protein, 34 gm carbohydrate, 9 gm fat, 3 gm sat fat, 3 gm mono fat, 38 mg cholesterol, 2 gm fiber, 758 mg sodium.

THE SEASONED COOK If you like some heat, add some red chili pepper flakes. Start with 1/8 tsp. and add more as desired. Substitute any green vegetable for the asparagus depending on what’s in season.

Sweet and Crunchy Quinoa Salad

This quinoa is quin-WOW! If you haven’t tried this nutty, full-flavored complete protein, get ready to love it. This salad, simply dressed with buttermilk, olive oil and orange juice, combines the sweetness of dried fruits with green onions and crunchy cholesterol lowering almonds. Makes a meatless main or substantial side dish. Serves 6.

Ingredients

  • 1 cup quinoa
  • 2 cups low-sodium chicken or vegetable broth
  • ⅓ cup sliced almonds, toasted
  • 1 cup thinly sliced green onions (about one bunch)
  • ½ cup dried cherries*, chopped
  • ½ cup chopped parsley
  • May substitute chopped apricots, cranberries or raisins

Dressing

  • ¼ cup orange juice
  • 1 tablespoon olive oil
  • 2 tablespoons buttermilk
  • 2 teaspoons honey
  • ¼ teaspoon salt, optional
  • ½ teaspoon freshly ground black pepper, or to taste

Directions

  1. Place quinoa and broth in a large saucepan and bring to a boil. Cover and reduce heat; simmer 15-20 minutes or until liquid is absorbed. Remove from heat.
  2. Meanwhile, place almonds in a small pan over medium heat and toss until lightly browned and fragrant.
  3. Whisk together the dressing ingredients in a small bowl until well blended.
  4. While the quinoa is still warm, stir in the green onions, cherries, parsley, and almonds, then toss with the dressing and serve.

Per serving: 262 calories, 8g protein, 39g carbohydrate, 9g fat, 1g sat fat, 5g mono fat, 0mg cholesterol, 3g fiber, 44mg sodium (with optional salt: 141mg sodium)

THE SEASONED COOK If you’re new to quinoa (KEEN-wah), this is a great first-time recipe. Nutritious and high in protein, quinoa is one of those perfect whole grains to have on hand and faster to prepare than brown rice.

Turkey Meatloaf

The problem with most turkey meatloaves is that they taste dry and bland. That’s why we were determined to prepare the best turkey meatloaf you’ve ever had. One night we put together six mini-meatloaves with different ingredients and held a meatloaf bake-off for our friends. We cut them in bite-size pieces so everyone could have a taste of each one and write down their favorite. This recipe, using grated vegetables and fruit, was the clear winner. Serve with Mashed Curry Cauliflower and your favorite green vegetables. Serves 6.

Try this with: Mashed Curry Cauliflower

Ingredients

  • 1 tablespoon olive oil
  • 1 cup onions, finely chopped
  • 1 clove garlic, minced
  • 1 pound boneless, skinless ground turkey breast
  • 1 cup bread crumbs
  • 2 egg whites
  • 2 teaspoons Worcestershire sauce
  • 1 cup zucchini, carrot, and or apple, grated
  • 2 teaspoons savory dried herbs (basil, oregano, thyme, sage, or rosemary)
  • ½ teaspoon pepper
  • ½ teaspoon salt
  • 3 tablespoons spaghetti sauce, low sodium

Directions

  1. Preheat oven to 375°. Sauté onions and garlic in oil until onions are softened but not browned, about 5 minutes.
  2. In a large bowl, combine onion and garlic with rest of ingredients except spaghetti sauce, and knead with your hands until well combined and binding together.
  3. Place in an oil-sprayed 4"x8" loaf pan or form a 4"x8" loaf on a sprayed cookie sheet.
  4. Bake for 45 minutes. Remove from oven and spread spaghetti sauce evenly on top. Bake 15 minutes longer, then remove from oven and rest for ten minutes. Slice and serve.

Per Serving: 217 calories, 23 gm protein, 29 gm carbohydrate, 6 gm fat, 1 gm sat fat, 3 gm mono fat, 47 mg cholesterol, 3 gm fiber, 411 mg sodium

Mediterranean Fish Packets

Fish baked in packets promise moist, tender, and tasty results every time – even if you didn’t think you could cook fish well! Serves 4.

Ingredients

  • 4 sheets of foil or parchment paper (approx. 12" x 12" each)
  • 1 zucchini, sliced into ¼" rounds (at least 8 pieces)
  • 1 onion, thinly sliced
  • 4 teaspoons minced garlic (about 3 large cloves)
  • 1 14.5-ounce can low-sodium stewed tomato slices
  • 1 pound cod or other firm fleshed white fish, cut into 4 pieces
  • 4 tablespoons crumbled reduced-fat feta cheese
  • 1 teaspoon each dried basil, oregano, and pepper
  • 4 teaspoons olive oil
  • Optional: 4 tablespoons chopped black olives

Directions

  1. Preheat oven to 450°.
  2. On each piece of foil, layer zucchini and onion slices, ½ teaspoon garlic, and 2 tomato slices.
  3. Top with the fish, then feta and olives (if using). Sprinkle with ¼ teaspoon each of the basil, oregano, and pepper. Drizzle each with 1 teaspoon olive oil.
  4. Bake for 15-20 minutes or until fish flakes easily with a fork. Rest 5 minutes.
  5. Remove fish from foil and arrange on plates.

Per serving: 212 calories, 24g protein, 13g carbohydrate, 8g fat, 2g sat fat, 4g mono fat, 50mg cholesterol, 4g fiber, 207mg sodium

THE SEASONED COOK For more fiber, add ½ cup cooked whole grains, beans, or lentils to the foil beneath the vegetables. If using fresh herbs, remember to triple the amount.

Salmon Cakes with Yogurt Aioli

Yes you can…use canned salmon to make these healthy and tasty salmon cakes. Whether fresh fish is out of your budget or not readily available, you’re “off the hook.” Canned salmon has all the healthy protein and Omega-3s, and it’s so easy to keep on hand. Sweet corn and crunchy red pepper add color, and a dollop of tangy aioli makes the meal. Serves 4.

Try this with:Baked Sweet Potato Wedges and Apple Coleslaw

Yogurt aioli

Ingredients

  • ¼ cup plain, nonfat yogurt
  • 2 teaspoons Dijon mustard
  • ½ teaspoon garlic powder

Directions

  1. Whisk together ingredients.
  2. Cover and refrigerate.

Per serving: 12 calories, 1 gm protein, 2 gm carbohydrate, 0 gm fat, 0 gm sat fat, 0 gm mono fat, 0 mg cholesterol, 0 gm fiber, 44 mg sodium

Salmon cakes

Ingredients

  • 1 pound cooked salmon or 14¾-ounce can salmon
  • 2 green onions, finely chopped, including green parts
  • 2 egg whites
  • ½ cup canned corn, drained
  • ½ red pepper, finely diced
  • 1 teaspoon prepared mustard
  • 1 teaspoon cayenne pepper
  • ¼ cup plus 1 tablespoon whole wheat bread crumbs
  • 1 tablespoon canola oil

Directions

  1. Flake salmon and mix with next six ingredients. Add ¼ cup of the bread crumbs and mix well. Refrigerate mixture for at least 15 minutes.
  2. Form into 4 cakes. Dust each side with remaining bread crumbs.
  3. Put oil in pan and bring to medium heat. Add the cakes and cook until outside turns brown, approximately 3 minutes. Turn over and fry another 2 minutes until bottom is brown.
  4. Serve and top with yogurt aioli.

Per serving: 215 calories, 27 gm protein, 16 gm carbohydrate, 5 gm fat, 1 gm sat fat, 1 gm mono fat, 59 mg cholesterol, 2 gm fiber, 217 mg sodium

THE SEASONED COOK The secret to holding the cakes together is to refrigerate the salmon mixture before cooking, so the bread crumbs absorb moisture from the other ingredients.

Southern Fish Stew

Healthier than jambalaya and easier and more economical than bouillabaisse, this one-dish stew features convenient frozen veggies and protein-rich firm fish. And, it’s loaded with nutrients like Vitamin C and magnesium,which help control blood pressure, and lycopene, which may help prevent prostate cancer. Serves 4.

Ingredients

  • 1 medium onion, sliced into thin strips
  • 1 cup lima beans, canned or frozen
  • ½ cup chicken or vegetable broth, low sodium
  • 2 cup fresh or frozen okra
  • 1 14.5 ounce can tomatoes with juice, diced or cut, stewed or with spices
  • 1 teaspoon basil, oregano, thyme
  • ¼ teaspoon pepper
  • 1 pinch cayenne (optional for a little zing)
  • 3/4 pound firm fish cut into edible chunks (snapper or cod are excellent)

Directions

  1. Spray nonstick pan with olive oil and sauté the onion over medium heat for a few minutes until wilted, but not brown.
  2. Stir in lima beans and chicken broth. Simmer covered for 5 minutes.
  3. Stir in all the next 5 ingredients. Simmer covered for 5 minutes.
  4. Taste the broth and add pepper and cayenne to taste. Add the fish and simmer for 10 minutes or until fish is tender but not over done. Depending on the thickness, the fish may need another 5 minutes. Add more broth or water if necessary.
  5. Serve in bowls by itself or over a ½ cup serving of rice or polenta. Garnish with sliced black olives and chopped cilantro.

Per serving: 187 calories, 21 gm protein, 24 gm carbohydrate,1 gm fat, 0 gm sat, 0 gm mono, 31 mg cholesterol, 5 gm fiber, 320 mg sodium

THE SEASONED COOK You can substitute green bean, zucchini, kale, spinach or shredded cabbage for okra or lima beans. Keep it simple. Also, keep frozen or canned vegetables on hand to create this perfect simple supper if you are low on fresh ones. For an even more down home flavor, use smoked paprika.

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