Posted on: 13.08.2021 Posted by: Drlark Comments: 0

July 19, 2004



Mexican Wrap

1 corn tortilla

1/2 cup cooked black beans

1/2 cup cooked brown rice

1/4 cup chopped, fresh tomatoes

1/4 avocado, sliced

1 tablespoon chopped, fresh cilantro

1 tablespoon grated soy or rice cheese

Hot sauce to taste

  1. Place tortilla in heated heavy-bottomed skillet.
  2. Add beans and rice and heat over medium heat

    for a few minutes until warm.

  3. Remove from heat.
  4. Place tomato, avocado,

    and cilantro on top.

  5. Fold sides and ends

    in to make a package.



Calories: 374 Fat: 9g Fiber: 14g
Sodium: 149mg Carbs: 62g  


Tofu and Veggie Pasta

(serves six)

1 package rice noodles

1 12-oz package of extra firm tofu

3 T olive oil, divided

5 T white vinegar

3 T honey

4 T soy sauce

3 T fresh mint, chopped

2 T roasted almonds, chopped

3 garlic cloves, minced

2 C of eggplant, cut in half lengthwise and sliced

3 red peppers, sliced

4 zucchini, sliced

3 C fresh bean sprouts

5 to 6 scallions, chopped

  1. Cook rice noodles, per directions.
  2. Place noodles in a large serving bowl and

    set aside.

  3. Cube tofu and cook in 1 T of olive oil for

    5-7 minutes, or until brown.

  4. In a medium-sized bowl, mix vinegar, honey,

    soy sauce, mint, almonds, and garlic. Set aside.

  5. In wok or large skillet, heat remaining olive


  6. Add eggplant, red peppers, and zucchini.
  7. Sauté for 4-5 minutes.
  8. Add bean sprouts, scallions, and cooked tofu.
  9. Sauté another 3-4 minutes.
  10. Add vegetables and tofu to the rice noodles.
  11. Pour soy sauce and mint mixture over top.
  12. Mix well and serve.





Fat: 20g Fiber: 6g
Sodium: 778mg Carbs: 65g  


Coconut Shrimp

(serves 4)

20 large shrimp (about one pound), peeled, deveined,

and cooked

1/4 C cornstarch

1/2 t salt

1/2 t paprika

2 large egg whites

1 1/4 C flaked coconut

olive oil

  1. Preheat oven to 400°.
  2. With tails intact, rinse shrimp and dry thoroughly

    with a paper towel. Place in a shallow dish and set aside.

  3. In a second shallow

    dish, combine cornstarch, salt, and paprika and set aside.

  4. In a medium-sized mixing

    bowl, beat egg whites until light and foamy.

  5. Place coconut into a

    third bowl.

  6. Dip shrimp, one at a

    time, first into the cornstarch mixture, then into the egg whites,

    then into the coconut. Place on a cookie sheet covered lightly

    with olive oil.

  7. Once all shrimp have

    been coated, bake at 400° for 12 to 15 minutes, flipping

    the shrimp after 7 minutes.

  8. Serve with Fruity


  9. Serving size is five

    shrimp per person.





Fat: 13g Fiber: 3g
Sodium: 456mg Carbs: 25g  


Portabella Quiche

(serves 6)

olive oil

3/4 C of red onion, diced

3 portabello mushrooms, thickly diced

2 C fresh spinach, chopped

1/4 C ground corn meal

2 C unflavored soy or rice milk

4 eggs

1/4 C soy parmesan cheese

1 1/2 t garlic powder

1 1/2 t Spike or other mixed spice seasoning

1 t pepper

  1. Heat olive oil in skillet on medium high for

    several minutes.

  2. Add onion and portabellos and sauté

    for 4-5 minutes.

  3. Add spinach and cook 3-4 minutes.
  4. Add corn meal and mix thoroughly.
  5. Place in a deep-dish pan – preferably

    a quiche pan or comparable dish – and set aside.

  6. In a separate mixing bowl, whisk soy or rice

    milk with the eggs and parmesan cheese.

  7. Add spices, then pour over the portabello


  8. Bake at 350° for 40-45 minutes, until

    the center is set and firm.

  9. Let stand 5-10 minutes before serving.





Fat: 8g Fiber: 2g
Sodium: 98mg Carbs: 12g  
*Calculated with soy milk.


Salmon with Fresh


(serves 4)

4 6-oz salmon steaks

2 t extra virgin olive oil

1 1/2 t fresh parsley, chopped

1 1/2 t fresh chives, chopped

1 1/2 t fresh tarragon, chopped

olive oil to brush pan and salmon

  1. Brush a grill pan with olive oil and place

    on high heat for several minutes.

  2. Place salmon in pan and brush each steak with

    olive oil.

  3. Grill for 6 to 8 minutes per side, or until

    it is white and flaky in the center.

  4. Remove from pan and place on plates.
  5. Mix parsley, chives, and tarragon in small


  6. Drizzle each steak with 1/2 teaspoon of olive

    oil and sprinkle with herb combination.

  7. Serve immediately.





Fat: 11g Fiber: 0g
Sodium: 75mg Carbs: 0g  




6 green or red peppers

1/2 C celery, diced

1/2 large onion, chopped

2 1/2 C cooked brown rice

1/2 C low-sodium tomato juice

1/4 t sea salt

2 C tomato sauce*

  1. Scoop out peppers.
  2. Mix remaining ingredients, except the tomato


  3. Fill peppers with mixture and place in shallow

    baking dish.

  4. Pour tomato sauce over peppers and bake uncovered

    at 350° for 45 minutes.

  5. Serve immediately.





Fat: 6g Fiber: 8g
Sodium: 356mg Carbs: 41g  




(serves 6)

2 T olive oil

1 clove garlic, minced

1/2 small onion, chopped

1/2 green pepper, diced

2 C tomatoes, chopped

1 6-oz can tomato paste

1 t basil

1 t oregano

1/2 t sea salt

Sauté garlic, onion, and green pepper

in oil over medium heat until tender.

Add remaining ingredients and cook on low for

15 minutes.





Fat: 5g Fiber: 3g
Sodium: 229mg Carbs: 12g  




(serves 6)

2 C diced onion

1 C diced green pepper

3 cloves garlic, chopped

2 T olive oil

1 pound ground turkey

2 t cinnamon

2 t paprika

1 t chili powder

1 t cumin

1/2 t allspice

1/2 t marjoram

1/4 t nutmeg

1 cinnamon stick

1/2 t pepper

2 1/2 C chopped tomatoes

Sauté onion, pepper and garlic in olive

oil. Add turkey and cook until completely browned. Add next seven

ingredients (cinnamon through cinnamon stick) and cook for 2-3

minutes. Add pepper and tomatoes and simmer 30 minutes. Remove

cinnamon stick before serving.





Fat: 11g Fiber: 4g
Sodium: 85mg Carbs: 13g  




Makes 8 skewers

1/3 C low-sodium soy sauce

3 tablespoons maple syrup

1 1/2 T white vinegar

1 T minced ginger (fresh, peeled)

1/4 t red pepper powder

1 T minced, fresh garlic

1 1/2 t cornstarch

1 1/2 t water

15-20 peeled and deveined pre-cooked shrimp

15-20 scallops

4-5 portabella mushrooms, quartered

3-4 leeks, cut into 15-20 pieces

1-2 T olive oil

8 skewers

Combine soy sauce, maple syrup, vinegar, ginger,

red pepper powder, and garlic in saucepan over medium high heat.

Bring to a boil and cook for 2-3 minutes. In a separate bowl,

mix cornstarch and water. Add to mixture in saucepan. Bring to

a boil and cook one minute. Set aside. On skewers, alternate shrimp,

portabella, scallop, and leek until you have two or three of each

per skewer for all eight skewers. Brush each skewer with olive

oil and place in broiler or on a grill (also brushed with olive

oil) for about three minutes. Turn and brush on half the soy sauce

mixture. Cook 1-2 minutes. Turn and coat with remaining mixture.

Cook another 1-2 minutes or until scallops are done.

Serve over rice noodles tossed with sesame oil,

soy sauce, green peas, and sliced water chestnuts.





Fat: 4g Fiber: 1g
Sodium: 931mg Carbs: 14g  




(serves four)

1 red pepper, diced

1/2 small red onion, diced

2 T olive oil

1 14-oz can vegetarian refried beans

1/2 avocado, thinly sliced

1 tomato, sliced

1/2 C chopped lettuce

6 T salsa (click here for


4 corn tortillas

Sauté pepper and onion in olive oil for

4-5 minutes. While they are cooking, warm tortillas in oven (200º

F). In separate pan, heat beans. Place tortillas on a plate. Evenly

distribute the onion/pepper mixture, beans, avocado, tomato, lettuce,

and salsa on each tortilla. Serve warm.





Fat: 11g Fiber: 10g
Sodium: 629mg Carbs: 36g  



Fettuccini with Marinara Sauce

Serves four

2 T olive oil

3 cloves garlic, minced

(2) 15-oz cans diced tomatoes with basil, garlic, and oregano,


one package spinach fettuccini

Sauté garlic in the olive oil for 3-4

minutes. Add tomatoes and simmer for 10 minutes. While tomatoes

are simmering, boil water and cook fettuccini. Drain fettuccini.

In a large bowl, mix fettuccini and tomato mixture. Serve warm.





Fat: 7g Fiber: 0g
Sodium: 329mg Carbs: 18g  


Artichoke and Olive


( Serves 4)

1 pizza crust (12-inch)

1 1/2 t olive oil

3/4 C low-salt tomato sauce

1 large tomato in thin wedges

6 cooked artichoke hearts, chopped

1/2 C soy mozzarella cheese, grated

10 black olives, chopped

1/2 small red onion, sliced thin

1/2 green pepper, chopped

1/2 t dry basil

1/2 t dry oregano

Preheat oven to 450°. Drizzle oil on pizza

crust. Spread tomato sauce evenly over crust. Distribute tomato

wedges, artichoke hearts, olives, onion, and green pepper over

crust. Sprinkle with basil and oregano. Bake for 16 minutes or

until crust is golden brown. Add soy mozzarella cheese if you

like and bake another 4 minutes. These exotic artichokes not only

add an elegant touch to your pizza, they deliver the vitamin B

complex, calcium, magnesium, and potassium vital to your health.





Fat: 4g Fiber: 3g
Sodium: 151mg Carbs: 20g  




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