Manhattan Crab Chowder
Ingredients
2 tablespoons extra-virgin olive oil
1 cup finely diced onion
1 cup finely diced cored funnel bulb, plus 2 tablespoons chopped fronds, divided.
2 tablespoons minced garlic
1 teaspoons Italian seasoning blend
1/8 teaspoon salt
½ teaspoon freshly ground pepper
1 14 ounce can reduced-sodium chicken broth or vegetable broth
1 ½ cups water
2 cups precooked diced potatoes
2 cups canned crushed tomatoes
1 pound pasteurized crab meat, drained if necessary
Directions
Heat oil in a large saucepan over medium heat. Add onion, fennel bulb, garlic, Italian seasoning, salt and pepper and cook, stirring often, until the vegetables are just starting to brown, 6 to 8 minutes.
Add broth, water and potatoes; bring to a boil. Reduce heat to a simmer and cook until the vegetables are tender, 3 to 5 minutes. Stir in tomatoes, crab and fennel fronds. Return to a boil, stirring often; immediately remove from heat.
We call for convenient canned crushed tomatoes, but you only need 2 cups; store leftover tomatoes in an airtight container for 1 week in the refrigerator or months in the freezer. Note: Look for precooked diced potatoes in the refrigerated section of most supermarket produce departments—near other fresh, prepared vegetables.
Nutrition Facts
Calories 211
Carbohydrate Servings 1 1/2
Carbohydrates 21 g
Protein 18 g
Fat 5 g
Saturated Fat 1 g
Cholesterol 88 g
Monounsaturated Fat 4 g
Dietary Fiber 3 g
Sodium 647 mg
Potassium 513 mg
Exchanges 1 starch, 1 vegetable, 2 very lean meat, 1 fat
Nutrition Bonus Iron (35% daily value), Vitamin C (30% dv), Calcium (15% dv)
Asparagus with Romano Cheese and Pine Nuts
Ingredients
1 pound Fresh asparagus (cut in half, using the top half of the spear)
1 1/2 tablespoons Olive oil
1/4 cup Romano cheese, fresh grated
1/4 cup Pine nuts
1/4 teaspoon Freshly ground pepper
1 Fresh lemon
Preparation
Turn on the broiler to high heat. Arrange asparagus on a baking sheet. Brush with olive oil on both sides of the asparagus. Add the cheese and pine nuts. Broil for 4 to 5 minutes or until cheese melts. Remove from heat. Add pepper and a squeeze of fresh lemon juice.
Recipe Details
Total Preparation Time: Less than 15 minutes
Ingredients: Vegetables
Actual Cooking Time: Less than 15 minutes
Number of Servings: 6
Origin: American
Special Features: Vegetarian
Nutrition Content: Low Calorie
Low Sodium
Meal Type: Entree
Nutrient Information
Calories: 64 Total
Fat: 5 g
Saturated Fat: 1 g
Polyunsaturated Fat: 1 g
Carbohydrates: 2 g
Protein: 2 g
Vitamin A: 20 RE
Vitamin C: 6 mg
Calcium: 34 mg
Sodium: 31 mg
Iron: 1 mg
Fiber: 1 g
Broccoli Cauliflower Salad 
Ingredients
1 Head of Brocoli- cut into bite size pieces
1 Head of Cauilflower- cut into bite size pieces
1 Lg. Red Onion- diced
8 ozs. Fresh mushrooms- sliced
1 bottle Lite zesty Italian Dressing
Preparation
Place all ingredients in a big bowl with a lid. Seal lid and shake. Best when made at least one day in advance for the dressing to marinate vegetables.
Recipe Details
Total Preparation Time: 15 to 30 minutes
Ingredients: Salads & Dressings
Actual Cooking Time: No Cooking Required
Number of Servings: Single
Special Features: Make Ahead
Nutrition Content: Low Calorie
Nutrient Information
Calories: 109
Total Fat: 9.7g
Saturated Fat: 1.4g
Polyunsaturated Fat: 5.6g
Carbohydrates: 5.2g
Protein: 1.6g
Vitamin A: 245 IU
Vitamin C: 23,8mg
Calcium: 15 mg
Sodium: 162.3mg
Iron: 0.5mg
Fiber: 1.4g
Stuffed Potatoes 
Ingredients
3 Large baking potatoes
2 Large stalks broccoli
1/2 teaspoon Salt
1 tablespoon Extra-virgin olive oil
1-2 tablespoons Lowfat milk
2 tablespoons Grated Parmesan cheese
Preparation
1. Scrub the potatoes and make shallow cuts around their middles to make it easier to cut them in half after baking. Bake the potatoes at 400 degrees until soft, about 1 hour, depending on the size of the potatoes.
2. Meanwhile, cut the ends from the stalks of broccoli and peel some of the outer skin off to make the stems more edible. Steam the broccoli until crunchy-tender and bright green. Drain and chop fine.
3. Cut potatoes in half and scoop out the insides into a bowl. Add the salt, olive oil and just enough milk to allow you to mash the potatoes into a smooth paste. Add the Parmesan cheese and the chopped broccoli and mix well.
4. Pile the mixture back into the potato shells, arrange on a baking dish and heat them to desired temperature.
Recipe Details
Total Preparation Time: Less than 15 minutes
Ingredients: Vegetables
Actual Cooking Time: 1 hour
Number of Servings: 6
Special Features: Quick to Prepare (under 30 minutes)
Simple (6 ingredients or less)
Make Ahead
Vegetarian
Nutrition Content: Low Fat
Meal Type: Entree
Nutrient Information
Calories: 156 Total Fat: 3g Saturated Fat: <1g Carbohydrates: 29g Protein: 5g Vitamin C: 68mg Calcium: 67mg Sodium: 251mg Fiber: 3g
Things to add to make the dish a little different:
Use half mashed cauliflower, and a half of a potato to make it more healthy also.
Try fat free/low fat sour cream.
Add some chicken broth (substitute for butter) and some grilled chicken breast strips.
Chicken and Lemon-Broccoli Alredo 
Ingredients
4 Small skinless, boneless chicken breast halves
Salt and pepper
8 oz. Mushrooms, halved
1 tbsp. Olive or cooking oil
1 Lemon
3 cups Fresh broccoli florets
1 10-oz. Container refrigerated light Alfredo pasta sauce
Preparation
1. Season chicken with salt and pepper. In large skillet brown chicken and mushrooms 4 minutes in hot oil, turning chicken halfway through.
2. Meanwhile, shred 2 teaspoons lemon peel; set aside. Slice lemon. Add broccoli and lemon slices to skillet. Cover; cook 8 minutes or until chicken is done (170 degrees F on an instant-read thermometer).
3. Place chicken and vegetables on plates. Add Alfredo sauce to skillet; heat through. Serve with chicken. Add lemon peel and pepper.
Recipe Details
Total Preparation Time: 15 to 30 minutes
Ingredients: Chicken & Turkey
Actual Cooking Time: 15 to 30 minutes
Number of Servings: 4
Special Features: Quick to Prepare (under 30 minutes)
Nutrition Content: Low Calorie
Meal Type: Entree
Nutrient Information
Calories: 295
Total Fat: 12 g
Saturated Fat: 5 g
Polyunsaturated Fat: 1 g
Carbohydrates: 16 g
Protein: 35 g
Calcium: 19%
Sodium: 705 mg
Iron: 10%
Fiber: 4 g
Creamy Asparagus Soup 
Ingredients
2 lbs Asparagus
1 Large yellow onion, chopped
3 tbsp Reduced calorie trans fat free margarine
3 cups Low sodium chicken broth
1 cup Skim milk
6 oz Plain fat free yogurt
Fresh lemon juice from one lemon
Freshly ground black pepper
Preparation
Break the tough bottoms from asparagus stalks and discard. Rinse the asparagus tips (reserve some for garnish) and place in large pot with chopped onion, margarine, chicken broth and skim milk.
Cook at medium heat until asparagus is very tender, 15 to 20 minutes. Add freshly ground black pepper to taste. Purée soup in batches in a blender or food processor until smooth.
Transfer to a bowl (use caution when blending hot liquids), and return to and whisk in yogurt and lemon squeeze of lemon juice. Garnish with asparagus tips.
Recipe Details
Total Preparation Time: 15 to 30 minutes
Ingredients: Vegetables
Actual Cooking Time: 15 to 30 minutes
Number of Servings: 6
Nutrition Content: Low Calorie
Low Fat
Meal Type: Lunch Entree
Nutrient Information
Calories: 96
Total Fat: 3 grams
Saturated Fat: 1 gram
Carbohydrates: 13 grams
Protein: 8 grams
Sodium: 315 mg
Creamy Chicken and Rice 
Ingredients
4 To 5 Chicken Breast, cooked and shredded
2 cans Cream of chicken with herbs
8 oz. Sour cream
2-4 tbsp. Chicken broth
1 1/2 Cooked rice
1 Tube ritz crackers, crumbled
1/4 cup Butter melted
Preparation
Combine first 4 ingredients, place in a saucepan and heat through until smooth.
Meanwhile cook rice. Place cooked rice in the bottom of a greased 9x13 pan. Top the rice with the chicken mixture.
Place crackers in a ziplock bag and crush. Add melted butter to the crushed crackers and mix thoroughly. Sprinkle cracker crumbs all over the top of the casserole.
Bake at 350 for 35 minutes.
Recipe Details
Total Preparation Time: 15 to 30 minutes
Ingredients: Chicken & Turkey
Rice, Pasta & Bread
Actual Cooking Time: 15 to 30 minutes
Number of Servings: 8
Meal Type: Entree
Dijon-Cilantro Tuna Salad on Whole Grain Bread
Ingredients
½ cup plain nonfat yogurt
6 tablespoons sweet pickle relish
2 tablespoons Dijon mustard
2 tablespoons whole grain mustard
2 (6 ounce) cans tuna, drained (solid albacore packed in water)
1 cup celery, chopped
½ cup red onion, chopped
½ cup fresh cilantro, chopped
12 slices bread, toasted (whole grain)
12 slices tomatoes (ripe)
arugula leaf
Directions
Mix first 4 ingredients in large bowl. Mix in tuna. Add celery, onion, and cilantro; mix well. Cover; chill at least 30 minutes.
Spoon 1/2 cup tuna on each of 6 bread slices. Top with tomato slices, arugula, and bread slices. Cut sandwiches in half.
Nutrition Facts:
Serving Size is 1 sandwiches 101g
Recipe makes 12 sandwiches
Calories 133
Calories from Fat 22 (16%)
Total Fat 2.5g 3%
Saturated Fat 0.6g 2%
Monounsaturated Fat 0.8g
Polyunsaturated Fat 0.8g
Trans Fat 0.0g
Cholesterol 10mg 3%
Sodium 314mg 13%
Potassium 214mg 6%
Total Carbohydrate 18.2g 6%
Dietary Fiber 1.3g 5%
Sugars 4.2g
Protein 9.6g 19%
Potato, Tuna & Egg Salad
Ingredients
- 240g baby new potatoes, about 6
- 100g green beans, trimmed & halved crossways
- 2 tablespoons skim-milk natural yogurt
- 1 teaspoon finely grated lemon rind
- 2 teaspoons lemon juice
- 185 g tuna in water, drained and flaked
- 3 green onions, sliced finely
- 1tablespoon flat leaf parsley, coarsley chopped
- 2 eggs, hard-boiled and quartered
Directions
Boil, steam, or microwave potatoes and beans, separately, until tender;drain, cool.
Meanwhile, make dressing by combining yogurt, rind and juice in medium bowl.
Quarter potatoes; add to dressing with tuna, onion and parsley, stir to combine. Serve salad topped with egg.
Nutrition Facts
Calories 319
Calories from Fat 75 (23%)
Total Fat 8.4g 12%
Saturated Fat 2.6g 13%
Monounsaturated Fat 2.8g
Polyunsaturated Fat 1.8g
Trans Fat 0.0g
Cholesterol 252mg 84%
Sodium 440mg 18%
Potassium 1009mg 28%
Total Carbohydrate 28.3g 9%
Dietary Fiber 5.3g 21%
Sugars 3.5g
Protein 32.6g 65%
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