Salads, Soups & Sandwiches

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Ingredients
  • 2 -3 avocados, chopped
  • 1 (15 1/2 ounce) can black beans, drained and rinsed
  • 1 (10 ounce) package frozen white corn, cooked and drained
  • 1/4 - 1/2 cup onion, chopped
  • 3 roma tomatoes, chopped
  • 1/4 cup cilantro, chopped
  • 1/2 lime, juice of, freshly squeezed
  • 1 dash coarse salt
  • 1 dash olive oil
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Nutrients
  • Calories: 410.6 g
  • Carbohydrates: 60.5 g
  • Cholesterol: 0 g
  • Fat: 16.9 g
  • Fiber: 17.9 g
  • Protein: 13.9 g
  • Saturated Fat: 2.5 g
  • Sodium: 44.9 g
  • Sugar: 2.4 g

Avocado and Black Bean Salad

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Ingredients
  • 1⁄4 cup white wine vinegar
  • 1 tablespoon minced shallot
  • 2 teaspoons Dijon mustard
  • 3⁄4 teaspoon salt
  • 1⁄2 teaspoon fresh ground black pepper
  • 1⁄2 cup vegetable oil (I use grape seed oil to make it healthier)
  • 1⁄2 cup walnut oil
  • 2 lbs asparagus, trimmed and steamed until tender
  • 1⁄3 cup walnuts, toasted
  • 1 tablespoon fresh parsley leaves, chopped
  • 1⁄4 cup blue cheese, crumbles
  • salt
  • fresh ground black pepper
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Nutrients
  • Calories: 419.8
  • Calories from Fat: 383 g
  • Total Fat: 42.6 g
  • Saturated Fat: 5.5 g
  • Cholesterol: 4.2 mg
  • Sodium: 410 mg
  • Total Carbohydrate: 7.8 g
  • Dietary Fiber: 3.6 g
  • Sugars: 2.2 g
  • Protein: 6 g

Asparagus Salad with Walnut Oil Vinaigrette

This is the BEST recipe I have ever found using fresh asparagus. I think I could eat this salad everyday for…

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Ingredients
  • 4 cups low sodium vegetable broth
  • 9 ounces refrigerated ravioli (vegetable, cheese, mushroom or combination. If frozen, thaw)
  • 1 (14 ounce) can diced tomatoes
  • 1⁄4 cup sun-dried tomato, chopped (if in oil rinse)
  • 1⁄2 cup sweet onion, chopped
  • 1 tablespoon garlic, minced
  • 3 cups fresh baby spinach leaves, packed
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • 1 pinch ground cayenne pepper
  • salt, to taste
  • fresh ground black pepper, to taste
  • freshly grated parmesan cheese, to taste
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Nutrients
  • Calories: 44
  • Calories from Fat: 3 g
  • Total Fat: 0.4 g
  • Saturated Fat: 0.1 g
  • Cholesterol: 0 mg
  • Sodium: 94.8 mg
  • Total Carbohydrate: 9.4 g
  • Dietary Fiber: 2.7 g
  • Sugars: 4.9 g
  • Protein: 2.4 g

Fresh Spinach and Ravioli Soup

This is a healthy and satisfying soup using vegetable broth and fresh spinach. I use a refrigerated asparagus, gruyere cheese filled…

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Ingredients
  • 10 ounces whole wheat penne
  • 3 pints cherry tomatoes, quartered (or grape tomatoes)
  • 8 ounces fresh mozzarella balls, drained
  • 4 garlic cloves, minced
  • 3⁄4 cup fresh basil, slivered (or use 1 tsp dry)
  • 1 cup olive oil
  • salt, to taste
  • fresh ground black pepper, to taste
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Nutrients
  • Calories: 942.3
  • Calories from Fat: 613 g
  • Total Fat: 68.2 g
  • Saturated Fat: 15.2 g
  • Cholesterol: 44.9 mg
  • Sodium: 374.9 mg
  • Total Carbohydrate: 64.6 g
  • Dietary Fiber: 8.8 g
  • Sugars: 6.5 g
  • Protein: 25.4 g

Fresh Cherry Tomato with Basil and Mozzarella…

I have found this to be an excellent way to serve whole wheat pasta. Of course you could use regular pasta…

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Ingredients
  • 1 tablespoon olive oil
  • 5 garlic cloves, minced
  • 1 Vidalia onion, chopped
  • 2 cups eggplants, peeled and diced
  • 1 cup zucchini, sliced thin
  • 1 cup yellow squash, sliced thin
  • 1 green bell pepper, chopped
  • 2 lbs fresh tomatoes, diced
  • 1 tablespoon dried basil
  • 1 tablespoon dried parsley
  • 1⁄2 teaspoon kosher salt (to taste)
  • fresh ground black pepper, to taste
  • 8 ounces cheese tortellini
  • 1 cup shredded mozzarella cheese
  • 1 cup parmesan cheese, freshly grated to garnish
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Nutrients
  • Calories: 321.2
  • Calories from Fat: 130 g
  • Total Fat: 14.5 g
  • Saturated Fat: 7.1 g
  • Cholesterol: 45.3 mg
  • Sodium: 764.8 mg
  • Total Carbohydrate: 31.3 g
  • Dietary Fiber: 4.8 g
  • Sugars: 7.7 g
  • Protein: 18.4 g

Ratatouille Tortellini Bake

I love this simple and fresh recipe. You can use canned diced tomatoes, but I suggest using your fresh garden tomatoes…

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Ingredients
  • 1⁄2 - 3⁄4 cup mayonnaise
  • 2 tablespoons ketchup
  • 1⁄4 teaspoon horseradish
  • 1⁄8 teaspoon Dijon mustard
  • 1 tablespoon minced onion
  • 1 tablespoon fresh parsley, finely chopped (or 1/2 TBSP chopped fresh marjoram)
  • 10 ounces mixed romaine lettuce, and
  • radicchio
  • 1 lb fresh crabmeat (pick over for shells and cartilage)
  • fresh lemon juice
  • 1 avocado, peeled and sliced
  • 2 hard-boiled eggs, sliced
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Nutrients
  • Calories: 352
  • Calories from Fat: 190 g
  • Total Fat: 21.2 g
  • Saturated Fat: 3.5 g
  • Cholesterol: 180.5 mg
  • Sodium: 668.6 mg
  • Total Carbohydrate: 16.9 g
  • Dietary Fiber: 5 g
  • Sugars: 5.2 g
  • Protein: 25.2 g

Crab Louis

This recipe of Crab Louis comes from Legal Seafood. This is not only a delicious way to serve crab, but also…

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Ingredients
  • 3 tablespoons olive oil
  • 1 tablespoon minced garlic
  • 1⁄2 cup scallion, chopped (include some of the green tops)
  • 3⁄4 lb shrimp, cooked and peeled
  • 3 tablespoons fresh parsley, chopped (or sweet marjoram)
  • 1 tablespoon fresh cilantro, chopped
  • 3 tablespoons fresh lemon juice
  • 1⁄2 cup arugula
  • 1 bunch chicory lettuce, washed, stemmed and dried (about 2 cups)
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Nutrients
  • Calories: 191.5
  • Calories from Fat: 105 g
  • Total Fat: 11.7 g
  • Saturated Fat: 1.7 g
  • Cholesterol: 129.6 mg
  • Sodium: 131.2 mg
  • Total Carbohydrate: 3.6 g
  • Dietary Fiber: 0.6 g
  • Sugars: 0.7 g
  • Protein: 17.9 g

Shrimp, Arugula and Chicory Salad

This is a very light salad taking less than 10 minutes to prepare. It must be made just prior to serving…

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Ingredients
  • 1 lb ground beef
  • 1 onion, chopped
  • 1 (8 ounce) can tomato sauce
  • 1 cup water
  • 1⁄2 cup chopped green pepper
  • 1 1⁄2 - 2 tablespoons chili powder
  • 1⁄2 teaspoon salt
  • 1⁄4 teaspoon ground pepper
  • 1 dash ground oregano
  • 2 (16 ounce) cans kidney beans, drained
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Nutrients
  • Calories: 472.5
  • Calories from Fat: 171 g
  • Total Fat: 19 g
  • Saturated Fat: 7 g
  • Cholesterol: 77.1 mg
  • Sodium: 1367.4 mg
  • Total Carbohydrate: 42.4 g
  • Dietary Fiber: 12.3 g
  • Sugars: 8.4 g
  • Protein: 34.5 g

My Favorite Chili

I love this chili recipe! It is so easy and tastes so good! I like to serve it with shredded cheddar…

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Ingredients
  • 3 cups rolled oats
  • 1 cup raisins
  • 1⁄4 cup granulated sugar
  • 2 teaspoons baking powder
  • 1 3⁄4 teaspoons cinnamon, divided
  • 3⁄4 teaspoon salt
  • 1⁄2 cup applesauce
  • 1⁄2 cup plain yogurt
  • 1⁄2 cup whole milk
  • 1⁄4 cup canola oil
  • 2 large eggs
  • 2 teaspoons pure vanilla extract
  • 2 tablespoons packed light brown sugar
  • warm milk
  • yogurt
  • fresh fruit
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Nutrients
  • Calories: 286.4
  • Calories from Fat: 88 g
  • Total Fat: 9.9 g
  • Saturated Fat: 1.6 g
  • Cholesterol: 50.1 mg
  • Sodium: 309.9 mg
  • Total Carbohydrate: 44.3 g
  • Dietary Fiber: 3.6 g
  • Sugars: 20 g
  • Protein: 7.2 g

Baked Oatmeal

This is a healthy and delicious way to serve your oatmeal in the morning. With the first taste, you will wonder…

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Ingredients
  • 5 ears fresh corn, husked and silk removed
  • 7 ounces scallions (about 20)
  • 3 slices bacon, cut into 1/2 inch pieces
  • 1 tablespoon unsalted butter
  • 1 jalapeño, cored, seeded and finely diced
  • 1 teaspoon kosher salt (or to taste)
  • black pepper, freshly ground (to taste)
  • 3 1⁄2 cups low sodium chicken broth
  • 1 large yukon gold potato, peeled and cut into 1/2 inch pieces (8-9 oz)
  • 1 1⁄2 teaspoons fresh thyme, chopped
  • 2 tablespoons heavy cream
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Nutrients
  • Calories: 172.7
  • Calories from Fat: 66 g
  • Total Fat: 7.4 g
  • Saturated Fat: 3.4 g
  • Cholesterol: 14.7 mg
  • Sodium: 482.7 mg
  • Total Carbohydrate: 23.8 g
  • Dietary Fiber: 3.4 g
  • Sugars: 3.7 g
  • Protein: 6.9 g

Summer Corn Chowder with Scallions, Bacon and…

The true taste of your summer favorites shine through in this wonderful chowder! Only two tablespoons of cream in this, pureeing…

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Ingredients
  • kosher salt
  • 2 tablespoons extra virgin olive oil
  • 4 cups cherry tomatoes, about 1 1/2 pounds (or grape)
  • 1 large garlic clove, minced
  • 1 (6 ounce) can light tuna in vegetable oil, drained and separated into chunks
  • 2 tablespoons pepperoncini peppers (about 4 medium peppers from jar, stemmed, seeded and minced)
  • 1 tablespoon capers, lightly chopped
  • 1 teaspoon fresh lemon juice
  • 1 teaspoon unsalted butter (cold)
  • 1⁄2 teaspoon lemon zest, packed and freshly grated
  • 8 ounces dried angel hair pasta
  • 3 tablespoons flat leaf parsley, coarsely chopped
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Nutrients
  • Calories: 526.4
  • Calories from Fat: 148 g
  • Total Fat: 16.6 g
  • Saturated Fat: 3.2 g
  • Cholesterol: 13.6 mg
  • Sodium: 368.5 mg
  • Total Carbohydrate: 65.8 g
  • Dietary Fiber: 5.2 g
  • Sugars: 6.9 g
  • Protein: 28.5 g

Angel Hair Pasta with Sautéed Cherry Tomatoes,…

This is a real quick fix to a week night supper, using canned tuna. Would make a second night meal using…

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Ingredients
  • 16 ounces frozen cheese tortellini
  • 1 large garlic clove, finely chopped
  • 2 ounces thinly sliced prosciutto, cut into strips
  • 2 cups corn (about 4 ears)
  • 1/4 cup unsalted butter
  • 2 medium tomatoes, chopped
  • 1/2 cup basil, chopped
  • grated parmesan cheese, if desired
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Nutrients
  • Calories: 552.3
  • Calories from Fat: 188 g
  • Total Fat: 20.9 g
  • Saturated Fat: 11.6 g
  • Cholesterol: 78.1 mg
  • Sodium: 409.1 mg
  • Total Carbohydrate: 76.8 g
  • Dietary Fiber: 5.4 g
  • Sugars: 5.3 g
  • Protein: 18.9 g

Summer Garden Tortellini

I just love this is wonderful quick to serve pasta dish! Use your abundance of summer vegetables from your garden or…

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Ingredients
  • 1⁄2 cup chopped pecans
  • 3⁄4 cup mayonnaise
  • 1 tablespoon fresh tarragon, chopped (or 1 1/2 tsp dried, crushed tarragon)
  • 1 teaspoon grated lemon rind
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon salt
  • 1⁄2 teaspoon fresh ground pepper
  • 3 cups chopped cooked chicken
  • 2 celery ribs, finely chopped
  • 1⁄2 small sweet onion, finely chopped
  • 2 cups red seedless grapes, cut in half (optional)
  • halved lemon slice
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Nutrients
  • Calories: 453.2
  • Calories from Fat: 284 g
  • Total Fat: 31.6 g
  • Saturated Fat: 4.9 g
  • Cholesterol: 90.2 mg
  • Sodium: 990.6 mg
  • Total Carbohydrate: 15.1 g
  • Dietary Fiber: 2 g
  • Sugars: 4.2 g
  • Protein: 28.4 g

Lemon-Terragon Chicken Salad

This delicious recipe comes from Southern Living, June 2007.

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Ingredients
  • 1 cup strawberry, stemmed
  • 1⁄2 cup orange juice
  • 2 tablespoons raspberry vinegar
  • 2 tablespoons extra virgin olive oil
  • 4 teaspoons honey
  • 1⁄4 teaspoon salt
  • 8 cups trimmed spinach leaves
  • 1 lb asparagus spear, blanched and drained
  • 4 tablespoons toasted slivered almonds
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Nutrients
  • Calories: 183.8
  • Calories from Fat: 96 g
  • Total Fat: 10.7 g
  • Saturated Fat: 1.3 g
  • Cholesterol: 0 mg
  • Sodium: 209.8 mg
  • Total Carbohydrate: 20 g
  • Dietary Fiber: 5.2 g
  • Sugars: 12.1 g
  • Protein: 6.3 g

Spinach-Asparagus Salad with Strawberry Dressing

I hope you will enjoy this wonderful salad I discovered in the California Strawberry Commission.

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Ingredients
  • 1 cup walnut halves, toasted
  • 8 ounces sliced bacon
  • 3 pears, sliced (Bosc work best)
  • nonstick vegetable cooking spray
  • 2 cups ruby port
  • 1 shallot, sliced
  • 1 cup olive oil
  • 3 tablespoons red wine vinegar
  • 12 cups mixed baby greens
  • 3⁄4 cup crumbled Roquefort cheese
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Nutrients
  • Calories: 795.3
  • Calories from Fat: 592 g
  • Total Fat: 65.8 g
  • Saturated Fat: 11.8 g
  • Cholesterol: 25.7 mg
  • Sodium: 324.3 mg
  • Total Carbohydrate: 27.1 g
  • Dietary Fiber: 3.9 g
  • Sugars: 14.8 g
  • Protein: 7.9 g

Grilled Pear Salad with Bacon, Roquefort and…

You will enjoy this salad full of lively and inviting flavors which comes from the Al Biernat’s Restaurant in Dallas, TX.

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