Chicken and Coconut Curry

I love curry. Always.
This is a very quick, almost throw together recipe and while it was good, it needs a little tweaking for next time. More heat, and more curry paste. That's about it. And I think I will keep some of the green onions aside for tossing in at the last minute so they retain a bit more colour. They were tasty, but lost colour in the cooking process.

Chicken and Coconut Curry

3/4 pound skinless, boneless chicken breast halves cut into chunks ( I used 2 breasts)

1/4 tsp salt

1 tsp canola oil

1 red bell pepper cut into strips

6 scallions (or green onions) chopped

2 1/2 tsp Thai Red curry paste ( I would amp this up to at least 4 tsps next time)

2 tsp sugar

1 tsp ground cumin

1/2 tsp ground coriander

1 (14 oz) can of light coconut milk

1 (12 oz) pkg of cauliflower florets

1 (6 oz) bag of matchstick cut carrots

Sprinkle the chicken with salt. Heat1/2 tsp oil in a large non stick skillet over meadium- high heat. Add the chicken and cook, turning occasionally until browned and cooked through. About 5 minutes. Remove from pan, and keep warm.

Add the remaining 1/2 tsp oil to the skillet. Add the bell pepper and most of the scallions ( reserve some to add at the end so they retain some colour). Cook, stirring until the scallions turn bright green:about 1 minute.

Stir in the coconut milk, cauliflower and carrots; bring to a boil. Reduce heat and simmer, covered, stirring occasionally until the vegetables are tender; about 6 minutes longer.

Return the chicken to the skillet and cook until heated through; about 1 minute.

I like to serve this with jasmine or basmati rice.  

Shrimp & Mango Noodle Salad, and a Tuna and Avocado wrap

Today was hot. Really really steamy hot. So for supper I wanted something cool and refreshing. I figured wraps or sandwiches of some sort, and a salad would be perfect. While at the grocery store looking for something cool and refreshing ( aka enjoying the free air conditioning there- they keep it like an ice box) I saw a box of mangoes that were ripe and grabbed a few figuring I could incorporate that into dinner. Mangoes are delicious, and since is feels tropical outside I figured we may as well eat something tropical too.
They also had some decent looking corn on the cob.
So I came up with a shrimp and mango salad with rice vermicelli, and a tuna and avocado wrap.
The mango shrimp concoction was quite delicious and I will definitely be making that again. The tuna wrap was pretty standard as far as wraps go. I love avocado on my wraps.

 

Mango & Shrimp Noodle Salad

300 grams of rice vermicelli

1 large mango

1/4 cup lime juice

1 Tbsp brown Sugar

1 Tbsp hot chili garlic sauce

1/4 tsp salt ( next time I might use fish sauce. I didn't have any today)

cooked, peeled shrimp

1/2 cup snipped basil and mint ( 1/4 cup each)

Cook the vermicelli according to package directions. I give mine a boiling water bath. When the noodles are tender, drain them, rinse in cold water and drain again.

Peel the mango, struggle to get the pit out without wasting any of the flesh, then dice the flesh while cursing at how difficult mangoes are to pit and peel. If you don't have a  mango splitter, I highly suggest you get one. I LOVE mine. I hated trying to get into a mango before Santa left me one in my stocking a few years ago. It is easy as pie. Actually easier than pie. Pie can be time consuming... I digress.

So now that you have managed to get into your mango and dice it up, stir the lime juice, sugar, chili-garlic sauce and the salt or fish sauce in a bowl, and toss in the mango chunks, shrimp, herbs and the cooked noodles. It is ready to eat right away.

The sauce does something magical to the mangoes. I love mangoes but this was especially delicious, and even my hubby liked it and he does NOT like mangoes.

For the tuna avocado wrap-

I mixed a can of tuna with some mayo, lemon juice and dill. Spread some hummus or whatever you like on a whole wheat  wrap, add a glop of the tuna, some alfalfa sprouts, thinly sliced red pepper and red onion, a pinch of bagged broccoli slaw, some avocado wedges, some lettuce, or whatever you like on your wraps. I like a mixture of crunchy and soft things. Then  place it on some waxed paper, or saran wrap and  roll it up, and wrap it up in the waxed paper/saran so it doesn't fall apart, and if it's especially juicy it contains the drippage too. I slice it in half and peel the paper back as I eat it. 

And here is a pic of a mango splitter. You really need one. They are available at most department stores.

Thanks for looking. Enjoy!

Lentil Salad

I was at a BBQ yesterday and someone brought a lentil salad, which I had never had the pleasure of trying before. It was delicious, and since my daughter has recently decided to eat a vegetarian diet I asked for the recipe. Turns out it was from Costco. Go figure. So I attempted to make it today, and it turned out pretty darn good if you ask me. Even the Hubby liked it.
It was fast, easy, healthy and inexpensive. Right up my alley.

This is the veggies and the parsley, before I added the cooked lentils.

And the finished dish. Ok I am not a good photographer, but I assure you, it was pretty and tasty.

Lentil Salad


1 1/2 C dried lentils, rinsed
2 C water
2 C vegetable broth
1/2 C yellow onion, chopped
2 cloves garlic, minced
2 bay leaves
Combine in a med. saucepan, bring to a simmer, cover and continue to simmer 20 minutes until lentils are tender but not mushy and most of the liquid is absorbed. Remove bay leaves, drain and cool.

2 large ripe plum tomatoes, or 5 cocktail tomatoes, chopped
1/2 C red bell pepper, chopped
1/2 C red onion, chopped
1/2 C celery, chopped
3 T fresh parsley, chopped
A handful of slices almonds
1 small head romaine lettuce, chopped
In a large bowl combine all ingredients except lettuce.

Dressing
4 T lemon juice ( fresh squeezed)
1 T olive oil
1 clove garlic, minced
1 1/2 tsp italian herbs or herbs de provence or whatever combination you like. This time I used coriander, and tarragon.
1/2 tsp black pepper
1/4 tsp cayenne
1/4 tsp cumin
Shake dressing in a jar until well blended.
Drizzle dressing over lentil vegetable mixture.
Chill for an hour.
Serve on a bed of lettuce.

Asian Beef Noodle Soup

*from eat shrink and be merry

4 oz uncooked soba noodles, whole wheat spagettini, or rice vermicelli
6 cups sodium reduced beef broth
3 TBSP hoisin sauce
1 TBSP each soy sauce, grated ginger root, toasted sesame oil, and feshly squeezed lime juice
12 ounces (340 g) beef tenderloin, thinly sliced
3 cups chopped fresh spinach leaves or thinly sliced bok choy
1/3 cup chopped green onions
1/4 each of chopped fresh mint leaves, and chopped fresh basil leaves
salt and pepper to taste
1 cup bean sprouts

Cook noodles according to package directions. Drain well, rinse with cold water and drain again. Set aside until soup is ready to serve.
In a large soup pot, combine beef broth, hoisin sauce, soy sauce, ginger root, sesame oil, and lime juice. Bring to a boil. reduce heat to low and simmer for 3 minutes.
Add beef, spinach, green onions, mint and basil. Simmer for 5 more minutes, just until beef is cooked through. Taste soup and add salt and pepper if desired. 
To serve soup, place some cooked noodles in the bottom of a soup bowl, top with bean sprouts and ladle soup over top. Serve hot.

Makes 6 servings
Nutritional info per serving:
Cal: 220
total fat: 7 g
saturated fat: 2 g
protein:18 g
carbs: 22 g
fiber: 2.3 g
Cholesterol: 40 mg
sodium: 656 mg

Pork Tenderloin with cranberry pan sauce and butternut squash

(from weight watchers in 20 minutes)

1 1/4 pounds pork tenderloin trimmed and cut into 8 slices
1 tsp salt
1/4 tsp black pepper
1/2 cup reduced sodium vegetable broth
1/4 cup whole berry cranberry sauce
1 TBSP grated orange zest
1/2 tsp dried thyme
1 (10 oz) package frozen butternut squash puree, thawed
3/4 tsp pumpkin pie spice
2 tsp unsalted butter

1. Spray large non stick pan with cooking spray and set over med high heat. Sprinkle the pork with 1/2 tsp salt and the pepper. Add to the skillet and cook until browned, about 2 minutes on each side. Transfer to a plate.

2. Add the broth to the skillet, scraping up any browned bits from the bottom of the pan. Add the cranberry sauce, orange zest, thyme and pork along with any accumulated juices; bring to a boil. Reduce heat and simmer, covered until the pork is cooked through, about 8 minutes.

3.Meanwhile combine the squash puree, pumpkin spice and the remaining 1/2 tsp salt in a microwavable bowl. Dot with butter. Microwave on high for 30 seconds. Stir; microwave stirring twice more until heated through, about 2-3 minutes.

serves 4

Per Serving:
264 cal
8 g fat
95 mg chol
728 mg sod
14 g carbs
3 g fiber
33 g protein
28 mg calc

weight watcher points- 5

* I serve this with whole wheat egg noodles, and I use fresh butternut squash instead. I don't use butter, but rather cut the squash in half, spray it with cooking spray and sprinkle it with cinnamon and bake it cut side down on a cookie sheet in a 350 oven. If I am in a hurry I microwave it for 10 minutes first.

Micro-wave Chili Stuffed Tomatoes- What???

Microwave you say? Really? I had my doubts but this is actually yummy.

4 large tomatoes
1 small onion, chopped
2 garlic cloves minced
1/2 pound lean ground beef
1 cup canned red kidney beans, rinsed and drained
1 1/2 tablespoons chili powder
1/2 tsp dried oregano
1/2 tsp salt
4 tablespoons shredded fat free monterey jack cheese

Cut off and discard a slice from the top of each tomato. With a small spoon remove the seeds and inner flesh and discard the seeds and chop the flesh.
Spray a large non stick skillet with olive oil non stick spray and set over medium-high heat. Add the garlic and onions and cook for about 20 seconds. Add the ground beef and cook until no longer pink.
Stir in the beans, chopped tomato, chili powder oregano and salt. Cook, stirring until heated through, about 2 minutes. Remove from heat and stir in a few tablespoons on water if the mixture seems too dry.
Spoon the mixture evenly into the tomatoes and sprinkle evenly with the Jack Cheese. Place the stuffed tomatoes in a microwave safe dish and microwave on high till the tomatoes soften but still hold their shape and the cheese melts, about 5 minutes. Let stand at room temp for about one minute before serving.

Per serving: (1 tomato)
204 calories
4 g fat
34 mg Cholesterol
634mg sodium
24 g carbs
6 gr fibre
18 g protien
112 mg Calc.

Worth every Penne (pasta with chicken, bacon, spinach and pesto sauce

*from eat Shrink and be Merry

Sauce:
2 TBSP basil pesto
2 TBSP balsamic vinegar
1 TBSP olive oil
1/4 tsp freshly ground black pepper


2 cups uncooked whole wheat penne noodles (about 8 oz/227 g)
4 slices reduced sodium bacon, chopped
3 cups sliced mushrooms
1 cup chopped red onions
3 big handfuls baby spinach leaves
12 cherry or grape tomatoes, halved
3 cups chopped cooked chicken breast
1/4 cup shaved parm or romano cheese, or 1/2 cup crumbled light feta cheese
freshly ground black pepper to taste

To prepare sauce, whisk together all sauce ingredients in a small bowl and set aside.
Cook penne noodles according to package directions. Drain and keep warm.
While pasta is boiling cook bacon in large non stick skillet or wok over med-high heat for about 2 minutes. Remove and discard about 1 TBSP bacon drippings from skillet. Add mushrooms and onions to skillet. Cook and stir until vegetables start to soften, about 5 minutes. Add spinach leaves and tomatoes. Cook until spinach is wilted. Stir in chicken and cook just until chicken is heated through. Add cooked penne noodles and mix well. Add reserved sauce and mix again. Remove from heat and sprinkle with Parmasan cheese and black pepper.

Makes 6 servings.
Nutritional info per serving.
Cal: 331
total fat: 10.6 g
saturated fat: 2.9 g
protein: 27 g
carbs: 31 g
fiber: 5.7 g
cholesterol: 50 mg
sodium: 270 mg

Asian Beef Noodle Soup

*from eat shrink and be merry

4 oz uncooked soba noodles, whole wheat spagettini, or rice vermicelli
6 cups sodium reduced beef broth
3 TBSP hoisin sauce
1 TBSP each soy sauce, grated ginger root, toasted sesame oil, and feshly squeezed lime juice
12 ounces (340 g) beef tenderloin, thinly sliced
3 cups chopped fresh spinach leaves or thinly sliced bok choy
1/3 cup chopped green onions
1/4 each of chopped fresh mint leaves, and chopped fresh basil leaves
salt and pepper to taste
1 cup bean sprouts

Cook noodles according to package directions. Drain well, rinse with cold water and drain again. Set aside until soup is ready to serve.
In a large soup pot, combine beef broth, hoisin sauce, soy sauce, ginger root, sesame oil, and lime juice. Bring to a boil. reduce heat to low and simmer for 3 minutes.
Add beef, spinach, green onions, mint and basil. Simmer for 5 more minutes, just until beef is cooked through. Taste soup and add salt and pepper if desired. 
To serve soup, place some cooked noodles in the bottom of a soup bowl, top with bean sprouts and ladle soup over top. Serve hot.

Makes 6 servings
Nutritional info per serving:
Cal: 220
total fat: 7 g
saturated fat: 2 g
protein:18 g
carbs: 22 g
fiber: 2.3 g
Cholesterol: 40 mg
sodium: 656 mg

Yummus hummus

Yummus -a lower fat and calorie hummus.
From Eat Shrink and be Merry


You can easily dress up the boring looking hummus by serving it in an interesting dish, or creatively arranging the dunkables.
Hummus is also delicious on wraps and sandwiches.

1 can (19 oz) chickpeas, drained and rinsed
1/4 cup light sour cream
2 TBSP tahini (sesame seed paste)
2 TBSP freshly squeezed lemon juice
2 tsp minced garlic
1 tsp grated lemon zest
1/2 tsp toasted sesame oil
1/2 tsp each of salt and granulated sugar
1/4 tsp each of ground cumin and ground coriander 

Place all ingredients in the bowl of a food processor and whirl until smooth. Serve with warm whole wheat pita wedges, breadsticks or crisp veggies for dunking. 

Makes about 2 cups
Nutritional info per serving (1/4 cup) (just dip, not including the pita or veggies)
calories: 104
total fat: 3 g
saturated fat: 0.4 g
protein: 4 g
carbs: 16 g
fiber: 3.1 g
Cholesterol: 1 mg
sodium: 229 mg

Butter Chicken make over...

The Better Butter Chicken 
* from Eat Shrink and be Merry-My favorite healthy cook book in the world.*

2 tsp butter
1 cup chopped onions
2 tsp minced garlic
1 TBSP grated ginger root (I chop mine up really really finely with a chopper)
1 tsp chili powder
1/2 tsp ground turmeric
1/4 tsp ground cinnamon
1 can (19 oz) diced tomatoes, undrained 
2 TBSP tomato paste
1 TBSP brown sugar
1/2 tsp salt
1/4 tsp freshly ground black pepper
1 whole cooked rotisserie chicken, skin removed and meat cut up * (don't shred or cut the meat up too small or the finished dish won't look very appealing)
1/3 cup light (5%) cream
1/4 cup light sour cream or plain yogurt
1 TBSP minced fresh cilantro
hot cooked basmati or jasmine rice

Melt butter in a deep 10 inch skillet over medium heat. Add the onions and garlic. Cook slowly, stirring often until onions are tender, about 5 minutes. Add ginger root, chili powder, turmeric and cinnamon. Cook 1 minute more. Add undrained tomatoes, tomato paste, brown sugar, salt and pepper. Reduce heat to low. Cover and simmer 10 minutes, stirring occasionally.
Add cut up chicken, cream and sour cream. Simmer uncovered for 5 more minutes. Remove from heat and stir in cilantro. Serve over hot rice if desired.

makes 5 servings
Nutritional information per serving:

cal: 293
total fat: 11.4 g
saturated fat: 5 g
protein: 33 g
carbs: 15 g
fiber: 2.9
Cholesterol: 105 mg
Sodium: 483 mg

Greek God Salad

1 1/3 cup (330 mL) water
2/3 cup ( 160 mL) quinoa
1 cup (250 mL) diced English cucumber
½ cup (125 mL) red pepper
½ cup (125 mL) sliced or chopped black olives 
½ cup (125 mL) crumbled feta
¼ cup (60 mL) diced red onion (optional)
3 Tbsp (45 mL) olive oil
3 Tbsp (45 mL) lemon juice
1 tsp (5 mL) dried oregano
cracked black pepper to taste 

Bring the water and quinoa to a boil in a small saucepan. Reduce to a simmer, cover and cook for 10 minutes. Turn the heat off and leave the covered saucepan on the burner for an additional 5 minutes. Remove the lid and fluff with a fork. Set aside to cool completely.

Place the cucumber, red pepper, olives, feta, and red onion (if using) into a medium bowl. Add the cooled quinoa and set aside. Whisk the olive oil, lemon juice and dried oregano in a small bowl. Pour the dressing over the quinoa vegetable mixture and gently toss until evenly distributed. Add cracked black pepper to taste.

Quinoa Tabbouleh

Quinoa (keen-wah) is a superfood that is an easy addition to many meals. Packed with protein and low in calories, it is most like a grain with a creamy yet crunchy texture, and a slightly nutty flavor. Very filling and quite versatile it is a complete protein, and because it is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorus,  it is said this "grain" may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.

Ingredients

2 cups water
1 cup quinoa
1 pinch salt
1/4 cup olive oil
1/2 teaspoon sea salt
1/4 cup lemon juice
3 tomatoes, diced
1 cucumber, diced
2 bunches green onions, diced
2 carrots, grated
1 cup fresh parsley, chopped

Directions

In a saucepan bring water to a boil. Add quinoa and a pinch of salt. Reduce heat to low, cover and simmer for 15 minutes. Allow to cool to room temperature; fluff with a fork.
Meanwhile, in a large bowl, combine olive oil, sea salt, lemon juice, tomatoes, cucumber, green onions, carrots and parsley. Stir in cooled quinoa.

All that Jasmine (Cinnamon and coconut scented Thai Jasmine rice)

From my eat shrink and be merry cookbook

1 cup light coconut milk
1 cup chicken or vegetable broth
1/4 tsp salt
1 1/4 cups uncooked jasmine rice, rinsed and drained
1/4 cup dried currants
2 tsp olive oil
3/4 cup diced onions
2 tsp grated ginger root
3/4 tsp ground cinnamon
1/4 tsp each of ground coriander and ground ginger
2 TBSP minced fresh cilantro

Combine coconut milk, broth and salt in a medium pan. Bring to boil over high heat. Stir in rice.
Reduce heat to low. Cover and simmer until liquid is absorbed and rice is tender, about 12 minutes. Remove from heat and stir in currants. Cover and let stand for 10 minutes.
Heat olive oil in a large non stick skillet over medium heat. Add onions. Cook and stir until onions are tender, about 3-4 minutes. Remove from heat. Add ginger root, coriander, cinnamon, and ginger. Mix well. Return to heat. Add cooked rice. Cook and stir for 2 more minutes until mixture is well blended and spices are evenly distributed. Stir in cilantro and serve hot.

Makes 6 servings
Nutritional info per serving:
cal: 207
total fat: 3.7 g
saturated fat: 2.2 g
protein: 4 g
carbs: 40 g
Fiber: 1.8 g
cholesterol: 1 mg
sodium: 174 mg

A Curried Affair (chicken curry with pineapple aka YUMYUM)

 I know this one sounds kinda weird, but I PROMISE it's great!!!
*From Looney Spoons

1 TBSP reduced fat butter or margarine
1 cup each of chopped onions and chopped celery
1 1/2 tsp curry powder
2 cans (10 oz ea)reduced fat cream of mushroom soup, undilutes (Campbell's healthy request)
1 can (14 oz) pineapple tidbits and their juice
3 cups chopped cooked chicken breast (about 1 1/4 pounds)
1 TBSP low sodium chicken bouillon powder
1/2 tsp ground cumin
1/4 tsp each crushed red pepper flakes and black pepper
3 cups cooked rice

Preheat oven to 350.

Melt butter in large non stick saucepan over medium heat. Add onions celery and curry powder. Cook and stir for 2-3 minutes until onions begin to soften.

Stir in undiluted soup, pineapple(with juice), chicken, bouillon, cumin, black pepper, an red pepper flakes. Mix well.
Transfer mixture into a medium casserole dish. Cover and bake for 30 minutes. Serve over hot rice.

makes 4 servings

Nutritional info per serving:
Cal: 459
Total fat: 8.1g
carbs: 61.3 g
protein: 32.6 g
sodium: 718 mg
Cholesterol: 82 mg

Chicken Teriwacky

*From Eat Shrink and be Merry. My go-to lower fat/cal cook book.

Marinade:
2 TBSP reduced-sodium soy sauce
2 TBSP freshly squeezed lime juice
2 TBSP liquid honey
2 TBSP ketchup
2 TBSP minced green onions (with white parts)
1 TBSP grated ginger root
2 tsp grated orange zest
1 tsp minced garlic

4 boneless, skinless chicken breasts

Whisk together all marinade ingredients in a small bowl. Place chicken breasts in a large zip-loc bag. Add marinade and seal bag. Marinade in refrigerator for at least 4 hours or overnight if possible.

Pre-heat grill to medium setting. Remove chicken from marinade and place on grill rack that has been coated with cooking spray. Discard marinade. Grill for about 15 minutes.


This is great for salads.

Nutritional info per serving:

cal: 214
total fat: 2.1 g
saturated fat: 0.6 g
protein: 40 g
carbs: 7 g
fiber: 0.2 g
Cholesterol: 99 mg
sodium: 300 mg

Spinach Salad with warm orange bacon dressing

Spinnichio Salad (spinach salad with warm orange bacon dressing) Mmm this makes my mouth water just thinking about it.
*from Looney Spoons cookbook

6 cups packed fresh spinach leaves, stems removed
1 1/2 cups thinly sliced mushrooms
1 cup thinly sliced red onion rings
1 can mandarin oranges drained
2 slices raw bacon
1 TBSP lemon juice
1 clove garlic, minced
2 1/2 TBSP honey
1 TBSP white vinegar
1/8 tsp black pepper

Toss together spinach, mushrooms, onion rings, and half the mandarin oranges in a large bowl. Set aside.

In a small skillet, cook bacon over medium heat until crisp. Shake off excess drippings and transfer bacon to a blender or food processor. ***Don't discard the bacon drippings. Leave them in the skillet!!***

Add remaining mandarin oranges, and lemon juice to bacon in blender. Whirl briefly until oranges and bacon are pureed. Return orange/bacon mixture to skillet with bacon drippings. Add garlic, honey, vinegar and pepper. Mix well. Mixture should still be quite warm, however you may reheat it over medium heat if desired.

Divide salad among 6 plates and drizzle dressing over top and serve immediately.

Nutritional info per serving:
Cal: 106
Fat: 3.4 g
Carbs: 18.8 g
protein: 3 g
sodium: 116 mg
cholesterol: 5 mg

Maple Balsamic Vinaigrette

Maple-Balsamic Vinaigrette
from Eat Shrink and me Merry

1/3 cup balsamic vinegar
1/4 cup olive oil
1/4 cup apple juice
3 TBSP pure maple syrup
2 TBSP minced shallots (I have used red or sweet onions instead sometimes)
2 TBSP freshly squeezed lemon juice
1 TBSP Dijon mustard
1 TBSP chopped fresh dill
1 tsp minced garlic
1/4 tsp each of salt and freshly ground black pepper

Whisk together and store in an air tight container in the fridge for up to one week. Mix well before serving.

Nutritional info per serving (2 TBSP)

Cal: 95
total fat: 6.9 g
saturated fat: 0.9 g
protein: 0g
carbs: 8g
fiber: 0 g
Cholesterol: 0
sodium: 85 mg

THE NEW YORK GOODWICH SANDWICH - FROM FIT FOR LIFE - HARVEY & MARILYN DIAMOND

 I'm addicted to this sandwich because my taste buds like the different textures and the salty/sweet/spicy flavors all mixed together. Best of all, they keep for a day or so and even get better tasting. Do not leave out the bbq onions - they are what make the sandwich. 

I have also used  bagged shredded slaw mix or whatever other veggies I have on hand.

Hope you like this as much as I do....

1 cup broccoli

1/2 cup cauliflower (optional)

2 tablespoons carrot, finely grated

2 tablespoons red cabbage, finely grated

2 tablespoons yellow squash, finely grated ( or zucchini- that's what I usually use)

1/4 cup Barbecued Onions (see below) 

1 whole-wheat tortilla, chapati, or pita

1 tablespoon mayonnaise

3 thin slivers dill pickle

1/2 cup lettuce finely shredded

1/2 cup alfalfa sprouts

2 slices avocado 

Dash of sea salt, Spike, or salt-free seasoning (optional)

Prepare the vegetables:

Cut broccoli into thin lengths, using only florets and upper portion of stalk. Break cauliflower into tiny florets. Place broccoli and cauliflower in vegetable steamer, covered, over boiling water for 5 minutes or until vegetables are tender when pierced with tip of sharp knife. Combine carrot, cabbage, and squash and mix thoroughly.

Barbecued Onions for Goodwich:

2 teaspoons safflower oil

1 small white onion, sliced

1/2 tablespoon barbecue sauce

Prepare the Barbecued Onions:

In a small skillet, heat oil. Add onion and sauté until it begins to soften. Add barbecue sauce, and continue sautéing, stirring frequently, until onion is thoroughly wilted. Makes enough for 3 or 4 Goodwiches. Leftover Barbecued Onions are delicious in any vegetable soup - that is if there are any left!

Assemble the Goodwich:

Heat the tortilla or pita in the microwave for 10 seconds or so, to soften it up so it doesn't crack when you roll it. Place on large sheet of plastic wrap. Spread tortilla with mayonnaise. Add a line of broccoli down center. Crumble cauliflower and place a line of it on broccoli. Add a line of pickle, a line of grated vegetables, and a line of Barbecued Onions. Top with lettuce, sprouts, and avocado. Sprinkle with Spike, if desired. Roll tortilla tightly, crêpe-style, around vegetables. Wrap tightly in plastic wrap until ready to serve. This Goodwich will keep for 2-3 days in the refrigerator (if you hide it from your friends and family!) Cut it in half and push plastic wrap partially down, but leave one end closed to catch the drippy sauces. YUM! Serves 1.

Tuna Wraps *from eat shrink and be merry*

These are a decent twist on otherwise boring tuna sandwiches.
2 cans water packed tuna, drained
1/3 cup diced grape tomatoes
1/3 cup diced celery
1/4 cup minced red onions
1/4 cup crumbled light feta
3 TBSP fat free or reduced fat mayo
2 TBSP light sour cream
2 TBSP chopped black olives (optional)
2 TBSP sweet pickle relish
1 TBSP freshly squeezed lemon juice
salt and freshly ground black pepper-to taste
4 small whole wheat flour tortillas
4 lettuce leaves

Combine all ingredients except tortillas and lettuce in a bowl. Mix well.

Lay one lettuce leaf on the bottom half of each tortilla, followed by 1/4 of the mixture. Spread tuna to the edges. Roll up tortilla as tightly as possible. Cut in half and secure with toothpicks if desired.

Makes 4 servings
Nutritional info per serving:

Calories:234
total fat: 5.9 g
Saturated fat: 2 g
protein: 20 g
Carbs: 25 g
Fiber: 2.4 g
Cholesterol: 25 mg
Sodium: 549 mg