1 pound boneless, skinless chicken breast halves
2 tablespoons cayenne pepper hot sauce (or other hot sauce), plus more to taste
2 teaspoons olive oil
1 large heart of romaine, cut across into 1-inch-wide strips (about 8 cups)
4 stalks celery, thinly sliced (about 1 cup)
2 medium carrots, coarsely grated (about 1 cup)
2 scallions (green part only), thinly sliced
1/2 cup Blue Cheese Dressing (recipe follows)

Preheat the broiler. Put the chicken between two sheets of waxed paper and pound with a mallet or hammer to an even thickness of about 3/4 inch, then cut the chicken crosswise into 1/2-inch-thick strips. In a large bowl, combine the hot sauce and oil, add the chicken, and toss until it is well coated. Arrange the chicken on a baking sheet and broil until it is cooked through, 4 to 6 minutes total, turning once.

In a large bowl, combine the romaine, celery, carrots, and scallions and toss with the dressing. Divide the greens between 4 plates and top with the warm chicken. Serve with extra hot sauce on the side.

Makes 4 servings
Serving size: about 2 cups salad, 5 strips of chicken, and 2 tablespoons dressing

Per Serving:
Calories 255; Total fat 10g (Sat fat 3g, Mono fat 2.5g, Poly fat 1g); Protein 31g; Carb 10g; Fiber 4g; Cholesterol 75mg; Sodium 475mg

Blue Cheese Dressing

3 tablespoons plain nonfat Greek yogurt
1/4 cup low-fat buttermilk
2 tablespoons mayonnaise
1 tablespoon white wine vinegar
1/2 teaspoon sugar
1/3 cup crumbled blue cheese
Salt and freshly ground black pepper to taste

In a medium bowl, whisk the yogurt, buttermilk and the mayonnaise until smooth. Add the vinegar and sugar and continue to whisk until well combined. Stir in the blue cheese and season with salt and pepper.

Makes 3/4 cup
Serving size: 2 tablespoons

Per Serving:
Calories 71; Total fat 6g (Sat fat 2g, Mono fat 0.5g, Poly fat 0g); Protein 2.5g; Carb 2g; Fiber 0g; Cholesterol 8mg; Sodium 149mg

Copyright 2009 Ellie Krieger. All Rights Reserved.

For the meat:

¾ pound lean ground beef (90% lean or higher)

One 15.5-ounce can black beans, drained and rinsed

2 cloves garlic, minced
1/3 cup water
1 tablespoon chili powder
1/8 teaspoon cayenne pepper, plus more to taste
For the dressing:
4 medium tomatoes, chopped
2 tablespoons extra-virgin olive oil
2 tablespoons fresh lime juice
½ teaspoon salt
¼ teaspoon freshly ground black pepper
For the salad:
2 hearts of romaine lettuce, chopped
½ cup grated cheddar cheese
2 ounces baked corn tortilla chips (about 32 chips)

To prepare the meat, heat a large skillet over medium-high heat. Add the beef and cook until no longer pink, stirring occasionally and breaking up the meat with the spoon. Add the beans and garlic and cook for 2 minutes more. Add the water, chili powder, and cayenne and stir until well combined and some, but not all, of the liquid has been absorbed. Remove from the heat and allow the mixture to cool slightly. The meat mixture may be made up to 3 days ahead and stored in an airtight container in the refrigerator.

To make the chunky tomato dressing, in a medium bowl, combine the tomatoes (with their juices), oil, lime juice, salt, and pepper. The dressing may be prepared up to 2 days ahead and stored in an airtight container in the refrigerator.
To serve, place 2 cups of lettuce on each plate or in lunch containers. Top each serving with 1 cup of the beef mixture, then sprinkle with 2 tablespoons of cheese. If making a salad to go, pack [3/4] cup of the chunky tomato dressing in a separate sealable container and put about 8 chips in a separate bag. Right before eating, pour a portion of the chunky tomato dressing on top of each salad, and crush the tortilla chips on top.

Makes 4 servings
Serving size: 2 cups lettuce, 1 cup beef mixture, 2 tablespoons cheese, [3/4] cup chunky tomato dressing, and about 8 crushed tortilla chips
Per Serving:

Calories 430; Total Fat 22 g (Sat Fat 8 g, Mono Fat 10 g, Poly Fat 2 g); Protein 29 g; Carb 36 g; Fiber 9 g; Cholesterol 70 mg; Sodium 770 mg

Copyright 2010 Ellie Krieger. All Rights Reserved.

1/4 cup sliced almonds

For the chicken:
1 tablespoon low-sodium soy sauce
1/2 teaspoon toasted sesame oil
1 pound skinless, boneless chicken breast halves

For the salad:
6 cups thinly shredded napa cabbage (about1/2 head)
2 cups thinly shredded red cabbage
1 large carrot, shredded (about 1 cup)
3 scallions (white and green parts), thinly sliced (about 1/2 cup)
One 8-ounce can sliced water chestnuts, drained
One 11-ounce can mandarin oranges packed in water or light syrup, drained

For the dressing:
1/3 cup rice vinegar
3 tablespoons low-sodium soy sauce
2 tablespoons canola oil
2 tablespoons firmly packed dark brown sugar
1 1/2 teaspoons chili sauce, such as sriracha
1 1/2 teaspoons toasted sesame oil
1 clove garlic, minced (about 1 teaspoon)
1 teaspoon peeled and minced fresh ginger

Preheat the oven to 350°F.

Toast the almonds in a small dry skillet over medium-high heat until fragrant, stirring frequently, 2 to 3 minutes; set aside.

To make the chicken, combine the soy sauce and sesame oil in a small bowl and brush over the chicken on both sides. Arrange in a baking dish and bake until the juices run clear in the center, 13 to 15 minutes. Remove from the oven, let cool completely, and cut across into 1/4-inch-thick slices.

In a large bowl, combine the salad ingredients and the sliced chicken.

In a small bowl, whisk together the dressing ingredients. Pour it over the salad and toss to combine. Divide among 4 plates and top each serving with the toasted almonds. This salad will keep in the refrigerator in an airtight container for 1 day. Add the almonds when you serve.

Makes 4 servings
Serving size: 2 1/2 cups salad and 1 tablespoon almonds

Per Serving:
Calories 415; Total fat 14g (Sat fat 1.5g, Mono fat 7.3g, Poly fat 4.2g); Protein 32g; Carb 41g; Fiber 9g; Cholesterol 66mg; Sodium 930mg

Copyright 2009 Ellie Krieger. All Rights Reserved.

 
1 1/2 cups vanilla nonfat yogurt
One 10-ounce package frozen unsweetened raspberries, thawed
1/3 cup confectioners’ sugar
1/ 4 cup well-chilled heavy cream
4 ladyfinger cookie.

Place the yogurt in a strainer lined with a paper towel and let it drain and thicken in the refrigerator for at least 4 hours and up to 1 day. Discard the liquid and set the thickened yogurt aside.

Process half the raspberries in a food processor until smooth. Transfer the puree to a fine mesh strainer and strain it into a large bowl, pressing the liquid out with a rubber spatula. Discard the seeds. Whisk in the confectioners’ sugar. Stir in the remaining raspberries.

In a chilled medium bowl, whip the cream with an electric mixer until soft peaks are formed. Gently fold in the yogurt. Fold in the raspberry mixture.

Spoon the fool into cocktail glasses and chill, covered with plastic wrap, for at least 1 hour and up to one day. Serve with ladyfinger cookies.

Makes 4 servings
Serving size: 1/2 cup

Per Serving:
Calories 240; Total fat 7g (Sat fat 4g, Mono fat 2g, Poly fat 0.4g); Protein 7g; Carb 40g; Fiber 1g; Cholesterol 62mg; Sodium 85mg

Excellent source of: vitamin C
Good source of: calcium, phosphorus, riboflavin, vitamin B12


Copyright 2008 Ellie Krieger All rights reserved

2 slices whole wheat bread, crusts removed
Cooking spray
1 hard-boiled egg
3 tablespoons chopped fresh flat-leaf parsley
1/4 cup freshly grated Parmesan cheese
1/4 teaspoon salt
Pinch of freshly ground black pepper
2 bunches asparagus (about 2 1/2 pounds)
1 tablespoon water

Pulse the bread in a food processor until it becomes fine crumbs. Coat a medium nonstick skillet with cooking spray and heat the pan over medium-high heat until hot. Lower the heat to medium, add the bread crumbs, and toast, tossing often, until they are golden brown and toasted, 5 to 6 minutes. Remove from the heat and let cool completely.

Peel, then grate the egg, using the medium holes of a box grater or on a medium rasp grater. Combine the egg, bread crumbs, parsley, Parmesan, salt, and pepper in a medium bowl and toss to combine.

Place the asparagus in a large microwave-safe bowl with the water. Cover tightly and microwave on high for 3 minutes. Drain well.

Arrange the asparagus on a serving platter and sprinkle evenly with the topping.

Makes 8 servings
Serving size: about 6 asparagus and 3 tablespoons topping

Per Serving:
Calories 66; Total fat 2g (Sat fat 1g, Mono fat 0g, Poly fat 0g); Protein 6g; Carb 9g; Fiber 3.5g; Cholesterol 27mg; Sodium 151mg

Excellent source of: folate, manganese, vitamin A, vitamin K

Good source of: copper, fiber, iron, molybdenum, phosphorus, riboflavin, selenium, thiamin, vitamin C

Copyright 2008 Ellie Krieger. All Right Reserved

3/4 box (12 ounces) linguine
2 tablespoons olive oil
1 bunch (about 1 pound) asparagus, woody bottoms removed and cut into 1-inch pieces
2 cloves garlic, minced (about 2 teaspoons)
1 pound large shrimp, peeled and deveined
1/3 cup fresh lemon juice
1/2 cup dry white wine
1 cup chopped fresh flat-leaf parsley
1 pint container cherry tomatoes, cut in half
1/4 cup freshly grated Parmesan cheese
Salt and freshly ground black pepper to taste

Cook the linguine according to the package directions. Drain, reserving 1 cup of the pasta water.

Meanwhile, heat the oil in a large skillet over medium-high heat. Add the asparagus and garlic and cook for 2 minutes. Add the shrimp and cook until they turn pink and the asparagus is tender but firm, 3 to 4 minutes more. Remove the shrimp mixture from the pan and set aside.

Combine the lemon juice, wine, and reserved pasta water in the skillet over medium-high heat. Let simmer until the liquid is reduced by about half. Return the shrimp and asparagus to the pan and stir in the parsley. Add the drained linguine, tossing to combine. Add the tomatoes and toss. Sprinkle with cheese, season with salt and pepper, and serve.

Makes 4 servings
Serving size: 2 1/4 cups

Per Serving:
Calories 579; Total fat 12g (Sat fat 2g, Mono fat 6g, Poly fat 1.5g); Protein 39g; Carb 71.5g; Fiber 5g; Cholesterol 173mg; Sodium 242mg

Excellent source of: copper, fiber, folate, iron, manganese, niacin, phosphorus, selenium, vitamin A, vitamin B12, vitamin C, vitamin D, vitamin K

Good source of: calcium, magnesium, molybdenum, potassium, riboflavin, thiamin, vitamin B6, zinc

Copyright 2008 Ellie Krieger. All Rights Reserved.

1 dozen large eggs
2/3 cup silken tofu, drained
1 tablespoon mayonnaise
1 tablespoon Dijon mustard
1/2 teaspoon hot pepper sauce, plus more to taste
2 teaspoons prepared horseradish
2 tablespoons chopped fresh chives
Salt and freshly ground black pepper to taste
1/4 teaspoon paprika

Place the eggs in a large saucepan and cover with water. Place over high heat and bring to a boil. Reduce the heat to low and simmer for 9 minutes. Remove the eggs from the water and run under cold water for about 1 minute, until cool enough to touch. Peel the eggs under cold running water. Pat them dry.

Slice the eggs in half lengthwise. Scoop out the yolks and discard 6 of them. Set aside the whites. Place the remaining yolks in a medium bowl and mash with the tofu, mayonnaise, mustard, hot sauce, horseradish, and chives. Season with salt and pepper. (You can prepare the filling and store it separately from the egg whites in the refrigerator in airtight containers up to 2 days.)

Spoon the mixture into the corner of a plastic bag and snip off the end. Pipe the yolk mixture into the egg whites. Arrange on a platter and sprinkle with paprika. You can hold the stuffed eggs in the refrigerator up to a few hours before serving.

Makes 24 deviled eggs
Serving size: 2 deviled eggs

Per Serving:
Calories 95; Total fat 6.5g (Sat fat 2g, Mono fat 2g, Poly fat 1g); Protein 7g; Carb 1g; Fiber 0g; Cholesterol 210mg; Sodium 120mg

Excellent source of: selenium

Good source of: riboflavin, phosphorus, and vitamin B12

Copyright 2008 Ellie Krieger. All Rights Reserved.

Put the snow peas in the microwave-safe bowl with the water. Cover tightly and microwave for 1 minute. Drain and let cool. Cut the snow peas on the diagonal into ½-inch diamonds shapes, discarding the end pieces.

In a medium serving bowl, combine the snow peas, scallions, and radishes. In a small bowl, whisk together vinegar, sugar, and oil until the sugar is dissolved. Pour over the salad and serve.


Makes 4 servings
Serving size: ¾ cup

Per Serving: Calories 72; Total fat 3.5g (Sat fat 0.5g, Mono fat 0.8g, Poly fat 2.3g); Protein 2g; Carb 9g; Fiber 1.5g; Cholesterol 0mg; Sodium 147mg

Excellent source of: vitamin C, vitamin K

Copyright 2008 Ellie Krieger. All Right Reserved.

Heat 2 teaspoons of the oil in a medium nonstick skillet over medium-high heat. Add the onion and cook, stirring, until softened and beginning to brown, 3 to 5 minutes. Add the garlic and continue to cook for 1 minute. Transfer the onion mixture to a medium bowl and let cool.

Heat the remaining 2 teaspoons oil in the same skillet over medium-high heat and cook the mushrooms, stirring a few times, until their water evaporates and they begin to brown, 5 to 7 minutes. Remove from the heat and let cool completely.

Coat a large (about 9 x 13 inches) baking dish with cooking spray. Arrange the bread cubes over the bottom. In a large bowl, beat the whole eggs, egg whites, milk, and mustard together until incorporated. Add the mushrooms, onion-garlic mixture, broccoli, both cheeses, the sun-dried tomatoes, thyme, salt, and pepper and stir to incorporate. Pour the mixture over the bread, making sure the liquid saturates the bread. Cover with plastic wrap and refrigerate overnight or at least 8 hours.

Preheat the oven to 350°F. Remove the plastic wrap from the strata and bake until the top forms a light brown crust, 60 to 70 minutes.

Makes 8 servings
Serving size: 1 1/2 cups

Per Serving:
Calories 255; Total fat 12g (Sat fat 3.5g, Mono fat 5g, Poly fat 2g); Protein 21g; Carb 17g; Fiber 4.5g; Cholesterol 215mg; Sodium 605mg

Excellent source of:
calcium, fiber, iodine, phosphorus, riboflavin, selenium, vitamin A, vitamin C

Good source of:
copper, folate, iron, manganese, molybdenum, niacin, pantothenic acid, potassium, thiamin, vitamin B6, vitamin B12, vitamin D

Copyright 2008 Ellie Krieger. All Rights Reserved.

½ cup cold low-fat (1%) milk

1 tablespoon all-purpose flour

2 ounces extra-sharp cheddar cheese, finely shredded (1/2 cup, packed)

3/4 teaspoon salt

2 tablespoons olive oil

1 pound boneless top loin steak, very thinly sliced

½ teaspoon freshly ground pepper

1 large onion, very thinly sliced into half-moons

1 green bell pepper, thinly sliced

1 red bell pepper, thinly sliced

2 whole-grain Italian rolls (each about 6 inches long, 4 ounces each), halved lengthwise

To make the cheese sauce, place the milk and flour in a small saucepan and whisk until the flour is dissolved. Heat over medium-high heat, stirring constantly, and bring to a simmer. Lower the heat to medium-low and continue to cook, stirring frequently, until thickened, about 2 minutes. Stir in the cheese and ¼ teaspoon salt and mix until the cheese melts. Simmer, stirring frequently, until the mixture is velvety and thick, about 2 minutes more. Remove from the heat and cover the surface of the sauce with foil to keep warm and prevent a skin from forming.

Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Sprinkle the beef with ¼ teaspoon sakt and ¼ teaspoon black pepper and cook until browned and just cooked through, 4 to 5 minutes. Transfer to a plate and cover with foil to keep warm.

Heat the remaining 1 tablespoon oil in the pan over medium-high heat. Add the onion and bell pepper and cook until the edges are browned and the onion is tender, 12 to 14 minutes. Season with the remaining ¼ teaspoon salt and ¼ teaspoon black pepper.

Lightly toast the rolls. Place one half of each roll on a plate and top with one-quarter of the onion-pepper mixture, then one-quarter of the meat. Drizzle each sandwich with ¼ cup of the cheese sauce.

Makes 4 servings

Serving size: 1 sandwich

Per Serving:
Calories 470; Total Fat 19 g; (Sat Fat 6 g, Mono Fat 8.9 g, Poly Fat 2.4 g) ; Protein 36 g; Carb 40g; Fiber 7 g; Cholesterol 65 mg; Sodium 880 mg

Excellent source of: Calcium, Fiber, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Protein, Riboflavin, Selenium, Thiamin, Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Zinc

Good source of: Copper, Folate, Pantothenic Acid, Vitamin K

Copyright 2011 Ellie Krieger All rights reserved

12 graham crackers (3 full sheets/45g)

1 tablespoon unsalted butter, melted

1 tablespoon water

2 tablespoons packed brown sugar

1/8 teaspoon salt

¾ cup part-skim ricotta cheese

6 ounces Neufchatel cheese (reduced-fat cream cheese; ¾ bar)

1/3 cup sugar

¼ cup reduced-fat sour cream

Grated zest of 1 lemon

1 teaspoon vanilla extract

1 teaspoon gelatin powder

Nonstick cooking spray

6 small strawberries, thinly sliced

Move the oven rack to the center of the oven and preheat to 300˚F. Place 6 cupcake liners in a 6-cup cupcake tin.

Place the graham crackers in a food processor and process until fine crumbs are formed. You will wind up with about ¾ cup of crumbs. Add the butter, water, brown sugar, and salt and pulse to combine. Distribute the crumbs evenly among the cupcake holders, pressing down to pack in firmly. Bake until just set, about 8 minutes. Allow to cool completely.

In a stand mixer or with a hand mixer on medium-high, beat together the ricotta cheese, cream cheese, sugar, sour cream, lemon zest, and vanilla until light and fluffy, about 1 minute. Place the gelatin in a small bowl and dissolve completely in 1 tablespoon boiling water. Spray the cupcake holders containing the baked crusts lightly with cooking spray. Spoon about 1/3 cup of the batter into each prepared cupcake holder on top of the crust. Place in the refrigerator and allow to cool completely, at least 4 hours. Garnish with fresh strawberry slices.

Makes 6 servings
Serving size: 1 cheesecake

Per Serving:
Calories 250; Total Fat 13 g; (Sat Fat 7 g, Mono Fat 3.6 g, Poly Fat 0.8 g) ; Protein 8 g; Carb 26 g; Fiber 0 g; Cholesterol 40 mg; Sodium 240 mg

Good source of: Calcium, Phosphorus, Protein, Selenium

Copyright 2011 Ellie Krieger All rights reserved

Combine all of the ingredients in a blender and blend on high until smooth.

Makes 2 servings
Serving size: 2½ cups

Per Serving
Calories 410; Total Fat 11 g; (Sat Fat 1 g, Mono Fat 5.5 g, Poly Fat 3 g); Protein 17 g; Carb 62 g; Fiber 7 g; Cholesterol 5 mg; Sodium 135 mg

Excellent source of: calcium, fiber, folate, iodine, magnesium, manganese, phosphorus, potassium, protein, thiamin, riboflavin, vitamin C, zinc

Good source of: copper, iron, pantothenic acid, vitamin B6, vitamin B12

Copyright 2009 Ellie Krieger. All rights reserved.

1¼ pounds boneless, skinless chicken breast halves, cut into 1/2-inch chunks

1 teaspoon salt

½ teaspoon freshly ground black pepper

2 tablespoons olive oil

2 leeks, bottom 4 inches only, trimmed, washed well, and chopped

2 stalks celery, chopped (about 1/2 cup)

2 medium white potatoes, left unpeeled and cut into 1/2-inch pieces

½ pound fresh green beans, trimmed and chopped into 1/2-inch pieces

2 cloves garlic, minced (about 2 teaspoons)

1½ cups nonfat milk

1/3 cup all-purpose flour

2 cups low-sodium chicken broth

1 cup peas, thawed if frozen

2 tablespoons chopped fresh flat-leaf parsley

1 tablespoon chopped fresh thyme

3 sheets frozen phyllo dough, thawed

2 tablespoons freshly grated Parmesan cheese

Preheat the oven to 350˚F. Coat 4 individual-size baking dishes with cooking spray.

Season the chicken with ¼ teaspoon of the salt and ¼ teaspoon of the pepper. In a large nonstick skillet, heat 2 teaspoons of the oil over medium-high heat. Add the chicken and brown, about 2½ minutes per side. Transfer the chicken to a plate.

Add 2 more teaspoons of oil, the leeks, and celery to the pan and cook, stirring a few times, until the vegetables begin to soften, about 3 minutes. Add the potatoes, green beans, garlic, and the remaining ¾ teaspoon salt and ¼ teaspoon pepper and cook for 2 minutes more, stirring to combine everything. Add the milk. Stir the flour into the broth until dissolved and add to the pan. Cook, stirring, until the mixture comes to a boil. Reduce the heat to medium-low, cover, and simmer, stirring occasionally, for 10 minutes. Stir the chicken, peas, parsley, and thyme. Spoon the mixture into the baking dishes.

Put the remaining 1-2/3 tablespoons oil in a small bowl. Unroll the phyllo dough and cut it into quarters. Place a quarter-sheet on top of each baking dish and brush with the oil. Repeat layering with all three layers. Tuck the edges of the phyllo into the dish rim. Sprinkle the top of each pie with the Parmesan.

Place on a baking sheet and bake until the filling is bubbling, about 30 minutes. Serve hot.

Serves 12

Serving size: 1 pot pie

Per Serving:

Calories 585; Total Fat 13 g; (Sat Fat 3 g, Mono Fat 7 g, Poly Fat 1.5 g) ; Protein 50 g; Carb 70 g; Fiber 8 g; Cholesterol 88 mg; Sodium 960 mg

Excellent source of: calcium, copper, fiber, folate, iron, magnesium, manganese, niacin, pantothenic acid, phosphorus, potassium, protein, riboflavin, selenium, thiamin, vitamin A, vitamin B6, vitamin C, vitamin K

Good source of: vitamin B12, vitamin D, zinc

Copyright 2008 Ellie Krieger. All rights reserved.

6 ounces (1 ½ cups) whole grain elbow macaroni, cooked according to package directions (about 3 cups)
2 cups 1-inch wide cauliflower florets
1 ¼ cups Light and Crisp Whole Wheat Bread Crumbs (recipe below)
3 tablespoons freshly grated parmesan cheese
2 teaspoons olive oil
3 cups cold 1 percent low-fat milk
3 tablespoons all-purpose flour
1 ¼ cup shredded extra-sharp cheddar cheese (5 ounces)
¼ cup shredded gruyere cheese (1 ounce)
2 teaspoons mustard powder
3/4 teaspoon paprika
½ teaspoon salt
½ teaspoon freshly ground black pepper
¼ teaspoon cayenne pepper
Cooking Spray

Preheat the oven to 375°F.

Bring a large pot of water to a boil. Add the macaroni and cook for 3 minutes less than the directions on the box. Drain. Place the cauliflower into a steamer basket fitted over a pot of boiling water, cover and steam until just tender, 5 minutes. Then, finely chop it.
In a small bowl, combine the breadcrumbs, parmesan cheese and olive oil.

In a large saucepan whisk together the milk and flour until the flour is dissolved. Whisking constantly, bring to a gentle boil over medium heat, then reduce the heat to medium-low and simmer and until mixture thickens slightly, 2-3 minutes. Stir in the cheddar cheese, gruyere, mustard, paprika, ¼ teaspoon each salt and pepper, and cayenne. Whisk until the cheeses are melted and mixture is smooth, 1-2 minutes. Add the macaroni and cauliflower and stir until well coated.

Spray an ovenproof 10-inch high-sided skillet with cooking spray and pour mixture into skillet. Sprinkle with the breadcrumb mixture, place on a baking sheet and bake until top is browned and the cheese is bubbly, 35-40 minutes.

Makes 6 servings
Serving size: 1 ¼ cup

Per Serving:
Calories 360; Total Fat 14 g; (Sat Fat 8 g, Mono Fat 4.68 g, Poly Fat .83 g) ; Protein 20 g; Carb 40g; Fiber 5 g; Cholesterol 40 mg; Sodium 540 mg

Light-and-Crisp Whole-Wheat Bread Crumbs

4 slices whole-wheat sandwich bread (about 1 ounce each)

Preheat the oven to 350 degrees.

Place the bread in a food processor and process until fine crumbs form, 25 to 30 seconds. Place the crumbs on a baking sheet, spreading them evenly. Bake until golden brown, about 12 minutes. Store the bread crumbs in an airtight container for up to 2 weeks.

Makes 1 1/3 cups bread crumbs or 4 servings.

Serving size: 1/3 cup bread crumbs

Per Serving:
Calories 70; Total Fat 1 g; (Sat Fat 0 g, Mono Fat 0.5 g, Poly Fat 0.2 g) ; Protein 4 g; Carb 12g; Fiber 2 g; Cholesterol 0 mg; Sodium 130 mg

Excellent source of Calcium, Iodine, Magnesium, Manganese, Phosphorus, Protein, Riboflavin, Selenium, Vitamin C

Good source of Copper, Fiber, Folate, Iron, Niacin, Pantothenic acid, Potassium, Thiamin, Vitamin A, Vitamin B6, Vitamin B12, Vitamin D, Vitamin K, Zinc

Copyright 2011 Ellie Krieger All rights reserved

½ cup sliced almonds
3/4 cup low-sodium chicken broth
3 tablespoons low-sodium soy sauce
2 teaspoons cornstarch
1 tablespoon canola oil
2 large cloves garlic, minced
1 tablespoon minced, peeled fresh ginger
4 scallions, thinly sliced, ¼ of green reserved for garnish
1 head Napa cabbage (about 2 pounds), cut into 1 inch wide pieces
½ pound snow peas
2 cups diced cooked turkey (about 10 ounces)
½ teaspoon crushed red pepper flakes, or to taste
1 tablespoon toasted sesame oil

Toast the almonds in a dry skillet over a medium-high heat, stirring frequently, until they are golden and fragrant, about 3 minutes. In a small bowl whisk the chicken broth, soy sauce and cornstarch until the cornstarch is dissolved.

Heat the canola oil in a wok or very large deep skillet over a medium-high heat.
Add the garlic, ginger and scallion and cook, stirring, for 1 minute. Add the cabbage and cook, stirring, until it begins to wilt, about 1 minute. Add the snow peas, turkey, crushed red pepper flakes and the cornstarch mixture. Turn the heat up to high and cook, stirring, until the vegetables are crisp-tender, the turkey is warmed through and the sauce thickens slightly, about 5 minutes. Remove from the heat, stir in the almonds and the sesame oil. Serve garnished with scallion greens.

Makes 4 servings
Serving size 2 cups

Per Serving:
Calories 330; Total Fat 13 g; (Sat Fat 1.5 g, Mono Fat 7 g, Poly Fat 4 g) ; Protein 30 g; Carb 20 g; Fiber 6 g; Cholesterol 60 mg; Sodium 380 mg

Excellent Source of: Calcium, Fiber, Niacin, Protein, Selenium,Vitamin A, Vitamin B6, Vitamin C, Vitamin K

Good Source of: Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Riboflavin, Zinc

Copyright 2011 Ellie Krieger, All rights reserved

5 large Golden Delicious apples (about 2 pounds), peeled and thinly sliced
1 cup apple cider
3 tablespoons brown sugar
1 teaspoon vanilla extract
1 teaspoon ground cinnamon
2 tablespoons unsalted butter
3 slices whole-wheat bread (1 ounce each; crusts included), or enough to make about 2¼ cups crumbs
3 tablespoons chopped walnuts
Preheat the oven to 350°F.

Combine the apples, apple cider, 1 tablespoon of the brown sugar, the vanilla, and ½ teaspoon of the cinnamon in a large saucepan over medium-high heat. Cook, stirring occasionally, until the apples are tender but still retain their shape, about 10 minutes. Stir in 1 tablespoon of the butter until melted, remove from the heat and transfer the apple mixture to a 9-inch pie plate or a ceramic dish.

Place the bread in the food processor and process until crumbs are formed, about 15 seconds. Melt the remaining 1 tablespoon butter in the microwave for 20 seconds. Toss the crumbs with remaining melted butter, walnuts, remaining 2 tablespoons of brown sugar, and remaining ½ teaspoon of cinnamon. Scatter the crumb mixture on top of the apples and bake for 30 minutes, until the topping is crisped and lightly browned.

Makes 6 servings
Serving size: 1 cup

Per Serving:
Calories 230; Total Fat 7 g (Sat Fat 3 g, Mono Fat 1.5 g, Poly Fat 2 g); Protein 3 g; Carb 42 g; Fiber 6 g; Cholesterol 10 mg; Sodium 75 mg

Excellent source of: Fiber, Manganese
Good source of: Vitamin C

Copyright 2009 Ellie Krieger All rights reserved

This delightfully different champagne-pink sauce has a tangy, sweet, and spicy balance that pairs perfectly with the rich salmon.

4 skinless salmon fillets (5 to 6 ounces each)
1/4 teaspoon salt, plus more to taste
2 ruby red grapefruits
2 teaspoons olive oil
1 tablespoon minced shallot
1 teaspoon peeled and grated fresh ginger
2 1/2 teaspoons honey
Pinch of cayenne pepper
2 teaspoons fresh lemon juice
2 tablespoons thinly sliced fresh basil

Preheat the oven to 350°F. Season the salmon with the salt, place in a baking dish, and roast until just cooked through, about 18 minutes.

While the salmon is cooking, prepare the sauce. Cut one of the grapefruits into sections by cutting off the top and bottom of the fruit, then standing it on one end and cutting down the skin to remove the woolly white pith and peel. Then, with a paring knife, remove each segment of fruit from its membrane and cut the segments in half. Set the segments aside. Juice the other grapefruit and set the juice aside.

In a medium skillet, heat the oil over medium heat. Add the shallot and cook, stirring, until softened, about 2 minutes. Add the ginger, grapefruit juice, honey, and cayenne and bring to simmer. Cook until the sauce is reduced by about half, about 10 minutes. Add the lemon juice and season with salt. Right before serving, toss the grapefruit pieces and basil into the sauce. Place the salmon onto a serving dish, spoon the sauce over it, and serve.

Makes 4 servings
Serving size: 1 salmon fillet and about 1/4 cup sauce

Per Serving:
Calories 345; Total fat 18g (Sat fat 3.5g, Mono fat 7.3g, Poly fat 6g); Protein 29g; Carb 16g; Fiber 1g; Cholesterol 85mg; Sodium 230mg

Excellent source of:
niacin, phosphorus, potassium, thiamin, selenium, vitamin A, vitamin B6, vitamin B12, vitamin C

Good source of:
folate, magnesium, riboflavin

Copyright 2009 Ellie Krieger, All Rights Reserved

This dish is like a relaxed casserole: succulent shrimp tucked into a rich tomato sauce fragrant with fresh dill, topped with feta cheese, and baked until bubbling. It’s a meal you’ll make over and over, first because you will love how it tastes and second because it is so easy to pull together. Serve this over cooked rice or orzo.

1 tablespoon olive oil
1 medium onion, diced (about 1 1/2 cups)
2 cloves garlic, minced (about 2 teaspoons)
Two 14.5-ounce cans no-salt-added diced tomatoes, with their juices
1/4 cup finely minced fresh flat-leaf parsley
1 tablespoon finely minced fresh dill
1 1/4 pounds medium shrimp, peeled and deveined
1/4 teaspoon salt, plus more to taste
1/4 teaspoon freshly ground black pepper, plus more to taste
2/3 cup crumbled feta cheese (about 3 ounces)

Preheat the oven to 425°F.

Heat the oil in an ovenproof skillet over medium-high heat. Add the onion and cook, stirring, until softened, about 3 minutes, then add the garlic and cook for 1 minute more. Add the tomatoes and bring to a boil. Reduce the heat to medium-low and let simmer for about 5 minutes, until the tomato juices thicken. Remove from the heat.

Stir in the parsley, dill, and shrimp and season with salt and pepper. Sprinkle the feta over the top. Bake until the shrimp are cooked though and cheese melts, about 12 minutes.

Makes 4 servings
Serving size: 1 1/2 cups

Per Serving:
Calories 295; Total fat 10.5g (Sat fat 4g, Mono fat 4g, Poly fat 1g); Protein 34g; Carb 12g; Fiber 2g; Cholesterol 235mg; Sodium 645mg

Excellent source of: calcium, copper, iron, niacin, phosphorus, selenium, vitamin A, vitamin B12, vitamin C, vitamin D, vitamin K

Good source of: magnesium, potassium, riboflavin, vitamin B6, zinc

Copyright 2008 Ellie Krieger, All rights reserved

 2 tablespoons olive oil
1 large onion, diced
3 medium carrots, diced
2 clove of garlic, minced
2 cups ½ inch cubes, peeled butternut squash
¼ teaspoon ground allspice
¾ teaspoon salt, plus more to taste
pinch cayenne pepper, plus more to taste
4 sprigs fresh thyme
4 cups low-sodium chicken or vegetable broth
1 14.5 ounce can no-salt-added diced tomatoes
2 cups lightly packed kale (ribs removed coarsely chopped)
1 cup low-sodium canned chick peas

Heat the oil in a large soup pot over a medium-high heat. Add the onion and carrot and cook until they begin to soften, stirring occasionally, about 6 minutes. Add the garlic and cook for 1 minute more. Add the butternut squash, all spice, ¾ teaspoon of salt and cayenne and stir to combine. Add the thyme, broth, and tomatoes with their juice. Bring to a boil then reduce heat, cover and simmer for 10 minutes. Add the kale and the chickpeas, if using, and cook for 10 minutes more until the squash is tender and the kale has wilted. Pick out the thyme springs and discard before serving. Season with additional salt to taste.

Makes about 8 cups
Serves 4

Per serving:
Calories 260; Total fat 9g (Sat fat 1.5g, Mono fat 5.6g, Poly fat 1.2g); Protein 11g; Carb 37g; Fiber 7g; Cholesterol 0mg; Sodium 580mg

Excellent source of: protein, fiber, vitamin A, niacin, vitamin C, vitamin K, copper, potassium
Good source of: thiamin, riboflavin, vitamin B6, calcium, iron, magnesium, manganese, molybdenum, phosphorus


Copyright 2009 Ellie Krieger All Rights reserved

1 English cucumber (about 12 ounces) seeded and cut into chunks
4 Roma tomatoes, seeded and cut into chunks
4 medium radishes, cut into chunks
2/3 cup crumbled feta cheese (4 ounces)
2 tablespoons extra virgin olive oil
1 tablespoon red wine vinegar
1 teaspoon dried oregano
Freshly ground black pepper
4 whole wheat pita pockets, (about 6 inches in diameter)
6 tablespoons Olive-Garlic Tapanade (recipe follows)
3 cups lightly packed baby spinach leaves

In a large bowl, combine the cucumber, tomatoes, radishes and feta. Add the olive oil, vinegar, oregano, and a few turns of pepper and toss to combine. Slice each pita open to form a pocket. Spread the inside of each pita with a heaping tablespoon of the tapanade then add ¾ cup of spinach and 1 cup of the Greek salad mix.

Makes 5 cups of salad mix
Serves 4

Per Serving:
Calories 420; Total Fat 22 g; (Sat Fat 6 g, Mono Fat 12.8 g, Poly Fat 2.6 g) ; Protein 12 g; Carb 46 g; Fiber 7 g; Cholesterol 20 mg; Sodium 970 mg

Excellent source of: Calcium, Fiber, Iron, Manganese, Phosphorus, Protein, Selenium, Thiamin, Vitamin A, Vitamin C, Vitamin K

Good source of: Copper, Folate, Magnesium, Molybdenum, Niacin, Pantothenic Acid, Potassium, Riboflavin, Vitamin B6



Olive-Garlic Tapanade

2 cloves garlic
1 cup pitted Kalamata olives
1 tablespoons red wine vinegar
2 tablespoons extra virgin olive oil

Put the garlic cloves in the small bowl of a food processor and process until chopped. Add the olives, vinegar, and olive oil and process until spread-able but not completely smooth.

Makes ¾ cup
Serves 8

Per Serving:
Calories 90; Total Fat 9 g; (Sat Fat 1 g, Mono Fat 6.5 g, Poly Fat 1 g) ; Protein 0 g; Carb 2 g; Fiber 0 g; Cholesterol 0 mg; Sodium 320 mg

Copyright 2009 Ellie Krieger All rights reserved

Per serving:

Calories 80; Total fat 6g (Sat fat 2g, Mono fat 3.2g, Poly fat 0.4g); Protein 2g; Carb 5g; Fiber 1g; Cholesterol 10mg; Sodium 210mg

Excellent source of: vitamin A, vitamin C

Copyright 2010 Ellie Krieger All rights reserved