Green Beans with Warm Mustard Vinegrette

Ingredients
1 1/2 pounds green beans, trimmed
1 cup vertically sliced red onion
3 tablespoons red wine vinegar
2 tablespoons Dijon mustard
1 tablespoon extravirgin olive oil
1/4 teaspoon salt
1/4 teaspoon black pepper

Preparation

Cook green beans in boiling water for 6 minutes or until crisp-tender, and drain. Combine the green beans and onion in a large bowl.

Heat a small saucepan over medium heat. Add vinegar, Dijon mustard, olive oil, salt, and black pepper; cook over medium heat 30 seconds or until thoroughly heated, stirring vinaigrette constantly with a whisk. Drizzle vinaigrette over bean mixture; toss well to coat. Serve immediately.

Nutritional Information
Calories:69 (38% from fat)
Fat:2.9g (sat 0.4g,mono 1.8g,poly 0.4g)
Protein:2.6g
Carbohydrate:10.4g
Fiber:4.3g
Cholesterol:0.0mg
Iron:1.5mg
Sodium:232mg
Calcium:54mg

Cooking Light, DECEMBER 2003

Salmon with Cucumber Salad and Dill Sauce

6 tablespoons fat-free sour cream
2 tablespoons plus 1 teaspoon finely chopped fresh dill, divided
3 tablespoons rice vinegar, divided
1 1/2 tablespoons finely chopped shallots
1/4 teaspoon grated lemon rind
2 teaspoons fresh lemon juice
1 garlic clove, minced
4 (6-ounce) salmon fillets (about 1 inch thick)
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Cooking spray
1/4 cup dry white wine
1 English cucumber (about 1 pound)

Preparation
Combine sour cream, 2 tablespoons dill, 2 tablespoons vinegar, shallots, rind, juice, and garlic in a bowl, stirring well; cover and chill.

Sprinkle fish evenly with salt and freshly ground black pepper. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add fish to pan, and cook for 3 minutes. Turn fish over, and cook 1 minute. Remove from heat. Add wine; cover and let stand 3 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.

Using a vegetable peeler, shave cucumber lengthwise into ribbons to yield about 2 cups. Combine cucumber, remaining 1 tablespoon rice vinegar, and remaining 1 teaspoon dill in a bowl; toss gently to coat. Place about 1/2 cup cucumber mixture on each of 4 plates; top each serving with 1 fillet and 2 tablespoons sour cream mixture.

Nutritional Information
Calories: 347 (49% from fat)
Fat: 18.7g (sat 3.7g,mono 6.6g,poly 6.7g)
Protein:35.4g
Carbohydrate:7.2g
Fiber:0.9g
Cholesterol:102mg
Iron:1mg
Sodium:283mg
Calcium:68mg

Jeanne Kelley, Cooking Light, AUGUST 2007

Menu 6/24

Chicken Tostadas with Summer Vegetables / Black Beans / Salad
Salmon with Cucumber Salad and Dill Sauce / Brown Rice
Flank Steak / Fresh Green Beans / Bread
Chicken Salad Sandwiches / Green Salad
Pepperoni, Onion and Red Pepper Pizza / Salad

Multi-grain Pancakes

There are two parts to this recipe: the dry mix and the wet ingredients. You can mix the dry ingredients together and store in your pantry or frige, and then add the wet ingredients as you are ready to make the pancakes. We really like this recipe (usually with blueberries added to them!). I have never made it as the recipe calls for it, becuase I don't usually have wheat bran or wheat germ on hand. So, I usually substitue All-Bran cereal for those two ingredients (in equal amounts). They turn out great.


Dry Ingredients
1/2 cup regular oats
2 cups all-purpose flour
1/2 cup whole-wheat flour
1/2 cup cornmeal
1/4 cup unprocessed wheat bran
1/4 cup toasted wheat germ
1/4 cup sugar
2 teaspoons baking powder
1 1/2 teaspoons salt
1 teaspoon baking soda

Preparation
Place oats in food processor, and process until smooth. Add remaining ingredients; process until smooth. Store in a tightly sealed container in refrigerator.

Wet Ingredients
1 cup low-fat buttermilk (you can make buttermilk by mixing 1Tablespoon lemon juice with enough milk to fill a 1cup measure, and then allow to sit for 5-10 minutes)
3 tablespoons vegetable oil
2 egg whites, lightly beaten (I usually just use one full egg)
1 1/2 cups dry pancake mix (from recipe above)

Preparation
Combine first 3 ingredients in a bowl; stir well. Add pancake mix, and stir until smooth (batter will be slightly thick).
Spoon about 1/4 cup batter onto a hot nonstick griddle or nonstick skillet coated with cooking spray. Turn pancakes when tops are covered with bubbles and edges look cooked.

Cooking Light, 1995

Greek Style Burgers with Feta Aioli

Aioli:
1/2 cup (2 ounces) crumbled feta cheese
2 tablespoons light mayonnaise
2 tablespoons plain fat-free yogurt
1/4 teaspoon coarsely ground black pepper
1 garlic clove, minced

Burgers:
5 (1/2-inch-thick) slices red onion
Cooking spray
1 pound lean ground round
2/3 cup fresh breadcrumbs
1/3 cup chopped bottled roasted red bell peppers
1/4 cup chopped fresh parsley
1 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
1 large egg, lightly beaten
2 garlic cloves, crushed
5 (1 1/2-ounce) sourdough sandwich buns

Preparation
To prepare aioli, combine first 5 ingredients in a food processor; pulse 1 minute or until smooth. Cover and chill.
Prepare grill or broiler.
To prepare the burgers, place onion slices on a grill rack or broiler pan coated with cooking spray, and cook 2 minutes on each side. Set aside.
Combine the beef and the next 9 ingredients (beef through crushed garlic) in a large bowl. Divide the beef mixture into 5 equal portions, shaping each portion into a 1/2-inch-thick patty. Place patties on grill rack or broiler pan coated with cooking spray, and cook for 6 minutes on each side or until burgers are done. Spread 1 1/2 tablespoons aioli over top half of each bun. Place patties on bottom halves of buns, and top each with 1 onion slice and top half of bun.

Nutritional Information
Calories: 385 (28% from fat)
Fat:12.1g (sat 4.4g,mono 4.4g,poly 1.8g)
Protein:30.5g
Carbohydrate:38g
Fiber:4.3g
Cholesterol:110mg
Iron:5.7mg
Sodium:712mg
Calcium:225mg

Victoria Riccardi, Cooking Light, MAY 2000

Chicken and Strawberry Salad

Dressing:
1 tablespoon sugar
2 tablespoons red wine vinegar
1 tablespoon water
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
2 tablespoons extra-virgin olive oil

Salad:
4 cups torn romaine lettuce
4 cups arugula
2 cups quartered strawberries
1/3 cup vertically sliced red onion
12 ounces skinless, boneless rotisserie chicken breast, sliced
2 tablespoons unsalted cashews, halved
1/2 cup (2 ounces) crumbled blue cheese

Preparation
1. To prepare dressing, combine first 5 ingredients in a small bowl. Gradually drizzle in oil, stirring constantly with a whisk.
2. To prepare salad, combine romaine and next 4 ingredients (through chicken) in a bowl; toss gently. Place about 2 cups chicken mixture on each of 4 plates. Top each serving with 1 1/2 teaspoons cashews and 2 tablespoons cheese. Drizzle about 4 teaspoons dressing over each serving.

Nutritional Information
Calories:333
Fat:16.4g (sat 4.9g,mono 8.3g,poly 2.1g)
Protein:32g
Carbohydrate:14.8g
Fiber:3.5g
Cholesterol:83mg
Iron:2.5mg
Sodium:347mg
Calcium:156mg

Menu 6/17

Chicken Taquitos /salad with Cilantro-Lime Dressing
Greek Style Burgers with Feta Aoili / sweet potato fries / salad
macaroni and cheese with ham /edamame
BBQ chicken strips / sweet potatoes /roasted red peppers and spinach
Chicken and Strawberry Salad / Bread