Asian Grilled Salmon Salad Recipe

Asian Grilled Salmon Salad

Asian Grilled Salmon Salad


Serves: 4
Prep Time: 10 minutes
Cooking Time: 10 minutes
Difficulty: Easy
Comments: This is a simple and delicious main dish salad and a meal in itself. We use Newman’s Own Low fat Sesame Ginger dressing, but you can use any Asia dressing.

Ingredients:
cooking spray
1 pound salmon, wild, steaks or filet
1/4 teaspoon salt and pepper
1/4 teaspoon pepper, black, ground
4 cups cabbage, Napa, shredded
4 green onions
1/2 cup water chestnuts, sliced
1 carrot, shredded
1 pepper, bell, red, yellow, or green, chopped or julienne
1 cucumber, english, chopped
1 tablespoon cilantro, fresh, chopped
1/4 avocado, Haas or any, peeled and chopped
1 teaspoon sesame seeds, toasted
1/2 cup salad dressing, Newman’s Own Lowfat Sesame Ginger, or other low fat Asian Dressing

Preparation: Cut salmon into 4 equal servings and pat dry with paper towel. Season with salt and pepper. Spray a large non stick skillet with cooking spray and place over medium heat. Place salmon in skillet and cook for about 4 minutes on each side until just cooked through. Remove to a plate to rest. In a bowl, combine cabbage, peppers, cucumbers, carrots, water chestnuts and green onions. Toss with half of salad dressing reserving the other have for serving. Divide cabbage mixture among plates, top with salmon, drizzle with remaining dressing and garnish with cilantro, avocado and sesame seeds.

Nutrition: Per Serving About: 290 calories, 12 g fat, 1.5 g saturated fat, 0 g trans fat, 80 mg cholesterol, 26 g protein, 18 g carbohydrates, 6 g dietary fiber, 530 mg sodium; WW points plus value 7

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Chinese Beef and Broccoli

Chinese Beef and Broccoli

Serves: 4
Prep Time: 10 minutes
Cooking Time: 15 minutes
Difficulty: Easy

Comments: A Family favorite by itself or served over brown rice or low carb Shirataki noodles.

Ingredients:

1 pound flank steak, lean, or other steak
1 1/2 pounds broccoli, fresh, tough stem removed, cut into small florets
2 teaspoons soy sauce, low sodium
1 1/2 teaspoons corn starch
3 teaspoons sesame oil, dark, divided
2 cloves garlic, fresh, chopped
3 tablespoons oyster sauce
2 teaspoons vinegar, rice, seasoned
2 teaspoons vinegar, balsamic
1/4 cup beef broth or vegetable broth
1 tablespoon canola oil or vegetable oil
1/4 teaspoon pepper, black, ground
1 teaspoon baking soda, optional to tenderize meat
3 green onions , chopped

Preparation: To marinate steak: slice flank steak lengthwise into 2 inch wide long pieces, then slice each piece into thin strips across the grain. Place in a shallow baking dish. Mix garlic, soy sauce, 2 teaspoons of sesame oil, baking soda and corn starch in a small bowl. Pour mixture over the steak, toss to coat and set aside for 10 minutes. For sauce: mix black pepper, oyster sauce, one teaspoon sesame oil, rice vinegar, balsamic vinegar and beef broth in a small bowl. Place 2 to 3 cups of water into a large skillet or wok and bring to a boil over medium high heat. Add broccoli. Place cover on skillet and cook for about 2 to 3 minutes until crisp tender and bright green. Remove the broccoli to a plate (it will continue cooking) and drain water from skillet. Dry skillet and return to stove top. Increase heat to medium high, and add canola oil to coat pan. Add steak to the skillet in a single layer and brown for about 30 seconds per side. Cook in batches if necessary and remove to a plate. Return cooked steak and juices to the skillet. Pour sauce mixture over steak. Stir and simmer for 1 minute. Add cooked broccoli and gently toss to coat. Top with green onions and serve.

Nutrition: Per Serving About: 300 calories, 14 g fat, 3.5 g saturated fat, 0 g trans fat, 29 g protein, 15 g carbohydrates, 5 g dietary fiber, 550 mg sodium; WW Points plus value 7

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Blueberry Crepes – Low Calorie Dessert

Blueberry Crepes

Comments: These crepes are a versatile, fairly low calorie dessert (but high in carbs) and are easy to make. You can fill them with fruit, low fat frozen yogurt, low calorie pudding or even savory foods.

Serves: 6
Prep Time: 5 minutes
Cooking Time: 20 minutes
Difficulty: Easy

Ingredients:

1 egg, large
3/4 cup milk, 2% fat
1 tablespoon butter, light, melted
1 tablespoon olive oil, or vegetable oil
1 tablespoon agave nectar
1/2 teaspoon vanilla extract
1 teaspoon orange zest
1/2 cup flour, all purpose
1 1/2 cups blueberries, fresh, or frozen
1 tablespoon agave nectar
2 tablespoons water
1 1/2 cups frozen yogurt, vanilla, nonfat, no sugar added

Preparation: For the crepes: Place first seven ingredients in a medium mixing bowl beat for 2 to 3 minutes on medium speed. Add flour and beat for 1 minute until incorporated and no lumps are present. Heat a small-medium size nonstick skillet over medium heat (Use a skillet that is approximately 6 inches in diameter across the bottom of the pan. Pour one quarter cup of the batter into the center of the pan, then lift the pan from the burner and swirl slowly to coat the bottom of the pan with the batter. Once the batter has set and no longer looks shiny, carefully loosen the crepe around the edges and turn over with a spatula. Cook for about 30 seconds until done and remove to a plate. Repeat until all crepes are cooked. (Note you can carefully stack them or over lap them on a plate to cool slightly.) For the sauce: place blueberries, agave nectar and about 2 tablespoons of water in a small saucepan. Cook over medium heat for about 5 minutes until berries are soft and syrup has slightly thickened. Allow to cool before serving (can be served warm or chilled.) To serve: Place each crepe on a serving plate. Arrange ice cream down the center of each crepe. Fold sides over the top. Spoon blueberry sauce on top and serve. (optional garnish with a dollop of whipped cream).

Nutrition: Per Serving About: 190 calories, 7 g fat, 3 g saturated fat, 0 g trans fat, 4 g protein, 29 g carbohydrates, 1 g dietary fiber, 65 mg sodium; WW Points plus value 5

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Caprese Salad California Style

Caprese Salad California Style

Caprese Salad California Style

The avocado gives this salad a fresh California twist. If there aren’t any great avocadoes in the market, you can omit them and the salad will still be delicious. This salad is high in fat, look for low fat fresh mozzarella to reduce the saturated fat. Use a reduced fat vinaigrette to lower the calories.

Serves: 6
Prep Time: 10 minutes
Cooking Time: None
Difficulty: Easy

Ingredients:

4 tomato(es), medium
8 ounces fresh mozzarella cheese, buffalo
1/2 cup basil, fresh
1 tablespoon vinegar, balsamic , or rice vinegar
2 teaspoons Dijon mustard
1 tablespoon olive oil, extra virgin
1 avocado(s), Haas or any
1 head lettuce, romaine

Preparation: Place lettuce leaves on a platter. Slice tomatoes, avocado and mozzarella into 1/4 inch slices and alternate these slices on platter on top of lettuce leaves inserting basil leaves every other slice. For the dressing, mix the oil, vinegar and Dijon in a small bowl. Drizzle the dressing over the top of the salad. Top with a dash of salt and ground black pepper to taste if desired.

Nutrition: Per Serving Approx.: 200 calories, 16 g fat, 6 g saturated fat, 8 g protein,7 g carbohydrates,3 g dietary fiber,70 mg sodium; WW Points plus value 5

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Low Carb Cheeseburger with Grilled Onions

Low Carb Cheese Burger with Grilled Onions

Low Carb Cheese Burger with Grilled Onions

Serve the rest of the family with a bun, but keep it low carb and lower in calories for yourself!
Serves: 4
Prep Time: 5 minutes
Cooking Time: 10 minutes
Difficulty: Easy

Ingredients

1 pound ground beef, extra lean
4 slices cheese, low fat cheddar or other,
1 onion, red, sliced
1 tomato, large, sliced
4 lettuce, romaine, or other large leaves
cooking spray
dash salt
dash pepper,
Preparation: Form ground beef into 4 patties. Cook on a grill or skillet for about 4 minutes per side or until desired doneness, then top with cheese while hot. Cook onions on a grill or in a skillet coated with cooking spray for about 4 minutes per side until browned and soft. Arrange lettuce leaves on plates, then top with tomato slice, patty and top with grilled onions.
Nutrition

Per Serving About: 220 calories, 9 g fat, 4.5 g saturated fat, 0 g trans fat, 31 g protein, 6 g carbohydrates, 1 g dietary fiber, 540 mg sodium; WW Points Plus value 6

Fresh Salsa Low Calorie and Delicious

Fresh Salsa
Comments: This is easy to make and so much better than the prepared version. Use it in omelets, over fish or chicken, or topped on a southwest salad.
Serves: 6
Prep Time: 10 minutes
Cooking Time: none
Difficulty: Easy
Ingredients:

4 tomatoes, Roma, or any, seeded and chopped
1/2 onion, red, chopped
1 jalapeno chili pepper, seeded and finely chopped
1 lime, juice only
1 tablespoon cilantro, fresh, or more, chopped
1/2 teaspoon salt

Preparation: Combine all ingredients in a bowl and refrigerate until ready to serve.

Nutrition: Per Serving About: 25 calories, 0 g fat, 0 g saturated fat, 0 g trans fat, 0 mg Cholesterol, 1 g protein, 5 g carbohydrates, 1 g dietary fiber, 290 mg sodium; WW Points Plus Value 0

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Broccoli Salad

broccoli salad

broccoli salad


This is a quick, low calorie and healthy salad that can be made ahead and packed for a picnic. Lower the calories and carbs by substituting a fat free Vinaigrette Dressing.

Serves: 4
Prep Time: 10 minutes
Cooking Time: 10 minutes
Difficulty: Easy

Ingredients:

2 cups broccoli, fresh, cut into small florets
1/4 cup salad dressing, balsamic vinaigrette, low fat
1/4 onion, red, chopped
2 ounces cheese, mozzarella, low moisture and part skim milk
1 cup tomatoes, grape or cherry, halved
1 tablespoons nuts, pine nuts

Preparation: Remove the large stem from the broccoli and cut florets into bite sized pieces. Place 4 cups of water in a medium sauce pan and bring to a boil. Steam broccoli in the boiling water for about 1 minute. Remove broccoli and place in a bowl of ice water to stop the cooking process and maintain the bright green color. Drain well. For the dressing, whisk the oil, vinegar, honey and Dijon together in a small bowl. Cut cheese into bite size pieces, and place in a salad bowl with tomatoes, onions and broccoli. Pour the dressing over the broccoli and toss well. Garnish with toasted pine nuts and serve.

Nutrition: Per Serving About: 90 calories, 4.5 g fat, 2 g saturated fat, 0 g trans fat, 10 mg cholesterol, 6 g protein, 9 g carbohydrates, 3 g dietary fiber, 280 mg sodium; WW Points plus value 2

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Pina Colada (skinny version)

Pina Colada

Pina Colada


Serves: 6
Prep Time: 5 minutes
Cooking Time: none
Difficulty: Easy

Comments: More like a dessert, this is our low calorie version but is so delicious your guests will never know. You can use Splenda instead of agave nectar to lower the calories even more.
Ingredients

1 cup coconut milk, light
12 ounces pineapple, fresh, cut into 1 inch pieces
6 ounces rum, light
1/4 cup agave nectar
8 cups ice cubes

Preparation: Reserve 6 small pieces of pineapple for garnish. Place all other ingredients in a blender and blend well. Pour into wine glasses and garnish with pineapple slices and a straw.

Nutrition: Per Serving About: 180 calories, 2.5 g fat, 2 g saturated fat, 0 g trans fat, 0 mg cholesterol, 0 g protein, 18 g carbohydrates, 1 g dietary fiber, 0 mg sodium; WW Points Plus value 4

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Vegetarian Asparagus and Mushroom Frittata Casserole

Vegetarian Asparagus Frittata Casserole

Vegetarian Asparagus Frittata Casserole

This is a simple low calorie and low carb vegetarian dish. Wrap leftovers up for the next morning!

Serves: 8
Prep Time: 20 minutes
Cooking Time: 35 minutes
Difficulty: Easy

Ingredients:

1 1/2 pounds asparagus, trimmed and cut into 1 inch pieces
1 bell pepper red, yellow, or green, diced
8 ounces mushrooms, Crimini or button or combo, sliced
1 zucchini, diced
1/2 onion, red, diced
10 eggs, large, Use 5 whole and 5 whites
1 cup milk, 1% fat
1/4 cup Parmesan cheese, grated
1/2 teaspoon salt
1/4 teaspoon pepper, black, ground
1/2 cup cheese, cheddar, light, shredded
1/4 teaspoon garlic powder
cooking spray

Preparation: Preheat oven to 350 degrees. Spray a 9 X 13 inch baking dish with cooking spray. Place eggs (5 whole eggs and 5 egg whites, discard unused yolks), milk, salt, pepper and garlic powder in a large mixing bowl and whisk together. Place a large skillet over medium heat. Add oil, onion and peppers and stir. Cook for 1 minute, then add mushrooms and stir. Cook for another minute, then add zucchini. Stir and cook for 1 minute, then add asparagus. Stir together and cook for 1 to 2 minutes until asparagus are crisp tender. Arrange vegetables in the baking dish. Pour egg mixture over vegetables. Top with Parmesan cheese and bake for 35 minutes until a toothpick in the center comes out clean. Remove from oven and top with grated cheddar. Let rest for 10 minutes before cutting.

Nutrition: Per Serving About: 130 calories, 5 g fat, 2.5 g saturated fat, 0 g trans fat, 13 g protein, 11 g carbohydrates, 3 g dietary fiber, 320 mg sodium; WW Points Plus Value 3

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Grilled Rib Eye Steak with Herb Butter Sauce

Grilled Rib Eye Steak with Herb Butter Sauce

Serves: 4
Prep Time: 5 minutes
Cooking Time: 15 minutes
Difficulty: Easy
Comments:

Steak (especially Rib Eye) is higher in saturated fats and calories than fish or chicken, so save this for special occasions. This is a simple and flavorful sauce for any kind of steak. It can be grilled on an outdoor grill or on an indoor grill pan.
Ingredients:

1 1/4 pounds steak, Rib Eye, lean, fat trimmed
1 tablespoon butter, light
1 tablespoon olive oil
2 tablespoons basil, fresh, chopped
2 teaspoons garlic, bottled minced
1 teaspoon parsley, fresh, minced
1/2 teaspoon salt
1/4 teaspoon pepper, black, ground
1/2 teaspoon garlic powder
cooking spray, olive oil type

Preparation: Chop the basil and parsley. Place the butter, oil, minced garlic and fresh herbs in a microwave safe bowl. Cook in microwave for one minute. Stir and cook for another 30 seconds. Season steak with salt, pepper and garlic powder. Spray an indoor grill pan with cooking spray (or you can drizzle the steak with a little olive oil and grill outside instead). Heat the grill to medium high and cook the steaks for about 4 minutes on each side or until desired doneness. Remove from the heat, cover with foil and let rest for about 5 minutes before serving. Spoon sauce on top and serve.

Nutrition: Per Serving About: 290 calories, 17 g fat, 6 g saturated fat, 29 g protein, 1 g carbohydrates, 0 g dietary fiber, 400 mg sodium; WW Points Plus value 7

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Almond and Cheese Stuffed Chicken Grilled Fish with Cilantro Chile Cream Sauce Caprese Chicken with Spinach

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