Health food: Sandra Woodruff's low-carb recipes

Better Nutrition, June, 2004

Grilled Chicken Caesar
Salad

SERVES 4

DRESSING

1/4 cup plus 2 Tbs. nonfat mayonnaise
2 Tbs. extra virgin olive oil
1 1/2 tsp. lemon juice
1/2 tsp. Dijon mustard
3/4 tsp. crushed garlic
1/8 tsp. ground black pepper

SALAD

10 cups torn romaine lettuce
3/4 cup canned garbanzo beans,
    drained
3/4 cup chopped seeded plum tomato,
    or 16 grape or cherry tomatoes
1/2 cup grated Parmesan cheese
2 cups sliced grilled skinless
    chicken breast

1. To make Dressing: Combine
ingredients in a small bowl, and
whisk to mix well. Set aside.

2. To make Salad: Place lettuce,
beans and tomatoes in a large bowl.
Add Dressing, and toss to mix. Add
Parmesan cheese, and toss again.

3. Divide the Salad between 4 serving
plates, and top each serving
with 1/4 of the sliced chicken. Serve
immediately.

PER SERVING: 311 CAL; 30c; PROT; 12.7G
TOTAL FAT (3.3G SAT FAT); 19G CARB; 67MG
CHOL; 528MG SOD; 5G FIBER

Spinach & Cream Cheese
Omelet

SERVES 1

1/2 cup (packed) fresh spinach,
    thinly sliced
1/2 cup fat-free egg substitute, or
    1 egg plus 2 egg whites, beaten
1 1/2 to 2 Tbs. light vegetable or garlic
    & herb-flavored cream cheese
    ground paprika, to taste

1. Coat an 8-inch nonstick skillet
with cooking spray. Add spinach,
and cook for 1-2 minutes over medium-high
heat until the spinach is
wilted. Transfer spinach to a small
dish, and cover to keep warm.

2. Re-spray the skillet, and return
to heat. Add the egg substitute,
and reduce heal to medium-low.
Cook without stirring for 1-2 minutes,
or until eggs are set around
the edges.

3. Use a spatula to lift the edges
of the omelet, and allow the
uncooked egg to flow below the
cooked portion. Cook another 1-2
minutes, or until the eggs are
almost set.

4. Arrange the spinach and cream
cheese over half of the omelet. Fold
the other half over the filling, and
cook another 1-2 minutes, or until
the cheese is melted and the eggs
are completely set. Sprinkle with
the paprika, and serve hot.

PER SERVING; 103 CAL; 14G PROT; 3.1G TOTAL
FAT (1.4G SAT FAT); 4.5G CARB; 15MG CHOL;
354MG SOD; 0.3G FIBER

Spinach Salad with
Grilled Scallops & Fresh
Mangos

SERVES 4

DRESSING

1/4 cup extra virgin olive oil
2 Tbs. white wine vinegar
2 Tbs. low-sugar orange marmalade
1 Tbs. lemon juice
1 tsp. Dijon mustard
1/2 tsp. salt
1/4 tsp. dried thyme
1/4 tsp. ground black pepper

SALAD

1 1/4 lb. large fresh scallops, rinsed
  and patted dry
1 tsp. ground cumin
3/4 tsp. garlic powder
1/2 tsp. ground black pepper
1/4 tsp. salt
10 cups fresh baby spinach leaves
1 cup diced peeled mango
1/4 cup diced red onion
1/4 cup pine nuts or roasted
    sunflower seeds
1/2 cup crumbled reduced-fat soft
    goat cheese or feta

1. To make Dressing: Combine
ingredients in a mini blender, and
blend until smooth. Set aside.

2. To make Salad: Sprinkle scallops
with the cumin, garlic powder, pep
per and sail, and toss to mix well.
Thread scallops onto four 12-inch
metal skewers, and spray all sides
lightly with cooking spray. Grill covered
over medium coals for about 3
minutes per side or until cooked
through. Alternatively, cook the
skewers under a preheated broiler
for about 3 minutes per side.

3. Place spinach in a large bowl,
and drizzle with 1/4 to 1/3 cup of the
Dressing (reserve remainder for
another use). Toss to mix, and
divide the spinach between 4 large
serving plates.

4. Top the spinach on each plate
with 1/4 of the scallops. Scatter some
of the mango around the outer
edges of each salad, and sprinkle
some of the onions, pine nuts and
cheese over each salad.

PER SERVING: 276 CAL; 26G; PROT; 13G TOTAL
FAT (2.6G SAT FAT); 17G CARB; 40MG CHOL;
596MG SOD; 2.1G FIBER

Spaghetti Squash with
Sausage, Peppers & Onions

SERVES 4

2 1/2 lb. spaghetti squash
1 lb. turkey Italian sausage,
  casings removed
1 medium yellow onion, cut into
  thin wedges
1 medium green bell pepper, cut into
  thin strips
1 medium red bell pepper, cut into
  thin strips
4 medium plum tomatoes, diced
2 Tbs. grated Parmesan cheese
1/2 cup shredded reduced-fat
  mozzarella cheese

1. Cut squash in half lengthwise,
and remove seeds. Place squash
halves cut side down in a 9x13-inch
microwave-safe dish, and add 2
tablespoons of water. Cover loosely
with microwave-safe plastic wrap.
Microwave at high power, 12 to 15
minutes, or until the squash is easily
pierced with a fork. Set squash
aside to keep warm.

2. Coat a large nonstick skillet with
cooking spray, and add sausage.
Cook, stirring to crumble, until
meat is no longer pink, about 7 minutes.
Add onions and peppers, cover
and cook until vegetables are tender,
about 5 minutes. Add tomatoes
and cook, covered, 2 minutes more.

3. To serve, separate the squash into
strands with a fork, and place 1 cup
of squash on each of 4 serving
plates. Top the squash with 1/4 of the
sausage mixture and a sprinkling of
Parmesan and mozzarella cheese.
Serve hot.

PER SERVING: 305 CAL; 25G PROT; 5.8G TOTAL
FAT (2.2G SAT FAT); 19 CARB; 99MG CHOL;
848MG SOD; 4G FIBER

Chili Chicken

SERVES 4

2 tsp. chili powder
1 tsp. ground cumin
3/4 tsp. garlic powder
1/4 tsp. salt
1/4 tsp. ground black pepper
1 Tbs. extra virgin olive oil
1 lb. chicken breast tenders or 1 lb.
  boneless skinless chicken breast,
  cut into 8 equal pieces and
  pounded to 1/2-inch thickness
1/2 medium yellow onion, thinly sliced
  and separated into rings
1/2 green bell pepper, cut into thin rings
1/2 yellow bell pepper, cut into
  thin rings
1/2 cup vegetable juice cocktail
1/2 cup shredded reduced-fat
  Monterey Jack cheese

1. Combine chili powder, cumin,
garlic powder, salt and pepper, and
rub some of the mixture over both
sides of each piece of chicken.

2. Add olive oil to a large nonstick
skillet, and preheat over medium-high
heat. Place the chicken in the
skillet, and cook 1-2 minutes on
each side, or until the chicken is
nicely browned.

3. Add onions and peppers, and lift
the chicken pieces to allow vegetables
to cover the bottom of the skillet.
Place chicken on top of the vegetables,
and reduce heat to medium.
Cover and cook about 5 minutes,
stirring vegetables once or
twice, until vegetables are tender
and nicely browned and the chicken
is cooked through.

4. Transfer chicken to a serving
platter, and top with vegetables. Set
aside to keep warm. Pour vegetable
juice into skillet, and stir over medium-high
heat for 1-2 minutes, or
until the juice is reduced by half.
Drizzle the juice over the chicken
and vegetables, and sprinkle cheese
over the top. Serve hot.

PER SERVING: 220 GAL; 32G PROT; 7.2G TOTAL
FAT (1.9G SAT FAT); 5G CARB; 73MG CHOL;
406MG SOD; 1.7G FIBER