• Recipes

     
     
     
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    1/30/2014

     

    Greek Cucumber Yogurt Sauce

    • 2 cups nonfat plain yogurt
    • 1 teaspoon fresh dill, chopped
    • 1 medium cucumber, diced
    • 2 teaspoons olive oil
    • 1 clove garlic, minced
    • 1 tablespoon lemon juice or vinegar
    • 1/8 teaspoon salt

    Combine and refrigerate overnight for flavors to mix.  Cucumber will leak liquid, so if it appears dry at first, it is expected. Serve as a dip with vegetables, or with lemon-baked chicken, falafel, lentil or veggie burgers, etc.  Serves 6.

    Provides per serving:  63 calories, 0 g saturated fat, 1 g monounsaturated fat, 0 g polyunsaturated fat, 4 g of carbohydrate, 0 g of fiber, 8 g of protein, and 36 milligrams of sodium.

    As recipes submitted are provided by third parties, SCAI makes no representation as to the health or other benefits of these recipes.


     Melon Salsa *

    • 3 cups watermelon (seedless, if available), diced
    • ½ cup yellow and orange bell pepper, diced
    • 2 tablespoons freshly squeezed lime juice
    • 1 tablespoon cilantro, chopped
    • 1 tablespoon green onion, chopped
    • 1 tablespoon jalapeno, finely chopped
    • Kosher salt and black pepper to taste

    Combine all ingredients. Cover and refrigerate 1 hour. Serves 6.

    SecondsCount thanks University of Florida nutritionist Natasha Parks for sharing this recipe.

    *Source: Extension Family and Consumer Sciences Program, Duval County Cooperative Extension Service, Jacksonville, Florida. Reproduced with permission.


     Homemade Fruit Smoothie with Oats

    • 1 cup nonfat milk
    • 1/2 cup rolled oats
    • 1 tablespoon flaxseed, ground
    • 1 banana, sliced
    • 14 frozen strawberries
    • 1/2 teaspoon vanilla extract
    • 1 1/2 teaspoons sugar or honey

     Blend above until smooth. Serves 2. 

     Provides per serving: 232 calories, 0 g saturated fat, 0 g monounsaturated fat, 2 g polyunsaturated fat, 44 g of carbohydrate, 6 g of fiber, 9 g of protein, and 55 milligrams of sodium.

    As recipes submitted are provided by third parties, SCAI makes no representation as to the health or other benefits of these recipes.


    Oil Sugar Cookies

    • 2½ cup flour
    • 1 teaspoon salt
    • ¾ cup canola oil
    • ½ cup egg substitute
    • 1 teaspoon baking powder
    • ½ teaspoon nutmeg
    • 1 cup sugar
    • 2 teaspoons vanilla

    Stir dry ingredients until mixed. Stir sugar into oil; beat in egg substitute slowly.  Blend until smooth. Stir in dry ingredients all at once.  Blend until dough is smooth.  Chill ½ hour. Shape into ½ inch balls.  Dip tops of balls into granulated sugar.  Top with cherry or pecan if desired.  Place on ungreased cookie sheet and flatten slightly with bottom of a drinking glass. Bake at 375 for 10 minutes or until lightly golden on the edges.

    As recipes submitted are provided by third parties, SCAI makes no representation as to the health or other benefits of these recipes.


     Ratatouille

    • ¼ c. olive oil 4 zucchini
    • diced 2 garlic cloves 
    • crushed 1-28 ounce can tomatoes, drained 
    • 4 onions, chopped 
    • 1 tsp. basil 
    • 3 green peppers, chopped 
    • 1 tsp. oregano 
    • 1 eggplant, diced 
    • 1 tsp. parsley 
    • Salt and pepper to taste

    In a large frying pan, sauté onions and garlic in olive oil over medium heat. Add green peppers, eggplant and zucchini and cook 5 minutes, stirring occasionally. Add tomates and herbs. Cover and cook about 15 minutes, stirring occasionally. Uncover and continue cooking for an additional 15 minutes.

     

    As recipes submitted are provided by third parties, SCAI makes no representation as to the health or other benefits of these recipes.

     


    Antipasto

    • 2 cups celery, chopped 
    • 2 cups pearl onions 
    • 2 cups zucchini, chopped 
    • 2-6 ounce jars mushrooms 
    • 2 Tbsp. capers 
    • 1 cup green olives 
    • 1 cup calamata olives 
    • 2 cups canola oil 
    • 1 cup red wine vinegar 
    • 1-28 ounce can crushed tomatoes 
    • 1 small can tomato paste 
    • 1 tsp. each salt, pepper, oregano and basil placed in cheese cloth bag (can reduce the salt if desired).

    Place all ingredients into a large pot. Boil for 30 minutes. Serve cold. 

     

    As recipes submitted are provided by third parties, SCAI makes no representation as to the health or other benefits of these recipes.

     


    Carrot Ginger Soup

    • 1 teaspoon canola or corn oil 
    • 1 pound medium carrots, cut crosswise into 1/8-inch slices 
    • 1 medium onion, chopped 
    • 1 14.5 ounce can fat-free, low sodium chicken broth 
    • 1 teaspoon ground ginger 
    • 1/8 teaspoon salt 
    • 1/8 teaspoon cayenne 
    • 1 cup fat-free half and half 
    • 1 tablespoon light tub margarine 
    • 1/8 teaspoon salt 
    • 1/4 cup snipped fresh cilantro

    Heat in a large sause pan over medium-high heat. Add the oil and swirtl to coat the bottom. Cook the carrots and onion for 6 minutes, or until the onion is soft, stirring frequently. Stir in the broth, ginger, 1/8 teaspoon of salt and cayenne. Bring to a boil. Reduce the heat and simmer, covered, for 15 minutes or until the carrots are very tender. In blender or food processor, process 1 cup carrot mixture until smooth. Add the remaining mixture 1 cup at a time, processing until smooth. Add the remaining mixture 1 cup at a time, processing until smooth after each addition. Return the mixture to the saucepan. Stir in the half and half, margarine and 1/8 teaspoon of salt. Cook over medium heat for 2 to 3 minutes or until heated through. Ladle into soup bowls. Sprinkle with cilantro.

     

    Calories 128 Total Fat 2.5g Saturated Fat 0.0g Polyunsaturated fat 0.5g Monounsaturated fat 1.5g Cholesterol 0mg Sodium 333mg Carbohydrates 23g Total Sugars 11g Dietary Fiber 4g Protein 7g

     

     

    As recipes submitted are provided by third parties, SCAI makes no representation as to the health or other benefits of these recipes.

     


    Black Bean Dip with Fresh Lime

    • 1/2 15 ounce can no salt-added black beans, rinsed and drained
    • 1/4 cup snipped fresh cilantro
    • 2 tablespoons chopped red onion
    • 2 tablespoons fresh lime juice
    • 1 tablespoon water
    • 1 tablespoon fat free or light mayonnaise
    • 1 1/2 teaspoons olive oil
    • 1/4 teaspoon ground cumin
    • 1/4 teaspoon salt
    • 1/4 teaspoon red hot pepper sauce, or to taste
    • 1 tablespoon water (optional)


    In food processor or blender, process all the ingredients except the optional 1 tablespoon water until smooth. For a thinner consistency, gradually add the remainging water until the dip is the desired consistency.

    Calories 45 Total Fat 1.0g Saturated Fat 0.0g Polyunsaturated fat 0.0g Monounsaturated fat 1.0g Cholesterol 0mg Sodium 119mg Carbohydrates 7g Total Sugars 2g Dietary Fiber 2g Protein 2g

    As recipes submitted are provided by third parties, SCAI makes no representation as to the health or other benefits of these recipes.


    Raspberry-Pepper Jelly over Cream Cheese

    • 1/4 cup all-fruit seedless raspberry spead
    • 1/2 teaspoon balsamic vinegar
    • 1/8 teaspoon ground cinnamon
    • 1/8 teaspoon crushed red pepper flakes
    • 4 ounces fat-free or light cream cheese
    • 24 fat-free or low fat, low-sodium crackers or 3 medium red apples or red skinned pears, each cut into 8 slices


    In a small microwaveable bowl, stir together the fruit spread, vinegar, cinnamon and red pepper flakes. Heat in the microwave on 100% high for 15 minutes or until melted. Stir and let cool completely. Put the cream cheese on a plate. Spoon the raspberry mixture on top. Serve with crackers or fruit.

    With Fruit/per serving: Calories 62 Total Fat 0.0g Saturated Fat 0.0g Polyunsaturated fat 0.0g Monounsaturated fat 0.0g Cholesterol 3mg Sodium 71mg Carbohydrates 13g Total Sugars 10g Dietary Fiber 1g Protein 2g With Crackers/serving: Calories 69 Total Fat 0.0g Saturated Fat 0.0g Polyunsaturated fat 0.0g Monounsaturated fat 0.0g Cholesterol 3mg Sodium 124mg Carbohydrates 13g Total Sugars 5g Dietary Fiber 0g Protein 3g

    As recipes submitted are provided by third parties, SCAI makes no representation as to the health or other benefits of these recipes.


    Italian Tuna Toss

    • 1 bag (1 lb) fresh cauliflower florets or 1 small head cauliflower, separated into florets (3 cups)
    • 1 bag (10 oz) mixed salad greens or 1 small bunch curly endive, romaine or chicory, torn into bite-size pieces
    • 1 cucumber, sliced
    • 2 cans (5 oz each) tuna, drained
    • 1 jar (2 oz) diced pimientos, drained (1/4 cup)
    • 1/3 cup Italian dressing
    • 1/4 cup Betty Crocker® Bac~Os® bacon flavor bits or chips.


    Toss all ingredients except dressing and bacon flavor bits in large salad bowl; refrigerate. Just before serving, toss with dressing and bacon flavor bits.

    1 Serving (1 Serving)Calories 165 (Calories from Fat 65 ), Total Fat 7 g Saturated Fat 1 g Cholesterol 20 mg Sodium 420 mg Total Carbohydrate 10 g Dietary Fiber 4 g Protein 19 g

    As recipes submitted are provided by third parties, SCAI makes no representation as to the health or other benefits of these recipes.


    Chocolate Filled Cake Roll

    • 1/4 cup powdered sugar
    • 3 eggs
    • 1 cup granulated sugar
    • 1/3 cup water
    • 1 teaspoon vanilla
    • 1 cup Gold Medal® all-purpose flour
    • 1 teaspoon baking powder
    • 1/4 teaspoon salt
    • 2 tablespoons miniature chocolate chips
    • 1 package (4-serving size) chocolate fat-free sugar-free instant pudding and pie filling mix
    • 1 cup fat-free (skim) milk
    • 1 cup frozen (thawed) fat-free whipped topping

    Heat oven to 375°. Line jelly roll pan, 15 1/2x10 1/2x1 inch, with waxed paper. Grease waxed paper with shortening; lightly flour. Sprinkle powdered sugar evenly over clean dish towel in a rectangle the same size as the pan. Beat eggs with balloon whisk or electric mixer with regular beaters on medium speed about 3 minutes or until thick and lemon colored. Beat in granulated sugar, water and vanilla. Beat in flour, baking powder and salt on low speed, mixing just until combined. Pour into pan. Sprinkle with chocolate chips. Bake 11 to 13 minutes or until toothpick inserted in center comes out clean and top is just beginning to brown. Run knife around edges of pan to loosen cake. Immediately turn pan upside down onto sugared towel; carefully peel off waxed paper. Place clean sheet of waxed paper over top of hot cake; gently roll up cake in towel starting with one long side. Cool at least 45 minutes. Stir pudding mix (dry) and milk in medium bowl with wire whisk or fork 1 to 2 minutes or until thickened. Fold in whipped topping. Unroll cake and spread filling to within 1/2 inch of edges. Reroll cake. Wrap in plastic wrap; refrigerate at least 2 hours for filling to set. Store in refrigerator.

    1 Serving (1 Serving)Calories 170(Calories from Fat 20), Total Fat 2g Saturated Fat 1g Trans Fat 0g Cholesterol 55mg Sodium 210mg Total Carbohydrate 34g Dietary Fiber 0g Sugars 22g Protein 4g

    As recipes submitted are provided by third parties, SCAI makes no representation as to the health or other benefits of these recipes.


    Graham-Crusted Tilapia

    • 1 lb tilapia, cod, haddock or other medium-firm fish fillets, about 3/4 inch thick
    • 1/2 cup graham cracker crumbs (about 8 squares)
    • 1 teaspoon grated lemon peel
    • 1/4 teaspoon salt
    • 1/8 teaspoon pepper
    • 1/4 cup fat-free (skim) milk
    • 2 tablespoons canola oil
    • tablespoons chopped toasted pecans

    Move oven rack to position slightly above middle of oven. Heat oven to 500°F. - Cut fish fillets crosswise into 2-inch-wide pieces. In shallow dish, mix cracker crumbs, lemon peel, salt and pepper. Place milk in another shallow dish. - Dip fish into milk, then coat with cracker mixture. Place in ungreased 13x9-inch pan. Drizzle oil over fish; sprinkle with pecans. - Bake about 10 minutes or until fish flakes easily with fork.

    1 Serving (1 Serving)Calories 230(Calories from Fat 100) Total Fat 12g Saturated Fat 1 1/2g Trans Fat 0g Cholesterol 60mg Sodium 300mg Total Carbohydrate 9g Dietary Fiber 0g Sugars 5g Protein 23g

    As recipes submitted are provided by third parties, SCAI makes no representation as to the health or other benefits of these recipes.


    Antioxidant Fruit Salad

    • 1 mango
    • 1 cup blueberries
    • 1 pomegranate
    • 2 teaspoons lime juice

    Cut the mango in half around the stone, and then criss-cross the flesh of the mango halves with a knife into 1/2-inch squares. Push the diced mango flesh outwards and then slice off the squares from the skin into a bowl. Tumble in the blueberries, then halve the pomegranate and bash out the seeds with a wooden spoon over the mango. Finally squeeze over the lime juice and serve.

    As recipes submitted are provided by third parties, SCAI makes no representation as to the health or other benefits of these recipes.


    Mini Spinach and Mushroom Quiche

    • Cooking spray
    • 6 strips (3 ounces) turkey bacon
    • 1 tablespoon olive oil 10 ounces white mushrooms, coarsely chopped
    • 1 small shallot, thinly sliced
    • Kosher salt and freshly ground black pepper
    • 2 cups baby spinach
    • Pinch freshly grated nutmeg
    • 4 large eggs
    • 4 large egg whites
    • 1/4 cup skim milk
    • 1/3 cup (1 1/2 ounces) grated Fontina cheese
    • Mixed greens for serving

    1. Preheat the oven to 375 degrees F. Lightly coat a 12-cup nonstick muffin pan with nonstick cooking spray. 2. Mist a large nonstick skillet with more nonstick cooking spray and put over medium heat. Add the turkey bacon and cook turning frequently until crisp, about 8 minutes. Transfer to a cutting board and coarsely chop. 3. In the same skillet, heat the oil. Add the mushrooms, shallot, and season to taste with salt and pepper. Cook until shallots are soft and the mushrooms are dry and lightly browned, about 10 minutes. Remove from the heat and stir in the baby spinach and nutmeg until the spinach is just wilted, but still bright green, 2 minutes. Set aside to cool slightly. 4. Meanwhile, whisk the eggs, egg whites, milk, and salt and pepper until well combined. Stir in the cheese. Divide the egg mixture evenly between the muffin tins, filling them about halfway. Top evenly with the mushroom and spinach mixture and then the chopped bacon. 5. Bake until the quiches are well risen, golden brown and set, 20 to 25 minutes. Cool in the pan 5 minutes and then transfer to a wire rack. Serve warm or at room temperature with greens.

    As recipes submitted are provided by third parties, SCAI makes no representation as to the health or other benefits of these recipes.


    Clam Chowder

    • 4 pounds cherrystone clams, scrubbed
    • 2 large red-skinned potatoes, peeled and cut into 1/2-inch cubes
    • 1 slice lean center-cut bacon, chopped
    • 1 medium onion, diced
    • 1 stalk celery, thinly sliced
    • 2 cloves garlic, minced
    • 1 teaspoon fresh thyme
    • 2 bay leaves
    • 1 cup fat-free half-and-half
    • Kosher salt and freshly ground pepper
    • 4 teaspoons unsalted butter, sliced
    • 2 tablespoons chopped fresh parsley
    • 2 tablespoons chopped fresh chives
    • 1/2 teaspoon paprika

    Directions Put the clams and 2 cups water in a pot. Cover, bring to a boil over medium-high heat and cook 5 minutes. Uncover and continue to cook until the clams open, 5 to 10 minutes (discard any that do not open); transfer the clams to a bowl. Pour the liquid into a large measuring cup. (You should have 3 cups liquid; add water if needed.) Wipe out the pot. Pour the liquid back into the pot through a paper towel-lined sieve. Add the potatoes, cover and simmer until tender, about 15 minutes. Remove one-third of the potatoes. Continue to cook the remaining potatoes, covered, until soft, about 10 more minutes. Puree in batches in a blender until smooth. Return the soup to the pot. Cook the bacon in a skillet over medium heat until crisp, about 5 minutes. Add the onion and celery and cook until soft, about 5 minutes. Add the garlic, thyme and bay leaves and cook, stirring, about 3 more minutes. Add the bacon mixture and reserved potatoes to the soup. Cover and cook over low heat, about 5 minutes. Discard the bay leaves. Season the soup with salt and pepper and reheat. Serve topped with a slice of butter, parsley, chives and paprika.

    Per serving: Calories 353; Fat 9 g (Saturated 4 g); Cholesterol 76 mg; Sodium 251 mg; Carbohydrate 36 g; Fiber 4 g; Protein 29 g

    As recipes submitted are provided by third parties, SCAI makes no representation as to the health or other benefits of these recipes.


    Toasted Tomato Basil Soup

    • 3 pounds ripe plum tomatoes, cut in half lengthwise
    • 1/4 cup plus 2 tablespoons good olive oil
    • 1 tablespoon kosher salt
    • 1 1/2 teaspoons freshly ground black pepper
    • 2 cups chopped yellow onions (2 onions)
    • 6 garlic cloves, minced
    • 2 tablespoons unsalted butter
    • 1/4 teaspoon crushed red pepper flakes
    • 1 (28-ounce) canned plum tomatoes, with its juice
    • 4 cups fresh basil leaves, packed
    • 1 teaspoon fresh thyme leaves
    • 1 quart chicken stock or water

    Preheat the oven to 400 degrees F. Toss together the tomatoes, 1/4 cup olive oil, salt, and pepper. Spread the tomatoes in 1 layer on a baking sheet and roast for 45 minutes. In an 8-quart stockpot over medium heat, saute the onions and garlic with 2 tablespoons of olive oil, the butter, and red pepper flakes for 10 minutes, until the onions start to brown. Add the canned tomatoes, basil, thyme, and chicken stock. Add the oven-roasted tomatoes, including the liquid on the baking sheet. Bring to a boil and simmer uncovered for 40 minutes. Pass through a food mill fitted with the coarsest blade. Taste for seasonings. Serve hot or cold.

    As recipes submitted are provided by third parties, SCAI makes no representation as to the health or other benefits of these recipes.


    Beans Marinara

    • 1 1/4 pounds green beans
    • 3 sliced garlic cloves
    • 3/4 teaspoon red pepper flakes
    • 1 tsp olive oil
    • 28 ounce can plum tomatoes
    • handful of basil handful of parsley

    Boil green beans until tender; drain. Brown garlic cloves and red pepper flakes in a skillet with olive oil. Crush in can of plum tomatoes, add a handful each of parsley and garlic, and sprinkle with sugar and salt. Simmer for 10 minutes. Add the beans, cover and cook for 10 minutes, then uncover and cook 3 more minutes to thicken.

    As recipes submitted are provided by third parties, SCAI makes no representation as to the health or other benefits of these recipes.