Lilly Gariti and Grace Kratz

Main

Period 1 days 2,4,6

Chicken Fajitas
Ingredients: 16 oz boneless skinless chicken breasts 1 red bell pepper, cut into strips 1 green or
poblano pepper, cut into strips 1 medium onion, cut into strips3 tbsp lime juice 1 tsp ground cumin 1
tsp garlic powder pinch ancho or Mexican chili powder, to taste salt and pepper to taste 2 tsp olive oil
8 reduced carb whole wheat flour tortillas (Trader Joes)
For garnish: 1/2 cup reduced fat shredded mexican cheese reduced fat sour cream (optional)
guacamole (optional)
Directions:
Marinate the chicken with lime juice, and season with chile powder, salt, pepper, garlic powder and cumin.
Season vegetables with salt and pepper and toss with olive oil. To grill the onions and peppers outside on
the grill, use a cast iron skillet and grill covered over medium heat until tender, about 15 minutes. Or, to
cook them indoors, you can use a large skillet on the stove over medium heat for 16 to 18 minutes,
covered until the onions and peppers are soft.
Heat an outdoor grill or indoor grill pan over medium heat; grill chicken until cooked through, about 8
minutes on each side. Transfer to a cutting board when done and cut into strips. Once cooked, combine
with the peppers and onions. Serve immediately with warmed tortillas, cheese and toppings. Makes 4 cups
chicken and vegetables.

Low fat baked ziti with spinach (vegetarian)

Ingredients: 12 oz uncooked pasta such as ziti 28 oz crushed tomatoes (I recommend: Tuttorosso) 1
tsp olive oil3 cloves garlic, minced 10 oz frozen spinach, thawed 1 tsp oregano -2 tbsp chopped fresh
basilsalt and fresh pepper to taste 8 oz fat-free ricotta 1/4 cup grated Parmesan cheese 2 cups (8 oz)
shredded part skim mozzarella (I recommend: Polly-O) olive oil cooking spray (I used my Misto)
Directions:
Preheat oven to 375F. Spray a 9x13-inch baking pan with oil spray.
In a large pot of salted water, cook pasta according to instructions until al dente. Drain and return to pot.
Meanwhile, in a medium saucepan, add olive oil and saut garlic. Add chopped spinach, salt pepper and
crushed tomatoes. Season with basil, oregano, salt and pepper.
Add sauce to the pasta and combine the ziti. Add half of the mozzarella, Parmesan cheese and ricotta. Mix
well then transfer to the baking pan. Pour the pasta mixture into the prepared pan and spread evenly. Top
with the remaining mozzarella Bake for 30 minutes, or until mozzarella is melted and the edges are lightly
browned. Let it cool 5 minutes, then cut it into 8 equal portions.This can be made up to a day in advance
and stored, tightly covered, in the refrigerator. Let sit at room temperature for 30 minutes before baking.
Oven Fried Chicken 6 medium bone-in skinless drumsticks 2 1/2 cups bran flakes 3 tsp kosher salt, less
if you are using regular salt 1/2 tsp garlic powder 1/2 tsp paprika 1/2 tsp fresh black pepper 1/2 tsp
cayenne pepper 5 tbsp Hellman's light mayonnaise 1 tsp Dijon mustard Oil spray
Preheat oven to 400. Line a baking sheet with foil and set a rack above. Spray rack with oil. Crush cereal
in a food processor or chopper. In a bowl mix crushed cereal with salt, paprika, garlic powder, black pepper
and cayenne pepper. Place in a shallow dish or ziplock bag.
Combine mayonnaise and Dijon mustard. Using a cooking brush, brush onto chicken then coat chicken with
crushed cereal mixture. Place chicken on wire rack and spray with oil. Bake 35-40 minutes.

White Bean Turkey Chili

Ingredients:
cooking spray 2 small onions, chopped 5 garlic cloves 2 tsp chili powder, to your taste 1 bay leaf 1/2
tbsp cumin 1/2 tbsp oregano 2 tsp red pepper flakes (to taste) 3 lbs 99% lean ground turkey 4 16 oz
cans of cannellini beans, rinsed and drained 2 cups of fat free chicken broth 1/2 cup of fat free sour
cream salt and pepper to taste
Directions:
Heat a large heavy bottomed pot over medium flame. When hot, spray oil. Add onions, garlic, saute about
5 min. Add meat and cook, breaking it up until white, about 5 minutes. Add salt, chili powder, cumin,
oregano, red pepper flakes and cook for 2 minutes. Add beans, broth, cook uncovered about 10 minutes.
Lower heat and cover, simmer about 45 minutes mixing occasionally. Add sour cream and cook 5 more
minutes. Adjust seasoning and salt to taste.
Top with chopped red onion, chopped fresh cilantro, light sour cream, jalapeos and reduced fat cheddar if
desired.

Greek Salad Sandwich

Ingredients:
2 tbsp red wine vinegar 4 tsp extra virgin olive oi l5 tbsp Kalamata olives, minced 4 thin slices red
onion coarse salt and fresh ground pepper, to taste 4 tbsp crumbled feta 12 oz ciabatta bread, cut into 4
pieces 8 Romaine lettuce leaves 1/2 medium cucumber, thinly sliced 1 medium tomato, thinly sliced
Directions:
In a small bowl whisk red wine vinegar, and olive oil, season with salt and pepper. Add chopped olives and
red onions set aside. I like to add the onions to the vinegar, this mellows out the sharpness of the onion,
but completely optional.
Spread the olive mixture on 4 slices bread. Top with lettuce, cucumber, tomatoes, and red onion; season
with salt and pepper. Top with feta, close and cut sandwich in half.

Eggplant Panini with pesto

Ingredients:
1 large eggplant, about 12-14 oz kosher salt to taste olive oil spray (I used my misto) 12 oz french
bread (or baguette), cut into 4 pieces 4 slices part skim mozzarella cheese (Sargento ) 2 tbsp skinny
pesto 8 thin sliced tomato
Directions:
Slice the eggplant into 1/4-inch thick slices. Place the eggplant slices on a paper towel and season with
salt; set aside about 30 minutes. This will help draw some of the moisture out of the eggplant. Pat the
eggplant dry with paper towels. Preheat panini grill. Lightly spritz eggplant with olive oil, season with salt
and pepper. When the grill is hot, grill eggplant about 7-8 minutes, turning once half way through. Set
aside. Slice the bread open and place 3 slices of grilled eggplant, 1 slice of mozzarella, 1/2 tablespoon of

pesto, and 2 slices of tomatoes on each sandwich. Close and lightly spray the top of the bread with oil.
Place on a panini press and close until the cheese melts and the bread is toasted. Cut in half diagonally and
eat immediately.

Skinny Chicken Enchiladas

Ingredients:
For the enchilada sauce:
2 garlic cloves, minced1-2 tbsp chipotle chilis in adobo sauce 1-1/2 cups tomato sauce1/2 tsp chipotle
chili powder3/4 cup reduced sodium chicken brothkosher salt and fresh pepper to taste
For the chicken: 1 tsp vegetable oil 8.5 oz (2 breast halves) cooked shredded chicken breast 1 cup diced
onion 2 large clove garlic, minced 1/4 cup cilantro kosher salt1 tsp cumin 1/2 tsp dried oregano 1
tsp chipotle chili powder 1/3 cup chicken broth 1/2 cup tomato sauce
For the enchilada: 8 (7-inch) low-carb whole wheat flour tortillas (la tortilla factory) 1 cup shredded low
fat Mexican cheese non-stick cooking spray 2 tbsp chopped scallions or cilantro for topping
Directions:
In a medium saucepan, spray oil and saut garlic. Add chipotle chiles, chili powder, cumin, chicken broth,
tomato sauce, salt and pepper. Bring to a boil. Reduce the heat to low and simmer for 5-10 minutes. Set
aside until ready to use.
Preheat oven to 400 degrees.
Heat the vegetable oil in a medium skillet over medium-high heat. Saut onions and garlic on low until
soft, about 2 minutes. Add chicken, salt, cilantro, cumin, oregano, chili powder, tomato sauce, chicken
broth, and cook 4 to 5 minutes. Remove from heat. Spray a 13 by 9-inch glass baking dish with non-stick
spray. Put 1/3 cup chicken mixture into each tortilla and roll it. Place on baking dish seam side down, top
with sauce... Then top with cheese.
Cover with aluminum foil and bake in the oven on the middle rack for 20-25 minutes. Top with low fat sour
cream or scallions if you wish. (Extra points) Makes 8 enchiladas.

Salads
Caprese salad
Ingredients: 1 large tomato, sliced into 8 slices 8 oz fresh mozzarella, sliced into 8 slices 5-6 basil
leaves, sliced 2 tsp extra virgin olive oil 1 tsp balsamic vinegar salt and fresh pepper
Directions:
Place sliced mozzarella on a large plate or platter. Top with tomato, olive oil, balsamic, basil, salt and
pepper.

Cucumber and Tomato Salad

Ingredients: 1 tomato, chopped 1 cucumber, seeded and chopped, 1/4 cup thinly sliced red onion, 1/4 cup
canned kidney beans, drained, 1/4 cup diced firm tofu, 2 tablespoons chopped fresh basil, 1/4 cup balsamic
vinaigrette salad dressing salt and pepper to taste
Directions
1In a large bowl, combine the tomato, cucumber, red onion, kidney beans, tofu, and basil. Just before
serving, toss with balsamic vinaigrette salad dressing, and season with salt and pepper.

Caesar Salad
1 head romaine lettuce, 2 cups croutons, divided, 6 cloves garlic, minced 1 tablespoon prepared Dijon-style
mustard, 1 lemon juiced, 1 dash Worcestershire sauce 1/2 cup olive oil, 1/4 cup grated Parmesan cheese

Directions
Clean and chop lettuce, set aside. Crush 5 or 6 of the croutons in a deep mixing bowl. Add the garlic,
mustard, lemon juice and Worcestershire sauce. Blend thoroughly in a mixer and slowly add olive oil until
creamy. Pour dressing over the lettuce, add parmesan, remaining croutons, toss and enjoy.

Garden Salad
Ingredients
1 pound new red potatoes, scrubbed and halved 1 pound new white potatoes, scrubbed and halved 1/2
pound fresh green beans, trimmed and snapped ,1/2 pound fresh wax beans, trimmed and snapped, 1/2
cup mayonnaise, 2 teaspoons Dijon mustard 2 stalks celery, chopped ,1/3 cup chopped fresh dill, salt and
pepper to taste
Directions

1Place the potatoes into a large pot with enough water to cover. Bring to a boil, and cook until potatoes are
tender, about 10 minutes. Add the green beans and wax beans during the last 2 minutes to blanch them.
Drain, and rinse under cold water to stop the cooking. Cool before adding to the dressing.2In a large bowl,
mix together the mayonnaise, mustard, celery, dill, salt, and pepper. Add the cooled potatoes and beans,
and stir to coat. Refrigerate until ready to serve.
3 Bean Salad
Ingredients
2 (15 ounce) cans red kidney beans, drained, 2 (15 ounce) cans cut green beans, drained , 2 (15 ounce)
cans garbanzo beans, drained, 1 large sweet onion, sliced, 3 cloves garlic, chopped, 1 tablespoon white
sugar , 1 tablespoon Italian seasoning ,1 cup rice wine vinegar, 1 cup balsamic vinegar, 1/4 cup olive oil, or
more if needed , 1/2 teaspoon salt, or to taste ,
Directions
Combine red kidney beans, green beans, and garbanzo beans in a large bowl. Add onion, garlic, sugar,
Italian seasoning, rice wine vinegar, balsamic vinegar, and olive oil; stir to coat. Season with salt. Marinate
salad in refrigerator before serving, at least 1 hour.

Spinach, strawberry, and feta salad

Ingredients
Salad: 1 (16 ounce) package fresh strawberries, hulled and quartered, 1 (10 ounce) package fresh spinach,
1 (8 ounce) package feta cheese, cut into squares
Dressing: 1/2 cup olive oil , 1/2 cup brown sugar ,1/4 cup white balsamic vinegar ,2 tablespoons sesame
seeds, 1 tablespoon poppy seeds , 1/4 teaspoon paprika ,
Directions
Toss strawberries, spinach, and feta cheese together in a large bowl. Whisk olive oil, brown sugar, white
balsamic vinegar, sesame seeds, poppy seeds, and paprika together in a bowl; drizzle over salad and toss
to coat.

Arugula Salad with Peach, Blueberry, and Gorgonzola

Ingredients 3 tbsps olive oil 2 tbsps red wine vinegar 1 tsp Dijon mustardSalt and pepper, to taste 6
cups baby arugula 2 ripe peaches, pitted and sliced cup fresh blueberries 4 oz gorgonzola cheese,
crumbled cup toasted almonds, chopped
Instructions
1.In a small bowl, whisk together olive oil, vinegar, Dijon mustard, and salt and pepper to taste.
2.Arrange arugula, peaches, and blueberries on a platter, drizzle with the dressing and toss to coat evenly.
Top with gorgonzola cheese and toasted almonds.
3.Serve immediately.

Starch
Basic Pasta
Ingredients: 1 egg, beaten, 1/2 teaspoon salt, 1 cup all-purpose flour, 2 tablespoons water
Directions
In a medium sized bowl, combine flour and salt. Make a well in the flour, add the slightly beaten egg, and
mix. Mixture should form a stiff dough. If needed, stir in 1 to 2 tablespoons water.
On a lightly floured surface, knead dough for about 3 to 4 minutes. With a pasta machine or by hand roll
dough out to desired thinness. Use machine or knife to cut into strips of desired width.
Potato Pancakes
Ingredients: 5 pounds potatoes, peeled,1 onion, 3 eggs, beaten, 2 1/2 cups dry pancake mix , 2 teaspoons
salt, 1 teaspoon ground black pepper, 1 tablespoon vegetable oil,
Directions
In a food processor grate potatoes and onion. In a large bowl combine potatoes, onions, eggs, pancake
mix, salt and pepper.
Heat oil in a large skillet over medium heat. Spoon potatoes into skillet and cook as you would pancakes,
for 3 to 4 minutes on each side. Ingredients
Curried quinoa
2 tablespoons olive oil, or as needed ,1 small onion, diced ,2 cloves garlic, minced ,1 cup quinoa ,2 cups
chicken broth ,1 tablespoon curry powder, or to taste ,1 tablespoon ancho chile powder ,salt and pepper to
taste .
Directions
1Heat oil in a large skillet over medium heat. Add onion and garlic and cook and stir for 2 minutes; add
quinoa and cook and stir until lightly toasted, about 5 minutes.
2Pour broth into the pan and bring to a boil. Reduce heat and add curry and chile powders; cover and
simmer until tender, about 25 minutes. Season to taste with salt and pepper

Ingredients
2 cups all-purpose flour, 1 cup pastry flour, 1 cup warm water (110 degrees F/45 degrees C), 1 teaspoon
active dry yeast, 1 tablespoon applesauce, 1/2 teaspoon salt, 1 1/2 teaspoons white sugar, 1 tablespoon
olive oil
Directions
Dissolve the yeast and sugar in the warm water.

Combine the all-purpose flour, pastry flour and salt in a bowl. Stir in the yeast mixture and applesauce and
knead. Dough shouldn't be sticky, but it shouldn't be dry either. If too sticky add 1 tablespoon of allpurpose flour till you get the right consistency. If too dry, add 1 tablespoons of water at a time till you get
the right consistency.
Roll out into a rope and cut into 8 pieces. Shape each piece into a ball and roll out till it's anywhere from a
6 to 8 inch circle
There are two ways to cook pita bread. The flavor is a bit different with both.<BR> To Bake Pita:<BR>
Preheat oven to 500 degrees F (260 degrees C) and put a pita on a wire cake rack. Toss in the rack and
cook for 3 minutes or until the bread stops puffing up. When you take it out, smash down the pita (Careful,
its hot!) and quickly put it in a plastic freezer bag.<BR> To Fry Pita:<BR> Heat olive oil in a skillet over
high heat. When almost smoking, place a pita in the pan and cook for a few minutes on each side, till
brown spots begin to appear. It should look something like a tortilla when you're done. Put in a plastic bag
once it has cooled a bit.