I am so glad you started a thread like this. I have been reading the wieght loss support thread and thinking it would be nice to have a place to post recipes that would fit people's diet plans. (However I do have some that have red meat that are pretty healthy, too!)

Here are a couple of mine:

Kung Pao Chicken
Adapted from a recipe found in Cooking Light

1 tablespoon vegetable oil, divided
4 cups broccoli florets
1 red pepper, cut in strips
2 tablespoons water
1/2 teaspoon crushed red pepper
1 pound skinless, boneless chicken breasts, cut into 1/4-inch strips
1/2 cup fat-free, less-sodium chicken broth
1 T ground ginger (or shredded fresh ginger)
2 tablespoons hoisin sauce
2 tablespoons rice wine vinegar
2 tablespoons soy sauce
2 teaspoons cornstarch
4 garlic cloves, minced
2 tablespoons coarsely chopped salted peanuts

Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add broccoli to pan; saut1 minute, add pepper strips and water. Cover; cook 2 minutes or until broccoli is crisp-tender. Remove vegetables from pan; keep warm.

Heat remaining 2 teaspoons oil in pan; add crushed red pepper, and chicken. Cook 4 minutes or until chicken is lightly browned, stirring frequently.
Combine broth and next 6 ingredients (through garlic) in a small bowl, and stir with a whisk. Add broth mixture to pan; cook 1 minute or until mixture thickens, stirring constantly. Return broccoli mixture to pan; toss to coat. Sprinkle with peanuts, serve over rice.
Yield: 4 servings

And a really delicious veggie side dish.

Grilled Ratatouille
Source: Rachel Ray Magazine

3 large tomatoes, halved crosswise
2 bell peppers, quartered
2 zucchini, thickly sliced lengthwise
1 eggplant, thickly sliced lengthwise
1 onion, thickly sliced crosswise
1 head garlic, halved crosswise
1/4 cup extra-virgin olive oil
Salt and pepper
1/2 cup pitted kalamata olives, sliced
2 tablespoons red wine vinegar

Preheat a grill to medium-high. On a large baking sheet, arrange the tomatoes, bell peppers, zucchini, eggplant, onion and garlic in a single layer. Brush with the olive oil and season with salt and pepper.

Transfer the vegetables to the grill and cook, turning once, until just tender and slightly charred, about 5 minutes for the tomatoes, 8 minutes for the peppers, zucchini and eggplant and 10 minutes for the onions and garlic. Return to the baking sheet and let stand until cool enough to handle.

Chop the peppers, zucchini, eggplant and onions into ½-inch pieces and transfer to a large bowl. Squeeze out the garlic cloves, finely chop and add to the bowl. Working over the bowl, slip off and discard the tomato skins and remove the cores, then crush the tomatoes with your hands and add to the bowl. Add the olives and vinegar, season with salt and pepper and toss.

Linda

Linda, thank you so much for posting those great recipes. I know you can cook healthy with red meat -- I asked for that omission purely for selfish reasons - I don't eat red meat and I want to try as many of the posted recipes as possible. Thanks for taking the time to post your recipes!

My favorite new, healthy recipe (Phase 2, South Beach) is for turkey burgers.

1 pound of ground turkey (93/7)
1/3 c. chopped kalamata olives
1/4 c. feta cheese
chopped onion and green pepper to taste

Make into patties and grill. Serve on a whole wheat bun.
My husband would not eat a turkey burger because they can be dry. This recipe is a keeper.

Pam

Pam

We like salads as an entree in the summertime. Here's one of my favorites.

MARGARITA SCALLOP SALAD

3 Tbs. fresh lime juice, divided
2 Tbs. minced fresh parsley
1 Tbs. minced fresh basil (or 1 tsp. dried basil)
1 pound sea scallops
1/4 cup chicken broth
2 Tbs. olive oil
1/4 cup fresh orange juice
1 Tbs. tequila
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
1 1/2 cups cherry or pear tomatoes, halved
1/2 sweet onion, halved and thinly sliced
1 cup thinly sliced cucumber
1 1/2 cups fresh corn kernels (or frozen corn kernels, thawed)
2 cups mixed salad greens

In a bowl, combine 2 Tbs. of the lime juice, the parsley and basil. Add the scallops, tossing to coat. Let stand at room temperature for 10 minutes. Meanwhile, in a large bowl, combine remaining 1 Tbs. lime juice, broth, oil, orange juice, tequila, salt and pepper. Add the tomatoes, onion, cucumber and corn, tossing to coat.

Preheat the grill. Thread the scallops on 8 skewers. Spray the rack off the grill- with nonstick cooking spray. Place the skewers on the rack, cover and grill at medium, or 6 inches from the heat, turning once, for 4 to 6 minutes, or until the scallops are just opaque throughout.

Place tomato mixture on top of greens and then top with scallops. Serves 4.

Note: If using fresh corn, I usually blanch it first.

One of the poultry stalls at our farmers' market makes a smoked sausage whose only ingredients are: boneless skinless turkey breast, boneless skinless chicken thighs and kielbasa seasoning. I used some this week to make this low-fat cassoulet inspired bean dish.

I combined:
leeks sauteed in olive oil
cubed carrots & shredded cabbage parcooked in the microwave
cooked and drained Great Northern beans
chopped celery leaves
sliced poultry sausage
chicken broth to moisten
S & P, Old Bay seasoning, Penzey's fines herbes

I baked it until the sausage was cooked and sprinkled fresh whole wheat bread crumbs sauteed in olive oil on top
of each serving.

(Photo is casserole ready for the oven.)

Filet mignon (pork) sliced and bashed until thin. Make a pesto and make sandwiches with 2 slices of pork and the pesto.

Put a drained and rinsed tin of canellini beans in a salad bowl. Add the zest of half a lemon and the juice, lots of parsley, chives, some s&p and olive oil. Make ribbons of courgette, blanch for a minute and add them to the beans while hot.

Fry the sandwiches in a drop of olive oil then add a little white wine to make a sauce. Serve with the salad.

I love beans, peas, dried lentils, so I have recipes that call for those ingredients.

I really like this recipe, but I use fresh mango when I can find it and I don't broil because my broiler is on the bottom of the oven so I have to lie on the floor on my stomach to use the broiler! I give it a quick toast in the skillet instead.

Poblano, mango and black bean Quesadillas

1 teaspoon olive oil
1 1/2 cups sliced onion
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/8 teaspoon black pepper
1 poblano chile, seeded and chopped
1 (15-ounce) can black beans, rinsed and drained
1 cup jarred sliced peeled mango (such as Del Monte SunFresh (I use fresh, it's fine)
1/3 cup cubed peeled avocado
4 (8-inch) fat-free flour tortillas
Cooking spray
1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese

Preheat broiler.

Heat oil in a large nonstick skillet over medium-high heat. Add onion, oregano, salt, pepper, and poblano, and sauté 5 minutes or until onion is tender. Add beans; cook 1 minute or until thoroughly heated. Remove from heat; stir in mango and avocado.

Place flour tortillas on a baking sheet coated with cooking spray. Arrange about 3/4 cup bean mixture on half of each tortilla, leaving a 1/2-inch border. Sprinkle 2 tablespoons cheddar cheese over bean mixture, and fold tortilla in half. Lightly coat tortillas with cooking spray. Broil 3 minutes or until cheddar cheese melts.

Nutritional Information
Calories:334 (25% from fat)
Fat:9.3g (sat 2.9g,mono 3.5g,poly 0.9g)
Protein:13.2g
Carbohydrate:54.5g
Fiber:7.2g
Cholesterol:10mg
Iron:3mg
Sodium:753mg
Calcium:253mg

I also like vegetarian chili, this one is from nancybc and your italian sausage could easily be replaced by turkey sausage.

Sweet Potato Chili
1 Italian sausage- hot or sweet
2 medium yams or sweet potatoes peeled and cubed
2 onions chopped
2 garlic cloves minced
1 tablespoon chili powder ( I like Gebharts)
1 teaspoon dried oregano ( try the mexican version)
1 teaspoon cumin
1 28 oz can diced tomatoes w/ juice (try the fire roasted)
1 19 oz can red kidney or black beans rinsed and drained
salt to taste
sugar if needed
chopped cilantro or parsley for garnish if you like

Remove sausage from casing and brown in a heavy pan for about five minutes. Remove,pat sausage dry and return to pan. Stir onions and seasonings into sausage and cook over low heat for about 2 minutes. Spices will stick but just stir them around and do not add additional oil.
Add everything else, bring to a boil, stirring often. Reduce heat and simmer until potatoes are tender. This varies but can be 30-45 minutes or so. Taste to decide if the spices are to your liking and adjust if necessary.
This freezes well!

Then there is this recipe for lentils and mango. I see a mango theme here, LOL.

Indian Mango Dal
From EatingWell January/February 2010

More than 60 different types of dal (or dhal) are made across India. The basic dish contains lentils or other legumes flavored with aromatics and spices. Here, yellow lentils (toor dal) and mango are cooked in a more traditionally Southern India stylemore souplike. Both ripe and underripe mango will work: less-ripe mango imparts a tart flavor and holds its shape, while riper mango breaks down more during cooking and gives the dish a sweeter taste. Serve over basmati rice or with roasted chicken.

6 servings, about 1 cup each

1 cup yellow lentils
4 cups water
1 teaspoon salt, divided
1/2 teaspoon ground turmeric
1 tablespoon canola oil
1/2 teaspoon cumin seeds
1 medium onion, chopped
4 cloves garlic, minced
1 tablespoon minced fresh ginger
1/2 teaspoon ground coriander
1/4 teaspoon cayenne pepper
2 mangoes, peeled and diced
1/2 cup chopped fresh cilantro

1.Place lentils in a colander and rinse until the water runs clear. Combine lentils, 4 cups water, 1/2 teaspoon salt and turmeric in a large saucepan. Bring to a boil. Reduce heat to a simmer, partially cover and cook, stirring occasionally, for 15 minutes.
2.Meanwhile, heat oil in a large nonstick skillet over medium heat. Add cumin seeds and cook until fragrant and starting to brown, about 30 seconds. Add onion; cook, stirring, until soft and beginning to brown, 4 to 6 minutes. Add garlic, ginger, coriander, cayenne and the remaining 1/2 teaspoon salt and cook, stirring, for 1 minute more.
3.Stir the garlic mixture and mangoes into the lentils. Return to a simmer; cook, stirring occasionally, until the lentils are falling apart, 10 to 15 minutes more. Stir in cilantro.

Per serving : 186 Calories; 3 g Fat; 2 g Mono; 9 g Protein; 9 g Fiber; 398 mg Sodium; 511 mg Potassium

1 1/2 Carbohydrate Serving

Exchanges: 1 starch, 1 fruit, 1 lean meat, 1/2 fat

Stay healthy!

Annie

Combine hot cooked brown rice (or barley) with scrambled eggs, frozen peas, green onion. Make a sauce from soy sauce, ginger & minced garlic (S & P to taste if you wish).
Add shredded carrots, chopped, steamed broccoli or other veggies if you like
Quick and easy. Can be a side dish or add some meat or soy sub for a complete meal.

Another one I've been making lately is Teriyaki Bowls.
Rice topped with steamed broccoli, shredded carrots, and cooked chicken. Pour teriyaki sauce over all! Yum!

I want to try making a Mexican version of the "bowl" above.
I'm thinking sauteed onion and bell peppers, a little hot pepper, and cumin, pork and green onion. Sauce might be lime juice, chili powder and a splash of tequila.

I love one dish, portable meals! DH & I pack a lunch everyday so making things like this for dinner lets me pack our lunches for the following day at the same time.

Deanna

Ruthanna, I forgot to say that your cassoulet looks delicious, I'm going to have to add that to my "to try" list.

the problem is that I have so many things I want to try, that I forget, but I have all the ingredients for this...

Annie

Much like Deanna's is this one I made as a copycat recipe to one I had in a restaurant in Canada which was a favourite dish of my sister there:

Teriyaki Chicken & Stir Fried Vegetables over Rice

For 3 servings.....
Ingredients:....quantities are variable

1 lb chicken breast cut into bite-sized strips
3/4 cup green bell pepper - finely chopped
3/4 cup red bell pepper - finely chopped
1/2 cup white part of spring onion bulb - sliced finely
1/2 cup grated carrot (optional)
1/2 cup frozen peas
1 cup fresh or frozen heads of broccoli sliced & chopped
1/4 cup teriyaki sauce for marinade plus more for
drizzle over when serving
basmati rice - 3 cups cooked (200 grams raw)
or 1 cup cooked rice per person
3/4 cup sliced green stalk rings of spring onion - for garnish only
olive oil for cooking
salt & pepper

1. Put 1/2 cup Teriyaki sauce in a small glass bowl and
put in chicken pieces to marinate for 30 to 60 minutes.
Turn pieces and spoon over sauce from time to time.

2. Chop and prepare vegetables, putting all except green onion rings
into a bowl. Put 2 TBS olive oil into a large non-stick frying pan or wok over
medium heat and when hot, add the vegetables from the bowl.
Stir constantly with wooden spoon until they are cooked enough
but not overdone....10 to 12 minutes. Add more oil as needed.
Turn off heat and put lid on pan to keep warm.

3. Put water on for cooking the rice.

4. When chicken has marinated, drain and reserve half the marinade,
putting the other half of it together with the chicken into a second
non-stick frying pan and cook, reducing the liquid and browning chicken
pieces, about 10 minutes. Then add the reserved marinade, cooking for a couple
minutes more until it has formed a reduced syrup around the chicken.

Drain cooked rice, add butter or oil, season to taste with salt & pepper.

5. Spoon chicken and sauce over vegetables, stir and season with S & P.
Serve over rice, drizzle with more Teriyaki sauce and garnish
with green spring onion rings.

Source.....my way of making it.

Photos:

SharonCb

My favorite appetizer is lowfat spinach dip made with tofu instead of mayo and sour cream. I use one 12 oz. package lowfat silken tofu, 1/4 cup lowfat mayo and 1/4 cup lowfat sour cream. I buy the dried vegetable soup mix in the natural foods section of Wegmans because I am allergic to MSG and I can't use the Lipton's or Knorr brand ones for that reason. I add a can of chopped water chestnuts and a 10 oz. package of chopped spinach, thawed, drained and then pressed to get as much moisture out as possible. I serve this with toasted pita chips and Roasted Eggplant dip. That is made by peeling an eggplant and cutting it into 1 inch rounds, salting it and letting it sweat for maybe 1/2 hour, then brushing it LIGHTLY with EVOO and broiling it on low for maybe 10 min on each side, I dunno, until it is soft and brown. Then put it in the food processor with a small jar of roasted red peppers, well drained. Add garlic, lemon juice and salt and pepper to taste. For me, none of the above actually, I like this just plain. Pulse in the food processor until a smooth paste/dip consistency and serve alongside the spinach dip. For a complete meal add tabouleh with garbanzo beans and a chopped salad with lowfat feta. Or make a cheese spread with some feta mixed with lowfat ricotta. All of this has to be eaten in moderation though, it is low fat but not no-fat. These are good with soup too in the winter. Fresh fruit for dessert, and a glass of shiraz for all the anti-oxidants!

Here's a good soup I make, mix vegetable broth, about 4 cups, with a 10 oz. package of frozen pureed butternut squash. Add a small amount of sauteed red onion (about half a med. one, about 3/4 cup), couple cloves minced garlic, and couple stalks celery if you like, although this is best with chopped BEET GREENS and stalks. Add a can of well drained canelinni beans. If you don't add beet greens, can add mustard or collard greens, chopped and sauteed although I use the frozen ones and chip off enough until the soup looks right to me. Season with salt and pepper and italian seasoning to taste, about 1 tsp. There are lots of italian seasoning blends out there so use your favorite. If the soup seems a little bland to you, add a small dash of balsamic vinegar, start small and then add to taste. If the soup seems too thick, add more vegetable broth. You might need as much as six cups.

Here is a really good one I tried tonight. Super easy and flavoful. Definitely a keeper! I took a photo. I'll download it tomorrow and post it on WFD. I loved the flavor of the almonds with the fish...delightful!

Fish Amandine
From Weight Watchers Meals in Minutes

2 four ounce sole or flounder filets (I used grouper)
1T plus 1 tsp flour
2 tsp olive oil or vegetable oil
1 T butter
1/2 oz sliced almonds
1/4 c dry white wine
1 T fresh lemon juice
1/8 tsp each salt & white pepper
1 tsp chopped fresh parsley
Lemon slices and parsley sprigs for garnish

Dredge fish filets in flour, lightly coating both sides. Reserve remaining flour.

Heat oil in non stick skillet over medium-high heat. Add filets and cook 2-3 minutes per side, or until golden brown. Transfer filets to platter and keep warm.

In same skillet, reduce heat to medium-low and melt butter. Add almonds and sauté until lightly browned. Add reserved flour, stirring quickly to combine. Stir in wine, lemon juice, salt & pepper. Cook, stirring occasionally until reduced by half and thickened.

Pour almond mixture over filets, sprinkle with parsley, garnish with lemon slices and parsley sprigs.

2 servings. Per serving: 252 calories, 23g protein, 12g fat, 6g carbohydrate, 46mg calcium, 262mg sodium, 62mg cholesterol, 0.5g dietary fiber

Linda