Wash all the greens.  Place the collards in a large steamer over boiling water.  Steam 2 minutes, add the Swiss chard and steam 2 minutes more.  Now add the spinach and steam 4 minutes longer.  Turn out into a sieve when tender and squeeze out the excel liquid with the back of a wooden spoon.  Chop roughly.  Combine the olive oil, garlic, parsley, cilantro, cumin, and lemon juice in a large skillet and warm.  Add the chopped greens and salt, and mix thoroughly.  Serve immediately while the greens are still bright and beautiful.Makes 4 servings. 

Per serving: 4 g fat

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Salad:

• 4 Roma tomatoes, thinly sliced

• 1 green zucchini, thinly sliced

• 2 yellow zucchini, thinly sliced

• Salt and pepper to taste
  
  Basil Vinaigrette or Non-Fat Basic Vinegar:
  

• ½ cup balsamic vinegar

• ½ tablespoon olive oil OR none

• 8 fresh basil leaves, finely chopped, OR 2 teaspoons dried basil

On a serving plate, layer alternate slices of tomato, yellow zucchini, and green zucchini in a stairway pattern so all vegetables show.  Mix dressing ingredients and add to vegetables.  Add salt and pepper to taste. Makes 4 servings.  2 g fat

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• 3 cups baby spinach leaves, well washed and dried

• 1 cup seasonal fresh vegetables or fruits of your choice such as raw sugar snap peas, strawberry halves, blueberries or peach slices

• 3 tablespoons low-fat vinaigrette salad dressing (see above recipe)

• ¼ teaspoon black pepper

Place the spinach and seasonal fruits or vegetables in a large bowl.  Toss with the dressing and serve. Serves 2. 2 g fat

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• 2 red skinned crisp apples, try jongold or red delicious (3 cups)

• 2 tablespoons lemon juice

• 2 ribs celery, diced (1/2 cups)

• 2 tablespoons toasted, chopped walnuts

• ¼ cup low-fat mayonnaise dressing

• 4 cups romaine lettuce, washed and torn into bite-size pieces

• ¼ cup raisins

Wash and cut the apples into quarters, core, then dice into ¾ inch pieces.  Toss with the lemon juice.  Add the celery, walnuts, and mayonnaise dressing.  Mix thoroughly.  Place the lettuce on 4 plates or in salad bowls.  Scoop the apple mixture onto each salad.  Scatter raisins over the tops Serves 4. 4 g fat

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• 1 cup cooked orzo pasta

• 1 cup lightly steamed asparagus, cut the same size as the pasta, or peas

• ½ cup chopped red bell pepper or carrots

• ½ cup sliced green onions

• ½ cup chopped yellow summer squash

• 1 cup chopped fresh spinach

• 1 cup small cherry tomatoes (optional)

• ¼ cup low-fat vinaigrette dressing (see recipe above)

• 2 tablespoons grated parmesan cheese

• ¼ teaspoon salt

Combine the pasta, asparagus, peppers, onions, squash, spinach, tomatoes, dressing and Parmesan in a large bowl.  Toss to coat with the dressing. Serves 4. 2 g fat

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from As You Requested II Favorite Recipes From Linda’s Kitchen, by Linda Adams

Prepared pasta according to package directions, omitting salt and oil; drain well. Combine remaining ingredients, except bacon, with pasta and toss well. Cover and refrigerate at least 1 hour. Before serving sprinkle with bacon. Serves 6. Fat 1.5 g

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• 3 slices reduced-fat turkey bacon

• 1 ½ tbsp. Olive oil

• ½ large onion, peeled and chopped

• 3 large stalks celery, sliced

• 1/3 cup cider vinegar

• ½ large red cabbage, shredded to yield about 6 cups

• 3 tbsps. Sugar

• ½ tsp. Celery seed

• salt and pepper, optional

• 2 tbsps. Chopped parsley, garnish

Calories 190. Fat 7 g

Credit:  Recipe developed for the Produce for Better Health Foundation by Chef Carmen I. Jones, CCP.

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• 4 ripe medium-sized tomatoes

• 3 medium cucumbers

• ½ medium onion

• ¼ cup white vinegar

• ½ cup granulated sugar

• ½ tsp. Salt

• ¼ tsp. Ground pepper

• ¼ cup crushed ice or cubes

Cut tomatoes in ¾ inch cubes and place in serving bowl.  Remove part of cucumber peel in lengthwise.  Cut each cucumber into quarters, lengthwise, and then remove extra coarse seeds, if any.  Cut into ¾ inch cubes.  Cut onion into uniform sized cubes and combine with all vegetables.  Mix remaining ingredients, pour over vegetable cubes and toss well to dissolve sugar and salt.  Allow to stand for 15 minutes or more to marinate.  Serve chilled. Serves 4.  

Calories 70.  Fat 0.5 g

Credit: Recipe developed for the Produce for Better Health Foundation by Chef Carmen I. Jones, CCP.

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• 5 cups broccoli flowerets

• 2 tbsps. Almonds

• 2 – 11 oz. Cans of mandarin organe sections, well drained

• 1 orange, grated peel and juice

• 5 green onion, chopped

• 3 tbsps. White vinegar

• 1 tbsps. Sugar

• 2 tbsps. Olive oil

• salt and pepper

Steam broccoli flowerets in covered saucepan for 3 minutes only.  Remove quickly and rinse with cold running water until broccoli is no long warm.  Do not cook further.  Place in serving bowl and chill, covered.  Meanwhile, in a medium-sized bowl, combine almonds, drained mandarin oranges, grated peel and juice from orange, green onions, and remaining ingredients except for salt and pepper.  Toss gently and allow to stand at room temperature for about 15 to 30 minutes.  When ready to serve, pour marinated orange mixture on chilled broccoli and toss very gently.  Season to taste with salt and pepper, if desired, and serve.Serves 6.  

Calories 180.  Fat 7g

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• 4 medium carrots, shredded

• 2 teaspoons sugar

• ¼ cup raisins

• juice of 1 lemon

In a medium bowl, thoroughly mix carrots, raisins, sugar and lemon.  Serve chilled. Serves 4.   

Calories 69.   Fat 0g

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Cut eggs in half and discard yolks.  In a skillet, cook egg substitute until softly scrambled; set aside to cool.  In mixing bowl, combined cooked eggs with remaining ingredients except paprika: stir until blended. Fill egg halves with mixture and sprinkle with paprika.  Makes 10 deviled eggs.  

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Entrees | Salads | Appetizers | Snacks