Health food: Sandra Woodruff's low-carb recipes.(Food: easy and healthy recipes)

 
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 ...