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«Gold Standard of Thin Janice Rowland & Kathleen Rowland Copyright 2012 Petals in the Gazebo Press, Kathleen Rowland Cover Art Copyright 2012 Mariya ...»

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3 cups broccoli, chopped into 1-inch pieces 3/4 cup fat-free low-sodium chicken broth 1/2 cup chopped scallion 2 T. minced garlic (if desired) 2 T. minced ginger 2 tsp. sesame or olive oil 1 cup (or less, depending on your love for onions) chopped yellow onion 1 lb. boneless pork tenderloin, cut into long strips 1 T. reduced-sodium soy sauce 1 T. sesame seeds Steam broccoli for about 2 minutes or until bright green. Rinse with cold water to stop cooking and drain again. Combine broth, scallions, garlic and ginger in a blender and pulse until finely chopped. Heat 1 tsp. oil in a wok or skillet and sauté onion. Transfer to a bowl and cover to retain heat. Add remaining oil and stir-fry pork and soy sauce, and when meat is browned, add the yellow onion, cooking until soft. Add the scallion mixture, cooking for another minute. Bring to a boil and add broccoli, stirring just long enough to heat through. Add onion back to the pan. Divide onto plates and top with sesame seeds. Serve brown rice in a separate bowl so that everyone can measure their own portion.

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Serve with brown rice (or try quinoa) and a mixed green salad.

Ingredients:

3 oz. lean pork 1/2 small onion 1 small can pineapple chunks Green or yellow peppers, sliced 1/2 clove garlic 1/2 T. white wine 1/2 tsp. fresh thyme 1/3 T. olive oil Rinse and trim pork of all visible fat; cut into 1-inch cubes. Cut onion into wedges, pepper into 1-inch squares, and mince garlic. In a deep dish, combine oil, wine or white vinegar if you prefer, garlic and thyme. Add pork, pepper and onion to dish, toss to coat, cover with plastic wrap and refrigerate for at least 30 minutes. Alternately thread pork cubes, pepper and onion onto two skewers. Grill or broil; turn after 4-6 minutes, and continue for another 5-8 minutes, until completely done.

Pork with Couscous, Cashews, and Kiwi on Green Salad—1 serving Couscous is milled from millet. In North Africa, a special steamer is used for its preparation, but you don’t need one to make this dish.

Ingredients for the pork with peppers:

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Use separate cutting boards for meat and vegetables. Slice pork into inch-wide strips; set aside. Peel onion and core bell pepper; slice into ½ inch strips. Mince garlic and set aside. Heat oil in a nonstick skillet over medium heat; sauté garlic for 1-2 minutes until golden. Add pork and stir-fry for about 4-5 minutes, until cooked; remove from skillet and set aside and keep warm. Add vegetables to skillet and stir-fry about 4-5 minutes, until softened. Return pork to vegetables in skillet with soy sauce and stir-fry about 2 more minutes.

Ingredients for couscous and cashews:

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Heat broth to boiling; add couscous, stir and then let rest for about 5-6 minutes until liquid is absorbed. Coarsely crush cashews and stir into couscous. Serve with pork and peppers on top and a green salad with a sliced kiwi.

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This recipe is low in sodium as well as low calorie. Apple cider is unfiltered juice from apples. In the United States, cider is referred to as “sweet” (unfermented and alcohol-free) or “hard” (fermented and containing alcohol). In this recipe, the sweet flavor of the apple cider and chopped apples are the perfect complement for pork tenderloin.

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Season the pork tenderloin with curry powder and let stand for 15 minutes. In a large, heavy skillet, heat the olive oil over medium-high heat. Add the tenderloin and cook, turning once, until browned on both sides, about 5 to 10 minutes.

Remove the meat from the skillet and set aside. Add the onions to skillet and sauté until soft and golden. Add 1 1/2 cups of the apple cider. Reduce the heat and simmer until the liquid is reduced to half the volume. Add the chopped apple, cornstarch and the remaining 1/2 cup apple cider. Stir and simmer while the sauce thickens, about 2 minutes. Return the tenderloin to the skillet and simmer for the final 5 minutes.

Add a green vegetable and salad, remembering that the golden girl’s meat portion is a deck of cards.

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At 80 calories with 1 gram of fat and 3 grams of fiber, this recipe serves 8, should you use it as a dinner accompaniment. Or, make it as a dinner for four and serve with a whole-grain roll.

This salad packs high nutrition and protein. Whenever nuts or any legumes are combined with dairy or whole grains, amino acids are complete. Because of the fiber, salads are “filler-uppers.” This recipe is a complete protein dinner when doubled.

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In a bowl, combine the carrots, apple, and raisins. In a small bowl, combine yogurt, fat-free or low-fat mayo, mustard, lemon juice, pepper and sweetener.

Pour over mixture and toss to coat. Stir in cheese and walnuts.

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This recipe for two, at 183 calories per serving, is a filling dinner with soup.

Ingredients:

2 oz. hazelnuts 8 oz. prewashed baby arugula 1 T. olive oil Juice of 1/2 lemon 2 ripe pears Wash pears and cut them into ½-inch spears. Brown hazelnuts over medium heat in a saucepan with oil. The skin will begin to crack. Chop and set aside. Squeeze lemon over aragula leaves, toss, and arrange with pears on top. Sprinkle with hazelnuts.





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This salad is made with low-calorie peanut butter. To make the traditional recipe lighter, I use more cucumber and chopped cabbage than noodles.

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Cook noodles according to package directions. Drain, transfer to a large bowl and cover with foil to keep warm. In a medium bowl, whisk together chicken broth, peanut butter, soy sauce and hot pepper sauce; set aside. Heat a large, nonstick skillet coated with olive oil cooking spray over medium-high heat. Add peppers, ginger and garlic and sauté for 2 minutes. Add chicken broth mixture and cook to heat through, about 2 minutes. Transfer mixture to noodles and toss to combine.

Serve on lettuce leaves. This salad makes a slice of turkey breast elegant.

Avocado and Blueberry Fruit Salad—6 servings

Avocados contain vitamin E, a skin-smoothing nutrient often found in moisturizers. Plus, they’re packed with glutathione, an antioxidant that some believe prevents aging. Well, I won’t take it that far, but I did read a study that found that avocado oil improves collagen’s elasticity, and the American Medical Association says it reduces skin’s roughness, cracking and irritation.

It is true that good nutrition reduces fine lines.

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Toss salad greens in large bowl and distribute evenly on each of six salad plates.

Place chopped avocado, blueberries, apple, and mango in medium bowl and toss with 4 tablespoons tangy dressing; set aside. Sprinkle with chopped chives. If you want to toast walnuts, place nut pieces in dry skillet over medium-high heat and stir occasionally for about seven minutes, or until pieces are lightly browned lightly. Remove from heat. Let nuts cool slightly before using to garnish salad.

Place an equal portion of dressed fruit/avocado mixture on top of each serving of greens.

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Ingredients:

1 9-oz package of the lighter variety of cheese tortellini 1 cup fresh blueberries 1 cup sliced fresh strawberries 1 11-oz can mandarin orange segments, drained 3/4 cup green grapes 1/4 cup sliced almonds 1/2 cup bottled poppy seed dressing such as Annie’s Cook pasta according to directions on package; drain. In a large bowl, add pasta and salad ingredients. Pour dressing over salad and toss lightly; refrigerate until ready to serve.

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1/4 cup canned kidney beans, rinsed and drained 3 oz. sliced deli roast beef Sliced yellow and red pepper strips 2 cups mixed salad greens 1/4 cup avocado, chopped or mashed 2 T. salad dressing, low-fat or fat-free and low-sodium 1 T. low-sodium salsa Cut roast beef into thin strips; set aside. Rinse and dry salad greens. Place in a salad bowl with chopped avocado. Combine beans and roast beef with vegetables in salad bowl; pour dressing and salsa on top and toss well. Serve.

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Ingredients:

2 6-oz packages of precooked chicken ¼ cup chopped celery 1 tomato, chopped 1 avocado, diced 2 strips of crisp bacon, crumbled 1 apple, diced 2 oz low-fat blue cheese Romaine lettuce 4 T. light vinaigrette Blend chopped romaine lettuce, grilled chicken, tomato, avocado, corn, crisp bacon, low-fat blue cheese, apple, and light vinaigrette. This is nice with a lowcalorie cream soup.

Classic Caesar Salad served with Mozzarella Croutons—4 servings This delicious salad was invented in 1924 by Mexican Chef Caesar Cardina and became popular in Hollywood and then moved on to become an international classic. Here’s how I make my 145-calorie version without raw eggs!

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1 8-oz package frozen breaded mozzarella sticks 1 tsp. grated lemon zest 1/3 bottle light creamy Caesar salad dressing 8 oz. romaine lettuce, chopped, about 7 cups 1/3 cup thinly sliced red onion 1/3 cup pitted Kalamata olives 1/3 cup grated parmesan cheese Prepare mozzarella sticks according to package directions. Cut each stick into crouton-sized pieces. Just before serving, in a large bowl, stir zest into dressing until combined. Add lettuce, olives, and onion; toss well to coat in dressing.

Served salads topped with mozzarella pieces. Sprinkle with Parmesan and garnish with lemon slices.

Cottage Cheese Salad

Control blood sugar with cottage cheese! Every cup contains more than 2,800 mg. of an amino acid called leucine. According to a University of Illinois study, boosting your intake helps reduce blood sugar levels, a key step in dodging diabetes, in as little as 48 hours. Researchers say leucine targets muscle cells, helping them soak up and quickly use excess blood sugar. Other great sources of leucine are red meat, chicken, fish, eggs, nuts and seeds. Getting more leucine also revs up energy levels 50%, Harvard research suggests.

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Add a slice of rye toast (80 calories) to a full cup of cottage cheese (160 for fatfree) with the negligible calories of salad vegetables for a total of 250 calories.

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Ingredients:

1/4 cup minced red onion 1 bunch broccolini (about 10 ounces), cut into 2-inch stems with florets 1 medium bunch radishes, trimmed and very thinly sliced 12 ounces whole-wheat rigatoni

Ingredients for the dressing:

1 T. sherry wine vinegar 1/2 tsp. finely grated orange zest (the outside of an orange) Salt and pepper 3 T. olive oil 7 ounces low-fat feta cheese Bring a large pot of water to a boil and add salt. Fill a medium bowl with ice water. Add the broccolini to the boiling water and cook until crisp-tender, about 2 to 3 minutes. Stir in the radish slices, and cook 30 seconds more. Use a slotted spoon or strainer to scoop out the vegetables and plunge them immediately into the ice water. Drain the vegetables, pat them very dry. Add the pasta to the same pot of boiling water, and cook, stirring occasionally, until al dente, about 8 to 9 minutes. Drain and set aside. Whisk the sherry vinegar, orange zest, and salt and pepper to taste in a large serving bowl. Gradually whisk in the oil, starting with a few drops and then adding the rest in a steady stream, to make dressing. Toss the rigatoni, broccolini, radish and onion with the dressing. Add the feta cheese and toss lightly. Serve warm or at room temperature.

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If you are barbequing outside, grill vegetables in a basket. Otherwise, roast them in the oven.

Turn every 5 – 10 minutes. Serve on lettuce leaves with a sprig of arugula.

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Place potatoes in a large saucepan with water, cook for 15 minutes, drain, slice, and set aside. Blanch beans, peas, broccoli, and carrot slices in boiling water.

Place in bowl of ice water, drain. To roast vegetables in the oven, preheat the oven to 450 degrees. Toss vegetables with olive oil, salt and pepper. Spread evenly, and cook for a half hour but turn once. The golden brown vegetables will go with just about anything.

Lobster Salad with Lemon and Basil–4 servings

This lavish salad has 165 calories per serving, is low in carbohydrates, heart-healthy (1 gram of saturated fat is considered low) and low sodium, and takes just ten minutes to prepare. If you don’t want to cook the lobsters, most supermarkets have cooked lobster at the fish/meat counter.

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Stir hot water and bouillon in a medium bowl until cube dissolves. Whisk in garlic, lemon juice, basil and oil. Use pepper sparingly. Mix in lobster. Divide salad greens among 4 large plates and spoon lobster salad on top. Serve with lemon wedges.

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Ingredients:

6 cups baby spinach leaves 1 pink grapefruit, peeled, segmented, and sliced 1 small red onion, thinly sliced 1 cup sliced mushrooms 1/2 cup fresh raspberries 2 T. walnut pieces Rinse, drain and dry baby spinach leaves. Arrange on 4 salad plates with grapefruit pieces on top, followed by onion slivers and mushroom slices. Scatter raspberries and walnut pieces on top. Drizzle with 2 tablespoons of your favorite low-fat or fat-free citrus or raspberry vinaigrette. Or make your own dressing using 1 part good-quality olive oil to three parts orange, lemon or grapefruit juice.

Place in a small screw-top jar and shake vigorously. This salad contains 98 calories per serving.

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This low-calorie potato salad tastes amazing. With cooked turkey bacon, it can be used as a complete protein dinner entree, served on a bed of lettuce. If you are using it as a side dish, leave out the turkey bacon. In either case, it’s colorful with potato skins left on.

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