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.99 Grilled Yellow fin Tuna With White Bean AndOregano Salad ~ Phase 26 ounces sushi-grade yellow fin tunaSaltCracked black pepper1/4 teaspoon crushed garlic1/2 lemon, juice of2 ounces olive oil1/4 cup water1 teaspoon fresh basil, chopped1/2 tablespoon dried oregano12 ounces cooked white beans1 teaspoon parsley, choppedSeason the tuna with the salt and pepper and grill each side for 30-45 seconds.Set aside to cool.Mix the garlic, lemon juice, olive oil, water, basil, oregano, and beans in a cold mixing bowl andlet marinate for 3 hours in the refrigerator.To serve, bring the salad to room temperature and place it in the middle of a shallow bowl.Slicethe tuna thinly, and lay it on top of the bean mixture.Garnish the plate with the chopped parsley.Serves 4Nutrition at a Glance:Per serving: 299 calories, 18 g protein, 23 g carbohydrates, 15 g fat, 2 g saturated fat, 19 mgsodium, 19 mg cholesterol, 10 g fiber.100 Cottage Cheese Puffs ~ Phase 22 cups low-fat cottage cheese4 egg yolks6 tablespoons all purpose flour1/2 teaspoon vanillapinch of salt8 egg whitesRecipe makes 6 servings (about 5 pancakes each).Drain the cottage cheese in a sieve to remove excess moisture.Stir together cottage cheese, eggyolks, flour, and vanilla in a large bowl until well blended.Add salt to egg whites in large bowl.Beat at medium speed until soft peaks form.Gently foldegg whites into cottage cheese mixture in 2 or 3 additions until no streaks of white remain.Spray large non-stick skillet with non-stick vegetable cooking spray.Heat skillet over mediumheat for each pancake drop 2 or 3 heaping tablespoons of batter into skillet, 1 inch apart:pancakes should not be larger than 2 1/2 inches in diameter.Cook for about 2 minutes or until seton bottom and lightly golden.Flip pancakes over; cook for 1 more minute or until golden.(Pancakes will be very light.) Remove to baking sheet and keep warm in low oven.Repeat withremaining pancake batter, spraying skillet as needed.101 Low-Fat Cottage Cheese Omelet ~ Phase 22 eggs, separated1/4 cup low-fat cottage cheesedash of pepper1/2 tbsp.dried parsleyNon-stick spray oilSpray skillet with cooking spray.Beat the egg whites until stiff, but not dry.Beat the yolksseparately until lemon colored and thick.Add the cottage cheese and pepper and beat untilsmooth.Fold in the egg whites and parsley.Place the mixture in the skillet and cook over medium heat until lightly browned on the bottomand fluffy (about 3 to 4 minutes.) Heat in the oven for 15 minutes.Make a crease down thecenter of the omelet with a knife and fold over.Serve at once.Makes 1 omelet.102 Greek Salad ~ Phase 11 pkg.(10 oz.) salad greens1/2 cup ripe olives3 plum tomatoes cut into chunks1/2 cup thinly sliced red onion1/2 medium cucumber, peeled, cut into chunks2/3 cup Greek dressing1 pkg.(4 oz.) crumbled feta cheeseToss greens, olives, tomatoes, onion, and cucumber into large bowl.Drizzle with dressing.Sprinkle with cheese.Makes 6 servings.Greek Dressing:1/2 cup virgin olive oil1/4 cup fresh lemon juice (1 lemon squeezed)1 glove garlic, minced1 tsp.dried oregano leaves1/4 tsp.pepper1/2 tsp.salt to tasteMix oil, juice, garlic and seasonings103 Italian Style Spaghetti Squash ~ Phase 1Halve 1 (2 lb.) spaghetti squash lengthwise.Scrape out seeds.Place squash halves, cut sidesdown, and 1/4 cup water in glass baking dish.Cover with plastic wrap.Microwave on high 8 to10 minutes until tender; let cool slightly.Meanwhile, in large skillet, heat 1 tbsp.lemon olive oil; add 1 thinly sliced medium red onion.Cook over medium heat 3 minutes until onion is translucent.Add 1 (8 oz.) zucchini, cut into 1/2-inch dice; cook 4 to 5 minutes until zucchini begins tobrown.Add 4 diced medium tomatoes and 1/4 tsp.each salt and pepper.Reduce heat; simmer gently 10 minutes.Using fork, scrape squash strands into bowl; toss 1/4 tsp.each salt and pepper and 1 tbsp.lemonolive oil.Divide squash among 4 pasta bowls; mound in center; spoon vegetable mixture around squash.Makes 4 servings.104 Oriental Pineapple Chicken ~ Phase 2Marinade:1/2 cup pineapple juice2 tbsp.rice-wine vinegar1/2 tsp.reduced-sodium soy sauce1/4 cup sliced green onion1 clove garlic, minced1/8 teaspoon freshly ground black pepper1 lb.boneless, skinless chicken breasts, halved8 cups assorted salad greens, such as spinach, radicchio, endive, sprouts8 slices fresh peeled pineapple, cut 1/2 inch thick1/2 tsp.sesame seeds, toastedNote: To toast sesame seeds, sprinkle them into a heavy skillet.Shaking the pan and stirringseeds often, being careful not to burn them, cook over low heat until seeds make popping sound.Prepare marinade:Combine juice, vinegar, soy sauce, onion, garlic and pepper in glass pie plate.Add chicken andturn to coat.Marinate 30 minutes, turning once.Arrange salad greens on four salad plates.Set aside.Remove chicken from marinade and placeon broiler pan; reserve marinade.Broil chicken 4 inches from heat approximately 3 minutes on each side or until browned andcooked through.Remove from broiler, cover and set aside.Place pineapple slices on broiler pan.Broil 1 to 2 minutes or until fruit is cooked and browned.Remove from broiler pan.To make dressing, bring reserved marinade to boiling in small saucepan over medium-high heat.Reduce heat to medium and boil 3 minutes.Set dressing aside to cool slightly.Slice chickenbreasts crosswise and arrange on lettuce.Spoon boiled dressing over chicken and greens.Sprinkle with sesame seeds; add pineapple slices.Serve immediately.Makes 4 servings.105 Chicken Honey Nut Stir Fry ~ Phase 2A simple yet elegant chicken dish, stir fried with carrots, celery and an orange honey sauce.Thisrecipe is from The WEBB Cooks, articles and recipes by Robyn Webb, courtesy of the AmericanDiabetes Association.Preparation time: 20 minutes Prep Time: approx.10 Minutes.Cook Time:approx.10 Minutes.Ready in: approx.20 Minutes.Makes 6 servings.2 teaspoons peanut oil2 stalks celery, chopped2 carrots, peeled and diagonally sliced1 1/2 pounds skinless, boneless chicken breast halves - cut into strips1 tablespoon cornstarch3/4 cup orange juice3 tablespoons light soy sauce1 tablespoon honey1 teaspoon minced fresh ginger root1/4 cup cashews1/4 cup minced green onionsDirections1 Heat 1 teaspoon of the oil in a wok over high heat
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