A spice rub for grilled or roasted chicken.

Ingredients:

2 cloves crushed garlic
2 tsp. lemon zest
1 tsp. ground cumin
1/2 tsp. salt
1 tsp. chili powder
1 tsp. paprika

Servings: 16

A variation of your favorite spaghetti casserole that is low carb, low fat, and gives a unique flavor depending our your preferred variations!

Ingredients:

1 large spaghetti squash
1 package of meat replacement (such as crumbled garden burgers)
3 to 4 cups of your favorite tomato sauce
*you could used your favorite salsa for a different taste, and lower fat content*
1 chopped onion
1 chopped green pepper
1 cup frozen peas
3 to 4 cups of shredded soy cheddar (your favorite cheese will work)
salt and pepper
red pepper flakes
cumin

Servings: a family

Misc.: You can email me (cpfister726@verizon.net) for different variations, but this a low fat recipe that you'll enjoy!

(A creative dish by Sue Federick/Metagenics)

Ingredients:

1 pound regular tofu, drained and crumbled
1/2 cup chopped onion
1/2 tsp.thyme
1/2 tsp. red pepper flakes
2 tbsp. tamari(soy sauce)
2 red potatoes,diced
1/2 cup chopped green bell pepper
1 clove garlic,minced
1/2 tsp. caraway seeds
1 tomato, cut in wedges for garnish

Servings: 4

(Compliments of Jesse Clark)

Ingredients:

2 thawed 10oz packages frzn spinach
1lb cottage cheese
1/4c brown rice flour 1/2c hard grated cheese
2c cheddar cheese
2 Tbsp safflower oil
6 eggs beaten black pepper to taste

Squeeze out all excess liquid from spinach and combine with all ingredients reserving 1/4 c cheddar cheese for top. Spread the mixture into an oiled 9x13 glass baking pan. Top with cheddar and bake at 350 degrees for 50 minutes or until golden and firm.

Refrigerate leftovers and warm in 350 degree oven for 15 minutes – makes a great breakfast.

(Compliments of Jesse Clark)

Ingredients:

1c mixed dried fruit (raisins, apricots, dates, figs, etc)1Tbsp Olive Oil
1 # string beans, zucchini, turnips, yam
1 large onion
14oz can chopped tomatoes with liquid
2 cloves garlic
1 1/2c water
1/2 tsp cinnamon
11/2c cooked chick peas
1/4 tsp turmeric
1/8 tsp allspice
1 bunch leafy greens chopped (chard, spinach)
1/2c slivered or sliced almonds
2Tbsp parsley
1Tbsp lemon juice

Bring water to a boil and remove from heat. Soak dried fruit for 20 minutes
Saute onions and add spices stirring for 30 seconds.

Add String Beans, tomatoes, stock, chickpeas and soaked fruit. Simmer until string beans are tenderAdd chopped greens, stir until wilted.

Add almonds, parsley and lemon juice before serving.

Serve over rice or millet

(Compliments of Jesse Clark)

Ingredients:
1 1/2c onion
1 chopped red pepper
3 cloves garlic
3c veg stock
1/3c olive oil
13oz can artichoke hearts
1tsp dried thyme
1 bunch leafy greens chopped
3c cubed potato
1/2c pitted black olives
1c chopped string beans
1/4 cup lemon juice
2c chopped tomato
1/4c parsley

Saute onion. Add thyme and vegetables for 3 min. Add stock and brine from artichoke hearts. Simmer until vegetables are tender. Add remaining ingredients and simmer 3-5 minutes. Serve over rice or millet.

(Compliments of Diane Tomko from Cooking Light. This is great for those people on the First Line Therapy Program.)

Ingredients:
1 tablespoon olive oil
1 cup finely chopped green bell pepper
1 cup chopped onion
1/2 cup finely chopped celery
1/2 pound skinless, boneless chicken thighs, cut into 1/2 inch cubes
1 cup uncooked brown rice
2 1/2 cups fat-free chicken broth
1/2 cup clided green onions
2 tspn. freshed minced thyme
1 tspn. salt
1/2 tsp. pepper
1/4 tsp. red pepper
1 (15 oz.) can of kidney beans, rinsed and drained

6 1 cup servings

(Compliments of Jesse Clark)

1 1/2 cup millet simmered in 3 1/2c water
1/2 c sunflower seeds
1 1/2 c carrots diced
2 cloves garlic
1 c onion diced
1-2 tsp dried herbs
4 stalks celery diced
2Tbsp tamari
2 tsp veg broth
3 Tbsp brown rice flour

Saute onion, celery, carrots, and garlic. combine and bake at 350 degrees for 30-35 minutes in oiled loaf pan.

Wild Rice and Buckwheat Loaf

(Compliments of Jesse Clark)

1/2 cup whole buckwheat
2 med. onions, finely chopped
1/2 cup raw brown rice
1 cup chopped celery
1/2 cup raw wild rice
1 Tbsp tamari
1 quart water
1/4 cup chopped parsley
2 tbsp veg oil
2 tsp. ground cumin

1. Put buckwheat, rice and wild rice in a pot. add 1 qt. water,
bring to boil, cover and simmer until tender (about 40 min). add more
water as necessary

2. preheat oven to 350

3. heat oil in skillet and saute onion and celery til tender, add to
cooked grains and remaining ingredients. turn into 2 oiled loaf pans and bake for one hour

(Compliments of Jesse Clark)

1 tsp oil
1 tsp cumin seeds
1 tsp fennel seeds
1 1/2 cup cooked lentils
1 medium onion diced
1 cup cooked rice
1 Tbsp tomato paste
3/4 cup water or broth
2 eggs
1 1/2 c puffed rice or crumbled rice cakes
1/2 feta cheese or shredded cheddar (optional)

Saute onions in oil until translucent. Add seeds about 1 minute. Add lentils, rice, tomato, and water/broth. Cook 5 minutes or until no liquid remains. Cool slightly. Add remaining ingredients. Spoon into oiled loaf pan. Bake 45 min or until firm.

(Compliments of Jesse Clark)

6 small acorn squash
1 bell pepper chopped
Oil
1 c sliced assorted mushrooms
3 cloves garlic pressed
3 c cooked hulled buckwheat
3 ribs celery chopped
1 tsp dried sage
1 onion chopped
1/2 tsp dried rosemary
1 bell pepper chopped
1 c roasted nuts (pine, hazelnut, brazil- chopped if large)

Saute garlic, celery, onion, and pepper. Add mushrooms. Combine with buckwheat, nuts, and herbs. Mound stuffing into squash and bake at 375 degrees for 30-45 minutes until squash is tender.

(Compliments of Jesse Clark)

2 cakes tofu pressed
1 Tbsp toasted sesame oil
2 Tbsp tamari
2 Tbsp water

Bake marinated tofu at 375 degrees for 35-45 minutes in oiled baking dish