recipe ingredients 4 whole wheat tortillas 1/2 cup salsa 4 Sante Fe or Zesty Bean veggie burgers (or any veggie burger) 1/2 cup frozen corn kernals, thawed recipe directions Mix salsa and corn. Cook the veggie burgers until done, then cut in half. Microwave tortillas a few seconds until soft. Place each burger half on […]
recipe ingredients 2 cans (12 oz total) chunk white tuna, drained 1/4 cup plain nonfat yogurt 1/4 cup nonfat mayonnaise 2 tablespoons finely chopped onion 1 teaspoon dry basil 1/2 teaspoon garlic powder 1/4 teaspoon black pepper 1 tomato, sliced 1/2 cup cucumber slices 2 pita bread rounds recipe directions Combine tuna, yogurt, mayonnaise and […]
recipe ingredients 4 plain bagels 4 ounces light cream cheese 1 tomato, thinly sliced 1/2 medium cucumber, thinly sliced 4 thin slices red onion recipe directions Spread cream cheese on cut sides of bagels. Top bottom halves with tomato, cucumber and red onion. Cover with tops of bagels.
recipe ingredients 2 cans (6 oz each) chunk light tuna in water, drained 1/4 cup minced sun-dried tomatoes 3 tbsp lowfat mayonnaise 2 tbsp chopped fresh parsley 1 tbsp capers, drained and rinsed 2 tsp stone-ground or Dijon mustard 4 small (8-inch) whole-wheat tortillas 4 leaves red leaf lettuce recipe directions Combine tuna, tomatoes, mayo, […]
recipe ingredients 4 medium ripe unpeeled tomatoes cut into 24-1/4-inch slices 5 ounces fresh mozzarella cheese — cut into 12 slices 1/4 cup chopped fresh basil 1/2 cup red wine vinegar 1 teaspoon grated lemon rind 1/4 teaspoon pepper 1/4 teaspoon salt 3 large cloves garlic — minced 6 pita bread rounds — (6-inch) 6 […]
recipe ingredients 1/4 cup reduced fat cream cheese, softened 1/4 cup Southwestern Pesto or your own lowfat pesto 4 (8 to 10 inch) flavored, plain, or whole wheat tortillas or wrap bread 2 cups assorted fresh sprouts, such as radish or sunflower (optional) 8 ounces deli shaved or sliced smoked turkey breast 1/2 cup chopped […]
recipe ingredients 1 lb. extra lean ground turkey 1 jar (16 oz.) thick and chunky mild salsa 1 Tbsp. taco seasoning mix (from a packet) 1/2 cup frozen whole kernel corn, thawed 1/2 cup chopped green pepper 8 hamburger buns, split recipe directions Cook turkey in large nonstick skillet over medium heat 6 to 8 […]
recipe ingredients 1 can (14 oz) Alaska salmon, drained 1/2 cup low fat mayonnaise 2 tsp. fresh dillweed, chopped 2 Tbsp. diced red onion a few drops of liquid smoke 2 Tbsp. reduced fat bacon bits 6 slices fresh tomato lettuce leaves 6 Tbsp. low fat mayonnaise 12 slices whole wheat bread recipe directions Combine […]
recipe ingredients 1 Tbsp. light mayonnaise 1 Tbsp. Dijon mustard 1 to 2 tsp. prepared horseradish 2 (6 or 7 inch) Italian Bread Shells such as Boboli 10 oz. thinly sliced cooked roast beef 1/4 cup roasted red bell peppers, cut into 1/4 inch strips 2 oz. thinly sliced Monterey Jack cheese 2 cups fresh […]
recipe ingredients 1 slice bread, lightly toasted 1/4 cup nonfat cottage cheese 1/2 tsp. sugar dash cinnamon recipe directions Spread cottage cheese over toast. Sprinkle with sugar and cinnamon. Place under broiler for a few minutes or until bubbly. Serve immediately.
recipe ingredients 1 (8 oz. pkg) reduced-fat mild cheddar cheese, shredded 1 (8 oz. pkg) reduced-fat sharp cheddar cheese, shredded 1 (8 oz. pkg) reduced-fat process cheese spread in a loaf 2 tbsp sugar 1 tbsp vinegar 1/2 tsp pepper 1 1/2 cups fat free mayonnaise or salad dressing 2 (4 oz.) jars diced pimento, […]
recipe ingredients 2 zucchini, about 7 ounces each 2 tsp. dried basil 1tsp. dried thyme 1/8 tsp. pepper 4 slices wholegrain bread, toasted 1 can (9 oz) solid white tuna in water, drained 1/4 cup nonfat mayonnaise 2 Tbsp. finely chopped red onion 2 plum tomato, sliced 1/4 inch thick 3 ounces 1/3-less-fat Swiss cheese […]
recipe ingredients 1/2 whole wheat pita 2 Tbsp. grated reduced fat Cheddar cheese 1/2 cup canned kidney or black beans, drained 2 Tbsp. salsa recipe directions Fill pita with remaining ingredients. Microwave a few seconds, or until cheese melts.
recipe ingredients 1/4 cup chopped cucumber 1 Tbsp. finely chopped red onion 1 Tbsp. MIRACLE WHIP Light or KRAFT Mayo Fat Free Mayonnaise Dressing 1/8 tsp. dried oregano leaves, crushed 1 whole wheat pita bread 6 slices OSCAR MAYER Deli Style Shaved Smoked Turkey Breast 1 KRAFT 2% Milk Singles 2 tomato slices recipe directions […]
recipe ingredients 4 Italian rolls, split lengthwise nonstick cooking spray 1 garlic clove, halved 1 lb ground turkey 1/2 cup low-fat spaghetti sauce 1/3 cup finely chopped onion 1/4 cup Italian-seasoned breadcrumbs 1/4 cup grated fresh Parmesan cheese 1 Tbsp. chopped fresh parsley 2 (1-ounce) slices part-skim Mozzarella cheese, cut in half recipe directions Preheat […]
recipe ingredients 2 tablespoons fat-free mayonnaise 2 teaspoons Dijon mustard 4 ounces mushroom pieces 2 slices rye bread 4 ounces ham, extra lean — thinly sliced 1/2 red onion — thinly sliced 2 ounces low-fat Swiss cheese — thinly sliced recipe directions Mix together the fat-free mayonnaise and Dijon mustard. Drain the canned mushrooms well […]
OUT OF THE FRYING PAN, UNDER THE GRILL
from the American Institute for Cancer Research
An ancient Middle Eastern snack food can be turned into a good, light American dinner.
Falafel are small, deep-fried balls made of spicy ground beans. Crunchy on the outside and moist and tender inside, they’re usually tucked into pita bread and served with a yogurt-based sauce.
By taking falafel out of the frying pan and putting them under the grill, this side dish can be enjoyed with less fat but with full flavor.
Although falafel is considered the national food of Israel, it is thought to have its roots in ancient Egypt. Israelis make falafel with chickpeas, and Egyptians use fava beans.
Chickpeas are larger than green peas and have a firm texture and mild nutty flavor. Also called garbanzo beans and ceci, they are used extensively in dishes of the Middle East, Mediterranean and India.
They are rich in protein, fiber, vitamin B6, folate, iron, zinc and many other important minerals. They contain a group of phytochemicals, isoflavones, that may help prevent hormone-related cancers. Chickpeas are available canned, dried and, in some places, fresh.
The following recipe for grilled falafel uses chickpeas because they are creamy, and includes rice, which keeps the patties moist while binding them well. Grilling the patties produces tasty, low-fat falafel that’s crisp on the outside and moist inside. This method works equally well outdoors on the grill, or indoors in a skillet or under a broiler.
recipe ingredients 2 red, and/or yellow sweet peppers 1 medium eggplant (about 12 ounces), cut into 12 slices 1 Tbsp. olive oil 8 1/2-inch-thick slices French bread 4 oz soft goat cheese (chevre) 1/4 cup Dijon-style mustard recipe directions Trim peppers and cut into quarters, lengthwise. Brush eggplant slices with oil. Grill eggplant and peppers […]
recipe ingredients 3/4 cup thinly sliced fresh mushrooms 1/2 cup thinly sliced cucumber 2 tablespoons ripe olives 2 tablespoons crumbled feta cheese 1 tablespoon white balsamic vinegar 1/8 teaspoon dried oregano 2 roma or small tomatoes, thinly sliced 1 clove garlic, minced 2 (2 1/2 oz.) submarine rolls 2 green leaf lettuce leaves 6 slices […]
recipe ingredients 1/2 of an 8-oz. loaf baguette-style French bread 3/4 cup yellow pear or cherry tomatoes, quartered 1/4 cup coarsely chopped cucumber 2 thin slices of a red onion, separated into rings 2 oz. fresh mozzarella, cubed 1 Tbsp. snipped fresh mint 1 Tbsp. red wine vinegar 1 tsp. olive oil 1/4 tsp. salt […]
recipe ingredients 8 tsp. Dijon mustard 8 slices sourdough bread (1 oz each) 1 cup shredded reduced-fat sharp cheddar cheese 1/2 cup drained canned artichoke hearts, sliced 1 1/3 cups roasted red bell peppers, sliced or slivered nonstick cooking spray recipe directions Spread 2 teaspoons mustard on 1 bread slice; top with 1/4 cup cheese, […]
recipe ingredients Sauce: 2 Tbsp. lowfat yogurt 2 Tbsp. lowfat mayonnaise 1 Tbsp. mango chutney 1/2 tsp. curry powder Burgers: 1/2 lb lean ground pork 1/2 lb lean ground turkey 1/4 cup lowfat yogurt 2 Tbsp. curry powder 3/4 tsp. salt 1/2 tsp. ground black pepper 4 onion rolls, split 1 cup stemmed watercress leaves […]
recipe ingredients 1/3 cup minced green onions 1/4 cup tub-style light cream cheese, softened 1/4 cup nonfat mayonnaise 1/4 cup plain low-fat yogurt 1 tsp. fresh dill 1/2 tsp. garlic salt 1/4 tsp. black pepper 6 (1 1/2-ounce) French bread rolls 1 1/2 lb large shrimp, cooked and peeled 1 cup thinly sliced cucumber 1/2 […]
recipe ingredients 2 slices whole grain bread 1/3 cup shredded reduced-fat cheddar cheese 1 Tbsp. Major Grey chutney recipe directions Spread a slice of bread with chutney, then cover with cheese. Top with other slice of bread. Place sandwich in a nonstick frying pan over medium high heat. Toast on each side until cheese melts. […]
recipe ingredients 1 tsp. vegetable oil 1 small onion, chopped 2 cloves garlic 1 jalapeno pepper, seeded and minced 1 1/2 tsp. ground cumin 3/4 cup black beans, drained and rinsed 2 slices firm whole wheat bread, torn in small pieces 2 Tbsp. tomato paste 1 lb. extra lean ground beef 2 Tbsp. chopped fresh […]
recipe ingredients 2 each boneless skinless chicken breast halves 1 cup nonfat chicken broth 4 soft nonfat or low fat flour tortillas 1/2 cup fat-free cream cheese with garden vegetables, softened 1/4 teaspoon garlic powder 1/8 teaspoon salt 1/4 teaspoon cayenne pepper, optional 1 1/3 cups coleslaw mix 1/4 cup finely chopped green bell pepper […]
recipe ingredients 7 oz. wild (chanterelle, porcini, shitake) or button mushrooms 2 cloves garlic, minced 3/4 cup chicken broth 3 Tbsp. bulgur 12 oz. lean ground chicken breast 2 Tbsp. thinly sliced green onion 2 tsp. Worcestershire sauce 1/4 tsp. pepper 4 hamburger buns or Kaiser rolls, split and toasted Grilled red onion slices (optional) […]
recipe ingredients 2 skinned, boned chicken breast halves 1 Tbsp. fresh lemon juice 2 tsp. low-sodium soy sauce 3 Tbsp. nonfat mayonnaise 2 Tbsp. grated parmesan cheese 1 tsp. Dijon mustard 1/2 tsp. anchovy paste 1/2 tsp. bottled minced garlic 1/8 tsp. pepper 4 slices whole-grain bread 2 romaine lettuce leaves 4 slices tomato (1/4-inch-thick) […]
recipe ingredients 1 slice turkey bacon, chopped 2 Tbsp. chopped red or green sweet bell pepper 1/8 tsp. salt 1/8 tsp. ground cumin 1/8 tsp. crushed red pepper 1/4 cup egg substitute 2 Tbsp. seeded and chopped tomato few dashes hot sauce 1 warmed 8 inch fat free tortilla recipe directions Cook turkey bacon in […]
recipe ingredients 4 asparagus 1 ripe avocado, pitted and peeled 1 Tbsp. lime juice 1 garlic clove, minced 1 1/2 cups cooked, cold brown long grain rice 3 Tbsp. plain, nonfat yogurt 3 whole wheat tortillas, 10″ in diameter 1/3 cup cilantro 2 Tbsp. chopped red onion recipe directions In a medium saucepan over high […]
recipe ingredients 2 cans (6 oz. each) white tuna packed in water, drained 1/4 cup fat free zesty italian salad dressing 1 loaf (12 oz) Italian Bread, split horizontally and toasted lettuce leaves 2 plum tomatoes, sliced 6 oz. sliced part skim mozzarella cheese 2 Tbsp. chopped ripe olives recipe directions Combine tuna and dressing, […]
recipe ingredients 1 medium apple, cut into 16 wedges 1 teaspoon brown sugar 1/4 cup light cream cheese 2 plain bagels, split and toasted 1/4 cup lowfat shredded cheddar cheese 2 slices lean canadian bacon, sliced in strips 2 tablespoons chopped green onion recipe directions Preheat oven to 425 degrees. Place a non stick skillet […]