Notes:
One of the things I miss about California is fish tacos, but I know how easy it is to take something as healthy as that and overload it with fat and calories (Helloooooo ranch). This tuna burrito is flexible in that it can make two small burritos or one big one and still be a guiltless lunch, as well as covering the major food groups in one go. Feel free to swap the tuna out for cod, whiting, tilapia, or any other low-calorie white fish and just adjust the calories you’re taking in with them; same can be applied to your wraps. I just used what was handy, but if you can find lower calorie wraps go right ahead and use those instead.

Servings: 2

Ingredients:
Large burrito wrap - 173 calories
1 can tuna in water - 100 calories
1/8 cup chopped seeded tomato - 5 calories
1 thin slice of onion - 4 calories
1/2 iceburg lettuce - 4 calories
3 tbsp chopped bell pepper - 6 calories
1 tbsp balsamic vinaigrette - 30 calories
Salt, pepper, garlic, adobo to taste

Whole shebang: 322 calories
Half: 161

Directions:
Take well-drained tuna and place it in the center of your wrap. Cover in lettuce and veggies, season to taste and splash on dressing. Fold in the sides, roll and wrap!

Submitted by:
Sannie

Notes:
This low calorie meal is colourful, aromatic, and massively satisfying. And for only 143 calories per serving that’s packed with protein and vitamins, you couldn’t ask for more in a healthy lunch! Sweet and tangy light brown chicken breast with colourful tri-colour bell peppers, onions and carrots are visually appealing and very good for you, and all sauteed together before cooking down in balamic vinegar and honey. It sounds indulgent and tastes it, but really it has fewer calories than a grocery store chicken chef salad.

Servings: 2

Ingredients:
1 4oz chicken breast (140 calories)
1/4 onion, cut into slices (24 calories)
4oz mixed chopped or sliced tri-colour bell peppers (30 calories)
1/4 medium tomato, seeded and chopped (6 calories0
3oz carrot, chopped, sliced or matchstick (35 calories)
3 tbsp Balsamic vinegar (30 calories)
1 tsp honey (21 calories)

Directions:
In a large saute pan, liberally coat the pan in 0 calorie cooking spray with heat to medium high. Place the whole breast, and all veggies except the tomato and let them sit long enough for the chicken to cook mostly through on one side, about 3-4 minutes. Occassionally stir the veggies so they don't stick or burn. Turn the chicken over and start cooking through that side, another 2-3 minutes while stirring the veggies occasionally. Once the chicken is solid enough to stab with a fork and no longer raw outside, remove it from the pan.

Slice the breast lengthwise, and then into thin strips and then retrun them to the pan. Stir them into the veggies. Season with garlic, sea salt and pepper and give another spritz of 0 calorie cooking spray if anything is starting to stick. Once the veggies are tender add your balsamic vinegar, honey, tomatoes and about 1/8-1/4 cup of water. It will look like a lot but don't worry, that will help it cook down. Turn your head up and stir constantly. There will be a lot of steam coming off the pan and food as the liquids cook down and reduce. This should take about 5-7 minutes for it to cook down and thicken. Once the liquids have reduced to about a quarter of their initial amount, it should look like a decent sauce. Remove it from heat.

Serve it over 1/2 cup of wild rice for an extra 94 calories and 2g protein, or over a bowl of salad greens for a spicy sweet hot/cold salad! The whole pan by itself is only 286 calories, so if you're really hungry, you can chow down on the whole thing and still go away guilt-free :3 But one pan makes enough for two small bowls. If you're doing WW, each serving without wild rice is only 3 points. Enjoy!!

Submitted by:
Sannie

Notes:
Apple cider is often used when baking or frying pork, but this recipe combines that favorite apple and pork flavor for the grill.

Servings: 5-12

Ingredients:
2 slabs baby back ribs

For the Dry Rub:

¼ cup firmly packed dark brown sugar

4 teaspoons garlic salt

4 teaspoons chili powder

½ teaspoon dried celery

¼ teaspoon red pepper

¼ teaspoon cinnamon

Salt

Freshly ground pepper

For the Liquid Seasoning:

½ cup apple cider

¼ cup apple butter or jelly

¼ cup pure honey

¼ cup firmly packed dark or light brown sugar

Directions:
Cut away the membrane from the ribs.

Stir together the ¼ cup brown sugar, garlic salt, chili powder, celery, red pepper, cinnamon, and a little salt and pepper. Set aside 1 tablespoon of the rub. Rub the remainder of the mixture onto the front and back of the ribs.

Preheat the grill, placing the coals to one side of the grate. Fill a disposable drip pan halfway with water and place on the opposite side, where there are no coals.

Place the ribs on the grill, with the meat facing up, and cook indirectly for 2 hours and 15 minutes.

Make 2 double layer squares of foil big enough to lay a slab of on, and wrap it up completely. Remove the ribs from the grill and place them meat side down on the foil.

In a small bowl, combine the apple cider, apple butter, honey, ¼ cup brown sugar, and the reserved rub. Pour this mixture over each slab of ribs, seal the ribs in the foil, and place back on the grill for an hour.

Remove the foil packages from the grill and unwrap them after letting them cool for a minute or two. Brush the remaining liquid in the foil packages over the ribs and place the ribs (without the foil) back on the grill for about 15 minutes.

Submitted by:
dorothy

Notes:
Apple cider is often used when baking or frying pork, but this recipe combines that favorite apple and pork flavor for the grill.

Servings: 5-12

Ingredients:
2 slabs baby back ribs

For the Dry Rub:

¼ cup firmly packed dark brown sugar

4 teaspoons garlic salt

4 teaspoons chili powder

½ teaspoon dried celery

¼ teaspoon red pepper

¼ teaspoon cinnamon

Salt

Freshly ground pepper

For the Liquid Seasoning:

½ cup apple cider

¼ cup apple butter or jelly

¼ cup pure honey

¼ cup firmly packed dark or light brown sugar

Directions:
Cut away the membrane from the ribs.

Stir together the ¼ cup brown sugar, garlic salt, chili powder, celery, red pepper, cinnamon, and a little salt and pepper. Set aside 1 tablespoon of the rub. Rub the remainder of the mixture onto the front and back of the ribs.

Preheat the grill, placing the coals to one side of the grate. Fill a disposable drip pan halfway with water and place on the opposite side, where there are no coals.

Place the ribs on the grill, with the meat facing up, and cook indirectly for 2 hours and 15 minutes.

Make 2 double layer squares of foil big enough to lay a slab of on, and wrap it up completely. Remove the ribs from the grill and place them meat side down on the foil.

In a small bowl, combine the apple cider, apple butter, honey, ¼ cup brown sugar, and the reserved rub. Pour this mixture over each slab of ribs, seal the ribs in the foil, and place back on the grill for an hour.

Remove the foil packages from the grill and unwrap them after letting them cool for a minute or two. Brush the remaining liquid in the foil packages over the ribs and place the ribs (without the foil) back on the grill for about 15 minutes.

Submitted by:
dorothy

Notes:
Kudumulu are steamed rice balls with sweet coconut stuffing. No South Indian needs introduction to kudumulu or an translation for it. The translation is for the unfortunate ones who have not tasted this yummy, delicious and melt-in-the mouth delicacy.

Servings: 3

Ingredients:
2/5 cup grated jaggery (granulated sugar can be substituted)

1 1/4 cup freshly grated coconut

1/2 teaspoon cardamom powder

1 cup rice flour

1 tablespoon coconut oil

1/2 teaspoon salt

Directions:
In a pan, melt the jaggery and remove any impurities from it. Add the grated coconut and allow it to cook until all the water in it is dried up. Remove from heat, add cardamom powder, and set aside.

In a bowl, make a dough by mixing the rice flour, oil and salt.

Roll dough into small balls and stuff with the coconut mixture. Steam cook the dough balls in a steamer or idli maker.

Submitted by:
abigail

Notes:
Watch Chef Johann Lafer prepare this delicious dish of deer fillet served with crepes and chestnuts.

Servings: 4

Ingredients:
1 3/4 lbs. prepared deer (venison) fillet, 1 ½ tablespoons ginger, 5 Indian verbena leaves, 3 shallots, 2 garlic cloves, 2 tablespoons sesame oil, allspice, pepper, 1 bouquet coriander, white wine, 2 tablespoons bouillon, salt, pepper, 1/2 lb. chestnuts, 3 1/2 tablespoons cane sugar, 1 1/2 tablespoons maple syrup, 4 crepes, ¼ lb. blueberries, 1 spoon cornstarch, 1 ½ tablespoons butter, carrots (with their greens attached), 4 small broccoli bouquets, , 4 asparagus spears, ¾ cups of game fond and reduced red wine

Directions:
Place the ginger, Indian verbena, shallots, and garlic in a cocotte pan (Dutch oven) and sear in sesame oil. Add some allspice, pepper, coriander leaves, white wine, and bouillon. Cover with a lid and allow to cook slowly. In the meantime, season the deer (venison) fillet with salt and pepper. Quickly sear in a pan with very hot sesame oil. Place the deer fillet in a sieve and cook it in the steam of the Indian verbena. Cover with a lid and allow to slowly cook. Prepare the glazed (sugarcoated) chestnuts by putting some cane sugar in a saucepan and adding peeled chestnuts. Sprinkle with some maple syrup. When the chestnuts are well cooked and the liquid turns into a thick syrup, prepare the crepes as an accompaniment. Fill these crepes with blueberries that have been previously mixed with cornstarch. Place the stuffed and folded crepes in a pan with warm butter and brown them. Cut the meat and place it on a serving dish, along with the stuffed crepes, chestnuts, a carrot with its green, some broccoli, and asparagus. Sprinkle the dish with the game fond sauce and red wine. Add some parsley leaves for a garnish.

Submitted by:
olivia

Notes:
Fried golden brown, cauliflower makes a great side dish for a meal of fish or steak.

Servings: 4-6

Ingredients:
1 head cauliflower, cut into bite-size florets

1 egg

1 tbsp. milk

Cracker crumbs, enough to coat all the cauliflower, approx. 1 1/2 cups.

Directions:
Pour 2 tbsp. water into a microwave-safe container large enough to hold the cauliflower. Cover and heat on high for about 2 minutes. Check for doneness. If not fully cooked, continue on high heat for 30-second intervals until cauliflower is tender. Drain.

While cauliflower is cooking, heat some olive oil in a large frying pan or deep fryer, enough to cover the cauliflower pieces.

In a small mixing bowl, beat egg and milk together.

Put cracker crumbs in a small mixing bowl.

Dip florets in egg. Roll in cracker crumbs.

Fry in hot oil until golden brown, about 2 minutes. Drain and serve.

Submitted by:
shelly

Notes:
This delicious corn pudding is steamed, and therefore much more healthy than similar puddings that are fried.

Servings: 2

Ingredients:
3 cups corn, off the cob

1 1/4 cup raisins, cleaned

1 1/4 cup bread crumbs

1/2 cup milk, scalded

3 medium eggs, well beaten

4 tablespoon white sugar

4 tablespoon flour

Directions:
In a bowl, beat together the eggs, breadcrumbs, flour, sugar, milk and raisins.Mix well. Add the corn and mix well.

Place in a cheesecloth. Tie with a string.

Place in a double boiler and steam for about 50 minutes.

Remove the pudding from the cheesecloth. Then serve.

Submitted by:
helen

Notes:
This salad is made with a mixture of ingredients, like mushrooms, asparagus, tomatoes, walnuts and sunflower seeds, topped with a special dressing, making it a perfect addition to any meal.

Servings: 4

Ingredients:
1 lb small fiddleheads and/or asparagus

6 baby potatoes OR 1 large potato, peeled

6 hard-boiled eggs

6 hothouse cocktail tomatoes

½ cup crumbled walnuts, pumpkin seeds and/or sunflower seeds

6 green onions OR one small yellow onion, diced

2 handfuls wild garlic-mustard greens (small leaves only)

For the Dressing:

¼ cup extra virgin olive oil

¼ cup apple cider vinegar

1 tbsp grainy (Dijon Style) mustard

1 tsp tamari

1 clove garlic (wild, if possible), minced

Directions:
Pick over the fiddleheads, removing as much of the papery skin as possible and discarding any greens that are more than 2 inches long. If using asparagus, wash and chop it into two-inch lengths.

Steam the fiddleheads and/or asparagus in a steamer/basket for 15 minutes, or until brightly colored.

Meanwhile, shell the eggs and quarter them, and quarter the cocktail tomatoes.

Make the dressing by mixing together all the ingredients. In a large skillet, combine the fiddleheads/asparagus, onion, potatoes, nuts, seeds, and dressing. Saute the mixture until onions are translucent.

Spoon the asparagus/fiddleheads mixture, hot, onto beds of mustard greens, and top with the hard boiled eggs and the cocktail tomatoes. Serve and enjoy.

Submitted by:
lonnie

Notes:
American recipes for frogs’ legs usually involve grilling or frying, but this more European-style dish steams the legs and serves them with a sauce

Servings: 6

Ingredients:
1/3 lb. mushrooms

1 + 2 tablespoons butter

12 frogs’ legs

½ lb. crab meat

½ cup sherry

1 tablespoon cornstarch

1 tablespoon cold water

1 1/3 cup scalded cream

1 egg yolk

Directions:
Wash the mushrooms and cut off the caps. Reserve the stems for another dish. Cut the caps into strips about ¼ in.

Heat 1 tablespoon of butter in a skillet over medium high heat. Once the butter is melted, add the mushrooms and sauté for 3 minutes.

Fill a pan with hot water and place over high heat. Put a steamer over the top of the pot. Add the frog legs when the water begins boiling. Cover and cook until tender. Remove from the streamer and place on a baking dish.

Melt 2 tablespoons of butter.

Add the crab meat to the frog legs and pour the melted butter over the top of both. Pour sherry over the whole. Cover tightly with foil and allow to infuse for half an hour. Preheat the oven to 350 degrees F.

Place in the oven and bake for 5 minutes. Remove about half the liquid, and sprinkle the mushrooms over the frog legs. Place in a warming drawer.

In a saucepan, mix together the cornstarch and water. Add this mixture to the scalded cream, little by little until well blended. Cook for 20 minutes, stirring constantly until thickened. Blend in the egg yolk. Serve this sauce over the frog legs.

Submitted by:
maria