Salmon Croquettes - Light Style

25 minute meal

We make this a lot. It is delicious and low calorie

1 can (14.75oz) or 2 cans (7.5oz) traditional pack Alaska salmon drained and chunked
¼ cup fat-free mayonnaise
2 Tbsp fat-free mayonnaise
¼ c dry bread crumbs
¼ c chopped green onions
1 egg
1 Tbsp lemon juice
1 tsp Cajun, Creole or blackened seasoning mix
2 tsp margarine or butter
1 tsp Dijon style mustard
lemon wedges

In a medium bowl, combine salmon, ¼ c mayonnaise, bread crumbs, green onion, egg white, lemon juice and seasoning. Mix well: shape into four ½” thick patties. Melt margarine in a large nonstick skillet over medium heat. Add patties; cook 3-4 minutes each side until golden brown.
Meanwhile combine 2 Tbsp mayonnaise & mustard. Serve with patties and lemon wedges

Cannellini Beans and Pasta

Shells with White Beans and Chicken

This dish can be made vegetarian - just leave out the chicken and start with onion and celery. We used herbs from our herb garden to make it an even tastier special dish!




1 lb chicken cut in cubes
1 tbsp olive oil
¾ tsp salt (if vegetarian you will only need ½ tsp salt)
½ small onion (finely chopped)
2 ribs of celery chopped
½ cup sliced mushrooms (I added mushrooms for potassium)
3 cloves of garlic chopped
(1) 28 oz. Crushed tomatoes
(2) 15 oz cans of cannelloni beans
½ tsp dried oregano
½ tsp dried basil
¼ tsp red pepper flakes
1 lb medium sized shells
Grated cheese as needed

Cook chicken cubes in oil about 5 minutes (season with ¼ tsp salt)
Then:
Cook onion and celery in chicken drippings (leftover if using chicken) for about 5 minutes. *If vegetarian start onion and celery in oil. Add garlic and mushroom and cook for 1 minute. Stir in tomatoes, beans, oregano, basil, red pepper flakes and ½ tsp salt. Bring to a boil then simmer for 12 minutes. Cook pasta. Then add beans to mixture along with 1 cup of left-over water from the pasta.

Serve over pasta and add grated cheese to taste
Serves 8
483 calories with chicken (less if vegetarian)

TOMATO BASIL HUMMUS

Tomato basil hummus is a bold, exciting flavor of hummus that has a Mediterranean influence. Perfect with piping hot pita!

Ingredients:
· 2 cups chickpeas, drained and rinsed, or soaked if using dried
· 1 can (15 ounce) whole, peeled tomatoes
· 2 tablespoons of tahini
· 2 ½ tablespoon fresh lemon juice
· 2 1/2 tablespoon olive oil
· 1/4 teaspoon cumin
· 1 clove of garlic, crushed
· 1/2 teaspoon salt
· 2 ½ tablespoon basil, chopped

Preparation:
In a blender or food processor, blend the chickpeas. Add tomatoes, olive oil, tahini, lemon juice, garlic, cumin, basil, and salt until the ingredients form a creamy, paste-like consistency. Pour the mixture into a large serving bowl. Cover and refrigerate for one hour.

I put this hummus on a wrap with cucumber, spinach and tomato and make a sandwich!

VEGGIE MUSHROOM BURGER

While mushrooms provide plenty of flavor and texture* the addition of pinto beans makes this veggie burger high in fiber & protein too. This recipe is both vegetarian and vegan!.

· 2 tbsp vegetable oil
· 1 onion, diced
· 1 clove garlic, minced
· 3 green onions, diced
· 1/2 tsp cumin
· 3/4 cup diced fresh mushrooms
· 1 15 ounce can pinto beans
· 1 tsp parsley
· salt and pepper to taste
· oil for frying

Preparation:
Sautee the onions and garlic in olive oil for 3 to 5 minutes, until onions are soft. Add the green onions, cumin and mushrooms and cook for another 5 minutes, until mushrooms are cooked. Set aside.
Mash the beans with a fork or a potato masher, or process in a food processor until well mashed.
Add the mushrooms to the beans and add parsley, salt and pepper. Stir until well combined.
Shape the mixture into patties. Heat about two tablespoons of olive oil and cook each patty until the veggie burgers are done, about 3 minutes on each side.

*Mushroom protein is also superior to many other vegetable proteins on account of its essential amino acid content. The white cap mushroom ranks above all other vegetables, except beans and peas in this respect. Between 70-90 per cent of the vegetable protein present can be easily digested. They are an excellent source of minerals, especially potassium and a good source of vitamins, particularly B vitamins

Italian Chicken Soup

Ingredients
· 2 tablespoons olive oil
· 4 boneless, skinless chicken breasts, cut into bite-sized pieces (about 1 3/4 pounds)
· 1 small onion, chopped
· 1 cup sliced carrots (about 3 small)
· 2 1/2 cups sliced zucchini (about 2 medium)
· 2 (14.5-ounce) cans diced tomatoes with basil, garlic, and oregano
· 2 (14.5-ounce) cans chicken broth
· Grated Parmesan, optional
Directions
In a large Dutch oven, heat olive oil over medium-high heat. Add chicken, and cook for 10 minutes, stirring frequently. Add onion and carrot, and cook for 5 minutes. Stir in zucchini, diced tomatoes, and chicken broth. Bring to a boil; reduce heat, and simmer, uncovered, for 30 minutes. Top each serving with grated Parmesan, if desired and serve with Italian bread.

Carmelized Onion and Sausage Pizza

Prep: 15 minutes
Cook: 25 minutes

Ingredients:
2 teaspoons olive oil
1 onion thinly sliced
1 tablespoon sugar
1 teaspoon dried oregano
¼ teaspoon salt
½ red bell pepper, seeded and thinly sliced
¼ lb sweet Italian spicy sausage
1 (10 oz) pre-baked Boboli type pizza crust
1 cup fat-free ricotta cheese or *low fat cottage cheese
2 tablespoons grated Parmesan cheese
2 tablespoons thinly sliced black olives

1: Preheat the oven to 450º F. Spray a baking sheet with nonstick spray.

2. Heat the oil in a medium nonstick skillet over medium-high heat. Add 2 cloves chopped fresh garlic, onions, sugar oregano and salt; cook, stirring occasionally until the onions soften, about 3 minutes. Add the bell pepper and cook, stirring occasionally until the onions are gold, 8 – 9 minutes.

3. Slice sausage (remove skin) and cook over medium heat; turning the sausage occasionally, until it browns.

4. Place the pizza crust on the baking sheet. Spread with the ricotta cheese or in our case we use low-fat cottage cheese*, leaving a ½” border around the edge. Top with the onion mixture, mozzarella cheese, sausage and Parmesan cheese. Bake until the cheese is melted and bubbly…about 10 –12 minutes. Sprinkle with the olives and cut into 6 wedges.

Serve with salad and of course a glass of wine