---------- Recipe via Meal-Master (tm) v8.02 Title: Sweet Potato Polenta Categories: Vegetables, Vegetarian Yield: 1 recipe 2 1/2 lb Red Garnet Yams -- in 1 inch pieces 1 3/4 c Polenta (fine corn meal) 5 1/2 c Vegetable stock 1 ts Salt 1 sm Chipotle pepper -- stemmed, seeded, chopped 3/4 c Yellow onion -- finely chopped 1 1/2 ts Fresh garlic, minced 1/2 ts Fresh rosemary, minced 1 tb Olive oil 6 tb Honey 1/2 ts Salt 1/2 ts Pepper 2 c Corn kernels -- (fresh or frozen) 1 pt Whole Foods Salsa Bring stock, chipotle, salt to a boil. Add yams, simmer until tender. Strain yams, saving broth. Puree yams with 2 cups liquid. In a medium saucepan, saut‚ onion, garlic, and rosemary in olive oil for 2 minutes. Add remaining cooking liquid and yam puree. Bring to a boil and whisk in polenta in a steady stream. Reduce heat slightly, cook until polenta pulls away from sides of pan, stirring constantly (20 minutes). Remove from heat. Stir in honey, corn, season with salt, pepper. Pour into lightly oiled 13" X 9" pan. Refrigerate. When firm, cut into squares. To reheat, place in 350 oven for 15 minutes. Serve with salsa. Nutritional information per serving (8 oz): 175 calories, 4 g protein, 1.5 g fat (0 g saturated), 39 g carbohydrates, 0 mg cholesterol, 256mg sodium Exchanges: 2 fruits, 1/2 lean meat Copyright Whole Foods Market, 1995, wfm@wholefoods.com (http://www.wholefoods.com/wf.html) Reprinted with permission from Whole Foods Market Meal-Master compatible format courtesy of Karen Mintzias ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: Roast Leg of Lamb with Pomegranate Categories: Meats Yield: 4 servings 1 Semi-boneless Leg of Lamb -- (2 1/4 lbs) 3 c Pomegranate juice 1/4 c Country dijon mustard -(Grey Poupon) 4 ts Fresh garlic, minced Check out our juice aisle for pomegranate juice. (Cranberry juice can be used in its place). The marinade imparts great flavor to the lamb and provides a tangy, rich sauce. Combine pomegranate juice, mustard, garlic. Completely submerge lamb in marinade. Marinate for 2-3 days. Remove lamb from marinade, save marinade. Place lamb in oven-proof dish, place in preheated 350 oven. Roast for 1 hour, 15 minutes. Let lamb rest outside the oven for 15 minutes before serving. As soon as the lamb is in the oven, strain the marinade twice through a fine mesh sieve. Place in small saucepan, bring to a boil, simmer for 1 hour and 15 minutes. Serve with sliced lamb. Nutritional information per serving (4): 456 calories, 53 g protein, 15.5 g fat (5 g saturated), 15g carbohydrates, 163 mg cholesterol, 505 mg sodium Exchanges: 7 extra lean meats, 1 fruit Copyright Whole Foods Market, 1995, wfm@wholefoods.com (http://www.wholefoods.com/wf.html) Reprinted with permission from Whole Foods Market Meal-Master compatible format courtesy of Karen Mintzias ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: Pumpkin Bread Pudding Categories: Desserts Yield: 1 recipe 6 c Fresh pumpkin, 3/4" cubes 2 Egg yolks 2 Whole eggs 3 c 1/2 and 1/2 1/4 c Dark brown sugar 3/4 ts Cinnamon 1/4 ts Nutmeg 1/4 ts Cardamom 2 tb Water 1 c Sugar 1 c Heavy whipping cream 10 c Soft whole wheat bread -(slightly sweet variety) Steam pumpkin until tender, let cool. Puree with eggs, 1/2 and 1/2, brown sugar, and spices. Set aside. Add water and sugar to a small saucepan on high heat. Swirl pan often as sugar melts; cook to a deep caramel color, remove from heat. Carefully whisk in cream. Pour caramel into 2 1/2 qt. casserole dish. Add 1/2 bread on top of caramel, pour in 1/2 pumpkin mixture, place remaining bread cubes, then pumpkin mixture, making sure to soak all of the bread. Let sit for 30 minutes. Bake in 350 preheated oven, 30-45 minutes until set. Can be served hot or cooled. Nutritional information per serving (4.5 oz): 213 calories, 6.5 g protein, 10 g fat (5 g saturated), 27 g carbohydrates, 62 mg cholesterol, 259 mg sodium Exchanges: 2 breads, 2 fats Copyright Whole Foods Market, 1995, wfm@wholefoods.com (http://www.wholefoods.com/wf.html) Reprinted with permission from Whole Foods Market Meal-Master compatible format courtesy of Karen Mintzias ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: Wild Orange Roughy with Fennel and Tomato Categories: Fish Yield: 6 servings 6 5 oz Orange Roughy Fillets 1/2 c Yellow onion --(finely chopped) 1 ts Fresh garlic, minced 1 ts Olive oil 2 sm Fennel bulbs -- quartered, thinly sliced 1 sm Leek (white part) -- split, thinly sliced 3/4 ts Freshly ground black pepper 1 c Water 1 cn Italian Style Tomatoes -(Muir Glen brand, 14.5 oz) 1/2 c Dry white wine 1 ts Saffron threads 1/4 ts Salt Using a large, non-stick frying pan, saute onion and garlic in olive oil for 1 minute. Add fennel and leek, saute 3 minutes. Add pepper, water, tomatoes, white wine, and saffron. Simmer 5 minutes. Push vegetables to the side, place fish in the pan, cover with vegetables; cover with lid or foil. Simmer over low heat for 12 minutes. Serve fish smothered in vegetables with broth. Nutritional information per serving (6): 160 calories, 22 g protein, 2 g fat (0 g saturated), 10 g carbohydrates, 28 mg cholesterol, 319 mg sodium Exchanges: 3 extra extra lean meats, 1 vegetable Copyright Whole Foods Market, 1995, wfm@wholefoods.com (http://www.wholefoods.com/wf.html) Reprinted with permission from Whole Foods Market Meal-Master compatible format courtesy of Karen Mintzias ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: Asparagus & Morels in Wild Mushroom Vinaigrette Categories: Vegetables Yield: 4 servings 32 Asparagus spears 1/2 lb Fresh morels; halved, -- cleaned and trimmed 1/4 oz Dried porcini mushrooms 1 c Chicken stock or water 1/4 c Balsamic vinegar Trim and blanch asparagus until tender and stop the cooking by immersing in cold water. Drain and reserve. Soak porcini in stock or water. Bring to a boil and reduce volume to 1/4 cup. Strain. In blender, combine balsamic vinegar and the mushroom soaking water. Emulsify oil into base and season with salt and pepper. Steam asparagus for 1 minute to rewarm and arrange on warm plates. Saute morels in butter until they release their juices. Increase heat and saute 2-3 minutes. Toss morels in 2/3 of the vinaigrette. Divide among the spears and drizzle a little vinaigrette around each. Nutritional Info Per Serving: Protein: 4 gr. (7%); Carbohydrates: 12 gr. (21%); Fat: 18.5 gr. (72%); Calories: 215; Sodium: 444 mg.; Cholesterol: 4 mg. Exchanges: 2 Vegetable, 3.5 Fat Serves 4 Copyright Whole Foods Market, 1995, wfm@wholefoods.com (http://www.wholefoods.com/wf.html) Reprinted with permission from Whole Foods Market Meal-Master compatible format courtesy of Karen Mintzias ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: Baba Ghanouj Categories: Appetizers, Vegetables Yield: 1 recipe 1 lg Eggplant 3 tb Tahini 2 Garlic cloves; minced 2 tb Nonfat yogurt 1/2 c Parsley, chopped 2 Lemons; juiced 1/2 ts Salt 2 tb Extra virgin olive oil 1 ts Extra virgin olive oil Cut eggplant in half lengthwise, and place cut side down on a nonstick baking sheet. Prick with a fork; bake at 350 until soft and wilted (20 minutes). Scoop out pulp into a bowl; add the rest of the ingredients and mash together until smooth for a chunky texture, puree in a blender (before adding parsley) for a smooth texture. Garnish with more parsley, and drizzle with 1 tsp of olive oil. Serve with warm pita bread (or Ak Mak crackers) and a light spicy red wine. Nutritional information per serving (2T serving): 26 calories, 1g protein, 2g fat (0g saturated), 2g carbohydrates, 0mg cholesterol, 5mg sodium Exchanges: 1/2 vegetable, 1/2 fat Copyright Whole Foods Market, 1995, wfm@wholefoods.com (http://www.wholefoods.com/wf.html) Reprinted with permission from Whole Foods Market Meal-Master compatible format courtesy of Karen Mintzias ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: Baked Asparagus Categories: Vegetables Yield: 1 recipe 1 1/2 lb Fresh asparagus spears 2 tb Fresh parsley --(finely chopped) 3 Garlic cloves -- thinly sliced 4 tb Extra virgin olive oil Salt Freshly ground black pepper Preheat oven to 400 degrees. Break tough ends off asparagus and place in a baking tray so the stalks don't overlap. Add remaining ingredients and bake uncovered until asparagus is just tender, 5-8 minutes. Serve hot. Nutritional Info Per Serving: Protein: 4 gr. (10%); Carbohydrates: 7 gr. (19%); Fat: 11 gr. (71%); Calories: 133; Sodium: 60 mg.; Cholesterol: 0 mg. Exchanges: 2 vegetable, 2 fat Serves 4-6 Copyright Whole Foods Market, 1995, wfm@wholefoods.com (http://www.wholefoods.com/wf.html) Reprinted with permission from Whole Foods Market Meal-Master compatible format courtesy of Karen Mintzias ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: Bean Salad With Mustard Marinade Categories: Salads, Vegetarian Yield: 1 recipe 2 1/2 c Cooked beans -- (pinto, kidney, -- black, garbonzo) 1/2 c Scallions, thinly sliced 1/2 c Grated carrot 1/2 bn Parsley; chopped Alfalfa sprouts Pita bread or tortillas ----------------------------------DRESSING---------------------------------- 3 tb Apple cider or rice vinegar 2 tb Eden low sodium tamari 1 ts Prepared mustard 1 tb Sesame tahini 3 tb Water Blend or whisk dressing and add to beans, scallions, carrots, and parsley. Let marinate at least 15 minutes. Slice pita bread in half and stuff with marinated beans. Top with alfalfa sprouts and serve. Nutritional information per serving: Protein: 20 grams (20%); Carbohydrates: 71 grams (72%); Fat: 4 grams (9%); Calories: 389; Sodium: 672 mg.; Cholesterol: 0 mg. Exchanges: 4 1/2 starch/bread, 1 lean meat Copyright Whole Foods Market, 1995, wfm@wholefoods.com (http://www.wholefoods.com/wf.html) Reprinted with permission from Whole Foods Market Meal-Master compatible format courtesy of Karen Mintzias ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: Curried Spinach Samosa Categories: Appetizers, Vegan Yield: 1 recipe -----------------------------------CRUST----------------------------------- 1/2 c Water 1/3 c Organic safflower oil 1 pn Salt 3 c Whole wheat flour ----------------------------------FILLING---------------------------------- 1 tb Sesame oil 1 bn Green onion; finely chopped 3 md Carrots; diced 1 lb Fresh spinach -- washed, dried & chopped 1 pn Salt 1/4 ts Curry powder 1 tb Tamari 1/4 c Water 1 tb Kudzu (Japanese arrowroot) Combine water, oil, and salt in a small saucepan and bring to a boil. Remove from heat and beat the mixture with a whisk until it has a milky appearance. Add to flour in a large bowl. Gently knead the dough just until mixed well. Form into a ball and let sit for 30 minutes (or cover and place in a refrigerator until needed and then bring to room temperature.) For the filling: heat oil in a skillet. Saute onions and carrots for 1 minute. Sprinkle with salt and curry powder and add chopped spinach. Cover and steam over medium heat until spinach wilts and the carrots are tender, about 4 minutes. Season with tamari. Dissolve kudzu in 1/4 cup water, add to spinach mixture, and cook for about 1 minute, stirring constantly, to thicken and glaze. Preheat oven to 375 degrees. Divide the dough in half and roll out until about 1/8" thick. Using a saucer or a small plate as a guide cut the dough into 4" circles. Place 2 Tbs. of filling in the middle of each circle. Fold over and pinch edge shut. Using a fork, poke a few holes in each samosa. Place on an oiled cookie sheet and bake for 30 minutes. Delicious hot or cold. Nutritional Info Per Serving: Protein: 4 gr. (10%); Carbohydrates: 24.5 gr. (58%); Fat: 6 gr. (32%); Calories: 160; Sodium: 111 mg.; Cholesterol: 0 mg. Exchanges: 1 Bread, 1 Vegetable, 1 Fat Copyright Whole Foods Market, 1995, wfm@wholefoods.com (http://www.wholefoods.com/wf.html) Reprinted with permission from Whole Foods Market Meal-Master compatible format courtesy of Karen Mintzias ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: Grilled Mahi with Arugula Categories: Fish, Seafood Yield: 4 servings 4 6 oz. mahi mahi steaks 2 ts Olive oil 1 sm Purple onion; thinly sliced 2 Garlic cloves Salt Freshly ground pepper 2 lg Tomatoes -- peeled, seeded & chopped 1 Handful chopped arugula* --(fresh) *(watercress can be substituted) Pat steaks dry, brush with 1 tsp. olive oil, and grill over medium hot coals. Use remaining 1 tsp. of olive oil to coat the bottom of a skillet. Saut‚ onion and garlic with salt and pepper until onion is translucent and garlic has begun to color. Add tomatoes; cook until they begin to glisten. Add arugula, tossing to blend. Adjust salt and pepper, serve over grilled fish. Nutritional information per serving: Protein: 41 grams (74%); Carbohydrates: 5.7 grams (10%); Fat: 4 grams (16%); Calories: 228; Sodium: 330 mg.; Cholesterol: 158 mg. Exchanges: 1 vegetable, 5 lean meat Copyright Whole Foods Market, 1995, wfm@wholefoods.com (http://www.wholefoods.com/wf.html) Reprinted with permission from Whole Foods Market Meal-Master compatible format courtesy of Karen Mintzias ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: Halibut Poached with Ginger and Cilantro Categories: Fish, Seafood Yield: 4 servings 1 1/2 c White wine 1 tb Ginger; julienned -as thinly as possible 1/4 c Cilantro, chopped 1 Green onion; cut in half 1 Splash of tamari 1 Lime; juiced 4 Halibut steaks Combine first six ingredients in a deep roasting pan. Cook the poaching liquid for 2-3 minutes, then add halibut, cover tightly, and gently simmer until cooked through (approximately 10 minutes per inch of thickness). Garnish with sliced avocados, thinly sliced lime wheels and fresh cilantro. Serve with jasmine rice and Chenin Blanc. Nutritional information per serving (4): 280 calories, 44g protein, 6g fat ( 1g saturated), 1g carbohydrates, 82 mg cholesterol, 200 mg sodium Exchanges: 6 extra-lean meats Copyright Whole Foods Market, 1995, wfm@wholefoods.com (http://www.wholefoods.com/wf.html) Reprinted with permission from Whole Foods Market Meal-Master compatible format courtesy of Karen Mintzias ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: Herbed Two-Potato Skewers Categories: Vegetables, Side dish Yield: 6 servings 4 Boiling potatoes -(about 1 pound) 2 sm Sweet potatoes or yams -(about 1 1/2 pound) 1/2 c Olive oil 2 tb Chopped fresh parsley 1 tb Chopped fresh tarragon -OR- thyme (1 tsp. dried) 1/4 ts Red pepper flakes 1/2 ts Freshly ground pepper 1/2 ts Salt Prepare a fire in the grill. Position an oiled grill rack 4 inches above the fire. Steam all the potatoes on a rack over boiling water until they are barely tender when pierced, 15-20 minutes. Remove to a large bowl and cover with cold water. Let stand for about 2 minutes, then drain and pat dry. Cut the potatoes into 1 1/2 inch chunks and thread them onto skewers. In a small bowl whisk together the oil, parsley, tarragon, red pepper flakes, pepper, and salt; set aside. Arrange the skewers on the grill rack. Grill, turning frequently and brushing occasionally with the oil-herb mixture until the potato skins are well browned, about 10 minutes. Nutritional information per serving (6): 260 calories, 3g protein, 9g fat ( 1g saturated), 41g carbohydrates, 0mg cholesterol, 196mg sodium Exchanges: 2 breads, 1 fruit, 1 1/2 fat Copyright Whole Foods Market, 1995, wfm@wholefoods.com (http://www.wholefoods.com/wf.html) Reprinted with permission from Whole Foods Market Meal-Master compatible format courtesy of Karen Mintzias ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: Japanese Pickles Categories: Condiments, Misc Yield: 6 servings 4 Japanese cucumbers -- thinly sliced, OR... 3 -standard cucumbers, -- peeled and sliced 1 Red onion; thinly sliced 1/2 c Rice vinegar 2 ts Rice syrup 1/4 ts Salt 3 Fresh red chili peppers -- seeded 2 tb Fresh cilantro Combine all ingredients and refrigerate. Serve as a compliment to grilled or spicy foods, or with chicken or fish. Nutritional Info Per Serving: Protein: 1 gr. (11%); Carbohydrates: 10 gr. (84%); Fat: .3 gr. (5%); Calories: 42; Sodium: 94 mg.; Cholesterol: 0 mg. Exchanges: 2 vegetable Copyright Whole Foods Market, 1995, wfm@wholefoods.com (http://www.wholefoods.com/wf.html) Reprinted with permission from Whole Foods Market Meal-Master compatible format courtesy of Karen Mintzias ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: Lemon Chicken Breasts Categories: Poultry Yield: 6 servings 1/2 c Fresh lemon juice 1/2 c Fresh orange juice 2 Garlic cloves; minced 1 tb Grated fresh ginger 1 tb Chopped fresh tarragon; OR 1 ts -dried tarragon 1/2 ts Salt 1/4 ts Freshly ground pepper 6 Chicken breast halves -- skinned and boned In a small bowl, stir together lemon juice, orange juice, garlic, ginger, tarragon, salt and pepper. Arrange chicken breasts in a shallow glass or porcelain dish or enameled baking pan and pour lemon juice mixture evenly over them. Marinate in refrigerator, turning occasionally, for 2-3 hours. Prepare a fire in a grill. Position the oiled grill rack 4-6 inches above the fire. Remove the chicken from the marinade and pat dry; reserve the marinade. Arrange the chicken on the rack. Grill, turning two or three times and brushing with the reserved marinade, until the chicken is no longer pink in the middle, 15-20 minutes. Nutritional information per serving (6):117 calories, 15g protein, 4g fat ( 1g saturated), 5g carbohydrates, 41 mg cholesterol, 214 mg sodium Exchanges: 2 extra lean meats Copyright Whole Foods Market, 1995, wfm@wholefoods.com (http://www.wholefoods.com/wf.html) Reprinted with permission from Whole Foods Market Meal-Master compatible format courtesy of Karen Mintzias ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: Lemon Blueberry Cake Categories: Cakes, Desserts Yield: 15 servings 2 tb Cornmeal 2 c Unbleached pastry flour 1 1/2 ts Baking powder 1 1/2 ts Baking soda 1/4 ts Salt 1 1/2 c Sugar 1/4 c Fresh squeezed lemon juice Zest from 2 lemons, minced Lemons; minced zest only 1/4 c Canola oil 1 Egg 2 Egg whites 2/3 c Low fat butter milk 1 tb Vanilla extract 3 c Blueberries Preheat oven to 350 degrees. In a large mixing bowl, combine dry ingredients, set aside. Add remaining ingredients, except blueberries, to the dry mixture, one at a time, stirring constantly until combined and smooth. Gently fold in blueberries. Lightly spray or wipe a 7 x 11-inch baking pan with vegetable oil. Pour the batter into the pan and bake for 45 minutes, or until toothpick inserted into the center comes out clean. Serve warm from the oven. Nutritional information per serving (15): 144 calories, 1.5g protein, 4g fat ( .5g saturated), 26g carbohydrates, 13mg cholesterol, 229mg sodium Exchanges: 1 fruit, 1 bread Copyright Whole Foods Market, 1995, wfm@wholefoods.com (http://www.wholefoods.com/wf.html) Reprinted with permission from Whole Foods Market Meal-Master compatible format courtesy of Karen Mintzias ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: Mediterranean Pizza Categories: Main dish Yield: 2 servings 1 10 oz. pizza crust --(Sourdough Oatbran) 1 tb Olive oil 1 bn Fresh spinach 1 sm Leek; chopped 1 c Sliced mushrooms 1/4 c Sliced black olives 2 Garlic cloves; minced 6 oz Feta cheese 1 lg Vine ripened tomato; sliced Freshly ground black pepper Saut‚ the spinach, mushrooms, onions, garlic, and leek in 1/2 the olive oil. Brush the remaining half on the pizza crust and top with spinach mixture and black olives. Crumble feta over spinach, then top with slices of fresh tomato and black pepper. Bake at 350 degrees (F) for 20 minutes or until done. Nutritional information per serving: Protein, 30.6 grams; Carbohydrates, 95.6 grams; Fat: 28.8 grams; Calories: 727; Sodium: 1917 mg; Cholesterol:75.8 mg. Exchanges: 4 bread, 2 vegetable, 3 medium fat meat, 2 fat Copyright Whole Foods Market, 1995, wfm@wholefoods.com (http://www.wholefoods.com/wf.html) Reprinted with permission from Whole Foods Market Meal-Master compatible format courtesy of Karen Mintzias ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: Mexican Garlic Soup Categories: Soups Yield: 6 servings 1 tb Extra virgin olive oil 1 Head of garlic cloves -- peeled and chopped 1/2 Baguette -- cut into 1/4 inch rounds 2 Ancho chiles; stemmed, -- seeded and finely chopped 4 md Tomatoes; chopped 7 c Vegetable or chicken stock --(no salt) 3/4 ts Salt Heat the oil over high heat in a heavy, large skillet; add garlic and stir over medium high heat for 1 minute. Transfer to a soup pot. Toast bread rounds in skillet, turning once, until golden on both sides. Set aside. Place chiles and tomatoes in skillet and stir over high heat until for 1 minute. Transfer to soup pot. Add stock and salt, bring to a boil, and simmer for 20 minutes, or until garlic is soft. Ladle hot into bowls and garnish with toasted bread. Nutritional information per serving (6): 240 calories, 7g protein, 9g fat (1g saturated), 35g carbohydrates, 0mg cholesterol, 580mg sodium Exchanges:2 fruits, 1 vegetable, 1 meat, 1 fat Copyright Whole Foods Market, 1995, wfm@wholefoods.com (http://www.wholefoods.com/wf.html) Reprinted with permission from Whole Foods Market Meal-Master compatible format courtesy of Karen Mintzias ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: Prosciutto-Wrapped Asparagus Categories: Vegetables, Appetizers Yield: 4 servings 20 Stalks of asparagus 4 Thin slices of prosciutto -- fat removed 4 Pats unsalted butter Freshly ground pepper 1/2 c Grated Reggiano Parmesan --(freshly grated) 1 Lemon; quartered Cut off tough ends of asparagus; cover asparagus with water in a skillet; bring to a boil and cook until tender but still firm (3-4 minutes). Drain well. Divide asparagus into 4 bundles of 3 stalks each; wrap prosciutto slice around center of bundle. Place the 4 bundles into oven-proof dish; dot with butter; season with pepper, and sprinkle with parmesan cheese. Place in the oven to brown the cheese (4-5 minutes). Serve with lemon wedge. Serves 4 Nutritional information per serving: Protein: 8 grams; Carbohydrates: 4 grams; Fat: 8 grams (saturated=5 grams) ; Calories: 113; Sodium: 385 mg; Cholesterol: 22 mg. Exchanges: 1 Vegetable, 1 High Fat Meat Copyright Whole Foods Market, 1995, wfm@wholefoods.com (http://www.wholefoods.com/wf.html) Reprinted with permission from Whole Foods Market Meal-Master compatible format courtesy of Karen Mintzias ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: Quick Fish Chowder Categories: Soups, Seafood Yield: 4 servings 1 tb Safflower oil 1 lg Onion or leek 3 lg Potatoes; cubed 2 Carrots; cut into 1" chunks 1/4 c Chopped parsley 1/2 ts Dried dill 1/4 ts Salt 6 c Water 1 lb Firm fish; cut in 1" pieces (cod, orange roughy, perch) Paprika for garnish In a large pot, saut‚ onion in oil until translucent. Add vegetables, water, and seasonings and simmer 20 minutes. For a creamier texture, puree part of the soup and return to the pot. Add fish and simmer 10 minutes more. Serve in bowls and garnish with paprika. Nutritional information per serving: Protein: 30 grams (36%); Carbohydrates: 43.5 grams (52%); Fat: 4.6 grams (12%); Calories: 335; Sodium: 280 mg; Cholesterol: 61.2 mg. Exchanges: 3 Bread, 3 Lean Meat Serves 4 Copyright Whole Foods Market, 1995, wfm@wholefoods.com (http://www.wholefoods.com/wf.html) Reprinted with permission from Whole Foods Market Meal-Master compatible format courtesy of Karen Mintzias ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: Roasted New Potato Salad with Basil Vinaigrette Categories: Salads, Side dish Yield: 8 servings 2 lb Organic new potatoes; cubed 1 ts Extra Virgin Olive Oil 1 pn Salt and Pepper 1/4 lb Fresh green beans -- stems removed, sliced 2 md Organic tomatoes -- cut in half 1 c Salad greens; washed -----------------------------BASIL VINAIGRETTE----------------------------- 2 tb Chardonnary vinegar -(Wellspring brand) 6 tb Extra virgin olive oil 1/2 c Fresh basil 1/2 ts Salt 1 Garlic clove; minced 12 Kalamata olives -- pits removed Roasted New Potato Salad with Tomatoes, Green Beans and Basil Vinaigrette Preheat oven to 400 degrees. Toss potatoes with olive oil, salt and pepper, cover and roast until tender (35-40 minutes). Let cool. While potatoes roast, cook beans in boiling water until just tender (3-4 minutes), rinse in cold water, set aside. Toss potatoes, beans, tomatoes with Vinaigrette. Spoon mixture onto a plate arranged with salad greens, garnish with olives. For Basil Vinaigrette: Puree all in a blender until smooth. Nutritional information per serving (8): 207 calories, 4g protein, 8g fat ( 1g saturated), 31g carbohydrates, 0mg cholesterol, 192mg sodium Exchanges: 2 breads, 1 1/2 fat Copyright Whole Foods Market, 1995, wfm@wholefoods.com (http://www.wholefoods.com/wf.html) Reprinted with permission from Whole Foods Market Meal-Master compatible format courtesy of Karen Mintzias ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: Rosemary Baked Potatoes Categories: Side dish Yield: 1 recipe 2 lb Red potatoes -- cut into 1 1/2" pieces 1 1/2 tb Butter 1 1/2 tb Canola oil 1 tb Fresh rosemary; OR... 1 ts -dried rosemary Salt Freshly ground pepper Melt butter and blend with oil. Put potatoes in a shallow baking dish and pour the butter/oil mixture over them, stirring to coat. Sprinkle with rosemary, salt and pepper (to taste) and bake at 400 degrees until browned (about an hour), stirring occasionally. If pressed for time, potatoes can be par-boiled for 5 to 8 minutes and then baked for 25 to 30 minutes. Nutritional information per serving: Protein: 4 grams (6%); Carbohydrates: 46 grams (68%); Fat: 8 grams (26%); Calories: 264; Sodium: 15 mg.; Cholesterol: 9 mg. Exchanges: 3 bread, 1 fat Copyright Whole Foods Market, 1995, wfm@wholefoods.com (http://www.wholefoods.com/wf.html) Reprinted with permission from Whole Foods Market Meal-Master compatible format courtesy of Karen Mintzias ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: Saffron Rice Salad Categories: Salads Yield: 6 servings 1 1/2 c Arborio rice 4 tb Extra virgin olive oil 1 lg Onion; chopped 3 Garlic cloves; minced 1 lg Pinch saffron threads -- toasted 1/2 c Chicken or vegetable stock 1/2 c Dried currants 1/4 c Sherry Freshly ground black pepper 1 c Green olives 1/2 c Chopped fresh mint leaves Boil rice in large pot of salted water until tender (about 15 minutes). Drain; transfer to a large bowl. Heat olive oil in heavy skillet over medium heat. Add onions and garlic, lower heat and cook until onions are slightly golden. Add to rice. Crumble saffron into a small pan, add stock, simmer over medium heat for 1 minute. Stir into rice. In the same pan, simmer currants and sherry for 10 minutes; add to rice. Add salt and pepper. Serve with green olives and mint. Nutritional information per serving (6): 310 calories, 5g protein, 11g fat (1g saturated), 50g carbohydrates, 0mg cholesterol, 688mg sodium Exchanges: 3 breads, 1 1/2 fat Copyright Whole Foods Market, 1995, wfm@wholefoods.com (http://www.wholefoods.com/wf.html) Reprinted with permission from Whole Foods Market Meal-Master compatible format courtesy of Karen Mintzias ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: Scallops en Brochette Categories: Fish, Seafood Yield: 12 pieces 1 French baguette 2 ts Olive oil 2 Garli cloves; halved 1 ts Olive oil 1/2 lb Sea scallops with liquor --(about 12 scallops) 1/4 ts Cracked black pepper 1 Lemon; juiced 2 Shallots; minced 2 Garlic cloves; minced 1 lg Tomato -- peeled, seeded & chopped 1/2 c Fresh oregano, chopped 1/8 ts Cayenne, or to taste Slice French bread into rounds, brush with olive oil, and grill or broil until the bread begins to turn golden. Rub with garlic cloves and set aside, covering loosely. Brush remaining olive oil over the bottom of a heavy skillet. Saut‚ the shallots and garlic until they begin to color, then add scallops, liquor and lemon juice. Heat until the scallops begin to look opaque. Add cayenne, oregano, and tomatoes, stirring to blend. Continue cooking until the scallops are white and tender. Remove scallops from pan, placing one atop each round of toast. Heat the sauce for 2 to 3 minutes to reduce, then spoon tomatoes over scallops and drizzle with remaining sauce. Nutritional information, each: Protein: 6 grams (29%); Carbohydrates: 11 grams (54%); Fat: 1.5 grams (16%); Calories: 82.5; Sodium: 140 mg.; Cholesterol: 8.8 mg. Exchanges: 1 starch/bread, 1/2 lean meat Makes 12 rounds, or appetizers for 6 Copyright Whole Foods Market, 1995, wfm@wholefoods.com (http://www.wholefoods.com/wf.html) Reprinted with permission from Whole Foods Market Meal-Master compatible format courtesy of Karen Mintzias ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: Scallops with Snow Peas Categories: Seafood, Main dish Yield: 6 servings 3 tb Safflower oil 2 Garlic cloves; crushed 1/3 lb Scallops -- sliced into 1/4" rounds 3 c Snow peas 1/2 ts White pepper 1 tb Light miso 1 tb Arrowroot -- dissolved in... 1/4 c Water Stir-fry garlic in safflower oil until it begins to color; add scallops and stir-fry 1-2 minutes. Remove scallops and garlic. Add snow peas to oil and stir-fry 2-3 minutes. Add pepper, miso, and arrowroot. Stir-fry an additional 2 minutes, then return scallops and garlic to pan and heat through. Serve. Nutritional information per serving: Protein: 8 grams (24%); Carbohydrates: 9 grams (26%); Fat: 7 grams (50%); Calories: 130; Sodium: 155 mg.; Cholesterol: 10 mg. Exchanges: 1 vegetable, 1 medium fat meat Copyright Whole Foods Market, 1995, wfm@wholefoods.com (http://www.wholefoods.com/wf.html) Reprinted with permission from Whole Foods Market Meal-Master compatible format courtesy of Karen Mintzias ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: Snapper with Cilantro Butter Categories: Fish, Main dish Yield: 4 servings --------------------------FOR THE CILANTRO BUTTER-------------------------- 1/4 c Unsalted butter -- at room temperature 3 tb Chopped fresh cilantro 1 1/2 tb Fresh lime or lemon juice 1 ts Grated lime or lemon zest 1/4 ts Salt 1 pn Freshly ground pepper -------------------------------FOR THE FISH:------------------------------- 2 lb Red snapper fillets -(skinless) -- cut into 4 equal pieces -- about 1" thick Vegetable oil Salt Freshly ground pepper Combine the butter, cilantro, lemon or lime juice and zest, salt and pepper in a bowl and beat by hand with a wooden spoon. Shape into a rough log about 2 inches long and 1 inch in diameter, wrap in plastic wrap and chill until firm. Prepare a fire in the grill. Position the oiled rack 4-6 inches above the fire. Rub the fish lightly with oil and sprinkle to taste with salt and pepper. Arrange the fish on the grill. Cook, turning once, about 10 minutes; the fish is done when it turns from translucent to opaque throughout. Remove to a warmed platter or plates. Cut the cilantro butter into 4 equal slices and top each fillet with a slice. Nutritional information per serving (4): 260 calories, 47g protein, 7g fat ( 2g saturated), 0g carbohydrates, 90mg cholesterol, 173mg sodium Exchanges: 7 extra lean meats Copyright Whole Foods Market, 1995, wfm@wholefoods.com (http://www.wholefoods.com/wf.html) Reprinted with permission from Whole Foods Market Meal-Master compatible format courtesy of Karen Mintzias ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: Spring Mix Salad with Shrimp and Fennel Categories: Salads, Fish, Seafood Yield: 10 servings 1/3 c Sherry wine vinegar 1/2 ts Salt 1/4 ts Freshly ground black pepper 1/3 c Extra virgin olive oil* 1 ts Extra virgin olive oil* 2/3 c Chicken or vegetable broth 4 Shallots; finely chopped 1 lb Shrimp; shelled, deveined, -- split lengthwise 2 Fennel bulbs; trimmed, -- thinly sliced, blanched 1 Lemon; juiced 10 c Spring greens mix *Whole Foods (or other high quality) olive oil is recommended. Mix together 1/3 cup vinegar, 1/2 the salt and pepper. Add 1/3 cup olive oil, broth and shallots. Mix vigorously. Set aside. Season shrimp with remaining salt and pepper. In a large skillet over medium heat, heat 1 tsp olive oil until very hot. Add shrimp and sauté stirring constantly until cooked through (2-3 minutes). Transfer shrimp to a bowl and toss with 1/2 the dressing. Toss fennel with lemon juice in a large bowl. Combine with spring salad mix and remaining dressing. Toss in the shrimp marinade. Serve immediately. Nutritional information per serving (10): 164 calories, 11g protein, 11g fat (1.5 saturated), 6g carbohydrates, 88mg cholesterol, 907mg sodium Exchanges: 1 1/2 lean meat, 1 vegetable, 1 fat Copyright Whole Foods Market, 1995, wfm@wholefoods.com (http://www.wholefoods.com/wf.html) Reprinted with permission from Whole Foods Market Meal-Master compatible format courtesy of Karen Mintzias ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: Strawberry Maple Shortcake Categories: Desserts Yield: 8 servings 2 qt Fresh strawberries; sliced 1/2 c Whole Foods Maple Syrup 2 c Unbleached flour 1/4 c Sugar 1 tb Baking powder 1/2 ts Baking soda 1/2 ts Salt 1 c Buttermilk 3 tb Canola oil 2 tb Vanilla extract 1 pt Frozen vanilla yogurt Preheat oven to 450. Mix strawberries with maple syrup in a bowl and set aside. Mix dry ingredients together. Add the next 3 ingredients and mix with a fork until just blended. Drop heaping tablespoons of dough onto lightly oiled baking sheets. Bake for 10-12 minutes until light golden brown. Remove and serve immediately with a dollop of frozen yogurt and layer generously with strawberries. Nutritional information per serving (8): 242 calories, 4g protein, 7g fat (1g saturated), 42g carbohydrates, 5mg cholesterol, 376mg sodium Exchanges: 2 bread, 1 fruit, 1 1/2 fat Copyright Whole Foods Market, 1995, wfm@wholefoods.com (http://www.wholefoods.com/wf.html) Reprinted with permission from Whole Foods Market Meal-Master compatible format courtesy of Karen Mintzias ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: Szechuan Tuna Categories: Fish, Seafood Yield: 4 servings 4 6 oz. tuna steaks ----------------------------------MARINADE---------------------------------- 1 tb Szechuan peppercorns -(cracked) 1/4 c Eden low sodium tamari 1/4 c Water 1/4 c Honey 1 tb Minced ginger -----------------------------------SAUCE----------------------------------- 4 tb Mayonnaise 2 ts Honey 2 Szechuan peppercorns -- finely ground 1/2 ts Hot pepper sauce -- or to taste Mix ingredients for marinade, add tuna and let sit 30 minutes to a hour. Grill over medium-hot coals, occasionally tossing peppercorns into the fire. Blend ingredients for sauce and serve on the side. Nutritional information per serving: Protein: 52 grams (50%); Carbohydrates: 23 grams (22%); Fat: 13 grams (28%); Calories: 421; Sodium: 600 mg.; Cholesterol: 105 mg. Exchanges: 1.5 starch/bread, 5 lean meat Copyright Whole Foods Market, 1995, wfm@wholefoods.com (http://www.wholefoods.com/wf.html) Reprinted with permission from Whole Foods Market Meal-Master compatible format courtesy of Karen Mintzias ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: Tater Bread Categories: Breads Yield: 12 pieces 4 md Baking potatoes 1 ts Ground coriander 1/2 ts Salt 1 ds Freshly ground black pepper 1 tb Lemon juice 1 1/2 c Whole wheat flour 1 1/2 c Unbleached white flour 1 ts Dried thyme 1 ts Salt 2 tb Canola oil 1 c Warm water (115 degrees) Extra canola oil -- for pan frying Cook or steam potatoes until just tender. Remove from cooking water and then peel and coarsely mash potatoes. Add coriander, salt, pepper, and lemon juice. Cover loosely and refrigerate 1 hour. Meanwhile, mix flours, salt, and thyme in a large bowl. Add oil to warm water and combine with flour mixture. Knead dough on a floured surface for about 15 minutes until it forms a smooth ball. Loosely cover and let dough rest 15 minutes. Then roll dough into a 12" by 3" rope. Cut dough into 12 pieces and roll each peace into a 4" round. Top each round with 2 Tbl of the chilled potato filling and pinch the edges of the dough over the filling to form a dumpling. Tap the filled dough with the rolling pin to flatten. Dust the dough with flour and roll it into a 7" circle. Heat the skillet over medium-high heat. Brush skillet with oil and cook breadsd on each side until lightly browned, about 5 minutes total. While cooking subsequent batches place cooked breads covered on a cookies sheet or tortilla warmer in a 200 degree oven. Nutritional info Per Serving (one bread): Protein: 4.5 gr. (9%); Carbohydrates: 32 gr. (67%); Fat: 5 gr. (24%); Calories: 186 mg.; Cholesterol: 0mg. Exchanges: 1Bread, 2/3 Fat Copyright Whole Foods Market, 1995, wfm@wholefoods.com (http://www.wholefoods.com/wf.html) Reprinted with permission from Whole Foods Market Meal-Master compatible format courtesy of Karen Mintzias ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: Veggie Shish Kebobs Categories: Vegetables Yield: 1 recipe 3/4 lb Small new potatoes - cut in half 2 md Zucchini - cut in half lengthwise 1 lg Onion -cut into 1/2" thick pieces 1 Green bell pepper - cut into 1" strips 1 Yellow bell pepper - cut into 1" strips 1/2 lb Mushrooms, quartered 1/3 c Salad dressing -(your favorite variety) If using bamboo skewers, soak them in water for 2 hours prior to using to reduce charring. Parboil potatoes until done but still firm. Thread vegetables alternately on skewers and brush them generously with salad dressing. Grill for 3 minutes and turn the vegetables over, brushing them with extra salad dressing. Grill for another 3-4 minutes until done. Nutritional Info Per Serving: Protein: 4.5 gr. (8%); Carbohydrates: 29 gr. (47%); Fat: 12 gr. (45%); Calories: 213; Sodium: 173 mg.; Cholesterol: 0 mg. Exchanges: 1 bread, 2 vegetable, 1.5 fat Serves 4 Copyright Whole Foods Market, 1995, wfm@wholefoods.com (http://www.wholefoods.com/wf.html) Reprinted with permission from Whole Foods Market Meal-Master compatible format courtesy of Karen Mintzias -----