Meatballs

Ingredients:

	1 pound ground turkey breast or 96% lean ground beef
	1 cup cooked brown rice
	1 can crushed pineapple in juice, drained
	1 can sliced water chestnuts, drained
	1/2 cup chopped scallions
	1 tbsp reduced-sodium soy sauce
	1 tsp ground ginger

Procedure:

1. Combine all ingredients in a medium-sized bowl, and mix thoroughly

2. Coat a baking sheet with nonstick cooking spray.

3. Shape the meatball mixture into 45 1-inch balls, and place the meatballs on the baking sheet.

4. Bake at 350 degrees for about 25 min or until thoroughly cooked.

5. Transfer the meatballs to a chafing dish or crock-pot heated casserole to keep warm

Sauce:

Ingredients:

	3/4 cup unsalted chicken broth
	1/3 cup ketchup or chili sauce
	3 tbsp seasoned rice vinegar
	2 tbsp brown sugar
	2 tsp cornstarch
	1/2 tsp ground ginger

Procedure:

1. Combine the sauce ingredients in a small saucepan and stir until the cornstarch is dissolved.

2. Place over medium heat, and cook and stir until the mixture comes to a boil. Reduce the heat to low and cook and stir for another minute, or until the mixture thickens slightly.

3. Pour the sauce over the meatballs, toss gently to mix and serve.

Nutritional Facts:

	Makes 45 meatballs
	Calories per meatball:  24
	Fat:  .1g
	Fiber:  .2g
	Protein:  .1g

Ingredients:

	4 mini pitas (you cut them in half, so it's like having EIGHT!) (60 cal)
	1/4 cup chopped tomatoes (9 cal)
	1Tbsp FF Greek dressing (10 cal)
	2 tbsp low fat low cal feta cheese (30 cal)

Procedure:

1. Mix tomatoes, Greek dressing, and feta cheese.

2. Spread on pitas.

Nutritional Facts:

	Serves:  1
	Calories:  109

Ingredients:

	can of water packed tuna
	mustard
	Old Bay
	dill pickles chopped up into small pieces like relish

Procedure:

1. Mix it all together

Nutritional Facts:

	Serving Size:  1/2 Cup
	Calories:  60 Cal
	Protein: 10g

Ingredients:

	4 Garlic cloves, minced
	1/2 tsp hot red chili flakes
	2 tbsp butter
	2 small sweet red pepper, seeded and julienne
	1/4 cup white wine
	1 lb cooked or raw shelled shrimp (approx. 16 large)
	4 green onions, sliced into 1/2-inch pieces

Procedure:

1. Sauté garlic and chili flakes in butter in a wide frying pan set over low heat until fragrant, about 8 minutes.

2. Add peppers. Increase heat to high. Stir often for about 3 minutes, just until peppers start to soften.

3. Add wine, shrimp and onions. Stir constantly, until shrimp are bright pink an hot, from 4-8 minutes

Nutritional Facts:

	Serves:  4
	Calories per serving:  157
	Carbohydrates:  3.5g
	Fat:  6.8
	Fiber:  .7g

Ingredients:

	half a pita (you can buy low fat or fat free varieties) fat free=90 cal
	fat free cream cheese (2tbsp=30 cal) I use 1 Tbsp
	sun dried tomatoes (5=40 cal) I use 1 or two depending on size
	oregano
	fresh cilantro

Procedure:

1. put this thing together and pop in the microwave till warm.

Nutritional Facts:

	Serving Size:  1
	Calories:  120

Ingredients:

	one hard boiled egg white
	1 tsp. mustard
	1 rice cake

Procedure:

1. Chop up the egg white, mix in the mustard and put it on top of the rice cake.

Nutritional Facts:

	Serves:  1
	Calories:  Approx. 51

Ingredients:

	1 pound peeled raw shrimp
	3 tablespoons Mustard
	2 tablespoons chopped fresh cilantro
	Juice of one lime

Procedure:

1. Combine mustard, cilantro, and lime. Toss with shrimp to coat

2. Refrigerate 1 hour if desired

3. Preheat grill

4. Thread shrimp onto skewers and grill over medium heat until pink, turning once and basting with marinade.

5. Serve with additional chopped cilantro if desired

Nutritional Facts:

Serving Size:  8 Appetizers

Ingredients:

	1/4 cup of tuna
	1/4 cup diced tomatoes, canned
	oregano
	onion powder
	basil
	salt
	pepper
	crushed dried hot peppers to taste
	butter spray or water to coat non-stick pan
	ff parmesan cheese

Procedure:

1. "fry" in pan until hot and blended together

Nutritional Facts:

Coming soon!

Ingredients:

	1/4 cup matzo meal
	1 Tbsp potato starch
	Scant 1/3 cup water
	Pinch of salt

Procedure:

1. Mix together and refrigerate 1/2 hour.

2. Roll into 8 balls and drop into boiling vegetable broth seasoned-water.

3. Turn down heat and boil gently for 20 minutes.

4. Remove from water with slotted spoon and bake for 10 minutes at 350 degrees on lightly oil-coated cookie sheet.

5. They can be made ahead and refrigerated until use.

6. Do not put cold matzo balls into warm soup; warm them up first by dunking in hot water.

7. Serve with vegetable broth.

Nutritional Facts:

Coming Soon!

Ingredients:

	10 large shrimp (83 cal) cut in large pieces
	1 cup mushrooms, roughly chopped (42 cal)
	0.5 cup water chestnuts, chopped (60 cal)
	approx. 1 tbsp Teriyaki sauce (13 cal)

Procedure:

1. Throw the shrimp, mushrooms and water chestnuts and sauté with a little bit of water until the shrimp and mushrooms are cooked

2. Add the sauce and mix all up.

Nutritional Facts:

	Serving Size:  1
	Calories:  200

Ingredients:

	1 Chicken breast
	Olive Oil (very little)
	Crushed red peppers.
	Garlic Salt
	Parsley Flakes

Procedure:

1. Brush chicken breast with olive oil.

2. Roll in spices

3. Bake at 350, for 20 min.  or until juices run clear.

Nutritional Facts:

Coming Soon!

Ingredients:

	fat free, low cal firm tofu
	little bit of taco seasoning
	onion
	romaine lettuce leaves
	tomatoes

Procedure:

1. Scrabble the Tofu with the taco seasoning and onion. 

2. Place on lettuce leave, top with tomatoes.

3. Roll up like a burrito.

Nutritional Facts:

	Serves:  1
	Calories:  70

Ingredients:

	Garlic, crushed
	Spinach leaves
	Pita Bread
	Tomato slices
	salt
	oregano
	basil

Procedure:

1. Sauté fresh chopped garlic in Pam.

2. Add spinach leaves

3. Spread on whole pita bread

4. Top w/ tomato slices

5. Sprinkle with salt; oregano and basil

6. Bake in the oven @ 400 degrees for 10 minutes.

Nutritional Facts:

Serving Size:  1