Troy Family Practice, PLLC
Troy, Michigan (248) 813-0124

• 1 teaspoon olive oil
• 1 red bell pepper, sliced
• 1 1/2 cup (4 ounces) baby portobello mushrooms, thinly sliced
• 1 medium zucchini
• 2 cloves  garlic, minced
• 1/4 teaspoon black  pepper
• 2  (6 inch) whole wheat pita breads
• 1/4 cup pizza sauce
• 1/2 cup (2 ounces) shredded or grated Parmesan cheese
• 1/4 cup chopped basil

Preheat broiler.  heat oil in a large nonstick skillet over medium-high heat.  Add bell pepper; stir-fry 1 minute.  Add mushrooms, zucchini and garlic; stir-fry 4 minutes or until vegetables are crisp-tender.  Stir in black pepper; remove from heat.

To separate pitas into 2 rounds, use a small knife to cut around edges of the pita.  Place pita rounds on a baking sheet and broil 4-5 inches from the heat source for 1 minute or until lightly toasted.  Remove from broiler.  Turn pitas over; top with pizza sauce, vegetables and cheese.  Return to the broiler; broil 3 minutes or until cheese is melted.  Top each round with basil.

Makes 4 servings 

Dietary exchange: 1 fat, 1 starch, 2 vegetables

Calories 175, total fat 5g,  saturated fat 2g, protein 9g, carbs 25g, cholesterol 9mg, dietary fiber 5g, sodium 381mg.

• 1/2 cup olive oil
• 1/4 cup fresh squeezed lime juice
• 4 garlic cloves, minced
• 2 tablespoons fresh cilantro, chopped
• 1/2 teaspoon red pepper flakes
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 1/2 pound medium shrimp, peeled and deveined 

In a large glass or other nonreactive bowl, mix together all ingredients, except shrimp, until well combined.  Add shrimp, coat well and refrigerate for several hours.  Thread shrimp on skewers so they don’t touch.  Place on grill.  Cook two to three minutes until shrimp are curled.  Turn shrimp to the other side.  Dont over cook.

Serves 4

Each serving contains about 180 calories, 4 grams fat, 258 miligrams cholesterol, 551 miligrams sodium and 1.5 grams carbohydrates.

• 1 can (15 ounces) chickpeas, rinsed
• 3 cups peeled, seeded and diced cucumber
• 2 cups halved grape tomatoes (or cherry tomatoes)
• 1/4 cup crumbled reduce-fat feta cheese
• 1/4 cup diced red onion
• 2 tablespoons olive oil
• 2 tablespoons red wine vinegar
• Freshly ground pepper to taste

Place chickpeas, cucumber, tomatoes, cheese, onion, olive oil, vinegar and pepper in a medium bowl.  Mix until coated.

Makes 4 servings

This is a great side salad!  Or, eat a double portion for a vegetarian lunch, using the chickpeas as your main source of protein.

• Nutritional information per serving:  Calories 150, Fat 6grams, Saturated fat 1 1/2 grams, Protein 5 1/2 grams, Carbs 20 grams, Fiber 4 grams, Sodium 110 milligrams, Cholesterol 4 1/2 milligrams

Ingredients:

• 8 red bell peppers
• 5 black peppercorns
• 3 thyme sprigs
• 1 bay leaf
• 2 tablespoons olive oil
• 2 cups diced onion
• 1 tablespoon fresh garlic, minced
• 4 cups chicken broth
• 3 tablespoons white wine vinegar
• ¼ teaspoon hot pepper sauce (Tabasco)
• ½ teaspoon salt
• ¼ teaspoon fresh ground black pepper
• 2 tablespoon chopped fresh chives

Directions:

1. Preheat broiler
2. Cut peppers in half lengthwise; discards seeds and membranes. Place skin side up on a foil lined baking sheet;flatten with hand. Broil on high for 15 minutes or until blackened. Place in a zip lock bag, seal. Let stand for 15 minutes. Peel and chop.
3. Place peppercorns, thyme and bay leaf on a double layer of cheesecloth, gather edges together and tie securely.
4. Heat oil in a Dutch oven over medium high heat. Add onion and garlic, cook 15 minutes or until onion is lightly browned, stirring occasionally. Add peppers, cheesecloth bag, broth, vinegar and hot pepper sauce to pan. Increase heat to medium-high, and bring to a boil. Cover, reduce heat, and simmer 20 minutes. Remove and discard cheesecloth bag: stir in salt and black pepper.
5. Place ½ of pepper mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to prevent splatters). Blend until smooth. Pour pureed mixture in to a large bowel; repeat process with remaining soup. Return to Dutch oven and heat thoroughly.

To serve, sprinkle with chives.

Makes 6 servings.

Ingredients:

• 2 tablespoons extra virgin olive oil
• 1 medium red onion, thinly sliced
• 1 teaspoon red pepper flakes
• 3 jalapenos, seeded and cut into thin slivers
• Zest and juice of 3 lemons
• 1 stick unsalted butter
• salt and freshly ground black pepper
• 1 1/4 lbs fettuccini
• 1/2 cup  grated Pecorino Romano cheese

Directions:

1. Bring 6 quarts of water to a boil in a large pot and add 2 tablespoons of salt.
2. Meanwhile, in a 10  or 12 inch  skillet, heat the olive oil over medium heat until almost smoking.  Add the sliced onion and red pepper flakes, saute until translucent (about 8-10 minutes).  Add jalapenos and saute for another minute.  Add lemon zest and juice, bring to a boil,  continue boiling for 1 minute.  Remove from heat, stir in the unsalted butter  and season to taste with salt and pepper.  Set aside.
3. Drop pasta into the boiling water and cook until tender.  Drain.
4. Toss the hot pasta into the pan with the lemon mixture, return to medium heat and mix well, stirring gently.  Add the Pecorino Romano cheese and toss quickly.  Transfer to a warmed serving platter and serve immediately.

Courtesy of Molto Italiano by Mario Batali 2007

Ingredients:

• 1 teaspoon canola or corn oil
• 1- 1/2 cups egg substitute
• 4 medium green onions, chopped
• 4   six-inch corn tortilla
• 1/4 cup picante sauce (lowest sodium available)
• 1 medium tomato , diced (about 1 cup)
• 1/2 cup (about 2 ounces) shredded low-fat, sharp cheddar cheese
• 1/4 cup snipped fresh cilantro
• 1 medium lime, quartered

Directions:
Heat oil over medium heat in a  nonstick skillet and swirl to coat.

Cook egg substitute and green onion for one minute, stirring constantly, then remove  from heat. 

Heat tortillas using package directions.  Spoon egg mixture evenly over each tortilla. 

In the order listed, top  each tortilla with picante sauce, tomato, cheese and cilantro.

Squeeze lime  over the scarmble and serve open-face or as a wrap.

• Vegetable oil spray
• 1/2 C unsweetened applesauce
• 1 1/2 C uncooked rolled oats
• 1 C all purpose flour
• 1 t baking soda
• 1/2 t ground cinnamon
• 1/4 t salt
• 1/3 C dried apple slices, cut into small pieces
• 1/4 C sugar
• 1/4 C firmly packed light brown sugar
• 1 T plus 1 t canola or ocrn oil
• 1/4 t Vanilla extract

Preheat oven to 350 F. Lightly spray two baking sheets with vegetable oil spray.

Place a strainer over a medium bowl.  Pour the appplesauce into the strainer and let drain for about 10 minutes.  Discard the liquid.

In a medium bowl, stir together the oats, flour, baking soda, cinnamon and salt. 

In a  separate bowl, stir together the dried apples, sugar, brown sugar, oil and vanilla.  Stir the drained applesauce into the apple mixture.  Stir into the oat mixture.

Drop by heaping teaspoonfuls about 2 inches apart, onto the baking sheets.  Using clean hands and / or the back of a spoon, flatten the cookies into 1/4 inch thickness.  (The dough will be sticky.)

Bake for 122-15 miutes, or until the cookeis begin to look brown.  Leave the cookies on the cookie sheet for 5-10 minutes, or until the cookies hold their shape, before transferring to a cooling rack.  Let cool completely.

Filling:

• 1/2 cup granulated sugar
• 2 Tablespoons flour
• 1/2 teaspoon grated lemon rind
• 1/4 salt
• 3 cups chopped peeled peaches
• 2 cups fresh blueberries
• 1 Tablespoon fresh lemon juice
• Cooking Spray

Topping:

• 1 1/3 cup flour
• 1/3 cup granulated sugar
• 1/2 teaspoon baking powder
• 1/4 salt
• 3 Tablespoons chilled butter
• 2/3 cup low fat buttermilk
• 1 1/2 Tablespoon turbinado sugar

1. Preheat oven to 400 degrees.

2. Prepare filling: Combine first 4 ingredients in a large bowl. Add peaches, blueberries and juice. Spoon mixture into an 8 inch square baking dish coated with cooking spray. Bake at 400 degrees for 15 minutes.

3.Prepare topping: Lightly spoon 1 1/3 cups flour into a dry measuring cup; level with a knife. Combine flour, granulated sugar, baking powder and salt, stir with a whisk. Cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Add buttermilk; stir just until moist.

4. Remove baking dish from oven; drop dough onto peach mixture to form 8-10 rounds. Sprinkle dough evenly with turbunado sugar. Bake at 400 degrees for 25 minutes until bubbly and golden. Yeilds 8-10 servings.

Substitutions and suggestions:

Don’t have buttermilk? Try Dannon plain or peach fruit on the bottom yogurt.

Try mixture of peaches and nectarines for added sweetness.

This is a quick and easy recipe and was featured in Cooking Light July 2007. It was a big hit in the office.

Ingredients:

• 1/4 cup low sodium soy sauce
• 2 teaspoons cornstarch
• 1 pound pork tenderloin, cut into 1/4 inch thick slices
• 4 cups green beans cut into 2inch pieces ( about 1 pound)
• 1/2 teaspoon dark sesame oil
• Cooking Spray
• 1-2 tablespoons minced peeled fresh ginger
• 2 cloves garlic, minced
• 1/4 cup fat free, less-sodium chicken broth
• 2 cups hot rice
• 1/4 cup chopped unsalted cashews, toasted

Instructions:

Prep time:20 minutes

Combine the soy sauce and cornstarch in a meduim bowl, add pork, stirring to coat. Cover and chill.

Place beans in a large saucepan of boiling water, cook 5 minutes. Drain beans, place into ice water. Drain.

Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add ginger and garlic; saute 1 minute. Add pork mixture; stir- fry 1 1/2 minutes. Stir in green beans; stir-fry 1 1/2 minutes or until pork is done. Stir in broth; reduce heat and simmer 2 minutes. Serve over rice;sprinkle with cashews.

***Optional substitute: 1/8 cup low-sodium soy sauce and 1/8 cup water

***Optional substitutes: sugar snap peas or pea pods

***Also great with the addition of fresh mushrooms and bean sprouts.

Ingredients

• 1 large or 2 small spaghetti squash
• 1/2 stick melted butter
• salt and pepper to taste
• water as needed
• 1 tsp. oregano, dry
• 1 1/2 cups marinara sauce (or more if desired)
• 2 cups mozzarella cheese - shredded
• 1/2 cup parmesan cheese - grated
• 1 Tbsp. pasrsely, dry flakes

Pre heat oven to 400 degrees.

Cut spaghetti squash lengthwise in half. Scrape out seeds and fibers with a spoon.

Paint insides of squash well with melted butter, then season with salt and pepper.

Place squash, cut side DOWN, in two baking pans (9″x13″), lightly sprayed with non-stick vegetable oil. Pour a small amount of wather (1 cup in each pan). Do not cover.

Bake 30-45 minutes or until tender when pierced with a fork.

Remove squash from the oven. Drain off any remaining water. Allow squash to cool at room temperature.

Using a large metal spoon, carefully scrape the stringy, inside flesh of the squash into a bowl. Be careful not to MASH the tender, spaghetti like flesh.

Portion squash into a medium sized casserole dish so that the squash is one to two inches deep. Carefully level the mixture and sprinkle with dry oregano.

Spread marinara sauce over the entire surface of the squash. Then sprinkle with shredded mozzarella cheese, grated parmesan cheese and finish with a sprinkle of dry parsley flakes.

Bake in 400 degree oven for approximately 20 minutes or until cheese is lightly browned and squash is thoroughly reheated.

Serves 4 to 6 people as a main dish.