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Each easy recipe makes approximately two servings.
SUPER QUICK RECIPES
Super Quick Crunchy Tuna Salad:
1- (6 oz) can water-packed tuna, drained
1/4 cup low-fat or nonfat goat cheese
1 cup packaged broccoli florets (raw or steamed)
1 tbsp sliced almonds
salt and pepper to taste.
Combine all ingredients and serve.
Quick Flavor Booster Tips Used: Crunchy Flavorings and Dairy Products
Fat Reduction Tip Used: Low-fat/Nonfat Cheese
Spicy Crunchy Coleslaw:
2 cups packaged broccoli slaw
1 cup chopped tomatoes
1 to 2 tbsp rice vinegar
* 1/4 cup baked croutons
*(see easy crouton recipe under crunchy flavorings on
tips to reduce fat in your diet).
Combine all ingredients and serve.
Quick Flavor Booster Tips Used: Crunchy Flavorings and Vinegars
Fat Reduction Tip Used: No oil - just flavored vinegar
2 small bunches of baby bok choy – wash and chopped
1 (15oz can) black beans – rinsed and drained
1 tbsp fresh squeezed lime juice
1 cup baked tortilla chips – broken into pieces.
Combine all ingredients and serve.
Quick Flavor Booster Tips Used: Crunchy Flavorings and Fruit Juices
Fat Reduction Tip Used: No oil - just the lime juice
Warm Cream Cheese Potato Salad:
3 medium red skinned potatoes – skin on, cubed and
steamed until tender and kept warm
1/2 cup fresh or frozen(thawed and drained) peas
1 tbsp sun-dried tomatoes (in oil) chopped
1 to 2 tbsp plain or flavored low-fat cream cheese
salt and pepper to taste
Combine all ingredients and serve.
Quick Flavor Booster Tips Used: Dairy Products and Vegetables
Fat Reduction Tip Used: low-fat cheese
Simple Seafood Salad Recipe:
4 oz of canned salmon
drizzle of fresh squeezed lemon juice
1 tbsp chopped walnuts
packaged salad greens
a few spritzes of olive oil from a pump bottle
Combine salmon, lemon juice, walnuts together. Dress salad greens with olive oil and serve salmon on top.
Quick Flavor Booster Tips Used: Crunchy Flavorings, Fruit Juices and Good Quality Oils
Fat Reduction Tip Used: spritzing on the oil
1 cup packaged imitation crabmeat – broken into chunks
1 cup asparagus pieces (raw or lightly steamed)
1/2 cup low-fat or nonfat cottage cheese
1 tsp lemon flavor extract or to taste
Combine all ingredients and serve.
Quick Flavor Booster Tip Used: Flavor Extract
Fat Reduction Tip Used: low-fat/nonfat cheese
Easy Pasta Salad with Almond Cream:
2 cups cooked rotini pasta
1/2 cup red bell peppers – chopped
1/2 cup mandarin orange slices
1/2 cup nonfat plain yogurt
1 tsp almond extract
Combine all ingredients and serve.
Quick Flavor Booster Tip Used: Flavor Extract
Fat Reduction Tip Used: nonfat dairy products
Quick Orange Cabbage Salad:
3 cups packaged coleslaw mix
1 cup packaged shredded carrots
1/2 cup diced onion
1 tbsp Dijon mustard
1/4 cup fresh squeezed orange juice
Combine all ingredients, allow to marinate for a couple of hours in the refrigerator, tossing occasionally, then serve.
This recipe makes 4 servings.
Quick Flavor Booster Tips Used: Fruit Juices and Spicy Flavorings
Fat Reduction Tip Used: no oil - just fruit juice and mustard
Ramen Noodle Pasta Salad with Honey Lime Dressing:
1 package instant ramen noodle soup mix (reserve seasoning packet)
1/2 cup chopped scallions
1/2 cup chopped jarred baby corn
1 tbsp fresh squeezed lime juice
1 tbsp honey
2 tsp sodium reduced tamari soy sauce
Prepare noodles according to package directions, omitting the seasoning packet. When noodles are finished, drain and return to pot, adding the scallions and baby corn. Combine the lime juice, honey and tamari and add to noodles and vegetables. Mix well and serve over a bed of packaged coleslaw mix.
Quick Flavor Booster Tips Used: Fruit Juices, Sweet Flavorings and Salty Flavorings
Fat Reduction Tip Used: no oil - just fruit juice, sweet flavoring and salty flavoring
Beans and Carrot Salad:
1 cup green beans – cut into one-inch pieces (steamed or raw)
1/2 cup canned kidney beans (rinsed and drained)
1/2 cup cherry tomatoes – cut in half
1/2 cup packaged shredded carrots
1 tbsp fresh squeezed lemon juice
drizzle of garlic oil
Combine all ingredients, toss well and allow to marinate for a couple of hours in the refrigerator, tossing occasionally, then serve.
Quick Flavor Booster Tips Used: Fruit Juices and Good Quality Oil (flavored oil)
Fat Reduction Tip Used: just drizzling on the oil (you can also spritz the oil on instead)
Easy Rice Salad:
1 cup cooked brown rice
2 plum tomatoes – diced into medium sized pieces
1 cup frozen artichoke hearts – thawed, drained and halved
1 tbsp fresh basil – finely chopped
1 tbsp capers
Combine all ingredients and serve.
Quick Flavor Booster Tip Used: Salty Flavorings
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