Author: Cary Gersh

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Lemon Orzo with Fresh Spinach

Lemon Orzo with Fresh Spinach
Yields 6
Print
564 calories
66 g
45 g
26 g
20 g
10 g
319 g
1249 g
8 g
0 g
14 g
Nutrition Facts
Serving Size
319g
Yields
6
Amount Per Serving
Calories 564
Calories from Fat 227
% Daily Value *
Total Fat 26g
40%
Saturated Fat 10g
48%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 12g
Cholesterol 45mg
15%
Sodium 1249mg
52%
Total Carbohydrates 66g
22%
Dietary Fiber 6g
26%
Sugars 8g
Protein 20g
Vitamin A
202%
Vitamin C
78%
Calcium
41%
Iron
28%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 1 1/4 cups dry orzo
  2. 3-4 cups fresh baby spinach, cut into thin strips
  3. 1 tablespoon olive oil
  4. 3 tablespoons finely minced shallots
  5. 1 clove garlic, peeled, minced
  6. 3 tablespoons fresh lemon juice
  7. 1 teaspoon lemon zest
  8. 1/2 teaspoon dried oregano
  9. 1/4 teaspoon salt
  10. 1/4 teaspoon black pepper
  11. 1/3 cup crumbled feta cheese
Instructions
  1. Cook orzo according to package directions, omitting salt.
  2. Drain well. Return orzo to cooking pot and stir in spinach, allowing it to wilt.
  3. Add the oil and stir. Add the shallots, garlic, lemon juice, lemon zest, oregano, salt, black pepper and feta cheese.
  4. Gently stir to combine and serve warm or cold.
Notes
  1. Created by 
Darlene Zimmerman, MS, RD, for Heart Smart and tested by Susan M. Selasky for the Free Press Test Kitchen. 174 calories (21% from fat), 4 grams fat (2 grams sat. fat, 0 grams trans fat), 28 grams carbohydrates, 6 grams protein, 170 mg sodium, 7 mg cholesterol, 52 mg calcium, 2 grams fiber. Food exchanges: 2 starch, 1/2 fat.
beta
calories
564
fat
26g
protein
20g
carbs
66g
more
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Lemon-Garlic Marinated Lamb Chops

Lemon-Garlic Marinated Lamb Chops
Serves 4
Print
2320 calories
17 g
771 g
140 g
236 g
60 g
990 g
2951 g
1 g
0 g
67 g
Nutrition Facts
Serving Size
990g
Servings
4
Amount Per Serving
Calories 2320
Calories from Fat 1257
% Daily Value *
Total Fat 140g
215%
Saturated Fat 60g
301%
Trans Fat 0g
Polyunsaturated Fat 7g
Monounsaturated Fat 60g
Cholesterol 771mg
257%
Sodium 2951mg
123%
Total Carbohydrates 17g
6%
Dietary Fiber 6g
24%
Sugars 1g
Protein 236g
Vitamin A
4%
Vitamin C
27%
Calcium
35%
Iron
144%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 1 Tb. olive oil
  2. 2 Tbs. fresh lemon juice
  3. Y2 tsp. finely grated lemon zest
  4. 2 Tbs. chopped fresh oregano or
  5. 2 tsps. dried
  6. 6 cloves garlic, minced (about
  7. 2 Tbs.)
  8. Y2 tsp. salt
  9. V4 tsp. freshly ground black pepper
  10. Eight 4-ounce lamb loin chops, trimmed of all visible fat
Instructions
  1. In a small bowl, stir together the oil, lemon juice and zest, oregano, garlic, salt and pepper.
  2. Put the lamb chops in a sealable plastic bag and pour the marinade over them.
  3. Move the chops around in the bag so the marinade coats them well.
  4. Seal the bag and marinate for 20 minutes to 1 hour at room temperature.
  5. Remove the chops from the marinade and discard the marinade.
  6. Grill or broil the chops for 4-5 minutes per side for medium rare or to your desired degree of doneness.
beta
calories
2320
fat
140g
protein
236g
carbs
17g
more
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Grilled Pork with Mint Melon Salad

Grilled Pork with Mint Melon Salad
Print
1888 calories
71 g
557 g
101 g
174 g
30 g
1519 g
1453 g
64 g
0 g
59 g
Nutrition Facts
Serving Size
1519g
Amount Per Serving
Calories 1888
Calories from Fat 897
% Daily Value *
Total Fat 101g
155%
Saturated Fat 30g
149%
Trans Fat 0g
Polyunsaturated Fat 10g
Monounsaturated Fat 49g
Cholesterol 557mg
186%
Sodium 1453mg
61%
Total Carbohydrates 71g
24%
Dietary Fiber 8g
34%
Sugars 64g
Protein 174g
Vitamin A
540%
Vitamin C
479%
Calcium
61%
Iron
48%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. PORK
  2. 4 bone-in rib pork chops or bone-in loin pork chops
  3. 1 tablespoon extra-virgin olive oil
  4. Contents of 1 peppermint tea bag, about 1 teaspoon
  5. Salt and pepper
  6. SALAD
  7. 4 cups peeled and chopped mixed melon
  8. (cantaloupe, honeydew and/or watermelon)
  9. 2 tablespoons lime juice
  10. 2 tablespoons chopped fresh mint
  11. 2 tablespoons extra-virgin olive oil
  12. 1/2 cup crumbled feta
  13. Pinch cayenne
Instructions
  1. Preheat grill to high. Rub chops all over with olive oil and
  2. peppermint tea. Season with salt and pepper. Set aside.
  3. In a large bowl, combine melon, lime juice, mint, olive oil and feta.
  4. Stir well and season to taste with salt, pepper and cayenne.
  5. Set aside.
  6. Grill chops, 3-5 minutes per side. Move to a cooler part
  7. of the grill and continue cooking until chops register
  8. 145 F with a meat thermometer, 2-4 minutes.
  9. Serve with the melon salad. Makes 4 servings.
Adapted from Swift Premium
beta
calories
1888
fat
101g
protein
174g
carbs
71g
more
Adapted from Swift Premium
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Greek Orzo Salad

Greek Orzo Salad
Yields 1
Print
3376 calories
186 g
0 g
277 g
50 g
39 g
2300 g
9697 g
37 g
0 g
219 g
Nutrition Facts
Serving Size
2300g
Yields
1
Amount Per Serving
Calories 3376
Calories from Fat 2440
% Daily Value *
Total Fat 277g
425%
Saturated Fat 39g
194%
Trans Fat 0g
Polyunsaturated Fat 49g
Monounsaturated Fat 170g
Cholesterol 0mg
0%
Sodium 9697mg
404%
Total Carbohydrates 186g
62%
Dietary Fiber 9g
36%
Sugars 37g
Protein 50g
Vitamin A
34%
Vitamin C
88%
Calcium
39%
Iron
80%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 4 cups chicken broth
  2. 1 1/2 cups orzo
  3. 1 (15-ounce) can garbanzo beans, drained and rinsed
  4. 1 1/2 cups red and yellow teardrop tomatoes or grape tomatoes, halved
  5. 3/4 cup finely chopped red onion
  6. 1/2 cup chopped fresh basil leaves
  7. 1/4 cup chopped fresh mint leaves
  8. About 3/4 cup Red Wine Vinaigrette, recipe follows
  9. Salt and freshly ground black pepper
  10. Red Wine Vinaigrette
  11. 1/2 cup red wine vinegar
  12. 1/4 cup fresh lemon juice
  13. 2 teaspoons honey
  14. 2 teaspoons salt
  15. 3/4 teaspoon freshly ground black pepper
  16. 1 cup extra-virgin olive oil
Instructions
  1. Orzo Directions
  2. Pour the broth into a heavy large saucepan.
  3. Cover the pan and bring the broth to a boil over high heat.
  4. Stir in the orzo.
  5. Cover partially and cook until the orzo is tender but still firm to the bite, stirring frequently, about 7 minutes.
  6. Drain the orzo through a strainer. Transfer the orzo to a large wide bowl and toss until the orzo cools slightly. Set aside to cool completely.
  7. Toss the orzo with the beans, tomatoes, onion, basil, mint, and enough vinaigrette to coat.
  8. Season the salad, to taste, with salt and pepper, and serve at room temperature.
  9. Vinaigrette Directions
  10. Mix the vinegar, lemon juice, honey, salt, and pepper in a blender. With the machine running, gradually blend in the oil. Season the vinaigrette, to taste, with more salt and pepper, if desired.
beta
calories
3376
fat
277g
protein
50g
carbs
186g
more
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Greek Couscous

Greek Couscous
Yields 8
Print
423 calories
26 g
33 g
33 g
10 g
9 g
334 g
1905 g
13 g
0 g
22 g
Nutrition Facts
Serving Size
334g
Yields
8
Amount Per Serving
Calories 423
Calories from Fat 287
% Daily Value *
Total Fat 33g
50%
Saturated Fat 9g
45%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 19g
Cholesterol 33mg
11%
Sodium 1905mg
79%
Total Carbohydrates 26g
9%
Dietary Fiber 6g
23%
Sugars 13g
Protein 10g
Vitamin A
37%
Vitamin C
59%
Calcium
31%
Iron
28%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 1 cup uncooked pearled (Israeli)
  2. whole-wheat couscous
  3. 1 cup diced cucumber
  4. 1/3 cup diced red onion
  5. 1/3 cup sliced sun-dried tomatoes
  6. 1/4 cup feta cheese
  7. 1/4 cup kalamata olives, chopped
  8. 1-1/2 tablespoons olive oil
  9. 3 tablespoons cider vinegar
  10. 1/4 cup minced parsley
  11. 1 clove garlic, peeled, minced
  12. 1/2 teaspoon dried oregano
  13. 1/2 teaspoon salt
  14. ¼ teaspoon ground black pepper
Instructions
  1. Cook couscous according to package directions, omitting the salt.
  2. When done, rinse couscous under coldwater and drain well.
  3. Place the couscous, cucumber, onion, sun-dried tomatoes, feta and olives in a large bowl.
  4. To prepare the dressing, combine the vinegar, olive oil, parsley, garlic, oregano, salt and pepper in a small jar with a tight-fitting lid and shake well.
  5. Drizzle dressing over salad and toss gently to coat.
  6. Refrigerate at least 2 hours before serving, to allow flavors to blend.
Notes
  1. Created by Darlene Zimmerman. MS. RD, for Heart Smart and tested by Susan M. Selasky for the Free Press Test Kitchen
  2. 125 calories (36% from fat). 5 grams fat (1 gram sat. fat, 0 grams trans fat), 19 grams carbohydrates, 4 grams protein. 253 mg sodium, 4 mg cholesterol. 35 mg calcium, 3 grams fiber. Food exchanges: 1 starch, 1 fat.
Adapted from Free Press Test Kitchen
beta
calories
423
fat
33g
protein
10g
carbs
26g
more
Adapted from Free Press Test Kitchen
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Summer Faro Salad

Farro Salad
Print
2220 calories
281 g
0 g
109 g
57 g
15 g
2534 g
331 g
45 g
0 g
89 g
Nutrition Facts
Serving Size
2534g
Amount Per Serving
Calories 2220
Calories from Fat 957
% Daily Value *
Total Fat 109g
167%
Saturated Fat 15g
77%
Trans Fat 0g
Polyunsaturated Fat 15g
Monounsaturated Fat 74g
Cholesterol 0mg
0%
Sodium 331mg
14%
Total Carbohydrates 281g
94%
Dietary Fiber 47g
187%
Sugars 45g
Protein 57g
Vitamin A
244%
Vitamin C
118%
Calcium
29%
Iron
103%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 1/3 cup plus 2 tablespoons extra-virgin olive oil
  2. 1 small yellow onion, quartered
  3. 1 small carrot, halved
  4. 1 celery rib, halved
  5. 12 ounces farro (1 3/4 cups)
  6. 5 cups water
  7. Kosher salt
  8. 3 tablespoons red wine vinegar
  9. Freshly ground pepper
  10. 1/2 small red onion, thinly sliced
  11. 1 small seedless cucumber, halved lengthwise and thinly sliced crosswise
  12. 1 pint grape tomatoes, halved
  13. 1/4 cup chopped fresh basil
Instructions
  1. In a large saucepan, heat 2 tablespoons of the oil.
  2. Add the yellow onion, carrot and celery, cover and cook over moderately low heat until barely softened, about 5 minutes.
  3. Add the farro and stir to coat with oil.
  4. Add the water and bring to a boil.
  5. Cover and simmer over low heat until the farro is barely tender, about 10 minutes; season with salt.
  6. Cover and simmer until the farro is al dente, about 10 minutes longer.
  7. Drain the farro and discard the onion, carrot and celery. Let cool completely.
  8. In a large bowl, whisk the remaining 1/3 cup of olive oil with the vinegar and season with salt and pepper. Fold in the farro, red onion, cucumber, tomatoes and basil, season with salt and pepper and serve.
beta
calories
2220
fat
109g
protein
57g
carbs
281g
more
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Posted on

Caesar Salad Dressing

Caesar Salad Dressing
Yields 8
Print
0 calories
0 g
0 g
0 g
0 g
0 g
0 g
0 g
0 g
0 g
0 g
Nutrition Facts
Serving Size
0g
Yields
8
Amount Per Serving
Calories 0
Calories from Fat 0
% Daily Value *
Total Fat 0g
0%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 0mg
0%
Total Carbohydrates 0g
0%
Dietary Fiber 0g
0%
Sugars 0g
Protein 0g
Vitamin A
0%
Vitamin C
0%
Calcium
0%
Iron
0%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 1 head garlic
  2. 1 tin anchovy fillets
  3. 1 cup grated Parmesan
  4. 8 yolks
  5. 3/4 cup red wine vinegar
  6. 1/4 cup Dijon mustard
  7. 2 T Worcestershire sauce
  8. 1 T Tabasco sauce
  9. 570 ml olive oil
  10. 570 ml vegetable oil
  11. Juice of 1 lemon
  12. Salt and pepper
Instructions
  1. Make a paste in the food processor with the garlic, Parmesan and anchovies.
  2. Remove and put yolks in processor with the rest of the ingredients except oil and lemon juice.
  3. Begin to drizzle in oil slowly, one type at a time.
  4. Once emulsified, add paste back in, as well as the lemon juice.
  5. Season accordingly.
Notes
  1. I always serve with croutons and top with freshly grated Parmesan.
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calories
0
fat
0g
protein
0g
carbs
0g
more
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Feta & Brussels Sprouts Salad

Feta & Brussels Sprouts Salad
Serves 2
This Brussels sprouts salad is simple yet packed with flavor. The elegant shaved sprouts are blended with roasted sprouts and tossed with Bulgarian feta cheese. Look for the cheese at grocery stores with a large cheese selection such as Holiday Market in Royal Oak. Bulgarian feta is made from sheep's milk. The texture is creamier than Greek feta and the flavor profile is tangier. Finally, the salad is finished with a soft white balsamic vinegar-based vinaigrette. Don't skip this or use the dark balsamic, which would overpower the tender Brussels sprouts and feta.
Print
1008 calories
54 g
50 g
84 g
20 g
17 g
418 g
855 g
29 g
0 g
62 g
Nutrition Facts
Serving Size
418g
Servings
2
Amount Per Serving
Calories 1008
Calories from Fat 735
% Daily Value *
Total Fat 84g
130%
Saturated Fat 17g
87%
Trans Fat 0g
Polyunsaturated Fat 15g
Monounsaturated Fat 47g
Cholesterol 50mg
17%
Sodium 855mg
36%
Total Carbohydrates 54g
18%
Dietary Fiber 11g
44%
Sugars 29g
Protein 20g
Vitamin A
38%
Vitamin C
313%
Calcium
41%
Iron
34%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 1/2 cup Brussels sprouts, shaved and roasted
  2. Salt and freshly ground black pepper to taste
  3. 2 cups Brussels sprouts, ends removed, shaved
  4. 3 tablespoons golden raisins
  5. 2 ounces Bulgarian feta
  6. 2 tablespoons white balsamic vinegar
  7. 1/4 cup olive oil
  8. 3 tablespoons pine nuts, toasted
Instructions
  1. Preheat the oven to 375 degrees. Place the 1/2 cup shaved Brussels sprouts on a baking sheet. Sprinkle with a few pinches of salt and pepper. Drizzle with a few drops of olive oil and toss to coat. Roast about 8 minutes or until lightly browned. Remove from oven and cool.
  2. In a large bowl, combine the roasted and regular Brussels sprouts, raisins, feta, balsamic vinegar, olive oil and pine nuts. Gently toss to coat. Serve.
beta
calories
1008
fat
84g
protein
20g
carbs
54g
more
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Pastitsio

Pastitsio
Print
1691 calories
104 g
541 g
80 g
138 g
32 g
1169 g
1615 g
40 g
4 g
37 g
Nutrition Facts
Serving Size
1169g
Amount Per Serving
Calories 1691
Calories from Fat 719
% Daily Value *
Total Fat 80g
124%
Saturated Fat 32g
160%
Trans Fat 4g
Polyunsaturated Fat 5g
Monounsaturated Fat 32g
Cholesterol 541mg
180%
Sodium 1615mg
67%
Total Carbohydrates 104g
35%
Dietary Fiber 14g
57%
Sugars 40g
Protein 138g
Vitamin A
88%
Vitamin C
236%
Calcium
69%
Iron
89%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 1lb hamburger
  2. 1 small onion, finely chopped
  3. celery
  4. tomato paste
  5. green pepper (optional)
  6. mozarella cheese
  7. lasagna noodles
  8. cottage cheese (large)
  9. 1-2 eggs, scrambled
  10. 1t corn starch
  11. salt and pepper
Instructions
  1. Boil noodles
  2. While noodles cook, saute onions in oil, along with green pepper and celery
  3. Add hamburger to pan, brown
  4. In bowl, mix cottage cheese with 1-2 eggs and corn starch
  5. Add one layer of noodles to greased 13x9 pan
  6. Layer cottage cheese mix
  7. Layer more noodles and cover with mozzarella
  8. Layer more noodles and cover with hamburger mixture
  9. Spread tomato paste over hamburger. Add water if needed.
  10. Bake 15-30 minutes at 350º
beta
calories
1691
fat
80g
protein
138g
carbs
104g
more
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Posted on

Spaghetti Squash

Spaghetti Squash
Print
0 calories
0 g
0 g
0 g
0 g
0 g
0 g
155 g
0 g
0 g
0 g
Nutrition Facts
Serving Size
0g
Amount Per Serving
Calories 0
Calories from Fat 0
% Daily Value *
Total Fat 0g
0%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 155mg
6%
Total Carbohydrates 0g
0%
Dietary Fiber 0g
0%
Sugars 0g
Protein 0g
Vitamin A
0%
Vitamin C
0%
Calcium
0%
Iron
0%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. Spaghetti Squash
  2. Sauce
  3. Salt
Instructions
  1. Cut Spaghetti Squash
  2. You can prick the squash a couple of times and then stick it in the microwave for 5 minutes to soften the skin, if you like, or just pick up your blade of choice and tell that squash who’s in charge.
  3. Cut 1/2″ off each end, then cut in half across the width.
  4. Use a sharp knife to cut around the inside of the each half to get out the seeds and other various innards.
  5. Cut further into rings if you’d like, but it’s not necessary.
  6. Salting Spaghetti Squash
  7. Take the extra 15 minutes and salt the squash first. You can be really liberal with the salt, because you’ll wipe it away before cooking, along with all the water that the salt draws out.
  8. The heat from the oven really helps to get the best texture, by further evaporating much of the moisture. Plus, you can salt the squash on a rack fitted over a sheet pan, and then roast it on the same setup for 30 minutes at 400F.
  9. Once the squash has cooled enough to handle, peel the skin away with your fingers, or if it’s stubborn, use your knife to slice the peel off.
beta
calories
0
fat
0g
protein
0g
carbs
0g
more
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