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Steamed White Rice, Lemon Carrots, Ginger Tofu, Citrus Fruit Salad
Prep Cook Cals Fat Fat% Chol Pro Carb Fiber Sugar Sod.
30 min 20 min 598 10.1g 15% 8mg 15.2g 117.0g 10.4g 59.2g 455mg
 view detailed nutritional information
Dietary Exchanges: Milk: 0.0, Vegetable: 2.0, Fruit: 1.9, Bread: 2.5, Lean meat: 0.0, Fat: 1.7, Sugar: 2.1, Very lean meat protein: 0.8
Steamed White Rice
Prep: 5 min, Cook: 20 min.
  • 1 cup vegetable stock
  • 1 cup water
  • 1 cup white rice

Bring stock and water to a boil in a saucepan over high heat. Stir in rice and immediately reduce heat to low. Cover and simmer 20 minutes or until rice is tender and liquid is absorbed. Remove from heat and stand 5 minutes, covered. Fluff with a fork before serving.

Per serving: calories 182, fat 0.4g, 2% calories from fat, cholesterol 0mg, protein 3.3g, carbohydrates 39.9g, fiber 1.4g, sugar 0.3g, sodium 71mg, diet points 3.9.

Lemon Carrots with Parsley
Prep: 5 min, Cook: 10 min.
  • 1 lb. carrots, peeled and thinly sliced
  • 1/4 cup cilantro or parsley, chopped
  • 1 Tbs. lemon juice
  • 1/2 tsp. lemon zest
  • 1 Tbs. unsalted butter

Place carrots in a steamer basket over boiling water. Cover saucepan and steam 7-8 minutes or until carrots are tender. Transfer carrots to a bowl. Toss with remaining ingredients and pepper to taste.

Per serving: calories 68, fat 3.0g, 38% calories from fat, cholesterol 8mg, protein 1.4g, carbohydrates 9.8g, fiber 4.0g, sugar 5.3g, sodium 68mg, diet points 1.3.

Ginger Tofu
Prep: 5 min, Cook: 5 min.
  • 2 tsp. peanut oil, or other oil
  • 1 lb. firm tofu, cut into 1/2 inch slices
  • 1 Tbs. fresh ginger, grated
  • 1/4 cup mirin, or sweet rice wine
  • 2 Tbs. light tamari or soy sauce

Heat oil in a heavy nonstick skillet over medium high heat. Sauté tofu 2 minutes per side, or until golden. Stir in remaining ingredients, cover pan and simmer another 2 minutes. Serve tofu with sauce.

Per serving: calories 117, fat 5.4g, 47% calories from fat, cholesterol 0mg, protein 8.1g, carbohydrates 5.7g, fiber 0.0g, sugar 1.9g, sodium 306mg, diet points 3.3.

The recommended wines are: Chablis, Chenin Blanc, or Chianti.

Citrus Fruit Salad
Prep: 15 min, Cook: 15 min, plus chilling time.
  • 2 lemons
  • 2 limes
  • 2 oranges
  • 2/3 cup sugar
  • 1/3 cup water
  • 1 lb. grapefruit segments

Remove rinds from lemons, limes, and oranges with a vegetable peeler and cut into thin strips. Juice these three fruits and strain to remove seeds. Pour juice into a non-reactive saucepan. Add strips, sugar, and water. Bring to a boil over medium-high heat. Reduce heat to medium low and simmer about 10 minutes, or until mixture becomes syrupy. Divide grapefruit segments among serving bowls. Pour syrup over grapefruit and chill before serving.

Per serving: calories 232, fat 1.4g, 5% calories from fat, cholesterol 0mg, protein 2.3g, carbohydrates 61.6g, fiber 4.9g, sugar 51.9g, sodium 11mg, diet points 4.3.