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Papaya Ginger Smoothie


Ingredients: ½ Papaya, peeled, seeded, chopped (about 1 cup) 2 Tbsp chopped fresh mint leaves ½ tsp ground ginger 1 Banana 1 ½ cups ice cubes ½ cup Vanilla soy milk 2 Tbsp vanilla soy protein powder Preparation: 1. Combine all ingredients in blender or food processor. […]

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Mustard Halibut

Ingredients: 1 pound of halibut Crust 1 Tablespoon dried mustard 1 Tablespoon Dijon mustard 1 Tablespoon whole grain mustard 3 Tablespoon dry sherry wine 1 Tablespoon whole grain bread crumbs Cooking spray Directions: 1. Preheat oven to broil. 2. Lightly coat bottom of roasting pan with cooking […]

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Balsamic Chicken with Mushrooms

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Ingredients: 4 chicken breasts 2 containers of mushrooms 6 gloves of garlic ¼ cup balsamic vinegar ¾ cup chicken soup ½ cup flour Cooking spray Directions: 1. Slice mushrooms. 2. Flour chicken. 3. Spray frying pan with non-fat cooking spray. 4. Cook chicken on one side until […]

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Tzatziki Dip


Ingredients: 12 oz Non Fat Greek Yogurt 1 English cucumber ¼ cup Lite sour cream 2 Tbsp fresh squeezed lemon juice 1 Tbsp white wine vinegar 1 tsp minced garlic 1 tsp minced dill 2 tsp sea salt ½ tsp black pepper Directions: 1. Finely grate cucumber. […]

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Roasted Vegetable Soup


Ingredients: 1 pound carrots peeled 1 pound parsnips peeled 1 large sweet potato- un-peeled 2 pounds butternut squash 6-8 cups low sodium chicken broth 1 ½ tsp salt ½ tsp pepper 1 tsp ground ginger Non-fat cooking spray Directions: 1. Preheat oven 450 2. Cut all vegetables […]

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Ponzu-Glazed Flank Steak


Ingredients: 2 TBSP fresh lemon juice 2 TBSP fresh line juice 2 TBSP low sodium soy sauce 1 TBSP honey 2 tsp ground ginger 1 pound flank steak, trimmed Directions: 1. Preheat broiler 2. Combine first 5 ingredients in saucepan over medium, bring to boil and cook […]

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Tempeh Ratatouille with Couscous


Ingredients: 1 cup whole-wheat couscous 2 tsp olive oil ½ cup chopped onion 2 cloves garlic, minced 8 ounces tempeh, cubed 2 cups cubed eggplant 2 cups cubed zucchini 1 red bell pepper, seeded and diced 1 tsp dried thyme 1 29-ounce can diced tomatoes 1 bay […]

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Indian Lentils with Coconut


Ingredients: 1 tsp olive oil 1 cup chopped onions 4 cups water 1 pound dried small lentils, washed 1 (13.5 oz) cal light coconut milk 1 bay leaf 1 tsp salt ¼ tsp ground pepper Directions: 1. Heat oil in a large sauce pan 2. Add chopped […]

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Gluten Free Black Bean Cakes


Ingredients: 1 cup cooked short grain brown rice 1 1/2 cups cooked black beans (1 15-oz can drained) 1/4 cup chopped scallions 2 TBSP cilantro 1 tsp cumin 1/2 tsp crushed red pepper 1/2 tsp garlic powder salt and pepper to taste 1 TBSP ground flax seed […]

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Carrot Ginger Dressing

Ingredients: 2 tablespoons peanut oil or grapeseed oil 1/4 cup rice vinegar 3 tablespoons white miso 1 tablespoon dark sesame oil 2 medium carrots, peeled and cut into big pieces 1 inch gingerroot, peeled and cut into coins 1-2 teaspoon sugar (optional) or sugar substitute, to taste (optional) salt and pepper, to taste Directions: In a food processor […]

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Richter Reco


Sharon Richter, RD
200 W 57th St
New York, NY 10019
Phone: 212.977.7779

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