Dinner Party Menu One

Starter:

Asparagus Salad 

Yield:  6 servings 

Ingredients:

• 3 pounds asparagus, trimmed, steamed, and chilled for 1 hour
• ¾ cup chopped watercress
• ½ cup nonfat mayonnaise
• 2 tablespoons skim milk
• 1 tablespoon lemon juice

Directions:

1. Arrange chilled asparagus on a serving platter.
2. Combine watercress, mayonnaise, skim milk, and lemon juice.
3. Spoon dressing over asparagus.

 Calories Per Serving: 85
Fat: 0.7 g
Cholesterol:  0 g
Protein:  6 g
Carbohydrates: 17g
Dietary Fiber:  2.7 g
Sodium: 294mg 

Main Course:

Couscous and Vegetables 

Yield:  4 servings 

Ingredients:

• 1 ¾ cup vegetable broth
• ½ cup chopped onion
• 1 clove garlic minced
• ¾ cup fresh, frozen, or canned corn kernels
• ½ cup chopped green bell peppers
• ½ cup chopped mushrooms
• 3 cups low-sodium tomato puree
• 1 teaspoon chili powder
• 1 teaspoon balsamic vinegar
• 1 cup instant couscous

Directions:

1. Heat ¼ cup of the broth in al arge skillet over medium heat. Add onion and garlic. Cook and stir over medium heat for 5 minutes. Add more liquid if necessary during this process.
2. Add corn, green pepper, and mushrooms. Cook and stir for 5 more minutes.
3. Add tomato puree, chili powder, and balsamic vinegar. Simmer for 15 minutes.
4. While vegetables are simmering, bring the remaining 1 ½ cups broth to a boil in a saucepan. Add the couscous. Cover the pan and remove from heat. Let stand for 5 minutes.
5. Spoon vegetables over couscous and serve.

 

Calories Per Serving: 158
Fat: 0.6 g
Cholesterol:  0 g
Protein:  6.4 g
Carbohydrates: 36g
Dietary Fiber:  5.9 g
Sodium: 81 mg 

Dessert:

Carrot Cake 

Yield: 12 servings 

Ingredients: 

• 1 1/3 cups pitted prunes
• 6 tablespoons water
• 4 cups grated carrots
• 1 cup brown sugar, firmly packed
• 1 cup sugar
• 1 cup juice-packed crushed pineapple
• 4 egg whites, lightly beaten
• 2 cups cake flour
• 2 teaspoons baking soda
• 1 teaspoon ground cinnamon

Directions: 

1. Preheat oven to 375 degrees. Use a 9-by-3 inches nonstick baking pan or spray a pan with vegetable cooking spray.
2. Place prunes and water in a blender or food processor to puree.
3. Combine prune puree, carrots, brown sugar, sugar, pineapple and egg whites in a mixing bowl.
4. Combine cake flour, baking soda, and cinnamon in a separate bowl.
5. Add wet ingredients to dry ingredients and stir.
6. Transfer batter to baking pan. Bake for 45 minutes or until a wooden pick inserted in the center of the cake comes out clean.

Calories Per Serving: 248
Fat: 0.3g
Cholesterol: 3g
Protein: 3g
Carbohydrates: 60 g
Dietary Fiber 2.5 g
Sodium: 175 mg 

 

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