A noodle dish with this few calories would be impossible without shirataki. The carbohydrates in this recipe are almost exclusively low-glycemic carbs from vegetables. The extra virgin olive oil contributes healthy fats, which come to a higher percentage because the caloric level is so low. This is an excellent dish to use in a caloric restriction diet.

• 1 package (8 ounces) shirataki spaghetti-style noodles
• 1⁄2 bunch asparagus, chopped
• 2 teaspoons extra-virgin olive oil
• 4 tablespoons sliced shallots
• 2 cloves garlic, minced
• 1 large tomato, chopped
• 1 tablespoon chopped fresh oregano
• Ground black pepper

Rinse the shirataki noodles for 5 to 10 minutes in cold running water. Bring 2 to 3 quarts of water to a low boil. Add the shirataki and cook for 3 minutes, stirring occasionally. Drain noodles and set aside.

Steam the asparagus for 2 minutes until just slightly softened. Heat the olive oil in a large nonstick skillet over medium-high heat. Add the shallots and garlic and cook for 2 minutes, until fragrant. Add the tomato, asparagus, and oregano. Season to taste with black pepper. Cook for 2 to 3 minutes, stirring occasionally, until tomato begins to soften. Remove from heat. Add noodles to the pan and toss to combine.

2 Servings
Nutrition Information per serving:
Calories: 115
Fat: 5 g (42% calories from fat)
Protein: 5 g (11% calories from protein)
Carbohydrates (net): 10 g (47% calories from carbohydrates)

• 1 small onion, chopped
• 1½ cup vegetable broth, low sodium
• 2 cans (4 oz) chopped green chilies
• 1 can white kidney beans (cannellini), undrained
• 1 can pink kidney beans, undrained
• 1½ tsp garlic powder
• 1 tsp ground cumin
• 1 tsp oregano leaves
• 1 tsp cilantro leaves
• ¼ tsp ground red pepper
• 1 T extra virgin olive oil

Heat olive oil in a large nonstick skillet. Add onions and cook about 5 minutes. Add vegetable broth, chilies and spices. Simmer for 15 minutes. Stir in beans and simmer for about 8 minutes.

Serve with a green salad to make a tasty meal.

4 Servings
Nutrition Information per serving:
Calories: 314
Fat: 5g (13% calories from fat)
Protein: 19g (21% calories from protein)
Carbohydrates (net): 37g (66% calories from carbohydrates)

Quinoa is a gluten-free ancient whole grain that can be used in moderation. Vegetarians will benefit from its complete protein (it contains all 8 essential amino acids). It has a pleasant nutty flavor and is a good source of magnesium, which helps relax blood vessels and minimizes the occurrence of headaches, as well as promotes a healthy heart.

• 1 cup quinoa, rinsed and drained
• 2 teaspoons extra-virgin olive oil
• 2 cloves garlic
• 1 red bell pepper, finely chopped
• 2 baby bok choy, chopped (about 4 cups)
• 1⁄2 cup slivered almonds (skins on)
• Sea salt and black pepper
• 1 bunch scallions, finely chopped

Bring 2 cups of water to a boil in a medium saucepan over medium-high heat. Add the quinoa. Cover and simmer for 15 to 20 minutes, until the liquid is absorbed.

Heat the olive oil in a wok or large frying pan on medium-high heat. Use the side of a chef’s knife to smash the garlic cloves on a cutting board before adding them to the pan to flavor the oil. Add the bell pepper and cook for 2 to 3 minutes, stirring constantly, until it begins to soften. Add the bok choy and almonds. Cook for 1 minute longer or until the bok choy brightens in color. Add the quinoa and stir to combine. Season to taste with salt and pepper and add the scallions just before serving.

8 Servings (1 cup each)
Nutrition Information per serving:
Calories: 147
Fat: 6 g (35% calories from fat)
Protein: 6 g (15% calories from protein)
Carbohydrates (net): 15 g (50% calories from carbohydrates)