(2) 3 oz. boxes Wild Pacific Smoked Salmon Divide into 6 portions:
4 oz. Lite cream cheese½ C. alfalfa sprouts ½ C. alfalfa sprouts
1 T. Onion, finely chopped 1 avocado, thinly sliced
1 tsp. Prepared horseradish ½ cucumber, chopped
6 corn tortillas
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Mix salmon, cream cheese, onion and horseradish. Spread salmon mixture evenly on tortillas. Layer sprouts, avocado and cucumber. Roll up tightly. Cut each rolled tortilla into bite-sized pieces
2 lbs ground turkey breast
1/2 tsp. ground ginger
2 T. low sodium soy sauce
2 garlic cloves
2 green onions, chopped
1/2 C. Hoisin sauce
2 tsp. Sesame oil
1 cored fresh Pineapple, cut into rings
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Mix turkey with ginger, soy sauce, garlic and onions. Form into patties and cook for 5 minutes on each side on grill. As burgers cook, baste with hoisin mixed with sesame oil. Grill pineapple rings alongside burgers. Place burgers on buns and top with grilled pineapple rings and lettuce.
1 lb. ground turkey
1 tsp. Ground cumin
1-2 T. chopped fresh oregano (a handful of leaves)
1/4 onion, grated
1 lime, juice of
Hot pepper sauce (to taste or a few shakes)
Coarse salt
Cracked black pepper
4 crusty rolls, split
Romaine lettuce leaves
Chunky Guacamole
2 avocados, peeled and pitted
1/4 medium Spanish onion, grated
1 jalapeno pepper, minced (or serrano)
Coarse salt
1 plum tomato, seeded and diced
In a bowl, combine the turkey and the next 7 ingredients. Form mixture into 4 patties and grill over medium-high heat for 6 minutes on each side. While the burgers are cooking, mash the avocados with the onion, chile pepper, salt, and tomato—leave it chunky. Place each burger on a bun and pile it with chunky guacamole and a piece of romaine.
1 1/2 lb. ground pork
1/2 C. water chestnuts
2 green onions, chopped
3 T. Soy Sauce
1″ piece fresh Ginger, grated
2 cloves Garlic, minced
Pinch Crushed Red Pepper
1/2 orange
8 flour tortillas
2 tsp. Honey
1/4 C. white Vinegar
1 cucumber, seeded, peeled, thinly sliced
1/2 carrot, shredded
Hoisin Sauce
Bibb lettuce
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Combine pork and next 7 ingredients in bowl. Form into patties and cook 5 minutes per side on grill pan or on a grill over medium-high heat. Baste with hoisin sauce as they cook.  Mix honey and vinegar. Coat cuke and carrot with mixture. Thinly slice Bibb lettuce into shreds. Heat tortilla 15 seconds per side on a dry pan over high heat. Paint tortilla with hoisin. Place lettuce in center and top with some carrot and cucumber. Add pork patty and fold up sides to form a square. Cut across diagonal to form triangle pockets.
1 1/2 lb. sweet potatoes, peeled and cut into 1-inch chunks
2 navel oranges
3 C. shredded Romaine lettuce
6 oz. roasted turkey breast, torn into 1-inch pieces (about 1 C.)
1/2 C. thinly sliced scallions
1/3 C. frozen cranberry juice concentrate, thawed
1 T. balsamic vinegar
1 T. olive oil
1/2 tsp. salt
1/2 tsp. pepper
2 T. coarsely chopped pecans, toasted
2 T. dried cranberries or raisins
In a vegetable steamer, cook the sweet potatoes until tender, about 8 minutes. Meanwhile, remove the peel and white pith from the oranges. Cut each orange in half lengthwise, place the halves flat on a cutting board, and cut crosswise into 1/4-inch-thick slices. Spread the lettuce on a platter. Top with the sweet potatoes, turkey, and orange slices. Sprinkle with the scallions. In a screw-top jar, combine the cranberry juice concentrate, vinegar, oil, salt and pepper, and shake to combine. Pour the vinaigrette over the salad and sprinkle with the pecans and dried cranberries.
Makes 4 servings.
Calories: 396
Fat: 6.9g
Fiber: 6g
1 kaiser roll
1 tsp. Dijon mustard
1 leaf lettuce
1 slice reduced-fat Swiss cheese
2 slices ham lunch meat
2 rings canned pineapple, drained
Slice the roll in half. Spread mustard on the bottom half, and top with the lettuce, cheese, ham and pineapple.
Yield: 1 serving
Calories: 382
Fat: 13g
Fiber: 2g
1 (5.25-oz.) package focaccia (Italian flatbread) or 1 (8-oz.) package Italian cheese-flavored pizza crust (such as Boboli)
8 very thin slices prosciutto (about 2 oz.)
1/4 C. (1 oz.) shredded fontina cheese
1 C. trimmed arugula or watercress
2 (1/8-inch-thick) red onion slices, separated into rings
2 tsp. balsamic vinegar
1/8 tsp. pepper
Slice each bread round in half horizontally. Divide prosciutto slices between bottom halves of bread, and top each bread half with fontina cheese, arugula, and red onion slices. Drizzle balsamic vinegar over sandwiches, and sprinkle with pepper; cover with top halves of bread. Wrap sandwiches tightly in aluminum foil, and bake at 300° for 15 minutes.
Yield: 2 servings
Calories: 330
Fat: 11.5g
Fiber: 4.3g
1/3 C. fat-free sour cream
1 1/2 T. prepared horseradish
2 tsp. ketchup
1 1/4 pounds lean ground beef
1 1/2 tsp. freshly ground black pepper
1/2 tsp. salt
1 1/2 T. prepared horseradish
Heat grill. For the sauce: In a small bowl, combine sour cream, horseradish and ketchup; mix well. Set aside. For the burgers: In a large bowl, combine beef, pepper and salt. Form into 4 patties about 1/2 to 3/4 inch thick (don’t compact patties or handle longer than necessary). Spread burgers with the 1 1/2 T. prepared horseradish. Grill uncovered over high heat 1 minute per side. Move to medium heat and cook 4 or 5 more minutes per side for medium. Serve with dollops of Rosy Horseradish Sauce.
Yield: 4 servings
Calories: 273
Fat: 13g
Fiber: 1g
1/2 C. diced chicken breast
1 stalk celery, diced
1 small onion, diced
1/4 C. canned peach slices, drained
1 T. sliced almonds
1 T. reduced-fat mayonnaise
4 slices multigrain bread
Mix the chicken, celery, onion, peaches, almonds and mayonnaise in a bowl and spoon onto the bread.
Yield: 2 servings
Calories: 290
Fat: 8g
Fiber: 12g
2 tsp. prepared horseradish sauce
1 tsp. reduced-fat mayonnaise
2 slices rye bread
1/4 pound thinly sliced roast beef
1/4 C. pickled red beets
1 leaf lettuce
Spread the horseradish sauce and mayonnaise on the bread. Sandwich the beef, beets and lettuce between the slices.
Yield: 1 sandwich
Calories: 340
Fat: 7g
Fiber: 5g
1 lb. ground sirloin
2 large cloves garlic, minced
1/2 tsp. Tabasco sauce
1 T. Worcestershire sauce
Salt and pepper to taste
2-3 slices sharp cheddar cheese
2-3 slices Muenster cheese
2 or three hamburger buns, toasted the on grill
Sliced avocado
Sliced baby dill pickles
Horseradish mustard (recipe follows)
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Combine ground sirloin, garlic, Tabasco, Worcestershire, salt and pepper in a bowl and mix well. Form into 2-3 larger patties and place on grill. For medium burgers, grill for 4 minutes at 500 degrees then flip burgers and turn down the heat to 275 degrees for about 3 or 4 more minutes. Turn the grill off and add the cheese to the tops of the burgers. Cover the grill and let cheese melt for about 1 minute, then remove burgers. Place buttered buns on the grill to let toast while cheese is melting on the burgers. Remove burgers and buns from the grill and assemble burgers with horseradish mustard, avocado, pickles, and serve.
 Â
Â
Horseradish Mustard
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1 T. horseradish
2 T. Dijon mustard
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In a small bowl mix horseradish and Dijon mustard. Spread on burgers or chicken to add a kick to your meat.
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3 T. grated gingerroot
3 T. honey
2 1/2 lb. boneless pork loin roast — trimmed of fat
1/4 C. hosin sauce
3 C. purchased coleslaw blend
2 T. rice vinegar
12 whole fat-free flour tortilla — (8-10″) heated
In 3 1/2 to 4 qt. slow cooker, combine gingerroot and honey; blend well. Add pork roast; turn to coat with honey mixture. Cover; cook on low setting for 6-8 hrs. Remove roast from slow cooker. With 2 forks, shred pork; return to slow cooker. Stir in hoisin sauce. In med. bowl, combine coleslaw blend and vinegar; toss to mix well. To serve, spread about 1/3 C. pork mixture down center of each warm tortilla. Top each with 1/4 C. coleslaw mixture. Roll up each tightly.
Yield: 12 sandwiches
Calories: 242
Fat: 10g
Fiber: 6g
1 lb. skinless, boneless chicken breast halves
1 T. fresh lemon juice
1 T. Dijon mustard
2 tsp. extravirgin olive oil
1/4 tsp. dried marjoram
1/4 tsp. dried thyme
5 garlic cloves, minced and divided
Cooking spray
1 C. vertically sliced onion
1 tsp. sugar
3/4 tsp. fennel seeds, crushed
1/4 tsp. crushed red pepper
1/4 tsp. salt
1 (7-oz.) bottle roasted red bell peppers, drained and sliced
1 T. red wine vinegar
1/8 tsp. freshly ground black pepper
1 (12-oz.) loaf rosemary focaccia, cut in half horizontally
4 tsp. low-fat mayonnaise
3 oz. fontina cheese, thinly sliced
Place chicken between 2 sheets of heavy-duty plastic wrap, and lb. to 3/4-inch thickness using a meat mallet or rolling pin. Combine juice, mustard, oil, marjoram, thyme, 1 garlic clove, and chicken in a large zip-top plastic bag; seal. Marinate in refrigerator 2 hours, turning occasionally. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add remaining 4 garlic cloves, onion, sugar, fennel, crushed red pepper, and salt, and sauté 1 minute. Add roasted bell peppers; cook 5 minutes or until onions are tender, stirring frequently. Stir in vinegar and black pepper. Prepare grill to medium-high heat. Remove chicken from bag; discard marinade. Place chicken on grill rack coated with cooking spray; grill 5 minutes on each side or until done. Cool slightly; cut chicken into slices. Spread cut sides of bread evenly with mayonnaise. Arrange cheese on bottom half of bread. Arrange chicken and pepper mixture over cheese. Top with top half of bread; press lightly. Place stuffed loaf on grill rack; grill 3 minutes on each side or until cheese melts. Cut into quarters.
Yield: 4 servings
Serving size: 1 sandwich quarter
Calories: 462
Fat: 12.2g
Fiber: 5.6g
1 (12-oz.) bag coleslaw
1/3 C. light coleslaw dressing (such as Marzetti)
1/4 tsp. celery seeds
1 C. no-salt-added ketchup
1/2 C. water
1/4 C. cider vinegar
2 T. instant minced onion
2 T. dark brown sugar
1 T. prepared mustard
1 tsp. pepper
1 tsp. hot sauce
1/2 tsp. garlic powder
1 1/2 C. (3/4 lb.) skinned, shredded roasted chicken breast (such as Tyson)
4 (2-oz.) slices Texas toast, lightly toasted
Combine first 3 ingredients in a bowl; toss well to coat. Combine ketchup and next 8 ingredients (ketchup through garlic powder) in a medium saucepan; bring to a boil. Reduce heat; simmer 5 minutes or until mixture begins to thicken. Stir in chicken, and cook 4 minutes or until roasted chicken is thoroughly heated. Top each toasted bread slice with 1/2 C. chicken and 1/2 C. coleslaw mixture.
Yield: 4 servings
Calories: 421
Fat: 8.9g
Fiber: 3.5g
olive oil cooking spray
1 medium red onion, sliced very thin
1 large eggplant, sliced thin
2 fennel bulbs, trimmed, cored, and sliced very thin
2 red peppers, seeded, sliced into thin strips
Herb sauce
3/4 C. fresh basil leaves
1/4 C. chopped flat leaf parsley
1 clove garlic
1 tsp. grated lemon rind
2 tsp. lemon juice
2 T. olive oil
fresh ground pepper
6 7-inch 98% fat free flour tortillas
1/2 lb. low salt turkey breast, sliced very thin
Preheat oven to 425°F. Lightly coat a large baking sheet with cooking spray. Arrange vegetables in batches on the baking sheet and spray tops with cooking spray. Roast the vegetables until cooked through, about 10 to 12 minutes. Set aside and continue until all vegetables are done. Set aside. To prepare the Herb Sauce: Place herbs, garlic, lemon zest and juice, oil, and pepper in food processor or blender. Puree until smooth. Place the tortillas on a flat surface. Place 2 oz. turkey breast on each tortilla. Top with a mixture of the vegetables. Place 2 T. of the Herb Sauce down the middle of the tortilla. Tightly roll up and secure with a toothpick. Wrap in plastic wrap and refrigerate until ready to serve. Slice on the diagonal when ready to eat.
Yield: 6 servings
Calories: 267
Fat: 7g
Fiber: 3g
1/2 cup coarsely mashed avocado
1 tablespoon fresh lime juice
8 1-ounce slices whole grain bread
4 plum tomatoes, each cut into 4 slices
1/4 teaspoon salt
1/8 teaspoon ground red pepper
2/3 cup alfalfa sprouts
1/2 cup thinly sliced red onion
1/4 cup chopped fresh cilantro
8 ounces thinly sliced deli turkey
Optional: minced jalapeo peppers
Combine avocado and lime juice. If you like hot foods, add minced jalapeo peppers to the avocado mixture. Spread 2 tablespoons avocado mixture on each of 4 bread slices. Arrange the tomato slices over avocado mixture; sprinkle evenly with salt and pepper. Divide sprouts, onion, cilantro, and turkey evenly over tomato slices. Top with remaining bread slices.
Yield: 4 servings
Serving size: 1 sandwich
Calories: 205
Fat: 5g
Fiber: 10.4g
2 lb. boned chuck roast
2 C. vertically sliced onion
1 C. bottled barbecue sauce
1 T. cornstarch
1 T. water
6 (2-oz.) Kaiser rolls or hamburger buns, toasted
Trim fat from beef, and cut into 1-inch cubes. Place beef in an electric slow cooker; stir in onion and barbecue sauce. Cover with lid; cook on low-heat setting for 8 hours. Remove beef and onions from slow cooker with a slotted spoon. Shred beef mixture with 2 forks; set aside. Combine cornstarch and water, and add cornstarch mixture to barbecue sauce mixture in slow cooker, stirring well. Cover with lid, and cook on high-heat setting for 1 minute. Return the shredded-beef mixture to slow cooker; cover and cook 10 minutes. Serve on rolls. Note: You can freeze the barbecued-beef mixture in an airtight container for up to 3 months.
Yield: 6 servings
Serving size: 1 C. beef mixture and 1 roll
Calories: 410
Fat: 12.2g
Fiber: 2.5g
1 T. olive oil
1 lb. medium shrimp, peeled and deveined
1 tsp. Cumin
1/2 tsp. Curry Powder
1/4 tsp. Garlic Powder
1/2 tsp. salt
1 C. sugar snap peas
2 green onions, sliced
1 T. lime juice
6 (6 inch) soft flatbreads or flour tortillas
Heat oil in 10-inch skillet over medium-high heat; cook shrimp, cumin, curry, garlic, and salt until shrimp are pink and cooked through, about 3 minutes, stirring frequently. Stir in sugar snaps, green onions and lime juice; cook 1 minute longer. Spoon mixture into flatbreads or flour tortillas; roll up and serve.
Yield: 6 wraps
Calories: 194
Fat: 6g
Fiber: 1g
1 package McCormick� Grill Mates� Spicy Caribbean Marinade
1/4 C. water
2 T. pineapple or orange juice
1 T. brown sugar
1 T. vinegar
1 lb. kielbasa, cut into 1/4-inch slices
1 large bell pepper, cut into bite-size strips
1 medium onion, cut into bite-size strips
4 18-inch square sheets of heavy duty aluminum foil
4 whole wheat pita bread
Blend first five ingredients in a small bowl until smooth. Divide sausage, pepper and onion into center of foil squares. Create a packet by bringing up foil sides over 4 times. Then, fold one end 4 times (leaving one end open). Repeat to make 4 packets. Pour an even amount of marinade into opening of each packet. Seal packet by folding remaining end 4 times. Shake packets to coat mixture. Place packets on preheated grill for 45 minutes, turning halfway through cooking time. Remove packets from grill. Carefully open one end of each packet to allow steam to escape. Cool 2-3 minutes. Serve meat and vegetable mixture in pita halves
Yield: 8 servings
Calories: 248
Fat: 12g
Fiber: 2g
1 tsp. extravirgin olive oil
1 garlic clove, minced
4 (3-oz.) Hawaiian rolls, sliced in half horizontally
2 T. yellow mustard
8 (1/2-oz.) slices reduced-fat Swiss cheese, divided
4 bacon slices, cooked and halved
12 dill pickle slices
2 tsp. minced fresh cilantro
6 oz. thinly sliced 33%-less-sodium ham
2 oz. thinly sliced deli roasted turkey breast
Combine oil and garlic. Spread cut sides of rolls evenly with mustard. Place 1 cheese slice, 2 bacon halves, 3 pickle slices, and 1/2 tsp. cilantro on bottom half of each roll. Divide ham and turkey evenly among bottom halves of rolls; top each serving with 1 cheese slice and top half of roll. Brush garlic oil evenly over outside of rolls. Heat a large nonstick skillet over medium heat. Add 2 sandwiches to pan. Place a cast-iron or heavy skillet on top of sandwiches, and press gently to flatten. Cook 3 minutes on each side or until cheese melts and bread is toasted (leave cast-iron skillet on sandwiches while they cook). Repeat with remaining sandwiches.
Yield: 4 servings
Calories: 432
Fat: 14.5g
Fiber: 2.8g
1 firm, ripe pear, peeled, cored, and cut into 8 wedges
1/2 tsp. sugar
1 (12-oz.) loaf focaccia, cut in half horizontally
4 tsp. balsamic vinegar
1 C. trimmed arugula
1/2 C. (2 oz.) fresh pecorino Romano cheese, shaved
16 very thin slices prosciutto (about 4 oz.)
Heat a nonstick skillet over medium-high heat. Add pear to pan, and sprinkle with sugar. Cook 2 minutes on each side or until golden. Brush cut sides of bread with vinegar. Arrange pear slices, arugula, cheese, and prosciutto evenly over bottom half of bread; cover with top half of bread. Heat a large nonstick skillet over medium heat. Add stuffed loaf to pan. Place a cast-iron or heavy skillet on top of stuffed loaf; press gently to flatten. Cook 4 minutes on each side or until bread is toasted (leave cast-iron skillet on stuffed loaf while it cooks). Cut into quarters. If you prefer cooked prosciutto, sauté it until it’s crisp. You’ll add some crunch to this sandwich. Parmigiano-Reggiano is a good substitute for pecorino Romano cheese.
Yield: 4 servings
Serving size: 1 sandwich quarter
Calories: 383
Fat: 12.3g
Fiber: 2.7g
2 T. balsamic vinegar
1 garlic clove, minced
One 8-ounce boneless lean beef loin or round steak (3/4″ thick)
2 tsp. olive oil
1 1/2 medium onions, sliced
1 1/2 medium tomatoes, diced
1/2 tsp. salt
1/2 tsp. freshly ground black pepper
One 8-ounce loaf French bread
3 ounces provolone or part-skim mozzarella cheese, thinly sliced
1/4 C. minced fresh basil
To prepare marinade, in quart-size sealable plastic bag, combine vinegar and garlic; add steak. Seal bag, squeezing out air; turn to coat steak. Refrigerate 20 minutes, turning bag occasionally. Drain and discard marinade. Spray large nonstick skillet with nonstick cooking spray; heat. Add steak; cook over medium heat, turning as needed, 15-18 minutes, until browned on all sides and just cooked through. Transfer steak to cutting board; cover to keep warm. In same skillet, heat oil; add onions. Cook over medium heat, stirring frequently, 8-10 minutes, until onions are golden brown. Add tomatoes; cook, stirring frequently, 2-3 minutes, until warm. Sprinkle vegetable mixture with salt and pepper; stir to combine. Remove from heat; set aside. Preheat broiler. Split bread lengthwise almost all the way through; spread open. Slice steak very thinly; place steak slices evenly along bottom half of bread; top evenly with cheese. Place bread, filled-side up, onto broiler pan; broil 4″ from heat, 3-4
minutes, until cheese is melted. Spoon vegetable mixture evenly over cheese; sprinkle evenly with basil. Gently close bread; cut crosswise into 4 equal portions and serve.
Yield: 4 servings
With Provolone Cheese
Calories: 361
Fat: 13g
Fiber: 3g
With Mozzarella Cheese
Calories: 340
Fat: 11g
Fiber: 3g
1 cup + 2 tablespoons all-purpose flour
2 tablespoons yellow cornmeal
1/4 teaspoon salt
2 teaspoons olive oil
1/2 cup chopped onion
4 large plum tomatoes, thinly sliced
3 ounces part-skim mozzarella cheese, coarsely grated
8 rinsed drained anchovy fillets
2 tablespoons minced fresh basil
Preheat oven to 425o F. To prepare dough, in medium bowl or food processor, combine flour, cornmeal and salt. Gradually add 1/3 cup + 2 teaspoons water (keep motor running if using food processor), stirring or processing just until mixture holds together. Wrap dough in plastic wrap; let stand 15 minutes. Meanwhile, in small nonstick skillet, heat oil; add onion. Cook over medium-high heat, stirring frequently, 7 minutes, until lightly browned. Remove from heat; set aside. Remove dough from plastic wrap; divide into 4 equal pieces. Working with 1 dough piece at a time and keeping remaining pieces wrapped, roll each dough piece into a 5″ circle; place circles onto nonstick baking sheet. Bake 5 minutes, until firm and dry. Remove circles from oven; leave oven on. With large metal spatula, flatten any circles that puffed while baking. Spread each circle with one-fourth of the onion mixture. Top each portion of onion mixture with one-fourth of the tomato slices; sprinkle evenly with cheese. Arrange 2 anchovy fillets in a crisscross pattern over each portion of cheese; sprinkle evenly with basil. Bake 10 minutes, until cheese is melted and tomatoes
are tender.
Yield: 4 servings
Calories: 254
Fat: 7g
Fiber: 2g
1/4 C. Sauerkraut, rinsed
1 dash Caraway seeds
1 slice Rye bread, Toasted (80 calories)
1 tsp. Mustard
1 oz. Cooked sliced turkey
1 oz. reduced fat Swiss cheese slice
4 slices Tomato
In a small saucepan or microwave, heat sauerkraut with caraway seeds. Drain well. Spread toast with mustard and top with turkey. Spread sauerkraut over turkey and top with cheese. Heat in microwave or toaster oven until warmed through and cheese begins to melt. Top with tomato slices.
Yield: 1 serving
Calories: 188
Fat: 6.5g
Fiber: 3.4g
3 T. balsamic or red wine vinegar
2 tsp olive oil
1/4 C. fresh basil, chopped, 1 T. dried basil
1 small eggplant, sliced into thin rounds
1 zucchini, thinly sliced
1 yellow summer squash, thinly sliced
1 red bell pepper, seeded and thinly sliced
1 small red onion, sliced and separated
Basil-Yogurt Spread:
1/4 C. nonfat yogurt
2 T. reduced -fat mayonnaise
1 T. additional fresh basil
1 tsp lemon juice
4 Kaiser Rolls, 125 calories each (otherwise adjust for calories in your bread/roll)
Preheat oven to 450F degrees. Blend vinegar, oil and basil. Add vegetables, tossing to coat. Place vegetables in roasting pan and cook, stirring occasionally, until tender and lightly browned- about 30 minutes. Cool vegetables. Whisk together ingredients for spread (recipe can be prepared ahead and refrigerated at this point). To assemble sandwiches, spread basil yogurt mixture on your favorite bread, pita halves, or crusty rolls. Top with veggies mixture and serve.
Yield: 4 sandwiches
Calories: 233
Fat: 7.5g
Fiber: 6.7g
1 kaiser roll
1 tsp. Dijon mustard
1 leaf lettuce
1 slice reduced-fat Swiss cheese
2 slices ham lunchmeat
2 rings canned pineapple, drained
Slice the roll in half. Spread mustard on the bottom half, and top with the lettuce, cheese, ham, and pineapple.
Yield: 1 sandwich
Calories: 382
Fat: 13f
Fiber: 2g
Cooking spray
16 wonton skins
1/4 C low-fat shredded cheddar cheese
4 oz fat-free cream cheese, softened
1/4 tsp. cayenne pepper
1/2 T. Dijon mustard
2 T. sweet red peppers, chopped
7 oz canned artichoke hearts, without oil, drained and chopped
1/4 C. parsley, fresh sprigs
Preheat oven to 350°F. Coat a 16-hole miniature muffin pan with cooking spray. Gently press 1 wonton wrapper into each muffin hole, allowing ends to extend above C. Coat edges of wrappers with cooking spray and set aside. Combine cheeses, cayenne pepper and mustard in a medium bowl; mix well. Stir in red pepper and artichoke hearts; spoon about 1 tsp. of cheese mixture into each muffin C. Bake until cheese mixture is set and edges of wrappers are lightly browned, about 15 minutes. Garnish with parsley and serve.
Yields: 16 tarts
Serving Size: 2 Tarts
Calories: 106
Fat: 6g
Fiber: .7g
1 package dry yeast (about 2 1/4 tsp.)
1 C. warm water (100� to 110�)
3 1/4 C. bread flour, divided
1 whole garlic head
1 1/2 T. extra-virgin olive oil, divided
1 1/4 tsp. salt, divided
Cooking spray
1 tsp. cornmeal
1/4 C. chopped fresh basil
3/4 C. chopped bottled roasted red bell peppers
1/2 C. (2 oz.) shredded fontina cheese
Dissolve yeast in water in a large bowl; let stand 5 minutes. Lightly spoon flour into dry measuring C.; level with a knife. Add 1 C. flour to yeast mixture, stirring well to combine. Cover and let stand at room temperature 8 hours or overnight to create a sponge (mixture will become very bubbly). Preheat oven to 350�. Remove papery skin from garlic head (do not peel or separate cloves). Wrap in foil. Bake at 350� for 1 hour; cool 10 minutes. Separate cloves; squeeze to extract garlic pulp. Discard skins. Place garlic pulp, 1 T. oil, and 1 tsp. salt in a small bowl, and mash with a fork until smooth. Stir into sponge. Add 2 C. flour to the sponge; stir until a soft dough forms. Turn dough out onto a floured surface. Knead until smooth and elastic (about 8 minutes); add enough of remaining flour, 1 T. at a time, to prevent dough from sticking to hands (dough will feel tacky). Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85�), free from drafts, 45 minutes or until doubled in size. (Gently press 2 fingers into dough. If indentation remains, dough has risen enough.) Punch dough down. Cover and let rest 5 minutes. Divide dough in half; roll each half into a 10-inch round. Place 1 dough round on a baking sheet sprinkled with cornmeal. Arrange basil over dough, leaving a 1/4-inch border; top with bell peppers. Sprinkle evenly with cheese. Top with other dough round; pinch edges to seal. Lightly coat with cooking spray. Cover and let rise 45 minutes or until dough is doubled in size. Preheat oven to 400�. Uncover dough. Make indentations in top of dough with a knife. Gently brush dough with 1 1/2 tsp. oil, and sprinkle with 1/4 tsp. salt. Bake at 400� for 30 minutes or until the focaccia is browned on bottom and sounds hollow when tapped. Remove from pan; cool on a wire rack.
Yield: 14 servings
Calories: 150
Fat: 3.3g
Fiber: 1g
3 T. low-fat mayonnaise
2 T. chopped fresh basil
2 tsp. sun-dried tomato sprinkles
1/4 tsp. crushed red pepper
1 (8-inch) round focaccia bread (about 8 oz.)
8 oz. smoked deli ham, thinly sliced
1 (7-oz.) bottle roasted red bell peppers, drained and sliced
1 C. spinach leaves
Combine the first 4 ingredients in a small bowl. Cut bread in half horizontally. Spread the mayonnaise mixture over the cut sides of bread. Place ham over bottom half of bread. Top with peppers and spinach, and cover with top half of bread. Cut the sandwich crosswise into 4 wedges.
Yield: 4 servings
Serving size: 1 wedge
Calories: 275
Fat: 5.9g
Fiber: 2.3g
1 T. white wine vinegar
1 T. Dijon mustard
1 T. frozen orange juice concentrate
1/2 medium French baguette(s), cut into 5-inch pieces
3 oz extra lean deli-sliced ham, approximately 4% fat
1 1/2 oz low-fat hard cheese, Monterey Jack
1/2 serving sweet pickle(s), about 2 thin pieces sliced lengthwise
1 C. arugula, leaves
In a small bowl, whisk together all ingredients for dressing. Split each of the baguette pieces open crosswise. Pull out some of the soft center of bread. Drizzle dressing onto both sides of baguette pieces. Layer ham, cheese and gherkin slices inside each sandwich, dividing ingredients evenly. Top each with arugula. Coat a large, nonstick skillet with cooking spray and set over medium-low heat. Arrange sandwiches in skillet and cover with a lid that fits inside and can be pressed down onto sandwiches. Set something heavy on lid, such as a cast-iron skillet (turned over, if necessary, to keep it stable) to flatten sandwiches. Grill for 2 to 3 minutes, until bread is brown and crispy. Turn sandwiches and grill second side in same manner, until cheese has melted. Cut each sandwich in half. Serve immediately.
Yield: 2 servings
Calories: 456
Fat: 10g
Fiber: 5.2
4 (4oz) Round Rustic Rolls
3 T. Sherry Vinegar
2 T. EE Olive Oil
2 cloves Garlic, minced
3 T. fresh Lemon Juice
2 T. chopped fresh Parsley
1/4 tsp. Pepper
1 (12oz) bottle roasted Red Bell Peppers, drained and sliced
4 Plum Tomatoes, cut into 1/4″ slices
24 Spinach Leaves
8 canned Anchovy Fillets, chopped (about 3/4 oz.)
4 thin red onion slices.
Split rolls in half. Hollow out top and bottom halves of the rolls leaving a 1/2 inch thick shell; reserve torn bread for another use. Combine vinegar, oil and garlic; stir with a whisk. Spoon vinegar evenly over cut sides of rolls. Combine juice, parsley, pepper and tuna. Spoon 1/2 C. tuna mixture on bottom half of each roll. Layer bell peppers, tomatoes, spinach, anchovies, and onion over tuna mixture. Cover with tops of rolls. Wrap each roll tightly with plastic wrap and refrigerate 2 hours or overnight.
Yield: 4 servings
Serving Size: 1 sandwich
Calories: 540
Fat: 16.4g
Fiber: 4.4g
1 T. Olive Oil
10 C. thinly vertically sliced Onion (about 4 medium)
1/4 tsp. Salt
3 canned Anchovy Fillets, chopped
1/4 C. Balsamic Vinegar
1 tsp. chopped fresh Thyme
1/4 C. nicoise Olives, pitted and chopped
24 slices very thin white Bread (1/2oz. per slice)
Cooking Spray
1/4 tsp. fresh Thyme Leaves
Heat olive oil in a large nonstick skillet over medium high heat. Add onion and sauté 10 minutes. Stir in salt and anchovies and sauté 10 minutes more. Stir in vinegar and chopped thyme. Reduce heat to medium low, cook 3 minutes or until liquid is absorbed, stirring frequently. Stir in olives and cool to room temperature. Preheat oven to 375 degrees. Trim crusts from bread; reserve crusts for another use. Lightly coat both sides of each slice with cooking spray. Place one slice into each of 24 mini muffin cups, pressing bread into pan to form cups (bread tips will stick up). Bake for 10 minutes or until dry and golden. Carefull remove bread cups from pan and cool on a wire rack. Spoon 1 heaping T. onion mixture into each bread cup. Sprinkle evenly with whole thyme leaves.
Yield: 12 servings
Serving Size: 2 tarlets
Calories: 122
Fat: 4g
Fiber: 1.8g
3 T. honey mustard
8 (1-ounce) slices white bread
4 (1-ounce) slices Swiss cheese
1/4 pound thinly sliced smoked ham
1/3 cup fat-free milk
2 large egg whites
Cooking spray
2 tsp. powdered sugar
1/4 cup seedless raspberry jam
Spread about 1 tsp. mustard over each bread slice. Place 1 cheese slice on each of 4 bread slices. Divide ham evenly over cheese. Cover with the remaining 4 bread slices, mustard sides down. Combine milk and egg whites in a shallow dish. Dip both sides of each sandwich into milk mixture. Heat a large nonstick skillet coated with cooking spray over medium heat. Cook sandwiches for 3 minutes on each side or until lightly browned. Sprinkle each sandwich with 1/2 tsp. sugar; top each with 1 T. jam.
Yield: 4 servings
Calories: 387
Fat: 11.5g
Fiber: 1.6g
4 slices whole-wheat bread
1/4 C. part-skim ricotta cheese
1 tsp chopped fresh oregano (or 1/2 tsp dried)
1 medium tomato, thinly sliced
1/4 medium avocado, thinly sliced
1/2 lemon
salt and pepper to taste
In a small bowl, blend together ricotta cheese and oregano until smooth. Season lightly with salt and pepper. Spread on bread and top with tomato slices. Cut the sandwiches in half lengthwise. Garnish with an avocado slice and a squeeze of lemon juice on the tomato slices.
Yield: 8 mini open-faced sandwiches
Serving Size: 2 mini sandwiches
Calories: 168
Fat: 8g
Fiber: 2g
1 medium apple, cut into 16 wedges
1 tsp. brown sugar
1/4 C. light cream cheese
2 plain bagels, split and toasted
1/4 C. lowfat shredded cheddar cheese
2 slices lean canadian bacon, sliced in strips
2 T. chopped green onion
Preheat oven to 425 degrees. Place a non stick skillet coated with cooking spray over medium high heat until hot. Add apple and sugar. Sauté about 3 minutes. Remove from heat. Spread one T. cream cheese over each bagel-half. Top each half with 4 apple wedges. Sprinkle each with cheese and bacon. Bake at 425 degrees for 5-8 minutes. Remove from oven and sprinkle with green onions.
Yield: 4 Servings
Serving Size: 1 Bagel Half
Calories: 176
Fat: .8g
Fiber: 1.5g
from Cooking Light, September 2003
1/2 C. reduced fat Peanut Butter
1/3 C. Vanilla low-fat Yogurt
1 T. Orange Juice
2 ripe Bananas, sliced
4 (8″) fat-free Flour Tortillas
2 T. honey crunch Wheat Germ
1/4 tsp. Cinnamon
Combine peanut butter and yogurt, stirring until smooth. Drizzle juice over bananas in a small bowl; toss gently to coat. Spread about 3 T. peanut butter mixture over each tortilla, leaving a 1/2 inch border. Arrange about 1/3 cup banana slices in a single layer over peanut butter. Combine wheat germ and cinnamon and sprinkle evenly over banana slices. Roll up tortillas. Slice each into six pieces.
Yield: 6 Servings
Serving size: 4 pieces
Calories: 245
Fat: 7.7g
Fiber: 3.9g
1-1/4 pounds boneless skinless chicken breasts, cooked
1 C. thinly sliced celery
1 C. seedless red or green grapes, cut into halves
1/2 C. raisins
1/2 C. plain nonfat yogurt
1/4 C. reduced-fat mayonnaise or salad dressing
2 T. finely chopped shallots or onion
2 T. minced fresh tarragon or 1 tsp. dried tarragon
leaves
1/2 tsp. salt
1/8 tsp. white pepper
6 lettuce leaves
6 whole wheat buns, split
Cut chicken into scant 1/2-inch pieces. Combine chicken, celery, grapes and raisins in large bowl. Combine yogurt, mayonnaise, shallots, tarragon, salt and pepper in small bowl. Spoon over chicken mixture; mix lightly. Place 1 lettuce leaf in each bun. Divide chicken mixture evenly; spoon into buns.
Yield: 6 servings
Calories 353
Total Fat 7g
Fiber 4g
6 slices dark rye bread
6 T. no fat Thousand Island dressing
3/4 C. sauerkraut, rinsed well, drained
12 oz. smoked turkey, sliced
6 oz. sliced low-fat Swiss cheese
Place bread on work surface. Top each slice with 1 T. dressing, 2 T. of sauerkraut, 2 oz. sliced turkey (3 slices) and 1 ounce sliced Swiss Cheese. Broil sandwich 2-3 minutes until golden or microwave for 30 seconds
1 small onion, chopped
1/2 medium-sized green pepper, chopped and seeded
1/2 cup unsweetened pineapple juice
1 lb ground turkey breast
1 6-oz can tomato paste, no salt added
1/2 cup water
2 tsp Dijon-style mustard
1/2 tsp garlic powder
6 whole-grain sandwich rolls
Heat pineapple juice in frying pan over medium heat. Add chopped onion and green pepper and cook over medium heat until onion is softened. Turn heat up to medium-high and add ground turkey. Cook until turkey is light brown. In medium bowl, mix tomato paste, water, mustard and garlic powder. Add to turkey and simmer 30 minutes. Serve on whole-grain rolls.
4oz. Lean Ground Turkey
1 1/2 tsp. Chili Powder
1 lg. Garlic Clove, minced
2 T. Salsa or Pico de Gaillo
4 sm. Whole Wheat Tortillas
4 T. light Mayonnaise
2 C. Steamed Broccoli Flowerets
4oz. Shredded Mozzarella
Salsa for garnish, dipping
In small bowl combine turkey, chili powder, garlic and salsa. Stir turkey mixture over medium heat in skillet until cooked. Add salt and pepper to taste. Allow to cool. Spread tortillas with mayonnaise. Divide turkey, broccoli, and cheese over tortillas. Top with extra salsa if desired. Roll up to enclose filling. Cut roll in half diagonally.