Kristen's Recipes

1 yellow bell pepper
1 (8-ounce) loaf French bread
Pesto Mayonnaise
1/2 cup (2 oz.) crumbled feta cheese
8 (1/4-inch-thick) slices tomato
4 (1/8-inch-thick) slices red onion, separated into rings

Preheat broiler. Cut bell pepper in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel and cut each piece in half. Cut loaf in half lengthwise. Spread Pesto Mayonnaise evenly over bottom half of loaf; sprinkle with feta. Arrange bell pepper, tomato, and onion over bottom half of loaf; top with remaining half. Cut loaf into 4 sandwiches.

Yield: 4 servings
Srving size: 1 sandwich

Calories: 256
Fat: 8.1g
Fiber: 3.2g

2 T. reduced sodium soy sauce
2 tsp. grated peeled gingerroot
1/2 tsp. packed light brown sugar
1/2 tsp. salt
1 carrot, shredded
1 red bell pepper, seeded and julienned
1 green bell pepper, seeded and julienned
1 cup trimmed snow peas, julienned
1 cup bean sprouts
4 7”-square egg roll wrappers
4 tsp. Asian sesame oil
4 tsp. hot Chinese mustard, optional

Preheat the oven to 400 degrees. Spray a nonstick cooking sheet with non-stick cooking spray, or line with parchment. In a large bowl, combine the soy sauce, ginger, brown sugar, and salt. Add the carrot, bell peppers, snow peas, and bean sprouts: toss to coat. Place the egg roll wrappers on a clean dry work surface. Divide the mixture evenly among the wrappers; fold in the ends and roll up jelly roll fashion. Brush each spring roll with 1 tsp. of the sesame oil and place on the prepared baking sheet. Bake until the spring rolls are crisp on the bottoms; about 7 minutes; turn and bake until crisp all over, about 5 minutes. Serve with mustard if desired.

Chicken:

2 cups chicken broth (one 14 1/2-ounce can)
Water, as necessary
1 carrot, sliced
1/4 cup sliced onion
2 sprigs fresh flat-leaf parsley
1 bay leaf
16 oz. boneless, skinless chicken breast halves

Mango Chutney Dressing:

3 T. low-fat plain yogurt
2 T. mayonnaise
2 T. mango chutney (see Tip)
1 T. fresh lemon or lime juice
1 tsp. lemon or lime zest
1/4 tsp. freshly ground pepper, or to taste

To complete the recipe:

1/2 cup halved seedless green or red grapes (about 3 oz.)
2 scallions, chopped
8 leaves romaine lettuce
Garnish: wedges of cantaloupe and honeydew melon, strawberries, toasted sliced almonds

Pour the chicken broth into a medium sauté pan; add enough water so that the liquid is about 1 1/2 inches deep (when it is added, the chicken should be covered by about 1/2 inch water). Add the carrot, onion, parsley, and bay leaf. Bring the liquid a boil over high heat. Add the chicken; reduce the heat to medium. Cover and cook for 8 to 10 minutes, or until the chicken is just cooked through. With a slotted spoon, remove the chicken from the sauté pan. Cut it into 1-inch squares and place on a plate to cool. (Discard the carrot, onion, parsley, bay leaf, and poaching liquid.) Meanwhile, in a medium bowl, stir together the Mango Chutney Dressing ingredients. Taste and adjust the seasonings. Add the grapes, scallions, and chicken; stir until the dressing is evenly distributed. To assemble the servings, line 4 plates with romaine lettuce leaves. Top each with a mound of chicken salad.

Advance preparation: The dressing will keep for up to 2 days in a tightly closed container in the refrigerator. If time permits, after the salad has been prepared, cover and refrigerate for at least an hour (or up to 1 day) to allow the flavors to blend.

Nonstick Butter Flavored Cooking Spray
1 C. Thinly Sliced Red Onion
1 Clove Garlic, minced
2 C. Sliced Mushrooms
8oz. Chicken Tenders
Fresh Lemon Juice
Paprika, basil, lemon pepper to taste
2 Hoagie rolls, cut in half lengthwise
Dijon mustard with horseradish
1/3 C. each low or non-fat cheddar cheese and Monterey Jack Cheese

Coat nonstick skillet with spray and heat over medium high heat. Add onion, garlic, and mushrooms. Cook, stirring often, until onion is golden and mushrooms are browned, about 6 minutes. Preheat broiler. Cover broiler pan with foil. Arrange chicken tenders in a single layer on broiler pan. Sprinkle with lemon juice and seasonings. Broil 1-2 inches from heat source for 2 minutes. Turn chicken and season again. Broil 1 minute more or until no longer pink. Slice chicken across grain into thin diagonal strips. Lightly toast rolls, spread with mustard. Spoon onion mushroom mix onto rolls, season with salt and pepper. Divide chicken over sandwiches and top with cheese. Broil 1 minute or until cheese has just melted. Serve open faced.

1/2 Avocado, peeled, pitted, chopped
2 T. Lime juice
1/4 C. Chopped Tomato
1/4 C. Chopped Red Onion
1 T. Dried Cilantro
1/4 C. Plain Yogurt
1/4 tsp. Chili Powder
4 slices whole grain bread
Red Leaf Lettuce
4 rings red bell pepper
8oz. Cooked boneless chicken breast, thinly sliced.

Combine all salsa ingredients (first 7) in small bowl and chill in fridge 1/2 hour to allow flavors to mingle. Toast bread lightly and cover each slice with a lettuce leaf. Top with a red pepper ring. Divide chicken over each slice. Cover with avocado salsa.

1 slice Rye Bread
1 tsp. Horseradish
1/2 tsp. Dijon Mustard
3oz. Pastrami (Healthy Choice or similar low sodium, low fat brand)
1oz. Sliced Swiss Cheese

Spread bread with horseradish and mustard. Top with lunchmeat and cheese. Broil until cheese is melted and bubbly.

1/4 C. Onion, chopped
1 Clove Garlic, minced
2 tsp. Parsley, minced
1/4 tsp. Dried Oregano
1/4 tsp. Dried Thyme
1/8 tsp. Salt
Dash Pepper
14 1/2oz. Can no salt added Chopped Tomatoes, undrained
1/4 C. Dry Red Wine
1/4 C. Water
1 1/2 T. no salt added Tomato Paste
1 Bay Leaf
1/8 C. Egg Substitute
1/8 C. Skim Milk
2 1oz. Slices part Skim Mozzarella Cheese
4 slices French Bread
1/3 C. Whole Wheat Cereal Biscuits, finely crushed

Coat a small saucepan with cooking spray; place over medium high heat. Add onion and garlic and sauté until tender. Add parsley and next four ingredients to pan and cook 30 seconds, stirring constantly. Add remaining ingredients through bay leaf. Reduce heat and simmer, uncovered, 20 to 30 minutes until slightly thickened, stirring occasionally. Remove and discard bay leaf.
Combine egg substitute and milk in a shallow bowl, beating well. Sandwich mozzarella between two slices of bread, dip carefully into egg mixture, then sprinkle each sandwich with crushed cereal. Place on baking sheet coated with cooking spray and bake at 400 degrees for 3 minutes. Turn sandwiches, and bake 4-6 minutes more until crisp and golden. Serve with warm tomato sauce.

2 1oz. Pieces of Frozen Bread Roll Dough, thawed
Dijon Mustard
2 extra thin slices Ham
2 thin slices reduced fat cheese
Sesame Seeds

Preheat oven to 350 degrees. Coat baking sheet with nonstick cooking spray. Roll each piece of dough to a 3-4” square, spread with mustard. Place ham, then cheese on dough, and roll up, trimming edges if necessary. Roll in sesame seeds and place on baking sheet, seam side down. Bake 10-12 minutes, until heated through and dough is golden brown.

Cut 1 pita bread in half. Prepare a salad of 1 1/2 cups of chopped romaine lettuce, 1/4 cups of chopped cucumber, 1/4 cup chopped tomatoes, 2 T. of chopped celery, 1 T. of diced green pepper, 1 ounce of crumbled feta cheese, and 2 medium black olives finely sliced. Toss with 2 T. of your favorite low calorie, low fat Greek salad dressing. Stuff each half of the pita bread with half of the salad.

From The Skinny Daily Post

Dressing:
Juice 1/2 lime
2 T. olive oil
1/4 T. red pepper flakes
zest of 1/4 orange
salt and black pepper to taste

Whisk dressing ingredients together and toss with:
1 7oz. package tuna
1/2 C. canned black beans
12 halved cherry tomatoes
1 handful roughly chopped cilantro (the important ingredient!)

A cup or so of this stuff is a great lunch and yummy great straight out of a Tupperware bowl, stuffed into a sandwich, or served atop pretty greens for a luncheon. Trade the canned tuna for fresh grilled tuna and you’ve got a dinner for kings.

Preheat oven to 450 degrees F. Place two pieces (3 or 4 oz. each, depending on your calorie level) of skinless chicken breast in 1/2 C. soy sauce mixed with 1/2 C. water for a half hour. Dice 2 T. each of cucumber, red onion, red bell pepper, tomato, and celery. Mix and set aside. Remove chicken from marinade and sprinkle with 2 tsp. Cajun Dust or other salt free Cajun seasoning. Place on baking pan, cover with foil and bake at 450 degrees F for 15 minutes. Cut into 1/4-inch strips. Heat 2 whole wheat pita breads (6 1/2 inches across). Slice open to form a pocket, and stuff each with 1/2 the chicken, 1/2 the vegetables, and 2 shredded lettuce leaves. Drizzle each with a mixture of 1 1/2 tsp. of Dijon mustard mixed with 1 tsp. honey. Fold, holding sides in with frilled pricks.

4oz. Steak, sliced into thin slices before cooking
Pepper
1/3 C. Crushed Tomatoes
2 Clove Garlic, minced
1 tsp. Fresh Oregano

Heat a skillet to medium-high to high heat. Season steak with pepper and cook for 15-30 seconds on each side for desired doneness; transfer to plate in oven and keep warm. Add remaining ingredients to pan and cook, stirring, until thick – about 4 minutes. Spoon sauce over steak for serving.

6oz flaked Tuna
1 Stalk Celery, chopped fine
1/4 C. Red Bell Pepper, chopped fine
1 T. fresh parsley, minced
2 tsp. Lemon Juice
1 tsp. ground mustard powder
1/4 tsp. Tarragon
1/2 tsp. Pepper
4 medium Cucumbers (cleaned well of wax)

In a small bowl mix all ingredients, except cucumbers and set aside. Halve each cucumber crosswise. Using a melon baller or paring knife, remove centers, leaving about 1/4“ shell. Discard seeds, but save and roughly chop as much of the flesh as you can. Add to the tuna mixtures. Stuff tuna mixture into cucumbers, and refrigerate until chilled (about 4 hours).

1 medium onion, sliced
1 small red bell pepper, sliced
1 small green bell pepper, sliced
2/3 C. medium or hot salsa
4 multigrain hoagie buns
3/4 lb thinly sliced roast beef
1/2 C. shredded reduced-fat Cheddar cheese

What you do: Cook the onion and bell peppers in a nonstick skillet until tender. Add the salsa and heat until warm. Construct the sandwiches with the buns, roast beef, onion, peppers, and cheese, then warm them in the microwave for 1 to 2 minutes on high, or until the cheese starts to melt.

Yield: 4 sandwiches
Calories: 353
Fat: 7g
Fiber: 3g

1 T. fat-free mayonnaise
1 flour tortilla
3 slices turkey bacon, cooked
3 oz. roast turkey breast, diced
2 slices tomato
2 leaves lettuce

Smear the mayonnaise on the tortilla. Line the middle of the tortilla with the bacon and top with the turkey breast, tomato, and lettuce. Roll the whole thing tightly into a tube.

Yield: 1 sandwich
Calories: 275
Fat: 9g
Fiber: 1g

1 portobello mushroom (4 oz.)
1/3 C. light herb vinaigrette dressing
1/2 large red bell pepper, sliced
1 clove garlic, finely minced
1 T. fat-free mayonnaise
1 onion-flavored sandwich roll
1 slice reduced-fat Monterey Jack cheese

Drop the mushroom in a resealable plastic bag. Add the dressing, seal the bag, and let the mushroom marinate in the fridge for a couple of hours. Next, plop it on a grill or in a nonstick skillet–along with the pepper–and cook for 4 to 5 minutes per side. While the mushroom cooks, stir the garlic and mayonnaise together and spread the mixture on the sandwich roll halves. Add the mushroom and cheese, and assemble.

Yield: 1 sandwich
Calories: 306
Fat: 10g
Fiber: 3g

2/3 C. sun-dried tomato bits
1 clove garlic, minced
1/4 tsp. salt
1 T. extra virgin olive oil
1 T. lemon juice
1/8 tsp. red pepper flakes
2 T. olives, chopped
8 slices sourdough french bread
4 oz. mozzarella cheese, preferably smoked
3 vine ripe tomatoes
2 tsp. balsamic vinegar
1 C. fresh basil leaf

Place sun-dried tomatoes in a bowl and cover with boiling water. Let stand 10 minutes. Squeeze dry. Mash garlic and salt into a paste. Transfer to a bowl and whisk in 1 T. oil, lemon juice and red-pepper flakes. Add tomatoes to the oil/garlic dressing along with the olives. Mix well. Spread tomato tepanade over 4 bread slices. Arrange cheese slices on top and sprinkle with black pepper. Place tomato slices on top and season with salt and vinegar. Top with several basil leaves and set remaining bread slices on top

Yield: 4 servings
Calories: 285
Fat: 12g
Fiber: 1g

2 tsp. olive oil
3 C. onions, thinly sliced
1 1/2 T. balsamic vinegar
1 1/2 T. currants
1/8 tsp. salt
1/8 tsp. freshly ground black pepper
1 16″ long baguette
4 oz. creamy goat cheese
4 T. olivada
1 7 oz. jar roasted red bell pepper
1 1/2 C. arugula

In heavy non-stick skillet, heat oil over low heat. Add onions and cook, stirring often until they are tender and light golden (15 to 20 minutes). Add vinegar, currants salt and pepper and stir in pan briefly. Remove from heat and let cool. Slice baguette into 4 equal lengths. Split each horizontally. Spread bottoms with goat cheese and tops with olivada. Spoon onion jam over the goat cheese, spreading evenly. Top with roasted peppers and arugula. Set tops on sandwiches and serve.

Yield: 4 servings
Calories: 217
Fat: 10g
Fiber: 2g

1 1/2 C. low-sodium beef broth
1/2 C. low-sodium soy sauce
1/2 C. water
1/4 C. rice vinegar
2 T. dark brown sugar
2 T. molasses
2 tsp. five-spice powder
1 tsp. crushed red pepper
1/2 tsp. freshly ground black pepper
1 C. chopped onion
2 lb. flank steak, trimmed
1 T. hoisin sauce
1/4 C. chopped fresh cilantro
8 (2 1/2-oz.) hoagie rolls

Combine first 9 ingredients in a large Dutch oven over medium-high heat, and bring to a boil. Add onion and beef; return to a boil. Cover, reduce heat, and simmer 1 hour and 45 minutes or until beef is tender, stirring occasionally. Remove from heat; let stand 10 minutes. Transfer beef to a cutting board, reserving cooking liquid in pan. Shred beef with 2 forks. Return shredded beef to pan; stir in hoisin sauce. Bring the mixture to a boil; reduce heat, and simmer 20 minutes or until most of the liquid evaporates, stirring occasionally. Remove from heat, and let stand 5 minutes. Stir in cilantro. Serve on rolls.

Yield: 8 servings
Serving size: 3/4 C. beef and 1 roll

Calories: 429
Fat: 13.2g
Fiber: 2.6g

2 C. Diced Cooked turkey
3/4 C. Pitted Prunes, quartered
1/2 C. Sliced Celery
1/4 C. Sliced Green Onions
1/2 C. Plain Nonfat yogurt
1 T. Sweet-hot mustard
Salt and Pepper, to taste
Lettuce Leaves
3 pita breads (about 6 inches each), halved to make 6 pockets

In bowl combine all ingredients except salt, pepper, lettuce and pita pockets. Toss to mix thoroughly. Season with salt and pepper. Cover and refrigerate until chilled. Fill pita pockets with turkey mixture and lettuce leaves.

1/2 C. reduced-sodium soy sauce
2 T. sugar
2 T. rice vinegar
4 cloves garlic, finely chopped
4 tsp. dark Asian sesame oil
1/4 tsp. red-pepper flakes
1 1/2 lb. top-round steak (1 1/2 inches thick)
1 head Boston or leaf lettuce, cored
1 bunch scallions, trimmed
1 1/2 C. bean sprouts
2 sweet red peppers, thinly sliced
Mushroom Soup (see recipe below)

In large glass dish, combine soy, sugar, vinegar, garlic, oil and pepper flakes. Slice beef into 2-inch-wide strips. Add beef to dish (photo 2). Cover; refrigerate 1 hour or up to 12 hours. Cut scallions in 2-inch pieces; thinly slice lengthwise. Separate lettuce leaves. Place scallions, sprouts, peppers and lettuce in separate serving bowls. Heat oven to broil. Transfer beef to broiler-pan rack; pour marinade into small saucepan and boil 3 minutes. Let cool; reserve to serve with beef. Broil beef 4 inches from heat for 3 minutes. Turn beef over. Broil until desired doneness, 2 to 3 minutes. Let beef stand 10 minutes. Thinly slice on diagonal. Arrange on plate. To make rolls, arrange few pieces of beef and each vegetable on lettuce; drizzle with reserved marinade. Roll up, tucking in ends. Serve with soup.

Yield: 6 servings
Caloties: 225
Fat: 7g
Fiber: 2g

Asian Mushroom Soup: In saucepan, simmer 6 C. reduced-sodium beef broth, 3 C. cooked noodles, 1 1/2 C. sliced mushrooms, 6 T. chopped scallions, 1/4 tsp. ginger and a pinch cayenne for 5 minutes. Yield: 6 servings, Calories: 146, fat: 2g, fiber: 1g

Slaw:
1/3 C. reduced-fat mayonnaise dressing
1 T. fresh lemon juice
1 T. nonfat milk
1/2 tsp. sugar
1/2 tsp. ground celery seeds
1 bag (16 oz.) shredded coleslaw mix
Pork Melts:
1 crusty baguette (18 inches long, about 6 oz., or trimmed to weigh 6 oz.)
3 T. sweet pickle relish
3 T. sweet pickle relish
1 jar (12 oz.) roasted red peppers, drained
1 container (20 oz.) prepared pulled pork with barbecue sauce
1 C. shredded reduced-fat cheddar cheese (4 oz.)

Slaw: In small bowl, whisk together the mayonnaise dressing, lemon juice, milk, sugar and celery seed. Place coleslaw mix in medium-size bowl. Add the mayonnaise mixture; toss to combine. Cover and refrigerate until serving. Pork Melts: Heat oven to 400°. Slice baguette into 3 equal pieces, each about 51/2 inches long. Slice each piece of bread in half horizontally to make 6 pieces total. Arrange the bread pieces, cut sides up, on a baking sheet. Spread 1/2 T. relish onto each piece of bread. Top with roasted peppers, dividing equally. Divide pulled pork among bread pieces, about 1/3 C. per sandwich. Sprinkle with cheddar, dividing equally. Bake sandwiches in 400° oven 12 minutes or until barbecued pork is hot and cheese is melted. Run under the broiler for 2 minutes until bubbly, if desired. Serve warm with coleslaw.

Yield: 6 servings
Calories: 343
Fat: 10g
Fiber: 3g

1 package (8 oz.) crescent roll dough
4 tsp. yellow mustard
4 slices roast beef
4 slices American cheese
1 can (4 oz.) diced green chiles, drained

Heat oven to 375°. Unroll dough into 4 rectangles. Spread each rectangle with 1 tsp. mustard. Top each with 1 slice roast beef, cheese and one-quarter of chiles. Beginning at short end, roll up. Pinch seam closed. Place, seam side down, on baking sheet. Slash tops. Bake in 375° oven 15 minutes, until golden and crisp. Serve warm.

Yield: 4 servings
Calories: 305
Fat: 16g
Fiber: 0g

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

2 oz. raw chicken breast sliced
1/4 C. Arborio Rice
1-1/2 cup raw mushrooms, chopped
1/8 cup shallot or onion
Splash white wine
Splash lemon juice
Low-sodium chicken broth
1 cup asparagus
Fresh parsley

Panfry chicken and mushrooms in a little stock then remove from pan. Panfry shallot/onion in stock. Add rice & cook 2 minutes stirring occasionally. Add dash or two of wine and stir until absorbed. Add dash or two of lemon juice and stir until absorbed. Add chicken stock a little at a time, stirring until absorbed before each new addition, about every 5 minutes. Continue until rice is tender, about 25-30 minutes. Stir in chicken, mushrooms, asparagus, & parsley. Season to taste with pepper and favorite Mrs. Dash blend.

4 medium baking potatoes
3/4 C lowfat (1%) cottage cheese
1/4 C lowfat (1%) milk
2 T. soft margarine
1 tsp. dill weed
3/4 tsp. herb seasoning
4-6 drops hot pepper sauce
2 tsp. Parmesan cheese, grated

Prick potatoes with fork. Bake at 425 °F for 60 minutes or until fork is easily inserted. Cut potatoes in half lengthwise. Carefully scoop out potato, leaving about 1/2 inch of pulp inside shell. Mash pulp in large bowl. By hand, mix in remaining ingredients, except Parmesan cheese. Spoon mixture into potato shells. Sprinkle each top with 1/4 tsp. Parmesan cheese. Place on baking sheet and return to oven. Bake for 15–20 minutes or until
tops are golden brown.

Yield: 8 servings
Serving size: 1/2 potato
Total fat: 3g
Total fiber: 2g