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Category: High Fiber

Stir-Fry Salad with Rice

Stir-Fry Salad with Rice

1 T. vegetable oil
1 lb. boneless skinless chicken breasts, cut into strips
3 C. assorted cut-up vegetables (such as broccoli, red pepper, carrots and pea pods)
1/2 C. Reduced Fat Italian Dressing
2 T. soy sauce
1 bag (10 oz.) salad greens
1 C. Brown Rice, cooked

Heat oil in large nonstick skillet on medium-high heat. Add chicken; cook and stir 5 minutes or until cooked through. Add vegetables; cook an additional 2 minutes or until vegetables are crisp-tender.
Mix dressing and soy sauce. Place salad greens in large salad bowl. Add chicken mixture and rice; mix lightly. Serve with dressing mixture.

Yield: 4 servings
Calories: 310
Fat: 11g
Fiber: 4g

A.1. Cajun Grilled Steak and Vegetables

A.1. Cajun Grilled Steak and Vegetables

1 boneless beef sirloin steak (1-1/4 lb.), 1 inch thick
1 medium zucchini, halved
1 medium yellow squash, halved
1 small eggplant, sliced
2 medium red onions, halved
1/2 C. A.1. Marinade New Orleans Cajun, divided

Place steak and combined vegetables in separate resealable plastic bags. Pour 1/4 C. of the marinade over the steak and the remaining marinade over the vegetables. Seal bags; turn to coat. Refrigerate 30 minutes to marinate. Preheat grill to medium-high heat. Remove steak and vegetables from bags; discard marinade. Grill steak 10 minutes; turn over. Add vegetables to the grill. Grill 5 to 8 minutes or until steak is cooked through and vegetables are crisp-tender, turning vegetables occasionally.

Yield: 4 servings
Calories: 260
Fat: 7g
Fiber: 5g

Greek-Style Couscous Salad

Greek-Style Couscous Salad

1 C. whole wheat couscous, uncooked (or 4 C. cooked bulgur wheat)
1 C. halved cucumber slices
1 large tomato, chopped
1 pkg. (4 oz.) Crumbled Reduced Fat Feta Cheese
1 tsp. dill weed (optional)
1/2 C. Reduced Fat Italian Dressing

Cook couscous as directed on package, omitting the salt and butter. Fluff with fork. Place in a large bowl; cool 10 min. Add remaining ingredients; toss lightly. Cover. Refrigerate at least 1 hour to allow flavors to blend.

Yield: 6 servings
Calories: 190
Fat: 6g
Fiber: 5g

Polenta with Smoky Mushroom Ragout

Polenta with Smoky Mushroom Ragout

Polenta:
6 C. water
1 1/2 C. dry polenta
1 T. butter, cut into small pieces
1 1/2 tsp. salt

Ragout:
1 T. olive oil
2 C. chopped onion
8 C. sliced oyster mushroom caps (about 1 1/2 lb.)
1/2 tsp. salt
1/4 C. Côtes du Rhône or other fruity red wine
1 T. chopped drained canned chipotle chiles in adobo sauce
1 tsp. dried oregano
3 garlic cloves, minced
1 (28-oz.) can whole tomatoes, drained and chopped
2 C. (8 oz.) crumbled queso fresco cheese
2 T. chopped fresh cilantro

Preheat oven to 350°. To prepare polenta, combine first 4 ingredients in a 13 x 9-inch baking dish, stirring well. Bake at 350° for 1 hour or until liquid is absorbed. Cover polenta and keep warm. To prepare ragout, while polenta bakes, heat oil in a large Dutch oven over medium-high heat. Add onion, and sauté 5 minutes or until tender. Add mushrooms and 1/2 tsp. salt; cook 10 minutes or until mushrooms release moisture and begin to brown, stirring occasionally. Add wine, chiles, oregano, and garlic. Reduce heat to medium, and cook 1 minute or until liquid evaporates, stirring constantly. Stir in tomatoes, and cook over low heat 15 minutes or until the mixture thickens slightly, stirring occasionally. Spoon ragout over polenta; sprinkle evenly with cheese. Bake at 350° for 15 minutes or until cheese begins to melt. Sprinkle with cilantro.

Yield: 8 servings
Calories: 250
Fat: 5.6g
FIber: 5.8g

Ginger Pork Wraps

Ginger Pork Wraps

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

Nonesuch Poele

Nonesuch Poele

3 tsp. light olive oil, divided
1 C. chopped sweet onion
1 T. finely diced ginger root
1 rutabaga, cut in 1-inch dice (1 C.)
1 parsnip, cut in 1-inch dice (1/2 C.)
2 carrots, cut in 1-inch dice (1 C.)
1/2 sweet potato, cut in 1-inch dice (1/2 C.)
1 stalk celery, cut in 1-inch dice (1/2 C.)
2 C. low sodium vegetable or chicken stock
8 oz. low fat, extra firm tofu, cut in 1-inch dice (or substitute 8 oz. chicken breast, turkey breast, pork tenderloin, ostrich, bison or other lean meat)
1 sprig fresh rosemary, 4-inches long
16 snow peas, strings removed
8 cherry tomatoes
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
1 T. arrowroot mixed with 2 T. water
2 T. finely chopped green onion tops
2 T. freshly grated Parmesan
Cayenne pepper, to taste

Heat 2 tsp. oil in a 10-inch skillet on medium-high. Add the onion and ginger and shallow fry until just browned, about 3 minutes. Toss in the rutabagas, parsnips, carrots and sweet potatoes and continue cooking 4 more minutes. Stir in the celery, stock, tofu and rosemary. Cover and cook at a gentle boil for 10 minutes or until the vegetables are tender. If you are using meat instead of the tofu, shallow fry, on medium-low heat, in a separate pan in the remaining tsp. of oil until cooked through. It will take about the same amount of time as the vegetables. Add the snow peas and tomatoes to the vegetables and cook for 2 minutes. Season with salt and pepper. Remove the pan from the heat, stir in the arrowroot slurry and return to the heat to thicken. Serve the vegetables in a mound on 2 heated plates. Lay the cooked meat (if you are using it) on top. Spoon the thickened pan juices over the dish and dust well with the chopped onion tops, Parmesan cheese and cayenne.

Yield: 2 servings
Calories: 381
Fat: 10g
Fiber: 11g

Chickpea Stew Scented with Lemon and Cumin

Chickpea Stew Scented with Lemon and Cumin

4 C. water
1 C. instant dry polenta
1 T. butter
1 T. olive oil
1 C. chopped onion
1 1/2 tsp. bottled minced garlic
1/4 C. lemon juice
1 tsp. ground cumin
1/4 tsp. black pepper
2 (15-oz.) cans chickpeas (garbanzo beans), drained
2 (14.5-oz.) cans diced tomatoes, undrained
1/2 C. chopped green onions
3/4 C. reduced-fat sour cream

Bring water to a boil in a medium saucepan. Gradually add polenta, stirring constantly with a whisk. Reduce heat, and simmer 3 minutes, stirring frequently. Remove from heat; stir in butter. Cover and set aside.
While polenta cooks, heat oil in a large nonstick skillet over medium-high heat. Add onion and garlic; sauté for 3 minutes. Add lemon juice, cumin, black pepper, chickpeas, and tomatoes; bring to a boil. Reduce heat, and simmer 6 minutes. Stir in the green onions. Serve stew over polenta. Top with sour cream.

Yield: 6 servings
Serving size: 1 1/3 C. stew, 2/3 C. polenta, and 2 T. sour cream

Calories: 400
Fat: 9.6g
Fiber: 9.8g

Creamy Polenta and Saute of Mixed Greens

Creamy Polenta and Saute of Mixed Greens

1 oz. sun-dried tomatoes, packed without oil (about 8)
1/2 C. boiling water
1 C. yellow cornmeal
1/4 tsp. black pepper, divided
2 (16-oz.) cans fat-free, less-sodium chicken broth, divided
1 C. water
Olive oil-flavored cooking spray
2 C. vertically sliced onion
1 C. red bell pepper strips
4 garlic cloves, minced
5 C. torn mixed dark greens (such as beet, collard, mustard, turnip, and kale)
1/4 C. (1 oz.) grated fresh Parmesan cheese

Combine tomatoes and boiling water; let stand 30 minutes. Drain and slice. Combine cornmeal and 1/8 tsp. black pepper in a large saucepan. Gradually add 3 C. broth and 1 C. water, stirring constantly with a whisk. Bring to a boil; reduce heat to medium, and cook 20 minutes, stirring frequently. Remove from heat; keep warm. Place a large nonstick skillet coated with cooking spray over medium heat until hot. Add onion and bell pepper; saut� 10 minutes or until tender. Add sun-dried tomatoes and garlic; saut� 1 minute. Stir in 1 C. broth and greens; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until greens are tender. Stir in 1/8 tsp. black pepper. Spoon the polenta into center of each of 4 plates, and top evenly with greens mixture. Sprinkle with cheese.

Yield: 4 servings
Serving size: 1 C. polenta, 3/4 C. greens, and 1 T. cheese

Calories: 245
Fat: 3.2g
Fiber: 5.9g

Artichokes with Roasted Pepper Dip

Artichokes with Roasted Pepper Dip

2 red bell peppers
2 artichokes (1 pound)
12 C. water
3 lemon slices
1 bay leaf
2 tsp. olive oil
2 tsp. Dijon mustard
1 tsp. red wine vinegar
1/4 tsp. dried fines herbes
1/8 tsp. black pepper
1 T. finely crumbled feta cheese
1/2 tsp. capers

Preheat broiler. Cut bell peppers in half lengthwise, discarding seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil for 10 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 20 minutes. Peel and set aside. Cut off artichoke stems, and remove bottom leaves. Trim about 1 inch from tops of artichokes. Bring water, lemon slices, and bay leaf to a boil in a large Dutch oven. Add artichokes; cover, reduce heat, and simmer 25 minutes or until a leaf near the center of each artichoke pulls out easily. Drain well; discard lemon and bay leaf. Set aside. Combine bell peppers, oil, mustard, and vinegar in a blender; process until smooth. Combine bell pepper mixture, fines herbes, and black pepper. Spoon 2/3 C. into a serving bowl; sprinkle with feta and capers. Serve with artichokes. Cover and chill remaining dip.

2 servings (serving size: 1 artichoke and 1/3 C. dip)
Calories: 105
Fat: 4g
Fiber: 7g

Spaghetti With Bacon and Peas

Spaghetti With Bacon and Peas

4 slices bacon
1 medium onion, finely chopped
1 lb. thin spaghetti or vermicelli
1 (10-oz.) package frozen peas
1 (15-oz.) container part-skim ricotta cheese
1/2 C. grated pecorino-Romano or Parmesan cheese
1/2 tsp. salt or to taste
1/4 tsp. coarsely ground black pepper

In a large skillet over medium heat, cook bacon until browned. Transfer to paper towels to drain. Pour off all but 1 T. bacon drippings. Add onion and cook until tender and golden, 8 to 10 minutes. Meanwhile, cook pasta according to package directions. During the last minute, add peas to cooking water. When pasta is done, drain, reserving 2 C. cooking water. Return spaghetti and peas to pot. Add onion mixture, cheeses, salt and pepper and stir to combine. Add enough reserved water to make a creamy sauce (start with 1 C. and add more gradually). Adjust seasonings. Transfer mixture to a large serving bowl.

Yield: 6 servings
Calories: 453
Fat: 9g
Fiber: 4g

Unstuffed Cabbage Skillet

Unstuffed Cabbage Skillet

3/4 lb. extra lean ground beef
1 medium yellow onion, chopped
1 pkt. Good Seasons Zesty Italian Salad Dressing Mix
1 can (28 oz.) crushed tomatoes
8 C. shredded cabbage (about 1 lb.)
1 C. water
1 C. Minute Brown Rice, uncooked

Brown meat and onion with dressing packet in large skillet or Dutch oven on medium-high heat 4 to 6 minutes or until meat is cooked through. Add tomatoes and cabbage; stir. Reduce heat to simmer; cover tightly. Cook 20 to 25 minutes or until cabbage is tender. Stir in water and rice; bring to boil. Cover; reduce heat and cook 5 minutes. Remove from heat; stir and cover. Let stand 5 minutes before serving.

Yield: 4 servings
Calories: 310
Fat: 6g
Fiber: 8g

Slow Cooker Pierogies in Pepper-Shallot Sauce

Slow Cooker Pierogies in Pepper-Shallot Sauce

1 can (28 oz.) crushed tomatoes
1 shallot, thinly sliced
1 C. chopped sweet green peppers
1/2 tsp. olive oil
1/2 T. red wine vinegar
1/2 tsp. Italian herb seasoning
1/2 tsp. black pepper
1 lb. potato-filled pierogies, fresh or frozen (thawed)

Combine the first 7 ingredients in the crockery pot. Cover and cook on LOW for 5-9 hrs. or on HIGH for 3 1/2 to 5 hrs. Add the pierogies. Cover and cook for 1 hr.

Yield: 6 servings
Calories: 179
Fat: 2.1g
Fiber: 4.2g

Polenta Gratin with Mushrooms and Fontina

Polenta Gratin with Mushrooms and Fontina

1 (16-oz.) tube of polenta, cut into 1/4-inch-thick slices
Cooking spray
1 (8-oz.) package presliced mushrooms
1 tsp. bottled minced garlic
1/4 tsp. salt
1/3 C. sun-dried tomato Alfredo sauce (such as Classico)
1/4 C. chopped fresh basil
1/4 C. (1 oz.) shredded fontina cheese

Preheat oven to 500°. Arrange polenta slices in an 11 x 7-inch baking dish coated with cooking spray, allowing slices to overlap. Heat a medium nonstick skillet coated with cooking spray over medium-high heat. Add mushrooms; cook 2 minutes, stirring frequently. Stir in garlic and salt. Cover, reduce heat, and cook 2 minutes. Stir in Alfredo sauce and basil. Spoon mushroom mixture evenly over polenta. Top with cheese. Bake at 500° for 7 minutes or until thoroughly heated.

Yield: 3 servings
Calories: 221
Fat: 7.4g
Fiber: 4.1g

Artichokes and Spinach au Gratin

Artichokes and Spinach au Gratin

6 artichokes (4 to 4 1/2 in. wide) or 2 packages (9 oz. each) frozen artichoke hearts
1 tsp. dried thyme
1 tsp. coriander seed
1 tsp. dried basil
1/2 tsp. coarsely crushed black peppercorns
Spinach filling (recipe follows)
3/4 C. shredded gruyere or Swiss cheese

Rinse and drain fresh artichokes. Trim leaves off just above artichoke bottoms. Discard leaves or save to cook separately. In a 3- to 4-quart pan over high heat, bring 1 1/2 quarts water, thyme, coriander, basil, and peppercorns to a boil. Add fresh artichoke bottoms, cover, reduce heat, and simmer until bottoms are tender when pierced, about 30 minutes. (Or add frozen artichoke hearts and simmer until thawed and seasoned, about 10 minutes.) Drain artichokes. Trim coarse fibers from artichoke bottoms, break off remaining leaves, and scoop out and discard fuzzy centers. Place artichokes in a shallow 8- or 9-inch-wide casserole; turn bottoms C. side up. Cover artichokes with spinach filling and sprinkle with cheese. Bake in a 350° oven until cheese is lightly browned, about 35 minutes (45 minutes if chilled).

Spinach filling: Thaw 2 packages (10 oz. each) frozen leaf spinach and squeeze out as much liquid as possible. Coarsely chop spinach. Peel and chop 1 onion (1/2 lb.). In a 10- to 12-inch frying pan, frequently stir onion, 1/4 C. water, and 1 T. butter or margarine until onion is slightly browned, about 5 minutes. Remove from heat and mix 2 T. all-purpose flour with onion, then smoothly stir in 1 C. fat-skimmed chicken broth and fat free half-and-half. Season with 1/4 tsp. fresh-grated or ground nutmeg. Stir over high heat until boiling, about 2 minutes. Add spinach, mix well, and season to taste with salt and pepper. Use hot or cold.

Yield: 6 servings
Calories: 192
Fat: 10g
Fiber: 7.9g

Red Cabbage-Apple Compote

Red Cabbage-Apple Compote

1 teaspoon vegetable oil
5 cups thinly sliced red cabbage
2 1/2 cups diced peeled Granny Smith apple (about 3/4 pound)
1 cup diced onion
3/4 cup apple juice
1/2 cup maple syrup
1/4 cup balsamic vinegar
1/4 teaspoon salt
1/8 teaspoon black pepper

Heat the oil in a large skillet over medium-high heat. Add the cabbage, apple, and onion; sauté 3 minutes. Stir in apple juice and remaining ingredients. Cover, reduce heat to medium, and cook 35 minutes, stirring occasionally.

Yield: 4 servings (serving size: 1 cup)

CALORIES 214
FAT 1.8g
FIBER 4.5g

Guacamole and Turkey Sandwiches

Guacamole and Turkey Sandwiches

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

Chipotle Black Beans

Chipotle Black Beans

2 teaspoons vegetable oil
1/2 cup chopped red bell pepper
2 garlic cloves, minced
1/4 cup bottled chipotle salsa (or other salsa)
1 (15-ounce) can black beans, rinsed and drained
2 tablespoons chopped fresh cilantro

Heat oil in a medium saucepan over medium heat. Add bell pepper and garlic; cook 5 minutes, stirring occasionally. Stir in salsa and beans; simmer 5 minutes. Sprinkle with cilantro.

Yield: 2 servings
Calories: 268
Fat: 5.9g
Fiber: 7.9g

Green Chile Sopes with Chipotle Mayonnaise, Shrimp, and Pineapple Slaw

Green Chile Sopes with Chipotle Mayonnaise, Shrimp, and Pineapple Slaw

Mayonnaise:
1 (7-ounce) can chipotle chiles in adobo sauce
2 tablespoons low-fat mayonnaise
2 teaspoons fresh lime juice
1/8 teaspoon salt
1 garlic clove, minced

Slaw:
2 1/2 cups very thinly sliced green cabbage
3/4 cup (1/2-inch) cubed fresh pineapple
1/2 cup vertically sliced onion
1/2 cup thinly sliced green onions
1/3 cup julienne-cut radishes (about 2 large)
1/4 cup shredded carrot
1/4 cup finely chopped fresh cilantro
2 teaspoons white vinegar
1/8 teaspoon salt

Chile:
1 poblano chile

Shrimp:
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
16 medium shrimp, peeled and deveined (about 1/2 pound)
Cooking spray

Beans:
1 (15-ounce) can pinto beans, undrained

Sopes:
2 cups masa harina
1 1/4 cups water
1/2 teaspoon salt
2 tablespoons peanut oil, divided

To prepare mayonnaise, remove 1 teaspoon adobo sauce from can; reserve remaining sauce and chiles for another use. Combine 1 teaspoon adobo sauce, mayonnaise, lime juice, 1/8 teaspoon salt, and garlic, stirring well. Cover and chill. To prepare slaw, combine the cabbage and next 8 ingredients (cabbage through 1/8 teaspoon salt) in a medium bowl, tossing to combine. Cover and chill. Preheat broiler. To prepare chile, place poblano on a foil-lined baking sheet; broil 10 minutes or until blackened, turning occasionally. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel chile; cut in half lengthwise. Discard the seeds and membranes. Thinly slice chile; set aside. To prepare shrimp, heat a large nonstick skillet over medium-high heat. Sprinkle 1/8 teaspoon salt and black pepper over shrimp. Coat pan with cooking spray. Add shrimp to pan; cook 3 minutes on each side or until done. Remove from pan; keep warm. To prepare pinto beans, place beans in a small saucepan over medium-high heat; bring to a boil. Reduce heat; cover and keep warm. To prepare sopes, combine masa harina, water, and 1/2 teaspoon salt; stir until a dense dough forms. Divide masa mixture into 8 equal portions. Roll each portion into a ball using moist hands. Pat each ball into a 1/4-inch-thick patty. Wipe skillet with a paper towel. Heat pan over medium-high heat. Add 1 tablespoon oil. Place 4 sopes in pan; cook 5 minutes or until browned. Lightly coat tops of sopes with cooking spray. Turn over; cook 5 minutes or until browned. Repeat procedure with remaining oil and sopes. Place about 1 cup slaw on each of 4 plates. Arrange 2 sopes on each plate. Using a slotted spoon, spoon 2 tablespoons pinto beans on each sope; top each with 2 shrimp. Spoon 1 teaspoon mayonnaise over each sope. Divide the poblano strips evenly among servings.

Yield: 4 servings
Calories: 450
Fat: 14.8
Fiber: 7.9

Tiny Blueberry Pancakes

Tiny Blueberry Pancakes

1/3 C. nonfat buttermilk pancake mix
1/4 C. skim milk
butter-flavored cooking spray
1/3 C. fresh blueberries
1/4 C. sugar-free maple syrup, warmed

Mix pancake mix and skim milk according to package directions. Lightly coat a nonstick griddle or skillet with cooking spray. Place over medium-hot heat.
Ladle 1/4 C. of pancake batter onto the hot griddle. Sprinkle the top of each pancake with a few of the blueberries. Cook until bottom is lightly browned, about 2 minutes. Turn and cook the other side. Transfer to a warmed plate and pass the syrup to pour over the pancakes.

Yield: 1 serving
Calories: 205
Fat: 0g
Fiber: 5g

Italian Tofu Frittata

Italian Tofu Frittata

1 cup onion, chopped fine
4 cloves garlic, minced
1 cup zucchini, diced
1 cup red bell pepper, diced
2 cups finely chopped kale, (remove stems)
1 cup chopped fresh tomato
1/4 cup chicken or vegetable broth
2 T. red wine vinegar
5 oz firm light tofu, drained
4 egg whites
1 T. dried Italian seasoning
1/4 tsp. turmeric
salt and white pepper to taste
2 T. chopped fresh parsley

Prepare vegetables by chopping them and having them ready. Pureé tofu with egg whites, Italian seasoning and turmeric in blender. In 10 inch non-stick pan, sauté onion, garlic, zucchini, bell pepper, kale, and tomato for about 1 minute over medium low heat, stirring often with a little nonstick spray or a bit of water. Add broth and red wine vinegar. Pour tofu mixture over vegetables, cover and cook over low heat until mixture is completely firm and cooked, about 12 minutes. Top with chopped parsley.

Yield: 4 servings
Calories: 130
Fat: 3.7g
Fiber: 4g

Perfect Oatmeal

Perfect Oatmeal

2 1/4 cups water
dash salt
1 cup regular rolled oats
1/2 tsp. cinnamon
1/2 cup raisins
1/4 cup chopped walnuts
soy milk, or skim milk

butter, as desired
sweetener such as molasses, or honey

Combine the water and salt in a small saucepan and turn the heat to high. When the water boils, turn the heat to low, add oatmeal, and cook, stirring, until the water is just absorbed, about 5 minutes. Add cinnamon, raisins, and walnuts, stir, cover the pan and turn off heat. Let set for 5 minutes. Serve with milk and sweetener.

Yield: 2 servings
Calories: 362
Fat: 12.6g
Fiber: 8g

Cold Artichoke Starter

Cold Artichoke Starter

2 large artichokes, about 10 ounces each
1/4 C. white wine vinegar
1 tsp. mustard seeds
1/2 tsp. whole peppercorns
water
2 shallots, minced
1/2 C. finely chopped flat-leaf parsley
1/3 C. finely minced fresh herbs — all or 1 or the following: chervil, dill, thyme, or tarragon
1 tsp. capers, rinsed
1 small clove garlic, minced
juice and grated zest of 1 lemon
1 T. olive oil
freshly ground pepper

Remove coarse outer leaves from artichokes and trim stems flush with the base. Using a sharp knife, cut off top third of each artichoke. Trim thorny tips from remaining leaves and rinse under running cold water.
Place artichokes side by side in a pot just large enough to hold them securely. Add vinegar, mustard seeds, and peppercorns to the bottom of the pot. Fill with water to come about half way up the sides of the artichokes. Cover and bring to a boil over high heat.
Reduce heat and simmer, partially covered, until artichoke bottoms are tender when pierced, about 35 minutes. Drain. Transfer artichokes to a small metal pan and place in freezer for about 15 to 20 minutes, until chilled. Or, cover and refrigerate artichokes until the next day. In a small bowl, combine the shallots, parsley, herbs, capers, garlic, lemon juice, lemon zest, and olive oil. Using a sharp knife, cut chilled artichokes in half lengthwise. Remove sharp-pointed inner leaves and scoop out the fuzzy centers. Set each half on a salad plate and top with an equal portion of the shallot mixture and season with pepper.

Yield: 4 servings
Calories: 72
Fat: 4g
Fiber: 4g

Grilled Ostrich Filets with Roasted Vegetables and Cannellini Beans

Grilled Ostrich Filets with Roasted Vegetables and Cannellini Beans

olive oil cooking spray
3 C. canned cannellini beans, drained and rinsed well
1 to 2 garlic cloves, minced
3 plum tomatoes, 9 ounces, seeded and thinly sliced lengthwise
4 ounces portobello mushrooms, thinly sliced
6 ounces sugar snap peas, strings removed
1 1/2 T. red wine vinegar
1 T. olive oil
1 T. chopped fresh flat-leaf parsley
freshly ground pepper
4 4-ounce ostrich filets
olive oil cooking spray
freshly ground pepper

Preheat oven to 425°F. Spray a 9 X 13-inch (22.5 X 32.5 cm) baking pan with cooking spray. Spread the beans in the bottom of the pan; sprinkle with minced garlic and stir. Top with sliced tomatoes, mushrooms, and sugar snap peas, placing each in a separate section on top. Sprinkle with vinegar and olive oil. Sprinkle with parsley and pepper. Roast 18 to 20 minutes, stirring gently after 15 minutes, until the mushrooms are tender and sugar snap peas are crisp cooked. While vegetables are roasting, spray the grill with cooking spray, and grill ostrich for 2 to 3 minutes per side, turning once. Grind fresh pepper over ostrich and let stand for 1 minute. Cut each filet into thin slices. To serve, divide the beans and vegetables on 4 dinner plates; place a fanned ostrich filet in the center.

Yield: 4 servings
Calories: 380
Fat: 6g
Fiber: 10g

Blackberries with Citrus Sauce

Blackberries with Citrus Sauce

3 T. fresh orange juice
2 T. granulated sugar
2 T. fresh lemon juice
1 T. fresh lime juice
1 1/2 tsp. cornstarch
1/2 tsp. grated orange zest
1/2 tsp. grated lemon zest
1/2 tsp. grated lime zest
3 C. blackberries

To prepare sauce, in small saucepan, with wire whisk, combine orange juice, sugar, lemon and lime juices, cornstarch, fruit zests and 1/3 C. cold water, blending until cornstarch is dissolved. Cook mixture over medium heat, stirring constantly, 3 minutes, until thickened. Divide berries evenly among 4 dessert dishes; top each portion with one-fourth of the sauce.

Yield: 4 servings
Calories: 93
Fat: 0g
Fiber: 5g

Island Fish Chowder

Island Fish Chowder

2 ounces salt pork, diced
2 T. vegetable oil
1 C. diced potatoes
1/2 C. chopped onion
1/2 C. sliced carrots
1/2 C. chopped celery
1/2 C. chopped green pepper
2 bay leaves
1/2 tsp. dried thyme
1 Scotch bonnet chile
1/4 C. tomato paste
2 medium tomatoes, diced
4 C. water
1/2 pound grouper or other fish, cut
into 1-inch pieces
Salt and pepper to taste

Cook pork in oil until light brown in Dutch oven. Add vegetables; cook and stir until vegetables are tender, 3 to 5 minutes. Add the bay leaves, thyme, chile, tomatoes, tomato paste and water; bring to a boil. Reduce heat and cook over low heat for 15 minutes. Spoon off fat and add the fish. Continue cooking until fish is done, about 10 to 15 minutes. (Scallops, shrimp, etc. may be added to recipe if desired.)

Yields 6 servings
Calories: 193
Fat: 13.g
Fiber: 10.8g

Fried Plantain with Spicy Tomato Relish

Fried Plantain with Spicy Tomato Relish

3/4 C. chopped onion
2 cloves garlic, minced
1 T. cooking oil
1 C. chopped tomato
1 C. chopped red sweet pepper
1/2 of a 6-ounce can tomato paste (1/3 C.)
1 small jalapeno pepper, seeded, if desired, and finely chopped
Salt
Pepper
2 ripe plantains
1/2 C. cooking oil

In a medium saucepan cook onion and garlic in the 1 T. hot oil about 5 minutes or until tender. Stir in tomato, chopped red sweet pepper, tomato paste, and jalapeno pepper. Cook, uncovered, over low heat for 10 to 15 minutes or until desired consistency. Add salt and pepper to taste. Remove from heat and keep warm. Meanwhile, peel plantains and halve lengthwise or cut long diagonal slices 1/2 to 3/4 inch thick. In a large skillet heat the 1/2 C. oil over medium heat. Fry plantain halves or diagonal slices in hot oil about 4 minutes or until tender and golden, turning once. Carefully remove from skillet and place on a cutting board. Using the back of a spatula, press to flatten plantain halves to 1/4-inch thickness. Return to skillet; fry 1 to 2 minutes more or until heated through, turning once. Drain on paper towels. Season to taste with salt and pepper. Serve with warm tomato relish. Makes 4 servings. *Note: Because chili peppers contain very pungent oils, be sure to protect your hands when preparing them. Put gloves or sandwich bags over your hands so your skin doesn’t come in contact with the peppers. Always wash your hands and nails thoroughly in hot, soapy water after handling chili peppers. Make-ahead tip: Prepare relish; cover and chill up to 1 week. Reheat to serve.

Yield: 4 servings
Calories: 295
Fat: 18g
Fiber: 4g

Garlicky Red Beans and Pork

Garlicky Red Beans and Pork

1 T. + 1 tsp. olive or vegetable oil
10 ounces boneless pork loin, cut into 1 1/2″ cubes
1/4 tsp. freshly ground black pepper
1 C. chopped red onions
6 garlic cloves, minced
2 C. coarsely chopped tomatoes
6 ounces dried red kidney beans, soaked overnight, rinsed and drained
1/4 C. drained canned mild or hot chopped green chile peppers
1/2 tsp. ground cumin

In large saucepan, heat oil; add pork and black pepper. Cook over medium heat, stirring frequently, 8-10 minutes, until pork is cooked through and lightly
browned. Add onions and garlic; cook, stirring frequently, 8 minutes longer, until onions are tender. Stir tomatoes, beans, chile peppers, cumin and 1/2 C. water into pork mixture; bring liquid to a boil. Reduce heat to low; cook, covered, 50-60 minutes, until beans are tender.

Yield: 4 servings
Calories: 328
Fat: 9g
Fiber: 6g

Aztec Corn Soup with Yucca and Plantains

Aztec Corn Soup with Yucca and Plantains

2 T. butter
1 C. chopped yellow onion
1 C. sliced celery
1 C. chopped carrot
2 cloves garlic, minced
8 ounces yucca root (also called cassava), peeled and cut into 1-inch pieces
1 plantain, peeled and chopped
3 C. low-sodium chicken broth
1 C. water
3 T. lemon juice
1 tsp. grated orange peel
1 C. corn kernels, fresh or frozen and thawed
1/2 tsp. salt
1/4 tsp. pepper
1/4 C. chopped fresh cilantro or parsley

Melt butter in a large saucepan or Dutch oven. Sauté onion, celery, carrot, and garlic for about 5 minutes or until the vegetables are tender. Stir in yucca, plantain, broth, water, lemon juice, and orange peel. Bring to a boil; reduce heat. Simmer, partially covered, for 30-40 minutes, or until yucca and plantain are tender. Remove half the soup (about 3 C.) to a food processor or blender; cover and process until puréed. Return puréed mixture to saucepan and stir in corn, salt, and pepper. Cook until heated through. Sprinkle each serving with cilantro or parsley and serve.

Yield: 6 servings
Calories: 195
Fat: 5g
Fiber: 6g

Plum Crisp

Plum Crisp

6 large red or black plums, pitted and sliced
2 fluid ounces (1/4 C.) dry marsala wine
3 T. firmly packed light brown sugar
4 ounces granola
1/4 tsp. cinnamon

Preheat oven to 425o F. Spray an 8″ square baking pan with nonstick cooking spray. Arrange plum slices in prepared baking pan. Sprinkle plums with marsala and 1 T. of the sugar; bake, tightly covered, 15 minutes. Meanwhile, in small bowl, combine granola, cinnamon and the remaining 2 T. sugar. Sprinkle granola mixture over baked plums; bake, uncovered, 10 minutes longer, until topping is golden brown and mixture is bubbly.

Yield: 4 servings
Calories: 287
Fat: 7g
Fiber: 5g

Roasted-Vegetable Chiles Rellenos

Roasted-Vegetable Chiles Rellenos

4 large poblano chilies (about 1 pound)
2 pounds tomatoes
2 medium onions, peeled and quartered
6 garlic cloves, not peeled
One drained canned chipotle Chile in adobo sauce
1 C. water
Four, oregano sprigs
1 bay leaf
1/4 tsp. salt
Dash of pepper
1-1/4 C. frozen or fresh corn kernels (about 2 ears)
1 C. diced chayote (or zucchini)
2/3 C. dry bread-crumbs
1/4 C. thinly sliced green onions
2 T. minced fresh cilantro
1/4 tsp. salt
Dash of pepper
Fresh whole chives
Cilantro sprigs

Preheat oven to 500-degrees. Remove stem ends of poblano chilies, leaving chilies whole; discard seeds and membranes. Set aside. Place tomatoes, onions, and garlic on a foil-lined jelly-roll pan. Bake at 500 degrees for 30 minutes (garlic should be lightly browned; remove before 30 minutes, if necessary). Let vegetables cool 10 minutes. Peel tomatoes and garlic; discard skins. Remove cores from tomatoes. Place tomatoes, garlic, onion, and chipotle Chile in a food processor, and process until smooth. Strain through a sieve into a large saucepan; discard solids. Add water, oregano, and bay leaf to pan; bring to a boil. Reduce heat, and simmer, uncovered, 40 minutes or until reduced to 2 C.. Remove from heat; discard oregano and bay leaf. Add 1/4 tsp. salt and dash of pepper to tomato mixture; set sauce aside, and keep warm. Combine corn and next 6 ingredients (corn through dash of pepper) in a bowl; stir well. Pack 3/4-C. corn mixture into each poblano Chile. Place stuffed chilies on foil-lined jelly-roll pan. Bake at 500 degrees for 20 minutes or until chilies blacken, turning after 10 minutes; peel chilies. Spoon 1/2-C. tomato sauce onto each of 4 plates, and top with stuffed chilies. Garnish with whole chives and cilantro sprigs, if desired.

Yield: 4 servings.
Calories: 255
Fat: 2.7g
Fiber: 9.5g

Fiery Chipotle Baked Beans

Fiery Chipotle Baked Beans

4 ounces chorizo, thinly sliced
2 1/2 cups chopped onion
1 cup fat-free, less-sodium chicken broth
1/3 cup packed brown sugar
1/3 cup cider vinegar
1/3 cup bottled chili sauce
1/3 cup dark molasses
2 teaspoons dry mustard
2 teaspoons chipotle chile powder
1/4 teaspoon salt
1/4 teaspoon ground cloves
1/4 teaspoon ground allspice
1 (15-ounce) can black beans, rinsed and drained
1 (15-ounce) can kidney beans, rinsed and drained
1 (15-ounce) can pinto beans, rinsed and drained

Preheat oven to 325°. Heat a Dutch oven over medium-high heat. Add chorizo; sauté 2 minutes. Add onion; sauté 5 minutes, stirring occasionally. Stir in broth and remaining ingredients; bake uncovered at 325° for 1 hour.

Yield: 10 servings
Serving size: 1/2 cup

Calories: 245
Fat: 5.4g
Fiber: 8g

Baked Chiles Relienos with Tomato Ancho Sauce

Baked Chiles Relienos with Tomato Ancho Sauce

4 medium to large poblano chile peppers
1/2 T. olive oil
2 T. onion, chopped
1/2 C. canned black beans, drained
1/2 C. cooked rice
1/4 tsp. dried oregano
Salt to taste
4 ounces cubed Monterey Jack cheese, divided
2 T. fresh cilantro, finely chopped

For the sauce:
2 medium to large ancho chiles
8 ounces tomato sauce
1/4 C. water
Salt to taste

Roast poblanos under a broiler or over a gas flame until blackened on all sides and shriveled. Place peppers in a large bowl and cover with plastic wrap, allowing peppers to steam for 20 minutes. Carefully remove skin, seeds and membranes from peppers, reaching the inside by making a slit halfway down the side of each pepper. Meanwhile, soak anchos in hot water for 30 minutes. Drain. Remove stems, seeds and membranes from anchos before cutting into small pieces. Add to a blender along with tomato sauce, water and salt and blend until smooth. Reserve ancho mixture. Heat oil in a large skillet over medium heat and add onions. Sauté until translucent, 5-7 minutes. Mash black beans lightly with the back of a fork and add to the skillet along with rice, oregano and salt. Stir and cook until mixture is heated through. Heat oven to 350°. Spray a baking pan with cooking spray and place poblanos in a row in the pan. Using a tsp., carefully fill the peppers with the black bean and rice mixture, adding a few cubes of cheese into the center of the filling in each pepper. Close the slit in each pepper by securing with a toothpick. Top the peppers with the ancho sauce and bake for 25 minutes. Top peppers with the remaining cubes of cheese (you can use shredded cheese here if you like) and bake a few minutes more, until cheese is melted. Top with cilantro and serve.

Yield: 4 appetizer sized servings
Calories: 213
Fat: 11g
Fiber: 4g

Bow Ties with Green Chilies & Shrimp Sauce

Bow Ties with Green Chilies & Shrimp Sauce

1/3 C. canned chicken broth diluted with 1/3 C. water, or 2/3 C. homemade chicken broth
16 medium shrimp, unshelled
2 garlic cloves, peeled
1/3 C. reduced-fat sour cream
1/4 C. chopped fresh basil leaves
8 ounces bow-tie pasta
1 1/2 C. carrot matchsticks
2 tsp. olive oil
1 medium onion, chopped
1 can (4 ounces) diced mild green chilies, drained
4 C. (loosely packed) stemmed spinach, cut into 1/2-inch-wide strips
1 lemon, cut into wedges

In a medium saucepan, bring diluted broth to a boil over medium-high heat. Add shrimp and garlic, and return to a boil. Cover, reduce heat to medium and simmer until shrimp are just cooked, about two minutes. Reserving cooking liquid, transfer shrimp and garlic to a plate and set aside until cool enough to handle. Shell and devein shrimp, then place in food processor and process to form a paste. Add sour cream and continue processing until smooth and well combined. Add cooked garlic and about 1/3 C. of reserved cooking liquid and process to puree garlic. Stir in half of basil and set sauce aside. In a large pot of boiling water, cook pasta according to package directions. About two minutes before pasta is done, add carrot matchsticks. Meanwhile, in a small nonstick skillet, heat oil over medium-high heat. Add onion and green chilies and cook until onion begins to soften, about three minutes. Stir in shrimp sauce and remaining 2 T. basil and remove from heat. Place spinach in serving bowl. Drain pasta and carrots in a colander, then add hot pasta to serving bowl. Add shrimp sauce and toss to distribute ingredients. Serve with lemon wedges.

Yield: 4 servings
Calories: 306
Fat: 5.8g
Fiber: 6.9g

Thai Green Chicken Curry

Thai Green Chicken Curry

1/2 C. cilantro, including roots if there are any
3 fresh jalapeno peppers, halved and seeded
3 scallions, cut into large chunks
3 cloves garlic, peeled
1 T. olive oil
1 1/2 tsp. grated lime zest
2 T. fresh lime juice
2 tsp. soy sauce
1 tsp. anchovy paste
1 tsp. ground ginger
1 tsp. ground cumin
1 tsp. ground coriander
1/2 tsp. salt
3 large carrots, quartered lengthwise and thinly sliced crosswise
1 pound small red potatoes, cut into 1/2-inch chunks
2 pounds skinless, boneless chicken thighs, cut into 1-inch chunks
1 1/2 C. milk
3/4 tsp. coconut extract
1 1/2 C. frozen peas

In a blender or mini food processor, combine cilantro, jalapenos, scallions, garlic, oil, lime zest, lime juice, soy sauce, anchovy paste, ginger, cumin, coriander, and salt. Puree to a paste. In large nonstick skillet, cook paste 5 minutes over low heat. Add carrots, potatoes, and 3/4 C. water and bring to a boil. Reduce to a simmer and cook 5 minutes. Add chicken and cook 5 minutes or until no longer pink. Stir in milk and coconut extract and simmer 10 minutes or until chicken is cooked through. (The mixutre will appear slightly curdled; this is not a problem.) Stir in peas and cook 3 minutes or until heated through.

Yield: 6 servings
Calories: 367
Fat: 11g
Fiber: 5g

Fiery Beef Steaks

Fiery Beef Steaks

3 cloves garlic, peeled
3 scallions, cut into short lengths
1 pickled jalapeño pepper
1/4 C. parsley
1 tsp. cumin
3/4 tsp. black pepper
3/4 tsp. salt
Four well-trimmed sirloin steaks (3 ounces each)
2 tsp. chili oil
1 yellow or red bell pepper, cut into strips
1 green bell pepper, cut into strips
3/4 C. homemade chicken broth or canned
1 tomato, coarsely chopped
1-1/2 C. frozen corn kernels

In a food processor, combine the garlic, scallions, jalapeño, parsley, and cumin, and process to a puree. Rub the steaks with the black pepper and 1/2 tsp. of the salt. In a large nonstick skillet, heat 1 tsp. of the oil until hot but not smoking over medium heat. Add the steaks and cook until browned on both sides and medium-rare, about 4 minutes. Transfer the steaks to a plate. Add the remaining 1 tsp. oil and the bell peppers to the skillet and cook, stirring frequently, until crisp-tender, about 2 minutes. Add the broth and bring to a boil. Add the scallion-parsley mixture, the tomato, and the remaining 1/4 tsp. salt and cook until slightly thickened and full flavored, about 4 minutes. Add the corn and cook just until heated through, about 1 minute. Serve the steaks topped with the pepper-corn mixture.

Yield: 4 servings
Calories: 225
Fat: 6.4g
Fiber: 4g

Vegetable Barley Soup

Vegetable Barley Soup

1 14 1/2-ounce can reduced-sodium chicken broth
1 14 1/2 ounce can low-sodium tomatoes, undrained and cut up
1 cup chopped onion
3/4 cup vegetable juice
1/2 cup quick-cooking barley
1/2 cup sliced celery
1/2 cup sliced carrot
1 tablespoon snipped fresh basil or 1 teaspoon dried basil, crushed
1 1/2 teaspoons snipped fresh marjoram or 1/2 teaspoon dried marjoram, crushed
2 cloves garlic, minced
1/4 teaspoon pepper
1 medium yellow summer squash, cut into 1/4-inch slices
1 9-ounce package frozen cut green beans

In a large saucepan stir together the chicken broth, undrained tomatoes, onion, vegetable juice, barley, celery, carrot, dried basil (if using), dried marjoram (if using), garlic, and pepper. Bring to boiling; reduce heat. Simmer, covered, for 20 minutes. Stir in the squash, green beans, fresh basil (if using), and fresh marjoram (if using). Return mixture to boiling. Simmer, covered, 5 to 10 minutes more or until vegetables are tender.

Yield: 5 servings
Serving Size: 1 3/4 cup servings.

Calories: 173
Fat: 2g
Fiber: 5g

Lasagna (Healthy Vegetable & Soy)

Lasagna (Healthy Vegetable & Soy)

1 tablespoon olive oil
1/2 large onion, chopped
3 cups sliced mushrooms
2 cloves roasted garlic, minced
3 cups broccoli florets, blanced
1/4 cup sliced black olives
1 cup low-fat ricotta cheese
1/2 cup silken tofu
2 tablespoons packed soy protein powder
1/4 teaspoon oregano
1/4 teaspoon basil
1 (8-ounce) package whole wheat lasagna noodles
3 cups tomato sauce
12 ounces shredded soy mozzarella

Preheat oven to 350 F. Heat olive oil in a nonstick skillet; add onion and cook until soft, about 5 minutes. Add mushrooms and garlic and cook until mushrooms are soft, about 3 minutes longer. Remove from heat and add broccoli and olives. Mix gently. Combine ricotta cheese, tofu, soy protein powder, and herbs in a medium bowl until blended. Bring 4 quarts water and 1/2 teaspoon olive oil to a boil. Add lasagna noodles and boil 12 minutes or until tender. Drain and rinse under warm water. Moisten the bottom of a 9X9-inch pan with 2 tablespoons of the tomato sauce. Put down a single layer of noodles. Spread with one-third of the ricotta mix, one-third of the vegetables, 2/3 cup tomato sauce, and one-fourt of the mozzarella. Repeat twice. Cover with remaining noodles, tomato sauce, and mozzarella. Bake in a preheated oven for 45 minutes or until bubbling.

Yield: 6 servings
Calories: 330
Fat: 7g
Fiber: 5g

Bean Trio with Citrus Cumin Dressing

Bean Trio with Citrus Cumin Dressing

19 oz. can black beans, drained and rinsed
19 oz. can dark red kidney beans, drained and rinsed
15 oz. can garbanzo beans, drained and rinsed
1/2 cup frozen corn kernels, thawed
1/3 cup red onion, small chop
1/2 cup celery hearts, small chop
2 T. fresh parsley, chopped
2 T. + 2 tsp. Splenda
4 T. lemon juice, fresh
3 T. orange juice
2 T. lime juice
2 T. olive oil, extra virgin
1 tsp. salt
1/4 tsp. cumin, ground

In large bowl mix together drained and rinsed beans, corn kernels, chopped onion, celery, and parsley. In medium bowl whisk together Splenda Granular, lemon, lime, and orange juices, olive oil, salt, and cumin. Pour over bean mixture and toss. Refrigerate for two hours before serving. Toss and serve.

Yield: 14 servings
Calories: 120
Fat: 3g
Fiber: 5g

Risotto with Artichokes and Fennel

Risotto with Artichokes and Fennel

1 T. olive oil
1/2 C. chopped white onion
3 C. fat-free low-sodium canned beef broth
1 C. Italian Arborio rice
1/2 C. dry white wine
1 4-ounce fresh fennel bulb, tough outer layers removed, cored, and thinly sliced
1 9-ounce frozen artichoke hearts, cooked in the microwave according to package directions and drained
2 T. grated Parmesan cheese

Heat the olive oil in a nonstick pot over medium heat. Add the onion and sauté until onion is limp, about 4 minutes. In a separate pot, bring the stock to a simmer on a burner next to the pot where you are cooking the risotto. Add the rice to the onion and stir to coat the rice with the oil. Add the wine and cook, stirring, until wine is absorbed. Start adding the hot broth, 1/2 C. at a time, stirring constantly, until each broth addition is absorbed. When about half of the broth has been added, add the sliced fennel to the rice. Continue to add the remaining broth, stirring constantly after each broth addition. Taste after 25 minutes; risotto should be creamy and tender but still firm to the bite. Stir in the drained artichokes and Parmesan cheese. Continue to gently stir the risotto until the cheese is melted. Divide the risotto between 4 plates and serve.

Yield: 4 servings
Calories: 276
Fat: 5g
Fiber: 6g

Tempeh and Wild Mushroom Fricassee

Tempeh and Wild Mushroom Fricassee

Cooking spray
12 oz. tempeh, cut into 1/2-inch cubes
1/4 C. dry white wine
2 T. low-sodium soy sauce
4 C. thinly sliced leek (about 4 large)
2 C. sliced button mushrooms
2 C. sliced cremini mushrooms
2 C. diced shiitake mushroom caps (about 4 oz.)
2 (4-inch) portobello mushroom caps, gills removed, chopped
1 T. all-purpose flour
1/3 C. celery leaves
2 thyme sprigs
1 parsley sprig
1/2 C. thinly sliced garlic (about 20 cloves)
1 (14 1/2-oz.) can vegetable broth
1 T. fresh lemon juice
1/4 tsp. fine sea salt
1/4 tsp. freshly ground black pepper
2 T. chopped fresh parsley
1 T. grated lemon rind (optional)

Heat a Dutch oven coated with cooking spray over medium-high heat. Add tempeh; sauté 8 minutes or until golden brown. Add wine and soy sauce; cook 15 seconds or until liquid almost evaporates. Remove tempeh from pan. Add leek and mushrooms to pan; sauté 5 minutes. Stir in flour; cook 1 minute, stirring frequently. Tie the celery leaves, thyme sprigs, and parsley sprig together securely with string. Add herbs, garlic, and broth to pan; bring to a boil. Add tempeh, stirring well. Cover, reduce heat, and simmer 15 minutes. Uncover and cook 3 minutes or until thick. Discard herbs. Stir in lemon juice, salt, and pepper; sprinkle with parsley. Garnish each serving with 1/2 tsp. lemon rind, if desired.

Yield: 6 servings
Serving size: 1 C.

Calories: 317
Fat: 10.4g
Fiber: 8.6g