Browsed by
Category: High Fiber

Tempeh Satay with Curried Cashew Sauce

Tempeh Satay with Curried Cashew Sauce

Tempeh:
1/4 cup rice vinegar
1/4 cup low-sodium soy sauce
1/4 cup mirin (sweet rice wine)
2 teaspoons minced peeled fresh ginger
2 teaspoons vegetable oil
1 garlic clove, crushed
1 pound tempeh, cut into 40 cubes

Sauce:
Cooking spray
1 cup chopped onion
2 teaspoons minced peeled fresh ginger
1/4 teaspoon fine sea salt
2 garlic cloves, chopped
2 teaspoons curry powder
1/2 teaspoon ground turmeric
1 cup water
2 tablespoons chopped cashews
1 tablespoon fresh lemon juice

To prepare tempeh, combine first 6 ingredients in a large nonstick skillet; add tempeh, tossing lightly to coat. Bring to a boil. Cover, reduce heat to low, and simmer 15 minutes. Uncover mixture and increase heat to medium-high. Cook 4 minutes or until golden brown, turning frequently. Cool. To prepare sauce, heat a small saucepan coated with cooking spray over medium-high heat. Add onion, 2 teaspoons ginger, salt, and 2 garlic cloves; sauté 5 minutes. Stir in curry powder and turmeric; sauté 1 minute. Add water. Bring to a boil, and cook 1 minute. Cool 5 minutes. Pour onion mixture into a blender, and add cashews and lemon juice. Process until smooth. Place a toothpick in each tempeh cube. Serve with warm cashew sauce.

Yield: 5 servings
Serving size: 8 tempeh cubes and about 2 T. Sauce

Calories: 200
Fat: 7.2
Fiber: 6.8

Sautéed Baby Artichokes

Sautéed Baby Artichokes

12 baby artichokes, trimmed and sliced in halves or quarters (pre-boiled 10m if you like, makes tender leaves)
4 T. olive oil
2 garlic cloves, sliced
5 tsp. lemon juice
1 tsp. grated zest
Salt and pepper to taste

Heat oil in skillet. Sauté garlic for 1 minute. Add artichokes, turning and stirring, for 10 minutes. Add remaining ingredients and serve.

Alternative Recipe:
Marinate sliced artichokes in the ingredients, covered for a couple hours at room temp, then grill or sauté, and serve. This adds a bit more depth to the flavor.

Yield: 3 servings
Serving Size: 4 baby artichokes with 1/4 of dressing

Calories: 125
Fat: 14g
Fiber: 6g

Penne with Tomatoes and Artichoke Hearts

Penne with Tomatoes and Artichoke Hearts

2 C. thawed frozen artichoke hearts
6 ounces penne or ziti pasta
1 T. + 1 tsp. olive oil
6 large or 12 small ripe plum tomatoes, chopped
1/4 C. + 1 T. chopped fresh Italian parsley
1 T. chopped fresh oregano (or 1 tsp. dried)
1 garlic clove, finely chopped
1/4 tsp. salt
1/4 tsp. freshly ground black pepper

In medium saucepan, bring 2″ water to a boil. Arrange artichokes on steamer rack; place in saucepan; cover and steam 8-10 minutes, until tender. Cut each into quarters; set aside and keep warm. In large pot of boiling water cook pasta until tender, 13 minutes, or according to package instructions. Meanwhile, to prepare sauce, place medium nonstick skillet over medium-high heat 30 seconds; add oil and heat 30 seconds more. Add tomatoes, 1/4 C. of the parsley, the oregano, garlic, salt and pepper. Reduce heat to medium; cook, stirring frequently, until thickened, 10 minutes. Drain pasta; place in serving bowl. Add artichokes and sauce to pasta; toss lightly. Divide evenly among 4 plates; garnish with remaining parsley and serve.

Yield: 6 servings
Calories: 250
Fat: 6g
Fiber: 6g

Artichokes Braised With Saffron, Black Olives and Almonds

Artichokes Braised With Saffron, Black Olives and Almonds

Artichokes Braised With Saffron, Black Olives and Almonds1 3/4 pounds medium or 2 1/4 pounds baby artichokes
1 T. minced garlic
Dash red pepper flakes
Dash saffron
1/2 tsp. orange zest
1/2 tsp. salt
1/4 C. olive oil
1/2 C. water
1 T. orange juice
2 T. chopped black olives
1 T. slivered almonds
1 T. minced parsley

Trim the artichokes. If using mediums, quarter them lengthwise. Place them in a bowl of acidulated water (water with a little vinegar, lemon or lime juice) to prevent discoloration. Drain. Cook the artichokes, garlic, red pepper flakes, saffron, orange zest, salt, olive oil and water over medium heat in a large, covered skillet until the artichokes are tender, about 15 minutes. Shake the pan from time to time to stir the contents. If necessary, add a little more water to keep the bottom covered. Then the artichokes are easily pierced with a knife, remove the lid and raise the heat to high. Cook, stirring until only a thin coating of liquid remains on the bottom of the pan, about 3 minutes. Add the orange juice, olives, almonds and parsley, and cook, stirring, just until they are heated through. Serve warm.

Yield: 4 servings
Calories: 177
Fat: 15g
Fiber: 4g

Steamed Artichokes

Steamed Artichokes

4 large artichokes
1 lemon, cut into quarters
Cooking Instructions

Slice about 1” from the artichoke tops and trim the stems. Remove the outer leaves and trim any hard, spiky points with scissors. Put about 2 inches of water in a large pot and insert a rack or steam basket into the pot.
Bring the water to a boil. Meanwhile, prepare an ice bath. Place the artichokes on the rack and steam uncovered, until the bottom is tender and the outer leaves can be pulled off easily, about 25 to 30 minutes. Remove the artichokes from the rack with a large spoon and plunge them into the ice bath. Drain and refrigerate until serving time. Place one whole artichoke on 4 chilled plates and serve with a lemon wedge over each artichoke.

Yield: 4 servings
Calories: 78
Fat: 0g
Fiber: 9g

Sweet Potato Purée with Ginger

Sweet Potato Purée with Ginger

2 pounds sweet potatoes
2 inches fresh ginger, half of it sliced into thin slices, the remainder grated
Zest of 1 small orange
1 teaspoon margarine
Pepper

Peel the potatoes and cut into equal size pieces. Place in a pot and cover with water. Add the ginger slices and simmer until the potatoes are cooked through. Drain. Remove the ginger and discard.
Place the sweet potatoes in a food processor fitted with a metal blade with the remaining fresh ginger, orange zest, and margarine. Purée until very smooth. Add pepper to taste.

Yield: 6 servings
Calories: 159
Fat: 1g
Fiber: 5g

High Protein Chocolate Black Bean Torte

High Protein Chocolate Black Bean Torte

1 can (15 oz) black soy beans
4 egg equivalents, 8 oz Egg Beaters® or similar substitute
1 1/2 cups sugar or replace 3/4 cup sugar with 3/4 cup Splenda®
1/2 tsp. baking power
1 tsp. pure vanilla extract
3/4 cup unsweetened cocoa

Optional:
10 small peppermint patties or four jumbo patties plus 1 T. fat free milk
Mint leaves for garnish

Preheat oven to 350 degrees. Drain and rinse beans and then place in a food processor and puree until smooth. With the processor running, pour in the eggs. The fiber in the bean will not blend, so texture will not be entirely smooth. This is normal. Add sugar, baking powder, vanilla and cocoa. Blend to combine ingredients. Coat a 9″ non-stick cake pan with vegetable spray. Pour in batter. Bake on center rack for 40 minutes or until a toothpick inserted into the center comes out dry. The surface should be firm yet spongy. Remove from oven and cool for 15 minutes. Remove cake from pan. Bring torte to room temperature. The torte tastes best cooled. It is more moist and dense the next day. If using opional glaze, melt the peppermint patties in a double boiler whisking with 1 T fat free milk. Drizzle the chocolate mint sauce over the torte. Garnish with a mint leaf. Sauce not included in nutritional information.

Yield: 8 servings
Calories: 243
Fat: 3.4g
Fiber: 4.6g

w/ partial Splenda
Calories: 170
Fat: 3.4g
Fiber: 4.6g

Beef & Barley Soup

Beef & Barley Soup

2 tsp. olive oil
1 T. plus 3 C. water
2 large onions, coarsely chopped
5 cloves garlic, minced
2 carrots, thinly sliced
2 large parsnips, thinly sliced
1/2 cup pearl barley
2 C. reduced-sodium chicken or beef broth
1/2 tsp. oregano
1/2 tsp. salt
1/2 tsp. pepper
6 ounces beef bottom round, cut into 1/2-inch chunks
2 tsp. grated lemon zest
1 T. fresh lemon juice

In a nonstick Dutch oven, heat the oil and 1 T. of the water over medium heat. Add the onions and garlic, and cook, stirring occasionally, until the onions have softened, about 7 minutes. Add the carrots, parsnips, and barley, stirring to coat. Stir in the broth, remaining 3 C. water, the oregano, salt, and pepper, and increase the heat to high. Bring to a boil, reduce to a simmer, cover, and cook until the barley and vegetables are tender, about 30 minutes.. Stir in the beef, cover again, and simmer until the beef is cooked through, about 5 minutes. Remove from the heat and stir in the lemon zest and juice.

Yield: 4 servings
Calories: 294
Fat: 5.4g
Fiber: 9.8g

Pioneer Beans

Pioneer Beans

1 lb. ground beef
1/4 lb. sliced bacon, chopped
1 medium onion, chopped (1/2 C.)
1 15-oz. can red kidney beans, rinsed and drained
1 15-oz. can butter beans, rinsed and drained
1 15-oz. can pork and beans in tomato sauce
1 C. catsup
1/2 C. packed brown sugar
1/4 C. molasses
1 T. vinegar
1 T. prepared mustard

In a large skillet, cook the ground beef, chopped bacon, and onion until meat is no longer pink and the onion is tender. Drain off the fat. Stir in the drained kidney beans and butter beans, undrained pork and beans, catsup, brown sugar, molasses, vinegar, and mustard. Transfer the mixture to a 2- 2 1/2-quart casserole. Cover and bake in a 350�F oven for 30 minutes. Uncover casserole; bake for 30 minutes more.

Crockery cooker directions. Prepare beans as directed, except transfer meat and bean mixture to a 3 1/2to 4-quart electric crockery cooker. Cover and cook on low heat setting for 5 to 6 hours, or on high heat setting for 2 1/2 to 3 hours.

Yield: 12 servings
Calories: 256
Fat: 7g
Fiber: 4g

Crockpot Artichoke, Chicken & Olives

Crockpot Artichoke, Chicken & Olives

1 1/2 lb. skinless, boneless chicken breast halves and/or thighs
2 C. sliced fresh mushrooms
1 (14.5 oz) can diced tomatoes
1 (8 or 9 oz) pkg frozen artichokes
1 C. chicken broth
1 med onion, chopped
1/2 C. sliced pitted ripe olives (or 1/4 cup capers, drained)
1/4 C. dry white wine or chicken broth
3 T. quick cooking tapioca
2-3 tsp. curry powder
3/4 tsp. dried thyme, crushed
1/4 tsp. salt
1/4 tsp. pepper
4 C. hot cooked couscous

Rinse chicken & set aside. In a 3 1/2 qt crock pot combine mushrooms, undrained tomatoes, frozen artichoke hearts, chicken broth, onion, olives, & wine/broth. Stir in tapioca, curry powder, thyme, salt, & pepper. Add chicken. Spoon some of the tomato mixture over chicken. Cover & cook on LOW for 7 to 8 hours or on HIGH for 3 1/2 to 4 hours. Serve with hot cooked couscous.

Yield: 6 servings
Calories: 345
Fat: 6g
Fiber: 9g

Crockpot Red Beans and Rice

Crockpot Red Beans and Rice

1 lb. dried kidney beans (2 C.), sorted and rinsed
1 large green bell pepper, chopped (1 1/2 C.)
1 large onion, chopped (1 C.)
2 cloves garlic, finely chopped
7 C. water
1 1/2 tsp. Salt
1/4 tsp. Pepper
2 C. uncooked instant rice
Red pepper sauce

Mix all ingredients except rice and pepper sauce in 3 1/2-6 qt. slow cooker. Cover and cook on HIGH 4-5 hrs. or until beans are tender. Stir in rice. Cover and cook on HIGH for 15 to 20 min. or until rice is tender. Serve with pepper sauce.

Yield: 8 servings
Calories: 250
Fat: 1g
Fiber: 10g

Italian Sausage Puttanesca

Italian Sausage Puttanesca

8 oz. uncooked penne pasta
8 oz. hot turkey Italian sausage
1 C. chopped onion
1 C. chopped green bell pepper
3 garlic cloves, minced
Cooking spray
2 (14.5-oz.) cans no salt-added whole tomatoes, undrained and chopped
1/2 C. halved pitted kalamata olives
2 T. tomato paste
1 T. capers, drained
1 tsp. anchovy paste
1/2 C. (2 oz.) finely shredded Parmesan cheese

Preheat oven to 400°. Cook pasta according to package directions, omitting salt and fat. Drain well. Remove casings from sausage. Place sausage, onion, pepper, and garlic in a Dutch oven coated with cooking spray over medium-high heat; sauté 8 minutes, stirring to crumble. Add tomatoes, olives, tomato paste, capers, and anchovy paste to pan; bring to a boil. Reduce heat, and simmer 5 minutes. Remove from heat. Add pasta, tossing well to combine. Spoon pasta mixture into an 8-inch square baking dish coated with cooking spray; sprinkle evenly with cheese. Bake at 400° for 15 minutes or until cheese melts and begins to brown.

Yield: 4 servings
Calories: 482
Fat: 16g
Fiber: 6.1g

Santa Fe Spicy Baked Black Beans

Santa Fe Spicy Baked Black Beans

1 tablespoon oil
1 large white onion, diced
1 tablespoon pureed chipotles chiles, in adobo sauce OR double that amount, to taste
1/2 cup catsup
1/2 cup tomato juice
2 tablespoons dark brown sugar, packed
1 tomato, seeded and diced
1/4 cup cider vinegar
1/4 cup red wine vinegar
1/4 cup molasses
2 dried ancho chiles, softened in hot water, drained and stemmed
salt
1/2 cup water, or more
45 ounces cooked black beans, rinsed and drained

Heat oil in 1-quart saucepan over medium-high heat. When hot, add onion and stir-fry until softened, about 4 minutes. Add 1 tablespoon chipotle puree, catsup, tomato juice, brown sugar, 1 diced tomato, cider vinegar, red wine vinegar, molasses, ancho chiles, salt to taste and 1/2 cup water and stir well. Taste and add more chipotle puree if desired. Simmer uncovered 10 minutes. Puree in food processor. Pour into 2-quart casserole and stir in beans. Cover and bake at 350 degrees 1 hour. Taste and add salt if needed. Add up to 1/2 cup more water if mixture is too thick. Serve hot in warm corn tortillas if desired. Garnish with remaining diced tomato, cilantro, green onions and sour cream if desired.

Yield: 10 servings
Calories (without garnishes): 185
Fat: 2g
Fiber: 6.3g

Poached Eggs on Black Bean Salsa

Poached Eggs on Black Bean Salsa

Salsa
1 1/2 C. prepared low sodium salsa
1 151/2-ounce can reduced sodium black beans, rinsed and drained
12 small stuffed green olives, sliced (optional)
1 tsp. ground cumin
1 1/2 tsp. arrowroot or cornstarch mixed with 2 T. water (slurry)

Eggs and Tortillas
6 6-inch corn tortillas
1/4 tsp. salt
6 whole eggs or *1 1/2 C. egg substitute

Garnish
Chopped fresh cilantro, cilantro
1 tsp. dried crushed red pepper flakes

Preheat the oven to 350° F. Take eggs out of refrigerator so they can warm to room temperature. Combine the salsa, black beans, olives (if you are using them), and cumin. Add the slurry and stir over medium heat until the salsa is glossy and thickened. Set aside until the eggs are ready. Wrap the tortillas in waxed paper and heat in the microwave about 2 or 3 minutes or until all are warm. Pour 2 inches of water and salt into a large, shallow skillet and bring to a simmer. Break an egg into a small dish or saucer and slide gently into the simmering (not boiling) water. Repeat with the rest of the eggs, one by one. When all the eggs have been added, give the pan a gentle shake to allow the hot water to flow over the tops of the eggs and cook them lightly. (Keep the water just barely simmering.) After about 4 minutes, the whites should be firm and the yolks runny. Serve immediately. Place a hot tortilla on each warmed salad plate and spoon a healthy dollop of the salsa into the middle of the tortilla. Top with a poached egg or a 1/4-C. scoop of the scrambled eggs. For garnish, sprinkle the chopped cilantro and red pepper flakes over the eggs. Offer more pepper flakes in a small dish for those who like it more than just hot.

**If you choose to use egg substitute, heat a medium skillet over medium-low heat. Spray with cooking spray and pour in the egg substitute. When the eggs start to set, push gently with a spatula, moving the cooked part to the center of the pan and letting the uncooked part run to the bottom of the pan. It is important that the eggs stay soft and glossy. They can be ruined by overcooking or over-stirring.

Yield: 6 servings
Calories: 187
Fat: 7g
Fiber: 5g

With Egg Substitute:
Calories: 142
Fat: 2g
Fiber: 5g

Legumes with Vegetables

Legumes with Vegetables

2 T. olive oil
1 cup onions, chopped
2 garlic cloves, crushed
1/2 cup bell pepper, chopped
1/2 cup carrots, chopped
1/2 cup celery, chopped
2 cups cooked garbanzo beans
1 cup cooked kidney beans
1 cup cooked black beans
3 cups cooked lentils
5 medium tomatoes, chopped
1 cup water
1/2 tsp. garlic powder

In a large pot, add olive oil and sauté the onions, garlic, bell pepper, carrots, and celery until tender (about 15 minutes). Add the remaining ingredients and bring the mixture to a low boil. Cover the pot and reduce heat to low. Cook for at least 30 minutes or until the mixture is thick.

Yield: 8 servings
Calories: 203
Fat: 4g
Fiber: 8g

Roasted Vegetable Sandwiches

Roasted Vegetable Sandwiches

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

North Woods Bean Soup

North Woods Bean Soup

1 C. baby carrots, halved
1 C. onion, chopped
2 garlic cloves, minced
7 oz. turkey kielbasa, halved lengthwise, and cut into 1/2 inch pieces
4 C. fat-free chicken broth
1/2 tsp. Italian seasoning
1/2 tsp. black pepper
2 15.8 oz. cans Great Northern beans, drained and rinsed
6 oz. fresh baby spinach leaves

Heat a large saucepan coated with cooking spray over medium-high heat. Add carrots, onion, garlic, and kielbasa, saut� 3 minutes, stirring occasionally. Reduce heat to medium; cook 5 minutes. Add the broth, Italian seasoning, pepper and beans. Bring to a boil, reduce heat, and simmer 5 minutes. Place 2 C. of the soup in a food processor or blender, and process until smooth. Return the pureed mixture to pan. Simmer an additional 5 minutes. Remove soup from heat. Add the spinach, stirring until spinach wilts.

Yield: 5 servings
Serving size: 1 1/2 C.

Calories: 227
Fat: 3.9 g
Fiber: 6.7 g

Grilled Potato and Sausage Salad

Grilled Potato and Sausage Salad

2 lb. small red potatoes, halved
5 T. vegetable oil
1 bunch green onions
1 1-lb. turkey kielbasa
5 T. cider vinegar
2 T. sugar
1 T. whole grain Dijon-style prepared mustard
1 T. water
1/4 tsp. salt
1/4 tsp. ground black pepper

Heat outdoor grill. Coat grill rack with nonstick vegetable cooking spray. In large bowl, toss potatoes with 1 T. oil and grill about 4 inches from medium-hot coals, turning occasionally, until well browned — about 20 minutes. Set bowl aside with any remaining oil. Transfer browned potatoes to large piece of heavy-duty aluminum foil; wrap and continue to grill potatoes on another side of grill over low coals until fork-tender — about 20 minutes longer. Meanwhile, trim roots off onions. Place onions in large bowl used for potatoes and toss with oil remaining in bowl. Cut kielbasa into 4 links. Grill kielbasa and onions over medium-low coals, turning frequently, until lightly browned — about 4 minutes. Transfer sausages and onions to cutting board. Cut kielbasa into 1/4-inch-thick slices. Cut grilled green onions into 1-inch lengths and cut each potato half into 2 wedges. For dressing, in jar with tight-fitting lid, combine remaining 4 T. oil, the vinegar, sugar, mustard, water, salt, and pepper until well mixed. In large serving bowl, toss potatoes, kielbasa, and onions with dressing. Serve salad immediately.

Yield: 4 servings
Calories: 395
Fat: 18g
Fiber: 4g

Turkey Kielbasa with Warm Potato Salad

Turkey Kielbasa with Warm Potato Salad

2 lb. potatoes, peeled
2 T. vegetable oil
1 small onion, chopped
1 lb. turkey kielbasa, sliced
1 T. all-purpose flour
1/2 C. water
3 T. cider vinegar
1 T. sugar
1/4 tsp. ground black pepper
3/4 C. frozen green peas, thawed

Cut potatoes crosswise into 1/4-inch-thick slices. In 3-quart saucepan, heat potatoes and water to cover to boiling over high heat. Reduce heat to low; cover and cook potatoes just until tender — about 15 minutes. Drain potatoes in colander. In same saucepan, heat oil over medium heat. Add onion and kielbasa; cook 3 to 5 minutes or until onion softens. Stir in flour until well-mixed, then stir in water, vinegar, sugar, and pepper. Heat until thickened and bubbly. Reduce heat to low. Gently stir in cooked potatoes and peas; simmer 5 minutes. Remove from heat and serve.

Yield: 6 servings
Calories: 385
Fat: 15g
Fiber: 5g

Oven-Baked Cassoulet

Oven-Baked Cassoulet

12 oz. lean boneless pork, cut into 1/2-inch cubes
1 tsp. olive oil
1 C. chopped onion
1 C. chopped carrots
Three cloves garlic, minced
Two, 15-oz. cans white kidney beans, rinsed and drained
Four plum tomatoes, chopped
2/3 C. reduced-sodium chicken broth
2/3 C. water
2 oz. turkey kielbasa, halved lengthwise and cut into 1/4″ thick slices
1 tsp. dried thyme, crushed
1/4 tsp. dried rosemary, crushed
1/4 tsp. pepper
2 T. snipped fresh parsley

Spray a 4-qaurt Dutch oven with nonstick coating. Preheat over medium-high heat. Cook and stir pork in Dutch oven until pork is browned. Remove pork from pan. Reduce heat. Carefully add cooking oil to hot Dutch oven. Cook the onion, carrots, and garlic in hot oil until onion is tender. Stir pork, beans, tomatoes, chicken broth, water, kielbasa, thyme, rosemary, and pepper into Dutch oven. Bake, covered, in a 325 degrees F oven for 40 to 45 minutes or until pork and carrots are tender. To serve, sprinkle each serving with parsley. Range-top method: Prepare as directed above, except instead of baking, cover and simmer about 15 minutes or until the pork and carrots are tender.

Yield: 5 servings
Serving Size: 1 1/3 C.
Calories: 243
Fat 7g
Fiber 10g

Sweet Potato Hash

Sweet Potato Hash

1 1/2 lb. sweet potatoes, peeled and diced
1/3 C. water
1 1/2 tsp. olive oil
2 (1-oz.) links turkey breakfast sausage
1 1/4 C. chopped onion
3/4 tsp. salt, divided
1 1/2 T. maple syrup
1 T. water
1/4 tsp. black pepper
1/8 tsp. ground nutmeg

Place sweet potatoes and 1/3 C. water in a large microwave-safe bowl. Cover with plastic wrap and microwave at HIGH 15 minutes or until potatoes are tender. Carefully uncover; drain and keep warm. Heat oil in a large nonstick skillet over medium-high heat. Remove casings from sausage. Add onion to pan; sauté 6 minutes or until tender. Add sausage and 1/4 tsp. salt; cook 4 minutes or until sausage is done, stirring to crumble. Stir in sweet potatoes, 1/2 tsp. salt, syrup, 1 T. water, pepper, and nutmeg. Cook until liquid is absorbed and sweet potatoes begin to brown (about 5 minutes).

Yield: 4 servings
Serving size: about 1 C.

Calories: 200
Fat: 3.6g
Fiber: 4.5g

Orange & Ginger Scallops

Orange & Ginger Scallops

1 1/2 C. Broccoli Florets, steamed
12 oz. Scallops
1/4 C. Orange Juice
1 tsp. Orange Zest, very finely grated
1/4 C. White Wine
1 T. fresh grated Ginger
2 cloves garlic, pressed or crushed
1 tsp. Soy Sauce
2 tsp. cold Butter
chopped Scallion tops, for Garnish

Mix orange juice, zest, wine, ginger, garlic and soy sauce in a small bowl and blend well; set aside. Spray nonstick pan with cooking spray over fairly high heat. Add scallops and cook, stirring frequently, until scallops are opaque, 2-3 minutes. Try not to overcook the scallops or the texture isn’t very nice. Remove scallops. Add the orange juice mixture to the pan juices and bring to boil. Cook, whisking, until sauce is slightly reduced, 3-5 minutes. Stir in the cold butter, continuing to whisk constantly until melted. Return scallops to the pan, add the steamed broccoli, and cook for around 1 minute, tossing gently, just to coat with sauce and make sure its all still warmed through. Top with scallions and serve.

Yield: 2 servings
Calories: 238
Fat: 4.3g
Fiber: 5.8g

Turkey Kielbasa & Sauerkraut Potpie

Turkey Kielbasa & Sauerkraut Potpie

Filling:
1 tsp. olive oil
2 onions, thinly sliced (2 C.)
2 cloves garlic, minced (2 tsp.)
1 T. chopped fresh thyme or 1 tsp. dried thyme leaves
3 T. all-purpose white flour
1 1/2 C. defatted reduced-sodium chicken broth
3/4 C. fresh apple cider
2 1/2 C. diced cooked turkey or chicken
1/2 lb. turkey kielbasa, sliced 1/4-inch thick (1 1/2 C.)
1 lb. sauerkraut (2 C.), rinsed and squeezed dry
2 T. grainy mustard
Salt & freshly ground black pepper to taste

Topping:
2 large egg whites
1/4 C. low-fat milk
1/4 tsp. salt
1 loaf unsliced seeded rye bread (1 lb.), crust trimmed, cubed (8 C.)

To Make Filling: Preheat oven to 350�F. In a large skillet or Dutch oven, heat oil over medium heat. Add onions and cook, stirring occasionally, until softened but not browned, about 5 minutes. Add garlic and thyme and cook until fragrant, about 1 minute more. Add flour and cook, stirring constantly, until the flour starts to turn golden, about 2 minutes. Stir in chicken broth and cider and bring to a simmer, stirring constantly, until the sauce thickens, about 5 minutes. Remove from the heat and add turkey or chicken, turkey kielbasa, sauerkraut and mustard; season with salt and pepper. Transfer to a deep 10-inch pie pan or other 2-quart baking dish and set aside. To Make Topping: In a large bowl, whisk together egg whites, milk and salt. Add bread cubes and toss to coat. Scatter over the top of the filling. Set the baking dish on a baking sheet and bake for 25 to 30 minutes, or until the topping is golden and the filling is bubbling.

Yield: 6 servings
Calories: 430
Fat: 8g
Fiber: 8g

Huevos Rancheros Casserole

Huevos Rancheros Casserole

Vegetable oil spray
2 oz. turkey breakfast sausage, casings removed (2 links)
1 Anaheim pepper, seeded and diced
6 6-inch corn tortillas, diced
15-oz. can no-salt-added black beans, rinsed and drained
1 C. cherry tomatoes, halved
2 C. fat-free milk
Egg substitute equivalent to 6 eggs (about 1 1/2 C.)
2 T. sliced black olives, drained

Preheat oven to 350ºF. Lightly sprat a 9-inch square baking pan with vegetable oil spray; set aside. In a small nonstick skillet, cook sausage over medium-high heat for 3 minutes, stirring to break up. Add pepper and cook for 1 to 2 minutes, or until pepper is tender and sausage is no longer pink. Put in a colander and rinse with hot water; drain well. Put in baking pan. Top with tortillas, then with beans, and finally with tomatoes. In a medium bowl, whisk together milk and egg substitute. Pour over casserole. Bake for 45 minutes, or until center is set. Cut into six pieces and sprinkle with olives. To make the casserole ahead of time, assemble as directed, then cover and refrigerate for up to 12 hours before baking. Remove from refrigerator 15 minutes before baking.

Yield: 6 servings
Serving Size: 3/4 C.
Calories: 207
Fat: 2g
Fiber: 5g

Sauerkraut Dinner

Sauerkraut Dinner

2 medium russet potatoes, scrubbed and sliced 1/4-inch thick
2 medium onions, sliced and separated into rings
2 medium carrots, peeled and sliced 1/2-inch thick
2 medium ribs celery, sliced 1/4-inch thick
2 large garlic cloves, minced
1 14 1/2-oz. can no-salt-added canned tomatoes with juice
1 32-oz. jar sauerkraut, drained
1/2 C. unsweetened apple juice
1/2 tsp. caraway seeds
1/2 tsp. freshly ground pepper
1 1/2 lb. fully-cooked smoked turkey kielbasa, cut into 6 pieces

Put potatoes, onions, carrots, celery, and garlic in a 5-quart (5-liter) or larger crockery slow cooker. Drain juice and reserve juice from tomatoes. Coarsely chop tomatoes and add to slow cooker. Top with sauerkraut. In a glass measuring C., combine apple juice, reserved tomato juice, caraway seeds, and pepper. Pour over sauerkraut. Do not stir. Top with pieces of turkey kielbasa. Cover and cook on low for 7 to 9 hours or on high for 3 1/2 to 4 1/2 hours. To serve, pile sauerkraut and vegetables onto a large platter. Top with pieces of kielbasa. Serve hot.

Yield: 6 servings
Calories: 282
Fat: 10g
Fiber: 7g

Turkey Kielbasa Stew

Turkey Kielbasa Stew

3/4 lb. lowfat turkey kielbasa, cut into 1 inch pieces
1 lb. sauerkraut, rinsed and drained
1 1/2 Granny Smith apples, peeled, cored and cut crosswise into rings
1/2 thinly sliced onion, separated into rings
1 1/4 lb. red potatoes, quartered
1 C. chicken stock
1/4 tsp. caraway seeds
1/4 C. shredded fat free Swiss cheese

Place half of the sausage in a crockpot and top with the sauerkraut. Cover with the remaining sausage, then the apple slices and the onion slices. Top with the potatoes. Add the chicken stock and sprinkle with the caraway seeds. Cover and cook on high heat 4 hours or until the potatoes are tender. Serve sprinkled with cheese.

Yield: 4 servings
Calories: 302
Fat 7.5g
Fiber 7.5g

Spicy Kielbasa Vegetable Soup

Spicy Kielbasa Vegetable Soup

1/2 lb. reduced-fat smoked turkey kielbasa, sliced (or lean ham)
1 small zucchini, chopped
1 C. cabbage, finely chopped
1 onion, chopped
1 medium carrot, grated
1 green pepper, chopped
1 tsp.dried basil or 5 leaves fresh, chopped
1/2 tsp.crushed red pepper flakes
2 garlic cloves, minced
1/2 C. spiral pasta, dry
2 cans chicken broth
2 soup cans water
1 6 oz. can V8 juice
1 can great northern beans, drained
1 can diced tomatoes, undrained
1 can green beans, drained

In a non-stick skillet, cook kielbasa over medium heat until lightly browned. Add the onion, carrot, green pepper, cabbage, zucchini and garlic. Cook and stir for 5 minutes or until vegetables are tender. Transfer to a slow cooker. Stir in the remaining ingredients. Cover and cook on low for 8-9 hours. If in a hurry, you can bring all ingredients to a boil and cover. Remove from heat; let sit for 30 minutes. Serve.

Serving Size: 1 1/2 C.
Calories: 200
Fat: 2g
Fiber: 7g

High Fiber Apple Muffins

High Fiber Apple Muffins

1 1/2 C. Buttermilk
3oz. High-Fiber Bran Cereal
1 Egg, lightly beaten
2 T. melted Butter
2 T. Honey
1 lb. Apples, cored, peeled and diced
16 pitted Prunes, diced
3/4 C. All Purpose Flour
3/4 C. Whole Wheat Flour
2 T. Brown Sugar
1 1/2 tsp. Baking Powder
1/2 tsp. Cinnamon
1/4 tsp. Baking Soda
1/4 tsp. Nutmeg
1/8 tsp. Salt

In large mixing bowl combine buttermilk, cereal, egg, butter and honey. Stir to combine and let stand until cereal softens, 4-5 minutes. Preheat oven to 375 degrees. In medium mixing bowl combine remaining ingredients, stirring to combine. Add dry ingredients to cereal mixture and stir just until combined. Spray 12 muffin C. with cooking spray; fill each C. with an equal amount of batter (about 2/3 full each). Bake for 30 minutes, until muffins are browned and a toothpick inserted comes out clean. Remove muffins to wire rack and let cool for 5 minutes; invert onto rack to let cool completely.

Yield: 12 servings
Calories: 177
Fat: 3g
Fiber: 6g

Taco Soup

Taco Soup

taco-soup6+srgb1 lb. ground turkey breast
1 lg. onion, chopped
1 pkg. Hidden Valley ranch dressing mix
1 pkg. Taco seasoning mix
1 can chili hot beans
1 can Rotel tomatoes
1 can regular stewed tomatoes
1 can corn

Brown meat and onions. Drain. Add all others ingredientsdo not drain canned items. Simmer for one hour. Freezes Well. As written, this has a stew or chili like consistency. I add 1 1/2 cups of chicken, beef or vegetable broth to make it more soupy — I like brothy soups — and that works well also. It doesn’t need anymore seasonings even with the stock added. It has bite enough.

Yield: 8 servings, about 1 cup each
Calories: 144
Fat: 1.4g
Fiber: 4.3g

Note: I’ve been told that Old El Paso Prepared Taco Chicken is less calories/points than regular ground turkey, and pre-cooked, and good in this, but I have never tried it.

Pasta with Roasted Butternut Squash and Shallots

Pasta with Roasted Butternut Squash and Shallots

3 C. (1-inch) cubed peeled butternut squash
1 T. dark brown sugar
1 1/2 T. olive oil, divided
1 tsp. salt
1/2 tsp. black pepper
8 shallots, peeled and halved lengthwise (about 1/2 pound)
1 T. chopped fresh or 1 tsp. dried rubbed sage
4 oz. uncooked pappardelle (wide ribbon pasta) or fettuccine
1/4 C. (1 oz.) grated fresh Parmesan cheese

Preheat oven to 475°. Combine the squash, sugar, 2 1/2 tsp. oil, salt, pepper, and shallots in a jelly roll pan; toss well. Bake at 475° for 20 minutes or until tender, stirring occasionally. Stir in sage. While the squash mixture bakes, cook pasta according to package directions, omitting salt and fat. Drain. Place cooked pasta in a bowl. Add 2 tsp. oil; toss well. Serve the squash mixture over pasta. Sprinkle with cheese.

Yield: 4 servings
Serving size: 3/4 C. pasta, 3/4 C. squash mixture, and 1 T. cheese

Calories: 248
Fat: 7.9g
Fiber: 5.2g

Southwest Tamale Tart

Southwest Tamale Tart

1 cup reduced fat Bisquick
1/2 cup cornmeal
1 1/2 cups reduced fat cheddar cheese, shredded
4 ounces chopped green chiles,drained
1/3 cup beef (or vegetable) broth, condensed
15 ounces black beans, canned, rinsed and drained
1/2 cup fresh cilantro, chopped
2 small tomatoes, seeded and chopped
salsa, optional
fat-free sour cream, optional

Heat oven to 350º. Grease spring form pan, 9×3 inches. 2. Mix baking mix, cornmeal, 1 cup of the cheese and the chilies thoroughly. Stir in beef broth. Pat mixture evenly in bottom of pan. Mix beans and cilantro; spoon over cornmeal mixture to within 1/2 inch of edge. Sprinkle with remaining cheese. Bake 35 minutes. Loosen side of tart from pan; remove side. Arrange tomatoes around edge of tart. Cut into wedges; serve with Toppings (not included in calorie count).

Yield: 6 servings
Calories: 255
Fat: 4g
Fiber: 6g

Seed-Spiced Potato Salad

Seed-Spiced Potato Salad

1 1/2 lb. thin-skinned potatoes
3/4 lb. carrots
2 tsp. salad oil
1 tsp. black or yellow mustard seed
1 tsp. cumin seed
1 or 2 cloves garlic, minced
1/4 tsp. pepper
1 C. plain nonfat yogurt
1/4 C. chopped parsley
Salt

Peel potatoes and carrots and cut into 3/4-inch chunks. Place vegetables on a rack at least 1 inch above boiling water in a 5- to 6-quart pan. Cover and steam over medium heat until vegetables are tender when pierced, 8 to 10 minutes. Let stand until cool, or to cool quickly, immerse vegetables in cold water. When vegetables are cold, drain well. Meanwhile, pour oil into a 6- to 8-inch frying pan over high heat. When oil is hot, stir in mustard and cumin seeds. Cover pan, remove from heat, and shake (holding lid on) until popping subsides, about 40 seconds. Add garlic and pepper. In a wide bowl, combine seed mixture, yogurt, drained vegetables, and parsley; mix gently. Add salt to taste. Serve salad, or cover and chill up to 6 hours.

Yield: 5 servings
Calories: 188
Fat: 2.6g
Fiber: 4.7g

Chicken Burrito Soup

Chicken Burrito Soup

2 C. Fat Free Chicken Broth
1 C. water
2 tsp. taco seasoning
1/4 tsp. dried minced garlic
1 tsp. dried parsley flakes
1 C. frozen whole kernel corn
1/4 C. chopped red bell pepper
1/4 C. chopped green bell pepper
1/2 C. chopped onion
1 C. diced cooked chicken breast — (5 oz.)
6 oz. red kidney beans — rinsed and drained (one 8 oz can)
1 C. stewed tomatoes — coarsely chopped and undrained
1 1/2 oz. uncooked noodles — (1 C. cooked)

In a large saucepan, combine chicken broth, water, taco seasoning, garlic, and parsley flakes. Add corn, red and green peppers, onion, chicken, kidney beans, and undrained tomatoes. Mix well to combine. Bring mixture to a boil. Stir in uncooked noodles. Lower heat, cover and simmer for about 15 minutes or until vegetables and noodles are tender, stirring occasionally. Serves 4 (1 1/2 C.). Freezes well.

Servings: 4
Serving size: 1 1/2 C.

Calories: 262
Fat: 2g
Fiber: 5g

Sweet-and-Savory Squash Rings

Sweet-and-Savory Squash Rings

2 acorn squash, 3 lbs.
3 T. honey
2 tsp. packed dark brown sugar
1/2 tsp. dried thyme
1/2 tsp. salt
1/8 tsp. pepper

Preheat oven to 375ºF. Trim 1″-2″ off each end of squash. Slice each squash into 4 rings; remove seeds. Coat jellyroll pan with cooking spray; arrange rings in single layer on pan. Combine honey, sugar, thyme, salt and pepper. Brush half of mixture onto rings. Bake until beginning to soften, 15 min. Brush with remaining honey mixture; bake until tender, 15 min.

Yield: 4 servings
Calories: 143
Fat: 0g
Fiber: 4g

Cauliflower in Parmesan-Wine Sauce

Cauliflower in Parmesan-Wine Sauce

1 tsp. Olive Oil
1/4 C. chopped Red Bell Pepper
1/4 C. chopped Scallion
1/2 tsp. Flour
1/4 C. Chicken Broth
1 tsp. White Wine
2 C. Cauliflower Florets, blanched
1/2 oz. grated Parmesan Cheese
1 slice Bacon, cooked crisp & crumbled
1 tsp. chopped fresh Basil

In 9″ skillet, heat oil; add bell pepper and scallions and cook over medium-high heat, stirring frequently, until bell pepper is tender-crisp, 1-2 minutes. Sprinkle flour over vegetables and stir quickly to combine; cook, stirring constantly, for 1 minute. Add broth and wine and, stirring constantly, bring mixture to a boil. Reduce heat to low and stir in remaining ingredients; cook until thoroughly heated, 2 – 3 minutes.

Yield: 2 servings
Calories: 105
Fat: 6g
Fiber: 4g

Tomato Corn Basil Soup

Tomato Corn Basil Soup

1 1/2 tsp. olive oil
4 anchovies, chopped
1 onion, chopped fine
1/2 C. leek, chopped fine (if you don’t have leek, more onion is OK too)
4 garlic cloves, crushed
1 28 oz can tomatoes (I like the Muir Glen brand)
2 C. frozen corn kernels
2 C. water
Pinch red pepper flakes
Salt and Pepper
1/2 C. basil leaves, chopped fine

Put olive oil in the bottom of a small soup pot. sauté onions and leeks in the olive oil until translucent, about five minutes. Toss in anchovies, garlic, and red pepper flakes. Continue stirring until the anchovies melt, about two minutes more. Scrape the mixture out of the soup pot, and put it in a food processor or blender, along with the canned tomatoes. Process until smooth. Put the mixture back in the soup pot, along with 1 C. of the water, and the 2 C. of corn. Cook for about eight minutes, until the corn is cooked, and the soup tastes good. Add salt and pepper to taste. If the soup is too thick, go ahead and add the rest of the water. Right before serving, turn off the heat, and stir in the basil. The residual heat of the soup will cook the basil.

Yield: 4 servings
Calories: 151
Fat: 2.9g
Fiber: 4.9g

Chimichurri Steak with Jicama Salsa

Chimichurri Steak with Jicama Salsa

1/2 C. chopped Cilantro
1/2 C. chopped Parsley
2 T. Red Wine Vinegar
2 T. Lime Juice
1 T. Olive Oil
2 cloves Garlic, minced
1/2 tsp. Salt
1/4 tsp. crushed Red Pepper
1 small Jicama, peeled and cut into 1/2″ cubes
4 medium Tomatillos, chopped
1/2 Avocado, peeled and cut into 1/2″ chunks
1/2 Red onion, finely chopped
1 1lb. boneless Sirloin Steak, trimmed

To make chimichurri, puree cilantro, parsley, vinegar, lime, oil, garlic, salt and crushed red pepper in food processor or blender. Transfer to a bowl. To make salsa, combine jicama, tomatillo, and onion in a bowl. Add half the chimichurri and toss to coat. Set aside. Spray nonstick ridged grill pan with nonstick spray and heat over medium-high heat. Season steak with salt and pepper and sear steak until browned, 3-5 minutes. Turn over and cook until done to taste, about 5-8 minutes for medium. Transfer to cutting board and allow to sit 5 minutes. Slice steak across the grain; arrange on a platter. Drizzle with remaining chimichurri sauce and serve with the salsa.

Yield: 4 servings
Serving Size: 1/4 steak, 2 T. Chimichurri Sauce, 1/2 C. Salsa

Calories: 294
Fat: 14g
Fiber: 7g

Saucy Ratatouille

Saucy Ratatouille

2 T. olive oil
2 eggplants, 1-pound each, cut into 1″ cubes
2 medium onions, chopped
2 T. chopped garlic
14 oz. turkey Polska Kielbasa, such as Hillshire Farms, cut into 3/4″ pieces
2 cups canned crushed tomatoes in tomato puree
1/2 cup dry red wine
1 large bay leaf
2 tsp. lemon peel
10 oz. yolk-free noodles, such as No-Yolk, cooked according to directions

In large skillet, over medium-high heat, heat oil. Add eggplant, onion, and garlic; saut� until brown, about 12 minutes. Add sausage, tomatoes, wine, bay leaf, and lemon peel. Cover; reduce heat to medium-low; simmer until eggplant is tender, about 25 minutes. Uncover and simmer until sauce thickens, about 2 minutes. Remove bay leaf and ladle sauce over hot noodles. Makes 6 servings.

Yield: 6 servings
Calories: 412
Fat : 12g
Fiber: 6g

Roasted Chicken with Black Bean Sauce

Roasted Chicken with Black Bean Sauce

olive-oil flavored cooking spray
4 4-oz. boneless, skinless chicken breast halves
2 medium zucchini — trimmed, halved lengthwise, then each half cut into 1-inch chunks
1 1/2 tsp. ground cumin
1 1/2 tsp. chili powder
1/4 tsp. salt
1/8 tsp. freshly ground pepper
1 T. olive oil
1 C. yellow onion — coarsely chopped
2 medium garlic cloves — finely minced
1/2 C. dry red wine
1 14.5-oz. can low-sodium diced tomatoes — drained
2 T. sun-dried tomatoes (not oil packed) — finely diced
1 15-oz. can black beans — rinsed and drained

Preheat oven to 350F. Coat 13X9X2-inch baking dish well with olive oil flavored nonstick cooking spray. Arrange chicken and zucchini in baking dish, sprinkle with 1 tsp. each ground cumin and chili powder, then all the salt and pepper. Set uncovered in oven and roast until chicken shows no signs of pink in center and zucchini is tender, about 30 minutes. Meanwhile, heat olive oil in medium-size heavy skillet over moderately high heat until ripples appear on pan bottom – 1 1/2 to 2 minutes. Add onion and garlic and cook, stirring occasionally, until tender, about 3 minutes. Sprinkle in remaining 1/2 tsp. each ground cumin and chili powder, tossing lightly to mix. Add red wine and boil uncovered until reduced by half – 2 to 3 minutes. Add canned tomatoes and sun-dried tomatoes, reduce heat to low, and simmer uncovered until flavors merge – 2 to 3 minutes. Mix in black beans, cover, and simmer sauce over low heat 5 minutes. Keep warm until ready to serve. To serve, divide black bean sauce among four heated dinner plates, then arrange chicken and zucchini artfully on top.

Yield: 4 servings
Calories: 259
Fat: 4.5g
Fiber: 7g

Root Vegetable Soup

Root Vegetable Soup

1 T. Olive Oil
2 C. chopped Onion
2 C. chopped Fennel Bulb (save fronds for garnish)
2 cloves Garlic, minced
8 C. Chicken Broth
2 C. peeled Butternut Squash (about 1/2 lb.), cut into 1/2″ cubes
2 C. sliced Fingerling of Yukon Gold Potatoes
1 1/2 C. peeled Turnips or Rutabegas, cut into 1/2″ cubes
1/2 C. sliced Carrot
2 sprigs Thyme
1 1/2 C. trimmed, halved Brussels Sprouts
1 T. minced fresh Parsley
1/2 tsp. Nutmeg
6-8 tsp. Parmesan Cheese

Heat oil in dutch oven over medium heat. Onion onion, fennel and garlic, sauté three minutes. Add broth, squash, potatoes, turnips, carrot and thyme; bring to a boil. Reduce heat and simmer 30 minutes or until vegetables are crisp tender. Add sprouts, parsley, nutmeg and salt and pepper to taste; bring to a boil. Reduce heat and simmer 10 minutes more. Chop fennel fronds and add to soup. Ladle into bowls and sprinkle about 1 tsp. parmesan cheese over each bowl.

Yield: 6-8 servings
Serving Size: 1 1/2 C. + 1 tsp. Cheese

Calories: 125
Fat: 3g
Fiber: 5g