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Category: High Fiber

Soy-Glazed Sweet Potatoes

Soy-Glazed Sweet Potatoes

1/4 cup water
2 T. brown sugar
3 T. low-sodium soy sauce
2 T. mirin (sweet rice wine)
1 T. dark sesame oil
4 garlic cloves, minced
3 sweet potatoes, each cut lengthwise into 4 wedges (about 2 pounds)
1 T. toasted sesame seeds

Preheat oven to 400 degrees. Combine first 6 ingredients; stir well with a whisk. Arrange potatoes in a single layer in a 13 x 9-inch baking dish. Pour soy sauce mixture over potatoes. Cover and bake at 400 degrees for 50 minutes or until tender; baste with the soy sauce mixture. Bake, uncovered, an additional 10 minutes or until liquid is absorbed. Sprinkle with sesame seeds.

Yield: 4 servings
Serving size: 3 wedges

Calories: 325
Fat: 5.2g
Fiber: 6.9g

Baked Orzo and Beans

Baked Orzo and Beans

2 1/2 C. orzo
1 T. olive oil
1/2 C. sliced red onion
2 tomatoes, roughly chopped
2 C. tomato sauce
2 C. cooked red kidney beans (or any combination of beans)
1 C. tomato juice
1 C. parmesan cheese, shaved

Preheat oven to 350F (180C). Cook in 10 cup (2.5L) casserole with lid. In a large pot of boiling salted water, cook orzo until al dente, about 10 minutes. Meanwhile in a skillet, heat oil over hight heat for 30 seconds; add onions and cook, stirring, for 1 or 2 minutes, until slightly charred. Remove from heat and set aside. When the orzo is cooked, drain well and transfer to casserole. Add sautéed onions and beans to orzo and stir to combine. Add tomatoes and tomato sauce; mix thoroughly. Cover orzo mixture and bake, covered for 30 minutes. Remove from oven and mix in tomato juice. Top with Parmesan shavings and cook uncovered for 10-15 minutes, or until the cheese is melted. Makes 6 to 8 servings.

Persian Lentil Soup with Little Meatballs

Persian Lentil Soup with Little Meatballs

1/2 pound extra lean ground beef
1 small yellow onion, chopped
1/2 tsp. pepper
1 tsp. ground cinnamon or a bit more to taste
2 eggs
1/2 cup garbanzo beans, soaked over night in 4 C. of water
4 C. plain nonfat yogurt
1/4 cup basmati rice
1 T. flour
1/2 tsp. turmeric
5 C. chicken stock or water
1/2 cup lentils, soaked overnight in 2 C. of water, drained
1/4 cup chopped parsley
1/4 cup chopped green onions
5 T. chopped, fresh mint
pepper to taste
2 cloves garlic, minced very fine
pomegranate seeds, optional

Drain the chickpeas in a colander and rinse well. Cover with cold water and bring up to a boil. Reduce heat and simmer until the chickpeas are tender. Set aside. (You may use canned; just rinse them) Cover the lentils with cold water, bring to a simmer and cook until firm, about 20 minutes. To make the meatballs: Combine the chopped onion and one egg in the container of a food processor (or grate the onion by hand). In a bowl combine the ground beef, the egg and onion mixture, salt and pepper, and 1/2 tsp. of cinnamon (or more to taste). Mix well with your hands then form into tiny meatballs. Refrigerate. Put yogurt into a large saucepan. Add the remaining egg, flour, turmeric, and 1/2 tsp. of cinnamon and stir with a whisk. Add the rice, the lentils and two C. of stock or water to the pot. Cook gently, over low heat, stirring occasionally, for about 10 minutes. Add the cooked chickpeas, the parsley, green onions, and 3 T. of chopped mint. Simmer for 10 minutes, then add the garlic and the meatballs and simmer 10 minutes more. Adjust seasoning with pepper and sprinkle with remaining chopped mint and optional pomegranate seeds.

1 bowl (1/6 recipe) Calories 312 Fiber 7 g

Navy Bean Soup with Proscuitto

Navy Bean Soup with Proscuitto

2 cups dried navy beans, soaked
1 T. olive oil
1 cup diced onion
1/2 cup diced celery
1/2 cup diced green pepper
freshly ground black pepper
1 clove garlic, minced
1 bay leaf
6 cups low-sodium canned chicken or vegetable broth
1/4 cup prosciutto, diced
1/4 cup low-fat sour cream

Drain the beans and set aside. Heat the olive oil in a 4-quart pot over medium heat. Add the onion, celery, and green pepper, season lightly with black pepper and cook until the vegetables begin to soften, about 5 minutes. Add the garlic and cook for 1 more minute. Add the bay leaf, beans and broth and bring to a boil quickly over high heat. Lower the heat and simmer until the beans are completely tender, about 30 to 40 minutes. Remove and discard the bay leaf from the soup, puree half of the soup in a blender and then add it to the rest of the soup. Season with salt and pepper, stir in the prosciutto and keep warm. Serve the soup in warm bowls with a dollop of sour cream.

1 cup Calories 256 Dietary Fiber 13 g

Mushroom Barley Soup

Mushroom Barley Soup

1/2 T. olive oil
1/3 cup finely chopped carrots
1/3 cup finely chopped celery
1 large onion, chopped
freshly ground black pepper
1 bay leaf
1/4 tsp. dried thyme
1/2 cup pearl barley
6 C. low-sodium mushroom broth or vegetable broth
2 pounds mushrooms, sliced
1/4 cup chopped parsley

Heat the olive oil in a saucepan over low-medium heat. Add the carrots, celery and onion, season lightly with salt and pepper, and cook for 10 minutes. Add the bay leaf, thyme, barley and stock and bring to a boil quickly over high heat. Lower the heat and simmer until the barley is completely tender, about 30 to 40 minutes. Add the mushrooms and simmer until tender, about 5 to 7 minutes. Remove the bay leaf and adjust the salt and pepper. Serve the soup in bowls and garnish with parsley.

1.5 C. Calories 122 Fiber 5g

Corned Beef and Cabbage

Corned Beef and Cabbage

8-inch square cheesecloth
12 parsley stems
2 garlic cloves, crushed with side of chef’s knife
2 bay leaves
1 T. black peppercorns
1 corned beef brisket, flat (thin) cut (3 1/2 to 4 pounds)
1 1/2 pounds small red potatoes, unpeeled and each cut into 1 1/2-inch chunks
1 pound carrots, cut into 2-inch pieces
1 small head green cabbage (about 1 1/2 pounds), cut into 8 wedges

In cheesecloth, wrap parsley, garlic, bay leaves, and peppercorns; tie with string and place in bottom of 5 1/2- to 6-quart slow cooker. Add corned beef; top with potatoes and carrots. Pour in enough water to cover meat. Place cabbage on top. Cover slow cooker with lid and cook on low setting 10 to 12 hours or until beef is very tender. To serve, thinly slice corned beef across the grain; transfer to warm large platter with vegetables.

Yield: 8 servings

Calories: 440
Total Fat: 25 g
Fiber: 6 g

Mexican Bean Stew

Mexican Bean Stew

1 C. dried pinto beans
1 C. dry black beans
1 C. dry garbanzo beans
1 onion, diced
4 cloves garlic, crushed
1 tsp. ground cumin
1 (14.5 oz.) can crushed tomatoes
2 C. fresh corn kernels
1/2 tsp. ground cinnamon
Pepper & cayenne pepper to taste

Rinse and sort pinto beans, black beans and garbanzo beans. Place in a large bowl and cover with water. Soak overnight. Drain beans and place in a large pot; cover with water. Bring to a boil and cook for 1 hour, or until beans are tender. It may be necessary to add more water during cooking to prevent drying out or scorching. Heat a little stock or water in a small saucepan over medium-high heat. Sauté onion and garlic until onion is transparent. Stir in cumin. To the beans add the onions, garlic and crushed tomatoes. Simmer for 20 minutes. Stir in corn and cinnamon; cook 15 minutes more. Season with pepper and cayenne to taste before serving

Golden Lentil Soup

Golden Lentil Soup

1 C. Orange lentils
4 C. Chicken Stock + 2 C. Water
4 Carrots, chopped
1 Onion, chopped
2 Garlic cloves, minced
2 tsp. Curry powder
Pinch cayenne, or to taste

Bring all of the ingredients to a boil in a large pot and simmer for 30 minutes, or until the lentils are tender. Mash the lentils or puree them in a blender or food mill. This recipe works equally well with regular lentils or split peas. Freezes well.

Four Cheese Stuffed Shells

Four Cheese Stuffed Shells

1/2 lb. Jumbo Shell Pasta (20 Shells)
6oz. 1% Cottage Cheese
7 1/2 oz. Ricotta Cheese
1/2 C. Shredded Asiago Cheese
3/4 C. Grated Parmesan Cheese
2 T. snipped fresh Chives
2 T. chopped Parsley
Pepper
1/2 10oz. Package Frozen Spinach, thawed and drained
3 C. Smoky Marinara
1/2 C. shredded Mozzarella

Cook pasta according to package directions, omitting oil and salt. Drain and set aside. Preheat oven to 375. Coat a 13×9” baking dish with cooking spray and set aside. Place ricotta and cottage cheese in food processor and mix until smooth. Combine with Asiago and the next 6 ingredients. Spoon or pipe 1 T. mixture into each shell. Arrange shells seas sides up into prepared dish. Pour marinara over shells and sprinkle with mozzarella. Cover with foil and bake for about 30 minutes and fully heated. You can easily vary the filling by using different cheeses or herbs.

Serving = 2 stuffed shells and 1/2 C. sauce =

Calories: 470
Fatt: 16g
Fiber: 5g

Feta and Cannellini Pasta

Feta and Cannellini Pasta

29 oz. canned tomatoes – diced
19 oz. cannellini beans – rinsed and drained
10 oz. fresh spinach – cleaned and chopped
4 C. pasta – cooked
1/2 C. feta cheese – crumbled
1/4 C. fresh basil – coarsely chopped
4 T. pine nuts – toasted (optional)

In a large nonstick skillet, cook tomatoes and beans over medium high heat. Bring to a boil then reduce heat. Simmer for 10 minutes. Add spinach; cook until it wilts (3 minutes). Distribute pasta among 4 plates. Top each pasta dish with sauce, feta cheese, basil, and pine nuts.

Curried Chicken and Lentil Soup

Curried Chicken and Lentil Soup

3/4 cup brown lentils
2 whole chicken breasts, boned and skinned (4 halves)
5 C. chicken stock or as needed
3 T. oil
2 yellow onions, diced about 3 C.
2 tsp. curry powder
1/2 tsp. ground ginger
1 tsp. finely minced garlic
1/4 cup lite coconut milk
2 C. diced plum tomatoes, or canned
1 tsp. lemon juice
1 tsp. salt
1/2 tsp. pepper
3 T. chopped fresh mint

Put the lentils in a small saucepan and cover with cold water about two inches over the top. Bring up to a boil. Reduce heat to a simmer and cook the lentils until done, about 25 minutes. Set aside. Bring the chicken stock up to a boil in a sauté pan. Reduce the heat and poach the chicken breasts until done, about 6-8 minutes. Remove chicken from the stock and set aside. Reserve the stock for the soup. When the chicken is cool enough to handle, cut or tear into bite sized pieces. Melt the butter in a medium size saucepan over a moderate heat. Cook the chopped onions for about 10 minutes, until tender and translucent. Add the curry, ginger, and garlic, and cook for 2-3 minutes longer. Add the reserved chicken stock and coconut cream to the onion mixture. Simmer about 10 minutes. Add the diced tomatoes and lentils and bring up to a boil. Add lemon juice and salt and pepper to taste. You may add the chicken now and heat through and serve at once, sprinkled with mint. Or, you may prepare the soup up to this point and refrigerate.

To serve later: If you have made the soup ahead of time, and have cooked the chicken breasts (or have left over cooked chicken or turkey), bring the soup to a boil. Reduce heat, add the reserved shredded chicken, warm through and ladle into bowls. Thin with more stock or water as needed. Top each portion with a sprinkle of chopped mint.

1 bowl (1/6 recipe) 250 Fiber 9 g

Chickpea Burgers

Chickpea Burgers

2 medium potatoes, peeled and cut into 1″ pieces
2 tsp. olive oil
1 small onion, finely chopped
3 cloves garlic, minced
1 tomato, chopped (with juices)
1/2 tsp. ground cumin
3 T. tomato paste
3 T. finely chopped flat leaf parsley
3 C. cooked chickpeas (garbanzo beans)
freshly ground black pepper
pinch cayenne pepper
about 1/4 cup dried breadcrumbs
Cooking spray
Place the potatoes in a large saucepan with 6 C. cold, salted water. Boil the potatoes until tender, about 8 to 10 minutes. Drain the potatoes in a colander and set aside. Heat the oil in a large, non-stick skillet. Add the onion, pepper, garlic, tomatoes and cumin and cook over high heat until lightly browned and dry, about 3 to 5 minutes. Stir in the tomato paste, parsley, chickpeas and potatoes and simmer for a few minutes. Season with pepper and cayenne to taste. Let the mixture cool to room temperature. Coarsely puree the chickpea mixture in a food processor, adding the breadcrumbs as a thickener. (Run the machine in short bursts and don’t over-process.) Wet your hands and form the mixture into 8 patties. Arrange the patties on a plate spread with plastic wrap and chill for at least 3 hours. Grill the burgers as described above, spraying the vegetable grate with cooking spray. Alternatively, arrange the burgers on an oiled, non-stick baking sheet, lightly spray the tops with oil and broil. To sauté, add a tsp. or 2 of oil to a non-stick skillet. Cook the burgers over medium heat until crusty. Whichever method you use, you’ll need about 4 to 6 minutes per side cooking time. Turn the burgers with a spatula as gently as you can. Serve the burgers on rolls with onions, tomatoes, lettuce and your favorite condiments.

1 Burger: 328 calories, 11g fiber

Black Bean Soup with Cilantro-Lime Cream

Black Bean Soup with Cilantro-Lime Cream

2 cups dried black turtle beans, soaked
1 tsp. olive oil
1 cup diced onion
1/2 cup diced celery
1/2 cup diced green pepper
1 T. minced jalapeño pepper
freshly ground black pepper
1 clove garlic, minced
1 bay leaf
2 T. finely chopped cilantro stems
6 cups low-sodium canned vegetable broth
1/4 cup chopped cilantro leaves
1 T. fresh lime juice
4 T. non-fat sour cream
Drain the beans and set aside. Heat the oil in a 4-quart pot over low-medium heat for 2 to 3 minutes. Add the onion, celery, green pepper and jalapeño pepper, season lightly with black pepper and cook until the vegetables begin to soften, about 5 minutes. Add the garlic and cook for 1 more minute. Add the bay leaf, cilantro stems, beans and broth and bring to a boil quickly over high heat. Lower the heat and simmer until the beans are completely tender, about 30 to 40 minutes. Remove and discard the bay leaf, puree half of the soup in a blender and then add it to the rest of the soup. Season with salt and pepper and keep warm. Blend the cilantro leaves, lime juice and sour cream together. Serve the soup in warm bowls with a dollop of cilantro-lime cream.

1 cup Calories 203 Dietary Fiber 12 g

Black Bean Soup

Black Bean Soup

1 lb. Dried Black beans
1 onion, chopped
2 cloves garlic, chopped
1 bell pepper, chopped
7 cups water
1 tsp. olive oil
Ground black pepper to taste
1/8 tsp. ground cumin

Rinse dried beans. Cover with water to 2 inches above beans; bring to a boil and cook 2 minutes. Remove from heat; cover and let stand 1 hour. Drain. In a Dutch oven sauté onion, garlic and green pepper in oil over medium heat till tender. Add beans and water and season with salt, pepper and cumin to your desired taste. Mix well and simmer for 1.5-2 hours, or until beans are fully tender. Pour soup into blender and puree. Once soup is to your desired consistency return to Dutch Oven and return to medium-low heat. Pour a few drops of olive oil in bowl for added flavor and dish up soup. Top with tortilla strips, cilantro and/or sour cream.

Low-Fat Hummus

Low-Fat Hummus

1 (16 oz.) can chickpeas, rinsed and drained
3 garlic cloves, minced
1/4 cup warm water
1/4 cup lemon juice
1 T. chopped fresh parsley
1 T. tahini
1 T. olive oil
1/2 tsp. cumin seeds
1/4 tsp. salt
1/4 tsp. ground red pepper

Process chickpeas in a food processor until smooth, stopping to scrape down sides. Add garlic and remaining ingredients; pulse until blended. Cover and chill 4 hours.

Yield: 1-1/2 cups
Serving Size: 1 T.

Calories: 26
Fat: 1.1g

Crab Cobb Salad

Crab Cobb Salad

6 C. Romaine Lettuce, torn into bite sized pieces
1 (6oz.) can Crab Meat, drained
1 C. diced Ripe Tomatoes
1/4 C. crumbled Bleu Cheese
2 T. imitation Bacon Bits
1/4 C. low sugar dressing or olive oil-vinegar dressing.

Chill two plates. Arrange the lettuce on a large serving platter. Arrange the crabmeat, tomatoes, blue cheese, and bacon bits in rows over the lettuce. Right before serving, drizzle some dressing evenly over the salad and toss well. Transfer to the two chilled plates.

Yield: 2 servings
Calories: 267
Fat: 13g
Fiber: 4g

Dilled Shrimp Salad With Herb-Dill Dressing

Dilled Shrimp Salad With Herb-Dill Dressing

1 cup Dry White Wine
1 tsp. Mustard Seeds
1/4 tsp. Red Pepper Flakes
2 Bay Leaves
1 Lemon [sliced]
1 1/2 lb Shrimp (Large) [peeled and deveined]

3 T. Extra-Virgin Olive Oil
3 T. Red Wine Vinegar
2 T. Water
2 T. Basil [chopped]
2 T. Dill [chopped]
1 T. Garlic [finely chopped]
1 tsp Dijon Mustard
1/2 Onion [sliced]
1 Large Head Romain Lettuce
4 Tomatoes [cut into wedges]
6 Mushrooms [sliced]
Dill Springs (optional)

Combine the wine, mustard seeds, pepper flakes, bay leaves, and lemon in a large saucepan. Add water to fill the pan 2/3rds full. Bring to a boil over high heat. Add the shrimp, and cook for 3-4 minutes or until the shrimp have turned pink and are no longer translucent in the center. Drain and cool. Discard the bay leaves. In a screw-top jar, mix the olive oil, red wine vinegar, water, basil, dill, garlic, mustard, and onion. Shake well. Place the shrimp in a large bowl and add the dressing. Toss well, cover, and refrigerate until well-chilled. Serve the shrimp mixture on romain lettuce leaves and surround with the tomato wedges and mushroom slices. Garnish with dill springs, if using.

Yield: 4 servings
Calories: 382
Fat: 14g
Fiber: 4g

Curried Chickpeas

Curried Chickpeas

1/2 T. olive oil
1/4 large onion – diced
1 tsp. sugar
1/2 tsp. salt
1 tsp. curry powder
1/4 tsp. turmeric
1/8 tsp. cayenne pepper
12 oz. canned tomatoes – chopped
15 oz. chickpeas, canned
1/2 tsp. garam masala
1/2 C. frozen peas
1/4 C. cilantro – coarsely chopped

In a a large frying pan, heat olive oil over medium heat. Add onions; sauté until tender (5 minutes). Add sugar, salt, curry powder, turmeric, cayenne pepper, and canned tomatoes. Cook until mixture thickens slightly (7 minutes). Stir in chickpeas, garam masala, and frozen peas. Cook until peas cook through (8 minutes). Remove from heat. Stir in cilantro. Serve over rice.

Yield: 4 servings
Calories: 197
Fat: 3.5g
Fiber: 4g

Raspberry Farina

Raspberry Farina

3-1/2 C. water
2/3 C. farina cereal, uncooked
1/2 C. honey
1/2 tsp. ground cinnamon
2 T. butter
1 pkg (6 oz) fresh raspberries
2 T. chopped walnuts

Bring water to boil in medium saucepan over HIGH; add farina. Reduce heat to MEDIUM. Simmer 2-3 min, stirring occasionally until thickened; remove from heat. Add honey, cinnamon and butter; stir until butter melts. Divide into four serving bowls; garnish with raspberries and walnuts.

Yield: 4 servings
Serving Size: 1 C.

Calories: 330
Fat: 8g
Fiber: 4g

Spicy Mexican Beans

Spicy Mexican Beans

15 oz. canned tomatoes with green chilies, drained
14 oz. S&W Chili Beans Zesty Sauce
1/2 C. onion, chopped
1/2 tsp. garlic powder
1/4 tsp. black pepper
4 oz. Kraft 2% Milk Reduced Fat Natural Shredded Cheese Cheddar & Monterey Jack

Chop onion. Drain tomatoes and chili beans. Preheat oven to 400. Spray small casserole dish with pam. In small skillet, sauté onions in olive oil spray. Add tomatoes and chili beans,garlic powder and black pepper, sauting for about 5 minutes to heat. Pour into casserole dish. Sprinkle with cheese. Bake for about 5 minutes or so to melt cheese. **Tip, if using fat-free or 2% cheese, spray top with small amount of pam. It will help the cheese melt and turn golden!

Yield: 4 servings
Calories: 171
Fat: 4.7g
Fiber: 8.4g

Sesame Quinoa Salad with Shrimp

Sesame Quinoa Salad with Shrimp

1 C. uncooked quinoa (available at health food/organic stores)
1 lb. cooked medium shrimp (peeled and deveined)
1 yellow or red bell pepper, seeded and diced
3 T. chopped fresh cilantro
2 green onions, minced
2 T. rice wine vinegar
1 T. sesame oil
Salt and ground black pepper

Combine quinoa and 2 C. of water in a medium saucepan. Set pan over high heat and bring to a boil. Reduce heat to low, cover and cook 10 minutes until liquid is absorbed and quinoa is translucent. Meanwhile combine remaining ingredients except salt and pepper in a shallow pan and heat over low — just to warm through. Remove quinoa from heat and stir in shrimp mixture. Season to taste with salt and black pepper.

Yield: 4 servings
Serving size: 1 1/4 C.

Calories: 281
Fat: 6g
Fiber: 4g

Italian Eggplant, Meat, and Rice

Italian Eggplant, Meat, and Rice

2 medium eggplants, peeled and cubed
1 zucchini, thinly sliced
1 T. minced garlic
4oz. light bulk sausage
1/2 lb. ground sirloin
salt and pepper to taste
1 T. plus 1 tsp. dried basil leaves, divided
1 T. plus 1 tsp. dried oregano leaves, divided
3 C. cooked brown rice
1 (15oz.) can tomato sauce
1 1/2 C. shredded part-skim mozzarella cheese (6o.z)

Preheat the oven to 350 degrees. In a large pot coated with nonstick cooking spray, saut�’ the eggplants, zucchini, garlic, sausage, and meat over medium heat until the meat is done and the vegetables are very tender, about 10 minutes. Drain any excess liquid. Add the salt and pepper, 1 T. basil, 1 T. oregano, and the cooked rice, tossing well. Spread the mixture in a 2qt. casserole dish coated with nonstick cooking spray. In a small bowl, combine the tomato sauce with the remaining 1 tsp. basil and 1 TSP. oregano, and spread over the eggplant-rice mixture. Sprinkle with the mozzarella, and bake, uncovered, for 20-30 minutes, or until the mixture is hot and the cheese is melted.

Yield: 6 servings
Calories: 362
Fat: 14g
Fiber: 5.8g

Squash ‘n’ Pintos

Squash ‘n’ Pintos

2 tsp. olive oil
1/2 C. chopped onion
2 tsp. minced jalapeño pepper
2 cloves garlic, minced
1 C. sliced yellow squash
1 C. sliced zucchini
1/2 C. fresh corn
16 oz. canned pinto beans, drained
14 1/2 oz. diced tomato, undrained
3 sprigs fresh thyme
1/2 C. Monterey jack cheese
2 C. hot cooked rice

Heat oil over medium high heat. Add onion, jalapeño, & garlic; sauté 2 minutes. Stir in squash and zucchini and sauté 2 minutes. Add corn, beans, tomatoes, and thyme. Cover, reduce heat, and simmer 10 minutes. Discard thyme; sprinkle with cheese. Serve over rice.

Yield: 6 servings
Calories: 232
Fat: 5g
Fiber: 6g

Squash ‘n’ Pintos

Squash ‘n’ Pintos

2 tsp. olive oil
1/2 C. chopped onion
2 tsp. minced jalapeño pepper
2 cloves garlic, minced
1 C. sliced yellow squash
1 C. sliced zucchini
1/2 C. fresh corn
16 oz. canned pinto beans, drained
14 1/2 oz. diced tomato, undrained
3 sprigs fresh thyme
1/2 C. Monterey jack cheese
2 C. hot cooked rice

Heat oil over medium high heat. Add onion, jalapeño, & garlic; sauté 2 minutes. Stir in squash and zucchini and sauté 2 minutes. Add corn, beans, tomatoes, and thyme. Cover, reduce heat, and simmer 10 minutes. Discard thyme; sprinkle with cheese. Serve over rice.

Yield: 6 servings
Calories: 232
Fat: 5g
Fiber: 6g

Chicken-and-Rajas Enchiladas

Chicken-and-Rajas Enchiladas

2 large poblano chiles
Cooking spray
2 (4-oz.) skinned, boned chicken breasts, cut into 1/4-inch strips
1 C. chopped tomato
3/4 C. thinly sliced onion
1/4 tsp. freshly ground pepper
4 (10-inch) fat-free flour tortillas
1 C. Refried White Beans
1 C. (4 oz.) shredded fontina or Monterey Jack cheese
Fresh cilantro sprigs (optional)

Preheat broiler. Cut poblanos in half lengthwise, and discard seeds and membranes. Place poblano 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, and seal. Let stand 10 minutes. Peel chiles and cut into 1/4-inch strips. Place a medium nonstick skillet coated with cooking spray over medium-high heat until hot. Add chicken, tomato, and onion; sauté 5 minutes or until chicken is done. Stir in pepper. Warm tortillas according to package directions. Spread about 1/4 C. Refried White Beans down center of each tortilla. Divide the chicken mixture, chiles, and cheese evenly among the tortillas, and roll up. Garnish enchiladas with cilantro sprigs, if desired.

Yield: 4 servings
Serving size: 1 enchilada

Calories: 444
Fat: 11.9g
Fiber: 7.2g

Chickpea & Corn Patties

Chickpea & Corn Patties

2 tsp. olive oil, divided
1-1/2 C. fresh corn kernels (about 3 ears)
1 C. chopped onion
1 tsp. minced fresh or 1/4 tsp. dried thyme
1 (19-oz.) can chickpeas (garbanzo beans), rinsed and drained
1/2 C. fresh breadcrumbs
3 T. cornmeal, divided
1/2 tsp. salt
1/4 tsp. ground red pepper
Cooking spray

Heat 1 tsp. oil in a large nonstick skillet over medium-high heat. Add corn, onion, and thyme; sauté 2 minutes. Place onion mixture, chickpeas, breadcrumbs, 2 T. cornmeal, salt, and red pepper in a food processor. Pulse 2 times or until combined andchunky. Divide chickpea mixture into 4 equal portions, shaping each into a 1/2-inch-thick patty; dredge patties in 1 T. cornmeal. Heat 1 tsp. oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add patties; cook 5 minutes. Carefully turn patties over; cook 5 minutes or until golden.

4 servings

Calories: 253
Fat: 5.4g
Fiber: 5.9g

Creamy Indian Lentils with Rice

Creamy Indian Lentils with Rice

1 T. vegetable oil
2 C. thinly sliced onion
1 C. uncooked long-grain brown rice
1 T. curry powder
2 tsp. mustard seeds
1 tsp. salt
1/2 tsp. black pepper
4 C. water
1 C. dried lentils
1 C. chopped fresh cilantro
1/2 C. low-fat sour cream

Heat oil in a large Dutch oven over medium-high heat. Add onion; sauté 8 minutes or until golden brown, stirring occasionally. Add rice and next 4 ingredients (rice through pepper); sauté 1 minute. Add water and lentils; bring to a boil. Cover, reduce heat, and simmer 1 hour. Remove from heat; stir in cilantro and sour cream.

Yield: 6 servings
Serving size: 1 C.

Calories: 297
Fat: 6.5 g
Fiber: 6.3 g

Fontina, Asparagus, and Leek Strata

Fontina, Asparagus, and Leek Strata

1 T. butter or stick margarine
5 C. (1-inch) sliced asparagus (about 1 1/2 lb.)
2 C. thinly sliced leeks (about 3 small)
1/2 C. water
3 T. chopped fresh parsley
2 tsp. minced fresh or 1/2 tsp. dried tarragon
1 tsp. grated lemon rind
1/4 tsp. salt
1/4 tsp. black pepper, divided
12 (1-oz.) thin slices firm white sandwich bread (day old works well)
Cooking spray
1 C. (4 oz.) shredded fontina cheese, divided
2 1/2 C. 1% low-fat milk
3 large eggs
1 large egg white
1 1/2 C. fresh breadcrumbs (about 3 slices)

Melt butter in a large nonstick skillet over medium-high heat; add asparagus, leeks, and water. Bring to a boil; cover, reduce heat, and simmer for 10 minutes or until tender, stirring occasionally. Stir in parsley, tarragon, lemon rind, salt, and 1/8 tsp. pepper. Arrange half of bread slices in a single layer in a 13 x 9-inch baking dish coated with cooking spray. Top bread slices with half of asparagus mixture, and sprinkle with 1/2 C. cheese. Repeat procedure with the remaining bread, asparagus mixture, and 1/2 C. cheese. Combine 1/8 tsp. pepper, milk, eggs, and egg white, and stir with a whisk until well-blended. Pour the milk mixture over strata. Cover strata, and chill for 8 hours or overnight. Preheat oven to 400°. Uncover strata; sprinkle with breadcrumbs. Bake at 400° for 40 minutes or until set.

Yield: 6 servings
Calories: 411
Fat: 12.7g
Fiber: 4.6g

Enchiladas Verdes

Enchiladas Verdes

Salsa verde:
1 lb. tomatillos (about 15)
1 1/4 C. fat-free, less-sodium chicken broth
1/4 tsp. salt
1 jalapeño pepper, seeded and chopped

Filling:
2 1/2 C. shredded cooked Chicken (about 12 oz.)
1/2 C. (2 oz.) shredded asadero cheese or Asiago cheese
1/3 C. finely chopped onion
1/3 C. minced fresh cilantro
1/3 C. fat-free, less-sodium chicken broth
1/3 C. fat-free sour cream
1 T. fresh lime juice
1/2 tsp. ground cumin
1/4 tsp. salt
1/8 tsp. black pepper

Remaining ingredients:
Cooking spray
8 (6-inch) corn tortillas
1/4 C. fat-free sour cream
Sliced jalapeño pepper (optional)

To prepare salsa verde, discard husks and stems from tomatillos; cut into quarters. Combine tomatillos, 1 1/4 C. broth, 1/4 tsp. salt, and chopped jalapeño in a saucepan over medium heat. Bring to a boil; reduce heat, and simmer 15 minutes or until tomatillos are tender. Cool slightly. Place salsa verde in a blender or food processor, and process until smooth or mash with a potato masher. Place a large nonstick skillet over medium-high heat until hot. Add salsa verde; cook until reduced to 2 C. (about 1 minute). Preheat oven to 400°. To prepare enchilada filling, combine chicken and next 9 ingredients (chicken through black pepper) in a large bowl. Spread 1/2 C. salsa verde in bottom of a 13 x 9-inch baking dish coated with cooking spray. Warm tortillas according to package directions. Spoon about 1/3 C. chicken mixture down center of each tortilla; roll up. Arrange enchiladas, seam sides down, crosswise in dish. Pour remaining salsa verde evenly over enchiladas. Cover and bake at 400° for 10 minutes or until thoroughly heated. Serve with sour cream, and garnish with sliced jalapeño, if desired.

Yield: 4 servings
Serving size: 2 enchiladas and 1 T. sour cream

Calories: 386
Fat: 11.5g
Fiber: 4.8g

Weeknight BBQ Beans

Weeknight BBQ Beans

2 slices bacon, cut crosswise into 1/2-inch pieces
1 medium onion, chopped
1 can (15 to 19 oz.) black beans, rinsed and drained
1 can (15 to 19 oz.) red kidney beans, rinsed and drained
1/4 C. bottled barbecue sauce
2 T. ketchup

In 2-quart saucepan, cook bacon pieces over medium heat about 6 minutes or until bacon is browned. With slotted spoon, transfer bacon to paper towels to drain. Discard all but 1 T. bacon fat from pan. Add onion and cook 6 to 8 minutes or until tender and golden, stirring occasionally. Return bacon to saucepan. Stir in beans, barbecue sauce, ketchup, and 1/4 C. water; heat to boiling over medium-high heat. Reduce heat to medium; cover and cook 5 minutes longer to blend flavors, stirring often.

Serving Size: 1 C.

Calories: 175
Fat: 4g
Fiber: 10g

Warm Lentil & Ham Salad with Dijon Cream

Warm Lentil & Ham Salad with Dijon Cream

1 cup dried lentils
1/2 cup reduced-fat sour cream
2 T. Dijon mustard
2 T. fat-free milk
1 T. white wine vinegar
1 tsp. chopped fresh or 1/4 tsp. dried thyme
1/4 tsp. black pepper
1-1/3 cups chopped cooked ham
3/4 cup chopped celery
3/4 cup chopped red onion

Place the lentils in a large saucepan, and cover with water to 2 inches above lentils. Bring lentils to a boil; cover, reduce heat, and simmer 20 minutes or until tender. Drain well. Combine sour cream and next 5 ingredients (sour cream through pepper) in a large bowl. Add lentils, ham, celery, and onion, and toss well.

Yield: 4 servings
Serving size: about 1-1/3 cups

Calories: 291
Fat: 6.6g
Fiber: 15.8g

Curried Cauliflower Soup with Parsley Cream

Curried Cauliflower Soup with Parsley Cream

1/2 T. olive oil
1/2 cup finely chopped celery
1 large onion, chopped
1 small Russet potato
1/2 tsp. curry powder
salt to taste
freshly ground black or white pepper
1 bay leaf
about 1 quart low-sodium chicken broth or vegetable broth
5 C. cauliflower florets
1/4 cup chopped, fresh parsley
3 T. non-fat sour cream

Heat the olive oil in a saucepan over low-medium heat. Add the celery, onion and curry powder, season lightly with salt and pepper, and cook for 10 minutes. Peel and slice the potato and add it to the pot. Add the bay leaf and broth and bring to a boil quickly over high heat. Lower the heat and simmer until the vegetables are completely tender, about 15 minutes. Add the cauliflower and simmer until just tender, about 5 to 7 minutes. Blend the parsley and sour cream together and set aside. Remove the bay leaf and puree the soup in a blender. Strain and adjust the salt and pepper. Serve the soup in bowls with a dollop of parsley cream.

Serving Size: 1.5 C.

Calories 92
Fiber 4g

Chive Green Beans

Chive Green Beans

1 lb. fresh green beans, trimmed (or steamed baby carrots or asparagus)
1 T. chopped fresh chives
1 T. chopped fresh parsley
2 tsp. butter
1/2 tsp. stone-ground mustard
1/4 tsp. salt
1/8 tsp. pepper

Steam green beans, covered, 5 minutes or until crisp-tender. Remove from steamer; toss with remaining ingredients.

Yield: 4 servings
Serving size: 3/4 C.

Calories: 53
Fat: 1.9g
Fiber: 4.2g

Sesame Tofu Stir-Fry over Rice

Sesame Tofu Stir-Fry over Rice

1 T. sesame seeds
1 T. black sesame seeds
1/2 tsp. salt, divided
1 (1-lb.) package firm or extrafirm tofu, drained and cut into 1-inch cubes
2 tsp. peanut oil
2 tsp. dark sesame oil
Cooking spray
4 C. thinly sliced shiitake mushroom caps (about 3/4 lb.)
3 C. (2-inch) slices asparagus (about 1 lb.)
1/4 C. thinly sliced green onions
1/2 C. fat-free, less-sodium chicken broth
2 T. hoisin sauce
1 1/2 T. low-sodium soy sauce
1 tsp. cornstarch
1 tsp. chili garlic sauce (such as Lee Kum Kee)
2 C. cooked long-grain brown rice

Combine sesame seeds and 1/4 tsp. salt in a large bowl. Add the tofu cubes; toss gently to coat. Combine oils in a large nonstick skillet over medium-high heat. Add tofu; stir-fry 5 minutes or until tofu is golden. Remove tofu from pan; keep warm. Return pan to heat; coat with cooking spray. Add mushrooms; stir-fry 3 minutes or until mushrooms begin to brown. Add asparagus; stir-fry 4 minutes or until asparagus is crisp-tender. Reduce heat to medium; stir in green onions. Combine broth and next 4 ingredients (broth through garlic sauce). Add broth mixture to pan; remove from heat (sauce will thicken). Add tofu and remaining 1/4 tsp. salt; toss gently to combine. Serve over rice.

Yield: 4 servings
Sserving size: 1/2 C. rice and 1 1/2 C. mushroom mixture

Calories: 423
Fat: 18g
Fiber: 8.5g

Pain Perdu

Pain Perdu

1 1/2 C. fat-free milk
3/4 C. egg substitute
1/4 C. granulated sugar
1/2 tsp. ground cinnamon
1/2 tsp. ground nutmeg
1 1/2 tsp. vanilla extract
1/4 tsp. salt
16 (1-inch-thick) slices diagonally cut French bread baguette
1/4 C. butter, divided
2 C. water
1/2 C. dry white wine
1/4 C. granulated sugar
1 T. cornstarch
2 C. fresh raspberries
1 C. fresh blackberries
1 C. fresh blueberries
1/2 C. fresh strawberry halves
1 T. powdered sugar

Combine first 7 ingredients, stirring well with a whisk. Arrange the bread slices in a single layer in a large shallow dish. Pour milk mixture over bread, and let stand until milk is absorbed (about 2 minutes). Melt 2 T. butter in a large cast-iron skillet over medium heat. Arrange 8 bread slices in pan; cook 3 minutes on each side or until bread is golden brown. Remove from pan; keep warm. Repeat procedure with remaining 2 T. butter and 8 bread slices. Combine 2 C. water, wine, 1/4 C. granulated sugar, and cornstarch in a large saucepan, stirring with a whisk. Bring to a boil; cook until reduced to 1 C. (about 5 minutes). Remove pan from heat. Add fruit to pan, stirring well to coat. Serve sauce with bread slices. Sprinkle each serving with powdered sugar.

Yield: 8 servings
Serving size: 2 bread slices and about 1/2 C. sauce

Calories: 270
Fat: 7.8g
Fiber: 4.7g

Lentils with Wine Glazed Winter Vegetables

Lentils with Wine Glazed Winter Vegetables

3 C. water
1-1/2 C. dried lentils
1 tsp. salt, divided
1 bay leaf
1-1/2 tsp. olive oil
2 C. chopped onion
1-1/2 C. chopped peeled celeriac (celery root)
1 C. diced parsnip
1 C. diced carrot
1 T. minced fresh or 1 tsp. dried tarragon, divided
1 T. tomato paste
1 garlic clove, minced
2/3 C. dry red wine
2 tsp. Dijon mustard
1 T. butter
1/4 tsp. black pepper

Combine water, lentils, 1/2 tsp. salt, and bay leaf in a medium saucepan; bring to a boil. Reduce heat, and simmer 25 minutes. Remove lentils from heat, and set aside. Heat olive oil in a medium cast-iron or nonstick skillet over medium-high heat. Add the onion, celeriac, parsnip, carrot, and 1-1/2 tsp. tarragon, and sauté 10 minutes or until browned. Stir in 1/2 tsp. salt, tomato paste, and garlic; cook mixture 1 minute. Stir in wine, scraping pan to loosen browned bits. Bring to a boil; cover, reduce heat, and simmer 10 minutes or until vegetables are tender. Stir in mustard. Add lentil mixture, and cook 2 minutes. Remove from heat; discard bay leaf, and stir in butter, 1-1/2 tsp. tarragon, and pepper.

Yield: 4 servings
Serving size: 1-1/2 C.

Calories: 416
Fat: 6 g
FIber: 12.7 g

Roasted Butternut Squash and Bacon Pasta

Roasted Butternut Squash and Bacon Pasta

3/4 tsp. salt, divided
1/2 tsp. dried rosemary
1/4 tsp. freshly ground black pepper
3 C. (1-inch) cubed peeled butternut squash
Cooking spray
6 sweet hickory-smoked bacon slices (raw)
1 C. thinly sliced shallots
8 oz. uncooked mini penne (tube-shaped pasta) or Elbow Macaroni or Small Shells
1/4 C. all-purpose flour
2 C. 2% reduced-fat milk
3/4 C. (3 oz.) shredded sharp provolone cheese
1/3 C. (1 1/2 oz.) grated fresh Parmesan cheese

Preheat oven to 425°. Combine 1/4 tsp. salt, rosemary, and pepper. Place squash on a foil-lined baking sheet coated with cooking spray; sprinkle with salt mixture. Bake at 425° for 45 minutes or until tender and lightly browned. Increase oven temperature to 450°. Cook the bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan, reserving 1 1/2 tsp. drippings in pan; crumble bacon. Increase heat to medium-high. Add shallots to pan; sauté 8 minutes or until tender. Combine squash mixture, bacon, and shallots; set aside. Cook pasta according to the package directions, omitting salt and fat. Drain well. Combine flour and 1/2 tsp. salt in a Dutch oven over medium-high heat. Gradually add milk, stirring constantly with a whisk; bring to a boil. Cook 1 minute or until slightly thick, stirring constantly. Remove from heat. Add provolone, stirring until cheese melts. Add pasta to cheese mixture, tossing well to combine. Spoon pasta mixture into an 11 x 7-inch baking dish lightly coated with cooking spray; top with squash mixture. Sprinkle evenly with Parmesan cheese. Bake at 450° for 10 minutes or until cheese melts and begins to brown.

Yield: 5 servings
Calories: 469
Fat: 14.4g
Fiber: 6.8g

Lentils with Garlic & Rosemary

Lentils with Garlic & Rosemary

5 C. water
3 C. chopped onion
2 C. diced cooked ham
1 C. diced carrot
1 tsp. dried rosemary, crushed
3/4 tsp. rubbed sage
1/4 tsp. pepper
1 pound dried lentils
1 (14-1/4-oz.) can fat-free beef broth
2 garlic cloves, chopped
1 bay leaf
Chopped fresh parsley (optional)

Combine first 11 ingredients in an electric slow cooker. Cover with lid, and cook on high-heat setting for 3 hours or until lentils are tender. Discard bay leaf. Garnish with parsley, if desired.

Yield: 11 servings
Serving size: 1 C.

Calories: 196
Fat: 2.2g
Fiber: 6g

Pan-Seared Scallops with Ginger-Orange Spinach

Pan-Seared Scallops with Ginger-Orange Spinach

1 T. julienne-cut peeled fresh ginger
1 T. sliced green onions
4 garlic cloves, minced
20 sea scallops (about 1 1/2 lb.)
1/2 C. vodka
1/4 C. dry vermouth
1 tsp. stick margarine or butter
1 tsp. grated orange rind
1/3 C. fresh orange juice
1 1/2 lb. chopped fresh spinach
1/2 tsp. salt
1/8 tsp. black pepper
Cooking spray

Combine first 3 ingredients in a bowl. Place scallops in a shallow dish. Add vodka, vermouth, and half of ginger mixture; toss gently. Cover and marinate in refrigerator 30 minutes. Melt margarine in a large skillet over high heat. Add remaining ginger mixture, and sauté 30 seconds. Add orange rind and juice, and bring to a boil. Stir in spinach, salt, and pepper; cook 2 minutes or until spinach wilts. Remove from skillet, and keep warm. Remove scallops from marinade, reserving marinade. Place skillet coated with cooking spray over high heat until hot. Add scallops; cook 1 1/2 minutes on each side or until golden brown. Remove from skillet; keep warm. Add reserved marinade to skillet. Bring to a boil; cook until sauce is reduced to 1/4 C. (about 5 minutes). Arrange scallops over spinach mixture; drizzle with sauce.

Yield: 4 servings
Serving size: 5 scallops, 3/4 C. spinach mixture, and 1 T. sauce

Calories: 233
Fat: 3.3g
Fiber: 10.2g

Black Bean Quesadillas with Corn Salsa

Black Bean Quesadillas with Corn Salsa

Quesadillas:
1 T. olive oil
1 1/2 tsp. bottled minced garlic
2 C. chopped plum tomatoes
1/2 C. chopped fresh cilantro
1 (15-oz.) can black beans, drained and rinsed
4 (8-inch) flour tortillas
Cooking spray
3/4 C. (3 oz.) preshredded Mexican blend cheese

Salsa:
1 C. frozen whole-kernel corn
1/2 C. chopped fresh cilantro
2 T. fresh lime juice
1/2 tsp. bottled minced garlic
1 red bell pepper, chopped

To prepare the quesadillas, preheat the broiler. Heat olive oil in a large skillet over medium-high heat. Add garlic; sauté 30 seconds. Add tomatoes, 1/2 C. cilantro, and beans; cook 5 minutes or until liquid evaporates, stirring occasionally. Place tortillas on a baking sheet coated with cooking spray. Top each tortilla with 1/2 C. bean mixture and 3 T. cheese; fold in half. Lightly coat tops with cooking spray. Broil 3 minutes or until cheese melts and tortillas begin to brown. Cut each tortilla into 3 wedges. To prepare salsa, combine corn and remaining ingredients in a small saucepan. Bring to a boil over high heat, and cook for 2 minutes, stirring frequently. Serve with quesadillas.

Yield: 4 servings
Serving size: 3 quesadilla wedges and about 1/3 C. salsa

Calories: 420
Fat: 14.4g
Fiber: 10.3g