Peking Chicken Wraps

Peking Chicken Wraps

 

1/2 cup uncooked brown rice

2 teaspoons dark sesame oil

4 green onions, sliced

1/4 lb snow peas, trimmed

1 cup finely shredded cabbage

1 cup shredded carrot

2 tablespoons unseasoned rice vinegar

2 teaspoons grated gingerroot

6 whole wheat tortillas (10- to 12-inch diameter)

6 tablespoons hoisin sauce

2 cup shredded cooked chicken breast

 

Cook rice according to package directions; set aside.  Meanwhile, in medium nonstick skillet, heat oil over medium-high heat. Add green onions; cook and stir 1 minute or until wilted. Stir green onions into cooked rice.  Fill 2-quart saucepan half full of water; heat to boiling. Add snow peas and cook 30 seconds. Drain and rinse with cold water until cool. Pat dry and cut lengthwise into thin strips. In medium bowl, stir together snow peas, cabbage, carrot, rice vinegar and gingerroot.  To assemble wraps, lay tortillas on work surface. Spread each with 1 tablespoon hoisin sauce. Place one-sixth of the chicken in a strip along the bottom of each tortilla, 1 inch from edge. Divide rice and vegetable mixtures evenly over chicken. Fold over bottom edge of each tortilla to cover filling. Fold sides in and continue to roll up tightly, burrito style. Cut each in half crosswise with a serrated knife to serve.

 

Yield: 6 servings

Calories: 350

Fat: 7g

Fiber: 8g

“Healthified” Monkey Bread

“Healthified” Monkey Bread

 

1/4 cup sugar

2 teaspoons ground cinnamon

2 cans (16.3 oz each) Pillsbury® Grands!® Homestyle refrigerated reduced-fat buttermilk biscuits

1/2 cup chopped pecans or walnuts

3/4 cup fat-free caramel topping

2 teaspoons vanilla

 

Heat oven to 350°F. Spray 12-cup fluted tube cake pan with cooking spray.  In 1-gallon resealable food-storage plastic bag, mix sugar and cinnamon. Separate both cans of dough into 16 biscuits. Cut each biscuit into quarters. Add biscuit pieces to sugar mixture. Seal bag; shake to coat. Layer biscuit pieces and pecans in pan.  In small bowl, mix caramel topping and vanilla. Pour over biscuit pieces.  Bake 40 to 45 minutes or until golden brown and no longer doughy in center. Cool in pan 10 minutes. Invert onto serving plate. Serve warm.

 

Yield: 16 servings

Calories: 250

Fat: 8g

Fiber: 1g

Whole Baby Snapper with Piperide and Pesto

Whole Baby Snapper with Piperide and Pesto

 

6 Whole Baby snapper scaled and gutted, scored

2 tablespoons of olive oil

1 lemon

 

2 yellow Bell Peppers

2 red Bell Peppers

1/3 cup of olive oil

1 large red onion (thinly sliced)

1 sprig of rosemary

1/2 cup of red wine vinegar

 

1 cup of finely packed basil leaves

1 tablespoon of toasted pine nuts

1 small garlic clove

1/4 cup of finely grated parmesan

1/3 cup of olive oil

 

Rub snapper with oil, and season all over with salt and pepper. Cook in a large frying pan for 6-8 minutes each side, squeezing over lemon and a little extra oil during cooking. Char grill bell peppers until skin has blackened. Place in a bowl and cover with plastic wrap. Stand for 5 minutes. Peel and discard skin and seeds. Slice flesh in to 1/2” strips. Heat oil in a frying pan on medium. Sauté onion with rosemary for 3-4 minutes until tender. Add vinegar. Simmer for a further 5 minutes. Add bell peppers and season to taste. Remove from the heat and allow to cool. Chill in an airtight container until needed. Place basil, pine nuts and garlic in a food processor. Blend until finely chopped. With the motor running, gradually add oil through chute until all ingredients are well combined. Stir parmesan through and season to taste. Cover until ready to serve. Serve fish with piperade and pesto on the side.

Hungry Girl’s Too-Good-To-Deny Pumpkin Pie

Hungry Girl’s Too-Good-To-Deny Pumpkin Pie

 

For Crust

2 cups Fiber One bran cereal (original)

1/4 cup light whipped butter or light buttery spread (like Brummel & Brown)

3 tbsp. Splenda No Calorie Sweetener (granulated)

1 tsp. cinnamon

 

For Filling

One 15-oz. can pure pumpkin (NOT pumpkin pie filling!)

One 12-oz. can evaporated fat-free milk

1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)

3/4 cup Splenda No Calorie Sweetener (granulated)

1/4 cup sugar-free pancake syrup

1 tbsp. pumpkin pie spice

1/2 tsp. cinnamon

1/8 tsp. salt

Optional Topping: Fat Free Reddi-wip or Cool Whip Free

 

Preheat oven to 350 degrees. In a small microwave-safe bowl, combine butter with 2 tbsp. water. Microwave until just melted, and set aside. In a blender or food processor, grind Fiber One to a breadcrumb-like consistency. In a medium mixing bowl, combine butter mixture and crumbs with remaining ingredients for crust. Stir until mixed well. Spray an oven-safe 9-inch pie dish lightly with nonstick spray. Evenly distribute crust mixture, using your hands or a flat utensil to firmly press and form the crust. Press it into the edges and up along the sides of the dish. Set aside. In a large mixing bowl, combine all ingredients for the filling. Mix well. Pour mixture into pie crust. The filling may be taller than the crust — trust us, this is okay!  Bake pie in the oven for 45 minutes. Allow pie to cool slightly. Refrigerate for several hours (overnight is best). Keep refrigerated until ready to serve.  Cut into 8 slices and, if you like, top with Reddi-wip or Cool Whip before serving!

 

Yield: 8 servings

 Serving Size: 1 slice

Calories: 133

Fat: 3g

Fiber: 9g

Shrimp and Grits

Shrimp and Grits

4 cups water

Salt and pepper

1 cup stone-ground grits

3 tablespoons butter

2 cups shredded sharp cheddar cheese

1 pound shrimp, peeled and deveined

6 slices bacon, chopped

4 teaspoons lemon juice

2 tablespoons chopped parsley

1 cup thinly sliced scallions

1 large clove garlic, minced

 

Bring water to a boil. Add salt and pepper. Add grits and cook until water is absorbed, about 20 to 25 minutes. Remove from heat and stir in butter and cheese.  Rinse shrimp and pat dry. Fry the bacon in a large skillet until browned; drain well. In grease, add shrimp. Cook until shrimp turn pink. Add lemon juice, chopped bacon, parsley, scallions and garlic. Sauté for 3 minutes.  Spoon grits into a serving bowl. Add shrimp mixture and mix well. Serve immediately.

 

Yield: 4 (generous) Servings

Calories: 636

Fat: 35g

Fiber: >1g

 

Yorkshire Puddings with Thyme

Yorkshire Puddings with Thyme

1 teaspoon kosher salt

1 cup all-purpose flour

1 1/4 cups milk

3 eggs, beaten

2 tablespoons chopped fresh thyme leaves

1/4 cup reserved pan fat from Sunday Roast Beef (or use olive oil if no cooking fat is available)

 

Sift the salt and the flour into a large bowl. Add half the milk and all the eggs into the flour mixture and whisk until smooth. Whisk in remaining milk, and then the thyme. Cover; let batter sit at room temperature, for at least 30 minutes, ideally 45 minutes. Heat oven to 450 degrees F. Divide the rendered beef fat or oil, 1/4 cup total, between a 12-cup nonstick muffin tin or 12-hole Yorkshire pudding tray. Heat in oven until the fat is almost smoking hot. Place a baking sheet on the bottom rack of the oven to catch any fat drippings – this will help prevent any oven fires! Uncover batter and whisk one more time. Pour batter into each cup, about 3/4 full and immediately place back into the oven. The batter will sizzle when being poured into the hot fat. Bake in the oven for approximately 20 minutes or until risen and golden brown in color. Turn oven off and leave puddings in the oven for just 5 more minutes to help set. Remove puddings and serve while hot and puffed.

Sunday Roast Beef and Gravy

Sunday Roast Beef and Gravy

1 (3 to 4-pound) bone-in rib-eye roast

Kosher salt and freshly ground black pepper

1/4 cup olive oil

Gravy:

1 large shallot, finely chopped

1/2 bottle drinking red wine, such as Malbec

5 cups beef stock

 

Preheat oven to 400 degrees F.  Using a heavy hand, season rib-eye roast with salt and pepper on all sides. Heat olive oil in a large Dutch oven or a roasting pan. Place beef in hot pan and sear until deep golden brown on all sides. Transfer the pan to the oven and roast for about 15 minutes per pound for medium-rare, making an approximate hour of cooking time. Remove the pan from oven and transfer the beef to a cutting board. Allow meat to rest for at least 15 minutes, tented with foil, before carving.  Gravy: Pour off excess fat from the Dutch oven (reserve for Thyme for Yorkshire Pudding, if desired) and place on the stovetop over medium heat. Add shallots and cook until soft and brown, about 4 to 6 minutes. Deglaze the pot with 1/2 cup of the wine, scraping up browned bits from the bottom. Add remaining wine, bring to a boil and reduce by half. Add stock and simmer until reduced again by about half. Pass the gravy through a fine mesh sieve and return to the pan. Bring back to a boil, then lower the heat and simmer until desired gravy consistency is reached. Taste for seasoning and adjust, if necessary. Carve beef against the grain, into thin slices, and serve with gravy.

Glazed Ginger Coeur a la Crème

Glazed Ginger Coeur a la Crème

4 C. fresh raspberries, divided

About 1/2 cup sugar

About 1 tbsp. lemon juice or Raspberry Liqueur

2 C. Grocery Store Ricotta (such as frigo), very cold

2 C. Cream Cheese, very cold

2 C. Cream, very cold

6 T. Powdered Sugar

2 T. slivered Candied Ginger or Stem Ginger in Syrup (drained)

 

Set mixing bowl and beaters in fridge to chill.  To make raspberry coulis, in a medium saucepan over medium-high heat, 2 C. bring raspberries and 1/2 cup sugar to a boil. Reduce heat and simmer, stirring occasionally, until mixture starts to thicken, about 15 minutes. Press mixture through a fine-mesh strainer, using a spatula to extract as much liquid as possible. Discard seeds and skins. Stir in 1 tbsp. lemon juice or liqueur. Taste and add more sugar or lemon juice if you like; set sauce aside. Using chilled mixing bowl and beaters, blend ricotta and cream cheese until very smooth, stopping to scrape sides of bowl once or twice.  (Do not use a food processor, as this will thin the cheeses too much.)  Slowly pour in cream while continuing to whip.  Add silvered ginger and powdered sugar as the cream begins to thicken. Whip only until nicely thick.  Spoon cheese mixture into a damp cheesecloth lined heart shaped specialty porcelain mold (it has holes in the bottom) and bring cheesecloth in over the top to cover the cheese lightly.  Put mold on a rack over and edged plate and refrigerate overnight to allow whey to drain. To serve, uncover, turn out onto a chilled platter, remove mold and carefully peel off cheesecloth.  Surround with raspberry coulis and serve with triple pepper cookies and fresh raspberries.

Triple Pepper Cookies

Triple Pepper Cookies

1 C. Butter, room temperature

1 1/2 C. Sugar

1 Egg, beaten

2 T. Dark Corn Syrup

Juice and Zest of 1 orange

3 3/4 C. Flour

1 tsp. each ground Cinnamon, Cloves and Ginger

2 tsp. ground Cardamom

2 tsp. ground White Peppercorns

1 tsp. ground Black Peppercorns

1 tsp. ground Pink Peppercorns

2 tsp. Baking Soda

1 tsp. Salt

 

In mixer, cream butter and sugar together.  Add egg and heat until fluffy.  Add corn syrup, orange juice and zest and blend well.  Sift flour together with all of the spices, baking soda and salt.  Add this flour mixture gradually to the cookie batter and blend just to incorporate.  Cover dough with plastic wrap and refrigerate at least overnight.  Roll dough out very thinly on a floured pastry cloth with cloth covered rolling pin.  Cut out shapes with cookie cutters.  Arrange on a lightly greased cookie sheet (preferably an air cushioned sheet) and bake at 375 for 8 to 10 minutes.  Watch closely, as they will color and burn easily.  Cool on wire racks.  Once cooled these cookies will keep well for up to 3 weeks in an air-tight container or jar.

Vegetarian Navy Bean Soup

Vegetarian Navy Bean Soup

16 oz. navy beans, rinsed
8 C. water
1 C. carrots, finely chopped
1 C. celery, finely chopped & leaves
1/2 C. onion, finely chopped
1 C. tomato vegetable cocktail juice
1 T. chicken-flavor instant bouillon
1/8 tsp. crushed red pepper flakes

In large saucepan or Dutch oven, combine beans and water. Bring to a boil. Boil 30 minutes; remove from heat. Let stand 1-1/2 hours or until beans are tender. In slow cooker, combine beans (and water) and all remaining ingredients; mix well. Cover and cook on low setting for 6 to 8 hours or until beans and vegetables are very tender.

Yield: 8 servings
Serving Size: 1 C.

Calories: 211
Fat: 1g
Fiber: 15g

Spicy Wine Pot Roast

Spicy Wine Pot Roast

3 lb. beef pot roast
1 small onion, chopped
1 package brown gravy mix
1 C. water
1/4 C. ketchup
1/4 C. dry red wine
2 tsp. Dijon-style mustard
1 tsp. Worcestershire sauce
1/8 tsp. garlic powder
1/2 tsp. dried Italian seasoning
Salt
Freshly ground black pepper
Fresh parsley, for garnish, chopped

Sprinkle meat with salt and pepper. Place in crockpot. Combine the remaining ingredients, except parsley, and pour over meat. Cover and cook on low 10 hrs. Remove the meat and slice. Thicken sauce with flour mixed in a small amount of water and serve over meat sprinkled with chopped parsley.

Yield: 12 servings
Calories: 252
Fat: 17.8g
Fiber: 0g

Slow Cooker BBQ Short Ribs

Slow Cooker BBQ Short Ribs

2 T. cooking oil
3 lbs. beef short ribs
1 C. BBQ sauce
2 T. Molasses
2 T. white vinegar
1 1/2 tsp. Salt
1/2 tsp. Pepper
1 T. soy sauce
1/2 C. chopped onion

Heat cooking oil in frying pan. Add ribs. Brown on all sides. Drain. Place ribs in 5 qt. slow cooker. Mix next 6 ingredients well in bowl. Stir in onion. Pour over short ribs. Cook on LOW for 8-10 hrs. or on HIGH for 4 to 5 hrs.

Yield: 6 servings
Calories: 310
Fat: 16g
Fiber: 0g

Farmer’s Market Tomato & Onion Salad

Farmer’s Market Tomato & Onion Salad

 

1 1/2 lb. Ripe Heirloom Tomatoes in various colors

6 – 10 Teardrop or Cherry Tomatoes in Red and Yellow

3/4 C. finely diced sweet or red Onion

10 basil Leaves, finely julienned

1/3 C. EVOO

Salt and Pepper

3 T. Red Wine Vinegar

Edible Flower Petals such as Nasturtiums, Marigolds or Borage for garnish, optional

 

Coarsely dice heirloom tomatoes and place in bowl.  Slice teardrops and add to others.  Add onion, basil, olive oil and pepper to taste.  Mix and let stand for 30 minutes.  Just before serving, add vinegar and season with pepper and salt to taste.  Stir gently, sprinkle with edible flower petals if using, and serve.

 

Yield: 4 servings

Calories: 215

Fat: 19g

Fiber: 2g

Slow Cooked Honey-Dijon Pork Roast

Slow Cooked Honey-Dijon Pork Roast

1/2 C. chopped onion
2 apples, peeled and sliced
1 T. Honey
1 T. Dijon mustard
1/2 tsp. coriander seed, crushed
1/4 tsp. Salt
1 (2 to 2 1/2 lb.) rolled boneless pork roast
1 T. Cornstarch
2 T. Water

In 4 to 6 qt. slow cooker, combine onion and apples. In small bowl, combine honey, mustard, coriander and salt; mix well. Spread on all sides of pork roast; place roast over onions and apples. Cover; cook on LOW for 7-8 hrs. Remove roast from slow cooker; place on serving platter. Cover with foil. In small saucepan, combine cornstarch and water, blend well. Add apple mixture and juices from slow cooker; mix well. Cook over med. heat until mixture boils, stirring occasionally. Cut roast into slices. Serve with sauce.

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

Mexican Green Chili

Mexican Green Chili

1 1/2 lb. lean top round, cut into 1 inch pieces
1 (16 oz.) jar tomatillo salsa (green salsa) (mild is advised)
1 (15 oz.) can Mexican style stewed tomatoes
1 (15 oz.) can fat-free beef broth
2 (4.5 oz.) cans chopped green chiles
1 C. chopped onion
2 tsp. ground cumin
1 tsp. freshly ground pepper
2 tsp. bottled minced garlic
2 tsp. chili oil

Combine all ingredients in an electric slow-cooker. Stir well. Cover. Cook on low heat setting for 8 hours.

Yield: 9 servings
Serving Size: 1 C.

Calories: 156
Fat: 4g
Fiber: 1g

Savory Pot Roast

Savory Pot Roast

3-3 1/2 lb. beef boneless chuck roast
1 T. vegetable oil
8 small red potatoes, cut in half
3 C. baby-cut carrots
1 large onion, coarsely chopped (1 C.)
1 jar (5 oz.) prepared horseradish
1 tsp. salt
1/2 tsp. pepper
1 C. water

Trim fat from the roast. Heat oil in skillet over medium-high heat. Cook beef in oil about 10 minutes, turning occasionally, until brown on all sides. Place potatoes, carrots and onion in 4-6 quart slow cooker. Place beef on vegetables. Mix horseradish, salt and pepper; spread evenly over beef. Pour water over beef and vegetables. Cover and cook on low heat setting 8-10 hours or until beef and vegetables are tender.

Yield: 8 servings
Calories: 315
Fat: 13g
Fiber: 4g

Sausage and Sauerkraut Dinner

Sausage and Sauerkraut Dinner

6 small red potatoes, unpeeled, quartered
8 fresh baby carrots, cut into 1/4″ slices
1 med. onion, cut into thin wedges
1 T. brown sugar
1 T. spicy brown mustard
1 tsp. caraway seeds
1 (15 oz) can sauerkraut
1 lb. fully cooked turkey kielbasa, cut into 1″ slices

In 3 1/2-4 qt slow cooker, combine potatoes, carrots, and onion. In medium bowl, combine brown sugar, mustard, and caraway seed – mix well. Stir in sauerkraut and kielbasa. Spoon this mixture over vegetables in cooker. Cover, cook on LOW for at least 8 hours.

Yield: 4 servings
Calories: 360
Fat: 7g
Fiber: 7g

Sausage Pasta Stew

Sausage Pasta Stew

1 lb. turkey Italian Sausage links, casing removed
4 C. water
1 jar (26 oz) meatless spaghetti sauce
1 can (16 oz) kidney beans, rinsed and drained
1 medium yellow summer squash, halved lengthwise and cut into 1-inch pieces
2 medium carrots, cut into 1/4 inch slices
1 medium sweet red or green pepper, diced
1/3 C. chopped onion
1 1/2 C. uncooked spiral pasta
1 C. frozen peas
1 tsp. sugar
1/2 tsp. salt
1/4 tsp. pepper

In a nonstick skillet, cook sausage over medium heat until no longer pink; drain and place in a 5qt slow cooker. Add water, spaghetti sauce, beans, summer squash, carrots, red pepper and onion; mix well. Cover and cook on low for 7-9 hours or until vegetables are tender. Stir in the pasta, peas, sugar, salt and pepper; mix well. Cover and cook on high for 15-20 minutes or until pasta is tender.

Yield: 8 servings
Serving Size: 1 1/3 C.

Calories: 276
Fat: 6g
Fiber: 6g

Rustic Vegetable Soup

Rustic Vegetable Soup

16 oz. picante sauce
10 oz. frozen mixed vegetables, thawed
10 oz. frozen green beans , thawed,
2 (10 oz). cans fat-free beef broth
2 medium baking potatoes, cut into 1/2″ pieces
1 medium green bell pepper, chopped
1/2 tsp. sugar
Bay Leaf
1/4 C. parsley

Combine all ingredients, except parsley in slow cooker. Cover and cool on LOW 8 hours or on HIGH 4 hours. Remove Bay Leaf, stir in parsley; serve.

Serving Size: 1 1/2 C.
Calories: 98
Fat: trace
Fiber: 3g

Pot of Pizza

Pot of Pizza

8 oz. extra lean ground beef or turkey
1/2 C. chopped onion
1/2 C. chopped green pepper
1/2 C. (one 2.5 oz. jar) sliced mushrooms, drained
1 3/4 C. (one 15-oz. can) Hunt’s Tomato Sauce or Pizza Sauce
1 tsp. Italian Seasoning
1 tsp. Spenda
3 C. cooked noodles, rinsed and drained
1/4 C. shredded Kraft reduced-fat Cheddar cheese
1/4 C. shredded Kraft reduced-fat Mozzarella cheese

In a large skillet, sprayed with olive-oil-flavored cooking spray, brown meat, onion and green pepper. Stir in mushrooms, tomato sauce, Italian seasoning and Splenda. Pour mixture into a slow cooker sprayed with butter-flavored cooking spray. Spread noodles over meat mixture. Sprinkle with Parmesan cheese. Layer cheddar and mozzarella cheeses evenly over the top. Cover and cook on LOW for 6-8 hours. Mix well before serving

Yield: 6 servings
Serving Size: 1 C.

Calories: 305
Fat: 9g
Fiber: 4g

Pork-and-Black Bean Chili

Pork-and-Black Bean Chili

1 lb. lean boned pork loin roast
1 (16-oz) jar thick-and-chunky salsa
2 (15-oz) cans no-salt-added black beans, undrained
1 C. chopped yellow bell pepper
3/4 C. chopped onion
1 tsp. ground cumin
1 tsp. chili powder
1 tsp. dried oregano
1/4 C. fat-free sour cream

Trim fat from pork; cut into 1-inch pieces. Combine pork and next 7 ingredients in a 4-quart electric slow cooker; stir well. Cover with lid; cook on low-heat setting for 8 hours or until pork is tender. Ladle chili into bowls; top with sour cream.

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

Calories: 379
Fat: 9.4g
Fiber: 6.2g

Italian Turkey Dinner

Italian Turkey Dinner

2 (1 lb.) turkey thighs, skin removed
1 (14.5 oz.) can diced tomatoes with Italian-style herbs, undrained
2 T. tomato paste
2 cloves garlic, minced
1 C. uncooked couscous
1 1/2 C. water
2 C. sliced zucchini

Place turkey thighs in 3 1/2-4 qt. slow cooker. In small bowl, combine tomatoes, tomato paste and garlic; mix well. Pour over turkey. Cover; cook on LOW for 6-8 hrs. About 25 min. before serving, cook couscous in water as directed on pkg. Stir zucchini into tomato mixture. Cover; cook on HIGH for an additional 20 min. or until zucchini is tender. To serve, remove bones from turkey. Stir gently to break up turkey.

Yield: 6 servings
Calories: 270
Fat: 5g
Fiber: 3g

Hot Texas Chili Soup

Hot Texas Chili Soup

12 oz. red kidney beans, cooked and drained
6 oz. ground turkey, cooked
3 C. canned stewed tomatoes, low-sodium
2 C. tomato sauce
1 1/2 C. chopped onions
1 C. canned green chilies, rinsed, drained and chopped
1 T. + 2 tsp. chili powder
1 1/2 tsp. ground cumin
1 tsp. paprika
1 tsp. dried oregano
1/4 tsp. hot pepper sauce

In 3-quart slow-cooker, combine all ingredients and 2 C. water. Cover and cook on Low 4 hours or on High 2 hours, until onions are tender. Ladle evenly into 6 soup bowls.

Yield: 6 servings
Calories: 230
Fat: 5g
Fiber: 8g

Crockpot Chicken Tortilla Soup

Crockpot Chicken Tortilla Soup

16 oz. Chicken Breast Halves Without Skin, cubed
30 oz. Black Beans, Canned, undrained
30 oz. Mexican-style Stewed Tomatoes, canned
1 C. Salsa
Minced Garlic
Chopped Cilantro
4 oz. Chopped Green Chiles
14 1/2 oz. Tomato Sauce
2 C. Reduced Fat Cheddar Cheese, grated
reduced fat Tortilla Chips

Combine all ingredients except cheese and tortilla chips into slow cooker. Cover and cook on low 8 hours. To serve, put a handful of chips into each individual bowl. Ladle soup over chips. Top with 1/4 C. cheese.

Yield: 8 servings
Calories: 248
Fat: 4g
Fiber: 9g

Baked Mashed Potatoes with Roasted Garlic

Baked Mashed Potatoes with Roasted Garlic

2 large white rose or other thin-skinned potatoes
1 T. unsalted butter
1/2 C. 1% milk
4-6 cloves roasted garlic
salt & freshly ground white pepper to taste
paprika to taste

Place the potatoes in a medium saucepan, cover with water and bring to a boil. Cover, reduce the heat, and simmer for about 45 minutes or until tender. Remove the potatoes and peel. Cut the cooked potatoes into large chunks, place in the bowl of an electric mixer and mash the potatoes with the butter, milk, roasted garlic, salt and pepper until smooth and whipped. Preheat the oven to 350F. Generously coat a small baking dish with nonstick cooking spray. Place the mashed potatoes in the prepared pan, sprinkle lightly with the paprika and bake 30 minutes, or until golden on top.

Yield: 4 servings
Calories: 91
Fat: 3g
Fiber: 1g

Parmesan Oven Fries

Parmesan Oven Fries

2 lb. baking potatoes (about 4 potatoes), peeled
1/2 tsp. dried whole thyme
1/2 tsp. freshly-ground black pepper
1 T. extra-virgin olive oil
1/4 C. finely-grated fresh Parmesan cheese
1/2 tsp. salt

Cut each potato into three pieces and then into strips. Pat wedges dry with paper towels and place in a bowl. Add thyme and pepper and toss well. Drizzle oil over wedges, tossing well to coat. Arrange in a single layer on a baking sheet coated with cooking spray. Bake at 450F for 30 minutes. Sprinkle cheese and salt evenly over wedges. Bake an additional 10 minutes or until tender and browned.

Yield: 6 servings (5-6 strips)
Calories: 153
Fat: 4g
Fiber: 2g

Squash & Brown Rice Primavera

Squash & Brown Rice Primavera

2 zucchini
2 yellow squash
3 C. cooked cold brown rice
2 garlic cloves, minced
1/2 tsp. ground pepper
1/4 C. water
1 large tomato, seeded & diced
1/2 C. fresh basil, chopped
1/4 C. Italian parsley (flat leaf), chopped
1/4 C. grated Parmesan cheese

Halve the zucchini & squash lengthwise, then cut crosswise into 1/2″ thick pieces. Put the rice in a large bowl & gently separate the grains and break apart any lumps. Coat a large nonstick pan with cooking spray and over med-high heat add the garlic and saut� for 30 seconds. Add the zucchini, squash & pepper and saut� for 3 minutes. Stir in the water, cover & cook until the vegetables are tender when pierced, about 3 minutes. Uncover and add the rice. Cook, stirring constantly, until heated through, 3-4 minutes. Stir in the tomato, basil, parsley & cheese.

Yield: 6 servings
Calories: 149
Fat: 2g
Fiber: 4g

Ham & Cheese Breakfast Biscuits

Ham & Cheese Breakfast Biscuits

1 C. unbleached flour
1/2 C. oat bran
2 tsp. baking powder
3/4 C. nonfat buttermilk
1/2 C. reduced-fat Cheddar cheese
2 oz. ham (97% lean), finely chopped

Combine the dry ingredients in a medium bowl. Add the buttermilk and stir to mix well. Fold in the cheese and ham. Coat a 9-inch pan with nonstick cooking spray. Drop heaping T. of the batter onto the pan, spacing the biscuits 1 inch apart. Bake at 400F for 20 minutes, or until lightly browned.

Yield: 8 servings
Calories: 98
Fat: .9g
Fiber: 1.4g

Blueberry-Lime Parfaits

Blueberry-Lime Parfaits

4 C. fresh blueberries, divided
1/3 C. Riesling or other slightly sweet white wine
1/3 C. maple syrup
2 T. fresh lime juice
1/2 C. (4 oz.) 1/3-less-fat cream cheese
1/3 C. powdered sugar
1 tsp. grated lime rind
1/2 tsp. vanilla extract
1 C. fat-free sour cream
Grated whole nutmeg (optional)

Place 2 C. blueberries in a large, heavy saucepan; press berries 2 times with a potato masher to slightly crush. Add wine, syrup, and juice; bring to a boil over medium-high heat, stirring occasionally. Cook for 5 minutes, stirring occasionally. Reduce heat to medium; cook 3 minutes or until mixture thickens, stirring frequently. Remove from heat; cool to room temperature. Stir in remaining 2 C. blueberries. Cover and chill at least 2 hours. Place cream cheese in a medium bowl; beat with a mixer at low speed until smooth. Add sugar, rind, and vanilla; beat well. Add sour cream; beat on low speed until just combined. Spoon about 2 1/2 T. berry mixture into each of 6 (6-oz.) parfait glasses; top with about 1 1/2 T. cream cheese mixture. Repeat layers with remaining berry and cream cheese mixtures. Sprinkle each serving with nutmeg, if desired.

Yield: 6 servings
Calories: 218
Fat: 5.4g
Fiber: 2.7g

Cabbage & Cranberries

Cabbage & Cranberries

1 1/2 lb. green or red cabbage, cored and shredded
2 tsp. olive oil
1 onion, thinly sliced
1 carrot, shredded
2 apples (Golden Delicious), cored & shredded
1/4 C. dried cranberries, chopped
1/2 tsp. ground pepper
1/2 tsp. caraway seeds
1/3 C. cider (or malt) vinegar
2 T. sugar
1/2 C. water
2 T. chopped fresh Italian parsley

Heat the olive oil in a large saucepan over medium heat. Add the onion and carrot and saut� until softened, about 5 minutes. Add the cabbage, apples, cranberries, pepper, caraway seeds, vinegar, sugar and water. Stir and toss to combine. Bring to a boil. Reduce heat to medium, cover and cook, stirring occasionally until the cabbage is tender and the liquid has mostly evaporated, about 15 minutes. Stir in the parsley.

Yield: 6 servings
Calories: 112
Fat: 2g
Fiber: 4g

Basil Rice Pilaf

Basil Rice Pilaf

4 tsp. olive oil
1 red bell pepper, seeded & minced
6 scallions, sliced
1-1/2 C. long grain rice (not converted)
12 large black olives, pitted and chopped
1 tsp. salt
1/4 tsp. cayenne pepper, or to taste
1/2 C. fresh basil, chopped (or oregano, parsley or spinach)

In a large nonstick saucepan, heat the oil. saut� the bell pepper and scallions until they just begin to soften, 4-5 minutes. Stir in the rice and olives; cook, stirring constantly, until the vegetables are softened and the rice becomes opaque, 2-3 minutes longer. Stir in the salt, cayenne and 3 C. water; bring to a boil. Reduce the heat and simmer, covered, until the liquid is absorbed, 15-20 minutes. Fluff with a fork; re-cover and let stand 5 minutes, then stir in the basil.

Yield: 8 servings
Calories: 163
Fat: 3g
Fiber: 1g

Cabbage Patch Meatloaf

Cabbage Patch Meatloaf

1 lb. 90% lean ground turkey
6 T. dried bread crumbs
1-1/2 C. purchased coleslaw mix
1/4 C. finely chopped onion
1/4 C. finely chopped green bell pepper
1/4 tsp. minced garlic
2/3 C. ketchup, divided

Preheat oven to 350F. Coat a loaf pan with nonstick cooking spray. In a large bowl, combine ground turkey, bread crumbs, coleslaw mix, onion, green pepper, garlic and 1/3 C. ketchup. Mix well using hands. Pat mixture into prepared pan. Bake 45 minutes. Spread remaining 1/3 C. ketchup over top and continue baking 15 more minutes. let stand 5 minutes before cutting.

Yield: 6 servings
Calories: 150
Fat: 6g
Fiber: 1g

Carribean Rum Chicken

Carribean Rum Chicken

1 lb. chicken breast fillets
1-1/2 T. brown sugar
3 T. lime juice
2 T. rum
2 T. reduced sodium soy sauce
1 T. Worcestershire sauce
1 T. olive oil
1/8 tsp. pepper
1 T. minced fresh parsley
1 lime cut into wedges

Combine brown sugar and next six ingredients and mix well. Place chicken breasts in a large reseal-able plastic bag, add brown sugar marinade and refrigerate for at least 30 minutes. Turn chicken over occasionally while marinating. Remove chicken and discard marinade. Spray a large nonstick skillet with cooking spray and heat over medium heat until hot. Add chicken and cook 5-6 minutes on each side until chicken is no longer pink in the center. Squeeze lime juice over chicken and serve.

Yield: 4 servings
Calories: 195
Fat: 5g
Fiber: 0g

Mandarin-Blueberry Muffins

Mandarin-Blueberry Muffins

1-3/4 C. whole wheat flour
3/4 C. oat bran
1/3 C. sugar
1 T. baking powder
1 can (11 oz) mandarin orange segments in light syrup, undrained
2 egg whites
1 tsp. vanilla (or almond) extract
1/2 C. + 2 T. fresh or frozen blueberries

Combine dry ingredients and stir to mix well. Crush the orange segments slightly and add oranges with juice, egg whites and vanilla extract to the flour mixture and stir just until the dry ingredients are moistened. Fold in blueberries. Coat muffin tins with paper liners or cooking spray and fill 3/4 full with the batter. Bake at 350F for 15-18 minutes, or just until a wooden toothpick inserted in the center of a muffin comes out clean. Remove the muffin tin from the oven and allow it to sit for 5 minutes before removing muffins. Serve warm or room temperature.

Yield: 12 servings
Calories: 113
Fat: .7g
Fiber: 3.9g

Zucchini Sticks with Honey-Mustard Mayo

Zucchini Sticks with Honey-Mustard Mayo

1/4 C. all-purpose flour
1/4 tsp. table salt
1/8 tsp. black pepper
4 medium zucchini, ends trimmed, cut into 12 x 1-inch sticks each
3 medium egg whites, lightly beaten
1 C. seasoned bread crumbs
1/2 C. fat-free mayonnaise
1 T. honey
1 T. Dijon mustard

Preheat oven to 400F. Coat a large baking sheet with cooking spray. Combine flour, salt and pepper in a shallow dish. Mix well with a fork to combine. Add zucchini sticks and turn to coat. Place egg whites and bread crumbs in separate shallow dishes. Add zucchini to egg whites and turn to coat. Transfer to bread crumbs and turn to coat. Place coated zucchini on prepared baking sheet and coat with cooking spray. Bake 40 minutes, until golden brown. Whisk together mayonnaise, honey and mustard. Serve zucchini sticks with honey-mustard mayo on the side.

Yield: 8 servings
Calories: 111
Fat: 1g
Fiber: 2g

Apple-Mascarpone Parfaits

Apple-Mascarpone Parfaits

1 T. butter or stick margarine
4 C. diced peeled Granny Smith apple (about 1 1/2 lb.)
1/2 C. packed brown sugar
2 T. fresh lime juice
2 T. water
1/2 tsp. ground ginger
1/8 tsp. salt
2 C. 2% low-fat cottage cheese
1/4 C. (2 oz.) mascarpone cheese
1/3 C. granulated sugar
1 tsp. vanilla extract

Melt the butter in a large nonstick skillet over medium-high heat. Add apple and the next 5 ingredients (apple through salt), and cook 12 minutes or until liquid is almost absorbed. Remove from heat.
Place cottage cheese in a food processor, and process until smooth (about 2 minutes). Add mascarpone, granulated sugar, and vanilla, and process until smooth. Spoon 2 T. cheese mixture into each of 6 parfait glasses, and top each with 2 T. apple mixture. Repeat procedure with 3 T. cheese mixture and 2 T. apple mixture, ending with 3 T. cheese mixture. Cover and chill at least 4 hours.

Yield: 6 servings
Calories: 265
Fat: 5.8g
Fiber: 1.4g

Mini Polenta Cakes with Smoked Salmon

Mini Polenta Cakes with Smoked Salmon

1 C. yellow cornmeal
2 tsp. margarine
1 garlic clove, minced
2 1/3 C. low-salt chicken broth
1/2 C. low-fat buttermilk
1/4 C. grated Parmesan cheese
1 C. frozen whole-kernel corn, thawed
1/3 C. chopped onion
3 egg whites
1 egg
1/4 tsp. salt
1/4 tsp. white pepper
1/4 tsp. ground red pepper
Vegetable cooking spray
1/4 C. nonfat cream cheese, softened
2 T. plain nonfat yogurt
1 tsp. grated lemon rind
Dash of salt
3 oz. cold-smoked salmon, cut into 20 (2 x 1/2-inch) strips
Fresh dill sprigs (optional)

Combine first 3 ingredients in a large saucepan. Gradually add broth, stirring constantly with a wire whisk. Bring to a boil, and reduce heat to medium. Cook 3 minutes or until thickened, stirring constantly. Remove from heat; stir in buttermilk and Parmesan cheese, and set aside. Place the corn and onion in a food processor, and process until corn is coarsely chopped. Combine corn mixture, egg whites, and egg in a large bowl; stir well. Stir in cornmeal mixture, 1/4 tsp. salt, and peppers. Pour polenta mixture into an 11 x 7-inch baking dish coated with cooking spray, spreading evenly. Bake at 400� for 50 minutes or until browned. Let mixture cool. Cut corn mixture into 20 decorative shapes with a 1 1/2-inch cutter. Remove shapes from baking dish, and arrange on a baking sheet coated with cooking spray. Discard remaining polenta mixture. Bake at 400� for 20 minutes. Combine nonfat cream cheese, yogurt, grated lemon rind, and dash of salt in a small bowl; stir well, and set aside. Spoon about 1/4 tsp. cream cheese mixture onto each polenta cake. Top each cake with a salmon strip, and garnish with fresh dill, if desired.

Yield: 20 appetizers
Calories: 25
Fat: 0.7g
Fiber: 0.3g

Mini Black Bean Cakes with Green Onion Cream and Avocado Salsa

Mini Black Bean Cakes with Green Onion Cream and Avocado Salsa

Cakes:
1/2 C. bottled salsa
2 tsp. ground cumin
2 (19-oz.) cans seasoned black beans (such as La Coste�a), rinsed and drained
1 C. dry breadcrumbs, divided
1/4 C. thinly sliced green onions
1/2 tsp. salt
Cooking spray

Toppings:
1/2 C. reduced-fat sour cream
1/4 C. thinly sliced green onions
1/4 C. diced peeled avocado
1/4 C. diced plum tomato
1 tsp. fresh lime juice

Preheat oven to 375�. To prepare cakes, combine first 3 ingredients in a food processor; process until smooth. Stir in 1/2 C. breadcrumbs, 1/4 C. green onions, and salt. Divide mixture into 24 equal portions, shaping each into a 1/2-inch-thick patty. Place 1/2 C. breadcrumbs in a shallow dish. Dredge patties in breadcrumbs. Place patties on a baking sheet coated with cooking spray. Bake at 375� for 14 minutes, turning after 7 minutes. To prepare toppings, combine sour cream and 1/4 C. green onions in a small bowl. Combine avocado, tomato, and juice in a small bowl. Top each patty with 1 tsp. green onion cream and 1 tsp. avocado salsa.

Yield: 12 servings
Calories: 99
Fat: 2.8g
Fiber: 0.7g

Butterflied Chicken with Roasted Onion Tapenade

Butterflied Chicken with Roasted Onion Tapenade

 

1/2 C. Roasted Onion Tapenade (or use your favorite purchased onion-olive tapenade)

2 T. minced Parsley, plus more for garnish

1 T. minced Oregano

1 (3 1/2 – 4 lb.) Chicken, split down the back, backbone removed

1-2 T. Olive Oil

Salt and Pepper

Minced Chives for garnish

 

In small bowl blend together tapenade, parsley and oregano.  Press chicken flat; flip underside over, rub with olive oil and season with salt and pepper.  Place chicken, skin side up, on a rack in a roasting pan.  Carefully loosen skin with fingers and generously spread tapenade under the skin, all the way down the thighs.  Rub surface with olive oil; sprinkle with salt and pepper.  Let stand at room temperature for 30 minutes.  Meanwhile, preheat oven to 500 degrees.  Roast chicken for 15 minutes.  Reduce oven temperature to 375 degrees and roast until tender, about 25 minutes.  To test, gently insert knife into thigh; when juices run golden yellow, chicken is done.  Cut chicken into quarters, sprinkle with minced chives and serve.

Edamame, Slow-roasted Tomatoes, Mozzarella, and Fennel Salad

Edamame, Slow-roasted Tomatoes, Mozzarella, and Fennel Salad

1 ½ cups edamame, cooked and cooled

½ cup slow roasted cherry tomatoes

1 blob of fresh mozzarella (about 4oz), torn

½ cup fennel, finely chopped

A handful of small basil leaves

 

1 tsp good extra virgin olive oil

1 tbsp red wine vinegar

Zest and juice of 1 lemon

A small pinch of good salt

A large pinch of red pepper flakes

 

Combine the salad ingredients, whisk the dressing ingredients, and toss together.