Browsed by
Tag: Cheese!

Macaroni Au Gratin

Macaroni Au Gratin

8oz Penne
15 oz. ricotta cheese
1/2 tsp. onion powder
1 T. of mayo
2 tsp. of Worcestershire sauce/soy sauce
1 tsp. of mustard
1.5 tsp. of white pepper (black pepper is fine)
1 large egg
1/2 chicken bouillon cube
1/4 C. milk
salt to taste
6 oz. mozzarella cheese
3 oz. Parmesan cheese/cheddar cheese
1 small clove of garlic

Add the penne to 3 1/2 to 4 C. of salted boiling water. Cook the penne until al dente ( do not cook the pasta completely, the oven will cook it through). While the pasta is cooking preheat your oven to 400 degrees F. In a separate bowl or baking dish (I’m using a 1.5 quart baking dish) beat the egg then add in the milk, mustard, a pinch of salt, pepper, mashed bouillon cube, mashed and chopped garlic, onion powder, mozzarella and ricotta cheese. Mix, mix and mix. Set aside. Once the pasta is ready. Drain then toss into your mixing bowl/baking dish of mixed ingredients. Make sure each penne is coated. This is when you want to add to baking dish, if you haven’t already. Then sprinkle the parmesan cheese on top. Bake until the cheese is melted and slightly brown. Remove from oven immediately. Let rest a few minutes.

Macaroni & Cheese

Macaroni & Cheese

12 oz. uncooked macaroni, elbow-type
1/2 C. fat-free sour cream
12 oz. fat-free evaporated milk
8 oz. low-fat shredded chedder cheese
1 T. dijon mustard
1/4 tsp. table salt
1/4 tsp. black pepper
1/8 tsp. ground nutmeg
2 T. dried bread crumbs
2 T. grated parmesan cheese

Preheat oven to 350F. Cook pasta according to package directions without added fat or salt. Drain, and transfer to a large bowl. While pasta is still hot, stir in sour cream. Set aside. Heat milk in a small saucepan over medium heat until tiny bubbles appear just around the edges (known as scalding). Reduce heat to low, add cheese and simmer until cheese melts, stirring constantly with a wire whisk, about 2 minutes. Remove from heat and stir in mustard, salt, pepper and nutmeg. Add cheese mixture to pasta, and mix well. Transfer to a 4-quart casserole dish. Combine bread crumbs and parmesan cheese. Sprinkle over pasta. Bake until top is golden. About 30 minutes.

Brussels Sprouts Parmesan

Brussels Sprouts Parmesan

1 lb. fresh Brussels sprouts (frozen is fine)
1 small garlic cloves, chopped
2 T. melted reduced calorie margarine
1 T. lemon juice
1/4 tsp. salt
1/2 tsp. ground pepper
3 T. grated low-fat Parmesan cheese

Remove any wilted outer leaves from the Brussels sprouts and rinse under cold water to remove dirt. In saucepan steam Brussels sprouts for 10-15 minutes until just tender. Drain thoroughly. Return to saucepan. In a small pan, sauté garlic in margarine until limp. Add lemon juice, salt and pepper. Pour over sprouts and shake to coat. Spoon into serving dish and top with grated Parmesan cheese.

Yield: 6 servings
Serving Size: 1 1/2 C.

Calories: 78
Fat: 5g
Fiber: 1.1g

Cheesy Onion Muffins

Cheesy Onion Muffins

1 1/2 cups reduced fat baking mix
1/2 cup all-purpose flour
3 T. grated Parmesan cheese
1 T. dried minced onion
2 T. snipped fresh parsley
1 egg white
3/4 cup skim milk

In a medium mixing bowl stir together biscuit mix, flour, Parmesan cheese, dried onion and parsley. Beat egg whites with milk and stir into dry ingredients until just moistened. Fill muffin cups half full (should have been sprayed with nonstick cooking spray first). Bake at 400 degrees for 15 to 20 minutes. You should be able to stick a toothpick in the center and have it come out clean.

12 servings: each: Calories 89

Baked Shrimp with Feta Cheese

Baked Shrimp with Feta Cheese

1 tsp. olive oil
3/4 tsp. dried oregano
1/2 tsp. salt
1/4 tsp. crushed red pepper
1 pound medium shrimp, peeled and deveined
3 garlic cloves, minced
Cooking spray
1/2 C. dry white wine
3 C. diced plum tomato (about 3/4 pound)
3/4 C. (3 oz.) finely crumbled feta cheese
4 C. hot cooked linguine (about 8 oz. uncooked pasta)
1/4 C. minced fresh parsley

Preheat oven to 350 degrees. Heat oil in a large nonstick skillet over medium-high heat. Add the oregano and the next 4 ingredients (oregano through garlic); sauté for 3 minutes. Spoon the shrimp mixture into an 11 x 7-inch baking dish coated with cooking spray. Add wine to skillet; cook over low heat until reduced to 1/4 C. (about 3 minutes). Stir in tomato, and pour over the shrimp mixture. Sprinkle with cheese, and bake at 350 degrees for 10 minutes. Serve mixture over pasta, and sprinkle with parsley.

Yield: 4 servings
Serving size: 1 C. shrimp mixture, 1 C. pasta, and 1 T. parsley

Calories: 404
Fat: 9g
Fiber: 3g

Black Bean Salad w/ Feta & Red Peppers

Black Bean Salad w/ Feta & Red Peppers

Two 16-ounce cans black beans, drained and rinsed
2 medium red bell peppers, cut into short thin strips
1/2 cup natural low-fat vinaigrette
1/2 cup fresh parsley
1/2 to 2/3 cup crumbled feta or goat cheese

Combine the beans, red bell peppers, vinaigrette, and parsley in a mixing bowl and toss well. Divide the salad among individual plates or shallow bowls. Top each serving with some of the feta cheese.

Bacon-Cheddar Toasts

Bacon-Cheddar Toasts

Bacon-Cheddar Toasts1 C. Mayo
2 Tsp. Worcestershire Sauce
1 C. (4oz) shredded sharp cheddar cheese
1/2 chopped onion
3/4 C. slivered almonds, chopped
6 bacon strips, cooked and crumbled (and maybe one or five extra to eat while cooking…)
1 loaf of French bread

Combine mayo and Worcestershire sauce in a medium bowl. Stir in cheese, onion, almonds and bacon. Cut bread into 1/2 inch slices; spread with cheese mixture. Cut slices in half. Place on a greased baking sheet. Bake at 400 for 8-10 minutes or until bubbly. Makes 4 dozen.

Cheese Tortellini Soup

Cheese Tortellini Soup

3 C. defatted beef stock or low sodium beef broth
1 C. frozen cheese tortellini
1 C. frozen peas
2 T. shopped sun dried tomatoes
3/4 tsp. dried basil
1/4 tsp. dried oregano

In a medium saucepan, combine the stock or borth, tortellini, peas, tomatoes, basil and oregano. Cover and bring to a boil, then reduce the heat. Simmer for 5-6 minutes or until the tortellini are tender.

Yield: 4 servings
Calories: 107
Fat: 1.6g
Fiber: 1.5g

Spicy Philly Cheesesteak

Spicy Philly Cheesesteak

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

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

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

Smoked Mozzarella Sandwiches w/Tomatoes Two Ways

Smoked Mozzarella Sandwiches w/Tomatoes Two Ways

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

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

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

Goat Cheese Sandwiches with Roasted Peppers & Onion Jam

Goat Cheese Sandwiches with Roasted Peppers & Onion Jam

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

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

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

Tomato Parmesan Corn Bread

Tomato Parmesan Corn Bread

1 large tomato, cored and halved crosswise
4 T. unsalted butter
1 C. yellow corn meal
1 C. unbleached all-purpose flour
1/2 C. freshly grated parmesan cheese
1 T. sugar
2 tsp. baking powder
1/4 tsp. baking soda
1/2 tsp. salt
1 tsp. dried oregano
1 tsp. dried basil
2 large eggs, slightly beaten
1 C. 1% milk
1/4 C. plain non-fat yogurt

Using your finger, push the seeds and surrounding liquid out of the tomato. Dice the tomato and set it aside in a strainer to drain. Gently melt the butter in a 10-inch cast-iron skillet and remove from the heat. Preheat the oven to 400 degrees F. In a large bowl, mix the cornmeal, flour, cheese, sugar, baking powder, baking soda, salt and herbs. In a separate bowl, blend the eggs, milk and yogurt. Pour the melted butter into the liquid, but leave a heavy coating of butter in the pan. Make a well in the dry mixture and add the liquid. Stir briskly to blend, then fold in the diced tomato. Turn the batter into the buttered skillet and bake for 25 minutes, until the surface is light golden. The top should resist gentle finger pressure. Let stand for 5 minutes, then slice and serve.

Pepperoni-Parmesan Bread

Pepperoni-Parmesan Bread

1-1/2 C. all-purpose flour
1/4 C. grated Parmesan or Romano cheese
2 T. sugar
1 T. snipped fresh chives
1-1/2 tsp. baking powder
1 beaten egg
3/4 C. milk
2 T. cooking oil
1/2 C. chopped pepperoni (2 oz.)
2 tsp. grated Parmesan or Romano cheese

Grease an 8x4x2- or 7-1/2×3-1/2×2-inch loaf pan; set aside. In a medium mixing bowl stir together the flour, Parmesan or Romano cheese, sugar, chives, and baking powder. Make a well in the center of dry ingredients. In another bowl stir together the egg, milk, and cooking oil. Add the liquid ingredients all at once to the dry ingredients. Stir just until moistened (batter should be lumpy). Fold in the pepperoni. Pour batter into the prepared pan. Sprinkle the Parmesan or Romano cheese over the top. Bake in a 350 degree F oven for 40 to 45 minutes or until a wooden toothpick inserted near the center comes out clean. If necessary, cover with foil the last 10 minutes of baking to prevent overbrowning. Cool in the pan for 5 to 10 minutes. Remove loaf from the pan and cool slightly on a wire rack. Serve warm or cool. Store in refrigerator.

Yield: 1 loaf (12 slices)
Calories: 144
Fat: 6g
Fiber: .5g

Parmesan Fish

Parmesan Fish

2 tsp. Olive Oil
2 tsp. Lemon juice
7 oz. Fish Fillet, cut in half crosswise
1/2 oz. Grated Parmesan Cheese, divided

Pre-heat boiler. In C. or small bowl combine oil and lemon juice. Arrange fillets on non-stick baking in a single layer. Brush both sides of fillets with oil and lemon mixture. Sprinkle cheese over fillets and broil until cheese is a golden brown and fish flake easily, about 3-4 minutes.

Parmesan Shrimp Peppers

Parmesan Shrimp Peppers

1/2 C. diced celery
2 C. sliced mushrooms
1/2 C. grated carrots
1/4 C. sliced scallions, no tops
1/4 C. chopped fresh parsley
1 can (14.5 oz.) diced stewed tomatoes
1 can (16 oz.) reduced sodium chicken broth
3/4 C. uncooked long grain rice
1 tsp. dried basil
1 tsp. coarse kosher salt
1 tsp. Mrs. Dash lemon-pepper
2 T. white wine Worcestershire sauce
1 tsp. crushed garlic
Fresh ground pepper to taste
A few drops Tabasco (optional)
3 yellow and 3 red peppers sliced in half, length-wise, washed and seeded
2 C. precooked, peeled and deveined shrimp, tails removed
3/4 C. Parmesan cheese
Olive oil cooking spray
1 1/2 C. fat free sour cream or plain yogurt
1/8 C. chopped garlic chives
1/2 tsp. Mrs. Dash original blend

Heat medium-sized pan with cooking spray. Sauté celery, carrots and onions until about half done; add mushrooms and sauté until they are slightly soft. Add more cooking spray as needed. When mushrooms are ready, add tomatoes, chicken broth, garlic, Worcestershire sauce, basil, salt, pepper and Tabasco (if desired). Add rice and bring to a boil. Gently reduce heat and cover. Cook for approximately 20 minutes, until rice is done and broth absorbed. While the rice mixture cooks, use a three-quart pan to boil water. Add peppers and cook gently for approximately seven minutes. Remove from water and drain. When broth is absorbed and rice is cooked, remove from heat and add shrimp to mixture. Place peppers in baking dish, stuff with rice mixture and sprinkle with the Parmesan cheese. Bake at 325 degrees for 20 minutes or until cheese melts. While peppers bake add garlic chives and Mrs. Dash to sour cream. This can be used as an optional garnish. Place peppers on platter and serve.

Golden Onion Strata with Gruyère and Prosciutto

Golden Onion Strata with Gruyère and Prosciutto

4 C. chopped Vidalia or other sweet onion
1 C. (4 oz.) very thin slices prosciutto or ham, chopped
1/3 C. water
2 1/2 C. fat-free milk
1/4 tsp. dry mustard
1/8 tsp. black pepper
1 (8-oz.) carton egg substitute
8 C. (1/2-inch) cubed French bread (about 9 oz.)
1 C. (4 oz.) shredded Gruyère, Jarlsberg, or Swiss cheese

Heat a large nonstick skillet over medium-high heat. Add onion and prosciutto, and sauté 5 minutes or until onion begins to brown. Add water; cover, reduce heat to low, and simmer 30 minutes. Uncover and simmer 30 minutes or until liquid almost evaporates. Cool. Combine the milk, mustard, pepper, and egg substitute in a large bowl, and stir with a whisk until mixture is well-blended. Stir in the onion mixture. Add bread, tossing gently to coat. Arrange half of the bread mixture in a single layer in an 11 x 7-inch baking dish. Sprinkle with 1/2 C. cheese, and top with remaining bread mixture. Cover strata, and chill 8 hours or overnight. Preheat oven to 350°. Uncover strata. Bake at 350° for 25 minutes. Sprinkle with 1/2 C. cheese; bake an additional 20 minutes or until set.

Yield: 8 servings
Calories: 245
Fat: 7.1g
Fiber: 2.5g

Sweet Cheese Tarts from Santorini

Sweet Cheese Tarts from Santorini

2 C. sifted all-purpose flour
1/4 tsp. salt
1 tsp. baking powder
2 T. sugar
3 T. unsalted butter, at room temperature
1/4 C. vegetable shortening
1 egg, lightly beaten
1 T. water, or as needed

For Filling:
1/2 lb. low fat Ricotta Cheese
1/2 lb. Light Cream Cheese
1/2 C. Sugar
1/2 C. Splenda
2 T. all-purpose flour
2 egg yolks
1 tsp. ground cinnamon, plus cinnamon for garnish, optional
Grated orange or lemon zest, optional

FOR PASTRY: In a food processor fitted with the metal blade, combine the flour, salt, baking powder and sugar and process briefly to mix. Add the butter and shortening and process with rapid on-off pulses until the mixture resembles coarse meal. Add the egg and the 1 T. water and process to form a soft dough, adding a little more water if needed. Gather the dough together and place it on a lightly floured work surface. Knead until the dough is smooth and holds together, 5-10 minutes. Wrap in plastic wrap; refrigerate until needed. To make the pastry by hand, combine the flour, salt, baking powder and sugar in a bowl and stir to mix. Add the butter and shortening and, using a pastry blender or 2 knives, cut them into the dry ingredients until the mixture resembles coarse meal. Add the egg and the 1 T. water and, using a fork, stir together until the mixture forms a soft dough, adding a little more water if needed. Gather the dough together, then knead, shape and refrigerate as directed for the processor method.

FOR FILLING: In a bowl, combine the cheese(s), sugar and splenda, flour, egg yolks, the 1 tsp. cinnamon and the orange or lemon zest, if using. Stir to mix thoroughly. Preheat an oven to 350 degrees F. Divide the dough into 12 equal balls. On a lightly floured work surface, roll out each ball into a round 4 inches in diameter. Carefully transfer each round to a tartlet tin 2 1/2 inches in diameter, pressing the dough firmly but gently into the tin and fluting the edges. Place the pastry-lined tins on a large baking sheet. Alternatively, butter a large baking sheet. Form the 4-inch rounds into free-form tart shells, pinching the edges to make a fluted rim, and place on the prepared baking sheet. Carefully spoon the cheese filling into the tart shells, gently smoothing the tops with a rubber spatula. Bake until the tops are a pale golden brown, 20-25 minutes.

Transfer to wire racks and let cool. Sprinkle with cinnamon, if using, and serve at room temperature.

Yield: 12 tartlets
Calories: 289
Fat: 12g
Fiber: 1g

Blue Cheese Potatoes

Blue Cheese Potatoes

Butter Flavored Cooking Spray
1 medium Baking Potato, cut into 1/4” slices 1/4 C. Green Bell Pepper, chopped
1/4 C. Onion, chopped
1/2 oz. Blue Cheese, crumbled
2 tsp. Chives, minced

Coat a nonstick skillet with cooking spray; place over medium high heat until hot. Add potato, cook 7-8 minutes or until browned turning occasionally. Add green pepper and onion. Cover, reduce heat and cook 20 minutes or until tender, turning occasionally. Sprinkle with cheese and cook 1 minute more until the cheese melts. Sprinkle with chives and serve.

1 Serving = Whole recipe
Calories: 162 calories (approximately, depends on size of potato)
Fat: 4g
Fiber: 3g

Pesto and Ricotta Torta

Pesto and Ricotta Torta

Sun-Dried Tomato Pesto
1/2 C. packed Sun-Dried Tomatoes, dry pack
1 C. Boiling Water
1 T. EV Olive Oil
2 tsp. minced Garlic
1/3 Chicken Broth

Cheese Filling
8oz. low fat RIcotta Cheese
4oz. fat-free Cream Cheese
2 T. Parmesan Cheese
1/4 C. Egg Substitute
1/4 tsp. Salt

Basil Pesto
1 C. packed Basil Leaves
2 tsp. minced Garlic
1/4 C. minced parsley
2 T. Parmesan Cheese
1/3 C. Chicken Broth
1/4 tsp. each Salt and Pepper

Assembly:
2 T. Bread Crumbs
Nonstick Cooking Spray
Basil, for garnish

For tomato pesto soak dun dried tomatoes in boiling water for 30 minutes or until fully softened. Drain, reserving 1/3 C. liquid. In blender or food processor combine tomatoes, liquid and remaining tomato pesto ingredients and process until smooth. Clean blender/food processor and combine all ingredients for the cheese filling until smooth. Repeat process with basil pesto ingredients. Preheat oven to 350 degrees. Coat 1 quart springform pan, tube pan, soufflé dish or other straight sided baking dish with cookig spray. Dust with bread crumbs. Divide cheese filling into 4 portions. Divide tomato pesto into halves. Spread one portion cheese over bottom of pan. For next layer, spread half the tomato pesto. Layer with cheese, followed by all the basil pesto. Spread cheese over the basil pesto, then the remaining tomato pesto and top with the rest of the cheese filling. (Layers should be white, red, white, green, white, red, white.) Bake 45-60 minutes, until top begins to brown and mixture begins to pull away from the sides. Cool in pan on wire rack. Chill several hours or overnight. Release spring form/unmold from tube pan. Garnish with basil if desired. Serve with crackers or sliced french bread.

Yields: 16 appetizer sized portions
Calories: 54
Fat: 3g
FIber: .5g

Chicken and Mushrooms in Parmesan Cream

Chicken and Mushrooms in Parmesan Cream

2 chicken cutlets (4 oz. each) lb.ed to 1/4″ thickness
2 T. all purpose flour
1 tsp. each margarine and olive oil
1 C. sliced mushrooms
1/4 C. evaporated skim milk
2 T. half & half
1/2 oz. Parmesan
1 T. chopped freh parsley
dash of pepper

On wax paper, dredge cutlets in flour, coating both sides. In skillet combine margarine and oil and heat until margarine is melted; add cutlets and cook over med-high heat, turning once until lightly browned, 2-3 minutes on each side. transfer chicken to plate and set aside. In same skillet, sauté mushrooms over high heat stirring frequently until tender crisp, 1-2 minutes. Stir in milk and half & half. Reduce heat to med-low and cook, stirring frequently, 1-2 minutes. Stir in remaining ingredients and cook until cheese melts. Return chicken to pan and heat 1-2 minutes. Serves 2.

Yield: 2 servings
Calories: 276
Fat: 10g
Fiber: 1g

Ham & Cheese Cornbread Sticks

Ham & Cheese Cornbread Sticks

1 1/2 oz. (1/4 C.) uncooked yellow corn meal
3 T. all purpose flour
1 T. sugar
1 tsp. double-acting baking powder
3 egg whites
1/8 tsp. cream of tartar
2 T. vegetable oil
5 oz. Cheddar cheese, shredded and divided
2 T. plain, low fat yogurt
1 T. pickle relish
1 tsp. mustard
6 oz. thinly sliced boiled ham

Preheat oven to 400 degrees. Line 15 x 10 1/2 x 1 inch corn stick jelly roll pan with wax paper. Spray paper with nonstick cooking spray, set aside. In bowl combine corn meal, flour, sugar and baking powder; set aside. With mixer on medium speed, in large bowl beat egg whites with cream of tartar until stiff but not dry. Alternately fold in cornmeal mixture and oil; fold in 2 oz. cheese. Spread batter evenly in prepared pan and bake 5 to 6 minutes or until top springs back to touch do not over bake. Remove from oven and turn bread onto towel. Remove and discard wax paper. Starting at wide end, roll bread with towel. Set in wire rack and let cool for 5 minutes. In small mixing bowl combine yogurt, relish and mustard; set aside. Unroll and remove towel and top with ham slices. Spread yogurt mixture over ham and sprinkle with remaining 3 oz. of cheese. Reroll bread; place seam side down in non-stick jelly roll pan and bake at 400 degrees until cheese is melted about 5 minutes.

Yield: 12 slices
Serving Size: 2 slices

Calories: 240
Fat: 14g
Fiber: 0g

Dilled Shrimp and Feta Cheese Salad

Dilled Shrimp and Feta Cheese Salad

1 lb. lg. shrimp
3 green onions, including tops
1/2 med. cucumber
1 (4 oz.) jar pimento
2 T. snipped fresh dill or minced parsley
1/4C. rinsed and crumbled feta cheese (1 oz.)
2 T. lemon juice
2 T. olive oil
1 T. white wine vinegar
1 tsp. Dijon-style mustard or spicy brown mustard
1 clove garlic, minced
1/2 tsp. black pepper

Shell and devein shrimp. Slice onions thin. Peel, seed, and chop cucumber. Drain pimentos and pat dry. Bring 1 quart unsalted water to boil. Add shrimp and cook, stirring until just firm, about 2 minutes. Drain, rinse under cold running water, and drain again. Place shrimp in large bowl and add green onions, cucumber, pimentos, dill, and cheese. In small bowl whisk together lemon juice, olive oil, vinegar, mustard, garlic and pepper. Pour over the shrimp mixture and toss gently to mix.

Yield: 4 servings
Calories: 193
Fat: 10g
Fiber: 0g

Cheesy Italian Bread

Cheesy Italian Bread

1 T. Olive Oil
2 cloves Garlic, crushed
3 Tomatoes, peeled and diced
1/2 T. Oregano
4 slices lightly toasted Italian Bread
3/4 C. grated Mozzarella Cheese
Salt and Pepper

Preheat oven to 375 degrees. Heat oil in frying pan over medium heat. Add garlic, tomatoes and oregano; season well with salt and pepper and cook 10 minutes. Arrange bread on cookie sheet and top with tomato mixture. Cover with cheese. Change oven setting to broil and cook bread until cheese is melted and bubbly. Season with freshly ground pepper, slice in half and serve.

Yield: 4 servings
Calories: 260
Fat: 12g
Fiber: 3.2g

Fluffy Cottage Cheese Blintzes

Fluffy Cottage Cheese Blintzes

Vegetable oil spray
2 T. egg substitute
1/2 cup nonfat or low-fat cottage cheese
1/3 cup fat-free milk
1/4 cup all-purpose flour
Whites of 3 large eggs, at room temperature

Lightly spray griddle with vegetable oil spray. In a medium mixing bowl, beat egg substitute and cottage cheese until almost smooth. Whisk in milk and flour. In a small mixing bowl, beat egg whites until they form soft peaks. Fold into batter. Let stand for 5 minutes. Preheat griddle over medium heat. Pour batter onto prepared griddle using 1/4-cup measure. (You should have 6 pancakes.) Cook until tops are bubbly and edges are golden brown, 1 to 2 minutes. Turn and cook other side for 1 to 2 minutes. (2 pancakes = 100 calories)

Turkey Cutlets with Roasted Peppers & Mozzarella

Turkey Cutlets with Roasted Peppers & Mozzarella

1 large red bell pepper, cut into 4 wedges
2 tsp. olive oil
4 (1/2-inch-thick) turkey breast cutlets (about 1 pound)
2 tsp. chopped fresh sage
1/2 tsp. salt
1/4 tsp. black pepper
1/2 cup (2 oz.) shredded part-skim mozzarella cheese
1/4 cup dry Marsala or Madeira
1/4 cup fat-free, less-sodium chicken broth
2 tsp. butter
Fresh sage leaves (optional)

Preheat broiler. Place bell pepper wedges, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 10 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 10 minutes; peel. Heat oil in a large nonstick skillet over medium heat. Sprinkle turkey with sage, salt, and pepper. Add turkey to pan; cook 2-1/2 minutes on each side or until browned. Top each cutlet with 1 bell pepper piece and 2 T. cheese. Add Marsala and broth to pan. Cover and cook 45 seconds or until cheese melts. Remove turkey from pan with a slotted spoon. Bring Marsala mixture to a boil; cook until reduced to 1/4 cup (about 1-1/2 minutes). Remove from heat; add butter, stirring with a whisk until well blended. Serve with turkey; garnish with sage leaves, if desired.

Yield: 4 servings
Serving size: 1 turkey cutlet and 1 T. sauce

CaloriesL 239
Fat: 8g
Fiber: 1g

Greek Chicken in Feta Sauce

Greek Chicken in Feta Sauce

4 (4-oz.) skinned, boned chicken breast halves
2 T. all-purpose flour
1 tsp. dried oregano
1 T. olive oil
1 C. thinly sliced onion
3 garlic cloves, minced
1-1/2 C. fat-free, less-sodium chicken broth
1/3 C. golden raisins
2 T. lemon juice
2 T. capers
1/4 C. (1 oz.) crumbled feta cheese
4 thin lemon slices

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; flatten to 1/4-inch thickness using a meat mallet or rolling pin. Combine flour and oregano in a shallow dish; dredge chicken in flour mixture. Heat oil in a large nonstick skillet over medium-high heat. Add chicken; cook 5 minutes on each side. Remove chicken from pan; keep warm. Add onion and garlic to pan; sauté 2 minutes. Stir in broth, raisins, and lemon juice; cook 3 minutes, scraping pan to loosen browned bits. Return chicken to pan. Cover, reduce heat, and simmer 10 minutes or until chicken is done. Remove chicken from pan; keep warm. Add capers and cheese to pan, stirring with a whisk; top each chicken breast with 1/4 C. sauce and 1 lemon slice.

Yield: 4 servings
Servign Size: 1 Breast + 1/4 C. Sauce + 1 lemon Slice

Calories: 256
Fat: 6.5g
Fiber: 1.3g

Brie & Onion Stuffed Chicken Breasts

Brie & Onion Stuffed Chicken Breasts

1 tsp. olive oil, divided
1-1/2 C. sliced onion
4 garlic cloves, thinly sliced
2/3 C. dry white wine, divided
2 oz. Brie or Camembert cheese, rind removed and cut into smallpieces (about 2 T.)
1/8 tsp. salt
1/8 tsp. pepper
4 (4-oz.) skinned, boned chicken breast halves
2 T. minced onion
1 T. chopped fresh or 3/4 tsp. dried rubbed sage
2 garlic cloves, minced
1 (10-1/2-oz.) can low-salt chicken broth
Sage sprigs (optional)

Heat 1/2 tsp. oil in a large nonstick skillet over medium heat. Add sliced onion; sauté 30 minutes or until golden brown. Add sliced garlic; sauté 5 minutes. Stir in 1/3 C. wine; cook 5 minutes or until liquid almost evaporates. Spoon onion mixture into a bowl; let cool. Stir in Brie, salt, and pepper. Cut a horizontal slit through the thickest portion of each chicken breast half to form a pocket. Stuff about 1-1/2 T. of the onion mixture into each pocket. Heat 1/2 tsp. oil in skillet over medium-high heat. Add chicken; sauté 6 minutes on each side or until chicken is done. Remove chicken from skillet. Set aside; keep warm. Add 1/3 C. wine, minced onion, sage, and minced garlic to skillet. Cook over medium-high heat for 2 minutes. Stir in broth. Bring to a boil, and cook 7 minutes or until reduced to 3/4 C.. Return chicken to skillet; cover and simmer 2 minutes or until thoroughly heated. Serve sauce with chicken. Garnish with fresh sage, if desired.

Yield: 4 servings
Serving size: 1 chicken breast half and 3 T. sauce

Calories: 220
Fat: 7.1g
Fiber: 1g

Asparagus & Blue Cheese-Bacon Sauce

Asparagus & Blue Cheese-Bacon Sauce

1 tsp. salt
2 pounds asparagus spears, trimmed
3/4 C. (3 oz.) bleu cheese, crumbled
1/4 C. fat-free mayonnaise
1 tsp. lemon juice
1/4 tsp. freshly ground black pepper
2 bacon slices, cooked and crumbled (drained)
1/4 C. fat-free milk

Bring 1 gallon water and salt to a boil in a Dutch oven; add asparagus. Cook 2 minutes or until crisp tender. Drain and rinse with cold water. Pat dry with paper towels; chill. Combine bleu cheese, mayonnaise, juice, pepper, and bacon in a medium bowl, stirring with a whisk. Add milk, 1 T. at a time, stirring until smooth. Arrange asparagus on a platter; drizzle with sauce.

Yield: 8 servings
Serving Size: about 1/4 pound asparagus and 1 1/2 T. sauce

Calories 69
Fat 3g
Fiber 2g

Prosciutto-and-Fontina Panini

Prosciutto-and-Fontina Panini

1 (5.25-oz.) package focaccia (Italian flatbread) or 1 (8-oz.) package Italian cheese-flavored pizza crust (such as Boboli)
8 very thin slices prosciutto (about 2 oz.)
1/4 C. (1 oz.) shredded fontina cheese
1 C. trimmed arugula or watercress
2 (1/8-inch-thick) red onion slices, separated into rings
2 tsp. balsamic vinegar
1/8 tsp. pepper

Slice each bread round in half horizontally. Divide prosciutto slices between bottom halves of bread, and top each bread half with fontina cheese, arugula, and red onion slices. Drizzle balsamic vinegar over sandwiches, and sprinkle with pepper; cover with top halves of bread. Wrap sandwiches tightly in aluminum foil, and bake at 300° for 15 minutes.

Yield: 2 servings
Calories: 330
Fat: 11.5g
Fiber: 4.3g

Ham and Cheese Scones

Ham and Cheese Scones

2 C. all-purpose flour
1 T. baking powder
2 tsp. sugar
1/4 tsp. salt
1/4 tsp. ground red pepper
3 T. chilled butter, cut into small pieces
3/4 C. (3 oz.) shredded reduced-fat extra-sharp cheddar cheese
3/4 C. finely chopped 33%-less-sodium ham (about 3 oz.)
3/4 C. fat-free buttermilk
2 large egg whites
Cooking spray

Preheat oven to 400°. Lightly spoon flour into dry measuring C.; level with a knife. Combine flour, baking powder, sugar, salt, and pepper in a large bowl; cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Stir in cheese and ham. Combine buttermilk and egg whites, stirring with a whisk. Add to flour mixture, stirring just until moist. Turn dough out onto a lightly floured surface; knead lightly 4 to 5 times with floured hands. Pat dough into an 8-inch circle on a baking sheet coated with cooking spray. Cut dough into 8 wedges, cutting into but not through dough. Bake at 400° for 20 minutes or until lightly browned.

Yield: 8 servings
Serving size: 1 wedge

Calories: 217
Fat: 7.2g
Fiber: 1g

Blue Cheese-Stuffed Sirloin

Blue Cheese-Stuffed Sirloin

1 1lb. Lean, Boneless Sirloin Steak
2/3 C. Light Beer
1/4 C. Lemon Juice
2 Clove Garlic, minced
¾ tsp. Hot Sauce
4oz. Crumbled Blue Cheese
1 T. Lemon Pepper Seasoning
Nonstick Cooking Spray

Trim fat from steak. Cut a large pocket in steak, cutting to, but not through, remaining three sides. Place steak in large shallow dish. Combine beer, lemon juice, garlic and hot sauce; pour over steak. Cover and marinate in refrigerator for 8 hours, turning steak occasionally. Remove steak from marinade and discard liquid. Place cheese in steak pocket, spreading evenly through. Secure opening with wooden picks. Press lemon pepper seasoning onto both sides of steak. Coat grill rack with nonstick cooking spray, place on grill over medium hot coals and grill steak 6-7 minutes per side.

Vegetable-and-Cheese Strata

Vegetable-and-Cheese Strata

1 tsp. olive oil
2 C. diced zucchini
2 C. sliced mushrooms
1 C. diced red bell pepper
1 C. diced onion
2 garlic cloves, crushed
3/4 C. chopped drained canned artichoke hearts (quartered)
8 C. (1-inch) cubed Italian bread (about 8 oz.)
Cooking spray
1 C. (4 oz.) shredded reduced-fat extra-sharp cheddar cheese
1/4 C. (1 oz.) grated fresh Parmesan cheese
1 1/2 C. egg substitute
1 tsp. dried Italian seasoning
1/2 tsp. dry mustard
1/4 tsp. salt
1/4 tsp. pepper
1 (12-oz.) can evaporated skim milk
Oregano sprigs (optional)

Heat oil in a nonstick skillet over medium-high heat. Add zucchini, mushrooms, bell pepper, onion, and garlic, and sauté vegetable mixture 6 minutes or until tender. Remove from heat. Stir in artichokes, and set aside. Arrange Italian bread cubes in a 13 x 9-inch baking dish coated with cooking spray. Spoon zucchini mixture evenly over bread cubes, and sprinkle mixture with cheeses. Combine egg substitute and remaining ingredients (except oregano sprigs) in a large bowl; stir with a whisk. Pour egg mixture over zucchini mixture. Cover mixture with foil; chill in refrigerator 8 hours. Preheat oven to 325°. Bake strata, covered, 1 hour or until bubbly. Garnish with oregano sprigs, if desired.

Yield: 8 servings
Calories: 229
Fat: 4.9g
Fiber: 1.9g

Cauliflower, Pasta, and Cheese Gratin

Cauliflower, Pasta, and Cheese Gratin

8 C. water
6 C. cauliflower florets (about 1 1/2 lb.)
3/4 tsp. salt, divided
8 oz. uncooked small seashell pasta
1/4 C. all-purpose flour
3 C. 1% low-fat milk
2 tsp. chopped fresh or 3/4 tsp. dried thyme
3 garlic cloves, crushed
1 C. (4 oz.) shredded reduced-fat sharp cheddar cheese
1/2 C. (2 oz.) grated fresh Parmesan cheese
3/4 C. finely chopped green onions
2 tsp. Dijon mustard
1/4 tsp. black pepper
2 (1-oz.) slices white bread
2 tsp. butter, melted

Preheat oven to 400°. Bring water to a boil in a large saucepan; add cauliflower and 1/2 tsp. salt to boiling water, and cook 4 minutes or until tender. Remove cauliflower with a slotted spoon, reserving cooking liquid; set cauliflower aside. Bring cooking liquid to a rolling boil. Add pasta, and cook 7 minutes or until al dente; drain and set aside. Lightly spoon flour into a dry measuring C., and level with a knife. Combine flour and milk in a saucepan, stirring well with a whisk. Stir in thyme and garlic; cook over medium heat until thick (about 8 minutes), stirring constantly. Remove from heat; stir in 1/4 tsp. salt, cheeses, onions, mustard, and pepper. Combine cauliflower, pasta, and cheese sauce in a large bowl. Spoon the cauliflower mixture into a 13 x 9-inch baking dish. Place bread in food processor; pulse 10 times or until coarse crumbs form to measure 1 C. Combine breadcrumbs with butter; sprinkle evenly over cauliflower mixture. Bake at 400° for 20 minutes or until lightly browned.

Yield: 6 servings
Serving size: 1 1/2 C.
Calories: 375
Fat: 10g
Fiber: 3.1g

Cheese Enchilada Casserole

Cheese Enchilada Casserole

1 C. (4 oz.) shredded reduced-fat extra-sharp cheddar cheese
1 C. chopped tomato
1 C. fat-free cottage cheese
1/3 C. sliced green onions
2 tsp. chili powder
2 garlic cloves, minced
9 (6-inch) corn tortillas
Cooking spray
1 C. taco sauce (such as Ortega)
1/4 C. shredded Monterey Jack cheese

Preheat oven to 375°. Combine first 6 ingredients in a medium bowl. Arrange 3 tortillas in bottom of an 11 x 7-inch baking dish coated with cooking spray. Spread half of cheese mixture over tortillas. Repeat procedure with 3 tortillas and remaining cheese mixture; top with remaining tortillas. Pour taco sauce over tortillas; sprinkle with Monterey Jack cheese. Bake at 375° for 20 minutes or until cheese melts.

Yield: 4 servings
Calories: 299
Fat: 6g
FIber: 4.3g

Cheesy Brunch Casserole

Cheesy Brunch Casserole

1 lb. turkey Italian sausage
5 C. herb-seasoned stuffing mix (such as Pepperidge Farm)
Cooking spray
1/2 C. at-free, less-sodium chicken broth
2 T. butter, melted
1 1/2 C. (6 oz.) shredded reduced-fat extra-sharp cheddar cheese
2 C. 2% reduced-fat milk
1/2 tsp. onion powder
1/2 tsp. freshly ground black pepper
2 (8-oz.) cartons egg substitute

Preheat oven to 325°. Remove casings from sausage. Cook sausage in a large nonstick skillet over medium-high heat until browned, stirring to crumble. Drain. Place sausage in a large bowl; add stuffing mix, tossing to combine. Place stuffing mixture in a 13 x 9-inch baking dish coated with cooking spray. Drizzle stuffing mixture with broth and butter; sprinkle with cheese. Combine milk and remaining ingredients, stirring with a whisk; pour milk mixture over stuffing mixture. Bake at 325° for 40 minutes or until set. Let casserole stand 5 minutes before serving.

Yield: 9 servings
Calaories: 298
Fat: 9.6g
Fiber: 2.9g

Feta Stuffed Chicken

Feta Stuffed Chicken

6 skinless boneless chicken breast
1/4 C. dry bread crumbs divided
6 oz. tomato basil feta cheese crumbled
1/4 pkg. Frozen chopped spinach, thawed & squeezed dry

Preheat oven to 350 degrees F. Lb. chicken breasts to 1/4 inch thick. Spray 9 X 13 baking disk with no-stick butter flavored cooking spray. Spread 2 T. of the breadcrumbs in the bottom. Place 1 oz. feta cheese in the center of each chicken breast, top with some spinach, and then fold in half. Then place them in baking dish. Sprinkle remaining breadcrumbs over chicken and bake in preheated oven for 25-30 minutes. (Or until chicken is done)

Classic Macaroni and Cheese

Classic Macaroni and Cheese

2 C. macaroni
1/2 C. onions, chopped
1/2 C. evaporated skim milk
1 medium egg, beaten
1/4 tsp. black pepper
1 1/4 C. (4 oz) lowfat sharp cheddar cheese, finely shredded
as needed nonstick cooking spray

Cook macroni according to directions—but do not add salt to the cooking water. Drain and set aside. Spray casserole dish with nonstick cooking spray. Preheat oven to 350 °F. Lightly spray saucepan with nonstick cooking spray. Add onions to saucepan and sauté for about 3 minutes. In another bowl, combine macaroni, onions, and rest of the ingredients, and mix thoroughly. Transfer mixture into casserole dish. Bake for 25 minutes or until bubbly. Let stand for 10 minutes before serving.

Servings: 8
Serving size: 1/2 C.

Calories: 200
Total fat: 4g
Total fiber: 1g

Shells & Cheese

Shells & Cheese

2 C. (dry) Medium Shell Pasta
1 T. Butter Buds
2 T. Hot Water
1 T. Flour
1 1/2 C. Skim Milk
4 oz. Velveeta Light, cubed
Salt & Pepper to Taste

Boil macaroni according to package instructions. Prepare sauce: In a small C., mix Butter Buds with Hot Water then pour into a small non-stick pan. Stir in Flour and add a couple of T. of the Skim Milk. Heat over medium heat stirring constantly. Gradually add the rest of the Skim Milk and bring to a slow boil still stirring constantly. Add the Velveeta cubes and stir until melted. Spray a casserole with non-stick spray combine macaroni and cheese sauce. Stir and Bake at 350 degrees for about 30 minutes

Yield: 4 servings
Calories: 210

Chile-Cheese Chowder

Chile-Cheese Chowder

2 bacon slices
1 C. chopped carrot
1 C. chopped, seeded, poblano chiles
1 C. chopped onion
2 T. minced, seeded jalapeño peppers
1/2 tsp. ground cumin
3 cloves garlic, minced
2 (16 oz.) cans fat-free chicken broth
5 C. diced, peeled, baking potato
1/2 tsp. salt
1/3 C. flour
2 1/2 C. 1% milk
3/4 C. shredded Monterey Jack cheese
1/2 C. shredded reduced-fat sharp cheddar cheese
2/3 C. sliced green onions

In a dutch oven, cook bacon until crisp. Reserve 1 T. drippings in pan, remove bacon and set it aside. To the pan add carrots, chiles, onion, jalapeño, cumin, and garlic. sauté until browned. Stir in broth and scrape bottom of pan to release browned bits. Add potatoes and salt, cover, and simmer for 25 minutes. Whisk together flour and milk, add to potato mixture while stirring and cook over medium heat until thickened stirring often (about 10 minutes). Remove from heat, stir in cheeses until melted. Serve in bowls topped with crumbled bacon and sliced green onions.

Yield: 4 servings
Calories: 420
Fat: 7g
Fiber: 3.1g

Spinach Ricotta Quiche

Spinach Ricotta Quiche

12 C. fresh spinach or 2 packages frozen spinach, thawed
2 tsp. olive oil
1/2 C. finely chopped onions
1 C. low-fat ricotta cheese
1/2 C. egg substitute
1/2 tsp. dried dill weed
1/2 tsp. pepper
pinch nutmeg (optional)
3 plum tomatoes, seeded, and chopped (1 C.)
1 T. grated Parmesan cheese

Preheat the oven to 350°. Grease a 9″ pie plate. Steam the fresh spinach until just wilted. Press the water out of the cooked or thawed spinach and set aside. Heat the oil in a small skillet and cook the onions until soft but not brown. Combine the ricotta cheese, egg substitute, dill, pepper, and nutmeg in a large bowl. Add the prepared spinach, tomatoes and onions. Mix thoroughly and tip into the pie pan. Sprinkle Parmesan cheese over the top and bake until set, about 30 minutes. Let the quiche cool for 5 minutes before serving.

Yield: 6 servings
Calories: 115
Fat: 3g
Fiber: 6g