Pan-Seared Salmon with Mushrooms and Spinach

Pan-Seared Salmon with Mushrooms and Spinach

Cooking spray
4 (6-oz.) salmon fillets (about 1 inch thick)
1/2 tsp. salt, divided
1/4 tsp. black pepper
1 tsp. olive oil
1 T. thinly sliced shallots
1 1/2 C. presliced mushrooms
2 C. fresh spinach
1 tsp. grated lemon rind
1 tsp. fresh lemon juice

Heat a large nonstick skillet coated with cooking spray over medium-high heat. Sprinkle fish with 1/4 tsp. salt and pepper. Add fish to pan; cook 5 minutes on each side or until fish flakes easily when tested with a fork. Remove fish from pan, and keep warm. Add oil and shallots to pan; saut� 1 minute. Add mushrooms in a single layer; cook 2 minutes (do not stir). Cook an additional 2 minutes, stirring frequently. Add spinach; cook 30 seconds or until spinach wilts. Remove from heat; stir in 1/4 tsp. salt, rind, and juice. Serve over fish.

Yield: 4 servings
Calories: 298
Fat: 14.4g
Fiber: 0.7g

Roasted Onion Tapenade

Roasted Onion Tapenade

1 lg. Spanish Onion

½ C. EVOO

1 C. packed pitted Kalamata Olives

2-4 T. Oil-packed or water-softened Sun-Dried Tomatoes, drained

3 plump Garlic Cloves, peeled

 

Preheat oven to 375 degrees.  Rub onion with 1 T. Olive oil, wrap in foil and bake until very tender, about 2 hours.  Remove onion from foil and let cool to room temperature.  Peel onion and place in bowl of food processor fitted with metal blade.  Add olives, 2 T. sun-dried tomatoes and garlic; pulse until pureed.  Taste and add more tomatoes, if desired.  With motor running, gradually add a quarter C. olive oil (more if you prefer a smoother, thinner tapenade).  Scrape into clean container, cover and store in refrigerator.  Bring to room temperature before serving.

Spicy Wheat Berry Enchilada

Spicy Wheat Berry Enchilada

1 C. uncooked wheat berries
4 C. water
2 tsp. olive oil
2 C. chopped onion
1 tsp. dried oregano
1 tsp. chili powder
1/2 tsp. ground cumin
1 jalape�o pepper, seeded and minced
2 C. coarsely chopped spinach
2 C. Garden Brown Sauce
1/2 C. chopped fresh cilantro
1 T. fresh lime juice
8 (8-inch) fat-free flour tortillas
2 C. bottled salsa, divided
Cooking spray
1 C. (4 oz.) shredded reduced-fat Monterey Jack cheese

Place the wheat berries in a saucepan, and add water; bring to a boil. Reduce heat; simmer 50 minutes or until tender, and drain. Preheat oven to 350�. Heat oil in a large nonstick skillet over medium-high heat. Add onion and next 4 ingredients (onion through jalape�o); saut� 2 minutes. Add spinach, Garden Brown Sauce, cilantro, and lime juice. Stir in wheat berries (mixture will be thick). Heat tortillas according to package directions. Spoon about 2/3 C. wheat berry mixture down center of each tortilla; roll up. Spread 1/2 C. salsa in bottom of a 13 x 9-inch baking dish coated with cooking spray. Place tortillas, seam sides down, in dish. Pour 1 1/2 C. salsa over tortillas; top with cheese. Bake at 350� for 30 minutes.

Yield: 8 servings
Calories: 298
Fat: 6.1g
Fiber: 6.7g

Pan-Seared Scallops with Chili Cream Sauce

Pan-Seared Scallops with Chili Cream Sauce

1 1/2 lb. sea scallops
2 T. plus 2 tsp. all-purpose flour, divided
1 tsp. vegetable oil
1 tsp. margarine
1 tsp. chili powder
1/4 tsp. salt
1/8 tsp. ground cumin
3/4 C. 1% low-fat milk
2 T. chopped fresh cilantro
Fresh cilantro sprigs

Combine scallops and 2 T. flour in a large zip-top bag; seal bag and shake gently to coat scallops. Heat oil in a 10-inch cast-iron skillet over high heat, swirling to coat bottom of pan. Add scallops; cook 2 minutes on each side or until lightly browned. Remove scallops from skillet; keep warm. Melt margarine in skillet over medium heat. Add 2 tsp. flour, and cook 30 seconds, stirring constantly. Add chili powder, salt, and cumin; cook 30 seconds, stirring frequently. Gradually stir in milk, and cook 2 1/2 minutes or until thick, stirring frequently. Return scallops to skillet; add cilantro, stirring gently to coat. Garnish with cilantro sprigs, if desired.

Yield: 4 servings
Serving size: 5 oz. scallops and 2 T. sauce

Calories: 209
Fat: 4g
Fiber: 0.4g

Eggplant Cacciatore

Eggplant Cacciatore

2 tsp. olive oil
1 C. chopped onion
1 C. chopped red bell pepper
1 C. chopped green bell pepper
2 tsp. dried Italian seasoning
1/4 tsp. dried basil
3 garlic cloves, minced
3 C. Garden Brown Sauce
1 (12-oz.) jar marinara sauce
Cooking spray
4 C. (1-inch) cubed peeled eggplant (about 1 lb.)
4 C. hot cooked linguine (about 8 oz. uncooked pasta)
1/2 C. grated Parmesan cheese

Heat oil in a medium saucepan over medium-high heat. Add onion and next 5 ingredients (onion through garlic); saut� 3 minutes. Add Garden Brown Sauce and marinara. Reduce heat; simmer 15 minutes, stirring occasionally. Place a large nonstick skillet coated with cooking spray over medium-high heat. Add the cubed eggplant, and saut� 5 minutes or until eggplant is lightly browned. Add the onion mixture; reduce heat, and simmer mixture 10 minutes. Serve over linguine, and sprinkle with cheese.

Yield: 4 servings
Serving size: 1 C. pasta, 1 1/2 C. sauce, and 2 T. cheese

Calories: 480
Fat: 15.3g
Fiber: 9.6g

Pan-Seared Pork Cutlets with Nectarine Salsa

Pan-Seared Pork Cutlets with Nectarine Salsa

2 tsp. chili powder
1 tsp. ground coriander
1/2 tsp. ground cumin
1/2 tsp. paprika
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
8 (2-oz.) pork loin cutlets
1 tsp. olive oil
Cooking spray
1/2 C. bottled salsa
1/4 C. apricot preserves
4 C. sliced peeled nectarines
1/4 C. chopped fresh cilantro
2 T. chopped fresh oregano

Combine first 6 ingredients; rub mixture over both sides of pork. Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add pork, and saut� 2 minutes on each side or until done. Remove from pan; keep warm. Add salsa and preserves to skillet, and bring to a boil. Cook 1 minute. Stir in the nectarine slices, cilantro, and oregano, and cook mixture 1 minute or until thoroughly heated. Serve salsa with pork.

Yield: 4 servings
Serving size: 2 cutlets and 1 C. salsa

Calories: 322
Fat: 11g
Fiber: 4.7g

Seared Duck Breast with Ginger-Rhubarb Sauce

Seared Duck Breast with Ginger-Rhubarb Sauce

2 C. dry red wine
1 C. finely chopped rhubarb
2 T. finely chopped shallots
1 bay leaf
1 star anise
1/2 C. ginger preserves
1/2 tsp. kosher salt, divided
2 (12-oz.) packages boneless whole duck breast, thawed, skinned, and cut in half
1/2 tsp. freshly ground black pepper
2 tsp. olive oil

Combine first 5 ingredients in a large saucepan. Bring to a boil; cook until reduced to 1 C. (about 18 minutes). Stir in preserves and 1/4 tsp. salt; cook 1 minute. Strain wine mixture through a sieve over a bowl. Discard solids.
Sprinkle duck with 1/4 tsp. salt and pepper. Heat oil in a large nonstick skillet over medium heat. Add duck; cook 5 minutes on each side or until desired degree of doneness. Cut duck diagonally across the grain into thin slices; serve with sauce. Serve this dish over creamy polenta with steamed baby bok choy.

Yield: 4 servings
Calories: 380
Fat: 9.5g
Fiber: 0.6g

Strawberry-Rhubarb Tart

Strawberry-Rhubarb Tart

1/2 (15-oz.) package refrigerated pie dough (such as Pillsbury)
2 C. sliced rhubarb
1/2 C. sugar
2 T. cornstarch
2 tsp. water
3/4 tsp. cinnamon, divided
3 C. sliced strawberries
1 T. sugar

Preheat oven to 400 �. Press dough into bottom and up sides of a 10-inch removable-bottom tart pan. Line bottom of dough with a piece of foil; arrange pie weights or dried beans on foil. Bake at 400� for 5 minutes. Remove pie weights and foil. Bake an additional 5 minutes. Cool on a wire rack. Combine rhubarb, 1/2 C. sugar, cornstarch, water, and 1/2 tsp. cinnamon in a medium saucepan. Bring to a boil; reduce heat, and simmer 5 minutes or until rhubarb is tender, stirring frequently. Remove from heat, and stir in strawberries. Spoon strawberry mixture into prepared crust. Combine 1/4 tsp. cinnamon and 1 T. of sugar; sprinkle evenly over tart. Place tart on a baking sheet. Bake at 400� for 30 minutes or until filling is set. Cool on a wire rack.

Yield: 8 servings
Calories: 203
Fat: 7.2g
Fiber: 2.1

Rice Pudding with Cider-Rhubarb Sauce

Rice Pudding with Cider-Rhubarb Sauce

2 C. cooked long-grain brown rice
Butter-flavored cooking spray
1/4 C. sugar
2 oz. tub-style light cream cheese (about 1/2 C.)
1/4 C. 2% reduced-fat milk
1/4 C. evaporated skim milk
1/4 tsp. vanilla extract
Dash of salt
1 large egg
Cider-Rhubarb Sauce

Preheat oven to 350�. Spoon 1/2 C. rice into each of 4 (4-oz.) ramekins coated with cooking spray. Combine sugar and cream cheese in a medium bowl; beat at medium speed of mixer until smooth. Add milks, vanilla, salt, and egg; beat well. Divide mixture evenly among prepared ramekins. Place ramekins in a 13 x 9-inch baking dish; add hot water to dish to a depth of 1 inch. Bake at 350� for 40 minutes or until set. Remove ramekins from dish. Drizzle each with 1 T. sauce.

Yield: 4 servings
Calories: 251
Fat: 4.3g
Fiber: 0.6g

Rhubarb Pudding Cake

Rhubarb Pudding Cake

1 C. all-purpose flour
1 1/4 tsp. baking powder
1/8 tsp. salt
5 T. unsalted butter, softened
1 1/3 C. granulated sugar, divided
1 tsp. vanilla extract
1/4 tsp. ground cinnamon
1 large egg
1/2 C. 1% low-fat milk
4 C. (1-inch-thick) slices rhubarb (about 1 lb.)
Cooking spray
1 tsp. powdered sugar

Preheat oven to 350�. Lightly spoon flour into a dry measuring C.; level with a knife. Combine flour, baking powder, and salt, stirring well with a whisk. Place butter in a large bowl, and beat with a mixer at medium speed until smooth. Add 2/3 C. granulated sugar; beat until well blended. Add vanilla, cinnamon, and egg, beating well. Beating at low speed, add flour mixture and milk alternately to sugar mixture, beginning and ending with flour mixture; beat just until smooth. Combine rhubarb and remaining 2/3 C. granulated sugar in an 8-inch square baking dish coated with cooking spray. Spoon batter over rhubarb mixture. The batter may not cover all of the fruit, but it spreads as the pudding cake bakes. Bake at 350� for 45 minutes or until a wooden pick inserted in center comes out clean. Sprinkle with powdered sugar.

Yield: 9 servings
Calories: 249
Fat: 7.3g
Fiber: 1.4g

Horseradish Beets

Horseradish Beets

1 (15-oz.) can sliced beets
3 T. sugar
2 T. prepared horseradish
1 1/2 T. cider vinegar
1 T. cornstarch
1 T. butter
1/8 tsp. salt

Preheat oven to 350�. Drain the beets in a colander over a bowl, reserving juice. Combine the beet juice, sugar, and remaining ingredients in a small saucepan; bring to a boil. Reduce heat; simmer until thick (about 2 minutes). Stir in beets. Place beet mixture in a 1-quart baking dish. Cover and bake at 350� for 35 minutes.

Yield: 4 servings
Calories: 104
Fat: 3g
Fiber: 1.5g

Beef Tenderloin with Yukon Gold Potatoes, Chili-Cured Onions, and Horseradish

Beef Tenderloin with Yukon Gold Potatoes, Chili-Cured Onions, and Horseradish

Onions:
2 C. vertically sliced red onion
1/4 C. fresh lemon juice
1 T. minced fresh basil
2 tsp. chili powder
1/4 tsp. salt
1/8 tsp. ground red pepper

Potatoes:
4 C. sliced Yukon gold or red potato (about 1 1/2 lb.)
1 T. vegetable oil
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
Cooking spray

Horseradish cream:
2/3 C. low-fat sour cream
2 T. fat-free milk
1 T. prepared horseradish

Remaining ingredients:
1 (12-oz.) beef tenderloin
1/4 tsp. freshly ground black pepper
2 C. trimmed arugula
4 shavings fresh Parmesan cheese

To prepare onions, combine first 6 ingredients in a bowl; toss well. Let stand 2 hours, stirring occasionally. Preheat oven to 450�. To prepare potatoes, combine potato, oil, 1/2 tsp. salt, and 1/4 tsp. black pepper in a bowl, and toss well to coat. Arrange potato slices in a single layer on a jelly-roll pan coated with cooking spray. Bake at 450� for 15 minutes. Turn potato slices over, and bake an additional 20 minutes or until tender and lightly browned. To prepare horseradish cream, combine sour cream, milk, and horseradish; cover and chill. Prepare the grill, or preheat the oven to 450�. Rub tenderloin with 1/4 tsp. black pepper. Insert meat thermometer into thickest part of tenderloin. Place the tenderloin on a grill rack or a broiler pan coated with cooking spray, and grill or bake at 450� for 20 minutes or until meat thermometer registers 145� (medium-rare) or 160� (medium), turning every 5 minutes. Let stand 5 minutes; cut into 8 slices. Drain onions in a colander over a bowl, reserving 1 T. marinade; toss marinade with arugula. Arrange 2 slices tenderloin, 1 C. potatoes, 1/2 C. arugula mixture, and 1/4 C. onions on each of 4 plates; drizzle each serving with about 2 1/2 T. horseradish cream, and top with 1 cheese shaving.

Yield: 4 servings
Calories: 385
Fat: 15.8g
Fiber: 3.9g

Slow Roasted Tomatoes

Slow Roasted Tomatoes

Cherry, grape or small Roma tomatoes

Whole gloves of garlic, unpeeled

Olive oil

Herbs such as thyme or rosemary (optional)

 

Preheat oven to 225°F. Halve each cherry or grape tomato crosswise, or Roma tomato lengthwise and arrange on a parchment-lined baking sheet along with the cloves of garlic. Drizzle with olive oil, just enough to make the tomatoes glisten. Sprinkle herbs on, if you are using them, and salt and pepper, though go easily on these because the finished product will be so flavorful you’ll need very little to help it along.  Bake the tomatoes in the oven for about three hours. You want the tomatoes to be shriveled and dry, but with a little juice left inside–this could take more or less time depending on the size of your tomatoes.   Either use them right away or let them cool, cover them with some extra olive oil and keep them in the fridge for the best summer condiment, ever. And for snacking.

Whole Grain Cornsticks

Whole Grain Cornsticks

3/4 C. whole wheat flour
3/4 C. yellow cornmeal
3 T. grated fresh Parmesan cheese
2 tsp. baking powder
1 1/2 tsp. chili powder
1 tsp. salt
3/4 C. plus 2 T. fat-free milk
2 T. olive oil
2 T. honey
1 large egg, lightly beaten
3/4 C. frozen whole-kernel corn, thawed
1/3 C. minced red onion
2 T. minced jalape�o pepper
Cooking spray

Preheat oven to 425�. Lightly spoon flour into a dry measuring C.; level with a knife. Combine flour and next 5 ingredients (flour through salt) in a large bowl. Make a well in center of mixture. Combine milk, oil, honey, and egg. Add to flour mixture, stirring just until moist. Fold in corn, onion, and jalape�o. Place a cast-iron cornstick pan in a 425� oven for 5 minutes. Remove from oven; immediately coat with cooking spray. Spoon batter into pan. Bake at 425� for 18 minutes or until lightly browned. Remove from pan immediately; serve warm.

Yield: 1 dozen
Calories: 120
Fat: 3.6g
Fiber: 2g

Baked Ziti with Shrimp and Scallops

Baked Ziti with Shrimp and Scallops

8 oz. uncooked ziti (short tube-shaped pasta)
1/2 C. hot water
1 (12-oz.) bottle roasted red bell peppers, drained
1 (8-oz.) block fat-free cream cheese, softened
1 T. olive oil
1/8 tsp. salt
8 oz. large shrimp, peeled, deveined, and chopped
8 oz. bay scallops
4 garlic cloves, minced
1 T. chopped fresh parsley
Cooking spray
3/4 C. (3 oz.) shredded sharp provolone cheese

Preheat oven to 400�. Cook pasta according to the package directions, omitting salt and fat. Drain well. Combine hot water, roasted red bell peppers, and cream cheese in a food processor; process until smooth, scraping sides. Heat the oil in a Dutch oven over medium-high heat. Add salt, shrimp, scallops, and garlic; saut� 2 minutes or until shrimp and scallops are almost done. Add pepper mixture to pan; bring to a simmer. Reduce heat; cook 2 minutes, stirring frequently. Add pasta and parsley to shrimp mixture, tossing well to combine. Spoon pasta mixture into an 8-inch square baking dish lightly coated with cooking spray, and sprinkle evenly with cheese. Bake at 400� for 20 minutes or until cheese melts; remove from oven. Preheat broiler. Return dish to oven; broil 2 minutes or until cheese begins to brown. Remove from heat; let stand 10 minutes.

Yield: 4 servings
Calories: 508
Fat: 11.7g
Fiber: 2.4g

Pan-Seared Oatmeal with Warm Fruit Compote and Cider Syrup

Pan-Seared Oatmeal with Warm Fruit Compote and Cider Syrup

Syrup:
2 C. apple cider

Compote:
2 C. water
1/4 C. packed brown sugar
1/2 tsp. ground cinnamon
1 (7-oz.) package dried mixed fruit bits

Oatmeal:
3 C. water
1 C. fat-free milk
1/4 C. packed brown sugar
1/2 tsp. ground cinnamon
1/4 tsp. salt
1 1/2 C. steel-cut (Irish) oats
Cooking spray
1/4 C. butter, divided

To prepare syrup, bring cider to a boil in a small saucepan over medium-high heat. Cook until reduced to 1/3 C. (about 20 minutes); set aside. To prepare compote, combine 2 C. water, 1/4 C. sugar, 1/2 tsp. cinnamon, and dried fruit in a medium saucepan; bring to a boil. Reduce heat, and simmer 20 minutes or until thick. To prepare oatmeal, combine 3 C. water, 1 C. milk, 1/4 C. brown sugar, 1/2 tsp. cinnamon, and salt in a large saucepan. Bring to a boil over medium-high heat; stir in oats. Reduce heat, and simmer 20 minutes or until thick, stirring occasionally. Spoon oatmeal into an 11 x 7-inch baking dish coated with cooking spray; cool to room temperature. Cover and chill at least 1 hour or until set. Using a sharp knife, cut oatmeal into 8 equal rectangles; cut each rectangle in half diagonally to form 16 triangles. Melt 2 T. butter in a large nonstick skillet over medium heat. Add 8 oatmeal triangles; cook 3 minutes on each side or until golden brown. Remove from pan; keep warm. Repeat procedure with remaining 2 T. butter and oatmeal triangles. Place 2 oatmeal triangles on each of 8 plates, and top each serving with 3 1/2 T. fruit compote and about 2 tsp. syrup.

Yield: 8 servings
Calories: 314
Fat: 7.9g
Fiber: 2.8g

Two-Grain Pilaf with Veal

Two-Grain Pilaf with Veal

1 (1-lb.) veal or beef shank
1/4 tsp. salt
1/4 tsp. pepper
1 T. all-purpose flour
2 tsp. vegetable oil, divided
1 C. diced carrot
1 C. diced celery
1 C. diced yellow onion
2 garlic cloves, minced
1/2 C. dry white wine
1 (14 1/2-oz.) can fat-free beef broth, divided
1 (14.5-oz.) can no-salt-added whole tomatoes, undrained and chopped
1 C. water
1 tsp. dried basil
2/3 C. wild rice
1/3 C. uncooked pearl barley
Carrot curls (optional)
Basil sprigs (optional)

Preheat oven to 350�. Trim fat from veal. Sprinkle salt and pepper over veal; dredge in flour. Heat 1 tsp. oil in a large ovenproof Dutch oven over medium-high heat. Add veal; cook 2 1/2 minutes on each side or until browned. Remove from pan; set aside. Add remaining 1 tsp. oil, carrot, celery, onion, and garlic to pan; cook over medium heat for 5 minutes or until tender. Add wine, scraping pan to loosen browned bits. Return veal to pan; add 1 C. broth, tomatoes, water, and dried basil. Cover and bake at 350� for 30 minutes. Add rice, barley, and remaining broth; cover and cook 1 1/2 hours until veal is tender and rice is done. Remove veal from Dutch oven. Remove meat from bone; discard bone. Shred with 2 forks; return shredded veal to pan. Garnish with carrot curls and basil sprigs, if desired.

Yield: 5 servings
Calories: 258
Fat: 5.4g
Fiber: 5.1g

Swiss Scalloped Potatoes

Swiss Scalloped Potatoes

2 medium leeks (3/4 lb.)
2 T. fresh lemon juice
2 tsp. olive oil
1/2 tsp. salt, divided
1/8 tsp. pepper
Cooking spray
4 C. thinly sliced baking potatoes (1 1/2 lb.)
1 C. skim milk
1/3 C. Spiced Pear Butter
3/4 C. (3 oz.) grated Gruyère cheese

Preheat oven to 500�. Remove roots, outer leaves, and tops from leeks. Rinse under cold water; cut into 1 1/2 x 1/2-inch strips. Combine leeks, lemon juice, olive oil, 1/4 tsp. salt, and pepper in an 11 x 7-inch baking dish. Bake at 500 for 20 minutes or until leeks are tender, stirring once. Spoon leek mixture into a bowl; set aside. Reduce oven temperature to 350. Coat baking dish with cooking spray and arrange half of the potato slices in dish. Spread leek mixture over potato slices. Top with remaining potato slices; sprinkle with 1/4 tsp. salt. Combine the milk and Spiced Pear Butter in a small bowl, stirring with a whisk until smooth; pour over potato slices. Cover loosely with foil; bake at 350 for 45 minutes. Uncover and bake 30 minutes. Sprinkle with cheese and bake an additional 10 minutes.

Yield: 6 servings
Calories: 248
Fat: 6.6g
Fiber: 2.8g

Scallops and Pasta with Pistachio-Parsley Pesto

Scallops and Pasta with Pistachio-Parsley Pesto

1 C. chopped fresh parsley
3 T. coarsely chopped pistachios
1 tsp. grated lemon rind
1/4 tsp. ground cumin
1/4 tsp. pepper
1/8 tsp. salt
1/8 tsp. paprika
2 T. fresh lemon juice
1 1/4 tsp. olive oil
3/4 lb. sea scallops
1/4 C. all-purpose flour
1/8 tsp. salt
2 tsp. margarine
2 C. hot cooked angel hair (about 4 oz. uncooked pasta)
Freshly ground pepper
Parsley sprigs (optional)

Place first 9 ingredients in a food processor; process until smooth, scraping sides of processor bowl occasionally. Combine scallops, flour, and 1/8 tsp. salt in large zip-top plastic bag; seal, and shake to coat. Heat margarine in nonstick skillet over medium-high heat. Add scallops; cook 3 1/2 minutes on each side or until scallops are done. Combine pesto mixture and pasta in a large bowl, tossing well. Arrange 1 C. pasta on each plate, and divide scallops evenly between plates. Sprinkle with pepper; garnish with parsley, if desired.

Yield: 2 servings
Calories: 572
Fat: 17.7g
Fiber: 5.9g

Toasted Wheat & Flaxseed Pancake Mix

Toasted Wheat & Flaxseed Pancake Mix

1/2 cup flaxseeds
1-1/2 cups whole wheat flour
1-1/2 cups brown rice flour
1/2 cup toasted wheat germ
1/2 cup buttermilk powder
2 tablespoons maple sugar or light brown sugar
4 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon salt

Buttermilk powder is available in many food markets, but if you can�t find it, substitute dry milk powder, omit the baking soda and increase the baking powder to 5 teaspoons. The recipe makes a total of 5 cups, enough for four batches of 8 pancakes. In a mini food processor or spice grinder, finely grind flaxseeds. In large bowl, whisk together whole wheat flour, brown rice flour, wheat germ, buttermilk powder, sugar, baking powder, baking soda, salt, and ground flaxseeds. Refrigerate until ready to use. To make 8 pancakes: Scoop out 1-1/4 cups of pancake mix and place it in a large bowl. Make a well in the center of the mix and stir in 1 egg yolk and 3/4 cup cold water. Beat 2 egg whites until stiff peaks form, and fold the beaten egg whites into the batter. For each pancake, use a generous 1/4 cup of batter.

Nutritional Information
Serving Size: 1 pancake
Calories: 81
Fat: 2g
Fiber: 2g

Egg Flower Soup

Egg Flower Soup

6 cups low sodium chicken broth
several slices of ginger
1 large egg
1 large egg white
2 teaspoons water
1 tablespoon soy sauce
1 tablespoon cornstarch whisked into 3 tablespoons cold water
2 scallions (green and white parts), minced

Add the chicken brothand ginger to a 3- to 4-quart saucepan and bring to a boil over medium-high heat. While the broth heats, in a small bowl blend the egg, egg white and water together. When the broth comes to a boil, reduce the heat to medium. Whisk in soy sauce. (Note: I put in scallions here instead of the end like the recipe says because I like them kinda cooked and soft, and if I have fresh cilantro on hand, I put in a handful here too) Whisk in the cornstarch mixture and cook, stirring, until soup thickens. Reduce heat to low, pour eggs over surface of soup, allow to set for a few seconds, then use long chopsticks (I just use a fork) to stir briskly, creating tender “egg flowers.” Gently stir in the scallions. Serve immediately, before the eggs toughen.

Yield: 4 servings
Calories: 42
Fat: 1.4g
Fiber: trace

Parmesan-Crusted Broiled Scallops

Parmesan-Crusted Broiled Scallops

1/3 C. finely crushed onion-flavored melba toast rounds (about 9)
1 T. grated Parmesan cheese
1 T. minced fresh parsley
1/4 tsp. paprika
1/4 tsp. pepper
1 1/2 lb. sea scallops
1 T. margarine, melted
Cooking spray
Lemon wedges

Combine first 5 ingredients in a large zip-top plastic bag; set aside. Brush scallops with margarine. Add scallops to bag, and seal; shake to coat. Place scallops on a broiler pan coated with cooking spray; broil 10 minutes or until done. Place the broiler pan on the second rack position to keep the scallops from burning. Serve with lemon wedges.

Yield: 4 servings
Calories: 209
Fat: 5.2g
Fiber: 0.1g

Pan-Fried Garlic-Scallop Dumplings

Pan-Fried Garlic-Scallop Dumplings

1/2 lb. scallops, minced
1/4 C. minced fresh onion
2 T. low-sodium soy sauce
1 T. minced peeled fresh ginger
1/2 tsp. chili oil
4 garlic cloves, minced
36 round gyoza skins
2 tsp. vegetable oil, divided
1/2 C. water, divided
3/4 C. Soy-Sesame Dipping Sauce
Sliced green onions (optional)
Edible flowers (optional)

Combine first 6 ingredients in a bowl. Spoon about 1 1/2 tsp. of scallop mixture into center of each gyoza skin, working with 1 skin at a time (cover remaining skins to keep them from drying). Moisten edges of skin with water. Fold in half, pinching edges together to seal. Place dumplings on a baking sheet; cover loosely with a towel to keep them from drying. Heat 1 tsp. vegetable oil in a large nonstick skillet over medium-high heat. Arrange half of dumplings in skillet; cover. Cook 5 minutes or until lightly browned. Add 1/4 C. water; reduce heat to medium-low. Cover and simmer 5 minutes. Remove dumplings, and keep warm. Repeat procedure with remaining dumplings, 1 tsp. vegetable oil, and 1/4 C. water. Serve with Soy-Sesame Dipping Sauce. Garnish with green onions and edible flowers, if desired.

Yield: 12 appetizer servings
Serving size: 3 dumplings and about 1 T. sauce

Calories: 111
Fat: 2.1g
Fiber: 0.1g

Roasted Brussels Sprouts with Balsamic Vinegar

Roasted Brussels Sprouts with Balsamic Vinegar

Fresh Brussels Sprouts

Good Olive Oil

Balsamic Vinegar

Sea Salt (I actually omit the salt, sorry foodies.)

Fresh Cracked Pepper

Preheat oven to roast at 375°F.  Peel the outer, beat-up layers of the Brussels sprouts off.  Trim the end, and then cut Brussels sprouts in half.  Toss in a bowl with enough olive oil to coat evenly, then add balsamic vinegar, salt and pepper to taste.  Lightly oil a sheet pan, and then spread out Brussels sprouts, cut side down. Roast in oven for 15 minutes.

Curried Noodles with Scallops

Curried Noodles with Scallops

1/2 lb. uncooked rice sticks (rice-flour noodles) or vermicelli
1 C. fat-free, less-sodium chicken broth
2 tsp. curry powder
1/4 tsp. salt
1/4 tsp. ground red pepper
2 large egg whites
1 large egg
1 T. vegetable oil
1 C. (1-inch) sliced green onions
1 T. bottled minced fresh ginger
1 1/2 tsp. bottled minced garlic
1 1/2 lb. bay scallops
1/2 C. frozen green peas, thawed
6 T. mango chutney
2 T. chopped fresh cilantro

Cook noodles according to package directions, omitting salt and fat. Drain and rinse with cold water; drain well. Combine broth, curry, salt, pepper, egg whites, and egg in a medium bowl; stir well with a whisk. Set aside. Heat oil in a large nonstick skillet over medium-high heat. Add onions, ginger, and garlic; stir-fry 30 seconds. Add scallops and peas; stir-fry 3 minutes. Reduce heat to medium-low. Stir in noodles; toss well. Stir in egg mixture; cover and cook 5 minutes. Divide the noodle mixture evenly among 6 plates. Spoon 1 T. chutney over each serving, and sprinkle evenly with cilantro.

Yield: 6 servings
Serving size: about 1 C.

Calories: 332
Fat: 4.2g
Fiber: 1.5g

Ultimate Crab Dip

Ultimate Crab Dip

2 (8-oz.) blocks fat-free cream cheese
1/4 C. low-fat plain yogurt
1 T. prepared horseradish
1/2 tsp. Worcestershire sauce
1/4 tsp. ground red pepper
1/4 tsp. hot sauce
1 T. finely chopped green onions
1/2 C. chopped water chestnuts
1 lb. lump crabmeat, shell pieces removed

Beat cream cheese at high speed of a mixer until smooth. Add yogurt, horseradish, Worcestershire sauce, pepper, and hot sauce; beat well. Stir in green onions, water chestnuts, and crabmeat.

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

Calories: 15
Fat: 0.4g
Fiber: 1.2g

Crispy Broiled Shrimp With Tangy Cocktail Sauce

Crispy Broiled Shrimp With Tangy Cocktail Sauce

1 lb. medium shrimp, peeled and deveined (about 24 shrimp)
1/4 C. cornstarch
1 T. water
2 large egg whites
1 1/2 C. finely crushed reduced-fat round buttery crackers (about 35 crackers) (such as Ritz)
1 tsp. paprika
1/4 tsp. salt
1/4 tsp. ground white pepper
Cooking spray
Tangy Cocktail Sauce
Lemon wedges

Combine shrimp and cornstarch in a zip-top plastic bag; seal and shake to coat. Combine water and egg whites in a bowl; beat with a whisk until foamy. Combine crumbs, paprika, salt, and pepper. Dip shrimp in egg white mixture; dredge in crumb mixture. Place on a baking sheet coated with cooking spray; lightly coat shrimp with cooking spray. Preheat broiler. Broil 5 minutes or until shrimp are done, turning once. Serve with Tangy Cocktail Sauce and lemon wedges.

Yield: 6 appetizer servings
Serving size: 4 shrimp and 2 T. sauce

Calories: 106
Fat: 1.2g
Fiber: 0.3g

Steak and Blue Cheese Pizza

Steak and Blue Cheese Pizza

Cooking spray
2 C. vertically sliced onion
1 (8-oz.) package presliced mushrooms
3/4 tsp. salt, divided
1 (8-oz.) boneless sirloin steak, trimmed
1/4 tsp. coarsely ground black pepper
3 (7-inch) refrigerated individual pizza crusts (such as Mama Mary’s)
2 T. low-fat mayonnaise
1 1/2 tsp. prepared horseradish
1/3 C. (about 1 1/2 oz.) crumbled blue cheese

Preheat oven to 450�. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add onion and mushrooms; cover and cook 3 minutes. Uncover and cook 5 minutes, stirring occasionally. Stir in 1/4 tsp. salt; remove onion mixture from pan. Sprinkle steak with 1/2 tsp. salt and pepper. Add steak to pan; cook over medium-high heat 3 minutes on each side or until desired degree of doneness. Let stand 5 minutes; cut steak diagonally across grain into thin slices. Place crusts on a baking sheet. Bake at 450� for 3 minutes. Remove crusts from oven. Combine mayonnaise and horseradish; spread each crust with about 2 tsp. mayonnaise mixture. Arrange onion mixture evenly over crusts; bake at 450� for 2 minutes. Divide steak and cheese evenly among pizzas; bake an additional 2 minutes or until cheese melts. Cut each pizza in half.

Yield: 6 servings
Serving size: 1 pizza half

Calories: 323
Fat: 10.8g
Fiber: 4.2g

Garlic Mashed Potatoes and Turnips

Garlic Mashed Potatoes and Turnips

2 lb. baking potatoes, peeled and cubed
1/2 lb. turnips, peeled and sliced
8 garlic cloves, sliced
1/4 C. 2% low-fat milk
2 tsp. prepared horseradish
3/4 tsp. salt
1/8 tsp. ground nutmeg
1/8 tsp. pepper
2 T. chopped fresh chives

Combine the first 3 ingredients in a medium saucepan; cover with water, and bring to a boil. Cover, reduce heat, and simmer 20 minutes or until very tender. Drain well, and return to pan; beat at high speed of a mixer until smooth. Add milk, horseradish, salt, nutmeg, and pepper; beat well. Sprinkle with chives.

Yield: 5 servings
serving size: 1 C.

Calories: 106
Fat: 0.5g
Fiber: 3.4g

Deluxe Roast Beef Sandwich

Deluxe Roast Beef Sandwich

1 T. light mayonnaise
2 tsp. prepared horseradish
2 tsp. chili sauce
2 (1-oz.) slices whole grain rye bread
1 romaine lettuce leaf
3 oz. thinly sliced deli roast beef
2 (1/4-inch-thick) slices tomato
1 (1/8-inch-thick) slice red onion, separated into rings

Combine first 3 ingredients. Spread mayonnaise mixture on one bread slice. Top with lettuce leaf, roast beef, tomato slices, onion, and remaining bread slice.

Yield: 1 serving
Calories: 412
Fat: 12.7g
Fiber: 5.6g

Flaxseed Falafel Sandwich

Flaxseed Falafel Sandwich

1/3 C. flaxseed
1 (19-oz.) can chickpeas (garbanzo beans)
2 garlic cloves, crushed
1/4 C. chopped fresh parsley
2 T. fresh lemon juice
1 tsp. ground cumin
1/2 tsp. salt
1/4 tsp. ground coriander
1/4 tsp. ground red pepper
1/4 C. dry breadcrumbs
1 T. flaxseed
1 large egg white, lightly beaten
1 tsp. olive oil
Cooking spray
4 (6-inch) pitas, cut in half
8 curly leaf lettuce leaves
Mediterranean Chopped Salad
1/2 C. plain fat-free yogurt

Place 1/3 C. flaxseed in a blender or clean coffee grinder, and process until ground to measure 1/2 C. flaxseed meal; set flaxseed meal aside. Drain chickpeas over a bowl, reserving liquid. Place chickpeas, garlic, and 1 T. reserved liquid in blender; pulse 5 times or until coarsely chopped. Add flaxseed meal, parsley, and next 5 ingredients (parsley through red pepper); pulse just until mixture is combined. Divide chickpea mixture into 8 equal portions, shaping each into a 1/2-inch-thick patty. Combine breadcrumbs and 1 T. flaxseed in a shallow dish. Dip patties in egg white; dredge in breadcrumb mixture. Heat the oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add patties; cook 5 minutes on each side or until browned. Line each pita half with a lettuce leaf; fill each pita half with 1 patty and about 3 T. Mediterranean Chopped Salad. Top each with 1 T. yogurt. (Totals include Mediterranean Chopped Salad)

Yield: 4 servings
Serving size: 2 pita halves

Calories: 507
Fat: 14.4g
Fiber: 9.9g

Classic Fish Sandwich with Tartar Sauce

Classic Fish Sandwich with Tartar Sauce

Fish:
1/3 C. cornmeal
1/3 C. all-purpose flour
1 T. water
1/4 tsp. salt
1/8 tsp. black pepper
1 garlic clove, minced
1 large egg
6 (5-oz.) grouper fillets (1 inch thick)
Cooking spray

Sauce:
1/2 C. light mayonnaise
1/3 C. sweet pickle relish
1/4 C. finely chopped shallots
2 T. capers
1 T. Dijon mustard
2 tsp. grated lemon rind

Remaining ingredients:
6 (2-oz.) hamburger buns, split and toasted
3 C. thinly sliced iceberg lettuce

Preheat oven to 400�. To prepare fish, combine cornmeal and flour in a shallow dish, stirring with a whisk. Combine water and next 4 ingredients (water through egg) in another shallow dish, stirring with a whisk. Dip 1 fillet in egg mixture; dredge in cornmeal mixture. Place fillet on a jelly roll pan coated with cooking spray. Repeat procedure with remaining fillets, egg mixture, and cornmeal mixture. Bake at 400� for 25 minutes or until fish flakes easily when tested with a fork, turning once. To prepare sauce, combine mayonnaise and next 5 ingredients (mayonnaise through rind). Spread about 2 T. sauce over bottom half of each bun; top each serving with 1/2 C. lettuce and 1 fillet. Cover with top halves of buns.

Yield: 6 servings
Calories: 464
Fat: 12.9g
Fiber: 2.9g

Chicken-and-Brie Sandwich with Roasted Cherry Tomatoes

Chicken-and-Brie Sandwich with Roasted Cherry Tomatoes

1 tsp. olive oil
2 C. halved cherry tomatoes (about 1 lb.)
2 T. balsamic vinegar
1 T. chopped fresh thyme
1/4 tsp. kosher salt
1/8 tsp. black pepper
1/4 C. low-fat mayonnaise
1 T. whole-grain Dijon mustard
1 garlic clove, minced
1 (16-oz.) loaf French bread, cut in half horizontally
3 oz. Brie cheese, sliced
3 C. shredded cooked chicken breast (about 1 lb.)
2 tsp. extra-virgin olive oil
1 tsp. balsamic vinegar
1/8 tsp. kosher salt
2 C. fresh spinach

Preheat oven to 300�. Heat 1 tsp. oil in a large nonstick skillet over medium-high heat. Add tomatoes; cook 4 minutes, stirring once. Remove from heat; stir in 2 T. vinegar. Sprinkle tomatoes with thyme, 1/4 tsp. salt, and pepper. Wrap handle of pan with foil; bake at 300� for 15 minutes. Keep warm. Combine mayonnaise, mustard, and garlic in a small bowl. Spread mayonnaise mixture evenly over top half of bread loaf. Spoon tomatoes evenly over bottom half of loaf. Arrange Brie over tomatoes; top with chicken. Combine 2 tsp. oil, 1 tsp. vinegar, and 1/8 tsp. salt in a medium bowl, stirring with a whisk. Add spinach, tossing gently to coat. Top chicken with spinach mixture; replace top half of bread. Cut loaf into 6 pieces.

Yield: 6 servings
Calories: 440
Fat: 12.3g
Fiber: 3.9g

California Chicken Sandwich

California Chicken Sandwich

Citrus mayonnaise:
1/3 C. fat-free mayonnaise
2 T. thawed orange juice concentrate
1 tsp. lime juice
1/2 tsp. ground cumin
1/8 tsp. hot sauce

Sandwiches:
4 (4-oz.) skinned, boned chicken breast halves
1/4 tsp. salt
1/8 tsp. black pepper
Cooking spray
8 (1 1/2-oz.) slices diagonally cut sourdough bread, toasted
4 small romaine lettuce leaves
2 plum tomatoes, each cut lengthwise into 4 slices
1 peeled avocado, cut into 8 wedges

To prepare citrus mayonnaise, combine first 5 ingredients in a small bowl. To prepare the sandwiches, sprinkle chicken with salt and pepper. Place a large nonstick skillet coated with cooking spray over medium-high heat; add chicken. Cook 5 minutes on each side. Reduce heat to low. Cover; cook 5 minutes or until done. Remove from heat. Cut chicken diagonally across grain into thin slices. Spread 1 T. citrus mayonnaise on each of 4 bread slices. Top with 1 lettuce leaf, 1 chicken breast half, 2 tomato slices, 2 avocado wedges, and remaining bread slices.

Yield: 4 servings
Calories: 432
Fat: 8.9g
Fiber: 2.8g

Barbecued Tempeh Sandwiches Smothered with Peppers and Onions

Barbecued Tempeh Sandwiches Smothered with Peppers and Onions

1/3 C. ketchup
1 T. brown sugar
1 1/2 tsp. vegetable oil
1 1/2 tsp. cider vinegar
1 tsp. Dijon mustard
1/4 tsp. chili powder
1/4 tsp. low-sodium soy sauce
1/4 tsp. hot sauce
1 garlic clove, minced
1 (8-oz.) package tempeh
1 red bell pepper, cut in half
1 yellow bell pepper, cut in half
1 red onion, cut into 1/2-inch-thick slices
Cooking spray
4 (1 1/2-oz.) hamburger buns

Prepare grill. Combine first 9 ingredients in a small bowl, stirring with a whisk. Cut tempeh in half lengthwise; cut slices in half. Brush tempeh slices, bell peppers, and onion with the ketchup mixture. Place on grill rack coated with cooking spray; grill 4 minutes on each side or until the tempeh is thoroughly heated. Remove the tempeh, bell peppers, and onion from grill. Cut bell peppers into 1/2-inch-wide strips; separate onions into rings. Place 1 tempeh slice on bottom half of each bun. Top each tempeh slice with one-fourth of bell peppers, one-fourth of onion, and top half of bun.

Yield: 4 servings
Calories: 309
Fat: 8.7g
Fiber: 3g

Grilled Vegetable and Mozzarella Sandwiches

Grilled Vegetable and Mozzarella Sandwiches

3 C. (1/8-inch-thick) diagonally cut zucchini (about 1 lb.)
3 (1/8-inch-thick) slices red onion
1 red bell pepper, seeded and cut into 4 pieces
2 T. balsamic vinegar
1 tsp. extravirgin olive oil
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
Cooking spray
1 (1-lb.) loaf ciabatta, cut in half horizontally
1 C. gourmet salad greens
5 oz. fresh mozzarella cheese, sliced
8 fresh basil leaves

Prepare grill to medium-high heat. Combine first 7 ingredients in a large bowl, tossing to coat. Remove vegetables from bowl, reserving vinegar mixture. Place the onion and bell pepper on grill rack coated with cooking spray; grill 7 minutes on each side or until tender. Grill zucchini 3 minutes on each side or until tender. Hollow out bottom half of bread, leaving a 1/2-inch-thick shell; reserve torn bread for another use. Layer grilled vegetables, greens, cheese, and basil in bottom of loaf; drizzle reserved vinegar mixture on top. Cover with top of the bread; press lightly. Place filled loaf on grill rack; grill 4 minutes on each side or until cheese melts. Cut into quarters.

Yield: 4 servings
Serving size: 1 sandwich quarter

Calories: 338
Fat: 11.1g
Fiber: 4.4g

Grilled Turkey and Swiss Sandwiches

Grilled Turkey and Swiss Sandwiches

1/4 C. mango chutney
8 (1 1/2-oz.) slices hearty white bread
4 (1-oz.) slices reduced-fat Jarlsberg cheese
4 oz. thinly sliced smoked turkey breast
1/3 C. fat-free milk
1 large egg
Cooking spray

Spread about 1 tsp. mango chutney over each bread slice. Place 1 cheese slice on each of 4 bread slices. Divide turkey evenly over cheese. Top with remaining 4 bread slices, chutney side down. Combine milk and egg in a shallow dish. Dip both sides of each sandwich into milk mixture. Heat a large nonstick skillet coated with cooking spray over medium heat. Cook sandwiches 3 minutes on each side or until lightly browned.

Yield: 4 servings
Calories: 466
Fat: 13.3g
Fiber: 2g

Striped Ribbon Sandwiches

Striped Ribbon Sandwiches

Vegetable cooking spray
2 1/2 C. chopped red bell pepper
1/2 C. chopped onion
1 T. tomato paste
1/8 tsp. salt
1/8 tsp. black pepper
3/4 C. seeded and coarsely shredded peeled cucumber
1/2 C. nonfat cream cheese
1/2 C. (2 oz.) crumbled blue cheese
1/8 tsp. salt
1/8 tsp. ground red pepper
16 (1/2-oz.) slices very thin white bread
8 (1/2-oz.) slices very thin whole-wheat bread
Parsley sprigs (optional)

Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add bell pepper and onion; saute 4 minutes or until tender. Combine bell pepper mixture, tomato paste, 1/8 tsp. salt, and black pepper in food processor, and process until smooth. Return mixture to skillet, and cook over medium-high heat 3 minutes or until thickened. Spoon mixture into a bowl, and let cool; cover and chill. Place cucumber on several layers of paper towels; cover with additional paper towels, pressing until barely moist. Combine the cream cheese, blue cheese,1/8 tsp. salt, and ground red pepper in a small bowl, stirring until smooth. Stir in cucumber; cover and chill. Spread 2 T. bell pepper mixture over each of 8 slices of white bread; top each with a slice of wheat bread. Spread 2 T. cucumber mixture over each slice of wheat bread; top with remaining white bread. Trim crusts from sandwiches. Cut each sandwich into quarters, making rectangles, squares, or triangles. Garnish with parsley sprigs, if desired. Note: If made ahead, cover sandwiches with a slightly damp paper towel and plastic wrap, and place in an airtight container.

Yield: 32 servings
Serving size: 1 sandwich

Calories: 33
Fat: 0.8g
Fiber: 0.4g

Roast Beef-and-Blue Cheese Sandwich

Roast Beef-and-Blue Cheese Sandwich

2 T. nonfat mayonnaise
1 T. Dijon mustard
1/4 tsp. pepper
2 (2-oz.) onion sandwich buns, sliced
2 romaine lettuce leaves
4 tomato slices
4 green bell pepper rings
4 red onion slices
4 oz. thinly sliced lean deli roast beef
2 T. (1/2 oz.) crumbled blue cheese

Combine mayonnaise, mustard, and pepper, and stir well; spread on cut sides of sandwich buns. Line the bottom half of each sandwich bun with a lettuce leaf; top each with tomato slices, bell pepper rings, onion slices, roast beef, blue cheese, and top halves of buns.

Yield: 2 servings
Calories: 309
Fat: 10.7g
Fiber: 2.5g

Parmesan-Herb Crusted Tofu Sandwich

Parmesan-Herb Crusted Tofu Sandwich

Tofu:
1 (14-oz.) package firm tofu, drained
1 C. breadcrumbs (about 2 slices stale bread)
1/4 C. (1 oz.) grated fresh Parmesan cheese
1 tsp. dried marjoram
1/2 tsp. dried savory
1/4 tsp. dried thyme
1/4 tsp. black pepper, divided
1/4 C. fat-free milk
1/8 tsp. salt
2 large egg whites, lightly beaten
1/4 C. all-purpose flour
Cooking spray

Remaining ingredients:
3 T. light mayonnaise
1 T. chopped fresh chives
1 tsp. low-sodium soy sauce
1 small garlic clove, minced
4 (2-oz.) sesame buns
4 romaine lettuce leaves
12 (1/4-inch-thick) slices plum tomato

To prepare tofu, cut crosswise into 12 slices. Place a large nonstick skillet over medium heat. Add tofu; cook 5 minutes on each side. Remove tofu from pan; cool to room temperature. Combine the breadcrumbs, Parmesan, marjoram, savory, thyme, and 1/8 tsp. pepper. Combine 1/8 tsp. pepper, milk, salt, and egg whites. Place flour in a shallow dish; dredge 1 tofu slice in flour. Dip in milk mixture; dredge in breadcrumb mixture. Repeat procedure with remaining flour, tofu, milk mixture, and breadcrumb mixture. Place a nonstick skillet coated with cooking spray over medium heat until hot. Add tofu; saut� 3 minutes on each side. Combine mayonnaise, chives, soy sauce, and garlic. Spread 1 T. mayonnaise mixture evenly over cut sides of each bun. Arrange 1 lettuce leaf and 3 tomato slices over bottom half of each bun; top each with 3 tofu slices. Cover with tops of buns. Serve immediately. The secret to this dish is to slice the tofu very thin, then bread it thickly. Water-packed firm tofu works best here; the silken tofu is just too delicate, unless you’re immensely careful.

Yield: 4 servings
Calories: 459
Fat: 14.4g
Fiber: 4.4g