Feta-Spinach Salmon Roast

Feta-Spinach Salmon Roast

3 oz.cream cheese, softened
3/4 C. crumbled feta
2 scallions, thinly sliced, including the crisp part of the green
1/2 C. fresh spinach, chopped
3/4 lb. salmon fillets, cut into 2 pieces
Olive oil

Preheat the oven to 350 F degrees. In a bowl, combine the cream cheese and feta, mashing and stirring with a fork until well blended. Add the scallions and spinach and combine well. Spread the mixture evenly over 1 salmon fillet. (The filling will be about 3/4-inch thick.) Top with the second salmon fillet. Brush both sides with olive oil, turning over carefully with a spatula, and place on a shallow baking pan. Bake for 20 minutes; test for doneness with a toothpick. To serve, slice carefully with a sharp, serrated knife.

Yield: 2 servings
Calories:
Fat:
Fiber:

Baked Coconut Shrimp

Baked Coconut Shrimp

24 Shrimp – Extra large, defrosted, shelled and deveined, rinsed and patted dry
1/3 C. cornstarch
1/2 tsp. ground red pepper
salt – dash
1 T. honey
1 T. lime juice – fresh squeezed
1/3 C. egg whites
3/4 C. coconut

Preheat oven to 425� F. Lightly spray a large baking sheet with butter flavored cooking spray. In a small bowl combine cornstarch, pepper & salt. In a small microwave safe dish heat up honey approx. 30-45 seconds. Add lime juice to honey and stir. Slowly add in egg whites and continue to stir. Place coconut in a thin layer on a pie plate or flat dish. Take each shrimp and first dip into cornstarch mixture, then in egg white mixture and finally roll in the coconut. Place on the baking sheet and lightly spray with butter pam. Bake 10-15 minutes or until shrimp is pink and the coconut is lightly toasted.

Yield: 4 servings
Calories: 171
Fat: 5.3g
Fiber: .75g

Sea Bass & Garlic Ravioli with Parsley Garlic Sauce

Sea Bass & Garlic Ravioli with Parsley Garlic Sauce

Garlic ravioli:
4 heads garlic
2 oz. olive oil
2 oz. white wine
6 oz. chicken stock
2 oz. lemon juice
1 head fennel, peeled and chopped
1 red onion, diced
5 carrots, peeled and diced
6 artichoke bottoms, cooked and diced small
8 oz. ricotta
30 pieces Ravioli pasta, store bought

Parsley and Garlic sauce:
2 heads garlic, peeled
16 oz. chicken stock
8 oz. heavy cream
8 sprigs parsley

6 (4-oz.) sea bass steaks

Preheat oven to 400 degrees F. Place all the garlic cloves on a piece of aluminum foil and drizzle with olive oil. Wrap the garlic in foil and bake in the oven for 45 minutes. Remove the garlic from the oven, and when cool enough to handle, squeeze the roasted garlic from the skins. To make the ravioli, place the white wine, chicken stock, lemon juice, fennel, red onions, and carrots in a medium pan, add salt, and simmer for 10 minutes. Add the artichokes, cover the pot, and simmer until the artichokes are tender. Once the artichokes are tender, remove the pot from heat and let the mixture cool. Remove all of the vegetables and mix with the ricotta in a large bowl. Spread out the pasta sheets onto a working surface. Using a T., spoon the vegetable mixture onto the pasta leaving approximately 2-inches between each ravioli. Top the ravioli with another layer of pasta, and using a 4-inch cookie cutter, cut out the shapes, and seal each ravioli. In a large pot with boiling water, cook the raviolis for approximately 6 minutes. To make the sauce, place the garlic and chicken stock in a pan and simmer until garlic is soft. Add the cream and reduce to a thick sauce consistency. Add the parsley to the sauce and place in a blender until sauce is smooth. In a hot skillet, sear each fillet for approximately 1 minute on each side. Season with salt and pepper. To serve, place the raviolis on the center of the plate. Top the ravioli with the seared bass and drizzle the parsley garlic sauce around the plate.

Yield: 6 servings
Calories: 691
Fat: 35.5g
Fiber: 9g

Tofu Potato Moussaka

Tofu Potato Moussaka

1 T. soy sauce, salt reduced
1 large eggplant
1 1/2 tsp. salt
4 medium potatoes, peeled, par-boiled, cut into thin slices
1 medium onion, chopped
1 garlic clove, crushed
2 T. water
1/4 C. tomato paste
1 C. vegetable stock
1 C. sliced mushrooms
2 T. chopped parsley
1 tsp. dried basil
4 T. flour
1 pinch of salt, extra
2 C. soy drink
1 tsp. torula yeast
14 oz. diced tomatoes, canned
12 oz. diced firm tofu

Marinate tofu in soy sauce for 30 minutes. Cut eggplant into 1/2 inch slices. Sprinkle with 1 1/2 tsp. salt and stand for 30 minutes. Rinse with water and dry each slice. Steam eggplant for 5-6 minutes or until soft. Remove and drain on kitchen paper. Tomato Sauce: Heat water in frypan. Saut� onion and garlic until soft. Add tomatoes, tomato paste, stock, mushrooms, parsley and basil. Simmer for 10 minutes. Fold through tofu and marinade. White Sauce: Place flour in a saucepan. Gradually add soy drink stirring continuously until smooth. Stir over medium heat (or microwave on HIGH). Season with a pinch of salt and add torula yeast. Arrange the eggplant over the base of a lightly greased ovenproof dish (12 inch x 10 inch). Spoon over tomato sauce and layer cooked potato over the top. Spread white sauce over the potato. Bake in a moderate oven for 45 minutes. Serve hot with broccoli florets and spiced carrots.

Yield: 6 servings
Calories: 216
Fat: 5.0 g
Fiber: 7g

Roasted-Beet and Pistachio Salad

Roasted-Beet and Pistachio Salad

6 medium beets
½ c. shelled unsalted pistachios
3 tbsp. balsamic vinegar
2 tsp. Dijon mustard
salt and pepper
1/3 extra virgin olive oil
3 bag baby greens and herbs mix
¼ c. crumbled blue cheese
¼ c. packed fresh mint leaves

Preheat oven to 400°F. Arrange beets in single layer on large sheet of foil and wrap tightly. Place in shallow glass or ceramic baking dish and bake 1 hour or until tender when pierced with tip of knife. Unwrap and cool. When beets are cool enough to handle, peel and cut into 1/2-inch chunks. Meanwhile, place pistachios in small baking pan; bake alongside beets 4 minutes or until golden and toasted. Cool completely in pan. Prepare dressing: In small bowl, with fork or wire whisk, mix vinegar, mustard, 1/4 teaspoon salt, and 1/4 teaspoon freshly ground black pepper until blended. In thin, steady stream, whisk in oil until blended. In medium bowl, combine beets and 2 tablespoons dressing. In large serving bowl, toss greens with remaining dressing until coated. Top with blue cheese, pistachios, and beets. Tear mint leaves over salad.

Light ‘N Tangy Twister

Light ‘N Tangy Twister

2 C. light ‘n tangy vegetable juice
1/3 C. orange juice
1/4 C. grapefruit juice
2 tsp. honey

In pitcher, combine juices and honey. Serve over ice. Garnish with orange peel curls if desired.

Yield: 3 servings
Calories: 65
Fat 0g
Fiber 1g

Bok Choy with Oyster Sauce

Bok Choy with Oyster Sauce

2 tsp. olive oil
14 oz. bok choy, rinsed and roughly torn
1 tsp. grated fresh root ginger
1 tsp. garlic stock powder
2 T. oyster sauce

Heat the oil in a large non-stick skillet or wok. Add the bok choy and stir fry over a high heat for 1 – 2 minutes. Combine the remaining ingredients. Add to the wok and stir fry for a further 30 seconds. Serve immediately.
Serve as an accompaniment to a main meal.

Yield: 4 servings
Calories: 55
Fat: 2.5g
Fiber: 1g

Crepes with Tangy Lemon Sauce

Crepes with Tangy Lemon Sauce

1 C. plain white flour
1 egg, lightly beaten
1/2 tsp. margarine (milk-free)
2 T. custard powder
1/2 C. sugar
1/2 C. lemon juice
1 C. lowfat soy drink
1 1/2 C. lowfat soy drink, extra

Sift flour into a bowl. Gradually add combined egg and 1 C. soy drink, mixing until smooth. Heat margarine in a non-stick skillet. Pour off excess. Add 2 T. batter, rotating pan quickly to coat bottom thinly and evenly. Brown on both sides. Repeat until all batter mixture is used. Combine custard powder and sugar in a saucepan or bowl. Gradually add lemon juice and add 1 1/2 C. soy drink, stirring until smooth. Stir over medium heat until mixture boils and thickens (or microwave on HIGH [100%] for 5 minutes, stirring occasionally. Serve over warmed crepes.

Yield: 6 servings
Calories: 250
Fat: 2g
Fiber: 1g

Sweet Chilli Pork

Sweet Chilli Pork

2 T. canola oil
2 onions, thinly sliced
1 red chilli, seeded and chopped
171/2 oz. lean pork, thinly sliced
1/2 C. brown sugar, lightly packed
1/2 C. water
1 T. oyster sauce
Fresh Cilantro, chopped

Heat oil in a wok or large skillet. Add onions, chilli and pork and fry until golden brown, about 5 minutes. Add brown sugar, water and fish sauce and bring to the boil. Lower heat and simmer for 4 -5 minutes or until sauce is thick and syrupy, stirring while cooking. Sprinkle with chopped coriander and serve with steamed Jasmine rice.

Yield: 4 servings
Calories: 304
Fat: 12g
Fiber: 5g

Strawberry Lemonade

Strawberry Lemonade

6 oz. strawberries
13 fl. oz. freshly squeezed lemon juice (about 8 lemons)
8 T. sugar substitute, or to taste
8 mint leaves for garnish

Whisk sugar into lemon juice. Place in a small saucepan and bring to the boil. Simmer for 2-3 minutes. Pour into a container and allow to cool. Puree strawberries in a small food processor. Add lemon syrup and combine well. Taste and adjust sweetness if necessary. Store in refrigerator. When required, treat the syrup as you would a cordial, diluting with soda water. Add ice and garnish with sliced lemon, strawberries and mint.

Yield: 4 servings
Calories: 47
Fat: .2g
Fiber: .8g

Quick & Creamy Grape-Orange Smoothie

Quick & Creamy Grape-Orange Smoothie

1 C. red or green California grapes, halved and seeded
1 banana, peeled
1 orange, peeled and quartered
6 or 8 ice cubes, crushed
1 tsp. honey (optional)

Puree grapes, banana, and orange in blender or food processor; add honey and ice. Blend until well mixed. Garnish with a handful of California grapes.

Yield: 2 servings
Calories: 150
Fat: .5g
Fiber: 5g

Chicken Avocado Risotto

Chicken Avocado Risotto

2 T. olive oil
1/2 C. frozen corn kernels
11/2 C. tomato, diced
4 C. white rice, cooked
3/4 C. fresh basil, chopped
1/2 medium avocado, diced
1/2 C. fresh capers
3/4 C. lemon juice
1/2 C. fresh parsley, chopped finely
1/2 medium avocado, sliced (for garnish)
2 C. green bell pepper, diced
6 skinless, boneless chicken breasts (4.5 oz. each)

Risotto: Put 1 T. olive oil in a skillet and saute the bell pepper, corn, and tomato for approximately 5 minutes. Add the precooked white rice and basil. Simmer for approximately 5 more minutes and set aside. Add the diced avocado. Chicken: Saute the chicken breasts in 1 T. olive oil for approximately 5 minutes on each side over low heat. Remove chicken from skillet and set aside. In the same pan saute the capers for approximately 1 minute. Remove from heat and add lemon juice and parsley. To serve, place the risotto mixture on plate and top with chicken breast. Pour the caper and lemon juice mixture over the chicken and rice. Garnish with the avocado slices.

Yield: 6 servings
Calories: 452
Fat: 13g
Fiber: 3g

Artichoke Heart and Asparagus Salad with Strawberry Dressing

Artichoke Heart and Asparagus Salad with Strawberry Dressing

Lettuce leaves
6 Artichokes (small), prepared and cooked as directed for whole artichoke
1 lb. Fresh asparagus spears, cooked and chilled
1/3 C. Carrot, shredded
1/3 C. Red cabbage, shredded
1/2 C. Buttermilk (for Dressing)
1 C. Fresh strawberries, sliced (for Dressing)
2 tsp. Honey
1/4 tsp. Allspice

On six salad plates, arrange lettuce leaves. Halve artichokes lengthwise; remove center petals and fuzzy centers and discard. Remove outer leaves of artichokes and reserve to use as a garnish for the salad. Trim out hearts and slice thinly. Arrange artichoke slices on lettuce leaves with asparagus spears, shredded carrot and cabbage. Add a few artichoke leaves for garnish. For dressing, in blender or food processor container measure all salad ingredients. Cover and process until mixture is smooth. Spoon dressing over salads to serve. Serving suggestion: Salad can be prepared ahead; cover arranged salad plates and chill up to 4 hours before serving time. Spoon on dressing just before serving.

Yield: 6 servings
Calories: 103
Fat: 1g
Fiber: 6g

Scallop, Spinach and Tomato Saute

Scallop, Spinach and Tomato Saute

2 T. olive oil
1 clove garlic, minced
1 lb. bay scallops or 1 lb. sea scallops, halved
1 T. chopped fresh basil or 1 tsp. dried
3 large tomatoes, seeded and coarsely chopped
10 oz. fresh spinach, stems removed, thoroughly washed
Salt and freshly ground pepper to taste
4 C. cooked rice

In a large non-reactive skillet, gently heat the oil and garlic over low heat for 1 minute. Stir in the scallops, cover and cook for 1 minute. Stir in the basil, tomatoes, spinach, and salt and pepper to taste. Cover and cook for 4 to 5 minutes more, stirring occasionally, until the scallops whiten. Serve at once, spooning the scallops and their sauce over rice.

Yield: 4 servings
Calories: 437
Fat: 9g
Fiber: 4g

Fall Asian Pear Soup

Fall Asian Pear Soup

1 T. olive oil
3 Asian pears, peeled and cubed
1/2 C. onion, diced
15 oz. can low sodium chicken broth
1 C. nonFat: cottage cheese
2 C. butternut squash cooked, peeled and cubed
1/2 C. mustard
1 tsp. tarragon, chopped

In a large sauce pan, place apple pear and onion with the oil. Cook until tender. Set aside. In a food processor, blend the cottage cheese until smooth, adding the apple pear mixture and 1/2 the chicken broth. Blend together until smooth. Add remaining ingredients and blend until smooth, but do not over blend. Pour into large saucepan to heat soup. Serve immediately.

Yield: 6 servings
Calories: 117
Fat: 3g
Fiber: 2g

Green Onions and Lemongrass Rice

Green Onions and Lemongrass Rice

2 T. Vegetable Oil
2/3 C. onion, finely chopped
1/4 tsp. Turmeric
1 C. white rice long grain
13/4 C. water
2 stalks lemon grass 12in. each cut into 2 in. long pieces
1/2 tsp. salt
1 C. green onions, chopped

Heat 11/2 T. oil in heavy medium saucepan over medium heat. Add 2/3 C. onion and turmeric and saut� 5 minutes. Mix in rice. Add water, lemongrass and 1/2 tsp. salt and bring to simmer. Cover, reduce heat to medium-low and simmer until rice is tender and liquid is absorbed, about 18 minutes. Remove from heat; let stand covered 10 minutes. Discard lemongrass. Heat remaining 1/2 T. oil in heavy large skillet over medium heat. Add green onion and saut� 1 minute. Add rice and stir until heated through.

Yield: 4 servings
Calories: 282
Fat: 8g
Fiber: 2g

Pumpkin Soup with Leeks & White Wine

Pumpkin Soup with Leeks & White Wine

6 leeks split in half lengthwise
2 T. olive oil
3 cloves garlic, crushed
4 sprigs Thyme
2 bay leaves
5 sprigs Parsley
1 C. white wine
11/2 lb. pumpkin peeled
5 C. low sodium chicken stock
1/2 C. skim milk
1/2 C. fat-free half and half

In a large skillet, heat the olive oil. Add the leek and garlic, stirring to coat with the oil. Sweat until the leek is fragrant and soft, but not brown. Add the thyme, parsley and bay leaves. Cook 2 minutes. Turn the heat to high and add the wine. Reduce to 2 T.; add the stock and the pumpkin. Simmer until the pumpkin falls apart, 20�25 minutes. Discard the herbs. Puree the soup, add milk and cream. If soup is too thick add a little more broth. Stir and serve.

Yield: 4 servings
Calories: 292
Fat: 10g
Fiber: 6g

Blueberry Smoothies

Blueberry Smoothies

2 cups Blueberries
1 (12.3 ounce) box soft, silken tofu
2 teaspoons lemon juice
1 teaspoon flaxseed oil (optional)
2 packets alternative sweetener (to taste)
1/4 cup heavy cream
1/4 teaspoon vanilla
1 cup ice cubes

Place all ingredients in the blender and process until smooth. If you make the smoothie in a food processor, leave out the ice cubes and add very cold water instead. If you prefer a thinner consistency, just add a bit of very cold water.

Yield: 3 servings
Calories: 167
Fat: 11g
Fiber: 3g

Best Breakfast Smoothie

Best Breakfast Smoothie

1 cup pomegranate juice or blueberry juice
1 1/2 cups vanilla yogurt
1/2 package extra soft silken tofu
1 1/2 cups frozen berries
1 1/2 cups raw spinach

Place ingredients in order of appearance in a blender. Blend on high for 1 minute.

Yield: 4 servings
Calories: 127
Fat: 0.4g
Fiber: 1.8g

Rhubarb, Strawberry & Mint Delight

Rhubarb, Strawberry & Mint Delight

1 lb. rhubarb, leaves removed and cut into 1-inch slices
1/2 cup sugar
Few sprigs of mint (optional)
Thinly pared rind and juice of 1 orange
1/2 lb. fresh or frozen strawberries, sliced
4 T. non-fat vanilla yogurt

Place the rhubarb in a heavy based saucepan with the sugar, mint, orange rind and juice. Cover and cook gently for approximately 5 minutes, until the rhubarb is tender but not mushy. Remove from the heat and add the strawberries. Serve warm or cold with a T. of fat free vanilla yogurt on top of each serving.

Yield: 4 servings
Calories 160
Fat 0.5g

Four Hapiness Pork

Four Hapiness Pork

1 1/2 pounds lean pork
1 C. water
2 T. sherry
6 T. dark soy sauce
2 slices ginger
1 scallion or green onion
2 T. sugar

Put pork in boiling water. Boil 1 minute. Drain. Rinse in cold water. Cut pork in 2-inch cubes. Put pork and 1 C. water in an earthenware or any other very heavy pot. Bring water to boil. Add sherry, soy sauce, ginger, and scallion. Cover pot with a tight fitting lid. Simmer over very low heat 2 hours. Add sugar. Bring to high heat. Baste until gravy coats the meat. Serve with rice and/or steamed veggies.

Yield: 6 servings
Calories: 166
Fat: 4g
Fiber: trace

Oven Barbeque Chicken

Oven Barbeque Chicken

3 pounds boneless skinless chicken breasts
3/4 C. ketchup
1/2 C. salsa
1/4 C. honey
1 T. Dijon mustard
1 tsp. chili powder
1/2 tsp. ground cumin
1 T. cornstarch

Prepare chicken breasts. Arrange in a single layer in a 9 x 13 baking dish and set aside. In a medium bowl, whisk together ketchup, salsa, honey, mustard, cumin and chili powder. Pour over chicken breasts. Turn to coat breasts with sauce on both sides. Bake, uncovered at 400 degrees for 30 minutes. When chicken is cooked, arrange breasts on a serving platter, keeping warm. Pour sauce into a small saucepan. Mix cornstarch in a small bowl with 1 T. water until smooth. Stir into sauce and bring to a boil. Cook until sauce is thickened, stirring constantly. Pour sauce over chicken and serve warm.

Yield: 6 servings
Calories: 339
Fat: 3g
Fiber: trace

Crab (Surimi) Salad

Crab (Surimi) Salad

1 pound imitation crab (surimi)
1 very large red bell pepper, diced
1 carrot, peeled and shredded
1/4 C. sweet red onion, sliced thin and quartered
5 radishes, sliced thin
3 stalks celery, sliced thin
1 head bibb or leaf lettuce
1/2 tsp. salt
1/4 tsp. fresh cracked black pepper
1/2 C. low-fat mayonnaise
1/4 C. skim milk
lemon wedges and snipped parsley for garnish

Combine crab (slice into mouth-size bites if necessary), red bell pepper, carrot, onion, radishes, celery, salt and black pepper. Refrigerate for 30 minutes to an hour. Combine mayonnaise and skim milk, stirring until smooth and the consistency is liquid enough for pouring. Add 1/4 tsp. of dill or if you like the flavor. (Try it without first – you can enjoy the mild flavors with a less flamboyant dressing!) Refrigerate until ready to serve. Serve mounds of crab salad on torn beds of bibb or leaf lettuce. Drizzle with mayo dressing and serve with lemon wedges and snipped parsley for garnish. (Also great stuffed in a pita pocket sandwich.)

Yield: 8 servings
Calories: 116
Fat: 5g
Fiber: 1g

Shrimp Pad Thai

Shrimp Pad Thai

8 oz. rice-stick noodles
1/4 C. tomato-based chili sauce
1/4 C. fresh lime juice
3 T. soy sauce
2 T. light-brown sugar
1 T. anchovy paste
4 T. vegetable oil
4 garlic cloves, minced
1 lb. peeled and deveined medium shrimp
3 C. bean sprouts, plus more for garnish
8 scallions, trimmed, halved lengthwise, and cut crosswise into 2-inch pieces
1 large egg, lightly beaten

Assorted garnishes (optional):
1/3 C. chopped dry-roasted peanuts
Pinch of red-pepper flakes
1 C. bean sprouts
1/4 C. fresh cilantro
Lime wedges

Bring a large pot of water to a boil; remove from heat. Stir in noodles; let soak until softened (but still undercooked), 3 minutes. Drain; rinse under cold water until cool. In a small bowl, whisk together chili sauce, lime juice, soy sauce, brown sugar, and anchovy paste. In a large nonstick skillet, heat 2 T. oil over medium-high heat. Add garlic, and cook until fragrant, about 30 seconds. Add shrimp; cook, tossing often, until just opaque throughout, about 3 minutes. Transfer shrimp to a plate. Return skillet to medium-high heat. Add remaining 2 T. oil along with the noodles and chili-sauce mixture; cook, tossing, until combined, about 1 minute. Add bean sprouts, scallions, and shrimp. Pour in egg; toss until noodles are coated and cooked through, about 2 minutes. Serve, topped with garnishes, if desired.

Yield: 6 servings
Calories: 436
Fat: 16.7g
Fiber: 2.7g

Strawberry and Tofu Smoothie

Strawberry and Tofu Smoothie

1 cup frozen strawberries (don’t defrost, if using fresh berries, freeze them first)
1 cup ice
1 cup ice water
1/2 cup heavy cream (to lighten up, substitute water)
1/4 cup sugar substitute (recommended: Splenda)
3 1/2 ounces soft or silken tofu
1/2 teaspoon vanilla extract (there should be no sugar in the ingredient list–usually artificial types are best)
Garnish:
4 fresh strawberries
4 sprigs fresh mint

Combine all the ingredients in a blender and pulse to chop everything up. Flip the switch to high and blend until smooth. Pour the smoothie among 4 glasses, and garnish each with a strawberry and mint sprig.

Yield: 4 servings
Calories: 140
Fat: 12g
Fiber: 2g

Grilled Basil Shrimp

Grilled Basil Shrimp

4 T. olive oil
2 lemons, juiced (approximately 1/2 C.)
3 T. coarse grained prepared mustard
4 ounces minced fresh basil (about 1/2 C.)
3 cloves garlic, minced
salt to taste
1 pinch white pepper
3 pounds large or jumbo fresh shrimp, peeled and deveined

In a shallow, non-porous dish or bowl, mix together olive oil, lemon juice, mustard, basil and garlic, and season with salt and white pepper. Add shrimp, and toss to coat. Cover, and refrigerate for 20 minutes (can refrigerate for up to an hour). Preheat grill to high heat. Remove shrimp from marinade, and thread on skewers. Lightly oil grate, and arrange skewers on grill. Cook for 4 minutes, turning once, until done.

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

Canyon Ranch Spinach Eggs Benedict

Canyon Ranch Spinach Eggs Benedict

Canyon Ranch Spinach Eggs Benedict8 C. washed fresh spinach leaves, well drained
1 1/2 tsp. non-salt seasoning (such as Mrs. Dash)
4 whole-wheat English muffins
Hollandaise Sauce:
3 egg yolks
1 tsp. lemon juice
Pinch cayenne pepper
Pinch salt
4 T. melted butter
3 egg whites
Pinch cream of tartar
Poached Eggs:
1 T. white vinegar
4 C. water
8 whole eggs

Lightly coat large saute pan with canola oil and saute spinach over medium-high heat until wilted. Season with Mrs. Dash. Cover and set aside. Split English muffins in half and toast. Bring a large pot of water to boil. In a medium stainless steel mixing bowl, combine yolk, lemon juice, cayenne pepper and salt. Place stainless steel bowl over (not touching) boiling water and whisk egg mixture with a wire whip until thickened. Place mixture in blender container and blend at high speed for 5 seconds. Reduce to medium speed and slowly add butter. In a medium bowl, beat egg whites and cream of tartar until mixture forms stiff peaks. Fold yolk mixture into egg white mixture until blended. To poach eggs, add vinegar to water in a large saucepan, bring to a boil again and reduce to a simmer. Gently crack each egg just above the surface and let egg slip into the water. As eggs cook, use a spoon to corral whites around the yolks. Cook until whites are firm and opaque, but yolk is still soft. Lift eggs from water with a slotted spoon and let drip for a few seconds before assembling plates. Place 1/4 C. spinach on English muffin half. Top with one poached egg and 2 T. Hollandaise Sauce.

Yield: 8 servings
Calories: 210
Fat: 12g
Fiber: 3g

Beef Paupiettes

Beef Paupiettes

Beef Paupiettes2 lb. boneless top round steak, cut about 1/4” thick

1 lb. ground Ham

2 Eggs, slightly beaten

1 clove Garlic, mashed

1/3 C. chopped Onion

1/3 C. chopped Mushrooms

2T. minced Parsley

1/4 tsp. Rosemary

3 T. Butter or Oil

3/4 C. sliced Carrots

3/4 C. sliced Celery

1/2 C. chopped Onion

1/2 C. sliced Mushrooms

Bay Leaf

1/4 tsp. Thyme

1 C. Beef Stock

1/4 C. Burgundy Wine

 

Place beef steaks between two sheets of waxed paper, one at a time, and pound them into a flat rectangular shape using the flat side of the mallet so the meat doesn’t tear.   Make filling by mixing ham, eggs, garlic, onion, mushrooms and parsley.  Spread about 1 T. of filling over each piece of beef, leaving a gap around the edges.  Fold up meat at edges making a small lip to hold filling in.  Roll up meat, keeping edges turned in.  Secure with a short skewer or tie with string.  Roll meat in flour, and brown in butter or oil.  Add all remaining ingredients to pan, cover and simmer 35 minutes, until beef is fork tender.  Serve rolls with vegetables and pan juices. 

 

Yield: 18 Paupiettes

Serving Size: 2 Paupiettes

 

Calories: 400

Fat: 24g

FIber: .7g

Margarita Beef

Margarita Beef

2/3 C. frozen (thawed) orange juice concentrate
1/2 C. tequila or water
1/3 C. fresh lime juice
2 T. each chopped fresh ginger and olive oil
2 cloves minced garlic
1 tsp. each salt and dried oregano
1/4 tsp. cayenne pepper
1 1/2- to 1 3/4-pound beef top-round steak, cut 1 inch thick

In a small bowl, combine the orange juice concentrate, tequila or water, lime juice, ginger, oil, garlic, salt, oregano and cayenne pepper; mix well. Place beef in a resealable plastic bag; add marinade; turn to coat. Marinate in refrigerator 6 hours to overnight; turn occasionally. Remove steak; discard marinade. Grill, uncovered, 16 to 18 minutes for medium-rare doneness, turning occasionally. Carve into thin slices and serve.

Yield: 6 servings
Calories: 158
Fat: 4g
Fiber: 0g

Caterpillar Sandwiches

Caterpillar Sandwiches

1 medium carrot or green pepper or yellow sweet pepper

6 spinach tortillas (7-8 inches)

3/4 C. peanut butter or cream cheese

1/3 C. grape jelly or strawberry jelly

6 cherry tomatoes

1 oz. cheddar cheese, cut into 12 matchstick pieces

Use a vegetable peeler to peel carrots, Use a sharp knife to cut carrot crosswise into fourths. Cut 1-inch matchstick pieces of carrot or pepper (you should have 48 sticks).  Use a table knife to spread each tortilla with 2 T. of the peanut butter or cream cheese and about  1 T. of the jelly. Roll up tortillas to form spirals; press lightly to seal. Put the rolled tortillas on a cutting board. Cut each tortilla crosswise into five pieces.  On each of the six plates, arrange five tortillas pieces side to side, in a wavy line, with cut side down to resemble a caterpillar. To make a caterpillar head put a tomato at the end and insert pieces of cheddar cheese in tomato for antennae. To make legs, arrange four carrot sticks on each side of caterpillar.

Yield: 6 servings

Calories: 328

Fat: 13.8g

Fiber: 2.7g

Nutritional information based on carrot, peanut butter, and normal fiber tortilla.  Obviously you can manipulate those numbers by using (fat free or low fat) cream cheese, a high fiber tortilla, etc.

Alphabet Pasta Salad

Alphabet Pasta Salad

 

4oz. uncooked alphabet pasta (or other small pasta such as stars, orzo)

1 oz. Cheddar cheese (or Gouda, Edam), finely grated

1 tbsp lemon juice

1 tsp mayonnaise

1 tsp olive oil

1/2 tsp sugar

1/4 tsp salt

1/4 tsp ground cumin

1/4 tsp dried thyme or dill

1/8 tsp garlic salt

Pinch of pepper

 

Cook pasta in salted water according to package instructions.  Drain, run under cold water and drain again.  Mix in remaining ingredients. Chill until ready to serve.

 

Yield: 2 Servings

Calories: 310

Fat: 9.8g

Fiber: 1.6g

You can increase the fiber to 5g a serving by switching to a whole wheat pasta.  Tiny peas or finely grated carrot or zucchini may also be added to up the nutrition content.

Garlic Cheese Grits

Garlic Cheese Grits

 

1 tsp. Salt

1 C. Milk

4 C. Water

1 Package Garlic Cheese roll

1 C. Butter or Margarine

2 Eggs

1 C. Grits

 

Cook grits in water with salt according to package instructions. Beat eggs with milk; add to grits. Melt butter and cheese together; stir in grits mixture. Place in casserole. Bake at 350 F for 35 to 40 minutes.

Cheese Cloud

Cheese Cloud

 

1 Dash Cayenne pepper

1 C. Milk

2 C. Shredded Cheddar Cheese

1 tsp. Seasoned Salt

1 tsp. Instant Minced Onion

1 tsp. Ground Mustard

4 Eggs

12 White Bread slices day old

1 Dash Black Pepper

 

Trim crusts from bread and arrange six slices in the bottom of a 12x8x2-inch greased baking dish. Cover with half of the cheese; repeat layers. Combine eggs, milk, mustard, onion and seasonings; beat well.

Pour over casserole and let stand at room temperature for one hour. (This dish may be prepared the day before and refrigerated overnight). Bake at 325 F for 45 to 60 minutes; serve immediately.

Brie Souffle

Brie Souffle

 

1 tsp. Salt

1 C. Milk

6 T. Butter or Margarine

1 Pound Brie slightly underripe

1 tsp. Hot Sauce

1 tsp. Dillweed

3 Eggs

8 White Bread Slices

 

Butter a 1 1/2-quart souffle’ dish with 1 T. of the butter. Butter one side of the bread slices with remaining butter; slice bread into thirds. Whisk milk, salt, dillweed, hot sauce, and eggs until combined thoroughly. Arrange one-third of the bread slices, buttered side up, on the bottom of the dish; sprinkle evenly with one-third of the Brie. Repeat layers using remaining bread and Brie. Carefully pour the egg mixture over the bread. Cover and refrigerate overnight. Bake, uncovered, at 350 F for 30 to 35 minutes or until bubbly and golden. Let stand 10 minutes before serving.

Breakfast Burritos with Tomato-Basil Topping

Breakfast Burritos with Tomato-Basil Topping

 

1 C. Onion Finely chopped

1 C. Egg Beaters Egg Product

1 Tsp. Ground black pepper

1 T. Fresh basil leaves Finely chopped

1 PAM Original Non-Stick Cooking Spray

1 C. Southern Style Hash Browns

1 Tomato, large Finely chopped

4 Tortillas, flour warmed

1 C. Reduced Fat Cheddar Cheese shredded

 

Spray medium nonstick skillet with cooking spray; heat over medium heat. Add hash browns and onion; cook 9 minutes, or until potatoes are golden brown, stirring frequently. Add Egg Beaters and pepper; mix well. Cook 3 minutes, or until Egg Beaters are slightly set; stir. Cook an additional 6 minutes, or until Egg Beaters reach desired doneness, stirring occasionally. Combine tomato and basil; set aside. Spoon Egg Beaters mixture evenly down centers of tortillas; top evenly with cheese and the tomato mixture. Fold in opposite sides of each tortilla; roll up burrito-style.

Blueberry Lemon Yogurt Muffins

Blueberry Lemon Yogurt Muffins

 

1 tsp. Salt

1 C. quick-cooking oats uncooked

1 C. Brown sugar firmly packed

1 C. Egg Beaters Egg Product

1 Tsp. Baking powder

1 C. Original Margarine Stick melted

1 PAM Original Non-Stick Cooking Spray

1 C. All-Purpose Unbleached Flour with Ultragrain

1 tsp. Baking soda

1 C. Non-fat Plain Yogurt

1 Tsp. Vanilla extract

1 C. Fresh Blueberries

1 tsp. Lemon zest

 

Preheat oven to 425F. Spray 12-C. regular muffin pan with cooking spray. Blend together flour, oats, brown sugar, baking powder, baking soda and salt in large bowl. Stir together yogurt, Fleischmanns, Egg Beaters and vanilla in small bowl. Pour yogurt mixture into center of dry ingredients; stir using rubber spatula until just blended. Do NOT overmix. Fold in blueberries and lemon zest. Fill each prepared muffin C. about 2/3 full. Bake 12-14 minutes or until wooden pick inserted near center comes out clean. Cool 5 minutes in pan. Remove from muffin pans and cool completely on racks

Baked Oatmeal

Baked Oatmeal

 

1 C. Sugar granulated

1 C. Milk fat-free

2 Medium Egg OR 1/2 C. egg substitute

2 Tsp. Vanilla

1 C. Brown Sugar firmly packed

2 C. Quaker® Oats Quick Oats OR 2-1/4 C. Old Fashioned Quaker® Oats

 

Heat oven to 350º F. Spray 8-inch square glass baking dish with cooking spray. In large bowl, combine oats and granulated sugar. In medium bowl, combine milk, eggs and vanilla; mix well. Add to oat mixture; mix well. Pour into baking dish. Bake 40 to 45 minutes or until center jiggles slightly. Remove from oven to cooling rack. Sprinkle brown sugar evenly over top of oatmeal. Using back of spoon, gently spread sugar into a thin layer across entire surface of oatmeal. Return to oven; bake just until sugar melts, about 2 to 3 minutes. Set oven to broil. Broil 3 inches from heat until sugar bubbles and browns slightly, 1 to 2 minutes. (Watch carefully to prevent burning. It may be necessary to turn baking dish.) Spoon into bowls to serve.

Brown Rice with Chipotle Sausage & Shiitake Mushroom

Brown Rice with Chipotle Sausage & Shiitake Mushroom

 

1 C. brown rice

1 link chipotle sausage (about 1/2 C.)

1/2 C. dried shiitake mushrooms

1/2 C. frozen green peas

1/4 tsp chicken stock powder

2-3 cloves garlic, minced

1/4 tsp paprika powder

2 T. butter

 

In a rice cooker on cook setting, brown the minced garlic lightly with the melted butter for 2-3 minutes. Add chopped sausage and fry lightly. If you use frozen sausage like I did, simply toss the sausage in frozen, and remove it 5 minutes later when it has defrosted to chop and dice.   Add washed brown rice and coat evenly with garlic butter mixture. Add chicken stock powder and paprika along with washed and partially rehydrated shiitake mushrooms. Add enough water to cook one C. of rice per directions of your rice cooker. Cover and cook.  When the rice is done around 15 minutes later, add frozen green peas, stir into rice mixture and cover for 5 minutes before serving.  I love one-dish-meals for simplicity and convenience. With everything in my rice-cooker, I can walk away, clean up the kitchen, watch a little tv and scratch my cat while waiting for dinner to be done. By following the simple combination of 2 part rice to 1 part ingredient (not more than 3 types), you can modify it to suit personal tastes

Creamy Zucchini Soup

Creamy Zucchini Soup

 

1 T. olive oil

1 onion, chopped

2 large zucchini, about 750 grams, roughly chopped

4 C. chicken broth (or vegetable broth)

1/2 C. basil, fresh, chopped

8 pieces laughing cow cheese, original flavor, unwrapped

salt and pepper, to taste

 

Heat the oil and sauté the onions over low heat until soft (avoid browning).  Add remaining ingredients, except Laughing Cow cheese. Bring to boil over high heat, then reduce and simmer for about 20 minutes.  Remove from heat and add the cheese wedges. Puree until smooth (if you like you can leave it a bit chunky, although I like mine nice and smooth).  Salt & Pepper to taste. Garnish with whole basil leaves, chopped chives, and/or thin slices red bell pepper (capsicum).  If you want to freeze the soup, let it cool completely then freeze in a freezer bag or tupperware. When ready to eat, thaw and heat over a low flame until warm and bubbly (you can also microwave to reheat.

Italian Baked Eggplant

Italian Baked Eggplant

 

6 large slender eggplants (aubergines) (~700 g / 1lb 7 oz)

1/3C. olive oil

1 T. olive oil, extra

2 onions, finely chopped

2 garlic cloves, crushed

14oz can diced tomatoes

1 T. tomato paste

3 T. chopped fresh flat-leaf (Italian) parsley

1 T. chopped fresh oregano

1 tsp sugar

4 1/2 oz mozzarella, grated

 

Preheat the oven to 350 F.  Cut the eggplants in half lengthways, keeping the stems attached. Score the flesh by cutting a criss-cross pattern with a harp knife, being careful not to cut through the skin. Heat half the oil in a large frying pan, add half the eggplant and cook for 2-3 minutes each side, or until the flesh is soft. Remove and repeat with the remaining oil and eggplant. Cool slightly and then scoop out the flesh, leaving a 1/8 inch border. Finely chop the flesh and reserve the shells.  In the same pan, heat the extra oil and cook the onion over medium heat for 5 minutes. Add the garlic and cook for 30 seconds, then add the tomato, tomato paste, herbs, sugar, and eggplant flesh, and cook, stirring occasionally, over low heat for 8-10 minutes, or until the sauce is thick and pulpy. Salt and Pepper to taste.  Arrange the eggplant shells in a lightly greased baking dish and spoon in the tomato filling. Sprinkle with the mozzarella and bake for 5-10 minutes, or until the cheese has melted.  Leftover Tip:

We had a few left over, so the next day I scooped out the filling (tossing the shells) and heated it with some leftover, plain pasta I had. Topped with a touch of Parmesan cheese – and it was delicious.