Cheddar Grit Cakes with Roasted Peppers

Cheddar Grit Cakes with Roasted Peppers

Grits:
1 C. 1% low-fat milk
1 (14-oz.) can fat-free, less-sodium chicken broth
3/4 C. uncooked quick-cooking grits
2 tsp. minced jalape�o pepper
1/2 C. (2 oz.) shredded extrasharp cheddar cheese
Cooking spray

Peppers:
3 medium red or orange bell peppers
2 tsp. extravirgin olive oil
1 tsp. balsamic vinegar
1/2 tsp. ground coriander
1/4 tsp. salt

To prepare grits, bring the milk and broth to a boil in a medium saucepan. Stir in grits and jalape�o. Cover, reduce heat, and simmer 5 minutes or until thick. Stir in the cheese; cook until cheese melts. Spread grits into a 9-inch square baking pan coated with cooking spray; cover and refrigerate for 8 hours or until set. To prepare peppers, cut the bell peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet, and flatten with hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel and cut into 1-inch strips. Combine peppers, oil, vinegar, coriander, and salt; toss well. Invert grits onto a cutting board. Cut grits into 4 (4 1/2-inch) squares. Cut each square diagonally into 2 triangles. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add triangles; cook 4 minutes on each side or until lightly browned. Serve pepper mixture over grit cakes. Prepare the peppers up to a day ahead, then reheat them in the microwave before serving. This frees the oven so you can roast the chicken.

Yield: 4 servings
Serving size: 2 grit cakes and 1/2 C. pepper mixture

Calories: 247
Fat: 8.2g
Fiber: 2.5g

Pasta Quattro Fromaggio

Pasta Quattro Fromaggio

1 T. stick margarine or butter
1 T. all-purpose flour
1/2 tsp. pepper
1/4 tsp. salt
1 (12-oz.) can evaporated skim milk
1/4 C. (1 oz.) shredded fontina cheese
1/4 C. (1 oz.) crumbled Gorgonzola or other blue cheese
1/4 C. (1 oz.) diced Camembert cheese
6 C. hot cooked rigatoni (about 9 oz. uncooked pasta)
2 T. chopped fresh basil
1/4 C. (1 oz.) finely grated fresh Parmesan cheese

Melt margarine in a large saucepan over medium heat. Add flour; cook 30 seconds, stirring constantly with a whisk. Add pepper, salt, and milk, and bring to a simmer, stirring frequently. Remove from heat, and add fontina, Gorgonzola, and Camembert cheeses, stirring until cheeses melt. Stir in pasta and basil; spoon into each of 4 bowls. Sprinkle with Parmesan cheese.

Yield: 4 servings
Serving size: 1 1/4 C. pasta and 1 T. parmesan

Calories: 485
Fat: 12.2g
Fiber: 3.3g

Green Eggs and Ham

Green Eggs and Ham

1 (8-oz.) loaf French bread, cut diagonally into 6 slices
1 C. egg substitute
1/4 C. chopped fresh basil
2 T. 1% milk
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
1 large egg
2 garlic cloves, minced
1 oz. pancetta, diced
4 plum tomatoes, thinly sliced lengthwise
1/4 C. (1 oz.) shredded fontina cheese

Preheat broiler. Arrange bread slices in a single layer on a baking sheet. Broil 2 minutes or until tops are toasted. Remove from oven. Turn the slices over; set aside on baking sheet. Combine egg substitute, basil, milk, salt, pepper, and egg, stirring with a whisk. Heat a large nonstick skillet over medium-high heat. Add garlic and pancetta; saut� 3 minutes or until pancetta begins to crisp. Add egg mixture to pan; cook 2 minutes or just until set, stirring gently. Divide egg mixture evenly over bread slices. Top egg mixture with tomatoes, and sprinkle with cheese. Broil 2 minutes or until the cheese melts and begins to brown. Serve immediately.

Yield: 6 servings
Calories: 194
Fat: 6.4g
Fiber: 1.7g

Three-Mushroom Saute Over Toast

Three-Mushroom Saute Over Toast

1/4 C. dried porcini mushrooms (about 1/4 oz.)
1 C. boiling water
1 T. olive oil
1/2 C. finely chopped onion
1 T. tomato paste
6 C. sliced button mushrooms (about 1 lb.)
3 C. thinly sliced shiitake mushroom caps (about 7 oz.)
1 tsp. all-purpose flour
1/4 tsp. salt
1/4 tsp. black pepper
2 T. chopped fresh parsley
1 garlic clove, minced
1 garlic clove, halved
4 (1 1/2-oz.) slices peasant or country bread, toasted
1/2 C. (2 oz.) shredded fontina or fresh Parmesan cheese

Combine the porcini mushrooms and boiling water in a bowl; cover and let stand 30 minutes. Drain porcinis in a colander over a bowl, reserving liquid. Rinse and chop porcinis. Heat oil in a large skillet over medium-high heat until hot. Add onion; saut� 5 minutes or until lightly browned. Stir in tomato paste, and saute 30 seconds. Add porcini, button, and shiitake mushrooms, stirring to coat. Saut� 5 minutes or until mushrooms release moisture and darken, stirring once. Sprinkle mushroom mixture with flour; cook 1 minute, stirring constantly. Stir in reserved mushroom liquid; sprinkle with salt and pepper. Bring to a boil; cook 1 minute. Stir in parsley and minced garlic. Remove from heat. Rub garlic halves on one side of each toast slice; sprinkle each slice with 2 T. cheese. Top each with 3/4 C. mushroom mixture.

Yield: 4 servings
Calories: 264
Fat: 8.9g
Fiber: 4.1g

Asparagus-Fontina Tart

Asparagus-Fontina Tart

16 thin asparagus spears, trimmed (about 8 oz.)
3 large egg whites
1 large egg
3 T. 2% reduced-fat milk
1/4 tsp. salt
1/8 tsp. ground nutmeg
1/8 tsp. freshly ground black pepper
8 (18 x 14-inch) sheets frozen phyllo dough, thawed
Cooking spray
1/2 C. (2 oz.) shredded fontina cheese, divided
1/2 C. shredded peeled Yukon gold potato (about 4 oz.)

Preheat oven to 400�. Cut asparagus spears 4 inches from tips; reserve tips. Coarsely chop remaining asparagus; set aside. Combine egg whites and egg in a medium bowl, stirring with a whisk. Add milk, salt, nutmeg, and pepper. Stir in chopped asparagus. Place 1 phyllo sheet on a large cutting board or work surface (cover the remaining dough to prevent drying); lightly coat with cooking spray. Repeat layers with remaining phyllo and cooking spray, ending with phyllo. Gently press phyllo layers together. Lightly coat top phyllo sheet with cooking spray. Cut phyllo stack into an 11-inch circle using a sharp knife; coarsely chop excess dough. Carefully place phyllo circle into a 9-inch tart pan coated with cooking spray; gently press phyllo into pan. Fold edges over. Sprinkle chopped dough over phyllo circle; top with 1/4 C. cheese and potato. Place tart pan on a foil-lined baking sheet. Pour egg mixture into tart shell. Arrange asparagus spokelike on top of egg mixture with tips toward outside of pan, and sprinkle evenly with 1/4 C. cheese. Bake at 400� for 20 minutes. Loosely cover tart with foil. Bake an additional 5 minutes or until tart is set.

Yield: 4 servings
Calories: 240
Fat: 8g
Fiber: 2.4g

Large Shell Pasta with Seafood Sauce

Large Shell Pasta with Seafood Sauce

3 T. olive oil
3 large garlic cloves, chopped
1/2 tsp. dried crushed red pepper
1 28-oz. can Italian plum tomatoes, chopped, juices reserved
1 10-oz. can baby clams, drained, juices reserved
4 T. chopped fresh parsley
1 tsp. dried basil, crumbled
1 tsp. anchovy paste
12 oz. large uncooked shrimp, peeled, deveined
12 oz. large shell pasta, freshly cooked

Heat oil in heavy large skillet over medium heat. Add garlic and dried red pepper and saut� until fragrant, about 1 minute. Mix in tomatoes with reserved juices, reserved clam juices, 2 T. parsley, basil and anchovy paste. Cover skillet and cook 15 minutes. Uncover and simmer until sauce thickens, stirring occasionally, about 15 minutes. Add clams and shrimp. Simmer until shrimp are just cooked through, about 3 minutes. Season to taste with salt and pepper. Add pasta to sauce; toss to combine. Transfer to large bowl. Garnish with remaining 2 T. parsley.

Yield: 6 servings
Calories: 314
Fat: 6.3g
Fiber: 2.1g

Rhubarb Custard Bars

Rhubarb Custard Bars

Crust:
1 1/2 C. all-purpose flour
1/2 C. sugar
1/8 tsp. salt
9 T. chilled butter, cut into small pieces
Cooking spray

Filling:
1/3 C. all-purpose flour
1 1/2 C. sugar
1 1/2 C. 1% low-fat milk
3 large eggs
5 C. (1/2-inch) sliced fresh or frozen rhubarb (unthawed)

Topping:
1/2 C. sugar
1/2 C. (4 oz.) block-style fat-free cream cheese
1/2 C. (4 oz.) block-style 1/3-less-fat cream cheese
1/2 tsp. vanilla extract
1 C. frozen fat-free whipped topping, thawed
Mint sprigs (optional)

Preheat oven to 350�. To prepare crust, lightly spoon 1 1/2 C. flour into dry measuring C.; level with a knife. Combine 1 1/2 C. flour, 1/2 C. sugar, and salt in a bowl. Cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Press mixture into a 13 x 9-inch baking dish coated with cooking spray. Bake at 350� for 15 minutes or until crust is golden brown. To prepare filling, lightly spoon 1/3 C. flour into a dry measuring C.; level with a knife. Combine 1/3 C. flour and 1 1/2 C. sugar in a large bowl; add milk and eggs, stirring with a whisk until well blended. Stir in rhubarb. Pour rhubarb mixture over crust. Bake at 350� for 40 minutes or until set. Cool to room temperature. To prepare topping, place 1/2 C. sugar, cheeses, and vanilla in a bowl; beat with a mixer at medium speed until smooth. Gently fold in whipped topping; spread evenly over baked custard. Cover and chill at least 1 hour. Garnish with mint sprigs, if desired.

Yield: 36 servings
Serving size: 1 bar

Calories: 131
Fat: 4.2g
Fiber: 0.5g

Oil and Vinegar Slaw

Oil and Vinegar Slaw

1/4 C. red wine vinegar
2 T. sugar
2 T. peanut or vegetable oil, eyeball it
1 sack, 16 oz., shredded cabbage mix for slaw salads
1 tsp. salt
Salt and pepper

Mix vinegar and sugar. Add oil. Add cabbage to dressing and season with salt and pepper. Toss with fingers to combine. Adjust seasoning. Let stand 20 minutes. Re-toss and serve. leftovers keep 2 days

Yield: 6 servings
Calories: 81
Fat: 4.8g
Fiber: .7g

Warm Corn & Tomato Salad

Warm Corn & Tomato Salad

1 T. extra-virgin olive oil
1 small red bell pepper, chopped
1 small green or orange bell pepper, chopped
4 scallions, chopped, whites and greens
3 cloves chopped garlic cloves
4 C. frozen corn kernels
3 plum tomatoes, seeded and chopped
1 ripe lime, juiced
1/2 tsp. ground cumin
1 T. cayenne pepper sauce, recommended: Tabasco
1 tsp. sweet paprika
Coarse salt and pepper
2 T. chopped cilantro or parsley leaves, to garnish

Heat a large nonstick skillet over medium high heat. Add oil, peppers, scallions and garlic. Cook 5 minutes, stirring frequently. Add corn to the pan and allow the liquids from frozen corn to cook out, about 3 minutes. Add tomatoes to the pan and the juice of 1 lime. Throw the lime halves right into the pan with the veggies, it will really punch up the flavor. Season with cumin, cayenne sauce, paprika, salt and pepper. Top with cilantro or parsley and transfer the warm salad to a serving dish.

Yield: 8 servings
Calories: 104
Fat: 2.4g
Fiber: 1.3g

Chile-Glazed Shrimp

Chile-Glazed Shrimp

2 tsp. dark sesame oil
1 tsp. bottled minced garlic
1 1/2 lb. large shrimp, peeled and deveined
1/2 C. thinly sliced green onions
1 T. low-sodium soy sauce
1 T. honey
1 tsp. sambal oelek (ground fresh chile paste)

Heat a large nonstick skillet over medium-high heat. Add oil to pan. Add garlic and shrimp, and stir-fry 2 minutes. Add the onions, soy sauce, honey, and sambal oelek; stir-fry 3 minutes or until shrimp are done.

Yield: 4 servings
Calories: 225
Fat: 5.2g
Fiber: 0.6g

New Orleans-Style Barbecued Shrimp with Cane-Syrup Glaze

New Orleans-Style Barbecued Shrimp with Cane-Syrup Glaze

48 extra-large shrimp, peeled and deveined (about 3 lb.)
1 C. water
1/2 C. sliced green onions
1/2 C. golden cane syrup (such as Lyle’s Golden Syrup)
2 T. butter or stick margarine
1 T. hot sauce
1 T. Worcestershire sauce
2 tsp. paprika
2 tsp. dried thyme
2 tsp. dried oregano
1 to 2 tsp. ground red pepper
1/2 tsp. salt
1/2 tsp. black pepper
6 garlic cloves, minced
2 bay leaves
Cooking spray

Peel shrimp, reserving shells; cover and chill shrimp. Combine reserved shrimp shells and water in a medium saucepan. Bring to a boil; reduce heat, and simmer 10 minutes, stirring occasionally. Strain broth through a sieve into a large bowl; discard shells. Combine reserved broth, onions, and next 12 ingredients (onions through bay leaves) in a large saucepan. Bring to a boil; reduce heat, and simmer 10 minutes. Cool to room temperature. Combine shrimp and syrup mixture in a dish; cover and marinate in refrigerator 1 hour. Prepare grill. Remove shrimp from dish, reserving marinade. Place reserved marinade in a small saucepan; bring to a boil. Cook 1 minute; remove from heat. Thread 6 shrimp onto each of 8 (12-inch) skewers. Place kebabs on a grill rack coated with cooking spray, and grill for 6 minutes, turning once. Serve with reserved marinade, if desired. Dark cane syrup (such as Steen’s) may be substituted for golden cane syrup.

Yield: 8 servings
Serving size: 1 kebab

Calories: 225
Fat: 5.4g
Fiber: 0.5g

Grilled Bacon-and-Herb Grit Cakes

Grilled Bacon-and-Herb Grit Cakes

4 C. hot cooked instant grits
1/2 C. (2 oz.) shredded white cheddar cheese
1 T. minced fresh or 1 tsp. dried thyme
2 tsp. chopped fresh parsley
1/2 tsp. garlic powder
1/2 tsp. black pepper
3 bacon slices, cooked and crumbled
Cooking spray

Combine first 7 ingredients in a large bowl; stir well. Pour the grits into a 10-inch square baking dish coated with cooking spray, spreading evenly. Cover and chill 1 hour or until completely cool. Prepare grill. Invert grits onto a cutting board; cut into 4 squares. Cut each square diagonally into 2 triangles. Place grits triangles on grill rack coated with cooking spray; grill 5 minutes on each side or until lightly browned and thoroughly heated.

Yield: 4 servings
Serving size: 2 triangles

Calories: 255
Fat: 8.5g
Fiber: 2.4g

Spicy Apple-Glazed Chick ‘n’ Grits Gorgonzola

Spicy Apple-Glazed Chick ‘n’ Grits Gorgonzola

4 (4-oz.) skinless, boneless chicken breast halves
Cooking spray
1/4 C. apple butter
1/4 C. spicy brown mustard
1/4 tsp. salt
1/4 tsp. ground red pepper
1/8 tsp. black pepper
Gorgonzola Cheese Grits
2 T. chopped green onions

Preheat oven to 350�. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap, and flatten to a 1/2-inch thickness using a meat mallet or rolling pin. Place the chicken breasts in a baking pan coated with cooking spray. Combine the apple butter, mustard, salt, red pepper, and black pepper, brush over chicken. Bake at 350� for 20 minutes. Cut the chicken into 1/2-inch-thick slices. Spoon the Gorgonzola Cheese Grits into each of 4 shallow serving bowls. Top with chicken, and sprinkle with green onions. Totals include Gorgonzola Cheese Grits.

Yield: 4 servings
Serving size: 1 C. grits, 3 oz. chicken, and 1 1/2 tsp. green onions

Calories: 371
Fat: 12.4g
Fiber: 1g

Sweet Sausages Braised in Onions with Horseradish Smashed Potatoes

Sweet Sausages Braised in Onions with Horseradish Smashed Potatoes

 

2 lbs. small red potatoes cut into quarters

Coarse salt

1 T. extra-virgin olive oil (EVOO) (once around the pan)

8 links (about 2 pounds sweet Italian sausage

2 medium yellow onions, thinly sliced

2-3 tablespoons chopped fresh thyme leaves (I used 1 1/2 t. dried thyme)

3 garlic cloves, chopped

Coarse black pepper

1/4 c. balsamic vinegar (eyeball it)

2 c. chicken stock or 1 1/4 oz. can chicken broth

2 tablespoons honey

2 tablespoons unsalted butter

1/4 – 1/3 c. sour cream

1 rounded tablespoon prepared horseradish

1/4 – 1/2 c. milk, depending on how you like your mashers

1/4 c. fresh flat-leaf parsley, chopped

 

For the smashed potatoes, place the potatoes in a pot and cover with water. Cover the pot with a lid and bring the water to a boil. Salt the water and potatoes. Take off the lid and boil the potatoes until tender, 10 to 12 minutes. While the potatoes are cooking, start the sausages. Heat a large skillet over medium-high heat with the EVOO. Add the sausage links and brown on all sides, about 4 minutes. Remove the sausages from the skillet and reserve. To the skillet, add the onions, thyme, and garlic, and season with salt and pepper. Cook the onions, stirring frequently, until they begin to brown, about 5 minutes. Add the balsamic vinegar, chicken stock, and honey. Bring the liquid to a simmer, then add the browned sausages back to the pan and braise the sausages until they are cooked through and the sauce has reduced by half, 8 to 10 minutes. While the sausages are braising, drain the potatoes and return them in the hot pot to the warm stovetop to dry them out. Add the butter, sour cream, horseradish, and milk to the potatoes and smash to the desired consistency. Season the potatoes with salt and pepper to taste. Divide the horseradish smashed potatoes among 4 serving dishes. Add the chopped parsley to the sausages, and then top each serving of potatoes with 2 sausages and some of the braising liquid.

 

Yield: 4 servings

Serving Size: 2 Sausages and 1/4 Potatoes

 

Calories: 583 (443 with one sausage)

Fat: 29g (20g with one sausage)

Fiber: 2.3g

 

Cheese Grits

Cheese Grits

4 C. water
1 C. uncooked quick-cooking grits
1 C. (4 oz.) shredded reduced-fat sharp cheddar cheese
1 T. butter or stick margarine
1 1/2 tsp. garlic powder
1/2 tsp. dried thyme
1/2 tsp. salt

Bring the water to a boil in a medium saucepan, and gradually add the grits, stirring constantly. Cover, reduce heat to low, and simmer for 5 minutes or until thick, stirring occasionally. Remove grits from heat, and stir in the shredded cheese and remaining ingredients.

Yield: 6 servings

Calories: 116
Fat: 5.6g
Fiber: 0.3g

Herb-Roasted Turkey

Herb-Roasted Turkey

12 thyme sprigs
1 rosemary sprig
1 sage sprig
2 T. minced garlic
2 T. minced shallots
1 tsp. freshly ground black pepper
1 (12-lb.) fresh or frozen turkey, thawed
3 T. fresh lemon juice
2 lemons, each cut in half
Cooking spray

Preheat oven to 350�. Remove leaves from thyme sprigs to measure 2 T. chopped; reserve stems. Remove leaves from rosemary sprig to measure 2 T. chopped; reserve stem. Remove the leaves from sage sprig to measure 2 T. chopped; reserve stem. Combine the chopped thyme, chopped rosemary, chopped sage, garlic, shallots, and pepper in a small bowl. Remove and discard giblets and neck from turkey. Rinse turkey with cold water, and pat dry. Trim excess fat. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat. Rub herb mixture under loosened skin and sprinkle in body cavity. Drizzle lemon juice over skin. Place reserved stems and lemon halves in body cavity. Tie ends of legs with cord. Lift wing tips up and over back; tuck under turkey. Place turkey on a broiler pan coated with cooking spray or on a rack set in a shallow roasting pan. Insert meat thermometer into meaty part of thigh, making sure not to touch bone. Bake at 350� for 3 hours or until thermometer registers 180�. (Cover turkey loosely with foil if it gets too brown.) Remove turkey from oven. Cover loosely with foil; let stand 10 minutes before carving. Discard skin.

Yield: 12 servings
Serving size: 6 oz. turkey and about 1/2 C. cheese grits

Calories: 354
Fat: 11.3g
Fiber: 0.6g

Green Beans with Bacon-Balsamic Vinaigrette

Green Beans with Bacon-Balsamic Vinaigrette

2 lb. green beans
2 bacon slices
1/4 C. minced shallots
3 T. coarsely chopped almonds
2 T. brown sugar
1/4 C. white balsamic vinegar

Cook green beans in boiling water for 2 minutes. Drain and rinse under cold water. Drain well; set aside. Cook bacon in a small skillet over medium-high heat until crisp. Remove bacon from skillet. Crumble; set aside. Add shallots to bacon fat in skillet; saut� 1 minute. Add almonds; saut� 1 minute. Remove and let cool. Add sugar and vinegar; stir until sugar dissolves. Add crumbled bacon. Pour vinaigrette over beans, tossing gently to coat.

Yield: 8 servings
Serving size: 3/4 C.

Calories: 75
Fat: 2.6g
Fiber: 2.8g

Ginger Shrimp with Carrot Couscous

Ginger Shrimp with Carrot Couscous

1 T. vegetable oil, divided
1 (12-oz.) can carrot juice, divided
3/4 C. uncooked couscous
1/4 C. fresh lime juice
2 to 3 tsp. minced seeded jalape�o pepper
2 tsp. grated peeled fresh ginger
1/4 tsp. salt
1/4 C. sliced green onions
4 C. gourmet salad greens
1 1/2 lb. cooked peeled and deveined medium shrimp

Combine 1 tsp. oil and 1 C. carrot juice in a medium saucepan; bring to a boil. Gradually stir in couscous. Remove from heat. Cover and let stand 5 minutes. While couscous stands, bring remaining carrot juice to a boil in a small saucepan; cook until reduced to 1/4 C. (about 2 1/2 minutes). Remove from heat; stir in 2 tsp. oil, lime juice, jalape�o, ginger, and salt. Fluff couscous with a fork; stir in 1/4 C. reduced carrot juice mixture and onions. Combine remaining carrot juice mixture, greens, and shrimp in a bowl, tossing gently to coat.

Yield: 4 servings
Serving size: about 1/2 C. couscous mixture and 1 1/2 C. shrimp mixture

Calories: 403
Fat: 5.8g
Fiber: 4.2g

Pepper-Crusted Beef Tenderloin with Kumquat Marmalade

Pepper-Crusted Beef Tenderloin with Kumquat Marmalade

1 1/2 C. vertically sliced onion
1/2 C. halved, seeded, and vertically sliced kumquats
1/2 C. carrot juice or orange juice
1 T. Dijon mustard
1/4 tsp. salt
2 thyme sprigs
1 bay leaf
2 tsp. rice vinegar
2 tsp. olive oil
1 1/2 to 2 T. freshly ground mixed peppercorns or black peppercorns
4 (4-oz.) beef tenderloin steaks, trimmed (about 3/4 inch thick)
1/2 tsp. salt
Fresh chives (optional)

Combine first 7 ingredients in a small saucepan; bring to a boil. Reduce heat; simmer 15 minutes or until liquid almost evaporates, stirring occasionally. Remove from heat. Discard thyme sprigs and bay leaf. Stir in rice vinegar, and cool. Heat oil in a large nonstick skillet over medium-high heat. Place pepper in a shallow dish. Dredge steaks in pepper; sprinkle evenly with 1/2 tsp. salt. Add beef to pan; cook 3 minutes on each side or until desired degree of doneness. Serve with marmalade; garnish with chives, if desired.

Yield: 4 servings
Serving size: 2 skewers and about 2/3 C. salsa

Calories: 211
Fat: 6.9g
Fiber: 3.4g

Pan-Fried Bass

Pan-Fried Bass

1 T. all-purpose flour
1/4 tsp. salt
1/4 tsp. black pepper
1 T. water
1 large egg white
1/4 C. seasoned breadcrumbs
2 T. cornmeal
4 (6-oz.) bass fillets, skinned
2 tsp. vegetable oil
1 tsp. butter
4 lemon wedges

Heat a large nonstick skillet over medium heat. Combine flour, salt, and pepper in a large zip-top plastic bag. Combine water and egg white in a shallow dish, stirring with a whisk. Combine breadcrumbs and cornmeal in another shallow dish, stirring with a whisk. Working with 1 fillet at a time, place fish in bag; seal and shake to coat. Dip in egg white mixture, and dredge in breadcrumb mixture. Repeat procedure with remaining fillets, flour mixture, egg white mixture, and breadcrumb mixture. Add vegetable oil and butter to pan; cook until butter melts. Add fillets to pan, and cook 5 minutes on each side or until fish flakes easily when tested with a fork. Serve with lemon wedges.

Yield: 4 servings
Serving size: 1 fillet and 1 lemon wedge

Calories: 250
Fat: 7.5g
Fiber: 0.9g

Lime-Cilantro Pork Tacos

Lime-Cilantro Pork Tacos

1 lb. pork tenderloin, trimmed and cut into thin strips
1/4 tsp. salt
1/8 tsp. freshly ground black pepper
2 tsp. olive oil
1 1/2 C. thinly sliced onion
1 small jalape�o pepper, seeded and chopped
1/2 C. fat-free, less-sodium chicken broth
1/2 C. chopped plum tomato
3 T. chopped cilantro
2 1/2 T. fresh lime juice
8 (6-inch) flour tortillas

Heat a large nonstick skillet over medium-high heat. Sprinkle pork with salt and black pepper. Add oil to pan. Add pork, and saut� 4 minutes or until browned. Remove pork from pan; place in a bowl. Add onion and jalape�o to pan; saut� 5 minutes or until tender. Add broth; reduce heat, and simmer 1 minute, scraping pan to loosen browned bits. Stir in tomato; simmer 2 minutes.
Return pork and accumulated juices to pan. Stir in cilantro and lime juice; cook 1 minute or until pork is done. Heat tortillas according to package directions. Spoon 1/2 C. pork mixture into each tortilla; roll up.

Yield: 4 servings
Serving size: 2 tacos

Calories: 416
Fat: 13.1g
Fiber: 3.6g

Red Chile Pork Tacos with Caramelized Onions

Red Chile Pork Tacos with Caramelized Onions

1 T. ancho chile powder
1 tsp. brown sugar
1/2 tsp. salt
1 lb. pork tenderloin, trimmed
Cooking spray
1 tsp. vegetable oil
3 C. thinly sliced onion
8 hard taco shells
1/2 C. chopped tomato
8 tsp. chopped green onions

Preheat oven to 425�. Combine first 3 ingredients; rub evenly over pork. Place pork on a broiler pan coated with cooking spray. Bake at 425� for 20 minutes or until a thermometer registers 160� (slightly pink). Remove pork from oven; let sit 5 minutes before slicing. While pork cooks, heat oil in a large nonstick skillet coated with cooking spray over medium heat. Add onion; cover and cook 10 minutes or until golden brown, stirring frequently. Uncover and cook 1 minute, stirring constantly. Fill each taco shell with about 2 oz. pork, 3 T. saut�ed onion, 1 T. tomato, and 1 tsp. green onions.

Yield: 4 servings
Serving size: 2 tacos

Calories: 304
Fat: 10.2g
Fiber: 4.5g

Chicken and Blue Cheese Slaw

Chicken and Blue Cheese Slaw

Salad:
2 C. chopped skinless, boneless rotisserie chicken breast meat
2 C. seedless red grapes, halved
1 C. shredded carrot
1/2 C. thinly sliced red onion
1 (10-oz.) package angel hair slaw

Dressing:
1/4 C. rice vinegar
1/4 C. fat-free, less-sodium chicken broth
1/4 C. thawed orange juice concentrate
2 tsp. vegetable oil
1/4 tsp. salt
1/8 tsp. freshly ground black pepper

Remaining ingredients:
3 T. crumbled blue cheese
2 T. coarsely chopped walnuts

To prepare salad, place the first 5 ingredients in a large bowl, and toss gently to combine. To prepare dressing, combine vinegar, broth, juice concentrate, oil, salt, and pepper, stirring with a whisk. Drizzle over salad, tossing to coat. Sprinkle with cheese and walnuts, and toss gently to combine.

Yield: 4 servings
Serving size: 2 C.

Calories: 312
Fat: 9.6g
Fiber: 4g

Sautueed Chicken Breasts with Latin Citrus Sauce

Sautueed Chicken Breasts with Latin Citrus Sauce

Chicken:
2 tsp. brown sugar
1 tsp. ground cumin
1/2 tsp. salt
1/2 tsp. garlic powder
1/8 tsp. ground red pepper
4 (6-oz.) skinless, boneless chicken breast halves
1 tsp. vegetable oil

Sauce:
1 1/2 tsp. bottled minced garlic
1/4 C. fresh lime juice
1/4 C. orange juice
2 T. honey
2 T. chopped fresh cilantro
2 T. chopped fresh mint

To prepare chicken, combine brown sugar, cumin, salt, garlic powder, and red pepper; rub over chicken. Heat vegetable oil in a large nonstick skillet over medium-high heat. Add chicken, and cook for 5 minutes on each side or until done. Remove from pan; keep warm. To prepare sauce, add garlic to pan; saut� 30 seconds. Add juices and honey; cook 3 minutes or until slightly thickened. Remove from heat; stir in cilantro and mint. Serve with chicken.

Yield: 4 servings
Calories: 255
Fat: 3.4g
Fiber: 0.5g

Peanut Butter Pancakes

Peanut Butter Pancakes

1 1/2 C. all-purpose flour
6 T. sugar
2 tsp. baking powder
1/4 tsp. salt
1 1/4 C. fat-free milk
1/4 C. chunky peanut butter
1 T. roasted peanut oil or vegetable oil
1/2 tsp. vanilla extract
2 large eggs, lightly beaten

Lightly spoon flour into dry measuring C.; level with a knife. Combine flour, sugar, baking powder, and salt in a large bowl. Combine milk and remaining ingredients; add to flour mixture, stirring until smooth. Spoon about 1/4 C. batter onto a hot nonstick griddle or a large nonstick skillet. Turn pancakes when tops are covered with bubbles and edges look cooked. Conventional chunky peanut butter works best in this recipe; the natural-style peanut butter (ground peanuts and oil) is difficult to stir into a liquid batter. Serve these with the Strawberry-Lemon Syrup, the Raspberry-Honey Coulis, or any kind of jam.

Yield: 5 servings
Serving size: 2 pancakes

Calories: 349
Fat: 11.7g
Fiber: 1.2g

Pork Chops with Chunky Tomato Sauce

Pork Chops with Chunky Tomato Sauce

1 tsp. ground cumin
1 tsp. chili powder
2 tsp. cider vinegar
1/2 tsp. ground cinnamon
4 (6-oz.) lean center-cut pork chops (3/4-inch thick)
1 tsp. vegetable oil
1 (16-oz.) package frozen whole-kernel corn, thawed
1 1/2 C. chopped red bell pepper
1/2 C. chopped green onions
2 T. finely chopped pickled jalape�o pepper
4 tsp. bottled minced garlic
1 tsp. dried oregano
1 (14.5-oz.) can diced tomatoes, drained
Parsley sprigs (optional)

Combine first 4 ingredients; stir well. Rub cumin mixture over both sides of chops. Heat oil in a large nonstick skillet over medium-high heat until hot. Add pork chops; cook 3 minutes on each side or until browned. Add remaining ingredients (except parsley), scraping pan to loosen browned bits. Cover, reduce heat, and simmer 45 minutes or until pork is tender. Garnish with parsley sprigs, if desired.

Yield: 4 servings
Serving size: 1 chop and 1 C. sauce

Calories: 325
Fat: 10g
Fiber: 4.8g

Baked Feta with Marinara

Baked Feta with Marinara

1 tsp. fresh lemon juice
1/4 tsp. crushed red pepper
2 garlic cloves, minced
1 (14.5-oz.) can diced tomatoes with basil, garlic, and oregano, drained
1 (4-oz.) package crumbled feta cheese
Cooking spray
32 (1/2-inch-thick) slices diagonally cut French bread baguette (about 1 lb.), toasted

Preheat oven to 350�. Combine first 4 ingredients in a bowl. Sprinkle feta evenly into a 6-inch gratin dish or small shallow baking dish coated with cooking spray. Top with tomato mixture. Bake at 350� for 20 minutes. Serve as a spread with bread slices.

Yield: 16 servings
Serving size: 2 bread slices and 2 T. spread

Calories: 107
Fat: 2.4g
Fiber: 1g

Irish Heritage Poached Salmon

Irish Heritage Poached Salmon

2 T. minced fresh Dill
1/2 C. dry White Wine
1/2 C. Fish Stock or Clam Broth
1 small Carrot, peeled and sliced
1 Celery Rib with leaves, cut into 4 pieces
1 small Onion, sliced
1 whole 5-8 lb. Salmon, cleaned, gutted and scaled
Lemon slices and dill for Garnish
Green Mayonnaise

In a small saucepan combine the dill, wine, stock, carrot, celery and onion. Bring to a boil, then reduce heat and simmer uncovered for 20 minutes. Preheat the oven to 425 degrees. Place salmon on double thickness of foil large enough to make a packet to enclose the fish, sprayed lightly with cooking spray. Pour cooking liquid over the salmon and fold up sides of foil to make a container. Pull up the lenghtwise sides and crimp the edges together all around. Bake for 25-30 minutes for a 5 lb. fish. Using 2 spatulas, remove fish and transfer to serving plate. Discard paching liquid. Carefully remove the skin from both sides of the fish. Cut the fish along the backbone. Serve at room temperature with green mayonnaise. When the top side is eaten, turn fish over to serve remaining half.

For Salmon Only:

Yield: 12 servings
Calories: 177
Fat: 7.3g
Fiber: 0g

Oregon Blueberry Chutney

Oregon Blueberry Chutney

4 cups Oregon blueberries
1 large yellow onion, finely chopped
1/4 cup white wine vinegar
1/4 cup sugar
1/4 cup raisins
2 tablespoons minced fresh ginger
2 tablespoons minced garlic
2 tablespoons Madras curry powder
1/2 teaspoon salt
3 tablespoons chopped fresh mint

In a medium non-corrosive saucepan, combine all chutney ingredients, except mint, and bring to a low boil over medium heat. Reduce heat and cook gently until onions are tender and chutney has thickened, 25-30 minutes. Stir often to avoid scorching. Remove from heat and allow to cool before adding mint. Also serve as sauce on grilled salmon, poultry, pork or Ahi tuna.

Serving Size: 1 T.
Calories: 17
Fat: 0g
Fiber: 0g

Caramelized Onion Quesadillas

Caramelized Onion Quesadillas

Caramelized Onion Quesadillas 

1 T. olive oil

1 red onion, halved and thinly sliced crosswise

1 Sweet yellow onion halved and sliced.

4 scallions, sliced

3 cloves garlic, chopped

3/4 tsp. ground cumin

1/4 tsp. dried oregano, crumbled

1 T. fresh lime juice

4 large (10-inch) flour tortillas

1 C. shredded jalape¿o-Jack cheese (4 oz.)

1 C. shredded sharp Cheddar cheese (4 oz.)

Bottled salsa (optional)

Sour cream (optional)

 

Heat oil in skillet over medium-low heat. Add red onion, yellow onion, scallions and garlic; cook, covered, stirring occasionally, until softened, about 15 minutes.  Add cumin and oregano; cook, uncovered, 1 minute. Remove from heat. Stir in lime juice.  Heat oven to 400 degrees F.  Place 2 tortillas side-by-side on baking sheet. Divide onion mixture between each tortilla. Sprinkle each with Jack cheese and Cheddar cheese. Top each with remaining tortillas.  Bake in 400 degree F oven 8 minutes or until heated through and tortillas are golden around edges. Let stand 5 minutes. Cut each into sixths. Serve with salsa and sour cream.

Cajun Chops

Cajun Chops

1 T. paprika
1 tsp. seasoned salt
1 tsp. rubbed sage
1/2 tsp. cayenne pepper
1/2 tsp. black pepper
1/2 tsp. garlic powder
4 lean boneless center-cut pork chops, 1/2-inch thick
2 tsp. butter

Combine paprika, salt, sage, cayenne and black peppers and garlic powder; coat chops well on both sides with this seasoning mixture. Heat butter over high heat just until it starts to brown. Put chops in pan, reduce heat to medium. Fry on both sides until dark brown, about 6 to 8 minutes.

Yield: 4 servings
Calories: 223
Fat: 7g
Fiber: 0g

Coconut French Toast with Grilled Pineapple and Tropical Salsa

Coconut French Toast with Grilled Pineapple and Tropical Salsa

Salsa:
2 T. flaked sweetened coconut
2 tsp. fresh lime juice
2 peeled ripe mangoes, chopped
1 pint strawberries, chopped

French toast:
1 C. egg substitute
1 C. light coconut milk
1 C. 1% low-fat milk
1/2 C. granulated sugar
1/2 tsp. vanilla extract
1/4 tsp. salt
2 large eggs
1 (16-oz.) loaf French bread, cut into 16 slices
Cooking spray

Remaining ingredients:
1 medium pineapple, peeled, cored, and cut crosswise into 8 slices
Powdered sugar (optional)

To prepare salsa, combine first 4 ingredients; cover and chill. Preheat oven to 400�. To prepare French toast, combine egg substitute and next 6 ingredients (egg substitute through eggs) in a large bowl, stirring well with a whisk. Place bread in egg mixture; press down with spatula to completely submerge bread in egg mixture. Let stand 15 minutes. Arrange soaked bread in a single layer on a jelly roll pan coated with cooking spray. Bake at 400� for 12 minutes or until set. Remove from oven, and keep warm. While bread bakes, heat a grill pan over medium-high heat. Coat pan with cooking spray. Arrange 4 pineapple slices in pan; cook 4 minutes on each side or until pineapple begins to brown. Remove from pan; keep warm. Repeat procedure with remaining pineapple and cooking spray. Arrange 2 toast pieces on each of 8 plates; top each serving with 1 pineapple slice and 1/2 C. salsa. Sprinkle with powdered sugar, if desired.

Yield: 8 servings
Calories: 350
Fat: 5.7g
Fiber: 4.4g

Homestyle Bread Pudding with Raisins

Homestyle Bread Pudding with Raisins

3 T. Butter
2 1/2 C. Skim Milk
3 Eggs
1/2 C. Granulated Sugar
1/4 C. firmly packed Brown Sugar
1/4 tsp. Salt
1/2 tsp. Cinnamon
1 1/2 tsp. Vanilla
6 C. 1/2″ soft Bread Cubes
3/4 C. Raisins
Lemon Sauce

Peheat oven to 350 degrees. Add butter to milk and heat to just below boiling. In a mixing bowl, beat eggs; add sugar, brown sugar, salt, cinnamon and vanilla. Mix well. Stir in bread cubes and raisins. Spray a 9″ square baking dish with nonstick cooking spray. Pour bread mixture into pan; place dish into larger pan and add hot water to larger pan to reach 1″ up the side of smaller pan. Bake 50-55 minutes, or until knife inserted into center comes out clean. Serve warm with lemon sauce.

Lemon Sauce

1 C. Water
1/3 C. granulated Sugar
1 T. + 1 tsp. Cornstarch
1 T. Butter
1/2 tsp. Lemon Zest
1 1/2 T. Lemon Juice
1/2 tsp. Salt

Combine water, sugar and cornstarch in a heavy saucepan. Bring to a boil over medium heat and cook until thick, stirring constantly. Remove sauce from heat and stir in butter, lemon peel, juice and salt.

Yield: 9 servings
Calories: 214
Fat: 5.5g
Fiber: .5g

Low-Fat Carrot Cake with a Twist

Low-Fat Carrot Cake with a Twist

2 eggs
2 egg whites
2 C. flour
2 C. splenda
2 tsp baking powder
11/2 tsp baking soda
1 tsp salt
1 tsp cinnamon
11/2 C. pureed figs or prunes (baby food jars)
2 C. peeled and grated carrots
1 (8 oz.) can crushed pineapple (reserve juice)
1 C. raisins
1/2 C. chopped walnuts
1 C. powdered sugar for glaze

Lightly beat together eggs and egg whites. Sift together flour, splenda, baking powder, baking soda, salt and cinnamon into separate bowl. Stir to blend. Add pureed baby food jars, beaten eggs, carrots, pineapple, raisins, and nuts. Stir until blended. Turn mixture into a 13 x 9 x 2 baking pan, sprayed with nonstick vegetable spray. Bake at 350 degrees for 35 to 40 minutes. While cake cools, blend powdered sugar with 2 T. reserved pineapple juice. Drizzle over cake.

Yield: 12 servings
Calories: 119.7
Fat: 1.7g
Fiber: 1.4g

Whole Wheat Carrot Cake

Whole Wheat Carrot Cake

1 tsp. margarine
2 T. finely chopped pecans
2 T. nutlike cereal nuggets (such as Grape Nuts)
2 C. whole-wheat flour
1 1/2 tsp. baking powder
1 tsp. baking soda
1/4 tsp. salt
1 tsp. ground cinnamon
1 C. fat-free egg substitute
1 C. honey
1/2 C. unsweetened applesauce
1 tsp. vanilla extract
4 C. shredded carrots
vegetable cooking spray
cream cheese frosting:
4 oz. light process cream cheese, chilled
1 C. sifted powdered sugar
1/2 tsp. vanilla extract

Melt margarine in a small, nonstick skillet over

medium-high heat. Add pecans and cereal, and saut� three minutes. Set aside. Combine flour and next four ingredients in a large bowl. Add egg substitute and next three ingredients to dry mixture; stir well. Stir in pecan mixture and carrots. Pour batter into a 13x9x2-inch pan coated with cooking spray. Bake at 350� F for 25 to 30 minutes or until a wooden pick inserted in the center comes out clean. Let cool in pan on a wire rack. Spread cream cheese frosting evenly over top of cake. Frosting: Beat with an electric mixer set at high speed until smooth.

Yield: 18 servings
Calories: 172
Fat: 2g
Fiber: 3g

Garden Grilled Cheese

Garden Grilled Cheese

8 tsp. Dijon mustard
8 (1-oz.) slices sourdough bread
1 C. (4 oz.) shredded reduced-fat sharp cheddar cheese
1/2 C. drained canned artichoke hearts, sliced
1 1/3 C. sliced bottled roasted red bell peppers
Cooking Spray

Spread 2 tsp. mustard on 1 bread slice; top with 1/4 C. cheese, 2 T. artichokes, 1/3 C. bell peppers, and 1 bread slice. Repeat procedure with remaining mustard, bread, cheese, artichokes, and bell peppers. Heat a large nonstick skillet coated with cooking spray over medium heat until hot. Add sandwiches to skillet; cook 2 minutes on each side or until golden brown. To flatten the sandwiches as they cook, place another skillet on top of them.

Yield: 4 sandwiches
Calories: 264
Fat: 7.6g
Fiber: 0.9g

Cinnamon Apple Chips

Cinnamon Apple Chips

2 C. unsweetened Apple Juice
1 tsp. Lemon Juice
1 Cinnamon Stick
2 Red Delicious Apples

In large pot combine apple juice, lemon juice and cinnamon stik; bring to a simmer while preparing apples. Cut each apple crosswise into very thin even slices. No need to core them unless you like, boiling the slices in juice softens the core and removes the seeds. Drop apple slices into simmering juice mixture; cook 3 – 4 minutes or until slices appear translucent and lightly golden. Meanwhile, preheat oven to 275 degrees. With a sloted spatula, remove apple slices from the juice and pat dry. Arrange slices on cooling racks, being sure not to overlap. Place racks on middle shelf in oven and bake 45 to 60 minutes or until clives are mostly dry to the touch and lightly browned. Cool chips completely before storing in airtight containers.

Yield: 40 chips
Serving Size: 5 Chips

Calories: 41
Fat: 0g
Fiber: 2g

Chicken Roll-Ups

Chicken Roll-Ups

Nonstick spray coating
3/4 C. thinly sliced celery
1/2 C. sliced fresh mushrooms
1/2 C. thinly sliced carrot
1 small onion, sliced
1 clove garlic, minced
1 71/2-ounce can tomatoes
1 8-ounce can tomato sauce
1 tsp. dried Italian seasoning, crushed
3/4 tsp. sugar
3 medium chicken breasts, skinned, boned, and halved lengthwise
1/2 C. low-fat ricotta cheese
3 tsp. grated Parmesan cheese
1 tsp. snipped fresh parsley
1/2 C. shredded mozzarella cheese (optional)

For sauce, spray a cold large saucepan with nonstick coating. Add celery, mushrooms, carrot, onion, and garlic; cook till vegetables are tender. Cut up tomatoes. Stir undrained tomatoes, tomato sauce, Italian seasoning, and sugar into vegetables. Bring to boiling: reduce heat. Simmer, uncovered, 20 minutes or till mixture is reduced to 2 C. Meanwhile, place each chicken piece between two pieces of plastic wrap. lb. with a meat mallet to about 1/4-inch thickness. Stir together ricotta cheese, Parmesan, and parsley in a bowl. Spoon about 11/2 tsp. of the cheese mixture onto each chicken piece. Fold in long sides of chicken pieces; roll up from short end. Place chicken rolls, seam side down, in a 2-quart square baking dish. Pour sauce over chicken. Cover with plastic wrap, then foil, and refrigerate for 2 to 24 hours. Before serving, remove plastic wrap. Bake, covered with foil, in a 375� oven for 35 to 40 minutes or till chicken is no longer pink. If desired, sprinkle with mozzarella cheese and bake 4 minutes longer to melt cheese. If desired, serve with hot cooked spinach fettuccine.

Yield: 6 servings
Calories: 202
Fat: 6g
Fiber: 2g

Contemporary Ranch Dressing

Contemporary Ranch Dressing

1 C. reduced fat Buttermilk
1 C. reduced fat Mayonnaise
1 envellope Hidden Valley Ranch
1 tsp. prepared Horseradish
1 tsp. Ancho Chili Powder
1 tsp. Old Bay

Combine all ingredients, whisking until well blended. Leave as is for a dip, or thin with additional buttermilk to desired consistancy for salad dressing.

Yield: 2 C.
Serving Size: 2 T.

Calories: 63
Fat: 5.2g
Fiber: 0g

Olive-Tomato Grilled Cheese Sandwiches

Olive-Tomato Grilled Cheese Sandwiches

8 (1/2-oz.) slices provolone cheese
8 (1 1/2-oz.) slices sourdough bread
2 T. olive spread (such as Lindsay Olivada)
16 large basil leaves
8 (1/4-inch-thick) slices tomato
Cooking spray

Heat a large nonstick skillet over medium heat. To prepare each sandwich, place 1 cheese slice on 1 bread slice. Spread 1 1/2 tsp. olive spread over cheese. Top with 4 basil leaves, 2 tomato slices, 1 cheese slice, and 1 bread slice. Repeat procedure with remaining bread, cheese, olive spread, basil, and tomato. Lightly coat outside of bread with cooking spray. Add 2 sandwiches to pan; cook 3 minutes on each side or until golden brown. Repeat procedure with remaining sandwiches.

Yield: 4 servings
Calories: 353
Fat: 11.2g
Fiber: 3.1g