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

Basil Lobster Wrap

Basil Lobster Wrap

1/4 C. reduced-fat mayo
2 tsp. fresh lemon juice
1/4 tsp. Dijon mustard
1/8 tsp. kosher salt
1/8 tsp. coarsely ground black pepper
1/3 lb. lobster meat, cut into 1/2-inch pieces
2 T. minced celery
1 T. chopped fresh basil
2 (8-inch) 98% whole wheat flour tortillas
2 Boston lettuce leaves
1 small tomato, sliced

In a medium bowl, wisk together mayo, lemon juice, mustard, salt and pepper. Add lobster, celery and basil; mix to combine. Warm tortillas according to package directions. Line with lettuce; spoon lobster salad down center and top with tomato. Roll up, fasten with toothpicks, and cut diagonally in half.

Yield: 2 servings
Calories: 299 cal
Fat: 10g
Fiber: 11g

Pickled Asparagus

Pickled Asparagus

1 bunch fresh asparagus spears
1 C. water
1 C. white wine vinegar
1/4 C. brown sugar
4 cloves garlic, crushed
1 jalapeno pepper, seeded and julienned
4 sprigs fresh thyme
3 allspice berries
4 coriander seeds
1 small piece nutmeg or mace
1 tsp. salt
6 whole black peppercorns

Trim the bottoms off of the asparagus, and pack loosely into a 1 quart jar. Combine the water, white wine vinegar, brown sugar, garlic, jalapeno, thyme sprigs, salt, allspice, coriander, nutmeg and whole peppercorns in a saucepan. Bring to a boil, and boil hard for 1 minute. Pour the hot liquid over the asparagus in the jar, filling to cover the tips of the asparagus. Cover, and cool to room temperature. Store in the refrigerator for 24 hours to blend flavors before serving. (you could also process jar for 10 minutes in boiling water canner or pasteurize it for 30 minutes at 180 to 185 degrees. Store in cool dark place for 3 weeks before eating.

Yield: 10 servings
Calories: 38
Total Fat: 0.2g
Dietary Fiber: 1.5g

Pan-Fried Ropa Vieja (Flank Steak in Tomato Sauce)

Pan-Fried Ropa Vieja (Flank Steak in Tomato Sauce)

1/2 lb. flank steak
1/2 medium onion, sliced (1 C.)
2 carrots, thinly sliced (1 C.)
2 cloves garlic, crushed
1/2 medium green bell pepper, sliced (about 1 C.)
1 141/2-ounce can whole tomatoes with sauce (13/4 C.)
1 tsp. dried oregano
1/2 C. sliced pimentos
Salt and freshly ground black pepper

Cut meat into paper-thin slices. Heat a medium nonstick skillet on medium-high heat. Spray with nonstick cooking spray. Saute meat about 2 minutes. Remove to a plate. In same pan, saute onion and carrots 3 minutes. Add garlic and bell pepper and saute for an additional 5 minutes. Add tomatoes and oregano. Break up tomatoes with a spoon as they cook. Simmer 5 minutes. Return meat to the pan and mix well. Add pimentos, and salt and pepper to taste. Cook 1 minute. Serve over rice.

Yield: 2 servings
Calories: 338
Fat: 13g
Fiber: 6.4g

Peppered Peaches

Peppered Peaches

6 large peaches, relatively ripe but not soft (should be firm but yield to gentle pressure)
3 T. fresh lemon juice (1 to 2 lemons)
2 T. granulated sugar
1 tsp. kosher salt
1/2 tsp. coarsely ground black pepper, or more to taste
1/4 tsp. cayenne pepper, or more to taste

Bring a small stockpot of water to a rolling boil. Meanwhile, cut each peach in half around the seam (stopping at the pit). Holding the peach in both hands, twist slightly to separate the halves. Remove the pit (if you’re lucky, it will pop out). Using a slotted spoon, dip each peach half into the boiling water for about 2 seconds. Remove from the water and peel the skins off with a sharp paring knife (skins should slip off easily). Drain the peaches in a colander, then place cut side down on paper towels to dry. Place the peach halves cut side up on a large platter. Coat the cut surface with lemon juice. Combine sugar and salt. Dust peaches with the sugar mixture. Sprinkle lightly with the black pepper and cayenne. The peaches can be left at room temperature for 2 hours before serving. Do not refrigerate.

Yield: 12 servings
Calories: 35
Fat: trace
Fiber: 1g

Millennium’s Cumin-Balsamic Roasted Mushrooms

Millennium’s Cumin-Balsamic Roasted Mushrooms

4 cloves garlic, minced
1 tsp. cumin seeds, toasted and coarsely ground
1/2 tsp. ancho chili powder
1/4 tsp. freshly ground black pepper
3 T. balsamic vinegar
3 T. tamari or soy sauce
2 T. extra-virgin olive oil
1 lb. fresh cremini or button mushrooms, cleaned with a damp towel

Preheat the broiler. In a mixing bowl, combine the garlic, cumin, chili powder, pepper, vinegar, tamari and olive oil. Immerse the mushrooms completely in the marinade for 10 to 15 minutes. Place the mushroom caps button-side down in a baking dish. Brush marinade onto the mushrooms. Broil for 5 to 7 minutes, until the mushrooms are brown and dry. Serve warm, or at room temperature. Note: To toast seeds, place in a dry skillet over medium heat. Toast until seeds are fragrant, shaking the pan to keep the seeds from scorching.

Yield: 6 servings
Calories: 43
Fat: 2.8g
Fiber: 2g

Roast Shallots

Roast Shallots

1 pound shallots
About 1 T. olive oil
Drizzle of balsamic vinegar or finely chopped fresh herbs (optional)

Adjust the oven rack to the lowest position and preheat the oven to 425 degrees. Peel and trim the ends of the shallots. Place the shallots in a baking pan that just barely fits them in a single layer. Drizzle the shallots with the oil and toss to coat. Roast, shaking and rotating the pan every 5 minutes, until golden brown and tender when pierced with a knife, 20 to 30 minutes, depending on size. If desired, drizzle with vinegar or additional oil, or sprinkle with herbs. Serve warm or at room temperature. — Adapted from “Roasting: A Simple Art” by Barbara Kafka

Yield: 4 – 6 servings
Serving Size: 6 Shallots

Calories: 42
Fat: 2g
Fiber: 1g

Horseradish Cream Sauce

Horseradish Cream Sauce

1/4 C. Whipping Cream
1 – 1 1/2 T. grated, drained Horseradish (fresh or prepared)
1/2 T. Lemon Juice
Dash Salt & White Pepper

Whip cream until stiff. Slowly stir in horseradish, lemon juice and seasonings; blend well. Serve chilled with beef.

Yield: 1/2 – 3/4C.
Serving Size: 1 T.

Calories: 21
Fat: 2g
Fiber: 0g

Delicious Dill Dip

Delicious Dill Dip

4 oz. Neufchatel Cheese
1/2 C. nonfat Cottage Cheese
8oz. nonfat Sour Cream
3 T. finely chopped Scallion
2 tsp. dried Dill Weed
1 tsp. Seasoned Salt, or to taste.

In blender or food processor, cream together all ingredients. Chill for 24 hours. If dip becomes too thick, stir in 1 – 2 T. skim milk.

Yield: 2 C.
Serving Size: 1 T.

Calories: 16
Fat: 1g
Fiber: 0g

Carrot Cake

Carrot Cake

1/2 C. slivered almonds
2 C. flour
1/2 C. toasted wheat germ
1-1/2 tsp. baking powder
1 tsp. baking soda
1-1/2 tsp. cinnamon
1/2 tsp. ground cardamom
1/2 tsp. salt
2 large eggs
1 C. Splenda
1/3 C. granulated sugar
1-1/4 C. buttermilk
3 T. extra-light olive oil
3 C. coarsely grated carrots
12 dried apricot halves, finely chopped
8 oz. reduced-fat cream cheese (Neufchatel)
1/4 C. confectioners’ sugar
1/2 tsp. vanilla extract

Preheat oven to 350�F. Grease and flour a 9- x 13-inch baking pan. Place almonds in small baking pan and toast 7 minutes or until golden brown. Leave oven on. In medium bowl, combine flour, wheat germ, baking powder, baking soda, cinnamon, cardamom, and salt. In large bowl, beat eggs, splenda and granulated sugar until light and lemon-colored. Beat in buttermilk and oil. Fold in dry ingredients. Stir in carrots, apricots, and toasted almonds. Spread batter evenly in prepared pan. Bake 30 to 35 minutes or until a toothpick inserted in center comes out clean and cake has begun to pull away from sides of pan. Let cake cool in pan for 10 minutes before turning out onto a rack to cool completely. Meanwhile, in small bowl, beat cream cheese, confectioners’ sugar, and vanilla together. When cake is cool, frost top and sides with cream cheese frosting.

Yield: 16 servings
Calories: 213
Fat: 9g

Creamy Crab au Gratin

Creamy Crab au Gratin

1 1/2 C. sliced mushrooms (4 oz)
3 T. all-purpose flour
2 medium stalks celery, sliced (1 C.)
1/2 tsp. red pepper sauce
1 can (14.5 oz) FF chicken-broth
2 packages (8 oz each) imitation crabmeat chunks
3/4 C. fat-free half-and-half
1 C. soft bread crumbs (about 1 1/2 slices bread)

Heat oven to 400. Lightly spray 11x7x1 1/2 pan with cooking spray. Spray 3-quart saucepan with cooking spray; heat over medium-heat. Cook mushrooms and celery in saucepan about 4 minutes, stirring constantly, until celery is tender. Stir in broth. Heat to boiling; reduce heat. Beat half-and-half, flour and pepper sauce with wire whisk until smooth; stir into vegetable mixture. Heat to boiling, stirring constantly. Boil and stir 1 minute. Stir in crabmeat. Spoon crabmeat mixture into baking dish. Top with bread crumbs. Bake uncovered about 15 minutes or until through. Good with steamed broccoli or green beans.

Yield: 4 servings
Calories: 200
Fat: 2g
Fiber: 1g

Spicy Basil Shrimp

Spicy Basil Shrimp

1 tsp. white peppercorns
2 garlic cloves, finely chopped
1 1/2 T. coarsely chopped cilantro
1 T. minced fresh ginger
1 or 2 fresh Thai or serrano peppers, minced
1 1/2 tsp. finely grated lime zest
1 tsp. salt
2 T. unsaturated vegetable oil like canola or olive oil
1 lb. medium or large shrimp, shelled and deveined
2 T. soy sauce
1/2 C. torn Italian fresh basil leaves
1/2 C. torn fresh mint leaves

In a small dry skillet, toast the peppercorns over moderate heat just until fragrant, about 1 minute. Transfer to a mortar and coarsely crush. Add the garlic, cilantro, ginger, peppers, lime zest and salt and lb. to a coarse paste. Heat the oil in a large skillet. Add the paste and stir-fry over high heat for 30 seconds. Add the shrimp and stir-fry until opaque throughout, about 2 minutes. Stir in the soy sauce. Transfer to a bowl, add the basil and mint and serve. Serve with steamed white jasmine rice.

Yield: 4 servings
Calories: 200
Fat: 9g
Fiber: 1g

Minted Lemon Granita

Minted Lemon Granita

1/3 C. sugar
1 C. fresh lemon juice
1 C. packed fresh mint leaves, rinsed and spun dry

In a saucepan combine the sugar and the lemon juice, bring the mixture to a boil, stirring until the sugar is dissolved, and let the syrup cool. In a blender or food processor puree the mint with the syrup, transfer the mixture to 2 metal ice-cube trays without dividers or a shallow metal pan, and freeze it, stirring and crushing the lumps with a fork every 30 minutes, for 2 to 3 hours, or until it is firm but not frozen solid. Scrape the granita with a fork to lighten the texture and serve it in chilled goblets.

Yield: 6 servings
Calories: 58
Fat: 0g
Fiber: 0g

Peach Granita

Peach Granita

1 C. sugar
1 3/4 lb. peaches or nectarines (about 5 medium), unpeeled, cut into wedges
2 T. fresh lemon juice

Prepare sugar syrup: In 1-quart saucepan, heat sugar and 1 1/4 C. water to boiling over high heat, stirring occasionally. Reduce heat to medium; cook, stirring, 1 minute, or until sugar dissolves completely. Transfer to small bowl to cool. In blender at medium speed, blend peach wedges until smooth; pour into medium-mesh sieve set over a medium bowl. With spoon, press peach puree through sieve; you should have 3 C. puree. Into puree, stir lemon juice and syrup. Pour into 9-inch by 9-inch metal baking pan. Cover with foil or plastic wrap. Freeze 2 hours; stir with fork. Freeze at least 3 hours longer, until fully frozen or overnight. To serve, let stand for 20 minutes at room temperature; with fork or spoon, scrape surface to create pebbly texture.

Serving Size: 1/2 C.
Calories: 55
Fat: 0g
Fiber: 0g

Tempeh in Brown Gravy

Tempeh in Brown Gravy

1 T. olive oil
3 T. whole wheat flour
1 C. chopped red onion
1 1/3 C. vegetable broth
6 cloves of garlic
1/2 tsp. dried thyme
1 rib celery, sliced
2 T. Tamari
2 1/2 C. sliced carrots
1 C. frozen peas, thawed
8 oz. seasoned tempeh
3 oz. Shitake mushrooms

Heat olive oil in a 4 quart saucepan over medium-high heat. Add the next 3 ingredients; cook and stirr 2 minutes. Add the carrots, and cook 3 minutes. Add the tempeh, and saute 5 minutes. Add mushrooms, and continue to cook for 3 minutes. Sprinkle with flour; stir to coat. Pour hot broth over the mixture and stir until thick. Stir in remaining ingredients. Simmer 10 minutes.

Yield: 6 servings
Calories: 181
Fat: 5g
Fiber: 4g

Stir-Fried Rice

Stir-Fried Rice

1 C. rice (white or brown)
1 C. chicken broth
1/2 C. egg substitute
1/2 tsp. mustard powder
2 cloves garlic
1 tsp. shredded fresh ginger
1/2 C. carrot chopped into small pieces
1/2 C. frozen peas
1 -8 ounce can sliced water chestnuts, drained
2 T. reduced sodium soy sauce

Cook rice as directed but substitute 1 C. chicken broth for 1 C. water. Let rice cool to room temperature or cover and refrigerate until ready to use. In a small bowl mix together egg substitute, and dry mustard until blended. Lightly coat a large skillet or wok with nonstick vegetable spray. Heat skillet over medium heat and add egg mixture. Cook the egg mixture without stirring until they begin to set; stir and cook until the egg bits are small and crumbly. Remove and set aside. Slightly heat the skillet, then spray it with nonstick spray. Add garlic and ginger. Cook and stir over medium-high heat until fragrant, about 1 minute. Add the carrots and peas. Cook and stir for about 3 minutes until vegetables are tender. Stir in cooked rice, scrambled eggs bits, and water chestnuts. Cook and stir until heated through, about 3 minutes. Add soy sauce to rice mixture. Cook and stir for 2 minutes.

Yield: 6 servings
Calories: 97
Fat: 1.2g
Fiber: 3g

Oriental Snow Peas

Oriental Snow Peas

1 tsp. sesame oil
1/2 lb. fresh snow pea pods, trimmed
1/2 C. diagonally sliced carrot
1/4 C. sliced water chestnuts
1/2 C. canned low-sodium chicken broth
1 tsp. low-sodium soy sauce
1 tsp. cornstarch

Add oil to a nonstick skillet and heat over medium-high heat until hot. Add snow peas and carrots. Saut� 2 minutes. Add water chestnuts and broth. Bring to a boil. Cover, reduce heat, and simmer 5 minutes or until vegetables are crisp-tender. Combine soy sauce and cornstarch, stir until cornstarch dissolves. Add to vegetable mixture. Cook over medium heat, stirring constantly, until sauce thickens. Serve immediately.

Yield: 4 servings
Calories: 50
Fat: 1.5g
Fiber: 2.5g

Seitan Kebabs with Thai Satay Peanut Sauce

Seitan Kebabs with Thai Satay Peanut Sauce

1 package (16oz.) seitan
1 T. sesame oil
1/2 purple onion
1 red pepper
2 tsp. oil
3 cloves garlic, minced
1 T. red curry paste
4 tsp. cocunut milk
8 oz. chicken broth
1 T. red curry paste
1 T. sugar
1 tsp. salt
1 T. lemon juice
4 T. roasted peanut, crushed or peanut butter
4 T. dried bread crumbs

Slice seitan into 1 1/2″ long pieces, 1/4″ thick. Cut purple onion into wedges and red pepper into 1″ triangular pieces. Using bamboo skewers, first soak in water for 15-20 minutes to prevent burning. Skewer seitan on the length followed by 1 piece each of red pepper and onion until skewer is complete. Using a pastry brush, apply sesame oil to kebabs then broil or grill until nicely browned, about 2 minutes per side. Set aside. For Peanut Sauce: Heat the oil in saute pan. Add the garlic then curry paste and mix until combined. Add coconut milk, stock, sugar, salt, and lemon juice and blend together. Cook for 5 minutes, stirring constantly. Add peanuts and breadcrumbs. Stir to blend and pour in a bowl. Let thicken at room temperature.

Yield: 4 servings
Calories: 177
Fat: 12g
Fiber: 1g

Baked Orange Chicken

Baked Orange Chicken

Baked Orange Chicken

 

1/4 C. fresh orange juice

1 tsp. orange peel

1 tsp. olive oil

1 tsp. lime juice

1 tsp. fresh ginger, minced

2 cloves garlic, minced

1/4 tsp. fresh oregano, minced

4 to 6 boneless skinless chicken breasts, halved and pounded

Orange, sliced and quartered or mandarin oranges

 

In a blender, combine all ingredients except the chicken and oranges. Pour the marinade over the chicken breasts and marinate in the refrigerator from 1 hour or up to overnight.  Transfer chicken to a baking dish and discard marinade. Cover chicken with oranges. Bake chicken for 35 to 45 minutes, until no pink remains and juices run clear.

Grilled Basil Shrimp

Grilled Basil Shrimp

4 T. olive oil
2 lemons, juiced (approximately 1/2 C.)
3 T. coarse grained prepared mustard
4 oz. minced fresh basil (about 1/2 C.)
3 cloves garlic, minced
salt to taste
1 pinch white pepper
3 lb. 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

Sizzling Citrus Shrimp

Sizzling Citrus Shrimp

1 lb. shrimp, peeled and deveined (30-40 per lb.)

Marinade:
3 T. lemon juice
3 T. dry white wine
2 tsp. extra-virgin olive oil
3 cloves garlic, minced

Sauce:
1 tsp. extra-virgin olive oil
1 bay leaf
1/2 tsp. crushed red pepper flakes
1/2 tsp. salt
2 T. chopped fresh parsley

Combine lemon juice, wine, 2 tsp oil and garlic in a medium bowl. Add shrimp and toss to coat. Cover and marinate in the refrigerator for 15 minutes, tossing occasionally. Drain the shrimp marinade into a bowl. Heat 1 tsp oil in a 12-inch non stick skillet over medium-high heat. Add shrimp and cook, turning once, until barely pink, about 30 seconds per side; transfer to a plate. Add bay leaf, crushed red pepper and the reserved marinade to the pan; simmer for 4 minutes. Return the shrimp and any accumulated juices to the pan; heat through. Season with salt, sprinkle with parsley and serve immediately.

Yield: 4 servings
Calories: 170
Fat: 6g
Fiber: 0g

Spiced Gooseberry Sauce

Spiced Gooseberry Sauce

1 can (16.5 ounces) Oregon Gooseberries
1/4 cup brown sugar
2 tsp. cornstarch
1/2 tsp. cinnamon
1/4 tsp. cloves
1/4 tsp. salt

Drain gooseberries, reserving syrup. Combine gooseberry syrup, sugar, cornstarch, spices and salt in small saucepan. Cook, stirring constantly, until thickened and clear. Stir in gooseberries and heat through. Serve spiced gooseberry sauce warm with meat or poultry.

Yield: 2 1/2 cups
Serving Size: 1/2 C.

Calories: 88
Fat: 0g
Fiber: 4g

Red Pepper & Broccoli Quiche

Red Pepper & Broccoli Quiche

1 (9 inch) unbaked 9 inch pie crust
1 lb. broccoli, chopped
1 medium red pepper, diced
1 T. olive oil
1 onion, finely chopped
4 cloves garlic, minced
1 lb. firm tofu, drained
1/2 C. low fat milk
1/4 tsp. Dijon mustard
3/4 tsp. salt
1/4 tsp. ground nutmeg
1/2 tsp. ground red pepper
black pepper to taste
1 T. dried parsley
2 T. grated Parmesan cheese

Preheat oven to 400 degrees F (200 degrees C). Bake pie crust in preheated oven for 10 to 12 minutes. Place broccoli in a steamer over 1 inch of boiling water, and cover. Cook until tender but still firm, about 2 to 6 minutes. Drain. Heat oil in a large skillet over medium-high heat. Saute onion and garlic until golden. Stir in the cooked broccoli and red pepper and heat through. In a blender combine tofu, soy milk, mustard, salt, nutmeg, ground red pepper, black pepper, parsley and Parmesan cheese; process until smooth. In a large bowl combine tofu mixture with broccoli mixture. Pour into pie crust. Bake in preheated oven for 35 to 40 minutes, or until quiche is set. Allow to stand for 5 minutes before cutting.

Yield: 8 servings
Calories: 182
Fat: 10g
Fiber: 2g