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

Old-Fashioned “GOOD-MORNING” Oatmeal

Old-Fashioned “GOOD-MORNING” Oatmeal

Old-Fashioned “GOOD-MORNING” Oatmeal

 

1 cup STONE-CUT OATS

2 cups Filtered or spring water

1/2 teaspoon kosher salt

1/4 tsp smoked salt

1/4 tsp ground cloves

1/4 tsp ground cinnamon

1/2 tsp ground ginger

4 oz (4 shots) espresso

½ cup coconut cream

5 tablespoons Peach Jam

 

Directions Place the oats in a medium heavy-bottomed saucepan and cover with a couple of inches of cold tap water. Swirl lightly. Let settle. Pour off detritus (if a little water remains, it’s okay). Add the spring or filtered water, and both salts.  Bring the oats to a simmer over high heat, stirring frequently, about 3 minutes. As oats begin to thicken, add ground cloves, cinnamon, ginger and shots of espresso.  Continue to simmer for about 3 more minutes, stirring frequently; the oats will continue to thicken. When it is just shy of your desired thickness, remove the pan from the heat, cover, and let rest for 5 minutes. Whisk coconut cream in separate bowl. Whip its ass like it sassed back. Spoon desired amount of oatmeal into a bowl. Stir rivulets of peach jam through oatmeal. Add dollops of whipped coconut cream. Glop peach jam on top of that.

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

Creamy Chervil Dressing

Creamy Chervil Dressing

Creamy Chervil Dressing

 

2 T. mayonnaise, preferably homemade

2 T. sour cream

2 T. very finely minced fresh chervil leaves, or 4 tsp. very finely minced fresh tarragon leaves

1 tsp. fresh lemon juice

1/4 C. heavy (whipping) cream

1 T. whole milk (optional)

Salt

 

Combine the mayonnaise, sour cream, and chervil in a small bowl, and use a small whisk or a fork to blend. Whisk in the lemon juice, and then the cream. The dressing will be quite thick. If a thinner one is desired, whisk in the milk. Add salt to taste. Refrigerate if not using immediately; it will keep for about 4 day

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

Dilled Crab Salad

Dilled Crab Salad

2 packages (8 oz. each) flaked imitation crabmeat
3 C. fresh sugar snap peas, halved widthwise
2 medium cucumbers, sliced
1 medium sweet red pepper, julienned
1/2 C. thinly sliced red onion
1/2 C. snipped fresh dill
1/3 C. prepared ff ranch dressing
1/3 C. lf sour cream
1 tsp. lemon juice
Boston lettuce

In a bowl, combine the crab, peas, cucumbers, red pepper, onion and dill. Combine the dressing, sour cream and lemon juice; mix well. Pour over crab mixture and toss to coat. Cover and refrigerate for 4 hours or overnight. Serve on a bed of lettuce.

Yield: 10 servings.
Calories: 94
Fat: 1g
Fiber: 2g

Crab (Surimi) Salad

Crab (Surimi) Salad

1 lb. 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. 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.

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

Sunday Morning Quesadillas with Smoked Salmon, Avocado and Tomatoes

Sunday Morning Quesadillas with Smoked Salmon, Avocado and Tomatoes

1/2 C. peeled pitted finely chopped avocado
½ C. finely chopped Tomato
2 tsp. chopped cilantro
1/8 tsp. salt
2 flour tortillas—8 in
1 1/2 oz. cream cheese softened
2 large slices (about 2 oz.) smoked salmon
2 very thin red onion slices
2 tsp. drained chopped capers

Combine avocado, tomato, cilantro, salt. Mix until well combined. Spread tortillas with cream cheese. Lay 1 slice of salmon on half of each tortilla. Separate onion into rings and spread them over salmon. Sprinkle with capers. Fold over tortillas to form a half moon. Heat nonstick skillet over medium heat. Add quesadillas and cook until lightly browned and heated through, 3-4 minutes per side. Top with avocado mix to serve.

Iceberg Wedges with Bacon and Buttermilk Dressing

Iceberg Wedges with Bacon and Buttermilk Dressing

Iceberg Wedges with Bacon and Buttermilk Dressing4 large plum tomatoes, bottoms marked with an X
1/4 C. extra-virgin olive oil
1 tsp. finely chopped thyme
Salt and freshly ground pepper
2 ounces brioche, cut into 3/4-inch cubes (2 C.)
1/3 C. mayonnaise
1/4 C. crème fraîche or sour cream
1/4 C. buttermilk
2 1/2 T. fresh lemon juice
1 T. chopped flat-leaf parsley
1 1/2 tsp. chopped mint
3 T. snipped chives
1/2 pound thickly sliced bacon, cut into 2-by-1/2-inch pieces (or lardons if you can find unsliced bacon)
2 medium heads of iceberg lettuce, cut into 4 wedges each

Preheat the oven to 275°. Prepare a bowl of ice water. In a medium pot of boiling water, blanch the tomatoes just until the skins loosen, about 30 seconds. Using a slotted spoon, transfer the tomatoes to the ice water to cool. Drain and peel the tomatoes, pat dry and halve crosswise. Arrange the tomatoes, cut side up, on a nonstick baking sheet and drizzle with 2 T. of the olive oil. Sprinkle with the chopped thyme and season with salt and pepper. Roast for about 2 1/2 hours, or until the tomatoes are very tender and slightly shrunken. Transfer the tomatoes to a plate and let cool. Meanwhile, spread the brioche cubes on a small baking sheet and toast for about 15 minutes, or until golden and crisp. Let the croutons cool. In a small bowl, whisk the mayonnaise, crème fraîche and buttermilk until smooth. Add the lemon juice, parsley, mint and 1 T. of the chives and season with salt and pepper. Refrigerate until chilled. In a medium skillet, cook the bacon over moderate heat, stirring occasionally, until browned and slightly crisp, 8 to 10 minutes. Transfer to paper towels to drain. Put each iceberg wedge on a plate, add a tomato half and drizzle with the remaining 2 T. of olive oil. Scatter the croutons and bacon on top. Garnish with the remaining 2 T. of chives and serve, passing the buttermilk dressing at the table.

Orecchiette with Cauliflower, Anchovies, and Fried Croutons

Orecchiette with Cauliflower, Anchovies, and Fried Croutons

Orecchiette with Cauliflower, Anchovies, and Fried Croutons1 large head of cauliflower (28 to 30 ounces), trimmed, cut into 1-inch florets
8 T. extra-virgin olive oil, divided
1 pound orecchiette (little ear-shaped pasta) or medium-size shell pasta
1 1/2 C. 1/3-inch cubes crusty country-style bread
3 medium zucchini, trimmed, cut into 1/3-inch cubes (about 3 C.)
3 large garlic cloves, chopped
7 anchovy fillets, finely chopped
1/2 C. chopped fresh Italian parsley, divided
1/3 C. (packed) freshly grated Parmesan cheese plus additional for serving
2 T. freshly grated Pecorino Romano cheese

Preheat oven to 425 degrees F. Toss cauliflower florets with 1 T. olive oil in large bowl to coat. Sprinkle with salt and pepper and spread in single layer on large rimmed baking sheet. Roast until cauliflower florets are tender and beginning to brown in spots, stirring occasionally, about 25 minutes. Cool to room temperature. Can be made 1 day ahead. Cover and chill. Cook pasta in large pot of boiling generously salted water until just tender but still firm to bite, stirring occasionally. Drain pasta, reserving 1 1/3 C. pasta cooking liquid. Set pasta and cooking liquid aside separately. Meanwhile, heat 2 T. olive oil in large deep nonstick skillet or large pot over medium-high heat. Add bread cubes and saute until golden brown and crisp, 3 to 4 minutes. Transfer to small bowl and cool. Reserve skillet or pot. Add 2 T. olive oil to same skillet or pot and heat over medium-high heat. Add zucchini and garlic and saute until zucchini is golden brown and crisp-tender, 3 to 4 minutes. Add cauliflower and anchovies and saute until heated through, 3 to 4 minutes. Season to taste with salt and freshly ground black pepper. Add drained pasta, reserved 1 1/3 C. pasta cooking liquid, remaining 3 T. olive oil, 1/3 C. parsley, 1/3 C. Parmesan, and Pecorino Romano cheese and toss to coat. Season pasta to taste with salt and freshly ground black pepper. Divide pasta among 6 bowls; sprinkle with fried croutons, remaining parsley, and additional Parmesan cheese and serve.

Winter Citrus Salad with Honey Dressing

Winter Citrus Salad with Honey Dressing

Winter Citrus Salad with Honey Dressing2 blood oranges or tangerines
1 pink grapefruit or pomelo
1 navel orange
Salt
½ small red onion or 1 shallot, chopped
3 tablespoons extra virgin olive oil
1 tablespoon sherry vinegar
½ teaspoon honey
Lime or lemon juice to taste
¼ teaspoon freshly chopped tarragon or a pinch dried

Peel citrus, removing as much pith as possible, and slice into wheels. Remove any pits, layer fruit on a serving dish, sprinkle with salt and garnish with chopped onion. Whisk together olive oil, vinegar, honey, lime juice and tarragon until well combined; taste, adjust seasoning as needed and drizzle over salad.

Cauliflower Casserole

Cauliflower Casserole

Cooking oil spray
1 C. mushrooms, chopped
3 C. chopped cauliflower
1/2 C. chopped sweet onions
1 T. canola oil
2 tsp. apple cider vinegar
2 tsp. lemon juice
1/4 tsp. fresh ground white pepper
1/2 tsp. salt
2 cloves garlic, minced
1/4 C. chopped chives

Preheat oven to 350�F. Spray baking dish with cooking oil spray. Mix all ingredients and spread in baking dish. Bake uncovered for 45 minutes, stirring twice. Garnish with chives and serve warm.

Yield: 6 servings
Calories: 45
Fat: 2g
Fiber: 2g

Four Happiness Pork

Four Happiness Pork

1 1/2 lb. 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. May be prepared in advance. May be frozen. Reheat before serving.

Yield: 5 servings
Calories: 166
Fat: 4g
Fiber: 0g

Oven Barbeque Chicken

Oven Barbeque Chicken

3 lb. 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: 1g

Perfectly Cooked Brown Rice

Perfectly Cooked Brown Rice

2 1/2 C. long-grain brown rice (I buy Mahatma)
4 1/4 C. water

Place the rice in a bowl and, using your fingers, rinse under cold running water until the water runs clear. Drain in a strainer. In a pot, bring the drained rice and the water to a boil. Reduce heat to low, cover, and simmer until the water has been absorbed and the rice is tender, about 40 minutes. If there is unabsorbed water left, drain the rice in a strainer. Remove from heat and fluff gently with a fork to separate the grains.

Soft Chicken Tacos

Soft Chicken Tacos

4 (4 oz. each) boneless, skinless chicken breast halves
Cooking oil spray
1 small sweet onion, diced
1 (16 ounce) jar mild picante sauce
1 C. shredded reduced fat Monterey Jack cheese or reduced fat sharp cheddar cheese
8 (8 inch) fat-free flour tortillas
1/2 C. sliced black olives (optional)
1/2 C. fat-free sour cream

Place chicken breasts in a saucepan with enough water just to cover. Bring to a boil, and cook until meat shreds easily. Remove chicken from water, shred, and set aside. Reserve water. Lightly spray a large heavy nonstick skillet with cooking oil spray. Heat over medium heat. Add onion, and cook until transparent. Add shredded chicken meat, and stir in the picante sauce, and 1/2 C. of the reserved chicken water. Reduce heat to low, and simmer 30 minutes, or until the sauce is thick. Remove the pan from heat, and sprinkle cheese over the chicken mixture. Serve over flour tortillas and garnish with sliced olives and sour cream.

Yield: 4 servings
Calories: 386
Fat: 6g
Fiber: 1g

Tahini Chicken Schnitzel

Tahini Chicken Schnitzel

Tahini Chicken Schnitzel

 

⅓ C. Soom Premium or Organic Tahini

2 T. brown or Dijon mustard

1 garlic clove, minced

½ C. ice-cold water

⅓ C. freshly squeezed lemon juice

⅓ C. red wine vinegar

⅓ C. extra-virgin olive oil

1½ tsp fine sea salt

½ tsp freshly ground black pepper

Tahini Chicken Schnitzel

1 tsp ground cumin

½ tsp harissa seasoning or other dried hot pepper seasoning, divided

4 (8-ounce) boneless, skinless chicken breast halves

¾ C. cornmeal or panko bread crumbs

¾ C. all-purpose flour

1 T. coarse sea salt

Mild vegetable oil, such as grapeseed, for frying

2 T. chopped fresh herbs, such as flat-leaf parsley, dill, or thyme (optional)

 

Make the tahini vinaigrette: Whisk the tahini, mustard, garlic, water, lemon juice, vinegar, olive oil, salt, and pepper in a medium bowl until smooth and creamy. It should be the consistency of a creamy salad dressing, like ranch. Add cumin, and 1/4 tsp. of the harissa to the vinaigrette. Pour half of the vinaigrette mixture into a gallon-size zip-top plastic bag and set the rest aside. Flatten the chicken breast halves by pushing down on the thicker parts with the flat of your palm, until each piece of chicken is no more than 1 inch thick at its thickest part. Try to make the thickness the same for each piece to keep the frying time consistent. Put the chicken in the bag with the vinaigrette mixture. Seal the bag, leaving an inch open at the corner, and squeeze the empty parts to force out any air. Zip it fully closed. Massage the bag to disperse the liquid all around the chicken and put in the refrigerator for at least 1 hour; longer (up to 24 hours) is better. About 30 minutes before you’re ready to serve, mix the cornmeal and all-purpose flour, salt, and remaining 1/4 tsp. of harissa on a plate. Set a wire rack on a rimmed sheet pan or on a sheet of aluminum foil beside your flour plate. Designating one hand for only the dry flouring and one hand for only the wet chicken, use the “wet” hand to lift one piece of chicken from the marinade, allow any excess to drip back into the bag, and put the chicken in the flour. With your “dry” hand, flip the flour all around the edges of the chicken. Without touching the wet parts, use the same hand to flip the chicken over. Keep flipping until the chicken is well coated. With the same dry hand, lift the chicken and shake it gently to remove any loose flour, then transfer it to the prepared rack. Repeat this process with the rest of the chicken pieces, remembering to use your designated hands to prevent battering your fingers. Put a large skillet over medium-high heat and fill with 1 inch of oil. Warm until an instant-read thermometer registers 355ºF, about 5 minutes. (If you don’t have a thermometer, you can test the temperature by sticking the end of a wooden spoon into the middle of the oil. If bubbles form within a few seconds, it’s up to temp.) Turn the heat down to medium-low. Set a clean wire rack over another sheet pan or sheet of foil next to the stove. Gently slip the breaded chicken into the hot oil, being careful not to splash. Fry until golden brown on the bottom side, about 3 minutes. (If it’s still not brown at 5 minutes, turn up the heat a little.) Flip the chicken pieces over and fry on the other side until browned, about 3 minutes more. Be patient when frying. Rushing will make the crust too dark and hard. We’re going for a lightly golden and delicately crisp crust. Drain the chicken on the clean rack for a few seconds, then transfer to a serving platter. Drizzle some of the reserved vinaigrette mixture over the chicken and serve the rest on the side. Scatter the herbs (if using) over the top and serve right away.

Cheese and Shrimp Stuffed Roasted Poblanos with Red Bell Pepper Sauce

Cheese and Shrimp Stuffed Roasted Poblanos with Red Bell Pepper Sauce

8 large poblano chilies (each about 3 oz.)
8 oz. peeled deveined cooked shrimp, coarsely chopped
2/3 C. soft fresh goat cheese (about 4 oz.), room temperature
1/2 C. (packed) grated Panela or Monterey Jack cheese
1/4 C. chopped red bell pepper
2 T. chopped shallot
2 T. chopped fresh cilantro
2 T. chopped fresh basil

Red Bell Pepper Sauce:
2 large red bell peppers
1 T. olive oil
1/4 C. chopped shallots
2 garlic cloves, minced
1 jalape�o chili, seeded, minced
1 C. low-salt vegetable broth

For Sauce: Char bell peppers over gas flame or in broiler until blackened on all sides. Enclose in paper bag 10 minutes. Peel, seed, and coarsely chop bell peppers. Heat oil in medium skillet over medium heat. Add shallots, garlic, and chili; saut� until shallots are tender, about 5 minutes. Cool slightly. Transfer mixture to blender; add bell peppers and vegetable broth. Puree until smooth. Season sauce to taste with salt and pepper. For chilis: Char poblano chilies over gas flame or in broiler until blackened on all sides. Enclose in paper bag 10 minutes. Peel chilies. Using small sharp knife, carefully slit chilies open along 1 side. Remove seeds, leaving stems attached. Mix shrimp and next 6 ingredients in medium bowl. Season to taste with salt and pepper. Fill chilies with shrimp mixture, dividing equally. Pull up sides of chilies to enclose filling. Place stuffed chilies on baking sheet. Preheat oven to 350�F. Bake chilies uncovered until heated through and cheeses melt, about 15 minutes. Spoon 3 T. Red Bell Pepper Sauce onto each of 8 plates. Place 1 stuffed chili atop sauce on each. Garnish with basil leaves, if desired, and serve.

Yield: 4 servings
Calories: 272
Fat: 14g
Fiber: 4g

Crab Salad with Asparagus & Avocado

Crab Salad with Asparagus & Avocado

3/4 lb. asparagus, cut into 2-inch pieces
1/2 C. finely chopped scallions
1/4 C. plain nonfat yogurt
3 T. reduced-fat sour cream
2 T. chili sauce
1 T. minced fresh dill
2 tsp. grated lemon zest
2 tsp. fresh lemon juice
2 tsp. Dijon mustard
1/2 lb. lump crabmeat, picked over to remove any cartilage
2 C. slivered bottled roasted red peppers
5 C. shredded Romaine lettuce
Half a medium avocado, thinly sliced
1 lemon, cut into eight wedges

Cook asparagus in a vegetable steamer until just cooked through, one to two minutes. Set asparagus aside to cool. Meanwhile, in a medium bowl, combine scallions, yogurt, sour cream, chili sauce, dill, lemon zest and juice, and mustard, and stir to blend. Add asparagus, crab, and roasted peppers to dressing and toss very gently to combine. Dividing evenly, line four salad plates with lettuce. Top with fanned out avocado slices and top avocado with a mound of crab salad. Serve with lemon wedges.

Yield: 8 servings
Calories: 193
Fat: 6.5g
Fiber: 5.6g

Bean & Quinoa Chili

Bean & Quinoa Chili

1 C. Quinoa; rinsed and drained
2 C. Water
1 T. Vegetable oil
1 lg Onion; diced
1 Green bell pepper; seeded an
1 C. Celery; chopped
1 Jalapeno pepper; seeded and
2 Tomatoes; cored and diced
1 C. Carrots; diced
32 oz Black beans, canned; drained
28 oz Canned crushed tomatoes
1 T. Chili powder
1 T. Dried parsley
1 T. Dried oregano
2 tsp. Ground cumin
1/2 tsp. Black pepper
1/2 tsp. Salt
4 Green onions; chopped

Combine quinoa and water in saucepan, cover and bring to a simmer over medi heat. Cook until liquid is absorbed, about 15 to 20 minutes. Remove from he and let stand about 10 minutes. Meanwhile, heat oil in a saucepan; add onion, bell pepper, celery and jalapeno. Saute 7 minutes over medium heat. Stir in fresh tomatoes and carrots; saute 3 to 4 minutes. Stir in beans, crushed tomatoes, and seasonings; cook about 25 minutes over low heat. Ladle chili into bowls and top with green onions if desired.

Yield: 8 servings
Calories: 201
Fat: 3g
Fiber: 8g

Caribbean Sea Bass with Mango Salsa

Caribbean Sea Bass with Mango Salsa

4 skinless sea bass fillets (4 ounces each), about 1 inch thick
1 teaspoon Caribbean jerk seasoning
Nonstick cooking spray
1 ripe mango, peeled, pitted and diced (1 C.)
2 tablespoons chopped fresh cilantro
2 teaspoons fresh lime juice
1 teaspoon minced fresh jalape�o pepper

Jalape�o peppers can sting and irritate the skin; wear rubber gloves when handling peppers and do not touch eyes. Wash hands after handling. Prepare grill or preheat broiler. Sprinkle fish with seasoning; coat lightly with cooking spray. Grill fish over medium coals or broil 5 inches from heat 4 to 5 minutes per side or until fish flakes easily when tested with fork. Meanwhile, combine mango, cilantro, lime juice and jalape�o pepper in small bowl; mix well. Serve salsa over fish.

Yield: 4 servings
Calories: 146
Fat: 3g
Fiber: 1g

Mango Salsa

Mango Salsa

1 mango or 1/2 of a papaya, peeled, seeded, and chopped (1 cup )
1 medium sweet green pepper, seeded and chopped (3/4 cup)
1 small red onion, finely chopped
1 jalapeno pepper, finely chopped
2 T. pineapple juice or peach nectar
1 T. lime juice
1/8 tsp. salt
1/8 tsp. pepper

Stir together mango sweet pepper, onion, jalapeno pepper, pineapple juice, lime juice, salt and pepper in a large bowl. Cover and refrigerate up to 3 or 4 days.

Serving Size: 1 T.
Calories: 12
Fat: 0g
Fiber: .5g

Mango & Peach Salsa

Mango & Peach Salsa

2 cups diced fresh mango
2 cups fresh peaches, pitted and chopped
2 cloves garlic, minced
2 tablespoons chopped fresh ginger root
1/4 cup chopped fresh cilantro
2 serrano chile peppers, diced
1/4 cup fresh lime juice

Mix all ingredients; chill 2 hours before serving.

Yield: 10 servings
Calories: 44
Fat: .1g
Fiber: 1.4g

Tanzanian Veggie Soup

Tanzanian Veggie Soup

1 Medium Onion, chopped
8 C. Vegetable Stock
1 tsp. Ground Ginger
1 tsp. Ground Cumin
1/2 tsp. Cinnamon
1/4 tsp. Cayenne Pepper
2 Large Carrots, sliced
1 1/2 C. Tomatoes, chopped
1 1/2 C. Corn
3 to 4 C. Yukon Gold Potatoes, diced
1 C. Smooth Peanut Butter
1/2 C. Boiling Water
4 C. Red cabbage, chopped
1 C. Green Beans, cut 1 inch pieces
1 Medium Banana, peeled and sliced
Sprinkle of Peanuts, finely chopped

In a soup pot over a medium high heat, cook onion in 1/2 C. vegetable stock until softened, about 5 minutes. Stir in spices and cayenne and cook 1 minute. Add remaining vegetable stock, carrots, tomatoes, corn and potatoes. Bring to a boil, reduce heat, and simmer, covered, for 30 minutes. In a small bowl whisk together peanut butter and boiling water. Add to pot along with cabbage and green beans. Stir well to combine and simmer for 15 minutes. Serve garnished with banana slices and chopped peanuts.

Yield: 6 servings
Calories: 206
Fat: 10g
Fiber: 5.5g

Spicy Corn Pancakes

Spicy Corn Pancakes

2 C. whole wheat flour
1 tsp. salt
1 tsp. baking powder
2 C. corn kernels, fresh or frozen
2 chipotle chili peppers, canned in adobo sauce, diced
2 cloves garlic, minced
4 scallions, diced
1 C. nonfat milk

Mix whole wheat flour with salt and baking powder. In a separate bowl, mix corn, chipotles, garlic, scallions, and milk. Gently blend wet ingredients with dry until well mixed. Spray skillet with vegetable cooking spray and preheat until it is moderately hot. For each pancake, use about 1/4 C. batter. Cook 3 minutes on each side or until golden brown.

Yield: 4 servings
Serving Size: 3 three-inch pancakes
Calories: 287
Fat: 2g
Fiber: 9.5g

Lentil Chili

Lentil Chili

2 C. water
3/4 C. dried brown lentils, cleaned
1 can (14.5 oz.) tomatoes, crushed
1 medium green bell pepper, chopped
1 medium yellow onion, chopped
1 tsp. crushed fresh garlic
2 T. chili powder
1/2 tsp. ground cumin
1/4 tsp. ground allspice
1 can (15 oz.) tomato sauce
2 C. fresh or frozen (thawed) whole kernel corn

Place all of the ingredients except for the tomato sauce and corn in a 2.5-quart pot, and bring to a boil over high heat. Reduce the heat to low, cover, and simmer, stirring occasionally, for 30 minutes, or until the lentils are tender. Add the tomato sauce and corn to the lentil mixture. Stir to mix, cover, and simmer for 10 to 15 additional minutes. Transfer the chili into individual serving bowls, and serve hot.

Yield: 8 C.
Calories: 133
Fat: 0.8g
Fiber: 8g