Chili Glazed Pork Chops

Chili Glazed Pork Chops

2 pork chops (6 oz each)

1 apple, peeled, cored, and sliced into thick wedges

1/2 T. chipotle sauce

1/2 T. dijon mustard

1/2 T. honey

1/2 T. olive oil

Salt and pepper

1/2 C. apple juice

1 T. butter

 

Mix together the chipotle sauce, mustard, and honey. Set aside. Heat oil in a skillet over medium heat. Sprinkle the chops with salt and pepper and cook, undisturbed, until a crust forms. Brush the uncooked sides of the chops with the chipotle glaze, flip, and brush the cooked sides. Add the apple pieces to the pan; cook 3 or 4 more minutes. Lower the heat and add the juice. Simmer for 4 to 5 minutes until the chops are cooked all the way through. Remove them, season the apple mix with more salt and pepper, and add the butter. Pour the apple mix over the pork chops. Eat With: 1 large peeled sweet potato, boiled until soft and then mashed with milk and butter. (Divide it between the two plates.)

Southwestern Fish Stew

Southwestern Fish Stew

1 1/2 C. frozen chopped onions

3 cloves garlic, minced

2 tsp. oil

1 can (28 ounces) reduced-sodium whole tomatoes, chopped (with juice)

2 C. frozen diced potatoes

2 C. frozen defatted fish stock , thawed

1 C. frozen sliced carrots

8 ounces frozen cod or haddock fillets, cut into 1″ cubes

1 small jalapeno pepper, seeded and minced

1 bay leaf

4 ounces frozen uncooked peeled medium shrimp, chopped

1/3 C. chopped fresh cilantro

1/2 tsp. grated orange rind

1/2 tsp. ground black pepper

1/4 tsp. salt

 

In a Dutch oven, combine the onions, garlic, and oil. Cook, stirring, over medium-high heat for 5 minutes, or until the onions are soft but not browned. Add the tomatoes, potatoes, stock, carrots, cod or haddock, jalapeno peppers, and bay leaf. Cover and cook, stirring occasionally, for 15 minutes. Remove and discard the bay leaf. Add the shrimp, cilantro, orange rind, black pepper, and salt. Cook, stirring frequently, for 5 minutes, or until the shrimp are bright pink

Sweet and Tangy Watermelon Salad

Sweet and Tangy Watermelon Salad

2 T. rice vinegar

2 1/2 tsp. sugar

2 C. diced seeded watermelon

2 C. diced cucumber

1/2 C. chopped fresh cilantro

1/4 C. unsalted dry-roasted peanuts, toasted (see Tip) and coarsely chopped

 

Stir together vinegar and sugar in a medium bowl until the sugar almost dissolves. Add watermelon, cucumber and cilantro; toss gently to combine. Just before serving, sprinkle with peanuts. To toast nuts: Heat a small dry skillet over medium-low heat. Add nuts and cook, stirring, until lightly browned and fragrant, 2 to 3 minutes. Transfer to a bowl to cool.

Sesame Soba Noodle Salad

Sesame Soba Noodle Salad

8 oz soba noodles

1 C frozen shelled edamame

1 1/2 C shredded carrots, such as Ready Pac

1 1/2 C thinly sliced scallion

1/2 C chopped fresh mint

1 large orange

2 T. white miso

3 T. sesame oil

2 T. low-sodium soy sauce

1/2 tsp. crushed red-pepper flakes

1/4 tsp. salt

 

Fill a 6-quart saucepan with water and bring to a boil. Add noodles and edamame and cook for 6 minutes. Empty into a colander and rinse well with cold water. Drain and place in a serving bowl. Stir in carrots, scallion, and mint; toss gently and set aside. Grate orange to produce a half tsp. fine zest. Juice orange to produce 3 T. liquid. Place zest and juice in a small bowl and whisk in remaining ingredients. Pour dressing over noodle mixture. Toss gently and refrigerate for 30 minutes to allow flavors to blend. Serve cold or at room temperature.

Spice-Rubbed Pork Tenderloin

Spice-Rubbed Pork Tenderloin

Spice-Rubbed Pork Tenderloin

 

2 tsp. brown sugar

2 tsp. ground coriander

1 1/2 tsp. ground cumin

1/4 tsp. kosher salt

2 tsp. chile-garlic sauce (see Ingredient note)

2 tsp. extra-virgin olive oil, divided

1 1/2 pounds pork tenderloin, trimmed

Sweet and Tangy Watermelon Salad (recipe follows)

 

Preheat oven to 375 degrees F. Line a baking sheet with foil. Mix sugar, coriander, cumin, salt, chile sauce and 1 tsp. oil in a small bowl to form a smooth paste. Rub the paste over the pork. Heat remaining 1 tsp. oil in a large nonstick skillet over medium-high heat. Add the pork; cook, turning occasionally, until browned on all sides, about 3 minutes. Transfer to the baking sheet. Roast the pork until just cooked through, 20 to 25 minutes (an instant-read thermometer inserted in the center should register 155 degrees F). Let stand, loosely covered with foil, for 5 minutes. Meanwhile, make Sweet and Tangy Watermelon Salad. Carve the pork into 1/2-inch-thick slices. Serve with the watermelon salad. Ingredient Note:Chile-garlic sauce, a blend of ground chiles, garlic and vinegar, is commonly used to add heat and flavor to Asian dishes. It can be found in the Asian section of large markets (sometimes labeled as chili-garlic sauce or paste) and keeps up to 1 year in the refrigerator.

 

Sweet and Tangy Watermelon Salad

 

2 T. rice vinegar

2 1/2 tsp. sugar

2 C. diced seeded watermelon

2 C. diced cucumber

1/2 C. chopped fresh cilantro

1/4 C. unsalted dry-roasted peanuts, toasted (see Tip) and coarsely chopped

 

Stir together vinegar and sugar in a medium bowl until the sugar almost dissolves. Add watermelon, cucumber and cilantro; toss gently to combine. Just before serving, sprinkle with peanuts. To toast nuts: Heat a small dry skillet over medium-low heat. Add nuts and cook, stirring, until lightly browned and fragrant, 2 to 3 minutes. Transfer to a bowl to cool.

Whole Grain Pancakes With Berry Cream Syrup

Whole Grain Pancakes With Berry Cream Syrup

3/4 C. whole grain pastry flour

1/4 C. buckwheat flour

1 1/2 tsp. baking powder

1/2 tsp. baking soda

1/8 tsp. salt

1 C. buttermilk

1 large egg, at room temperature, separated

3 T. melted butter

2 tsp. melted butter

8 drops liquid stevia

 

1/4 C. red or black raspberry fruit spread

2 T. heavy cream

4 tsp. orange juice or apple cider (optional)

 

To make the pancakes: In a large bowl, combine the pastry flour, buckwheat flour, baking powder, baking soda, and salt. In a glass measure, mix the buttermilk, egg yolk, 3 T. butter, and the stevia. Stir into the flour mixture until well combined. In a small bowl, whip the egg white until it forms stiff, but not dry, peaks. Fold into the batter. (The batter will be light but not fluid.) Heat a nonstick griddle over medium low heat and add half of the remaining melted butter. For each pancake, spoon 1/4 C. batter onto the griddle, making 4 cakes at a time, each about 4″ in diameter. Cook the first side until the edges begin to look dry, about 3 minutes. Flip the cakes and cook the second side for 2 to 3 minutes. Continue making cakes in the same manner until all the butter and batter are used. Serve hot with the syrup. To make the syrup: In a small bowl, combine the fruit spread, cream, and enough juice or cider (if using) to make a syrup. (Without the juice or cider, the topping will have the consistency of a spread.) To prepare an elegant blueberry variation on this dish, fold 1/3 C. blueberries into the finished batter and prepare as above. Serve with low-calorie syrup, fresh berries, and a dollop of whipped cream.

Lemon Pudding Cake

Lemon Pudding Cake

3/4 C. sugar

1/4 C. all-purpose flour

1/4 tsp. salt

3 egg yolks

3 T. trans-free margarine or butter, softened

1 tsp. lemon zest

3/4 C. lemon juice

1 1/2 C. 1% milk

3 egg whites, at room temperature

 

Preheat the oven to 350°F. Coat an 8″ x 8″ baking pan with cooking spray. In a small bowl, sift together the sugar, flour, and salt. Set aside. In a large bowl, whisk the egg yolks for about 1 minute, or until smooth. Stir in the margarine, lemon zest, lemon juice, and milk. Add flour mixture and combine. In another large bowl, with an electric mixer on medium speed, beat the egg whites until stiff peaks form. Whisk into the egg yolk mixture until combined and no visible lumps remain. Pour into the prepared baking pan and place that in a larger pan. Fill the outer pan with hot water about 1″ up the sides. Bake for 45 to 50 minutes, or until set. Serve warm or chilled.

Pork Tenderloin with Lemon and Fennel

Pork Tenderloin with Lemon and Fennel

3 T. lemon olive oil, recipe follows, or olive oil

2 garlic cloves, mashed to a paste with 1/2 tsp. salt

1 T. finely grated lemon zest

2 tsp. fennel seeds, coarsely ground

1/2 tsp. freshly ground black pepper

2 pork tenderloins (1 1/2 pounds total) trimmed

Fennel Variation:

1 fennel bulb, trimmed and cut into long thin strips

1 garlic clove, minced

1 tsp. sugar

3/4 C. cool water

1 T. fresh lemon juice

Salt and freshly ground black pepper

 

Combine 1 T. of the lemon oil, garlic paste, zest, fennel seeds, and pepper in a small bowl. Rub the mixture over the pork tenderloins and let stand at room temperature, covered, for 30 minutes. Meanwhile, preheat the oven to 425 degrees F. Heat the remaining 2 T. lemon oil in a large skillet over medium heat. Brown the pork tenderloins, about 5 minutes total. Transfer to a baking pan and roast the pork for about 15 to 20 minutes, or until an inserted instant read thermometer reads 150 degrees F, about 15 to 20 minutes, for medium, or to desired doneness. Remove the pork to a platter and let sit for 10 minutes before cutting into thin slices. Variation: If you’d like to serve fresh fennel alongside the pork, after browning the pork, add the fennel to the same skillet. Cook the fennel, stirring frequently, over medium heat until it begins to brown, about 10 minutes. Add a minced garlic clove, a tsp. of sugar and cook, stirring, for 1 minute. Add 3/4 C. cool water, bring to a boil and simmer until the liquid is all evaporated and the fennel is fork-tender, about 5 minutes. Stir in 1 T. of fresh lemon juice and season with salt and pepper.

 

Lemon Olive Oil:

1 C. extra-virgin olive oil, olive oil, grapeseed oil, or other vegetable oil

2 T. finely grated lemon zest

 

Place the oil and the zest in a glass jar. Let stand at room temperature for at least 2 weeks, shaking occasionally. Pour the oil through a strainer and discard the zest. Transfer to a jar and store, tightly covered, at in refrigerator. Yield: 1 C. Inactive time: 2 weeks

Shrimp in Green Tea-Curry Sauce

Shrimp in Green Tea-Curry Sauce

1 C. boiling water

1 T. green tea leaves

8 ounces dried linguine

1 T. canola oil

1 pound large shrimp, peeled, deveined, and rinsed

1/4 C. finely chopped scallions, white and light green parts

2 tsp. minced garlic

1 1/2 tsp. hot or mild curry powder

2 T. sake or dry white wine

1 tsp. toasted sesame oil

Chopped cilantro and sliced scallions

 

Cook the linguine according to the package direction, subtracting 2 minutes of the cooking time. Drain and return to the cooking pot to keep warm. In a heatproof container, combine the boiling water and tea. Cover and steep for 5 minutes. Meanwhile, heat the canola oil in a large nonstick skillet or wok over high heat. Add the shrimp, scallions, garlic, and curry powder. Cook, tossing, for 1 minute. Add the sake or wine. Cook for 30 seconds. Add the tea and half of the tea leaves. Cook for 1 minute, or until the shrimp are opaque. With a slotted spoon, remove the shrimp and set aside. Transfer the linguine to the skillet or wok. Reduce the heat to medium-low. Cook, tossing, for about 3 minutes, or until the linguine is al dente and the sauce has thickened. Return the shrimp to the pan. Drizzle with the sesame oil. Toss to combine. Garnish with the cilantro and scallions.

Uptown Pork Chops and Apple Sauce: Roast Pork Tenderloins with Escalloped Apples

Uptown Pork Chops and Apple Sauce: Roast Pork Tenderloins with Escalloped Apples

2 pieces, 1 package, pork tenderloins – ask the butcher to trim them up for you

2 T. extra-virgin olive oil

1 T. grill seasoning

2 tsp. lemon zest

2 T. fresh chopped thyme leaves

3 T. butter

5 Gala, Honey Crisp or Golden Delicious apples, quartered, cored and sliced

Salt

2 T. all-purpose flour

2 T. lemon juice

2 T. sugar

 

Heat oven to 425 degrees F. Coat the tenderloins with olive oil. Combine the grill seasoning, lemon zest and thyme. Rub the spice mixture into the tenderloin and roast 25 minutes. Remove and let juices settle then slice on an angle. Melt butter in skillet over medium heat and saute apples for 12 to 15 minutes until very tender. Season with a pinch of salt and sprinkle the flour over the skillet, toss to combine. Squeeze the lemon juice over the skillet and sweeten with sugar. Arrange the apples over the pork to serve.

Lemon Roast Pork Tenderloins with Warm Beets, Chicory and Goat Cheese

Lemon Roast Pork Tenderloins with Warm Beets, Chicory and Goat Cheese

4 T. EVOO

1 T. Dry Mustard

3 cloves Garlic, chopped

Juice and Zest of 2 Lemons

2 Pork Tenderloins (2 – 2 1/4 lb.), trimmed of silverskin

Salt and Pepper

4 slices Bacon, chopped

1 Yellow Onion, thinly sliced

1 T. fresh Thyme, chopped

15oz. can sliced Beets, drained with 4 T. juice reserved

1 head Chicory, washed, dried, and torn into bite size pieces

20 fresh Basil Leaves, chopped

1 handful Flat Leaf Parsley, chopped

1/2 C. crumbled goat Cheese

 

Preheat oven to 450F. In small bowl combine 2 T. EVOO, mustard, garlic and half lemon juice. Toss the tenderloins in the lemon mixture. Place on nonstick baking sheet with a rim. Season with salt and pepper and roast for 25 minutes, then remove and let rest. While pork roasts, preheat skillet with remaining 2 T. EVOO over medium high heat. Add chopped bacon and cook until crispy, about 3 minutes. Add onion and thyme and cook 2 to 3 minutes more, stirring occasionally. Add beets and reserved beet juice, salt and pepper and cook another 2 minutes, or until beets are warmed through. Meanwhile in salad bowl combine chicory, lemon zest, remaining lemon juice, basil and parsley. Transfer warm beets to salad bowl and toss to combine and wilt the chicory.  Slice pork thin on an angle. Serve sliced pork with the warm beets and chicory alongside. Top warm vegetables with goat cheese crumbles.

Mixed Berry Muesli

Mixed Berry Muesli

8 oz fat free vanilla yogurt

2 T. quick cooking oats

2 T. chopped walnuts

1/4 C blueberries

1/4 C raspberries

1/2 sm cantaloupe, seeds removed

 

In medium bowl, combine yogurt and oats, mixing well. Fold in walnuts and then gently fold in blueberries and raspberries. Scoop mixture into melon and serve.

 

Yield: 2 servings

Calories: 226

Fat: 6g

Fiber: 4g

Sliced Pork Tenderloin Saltimbocca on Spinach and Arugula Salad

Sliced Pork Tenderloin Saltimbocca on Spinach and Arugula Salad

2 pork tenderloins (about 2 pounds), trimmed of silver skin and connective tissue

6 garlic cloves, peeled

1/4 C. extra-virgin olive oil,(EVOO) plus more for drizzling

Salt and freshly ground black pepper

A bundle of fresh sage leaves

1/4 pound prosciutto di Parma

1 pound baby spinach

2 C. arugula leaves (1 bunch), washed and trimmed of stems

6 button mushrooms, trimmed and thinly sliced

1 shallot, minced

2 T. red wine vinegar

juice of 1/2 lemon

2 T. fresh chopped thyme leaves

 

Preheat the oven to 450 degrees. Place the pork tenderloins on a baking sheet lined with aluminum foil. Cut 3 slits into each loin a few inches apart. Nest the cloves of garlic into the slits. Slatehr the pork with a healthy drizzle of EVOO and use your hands to coat the pork. Strap leaves of sage across each piece of pork. Wrap the tenderloins in the prosciutto, covering the pork entirely. Drizzle again with EVOO. Roast the pork for 25 minutes. While the pork roasts, prepare the salad. Combine the greens and mushrooms in a salad bowl. In a smaller bowl, combine the minced shallot with the vinegar, lemon juice, and thyme. Let stand for 15 minutes. (Nice place for a red wine break here. Even Atkins himself had a glass now and again.) Stream about 1/4 C. of EVOO into the dressing while whisking to emulsify it. Toss the salad with the dressing. To serve, pile the salad onto the plates. Slice the tenderloins on an angle, 1/2 inch slices, and arrange the sliced pork atop the salad.

Seared Scallops over Buckwheat Noodles with Honey Yuzu Vinaigrette

Seared Scallops over Buckwheat Noodles with Honey Yuzu Vinaigrette

16 diver scallops

Salt

Freshly ground pepper

8 oz buckwheat noodles

3/4 C water

3 T. (or tea bags) buckwheat tea

5 T. olive oil

1/3 C yuzu or rice vinegar

3 T. soy sauce

2 T. honey

1 tsp. lemon juice

1 tsp. olive oil

1/2 lb sugar snap peas, sliced on bias

2 C cherry tomatoes, halved

 

Season scallops with salt and pepper and set aside. Tie noodles together at one end with a rubber band and cook according to package instructions. When finished, cut hard ends of noodles off. Meanwhile, bring water to a boil. Remove from heat, add tea, and let steep for 5 minutes. Strain tea and whisk in oil, vinegar, soy sauce, honey, lemon juice, and pepper to taste. Coat noodles with vinaigrette, saving some to coat peas and tomatoes later, and let stand. Heat oil in pan and sear scallops 1 1/2 minutes on each side. (Spread them out so they cook evenly.) Remove from pan and place on paper towel. Blanch peas by dunking into boiling water briefly, then place in bowl of cold water. To serve, pinch a bunch of noodles and arrange in a swirl on each dish, topping with four scallops per serving. Plate peas and tomatoes on side or sprinkle over scallops and noodles. Drizzle with reserved dressing.

Pork Chops in Spiced-Apple Pan Sauce with Roasted Broccoli Spears

Pork Chops in Spiced-Apple Pan Sauce with Roasted Broccoli Spears

1 large head or 2 small heads of broccoli

3 garlic cloves, chopped or minced

salt and pepper

2 Tbsp EVOO

4 boneless pork loin or rib chops, 1 1/2 inches thick (I used some really thin cuts)

2 Tbsp butter

1 yellow onion, thinly sliced into rings

2 Tbsp fresh thyme leaves, stripped from 4 or 5 sprigs, chopped

1 Granny Smith apple, cored and thinly sliced

2 pinches ground nutmeg

1 tsp ground cinnamon

1 C. chicken stock or broth

a handful of flat-leaf parsley, chopped

juice of 1 lemon

 

Preheat the oven to 400. Cut up the broccoli. Drizzle some EVOO on the baking sheet and place the broccoli in the oil and mix it around. Add salt, pepper, and garlic and continue to mix/toss. Put in the oven for 15 minutes. The florets become brown and crispy and a little nutty tasting…so tasty! While the broccoli is roasting, preheat a large skillet over high heat with 2 Tbsp EVOO. Liberally season chops with salt and pepper and sear on both sides for 2 minutes each, or until golden brown. Remove chops and reserve. Add the butter to the pork skillet, add the onion, thyme, sliced apple, nutmeg, and cinnamon. Cook, stirring frequently, for 3 to 5 minutes, or until the onion and apples are tender. Add the chicken stock and bring to a simmer. Add the pork chops back to the pan and cook for 5 to 7 minutes longer (since mine were so thin, they were already cooked when I seared them) or until the chops are cooked through. Add the parsley and lemon juice to the chops and stir to distribute. Serve the chops topped with the apple/onion topping alongside the broccoli.

Cajun Salmon Sandwiches

Cajun Salmon Sandwiches

3 T. mayonnaise

1 tsp. Cajun seasoning (look for a lower-sodium version)

Dash of hot-pepper sauce

1 can (14 3/4 ounces) salmon, drained

1/2 C. thinly sliced scallions, all parts

2 tsp. minced scallion greens (about 5 medium)

1/4 C. ground flaxseed

1 omega-3-enriched egg, beaten

4 whole wheat English muffins, toasted

8 leaves dark green lettuce

 

Combine the mayonnaise, Cajun seasoning, and hot-pepper sauce in a small bowl. Stir and set aside. Place the salmon in a mixing bowl. Pick off and discard as much skin as possible. Add the sliced scallions (reserving the minced greens), flaxseed, and egg. With clean hands, mix the ingredients together. Shape into four 1/2″-thick patties. Heat a large nonstick skillet or griddle over medium-high heat. Turn off the heat. Coat the surface with cooking spray. Turn the heat back on to medium-high. With a spatula, gently transfer the patties to the skillet or griddle. Cook for about 4 minutes or until browned on the bottom. Carefully flip and cook, occasionally pressing down gently, for about 4 minutes more or until heated through. Set the bottoms of the muffins on a work surface. Top each with 2 lettuce leaves. Place a burger atop each. Dollop or drizzle on the reserved sauce. Sprinkle on the reserved scallion greens. Lean the muffin tops against the burgers and serve.

Sauteed Yellow Squash

Sauteed Yellow Squash

1 T. extra-virgin olive oil

2 T. butter

1/2 red bell pepper, chopped

2 small to medium yellow squash, sliced

Salt and pepper

2 T. chopped parsley leaves

2 T. chopped chives or 2 scallions, optional

 

Preheat skillet over medium high heat. Add oil, then butter. When butter melts, add red peppers and squash. Saute 12 to 14 minutes until squash is tender. Add salt, pepper and parsley. Add chives or scallions if you would like a layer of light onion flavor on the dish as well.

English Muffins Toasted with Cinnamon Cheese and Maple Apples

English Muffins Toasted with Cinnamon Cheese and Maple Apples

1 whole grain English muffin

1/4 C. 1% dry-curd cottage cheese

Ground cinnamon

6 apple slices (about 1 1/2 ounces)

1 tsp. maple syrup

 

Split the muffin and place on a broiler pan or sheet of heavy-duty aluminum foil. Spread the cottage cheese evenly over the muffin halves. Sprinkle to taste with cinnamon. Cover with the apple slices in a single layer. Drizzle 1/2 tsp. syrup over the apples on each half. Broil 6″ from the heat source for about 2 minutes, or until the apples start to sizzle. Serve right away.

 

Yield: 2 servings

Calories: 110

Fat; 1g

Fiber: 3g

Sauteed Spinach and Garlic Chips

Sauteed Spinach and Garlic Chips

1/3 C. extra virgin olive oil

4 cloves garlic, sliced

4 bunches spinach, washed and dried

Pinch hot pepper flakes

 

To a wok or saucepan over a low flame, add oil. Oil should be cold. Add garlic. Fry garlic for about 4 to 5 minutes. Remove when garlic chips are brown and place towels to drain. Add spinach, and pepper flakes. Saute for 3 to 4 minutes. Garnish with garlic chips.

Roast Pork Tenderloin with Citrus, Green Tea, and Spices

Roast Pork Tenderloin with Citrus, Green Tea, and Spices

1/2 C. brewed green tea

1/2 C. red wine

1/4 C. orange juice

1/4 C. lime juice

1 T. grated orange peel

1 T. grated lime peel

1 T. minced garlic

1 T. dijon mustard

1/4 C. chopped fresh cilantro leaves

1 T. chili powder

1 tsp. ground cumin

1/2 tsp. ground cinnamon

2 lb. lean pork tenderloin

 

Combine all the ingredients except the pork. Add the pork and marinate, covered and refrigerated, at least 2 hours. Preheat oven to 400°F. Drain the pork, reserving excess marinade to use for basting. Place the pork on a rack over a roasting pan. Roast for 25 minutes, or until a meat thermometer registers 160°F and the juices run clear (the pork should be barely pink inside). Turn the pork occasionally and baste with excess marinade. Slice 1/4″ thick to serve.

Roasted Shrimp with Toasted Garlic Chips and Chile Oil

Roasted Shrimp with Toasted Garlic Chips and Chile Oil

Toasted Garlic Chips:

1/2 C. pure olive oil

8 cloves garlic, peeled and sliced paper thin

Kosher salt

Red Chile Oil:

1 C. pure olive oil

6 chile de arbol

Kosher salt

6 cloves chopped fresh garlic

Shrimp:

48 medium shrimp (21 to 25 count), shelled and deveined (you can use any size shrimp you like)

1/2 C. Red Chile Oil

1 1/2 T. ancho chili powder

Salt

2 T. freshly chopped thyme leaves

Crusty French bread, for serving

 

For the Toasted Garlic Chips: Heat oil over medium heat in a medium skillet. Add the garlic slices and cook until the slices are lightly golden brown. Remove the garlic with a slotted spoon to a dish lined with paper towels and sprinkle with salt. Discard the oil. For the Red Chile Oil: Combine all ingredients in a small saucepan over low heat for 5 minutes. Remove from heat and let oil infuse for 30 minutes. Strain oil into a bowl. For the Shrimp: Preheat oven to 450 degrees F. Place the shrimp in a large oven proof casserole (cazuela), pour the red chile oil over them and season the shrimp with the ancho chili powder and salt. Roast in the oven until pink and just cooked through, about 4 to 5 minutes for small shrimp, 6 to 7 minutes for medium. Remove from the oven and sprinkle with the chopped thyme and Toasted Garlic Chips. Serve immediately with lots of crusty French bread.

Zinger Green Tea

Zinger Green Tea

6 C. water

1 C. firmly packed fresh mint leaves

3 green tea bags

1/3 C. agave nectar

1/3 C. fresh lime juice

6 lime slices, for garnish

 

Bring the water to boil in a 3-quart saucepan. Add the mint and tea bags, remove from the heat, and let steep for 5 minutes. Strain. Stir in the agave and lime juice. Serve hot or iced, garnished with the lime slices.

Pear Crisp

Pear Crisp

1/4 C Splenda

3 graham crackers

1/4 C light butter

1 tsp. ground cinnamon

2 T. all purpose flour

 

3 C peeled and sliced Bartlett pears

2 T. all purpose flour

1/4 C Splenda

1 T. lemon juice

3 T. water

1/2 tsp. ground cinnamon

 

Preheat oven to 350ºF. Coat an 8″ x 8″ baking dish with cooking spray. Set aside. To make topping: Place Splenda, graham crackers, butter, cinnamon, and flour in food processor. Blend until crumbly. Set aside. To make filling: In large bowl, gently toss together pears, flour, Splenda, lemon juice, water, and cinnamon. Place in prepared baking dish. Cover with topping. Bake 40 to 45 minutes or until bubbling around edges. Serve warm.

Kale with Pumpkin Seeds

Kale with Pumpkin Seeds

1/2 tsp. salt

1/8 tsp. salt

1 pound kale leaves, coarsely chopped

1 T. canola oil

2 tsp. rice vinegar

1 T. toasted pumpkin seeds

 

In a pot, combine 1/2 tsp. salt and kale in enough water to cover. Let stand for 30 minutes. Drain the kale, leaving any water clinging to leaves. In the same pot over medium-high heat, warm the oil. Add the kale and cook, tossing occasionally, for about 5 minutes, or until wilted. Add the vinegar and the remaining 1/8 tsp. salt. Toss. Serve sprinkled with the seeds. Pass additional vinegar at the table.

Wilted Spinach with Garlic

Wilted Spinach with Garlic

2 T. extra-virgin olive oil

4 cloves garlic, sliced

1 pound triple wash spinach, stems removed

1/4 tsp. grated fresh nutmeg

Coarse salt and black pepper

 

Add oil and garlic to a large skillet. Cook over low heat, until garlic is cooked through. Remove garlic. Add spinach to pan, turning to wilt. Season with nutmeg, salt and pepper. Serve immediately.

Skillet Sweet Potatoes

Skillet Sweet Potatoes

1 large onion, chopped

2 cloves garlic, minced

1 tsp. dried rosemary

1/4 tsp. crushed red-pepper flakes

2 medium sweet potatoes (1 1/2 lb.), peeled and cut into 1/4″-thick slices

1/2 C. vegetable broth

pinch of salt

 

In a large, deep nonstick skillet over medium heat, warm the oil. Add the onion and garlic and cook, stirring often, about 6 minutes, or until tender. Stir in the rosemary and crushed red pepper. Add the sweet potato slices and toss gently to coat with the onion mixture. Add the broth and salt. Bring to a boil. Reduce the heat to medium-low. Cover and simmer, stirring occasionally, about 20 minutes, or until the sweet potatoes are tender when pierced with a fork.

Cream of Cabbage Soup

Cream of Cabbage Soup

2 C. reduced-sodium, fat-free chicken broth

1 head green cabbage, cored and coarsely chopped

3 carrots, sliced

1 large onion, chopped

2 ribs celery, sliced

1 tsp. dried thyme

1/2 tsp. salt

1/4 tsp. ground black pepper

3 T. trans-free margarine

1/3 C. all-purpose flour

4 C. 1% milk

 

In a large saucepan or Dutch oven, combine the broth, cabbage, carrots, onion, celery, thyme, salt, and pepper. Cover and bring to a boil over high heat. Reduce the heat to low and simmer about 15 minutes, or until the vegetables are tender. Meanwhile, in a medium nonstick saucepan over medium heat, melt the margarine. Stir in the flour and cook, stirring, 1 minute. Gradually whisk in the milk. Bring to a boil, whisking often. Reduce the heat and simmer, stirring often, about 5 minutes, or until thickened. Pour the milk mixture into the cabbage mixture. Bring to a simmer over medium heat, and cook about 5 minutes, stirring often, until the soup is lightly thickened.

Pear Crisp with Creamy Orange Sauce

Pear Crisp with Creamy Orange Sauce

1 T. confectioners’ sugar

2 tsp. cornstarch

4 C. (about 2 lb.) peeled and sliced anjou or bartlett pears

2 tsp. vanilla extract

 

1/2 C. old-fashioned oats

2 T. slivered almonds

1/4 tsp. ground nutmeg

2 T. cold trans-fat free spread

 

1 C. fat-free plain yogurt

1 T. maple syrup

1/4 tsp. orange extract

 

Preheat the oven to 350ºF. Coat an 8″ x 8″ baking dish with vegetable oil spray. Set aside. To prepare the fruit: In a bowl, combine the confectioners’ sugar and cornstarch. Stir until well blended. Add the pears and vanilla. Toss to coat evenly. Transfer to the reserved dish. Set aside. To prepare the topping: Wipe the bowl dry with a paper towel. Add the oats, almonds, and nutmeg. Toss with a fork to mix. With the fork, break the spread into small chunks. Add to the mixture. Use the fork to cut into smaller pieces that blend with the oats mixture. Sprinkle over the reserved fruit. Bake for about 55 minutes, or until bubbly. To prepare the sauce: In a small bowl, combine the yogurt, syrup, and extract. Stir to mix. Serve the crisp warm or at room temperature, topped with the sauce. Recipe Tips: Apples, plums, nectarines, or peaches can replace the pears. The baking time may vary depending upon the type of fruit. Grated orange peel can replace or be added to the orange extract in the sauce. If you like, you can bake this special fruit dish and prepare the sauce ahead of serving. Refrigerate separately for several days. Reheat individual of the crisp on a microwaveable plate and then top with the sauce.

 

Yield: 9 servings

Calories: 124

Fat: 3g

Fiber: 4g

Quinoa with Oyster Mushrooms and Adzuki Beans

Quinoa with Oyster Mushrooms and Adzuki Beans

1 tablespoon olive oil

1/2 cup thinly sliced carrot

3 stalks green onions, chopped

1/2 ounce dried oyster mushroom (1/4 cup)

2 cups vegetable broth or water

2 cups cooked adzuki beans, drained and rinsed

1 cup quinoa, washed and drained

salt, to taste

ground black pepper, to taste

 

Crushed the oyster mushrooms slightly and remove the tough stems. Sauté carrots, onions, and mushrooms for 3 minutes. Add broth, beans and quinoa. Season to taste with salt and pepper. Bring to a boil. Reduce heat to low and simmer for 15 to 20 minutes or until all liquid is absorbed. Fluff with a fork.

Pizza Bianca

Pizza Bianca

2/3 cup warm water (105º to 115ºF) 

1 envelope (1/4 ounce) active dry yeast (2 1/4 teaspoons) 

2 cups whole wheat flour, preferably white whole wheat, divided 

1/4 teaspoon salt 

2 teaspoons olive oil, preferably extra virgin 

 

1 tablespoon olive oil, preferably extra virgin 

3/4 cup chopped onion 

2 teaspoons minced garlic 

1/2 teaspoon dried oregano 

Pinch of salt 

1/2 cup shredded swiss or gruyere cheese 

 

To prepare the dough for the crust: Coat a large bowl with vegetable oil spray; set aside. In a glass measuring cup, mix the water and the yeast to dissolve. In the bowl of a food processor, combine 1 3/4 cups flour and the salt. Pulse to mix. Add the oil to the yeast water. With the machine running, add the yeast water through the feed tube. Process for 1 to 2 minutes, or until the mixture forms a moist ball. Transfer the dough to a work surface lightly floured with some of the remaining 1/4 cup flour. With your hands, knead for about 1 minute, or until the dough is smooth. Use scant amounts of any remaining flour only to prevent surface sticking. Some flour may not be needed. Place the dough in the prepared bowl. Coat lightly with vegetable oil spray. Cover with plastic wrap. Set aside to rise for about 30 minutes, or until doubled in size. To make the pizza: Coat a 14″ round pizza pan with vegetable oil spray. Punch down the dough. Transfer to a lightly floured work surface. Let stand for 5 minutes. With floured hands or a rolling pin, pat or roll into a 14″ circle. Transfer to the prepared pan. Cover with plastic wrap and let stand for 15 minutes. Preheat the oven to 375°F. Set a skillet over high heat for 1 minute. Add the oil and swirl to coat the pan. Heat for 30 seconds. Add the onion, garlic, oregano, and salt. Reduce the heat to medium-low. Cook, stirring occasionally, for about 5 minutes, or until golden. Spread the mixture evenly over the prepared crust. Sprinkle on the cheese. Bake for about 12 minutes, or until golden and bubbly. Cut into 8 slices.

 

Yield: 8 servings

Calories: 170

Fat: 5g

Fiber: 4g

Molded Gazpacho Salad

Molded Gazpacho Salad

1/2 cup cold water 

1 tablespoon unflavored gelatin 

2 cups reduced-sodium tomato juice 

1/3 cup finely chopped celery 

1/3 cup finely chopped red or yellow bell pepper 

1/4 cup finely chopped scallions 

2 tablespoons finely chopped cilantro 

2 tablespoons lime juice 

1/4 teaspoon hot-pepper sauce 

Lettuce leaves (optional) 

 

Pour the water into a microwaveable bowl. Sprinkle on the gelatin. Let stand for 5 minutes to soften. Microwave on high power for 1 minute, or until hot. Stir until the gelatin is completely dissolved. In an 8″ x 8″ glass or ceramic baking dish, combine the juice and gelatin liquid. Whisk thoroughly to combine. Add the celery, pepper, scallions, cilantro, lime juice, and hot pepper sauce. Stir to blend. Cover and refrigerate for about 6 hours, or until set. Cut into squares. Serve on lettuce leaves, if desired.

 

Yield: 6 servings

Calories: 26

Fat: 0g

Fiber: 1g

Cajun Eggs and Greens

Cajun Eggs and Greens

1/2 teaspoon paprika

1/4 teaspoon freshly ground pepper

1/4 teaspoon garlic powder

1/4 teaspoon dried oregano

1/4 teaspoon dried thyme

1/4 teaspoon salt

pinch of cayenne pepper, or to taste

 

2 cups cooked collard greens

4 teaspoons canola oil, divided

1 onion, chopped

4 large eggs

1/4 cup finely chopped preservativefree andouille sausage or hot-smoked salmon

 

In a small bowl, combine all ingredients. Use immediately, or store in a tightly sealed container in the refrigerator for up to 5 days. Squeeze the greens dry and chop them finely. Set aside. Heat 2 teaspoons of the oil in a medium skillet over medium-high heat. Add the onion and sauté for 2 minutes. Add the Cajun Spice and cook until the onion is soft, 2 to 3 minutes. Add the greens and stir until they are heated through, 1 minute. In a bowl, whisk the eggs until well beaten. Add the remaining oil to the pan. Pour in the eggs. When they start to set, reduce the heat to medium and scramble until the eggs are done as you like. Sprinkle the salmon over the eggs. Serve immediately. Replacing Andouille sausage with hot-smoked salmon and spices gives these eggs flavor, but with even less cholesterol and saturated fat. For flavorful, lean collards, cut fresh stemmed leaves crosswise into thin strips and cook them in an equal mixture of chicken broth and water until they are as tender as you like, 30 to 60 minutes. Add liquid as needed to keep the greens half submerged until almost done, then let most of it boil off.

Raspberry Yogurt Parfait

Raspberry Yogurt Parfait

1/2 C fresh red raspberries

1 tsp. fresh lemon juice

8 oz low fat vanilla yogurt

 

Toss raspberries in lemon juice. Alternate layers of yogurt and raspberries in parfait dish.

Seasonal Fruit Salad

Seasonal Fruit Salad

1 med. plum, sliced

1/2 C. blueberries

1/2 med. nectarine, sliced

1/8 honey dew

1/8 tsp. ground nutmeg,

2 T. apricot Nectar

 

Mix all fruit together. Whisk the nutmeg into nectar; drizzle over fruit.

Mediterranean Pizzettas

Mediterranean Pizzettas

6 or 6 1/2 oz. package pizza crust mix

14 1/2 oz. can no salt added diced tomatoes, drained

3 T. no salt added tomato paste

1 tsp. dried Italian seasoning, crushed

1 tsp. bottled minced garlic

2 C. sliced or chopped cooked chicken

1/2 C. pimiento stuffed green olives and/or pitted Kalamata olives, coarsely chopped

1/4 C. chopped onion

2 T. sliced almonds and or pine nuts

1/2 C. shredded part skim mozzarella cheese

1TBSP snipped fresh flat leaf parsley

 

Preheat oven to 425F. Grease 15x10x1 inch baking pan. Prepare crust according to package directions. Press into prepared pan (crust will be thin). Bake for 5 minutes, In a small bowl, combine tomatoes, tomato paste, Italian seasoning and garlic; spread over crust. Top with chicken, olives, onion, and almonds. Sprinkle with cheese. Bake about 15 minutes or until edges of crust are golden. Sprinkle with parsley. Cut pizza into 12 squares; cut each piece in half diagonally.

Monterey Pizzettas

Monterey Pizzettas

1 11-ounce package refrigerated French bread dough

2 C. shredded Monterey Jack cheese (8 ounces)

2 C. sliced mushrooms

1/3 C. sliced green onion

1/3 C. coarsely chopped pistachio nuts

1 tsp. fennel seed, crushed

 

Heat oven to 425 degrees F. Carefully unroll bread dough; press into bottom of a greased 15x10x1-inch baking pan. Sprinkle evenly with about half of the cheese, all of the mushrooms, green onion, pistachios, and fennel seed. Top with remaining cheese. Bake about 15 minutes or until edges of crust are golden brown. Cut into 15 squares; cut each square in half diagonally. Makes 30 servings.

Greek-Style Party Pizzettas

Greek-Style Party Pizzettas

8 4-inch pita bread rounds

1/2 of a 7-ounce container hummus

3/4 C. roasted sweet red peppers, drained and chopped

1/2 C. crumbled feta cheese (2 ounces)

1/2 C. shredded mozzarella cheese (2 ounces)

8 pitted kalamata olives, halved

8 oregano leaves or small sprigs

 

Heat oven to 425 degrees F. Place pita rounds on an ungreased cookie sheet. Bake for 3 minutes. Spread each pita with hummus; top with red peppers, feta, and mozzaella. Bake for 6 minutes more or until cheese has melted and edges are lightly browned. Top with olives and oregano. To serve, cut pizzettas in half. Makes 16 servings.

Cranberry-Chutney Crackers

Cranberry-Chutney Crackers

1/2 C. cranberries, dried

Boiling water

3/4 C. mango chutney

1 1/2 tsp. ginger, fresh

4 ounce cream cheese, reduced-fat

20 crackers, water

1/4 C. nuts, walnuts

 

In a small bowl, cover dried cranberries with boiling water; let stand for 10 minutes. Drain. Snip any large pieces of mango chutney. In a small bowl, stir together chutney, drained cranberries, and ginger. Cover and chill for at least 2 hours. For each appetizer, spread about 1 tsp. cream cheese on a water cracker. Top with about 2 tsp. of the chutney mixture. If desired, sprinkle with walnuts. Serve immediately.

Lemon Beurre Blanc

Lemon Beurre Blanc

2 T. shallots, finely minced

1/4 C. white wine or dry vermouth

1/4 C. Lemon Juice

4 ounces unsalted butter, cut into pieces

Salt to taste

White pepper to taste

Lemon Juice

 

In a non-aluminum saucepan, combine shallots with the wine. Reduce a glace (until syrupy). Add the lemon juice and reduce a glace. Remove from heat and add one chunk of butter, stirring with a whisk to blend. Slowly add all the pieces of butter until well combined. This technique is called monter au beurre, to finish, or “mount” a sauce with butter. If you need to return the sauce to the heat to incorporate all the butter, do it over very low heat, or the sauce will break. Taste and adjust seasonings, adding drops of lemon juice if more acidity is needed. Strain the sauce through a fine mesh strainer and serve immediately, or hold in a double boiled over barely simmering water, or in a Thermos.

Pistachio Baked Salmon

Pistachio Baked Salmon

1 C. salted dry roasted pistachio nuts, chopped

1/2 C. packed brown sugar

3 T. lemon juice

1 tsp. dried dillweed

1 tsp. coarsely ground black pepper

6 6-oz. skinless salmon fillets

1/4 C. purchased basil pesto (optional)

 

Preheat oven to 425 degrees F. In a small bowl combine pistachio nuts, brown sugar, lemon juice, dillweed, and pepper; set aside. Place salmon fillets in a greased, foil-lined 15x10x1-inch baking pan. Measure thickness of fish. Spoon pistachio mixture evenly on each fillet. Gently press in place to form a crust. Bake for 6 to 8 minutes for each 1/2-inch thickness of fish or until fish flakes easily when tested with a fork. Pass pesto to serve with fish. Makes 6 servings.