Sloppy Joe Tater Tot Casserole

Sloppy Joe Tater Tot Casserole

Sloppy Joe Tater Tot Casserole

 

2 pounds ground beef

15 ounce can Manwich Sloppy Joe Sauce

2 C. shredded cheddar cheese

32 ounce bag frozen tater tots

 

Heat oven to 400-degrees and grease a 9-inch by 13-inch casserole dish. Cook ground meat and drain grease. Add the sloppy joe sauce to the meat and mix. Next, add one C. of shredded cheese to the meat and mix. Spread the beef mixture into the casserole dish and sprinkle the remainder of the shredded cheese on top. Cover with tater tots and bake for 45 minutes or until golden brown. Optional: Broil for three to four minutes to get the tater tots crispy. Or add a bit of cheese on top for the last couple minutes to melt.  Top with pickles if desired.

Barbecued-Chicken Potpie

Barbecued-Chicken Potpie

1 tsp. margarine or butter
Cooking spray
2 C. chopped onion
1/2 C. chopped green bell pepper
1/3 C. diced, seeded poblano chile or 1 (4.5-oz.) can chopped green chiles, drained
1 small garlic clove, minced
1 1/2 tsp. cumin seeds
1 tsp. ground coriander
1/4 C. cider vinegar
4 C. shredded cooked chicken breast (about 1 1/2 lb.)
2 T. brown sugar
1 oz. unsweetened chocolate, grated
1 (12-oz.) bottle chili sauce
1 (10 1/2-oz.) can low-salt chicken broth
1 (11.5-oz.) can refrigerated corn bread twists

Preheat oven to 375�. Melt margarine in a large nonstick skillet coated with cooking spray over medium-high heat. Add onion, peppers, and garlic, and saut� 5 minutes. Stir in cumin and coriander, and cook 2 minutes. Stir in vinegar, scraping skillet to loosen browned bits. Add the chicken and the next 4 ingredients (chicken through broth), and cook 15 minutes or until thick, stirring occasionally. Spoon chicken mixture into 11 x 7-inch baking dish coated with cooking spray. Unroll corn bread dough, separating into strips. Place strips in a lattice fashion over chicken mixture. Bake at 375� for 25 minutes or until golden brown; let stand 15 minutes before serving.

Yield: 8 servings
Calories: 394
Fat: 12g
Fiber: 1.7g

Ginger Dressing

Ginger Dressing

Ginger Dressing

 

The open-air Tahitian Terrace sat adjacent to Walt Disney’s Enchanted Tiki Room in Disneyland, on the riverbanks of the Jungle Cruise: this sweet dressing was a notable highlight from its menu. The fresh, peppery ginger adds a nice kick, balancing a dressing that complements any greens.

 

7 tablespoons red wine vinegar

5 tablespoons vegetable oil

3 tablespoons minced fresh ginger

1 teaspoon garlic salt

1/2 crushed pineapple

3 tablespoons sugar

 

Combine vinegar, oil, and ginger in a blender and blend on high for 15 seconds. Add remaining ingredients and blend another 15 seconds. Refrigerate until ready to use.

Chicken Breast Roulades with Herbs and Baby Vegetables

Chicken Breast Roulades with Herbs and Baby Vegetables

2 tsp. olive oil
4 C. torn spinach
2 garlic cloves, minced
4 (4-oz.) skinned, boned chicken breast halves
1/2 tsp. pepper
1/4 tsp. salt
4 (3 x 1-inch) strips bottled roasted red bell pepper
3 C. low-salt chicken broth
1 C. dry white wine
1/4 tsp. salt
1/4 tsp. black peppercorns
3 bay leaves
3 basil sprigs
3 thyme sprigs
2 tarragon sprigs
20 trimmed baby carrots
12 trimmed Brussels sprouts
8 small boiling onions
4 small red potatoes, each cut into 4 slices
1/2 C. chopped fresh flat-leaf parsley

Heat oil in a large Dutch oven over medium heat. Add spinach and garlic; sauté 1 minute or until spinach begins to wilt. Remove from heat; set aside.
Place each piece of chicken between 2 sheets of heavy-duty plastic wrap and flatten to 1/4-inch thickness using a meat mallet or rolling pin. Sprinkle 1/2 tsp. pepper and 1/4 tsp. salt over chicken. Spoon spinach mixture evenly down center of each breast half, leaving a 1/2-inch border. Arrange bell pepper strips crosswise over spinach, and roll up each breast half jelly-roll fashion. Tuck in ends of chicken, and secure each roll with wooden picks; set aside. Combine broth and next 7 ingredients (broth through tarragon) in pan; bring to a simmer, and cook 5 minutes. Add chicken rolls, carrots, Brussels sprouts, onions, and potatoes; simmer 20 minutes or until chicken is done and vegetables are tender. Discard peppercorns, bay leaves, and herb sprigs. Remove wooden picks from chicken rolls, and thinly slice each roll. Arrange 1 sliced chicken roll, 5 carrots, 3 Brussels sprouts, 2 onions, and 4 potato slices in each of 4 large shallow bowls. Ladle 1/2 C. cooking liquid into each bowl, and sprinkle each with 2 T. parsley.

Yield: 4 servings
Calories: 407
Fat: 5.8g
Fiber: 12.5

Field Salad with Tangerines, Roasted Beets, and Feta

Field Salad with Tangerines, Roasted Beets, and Feta

2 beets (about 1/2 lb.)
1/2 tsp. grated tangerine rind
6 C. gourmet salad greens
1 C. tangerine sections (about 3 tangerines)
1/4 C. (1 oz.) crumbled feta or blue cheese
1/4 C. fresh tangerine juice
1/4 tsp. black pepper
1 T. fresh lemon juice
2 tsp. extra-virgin olive oil
1/8 tsp. salt
1/8 tsp. Dijon mustard

Preheat oven to 425°. Leave root and 1 inch of stem on beets; scrub with a brush. Place beets on a baking sheet lined with foil; bake at 425° for 45 minutes or until tender. Cool slightly. Peel beets; cut each into 8 wedges. Combine rind, greens, tangerine sections, and feta in a large bowl. Combine tangerine juice, pepper, lemon juice, oil, salt, and mustard; stir well with a whisk. Pour over salad mixture; toss to combine. Place salad mixture on each of 4 plates; top with beets.

Yield: 4 servings
Serving size: 1 1/2 C. salad and 4 beet wedges

Calories: 120
Fat: 4.2g
Fiber: 3.3g

Cheater’s Olive Bread

Cheater’s Olive Bread

1 (1-lb.) loaf frozen white bread dough
1/2 C. chopped pitted kalamata olives
1 1/2 tsp. dried rosemary
Cooking spray
1 large egg white, lightly beaten

Thaw dough in refrigerator for 12 hours. Sprinkle olives and rosemary over dough; gently knead on a lightly floured surface 4 or 5 times or just until olives are incorporated into dough. Cover dough; let rest 10 minutes. Roll dough into a 10 x 8-inch rectangle. Beginning with long side, roll up jelly-roll fashion; pinch seam to seal. Place roll, seam side down, on a baking sheet coated with cooking spray. Cover and let rise in a warm place (85°), free from drafts, 1 hour or until doubled in size. Preheat oven to 375°. Uncover dough; cut several 2-inch diagonal slits into top of dough using a sharp knife. Brush dough with egg white. Bake at 375° for 40 minutes or until loaf sounds hollow when tapped. Remove loaf from baking sheet; cool on a wire rack.

Yield: 1 loaf, 12 servings
Calories: 96
Fat: 1.9g
Fiber: 0.2g

Steak with Potato-Parsnip Mash

Steak with Potato-Parsnip Mash

Steak with Potato-Parsnip Mash1 pound Yukon gold potatoes, cut into 2-inch pieces
1/2 pound parsnips (about 2 medium), cut into 1-inch pieces
kosher salt and black pepper
1/2 C. whole milk
2 T. butter
2 scallions, thinly sliced
1 T. olive oil
1 1/2 pounds sirloin steak (1 inch thick)

Place the potatoes and parsnips in a large pot. Cover with cold water and bring to a boil. Add 2 tsp. salt, reduce heat, and simmer until tender, 15 to 18 minutes. Drain and return to the pot. Mash with the milk, butter, scallions, 1⁄2 tsp. salt, and 1⁄4 tsp. pepper. Meanwhile, heat the oil in a large skillet over medium-high heat. Season the steak with 1⁄2 tsp. each salt and pepper. Cook to the desired doneness, 4 to 6 minutes per side for medium-rare. Let rest before slicing. Serve with the potato-parsnip mash.

Quince-Glazed Cornish Hens

Quince-Glazed Cornish Hens

3 (1 1/4-lb.) Cornish hens
1/2 tsp. salt
1/4 tsp. pepper
Cooking spray
1/2 C. Ruby Quince Marmalade
2 T. lemon juice
Rosemary sprigs (optional)

Preheat oven to 400°. Remove and discard giblets and necks from hens. Rinse hens under cold water; pat dry. Remove skin, and trim excess fat. Working with 1 hen at a time, tie ends of legs together with cord. Lift wing tips up and over back; tuck under hen. Combine salt and pepper; sprinkle over hens. Place hens on a broiler pan coated with cooking spray; bake for 45 minutes. Combine marmalade and lemon juice in a small saucepan; cook over medium heat 3 minutes. Place marmalade mixture in a blender; process until smooth. Brush hens with marmalade mixture. Bake an additional 15 minutes or until juices run clear, basting occasionally with marmalade mixture. Remove cord; split hens in half lengthwise. Garnish with rosemary sprigs, if desired.

Yield: 6 servings
Calories: 186
Fat: 3.8g
Fiber: 0.3g

Fruited Cornish Hens

Fruited Cornish Hens

2 (1 1/4-lb.) Cornish hens
2 T. Madras curry powder
Vegetable cooking spray
1/2 C. mango chutney
1/4 C. fresh lime juice
3/4 C. coarsely chopped Rome apple
3/4 C. coarsely chopped Anjou pear
3/4 C. coarsely chopped peeled kiwifruit
3/4 C. cranberries

Remove and discard giblets from hens. Rinse hens under cold water, and pat dry. Remove skin, and trim excess fat; split hens in half lengthwise. Rub hen halves with curry powder. Place hen halves, meaty sides up, in a shallow roasting pan coated with cooking spray. Bake at 450° for 25 minutes. Combine chutney and lime juice; stir well. Reduce oven temperature to 350°, and brush chutney mixture over hen halves. Bake 25 minutes. Arrange apple, pear, kiwifruit, and cranberries around hen halves in pan; bake an additional 10 minutes or until hen juices run clear.
Place 1 hen half and 3/4 C. fruit on each of 4 plates. Note: Frozen, thawed cranberries may be substituted for fresh cranberries, if desired.

Yield: 4 servings
Calories: 264
Fat: 5.1g
Fiber: 4.1g

Glazed Cornish Hens with Wild Rice-and-Apricot Stuffing

Glazed Cornish Hens with Wild Rice-and-Apricot Stuffing

3 C. fat-free, less-sodium chicken broth
1 C. uncooked wild rice
1 T. stick margarine or butter
1 C. chopped onion
1/2 C. chopped celery
1/2 C. chopped fennel bulb
1/2 C. finely chopped dried apricots
1/2 tsp. dried thyme
1/4 tsp. salt
1/4 tsp. paprika
1/4 tsp. black pepper

Glazed hens:
2 (1 1/2-lb.) Cornish hens
Cooking spray
1/4 C. orange juice
3 T. apricot preserves

Sauce:
1/4 C. minced shallots
3/4 C. orange juice
1/2 C. fat-free, less-sodium chicken broth
2 T. lemon juice
1/2 C. Madeira
1 T. cornstarch
Fennel fronds (optional)

To prepare stuffing, bring 3 C. broth to a boil in a medium saucepan. Add wild rice; cover, reduce heat, and simmer 50 minutes or until tender. Drain, and set aside. Preheat oven to 400°. Melt margarine in a large nonstick skillet over medium heat. Add onion, celery, and chopped fennel; sauté 10 minutes or until tender. Stir in rice, chopped apricots, and next 4 ingredients (chopped apricots through pepper). Remove from heat. To prepare glazed hens, remove and discard giblets and necks from hens. Rinse hens with cold water, and pat dry. Remove skin, and trim excess fat. Split hens in half lengthwise. Spoon 4 (1-C.) mounds of wild rice stuffing into a shallow roasting pan coated with cooking spray. Place hen halves, meaty sides up, on top of mounds. Combine 1/4 C. orange juice and apricot preserves in a small bowl. Spoon 1 1/2 T. orange juice mixture over each hen half. Bake at 400° for 40 minutes or until juices run clear. To prepare sauce, place a nonstick skillet coated with cooking spray over medium-high heat until hot. Add shallots; sauté 5 minutes or until tender. Add 3/4 C. orange juice, 1/2 C. broth, and lemon juice; bring to a boil over medium-high heat, and cook 5 minutes. Combine Madeira and cornstarch; add to skillet. Bring to a boil; reduce heat, and cook 2 minutes or until thick, stirring constantly. Serve sauce over hens. Garnish with fennel fronds, if desired.

Yield: 4 servings
Serving size: 1 hen half, 1 C. stuffing, and 1/4 C. sauce

Calories: 556
Fat: 12.3g
Fiber: 4.2g

Grilled Cornish Hens with Apricot-Mustard Glaze

Grilled Cornish Hens with Apricot-Mustard Glaze

1/2 C. apricot preserves
1/4 C. stone-ground mustard
2 T. chopped fresh flat-leaf parsley
2 T. chopped fresh mint
2 tsp. Champagne or white wine vinegar
2 (18-oz.) Cornish hens, skinned and quartered
1/4 tsp. kosher salt
1/2 tsp. freshly ground black pepper
Cooking spray

Combine preserves, mustard, parsley, mint, and vinegar, stirring with a whisk. Sprinkle hens with salt and pepper. Place 1/4 C. apricot mixture in a large zip-top plastic bag. Add hens; seal and marinate in refrigerator 1 hour, turning bag occasionally. Prepare grill to medium-high heat. Remove hens from bag; discard marinade. Place hens on grill rack coated with cooking spray; grill 12 minutes or until thermometer registers 180°, turning hens occasionally and basting frequently with apricot mixture.

Yield: 2 servings
Calories: 417
Fat: 7g
Fiber: 3.7g

Moroccan Cornish Hens

Moroccan Cornish Hens

4 large oranges, sliced
2 C. whole pitted dates (about 8 oz.)
4 (1 1/2-lb.) Cornish hens

Paste:
2 C. cilantro sprigs
1/2 tsp. ground cardamom
2 tsp. ground cumin
1/4 tsp. ground coriander
12 garlic cloves
1/2 C. pimento-stuffed olives

Marinade:
1/2 C. balsamic vinegar
1/2 C. dry Marsala
1/4 C. honey

Arrange orange slices in 2 (13 x 9-inch) baking dishes, and sprinkle evenly with dates. Remove and discard giblets and necks from hens. Rinse hens with cold water; pat dry. Remove skin, and trim excess fat. Split hens in half lengthwise. Place hen halves, meaty side up, on top of dates. Prepare paste: Place cilantro in a food processor; pulse 4 times or until coarsely chopped. Add cardamom, cumin, coriander, and garlic, and process until finely chopped. Pat cilantro mixture onto hens; arrange olives around hens. Prepare marinade: Combine vinegar, wine, and honey; stir well with a whisk until well-blended. Place in refrigerator for up to two days, if desired. Slowly pour marinade over hens. Cover and marinate in refrigerator 2 to 24 hours, basting once with the vinegar mixture. Preheat oven to 350°. Uncover hens, and bake at 350° for 1 hour and 25 minutes or until juices run clear, basting occassionally with the vinegar mixture. Shield wings with foil, if needed.

Yield: 8 servings
Calories: 412
Fat: 10.5g
Fiber: 8.3g

Orange-Ginger Glazed Cornish Hens

Orange-Ginger Glazed Cornish Hens

3/4 C. fresh orange juice (about 3 oranges)
2 T. minced peeled fresh ginger
1 T. low-sodium soy sauce
2 T. honey
1 T. water
2 tsp. cornstarch
2 (1 1/2-lb.) Cornish hens, skinned and halved
Cooking spray
1/2 tsp. salt
1/2 tsp. ground ginger

Preheat oven to 475°. Combine first 4 ingredients in a small saucepan; bring to a boil. Combine water and cornstarch in a small bowl, stirring with a whisk. Add to juice mixture in pan, stirring with a whisk. Cook 2 minutes or until thick and glossy, stirring constantly. Place hen halves, meaty sides up, on a foil-lined jelly roll pan coated with cooking spray; sprinkle hen halves with salt and ground ginger. Spoon juice mixture evenly over hen halves. Insert a meat thermometer into meaty part of a thigh, making sure not to touch bone. Bake at 475° for 25 minutes or until the thermometer registers 180°.

Yield: 4 servings
Calories: 188
Fat: 3.8g
Fiber: 0.3g

Rosemary-Lemon Cornish Hens with Roasted Potatoes

Rosemary-Lemon Cornish Hens with Roasted Potatoes

2 tsp. crushed dried rosemary
1/2 tsp. salt, divided
1/4 tsp. black pepper, divided
2 (1 1/4-lb.) Cornish hens
1/2 lemon, halved and divided
Cooking spray
2 C. cubed Yukon gold or red potato
2 tsp. olive oil

Preheat oven to 375°. Combine crushed dried rosemary, 1/4 tsp. salt, and 1/8 tsp. pepper. Remove and discard giblets from hens. Rinse hens with cold water; pat dry. Remove skin; trim excess fat. Working with 1 hen at a time, place 1 lemon piece in the cavity of hen; tie ends of legs together with twine. Lift wing tips up and over back; tuck under hen. Repeat procedure with remaining hen and lemon piece. Rub hens with rosemary mixture. Place hens, breast sides up, on a broiler pan coated with cooking spray. Toss potato with oil; sprinkle with 1/4 tsp. salt and 1/8 tsp. pepper. Arrange the potato around hens. Insert a meat thermometer into meaty part of a thigh, making sure not to touch bone. Bake at 375° for 1 hour or until thermometer registers 180°. Remove twine.

Yield: 2 servings
Calories: 372
Fat: 11.4g
Fiber: 2.7g

Oven-Braised Cornish Hens with Cider Vinegar and Warm Vegetable Sauce

Oven-Braised Cornish Hens with Cider Vinegar and Warm Vegetable Sauce

2 (1 1/4-lb.) Cornish hens
3 T. all-purpose flour
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
1 1/2 tsp. butter
1 tsp. olive oil
2 C. (1-inch) slices leek (about 2 large)
1/2 lb. cremini mushrooms, halved
2 garlic cloves, minced
3 C. fat-free, less-sodium chicken broth
1 C. cider vinegar
3 plum tomatoes, quartered
1 Granny Smith apple, peeled and cut into 1/2-inch slices
1/2 lb. small red potatoes, quartered
2 T. chopped fresh parsley

Preheat oven to 350º. Rinse hens with cold water; pat dry. Remove skin; trim excess fat. Split hens in half lengthwise. Combine flour, salt, and pepper in a shallow dish; dredge hens in flour mixture. Melt butter in a large Dutch oven over medium-high heat. Add oil and hens, and cook 4 minutes on each side or until browned. Remove from pan. Add leek, mushrooms, and garlic to pan; sauté 5 minutes. Add broth and vinegar, stirring to loosen browned bits. Return hens to pan; add tomatoes, apple, and potatoes. Bring to a simmer. Cover and bake at 350º for 30 minutes or until hens are done. Place hens on a serving platter, and keep warm. Remove vegetable mixture from pan with a slotted spoon; place in a serving bowl. Reserve 2 C. cooking liquid in pan; discard remaining liquid. Bring reserved cooking liquid to a boil; cook 8 minutes or until reduced by half, stirring occasionally. Pour over vegetable mixture. Sprinkle with parsley. Serve with hens.

Yield: 4 servings
Calories: 487
Fat: 14.4g
Fiber: 3.9g

Grilled Cornish Hens with Honey Mustard-Cilantro Glaze

Grilled Cornish Hens with Honey Mustard-Cilantro Glaze

3 (1 1/4-lb.) Cornish hens
3 T. mustard seeds
2 T. celery seeds
2 C. honey
1 C. cilantro leaves
3 T. dry mustard
3 T. cracked black pepper
3 T. white vinegar
2 T. olive oil
2 tsp. salt
6 garlic cloves, chopped (about 1/4 C.)
Cooking spray

Remove and discard giblets and necks from hens. Rinse hens with cold water; pat dry. Remove skin; trim excess fat. Split hens in half lengthwise. Combine the mustard seeds and celery seeds in a small skillet; cook over medium heat 1 minute or until toasted. Place seeds in a blender, and process until ground. Add honey and the next 7 ingredients (honey through garlic); process mixture until well-blended. Place hens and 1 C. honey mixture in a shallow dish; cover and marinate in refrigerator 8 hours, reserving remaining honey mixture. Prepare grill. Remove hens from dish; discard marinade. Place hens on grill rack coated with cooking spray; grill 25 minutes or until juices run clear, turning and basting frequently with the reserved honey mixture.

Yield: 6 servings
Calories: 403
Fat: 10.9g
Fiber: 1g

Pair-o-Normal Game Hens with “Break on Through to the Other Side” of Mango Salsa

Pair-o-Normal Game Hens with “Break on Through to the Other Side” of Mango Salsa

Mango salsa:
2 C. diced peeled mango
1/2 C. thinly sliced green onions
1/2 C. diced red bell pepper
1/4 C. fresh lime juice
2 tsp. minced seeded jalapeño pepper
2 tsp. chopped fresh basil
2 tsp. chopped fresh mint
2 tsp. grated orange rind

Deviled seasoning paste:
1 T. Dijon mustard
1 T. honey
1 tsp. curry powder
1 tsp. dried oregano
1 tsp. grated orange rind
1 tsp. olive oil
1/2 tsp. salt
1/4 tsp. ground red pepper
1/8 tsp. black pepper
2 (1 1/4-lb.) Cornish hens

Preheat oven to 425°. To prepare mango salsa, combine first 8 ingredients in a bowl; cover and chill. To prepare deviled seasoning paste, combine mustard and next 8 ingredients (mustard through black pepper) in a small bowl. Remove and discard giblets and necks from hens. Rinse hens with cold water; pat dry. Starting at neck cavity, loosen skin from breasts by inserting fingers, gently pushing between skin and meat. Lift wing tips up and over back; tuck under hens. Rub deviled seasoning paste under loosened skin. Place hens, breast sides up, on a broiler pan. Bake at 425° for 35 minutes or until juices run clear. Split hens in half lengthwise. Discard skin. Serve with mango salsa.

Yield: 4 servings
Calories: 303
Fat: 9.7g
Fiber: 2.2g

Baked Lemon-Garlic Chicken with Bell Peppers

Baked Lemon-Garlic Chicken with Bell Peppers

Sauce:
3/4 C. fresh lemon juice (about 6 lemons)
3/4 C. fat-free Italian dressing
1/2 tsp. freshly ground black pepper
3 garlic cloves, minced

Chicken:
2 C. (1/4-inch) red bell pepper strips
1 C. (1/4-inch) green bell pepper strips
1 C. (1/4-inch) yellow bell pepper strips
3 chicken breast halves (about 1 1/2 lb.)
3 chicken leg quarters (about 1 1/2 lb.)
12 (1/8-inch-thick) slices lemon (about 1 lemon)
Cooking spray

To prepare the sauce, combine the first 4 ingredients in a medium bowl, stirring with a whisk. Cover and chill 1/2 C. sauce. To prepare the chicken, combine remaining 1 C. sauce, bell peppers, and chicken in a large bowl, and toss to coat. Cover chicken mixture, and refrigerate for 4 hours or overnight. Preheat oven to 400°. Remove chicken from bowl, and discard the sauce. Loosen the skin from the breast halves and leg quarters by inserting fingers, gently pushing between the skin and meat. Insert 2 lemon slices under loosened skin of each chicken piece. Place the chicken pieces, loosened skin sides up, on a broiler pan coated with cooking spray. Spread the bell peppers on broiler pan around chicken. Bake at 400° for 50 minutes or until the chicken is done. Remove the skin from the chicken. Arrange chicken and bell peppers on a platter, and keep warm. Place 1/2 C. chilled sauce in a small saucepan, and cook over medium heat 3 minutes or until warm. Pour warm sauce over the baked chicken and bell peppers.

Yield: 6 servings
Calories: 216
Fat: 6.7g
Fiber: 1.7g

Bell Pepper Chicken with Feta Orzo

Bell Pepper Chicken with Feta Orzo

4 oz. uncooked orzo (rice-shaped pasta; about 1/2 C.)
4 tsp. olive oil, divided
4 (6-oz.) skinless, boneless chicken breast halves
1/2 tsp. salt
1/4 tsp. black pepper
1/8 tsp. ground red pepper
1 C. red bell pepper strips
1 C. green bell pepper strips
1 tsp. dried oregano
2 garlic cloves, minced
1 1/2 T. fresh lemon juice
3/4 C. (3 oz.) crumbled feta cheese

Cook orzo according to package directions, omitting salt and fat. While orzo cooks, heat 2 tsp. olive oil in a large nonstick skillet over medium-high heat. Sprinkle chicken with salt, black pepper, and red pepper. Add chicken to pan, and cook 4 minutes on each side or until done. Remove chicken from pan, and keep warm. Add the remaining 2 tsp. olive oil and bell peppers to pan; sauté 2 minutes. Add oregano and garlic; sauté 1 minute. Remove from heat, and stir in lemon juice. Combine orzo and feta, and serve with chicken and bell pepper mixture.

Yield: 4 servings
Serving size: 1 chicken breast half, 1/2 C. orzo mixture, and 1/3 C. bell pepper mixture

Calories: 404
Fat: 11.7g
Fiber: 2g

Crispy Salmon with Risotto and Slow-Roasted Tomatoes

Crispy Salmon with Risotto and Slow-Roasted Tomatoes

Roasted Tomatoes:
Cooking spray
9 plum tomatoes, halved
1 T. olive oil
1/2 tsp. sea salt
1/2 tsp. chopped fresh thyme
1/2 tsp. freshly ground black pepper
4 garlic cloves, minced

Risotto:
4 1/2 C. fat free, less-sodium chicken broth
1 T. olive oil
2 1/4 C. (1/2-inch-thick) sliced leek
1 1/2 C. uncooked Arborio rice
1/3 C. dry white wine
6 C. torn arugula or spinach
1/2 C. half-and-half
1/4 C. (1 oz.) grated fresh Parmesan cheese
1/4 tsp. sea salt
1/4 tsp. freshly ground black pepper

Salmon:
2 tsp. olive oil
6 (5-oz.) salmon fillets, skinned
1/2 tsp. sea salt
1/2 tsp. chopped fresh thyme
1/4 tsp. freshly ground black pepper

Thyme sprigs (optional)

Preheat oven to 350°. To prepare tomatoes, coat a foil-lined baking sheet with cooking spray. Place tomatoes, cut sides up, on baking sheet. Drizzle with 1 T. oil; sprinkle with 1/2 tsp. salt, 1/2 tsp. thyme, 1/2 tsp. pepper, and garlic. Bake at 350° for 1 1/2 hours or until very soft and slightly shriveled, turning occasionally. To prepare risotto, bring broth to a simmer in a medium saucepan (do not boil). Keep warm over low heat. Heat 1 T. oil in a large saucepan over medium-high heat. Add leek; sauté 3 minutes or until tender. Add rice; cook 1 1/2 minutes, stirring constantly. Stir in wine; cook 30 seconds or until liquid is nearly absorbed. Stir in 1 C. broth; cook 3 minutes or until liquid is nearly absorbed, stirring frequently. Add remaining broth, 1/2 C. at a time, stirring frequently until each portion of broth is absorbed before adding the next (about 25 minutes). Stir in arugula, half-and-half, cheese, 1/4 tsp. salt, and 1/4 tsp. pepper. To prepare salmon, heat 2 tsp. oil in a large nonstick skillet over medium-high heat. Sprinkle salmon with 1/2 tsp. salt, 1/2 tsp. thyme, and 1/4 tsp. pepper. Place fillets, skin sides up, in pan; cook 5 minutes. Turn fillets over, and cook an additional 2 minutes or until fish flakes easily when tested with a fork. Arrange 3 tomato halves, cut sides up, in a spoke-like pattern in center of each of 6 plates. Mound 2/3 C. risotto in center of each plate (leaving about a 1 1/2-inch edge of tomatoes uncovered). Arrange fillets on risotto. Garnish with thyme sprigs, if desired.

Yield: 6 servings
Calories: 569
Fat: 18.8g
Fiber: 3.1g

Roasted Salmon and Leeks in Phyllo Packets

Roasted Salmon and Leeks in Phyllo Packets

1/2 C. (2-inch) julienne-cut leek
1/2 C. (2-inch) julienne-cut carrot
2 tsp. minced fresh tarragon
1/2 tsp. salt, divided
4 (6-oz.) salmon fillets (about 1 inch thick)
1/8 tsp. freshly ground black pepper
12 (18 x 14-inch) sheets frozen phyllo dough, thawed and divided
Cooking spray
2 tsp. fresh lemon juice, divided
4 lemon wedges

Preheat oven to 400°. Cook leek and carrot in boiling water 1 minute; drain. Combine leek mixture, tarragon, and 1/4 tsp. salt in a small bowl, tossing gently. Sprinkle salmon evenly with remaining 1/4 tsp. salt and pepper. Place 1 phyllo sheet on a large cutting board or work surface (cover the remaining dough to prevent drying); lightly coat with cooking spray. Repeat layers twice, ending with phyllo. Gently press phyllo layers together. Lightly coat top phyllo sheet with cooking spray. Arrange 1/4 C. leek mixture along center of 1 short edge of phyllo, leaving a 4-inch border; top with 1 fillet. Drizzle with 1/2 tsp. juice. Fold long edges of phyllo over fish. Starting at short edge with 4-inch border, roll up jelly-roll fashion. Place wrapped fish, seam side down, on a baking sheet coated with cooking spray. Lightly coat wrapped fish with cooking spray. Repeat procedure with remaining phyllo, cooking spray, leek mixture, salmon, and juice. Bake at 400° for 15 minutes or until lightly browned, and let stand 5 minutes before serving. Serve with lemon wedges.

Yield: 4 servings
Calories: 457
Fat: 16.5g
Fiber: 1.8g

Veal Chops with Sage-Balsamic Sauce and Warm Mushroom Salad

Veal Chops with Sage-Balsamic Sauce and Warm Mushroom Salad

Veal:
1/4 C. balsamic vinegar
2 T. fresh lemon juice
1/4 tsp. freshly ground black pepper
2 tsp. extravirgin olive oil
1 tsp. grated lemon rind
2 tsp. chopped fresh sage
2 garlic cloves, minced
4 (8-oz.) veal chops, trimmed
Cooking spray
1/8 tsp. salt

Salad:
1 large Walla Walla or other sweet onion, cut into 1/2-inch-thick slices (about 1/2 lb.)
1 lb. portobello mushrooms, stemmed
1/4 C. low-sodium soy sauce or tamari
1 T. fresh lemon juice
1 tsp. honey
1 T. chopped fresh chives
1 T. chopped fresh flat-leaf parsley
1/4 tsp. freshly ground black pepper

Sauce:
1 C. fat-free, less-sodium chicken broth
1 tsp. red currant jelly

To prepare veal, combine first 7 ingredients in a large heavy-duty zip-top plastic bag. Add chops; seal bag, tossing gently to coat. Refrigerate for at least 2 hours, turning occasionally. Preheat broiler. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Remove chops from marinade, reserving marinade. Sprinkle chops with salt. Add to pan; cook 4 minutes on each side or until desired degree of doneness. Remove chops from pan. To prepare salad, place onion and mushrooms, gill sides up, on a broiler pan coated with cooking spray. Combine soy sauce, 1 T. juice, and honey, stirring with whisk. Spoon soy sauce mixture evenly over mushrooms and onion. Broil 3 minutes; turn onion. Broil an additional 3 minutes or until onion is tender. Cut the mushrooms into thick slices. Combine mushrooms, onion, chives, and parsley. Sprinkle with 1/4 tsp. pepper; toss gently. To prepare sauce, combine reserved marinade, broth, and jelly; add to pan, scraping pan to loosen browned bits. Bring to a boil; cook until reduced to 1/4 C. (about 6 minutes), stirring frequently. Serve sauce with chops and mushroom salad.

Yield: 4 servings
Calories: 391
Fat: 12.7g
Fiber: 3.1g

Shrimp-and-Quince Curry

Shrimp-and-Quince Curry

1 T. margarine
2 C. diced cored peeled quince (about 2 quinces)
1 1/2 C. low-salt chicken broth, divided
1 C. chopped onion
2 T. minced peeled fresh ginger
1 T. minced seeded jalapeño pepper
2 garlic cloves, minced
2 T. curry powder
2 C. canned crushed tomatoes with added purée, undrained
1 C. diced red bell pepper
1 C. diced yellow bell pepper
1/4 C. dried currants
2 lb. medium shrimp, peeled and deveined
1 T. water
2 tsp. cornstarch
2/3 C. plain fat-free yogurt
1/2 tsp. salt
1/4 tsp. black pepper
8 C. hot cooked rice
2 T. sliced green onions

Melt the margarine in a large nonstick skillet over medium-high heat. Add quince; sauté 3 minutes or until lightly browned. Add 1/2 C. broth and onion. Simmer 12 minutes or until liquid evaporates. Add ginger, jalapeño, and garlic; sauté 1 minute. Add curry powder; sauté 1 minute. Add 1 C. broth and tomatoes. Bring to a boil; reduce heat, and simmer 15 minutes. Add bell peppers and currants; simmer 5 minutes. Add shrimp; simmer 4 minutes. Combine water and cornstarch. Stir yogurt until smooth. Add the cornstarch mixture, yogurt, salt, and pepper to skillet. Bring to a simmer, and cook 1 minute or until mixture is slightly thick, stirring constantly. Serve the curry over rice, and sprinkle with green onions.

Yield: 8 servings
Calories: 411
Fat: 3.6g
Fiber: 3.6g

Lemon-Sage Turkey with Wild-Mushroom Gravy

Lemon-Sage Turkey with Wild-Mushroom Gravy

3 T. grated lemon rind
1/4 C. fresh lemon juice
3 T. dried thyme
2 T. dried rubbed sage
1 T. cracked black pepper
1 tsp. salt
1 (12-lb.) fresh or frozen turkey, thawed
2 (16-oz.) cans fat-free, less-sodium chicken broth
Cooking spray
Wild-Mushroom Gravy

Combine first 6 ingredients; set aside. Remove and discard giblets from turkey, reserving neck for gravy. Rinse turkey with cold water; pat dry. Trim excess fat. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat. Lift wing tips up and over back; tuck under turkey. Rub spice mixture under loosened skin; rub into the body cavity. Preheat oven to 350°. Pour 1 can of broth in bottom of a shallow roasting pan. Place turkey, breast side up, on a rack coated with cooking spray. Place rack in roasting pan. Insert meat thermometer into meaty part of thigh, making sure not to touch bone. Bake at 350° for 1 1/2 hours. Carefully pour 1 can of broth into pan. Bake an additional 1 1/2 hours or until thermometer registers 180°. Remove turkey from oven; reserve pan drippings to make gravy. Cover turkey loosely with foil; let stand 15 to 20 minutes. Discard skin. Serve with Wild-Mushroom Gravy.

Yield: 12 servings
Calories: 308
Fat: 6.7g
Fiber: .7g

Wild-Mushroom Gravy

Wild-Mushroom Gravy

Pan drippings
2 C. water
3/4 C. thinly sliced shallots
1/2 C. thinly sliced carrot
1 turkey neck
1 C. sliced button mushrooms
1 C. thinly sliced shiitake mushroom caps (about 3 1/2 oz.)
5 T. all-purpose flour
1 tsp. red currant jelly
1/4 tsp. black pepper

Place a large zip-top plastic bag inside a 4-C. measure. Pour drippings from turkey roasting pan into bag; let stand 10 minutes (fat will rise to the top). Seal bag; carefully snip off 1 bottom corner of bag. Drain drippings to measure 2 C., stopping before fat layer reaches opening. Reserve 2 T. fat in bag; set aside. Combine water, shallots, carrot, and turkey neck in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 30 minutes. Strain cooking liquid through a sieve over a bowl, reserving 3/4 C. cooking liquid. Discard solids, reserving turkey neck. Remove meat from neck; chop. Add meat and cooking liquid to defatted 2 C. drippings in 4-C. measure. Heat reserved 2 T. fat in a medium saucepan over medium heat. Add mushrooms; sauté 2 minutes. Add flour; cook 1 minute. Gradually add cooking liquid mixture; cook 10 minutes or until slightly thick, stirring occasionally. Remove from heat; stir in jelly and pepper.

Yield: 3 C.
Serving size: 1/4 C.

Calories: 43
Fat: 2.5g
Fiber: .3g

Orange-Currant Chicken with Toasted Walnuts

Orange-Currant Chicken with Toasted Walnuts

1/3 C. currants or raisins
1/2 tsp. grated orange rind
3 T. orange marmalade
3 T. orange juice
2 T. low-sodium soy sauce
1 tsp. curry powder
Cooking spray
1 lb. skinned, boned chicken breast, cut into bite-size pieces
1 C. chopped red bell pepper
1 3/4 C. water, divided
1 C. uncooked couscous
1/4 C. chopped walnuts, toasted

Combine first 6 ingredients in a small bowl; set aside. Place a nonstick skillet coated with cooking spray over medium-high heat until hot. Add chicken and bell pepper sauté 4 minutes or until chicken is browned. Stir in 1/4 C. water, scraping pan to loosen browned bits. Stir in currant mixture, and cook chicken over medium heat 2 minutes or until slightly thick. Set chicken aside, and keep warm. Bring 1 1/2 C. water to a boil in a medium saucepan; gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork. Serve chicken and sauce over couscous. Sprinkle with walnuts.

Yield: 4 servings
Calories: 406
Fat: 7g
Fiber: 2.9g

Monte Cristo Sandwich with Sweet Mustard Sauce

Monte Cristo Sandwich with Sweet Mustard Sauce

Sauce:
1/4 C. red currant jelly
2 T. Dijon mustard
1 T. orange juice
1 T. water

Sandwiches:
2/3 C. egg substitute
1/2 C. fat-free milk
1/4 tsp. salt
1/4 tsp. black pepper
4 (1-oz.) slices cooked turkey breast
4 (1-oz.) slices cooked ham
4 (1-oz.) slices 50%-less-fat Jarlsberg or Swiss cheese
8 (1-oz.) slices white bread
Cooking spray
1 1/2 tsp. powdered sugar

To prepare sauce, combine first 4 ingredients in a small saucepan over low heat, stirring well with a whisk. Cook until jelly melts. To prepare sandwiches, combine egg substitute, milk, salt, and pepper in a shallow dish. Place one slice each of the turkey, ham, and cheese on each of 4 bread slices. Top with remaining bread slices. Dip both sides of each sandwich into the egg substitute mixture. Place sandwiches in a large nonstick skillet coated with cooking spray over medium-high heat. Reduce heat to medium; cook for 3 minutes on each side or until sandwiches are golden. Sprinkle sandwiches with powdered sugar. Serve sandwiches with sauce.

Yield: 4 servings
Calories: 394
Fat: 7.7g
Fiber: 1.2g

Grape-and-Currant Tart with Fontina Cheese

Grape-and-Currant Tart with Fontina Cheese

1/2 C. boiling water
1/4 C. dried currants
6 (3/4-oz.) slices white bread
Vegetable cooking spray
1 1/2 C. skim milk, divided
1 1/4 C. (5 oz.) diced fontina cheese
1 1/4 C. seedless red grapes, halved
2 T. all-purpose flour
1/3 C. sugar
2 T. yellow cornmeal
1 tsp. grated lemon rind
3 egg whites, lightly beaten
1 egg, lightly beaten
1 tsp. extra-virgin olive oil
1 T. sugar
2 tsp. chopped fresh rosemary

Preheat oven to 350°. Combine boiling water and currants; let stand 15 minutes. Drain and set aside. Trim crusts from bread; discard crusts. Cut each slice into 4 triangles; place triangles in a single layer in a 10-inch quiche dish coated with cooking spray. Pour 1/2 C. milk over bread; let stand 5 minutes. Top with currants, cheese, and grapes. Place flour in a bowl, and gradually add remaining 1 C. milk, stirring with a wire whisk until blended. Stir in 1/3 C. sugar, cornmeal, lemon rind, egg whites, and egg; pour over tart. Drizzle oil over tart, and sprinkle with 1 T. sugar and rosemary. Bake at 350° for 45 minutes or until set; let cool on a wire rack.

Yield: 8 servings
Calories: 219
Fat: 7.6g
Fiber: .8g

Glazed Beets and Cabbage with Pepper-Toasted Pecans

Glazed Beets and Cabbage with Pepper-Toasted Pecans

1 tsp. stick margarine
2 tsp. sugar
Dash of ground red pepper
Dash of black pepper
Dash of ground cinnamon
1/2 C. chopped pecans
Cooking spray
3 (15-oz.) cans whole baby beets, undrained
1/4 C. red currant jelly
1/4 C. red wine vinegar
1/4 tsp. salt
1/8 tsp. white pepper
1 1/2 C. thinly sliced shallots
3 C. coarsely chopped red cabbage

Preheat oven to 325°. Melt the margarine in a small saucepan over medium heat. Add sugar, red pepper, black pepper, and cinnamon; cook 30 seconds, stirring constantly. Remove from heat; stir in pecans. Spread pecan mixture onto a baking sheet coated with cooking spray. Bake at 325° for 8 minutes; cool. Set aside. Drain beets in a colander over a bowl, reserving 3 T. liquid. Combine reserved beet liquid, jelly, vinegar, salt, and white pepper; set aside. Cut beets in half; set aside. Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add shallots; sauté 4 minutes or until tender. Add cabbage, and saute 10 minutes or until tender. Add jelly mixture and beets to skillet; bring to a boil. Reduce heat; simmer, uncovered, 5 minutes or until liquid is slightly thick. Spoon into a bowl; sprinkle with pecan mixture.

Yield: 12 servings
Calories: 99
Fat: 2.3g
Fiber: 1.5g

Spiced Turkey with Fresh-Pear Chutney

Spiced Turkey with Fresh-Pear Chutney

1 (12-lb.) fresh or frozen whole turkey, thawed
3 T. pear juice
2 tsp. grated peeled fresh ginger
1 tsp. ground cinnamon
1 tsp. ground cloves
1 tsp. ground allspice
2 Granny Smith apples, cored and quartered
1 (2-inch) piece peeled fresh ginger, thinly sliced
Cooking spray
Fresh-Pear Chutney

Remove giblets and neck from turkey; discard. Rinse turkey thoroughly with cold water; pat dry. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat. Tie ends of legs with cord. Lift wing tips up and over back; tuck under turkey. Preheat oven to 350°. Combine pear juice, grated ginger, cinnamon, cloves, and allspice in a small bowl. Rub spice mixture under loosened skin. Stuff cavity of turkey with apples and sliced ginger. Place turkey on a broiler pan coated with cooking spray or on a rack set in a shallow roasting pan. Insert meat thermometer into meaty part of thigh, making sure not to touch bone. Bake at 350° for 3 hours or until thermometer registers 180°. (Cover turkey loosely with foil if it gets too brown.) Remove turkey from oven. Cover turkey loosely with foil; let stand at least 10 minutes before carving. Discard apples and sliced ginger. Serve with Fresh-Pear Chutney.

Yield: 12 servings
Calories: 310
Fat: 4.3g
Fiber: 1.6g

Fresh-Pear Chutney

Fresh-Pear Chutney

1 C. chopped red onion
1/3 C. packed brown sugar
1/4 C. currants
1/4 C. rice vinegar
1/2 tsp. crushed red pepper
1/2 tsp. minced peeled fresh ginger
1/4 tsp. ground cinnamon
1/4 tsp. ground cloves
3 C. chopped peeled pear

Combine first 8 ingredients in a small saucepan; bring to a boil. Cover, reduce heat, and simmer 5 minutes. Remove from heat; cool 10 minutes. Place in a medium bowl; stir in pear.

Yield: 3 C.
Serving Size: 1/4 C.

Calories: 55
Fat: .2g
Fiber: 1.5g

Citrus Couscous Salad

Citrus Couscous Salad

2 C. fresh orange juice, divided
1/2 C. water
1 tsp. salt
1 (10-oz.) package couscous (about 1 2/3 C.)
1/2 C. dried apricots, sliced
1/2 C. dried currants
2 T. red wine vinegar
1 C. chopped seeded cucumber
3/4 C. chopped green onions
1/2 C. coarsely chopped pistachios
1/4 C. chopped fresh mint
1/4 C. fresh lemon juice
2 T. extra virgin olive oil

Bring 1 1/2 C. orange juice, water, and salt to a boil in a medium saucepan; gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork. Place couscous in a large bowl. Combine 1/2 C. orange juice, apricots, currants, and vinegar in a small saucepan; bring to a boil. Remove from heat; let stand 15 minutes. Drain and discard cooking liquid. Add apricot mixture, cucumber, and remaining ingredients to couscous, tossing to combine.

Yield: 8 servings
Calories: 295
Fat: 7.4g
Fiber: 5g

Charlotte Russe Parfaits

Charlotte Russe Parfaits

1/2 C. sugar
1/4 C. cornstarch
1 egg
2 1/2 C. skim milk
2 T. margarine
1 tsp. vanilla extract
1 1/2 C. frozen reduced-calorie whipped topping, thawed and divided
20 ladyfingers
3 T. black cherry preserves with Chambord liqueur or red currant jelly
Mint leaves (optional)

Combine sugar, cornstarch, and egg in a bowl; stir well with a wire whisk, and set aside. Heat milk over medium-high heat in a medium heavy saucepan to 180° or until tiny bubbles form around edge (do not boil). Remove from heat. Gradually add hot milk to sugar mixture, stirring constantly with whisk. Return milk mixture to pan. Add margarine, and cook over medium heat 5 minutes or until thickened and bubbly, stirring constantly. Reduce heat to low, and cook an additional 2 minutes, stirring constantly. Remove from heat; stir in vanilla. Pour into a bowl; cover surface with plastic wrap, and let cool completely. Uncover and gently fold in 1 C. whipped topping; cover and chill at least 2 hours. Split ladyfingers in half lengthwise. Line each of 8 dessert compotes with 5 ladyfinger halves, standing upright. Spoon 1/2 C. custard into center of each compote. Melt preserves, and drizzle over custard. Top each serving with 1 T. whipped topping. Garnish with mint leaves, if desired.

Yield: 8 servings
Calories: 202
Fat: 5.9g
Fiber: 0g

Beef Triangles with Chutney Sauce

Beef Triangles with Chutney Sauce

1/2 C. plain low-fat yogurt
1/2 C. mango chutney
1 lb. ground chuck
1/2 C. chopped onion
1/3 C. dried currants
1/2 tsp. salt
1/2 tsp. ground cumin
1/4 tsp. ground nutmeg
1/4 tsp. ground cinnamon
1/8 tsp. ground red pepper
1/8 tsp. black pepper
1/2 C. water
1 T. cornstarch
15 sheets frozen phyllo dough, thawed
Butter-flavored vegetable cooking spray

Combine yogurt and mango chutney in a bowl; stir well, and set chutney sauce aside. Cook meat and onion in a large nonstick skillet over medium heat until browned, stirring to crumble. Drain meat mixture in a colander; wipe drippings from skillet with a paper towel. Return meat mixture to skillet. Add currants and next 6 ingredients (currants through black pepper); stir well. Combine water and cornstarch; stir well, and add to the meat mixture. Cook over medium heat 2 minutes, stirring constantly. Remove from heat; set aside. Working with 1 phyllo sheet at a time, cut each sheet lengthwise into 4 (3 1/2-inch-wide) strips; lightly coat strips with cooking spray (cover remaining phyllo dough to keep it from drying out). Stack 2 strips, and spoon about 1 T. meat mixture onto one end of each stack. Fold the left bottom corner over mixture, forming a triangle; keep folding back and forth into a triangle to end of strip. Place triangles, seam sides down, on a baking sheet; lightly coat with cooking spray. Bake at 400� for 12 minutes or until golden. Serve warm with chutney sauce.

Yield: 30 appetizers
Serving size: 1 triangle and 1 1/2 tsp. sauce

Calories: 82
Fat: 3g
Fiber: 0g

Red Currant-Glazed Pork Chops

Red Currant-Glazed Pork Chops

4 (4-oz.) lean, boned center-cut loin pork chops (about 1/2 inch thick)
3/4 tsp. rubbed sage
1/2 tsp. salt
1/4 tsp. pepper
Vegetable cooking spray
1/4 C. red currant jelly
2 T. balsamic vinegar

Trim fat from chops. Sprinkle sage, salt, and pepper over both sides of chops. Coat a medium nonstick skillet with cooking spray; place over medium heat until hot. Add chops, and cook for 7 minutes on each side or until done. Remove the chops from skillet, and place on a serving platter; set aside, and keep warm. Add jelly and vinegar to skillet, and cook 2 minutes or until thickened and bubbly, stirring constantly. Spoon over chops.

Yield: 4 servings
Calories: 234
Fat: 8.3g
Fiber: .2g

Filet Mignon with Red Currant-Green Peppercorn Sauce

Filet Mignon with Red Currant-Green Peppercorn Sauce

1 1/2 C. Merlot
1/4 C. finely chopped shallots
1/4 C. red currant jelly
1 T. drained brine-packed green peppercorns, finely chopped
2 tsp. butter
4 (4-oz.) beef tenderloin steaks, trimmed (1 inch thick)
1/4 tsp. kosher salt
1/4 tsp. freshly ground black pepper

Prepare grill to medium-high heat. Combine wine and shallots in a small saucepan. Bring to a boil; cook until reduced to 1/4 C. (about 10 minutes). Strain through a sieve over a bowl; discard solids. Return wine to pan, and add jelly and green peppercorns. Cook over medium heat until jelly melts (about 2 minutes), stirring occasionally. Remove from heat. Stir in butter; keep warm. Sprinkle steaks with salt and black pepper. Place beef on grill rack; cook 4 minutes on each side or until desired degree of doneness. Serve sauce with beef.

Yield: 4 servings
Calories: 302
Fat: 13g
Fiber: .2g

Shrimp-Poblano Rice

Shrimp-Poblano Rice

1 3 1/2-oz. bag boil-in-bag long-grain rice
3 T. sliced almonds, toasted
1/2 tsp. salt, divided
1 1/2 lb. large shrimp, peeled and deveined
1/2 tsp. black pepper
Cooking spray
2 T. olive oil, divided
1 poblano chile, seeded and chopped
1/4 C. chopped fresh cilantro
1/4 C. fresh lemon juice (about 2 lemons)
4 lemon wedges

Cook rice according to package directions, omitting salt and fat. Stir in the almonds and 1/4 tsp. salt. Keep rice mixture warm. While rice cooks, heat a large nonstick skillet over medium-high heat. Sprinkle shrimp with 1/4 tsp. salt and black pepper. Coat pan with cooking spray. Add 1 1/2 tsp. oil to pan. Add poblano; cook 3 minutes or until lightly browned, stirring frequently. Reduce heat to medium. Add shrimp; cook 4 minutes or until shrimp are done. Remove from heat. Combine 1 1/2 T. of oil, cilantro, and lemon juice, stirring with a whisk. Add cilantro mixture to shrimp mixture; toss to coat. Divide rice evenly among 4 plates; top with shrimp mixture. Serve with lemon wedges.

Yield: 4 servings
Serving size: 1/2 C. rice mixture, about 1 C. shrimp mixture, and 1 lemon wedge

Calories: 385
Fat: 13.2g
Fiber: 1.3g

Quinoa Salad with Apricots and Pistachios

Quinoa Salad with Apricots and Pistachios

Salad:
3 C. water
1 C. uncooked quinoa
1/2 tsp. salt
4 C. thinly sliced romaine lettuce
1/3 C. dried apricots (about 10), quartered
1/3 C. golden raisins
1/4 C. shelled dry-roasted pistachios
1/4 C. thinly sliced green onions
1/4 C. chopped fresh parsley
1/4 C. chopped fresh cilantro
2 T. finely chopped fresh mint
1/4 tsp. black pepper

Vinaigrette:
1/2 tsp. grated lime rind
3 T. fresh lime juice
2 T. mirin (sweet rice wine) or slightly sweet white wine (such as Riesling)
1 T. olive oil
1/2 to 1 tsp. minced jalapeño pepper
1/4 tsp. salt
1/4 tsp. ground cumin
1/4 tsp. ground coriander
1/4 tsp. paprika

To prepare the salad, combine water, quinoa, and salt in a large saucepan. Bring to a boil; reduce heat, and simmer 15 minutes. Drain the quinoa mixture through a sieve over a bowl, reserving 3 T. cooking liquid. Combine quinoa mixture, lettuce, and next 8 ingredients (lettuce through black pepper) in a large bowl; set aside.
To prepare the vinaigrette, combine reserved 3 T. cooking liquid, lime rind, and remaining ingredients in a bowl, stirring well with a whisk. Pour vinaigrette over quinoa mixture, and toss well to coat.

Yield: 4 servings
Calories: 365
Fat: 11.8g
Fiber: 10.6g

Lemon-Basil Risotto with Tomato Topping

Lemon-Basil Risotto with Tomato Topping

Topping:
1 1/2 C. chopped seeded tomato
2 T. chopped green onions
1 1/2 tsp. extravirgin olive oil
1 tsp. balsamic vinegar
1/4 tsp. crushed red pepper
Dash of sugar
Dash of salt
Dash of freshly ground black pepper

Risotto:
2 T. butter
1 C. chopped onion
1 1/2 C. Arborio rice
2 garlic cloves, minced
1/2 C. dry white wine
4 C. fat-free, less-sodium chicken broth
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
1/8 tsp. ground nutmeg
1 C. (4 oz.) grated fresh Parmesan cheese
1 tsp. grated lemon rind
3 T. fresh lemon juice
1/3 C. finely chopped fresh basil

To prepare topping, combine first 8 ingredients. Cover and let stand at room temperature. To prepare risotto, melt butter in a 6-quart pressure cooker over medium heat. Add onion; cook 2 minutes, stirring frequently. Add rice and garlic; cook 2 minutes, stirring constantly. Add wine; cook 1 minute or until liquid is absorbed, stirring frequently. Stir in broth, 1/2 tsp. salt, 1/4 tsp. black pepper, and nutmeg. Close lid securely, and bring to high pressure over high heat. Adjust heat to medium or level needed to maintain high pressure; cook 6 minutes. Remove from heat; place cooker under cold running water. Remove lid. Stir in cheese, rind, juice, and basil. Top with tomato topping.

Yield: 6 servings
Calories: 368
Fat: 10g
Fiber: 2.3g