Vegetable Lasagna

Vegetable Lasagna

1 tsp. olive oil
3/4 C. sliced mushrooms
3/4 C. chopped zucchini
1/2 C. sliced carrot
1/2 C. chopped red bell pepper
1/2 C. thinly sliced red onion
1 (26-oz.) bottle fat-free tomato basil pasta sauce
2 T. commerical pesto
1 (15-oz.) carton part-skim ricotta cheese
Cooking spray
6 hot cooked lasagna noodles (about 6 oz. uncooked), cut in half
3/4 C. (3 oz.) shredded part-skim mozzarella cheese

Preheat oven to 375º. Heat oil in a medium saucepan over medium heat. Add mushrooms and the next 4 ingredients (mushrooms through onion); cook for 5 minutes, stirring frequently. Add pasta sauce; bring to a boil. Reduce heat, and simmer 10 minutes. Combine pesto and ricotta in a small bowl. Spread 1/2 C. tomato mixture in the bottom of a 8-inch square baking dish or pan coated with cooking spray. Arrange 4 noodle halves over tomato mixture. Top noodles with half of ricotta mixture and 1 C. tomato mixture. Repeat layers, ending with noodles. Spread remaining tomato mixture over noodles; sprinkle with mozzarella. Cover and bake at 375º for 30 minutes. Uncover and bake an additional 20 minutes. Let stand 10 minutes. Note: To make ahead, assemble as directed; stop before baking. Cover and refrigerate overnight. Let stand 30 minutes at room temperature; bake as directed.

Yield: 6 servings
Calories: 328
Fat: 10.9g
Fiber: 3.7g

Chicken Chiles Rellenos Casserole

Chicken Chiles Rellenos Casserole

1/2 lb. ground chicken
1 C. chopped onion
1 3/4 tsp. ground cumin
1 1/2 tsp. dried oregano
1/2 tsp. garlic powder
1/4 tsp. salt
1/4 tsp. pepper
1 (16-oz.) can fat-free refried beans
2 (4-oz.) cans whole green chiles, drained and cut lengthwise into quarters
1 C. (4 oz.) preshredded colby-Jack cheese
1 C. frozen whole kernel corn, thawed and drained
1/3 C. all-purpose flour
1/4 tsp. salt
1 1/3 C. skim milk
1/8 tsp. hot sauce
2 eggs, lightly beaten
2 egg whites

Cook chicken and onion in a nonstick skillet over medium-high heat until browned, stirring to crumble. Combine chicken mixture, cumin, and next 5 ingredients in a bowl. Stir well, and set aside. Arrange half of green chile strips in an 11 x 7-inch baking dish; top with half of cheese. Spoon mounds of bean mixture onto cheese, and spread gently, leaving a 1/4-inch border around edge of dish; top with corn. Arrange remaining chile strips over corn; top with remaining cheese. Set aside. Combine flour and salt in a bowl; gradually add milk and hot sauce, stirring with a wire whisk until blended. Stir in eggs and egg whites; pour over casserole. Bake at 350° for 1 hour and 5 minutes or until set; let stand 5 minutes.

Yield: 6 servings
Calories: 292
Fat: 9.5g
Fiber: 5.2g

Chipotle Tamale Pie

Chipotle Tamale Pie

1 3/4 C. chopped onion
3/4 C. chopped green bell pepper
3/4 lb. ground round
1/2 C. bottled salsa
1 to 2 T. bottled chipotle sauce (such as La Preferidia) or hot sauce
1 (15 1/2-oz.) can pinto beans in zesty sauce (such as S&W), undrained
1 (14.5-oz.) can no-salt-added diced tomatoes, drained
3/4 C. chopped fresh cilantro, divided
1 C. all-purpose flour
3/4 C. yellow cornmeal
2 T. sugar
2 tsp. baking powder
1/2 tsp. salt
2/3 C. 1% low-fat milk
1 1/2 T. butter, melted
1 large egg, lightly beaten

Preheat oven to 400�. Heat a large nonstick skillet over medium-high heat. Add onion, bell pepper, and beef; cook 5 minutes or until meat is browned, stirring to crumble. Stir in the salsa, chipotle sauce, beans, and tomatoes; cook 5 minutes, stirring occasionally. Stir in 1/2 C. cilantro. Spoon beef mixture into a 3-quart casserole. Lightly spoon flour into a dry measuring C.; level with a knife. Combine flour and next 4 ingredients (flour through salt) in a large bowl. Add 1/4 C. cilantro, milk, butter, and egg; stir until well-blended. Spoon the batter over beef mixture; spread evenly. Bake at 400� for 35 minutes or until golden.

Yield: 8 servings
Calories: 329
Fat: 11g
Fiber: 5.8g

Spam Fried Rice I

Spam Fried Rice I

3 tsp. cooking oil
2 eggs, lightly beaten
1/4 tsp. salt
1/8 tsp. pepper
3 C. cooked, leftover rice (break up the clumps first!)
3/4 C. Spam (in chunks or in strips)
3/4 C. chopped veggies (peas, carrots, cucumber, bell peppers, onions, etc)
1 tsp. oyster sauce or 1 1/2 tsp. soy sauce
4 green onions, thinly sliced
2 garlic pieces (skin removed and sliced or cracked open)

Step 1. Put skillet on high heat. Add 1 tsp. oil and very lightly scramble eggs, salt, and pepper. Put eggs on the side on a plate or C.. Only lightly scramble them because we will put them back in later and cook them some more. Step 2. Put 2 tsp. oil in and let it heat up to medium-high heat. Add the garlic and spam. Let it lightly brown. The garlic fragrance should fill your kitchen too. Then add in your rice (de-clumped). Add the oyster sauce or soy sauce evenly and stir everything. Step 3. As you cook your rice, it should start to soak up the oyster sauce or soy sauce and may get a little crisp too, since leftover rice is not very wet. But stir occasionally, as you don’t want your rice to burn. Finally, add in your veggies, your green onion, and your eggs back in. Optional: Fried rice is really a flexible dish, so you can add anything you like! I personally like to add cayenne pepper and bits of ginger

Citrus-Glazed Scallops with Avocado Salsa

Citrus-Glazed Scallops with Avocado Salsa

Scallops:
1 1/2 lb. large sea scallops, cut in half horizontally
1/4 tsp. salt
1/4 tsp. black pepper

Glaze:
1/4 C. fresh lime juice
1/4 C. fresh orange juice
2 T. fresh lemon juice
1 T. grated peeled fresh ginger
2 T. honey
1 tsp. olive oil
1/4 tsp. ground red pepper
1 garlic clove, crushed
1/2 C. chopped green onions
1/4 C. finely chopped fresh cilantro

Salsa:
1/2 C. chopped seeded plum tomato
1/2 C. diced peeled avocado
1/4 C. finely chopped red onion
1 T. finely chopped fresh cilantro
1 T. chopped jalapeo pepper
1 T. fresh lime juice
1/2 tsp. olive oil
1/8 tsp. salt
1/8 tsp. black pepper
1 garlic clove, crushed
8 Bibb lettuce leaves (optional)

To prepare scallops, heat a large nonstick skillet over medium-high heat. Combine first 3 ingredients in a bowl; toss well. Add scallops to pan; cook 2 minutes on each side or until browned. Remove from pan; keep warm. To prepare glaze, combine lime juice and the next 7 ingredients (lime juice through 1 garlic clove) in a small bowl; stir with a whisk. Add juice mixture to pan. Cook 7 minutes or until glaze becomes shiny and begins to thicken. Drizzle the citrus glaze over the scallops; add green onions and 1/4 C. cilantro. Toss well. To prepare salsa, combine chopped tomato and remaining ingredients except lettuce; toss well. Serve on Bibb lettuce leaves, if desired.

Yield: 4 servings
Calories: 262
Fat: 6.1g
Fiber: 2.2g

Spiced Shrimp with Avocado Oil

Spiced Shrimp with Avocado Oil

1 1/2 lb. medium shrimp, peeled and deveined
1 tsp. sugar
1/4 tsp. kosher salt
1 T. chili powder
1/2 tsp. ground cumin
1/2 tsp. ground coriander
1/2 tsp. dried oregano
1 1/2 T. avocado oil, divided
Lime wedges

Sprinkle shrimp with sugar and salt. Combine chili powder, cumin, coriander, and oregano. Lightly coat shrimp with spice mixture. Heat a large nonstick skillet over medium-high heat. Add 1 tsp. oil and half of shrimp; sauté 4 minutes or until done. Remove from pan. Repeat procedure with 1 tsp. oil and remaining shrimp. Place shrimp on a platter; drizzle remaining 2 1/2 tsp. oil over shrimp. Serve with lime wedges.

Yield: 5 servings
Calories: 193
Fat: 6.9g
Fiber: .8g

Truffle-Scented Risotto in Phyllo

Truffle-Scented Risotto in Phyllo

2 tsp. olive oil
1/3 C. finely chopped onion
1 tsp. minced fresh thyme
1 garlic clove, minced
1/2 C. uncooked Arborio rice
2 T. dry white wine
1 1/2 C. water
1/2 tsp. fine sea salt
2 T. grated fresh Parmesan cheese
2 tsp. butter
1 tsp. white truffle oil
1/4 tsp. black pepper
6 sheets frozen phyllo dough, thawed
Cooking spray
2 T. chopped fresh parsley

Heat olive oil in a large nonstick skillet over medium-high heat. Add onion; saute 3 minutes. Add thyme and garlic; saute 1 minute. Stir in rice; saute 1 minute. Stir in wine; cook 1 minute or until liquid is nearly absorbed, stirring constantly. Add water and salt; bring to a boil. Cover, reduce heat, and simmer 18 minutes. Remove from heat. Stir in cheese, butter, truffle oil, and pepper. Cool. Preheat oven to 375°. Place 1 phyllo sheet on a large cutting board or work surface (cover remaining dough to keep from drying); lightly coat sheet with cooking spray. Repeat layers with remaining phyllo and cooking spray, ending with phyllo. Gently press phyllo layers together. Lightly coat top phyllo sheet with cooking spray. Cut phyllo layers into 24 (1 1/2-inch) squares using a sharp knife or pizza cutter. Carefully place 1 layered square in each of 24 miniature muffin C. coated with cooking spray; gently press squares into pan to form cups. Bake at 375° for 5 minutes or until crisp. Remove phyllo cups from pan. Fill each C. with 1 T. risotto. Sprinkle C. evenly with parsley.

Yield: 12 servings
Calories: 88
Fat: 2.7g
Fiber: .5g

Mussels with Leeks, Fennel, and Tomatoes

Mussels with Leeks, Fennel, and Tomatoes

3 C. Lobster Stock
3/4 C. thinly sliced leek
3/4 C. thinly sliced fennel bulb
2/3 C. finely chopped shallots
1/3 C. dry white wine
1/4 tsp. black pepper
2 lb. mussels
1/2 C. chopped seeded tomato
1 1/2 tsp. chopped fresh chives

Simmer first 6 ingredients in a Dutch oven over high heat. Add mussels; cover, reduce heat, and cook 4 minutes or until shells open. Remove from heat; discard any unopened shells. Divide mussels and broth evenly between 2 shallow bowls. Sprinkle with tomato and chives.

Yield: 2 servings
Serving size: about 18 mussels, 2 C. broth, 1/4 C. tomato, and 3/4 tsp. chives

Calories: 379
Fat: 8.9g
Fiber: 2.8g

Green Chile Sopes with Chipotle Mayonnaise, Shrimp, and Pineapple Slaw

Green Chile Sopes with Chipotle Mayonnaise, Shrimp, and Pineapple Slaw

Mayonnaise:
1 (7-oz.) can chipotle chiles in adobo sauce
2 T. low-fat mayonnaise
2 tsp. fresh lime juice
1/8 tsp. salt
1 garlic clove, minced

Slaw:
2 1/2 C. very thinly sliced green cabbage
3/4 C. (1/2-inch) cubed fresh pineapple
1/2 C. vertically sliced onion
1/2 C. thinly sliced green onions
1/3 C. julienne-cut radishes (about 2 large)
1/4 C. shredded carrot
1/4 C. finely chopped fresh cilantro
2 tsp. white vinegar
1/8 tsp. salt

Chile:
1 poblano chile

Shrimp:
1/8 tsp. salt
1/8 tsp. freshly ground black pepper
16 medium shrimp, peeled and deveined (about 1/2 lb.)
Cooking spray

Beans:
1 (15-oz.) can pinto beans, undrained

Sopes:
2 C. masa harina
1 1/4 C. water
1/2 tsp. salt
2 T. peanut oil, divided

To prepare mayonnaise, remove 1 tsp. adobo sauce from can; reserve remaining sauce and chiles for another use. Combine 1 tsp. adobo sauce, mayonnaise, lime juice, 1/8 tsp. salt, and garlic, stirring well. Cover and chill. To prepare slaw, combine the cabbage and next 8 ingredients (cabbage through 1/8 tsp. salt) in a medium bowl, tossing to combine. Cover and chill. Preheat broiler. To prepare chile, place poblano on a foil-lined baking sheet; broil 10 minutes or until blackened, turning occasionally. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel chile; cut in half lengthwise. Discard the seeds and membranes. Thinly slice chile; set aside. To prepare shrimp, heat a large nonstick skillet over medium-high heat. Sprinkle 1/8 tsp. salt and black pepper over shrimp. Coat pan with cooking spray. Add shrimp to pan; cook 3 minutes on each side or until done. Remove from pan; keep warm. To prepare pinto beans, place beans in a small saucepan over medium-high heat; bring to a boil. Reduce heat; cover and keep warm. To prepare sopes, combine masa harina, water, and 1/2 tsp. salt; stir until a dense dough forms. Divide masa mixture into 8 equal portions. Roll each portion into a ball using moist hands. Pat each ball into a 1/4-inch-thick patty. Wipe skillet with a paper towel. Heat pan over medium-high heat. Add 1 T. oil. Place 4 sopes in pan; cook 5 minutes or until browned. Lightly coat tops of sopes with cooking spray. Turn over; cook 5 minutes or until browned. Repeat procedure with remaining oil and sopes. Place about 1 C. slaw on each of 4 plates. Arrange 2 sopes on each plate. Using a slotted spoon, spoon 2 T. pinto beans on each sope; top each with 2 shrimp. Spoon 1 tsp. mayonnaise over each sope. Divide the poblano strips evenly among servings.

Yield: 4 servings
Calories: 450
Fat: 14.8g
Fiber: 7.5g

Grilled-Steak Soft Tacos

Grilled-Steak Soft Tacos

1 C. fresh lime juice (about 8 limes)
1 (2-lb.) flank steak, trimmed
2 T. ground cumin
2 T. ground coriander
1/2 tsp. kosher salt
1/2 tsp. cracked black pepper
6 garlic cloves, minced
Cooking spray
4 ears shucked corn
8 (8-inch) fat-free flour tortillas
2 C. trimmed arugula
2 C. thinly sliced red onion
1 C. cilantro sprigs
1 C. chopped tomato
1 C. diced peeled avocado
1/2 C. sliced seeded jalapeño pepper (about 4 peppers)
8 lime wedges

Combine lime juice and steak in a large zip-top plastic bag, and seal bag. Marinate in refrigerator 1 hour, turning bag occasionally. Prepare grill. Remove steak from bag; discard marinade. Combine cumin and next 4 ingredients (cumin through garlic); rub over both sides of steak. Place steak on a grill rack coated with cooking spray; grill 8 minutes on each side or until desired degree of doneness. Place on a cutting board; cover loosely with foil. Let stand 5 minutes. Cut steak diagonally across grain into thin slices. Place corn on grill rack coated with cooking spray; grill 8 minutes or until tender, turning occasionally. Cut kernels from ears of corn; discard cobs. Heat tortillas according to package directions. Divide steak evenly among tortillas; top each serving with about 1/4 C. corn, 1/4 C. arugula, 1/4 C. onion, 2 T. cilantro, 2 T. tomato, 2 T. avocado, and 1 T. jalapeño. Fold tortillas in half. Serve with lime wedges.

Yield: 8 servings
Calories: 397
Fat: 12.8g
Fiber: 6.7g

Soft Shrimp Tacos with Tropical Salsa

Soft Shrimp Tacos with Tropical Salsa

Salsa:
1/4 C. chopped green onions
1 T. chopped fresh cilantro
1 T. canned chopped green chiles
1 T. lemon juice
1 (11-oz.) can mandarin oranges in light syrup, drained
1 (8-oz.) can pineapple tidbits in juice, drained

Tacos:
Cooking spray
1 C. yellow bell pepper strips
1 C. vertically sliced red onion
1 garlic clove, minced
1 1/2 lb. medium shrimp, peeled and deveined
1 C. chopped tomato
1/2 tsp. ground cumin
1/2 tsp. chili powder
2 T. chopped fresh cilantro
8 (6-inch) flour tortillas
1 1/4 C. (5 oz.) shredded reduced-fat Monterey Jack cheese

To prepare the salsa, combine the first 6 ingredients in a bowl. Cover and chill. To prepare tacos, place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add bell pepper, onion, and garlic; sauté 2 minutes. Add shrimp, tomato, cumin, and chili powder; sauté 3 minutes or until shrimp are done. Stir in cilantro. Spoon 1/2 C. shrimp mixture over one half of each tortilla, and top with about 3 T. cheese and 2 T. salsa; fold tortillas in half.

Yield: 8 servings
Calories: 276
Fat: 7.3g
Fiber: 2.3g

Feta-Spinach Tarts

Feta-Spinach Tarts

Cooking spray
1/2 C. chopped red onion
1 garlic clove, minced
1/2 tsp. freshly ground black pepper
1/4 tsp. salt
1 (10-oz.) package frozen chopped spinach, thawed, drained, and squeezed dry
3 large egg whites
1 large egg
2 T. chopped fresh parsley
1 1/2 T. chopped fresh oregano
2 T. 1% low-fat milk
6 (18 x 14-inch) sheets frozen phyllo dough, thawed
1/2 C. (2 oz.) crumbled feta cheese

Preheat oven to 375°. Heat a nonstick skillet over medium heat. Coat pan with cooking spray. Add onion, and cook 5 minutes, stirring frequently. Add garlic; cook 1 minute, stirring constantly. Stir in pepper and salt. Add spinach; cook 2 minutes, stirring frequently. Remove from heat, and cool slightly. Combine egg whites and egg in a medium bowl, stirring with a whisk. Add spinach mixture, parsley, oregano, and milk, stirring to combine. Place 1 phyllo sheet on a large cutting board or work surface (cover the remaining dough to prevent drying); lightly coat with cooking spray. Repeat layers with remaining phyllo and cooking spray, ending with phyllo. Gently press phyllo layers together. Lightly coat top phyllo sheet with cooking spray. Cut stack lengthwise into 3 (4 1/4-inch-wide) strips, and cut each strip crosswise to form 4 (4 1/2-inch) squares. Carefully place 1 layered square into each of 12 muffin C. coated with cooking spray; gently press squares into pan to form C.. Fan corners of phyllo cups. Lightly coat the corners of each phyllo C. with cooking spray. Divide the spinach mixture evenly among phyllo cups. Bake at 375° for 15 minutes. Remove from oven; sprinkle evenly with cheese. Loosely cover; bake an additional 3 minutes.

Yield: 12 servings
Calories: 62
Fat: 2.1g
Fiber: 1.1g

Baked Frittata Ribbons in Tomato Sauce

Baked Frittata Ribbons in Tomato Sauce

Cooking spray
2 C. finely chopped onion
2 T. finely chopped fresh flat-leaf parsley
2 T. finely chopped fresh basil
2 garlic cloves, minced
4 C. chopped seeded peeled plum tomatoes (about 2 1/2 lb.)
1/2 tsp. salt

Frittata:
1/4 C. finely chopped fresh flat-leaf parsley
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
4 large eggs
4 large egg whites
1/4 C. (1 oz.) grated fresh pecorino Romano cheese

To prepare sauce, heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add onion, 2 T. parsley, basil, and garlic; cook 7 minutes or until onion is tender, stirring frequently. Stir in the tomatoes and 1/2 tsp. salt. Cover, reduce heat to medium-low, and cook 15 minutes, stirring occasionally. Preheat broiler. To prepare frittata, combine 1/4 C. parsley and next 4 ingredients (parsley through egg whites), stirring with a whisk until well blended. Heat a large nonstick skillet over medium-high heat; coat pan with cooking spray. Add half of egg mixture, and cook 2 minutes or until bottom is set. Carefully turn frittata over. Cook 1 minute. Place cooked frittata on a cutting board. Repeat procedure with remaining egg mixture. Roll up cooked frittatas, jelly-roll fashion, and cut into 1/4-inch-thick slices. Combine sauce, frittata ribbons, and cheese in a medium bowl, tossing to coat. Divide the frittata mixture evenly among 6 (6-oz.) ramekins or custard C.. Broil 2 minutes or until cheese melts and mixture is thoroughly heated.

Yield: 6 servings
Calories: 126
Fat: 5g
Fiber: 2.5g

Grillades and Gravy over Grits

Grillades and Gravy over Grits

4 tsp. vegetable oil, divided
2 lb. thin beef or breakfast steaks
1/2 tsp. salt
2 tsp. black pepper, divided
1 C. diced white onion
1/2 C. chopped celery
1/2 C. chopped green bell pepper
1/4 C. minced fresh garlic (about 8 cloves)
2 T. all-purpose flour
1 (14.5-oz.) can diced tomatoes, undrained
1 (8-oz.) can tomato sauce
1 (2 1/4-oz.) can sliced ripe olives
1 (14-oz.) can low-sodium beef broth
2 T. minced fresh basil
1 tsp. chopped fresh thyme
1 tsp. hot pepper sauce
1/2 C. sliced green onions
1/4 C. minced fresh parsley
4 C. hot cooked grits

Heat 2 tsp. oil in a large cast-iron skillet over medium-high heat. Sprinkle steak with salt and 1 tsp. black pepper. Add one-third of steak to pan; cook 45 seconds on each side. Remove from pan; keep warm. Repeat procedure with remaining steak. Add remaining 2 tsp. oil to pan. Add white onion, celery, bell pepper, and garlic; sauté 3 minutes or until vegetables are tender. Sprinkle flour over vegetables, and stir well to combine. Add the diced tomatoes, tomato sauce, and olives; stir well to combine. Add broth; stir until well blended. Add remaining 1 tsp. black pepper, basil, thyme, and hot pepper sauce. Return steak to pan; bring to a boil. Reduce heat, and simmer 1 hour or until steak is tender. Stir in green onions and parsley. Serve over grits.

Yield: 8 servings
Serving size: about 3 oz. steak, about 1/3 C. gravy, and 1/2 C. grits

Calories: 326
Fat: 10.8g
Fiber: 2.2g

Chicken with Green Olives

Chicken with Green Olives

1 T. olive oil
8 chicken thighs (about 2 lb.), skinned
3/4 tsp. black pepper, divided
1/4 tsp. salt
2 C. chopped onion
1 T. minced fresh garlic
2 tsp. minced peeled fresh ginger
1 tsp. ground cumin
1 tsp. paprika
1/2 tsp. ground turmeric
Dash of ground red pepper
1 (3-inch) cinnamon stick
1 bay leaf
2 C. fat-free, less-sodium chicken broth
2/3 C. pitted green olives
2 T. fresh lemon juice
1/4 C. chopped fresh cilantro
3 C. hot cooked couscous

Heat olive oil in a large nonstick skillet over medium-high heat. Sprinkle chicken with 1/4 tsp. black pepper and 1/4 tsp. salt. Add chicken to pan; cook 10 minutes, browning on all sides. Remove chicken from pan; reduce heat to medium.
Add 1/2 tsp. black pepper, onion, and the next 8 ingredients (onion through bay leaf); cook 5 minutes, stirring occasionally. Add broth; bring to a boil. Return chicken to pan, and reduce heat. Simmer, uncovered, for 15 minutes or until chicken is done. Discard cinnamon and bay leaf. While chicken cooks, place olives in a small saucepan; cover with water. Bring to a boil; drain. Repeat procedure. Add olives and juice to chicken mixture; sprinkle with cilantro. Serve over couscous.

Yield: 4 servings
Serving size: 2 chicken thighs, 1/2 C. sauce, and 3/4 C. couscous

Calories: 387
Fat: 12.1g
Fiber: 4g

Chicken Soup with Garlic, Saffron, and Tomatoes

Chicken Soup with Garlic, Saffron, and Tomatoes

8 black peppercorns
5 parsley sprigs
2 thyme sprigs
1 garlic clove, crushed
6 C. White Chicken Stock
2 C. chopped leek (about 2 large)
1 1/2 C. chopped fennel bulb
1 1/2 C. sliced mushrooms
1 C. chopped peeled turnip
1/2 C. chopped carrot
1/2 tsp. saffron threads
1 1/2 C. chopped seeded peeled tomato (about 5 medium)
1 lb. skinless, boneless chicken thighs
1 C. thinly sliced spinach
1 tsp. salt
1 tsp. black pepper
1 (19-oz.) can cannellini beans, rinsed and drained
1 garlic clove, halved
12 (1/2-inch-thick) slices French bread baguette, toasted

Place first 4 ingredients on a double layer of cheesecloth. Gather edges of cheesecloth together; tie securely. Combine cheesecloth bag, stock, and next 6 ingredients (stock through saffron) in a large Dutch oven; bring to a boil. Reduce heat; simmer 10 minutes. Add tomato and chicken; simmer 20 minutes. Remove cheesecloth bag and chicken; discard cheesecloth bag. Cool chicken slightly, and chop. Add chicken, spinach, salt, pepper, and beans to broth mixture, and cook 2 minutes. Rub cut sides of garlic halves over one side of each bread slice, and discard garlic. Place 2 bread slices in each of 6 bowls; ladle 1 2/3 C. soup over each serving.

Yield: 6 servings
Calories: 312
Fat: 5.2g
Fiber: 7g

Turkey Thighs with Olives, Dried Cherries, and Chiles

Turkey Thighs with Olives, Dried Cherries, and Chiles

1 C. thinly sliced leek (about 1 large)
1 C. ruby port or other sweet red wine
3/4 C. dried cherries
3/4 C. pitted kalamata olives
1/3 C. fresh orange juice (about 1 orange)
1 tsp. paprika
1 tsp. crushed red pepper
4 fresh thyme sprigs
1 (3-inch) cinnamon stick
1 1/2 tsp. salt, divided
3 1/2 lb. turkey thighs, skinned
1 T. ground cumin

Combine the first 9 ingredients in an electric slow cooker, stirring to combine. Stir in 1/2 tsp. salt. Rinse turkey with cold water; pat dry. Sprinkle with remaining 1 tsp. salt and cumin. Place in slow cooker. Cover with lid, and cook on LOW 6 hours. Discard cinnamon stick.

Yield: 8 servings
Calories: 314
Fat: 12.1g
Fiber: 2.2g

Chicken Thighs with Goat Cheese Sauce and Tarragon

Chicken Thighs with Goat Cheese Sauce and Tarragon

1/4 C. fat-free, less-sodium chicken broth, divided
1 (3-oz.) package goat cheese, softened
4 (4-oz.) boneless, skinless chicken thighs, halved
1/4 tsp. salt
1/8 tsp. black pepper
1 tsp. butter
2 T. finely chopped onion
2 T. finely chopped celery
2 T. finely chopped carrot
2 T. finely chopped red bell pepper
1 garlic clove, minced
1 1/2 tsp. chopped fresh or 1/2 tsp. dried tarragon
2 C. hot cooked rice

Combine 1 T. chicken broth and cheese in a small bowl, stirring with a whisk until blended. Sprinkle chicken with salt and pepper.Melt butter in a large nonstick skillet over medium-low heat. Add onion, celery, carrot, bell pepper, and garlic; sauté 3 minutes. Add chicken; cook for 2 minutes. Stir in 3 T. broth; cover, reduce heat, and simmer 15 minutes or until chicken is done. Stir in cheese mixture and tarragon until blended. Serve with rice.

Yield: 4 servings
Calories: 319
Fat: 10g
Fiber: .8g

Pasta with Mussels and Monterey Jack

Pasta with Mussels and Monterey Jack

2 tsp. olive oil
1 1/2 C. chopped red bell pepper
1 C. chopped green onions
3 garlic cloves, minced
1 C. Chardonnay or other dry white wine
2 lb. mussels, scrubbed and debearded
1/2 C. (2 oz.) shredded Monterey Jack cheese
3/4 C. half-and-half
1/4 tsp. salt
1/8 tsp. black pepper
3 C. chopped spinach
6 C. hot cooked capellini or angel hair (about 12 oz. uncooked pasta)

Heat the oil in a Dutch oven over medium-high heat. Add bell pepper, onions, and garlic; sauté 5 minutes. Add wine and mussels; cover and cook for 5 minutes or until mussels open. Discard any unopened shells. Remove mussels from pan with a slotted spoon; cool. Remove meat from mussels; set aside. Discard shells.
Add the cheese, half-and-half, salt, and black pepper to pan; reduce heat, and cook 5 minutes or until cheese melts. Stir in mussels, and cook for 4 minutes or until thoroughly heated. Combine the mussel mixture, spinach, and pasta, tossing well.

Yield: 5 servings
Serving size: 1 1/2 C.

Calories: 445
Fat: 12.3g
Fiber: 4.2g

New Potatoes with Olive oil and Garlic

New Potatoes with Olive oil and Garlic

12 small new potatoes (1 lb. total)
1 T. plus 1 tsp. extra virgin olive oil
1 large clove garlic, minced
1/4 tsp. salt
Pinch of freshly ground pepper

Peel off a 1/2-inch strip of skin around the center of each potato. Place the potatoes in a steamer set over simmering water. Cover and steam until tender, 15 to 20 minutes. Drain and reserve. Heat the oil and garlic in a non-stick skillet large enough to hold the potatoes in one layer. Cook over medium heat until the garlic is fragrant, about 2 minutes. Add the potatoes and roll them in the oil mixture. Season with salt and pepper.

Yield: 4 servings
Calories: 143
Fat: 4.1g
Fiber: 1.2g

New Potato Salad with Dried Tomatoes

New Potato Salad with Dried Tomatoes

3 lb small new potatoes, scrubbed and quartered
1 1/2 tsp. salt
1 oz dried tomato halves
1/3 C. boiling water
2 T. olive oil
1 1/2 C. sliced celery
1/2 C. chopped celery leaves
4 green onions, sliced with some of the green
1/4 C. snipped fresh dill or
1 T. dried dill weed
1/3 C. reduced fat sour cream
1/3 C. lowfat plain yogurt
1 T. prepared white horseradish
1/4 tsp. pepper

Place potatoes in a large kettle with enough water to cover. Add 1/2 tsp. of the salt. Partially cover and bring to a boil over high heat. Boil gently for 15 minutes, or until potatoes are tender but still firm. Meanwhile, place dried tomatoes in a small bowl. Cover with boiling water. Let stand 10 minutes. Drain potatoes well; return to pot. Sprinkle olive oil and 1/2 tsp. of the salt over potatoes, tossing lightly to coat. Cut dried tomatoes into thin slivers and add to potatoes. Stir in celery, celery leaves, green onions, ad dill. Spoon into large bowl; cover and refrigerate at this point if preparing ahead. Combine sour cream, yogurt, horseradish, pepper and remaining 1/2 tsp. salt in a small bowl. Pour over potato mixture and toss gently to coat. Cover and refrigerate up to 24 hours.

Yield: 8 servings
Calories: 182
Fat: 5g
Fiber: 3g

Broiled Tomato with Pesto

Broiled Tomato with Pesto

3 fresh tomatoes
2/3 clove garlic
1/3 C. chopped fresh basil leaves
2/3 T. extra-virgin olive oil
2/3 oz. freshly grated Parmesan cheese
2/3 T. pine nuts

Cut the tomato in half. Combine the garlic, basil, olive oil, Parmesan, and pine nuts in a blender or food processor. Puree until smooth. Spoon the mixture onto the top of each tomato half. Place the tomatoes on a broiler pan and broil about 3″ from the heat until lightly browned, about 3–5 minutes.

Yield: 2 servings
Calories: 90
Fat: 7g
Fiber: 1g

Buttermilk Salmon Chowder

Buttermilk Salmon Chowder

2 turnips, peeled and cut into small cubes
1 onion, chopped
1 rib celery, chopped
1 tsp. dill seed
1 bay leaf
2 C. vegetable broth or water
1 can (12 oz.) pink salmon, drained
1 C. buttermilk
1 C. (8 oz.) fat-free plain yogurt
1 T. trans-free margarine
2 tsp. hot-pepper sauce
1/4 tsp. salt
1/2 tsp. ground black pepper
1/4 tsp. dried tarragon

In a large saucepan, combine the turnips, onion, celery, dill seed, bay leaf, and broth or water. Bring to a boil over high heat. Reduce the heat to medium and simmer for 12 minutes, or until the vegetables are tender. Reduce the heat to low. Stir in the salmon, buttermilk, yogurt, margarine, hot-pepper sauce, salt, black pepper, and tarragon. Cook for 5 minutes, or just until heated through. Remove and discard the bay leaf before serving.

Yield: 4 servings
Calories: 210
Fat: 8g
Fiber: 2g

Butternut Squash “Risotto”

Butternut Squash “Risotto”

1 T. extra-virgin olive oil
1/2 small onion, finely chopped
1 clove garlic, minced
1/2 C. long-grain brown rice
2 C. reduced-sodium chicken broth, divided
1 package (10 oz.) frozen butternut or winter squash
2 T. nonfat half-and-half
1 tsp. finely minced fresh sage
1/4 C. grated Parmesan cheese
Salt and black pepper

Warm oil in medium nonstick saucepan over medium-low heat. Add onion and garlic; cook 2 minutes, until softened, stirring often. Add rice; stir to coat. Add 1 1/2 C. broth; bring to a simmer. Reduce heat to a very low; cover and cook 35 to 40 minutes, until liquid is absorbed and rice is tender. Meanwhile, cook squash according to package directions. Add squash and remaining 1/2 C. broth to rice, still over low heat. Stir slowly for about 5 minutes, until broth is incorporated. Stir in half-and-half and sage. Keep stirring, adding broth if necessary, until of desired consistency. Season with salt and pepper to taste. Serve hot, garnished with cheese.

Yield: 2 servings
Calories: 380
Fat: 15g
Fiber: 6g

Steamed Mussels with Charmoula

Steamed Mussels with Charmoula

Cooking spray
1/2 C. chopped onion
1/4 C. dry white wine
1 lb. small mussels, scrubbed and debearded (about 28 mussels)
Charmoula
1/2 C. drained canned navy beans
1/4 tsp. salt

Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add onion; sauté 3 minutes. Add wine and mussels; cover and cook over high heat 4 minutes or until shells open. Discard any unopened shells. Stir in Charmoula, beans, and salt; cook until thoroughly heated.

Yield: 2 servings
Calories: 237
Fat: 9.6g
Fiber: 3.5g

Charmoula

Charmoula

1/4 C. parsley sprigs
1/4 C. cilantro sprigs
1 T. fresh lemon juice
1 T. olive oil
1/2 tsp. ground cumin
1/4 tsp. grated peeled fresh ginger
1/8 tsp. paprika
Dash of ground red pepper
1 small garlic clove

Place all ingredients in a food processor or blender; process until smooth, and set aside.

Yield: 2 servings
Calories: 71
Fat: 7g
Fiber: .8g

Empanadas de Cangrejo y Mango (Crab-and-Mango Empanadas)

Empanadas de Cangrejo y Mango (Crab-and-Mango Empanadas)

1/2 C. chopped peeled mango
1/4 C. frozen whole-kernel corn, thawed
1/4 C. chopped green onions
2 T. fat-free mayonnaise
1 T. chopped fresh cilantro
4 oz. lump crabmeat, drained and shell pieces removed
1 jalapeño pepper, seeded and minced
Masa de Empanadas (Empanada Dough)
1 T. water
1 large egg, lightly beaten
Cooking spray

Preheat oven to 425°. Combine first 7 ingredients. Cut the Empanada Dough into 12 circles using a 4-inch biscuit cutter. Spoon 1 T. filling onto half of each circle, leaving a 1/2-inch border. Combine water and egg; brush egg mixture around edge of each circle. Fold dough over filling; press edges together with a fork or fingers to seal. Place empanadas on a baking sheet coated with cooking spray; brush with remaining egg mixture. Bake at 425° for 25 minutes or until golden. Note: Nutritional analysis includes Empanada Dough.

Yield: 12 servings
Serving size: 1 empanada

Calories: 169
Fat: 8.1g
Fiber: .8g

Ale-Steamed Mussels with French Bread

Ale-Steamed Mussels with French Bread

1 C. chopped tomato
1 C. pale ale or beer
1/2 C. bottled clam juice
1/3 C. chopped fresh parsley
2 T. fresh lemon juice
1 T. bottled minced garlic
2 lb. mussels, scrubbed and debearded (about 40 mussels)
4 (1/2-inch-thick) slices diagonally cut French bread baguette

Combine first 6 ingredients in a large stockpot; cover and bring to a boil. Add mussels; cover and cook 4 minutes or until shells open. Remove from heat; discard any unopened shells. Divide the mussels and broth evenly among 2 shallow bowls, and serve with bread.

Yield: 2 servings
Serving size: about 20 mussels, about 1 C. broth, and 2 bread slices

Calories: 434
Fat: 9.1g
Fiber: 3.2g

Masa de Empanadas (Empanada Dough)

Masa de Empanadas (Empanada Dough)

2 C. all-purpose flour, divided
6 T. ice water
1 tsp. cider vinegar
2 T. powdered sugar
1/2 tsp. salt
1/2 C. vegetable shortening

Lightly spoon flour into dry measuring C., and level with a knife. Combine 1/2 C. flour, water, and vinegar, stirring with a whisk until well blended to form a slurry.
Combine 1 1/2 C. flour, sugar, and salt in a bowl, stirring with a whisk; cut in shortening with a pastry blender or 2 knives until mixture resembles coarse meal. Add slurry; toss with a fork until flour mixture is moist. Gently press mixture into a 4-inch circle on heavy-duty plastic wrap, and cover with additional plastic wrap. Roll the dough, still covered, into an 18 x 12-inch rectangle; freeze 10 minutes or until plastic wrap can be easily removed. Remove 2 sheets plastic wrap, and place dough on a lightly floured surface; let stand 1 minute. Cut dough as directed according to the specific recipe. Chill dough until ready to use.

Yield: 1 Empanada Dough recipe (approx 12 pastries)
Calories: 1690
Fat: 87.3g
Fiber: 6.8g

New Potatoes and Peas

New Potatoes and Peas

1 lb. whole tiny new potatoes
2 C. shelled fresh peas or one 10-oz. package frozen peas
2 T. margarine or butter
1/2 C. snipped fresh parsley
Salt and pepper

Halve any large potatoes. Cook potatoes and fresh peas, if using, in a large saucepan, covered, in boiling water for 10 minutes. Add frozen peas, if using. Return mixture to boiling. Cover saucepan and cook vegetables 2 minutes more or until potatoes are tender. Drain. Return potatoes and peas to the saucepan. Add margarine or butter or parsley, and season to taste with salt and pepper. Stir gently (if potatoes are stirred too vigorously, their delicate skins may rub off) until butter melts.

Yield: 6 servings
Calories: 146
Fat: 4g
Fiber: 2g

Ginger-Lime-Marinated Swordfish Steaks

Ginger-Lime-Marinated Swordfish Steaks

1 1/2 lb. swordfish steaks, 3/4 to 1 inch thick
1/4 C. lime juice
2 T. vegetable oil or olive
1 tsp. finely chopped ginger root
1/4 tsp. salt
Dash of ground red pepper (cayenne)
1 clove garlic, crushed
Lime wedges, if desired

Any firm fish, such as tuna or halibut, can be used in this recipe. If fish steaks are large, cut into 6 serving pieces. Mix remaining ingredients except lime wedges in shallow nonmetal dish or heavy-duty resealable plastic bag. Add fish, turning to coat with marinade. Cover dish or seal bag and refrigerate at least 30 minutes but no longer than 2 hours. Heat coals or gas grill. Remove fish from marinade; reserve marinade. Cover and grill fish 4 to 6 inches from medium heat 15 to 20 minutes, brushing 2 or 3 times with marinade and turning once, until fish flakes easily with fork. Discard any remaining marinade. Serve fish with lime wedges.

Yield: 6 servings
Calories: 170
Fat: 10g
Fiber: 0g

Grilled Swordfish with Pineapple Salsa

Grilled Swordfish with Pineapple Salsa

1 T. lime juice
2 cloves garlic, minced
4 swordfish steaks (5 oz. each)
1/2 tsp. chili powder or black pepper
Pineapple Salsa

Combine lime juice and garlic on plate. Dip swordfish in juice; sprinkle with chili powder. Spray cold grill with nonstick cooking spray. Adjust grill 4 to 6 inches above heat. Preheat grill to medium-high heat. Grill fish, covered, 2 to 3 minutes. Turn over; grill 1 to 2 minutes more or until just opaque in center and still very moist. Top each serving with about 3 T. Pineapple Salsa.

Yield: 4 servings
Calories: 194
Fat: 6g
Fiber: 1g

Pineapple Salsa

Pineapple Salsa

1/2 C. finely chopped fresh pineapple
1/4 C. finely chopped red bell pepper
1 green onion, thinly sliced
2 T. lime juice
1/2 jalapeño pepper* seeded and minced
1 T. chopped fresh cilantro or fresh basil

Combine all ingredients in small nonmetallic bowl. Serve at room temperature.

Swordfish with Sun Dried Tomato and Lemon

Swordfish with Sun Dried Tomato and Lemon

1/4 C. sun dried tomatoes, coarsely chopped
1 tsp. lemon rind, grated
1 T. plus 1 tsp. unsalted butter
2 T. parsley, minced
1/4 tsp. salt
4 swordfish steaks, 6 oz. each

Place 2 T. chopped tomatoes and half the lemon rind in a small bowl. Add butter, parsley and salt. Mix thoroughly and set aside. Combine remaining tomatoes and rind in another bowl and mix thoroughly. Using a sharp knife, cut horizontally through the center of each swordfish steak to form a pocket. Do not cut all the way through. Divide tomato and lemon rind mixture into equal portions and spread in pocket of each swordfish steak. Turn on griller. Arrange swordfish on a grill pan. Grill 5 minutes. Turn and grill another 4 minutes. Spread tomato and butter mixture over swordfish. Grill another minute.

Yield: 4 servings
Calories: 208
Fat: 9.4g
Fiber: .4g

Garlicky Hoisin Beef

Garlicky Hoisin Beef

2 1/2 T. olive oil
1 lb. flank or boneless sirloin steak, thinly sliced
1 red, orange, or yellow bell pepper, seeded and thinly sliced
1 medium sweet potato, peeled, halved lengthwise, and sliced 1/4 inch thick
1/3 C. water
1/3 lb. (1 1/2 C.) snow or sugar snap peas
3 scallions (green parts only), cut into 1 1/2-inch lengths
1 recipe Garlicky Hoisin Sauce
Cooked rice

Heat a wok or large skillet over high heat. Add 2 T. of the oil and heat for 30 seconds. Add the steak and stir-fry until cooked through, 3 to 4 minutes. Transfer to a plate. Wipe out the pan. Reduce heat to medium-high, add the remaining oil, and heat for 30 seconds. Add the bell pepper and cook, stirring constantly, for 10 seconds. Add the sweet potato and water. Cover partially and cook, stirring occasionally, for 7 minutes. Add the peas and scallions and cook for 1 minute. Add the Garlicky Hoisin Sauce and increase heat to high. When it starts to bubble, add the steak. Stir-fry until warmed through, about 1 minute. Serve immediately over the rice.

Tip: Pork or turkey cutlets can stand in for the beef, and green beans for the sugar snaps.

Yield: 4 servings
Calories: 463
Fat: 22g
Fiber: 4.3g

Garlicky Hoisin Sauce

Garlicky Hoisin Sauce

This recipe goes with Garlicky Hoisin Beef

1 1/2 T. olive oil
3 T. minced scallion (white parts only)
2 T. minced garlic
1 tsp. crushed red pepper flakes (optional)
3/4 C. hoisin sauce (available in the Asian-food aisle of most supermarkets)
1/2 C. water
1 1/2 T. soy sauce
1 1/2 T. sugar

Heat a wok or skillet over medium-high heat. Add the oil and heat for 30 seconds. Add the scallions, garlic, and pepper flakes, if using, and cook until fragrant, about 15 seconds. Add the remaining ingredients and bring to a boil. Cook, stirring occasionally, until the sauce thickens slightly, about 1 1/2 minutes. Pour into a bowl.

Yield: 4 servings
Calories: 180
Fat: 6.8g
Fiber: 1g

Orange Cranberry Couscous

Orange Cranberry Couscous

1-1/3 C. orange juice
1/8 tsp. ground Spanish saffron
1/4 tsp. salt
1 C. couscous
1/4 C. dried cranberries
2 T. toasted pine nuts
2 T. chopped green onions
1 T. chopped cilantro

Mix the orange juice, saffron and salt together in a micro-safe dish. Microwave for 2-3 minutes until the mixture comes to a boil. Stir in the couscous, cover and let stand for 5 minutes. Fluff with a fork. Stir in the cranberries, pine nuts, green onions and cilantro.

Yield: 4 servings
Calories: 250
Fat: 2.5g
Fiber: 3g

Saffron Potatoes

Saffron Potatoes

6-8 new potatoes or all-purpose potatoes, peeled and cut into even pieces
Chicken stock to cover potatoes
1/4 tsp. saffron threads

Put potatoes in a saucepan and cover with chicken stock. Add saffron and bring to a boil. Make sure to reduce heat immediately and allow potatoes to simmer until tender, about 15 minutes. Strain the potatoes and serve.

Yield: 6 servings
Calories: 141
Fat: 1g
Fiber: 3g

Pistachio Rice

Pistachio Rice

2 C. water
1 C. basmati rice
3/4 tsp. salt, divided
2 T. dried currants or golden raisins
1 1/2 T. chopped pistachios
1 T. chopped fresh parsley
2 T. pistachio oil
1/4 tsp. freshly ground black pepper
Fresh parsley sprigs (optional)

Bring water to a boil in a medium saucepan; add rice and 1/4 tsp. salt. Cover, reduce heat, and simmer 18 minutes or until liquid is absorbed and rice is done. Remove from heat; fluff with fork. Add 1/2 tsp. salt, currants, and next 4 ingredients (currants through pepper). Cover; let stand 5 minutes. Garnish with parsley sprigs, if desired.

Yield: 6 servings
Calories: 186
Fat: 5.9g
Fiber: 1.3g

Blackberry-Zinfandel Quail

Blackberry-Zinfandel Quail

1 C. zinfandel or other fruity dry red wine
1/4 C. finely chopped shallots
1 tsp. juniper berries, crushed (optional)
1/2 tsp. cracked black pepper
1/3 C. seedless blackberry jam
2 tsp. butter
4 (4-oz.) semiboneless quail
1/4 tsp. kosher salt
1/4 tsp. freshly ground black pepper
Cooking spray

Prepare grill to medium-high heat.
Combine first 4 ingredients in a small saucepan. Bring to a boil, and cook until reduced to 1/4 C. (about 8 minutes). Strain mixture through a sieve over a bowl, reserving wine mixture. Discard solids. Add wine mixture and jam to pan; cook over medium heat 2 minutes, stirring occasionally. Remove from heat; stir in butter. Keep warm. Sprinkle the quail with 1/4 tsp. kosher salt and ground black pepper. Place quail on a grill rack coated with cooking spray; grill 2 minutes on each side or until desired degree of doneness. Serve with wine sauce.

Yield: 4 servings
Calories: 325
Fat: 15.6g
Fiber: 0g