Braised New Potatoes with Thyme

Braised New Potatoes with Thyme

1 1/2 lb. small red new potatoes, about 1 inch in diameter, scrubbed
3/4 C. 98% fat free, no salt added canned chicken broth
2 tsp. olive oil
1 T. fresh thyme leaves

Place potatoes in a medium saucepan. Cover with chicken broth, adding additional water as needed to barely cover potatoes. Bring to a boil; reduce heat and simmer until potatoes are tender, about 12 to 15 minutes. Drain. Return potatoes to saucepan and add olive oil and thyme. Toss to evenly coat. Transfer potatoes to a bowl and serve.

Yield: 6 servings
Calories: 107
Fat: 2g
Fiber: 2g

Grilled Swordfish Loco with Fresh Mango Salsa

Grilled Swordfish Loco with Fresh Mango Salsa

Marinade:
1/4 C. olive oil
2 tsp. OLD BAY® Seasoning
1/4 C. fresh lime juice
1/4 C. tequila
1 tsp. minced fresh cilantro
1 1/2 lb. swordfish steaks (about 6 steaks, 4 oz. each)
Mango Salsa:
2 C. diced fresh mango
1 1/2 tsp. Gourmet CollectionTM Orange Peel (OR 2 tsp. orange zest)
3 oranges, peeled, cored, chopped
1/2 C. sliced scallions
2 T. chopped fresh cilantro
3/4 tsp. Ground Ginger
1/2 jalapeño pepper, seeded and minced

Combine olive oil, OLD BAY® Seasoning, lime juice, tequila and cilantro in a small bowl. Pour the marinade in a shallow glass dish or in a self-closing plastic bag. Place swordfish steaks in the marinade, turning to coat. Let steaks marinate 20-30 minutes in the refrigerator. Combine mango, orange peel, oranges, scallion, cilantro, ginger and jalapeño peppers in a medium bowl. Preheat the grill. Grill the marinated swordfish steaks over hot coals, using applewood or mesquite chips, for about 5 minutes per side or until done. Serve the grilled fish with the mango salsa.

Yield: 6 servings
Calories: 262
Fat: 10g
Fiber: 3g

Teriyaki Swordfish Steaks

Teriyaki Swordfish Steaks

1 slice swordfish steak
1/2 C. lite soy sauce
3 tsp. artificial sweetener
1/4 tsp. fresh ginger — grated, or powdered
1 tsp. fresh garlic — minced
1/2 C. water
2 T. cooking sherry

Combine all ingredients except swordfish; heat until just hot. Remove from stove and chill until room temp. Pour half of the sauce over swordfish. Cover and refrigerate for 1 hour. Place fish on hot grill, cooking 5 minutes on first side; cook about 10 minutes on the other side, or until desired doneness.

Yield: 1 serving
Calories: 251
Fat: 7g
Fiber: 0g

Carrot Salad with Cumin

Carrot Salad with Cumin

1/2 lb. carrots (about 3), peeled and coarsely grated
1/4 C. chopped fresh parsley
1 1/2 tsp. lemon juice
1 T. extra-virgin olive oil
1/2 tsp. minced garlic
1/4 tsp. ground cumin
1/8 tsp. salt, or to taste
Freshly ground pepper to taste

Combine all ingredients in a small bowl; toss to mix.

Yield: 2 servings
Calories: 120
Fat: 7g
Fiber: 3g

Cauliflower and Kale Bake

Cauliflower and Kale Bake

1 T. extra-virgin olive oil, divided
2 onions, thinly sliced
1 bunch kale (11/4 lb.), tough stems removed and leaves coarsely chopped (10 C.)
3/4 C. vegetable broth
3 lb. cauliflower, cut into florets (8 C.)
8 oz. firm tofu, crumbled
1 C. shredded reduced-fat sharp cheddar cheese
1 C. Italian-flavored whole-wheat bread crumbs
3 garlic cloves, minced
Salt and freshly ground black pepper

Heat oven to 350°F. Lightly coat a 9- by 13-inch baking dish with cooking spray.
Heat 1 T. of the oil in a large straight-sided skillet over medium-high heat. Add onions and cook 2 minutes; reduce heat to medium. Add kale and broth; cover and cook, stirring occasionally, until kale is almost tender, about 5 minutes. Add cauliflower, cover, and cook, stirring occasionally, until cauliflower is crisp-tender, about 8 minutes. Season with salt and pepper to taste and transfer mixture to baking dish.
Combine tofu, cheese, bread crumbs, garlic, 1/4 tsp. salt, and 1/4 tsp. pepper in a bowl; stir to mix well. Spoon evenly over the vegetables. Bake, uncovered, until cheese melts, about 20 minutes. Let stand 5 minutes before serving.

Yield: 4 servings
Calories: 300
Fat: 15g
Fiber: 7g

Celery Root and Turnip Mash

Celery Root and Turnip Mash

1 lb. celery root, peeled and cut into 1/2-inch pieces
1 lb. turnips, peeled and cut into 1/2-inch pieces
1/3 C. fat-free half-and-half
2 T. trans-fat-free margarine
Salt and freshly ground black pepper

Place celery root and turnips in a large saucepan, cover with salted cold water, and bring to a low boil; cook until very tender, about 25 minutes. Drain, transfer to a food processor, add half-and-half and margarine, and blend until smooth. Season with salt and pepper to taste and serve.

Yield: 6 servings
Calories: 90
Fat: 3.5g
Fiber: 3g

Chicken Adobo Kebabs

Chicken Adobo Kebabs

1 1/2 T. fresh lemon juice, divided
1 clove garlic, peeled and minced
1 tsp. dried oregano
1/2 tsp. paprika
1/2 tsp. salt
1/4 tsp. ground cumin
1/4 tsp. ground cinnamon
1/4 tsp. freshly ground black pepper
8 oz. boneless, skinless chicken breasts, trimmed and cut into 1 1/2-inch cubes
1 tsp. olive oil
1/2 red onion, peeled, quartered, and separated into layers
Lemon wedges

Prepare a charcoal fire or preheat a gas grill. In a medium bowl, blend 1/2 T. lemon juice, garlic, oregano, paprika, salt, cumin, cinnamon, and pepper. Add chicken and toss to coat. Cover with plastic wrap and marinate in the refrigerator for 20 minutes. In a small bowl, mix remaining 1 T. lemon juice and oil. Set aside. Thread chicken and onion pieces alternately onto 4 or 8 skewers. Using a long-handled barbecue brush, coat the grill rack lightly with oil. Grill kebabs, turning occasionally, until browned and cooked through, 6 to 7 minutes, basting with reserved lemon-oil mixture on cooked side only. Serve immediately, with lemon wedges.

Yield: 2 servings
Calories: 163
Fat: 3.8g
Fiber: .5g

Chicken and Avocado Salad

Chicken and Avocado Salad

1 1/2 T. extra-virgin olive oil
1 T. fresh lime juice
1/2 T. chopped fresh cilantro
1/8 tsp. salt
1/2 (1-lb.) head romaine lettuce, chopped (4 C.)
1 medium tomato, diced
1/2 medium cucumber, peeled, seeded, and sliced
1/2 lb. cooked chicken breasts, shredded
1/2 avocado, pitted, peeled, and sliced
Freshly ground black pepper

Whisk together oil, lime juice, cilantro, salt, and a pinch or two of pepper in a small mixing bowl. Combine lettuce, tomato, and cucumber in a large mixing bowl. Toss with half of the dressing and season to taste with salt and pepper; divide among 2 plates. Toss chicken with 1/2 T. of the remaining dressing and divide among salads. Top with avocado slices, drizzle with remaining dressing, and serve.

Yield: 2 servings
Calories: 380
Fat: 21g
Fiber: 5g

Chicken and Eggplant Casserole

Chicken and Eggplant Casserole

1 eggplant, peeled and cut into 12 slices
2 T. shredded Parmesan or Asiago cheese
1/2 tsp. garlic powder or 1 clove garlic, minced
3/4 lb. boneless, skinless chicken breast, chopped
1 can (14 1/2 oz.) diced tomatoes
1 medium onion, chopped
1 large green bell pepper, chopped
1/2 C. mushrooms, sliced
3/4 tsp. dried Italian seasoning
1/4 tsp. ground black pepper
1/4 C. (1 oz.) shredded reduced-fat mozzarella cheese

Preheat the broiler. Arrange the eggplant slices in a single layer on a nonstick baking sheet. Mist the slices with cooking spray. Broil 4 inches from the heat for 2 minutes, or until golden. Turn the eggplant over and mist again. Sprinkle with the Parmesan or Asiago cheese and garlic. Broil for 1 minute, or until golden. Set aside. Heat a nonstick skillet coated with cooking spray over medium-high heat for 1 minute. Add the chicken and cook, stirring often, for 5 minutes, or until no longer pink. Add the tomatoes (with juice), onion, bell pepper, mushrooms, Italian seasoning, and black pepper, stirring to break up the tomatoes. Bring to a boil. Reduce the heat to low and simmer for 5 minutes. Preheat the oven to 375 °F. Coat an 8″ baking dish with cooking spray. Arrange 6 eggplant slices in the bottom of the dish. Top with the chicken mixture. Arrange the remaining 6 eggplant slices over the chicken. Sprinkle with the mozzarella cheese. Cover with foil and finish cooking, or refrigerate until the next day. Or wrap with foil, label, and freeze for up to 3 weeks. Bake, covered, for 30 minutes, or until heated through. To cook frozen casserole, bake, covered, at 375°F for 50 minutes, or until heated through.

Yield: 4 servings
Calories: 205
Fat: 3g
Fiber: 6g

Chicken and Mushroom Soup

Chicken and Mushroom Soup

1 medium leek, light green and white parts only, outer layer removed
4 C. lower-sodium chicken broth
1 C. water
1/2 tsp. dried thyme
6 oz. white mushrooms, sliced
1 lb. boneless, skinless chicken breasts, cut into 1/2-inch pieces
8 oz. brussels sprouts, halved
Salt and freshly ground black pepper

Trim leek, keeping root intact. Slice in half lengthwise, submerge in cold water, and rinse thoroughly to remove any dirt. Slice into 1/4-inch pieces. Bring broth, water, and thyme to a low boil in a large saucepan. Add leek and mushrooms; reduce heat and simmer until leek is softened, about 5 minutes. Add chicken and brussels sprouts. Simmer until chicken is cooked through, about 6 minutes. Season with salt and pepper to taste and serve hot.

Yield: 4 servings
Calories: 210
Fat: 3g
Fiber: 3g

Chicken Capri

Chicken Capri

1 C. reduced-fat ricotta cheese
1/2 tsp. dried oregano
1/4 tsp. salt
1/4 tsp. ground black pepper
4 boneless, skinless chicken breast halves
1/2 tsp. garlic powder
2 T. extra virgin olive oil
1 C. crushed tomatoes
4 slices reduced-fat mozzarella cheese

In a blender or food processor, combine the ricotta with the oregano, salt, and pepper. Process to blend. Rub the chicken with the garlic powder. Heat the oil in a large skillet over medium-high heat. Add the chicken and cook for 12 minutes per side. Place the chicken breasts, side by side, in a large baking dish and allow to cool. Preheat the oven to 350°F. Spoon 1/4 C. of the cheese mixture and 1/4 C. tomatoes onto each chicken breast. Top each chicken breast with 1 slice mozzarella. Bake for 20 minutes, or until a thermometer inserted in the thickest portion of a breast registers 170°F and the juices run clear.

Yield: 4 servings
Calories: 340
Fat: 15g
Fiber: 1g

Chicken Green Curry

Chicken Green Curry

1 (1/2-lb.) bunch spinach (6 C.)
2 tsp. canola oil
1 small onion, roughly chopped
1 (13.5-oz.) can light coconut milk
1/4 C. lower-sodium chicken broth
1 T. green curry paste (from a jar)
1/4 tsp. salt
11/2 lb. boneless, skinless chicken breasts, sliced into thin strips
1 (1-lb.) eggplant, cut into 1-inch cubes
2 T. fresh lime juice

Cut tough stems from spinach; submerge in cold water and rinse thoroughly to remove any dirt. Heat oil in a large straight-sided skillet over medium-high heat. Add onion and cook, stirring often, until softened, about 5 minutes. Stir in coconut milk, broth, curry paste, and salt; bring to a boil, reduce heat, and simmer for 8 minutes.
Add chicken and eggplant; bring to a low boil, then reduce to a simmer and cook, stirring occasionally, until chicken is no longer pink inside and eggplant is tender, about 8 minutes. Add spinach, stir, and cook 1 minute more. Stir in lime juice and serve.

Yield: 4 servings
Calories: 340
Fat: 12g
Fiber: 5g

Chicken Piri-Piri

Chicken Piri-Piri

1/8 C. extra-virgin olive oil
1 T. cider vinegar
1/2 jalapeño pepper, seeded and minced
1/2 garlic clove, minced
1/8 tsp. red pepper flakes
1/8 tsp. salt
2 (6-oz.) boneless, skinless chicken breasts

Heat grill or grill pan to high. Whisk together oil, vinegar, jalapeño, garlic, red pepper flakes, and salt in a small bowl. Place chicken in a shallow dish. Add 11/2 T. of the marinade and turn to coat. Let stand at room temperature 10 minutes. Grill chicken, turning often, until juices run clear, about 10 minutes. Drizzle with remaining sauce (do not use any of the leftover marinade that was on the chicken) and serve.

Yield: 2 servings
Calories: 310
Fat: 16g
Fiber: 0g

Chile-Crusted Scallops with Cucumber Salad

Chile-Crusted Scallops with Cucumber Salad

Salad
1 medium cucumber (3/4 lb.), peeled, seeded, quartered lengthwise and sliced 1/4 inch thick
1/4 C. salted roasted cashews, coarsely chopped (1 oz.)
1 scallion (white and light green parts), thinly sliced
1 tsp. lemon juice
2 T. extra-virgin olive oil
2 T. coarsely chopped flat-leaf parsley
Salt to taste

Scallops
1/2 tsp. cumin seeds
1 T. minced seeded serrano chile
1/2 tsp. freshly cracked black pepper
1/4 tsp. kosher salt
1/2-3/4 lb. dry sea scallops

To prepare salad: Combine cucumber, cashews, scallion, lemon juice, oil, parsley and salt in a medium bowl. Preheat grill to medium-high. To prepare scallops: Toast cumin seeds in a small skillet over medium heat until fragrant, about 1 minute. Transfer to a cutting board and let cool, then coarsely chop. Combine cumin seeds, chile, pepper and salt in a small bowl. Rinse scallops and remove any tough white muscle attached to the sides. Pat dry and rub with the spice mixture. Thread the scallops onto two 12-inch skewers. Oil the grill rack. Grill the scallops until cooked through, about 4 minutes per side. Carefully remove the scallops from the skewers. Serve warm with the salad.

Yield: 2 servings
Calories: 389
Fat: 23g
Fiber: 1g

Chili-Rubbed Tilapia with Asparagus & Lemon

Chili-Rubbed Tilapia with Asparagus & Lemon

1 lb. asparagus, tough ends trimmed, cut into 1-inch pieces
1 T. chili powder
1/4 tsp. garlic powder
1/4 tsp. salt, divided
1/2 lb. tilapia, sole or other white fish fillets
1 T. extra-virgin olive oil
1 1/2 T. lemon juice

Bring 1 inch of water to a boil in a large saucepan. Put asparagus in a steamer basket, place in the pan, cover and steam until tender-crisp, about 4 minutes. Transfer to a large plate, spreading out to cool. Combine chili powder, garlic powder and 1/8 tsp. salt on a plate. Dredge fillets in the spice mixture to coat. Heat oil in a medium nonstick skillet over medium-high heat. Add the fish and cook until just opaque in the center, gently turning halfway, 5 to 7 minutes total. Divide among 2 plates. Immediately add lemon juice, the remaining 1/8 tsp. salt and the asparagus to the pan and cook, stirring constantly, until the asparagus is coated and heated through, 1 to 2 minutes. Serve the asparagus with the fish.

Yield: 2 servings
Calories: 214
Fat: 9g
Fiber: 4g

Blueberry Bran Muffins II

Blueberry Bran Muffins II

Blueberry Bran Muffins21 1/2 cups unprocessed wheat bran or oat bran
1 cup whole wheat flour
2 tablespoons ground flaxseed
1 1/4 teaspoons baking soda
1 teaspoon ground cinnamon
1/8 teaspoon salt
3/4 cup 1% milk or unflavored soymilk
1/3 cup honey
1 ripe medium banana, mashed with a fork
1 large egg
2 tablespoons olive oil
1 teaspoon pure vanilla extract
1 cup fresh blueberries or other berries

Position a rack in the center of the oven and preheat oven to 400 degrees Fahrenheit. Lightly coat 24 nonstick miniature muffin cups with cooking oil spray. In a medium bowl, combine bran, flour, flaxseed, baking soda, cinnamon, and salt. Set aside. In another medium bowl or in a blender, combine the milk, honey, banana, egg, olive oil, and vanilla extract until smooth. Make a well in the center of the dry ingredients, and pour in one-third of the liquid mixture. Using a spoon, stir until smooth. Add remaining liquid mixture and stir just until combined. Add blueberries and stir again, but do not over mix. Spoon 2 tablespoons of batter into each prepared muffin cup. Bake about 8 minutes, or until the tops spring back when pressed gently in the centers. Do not overbake. Cool in the pan on a wire rack for 10 minutes before removing from the cups. Serve warm or cool completely on the rack. Make-Ahead Tip: To freeze these muffins for later use, wrap cooled muffins tightly in plastic wrap and place in freezer bags. Freeze for up to three months.

Yield: 24 miniature muffins
Calories: 63
Fat: 2g
Fiber: 2.7g

Quick breakfast parfait

Quick breakfast parfait

1/4 cup diced fresh strawberries
2 tablespoons low fat granola
1 cup low fat vanilla yogurt (8 ounces)
Fresh mint sprig

Combine strawberries and granola in small mixing bowl and stir to combine. Spoon half of the mixture into a serving bowl or parfait glass. Spoon yogurt over granola mixture. Sprinkle remaining granola-strawberry mixture on top. Garnish with fresh mint.

Yield: 1 serving
Calories: 221
Fat: 5g
Fiber: 1.8

Spicy Breakfast Grains

Spicy Breakfast Grains

1 teaspoon olive oil
1 cup coarse grind bulgur
1 1/2 teaspoons fennel seeds
2 cups water
1 teaspoon vanilla extract
1/2 teaspoon ground cardamom
1/2 teaspoon ground cinnamon
Pinch nutmeg
1 cup blueberries or other fresh berries

Heat oil in a 2-quart saucepan over medium heat. Add bulgur and fennel seeds and cook, stirring frequently, until bulgur is light golden brown, about 5 minutes. Remove saucepan from heat. Carefully stir in water, vanilla and spices. Return to heat and bring to a boil. Reduce heat to low, cover, and simmer until most, but not all, of the liquid has been absorbed, about 8 minutes. Remove from heat and allow to stand for two minutes. Spoon into serving dishes. Garnish with blueberries and serve.

Yield: 3 cups; 6 (½-cup) servings
Calories: 107
Fat: 1g
Fiber: 5.4g

Banana Fudge Smoothie

Banana Fudge Smoothie

1 1/2 cups very cold nonfat milk or soymilk
1/2 cup soft silken tofu
2 ripe medium bananas, frozen and cut into 1-inch chunks
2 tablespoons unsweetened natural cocoa powder
1 teaspoon agave nectar or honey
1/2 teaspoon pure vanilla extract

Combine all ingredients in a blender or food processor. Blend until smooth. Pour into glasses and serve immediately.

Yield: 3 cups; four (3/4-cup) servings
Calories: 119
Fat: 2g
Fiber: 2.4g

Country-Style Turkey Links

Country-Style Turkey Links

1 1/4 pounds lean ground turkey (or chicken)
1 cup finely chopped leek (or finely chopped onion)
1/2 cup finely chopped sun-dried tomatoes
2 tablespoons chopped fresh basil or parsley
1 tablespoon chopped garlic
2 teaspoons chopped fresh thyme (or 1/2 teaspoon dried)
1 teaspoon toasted fennel seeds (see note)
1/2 teaspoon ground black pepper
1 tablespoon olive oil

Place all ingredients, except oil, in the bowl of a food processor. Pulse just until mixture is well combined and cohesive. Transfer mixture to a bowl, cover with plastic and transfer to the freezer for 40 minutes, or until the mixture is very cold, but not frozen. There will be almost 4 cups of mixture. Using slightly less than a 1/4 cup measure, quickly shape the mixture into 16 links, about 3 inches long and 1inch in diameter (or patties about 2 1/2-inches in diameter). Heat the oil in a large non-stick sauté pan and brown the sausages, over medium heat, turning occasionally, for about 3 minutes. Reduce heat to medium low, cover the pan, and cook, turning the sausages occasionally, until they are crisp and cooked through, about 4 minutes longer. (You may have to do this in two batches.) Drain on paper towels. Serve immediately.

Note: Place fennel seeds in small sauté pan over medium heat. Toast seeds, stirring occasionally, until fragrant, about 2 minutes. Set aside to cool.

Yield: 16 links; eight 2-link servings
Calories: 150
Fat: 8g
Fiber: .8g

Shannon Mullen’s Egg Foo Yung

Shannon Mullen’s Egg Foo Yung

olive oil cooking spray
1/2 cup finely shredded cabbage or fresh bean sprouts, rinsed and drained
1/4 cup thinly sliced mushrooms
1/4 cup finely sliced (or grated) carrot
2 tablespoons finely sliced green onions
2 tablespoons chopped red bell pepper
1 teaspoon chopped garlic
1 teaspoon chopped fresh ginger
6 large egg whites and 1 whole egg (or 1 1/4 cups egg substitute)
2/3 cup diced lean turkey, about 4 ounces (or chicken, lean pork, or cooked shrimp)
1/2 teaspoon black pepper
1 tablespoon chopped fresh cilantro or green onion

Lightly coat a large non stick sauté pan with cooking oil spray. Over medium high heat, sauté the vegetables for about 3 minutes or until almost tender but still bright. Transfer vegetables to a bowl to cool. Clean sauté pan to use again. Beat the eggs well. Add turkey, vegetables and seasonings. Stir to combine. Again, lightly coat the pan with cooking oil spray and place over medium high heat. When the pan is hot, add the egg foo yung mixture. Cook, for one minute until it is set around the edges. Reduce heat to low, cover and simmer for two minutes to three minutes or until eggs are set in middle. Remove from heat, covered and allow to rest for two minutes. Fold eggs in half and then cut in half again before transferring to two large plates. Garnish with fresh cilantro or green onion and serve hot with low sodium soy sauce.

Yield: 2 servings
Calories: 171
Fat: 3g
Fiber: .9g

Dave Fioravanti’s Grilled Chicken Salad

Dave Fioravanti’s Grilled Chicken Salad

8 cups shredded romaine lettuce
1 yellow Bell pepper, seeded and diced
1 cup diced cucumber
4 grilled boneless skinless chicken breasts (cooked weight about 4 ounces each)
1/2 cup hummus
1/2 cup Salsa Vinaigrette
2 tablespoons chopped fresh parsley or cilantro

Place romaine, Bell pepper and cucumber in large mixing bowl. Add Salsa Vinaigrette. Toss well. Divide salad evenly between 4 dinner plates. Place one grilled chicken breast on top of each salad. Top each chicken breast with 2 tablespoons hummus. Garnish with parsley or cilantro. Serve immediately

Yield: 4 servings
Calories: 237
Fat: 7g
Fiber: 4.8g

Ezekiel Bread Roast Beef & Cheese

Ezekiel Bread Roast Beef & Cheese

2 slices Ezekiel Bread (or other good multi-grain, high fiber bread)
2 slices Fat Free American Cheese
4 ounces lean deli thin sliced roast beef
1 tablespoon brown mustard
3 thin slices yellow onion

Toast Ezekiel bread on the grill with cheese on top until the cheese melts. Put roast beef on the toast. Top with mustard and onion slices. Enjoy!

Yield: one sandwich
Calories: 374
Fat: 6g
Fiber: 6.6g

Sausage Stuffed Portobello Pizzas

Sausage Stuffed Portobello Pizzas

4 whole Portobella mushroom caps (about 5� each), stemmed removed
1/2 cup low fat marinara sauce
1/2 cup lean turkey Italian sausage, cooked, drained and crumbled
4 tablespoons shredded fat free or low fat mozzarella cheese
2 teaspoons freshly grated Parmesan cheese
1 tablespoon chopped fresh basil

Preheat the oven to 350 degrees Fahrenheit. Wipe the mushrooms clean of any dirt. Place them on a baking sheet, gill side up. Spoon sauce over each cap, then sprinkle on sausage and cheeses. Place in the oven and bake for 6 to 8 minutes, or until cheese is melted. Garnish with fresh basil. Serve immediately.

Yield: 4 small pizzas
Calories: 94
Fat: 5g
Fiber: 1.3g

Icy Gazpacho with Fresh Lime

Icy Gazpacho with Fresh Lime

1 large red bell pepper
2 large tomatoes or 6 plum tomatoes (about 1 pound)
1 large cucumber, peeled, halved lengthwise, seeded
1/2 medium yellow onion
1 cup tomato juice
1/2 cup chopped fresh cilantro, without stems
1/4 cup balsamic vinegar
2 tablespoons fresh lime juice
Salt and pepper to taste

Roast the whole red pepper under a broiler or over a gas flame, turning occasionally, until the skin blisters and chars all over. Place in a bowl, cover with a lid, and allow it to steam to loosen the skin, or place in a paper bag until it is just cool enough to handle.. Carefully peel away the skin and remove the seeds. Cut the pepper into medium dice and set aside. Cut half of the tomatoes, half of the cucumber, and half of the onion into 1-inch pieces and transfer to the bowl of a food processor or a blender jar. Add the roasted bell pepper and process to a puree. Transfer mixture to a medium mixing bowl. Add tomato juice, cilantro, and vinegar. Seed the remaining tomato. Cut remaining tomato, cucumber, and onion into medium dice and add to the soup. Refrigerate until chilled. Add lime juice before serving and season with salt and pepper. Serve well chilled. For a less chunky gazpacho, thin with additional tomato juice.

Yield: 1½ quarts; 4 (1½-cup) servings
Calories: 70
Fat: 1g
Fiber: 2.5g

Salad Romesco

Salad Romesco

For Dressing:
1 medium red bell pepper
1/4 cup almonds, toasted
3 cloves garlic, peeled
1 teaspoon grated lemon peel
1/4 cup red wine vinegar or balsamic vinegar
1/3 cup extra-virgin olive oil
Salt and pepper to taste

For Salad:
6 cups baby spinach, rinsed and dried
1 1/2 cups cherry tomatoes (about 8 ounces), quartered
1 cup diced, seeded cucumber
1/4 cup sliced, pitted kalamata olives
1 tablespoon finely chopped fresh oregano
1 tablespoon finely chopped fresh mint leaves
Salt and pepper to taste

Prepare dressing: Roast bell pepper whole under a broiler or on the stovetop, turning occasionally until skin blisters and chars all over. Place in a bowl, cover with a lid, and let steam to loosen the skin. When it is just cool enough to handle, remove from bowl and carefully peel away skin and remove seeds. Cut the pepper into medium dice and place in bowl of a food processor or blender. Add almonds, chile, garlic, lemon peel, and vinegar. Process until smooth. With the machine running, add the olive oil in a thin stream through the feed tube; the sauce will thicken. Season with salt and pepper. There will be about 1 cup of dressing. Prepare salad: Combine all salad ingredients in a large mixing bowl. Pour 3 tablespoons of the dressing over salad and toss well. Season with salt and pepper. Serve immediately. Reserve extra dressing for another use.

Note: To toast almonds, spread nuts on an ungreased sheet pan. Bake in a preheated 350 degree Fahrenheit oven about 6 minutes, stirring occasionally, or until golden brown.

Yield: 6 servings
Calories: 62
Fat: 4g
Fiber: 2g

Barbecued Lentils

Barbecued Lentils

1 tablespoon olive oil
1 cup chopped red onion
1 tablespoon minced garlic
2 teaspoons chili powder
1 teaspoon mustard powder
2 cups fat-free chicken or vegetable broth
3/4 cup tomato sauce
3 tablespoons balsamic vinegar
1 tablespoon Dijon mustard
2 tablespoons agave nectar or honey
1 1/2 cups dry (uncooked) brown lentils, rinsed
Salt and pepper to taste

Heat olive oil in a 2-quart saucepan over medium heat. Add onion and sauté until softened and translucent, about 3 minutes. Add garlic and spices and sauté until fragrant, about 1 minute; do not brown garlic. Add broth, tomato sauce, vinegar, mustard, agave, and lentils, stir well, and bring to a boil. Reduce heat to low, cover, and simmer until lentils are tender, but intact, about 30 minutes. Lentil cooking times vary. If necessary, add an additional ¼ cup water and simmer for 5 minutes longer if lentils are not tender. Season with salt and pepper.

Yield: 2 quarts; 8 (½-cup) servings
Calories: 176
Fat: 2g
Fiber: 8.9g

Tomato-Lentil Soup

Tomato-Lentil Soup

1/2 cup dried brown lentils
4 cups fat-free chicken or vegetable broth
1 tablespoon olive oil
1 1/2 teaspoons black or yellow mustard seeds
1 pound plum tomatoes, peeled, seeded, and chopped
3 tablespoons finely chopped, peeled fresh ginger
1 clove garlic, minced
1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon ground turmeric
Pinch cinnamon
1/4 cup chopped fresh cilantro, without stems
Salt to taste

Wash lentils and drain well in a sieve. Add lentils and 1½ cups of the chicken broth to a 2-quart saucepan. Bring to a boil, reduce heat, and simmer lentils over low heat until they are tender, but still retain their shape about 20 minutes. Meanwhile, heat olive oil in a heavy 4-quart saucepan over medium-high heat until hot but not smoking. Add mustard seeds and cook, stirring, until seeds just begin to pop. Carefully add tomatoes, ginger, garlic, and spices. Simmer until the tomatoes are softened and the spices are fragrant, about 4 minutes. Add 1½ cups of the broth; bring to a boil. Reduce heat and simmer, stirring occasionally, for about 4 minutes. Carefully transfer the tomato-ginger mixture to the bowl of a food processor or a blender jar. Process or blend until smooth. Return to saucepan and add cooked lentils and the remaining 1 cup of chicken broth, stirring to incorporate. Bring soup to a boil, stirring occasionally. Stir in cilantro. Season to taste with salt.

Yield: 1¼ quarts; 6 (¾-cup) servings
Calories: 112
Fat: 4g
Fiber: 5.1g

Curried Vegetable Stew

Curried Vegetable Stew

1 tablespoon extra-virgin olive oil
1 medium red onion, finely chopped
1 medium green bell pepper, deseeded and finely chopped
1/2 cup chopped carrot
1/2 cup chopped celery
3 garlic cloves, minced
2 tablespoon minced, peeled fresh ginger
1 tablespoon curry powder
2 large tomatoes, peeled, seeded, and chopped, or 1 cup tomato sauce
1 bay leaf
4 cups fat-free chicken or vegetable broth
1 1/2 cups cooked pinto beans or black beans
3 tablespoons creamy or crunchy natural peanut butter (or almond butter)
1/4 cup chopped fresh cilantro
1/2 pound baby spinach leaves or other fresh greens, torn into bite-size pieces
Salt and pepper to taste

Heat olive oil in a 4-quart saucepan or Dutch oven over medium heat. Add onion, bell pepper, carrot, and celery and sauté until soft and translucent, about 5 minutes.
Add garlic, ginger and curry powder and sauté until fragrant; do not brown garlic. Add the tomatoes and bay leaf and cook, uncovered, until tomatoes are slightly reduced, about 3 minutes. Add the broth and bring the mixture to a boil. Reduce heat to low. Stir in beans and peanut butter until combined. Cook until heated through, about 2 minutes. Stir in cilantro and spinach. Serve immediately.

Yield: 2 quarts; eight (1-cup) servings
Calories: 145
Fat: 6g
Fiber: 5.4g

Grilled Italian Flank Steak with Roma Tomatoes

Grilled Italian Flank Steak with Roma Tomatoes

Marinade:
1/4 cup balsamic vinegar
1/4 cup water or low sodium beef or chicken broth
1 tablespoon chopped garlic
1 tablespoon chopped fresh basil (or 1 teaspoon dried basil)
1 tablespoon chopped fresh thyme (or 1 teaspoon dried thyme)
1 teaspoons ground mustard seed
1/2 teaspoon ground black pepper
Olive oil cooking spray
1 1/4 pounds flank steak, trimmed of all visible fat
8 Roma tomatoes, halved crosswise

Combine marinade ingredients in a large zip-top plastic bag. Add steak and seal the bag. Marinate, refrigerated for at least 2 hours, (but no longer than 12) turning the steak occasionally. Prepare a fire in a charcoal grill or preheat a gas grill or broiler. Lightly coat the grill rack with cooking oil spray. Position the cooking rack 4�6 inches from the heat source. Remove the steak from marinade; drain and blot to remove excess marinade. Place the steak and tomatoes on the grill rack or broiler pan. Grill or broil until browned, 4�5 minutes on each side for the steak and about 3 minutes on each side for the tomatoes. Watch steak carefully as the balsamic can cause it to burn if not properly blotted. Check the steak for doneness by cutting into the meat. Let stand for 5 minutes on a cutting board. Cut the meat across the grain into very thin slices.

Yield: 4 servings
Calories: 261
Fat: 11g
Fiber: 1.7g

Lemon Crinkle Cookies

Lemon Crinkle Cookies

Lemon Crinkle Cookies½ C. Butter, Softened
1 C. Granulated Sugar
½ tsp. Vanilla Extract
1 whole Egg
1 tsp. Lemon Zest
1 T. Fresh Lemon Juice
¼ tsp. Salt
¼ tsp. Baking Powder
â…› tsp. Baking Soda
1-½ C. All-purpose Flour
½ C. Powdered Sugar

Preheat oven to 350 degrees. Grease light colored baking sheets with non stick cooking spray and set aside. In a large bowl, cream butter and sugar together until light and fluffy. Whip in vanilla, egg, lemon zest and juice. Scrape sides and mix again. Stir in all dry ingredients slowly until just combined, excluding the powdered sugar. Scrape sides of bowl and mix again briefly. Pour powdered sugar onto a large plate. Roll a heaping tsp. of dough into a ball and roll in powdered sugar. Place on baking sheet and repeat with remaining dough. Bake for 9-11 minutes or until bottoms begin to barely brown and cookies look matte {not melty or shiny}. Remove from oven and cool cookies about 3 minutes before transferring to cooling rack. If using a non stick darker baking tray, reduce baking time by about 2 minutes.

Spaghetti Squash Marinara

Spaghetti Squash Marinara

Olive oil cooking spray
1 medium spaghetti squash (about 1 1/2 pounds)
2 cups low fat marinara sauce
2 tablespoons chopped fresh basil or parsley
2 tablespoons grated Romano or Parmesan cheese
Preheat oven to 375 degrees Fahrenheit. Lightly coat a baking sheet with cooking oil spray.

Wash the outside of the squash and cut in half lengthwise. Remove seeds. Pierce the outside of each half a few times with a fork. Place squash cut side down on baking sheet and bake until very tender when tested with a fork, about 45 minutes. Cool slightly. Meanwhile, warm pasta sauce and prepare remaining ingredients. Keep sauce warm. Using the tines of a fork, rake the spaghetti-like threads of squash into a mixing bowl. Discard skin. There will be about 3 cups of spaghetti squash. Pour hot pasta sauce over squash and toss gently. Divide �spaghetti� between serving plates and garnish with herbs and cheese.

Yield: 4 servings
Calories: 125
Fat: 4g
Fiber: 4.2g

Lisa Andreone’s Slivered Pork Stir-Fry with Garlic Broccoli and Sesame

Lisa Andreone’s Slivered Pork Stir-Fry with Garlic Broccoli and Sesame

2 cups broccoli, chopped in 1-inch pieces
3/4 cup chicken broth, divided
1/2 cup chopped green onions
2 tablespoons chopped garlic
2 tablespoons peeled chopped ginger
2 teaspoons olive oil, divided
1 cup chopped yellow onion
1 red Bell pepper, halved, seeded and diced
2 teaspoons olive oil
1 pound boneless pork tenderloin, cut in thin strips, 1/2-inch wide and 2-inches long
1 tablespoon low sodium soy sauce

Garnish:
1 tablespoon toasted sesame seeds

Steam broccoli for about 2 minutes, until bright green but still firm. Drain; rinse with cold water to stop cooking; drain again. (If using frozen broccoli cuts, thaw broccoli but omit this cooking step.) Combine 1/4 cup of the broth, the green onion, garlic and ginger in food processor or blender and pulse until mixture is minced. Set aside. Heat 1 teaspoon of the oil in a large nonstick sauté pan over medium-high heat. Add onion and bell peppers; sauté 5 minutes or until vegetables are just tender. Transfer to bowl and cover with towel to retain heat. Add remaining olive oil to pan over medium-high heat. Add green onion mixture and sauté for about 1 minute, stirring constantly. Add pork strips and soy sauce to skillet and sauté for four minutes or until pork is nearly cooked. Add the remaining 1/2 cup of broth and bring to a boil. Add broccoli to skillet and stir until broccoli is cooked through, about 3 minutes. Add onion and bell pepper back to pan. Divide between 4 dinner plates and garnish with sesame seeds. Serve immediately.

Note: It’s easier to slice pork thinly if you place it in freezer for about 30 minutes first.

Yield: 4 servings
Calories: 311
Fat: 13g
Fiber: 3.9g

Grilled Salmon Burgers

Grilled Salmon Burgers

1 pound skinless salmon fillet, cut into 1-inch dice
1 tablespoon Dijon-style mustard
1 tablepoon grated lime peel
1 tablespoon minced peeled fresh ginger
1 tablespoon chopped fresh cilantro
1 teaspoon low sodium soy sauce
1/2 teaspoon ground coriander
Salt
Pepper
Fresh lime wedges and cilantro sprigs

Lightly coat grill rack with cooking oil spray. Preheat barbecue grill to medium hot. In the bowl of a food processor, pulse the salmon just enough to grind it coarsely. Transfer the salmon to a large bowl and mix in the remaining ingredients. Form salmon into four patties and season with salt and pepper. Grill or sauté the burgers, turning once, until done, 4 minutes per side for medium. Garnish with fresh lime wedges and cilantro sprigs.

Yield: 4 servings
Calories: 217
Fat: 9g
Fiber: .5g

Kelly Mac Snack

Kelly Mac Snack

22 dry roasted unsalted almonds
1 tablespoon dark chocolate chips
2 tablespoons raisins

Toss all together and go. Eat instead of an energy bar.

Calories: 217
Fat: 16g
Fiber: 3.9g

Matt Hoover’s Chicken with Chipotle Tabasco

Matt Hoover’s Chicken with Chipotle Tabasco

1 8-ounce boneless skinless chicken breast
Chipotle Tabasco Sauce (to taste)
1/2 teaspoon garlic salt

Lightly coat grill rack with cooking oil spray. Preheat barbecue grill to medium hot. Grill chicken, until done, 4 minutes per side. Season with Chipotle sauce and garlic salt. Enjoy!

Yield: 1 Serving
Calories: 249
Fat: 3g
Fiber: 0g

Roast Asparagus with Smoked Salmon

Roast Asparagus with Smoked Salmon

1 pound asparagus, tough ends snapped (about 16 medium spears)
2 teaspoons extra-virgin olive oil
Sea salt and freshly ground pepper
4 thin slices smoked salmon, (about four ounces) each cut in 4 lengthwise strips

Preheat the oven to 425 degrees. Place asparagus spears on baking sheet so they are not touching. Drizzle spears with oil and sprinkle with salt and pepper. Roast for five to ten minutes, turning once, until tender crisp. Do not overcook or they will be too soft and difficult to handle. When cool enough to handle, wrap each stalk with a very thin slice of smoked salmon. Serve immediately or chill to serve later.

Yield: 4 four-spear servings
Calories: 68
Fat: 4g
Fiber: 1.3g

Kelly Minner’s Cream Cheese Roll-ups

Kelly Minner’s Cream Cheese Roll-ups

2 slices of roast turkey or turkey bologna (2 ounces)
2 tablespoons fat free cream cheese with chives (or garden vegetable flavor)

Place meat slices on flat surface. Spread thinly with cream cheese mixture. Roll tightly. Cover and refrigerate until use.

Yield 2 servings
Calories: 83
Fat: 5g
Fiber: 0g

Crispy Pita Triangles

Crispy Pita Triangles

6 six-inch whole grain pita breads
Olive oil cooking spray
3/4 teaspoon garlic powder, onion powder, or seasoning such as Mrs. Dash

Preheat oven to 375 degrees Fahrenheit. With a sharp knife, cut each pita bread in half, then each half into 4 triangles. Carefully separate each triangle into 2 pieces. There should be 16 small triangles per pita bread. Arrange triangles in a single layer on two baking sheets. Lightly coat triangles with cooking spray. Sprinkle with seasoning powder. Gentle toss and rearrange to cover baking sheet Bake for 5 minutes. Remove from oven and using a metal spatula, gently turn pitas over and continue to bake until crisp and golden brown, about 8 minutes longer. Chips will get crispy as they cool. Store in airtight containers or self-sealing plastic bags.

Yield: 12 eight- triangle servings
Calories: 96
Fat: 1g
Fiber: 2.6g