Turkey & Vegetable Pita Pizza Snacks

Turkey & Vegetable Pita Pizza Snacks

1 whole wheat pita bread (approx 6-inch)
2 tablespoons low fat pizza sauce
1 ounce thinly sliced turkey
1 tablespoon chopped yellow onion
1 tablespoon chopped Bell pepper
1 tablespoon finely diced pineapple
2 tablespoons shredded fat free Mozzarella cheese

Preheat oven to 425 degrees Fahrenheit. Spread tomato sauce over pita bread. Top with sliced turkey, onion, pepper, pineapple. Sprinkle with shredded cheese. Place the pita(s) on a baking sheet and bake in the preheated oven for about 8 minutes, or until the pita bread has reached desired crispness and cheese is melted.

Yield: 1 pizza
Calories: 199
Fat: 6g
Fiber: 3.1g

Salsa Vinaigrette

Salsa Vinaigrette

1 cup roast tomato salsa (or your favorite salsa)
1/4 cup cider vinegar
3 tablespoons extra virgin olive oil
1/2 teaspoon ground black pepper

Combine vinaigrette ingredients in blender or food processor until smooth. There will be about 1 cup vinaigrette.

Yield: 1 cup; 16 (1-tablespoon) servings
Calories: 28
Fat: 3g
Fiber: .3g

Peanutty Spread

Peanutty Spread

1 cup silky tofu, drained (about 9 ounces)
1/3 cup peanut butter
4 teaspoons honey
2 teaspoons lime juice

Place all ingredients in jar of blender or bowl of food processor. Blend or process until smooth. Add a few teaspoons of water if necessary. Store in refrigerator

Yield: 1 ½ cups; 12 (2-tablespoon) servings
Calories: 67
Fat: 5g
Fiber: .5g

Moroccan Mint Tea

Moroccan Mint Tea

2 tablespoons loose leaf green tea or 3 green tea bags
3/4 cup lightly packed fresh mint leaves
1 teaspoon grated lemon peel
4 cups boiling water

Place tea, mint leaves, and lemon peel in a pot or small saucepan and add the boiling water. Cover and allow it to steep for 8 minutes. Using a strainer, pour the tea into small cups or heatproof glasses.

Yield: 4 cups; 4 (1- cup) servings
Calories: 4
Fat: 0g
Fiber: 0g

Tangy Mustard-Tahini Sauce

Tangy Mustard-Tahini Sauce

2/3 cup Dijon mustard
1/2 cup tahini
1/2 cup soft silken tofu
1/3 cup fresh lemon juice

Combine all ingredients in a blender and blend until smooth. For a thinner sauce, add 1 to 2 tablespoons water. Pour into an airtight container and refrigerate.

Yield: 2 cups; 32 (1-tablespoon) servings
Calories: 31
Fat: 2g
Fiber: 0g

Easy Raspberry Sorbet

Easy Raspberry Sorbet

2 cups frozen raspberries (or other frozen fruit)
3 tablespoon apple juice or orange juice
fresh mint leaves
Optional: 1/2 teaspoon cinnamon or vanilla extract

Place the frozen fruit and the juice in the jar of a blender or bowl of a food processor. Blend or process until smooth, scraping down the sides of the container as necessary. Add extra juice if needed. Best if served immediately though it can be frozen. Garnish with fresh mint.

Yield: 4 servings
Calories: 36
Fat: 0g
Fiber: 4.2g

Wild Rice & Toasted Almonds

Wild Rice & Toasted Almonds

1 teaspoon olive oil
1 cup wild rice, rinsed and drained
1/2 cup sliced mushrooms
1/2 cup chopped yellow onion
2 tablespoons chopped almonds (or almond meal)
1 tablespoon minced garlic
2 teaspoons chopped fresh thyme (or 1 teaspoon dried)
2 cups fat free chicken broth or vegetable broth
1/2 cup water

Preheat oven to 375 degrees Fahrenheit. In a large non stick sauté pan, heat olive oil over medium heat. Add all ingredients except broth and water. Cook about 5 minutes, stirring constantly until mixture is fragrant and onions are just starting to soften. Do not allow garlic or nuts to brown. Transfer mixture to a 2 quart baking dish. Meanwhile, bring stock and water to a boil and pour over rice mixture in baking dish. Cover with foil and bake 1 hour. Serve hot.

Yield: 6 (1-cup) servings
Calories: 173
Fat: 4g
Fiber: 3.1g

Chilled Red Pepper Soup with Garlic-Parmesan Crisps

Chilled Red Pepper Soup with Garlic-Parmesan Crisps

4 red bell peppers (about 2 1/2 C.), stems removed, quartered, and seeded
1 T. extra-virgin olive oil
3 medium shallots, chopped (1/2 C.)
1 clove garlic, minced
3 1/2 C., reduced-sodium chicken broth
Salt and pepper
Fresh basil leaves, thinly sliced

Pita Crisps:
1 whole-wheat pita bread
1 clove garlic, halved
1 tsp. olive oil
2 T. grated Parmesan cheese

Preheat broiler. Line a large baking sheet with foil. Roast pepper quarters, skin up, for 15 minutes, until charred. Remove to paper bag. The steam released as they cool will loosen the skin. Using a small knife, peel off and discard charred skin. Chop peppers. Warm 1 T. oil in large heavy saucepan over medium-low heat. Add shallots; cook 3 minutes, until soft, stirring. Add garlic; cook 1 minute, stirring. Add chopped peppers, broth, salt, and pepper. Increase heat; bring to a simmer. Reduce heat; let simmer 20 minutes, uncovered, until vegetables are very soft. Using a slotted spoon, transfer mixture to food processor or blender; puree. Add broth from pan; blend on high speed until smooth. Chill soup at least 6 hours or over night. Preheat oven to 350 degrees. Using scissors, separate pita to make two rounds. Rub with a garlic half; brush lightly with oil, then sprinkle with cheese. Bake for 15 minutes. Cut each round into 4 wedges. To serve: Whisk soup to blend. Thin with additional broth or add salt, if necessary. Top serving with crisps and basil slices.

Yield: 4 servings
Calories: 175
Fat: 8g
Fiber: 7g

Chilled Snap Peas with Creamy Tarragon Dressing

Chilled Snap Peas with Creamy Tarragon Dressing

1/2 lb. sugar snap peas, trimmed (about 2 C.)
1 T. reduced-fat mayonnaise
1 T. low-fat plain yogurt or nonfat buttermilk
1 1/2 tsp. chopped fresh tarragon or 1/2 tsp. dried
Salt and freshly ground pepper to taste

Steam peas over 2 inches of boiling water, stirring once, until crisp-tender, 5 to 7 minutes. Transfer to a baking sheet lined with paper towel. Refrigerate until chilled, about 20 minutes. Whisk mayonnaise, yogurt (or buttermilk), tarragon, salt and pepper in a medium bowl. Add peas; toss well to coat. Serve chilled.

Yield: 2 servings
Calories: 90
Fat: 2g
Fiber: 4g

Cilantro Pesto Dip

Cilantro Pesto Dip

1/3 C. walnuts
1 large bunch cilantro, leaves and stems intact
1 garlic clove, peeled
1/4 C. extra-virgin olive oil
3 T. reduced-fat sour cream
2 tsp. fresh lemon juice
1/4 tsp. salt

Heat oven or toaster oven to 275F. Spread walnuts on a baking tray and bake until fragrant and lightly browned, about 10 minutes. Cool slightly, about 3 minutes.
Chop cilantro, garlic, and walnuts in a food processor, about 25 seconds. With machine running, add oil in a steady stream. Add sour cream, lemon juice, and salt. Pulse a few times to combine. Serve or refrigerate until needed.

Yield: 8 servings
Serving Size: 1 T.

Calories: 100
Fat: 10g
Fiber: 0g

Coconut Chicken

Coconut Chicken

1 T. extra virgin olive oil
1/2 lb. chicken breast tenders
1/2 T. chicken broth
1/2 medium onion, chopped
1 cloves garlic, minced
3/8 tsp. dried cilantro
1/2 tsp. grated fresh ginger
1/2 tsp. finely grated lemon peel
1/16 tsp. ground cumin
1/2 Pinch of ground turmeric
1/2 C. light coconut milk (no sugar added)
1 T. macadamia nuts, finely ground
1/2 tsp. sugar substitute
1/8 tsp. ground red pepper
1/2 T. tamarind paste (available in Indian and specialty food markets)
1 tsp. water
Chopped scallion, for garnish

Heat the oil in a large skillet over medium-high heat. Add the chicken and cook for 5 minutes per side, or until browned and no longer pink in the center. Remove the chicken to a plate and set aside. Heat the broth in the same skillet. Add the onion, garlic, cilantro, ginger, lemon peel, cumin, and turmeric and cook for 5 minutes, or until the onion is tender but not browned. Stir in the coconut milk, nuts, sugar substitute, and red pepper. Return the chicken to the skillet, cover, and simmer for 10 minutes, or until the chicken is cooked through. Remove the chicken to a plate and keep warm. Do not discard the sauce in the pan. In a small bowl, combine the tamarind paste and water. Stir into the sauce in the skillet and gently boil until thickened and the mixture measures about 1/2 C. Evenly divide the chicken among 2 serving plates. Top with sauce and garnish with the scallion.

Yield: 2 servings
Calories: 360
Fat: 25g
Fiber: 3g

Coconut Shrimp Curry

Coconut Shrimp Curry

1 C. unsweetened light coconut milk, divided
1 tsp. red Thai curry paste
1/2 large red pepper, thinly sliced
1/2 small onion, thinly sliced
2 tsp. Splenda or sugar substitute
1 tsp. fish sauce
10 – 12 oz extra-large shrimp
1 T. fresh lime juice
Sliced fresh basil leaves and fresh lime wedges for garnish

In medium saucepan over medium heat, bring 1/4 C. of the coconut milk and the curry paste to simmer. Add peppers and onions; cook 4 minutes, stirring often. Stir in remaining 3/4 C. coconut milk, Splenda, and fish sauce. Bring to a simmer; let cook 1 minute. Add shrimp; cook 3 minutes, until shrimp is cooked through, stirring once to flip shrimp. Remove from heat; stir in lime juice. Serve over rice, garnished with basil and additional lime.

Yield: 2 servings
Calories: 399
Fat: 19g
Fiber: 2g

Cod with Artichokes and Basil

Cod with Artichokes and Basil

3/4 lb. cod fillet
1/2 T. plus 3/4 tsp. extra-virgin olive oil
1/2 T. dried basil
5 oz. marinated artichoke hearts (about 6 pieces), plus 1/2 T. liquid from jar
Salt and freshly ground black pepper

Heat oven to 450°F. Place cod in an ovenproof baking dish, brush with oil, sprinkle with basil, and season with salt and pepper. Arrange artichoke hearts around fish and drizzle with artichoke liquid. Bake until fish is opaque and just flakes with a fork, 12 to 14 minutes. Remove from oven and serve hot.

Yield: 2 servings
Calories: 250
Fat: 10g
Fiber: 3g

Grilled Potato Chips with Chive Dip

Grilled Potato Chips with Chive Dip

3/4 C. low-fat sour cream
2 oz. soft goat cheese
1 small shallot, minced
1 T. fresh lemon juice
1 T. fresh chives, chopped
1 tsp. kosher salt
1/2 lb. fingerling potatoes
1/2 lb. Peruvian purple potatoes
2 T. olive oil

In a small bowl, combine the sour cream, goat cheese, shallot, lemon juice, chives, 1/4 tsp. of the salt, and 1/4 C. of water and stir until smooth. Set aside. Using a mandoline or knife, cut the potatoes lengthwise into very thin slices. In a large bowl, combine the potatoes, oil, and remaining salt and toss well. Heat a grill pan (a cast-iron pan with ridges) over medium heat and add a single layer of potatoes. Cook until golden brown and crispy, 4 to 5 minutes per side. Cook the remaining potatoes in batches. Serve the hot potatoes with the dip.

Yield: 4 servings
Calories: 263
Fat: 16g
Fiber: 2g

Ham and Pineapple Spears

Ham and Pineapple Spears

1 lb. baked ham (such as Black Forest), thinly sliced
1 pineapple, peeled and cut into 20 long spears
2 T. olive oil
2 T. balsamic vinegar
3 inner celery stalks, cut into 3-inch pieces (optional)

Fold each slice of ham in half and wrap it around the center of a pineapple spear. Heat 1 T. of the oil in a large nonstick skillet over medium heat. Place 10 of the wrapped pineapple spears in the pan. Sear on each side until golden, about 2 minutes. Drizzle 1 T. of the vinegar over the pineapple spears and cook until the vinegar bubbles up and thickens slightly, about 1 minute. Transfer to a plate and cover with foil while repeating the cooking instructions with the remaining ingredients. Serve with the celery stalks, if desired.

Yield: Makes 4 servings
Calories: 273
Fat: 10.9g
Fiber: 1.7g

Easy Pickled Carrots

Easy Pickled Carrots

1 32-oz. jar pickles
1 1/2 lb. slender carrots, peeled

Remove the pickles from the jar and reserve for another use. Add the carrots to the pickle juice, cutting them to fit the jar, if necessary. Screw on the lid and refrigerate for at least 3 days.

Yield: Makes 12 to 16 servings
Calories: 13
Fat: 0g
Fiber: 1g

Provolone and Roasted Pepper Crisps

Provolone and Roasted Pepper Crisps

2 pitas, sliced in half to make 4 round pieces
4 T. olive oil
1 tsp. paprika
1/2 tsp. dried oregano
1/2 tsp. kosher salt
1 12-oz. jar roasted red peppers, drained and cut into strips
4 slices lemon
1 clove garlic, sliced
1 C. grated provolone

Heat broiler to high. Arrange the pitas on a baking sheet, cut-side up. Brush with 2 T. of the oil, then sprinkle with the paprika, oregano, and 1/4 tsp. of the salt. Place under broiler to crisp, about 2 minutes; set aside. Heat the remaining 2 T. of oil in a skillet. Add the peppers, lemon, garlic, and the remaining salt. Saute until the peppers are hot and fragrant, about 3 minutes. Spread the peppers evenly over the pita halves and sprinkle with the provolone. Return to broiler and cook until the provolone is melted, about 3 minutes. Cut into strips, if desired.

Tip: Almost any prepared vegetable from the deli counter can make a delicious substitute for the peppers. Try cured olives or marinated artichoke hearts or mushrooms.

Yield: 4 servings
Calories: 377
Fat: 21.5g
Fiber: 1g

Persimmon Tea

Persimmon Tea

3/4 C. sugar
1/2 lb. fresh ginger, scrubbed and cut into 1/2-inch slices
12 oz. dried persimmons
1/4 lb. pine nuts

In a large saucepan, combine 10 C. of water, the sugar, and ginger and bring to a boil. Simmer for 5 minutes, remove from heat, and add the persimmons. Let sit for at least 2 hours to allow the flavors to steep. Strain into a decanter. Cover and refrigerate up to 3 days ahead. Serve chilled in teacups garnished with pine nuts.

Note: Dried persimmons can be found in most Asian markets. You can also order them from www.justtomatoes.com. This “tea” is a traditional Korean digestif.

Yield: 8 servings
Calories: 73
Fat: 0g
Fiber: 0g

Corn Risotto

Corn Risotto

1 C. uncooked corn
4 C. chicken broth
4 T. butter
1 minced shallot
1 C. Arborio rice
1 C. cooked corn
1/2 tsp. fresh thyme leaves
Salt and freshly ground black pepper to taste
1/4 C. grated Parmesan

Puree 1 C. uncooked corn in a food processor until smooth. In a saucepan, heat 4 C. chicken broth to a simmer. In a large skillet, melt 4 T. butter. Add 1 minced shallot and sauté until soft, about 2 minutes. Add 1 C. Arborio rice and sauté, stirring, 3 minutes. Stir in 1 C. of the chicken broth and the pureed corn; cook, stirring, until the rice has absorbed the liquid, 5 to 7 minutes. Continue with the remaining broth, adding 1 C. at a time. After the last C. of broth has been absorbed, let the risotto cook 3 minutes, stirring. Add 1 C. cooked corn and 1/2 tsp. fresh thyme leaves; cook 2 minutes more. Stir in salt and freshly ground black pepper to taste and 1/4 C. grated Parmesan.

Yield: 4 servings
Calories: 270
Fat: 11g
Fiber: 3g

Maple-Glazed Salmon with Pineapple

Maple-Glazed Salmon with Pineapple

1/2 C. maple syrup
2 T. Dijon mustard
4 6-oz. salmon fillets
1 1/2 tsp. kosher salt
1/2 tsp. black pepper
1/2 fresh pineapple
1 jalapeno, seeded and finely chopped
2 C. cooked white rice

Heat broiler. Whisk together the maple syrup and mustard in a small saucepan over medium heat and bring to a boil. Simmer until slightly thickened, about 5 minutes. Remove from heat and set aside. Place the salmon in a foil-lined 9-by-13-inch baking dish. Season with the salt and pepper. Slice the peel from the pineapple half and cut it lengthwise into quarters, then cut each quarter into 1/2-inch-thick triangles. Scatter the pineapple and jalapeno around the salmon. Brush the salmon with the syrup mixture. Broil for 5 to 7 minutes, or until the salmon flakes easily when pricked with a fork and the inside is the same color throughout. Serve the salmon and pineapple with the rice and drizzle with the remaining glaze, if desired.

Yield: 4 servings
Calories: 557
Fat: 19.5g
Fiber: 1.g

Linguine with Caper and Green Olive Sauce

Linguine with Caper and Green Olive Sauce

1 T. olive oil
2 cloves garlic, thinly sliced
1/4 tsp. crushed red pepper flakes
1 26-oz. jar marinara sauce
1 6.75-oz. jar Spanish olives, drained and roughly chopped
1 3.5-oz. jar capers, drained and roughly chopped
1/2 C. fresh flat-leaf parsley, coarsely chopped
1/2 tsp. lemon zest
1 1-lb. box linguine

Heat the olive oil, garlic, and crushed red pepper in a large saucepan over medium heat until fragrant, about 2 minutes. Add the marinara sauce, olives, capers, parsley, and lemon zest. Reduce heat to low and simmer for about 15 minutes. Meanwhile, cook the linguine according to the package instructions. Drain and add the linguine to the sauce, tossing to coat. Transfer to a large serving dish and serve family-style. Tip: Capers and olives are often packed in brine, which can make a dish very salty. If you are watching your salt intake, rinse them before cooking.

Yield: 6 servings
Calories: 347
Fat: 8g
Fiber: 3.3g

Ravioli with Roasted Zucchini

Ravioli with Roasted Zucchini

4 small zucchini, sliced into ¼-inch rounds
2 T. olive oil
1 tsp. dried red chili flakes
2/3 C. freshly and finely grated Parmesan
1/4 tsp. freshly ground black pepper
2 T. kosher salt
2 cloves garlic, crushed
1 lb. cheese ravioli (preferably fresh)
3 T. chopped fresh flat-leaf parsley

Preheat oven to 400° F. Bring a large pot of water to a boil. Place the zucchini in a large baking dish in a single layer and drizzle with the oil, chili flakes, and 3 T. of the Parmesan, then season with the pepper and ½ tsp. of the salt. Add the garlic and roast for 20 minutes, tossing halfway through, until tender and just golden brown. Meanwhile, add the ravioli and the remaining salt to the boiling water. Return to a boil, stirring frequently to prevent the ravioli from sticking. Cook the ravioli for 3 minutes after they begin to float. Drain and place in a large bowl. Toss gently with the roasted zucchini, half the parsley, and half the remaining Parmesan. Serve immediately with the remaining parsley and Parmesan.

Yield: 4 servings
Calories: 368
Fat: 17g
Fiber: 3g

Pasta with Ricotta, Herbs, and Lemon

Pasta with Ricotta, Herbs, and Lemon

1 1-lb. box penne
2 T. unsalted butter, cut into pieces
1 C. fresh ricotta
1/3 C. roughly chopped mixed fresh herbs (such as chervil, tarragon, and flat-leaf parsley)
Zest of 1 lemon, grated
3/4 tsp. kosher salt
1/4 tsp. freshly ground black pepper

Cook the pasta according to the package directions. Reserving 1/3 C. of the water, drain the pasta, then return it to the pot. In a medium bowl, whisk together the butter, ricotta, and pasta water until a rich, creamy sauce forms. Pour the sauce over the hot pasta. Add the herbs, zest, salt, and pepper and toss. Tip: Ricotta can vary dramatically in taste and texture. Depending on the brand you use, you may need to add extra pasta water and butter to create a sauce that’s sufficiently creamy.

Yield: 4 servings
Calories: 573
Fat: 15.4g
Fiber: 4g

Poached Cod with Cabbage and Peas

Poached Cod with Cabbage and Peas

1 head Savoy cabbage
1 T. olive oil
1 T. unsalted butter
1/8 tsp. freshly ground pepper
1/2 tsp. plus 1 T. kosher salt
1/2 C. frozen peas, thawed
2 C. chicken broth
1/4 C. fresh lemon juice
4 cod fillets, about 6 oz. each

Shred the cabbage, reserving half in a resealable plastic bag for another use. Heat the oil and butter in a large skillet over medium heat. Add the remaining cabbage, the pepper, and 1/2 tsp. of the salt and sauté until soft and golden, 5 to 6 minutes. Add the peas and cook another minute. Remove from skillet to a plate, cover with foil, and set aside. Add the chicken broth, lemon juice, and remaining salt to the skillet and bring to a simmer. Place the cod in the pan and poach, covered, until opaque, about 4 minutes total, flipping carefully once. (Cook in batches if necessary.) Remove the cod from the pan, reserving 3 fillets for another use. Boil the poaching liquid over high heat until slightly thickened, about 2 minutes. Serve the cod over the cabbage, drizzling some of the cooking liquid over each fillet.

Yield: 4 servings
Calories: 334
Fat: 8g
Fiber: 6g

Moroccan Game Hens

Moroccan Game Hens

Canola oil
1 tsp. dried orange peel or freshly grated orange zest
1/2 tsp. garlic powder
1/2 tsp. ground coriander
1/2 tsp. ground cinnamon
1/4 tsp. salt
1/4 tsp. ground allspice
1/8 tsp. ground cardamom or cloves
1/8 tsp. ground white pepper
1/8 tsp. cayenne pepper
2 Cornish game hens

Set oven temperature to 450 degrees. Oil a large baking dish and place in the oven to preheat. Mix the orange peel, garlic powder, coriander, cinnamon, salt, allspice, cardamom, and peppers together. Rinse the game hens and discard the giblets or save for another use. Cut the hens in half with a sturdy knife. Trim away excess fat and discard. Lightly sprinkle some of the mixture over the hens. Lift the skin from the breast area and push the seasonings underneath. Carefully remove the hot baking dish from the oven. Place the hens in the dish. The baking dish will be very hot and the hens will sizzle. Bake uncovered for 25-30 minutes or until cooked through.

Yield: 4 servings
Calories (without skin): 240
Fat: 9g
Fiber: 0g

Tuna with Black Pepper, Artichokes, and Lemon

Tuna with Black Pepper, Artichokes, and Lemon

2 T. olive oil
1/2 red onion, thinly sliced
3 6.5-oz. jars artichoke hearts, drained and halved
1 lemon, cut into 8 slices
2 cloves garlic, thinly sliced
4 sprigs fresh thyme (optional)
1 1/2 lb. fresh tuna, cut into 1-inch cubes
1 1/2 tsp. kosher salt
1 tsp. black pepper
2 C. cooked rice

Heat 1 T. of the oil in a large skillet over medium heat. Add the onion and cook until softened, about 3 minutes. Add the artichokes, lemon, garlic, and thyme (if using). Cook until heated through, 3 more minutes. Transfer to a plate. Season the tuna with the salt and pepper. Heat the remaining oil in the skillet. Cook the tuna, turning to brown all sides, to the desired doneness, about 2 minutes for medium. Return the artichoke mixture to skillet and toss to combine. Serve over the rice. Tip: Look for artichokes packed in water or oil, not marinade. If you can’t find them, rinse the artichokes thoroughly with water, then pat them dry.

Yield: 4 servings
Calories: 405
Fat: 8.7g
Fiber: 4.1g

Tuna Steaks with Grilled Scallions and Tomatoes

Tuna Steaks with Grilled Scallions and Tomatoes

4 T. extra-virgin olive oil
1 tsp. toasted sesame oil, optional
4 (6-oz.) tuna steaks, 1 inch thick
1 C. cherry tomato halves
2 T. fresh lime juice
1 T. freshly grated ginger, optional
3 bunches scallions, trimmed
Cooking oil spray

Combine 2 T. of olive oil with sesame oil. Brush tuna steaks with oil and season well with salt and pepper. Lightly coat clean grids of grill with cooking oil spray. Heat grill to medium-high heat. Toss tomatoes with remaining 2 T. of olive oil, lime juice, ginger (if using), salt, and freshly ground pepper to taste.
Brush scallions with oil and arrange in a single layer on grids. Grill 1 minute per side until seared and slightly limp. Transfer scallions to serving plates. Arrange tuna steaks evenly across grids. Cook 3 minutes per side for medium rare (4 minutes per side for medium; 5 minutes for well-done). Turn and cook on the other side to the desired degree of doneness. Transfer steaks to plates, placing tuna on top of scallions. Spoon tomato salad over steaks and serve immediately.

Yield: 4 servings
Calories: 340
Fat: 15g
Fiber: 3g

Zucchini-Mushroom Pizza

Zucchini-Mushroom Pizza

2 small zucchini, halved and cut lengthwise into 1/8-inch slices
3 T. olive oil
1 lb. pizza dough, thawed
1/2 tsp. kosher salt
1/4 lb. mushrooms (cremini or white), thinly sliced
1/2 medium red onion, thinly sliced
1/4 C. freshly shaved or grated Parmesan

Preheat oven to 450º F. In a bowl, toss the zucchini with 2 T. of the oil and set aside. On a lightly floured surface, roll out the dough in the shape of a rectangle, to a thickness of 1/8 to 1/4 inch, and transfer to a lightly greased baking sheet. Top the dough with the zucchini, overlapping slightly and leaving a 1-inch border around the edge. Sprinkle with half the salt. Bake until the crust is a light golden brown, 20 to 25 minutes. Meanwhile, heat the remaining oil in a small skillet over medium heat. Add the mushrooms, onion, and remaining salt and cook until lightly golden, 4 to 5 minutes. Set aside. Cut the pizza and serve it topped with the mushrooms and onion, and Parmesan.

Yield: 4 servings
Calories: 431
Fat: 16g
Fiber: 3g

Saffron Mustard Veal Chops

Saffron Mustard Veal Chops

Juice of 2 lemons (about 6 T.)
Pinch of saffron threads
2 T. Dijon mustard
3 garlic cloves, minced
Pinch of salt
4 (6-oz.) boneless loin veal chops, trimmed of fat
1 T. olive oil

Whisk together lemon juice, saffron, mustard, garlic and salt in a bowl and set aside to allow flavors to develop. Place veal chops between two pieces of plastic wrap and lightly lb. with the flat side of a meat mallet to tenderize. Massage marinade into chops and let sit at room temperature for 30 minutes or place in a baking dish, cover, and refrigerate up to overnight. Heat olive oil in a large skillet over medium-high heat. Place veal chops in skillet and sear each side for 1 minute. Cook until outside is browned and inside is medium rare, about 3 minutes per side. Transfer to a plate, tent with foil, and allow juices to redistribute. Serve warm with a side of broccoli sautéed with a bit of olive oil, sesame oil and sprinkled with toasted sesame seeds or your choice of cruciferous vegetable.

Yield: 4 servings
Calories: 331
Fat: 16g
Fiber: 0g

Grilled Salmon with Spiced Peaches

Grilled Salmon with Spiced Peaches

4 (6-oz.) salmon fillets
Salt and black pepper to taste
4 ripe peaches, pitted, quartered
1/2 tsp. cinnamon
1/2 tsp. all spice
1/4 tsp. cayenne pepper
1 tsp. brown sugar or sugar substitute
Juice of 2 limes (about 1/4 C.)
3 T. white balsamic vinegar or regular balsamic vinegar
1 tsp. vanilla extract
Garnish
Fresh chopped cilantro leaves
Fresh chopped chives or green onions

Preheat grill to medium-high heat. Season salmon with salt and pepper. When grill is hot, lightly oil grate with vegetable oil and place salmon on grate. Cook uncovered until the center of fillets is opaque and flesh flakes when pressed firmly with the back of a fork, about 5 minutes per side. Alternatively, fillets can be broiled on a lightly oiled broiler pan for the same amount of time. Meanwhile, toss peaches with spices and brown sugar in a bowl. Set aside. In a medium-sized saucepan, heat lime juice, balsamic, and vanilla extract over medium-high heat until bubbly. Add peaches and cook, stirring constantly, until liquid thickens and peaches soften, 4 to 6 minutes. To serve, transfer salmon fillets to a serving platter and cover with peaches and pan sauce.

Yield: 4 servings
Serving Size, 1 fillet, 1 peach, 1/4 sauce

Calories: 422
Fat: 19g
Fiber: 2g

Turkish Lamb Kabobs

Turkish Lamb Kabobs

1/4 C. olive oil
2 T. lemon juice
2 tsp. Gourmet Collection® Ground Coriander
1 tsp. Garlic Powder
1 tsp. Ground Cumin
1/4 tsp. Ground Red Pepper
3/4 tsp. salt
1 lb. lamb, lean and boneless, cut into 1 1/4-inch cubes
4 oz. cherry tomatoes
1 small sweet onion, cut into wedges

Combine olive oil, lemon juice, coriander, garlic, cumin, red pepper and salt in a self-closing plastic bag. Add lamb cubes. Refrigerate 30 minutes. Remove lamb from marinade. Discard marinade. Thread onto skewers* alternately with tomatoes and onion. Grill about 10 minutes, turning occasionally, or until lamb reaches an internal temperature of 155°F. Serve with Mint Yogurt, if desired. Mint Yogurt: Combine 1 C. plain yogurt with 2 T. chopped fresh mint and 1/8 tsp. Ground Coriander.

*If using wooden skewers, soak thoroughly in water before threading lamb and vegetables.

Yield: 4 servings
Calories: 246
Fat: 14g
Fiber: 1g

Southern Italian-Style Steak with Pine Nuts, Spinach and Parmesan

Southern Italian-Style Steak with Pine Nuts, Spinach and Parmesan

1 1/2 lb. flank steak
4 tsp. Basil Leaves
2 tsp. Garlic Powder
1 tsp. Ground Black Pepper
1 tsp. salt
1 package (6 oz.) fresh baby spinach
1/2 C. pine nuts, toasted
1/4 C. Parmesan cheese
1/4 C. dried breadcrumbs
4 T. olive oil, divided
3/4 C. chopped onion
2 T. dry red wine
1 can (14.5 oz.) diced tomatoes, undrained

Cut flank steak almost in half horizontally without cutting all the way through. Open steak to form a rectangle. Combine basil, garlic, pepper and salt. Reserve 1 tsp. for sauce. In a food processor, combine 1 T. spice blend, spinach, pine nuts, Parmesan, breadcrumbs and 2 T. olive oil. Pulse to make a coarse mixture. Spread over steak. Roll steak into a log shape; tie with string in several places to close securely. Sprinkle with remaining spice blend. Preheat oven to 350°F. Pour 1 T. olive oil into large skillet on medium-high heat. Add steak; sear on all sides until brown. Transfer steak into a 7 X 11-inch baking pan. Cover and bake 1 hour. Warm skillet over medium heat. Pour wine into skillet, scraping bottom of pan to loosen any bits of flavor. Add 1 T. olive oil, reserved 1 tsp. spice blend seasoning, and onions; sauté 5 minutes. Set aside. Remove steak from oven; cover with foil. Let stand 10 minutes. Add tomatoes to skillet; cook 10 minutes over medium heat. Slice meat. Top with warm sauce.

Yield: 6 servings
Calories: 375
Fat: 23g
Fiber: 5g

Chorizo with Sun-Dried Tomatoes and Cider

Chorizo with Sun-Dried Tomatoes and Cider

2 T. olive oil
1 C. chopped onion
2 cloves garlic, finely chopped
2 tsp. Paprika
1 C. apple cider
2 Bay Leaves, broken in half
1 lb. Spanish chorizo, cut diagonally, into 3/4-inch pieces
1/4 C. sun-dried tomatoes, coarsely chopped
1/4 C. chopped parsley

Heat oil in a saucepan over medium heat. Add onions and garlic; saut about 5 minutes, or until onions are translucent. Add paprika and cook 1 minute. Add cider and bay leaves; bring to a boil. Reduce heat and simmer 5 minutes. Add chorizo and sun-dried tomatoes; simmer an additional 5 minutes (If using Mexican, non-smoked chorizo, add five minutes to simmer time). Remove bay leaves. Sprinkle with parsley. Serve hot with hearty bread to dip in sauce.

Yield: 12 servings
Calories: 217
Fat: 17g
Fiber: .5g

White Fish Provençal

White Fish Provençal

1 1/2 lb. firm white fish fillets, such as halibut, striped bass, or orange roughy
1 T. olive oil
1/2 C. finely chopped onion
1 can (14.5 oz.) diced tomatoes, drained
1/2 C. kalamata, green or black olives, pitted and cut in half lengthwise
2 T. white wine
1 tsp. Basil Leaves
1/2 tsp. Garlic Powder
1/4 tsp. Thyme Leaves

Preheat oven to 375°F. Coat ovenproof baking dish with nonstick cooking spray. Place fish in single layer in baking dish. Lightly salt and pepper the fish. Bake 12 minutes.* Meanwhile, heat oil in saucepan. Add onion; sauté 5 minutes, or until onion is softened. Add tomatoes, olives, wine, basil, garlic, and thyme. Simmer, uncovered, over medium heat 3 minutes. Remove fish from oven. Spoon sauce over fish. Return to oven; bake an additional 5 minutes, or until fish flakes easily with a fork. Serve immediately.

*If fish is over 1-inch thick, increase cooking time in Step 1 to 15 minutes.

Yield: 6 servings
Calories: 201
Fat: 9g
Fiber: 1g

Seafood Pilaf with Saffron

Seafood Pilaf with Saffron

1 C. uncooked basmati or regular long-grain rice
1/2 lb. mussels in shells
1/2 lb. uncooked extra-jumbo shrimp, (8 to 10), peeled and deveined
1/2 lb. sea or bay scallops
1 C. shredded fresh coconut or 1/2 C. dried unsweetened shredded coconut
1/3 C. white vinegar
1/2 tsp. salt
8 medium cloves garlic
4 or 5 fresh Thai, Serrano or cayenne chilies
2 T. vegetable oil
1/4 C. raw whole cashews
1 tsp. cumin seed
2 dried bay leaves
2 three-inch sticks cinnamon
2 medium red onions, cut in half and thinly sliced
1/2 lb. fresh green beans, cut into 1-inch pieces, or 10oz. frozen cut green beans
2-1/2 C. cold water
1/2 tsp. saffron threads
1/2 tsp. salt

Place rice in medium bowl, add enough cold water to cover rice. Rub rice gently between fingers, drain. Repeat 4 or 5 times until water is clear; drain. Cover rice with cold water; soak 30 minutes. Drain, set aside. While rice is soaking, discard any broken-shell or open (dead) mussels. Scrub remaining mussels in cold water, removing any barnacles with a dull paring knife. Remove beards. Place mussels in large container. Cover with cool water. Agitate water with hand, then drain and discard water. Repeat several times until water runs clear, drain. Rinse and drain shrimp and scallops. Place shrimp, scallops and mussels in medium bowl. Place coconut, vinegar, salt, garlic and chilies in blender. Cover and blend on medium speed until smooth. Pour over seafood mixture, mix well. Cover and refrigerate 20 minutes. Heat oil in Dutch oven over medium-high heat. Add cashews, stir-fry 15 to 30 seconds or until cashews are golden brown. Remove with slotted spoon; drain on paper towels. Add cumin seed, bay leaves and cinnamon sticks to oil, sizzle 15 to 30 seconds. Mix in onions; stir-fry 3 to 4 minutes or until onions are golden brown. Stir in green beans and 1/4 C. of the cold water, reduce heat. Cover and cook about 5 minutes or until beans are partially cooked. Add rice, gently stir-fry 1 to 2 minutes, taking care not to break tender rice grains. Stir in remaining 2-1/4 C. cold water, the saffron and salt. Heat to boiling, stirring once, reduce heat to medium-high. Cook uncovered 5 to 6 minutes, stirring occasionally, until almost all the water has evaporated. Drain seafood, discard marinade. Arrange mussels, shrimp and scallops evenly over top of rice, push mussels in the rice. Cover and cook 10 minutes; remove from heat. Let stand covered 4 to 6 minutes. Discard any unopened mussels. Fluff pilaf with fork or spoon to release steam. Serve sprinkled with roasted cashews. Serve with bay leaves and cinnamon sticks left in, but do not eat them.

Yield: 6 servings
Calories: 310
Fat: 13g
Fiber: 4g

Orzo with Black Beans and Saffron

Orzo with Black Beans and Saffron

1 T. olive oil
1 small onion, chopped
1 sweet red pepper, seeded and chopped
2 cloves garlic, chopped
1/4 tsp. crushed red pepper
1 C. toasted orzo
3 C. boiling water
1 14 1/2 oz. can chopped tomatoes, drained
1/2 tsp. saffron threads, crumbled
1/2 tsp. salt
1/2 C. cooked black beans, rinsed if canned

In a 2 quart saucepan, heat oil over medium heat. Add onion and saute 3 minutes. Add sweet red pepper, garlic, and crushed red pepper; cook 1 minute. Stir in water, tomatoes, saffron, and salt; heat to boiling. Reduce heat and simmer 10 minutes. Add black beans and cook 3 to 4 minutes longer or until orzo is just tender. Transfer to serving bowl and cool to room temperature. Serve or cover and refrigerate until serving.

Yield: 4 servings
Calories: 202
Fat: 3g
Fiber: 5g

Saffron Fennel Fish Stew with Couscous

Saffron Fennel Fish Stew with Couscous

Large pinch saffron threads
2 T. olive oil
2 tsp. fresh whole thyme leaves or 3/4 tsp. dried thyme leaves
1 tsp. ground cumin
1/2 medium onion, thinly sliced
2 C. thinly sliced and cored fennel (about 1 medium bulb)
2 cloves garlic, thinly sliced
1 lb. boneless skinless white fish fillet (about 1 1/2 inches thick), such as cod or hake
1 C. instant couscous
1 14-oz. can low-sodium chicken broth
1/4 tsp. salt + 1/2 tsp.
Freshly ground pepper, to taste
1-2 T. fresh lemon juice

Bring 2 C. water to a boil, then add the saffron threads and set aside. Heat the olive oil in a medium Dutch oven or stock pot, then add the thyme, cumin, onion and fennel. Cover and sweat until tender, stirring occasionally, about 8 minutes. Add garlic and cook another minute or two. While the vegetables cook, cut the fish into 1 1/2-inch cubes. Bring water to a boil for the couscous, following package directions for the proper amount (usually 1 1/2 C. water). When you start cooking the fish, add the boiling water to couscous with 1/4 tsp. salt, cover and set aside to steam for about 5 minutes. Add the saffron water, broth, 1/2 tsp. salt and pepper to the vegetables and stir to combine. Tuck the fish into the broth, cover and bring to a simmer. Simmer gently, covered, until the fish flakes, about 2-5 minutes. Flip larger pieces of fish over during cooking if needed. Add the lemon juice to the stew and adjust for seasoning, keeping in mind the couscous will absorb a lot of flavor. Fluff the couscous with a fork and divide among shallow bowls, then ladle over the fish stew.

Yield: 4 servings
Calories: 350
Fat: 9g
Fiber: 4g

Cilantro Grilled Chicken Breast

Cilantro Grilled Chicken Breast

1 lb. boneless skinless chicken breast
2 T. canola oil
1/4 tsp. kosher salt
1/8 tsp. freshly ground black pepper
2 T. Cilantro Herb Butter, recipe follows
Fresh parsley, optional, for garnish

Preheat a grill or grill pan over high heat. Lightly coat chicken with oil and sprinkle each evenly on both sides with the salt and pepper. Grill chicken breasts for about 4 to 5 minutes on each side, or until thoroughly cooked; the meat should be solid white throughout and the internal temperature will read 165 degrees F. Remove from grill and immediately top with cilantro herb butter. Garnish with parsley, if desired. Serve as butter is melting.

Yield: 4 servings
Calories: 174
Fat: 6.5g
Fiber: 0g

Cilantro Butter:

1/4 lb. unsalted butter, softened
1 T. minced garlic
2 T. minced red onion
2 T. finely chopped fresh cilantro leaves
1/4 tsp. garlic powder
1/2 tsp. kosher salt
1/4 tsp. freshly ground black pepper
Dash white pepper
Dash Worcestershire sauce
1 lemon, juiced
1 T. white wine

In a bowl, whisk all ingredients until thoroughly combined. Refrigerate until ready to use.

Yield: 12 servings

Nutrient Value Per Serving:
Calories: 71
Fat: 8 grams
Fiber: 0 grams

Ricotta Romanoff Sundae

Ricotta Romanoff Sundae

1/2 C. strawberries, cut into quarters
3/4 tsp. grated orange peel
2 tsp. sugar substitute
1/4 C. sliced strawberries
1 C. part-skim ricotta cheese
1/2 T. pistachios
Mint leaves, for garnish

In a blender or food processor, combine the quartered strawberries, orange peel, and sugar substitute and blend until smooth. Pour into a large bowl. Gently stir in the sliced strawberries. Cover and chill. When ready to serve, evenly divide the ricotta among 2 serving bowls. Pour equal amounts of the strawberry mixture over the ricotta, then sprinkle with the pistachios. Garnish with the mint leaves.

Yield: 2 servings
Calories: 220
Fat: 11g
Fiber: 2g

Tropical Ambrosia

Tropical Ambrosia

1/3 C. light vanilla or lemon yogurt
2 T. shredded coconut
2 kiwis, peeled and sliced
1 C. fresh pineapple chunks
1 medium banana, sliced
Mint sprigs (optional)

Mix the yogurt and coconut in a small bowl, cover, and chill for 20 minutes for the flavors to develop. In a medium bowl, mix the kiwis, pineapple, and banana. Gently stir in the yogurt mixture. Serve garnished with mint sprigs (if using).

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

Calories: 89
Fat: 1g
Fiber: 3g

Per 3/4 C.: 89 calories, 20 g carbohydrates, 2 g protein, 1 g total fat, 0 mg cholesterol, 3 g dietary fiber, 13 mg sodium