Donut Spice Cakes

Donut Spice Cakes

1 pkg. (9 oz) yellow cake mix
1/2 C. cold water
2 eggs
1/2 tsp. ground cinnamon
1/4 tsp. ground nutmeg
2 tsp. powdered sugar

Preheat oven to 350 deg F. Grease and flour 10 (1/2-C.) mini bundt pans. Combine cake mix, water, eggs, cinnamon and nutmeg in medium bowl. Beat with electric mixer at high speed 4 minutes or until well blended. Spoon about 1/4 C. batter into each prepared bundt pan cup. Bake 13 minutes or until toothpicks inserted into centers come out clean and cakes spring back when touched lightly. Cool in pans on wire racks 5 minutes. Remove cakes from pans. Serve warm or at room temperature. Sprinkle with powdered sugar just before serving.

Yield: 10 servings
Calories: 127
Fat: 4g
Fiber: 0g

Baked Ham Slices with Hawaiian Sauce

Baked Ham Slices with Hawaiian Sauce

4 (4-1/2 oz) slices extra-lean ham
1 (8 oz) can crushed pineapple, packed in fruit juice, undrained
2 T. Splenda Granular
1/2 tsp. Worcestershire sauce
1 tsp. Prepared yellow mustard
3 T. purchased graham cracker crumbs or 3 (2-1/2 inch) graham crackers, made into crumbs

Spray an 8-by-8-inch baking dish with butter-flavor cooking spray. Evenly arrange ham slices in prepared baking dish. In a blender container, combine undrained pineapple, Splenda, Worcestershire sauce, and mustard. Cover and process on BLEND for 10 seconds or until mixture is smooth. Pour mixture evenly over ham slices. Evenly sprinkle graham cracker crumbs over top. Bake for 30 minutes. Place baking dish on a wire rack and let set 5 minutes.

Yield: 4 servings
Calories: 188
Fat: 4g
Fiber: 1g

Smoked Chicken, Olive and Orange Salad

Smoked Chicken, Olive and Orange Salad

2 T. olive oil
2 T. red wine vinegar
1/8 tsp. ground black pepper
1 C. diced smoked chicken
1/2 C. diced roasted chicken
1/2 C. California Ripe Olives
3/4 C. diced celery (1/2″ dice)
2 qt. (8 oz) butter lettuce, washed and torn
1 C. (6 oz) orange segments
2 tsp. goat cheese, crumbled
1/4 C. chopped toasted walnuts

In a medium bowl, whisk together olive oil, vinegar and black pepper. Set aside. In a large bowl, combine smoked chicken, roasted chicken, California Ripe Olives and celery. Add lettuce, orange segments and dressing and gently toss. Divide salad onto plates in 4 equal portions. Top each with 1/2 tsp. goat cheese and 1 T. walnuts.

Yield: 4 servings
Calories: 227
Fat: 14g
Fiber: 3g

Doc’s Chili

Doc’s Chili

3 cups chopped yellow onions
1 pound lean ground turkey (or lean turkey sausage)
2 tablespoons chili powder
1 tablespoon chopped fresh oregano (or 1 teaspoon dried)
1 teaspoon ground cumin
1 teaspoon ground mustard
2 tablespoons chopped garlic
1 1/2 cups cooked pinto beans (one 15-ounce can, rinsed and drained )
1 1/2 cups cooked black beans (one 15-ounce can, rinsed and drained )
3 cups diced tomatoes (or one 28-ounce can roasted diced tomatoes, undrained)
1 cup fat free chicken broth
1/2 cup black olives
1/2 cup chopped green onions or chopped fresh cilantro

Spray a large saucepan or Dutch oven with a few sprays of cooking oil spray. Add onion and sauté over medium-high heat until soft and just starting to brown. Add ground turkey or sausage; cook over medium high heat, breaking up meat with a spoon, until cooked through; about 6 minutes. Add chili powder, oregano, cumin, mustard, garlic, beans, tomatoes, and broth. Bring to a boil over high heat and then reduce the heat to a simmer. Cover and let simmer for 20 minutes. Garnish with olives and green onions or cilantro and serve immediately.

Yield: 12 servings
Serving Size: 1C.

Calories: 162
Fat: 5g
Fiber: 6.1g

Chilled Shrimp in Chinese Mustard Sauce

Chilled Shrimp in Chinese Mustard Sauce

1 C. water
1/2 C. dry white wine
2 T. Low-sodium soy sauce
1/2 tsp. Szechuan or black peppercorns
1 lb. Raw large shrimp, peeled and deveined
1/4 C. Prepared sweet and sour sauce
2 tsp. hot Chinese mustard

Combine water, wine, soy sauce and peppercorns in medium saucepan. Bring to a boil over high heat. Add shrimp; reduce heat to medium. Cover and simmer 2 – 3 minutes until shrimp are opaque. Drain well. Cover and refrigerate until chilled. Combine sweet and sour sauce and mustard in small bowl; mix well. Serve as a dipping sauce for shrimp.

Yield: 4 servings
Calories: 92
Fat: 1g
Fiber: 0g

Beefy Skillet Calzone

Beefy Skillet Calzone

8 diagonally cut slices French bread 1/2 inch thick
2 T. grated Parmesan cheese
3/4 lb beef sirloin or flank steak cut into thin strips
1 T. olive or vegetable oil
1 small green bell pepper sliced
1 clove garlic finely chopped (1 to 2 cloves)
1 (14-1/2 oz) can diced tomatoes with herbs undrained
1 (8 oz) can pizza sauce
1 (4-1/2 oz) jar sliced mushrooms drained

Set oven control to broil. Place bread slices on ungreased cookie sheet. Spray bread with cooking spray; sprinkle with cheese. Broil with tops 4 to 6 inches from heat 1 to 2 minutes or until light brown; set aside. Cut beef into thin strips (beef is easier to cut if partially frozen, about 1 1/2 hours). Heat oil in 10-inch nonstick skillet over medium-high heat. Cook beef, bell pepper and garlic in oil, stirring occasionally, until beef is brown. Stir in tomatoes, pizza sauce and mushrooms. Cook 2 to 4 minutes or until hot. Place 2 toasted bread slices on each of 4 serving plates; top with beef mixture.

Yield: 4 servings
Calories: 371
Fat: 12g
Fiber: 4g

Backcountry BBQ Shrimp Salad

Backcountry BBQ Shrimp Salad

3/4 lb large shrimp, peeled and deveined
1/3 C. low-sodium barbecue sauce, divided
1/4 C. low-fat buttermilk
2 T. nonfat sour cream
1/3 C. green onions, sliced
1 T. minced jalapeno pepper
1/2 tsp. kosher salt
1/8 tsp. black pepper
1-1/2 C. yellow corn, blanched
4 oz. shredded romaine lettuce
1 C. shredded carrots
1 C. California Ripe Olives, pitted
3 oz. sliced radishes
1/3 C. dry roasted peanuts

Place shrimp in 9×11″ baking dish and top with 1/4 C. barbecue sauce, Toss to evenly coat; chill 15 minutes. Whisk buttermilk, sour cream, green onions, jalapeno, salt and pepper in small mixing bowl; set aside. Combine corn, lettuce, carrots, California Ripe Olives, radishes and peanuts in a large mixing bowl. Set aside. Grill shrimp over med-high heat 1 to 2 minutes on each side; brush with remaining barbecue sauce. Cook until done. Toss corn mixture with buttermilk dressing. Divide among 4 serving plates, and top each portion with 4 grilled shrimp.

Yield: 4 servings
Calories: 303
Fat: 12g
Fiber: 6g

Cauliflower and Red-Pepper Chowder

Cauliflower and Red-Pepper Chowder

1 T. butter
2/3 C. minced shallots (about 4 large)
1/2 C. sliced celery
2 (14 1/2-oz.) cans vegetable broth
1 1/2 C. water
6 C. finely chopped cauliflower florets (about 1 head)
2 C. finely chopped red bell pepper (about 2 medium)
1 C. finely chopped peeled red potato
1 bay leaf
1 C. 2 percent reduced-fat milk
1/2 tsp. black pepper
3 T. minced fresh or 1 T. dried basil
5 T. fat-free sour cream

Melt the butter in a Dutch oven over medium heat. Add shallots and celery; cook five minutes, stirring constantly. Add broth and water; bring to a boil. Add cauliflower, bell pepper, potato and bay leaf; return to a boil. Reduce heat, and simmer 20 minutes or until potato is tender. Stir in milk and black pepper. Cool slightly; discard bay leaf. Place one and a half C. soup in a blender or food processor; process until smooth. Pour the pureed soup into a large bowl. Repeat the procedure with an additional one and a half C. soup. Add the remaining soup to the pureed soup, and stir in basil. Return the soup to the pan, and bring to a boil over medium-high heat, stirring frequently. Remove from heat. Spoon two C. soup into each of five bowls; top each serving with one T. sour cream.

Yield: 5 servings
Calories: 168
Fat: 5.7g
Fiber: 5.3

Roasted Chicken and Corn Risotto

Roasted Chicken and Corn Risotto

2 C. fresh corn kernels (about 3 large ears)
Cooking spray
5 C. fat-free, low-sodium chicken broth
2 tsp. olive oil
1/2 C. minced shallots
2-1/4 C. short-grain rice
1/2 C. dry vermouth or vodka
4 C. chopped roasted chicken breast
1/3 C. fat-free half-and-half
1/4 C. thinly sliced green onions
1/4 tsp. freshly ground black pepper
1/2 C. (2 oz.) grated fresh Asiago cheese
3 slices 40%-less-fat bacon, cooked and crumbled

Preheat broiler. Place corn on a baking sheet coated with cooking spray. Broil 7 minutes or until lightly browned. Remove from baking sheet, and set aside. Bring broth to a simmer in a medium saucepan (do not boil). Keep warm over low heat. Heat oil in a large Dutch oven over medium-high heat. Add shallots and garlic; sauté 2 minutes or until tender. Reduce heat to medium. Add rice; cook 1 minute, stirring constantly. Add vermouth; cook 1 minute or until liquid is nearly absorbed, stirring constantly. Reduce heat to medium-low. Add broth, 1/2 C. at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 25 to 30 minutes total). Gently stir in chicken and corn. Add half-and-half, green onions and black pepper. Cook until thoroughly heated (do not boil). Sprinkle each serving evenly with cheese and bacon. Serve immediately.

Yield: 8 servings
Calories: 363
Fat: 7g
Fiber: 2g

Southern Pork Chops

Southern Pork Chops

4 pork rib chops
1 clove garlic cut in half
1 T. Paprika
1 tsp. each seasoned salt; sage
1/2 tsp. each cayenne pepper, pepper

Prepare grill or broiler. Rub both sides of pork chops with garlic. Combine next 5 ingredients in a bowl. Press seasoning mixture into pork chops with hands to adhere. Grill pork chops 7 – 8 minutes per side or until cooked throughout.

Yield: 4 servings
Calories: 124
Fat: 4.5g
Fiber: 0g

Pasta and Olive Toss

Pasta and Olive Toss

2 1/2 C. uncooked bow tie pasta
1 1/2 C. halved grape tomatoes
1 C. (4 oz.) diced part-skim mozzarella cheese
16 kalamata olives, pitted and coarsely chopped
1/2 C. thinly sliced fresh basil
2 T. red wine vinegar
2 T. extra-virgin olive oil
2 garlic cloves, minced
3/4 tsp. salt
1/4 tsp. crushed red pepper

Cook pasta according to package directions, omitting salt and fat. In a large bowl, combine pasta and remaining ingredients. Toss well.

Yield: 6 servings
Calories: 242
Fat: 11.4g
Fiber: 1.6g

Marmalade Swirl Biscuits

Marmalade Swirl Biscuits

1-3/4 C. all-purpose flour
2 T. granulated sugar
2 tsp. baking powder
1/4 tsp. salt
3 T. chilled butter, cut into small pieces
2/3 C. 1% low-fat milk
1/4 C. orange marmalade Cooking spray
2/3 C. sifted powdered sugar
2 tsp. 1% low-fat milk

Preheat oven to 425 deg F. Lightly spoon flour into dry measuring C.; level with a knife. Combine flour, granulated sugar, baking powder, and salt in a bowl; cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Add 2/3 C. milk; stir just until moist. Turn dough out onto a heavily floured surface; knead lightly 5 times. Roll dough into a 10 x 7 inch rectangle on a lightly floured surface. Spread marmalade to within 1/2 inch of edges. Beginning at long side, roll up dough tightly, jelly roll fashion; pinch seam to seal. (Do not seal ends of roll.) Cut roll into 9 slices. Place slices, cut sides up, in an 8-inch square baking pan coated with cooking spray. Bake at 425 deg for 22 minutes or until golden. Remove biscuits from pan, and place on a wire rack. Combine powdered sugar and 2 tsp. milk in a small bowl; stir until smooth. Drizzle over warm biscuits. Serve immediately.

Yield: 9 servings
Calories: 192
Fat: 4g
Fiber: 1g

Chicken Topped with Feta and Green Onions

Chicken Topped with Feta and Green Onions

1/2 C. (2 oz.) feta cheese with basil and sun-dried tomatoes
2 T. minced green onions
1/2 tsp. dried basil
1 tsp. extra-virgin olive oil
1 T. country-style Dijon mustard
1/2 tsp. hot pepper sauce
4 (4 oz) skinless, boneless chicken breast halves
Cooking spray
1/8 tsp. freshly ground black pepper

Preheat oven to 350 deg F. Combine first 4 ingredients in a small bowl; toss gently. Set aside. Combine mustard and hot pepper sauce; stir well. Place chicken on a broiler pan, coated with cooking spray. Spread mustard mixture evenly over chicken. Bake for 20 minutes. Sprinkle cheese mixture evenly on chicken. Bake an additional 5 minutes or until cheese is slightly melted. Sprinkle with pepper.

Yield: 4 servings
Calories: 178
Fat: 6g
Fiber: 0g

Gingerbread Pancakes

Gingerbread Pancakes

1 C. all-purpose flour
1 tsp. baking powder
1/4 tsp. baking soda
1/8 tsp. salt
2 T. sugar
1 tsp. ground ginger
1/2 tsp. ground cinnamon
1/8 tsp. ground cloves
1/8 tsp. ground nutmeg
1 large egg, lightly beaten
1 C. low-fat buttermilk (1%)
1/4 C. molasses
1 T. vegetable oil
Cooking spray

Lightly spoon flour into a dry measuring C.; level with a knife. Combine flour, baking powder, and next 7 ingredients in a large bowl; stir with a whisk. Combine egg and next 3 ingredients in a small bowl; stir well. Add to flour mixture, stirring until smooth. Spoon about 1/4 C. batter onto a hot nonstick griddle or nonstick skillet coated with cooking spray. Turn pancakes when tops are covered with bubbles and edges look cooked.

Yield: 6 servings
Calories: 182
Fat: 4g
Fiber: 1g

Honey-Baked Apples

Honey-Baked Apples

6 Large baking apples
1/4 C. Orange juice
Pinch of nutmeg
6 tsp. Honey
1 tsp. Sugar
1 Orange

Core apples, being careful not to cut all the way through. Peel about 1/3 of the way down from the stem end. Combine honey and orange juice; pour into centers of apples. Set in baking dish. Pour a little hot water in bottom of pan. Bake at 400F for 50 to 60 minutes or until apples are tender. Sprinkle tops with a little sugar and nutmeg. Run under broiler to glaze. Quarter orange slices and tuck them in center of apples after glazing.

Yield: 6 servings
Calories: 167
Fat: trace
Fiber: 5g

Chicken with Green Onion Sauce

Chicken with Green Onion Sauce

1 (14 oz) can fat-free less-sodium chicken broth
2 tbsp all-purpose flour
2 garlic cloves, minced
1/4 tsp. dried thyme
Cooking spray
4 (4 oz) skinless, boneless chicken breast halves
1/3 C. finely chopped green onions, divided
1/2 tsp. salt
1/8 tsp. pepper

Combine 1/4 C. broth and flour in a small bowl, stirring with a whisk until smooth. Add remaining broth, garlic, and thyme; set aside. Place a large nonstick skillet coated with cooking spray over med-high heat until hot. Add chicken and cook 4 to 5 minutes or until lightly browned. Turn chicken and add 2 tbsp green onions. Pour broth mixture over chicken; sprinkle with salt and pepper. Reduce heat, and simmer, uncovered, 15 to 20 min. or until chicken is done, basting often. Remove chicken from pan; keep warm. Bring sauce to a boil over med-high heat Scrape bottom and sides of pan using a rubber spatula. Cook 2 min. or until sauce is reduced to 3/4 C. Pour sauce evenly over chicken and top with remaining green onions.

Yield: 4 servings
Calories: 155
Fat: 2g
Fiber: 0g

Garlic Pork

Garlic Pork

1 boneless pork loin roast (3 lb.)
1 T. vegetable oil
1 tsp. salt
1 tsp. coarsely ground black pepper
1 C. chicken broth
1 medium onion, sliced
6 cloves garlic, peeled
8 strips (3″ by 1/2″ each) fresh lemon peel
1½ lb. red potatoes, cut in 1/2″ thick slices
1 bag (16 oz.) peeled baby carrots
1/2 tsp. dried thyme

In 12-inch skillet, heat oil over medium-high heat until hot. Place pork roast in skillet and cook until just browned on all sides. Transfer pork to 5 to 6 quart slow-cooker pot, sprinkle with salt and pepper. Add broth, onion, garlic, lemon peel, potatoes and carrots to pot. Sprinkle with thyme. Cover slow cooker with lid and cook pork and vegetables on the low setting 7 to 8 hours or until pork and vegetables are tender. Skim any fat from broth. Serve pork with vegetables and broth.

Yield: 10 servings
Calories: 295
Fat: 10g
Fiber: 2g

Smoked Turkey and Middle Eastern Couscous Salad with Artichokes and Lemon-Chive Vinaigrette

Smoked Turkey and Middle Eastern Couscous Salad with Artichokes and Lemon-Chive Vinaigrette

For the vinaigrette:
1/4 C. lemon juice
5 T. olive oil
salt to taste
freshly ground black pepper
4 T. chopped chives

For the salad:
1 1/2 C. raw Middle Eastern couscous (toasted Israeli couscous)
4 T. olive oil
1 red onion, thinly sliced
1 T. balsamic vinegar
Freshly ground black pepper
1 red pepper, sliced into thin strips
1 C. cherry tomatoes, halved
1 C. canned artichokes, drained and cut into wedges
1 cucumber, peeled and diced
1 C. chopped scallions
1 1/2 lb. smoked turkey breast, sliced into thin strips
Salt to taste

In a mixing bowl, whisk the lemon juice and olive oil together. Season with salt and pepper. (This can be done ahead and kept in the refrigerator for 1 day.) Add the chives. Rinse the couscous in a sieve under cold water until the water runs clear. Add the couscous to 3 C. boiling salted water. Simmer over medium heat, stirring occasionally, until al dente, about 12 to 15 minutes. (Check the package directions for more exact cooking times.) Cover, remove from the heat and let stand 10 minutes. All the liquid should now be absorbed. Return the couscous to the sieve and rinse under cold water for about 3 minutes, until cool. Drain and place in a large bowl. Toss the couscous with 1 T. olive oil. Toss the onion with the remaining T. olive oil and the balsamic vinegar and season heavily with pepper. Spread the onion slices evenly on a baking sheet and roast at 375° F until softened and caramel-colored, about 15 to 20 minutes. Toss the couscous with the onion, red pepper, cherry tomatoes, artichokes, cucumber, scallions, turkey and lemon-chive vinaigrette. Season with salt and pepper, and chill in the refrigerator until ready to serve. If the salad is too dry, spritz it with lemon juice and olive oil.

Yield: 8 servings
Calories: 433
Fat: 22g
Fiber: 4g

Roasted-Beet Salad

Roasted-Beet Salad

8 beets (about 2 lb.)
5 T. rice vinegar, divided
1/4 tsp. salt, divided
1/4 tsp. freshly ground black pepper, divided
8 C. gourmet salad greens (about 8 oz.)
2 tsp. olive oil
1 (1/8-inch-thick) slice red onion, separated into rings

Preheat oven to 375°. Trim off beet stems and roots. Wrap each beet in foil; bake at 375° for 45 minutes or until tender. Cool beets to room temperature; peel and cut into 1/4-inch-thick slices. Combine beets, 4 T. vinegar, 1/8 tsp. salt, and 1/8 tsp. pepper in a bowl; toss well. Combine 1 T. vinegar, 1/8 tsp. salt, 1/8 tsp. pepper, salad greens, and oil in a large bowl; toss well. Place 2 C. salad greens mixture on each of 4 plates; top with beets and onion rings.

Yield: 4 servings
Calories: 107
Fat: 2.7g
Fiber: 3.2g

Sloppy Joe Tater Tot Casserole

Sloppy Joe Tater Tot Casserole

Sloppy Joe Tater Tot Casserole

 

2 pounds ground beef

15 ounce can Manwich Sloppy Joe Sauce

2 C. shredded cheddar cheese

32 ounce bag frozen tater tots

 

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

Barbecued-Chicken Potpie

Barbecued-Chicken Potpie

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

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

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

Ginger Dressing

Ginger Dressing

Ginger Dressing

 

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

 

7 tablespoons red wine vinegar

5 tablespoons vegetable oil

3 tablespoons minced fresh ginger

1 teaspoon garlic salt

1/2 crushed pineapple

3 tablespoons sugar

 

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

Chicken Breast Roulades with Herbs and Baby Vegetables

Chicken Breast Roulades with Herbs and Baby Vegetables

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

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

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

Field Salad with Tangerines, Roasted Beets, and Feta

Field Salad with Tangerines, Roasted Beets, and Feta

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

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

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

Calories: 120
Fat: 4.2g
Fiber: 3.3g

Cheater’s Olive Bread

Cheater’s Olive Bread

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

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

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

Steak with Potato-Parsnip Mash

Steak with Potato-Parsnip Mash

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

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

Quince-Glazed Cornish Hens

Quince-Glazed Cornish Hens

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

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

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

Fruited Cornish Hens

Fruited Cornish Hens

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

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

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

Glazed Cornish Hens with Wild Rice-and-Apricot Stuffing

Glazed Cornish Hens with Wild Rice-and-Apricot Stuffing

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

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

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

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

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

Calories: 556
Fat: 12.3g
Fiber: 4.2g

Grilled Cornish Hens with Apricot-Mustard Glaze

Grilled Cornish Hens with Apricot-Mustard Glaze

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

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

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

Moroccan Cornish Hens

Moroccan Cornish Hens

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

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

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

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

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

Orange-Ginger Glazed Cornish Hens

Orange-Ginger Glazed Cornish Hens

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

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

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

Rosemary-Lemon Cornish Hens with Roasted Potatoes

Rosemary-Lemon Cornish Hens with Roasted Potatoes

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

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

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

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

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

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

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

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

Grilled Cornish Hens with Honey Mustard-Cilantro Glaze

Grilled Cornish Hens with Honey Mustard-Cilantro Glaze

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

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

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

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

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

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

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

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

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

Baked Lemon-Garlic Chicken with Bell Peppers

Baked Lemon-Garlic Chicken with Bell Peppers

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

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

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

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

Bell Pepper Chicken with Feta Orzo

Bell Pepper Chicken with Feta Orzo

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

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

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

Calories: 404
Fat: 11.7g
Fiber: 2g

Crispy Salmon with Risotto and Slow-Roasted Tomatoes

Crispy Salmon with Risotto and Slow-Roasted Tomatoes

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

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

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

Thyme sprigs (optional)

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

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