Fruited Cornish Hens

Fruited Cornish Hens

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

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

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

Glazed Cornish Hens with Wild Rice-and-Apricot Stuffing

Glazed Cornish Hens with Wild Rice-and-Apricot Stuffing

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

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

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

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

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

Calories: 556
Fat: 12.3g
Fiber: 4.2g

Grilled Cornish Hens with Apricot-Mustard Glaze

Grilled Cornish Hens with Apricot-Mustard Glaze

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

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

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

Moroccan Cornish Hens

Moroccan Cornish Hens

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

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

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

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

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

Orange-Ginger Glazed Cornish Hens

Orange-Ginger Glazed Cornish Hens

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

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

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

Rosemary-Lemon Cornish Hens with Roasted Potatoes

Rosemary-Lemon Cornish Hens with Roasted Potatoes

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

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

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

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

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

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

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

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

Grilled Cornish Hens with Honey Mustard-Cilantro Glaze

Grilled Cornish Hens with Honey Mustard-Cilantro Glaze

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

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

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

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

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

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

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

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

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

Baked Lemon-Garlic Chicken with Bell Peppers

Baked Lemon-Garlic Chicken with Bell Peppers

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

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

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

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

Bell Pepper Chicken with Feta Orzo

Bell Pepper Chicken with Feta Orzo

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

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

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

Calories: 404
Fat: 11.7g
Fiber: 2g

Crispy Salmon with Risotto and Slow-Roasted Tomatoes

Crispy Salmon with Risotto and Slow-Roasted Tomatoes

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

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

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

Thyme sprigs (optional)

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

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

Roasted Salmon and Leeks in Phyllo Packets

Roasted Salmon and Leeks in Phyllo Packets

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

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

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

Veal Chops with Sage-Balsamic Sauce and Warm Mushroom Salad

Veal Chops with Sage-Balsamic Sauce and Warm Mushroom Salad

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

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

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

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

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

Shrimp-and-Quince Curry

Shrimp-and-Quince Curry

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

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

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

Lemon-Sage Turkey with Wild-Mushroom Gravy

Lemon-Sage Turkey with Wild-Mushroom Gravy

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

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

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

Wild-Mushroom Gravy

Wild-Mushroom Gravy

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

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

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

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

Orange-Currant Chicken with Toasted Walnuts

Orange-Currant Chicken with Toasted Walnuts

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

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

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

Monte Cristo Sandwich with Sweet Mustard Sauce

Monte Cristo Sandwich with Sweet Mustard Sauce

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

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

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

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

Grape-and-Currant Tart with Fontina Cheese

Grape-and-Currant Tart with Fontina Cheese

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

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

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

Glazed Beets and Cabbage with Pepper-Toasted Pecans

Glazed Beets and Cabbage with Pepper-Toasted Pecans

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

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

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

Spiced Turkey with Fresh-Pear Chutney

Spiced Turkey with Fresh-Pear Chutney

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

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

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

Fresh-Pear Chutney

Fresh-Pear Chutney

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

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

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

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

Citrus Couscous Salad

Citrus Couscous Salad

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

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

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

Charlotte Russe Parfaits

Charlotte Russe Parfaits

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

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

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

Beef Triangles with Chutney Sauce

Beef Triangles with Chutney Sauce

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

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

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

Calories: 82
Fat: 3g
Fiber: 0g

Red Currant-Glazed Pork Chops

Red Currant-Glazed Pork Chops

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

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

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

Filet Mignon with Red Currant-Green Peppercorn Sauce

Filet Mignon with Red Currant-Green Peppercorn Sauce

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

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

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

Shrimp-Poblano Rice

Shrimp-Poblano Rice

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

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

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

Calories: 385
Fat: 13.2g
Fiber: 1.3g

Quinoa Salad with Apricots and Pistachios

Quinoa Salad with Apricots and Pistachios

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

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

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

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

Lemon-Basil Risotto with Tomato Topping

Lemon-Basil Risotto with Tomato Topping

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

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

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

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

Vegetable Lasagna

Vegetable Lasagna

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

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

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

Chicken Chiles Rellenos Casserole

Chicken Chiles Rellenos Casserole

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

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

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

Chipotle Tamale Pie

Chipotle Tamale Pie

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

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

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

Spam Fried Rice I

Spam Fried Rice I

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

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

Citrus-Glazed Scallops with Avocado Salsa

Citrus-Glazed Scallops with Avocado Salsa

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

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

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

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

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

Spiced Shrimp with Avocado Oil

Spiced Shrimp with Avocado Oil

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

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

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

Truffle-Scented Risotto in Phyllo

Truffle-Scented Risotto in Phyllo

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

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

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

Mussels with Leeks, Fennel, and Tomatoes

Mussels with Leeks, Fennel, and Tomatoes

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

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

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

Calories: 379
Fat: 8.9g
Fiber: 2.8g