Spinach Salad Topped with Almond-Encrusted Chicken Breast

Spinach Salad Topped with Almond-Encrusted Chicken Breast

CHICKEN:

5 ounces boneless, skinless chicken breast

1 T. cornstarch

1 egg beaten with 1 T. water

1 T. finely chopped almonds

SALAD:

2 T. balsamic vinegar

1 T. olive oil

1/8 tsp. ground black pepper

3 C. baby spinach leaves

1/4 C. sliced mushrooms

1/4 C. yellow or red grape tomatoes, halved

1 small red bell pepper, sliced into strips

 

To prepare the chicken: Sprinkle each side of the chicken with the cornstarch. Dip into the egg mixture to coat, allowing excess to drip off. Sprinkle both sides with the almonds. Coat a small nonstick skillet with vegetable oil spray and heat over medium heat. Cook the chicken for 5 minutes on each side, or until no longer pink and the juices run clear. Remove from the pan and set aside. To prepare the salad: In a medium bowl, whisk the vinegar, oil, and black pepper. Add the spinach, mushrooms, tomatoes, and bell pepper. Toss to coat. Transfer to a serving plate. Slice the reserved chicken diagonally and place on top.

 

Yield: 1 serving

Calories: 489

Fat: 23g

Fiber: 7g

 

Elise’s Sesame Noodles

Elise’s Sesame Noodles

1 pound whole-wheat spaghetti

1/2 C. reduced-sodium soy sauce

2 T. sesame oil

2 T. canola oil

2 T. rice-wine vinegar or lime juice

1 1/2 tsp. crushed red pepper

1 bunch scallions, sliced, divided

1/4 C. chopped fresh cilantro, divided (optional)

4 C. snow peas, trimmed and sliced on the bias

1 medium red bell pepper, thinly sliced

1/2 C. toasted sesame seeds

 

Bring a large pot of water to a boil. Cook spaghetti until just tender, 9 to 11 minutes or according to package directions. Drain; rinse under cold water. Meanwhile, whisk soy sauce, sesame oil, canola oil, vinegar (or lime juice), crushed red pepper, 1/4 C. scallions and 2 T. cilantro (if using). Add noodles, snow peas and bell pepper; toss to coat. To serve, mix in sesame seeds and garnish with the remaining scallions and cilantro.

Brown Rice and Soy Chicken Salad with Mango

Brown Rice and Soy Chicken Salad with Mango

1 C. medium- or long-grain brown, red, or black rice

2 C. water

6 ounces green beans, trimmed and cut in half (about 2 C.)

12 ounces boneless, skinless chicken breast, cut into 1/2″-wide strips

1 T. low-sodium soy sauce

4 T. rice wine vinegar

2 T. canola oil

1 tsp. toasted sesame oil

1 tsp. grated fresh ginger

1/4 tsp. salt

1/2 C. minced scallions, all parts

1 red bell pepper, cut into 1/4″ strips

1 mango, peeled and cut into 1/4″ dice, divided

1/4 C. chopped cilantro

 

Combine the rice and 2 C. of water in a medium saucepan and heat to a boil. Cover and cook over low heat for about 45 minutes, or until the water is absorbed and the rice is tender. Transfer to a strainer, rinse with cold water, and drain well. While the rice cooks, fill a small saucepan halfway with water and bring to a boil over high heat. Add the beans and cook until crisptender, about 3 minutes. Drain, rinse with cold water, and set aside. Place the chicken in a small bowl. Add the soy sauce and toss to coat. Lightly coat a nonstick skillet with vegetable oil spray and heat to medium. When hot, add the chicken. Cook, turning, for 1 to 2 minutes per side, or until evenly browned and cooked through. Transfer to a platter. Whisk the vinegar, canola oil, sesame oil, ginger, and salt in a large bowl. Add the rice, beans, chicken, scallions, pepper, and half of the mango. Gently toss to combine. Spoon onto the platter and top with cilantro and the remaining mango.

 

Yield: 4 servings

Calories: 384

Fat: 12g

Fiber: 5g

Peanut Sesame Noodles

Peanut Sesame Noodles

1/2 pound thin spaghetti or vermicelli

4 T. Asian (toasted) sesame oil

1 bunch of scallions (about 6) chopped fine

2 garlic cloves, minced

1/4 tsp. dried hot red pepper flakes, or to taste

1 T. rice-wine vinegar

1 tsp. sugar

1 T. soy sauce

1/2 C. finely chopped salted dry-roasted peanuts

1/3 C. finely chopped fresh coriander plus, if desired, a coriander sprig for garnish

 

In a kettle of boiling salted water cook the spaghetti until it is al dente, drain it in a colander, and rinse it briefly under cold water. Drain the spaghetti well and in a bowl toss it with 2 T. of the oil. In a large skillet cook the scallions, the garlic, and the red pepper flakes in the remaining 2 T. oil over moderate heat, stirring, until the scallions are just softened, add the spaghetti, the vinegar, the sugar, and the soy sauce, and heat the mixture, tossing it to combine it well, until the spaghetti is heated through. Stir in the peanuts and refrigerate until chilled. Remove and add chopped coriander, and salt to taste, transfer the mixture to a serving bowl, and garnish it with the coriander sprig.

Toasted Millet Salad with Salmon

Toasted Millet Salad with Salmon

2 1/2 C. water

1 tsp. canola oil

2 T. canola oil

1 C. millet

8 ounces boneless, skinless salmon fillets

1 tsp. reduced-sodium soy sauce

1 T. reduced-sodium soy sauce

2 C. snow peas, trimmed

1/4 C. rice wine vinegar

2 T. water

1 T. toasted sesame oil

2 tsp. grated fresh ginger

1 tsp. minced garlic

1/4 tsp. salt

1/2 C. minced scallions

1/2 C. finely chopped red bell pepper

 

In a medium saucepan, bring 2 1/2 C. of water to a boil. Meanwhile, coat the bottom of a large skillet with 1 tsp. of the canola oil. Add the millet and cook, stirring, over medium-low heat, for about 10 minutes, or until it gives off a toasted aroma. Add the boiling-hot water. Cover and cook over medium-low heat for about 25 minutes, or until the water is absorbed and the millet is tender. Uncover and cool. Meanwhile, coat the salmon with 1 tsp. of the soy sauce. Set a large nonstick skillet over high heat for 1 minute. When hot, add the fish. Reduce the heat to medium, and cook for about 3 minutes, or until browned. Turn and cook 3 to 5 minutes longer, or until the fish is cooked through. Remove from the heat. Cool in the pan. Break into 1″ chunks. Bring a small saucepan of water to a boil. Add the peas and cook 1 minute. Drain, rinse, then blot dry. In a large bowl, whisk the vinegar, 2 T. water, sesame oil, ginger, garlic, salt, and remaining 2 T. canola oil and 1 T. soy sauce. Reserve 1 T. of the mixture. Toss the reserved millet with the dressing. In a small bowl, toss the scallions, pepper, peas, and reserved dressing. Add half the vegetables and the salmon to the millet. Spoon the millet salad onto a platter. Top with the remaining vegetables.

 

Yield: 4 servings

Calories: 382

Fat: 15g

Fiber: 6g

Grilled Beef and Arugula Salad

Grilled Beef and Arugula Salad

1 scallion, thinly sliced 

2 T. olive oil 

2 T. raspberry vinegar 

1 T. finely chopped parsley 

1/2 tsp. salt 

1/4 tsp. freshly ground black pepper 

4 ripe apricots, halved, pits removed 

2 3/4″ thick filets mignons (4 oz each) 

1 pkg (5 oz) baby arugula or spinach 

3 T. crumbled blue cheese (optional) 

 

Prepare charcoal for grilling, preheat gas grill, or heat grill pan over medium heat. In large bowl, whisk scallion, 1 2/3 T. oil, vinegar, parsley, 1/4 tsp. of the salt, and 1/8 tsp. of the pepper and set aside. Lightly brush cut surface of apricots with remaining oil. Season beef with remaining 1/4 tsp. salt and 1/8 tsp. pepper. Grill beef and apricots, cut side down. Cook apricots until soft, about 6 minutes. Turn beef midway, 8 minutes for medium rare or longer for desired doneness. Remove from heat and let stand 5 minutes. Cut apricots into slices. Thinly slice beef against the grain. In medium bowl, toss arugula with dressing to coat. Transfer to four serving plates. Top with slices of beef and 2 sliced apricot halves. Sprinkle with blue cheese, if desired.

 

Yield: 4 servings

Calories: 153

Fat: 9g

Fiber: 1g

Root- Vegetable Ragout

Root- Vegetable Ragout

1 large onion, thinly sliced 

2 carrots, diagonally sliced 

1 T. olive oil 

2 parsnips, diagonally sliced 

1 small rutabaga, cut into small cubes 

1/4 C. apple juice 

4 C. peeled and cubed butternut squash 

1 T. raisins 

1/4 tsp. ground cinnamon 

2 C. frozen defatted chicken stock, thawed 

1/4 C. chopped fresh parsley 

1/2 tsp. salt 

1/2 tsp. ground black pepper 

 

Preheat the oven to 350°F. In a Dutch oven, combine the onions, carrots, and oil. Cook, stirring, over medium-high heat for 5 minutes, or until the onions are soft but not browned. Add the parsnips, rutabagas, and apple juice. Cook, stirring, for 3 minutes. Add the squash, raisins, and cinnamon. Cook, stirring, for 1 minute. Add the stock. Bring to a boil. Cover and transfer to the oven. Bake for 25 to 30 minutes, or until the squash is very soft. Add the parsley, salt, and pepper. Mix well. Recipe Notes

To freeze, pack the cooled cooked vegetables in a freezer-quality plastic container. To use, thaw overnight in the refrigerator. Microwave on high power for 5 minutes, or until hot. To make it easier to peel hard-shell squash, pierce the squash several times with a sharp knife, then microwave on high power for 5 minutes, turning occasionally.

Cornmeal Crepes

Cornmeal Crepes

1/2 C. all-purpose flour
2 T. cornmeal
1/4 tsp. salt
3/4 C. 1% low-fat milk
2 large egg whites
1 large egg

Lightly spoon flour into a dry measuring C.; level with a knife. Combine flour, cornmeal, and salt in a bowl. Combine milk, egg whites, and egg in a bowl; stir well with a whisk. Gradually add to flour mixture, stirring with a whisk until smooth. Place an 8-inch crepe pan or nonstick skillet over medium heat until hot. Pour a scant 1/4 C. batter into pan; quickly tilt pan in all directions so batter covers pan with a thin film. Cook about 1 to 2 minutes. Carefully lift the edge of the crepe with a spatula to test for doneness. The crepe is ready to turn when it can be shaken loose from the pan and the underside is lightly browned. Turn crepe over, and cook for 15 seconds on other side. Place crepe on a towel; cool. Repeat procedure until all of the batter is used, stirring batter between crepes. Stack crepes between single layers of wax paper or paper towels to prevent sticking.

Yield: 10 servings
Serving size: 1 crepe

Calories: 48
Fat: .8g
Fiber: .4g

Creamy Crepes Poblano

Creamy Crepes Poblano

1 lb. poblano chiles (about 6 chiles)
2 1/2 C. water
2 garlic cloves, thinly sliced
2 bay leaves
1 lb. skinned, boned chicken breasts
1/3 C. all-purpose flour
1/4 tsp. salt
1 C. 1% low-fat milk
1 tsp. butter or stick margarine
1 tsp. dried oregano
1 tsp. ground cumin
1 garlic clove, minced
1/2 C. fresh corn kernels (about 1 ear)
1/2 C. (2 oz.) shredded Monterey Jack cheese
8 Cornmeal Crepes
Cooking spray
1 C. diced tomato

Preheat broiler. Place chiles on a foil-lined baking sheet; broil 10 minutes or until blackened, turning occasionally. Place in a zip-top plastic bag, and seal. Let stand for 15 minutes. Peel chiles; cut in half lengthwise. Discard seeds and membranes; chop chiles, and set aside. Bring water, thinly sliced garlic, and bay leaves to a boil in a saucepan; add chicken. Reduce heat; simmer 20 minutes or until chicken is done. Remove chicken; cool. Strain broth through colander into a bowl; discard solids. Reserve 1 C. broth. Shred chicken with 2 forks. Preheat oven to 425°. Combine flour and salt in a bowl; gradually add milk to flour mixture, stirring constantly with a whisk. Melt butter in a medium saucepan over medium heat; add oregano, cumin, and minced garlic, and saut? minute. Add flour mixture and reserved 1 C. broth, and cook until thick (about 4 minutes), stirring constantly with a whisk. Remove 1 C. sauce; set aside. Add 1/2 C. chiles and corn to remaining sauce in pan; cook 2 minutes over medium-low heat. Remove from heat; stir in cheese. Combine chicken, reserved 1 C. sauce, and remaining 1/2 C. chiles in a bowl. Spoon about 1/4 C. chicken mixture down center of each crepe; roll up. Place crepes, seam sides down, in a 13 x 9-inch baking dish coated with cooking spray, and spoon cheese sauce over crepes. Bake at 425° for 15 minutes or until bubbly. Sprinkle with tomato. Note: Two (4.5-oz.) cans of green chiles, drained and chopped may be substituted for poblano chiles.

Yield: 4 servings
Calories: 390
Fat: 9.6g
Fiber: 2.9g

Porcini-Crusted Beef Tenderloin with Wild-Mushroom Sauce

Porcini-Crusted Beef Tenderloin with Wild-Mushroom Sauce

1 1/2 C. dried porcini mushrooms (about 1 1/2 oz.), divided
1 (3 1/2-lb.) center-cut beef tenderloin
3/4 tsp. salt, divided
1/4 tsp. white pepper, divided
2 tsp. vegetable oil
Cooking spray
2 C. boiling water
2 T. chilled butter or stick margarine, cut into small pieces

Preheat oven to 400°. Place 1/2 C. mushrooms in a blender; process until finely ground. Trim fat from tenderloin. Sprinkle beef with ground mushrooms, 1/2 tsp. salt, and 1/8 tsp. pepper. Heat oil in large nonstick skillet over medium-high heat until hot. Add beef; cook 1 minute on all sides or until browned. Place tenderloin on a broiler pan coated with cooking spray. Insert meat thermometer into thickest portion of tenderloin. Bake at 400° for 30 minutes or until meat thermometer reaches 145° (medium-rare) to 160° (medium). Place tenderloin on a platter, and cover with foil. Let stand 10 minutes. Combine boiling water and 1 C. mushrooms in a bowl; cover and let stand 30 minutes. Drain mushrooms through a cheesecloth-lined sieve into a medium saucepan, reserving soaking liquid; coarsely chop mushrooms. Bring reserved soaking liquid to a boil, and add chopped mushrooms. Reduce heat, and simmer until reduced to 1 C. (about 12 minutes). Add 1/4 tsp. salt, 1/8 tsp. pepper, and butter, stirring with a whisk until butter is melted. Serve with tenderloin.

Yield: 8 servings
Calories: 226
Fat: 12g
Fiber: 0.6g

Rosemary-Tomato Pinwheels

Rosemary-Tomato Pinwheels

1/4 C. extra virgin olive oil
1 tsp. minced fresh rosemary
1/4 tsp. salt
1 garlic clove, minced
1 C. sun-dried tomato halves, packed without oil (about 2 1/2 oz.)
2 (13.8-oz.) cans refrigerated pizza crust dough
1 C. thinly sliced fresh basil leaves
1/2 C. (2 oz.) grated fresh Romano cheese
2 T. chopped fresh rosemary

Combine first 4 ingredients; let stand for 1 hour.Cover sun-dried tomatoes with boiling water in a bowl; let stand 30 minutes or until soft. Drain and chop. Preheat oven to 425°. Working with one can of dough at a time, unroll dough onto a lightly floured surface; pat into a 15 x 10-inch rectangle. Brush about 1 T. oil mixture over dough. Sprinkle half of sun-dried tomatoes, 1/2 C. basil, 1/4 C. cheese, and 1 T. chopped rosemary evenly over dough. Starting at long edge, roll up jelly-roll fashion. Cut into 12 (1-inch) slices; place 2 inches apart on a baking sheet lined with parchment paper. Flatten each pinwheel with hand. Brush tops with about 1 T. oil mixture. Repeat procedure with remaining can of dough, oil mixture, sun-dried tomatoes, basil, cheese, and rosemary. Bake at 425° for 12 minutes or until golden.

Yield: 24 pinwheels
Serving size: 1 pinwheel

Calories: 122
Fat: 1.4g
Fiber: .8g

Olive-and-Cheese Pinwheels

Olive-and-Cheese Pinwheels

1 T. olive oil
1 tsp. dried oregano
4 oz. block nonfat cream cheese, softened
1/3 C. chopped pimento-stuffed green olives
1 (11-oz.) can refrigerated soft breadstick dough
Vegetable cooking spray

Preheat oven to 400°. Combine first 3 ingredients in a medium bowl; beat at medium speed of a mixer until smooth. Stir in olives. Unroll breadstick dough (do not separate the dough into breadsticks). Spread cheese mixture evenly over dough. Beginning at one short side, roll up dough tightly, jelly-roll fashion, and pinch the seam to seal (do not seal ends of roll). Cut the dough along perforations into 8 slices. Place the slices, cut side up, into muffin C. coated with cooking spray. Bake at 400° for 20 minutes.

Yield: 8 rolls
Serving size: 1 roll

Calories: 143
Fat: 4.7g
Fiber: 1.2g

Curried Mussel Pilaf

Curried Mussel Pilaf

1 1/2 C. water
2 1/4 lb. mussels, scrubbed and debearded
2 T. fresh lime juice
2 tsp. olive oil
3 garlic cloves, minced
1 to 2 T. red curry paste
5 C. hot cooked long-grain rice
1 C. frozen green peas, thawed
1/2 C. sliced celery
1/4 C. thinly sliced green onions
1/4 C. chopped, drained, sliced water chestnuts
3 T. light coconut milk
2 T. chopped dry-roasted peanuts
2 T. minced fresh basil
1/4 tsp. salt
1/4 tsp. hot pepper sauce
1/8 tsp. black pepper
Lime wedges (optional)

Bring water to a boil in a large Dutch oven. Add mussels; cover and cook 3 minutes or until shells open. Remove from heat, and discard any unopened shells. Cool mussels. Remove meat from shells, and discard shells. Combine meat and lime juice in a bowl; set aside. Heat oil in a large nonstick skillet over medium heat. Add garlic; sauté 1 minute. Stir in curry paste; sauté 1 minute. Stir in rice and next 5 ingredients (rice through milk); cook 2 minutes or until thoroughly heated. Stir in peanuts, basil, salt, pepper sauce, and black pepper. Place 1 1/2 C. rice mixture on each of 4 plates; top with 1/2 C. mussels. Garnish with lime wedges, if desired.

Yield: 4 servings
Calories: 408
Fat: 6g
Fiber: 4.1g

Sun-Dried Tomato Cheesecake

Sun-Dried Tomato Cheesecake

Crust:
5 (1-oz.) slices whole wheat bread
1/2 C. chopped fresh parsley
1/2 tsp. salt
1/2 tsp. grated lemon rind
1/2 tsp. freshly ground black pepper
1 T. butter
1 tsp. extravirgin olive oil
1 garlic clove, minced

Filling:
1 1/4 C. sun-dried tomato halves, packed without oil (about 3 oz.)
1 1/4 C. 1% low-fat cottage cheese
1 T. fresh lemon juice
1 T. all-purpose flour
1/4 tsp. salt
2 (8-oz.) blocks 1/3-less-fat cream cheese
2 (8-oz.) blocks fat-free cream cheese
2 large egg whites
1/4 C. coarsely chopped fresh basil
1/2 C. drained canned artichoke hearts, chopped
72 Melba toast rounds (about 12.5 oz.)

Preheat oven to 350°.Line bottom of a 9-inch springform pan with parchment. To prepare crust, place bread in a food processor; pulse 10 times or until coarse breadcrumbs measure 2 C.. Combine breadcrumbs, parsley, 1/2 tsp. salt, rind, and pepper in a medium bowl. Melt butter in a small skillet over medium heat. Add oil and garlic; cook 1 minute, stirring constantly. Add butter mixture to breadcrumbs; stir with a fork. Press breadcrumb mixture evenly into the bottom of the prepared pan. Set aside. To prepare filling, cover sun-dried tomatoes with boiling water in a bowl; let stand 30 minutes or until soft. Drain and finely chop Place cottage cheese in a food processor; process until smooth. Add lemon juice and next 5 ingredients (through egg whites); process until smooth. Add tomatoes, basil, and artichoke; process until well blended. Pour cream cheese mixture into prepared pan. Bake at 350° for 30 minutes or until almost set; let cool to room temperature. Cover and chill; cut into 24 wedges. Serve at room temperature with Melba toast rounds.

Yield: 24 servings (serving size: 1 wedge and 3 melba toast rounds)
Calories: 164
Fat: 6.3g
Fiber: 1.9g

Grilled-Eggplant Salad with Cilantro-Chile Dressing

Grilled-Eggplant Salad with Cilantro-Chile Dressing

Dressing:
1/4 C. fresh lime juice
2 T. chopped fresh cilantro
1 T. brown sugar
1 T. Thai fish sauce
1 T. minced seeded Thai, hot red, or serrano chile
2 garlic cloves, minced

Salad:
12 cherry tomatoes, quartered
12 (1/2-inch-thick) slices eggplant (about 2 lb.)
1/4 tsp. salt, divided
Cooking spray
6 (1/2-inch-thick) slices red onion
1/4 C. torn mint leaves
1/4 C. torn basil leaves

To prepare dressing, combine first 6 ingredients in a bowl; stir well with a whisk. Prepare grill or broiler. To prepare salad, combine tomatoes and dressing, and set aside. Sprinkle eggplant with 1/8 tsp. salt. Place eggplant on a grill rack or broiler pan coated with cooking spray; cook 5 minutes on each side or until eggplant is done. Remove eggplant from grill rack or pan; set aside. Sprinkle onion with 1/8 tsp. salt. Place onion on grill rack or broiler pan coated with cooking spray; cook for 5 minutes on each side or until onion is tender. Arrange eggplant and onion slices on 6 plates. Top with tomato mixture; sprinkle with mint and basil.

Yield: 6 servings
Serving size: 2 eggplant slices, 1 onion slice, and about 1/4 C. tomato mixture

Calories: 77
Fat: .5g
Fiber: 3.6g

Braised New Potatoes with Thyme

Braised New Potatoes with Thyme

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

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

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

Grilled Swordfish Loco with Fresh Mango Salsa

Grilled Swordfish Loco with Fresh Mango Salsa

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

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

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

Teriyaki Swordfish Steaks

Teriyaki Swordfish Steaks

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

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

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

Carrot Salad with Cumin

Carrot Salad with Cumin

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

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

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

Cauliflower and Kale Bake

Cauliflower and Kale Bake

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

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

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

Celery Root and Turnip Mash

Celery Root and Turnip Mash

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

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

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

Chicken Adobo Kebabs

Chicken Adobo Kebabs

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

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

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

Chicken and Avocado Salad

Chicken and Avocado Salad

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

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

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

Chicken and Eggplant Casserole

Chicken and Eggplant Casserole

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

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

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

Chicken and Mushroom Soup

Chicken and Mushroom Soup

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

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

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

Chicken Capri

Chicken Capri

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

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

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

Chicken Green Curry

Chicken Green Curry

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

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

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

Chicken Piri-Piri

Chicken Piri-Piri

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

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

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

Chile-Crusted Scallops with Cucumber Salad

Chile-Crusted Scallops with Cucumber Salad

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

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

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

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

Chili-Rubbed Tilapia with Asparagus & Lemon

Chili-Rubbed Tilapia with Asparagus & Lemon

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

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

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

Blueberry Bran Muffins II

Blueberry Bran Muffins II

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

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

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

Quick breakfast parfait

Quick breakfast parfait

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

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

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

Spicy Breakfast Grains

Spicy Breakfast Grains

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

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

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

Banana Fudge Smoothie

Banana Fudge Smoothie

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

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

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

Country-Style Turkey Links

Country-Style Turkey Links

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

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

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

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

Shannon Mullen’s Egg Foo Yung

Shannon Mullen’s Egg Foo Yung

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

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

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

Dave Fioravanti’s Grilled Chicken Salad

Dave Fioravanti’s Grilled Chicken Salad

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

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

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

Ezekiel Bread Roast Beef & Cheese

Ezekiel Bread Roast Beef & Cheese

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

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

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

Sausage Stuffed Portobello Pizzas

Sausage Stuffed Portobello Pizzas

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

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

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