Bok Choy with Ginger Vinaigrette

Bok Choy with Ginger Vinaigrette

1/2 lb. bok choy, cut into 2 inch pieces
1-1/2 tsp. white wine vinegar
1 tsp. Dijon mustard
1 tsp. soy sauce
1/2 tsp. sugar
1/4 tsp. olive oil, optional
1 small clove garlic, finely chopped
1-1/2 tsp. fresh ginger, finely chopped or grated

Place bok choy in a steamer basket over boiling water. Cover pan and steam 10 minutes or until stalks begin to turn translucent and are soft when pierced. Combine remaining ingredients in a jar with a tight-fitting lid. Shake vigorously to mix well. Transfer bok choy to a bowl. Add dressing and toss. Serve hot.

Yield: 4 servings
Calories: 30
Fat: .9g
Fiber: 2.1g

Pineapple Chicken Thighs

Pineapple Chicken Thighs

6 boneless, skinless chicken thighs
3″ piece fresh ginger, sliced into 1/4″ pieces
2/3 C. pineapple juice
2 T. reduced-sodium soy sauce
1 T. sesame seeds
1 C. pineapple chunks
3 green onions, sliced (including greens)

Coat a large nonstick frying pan with cooking spray and place over medium heat. Add the chicken and ginger and cook, turning every few minutes, until the chicken is well browned on both sides, about 10 minutes. In a small bowl, stir together the pineapple juice and soy sauce. Pour into the frying pan and bring to a boil. Cover and cook 3 minutes. Uncover, add the sesame seeds and pineapple chunks and continue cooking, turning the chicken occasionally, until it is opaque throughout and the liquid remaining in the pan has reduced to a glaze, about 5 minutes. Arrange the chicken, ginger and pineapple on a large platter. Spoon glaze over each piece of chicken & garnish with green onion.

Yield: 6 servings
Calories: 172
Fat: 5g
Fiber: 1g

Baked Spinach & Artichokes

Baked Spinach & Artichokes

2 (10-ounce) packages frozen chopped spinach
2 T. butter or margarine
1/2 C. chopped scallions and tops or 1/2 C. chopped onion
1 (10-ounce) can drained water-packed quartered artichokes, halved
1 C. reduced-fat sour cream
1/2 C. freshly grated Parmesan cheese, divided

Heat oven to 350 degrees. Microwave spinach according to package directions; squeeze dry. Meanwhile, melt butter or margarine in a large nonstick skillet on medium. Add scallions and cook 3 minutes or until softened. Add cooked spinach, artichokes, sour cream and 1/4 C. of the cheese; mix well. Spoon into a 1 1/2-quart baking dish coated with cooking spray. Top with remaining cheese. Bake 20 to 30 minutes or until bubbly.

Yield: 8 servings
Calories: 113
Fat: 7g
Fiber: 3g

Garlicky Baked Shrimp

Garlicky Baked Shrimp

1 1/4 lb. medium shrimp, peeled and deveined
1/2 C. dry bread crumbs
3 T. fresh parsley, finely chopped
1 tsp. lemon rind, grated (optional)
1/4 tsp. salt
3 garlic cloves, minced
2 T. fresh lemon juice
4 tsp. olive oil

Preheat oven to 400F. Coat four individual gratin dishes with cooking spray. Divide shrimp among the dishes; set aside. Combine breadcrumbs, parsley, lemon rind and salt; stir in lemon juice and olive oil. Sprinkle breadcrumb mixture over shrimp. Place dishes on a baking sheet. Bake for 13 minutes.

Yield: 4 servings
Calories: 250
Fat: 8g
FIber: 1g

Olive & Onion Tapenade

Olive & Onion Tapenade

1 T. olive oil
1 C. chopped onion
2 tsp. chopped fresh or 1/2 tsp. dried thyme
4 garlic cloves, finely chopped
1/4 C. dry white wine
2 T. white wine vinegar
1-2/3 C. chopped pitted green olives
1/3 C. pitted picholine olives (about 15 olives)
1/4 tsp. freshly round black pepper

Heat the oil in a saucepan over medium heat. Add onion, cook 8 minutes or until soft, stirring frequently. Stir in thyme and garlic; cook 2-3 minutes, stirring frequently. Stir in wine and vinegar. Bring to a boil, reduce heat, and cook 8 minutes or until most of liquid evaporates, stirring occasionally. Place the onion mixture in a food processor. Add the olives and the black pepper, and process until smooth, scraping down the sides of bowl.

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

Calories: 19
Fat: 2g
FIber: 0g

Liquid Ohm

Liquid Ohm

1 C. boiling water
1 chamomile tea bag
1/2 tsp. grated peeled fresh ginger
2 peeled ripe mangoes, chopped
2 carrots, chopped
1 ripe pear, peeled and cored
2 C. fresh orange juice

Pour 1 C. boiling water over tea bag in a small bowl, and steep for 10 minutes. Remove and discard tea bag.
Combine brewed tea, ginger, mangoes, carrots, and pear in a blender; process until smooth. Stir in orange juice. Cover and chill 8 hours or overnight. Strain mixture through a cheesecloth-lined sieve into a medium bowl, pressing solids with a wooden spoon or a rubber spatula to squeeze out juice; discard solids. Pour into a pitcher.

Yield: 4 servings
Serving size: 1 C.

Calories: 128
Fat: 0.5g
Fiber: 2.9g

Roast Turkey Salad With Cranberry Vinaigrette

Roast Turkey Salad With Cranberry Vinaigrette

1 1/2 lb. sweet potatoes, peeled and cut into 1-inch chunks
2 navel oranges
3 C. shredded Romaine lettuce
6 oz. roasted turkey breast, torn into 1-inch pieces (about 1 C.)
1/2 C. thinly sliced scallions
1/3 C. frozen cranberry juice concentrate, thawed
1 T. balsamic vinegar
1 T. olive oil
1/2 tsp. salt
1/2 tsp. pepper
2 T. coarsely chopped pecans, toasted
2 T. dried cranberries or raisins

In a vegetable steamer, cook the sweet potatoes until tender, about 8 minutes. Meanwhile, remove the peel and white pith from the oranges. Cut each orange in half lengthwise, place the halves flat on a cutting board, and cut crosswise into 1/4-inch-thick slices. Spread the lettuce on a platter. Top with the sweet potatoes, turkey, and orange slices. Sprinkle with the scallions. In a screw-top jar, combine the cranberry juice concentrate, vinegar, oil, salt and pepper, and shake to combine. Pour the vinaigrette over the salad and sprinkle with the pecans and dried cranberries.

Makes 4 servings.
Calories: 396
Fat: 6.9g
Fiber: 6g

Roasted Red Pepper Pizza

Roasted Red Pepper Pizza

1 C. shredded Asiago or other cheese, divided
1/4 tsp. nutmeg
1/8 tsp. pepper
1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
1 (10-ounce) prepared pizza crust (such as Boboli)
1 (7-ounce) jar roasted red peppers, drained and cut into 2-inch strips
1/2 tsp. dried thyme

Heat oven to 425 degrees. Combine 1/2 C. cheese, nutmeg, pepper and spinach in a bowl. Arrange mixture over crust. Top with bell peppers; sprinkle with thyme and 1/2 C. cheese. Bake 15 minutes or until hot and cheese melts.

Yield: 4 servings
Calories: 320
Fat: 11g
Fiber: 4g

Thai Beef

Thai Beef

3/4 C. beef broth
1/4 C. chunky peanut butter
1 T. soy sauce
1 1/2 tsp. lemon pepper
3/4 pound beef sirloin, visible fat removed, cut into 1/4-inch-thick slices
1 large green bell pepper, cut into 1-inch pieces
3 C. cooked rice (1 C. uncooked)

In a small bowl, whisk together broth, peanut butter, soy sauce and lemon pepper; set aside. Heat a large nonstick skillet over medium-high heat until hot. Add beef; cook and stir 4 to 6 minutes or until no longer pink. Add green pepper; cook and stir 3 to 4 minutes or until softened. Reduce heat to medium. Stir in peanut sauce until well-blended. Stir in rice; cook 2 minutes more or until thoroughly heated.

Yield: 4 servings
Calories: 413
Fat: 14g
Fiber: 3g

Chai Oatmeal

Chai Oatmeal

4 C. water
1/2 tsp. ground cardamom
1/4 tsp. ground allspice
1/2 tsp. ground cinnamon
1/2 tsp. ground ginger
1/4 tsp. ground clover
pinch ground black pepper
1 C. steel cut (Irish or Scottish) oatmeal
1/4 C. butter (optional)
2 tsp. ground flaxseed
1/4 C. heavy cream
1 T. Splenda(to taste)

Bring the water to a boil in a medium saucepan, adding the spices. Add the oatmeal, butter and flaxseed, stirring. Reduce the heat; simmer for 30 minutes, stirring occasionally. Add a small bit of water, if needed, during cooking. Stir in the cream and sweetener.

Yield: 4 servings
Calories: 174
Fat: 21g
Fiber: 4g

Baby Artichoke Salad

Baby Artichoke Salad

Juice of 2 Lemons, about 1/2 C.
30 Baby Artichokes
3 qt. Water
4 1/2 tsp. Salt

Dressing:
1/4 C. unsweetened Pineapple Juice
1/4 C. fresh Orange Juice
1 T. Balsamic Vinegar
1 tsp. Salt, or to taste
1 clover Garlic, mashed
2 T. Olive Oil
2 T. minced frehs Mint
1 T. minced fresh Tarragon

1 head Romaine Lettuce, cleaned and torn into half leaves

Strain lemon juice into large bowl. Cut off the stems of artichokes and remove most of the leaves, except for a few very tender inner leaves. Cut about 1/2″ inch off the tips of the remaining leaves. Toss artichokes into the lemon juice, making sure to coat all the cut surfaces to prevent browning. Bring the water to a boil; add the salt, artichokes and lemon juice. Cook at a rolling boil until fork tender, 6 to 8 minutes. Meanwhile, in a small nonaluminum saucepan, boil pineapple and orange juices, vinegar and salt over medium heat until reduced to 1/4 C.. Add mashed garlic and whisk in the olive oil. Drain artichokes and run them under cold water to stop the cooking. Pat dry and add to the dressing together with the mint, tarragon and pepper. Toss gently to coat well. Arrange the artichokes on the romaine leaves and spoon any dressing remaining over the artichokes. Serve while still lukewarm.

Yield: 6 servings
Calories: 180
Fat: 5.2g
Fiber: 3.2g

Ham, Pineapple and Cheese Sandwich

Ham, Pineapple and Cheese Sandwich

1 kaiser roll
1 tsp. Dijon mustard
1 leaf lettuce
1 slice reduced-fat Swiss cheese
2 slices ham lunch meat
2 rings canned pineapple, drained

Slice the roll in half. Spread mustard on the bottom half, and top with the lettuce, cheese, ham and pineapple.

Yield: 1 serving
Calories: 382
Fat: 13g
Fiber: 2g

Turkey Roulade with Sourdough Apple Stuffing

Turkey Roulade with Sourdough Apple Stuffing

1 large turkey breast (approx. 3 lb)
3 C. sourdough bread, cut into cubes
2 oz. macadamias, chopped
2 small green apples, peeled and diced
1 T. fresh thyme leaves
2 tsp. rosemary leaves
1/2 medium red onion, diced
1 T. oil
1 T. sugar substitute
2 tsp. currants
1 egg
1 C. nonfat milk

Combine bread, nuts, apples, herbs, onion and oil. Spread mixture on a lined baking tray and bake at 375°F for 15 minutes. Return mixture to bowl, stir through sugar, currants, egg and milk. Mix well. Butterfly then flatten the turkey breast with a meat mallet or rolling pin. Open out fillet and spoon stuffing along the centre, leaving 2″ free on each side to fold over stuffing. Place remaining stuffing in a lightly oiled baking dish, cover and set aside. Bring the edges of the turkey breast around to encase the stuffing and tie with string. Wrap tightly in a few layers of plastic wrap, tying ends to seal, then in foil. Fill two-thirds of a large saucepan with water and bring to the boil. Add the turkey, cover and simmer for 40 minutes. Remove from liquid, press gently to release juices and refrigerate until ready to bake. Remove foil and plastic from turkey and place on a rack in a baking dish with 2 cm of water in the base. Cover loosely with foil and bake at 375°F for one hour. When turkey is cooked, the juices should run clear. Place the remainig stuffing in the oven for the final 30-40 minutes of turkey cooking time. Allow the turkey to sit for 10 minutes, then slice and serve.

Yield: 6 servings
Calories: 174 cals
Fat: 11g
Fiber: 3g

Festive Warm Brie

Festive Warm Brie

4 inch round of Brie or Camembert

Tomato Bruschetta Topping:
1 C. seeded and finely chopped ripe tomato
1 small minced garlic clove
1/2 tsp. olive oil
1/4 tsp. dried basil
pinch of ground black pepper

Jalapeno Pepper Topping:
1/4 C. finely chopped Red Bell Pepper
1 finely chopped seeded Jalapeno Chili
1 cliver Garlic, minced

Thinly slice top rind off cheese, leaving sides and bottom intact. To heat in oven, place on a foil-lined baking sheet for easy handling. Or place round on a microwave-safe plate. Stir all ingredients for each topping together, and spoon each over in pleasing pattern. Topped cheese can be covered and refrigerated for up to half a day. When ready to serve, preheat oven to 350. Bake cheese, uncovered, in center of oven until warm, from 8 to 10 minutes. Or microwave, loosely covered, on medium power just until warm, from 1-1/2 to 2 minutes. Serve right away with crackers such as water biscuits.

Yield: 6 servings
Calories: 113
Fat: 9.3
Fiber: trace

Zucchini Latkes

Zucchini Latkes

2 cups grated yellow squash (from 2 medium squash)
1/2 cup grated onion
1/4 cup egg substitute, divided
1/2 teaspoon salt, divided
1/2 teaspoon black pepper, divided
2 cups grated zucchini (from 2 medium zucchini)
Olive oil spray

In a large bowl, combine by hand the squash, half of the onion, 1/8 cup egg substitute, 1/4 teaspoon salt, and 1/4 teaspoon pepper. In another large bowl, combine by hand the zucchini, half of the onion, 1/8 cup egg substitute, 1/4 teaspoon salt, and 1/4 teaspoon pepper.
Heat a large non-stick griddle over high heat; it will be hot enough when a drop of water sizzles when dropped on the surface. Squeeze out the excess liquid from both the squash and zucchini mixtures. Working in batches so as not to overcrowd the griddle, carefully drop 1 heaping tablespoon of both batters onto the hot griddle and flatten with a spatula to form pancake shape. Cook for a couple minutes on each side or until golden brown. Repeat until no batter remains. Keep warm in a low oven (250 degrees F) until all latkes are made, if desired.

Yield: 4 servings
Calories: 66
Fat: 3g
Fiber: 3g

Wild Mushroom Manicotti

Wild Mushroom Manicotti

1/2-ounce dried porcini mushrooms
6 large manicotti shells
Olive oil spray
1/2 pound lean ground turkey, or lean ground beef
4 cloves garlic, crushed
1 small onion, finely sliced
4 ounces jarred roasted red bell peppers, chopped
1/2 low-fat ricotta cheese
1/2 teaspoon salt
1/2 teaspoon course black pepper
Tomato Sauce, recipe follows
1/4 cup finely grated Parmesan

Preheat oven 350 degrees F. In a small bowl, cover dried mushrooms with hot water; set aside to soak for 30 minutes. After mushrooms have soaked, drain them, and coarsely chop. Meanwhile, prepare manicotti shells according to package directions, drain, and cool. Lightly spray an 8 by 8-inch baking pan with olive oil; set aside. Heat a nonstick pan over medium heat, and spray pan with olive oil as it is heating. Add ground turkey and brown, breaking it up to cook evenly. Drain fat from pan. Add garlic and onions and cook until onions are translucent, about 3 minutes. Add mushrooms and continue cooking for 1 to 2 minutes. Add roasted peppers and cook for about 2 minutes. Turn off the heat, and stir in the ricotta. Add salt and pepper, to taste. Transfer turkey mixture to a large resealable plastic bag. Pipe the filling into the cooled manicotti shells. Place the manicotti shells in the prepared baking dish. Top with tomato sauce and then sprinkle Parmesan over top. Fill the cooled pasta shells with the turkey mixture and Parmesan. Bake for 25 minutes. Serve immediately.

Tomato Sauce:
1 tablespoon olive oil
2 cloves garlic, minced
1 small onion, minced
1/2 teaspoon dried oregano
1 1/2 cups prepared tomato sauce

Heat olive oil in a medium saucepan over medium heat. Add garlic, onion, and dried oregano, and saute until onion is translucent. Add tomato sauce and bring to a simmer. Remove from the heat and pour over the prepared stuffed manicotti shells.

Yield: 6 servings
Calories 252
Fat: 9g
Fiber: 2

Creamed Spinach

Creamed Spinach

1 head garlic, top end cut off
1 spray olive oil cooking spray
1 teaspoon olive oil
1 large sweet onion, sliced (recommended: Vidalia)
1 (10-ounce) box frozen spinach, defrosted and drained
1/4 teaspoon ground nutmeg
1 (14-ounce) can chicken broth
3 tablespoons light cream cheese
1 teaspoon butter
1/2 lemon, juiced
1 1/2 teaspoons salt
1/2 teaspoon black pepper

Preheat oven 350 degrees F. Place garlic on a piece of aluminum foil and lightly spray the garlic with olive oil cooking spray once. Wrap aluminum foil around the garlic to form a tight package. Roast for 45 minutes. Once garlic is cool enough to handle, remove from aluminum foil and set aside. In a nonstick 10-inch saucepan, heat 1 teaspoon olive oil over medium-high heat. Add onions and saute until translucent, about 1 1/2 minutes. Add spinach and nutmeg and saute for 1 minute. Add chicken broth and bring to simmer; simmer for 1 minute. Pour mixture into a food processor, and then squeeze the garlic cloves from the head of roasted garlic, discarding the skin. Add all remaining ingredients. Pulse until creamy. Serve warm.

Yield: 4 servings
Calories: 98
Fat: 4g
Fiber: 3g

Texas Jo Casserole

Texas Jo Casserole

8 oz Ground 90% lean turkey or Beef
1/2 c Chopped onion
1/2 c Frozen whole kernel corn
1/2 c (2.5 oz) sliced mushrooms, drained
1/4 c (1 oz) sliced ripe olives
1 1/2 c Hot cooked rotini, rinsed & drained
1 cn (10 3/4 oz) Healthy Request Tomato soup
1/2 c Chunky salsa
1 T Brown Sugar Twin
1/3 c (1.5 oz) shredded Kraft Reduced-Fat Cheddar cheese

Preheat oven to 350F. Spray an 8×8 baking dish with butter-flavored cooking spray. In a large skillet sprayed with butter-flavored cooking spray, brown meat and onion. stir in corn, mushrooms, olives, and rotini pasta. Add tomato soup, salsa, Brown Sugar Twin, and Cheddar cheese. Mix well to combine. Spread mixture into prepared baking dish. Bake 30 minutes. Place baking dish on a wire rack and let set 5 minutes.
Cut into 4 servings.

HINT: 1 cup uncooked rotini pasta usually cooks to about 1 1/2 cups. Also good topped with 1 T fat-free sour cream.

Yield: 4 servings
Calories: 293
Fat: 9g
Fiber: 5g

Spiced Grape and Yogurt Salad

Spiced Grape and Yogurt Salad

1/4 C. vanilla lowfat yogurt
1/8 tsp. ground cinnamon
1/8 tsp. ground cardamom
1 C. seedless green grapes
1 C. seedless red or black grapes

Combine first 3 ingredients in a large bowl and mix well. Add grapes and stir gently until well coated. Cover and refrigerate until chilled.

Yield: 4 servings
Calories: 70
Fat: .7g
Fiber: .9g

Protein Packed Oatmeal Pancakes

Protein Packed Oatmeal Pancakes

1/2 C. old-fashioned oatmeal
1/4 C. low-fat cottage cheese
4 egg whites
1 tsp. vanilla extract
1/2 tsp. cinnamon
1/4 tsp. nutmeg

Process all ingredients in a blender until smooth. Spray a nonstick skillet with cooking spray. Add the batter and cook over medium heat until both sides are lightly browned.

Yield: 1 serving
Calories: 271
Fat: 3g
Dietary Fiber: 3.8g

Carmelized Garlic Chicken

Carmelized Garlic Chicken

4 boneless skinless chicken breasts
4 cloves minced garlic
4 tsp. brown sugar, packed
2 tsp. olive oil

Heat oven to 500 degrees. Line shallow roasting pan with foil, spray foil with non-stick cooking spray. Heat oil in small non-stick skillet over medium-low heat until hot. Add garlic, cook 1-2 minutes or until garlic begins to soften. Remove from heat, stir in brown sugar until well mixed. Place chicken in sprayed foil lined pan, spread garlic mixture evenly over chicken. Bake at 500 for 10-15 minutse or until chicken is fork tender and juices run clear

Yield: 4 servings
Calories: 181
Fat: 4g
Fiber: trace

Hamersley’s Red Onion Soup

Hamersley’s Red Onion Soup

4 medium red onions, cut into large dice
2 carrots, cut into medium dice
3 cloves garlic, cut in half
1/2 russet potato, peeled and cut into medium dice
2 to 3 T. vegetable oil
2 T. tomato paste
1 tsp. herbes de Provence (see note)
1/2 tsp. salt, preferably kosher, plus more to taste
1/8 tsp. freshly ground black pepper, plus more to taste
1 C. dry red wine
2 C. beef broth, preferably reduced-sodium
3 C. chicken broth, preferably reduced-sodium
3 C. water
Baguette slices
4 oz. Asiago cheese, grated (1 C.)

Preheat oven to 350 degrees. Toss onions, carrots, garlic, potato, vegetable oil, tomato paste, herbes de Provence, salt and pepper in roasting pan. Cover pan with lid or aluminum foil and roast until onions are tender, about 1 hour. Remove pan from oven and transfer contents to large soup pot. Add red wine, beef broth, chicken broth and 3 C. water. Bring to boil on high heat. Reduce heat to low and simmer 45 minutes. Strain over clean pot and reserve vegetables and broth separately. Puree cooked vegetables in food processor fitted with metal blade until smooth; they will reduce to about 2 C. puree. Add puree to broth and whisk to combine. Bring to boil on high heat; immediately reduce heat to low and simmer 5 minutes. Season with salt and pepper. Toast both sides of bread slices under broiler on baking sheet. Ladle soup into warm bowls. Place 1 to 2 pieces toasted bread on top of each bowl. Sprinkle with cheese and serve immediately. Note: Herbes de Provence is a mixture of dried herbs that is sold at some supermarkets or stores that specialize in imported foods. To make your own, combine 2 T. dried thyme, 2 T. dried oregano, 2 T. dried marjoram, 1 T. dried tarragon, 1 T. dried rosemary, 1/2 tsp. fennel seeds and a pinch of lavender buds, if available. Store in airtight container.

Yield: 6 servings
Calories: 200
Fat: 6.4g
Fiber: .2g

Asian Salad with Sweet and Sour Vinaigrette

Asian Salad with Sweet and Sour Vinaigrette

Salad:
1 papaya
1 guava
1 Asian pear
1 lb. Spring mix Salad
4 oz. Goat Cheese

Vinaigrette:
1 tsp. mustard
2 tsp. Balsamic vinegar
1 tsp. low sodium soy sauce
1 tsp. honey
1/8 tsp. ground black pepper
1/4 C. olive oil

Combine mustard, balsamic vinegar, soy sauce, honey, salt and pepper in a mixing bowl. Drizzle in olive oil, whisking to an emulsion. Set aside. Cut papaya and guava into thin slices. Julienne the Asian pear. Put the spring mix salad in a large bowl. Toss with dressing. Mound on a platter. Place fruit slices on top. Sprinkle with chunks of goat cheese and serve.

Yield: 4 servings
Calories: 232
Fat: 8g
Fiber: 10g

Avocado & Sun-Dried Tomato Omelet

Avocado & Sun-Dried Tomato Omelet

2 ripe avocados, preferably Hass, pitted, peeled and cut into 3/4-inch dice
Juice of 1 lime
8 oil-packed sun-dried tomato halves
8 egg whites
4 whole eggs
2 T. skim milk
1/4 tsp. each salt and pepper
1 tsp. olive oil

In a small bowl, gently toss avocado with lime juice to coat. Cut tomato halves lengthwise into thick strips. In a medium bowl, combine egg whites, eggs, milk, salt and pepper; whisk until blended. In large nonstick skillet, heat oil over high heat. When oil is hot but not smoking, pour eggs into skillet. Reduce heat to medium. Cook, lifting edges to let uncooked egg flow underneath, until omelet is nearly set but still moist in center, 3 or 4 minutes. Quickly spread tomatoes over half of omelet. Scoop avocado from juice with slotted spoon and arrange over tomatoes. Fold plain side over filling. Cook 1 more minute. Slide onto platter and serve immediately.

Yield: 4 servings
Calories: 298
Fat: 22g
Fiber: 5g

Risotto with Black Olives and Roasted Red Peppers

Risotto with Black Olives and Roasted Red Peppers

1 T. olive oil
1 1/3 C. arborio rice
1/4 C. dry white wine or vegetable broth
6 C. fat-free vegetable broth
1 (8 3/4-ounce) can drained corn
1 (7-ounce) jar drained roasted red peppers, thinly sliced
1 (3.8-ounce) can drained sliced black olives
1 tsp. dried tarragon

Heat oil in a large pot over medium-high. Stir in rice and cook 2 or 3 minutes or until golden; add wine (or 1/4 C. broth). Add 1 C. broth, continuing to stir and cook 3 to 4 minutes or until almost completely absorbed. When broth is absorbed, add another C. and repeat procedure until all the broth has been used. Stir in corn, peppers and olives; mix well. Season with tarragon. Serve immediately.

Yield: 4 servings
Calories: 433
Fat: 7g
Fiber: 3g

Tempeh Fajitas

Tempeh Fajitas

1 (8-oz.) package five-grain tempeh
1 C. pineapple juice
1/4 C. low-sodium soy sauce
2 T. fresh lime juice
2 tsp. ground cumin
2 tsp. canola oil
1/2 tsp. freshly ground black pepper, divided
1 garlic clove, minced
2 C. (1/2-inch) vertically sliced onion
1 1/2 C. (1/2-inch-thick) slices green bell pepper
Cooking spray
1/4 tsp. salt
4 (8-inch) whole wheat tortillas
1/4 C. chipotle salsa (such as Frontera)

Cut tempeh in half crosswise; cut each half lengthwise into 6 strips. Place tempeh in a shallow dish. Combine pineapple juice, soy sauce, lime juice, cumin, oil, 1/4 tsp. black pepper, and garlic in a small saucepan; bring to a boil. Pour pineapple juice mixture over tempeh. Marinate at room temperature 30 minutes or up to 2 hours. Prepare grill. Lightly coat onion and bell pepper with cooking spray; sprinkle with salt and 1/4 tsp. black pepper. Arrange onion mixture in a wire grilling basket coated with cooking spray. Place grilling basket on grill rack; grill 5 minutes or until lightly browned, turning occasionally. Remove the tempeh from marinade, reserving marinade. Place tempeh on grill rack coated with cooking spray; grill 2 minutes on each side or until lightly browned, basting occasionally with reserved marinade. Warm tortillas according to package directions. Arrange 3 tempeh pieces, 1/2 C. onion mixture, and 1 T. salsa down center of each tortilla; roll up.

Yield: 4 servings
Serving size: 1 fajita

Calories: 259
Fat: 5.1g
Fiber: 8g

Baked Perogies Parmigiana

Baked Perogies Parmigiana

1 C. store-bought marinara sauce
1 C. reduced-fat ricotta cheese
1 C. part-skim mozzarella cheese, divided
1/4 C. shredded Parmesan cheese, divided
1 lightly beaten egg
1 (12-ounce) package frozen potato-and-cheddar perogies
1 tsp. Italian seasoning

Heat oven to 350 degrees. In an 8-by-8-inch baking dish, combine marinara sauce, ricotta, 1/2 C. mozzarella, 2 T. Parmesan, egg, frozen ‘rogies and Italian seasoning. Sprinkle with remaining mozzarella and Parmesan. Bake, covered, 30 minutes, or until hot and bubbly around edges. Let stand 5 minutes before serving.

Yield: 4 servings
Calories: 336
Fat: 13g
Fiber: 2g

Garden Quesadillas

Garden Quesadillas

2 small green and/or red sweet peppers, cut into thin strips
1 small red onion, cut into thin 1-inch-long strips
2 tsp. olive oil or cooking oil
1/2 tsp. ground cumin
1/2 tsp. chili powder
2 T. snipped fresh cilantro
1/3 C. fat-free cream cheese (tub style)
5 6- to 7-inch flour tortillas
1/4 – 1/2 C. salsa (optional)

In a large nonstick skillet cook sweet peppers and onion in 1 tsp. of the oil for 3 to 5 minutes or until crisp-tender. Stir in cumin and chili powder. Cook and stir for 1 minute more. Stir in cilantro. Set vegetables aside. Spread cream cheese over half of 1 side of each tortilla. Top with pepper mixture. Fold tortilla in half over peppers, pressing gently. Place tortillas on an ungreased large baking sheet. Brush tortillas with the remaining oil. Bake in a 425 degree F oven for 5 minutes. Cut each quesadilla into 4 wedges. Serve warm. If desired, pass the salsa.

Yield: 10 servings
Calories: 58
Fat: 2g
Fiber: 1g

Creamy Mashed Potato Casserole

Creamy Mashed Potato Casserole

6 medium peeled and cubed potatoes
1/4 C. 2 percent milk
1 (8-ounce) package light cream cheese
1 C. reduced-fat sour cream
1 T. minced parsley
1/4 tsp. garlic powder
1/2 C. shredded reduced-fat sharp cheddar cheese

Cook potatoes in boiling water 15 minutes or until fork tender; drain. Heat oven to 325 degrees. Coat an 8-by-12-inch baking dish with cooking spray. Combine cooked potatoes, milk, cream cheese, sour cream, parsley and garlic powder in a mixing bowl and mix with electric mixer on medium-high until smooth. Spoon into baking dish, cover, and bake 30 to 40 minutes. Remove from oven. Uncover and sprinkle with cheese. Bake 5 to 10 more minutes or until cheese melts. Serve immediately.

Yield: 10 servings
Calories: 174
Fat: 9g
FIber: 2g

Tuna Noodle Casserole

Tuna Noodle Casserole

6 ounces no-yolk-type medium noodles
2 tsp. butter or margarine, divided
1 small chopped red bell pepper
1/2 medium chopped onion
1 C. sliced fresh mushrooms
2 T. flour
1 1/4 C. 1 percent milk
1/2 C. shredded sharp cheddar cheese
1 (9-ounce) can drained water-packed albacore tuna, flaked
1/2 tsp. each salt and black pepper
1/3 C. dried bread crumbs

Heat oven to 350 degrees. Coat a 2-quart baking dish with cooking spray; set aside. Cook noodles according to package directions; drain. Meanwhile, combine 1 tsp. butter or margarine, bell pepper, onion and mushrooms in a large container and microwave on high (100 percent power); drain. Whisk together flour and milk until smooth. Stir into vegetable mixture; cover and microwave on high for 2 minutes. Stir, re-cover and cook for 1 minute. Stir and continue cooking in 30-second increments until thickened. Remove from microwave, add cheese and stir until melted. Stir in tuna, cooked noodles, salt and pepper, and spoon into baking dish. Bake, covered, 25 minutes. Mix together bread crumbs and the 1 tsp. remaining butter (melted); sprinkle over casserole and bake 5 more minutes or until bubbly.

Yield: 4 servings
Calories: 413
Fat: 10g
FIber: 3g

Enchilada Pasta Soup

Enchilada Pasta Soup

3 (14 1/2-ounce) cans fat-free chicken broth
2 (14.75-ounce) cans cream-style corn
2 (10-ounce) cans enchilada sauce
1 (4.5-ounce) can chopped green chilies
1 (10- to 12-ounce) can chicken breast with liquid
5 ounces vermicelli or angel hair pasta, broken into 3 pieces
1 1/2 tsp. cumin
1/2 tsp. each onion powder and dried oregano
1 medium chopped onion for garnish
Shredded Colby-Monterey Jack cheese blend for garnish

In a large pot, combine broth, corn, enchilada sauce and chilies; mix well. Bring to a boil over medium-high heat. Add chicken, vermicelli, cumin, onion powder and oregano; mix well. Reduce heat to low; simmer 8 minutes or until vermicelli is tender; stir occasionally. Ladle into bowls and garnish as desired.

Yield: 13 servings
Calories: 162
Fat: 2g
FIber: 3g

Honey Sesame Pork Tenderloin

Honey Sesame Pork Tenderloin

2 (1-pound) well-trimmed pork tenderloins
3/4 C. reduced-sodium soy sauce
3 cloves minced garlic
1 1/2 T. minced fresh or 1 1/2 tsp. dried ginger
1 1/2 T. sesame oil
1/3 C. honey
3 T. brown sugar
1/4 C. sesame seeds

Place tenderloins in a large, resealable plastic bag. In a small bowl, combine soy sauce, garlic, ginger and sesame oil; pour over pork. Place on flat dish and marinate in refrigerator 2 to 8 hours. Remove pork from marinade, pat dry; discard marinade.
Heat oven to 400 degrees. In a shallow container, mix together honey and brown sugar. Place sesame seeds on a separate plate. Roll pork in honey mixture, coating well; then roll in sesame seeds (get ready for sticky hands). Place roast in shallow baking pan and bake 20 to 30 minutes or until meat thermometer registers 155 degrees in center of each tenderloin. Remove from oven; tent with foil and let stand 3 to 5 minutes for temperature to reach 160. Slice, place on platter and serve.

Yield: 8 servings
Calories: 221
Fat: 7g
Fiber: 1g

Peach Granita

Peach Granita

1 C. sugar
1 3/4 pounds peaches or nectarines (about 5 medium), unpeeled, cut into wedges
2 T. fresh lemon juice

Prepare sugar syrup: In 1-quart saucepan, heat sugar and 1 1/4 C. water to boiling over high heat, stirring occasionally. Reduce heat to medium; cook, stirring, 1 minute, or until sugar dissolves completely. Transfer to small bowl to cool. In blender at medium speed, blend peach wedges until smooth; pour into medium-mesh sieve set over a medium bowl. With spoon, press peach puree through sieve; you should have 3 C. puree. Into puree, stir lemon juice and syrup. Pour into 9-inch by 9-inch metal baking pan. Cover with foil or plastic wrap. Freeze 2 hours; stir with fork. Freeze at least 3 hours longer, until fully frozen or overnight. To serve, let stand for 20 minutes at room temperature; with fork or spoon, scrape surface to create pebbly texture.

Serving Size: 1/2 C.
Calories: 55
Fat: 0g
Fiber: 0g

Creamy Crab au Gratin

Creamy Crab au Gratin

1 1/2 C. sliced mushrooms (4 oz)
3 T. all-purpose flour
2 medium stalks celery, sliced (1 C.)
1/2 tsp. red pepper sauce
1 can (14.5 oz) FF chicken-broth
2 packages (8 oz. each) imitation crabmeat chunks
3/4 C. fat-free half-and-half
1 C. soft bread crumbs (about 1 1/2 slices bread)

Heat oven to 400. Lightly spray 11x7x1 1/2 pan with cooking spray. Spray 3-quart saucepan with cooking spray; heat over medium-heat.
Cook mushrooms and celery in saucepan about 4 minutes, stirring constantly, until celery is tender. Stir in broth. Heat to boiling;
reduce heat. Beat half-and-half, flour and pepper sauce with wire whisk until smooth; stir into vegetable mixture. Heat to boiling, stirring constantly. Boil and stir 1 minute. Stir in crabmeat. Spoon crabmeat mixture into baking dish. Top with bread crumbs.
Bake uncovered about 15 minutes or until heated through. Good with steamed broccoli or green beans.

Yield: 8 servings
Calories: 200
Fat: 2g
Fiber: 1g

Herb Roasted Cornish Hens

Herb Roasted Cornish Hens

2 Cornish hens
salt to taste
freshly ground black pepper
3 cloves garlic, sliced
1 T. minced, fresh rosemary leaves
1 T. minced, fresh thyme
1 1/2 bay leaves
3 shallots, roughly chopped
2 carrots, roughly chopped into 1″ pieces
2 stalks celery, roughly chopped into 1″ pieces
1 1/2 lemons

Preheat the oven to 375°F. Rinse the Cornish hens with cold water and pat dry. Season with salt and pepper inside and out. Stuff the insides of the hens with garlic, rosemary, thyme and 1/2 bay leaf each. Place a few pieces of shallots, carrots and celery in the cavity. Scatter the rest of the shallots, carrots and celery on the bottom of a roasting pan. Place the hens on top of the vegetables. Squeeze juice from the lemons all over the hens and add 1/2 to each hen cavity. Roast in the oven until the the hens are golden brown and crisp and the juices run clear when the thigh is pierced with a sharp knife, about 45 minutes. Transfer the hens to a serving platter and let rest for about 5 minutes. Remove the skin from the hens and cut each one in half.

Yield: 4 servings
Calories: 163
Fat: 4g
Fiber: 1g

Moosewood Asian Asparagus Salad

Moosewood Asian Asparagus Salad

1.5 lb. fresh Asparagus
2 tsp. tamari soy sauce
1.5 tsp. brown sugar
1 tsp. sesame oil
1 tsp. white vinegar
1 tsp. white wine/sherry
1/2 tsp. grated ginger
1/2 tsp. chili paste
Sesame seeds, toasted

Whisk together tamari, sugar, sesame oil, vinegar, rice wine, ginger and chili paste; set aside. Wash asparagus and remove the tough ends. Heat enough water to cover asparagus to boiling in large pot. Ease spears into boiling water; cover pot. Cook on high heat until the water returns to a rapid boil. Cook 1 – 2 minutes longer, until the asparagus are tender-crisp. Plunge the asparagus into cold water to stop cooking. Drain well, place in shallow dish and cover with the marinade. Chill at least 30 minutes but no longer than 2 hours before serving. Garnish with a sprinkle of sesame seeds. To serve hot, toss aparagus with marinade after draining, garnish and serve.

Yield: 6 servings
Calories: 57
Fat: 2.6g
Fiber: 1.7g

Southwestern Steak and Pinto Beans

Southwestern Steak and Pinto Beans

1 tsp. garlic salt
1 tsp. ground cumin
1/4 tsp. ground red pepper
1 lb. boneless sirloin steak, trimmed
Cooking spray
1 tsp. vegetable oil
1 C. diced red bell pepper
1/2 C. bottled chunky salsa, divided
1 (15-oz.) can pinto beans, rinsed and drained
1/4 C. chopped cilantro

Heat a grill pan over medium-high heat. Combine first 3 ingredients. Remove 1 tsp. cumin mixture, and set aside. Sprinkle remaining cumin mixture evenly over steak. Lightly coat steak with cooking spray. Place steak in grill pan; cook 4 minutes on each side or until desired degree of doneness. Remove from pan; let stand 5 minutes. Cut into thin slices. While steak cooks, heat the oil in a medium saucepan over medium-high heat. Add bell pepper; sauté 4 minutes or until tender. Add reserved cumin mixture, 1/4 C. salsa, and beans; cook 1 minute or until thoroughly heated, stirring constantly. Place 1/2 C. bean mixture on each of 4 plates; divide beef evenly over bean mixture. Top each serving with 1 T. salsa and 1 T. cilantro.

Yield: 4 servings
Calories: 267
Fat: 8g
Fiber: 6.4g

Prosciutto-and-Fontina Panini

Prosciutto-and-Fontina Panini

1 (5.25-oz.) package focaccia (Italian flatbread) or 1 (8-oz.) package Italian cheese-flavored pizza crust (such as Boboli)
8 very thin slices prosciutto (about 2 oz.)
1/4 C. (1 oz.) shredded fontina cheese
1 C. trimmed arugula or watercress
2 (1/8-inch-thick) red onion slices, separated into rings
2 tsp. balsamic vinegar
1/8 tsp. pepper

Slice each bread round in half horizontally. Divide prosciutto slices between bottom halves of bread, and top each bread half with fontina cheese, arugula, and red onion slices. Drizzle balsamic vinegar over sandwiches, and sprinkle with pepper; cover with top halves of bread. Wrap sandwiches tightly in aluminum foil, and bake at 300° for 15 minutes.

Yield: 2 servings
Calories: 330
Fat: 11.5g
Fiber: 4.3g

Moroccan-Spiced Leg of Lamb

Moroccan-Spiced Leg of Lamb

1 tsp. salt
1 tsp. coarsely ground pepper
1 tsp. ground ginger
1 tsp. ground cinnamon
1/2 tsp. ground cardamom
1/4 tsp. ground red pepper
1 (2 1/2-lb.) rolled boned leg of lamb
1 T. vegetable oil
1 C. chopped red onion
1/3 C. dry red wine
6 garlic cloves, chopped
1 (14 1/4-oz.) can fat-free beef broth
1 T. all-purpose flour
2 T. water
1/2 C. Spiced Pear Butter

Combine first 6 ingredients in a small bowl; set aside. Unroll roast; trim fat. Rub ginger mixture into folds and over surface of roast. Place roast in a large zip-top plastic bag; seal and marinate in refrigerator 12 to 24 hours, turning bag occasionally. Remove roast from bag; set aside. Preheat oven to 325°. Heat the oil in a Dutch oven over medium-high heat; add roast, browning on all sides. Add onion, wine, garlic, and broth, and bring to a simmer. Insert meat thermometer into the thickest portion of roast. Cover and bake at 325° for 50 minutes or until thermometer reaches 145° (medium-rare), basting occasionally. Remove from pan; set aside, and keep warm. Strain cooking liquid through a sieve into a bowl, and discard solids. Return cooking liquid to pan. Bring to a boil, and cook 5 minutes or until reduced to 2 C.. Combine flour and water in a small bowl; stir well with a whisk. Add flour mixture to cooking liquid in pan. Bring to a boil; cook 1 minute or until slightly thick, stirring constantly with a whisk. Stir in Spiced Pear Butter; serve sauce with lamb.

Yield: 8 servings
Serving size: 3 oz. lamb and 1/4 C. sauce

Calories: 225
Fat: 7g
Fiber: 1.3g

Lentil-and-Pancetta Soup

Lentil-and-Pancetta Soup

1 C. uncooked wheat berries
7 C. water
1 C. dried lentils
3/4 C. chopped pancetta (about 3 oz.) or 3 bacon slices, chopped
2 tsp. olive oil
1 C. chopped onion
3/4 C. diced carrot
1/2 C. diced celery
4 C. coarsely chopped Swiss chard (about 6 oz.)
1/2 tsp. salt
1/4 tsp. black pepper

Place wheat berries in a large saucepan; cover with water to 2 inches above wheat berries. Bring to a boil; remove from heat. Cover; let stand 1 hour. Drain well; return wheat berries to pan. Cover with water to 2 inches above wheat berries. Bring to a boil; reduce heat, and cook over medium-low heat, partially covered, 45 minutes or until tender. Drain; set aside. Combine 7 C. water and lentils in pan. Bring to a boil; partially cover, reduce heat, and simmer 15 minutes. Add pancetta, and simmer 10 minutes or until lentils are tender. Drain the lentil mixture in a colander over a bowl, reserving cooking liquid. Heat oil in a large Dutch oven over medium-high heat. Add onion, carrot, and celery; sauté 8 minutes. Add Swiss chard, and cook 5 minutes, stirring frequently. Add reserved cooking liquid, salt, and pepper; bring to a boil. Stir in wheat berries and lentil mixture; cook 1 minute or until thoroughly heated.

Yield: 9 servings
Serving size: 1 C.

Calories: 216
Fat: 7g
Fiber: 4.2g