Seafood Pilaf with Saffron

Seafood Pilaf with Saffron

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

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

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

Orzo with Black Beans and Saffron

Orzo with Black Beans and Saffron

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

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

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

Saffron Fennel Fish Stew with Couscous

Saffron Fennel Fish Stew with Couscous

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

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

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

Cilantro Grilled Chicken Breast

Cilantro Grilled Chicken Breast

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

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

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

Cilantro Butter:

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

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

Yield: 12 servings

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

Ricotta Romanoff Sundae

Ricotta Romanoff Sundae

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

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

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

Tropical Ambrosia

Tropical Ambrosia

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

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

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

Calories: 89
Fat: 1g
Fiber: 3g

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

Orange Almond Cakes

Orange Almond Cakes

Nonstick baking spray
2/3 C. (3 oz.) blanched almonds
1 medium navel orange
3 large eggs
1/2 C. sugar substitute
1/2 tsp. baking powder
4 tsp. nonfat plain yogurt
Pomegranate seeds, garnish only

Preheat oven to 350°F. Coat 4 ramekins with nonstick baking spray. In food processor fitted with metal blade, process almonds until finely ground; scrape out of processor and set aside. Using a vegetable peeler, peel the zest off the orange. Cut orange into quarters; slice off tough stem ends of each quarter. Remove any seeds. Add half of the zest and all the orange quarters to processor; process to a smooth paste. Scrape the sides of the bowl. Add eggs, sugar substitute, baking powder, and ground almonds; process until blended. Pour batter into prepared ramekins, filling almost to the top. Bake on top rack of the oven 30 minutes, until firm to the touch. Transfer to wire racks to cool. Cut pomegranates in quarters. Bend quarters in half backwards to release seeds. Top individual cakes with a dollop of the yogurt and garnish with seeds.

Yield: 5 servings
Calories: 163
Fat: 11g
Fiber: 2g

Colorful Veggie Bake

Colorful Veggie Bake

3 C. frozen cut green beans, thawed and drained;
2 medium green peppers, chopped;
6 plum tomatoes, chopped and seeded;
2 C. low-fat (8 to 12 oz.) shredded cheddar cheese;
3 C. chopped zucchini;
1 C. low-fat biscuit/baking mix;
1/2 tsp. salt;
1/2 tsp. cayenne pepper;
1 1/2 C. egg substitute; and
1 C. milk (skim/fat-free milk).

Place beans and peppers in a greased 13-inch x 9-inch x 2-inch baking dish. Top with tomatoes, cheese, and zucchini. In a bowl, combine the biscuit mix, salt, cayenne, eggs and milk just until moistened. Pour over the vegetables. Bake, uncovered, at 350F for 55-60 minutes or until puffed and a knife inserted near the centre comes out clean. Let stand for 10 minutes before serving.

Yield: 12 servings
Calories: 146
Fat: 5g
Fiber: 2g

Easy Teriyaki Chicken & Brown Rice Dinner

Easy Teriyaki Chicken & Brown Rice Dinner

1 T. oil
1 lb. boneless, skinless chicken breasts cut into strips
1 1/2 C. water
1/3 C. teriyaki sauce
1/2 tsp. garlic powder
2 C. Minute brown rice, uncooked
2 C. broccoli florets (add or replace with carrots and bell pepper if desired)
1/2 C. Salted Peanuts

Heat oil in large nonstick skillet on med-high heat. Add chicken: cook and stir for 5-7 minutes or until cooked thoroughly. Add water, teriyaki sauce and garlic powder; stir. Bring to boil. Stir in rice, broccoli and peanuts; Cover. Cook on low heat for 5 minutes. Remove from heat. Let stand 5 minutes. Fluff with fork. Serve and enjoy.

Yield: 4 servings
Calories: 360
Fat: 8g
Fiber: 4g

Citrus Salmon Parcels

Citrus Salmon Parcels

4 salmon fillets (6 oz. each)
1 T. butter or margarine, melted
1 1/2 T. orange-juice concentrate
2 tsp. fresh lemon juice
1/2 tsp. salt
1/8 tsp. black pepper
1 small onion, thinly sliced
2 carrots, thinly sliced
4 oz. snow peas, strings removed and cut in half crosswise at an angle

Preheat the oven to 400F. Place one salmon fillet on each of four 12×16-inch sheets of aluminum foil. In a small bowl, whisk together the butter, orange-juice concentrate, lemon juice, salt and pepper; spoon over the fillets. Arrange the onion, carrots and snow peas on top of the fillets. Fold foil over each portion of fish so the edges meet. Starting at one end, fold and crimp to seal the edges, making a parcel. Place the parcels on a baking sheet; bake 10 minutes. Open carefully to release the steam. With a spatula, transfer the salmon and vegetables to plates. Drizzle with the sauce.

Yield: 4 servings
Calories: 284
Fat: 9g
Fiber: 2g

Whitefish with Cilantro Pesto

Whitefish with Cilantro Pesto

4 whitefish, scrod, sole, or flounder fillets (1 lb. total), thawed if frozen
2 T. fresh lemon or lime juice
2 cloves garlic
2 C. packed fresh cilantro leaves, stems removed
1 T. olive oil
1/2 tsp. salt
1/2 tsp. crushed red pepper flakes, or 1/8 tsp. cayenne pepper

Preheat the oven to 400 degrees F. Prepare a shallow baking dish with non-stick pan spray. Sprinkle the fish with lemon juice and place in the dish. Mince the garlic in a food processor or blender. Add the cilantro; process until minced. Add the oil, salt, and pepper flakes; process until well mixed. (Alternatively, mince the garlic and cilantro by hand; stir in the oil, salt, and pepper until well blended.) Spread the pesto evenly over the fish. Bake 10 minutes, or until the fish is opaque and flakes easily with a fork. Serve hot.

Yield: 4 Servings
Calories: 187
Fat: 10 g
Fiber: 0 g

Guilt Free Cinnamon Buns

Guilt Free Cinnamon Buns

One loaf (1 lb.) frozen bread dough, thawed
1 T. butter, melted
1/2 C. packed brown sugar
2 tsp. cinnamon
1/2 C. icing sugar
1 oz. light cream cheese
1 T. skim or 1-percent milk

Spray a 9 x 13-inch baking pan with non-stick spray and set aside. Roll out dough on a lightly floured surface to a 9 x 12-inch rectangle. Use your hands to stretch dough if necessary. Brush top of dough with 1/2 melted butter. Mix brown sugar and cinnamon in a small bowl. Sprinkle 3/4 sugar mixture over dough. Spread evenly to edges. Roll up dough jellyroll style. (You should end up with a 12-inch-long loaf.) Pinch edges to seal. Using a very sharp serrated knife slice loaf into 12 equal pieces. Arrange pieces close together in baking pan. Cover with a kitchen towel and let rise in a warm place until double in size (about one hour). Just before dough has finished rising, preheat oven to 350-degrees. Brush buns with remaining melted butter and sprinkle with remaining cinnamon-sugar mixture. Bake for 25 to 30 minutes, or until puffed up and light golden brown. While buns are baking, prepare glaze. In a small bowl, beat together icing, sugar, cream cheese and milk on high speed of electric mixer until smooth. Remove buns from oven and drizzle with glaze. Serve warm. Cover leftovers with foil or plastic wrap and store at room temperature.

Yield: 12 servings
Calories: 167
Fat: 2.9
Fiber: .5g

Spinach and Cheese Squares

Spinach and Cheese Squares

2 large eggs, or 1/2 C. egg substitute
6 T. whole-wheat flour
1 10oz package frozen, chopped spinach, thawed
2 C. low-fat cottage cheese
2 C. reduced-fat Cheddar cheese
1/2 tsp. fresh ground black pepper
1/8 tsp. cayenne pepper
1 pinch nutmeg
3 T. wheat germ

In a large bowl, beat the eggs with the flour until the mixture is smooth. Add the spinach, cheeses, cayenne and nutmeg, and mix the ingredients well. Pour mixture into a nonstick coated 13x9x2-inch baking pan. Sprinkle the top with wheat germ and bake at 350 degrees F. for about 45 minutes. Let stand for about 10 minutes and then cut into 1-1/2-inch squares for serving.

Yield: 18
Serving Size: 2 squares

Calories: 66
Fat: 2g
Fiber: 1g

Lemon Raspberry Tiramisu

Lemon Raspberry Tiramisu

2 packages (8 oz. each) fat-free cream cheese, softened
6 packages artificial sweetener or equivalent of 1/4 C. sugar
1 tsp. vanilla
1/3 C. water
1 package (0.3 oz.) sugar-free lemon-flavored gelatin
2 C. thawed fat-free nondairy whipped topping
1/2 C. all-fruit red raspberry preserves
1/4 C. water
2 T. marsala wine
2 packages (3 oz. each) ladyfingers
1 pint fresh raspberries or frozen unsweetened raspberries, thawed

Combine cream cheese, artificial sweetener and vanilla in large bowl. Beat with electric mixer at high speed until smooth; set aside. Combine water and gelatin in small microwavable bowl; microwave at HIGH 30 seconds to 1 minute or until water is boiling and gelatin is dissolved. Cool slightly. Add gelatin mixture to cheese mixture; beat 1 minute. Add whipped topping; beat 1 minute more, scraping side of bowl. Set aside. Whisk together preserves, water and marsala in small bowl until well blended. Reserve 2 T. of preserves mixture; set aside. Spread 1/3 C. preserves mixture evenly over bottom of 11X7-inch glass baking dish. Split ladyfingers in half; place half in bottom of baking dish. Spread half of cheese mixture evenly over ladyfingers; sprinkle 1 C. of raspberries evenly over cheese mixture. Top with remaining ladyfingers; spread remaining preserves mixture over ladyfingers. Top with remaining cheese mixture. Cover; refrigerate for at least 2 hours. Sprinkle with remaining raspberries and drizzle with reserved 2 T. of preserves mixture before serving.

Yield: 12 servings
Calories: 158
Fat: 1g
Fiber: 1g

Lima Beans with Tomato

Lima Beans with Tomato

1 lb. frozen lima beans, thawed
1 Tbs. olive oil
1/4 tsp. salt, or to taste
2 tsp. prepared horseradish
1 C. canned crushed tomatoes
2 T. cilantro or parsley, chopped

Cook lima beans in boiling salted water 6-8 minutes or until beans are tender. Drain and set aside. Heat oil in a heavy nonstick pan over medium high heat. Cook lima beans 2 minutes. Season with salt and pepper to taste. Add horseradish and tomato. Cook 1 minute, stirring constantly. Remove from heat. Stir in cilantro.

Yield: 6 servings
Calories: 161
Fat: 3.8g
Fiber: 7.5g

Tangy Grilled Veal Chops

Tangy Grilled Veal Chops

4 6-8 oz Veal Loin Or Rib Chops Well Trimmed — 1- inch thick
3 T. fresh lime juice
2 T. honey
2 tsp. grated fresh ginger
1 tsp. grated lime peel

Place veal chops in a glass dish just large enough to hold chops. In a small bowl, whisk together lime juice, honey, ginger and lime peel; brush mixture liberally over both sides of chops. Cover and marinade in refrigerator 30minutes. Prepare grill. Remove chops from marinade. Place over medium ash covered coals. Grill uncovered 12 to 14 minutes turning occasionally.

Yield: 4 servings
Calories: 213
Fat: 10g
Fiber: 0g

Ghoul’s Breath Dip

Ghoul’s Breath Dip

1 lb. firm-ripe tomatoes, cored, seeded, and cut into 1/2-inch dice
1/4 C. finely chopped red onion
1 serrano chile pepper, seeded and minced
1 garlic clove, minced
3 T. minced fresh cilantro
3 T. fresh lemon juice
1/8 tsp. hot pepper sauce, or to taste
1 C. fat-free sour cream

In a medium bowl, combine all ingredients except sour cream. Cover and refrigerate for at least 1 hour. Fold in sour cream and let stand for at least 30 minutes before serving with raw vegetables.

Yield: 4 Cups
Serving Size: 1/2 C.

Calories: 24
Fat: 0g
Fiber: 0g

Grilled Oriental Shrimp Kabobs

Grilled Oriental Shrimp Kabobs

3 T. soy sauce or reduced-sodium soy sauce
1 T. regular or seasoned rice vinegar
1 T. dark sesame oil
2 cloves garlic, minced
1/4 tsp. red pepper flakes
1 lb. uncooked large shrimp, peeled and deveined

For marinade, combine soy sauce, vinegar, oil, garlic and pepper flakes in small bowl; mix well. Cover; refrigerate up to 3 days. To complete recipe, prepare marinade. Combine marinade and shrimp in resealable plastic food storage bag. Seal bag securely. Refrigerate at least 30 minutes or up to 2 hours, turning bag once. Spray barbecue grid with nonstick cooking spray. Prepare barbecue grill for direct cooking.
Drain shrimp reserving marinade. Thread shrimp onto 12-inch–long skewers. Place skewers on prepared grid; brush with half of reserved marinade. Grill skewers, on covered grill, over medium coals 5 minutes. Turn skewers over; brush with remaining half of marinade. Grill 3 to 5 minutes or until shrimp are opaque.

Yield: 16 servings
Calories: 129
Fat: 4g
Fiber: 0g

Newton Baked Apple

Newton Baked Apple

1 apple
2 NEWTONS Fat Free Fig Fruit Chewy Cookies
1/4 tsp. ground cinnamon
1/2 tsp. trans fat free canola soft margarine
1 oz. apple juice
1 tsp. lemon juice
6 oz. fat free milk

Core apple, remove seeds and pulp to make 1-1/4 inch wide cavity. Peel off strip around top of apple. Microwave on HIGH 1-1/2 minutes. Mix cookies (broken into pieces) and cinnamon. Spoon into apple cavity, pressing firmly. Place apple in microwavable dish. Dot top of apple with margarine. Mix apple juice (1 oz. = 2 T.) and lemon juice; pour over apple. Microwave on HIGH additional an 30 seconds.

Calories 215
Total fat 3g
Dietary fiber 5g

Pizza Turnovers

Pizza Turnovers

5 oz. reduced-fat Italian bulk turkey sausage (mild)
1/2 C. pizza sauce
Nonstick olive oil cooking spray
1 (10-oz.) package refrigerated pizza dough
1/3 C. shredded reduced-fat Italian blend cheese

Preheat oven to 425°F. Cook sausage in nonstick saucepan until browned, stirring with spoon to break up meat. Drain off fat. Stir in pizza sauce. Cook until hot. Spray baking sheet with cooking spray. Unroll pizza dough onto baking sheet. Pat into 12X8-inch rectangle. Cut into six (4X4-inch) squares. Divide sausage mixture evenly among squares. Sprinkle with cheese. Lift one corner of each square and fold dough over filling to opposite corner, making a triangle. Press edges with tines of fork to seal.
Bake 11 to 13 minutes or until golden brown. Serve immediately or follow directions for freezing and reheating.

To freeze turnovers, remove to wire rack to cool for 30 minutes. Individually wrap in plastic wrap, place in freezer container or plastic freezer bag and freeze. To reheat turnovers, preheat oven to 400°F. Unwrap turnovers. Place on ungreased baking pan. Cover loosely with foil. Bake for 18 to 22 minutes or until hot. Or, place one turnover on a paper-towel-lined microwavable plate. Heat on DEFROST (30% power) 3 to 3-1/2 minutes or until hot, turning once.

Yield: 6 servings
Calories: 188
Fat: 6g
Fiber: 3g

Fried Scallops with Chili Mayonnaise

Fried Scallops with Chili Mayonnaise

3 T. reduced-fat mayonnaise
1 1/2 T. chili sauce
1/2 lb. sea scallops
1/4 tsp. salt
1/8 tsp. freshly ground black pepper
1 T. Italian-seasoned breadcrumbs
2 tsp. olive oil

Stir together mayonnaise and chili sauce in a small bowl. Set aside. Pat scallops dry. Combine scallops and next 3 ingredients in a zip-top plastic bag; seal and shake to coat. Heat olive oil in a nonstick skillet over medium-high heat. Add scallops; cook 3 minutes on each side. Serve immediately with chili mayonnaise.

Yield: 2 servings
Serving size: about 7 scallops and 2 T. chili mayonnaise

Calories: 245
Fat: 13.1g
Fiber: .2g

Roasted Asparagus with Caper Dressing

Roasted Asparagus with Caper Dressing

1 bunch asparagus (about 1 lb.)
2 1/2 tsp. extra-virgin olive oil, divided
1/8 tsp. salt
1/4 tsp. freshly ground pepper, divided
3 T. chopped shallot
2 T. flat-leaf parsley leaves
1 1/2 T. capers, rinsed
1 T. white-wine vinegar

Preheat oven to 450°F. Trim tough ends from asparagus; place on a baking sheet. Drizzle the asparagus with 1 1/2 tsp. oil, salt and 1/8 tsp. pepper; toss to coat. Spread in a single layer and roast, turning once halfway through, until the asparagus begins to soften and brown, 12 to 14 minutes. Transfer to a serving platter. Meanwhile, place shallot, parsley and capers on a cutting board and chop together to make a coarse mixture. Transfer to a small bowl and combine with vinegar, the remaining 1 tsp. oil and 1/8 tsp. pepper. Serve the asparagus topped with the dressing.

Yield: 2 servings
Calories: 113
Fat: 6g
Fiber: 5g

Orange-Scented Cornmeal Cake with Fresh Berries

Orange-Scented Cornmeal Cake with Fresh Berries

Cake
3/4 C. whole-grain pastry flour
1/4 C. cornmeal
1 tsp. baking powder
1/4 tsp. baking soda
1/4 tsp. salt
1/3 C. + 1 T. sugar, divided
3 T. extra-virgin olive oil
1/2 C. fat-free plain yogurt
2 large eggs
1 T. grated orange peel
2 T. orange juice
1/4 tsp. ground cinnamon

Berries
1 C. blackberries
1 T. sugar
1 T. orange juice
1 C. blueberries
1 C. raspberries

To make the cake: Preheat the oven to 350°F. Coat a 9″ springform pan with cooking spray. In a small bowl, combine the flour, cornmeal, baking powder, baking soda, and salt. In a large bowl, combine 1/3 C. sugar and the oil. Using an electric mixer on high speed, beat for 2 minutes. Add the yogurt, eggs, orange peel, and orange juice. Beat for 1 minute. Add the dry ingredients and beat until blended. Pour the batter into the prepared pan. In a small bowl, combine the remaining 1 T. sugar and the cinnamon. Sprinkle over the batter. Bake for 20 to 25 minutes, or until a wooden pick inserted in the center comes out clean. Transfer to a wire rack and let cool.

To make the berries: In a food processor or blender, puree 3/4 C. of the blackberries, the sugar, and the orange juice until smooth. Strain the puree through a sieve into a small bowl; discard the seeds. Cut the cake into wedges. Spoon the berry sauce over the wedges and sprinkle with the blueberries, raspberries, and the remaining blackberries.

Yield: 8 servings
Calories: 189
Fat: 7g
Fiber: 3g

Spinach with Garlic and Pine Nuts

Spinach with Garlic and Pine Nuts

1/2 lb. spinach leaves, tough stems removed (3 1/2 to 4 C. loosely packed)
1/2 T. extra-virgin olive oil
1 T. pine nuts
1 garlic clove, sliced
Salt and freshly ground black pepper

Wash spinach and spin dry, leaving some droplets of water on leaves. Heat oil in a large skillet over medium heat. Add pine nuts and cook, stirring frequently, until lightly golden, about 3 minutes. Add garlic and cook 1 minute more. Add spinach to the pan, in batches if necessary, and sauté until starting to wilt, 30 seconds. Cook, stirring and tossing frequently, until all spinach is wilted and liquid is absorbed, about 3 minutes. Season with salt and pepper and serve.

Yield: 2 servings
Calories: 90
Fat: 7g
Fiber: 3g

Smoked Turkey, Arugula, and Cranberry Wrap

Smoked Turkey, Arugula, and Cranberry Wrap

1 T. extra-virgin olive oil
2 onions, thinly sliced
1 jalapeno pepper, seeded and finely chopped (wear plastic gloves when handling)
1/4 tsp. chili powder
1/4 tsp. dried oregano
1 lb. deli-sliced smoked turkey breast
4 spinach-flavored tortillas (8-inch diameter)
1/2 C. prepared cranberry sauce
1 C. loosely packed arugula leaves

Heat a medium-size nonstick skillet over medium heat and add the oil. Add the onions, jalapeno, chili powder, and oregano. Cook, stirring occasionally, for 10 to 12 minutes, or until the onions are golden and tender. Remove from the heat and cool for 10 minutes. Place a quarter of the turkey down the center of each tortilla. Top with 2 T. cranberry sauce, 2 T. onions, and 1/4 C. arugula. With the filling facing you horizontally, fold the bottom of the tortilla over the filling. Fold in the two sides and then roll the filled portion over the remaining tortilla to form a package.

Yield: 4 wraps
Calories: 331
Fat: 9g
Fiber: 1g

Shrimp and Avocados with Chiles and Lime

Shrimp and Avocados with Chiles and Lime

1 lb. medium shrimp, thawed if frozen, peeled and deveined
1/2 tsp. grated lime peel
3 T. fresh lime juice, divided
1 tsp. ground cumin, divided
1/2 tsp. salt, divided
1/4 tsp. freshly ground black pepper
1/8 tsp. ground red pepper
1 lb. ripe tomatoes, cut into 1/2″ chunks
1/2 C. coarsely chopped sweet white onion
1/4 C. + 2 T. coarsely chopped fresh cilantro
2 T. chopped pimiento-stuffed green olives
1-2 T. finely chopped fresh jalapeo chile pepper, with the seeds (wear plastic gloves when handling)
2 T. extra-virgin olive oil
1 ripe avocado, pitted, peeled, and cut into chunks
4 C. mixed greens

Place the shrimp in a medium bowl and add the lime peel, 1 T. lime juice, 1/2 tsp. ground cumin, 1/4 tsp. salt, black pepper, and red pepper. Mix well, cover, and set aside while preparing the salad. In another medium bowl, combine the tomatoes, onion, 1/4 C. cilantro, olives, jalapeo, oil, and the remaining 2 T. lime juice, 1/2 tsp. cumin, and 1/4 tsp. salt. Mix well. Let stand for 10 to 15 minutes to blend the flavors. Add the avocado and mix gently. Place the greens in a large shallow bowl and mound the avocado mixture in the center. Spray a medium nonstick skillet with cooking spray. Warm over medium-high heat. Add the shrimp and cook, turning often, for about 4 minutes, or until just opaque in the thickest part. Add the shrimp and any pan juices to the salad and sprinkle with the remaining 2 T. cilantro. Serve immediately.

Yield: 4 servings
Calories: 296
Fat: 16g
Fiber: 7g

Smoked Salmon Canapés With Horseradish Cream

Smoked Salmon Canapés With Horseradish Cream

7 thin slices whole-grain bread
1/3 C. reduced-fat or nonfat sour cream
1 Tbsp horseradish
4 oz smoked salmon slices, cut into 20 1-inch strips
Freshly ground black pepper
Fresh dill sprigs

Using a 2-inch fluted round or other shaped pastry cutter, cut bread slices into 20 rounds. In small bowl, combine sour cream and horseradish. Top each bread round with about 1 tsp of mixture. Fold salmon slices atop cream; garnish with a sprinkle of pepper and a dill sprig. Serve at room temperature.

Yield: 20
Calories: 35
Fat: 1g
Fiber: 1.5g

Seared Salmon in Creamy Dill Sauce

Seared Salmon in Creamy Dill Sauce

1/4 C. mayonnaise
1/4 C. nonfat plain yogurt
2 scallions, thinly sliced
2 T. fresh lemon juice
2 T. chopped fresh dill
4 (6-oz.) salmon fillets, with skin
Salt and pepper
1 T. extra-virgin olive oil
2 oz. alfalfa sprouts (2 C.)

Combine mayonnaise, yogurt, scallions, lemon juice, and dill. Season salmon with salt and pepper. Heat oil in a large nonstick skillet over medium-high heat. Add salmon, flesh-side down, and sear 3 minutes, until brown. Flip and sear another 3 minutes, until salmon is just cooked through. Place a dollop of sauce on serving plate; top with salmon and a small mound of sprouts.

Yield: 4 servings
Per serving with 1 T. of sauce:

Calories: 406
Fat: 28g
Fiber: 0g

Smoked Salmon Frittata

Smoked Salmon Frittata

1/4 C. dry-packed, sun-dried tomatoes
8 stalks fresh asparagus
Cooking spray
1 T. extra-virgin olive oil
1/2 Bermuda onion
2 oz. smoked salmon
1/2 C. liquid egg substitute
1/4 C. water
3 T. nonfat dry milk
1/4 tsp. chopped fresh marjoram
Pinch freshly ground black pepper
Fat-free sour cream (optional)
Chives (optional)

To soften the sun-dried tomatoes, place them in a bowl and cover them with hot water; let stand 30 minutes. Boil 1-inch of water in a large skillet. Add the asparagus and cook, uncovered, until tender-crisp. Heat an ovenproof 8-inch skillet (coated with cooking spray) over medium-high heat until hot. Add the olive oil and sauté the onion until soft. Add the asparagus and sun-dried tomatoes. Add the smoked salmon and remove from the heat. Preheat the broiler. Combine the egg substitute, water, dry milk, marjoram, and pepper. Pour over the salmon mixture. Cover and cook over medium-low heat for 7 minutes or until the bottom is set and the top is slightly wet. Place the skillet under the broiler 4 to 6 inches from the heat source until the top of the frittata is puffed and set, 2-3 minutes. Top with fat-free sour cream, marjoram, and chives, if desired. Slice into wedges and serve immediately.

Yield: 2 servings
Calories: 241
Fat: 11g
Fiber: 4g

Simple Sunday Dinner Roast Beef

Simple Sunday Dinner Roast Beef

1 (3 3/4- to 4-lb.) top round roast, tied with string
2 T. extra-virgin olive oil
Salt and black pepper

Preheat oven to 275°F. Rinse roast with water and pat dry. Heat oil in a large Dutch oven over high heat. Add the roast and brown on all sides, about 10 minutes. Sprinkle with salt and pepper. Place the Dutch oven in oven, uncovered, and cook, 55 minutes, or until a meat thermometer inserted in the center registers 115°F. Increase oven temperature to 500°F; cook, 10 to 15 minutes, until thermometer registers 130°F. Total cooking time will be 65 to 85 minutes, depending on weight of roast. Remove the roast from oven; transfer to a cutting board and let rest 15 minutes before carving.

Yield: 8 servings
Calories: 393
Fat: 18g
Fiber: 0g

Asparagus Parmesan

Asparagus Parmesan

1/2 lb. fresh asparagus (6 to 10 spears)
1 T. extra-virgin olive oil
2 T. grated Parmesan cheese
1/8 tsp. ground black pepper

Trim the ends of the asparagus, about 1 inch or so from the bottom. Place asparagus in a 2-quart microwaveable casserole dish with about 1/4 C. water. Cover tightly with plastic wrap and cook in microwave, 10 to 12 minutes, or until tender to taste. Carefully remove plastic (steam will be very hot) and drain. Gently toss the asparagus with olive oil to coat; sprinkle with Parmesan cheese and pepper. Cook, uncovered, 1 minute to melt cheese. Let stand 2 minutes before serving.

Yield: 2 servings
Calories: 124
Fat: 9g
Fiber: 2g

Egg Salad With Asparagus and Parmesan

Egg Salad With Asparagus and Parmesan

1/4 lb. asparagus, cut into bite-sized pieces (3 to 5 spears)
1 T. extra-virgin olive oil
2 tsp. lemon zest
1/4 C. scallions, chopped fine
1/2 C. shaved Parmesan cheese
4 large hard-cooked eggs
1 tsp. cayenne pepper

Boil 3 C. salted water. Immerse the asparagus for 2 to 4 minutes or until bright green and crisp-tender. Rinse immediately under cold water. Pat dry and toss with olive oil, lemon zest, scallions, and 1/4 C. Parmesan. Cut eggs in half, and sprinkle each with a bit of cayenne pepper. Serve each egg alongside the asparagus mixture.

Yield: 2 servings
Calories: 349
Fat: 25g
Fiber: 2g

Chicken Breasts Stuffed With Goat Cheese and Arugula

Chicken Breasts Stuffed With Goat Cheese and Arugula

2 oz. soft goat cheese, cut into pieces
1 garlic clove, minced
4 (6-oz.) boneless, skinless chicken-breast halves
Salt and black pepper
1 bunch arugula (3 oz.), washed, trimmed, and coarsely chopped
1 T. extra-virgin olive oil
3/4 C. reduced-sodium chicken broth

Combine cheese and garlic in small cup. Trim excess fat from chicken; season with salt and pepper. Using a sharp knife, cut a horizontal slit through thickest portion of each breast to form a deep pocket. Stuff each pocket with an equal amount of cheese mixture and arugula. Press edges of chicken together to seal. Heat oil in a large nonstick skillet over medium-high heat. Brown chicken, 4 minutes per side. Reduce heat to medium; add broth to pan. Cover and simmer, about 6 minutes, or until chicken is cooked through. Serve immediately, discarding any remaining broth.

Yield: 4 servings
Calories: 209
Fat: 8g
Fiber: 0g

Pear Bran Muffins

Pear Bran Muffins

1 1/2 C. whole-grain pastry flour
1 C. wheat bran
2 T. granular sugar substitute
1 1/4 tsp. ground cinnamon
1 1/4 tsp. baking soda
1/4 tsp. salt
1 1/4 C. 1 percent or fat-free buttermilk
2 large eggs, lightly beaten
3 T. canola oil
1 Bosc pear, cored and diced into 1/4-inch cubes
1 1/2 tsp. vanilla extract

Heat oven to 350°F. Line a muffin tin with paper liners or lightly coat with cooking spray. Combine flour, bran, sugar substitute, cinnamon, baking soda, and salt in a large mixing bowl. Combine buttermilk, eggs, oil, pear, and vanilla in another mixing bowl. Make a well in the center of the dry ingredients. Add wet ingredients to dry ingredients and mix just to combine; do not overmix. Divide batter evenly into muffin cups. Bake for 20 minutes. Cool and serve.

Calories: 130
Fat: 5g
Fiber: 5g

Hot and Sour Greens

Hot and Sour Greens

1 bunch greens (chard, collards, kale, mustard, bok choy)
2 tsp. olive oil
1-2 cloves garlic, minced
dash of red pepper flakes or Vietnamese hot sauce
1 tsp. mustard seeds
2 T. rice or balsamic vinegar
1 tsp. soy sauce

Rinse and slice greens in 1/2 inch shreds. Heat oil, stir-fry garlic, mustard seeds, and pepper flakes 1 minute. Take care not to burn garlic. Add greens. Stir to coat greens with garlic and oil. Combine vinegar and soy sauce. Add to skillet. Cook, covered, over medium heat for about 5 minutes.

Yield: 4 servings
Calories: 45
Fat: 2.4g
FIber: 2.1g

Pacific Rim Glazed Sirloin Ribbons

Pacific Rim Glazed Sirloin Ribbons

1-1/2 lbs. beef sirloin steak
1 C. prepared lite teriyaki marinade
1/2 C. chopped onion
1/3 C. honey
1/3 C. fresh orange juice
1 T. chopped fresh rosemary
1 T. dark sesame oil
1 clove garlic, crushed
Pepper, to taste

In a medium shallow dish, combine all ingredients, except steak, adding pepper, as desired whisk until blended. Remove and reserve 3/4-C. for basting. With a sharp knife, slice sirloin into 1/4-inch strips. Place steak in remaining marinade in dish, turning to coat. Cover and marinate in refrigerator 30 minutes, turning once. Remove steak from marinade discard marinade. Thread steak on skewers. Place steak on grid over medium ash-covered coals. Grill, uncovered 8-10 minutes, turning once for medium-rare to medium doneness. Baste occasionally with reserved marinade. Place remaining basting marinade in small saucepan bring to a boil for 1 minute. Spoon hot marinade over beef and sprinkle with toasted sesame seeds, as desired.

Yield: 6 servings
Calories: 235
Fat: 7g
FIber: 0g

Pork Loin Chops with Sweet and Hot Peppers

Pork Loin Chops with Sweet and Hot Peppers

4 center cut pork loin chops, 1 inch thick

Salt and pepper

2 tbsp EVOO

1 yellow bell pepper, cored, seeded, and sliced

1 orange bell pepper, cored, seeded, and sliced

4 jarred red hot Italian cherry peppers, sliced

1/2 C. white wine or chicken stock

2 tbsp chopped fresh flat leaf parsley (a handful)

 

Heat a large skillet over medium-high heat. Season the chops with salt and pepper. Add 1 tbsp of the EVOO to the pan. Add the chops and cook for 5 minutes on each side. After the chops have been cooked through, transfer to a platter and cover with foil. Return the pan to heat and add the remaining tbsp of EVOO and the bell peppers. Saute the peppers, stirring frequently, for 5 minutes. Add the hot cherry peppers and a splash of their brine to the pan, and cook for 1 minute. Add the wine or stock and scrape up the pan drippings. Arrange the peppers over the chops and sprinkle with parsley.

Cheese and Pepper (Cacio e Pepe) Spaghetti Squash

Cheese and Pepper (Cacio e Pepe) Spaghetti Squash

1 (4 pound) spaghetti squash

2 T. extra virgin olive oil

1 C. grated Romano

Salt and lots of coarsely ground black pepper

 

To microwave squash, cut in half and seed. Place 1/4-inch water in a microwave safe dish. Place squash in dish, cut sides down — sides will overlap. Cover with plastic wrap and microwave on high power 13 minutes. Reserve 1/2 C. liquid in a bowl. Shred squash and add the “spaghetti” to bowl with liquid. To boil squash: cut in half and scrape out seeds. Boil squash until tender, 15 to 20 minutes. Place 1/2 C. cooking water into a bowl, then drain and shred the squash. Transfer to a bowl with reserved liquid. Toss squash with reserved liquid and dress with extra-virgin olive oil, lots of cheese, salt to taste, and lots of black pepper. Serve.

Lemon-Garlic Marinated Lamb Chops

Lemon-Garlic Marinated Lamb Chops

1 T. olive oil

2 T. lemon juice

1/2 tsp. lemon zest, grated

2 T. fresh oregano (or 2 tsp. dried oregano)

6 garlic cloves, minced

1/2 tsp. salt

1/4 tsp. pepper

8 lamb chops (4 oz. each)

 

In a small bowl mix together first 7 ingredients. Pour marinade over chops and let marinade 20 min-1 hours. Preheat grill pan and grill to desired don-ness (I prefer mine med-rare which takes 3-4 minute on each side). Note: You can cook the lamb however you prefer, grill pan, broiler, saute pan etc.

Seared Cumin-Lemon Lamb Chops

Seared Cumin-Lemon Lamb Chops

1 lemon, halved

8 lamb chops (preferably 1 to 2-inch-thick)

kosher salt and fresh ground black pepper

1 T. fresh ground cumin

1 T. fresh ground coriander

1 T. olive oil

 

Preheat the oven to 375F and put the rack in the middle position. Scrub the lemon with a little soap and hot water. Dry it and cut it in half. Season the chops generously on both sides with salt and pepper and press the seasoning into the flesh. Then do the same thing with the cumin and coriander. Heat the olive oil in a large, oven-safe sauté pan over medium-high heat. When the oil is hot and shimmering, add the chops and press them down with the tongs to make sure the whole chop makes contact with the pan. Leave them alone to develop a very brown crust, 2-4 minutes. Turn them over, press again and let them brown for a minute on the second side. Squeeze the lemon juice around the chops, then add both lemon halves face down to the pan. Put the pan in the oven and cook until the chops reach an internal temperature of 140F when an instant-read digital thermometer is inserted in the thickest part, 8-12 minutes. Remove the chops from the pan and let them rest, loosely covered with foil, for 5 minutes. Serve with any accumulated pan juices and a squeeze of the roasted lemon.