Potato Croquettes

Potato Croquettes

1 lb. yellow-fleshed potatoes, such as Yukon Gold
1 small onion
salt & fresh ground pepper to taste
2 T. butter

In a large saucepan cover potatoes with salted water by 2 inches and simmer until tender, about 25 to 30 minutes. Drain potatoes in a colander and cool. Chill potatoes. Peel potatoes. Set a four-sided grater in a large bowl and coarsely shred potatoes and onion into bowl. Season potatoes and onions with salt & pepper; add butter and toss mixture with two forks. Preheat oven to 425F. Coat 6-muffin tin well with nonstick cooking spray. Put shredded potatoes into muffin tins. Pack lightly. Sprinkle with seasoning salt or paprika to add color. Bake for 35-40 minutes, until potatoes are nicely browned. Remove from muffin tins and serve.

Yield: 5 servings
Calories: 101
Fat: 4g
Fiber: 2g

Crusty Horseradish Chicken

Crusty Horseradish Chicken

1 lb. skinless, boneless chicken breast
3/4 C. dry breadcrumbs
1/4 tsp. salt
1/4 tsp. freshly ground pepper
2 T. prepared horseradish
1 T. Dijon mustard
1/4 C. white wine

Preheat oven to 400F. Trim any fat off the chicken. Cut the meat into 4 portions, or into bite-sized pieces if you’d like to use it as an appetizer. On a plate, mix together the breadcrumbs, salt and pepper; in a bowl stir together the horseradish, mustard and wine. Dip the chicken in the horseradish mixture until it is well coated. If you’re not preparing the chicken immediately, at this stage you may leave it to marinate for up to 1 hour.
Roll the chicken piece by piece in the breadcrumbs to form an even coating. Gently shake off any excess. Place the pieces in a casserole or baking sheet sprayed with cooking spray. Bake, uncovered, for 20-30 min., or until done.

Yiels: 4 servings
Calories: 204
Fat: 2g
Fiber: 1g

Potatoes with Artichokes and Olives

Potatoes with Artichokes and Olives

2 (9-ounce) packages frozen artichoke hearts
2 T. fresh lemon juice
1 pound red potatoes, cut in chunks
2 C. fat-free chicken broth
2 T. olive oil
1 small thinly slice onion
1/2 C. sliced Kalamata olives
1 tsp. drained capers
Salt and pepper to taste
Freshly grated Parmesan cheese if desired

In a large bowl, place artichokes and lemon juice. Add enough water to cover artichokes. Let stand until artichokes are thawed; drain well. In a 3-quart saucepan, combine potatoes and chicken broth; add enough water to cover potatoes. Bring to boil, reduce heat, and simmer 10 minutes or until tender; drain. In a large nonstick skillet, heat oil over medium-high heat. Cook onion 5 minutes or until tender, stirring occasionally. Reduce heat to medium; stir in artichokes, potatoes, olives and capers. Cook, uncovered, about 5 minutes, stirring frequently, until hot. Sprinkle with cheese if desired.

Yield: 8 servings
Calories: 129
Fat: 6g
Fiber: 5g

Creamy Coriander Chicken

Creamy Coriander Chicken

1 1/4 tsp. ground coriander
1/2 tsp. garlic salt
1/8 tsp. turmeric
2 T. cornstarch, divided
1 1/2 pounds chicken cutlets or tenders
1 T. butter
3/4 C. fat-free chicken broth
1/4 C. dry white wine
1 1/2 tsp. dried cilantro leaves or 1 T. chopped fresh cilantro
2 to 3 T. fat-free or regular half-and-half

Combine coriander, garlic salt, turmeric and 1 T. cornstarch; pat onto chicken. Melt butter on medium in a large nonstick skillet. Cook chicken 2 to 4 minutes per side or until golden and no longer pink. Remove chicken to platter; tent with foil. Meanwhile, combine broth, wine, cilantro and remaining 1 T. cornstarch; add to skillet. Bring to boil. Reduce heat to simmer, cook 1 minute. Stir in half-and-half. Spoon sauce over chicken and serve immediately.

Yield: 6 servings
Calories: 166
Fat: 3g
FIber: 0g

Flank Steak and Roasted Pepper Roll-Ups

Flank Steak and Roasted Pepper Roll-Ups

1/4 C. extra virgin olive oil

2 T. balsamic vinegar

1/4 tsp. salt

1/4 tsp. pepper

1 (3/4- to 1-pound) flank steak

1 small bunch arugula, stemmed removed

3 to 4 roasted red peppers, cut into 1-inch long, 1/2-inch wide strips

 

Whisk together oil, vinegar, salt and pepper in a wide, shallow dish. Add steak, turn to coat, cover and refrigerate for 2 to 4 hours, turning a few times to evenly distribute marinade. Preheat broiler. Broil steak on a baking sheet for 8 minutes on each side. Remove from oven and set aside to let sit for 30 minutes. Slice steak as thinly as you can slice without shredding it. Working with one at a time, arrange an arugula leaf alongside each slice of steak. Fold the red pepper in half lengthwise, then place it about one-third of the way from the bottom of the steak and arugula. Roll up from that end and secure with a toothpick. Transfer to a serving platter as done.

Tomato Tart

Tomato Tart

2 or 3 medium thinly sliced red or yellow tomatoes or both (about 3/4 pounds)
1 refrigerated pie crust from a 15-ounce package
1 egg white
2 T. store-bought pesto
3 ounces crumbed feta cheese (about 1/2 C.)
1/8 tsp. each salt and pepper
1 tsp. olive oil

Heat oven to 400 degrees. Place tomato slices on paper towels and thoroughly drain (approximately 15 minutes on one side and 5 minutes on the other). Press crust into bottom and up sides of a 10-inch tart pan with removable bottom. Trim any excess dough. Prick bottom of crust with fork; line shell with foil. Fill with pie weights or any dried beans (to hold down crust). Bake 14 minutes. Remove from oven; remove weights and foil. Brush crust with egg white. Bake 5 more minutes. Cool pan on rack.
Spread pesto over crust; sprinkle with cheese. Arrange drained tomatoes, slightly overlapping in concentric circles (circles within circles). Sprinkle with salt and pepper. Bake 25 to 30 minutes or until tomatoes are soft and crust is golden. Brush with oil. Cool on rack 10 minutes. Remove pan sides. Slice and serve.

Yield: 8 servings
Calories: 185
Fat: 12g
Fiber: trace

Glazed Baby Carrots

Glazed Baby Carrots

1 (16-ounce) package baby carrots
1 T. butter or margarine
1 T. packed dark brown sugar
1/8 tsp. each ground cinnamon and salt

Cook carrots in boiling water 8 to 10 minutes or until tender; drain and return to pot. Immediately add butter or margarine, sugar, cinnamon and salt; stir to coat carrots evenly.

Yield: 6 servings
Calories: 54
Fat: 2g
Fiber: 1g

Marinated Beef Roast

Marinated Beef Roast

1 (3- to 4-pound) well-trimmed beef rump roast
2 T. vegetable oil
1/3 C. soy sauce
1/4 C. fresh lemon juice
2 T. Worcestershire sauce
2 T. prepared mustard
10 halved garlic cloves
1 1/2 tsp. freshly ground pepper

Pierce roast with meat fork at 1-inch intervals and place in large resealable plastic bag. Combine oil, soy sauce, lemon juice, Worcestershire sauce, mustard and garlic and pour over roast. Seal and refrigerate 24 to 48 hours, turning occasionally. Heat oven to 325 degrees. Remove roast and discard marinade. Place roast on rack coated with cooking spray in broiler pan; sprinkle with pepper. Bake 30 to 35 minutes per pound or about 1 1/2 to 2 hours or until internal temperature registers 135 degrees. Let stand 15 minutes, covered, or until temperature reaches 145 (medium rare). Slice thinly and serve. Note: Do not overcook or roast will be tough.

Yield: 12-16 servings
Serving Size: 3oz. cooked weight

Calories: 157
Fat: 6g
Fiber: 0g

Orange and Tomato Gazpacho

Orange and Tomato Gazpacho

1 C. fresh orange juice
3 slices dense white bread, torn into chunks
2 medium peeled, seeded and coarsely chopped cucumbers
1 medium coarsely chopped green bell pepper
1/2 medium coarsely chopped red onion
2 pounds peeled and seeded ripe tomatoes (about 6 medium)
1 large clove peeled garlic
1/2 to 1 small seeded jalapeno pepper
3 T. fresh lime juice
2 T. extra-virgin olive oil
1 tsp. salt
1 tsp. freshly ground black pepper
1 large peeled and sectioned orange, cut into 1/2-inch pieces
1 C. tomato juice (if desired)
Paper-thin oranges slices for garnish

Combine juice and bread in a blender or food processor and let it soak for a few minutes. Working in batches if necessary, add half the cucumbers, half the bell pepper, half the onion, and all of the tomatoes, garlic, jalapeno pepper, lime juice, olive oil, salt and pepper. Process until very smooth. Pour the mixture into a 2-quart container and add the remaining cucumber, bell pepper and onion, and the orange. Refrigerate 6 to 24 hours for flavors to blend. Before serving, taste for seasoning and check for consistency. Add some or all of the tomato juice for a thinner soup. Ladle into chilled bowls and float 1 or more orange slices on top.

Yield: 6 servings
Calories: 168
Fat: 6g
Fiber: 4g

Easy Salisbury Steak

Easy Salisbury Steak

1 pound lean ground beef
1/3 C. finely chopped onion
1/4 C. saltine cracker crumbs
1 slightly beaten egg white
2 T. 1 percent milk
1 T. prepared horseradish
1/4 tsp. salt
1/8 tsp. pepper
1 (12-ounce) jar mushroom gravy

Combine beef, onion, cracker crumbs, egg white, milk, horseradish, salt and pepper; mix lightly but thoroughly. Shape into four oval 1/2-inch-thick patties. Heat large nonstick skillet over medium heat until hot. Cook patties 7 to 8 minutes or until centers are no longer pink; turn once. Remove from skillet and keep warm. Add gravy to skillet; heat through. Serve steaks with gravy.

Yield: 4 servings
Calories: 258
Fat: 12g
Fiber: 1g

Spinach & Cheese Stuffed Meatloaf

Spinach & Cheese Stuffed Meatloaf

1 pound lean ground beef
1/2 pound ground turkey breast
3/4 C. soft bread crumbs (whole-wheat or white)
2 egg whites
1 tsp. salt
1/8 tsp. pepper

1 C. sliced baby portabella or other mushrooms
1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
2/3 C. shredded part-skim mozzarella cheese
1 1/2 tsp. Italian seasoning
1/4 tsp. salt
1/8 tsp. garlic powder

3 T. ketchup
1/3 C. shredded part-skim mozzarella cheese

Heat oven to 350 degrees. In a large bowl, combine beef, turkey, crumbs, egg whites, salt and pepper; mix well. Separately, combine mushrooms, spinach, 2/3 C. mozzarella cheese, Italian seasoning, salt and garlic powder; mix well and set aside. Place meat mixture on waxed paper and shape into 14-by-10-inch rectangle. Spread filling over beef, leaving 3/4-inch border around edges. Using the wax paper to steady the mixture, start at short end and roll in jelly roll fashion. Press mixture over filling at both ends to seal. Place seam side down on rack in roasting pan. Bake 1 hour. Spread ketchup and remaining cheese over loaf; return to oven and continue baking 15 minutes or until it is no longer pink and internal temperature is 160 degrees. Sprinkle with additional Italian seasoning if desired. Cut into slices and serve.

Yield: 8 servings
Calories: 198
Fat: 8g
Fiber: 2g

Asian Flavors Flounder

Asian Flavors Flounder

8 scallions
1/4 C. minced fresh cilantro
1 T. peeled, minced fresh ginger
2 tsp. dark (toasted) sesame oil, divided
4 (5- or 6-ounce) flounder fillets, skinned
2 tsp. low-sodium soy sauce
4 lemon slices

Remove green tops from scallions; slice tops into 1-inch pieces to measure 1/4 C.; set aside. Cut white portion into 2-inch pieces. Combine cilantro, ginger and 1 tsp. oil in an 8-by-12-inch baking dish. Fold each fillet in half crosswise. Arrange fish spoke-like with thinnest portion toward center of dish. Arrange white part of scallions around fillets. Combine scallion tops, 1 tsp. oil and soy sauce and pour over fish. Cover with plastic wrap. Microwave on high (100 percent power) 4 minutes or until fish is opaque and flakes easily with a fork. Let stand 1 minute, covered. Spoon liquid over fish. Garnish with a lemon slice.

Yield: 4 servings
Calories: 159
Fat: 4g
Fiber: .4g

Roasted Red Pepper Chicken

Roasted Red Pepper Chicken

2 tsp. olive oil
2 (16-ounce) packages tomato-herb style seasoned thin-sliced chicken breast cutlets (such as Perdue)
3/4 C. frozen corn (thawed)
1/2 C. diced roasted red peppers
1/4 C. store-bought balsamic vinaigrette
2 T. fresh chopped basil

In a large nonstick skillet coated with cooking spray, heat oil on medium. Add chicken and cook 8 to 12 minutes, turning after 5 minutes. Remove chicken to platter and cover to keep warm. Add corn and peppers to skillet. Cook 4 minutes or until corn starts to brown. Add vinaigrette and bring to boil. Boil 2 minutes. Add basil and stir until combined. Return chicken to skillet and heat.

Yield: 8 servings
Calories: 172
Fat: 7g
Fiber: 0g

Barbecued Brisket

Barbecued Brisket

1 (5-pound) trimmed beef brisket
Salt and pepper to taste
1 T. garlic powder
1/2 C. packed light brown sugar
1/2 C. Worcestershire sauce
2 C. chipotle salsa

Trim any excess fat from brisket. Season it with salt, pepper and the garlic powder. In a small bowl, mix together the sugar, Worcestershire sauce and salsa, and spread over brisket. Cover and refrigerate overnight. Heat oven to 300 degrees. Place brisket in a heavy pot and spread marinade over the top. Bake, covered, 5 to 6 hours or until brisket is tender. Remove any excess fat. Slice across grain and serve with marinade.

Yield: 14 servings
Calories: 240
Fat: 9g
Fiber: 0g

Cannellini Bean & Escarole Stew

Cannellini Bean & Escarole Stew

2 tsp. olive oil
2 medium chopped onions
1 bunch coarsely chopped escarole
3 cloves minced garlic
1/2 tsp. each salt and freshly ground pepper
1 (15- to 19-ounce) can rinsed and drained cannellini beans
1 (14 1/2-ounce) can chopped tomatoes

In a medium nonstick skillet, heat oil over medium. Add onions and cook 8 minutes or until softened; stir occasionally. Add escarole, garlic, salt and pepper; cook 3 minutes or until escarole is wilted. Stir in beans and tomatoes with juice; bring to boil. Cover, reduce heat to low, and cook 10 minutes or until flavors are blended.

Yield: 4 servings
Calories: 178
Fat: 3g
Fiber: 11g

Tilapia with Capers and Almonds

Tilapia with Capers and Almonds

3/4 C. flour
Salt and freshly ground pepper
1 1/2 pounds tilapia (sole or flounder)
2 T. butter, divided
2 tsp. olive oil, divided
1/4 C. slivered almonds
1/4 C. drained capers
1 lemon sliced paper-thin

Put the flour, salt and pepper in a pie plate; mix well. Coat fish in flour, shaking off the excess; transfer to a plate. In a large nonstick skillet, melt 1 1/2 tsp. butter in 1 tsp. of the oil. Add half the fillets and cook over medium heat 3 to 4 minutes or until golden and crisp; turn once. Transfer to a plate and cover with foil to keep warm. Repeat with another 1 1/2 tsp. butter, remaining oil and remaining fish. Add remaining 1 T. butter and the almonds to skillet. Cook 2 minutes or until golden. Add capers and lemon and cook 1 minute or until heated through. Pour sauce over fish and serve immediately. (Adapted from Food and Wine magazine.)

Yield: 4 servings
Calories: 277
Fat: 13g
Fiber: 1g

Peppered Peaches

Peppered Peaches

6 large peaches, relatively ripe but not soft (should be firm but yield to gentle pressure)
3 T. fresh lemon juice (1 to 2 lemons)
2 T. granulated sugar
1 tsp. kosher salt
1/2 tsp. coarsely ground black pepper, or more to taste
1/4 tsp. cayenne pepper, or more to taste

Bring a small stockpot of water to a rolling boil. Meanwhile, cut each peach in half around the seam (stopping at the pit). Holding the peach in both hands, twist slightly to separate the halves. Remove the pit (if you’re lucky, it will pop out). Using a slotted spoon, dip each peach half into the boiling water for about 2 seconds. Remove from the water and peel the skins off with a sharp paring knife (skins should slip off easily). Drain the peaches in a colander, then place cut side down on paper towels to dry. Place the peach halves cut side up on a large platter. Coat the cut surface with lemon juice. Combine sugar and salt. Dust peaches with the sugar mixture. Sprinkle lightly with the black pepper and cayenne. The peaches can be left at room temperature for 2 hours before serving. Do not refrigerate.

Yield: 6 servings
Calories: 75
Fat: trace
Fiber: 2g

Peppercorn Beef Kebabs

Peppercorn Beef Kebabs

1 pound boneless beef sirloin steak, cut 1 inch thick
1 1/2 tsp. black peppercorns, crushed
1/2 tsp. each salt and paprika
1 clove crushed garlic
1 medium onion cut into 12 wedges
Grape tomato halves for garnish

Cut beef into 1-inch pieces. Combine peppercorns, salt, paprika and garlic in shallow dish. Add beef, toss to coat. Thread an equal number of beef pieces onto each of four 12-inch metal skewers along with 3 onion wedges. Place kebabs on rack in broiler pan so surface of meat is 3 to 4 inches from heat. Broil 9 to 12 minutes for rare to medium, turning occasionally. Garnish with tomatoes. Serve immediately.

Yield: 4 servings
Calories: 169
Fat: 5g
Fiber: .5g

Festive Cabbage

Festive Cabbage

2 T. olive oil
2 pounds coarsely chopped red cabbage (about 6 C.)
2 cloves minced garlic
1 tsp. salt
1/3 C. red wine vinegar
Freshly ground black pepper

Heat oil in a large nonstick skillet over medium until hot. Add cabbage, garlic and salt; cook 10 minutes, stirring frequently. Reduce heat; cover and cook 10 minutes or until cabbage is tender. Stir in vinegar; sprinkle with pepper and serve.

Yield: 6 servings
Calories: 82
Fat: 5g
Fiber: 3g

Chipotle Chicken & Corn Skillet

Chipotle Chicken & Corn Skillet

1 T. vegetable oil
1 pound boneless, skinless chicken breasts, cut into 1-inch pieces
4 ears fresh corn, cut into 2-inch pieces
2 medium zucchini, sliced crosswise 1/4 inch thick
1/2 medium onion, thinly sliced
3 plum tomatoes, cut lengthwise in thin wedges
1 chipotle pepper from a can or jar of chipotle peppers in adobo sauce, pepper chopped plus 1 T. adobo sauce
1/2 tsp. salt

In a large nonstick skillet, heat oil on medium-high. Add chicken; cook and stir about 5 minutes or until browned. Add corn, zucchini and onion. Cover and cook 6 to 8 minutes, stirring occasionally until vegetables are softened. Stir in tomatoes, chipotle pepper and salt. Cook 2 to 3 minutes, covered, or until corn and chicken are cooked through. Serve in shallow soup bowls.

Yield: 4 servings
Calories: 273
Fat: 7g
Fiber: 4g

Penne with Olives and Grape Tomatoes

Penne with Olives and Grape Tomatoes

12 ounces penne pasta
2 T. olive oil
2 cloves garlic, thinly sliced
2 C. grape tomatoes, halved
2 tsp. dried oregano
1/4 tsp. crushed red pepper
1/2 tsp. salt
1/4 tsp. black pepper
1/4 C. pitted kalamata olives, sliced
1/4 C. chopped fresh flat-leaf parsley
1/4 C. freshly grated parmesan cheese, plus more for garnish

Cook pasta according to directions but without using oil; drain. Meanwhile, in a large nonstick skillet, heat oil on medium. Add garlic and cook, stirring about 1 minute or until golden. Add tomatoes, oregano, red pepper, salt and black pepper. Reduce heat to low and cook, stirring 3 minutes or until tomato juices run. Add the pasta, olives, parsley and 1/4 C. parmesan to skillet; toss to combine. Garnish with more cheese if desired.

Yield: 6 servings
Calories: 298
Fat: 8g
FIber: 3g

Ginger Pork with Stuffing

Ginger Pork with Stuffing

4 tsp. butter or margarine, divided
1 pound (4 each) pork top-loin chops (1/2 inch thick)
Freshly ground black pepper to taste
1/2 tsp. ground ginger
1 2/3 C. water
1 (6-ounce) package stuffing mix for pork (such as Stove Top)
2 T. apricot preserves

In a large nonstick skillet, melt 3 tsp. butter over medium-high heat. Sprinkle chops lightly with pepper; add to skillet. Cook about 5 minutes or until chops are slightly pink in center, turning once. Remove chops; cover to keep warm. Stir remaining butter and the ginger into skillet; add water. Bring to boil; stir in stuffing mix just until moistened. Top with chops. Spoon preserves over chops. Cover and cook on low 3 to 4 minutes or until heated through.

Yield: 4 servings
Calories: 359
Fat: 8g
Fiber: 2g

Roasted Root Vegetables with Mushrooms

Roasted Root Vegetables with Mushrooms

12 ounces fresh whole white mushrooms (without stems)
4 ounces shiitake mushrooms (without stems)
2 pounds mixed root vegetables (such as sweet potatoes, parsnips, carrots), cut into 1-inch pieces
2 medium onions, cut into 1-inch wedges
12 cloves garlic, peeled and halved
3 T. olive oil
1 1/2 tsp. dried rosemary
1 tsp. salt
1/2 tsp. freshly ground black pepper

Heat oven to 425 degrees. In two shallow roasting pans, arrange vegetables in a single layer. Combine oil, rosemary, salt and pepper. Drizzle over vegetables; turn to coat. Roast, stirring once, for 30 minutes or until tender.

Yield: 6 servings
Calories: 227
Fat: 7g
Fiber: 8g

Cranberry Glazed Salmon

Cranberry Glazed Salmon

1 C. whole-berry cranberry sauce
1/4 C. honey
1/4 C. soy sauce
2 minced garlic cloves
1 T. minced fresh ginger
1/4 tsp. freshly ground black pepper
4 4- to 5-ounce skinless salmon fillets

Heat oven to 350 degrees. In medium bowl, combine cranberry sauce, honey, soy sauce, garlic, ginger and pepper. Check salmon for bones and place on a baking dish coated with cooking spray. Spoon cranberry mixture evenly over fillets. Bake about 10 minutes, or until salmon is cooked through and just flakes when tested with a fork.

Yield: 4 servings
Calories: 342
Fat: 7g
Fiber: 1g

Turkey Ole’ Casserole

Turkey Ole’ Casserole

12 corn tortillas
1 C. chopped onions
1 C. shredded carrots
1 C. reduced-sodium chicken broth
1 10 3/4-ounce can reduced-fat cream of chicken soup
1 T. chili powder
1 T. cumin
2 4-ounce cans drained chopped green chiles
3 C. cooked chopped turkey or chicken
2 C. (8 ounces) shredded reduced-fat Monterey Jack cheese

Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray. Tear corn tortillas into pieces; set aside. In a large, nonstick skillet coated with cooking spray, cook onions and carrots in a little chicken broth, about 5 minutes, until softened. Add remaining chicken broth and soup. Reduce heat to low, bring to simmer, and add chili powder, cumin, green chiles; cook about 2 or 3 minutes or until soup is smooth. Add chicken. To assemble: Spoon a little chicken mixture on bottom to prevent sticking. Layer tortilla pieces, chicken mixture and cheese. Repeat several times and end with 1/2 C. cheese on top. Bake about 45 minutes or until bubbly.

Yield: 8 servings
Calories: 309
Fat: 10g
Fiber: 4g

Herbed Pasta with Carmelized Onions

Herbed Pasta with Carmelized Onions

12 ounces herbed pasta
4 pounds sliced “sweet” onions (Vidalia, Texas 10/15, Maui or other)
2 T. olive oil
1 head garlic, peeled and minced
1 C. hearty red wine (Burgundy or Cabernet Sauvignon)
1 T. each chopped fresh marjoram and Italian parsley
salt and freshly ground pepper to taste

Cook pasta according to directions. Coat onion slices with cooking spray. In a large saute or other pan, stir oil and onions together over high heat to coat thoroughly. Reduce heat to simmer; cover and cook about 20 to 25 minutes or until onions are golden. Stir occasionally. Add garlic and continue cooking until onions are caramelized. Add wine and continue cooking until wine has cooked down and almost evaporated. Remove from heat, transfer to a large bowl, and toss with marjoram, parsley, salt and pepper and cooked pasta. Serve.

Yield: 6 servings
Calories: 346
Fat: 6g
Fiber: 7g

Linguine with Spinach, Red Pepper and Gouda

Linguine with Spinach, Red Pepper and Gouda

3/4 pound linguine
1 T. olive oil
4 minced garlic cloves
1 red bell pepper, cut into thin 2-inch-long strips
1 10-ounce package fresh spinach, stems discarded and leaves washed
1/4 tsp. salt
Generous seasoning freshly ground pepper
3/4 C. grated smoked Gouda cheese

Cook pasta according to directions; reserve 1/4 C. liquid and drain pasta; set aside. Heat oil on medium in a large, nonstick skillet. Add garlic and cook 1 minute. Stir in red bell pepper and saute until softened, about 7 minutes. Pile on spinach and cover. Cook until wilted, about 3 minutes. Stir in salt and ground pepper. Add reserved pasta water. Toss sauce with pasta; stir in cheese and serve.

Yield: 4 servings
Calories: 462
Fat: 12g
Fiber: 5g

Lemony Artichokes

Lemony Artichokes

4 medium artichokes, stems removed, leaf tips trimmed
1 14 1/2-ounce can reduced-sodium chicken broth
1 clove crushed garlic
1 T. grated lemon peel (yellow only)
1/3 C. fresh lemon juice
1 C. water

Tightly arrange artichokes, stems side down, in a 3-quart saucepan. In a medium bowl, combine broth, garlic, lemon peel, juice and water. Pour over artichokes, cover and bring to boil. Reduce heat to medium and cook 50 minutes or until one leaf pulls out easily; drain well and serve at room temperature.

Yield: 4 servings
Calories: 64
Fat: 0g
Fiber: 7g

Devilish Horseradish Burgers

Devilish Horseradish Burgers

1/3 C. fat-free sour cream
1 1/2 T. prepared horseradish
2 tsp. ketchup

1 1/4 pounds lean ground beef
1 1/2 tsp. freshly ground black pepper
1/2 tsp. salt
1 1/2 T. prepared horseradish

Heat grill. For the sauce: In a small bowl, combine sour cream, horseradish and ketchup; mix well. Set aside. For the burgers: In a large bowl, combine beef, pepper and salt. Form into 4 patties about 1/2 to 3/4 inch thick (don’t compact patties or handle longer than necessary). Spread burgers with the 1 1/2 T. prepared horseradish. Grill uncovered over high heat 1 minute per side. Move to medium heat and cook 4 or 5 more minutes per side for medium. Serve with dollops of Rosy Horseradish Sauce.

Yield: 4 servings
Calories: 273
Fat: 13g
Fiber: 1g

Alpine Potatoes

Alpine Potatoes

2 pounds scrubbed red potatoes
1/2 tsp. salt
1 medium chopped onion
2 T. margarine or butter
2 T. flour
1/4 tsp. freshly ground black pepper
2 C. reduced-sodium chicken broth
2 T. spicy brown mustard
1 tsp. prepared horseradish
1/4 C. fine dry bread crumbs

Heat oven to 375 degrees. Coat a 2-quart shallow baking dish with cooking spray. In a large saucepan, cook potatoes in boiling salted water about 15 minutes or until tender. Drain and cool. In the same pan over medium heat, saute onion in margarine or butter about 8 to 10 minutes or until softened and golden. Stir in flour and pepper, then broth. Stirring, bring to a boil and cook 1 minute. Remove from heat. Whisk in mustard and horseradish. Slice potatoes 1/2 inch thick. Layer in baking dish. Cover with sauce and sprinkle with bread crumbs. Bake 20 to 25 minutes or until hot and bubbly.

Yield: 8 servings
Calories: 150
Fat: 3g
Fiber: 2g

Pasta with Goat Cheese & Onion Confit

Pasta with Goat Cheese & Onion Confit

8 ounces spaghetti
4 C. thinly sliced onions
1 tsp. minced garlic
1/2 tsp. dried sage
1/2 tsp. dried rosemary
1 tsp. sugar
1/2 C. dry white wine or chicken broth
2 ounces fat-free cream cheese
2 ounces goat cheese
Salt and white pepper to taste
1/4 C. coarsely chopped walnuts

Cook spaghetti according to directions; drain. Heat a large nonstick skillet coated with cooking spray until hot. Add onions and cook, covered, over medium-low heat until onions are very soft, about 20 minutes. Stir in garlic, sage, rosemary and sugar; cook, uncovered, over medium-low heat until onions are caramelized and brown, or 10 to 15 minutes. Stir in wine or chicken broth. Simmer 2 or 3 minutes longer. Stir in cream cheese and goat cheese and cook over low heat, stirring until melted, 2 or 3 minutes. Season to taste with salt and white pepper. Spoon pasta and onion mixture on serving platter and toss; sprinkle with walnuts.

Yield: 4 servings
Calories: 423
Fat: 11g
Fiber: 5g

Beef & Mushroom Dijon

Beef & Mushroom Dijon

3/4 pound boneless sirloin or top round steak, 3/4 inch thick
8 ounces sliced mushrooms (about 2 1/2 C.)
1 medium sliced onion
1 (10 3/4-ounce) can condensed reduced-fat cream of mushroom soup
1/4 C. water
2 T. Dijon mustard
3 C. hot cooked rice (1 C. uncooked)

Slice beef into very thin strips; set aside. Coat a medium nonstick skillet with cooking spray and heat over medium heat 1 minute. Add mushrooms and onion and cook until softened, about 5 minutes. Remove pan from heat; spoon vegetables into another container. Wipe skillet with paper towel, recoat with cooking spray and heat on medium-high 1 minute. Add beef and cook 4 or 5 minutes or until browned, stirring often. Add soup, water and mustard. Heat to a boil. Return vegetables to pan and heat through, about 3 minutes. Serve over rice.

Yield: 4 servings
Calories: 370
Fat: 8g
Fiber: 2g

Sauteed Turkey Cutlets with Lemon Sauce

Sauteed Turkey Cutlets with Lemon Sauce

4 (4- or 5-ounce) turkey cutlets
1/4 tsp. each salt and coarsely ground black pepper
1 T. olive oil
2 medium lemons
1 1/2 tsp. cornstarch
3/4 C. fat-free chicken broth
1 garlic clove, crushed with garlic press
2 T. chopped parsley
lemon-peel strips for garnish

Pound cutlets to 1/4-inch thickness between plastic wrap. Rub cutlets with salt and pepper. In a large nonstick skillet, heat oil over medium-high heat until hot. Add cutlets and cook about 4 minutes or until golden; turn once. Transfer to platter to keep warm.
Thinly slice 1 lemon; reserve half the slices for garnish. From other lemon, grate 1/2 tsp. peel and squeeze 2 T. juice. In a C., whisk cornstarch with chicken broth. To same skillet, add garlic, lemon peel, lemon juice and half the lemon slices, and cook 30 seconds. Add chicken broth mixture; boil 1 minute. Stir in parsley. To serve, pour sauce over cutlets. Garnish with lemon slices and peel.

Yield: 4 servings
Calories: 168
Fat: 5g
Fiber: 0g

Beef & Mushroom Stir Fry

Beef & Mushroom Stir Fry

1/2 ounce dried porcini mushrooms (2/3 C.)
1 1/2 C. boiling water
1/4 C. beef broth
2 T. balsamic vinegar
2 tsp. cornstarch
2 T. margarine, divided
1 pound thinly sliced flank steak
1/4 tsp. salt
1/4 tsp. freshly ground pepper
8 ounces fresh, trimmed snow peas
8 ounces sliced fresh white mushrooms
4 thinly sliced plum tomatoes
1 T. chopped fresh parsley

In a medium bowl, combine mushrooms and water; soak 20 minutes. Drain, reserving 1/4 C. liquid. Set mushrooms aside. In a small bowl, combine mushroom liquid, broth, vinegar and cornstarch; blend well. Set aside. In a large nonstick skillet or wok, melt 1 T. margarine over medium-high heat. Add beef, salt and pepper; cook and stir 2 to 3 minutes or until beef is browned. Remove from skillet; cover.
In same skillet, melt remaining 1 T. margarine over medium heat. Add snow peas, porcini and white mushrooms; cover and cook 6 minutes, stirring occasionally. Stir broth mixture until smooth; add to skillet. Cook and stir until sauce is thickened and bubbly. Add beef and tomatoes; cook and stir until thoroughly heated. Sprinkle with parsley.

Yield: 4 servings
Calories: 309
Fat: 15g
Fiber: 4g

Grilled Spiral Chicken Breasts

Grilled Spiral Chicken Breasts

4 (4- or 5-ounce) boneless, skinless chicken breast halves
1 C. chopped parsley
1/4 C. Dijon mustard
2 T. freshly grated Parmesan cheese
1 T. chopped fresh basil leaves
2 cloves minced garlic

Rinse chicken and pat dry with paper towels. Place each breast half, boned side up, between two pieces of clear plastic wrap. Working from center to edges, pound lightly with flat side of meat mallet to 1/4-inch thickness. Remove top sheet of plastic wrap.
In small bowl, blend parsley, mustard, cheese, basil and garlic. Spread mixture evenly on chicken. Starting at short end, roll up each breast; cut each roll crosswise into 4 equal spirals. Arrange spirals on four 12-inch skewers. Grill or broil skewers 6 inches from heat 10 to 15 minutes or until chicken is tender and no longer pink, turning once.

Yield: 4 servings
Calories: 162
Fat: 3g
Fiber: 1g

Turkey Stir Fry

Turkey Stir Fry

1/4 C. soy sauce
2 T. each ketchup, white wine vinegar and sugar
1/2 C. fat-free chicken broth
2 T. cornstarch
2 C. cooked (leftover) turkey, cut into strips
1 T. vegetable oil
1 small sliced onion
1 medium sweet potato, peeled, halved and cut into 1/4-inch slices
2 C. broccoli florets
1 large red bell pepper, cut into 1-inch pieces
1/2 C. water

In a small bowl for the sauce: Combine soy sauce, ketchup, vinegar, sugar, broth and cornstarch. In another small bowl, combine 2 T. sauce and turkey and marinate at room temperature 30 minutes. In a large nonstick skillet, heat oil over medium-high. Add onion; stir-fry 2 minutes. Add potato, broccoli and pepper; stir-fry 2 minutes. Add 1/2 C. water; cover. Cook 6 to 8 minutes or until potato is tender. Stir remaining sauce. Add sauce along with turkey to skillet; cook, stirring 3 minutes or until thickened.

Yield: 6 servings
Calories: 181
Fat: 5g
Fiber: 2g

Fettuccine with Creamy Mushroom Sauce

Fettuccine with Creamy Mushroom Sauce

12 ounces fettuccine pasta
1 tsp. olive oil
3/4 pound sliced fresh mushrooms
1/2 C. sliced scallions
1 tsp. minced garlic
1 C. diced tomato
1/4 C. chopped fresh basil
1 tsp. salt
1/2 C. reduced-fat ricotta cheese
Freshly grated Parmesan cheese for garnish
Freshly ground black pepper to taste

Cook pasta according to directions without salt or oil; drain, except reserve 1/4 C. cooking liquid. Set liquid aside. Return pasta to cooking pot. Meanwhile, in a large nonstick skillet, heat oil until hot. Add mushrooms, scallions and garlic; cook, stirring frequently, until mushrooms are tender, 5 or 6 minutes. Stir in tomato, basil and salt; cook until tomato is just warm, about 1 minute. To pasta in pot, stir in ricotta cheese and enough of reserved cooking liquid to make a cream sauce. Add mushroom mixture; toss. Garnish with Parmesan and freshly ground black pepper.

Yield: 4 servings
Calories: 392
Fat: 4g
Fiber: 4g

Shrimp and Orzo

Shrimp and Orzo

3 C. reduced-sodium chicken broth
1 1/4 C. orzo pasta
1/2 C. each frozen green peas and packaged shredded carrots
1/2 C. cooked, peeled medium shrimp
1/4 C. prepared sun-dried tomato pesto
1 diced plum tomato
1/4 C. freshly grated Parmesan cheese

In a large pot or Dutch oven, bring broth to boil; add orzo. Cover and simmer 5 minutes. Add peas and carrots. Cover and simmer 5 minutes, until broth is almost absorbed. Add shrimp, pesto, tomato and 2 T. Parmesan cheese. Cover and let stand 2 minutes. Top with remaining cheese.

Yield: 6 servings
Calories: 355
Fat: 11g
Fiber: 3g

Greek Vegetable Medley

Greek Vegetable Medley

2 T. olive oil, divided
3 medium sliced onions
2 minced garlic cloves
2 pounds medium potatoes, peeled and sliced into 1/4-inch rounds
2 pounds large zucchini, sliced into 1/3-inch rounds
1 each large red and green bell pepper, deseeded and cut into thin rounds
Salt and freshly ground pepper to taste
1 1/2 C. coarsely chopped plum tomatoes, drained of their juices
1/2 C. chopped parsley
1 tsp. dried oregano
Water

Heat oven to 350 degrees. Heat 1 T. oil in a large, nonstick skillet and cook onions and garlic until onions are softened, or about 5 minutes. In a large, shallow baking dish coated with cooking spray, place potatoes, zucchini and peppers in one overlapping layer, alternating them. Season with salt and pepper and sprinkle with sauteed onions and garlic. Pour tomatoes evenly over layered vegetables, season with parsley and oregano, and add remaining 1 T. olive oil. Add enough water to come halfway up the vegetables. Bake 1 to 1 1/2 hours or until all the vegetables are tender.

Yield: 6 servings
Calories: 215
Fat: 5g
Fiber: 7g

Lentil Salad with Watercress

Lentil Salad with Watercress

2 T. each olive oil, balsamic vinegar and water
1/4 tsp. each salt and freshly ground black pepper

3 1/2 C. water
1 14 1/2-ounce can reduced-sodium chicken broth
1 C. dried lentils
1/2 yellow onion
2 garlic cloves
1 bay leaf

1 large diced tomato (about 1 C.)
1/2 C. chopped red onion
1/3 C. chopped Italian parsley
1 T. chopped fresh sage
1 bunch watercress, tough stems removed

In a small bowl, combine the oil, vinegar, water, salt and pepper; set aside. In a medium saucepan, bring the 3 1/2 C. water, chicken broth, lentils, onion half, garlic cloves and bay leaf to a boil; reduce heat and simmer 20 to 25 minutes, until tender. Drain and discard onion, garlic and bay leaf. Toss lentils with half the dressing. Add tomato, red onion, parsley and sage; toss. Arrange watercress on serving plate and sprinkle with remaining dressing; spoon salad over watercress.

Yield: 4 servings
Calories: 254
Fat: 8g
Fiber: 16g