Icy Gazpacho with Fresh Lime

Icy Gazpacho with Fresh Lime

1 large red bell pepper
2 large tomatoes or 6 plum tomatoes (about 1 pound)
1 large cucumber, peeled, halved lengthwise, seeded
1/2 medium yellow onion
1 cup tomato juice
1/2 cup chopped fresh cilantro, without stems
1/4 cup balsamic vinegar
2 tablespoons fresh lime juice
Salt and pepper to taste

Roast the whole red pepper under a broiler or over a gas flame, turning occasionally, until the skin blisters and chars all over. Place in a bowl, cover with a lid, and allow it to steam to loosen the skin, or place in a paper bag until it is just cool enough to handle.. Carefully peel away the skin and remove the seeds. Cut the pepper into medium dice and set aside. Cut half of the tomatoes, half of the cucumber, and half of the onion into 1-inch pieces and transfer to the bowl of a food processor or a blender jar. Add the roasted bell pepper and process to a puree. Transfer mixture to a medium mixing bowl. Add tomato juice, cilantro, and vinegar. Seed the remaining tomato. Cut remaining tomato, cucumber, and onion into medium dice and add to the soup. Refrigerate until chilled. Add lime juice before serving and season with salt and pepper. Serve well chilled. For a less chunky gazpacho, thin with additional tomato juice.

Yield: 1½ quarts; 4 (1½-cup) servings
Calories: 70
Fat: 1g
Fiber: 2.5g

Salad Romesco

Salad Romesco

For Dressing:
1 medium red bell pepper
1/4 cup almonds, toasted
3 cloves garlic, peeled
1 teaspoon grated lemon peel
1/4 cup red wine vinegar or balsamic vinegar
1/3 cup extra-virgin olive oil
Salt and pepper to taste

For Salad:
6 cups baby spinach, rinsed and dried
1 1/2 cups cherry tomatoes (about 8 ounces), quartered
1 cup diced, seeded cucumber
1/4 cup sliced, pitted kalamata olives
1 tablespoon finely chopped fresh oregano
1 tablespoon finely chopped fresh mint leaves
Salt and pepper to taste

Prepare dressing: Roast bell pepper whole under a broiler or on the stovetop, turning occasionally until skin blisters and chars all over. Place in a bowl, cover with a lid, and let steam to loosen the skin. When it is just cool enough to handle, remove from bowl and carefully peel away skin and remove seeds. Cut the pepper into medium dice and place in bowl of a food processor or blender. Add almonds, chile, garlic, lemon peel, and vinegar. Process until smooth. With the machine running, add the olive oil in a thin stream through the feed tube; the sauce will thicken. Season with salt and pepper. There will be about 1 cup of dressing. Prepare salad: Combine all salad ingredients in a large mixing bowl. Pour 3 tablespoons of the dressing over salad and toss well. Season with salt and pepper. Serve immediately. Reserve extra dressing for another use.

Note: To toast almonds, spread nuts on an ungreased sheet pan. Bake in a preheated 350 degree Fahrenheit oven about 6 minutes, stirring occasionally, or until golden brown.

Yield: 6 servings
Calories: 62
Fat: 4g
Fiber: 2g

Barbecued Lentils

Barbecued Lentils

1 tablespoon olive oil
1 cup chopped red onion
1 tablespoon minced garlic
2 teaspoons chili powder
1 teaspoon mustard powder
2 cups fat-free chicken or vegetable broth
3/4 cup tomato sauce
3 tablespoons balsamic vinegar
1 tablespoon Dijon mustard
2 tablespoons agave nectar or honey
1 1/2 cups dry (uncooked) brown lentils, rinsed
Salt and pepper to taste

Heat olive oil in a 2-quart saucepan over medium heat. Add onion and sauté until softened and translucent, about 3 minutes. Add garlic and spices and sauté until fragrant, about 1 minute; do not brown garlic. Add broth, tomato sauce, vinegar, mustard, agave, and lentils, stir well, and bring to a boil. Reduce heat to low, cover, and simmer until lentils are tender, but intact, about 30 minutes. Lentil cooking times vary. If necessary, add an additional ¼ cup water and simmer for 5 minutes longer if lentils are not tender. Season with salt and pepper.

Yield: 2 quarts; 8 (½-cup) servings
Calories: 176
Fat: 2g
Fiber: 8.9g

Tomato-Lentil Soup

Tomato-Lentil Soup

1/2 cup dried brown lentils
4 cups fat-free chicken or vegetable broth
1 tablespoon olive oil
1 1/2 teaspoons black or yellow mustard seeds
1 pound plum tomatoes, peeled, seeded, and chopped
3 tablespoons finely chopped, peeled fresh ginger
1 clove garlic, minced
1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon ground turmeric
Pinch cinnamon
1/4 cup chopped fresh cilantro, without stems
Salt to taste

Wash lentils and drain well in a sieve. Add lentils and 1½ cups of the chicken broth to a 2-quart saucepan. Bring to a boil, reduce heat, and simmer lentils over low heat until they are tender, but still retain their shape about 20 minutes. Meanwhile, heat olive oil in a heavy 4-quart saucepan over medium-high heat until hot but not smoking. Add mustard seeds and cook, stirring, until seeds just begin to pop. Carefully add tomatoes, ginger, garlic, and spices. Simmer until the tomatoes are softened and the spices are fragrant, about 4 minutes. Add 1½ cups of the broth; bring to a boil. Reduce heat and simmer, stirring occasionally, for about 4 minutes. Carefully transfer the tomato-ginger mixture to the bowl of a food processor or a blender jar. Process or blend until smooth. Return to saucepan and add cooked lentils and the remaining 1 cup of chicken broth, stirring to incorporate. Bring soup to a boil, stirring occasionally. Stir in cilantro. Season to taste with salt.

Yield: 1¼ quarts; 6 (¾-cup) servings
Calories: 112
Fat: 4g
Fiber: 5.1g

Curried Vegetable Stew

Curried Vegetable Stew

1 tablespoon extra-virgin olive oil
1 medium red onion, finely chopped
1 medium green bell pepper, deseeded and finely chopped
1/2 cup chopped carrot
1/2 cup chopped celery
3 garlic cloves, minced
2 tablespoon minced, peeled fresh ginger
1 tablespoon curry powder
2 large tomatoes, peeled, seeded, and chopped, or 1 cup tomato sauce
1 bay leaf
4 cups fat-free chicken or vegetable broth
1 1/2 cups cooked pinto beans or black beans
3 tablespoons creamy or crunchy natural peanut butter (or almond butter)
1/4 cup chopped fresh cilantro
1/2 pound baby spinach leaves or other fresh greens, torn into bite-size pieces
Salt and pepper to taste

Heat olive oil in a 4-quart saucepan or Dutch oven over medium heat. Add onion, bell pepper, carrot, and celery and sauté until soft and translucent, about 5 minutes.
Add garlic, ginger and curry powder and sauté until fragrant; do not brown garlic. Add the tomatoes and bay leaf and cook, uncovered, until tomatoes are slightly reduced, about 3 minutes. Add the broth and bring the mixture to a boil. Reduce heat to low. Stir in beans and peanut butter until combined. Cook until heated through, about 2 minutes. Stir in cilantro and spinach. Serve immediately.

Yield: 2 quarts; eight (1-cup) servings
Calories: 145
Fat: 6g
Fiber: 5.4g

Grilled Italian Flank Steak with Roma Tomatoes

Grilled Italian Flank Steak with Roma Tomatoes

Marinade:
1/4 cup balsamic vinegar
1/4 cup water or low sodium beef or chicken broth
1 tablespoon chopped garlic
1 tablespoon chopped fresh basil (or 1 teaspoon dried basil)
1 tablespoon chopped fresh thyme (or 1 teaspoon dried thyme)
1 teaspoons ground mustard seed
1/2 teaspoon ground black pepper
Olive oil cooking spray
1 1/4 pounds flank steak, trimmed of all visible fat
8 Roma tomatoes, halved crosswise

Combine marinade ingredients in a large zip-top plastic bag. Add steak and seal the bag. Marinate, refrigerated for at least 2 hours, (but no longer than 12) turning the steak occasionally. Prepare a fire in a charcoal grill or preheat a gas grill or broiler. Lightly coat the grill rack with cooking oil spray. Position the cooking rack 4�6 inches from the heat source. Remove the steak from marinade; drain and blot to remove excess marinade. Place the steak and tomatoes on the grill rack or broiler pan. Grill or broil until browned, 4�5 minutes on each side for the steak and about 3 minutes on each side for the tomatoes. Watch steak carefully as the balsamic can cause it to burn if not properly blotted. Check the steak for doneness by cutting into the meat. Let stand for 5 minutes on a cutting board. Cut the meat across the grain into very thin slices.

Yield: 4 servings
Calories: 261
Fat: 11g
Fiber: 1.7g

Lemon Crinkle Cookies

Lemon Crinkle Cookies

Lemon Crinkle Cookies½ C. Butter, Softened
1 C. Granulated Sugar
½ tsp. Vanilla Extract
1 whole Egg
1 tsp. Lemon Zest
1 T. Fresh Lemon Juice
¼ tsp. Salt
¼ tsp. Baking Powder
â…› tsp. Baking Soda
1-½ C. All-purpose Flour
½ C. Powdered Sugar

Preheat oven to 350 degrees. Grease light colored baking sheets with non stick cooking spray and set aside. In a large bowl, cream butter and sugar together until light and fluffy. Whip in vanilla, egg, lemon zest and juice. Scrape sides and mix again. Stir in all dry ingredients slowly until just combined, excluding the powdered sugar. Scrape sides of bowl and mix again briefly. Pour powdered sugar onto a large plate. Roll a heaping tsp. of dough into a ball and roll in powdered sugar. Place on baking sheet and repeat with remaining dough. Bake for 9-11 minutes or until bottoms begin to barely brown and cookies look matte {not melty or shiny}. Remove from oven and cool cookies about 3 minutes before transferring to cooling rack. If using a non stick darker baking tray, reduce baking time by about 2 minutes.

Spaghetti Squash Marinara

Spaghetti Squash Marinara

Olive oil cooking spray
1 medium spaghetti squash (about 1 1/2 pounds)
2 cups low fat marinara sauce
2 tablespoons chopped fresh basil or parsley
2 tablespoons grated Romano or Parmesan cheese
Preheat oven to 375 degrees Fahrenheit. Lightly coat a baking sheet with cooking oil spray.

Wash the outside of the squash and cut in half lengthwise. Remove seeds. Pierce the outside of each half a few times with a fork. Place squash cut side down on baking sheet and bake until very tender when tested with a fork, about 45 minutes. Cool slightly. Meanwhile, warm pasta sauce and prepare remaining ingredients. Keep sauce warm. Using the tines of a fork, rake the spaghetti-like threads of squash into a mixing bowl. Discard skin. There will be about 3 cups of spaghetti squash. Pour hot pasta sauce over squash and toss gently. Divide �spaghetti� between serving plates and garnish with herbs and cheese.

Yield: 4 servings
Calories: 125
Fat: 4g
Fiber: 4.2g

Lisa Andreone’s Slivered Pork Stir-Fry with Garlic Broccoli and Sesame

Lisa Andreone’s Slivered Pork Stir-Fry with Garlic Broccoli and Sesame

2 cups broccoli, chopped in 1-inch pieces
3/4 cup chicken broth, divided
1/2 cup chopped green onions
2 tablespoons chopped garlic
2 tablespoons peeled chopped ginger
2 teaspoons olive oil, divided
1 cup chopped yellow onion
1 red Bell pepper, halved, seeded and diced
2 teaspoons olive oil
1 pound boneless pork tenderloin, cut in thin strips, 1/2-inch wide and 2-inches long
1 tablespoon low sodium soy sauce

Garnish:
1 tablespoon toasted sesame seeds

Steam broccoli for about 2 minutes, until bright green but still firm. Drain; rinse with cold water to stop cooking; drain again. (If using frozen broccoli cuts, thaw broccoli but omit this cooking step.) Combine 1/4 cup of the broth, the green onion, garlic and ginger in food processor or blender and pulse until mixture is minced. Set aside. Heat 1 teaspoon of the oil in a large nonstick sauté pan over medium-high heat. Add onion and bell peppers; sauté 5 minutes or until vegetables are just tender. Transfer to bowl and cover with towel to retain heat. Add remaining olive oil to pan over medium-high heat. Add green onion mixture and sauté for about 1 minute, stirring constantly. Add pork strips and soy sauce to skillet and sauté for four minutes or until pork is nearly cooked. Add the remaining 1/2 cup of broth and bring to a boil. Add broccoli to skillet and stir until broccoli is cooked through, about 3 minutes. Add onion and bell pepper back to pan. Divide between 4 dinner plates and garnish with sesame seeds. Serve immediately.

Note: It’s easier to slice pork thinly if you place it in freezer for about 30 minutes first.

Yield: 4 servings
Calories: 311
Fat: 13g
Fiber: 3.9g

Grilled Salmon Burgers

Grilled Salmon Burgers

1 pound skinless salmon fillet, cut into 1-inch dice
1 tablespoon Dijon-style mustard
1 tablepoon grated lime peel
1 tablespoon minced peeled fresh ginger
1 tablespoon chopped fresh cilantro
1 teaspoon low sodium soy sauce
1/2 teaspoon ground coriander
Salt
Pepper
Fresh lime wedges and cilantro sprigs

Lightly coat grill rack with cooking oil spray. Preheat barbecue grill to medium hot. In the bowl of a food processor, pulse the salmon just enough to grind it coarsely. Transfer the salmon to a large bowl and mix in the remaining ingredients. Form salmon into four patties and season with salt and pepper. Grill or sauté the burgers, turning once, until done, 4 minutes per side for medium. Garnish with fresh lime wedges and cilantro sprigs.

Yield: 4 servings
Calories: 217
Fat: 9g
Fiber: .5g

Kelly Mac Snack

Kelly Mac Snack

22 dry roasted unsalted almonds
1 tablespoon dark chocolate chips
2 tablespoons raisins

Toss all together and go. Eat instead of an energy bar.

Calories: 217
Fat: 16g
Fiber: 3.9g

Matt Hoover’s Chicken with Chipotle Tabasco

Matt Hoover’s Chicken with Chipotle Tabasco

1 8-ounce boneless skinless chicken breast
Chipotle Tabasco Sauce (to taste)
1/2 teaspoon garlic salt

Lightly coat grill rack with cooking oil spray. Preheat barbecue grill to medium hot. Grill chicken, until done, 4 minutes per side. Season with Chipotle sauce and garlic salt. Enjoy!

Yield: 1 Serving
Calories: 249
Fat: 3g
Fiber: 0g

Roast Asparagus with Smoked Salmon

Roast Asparagus with Smoked Salmon

1 pound asparagus, tough ends snapped (about 16 medium spears)
2 teaspoons extra-virgin olive oil
Sea salt and freshly ground pepper
4 thin slices smoked salmon, (about four ounces) each cut in 4 lengthwise strips

Preheat the oven to 425 degrees. Place asparagus spears on baking sheet so they are not touching. Drizzle spears with oil and sprinkle with salt and pepper. Roast for five to ten minutes, turning once, until tender crisp. Do not overcook or they will be too soft and difficult to handle. When cool enough to handle, wrap each stalk with a very thin slice of smoked salmon. Serve immediately or chill to serve later.

Yield: 4 four-spear servings
Calories: 68
Fat: 4g
Fiber: 1.3g

Kelly Minner’s Cream Cheese Roll-ups

Kelly Minner’s Cream Cheese Roll-ups

2 slices of roast turkey or turkey bologna (2 ounces)
2 tablespoons fat free cream cheese with chives (or garden vegetable flavor)

Place meat slices on flat surface. Spread thinly with cream cheese mixture. Roll tightly. Cover and refrigerate until use.

Yield 2 servings
Calories: 83
Fat: 5g
Fiber: 0g

Crispy Pita Triangles

Crispy Pita Triangles

6 six-inch whole grain pita breads
Olive oil cooking spray
3/4 teaspoon garlic powder, onion powder, or seasoning such as Mrs. Dash

Preheat oven to 375 degrees Fahrenheit. With a sharp knife, cut each pita bread in half, then each half into 4 triangles. Carefully separate each triangle into 2 pieces. There should be 16 small triangles per pita bread. Arrange triangles in a single layer on two baking sheets. Lightly coat triangles with cooking spray. Sprinkle with seasoning powder. Gentle toss and rearrange to cover baking sheet Bake for 5 minutes. Remove from oven and using a metal spatula, gently turn pitas over and continue to bake until crisp and golden brown, about 8 minutes longer. Chips will get crispy as they cool. Store in airtight containers or self-sealing plastic bags.

Yield: 12 eight- triangle servings
Calories: 96
Fat: 1g
Fiber: 2.6g

Turkey & Vegetable Pita Pizza Snacks

Turkey & Vegetable Pita Pizza Snacks

1 whole wheat pita bread (approx 6-inch)
2 tablespoons low fat pizza sauce
1 ounce thinly sliced turkey
1 tablespoon chopped yellow onion
1 tablespoon chopped Bell pepper
1 tablespoon finely diced pineapple
2 tablespoons shredded fat free Mozzarella cheese

Preheat oven to 425 degrees Fahrenheit. Spread tomato sauce over pita bread. Top with sliced turkey, onion, pepper, pineapple. Sprinkle with shredded cheese. Place the pita(s) on a baking sheet and bake in the preheated oven for about 8 minutes, or until the pita bread has reached desired crispness and cheese is melted.

Yield: 1 pizza
Calories: 199
Fat: 6g
Fiber: 3.1g

Salsa Vinaigrette

Salsa Vinaigrette

1 cup roast tomato salsa (or your favorite salsa)
1/4 cup cider vinegar
3 tablespoons extra virgin olive oil
1/2 teaspoon ground black pepper

Combine vinaigrette ingredients in blender or food processor until smooth. There will be about 1 cup vinaigrette.

Yield: 1 cup; 16 (1-tablespoon) servings
Calories: 28
Fat: 3g
Fiber: .3g

Peanutty Spread

Peanutty Spread

1 cup silky tofu, drained (about 9 ounces)
1/3 cup peanut butter
4 teaspoons honey
2 teaspoons lime juice

Place all ingredients in jar of blender or bowl of food processor. Blend or process until smooth. Add a few teaspoons of water if necessary. Store in refrigerator

Yield: 1 ½ cups; 12 (2-tablespoon) servings
Calories: 67
Fat: 5g
Fiber: .5g

Moroccan Mint Tea

Moroccan Mint Tea

2 tablespoons loose leaf green tea or 3 green tea bags
3/4 cup lightly packed fresh mint leaves
1 teaspoon grated lemon peel
4 cups boiling water

Place tea, mint leaves, and lemon peel in a pot or small saucepan and add the boiling water. Cover and allow it to steep for 8 minutes. Using a strainer, pour the tea into small cups or heatproof glasses.

Yield: 4 cups; 4 (1- cup) servings
Calories: 4
Fat: 0g
Fiber: 0g

Tangy Mustard-Tahini Sauce

Tangy Mustard-Tahini Sauce

2/3 cup Dijon mustard
1/2 cup tahini
1/2 cup soft silken tofu
1/3 cup fresh lemon juice

Combine all ingredients in a blender and blend until smooth. For a thinner sauce, add 1 to 2 tablespoons water. Pour into an airtight container and refrigerate.

Yield: 2 cups; 32 (1-tablespoon) servings
Calories: 31
Fat: 2g
Fiber: 0g

Easy Raspberry Sorbet

Easy Raspberry Sorbet

2 cups frozen raspberries (or other frozen fruit)
3 tablespoon apple juice or orange juice
fresh mint leaves
Optional: 1/2 teaspoon cinnamon or vanilla extract

Place the frozen fruit and the juice in the jar of a blender or bowl of a food processor. Blend or process until smooth, scraping down the sides of the container as necessary. Add extra juice if needed. Best if served immediately though it can be frozen. Garnish with fresh mint.

Yield: 4 servings
Calories: 36
Fat: 0g
Fiber: 4.2g

Wild Rice & Toasted Almonds

Wild Rice & Toasted Almonds

1 teaspoon olive oil
1 cup wild rice, rinsed and drained
1/2 cup sliced mushrooms
1/2 cup chopped yellow onion
2 tablespoons chopped almonds (or almond meal)
1 tablespoon minced garlic
2 teaspoons chopped fresh thyme (or 1 teaspoon dried)
2 cups fat free chicken broth or vegetable broth
1/2 cup water

Preheat oven to 375 degrees Fahrenheit. In a large non stick sauté pan, heat olive oil over medium heat. Add all ingredients except broth and water. Cook about 5 minutes, stirring constantly until mixture is fragrant and onions are just starting to soften. Do not allow garlic or nuts to brown. Transfer mixture to a 2 quart baking dish. Meanwhile, bring stock and water to a boil and pour over rice mixture in baking dish. Cover with foil and bake 1 hour. Serve hot.

Yield: 6 (1-cup) servings
Calories: 173
Fat: 4g
Fiber: 3.1g

Chilled Red Pepper Soup with Garlic-Parmesan Crisps

Chilled Red Pepper Soup with Garlic-Parmesan Crisps

4 red bell peppers (about 2 1/2 C.), stems removed, quartered, and seeded
1 T. extra-virgin olive oil
3 medium shallots, chopped (1/2 C.)
1 clove garlic, minced
3 1/2 C., reduced-sodium chicken broth
Salt and pepper
Fresh basil leaves, thinly sliced

Pita Crisps:
1 whole-wheat pita bread
1 clove garlic, halved
1 tsp. olive oil
2 T. grated Parmesan cheese

Preheat broiler. Line a large baking sheet with foil. Roast pepper quarters, skin up, for 15 minutes, until charred. Remove to paper bag. The steam released as they cool will loosen the skin. Using a small knife, peel off and discard charred skin. Chop peppers. Warm 1 T. oil in large heavy saucepan over medium-low heat. Add shallots; cook 3 minutes, until soft, stirring. Add garlic; cook 1 minute, stirring. Add chopped peppers, broth, salt, and pepper. Increase heat; bring to a simmer. Reduce heat; let simmer 20 minutes, uncovered, until vegetables are very soft. Using a slotted spoon, transfer mixture to food processor or blender; puree. Add broth from pan; blend on high speed until smooth. Chill soup at least 6 hours or over night. Preheat oven to 350 degrees. Using scissors, separate pita to make two rounds. Rub with a garlic half; brush lightly with oil, then sprinkle with cheese. Bake for 15 minutes. Cut each round into 4 wedges. To serve: Whisk soup to blend. Thin with additional broth or add salt, if necessary. Top serving with crisps and basil slices.

Yield: 4 servings
Calories: 175
Fat: 8g
Fiber: 7g

Chilled Snap Peas with Creamy Tarragon Dressing

Chilled Snap Peas with Creamy Tarragon Dressing

1/2 lb. sugar snap peas, trimmed (about 2 C.)
1 T. reduced-fat mayonnaise
1 T. low-fat plain yogurt or nonfat buttermilk
1 1/2 tsp. chopped fresh tarragon or 1/2 tsp. dried
Salt and freshly ground pepper to taste

Steam peas over 2 inches of boiling water, stirring once, until crisp-tender, 5 to 7 minutes. Transfer to a baking sheet lined with paper towel. Refrigerate until chilled, about 20 minutes. Whisk mayonnaise, yogurt (or buttermilk), tarragon, salt and pepper in a medium bowl. Add peas; toss well to coat. Serve chilled.

Yield: 2 servings
Calories: 90
Fat: 2g
Fiber: 4g

Cilantro Pesto Dip

Cilantro Pesto Dip

1/3 C. walnuts
1 large bunch cilantro, leaves and stems intact
1 garlic clove, peeled
1/4 C. extra-virgin olive oil
3 T. reduced-fat sour cream
2 tsp. fresh lemon juice
1/4 tsp. salt

Heat oven or toaster oven to 275F. Spread walnuts on a baking tray and bake until fragrant and lightly browned, about 10 minutes. Cool slightly, about 3 minutes.
Chop cilantro, garlic, and walnuts in a food processor, about 25 seconds. With machine running, add oil in a steady stream. Add sour cream, lemon juice, and salt. Pulse a few times to combine. Serve or refrigerate until needed.

Yield: 8 servings
Serving Size: 1 T.

Calories: 100
Fat: 10g
Fiber: 0g

Coconut Chicken

Coconut Chicken

1 T. extra virgin olive oil
1/2 lb. chicken breast tenders
1/2 T. chicken broth
1/2 medium onion, chopped
1 cloves garlic, minced
3/8 tsp. dried cilantro
1/2 tsp. grated fresh ginger
1/2 tsp. finely grated lemon peel
1/16 tsp. ground cumin
1/2 Pinch of ground turmeric
1/2 C. light coconut milk (no sugar added)
1 T. macadamia nuts, finely ground
1/2 tsp. sugar substitute
1/8 tsp. ground red pepper
1/2 T. tamarind paste (available in Indian and specialty food markets)
1 tsp. water
Chopped scallion, for garnish

Heat the oil in a large skillet over medium-high heat. Add the chicken and cook for 5 minutes per side, or until browned and no longer pink in the center. Remove the chicken to a plate and set aside. Heat the broth in the same skillet. Add the onion, garlic, cilantro, ginger, lemon peel, cumin, and turmeric and cook for 5 minutes, or until the onion is tender but not browned. Stir in the coconut milk, nuts, sugar substitute, and red pepper. Return the chicken to the skillet, cover, and simmer for 10 minutes, or until the chicken is cooked through. Remove the chicken to a plate and keep warm. Do not discard the sauce in the pan. In a small bowl, combine the tamarind paste and water. Stir into the sauce in the skillet and gently boil until thickened and the mixture measures about 1/2 C. Evenly divide the chicken among 2 serving plates. Top with sauce and garnish with the scallion.

Yield: 2 servings
Calories: 360
Fat: 25g
Fiber: 3g

Coconut Shrimp Curry

Coconut Shrimp Curry

1 C. unsweetened light coconut milk, divided
1 tsp. red Thai curry paste
1/2 large red pepper, thinly sliced
1/2 small onion, thinly sliced
2 tsp. Splenda or sugar substitute
1 tsp. fish sauce
10 – 12 oz extra-large shrimp
1 T. fresh lime juice
Sliced fresh basil leaves and fresh lime wedges for garnish

In medium saucepan over medium heat, bring 1/4 C. of the coconut milk and the curry paste to simmer. Add peppers and onions; cook 4 minutes, stirring often. Stir in remaining 3/4 C. coconut milk, Splenda, and fish sauce. Bring to a simmer; let cook 1 minute. Add shrimp; cook 3 minutes, until shrimp is cooked through, stirring once to flip shrimp. Remove from heat; stir in lime juice. Serve over rice, garnished with basil and additional lime.

Yield: 2 servings
Calories: 399
Fat: 19g
Fiber: 2g

Cod with Artichokes and Basil

Cod with Artichokes and Basil

3/4 lb. cod fillet
1/2 T. plus 3/4 tsp. extra-virgin olive oil
1/2 T. dried basil
5 oz. marinated artichoke hearts (about 6 pieces), plus 1/2 T. liquid from jar
Salt and freshly ground black pepper

Heat oven to 450°F. Place cod in an ovenproof baking dish, brush with oil, sprinkle with basil, and season with salt and pepper. Arrange artichoke hearts around fish and drizzle with artichoke liquid. Bake until fish is opaque and just flakes with a fork, 12 to 14 minutes. Remove from oven and serve hot.

Yield: 2 servings
Calories: 250
Fat: 10g
Fiber: 3g

Grilled Potato Chips with Chive Dip

Grilled Potato Chips with Chive Dip

3/4 C. low-fat sour cream
2 oz. soft goat cheese
1 small shallot, minced
1 T. fresh lemon juice
1 T. fresh chives, chopped
1 tsp. kosher salt
1/2 lb. fingerling potatoes
1/2 lb. Peruvian purple potatoes
2 T. olive oil

In a small bowl, combine the sour cream, goat cheese, shallot, lemon juice, chives, 1/4 tsp. of the salt, and 1/4 C. of water and stir until smooth. Set aside. Using a mandoline or knife, cut the potatoes lengthwise into very thin slices. In a large bowl, combine the potatoes, oil, and remaining salt and toss well. Heat a grill pan (a cast-iron pan with ridges) over medium heat and add a single layer of potatoes. Cook until golden brown and crispy, 4 to 5 minutes per side. Cook the remaining potatoes in batches. Serve the hot potatoes with the dip.

Yield: 4 servings
Calories: 263
Fat: 16g
Fiber: 2g

Ham and Pineapple Spears

Ham and Pineapple Spears

1 lb. baked ham (such as Black Forest), thinly sliced
1 pineapple, peeled and cut into 20 long spears
2 T. olive oil
2 T. balsamic vinegar
3 inner celery stalks, cut into 3-inch pieces (optional)

Fold each slice of ham in half and wrap it around the center of a pineapple spear. Heat 1 T. of the oil in a large nonstick skillet over medium heat. Place 10 of the wrapped pineapple spears in the pan. Sear on each side until golden, about 2 minutes. Drizzle 1 T. of the vinegar over the pineapple spears and cook until the vinegar bubbles up and thickens slightly, about 1 minute. Transfer to a plate and cover with foil while repeating the cooking instructions with the remaining ingredients. Serve with the celery stalks, if desired.

Yield: Makes 4 servings
Calories: 273
Fat: 10.9g
Fiber: 1.7g

Easy Pickled Carrots

Easy Pickled Carrots

1 32-oz. jar pickles
1 1/2 lb. slender carrots, peeled

Remove the pickles from the jar and reserve for another use. Add the carrots to the pickle juice, cutting them to fit the jar, if necessary. Screw on the lid and refrigerate for at least 3 days.

Yield: Makes 12 to 16 servings
Calories: 13
Fat: 0g
Fiber: 1g

Provolone and Roasted Pepper Crisps

Provolone and Roasted Pepper Crisps

2 pitas, sliced in half to make 4 round pieces
4 T. olive oil
1 tsp. paprika
1/2 tsp. dried oregano
1/2 tsp. kosher salt
1 12-oz. jar roasted red peppers, drained and cut into strips
4 slices lemon
1 clove garlic, sliced
1 C. grated provolone

Heat broiler to high. Arrange the pitas on a baking sheet, cut-side up. Brush with 2 T. of the oil, then sprinkle with the paprika, oregano, and 1/4 tsp. of the salt. Place under broiler to crisp, about 2 minutes; set aside. Heat the remaining 2 T. of oil in a skillet. Add the peppers, lemon, garlic, and the remaining salt. Saute until the peppers are hot and fragrant, about 3 minutes. Spread the peppers evenly over the pita halves and sprinkle with the provolone. Return to broiler and cook until the provolone is melted, about 3 minutes. Cut into strips, if desired.

Tip: Almost any prepared vegetable from the deli counter can make a delicious substitute for the peppers. Try cured olives or marinated artichoke hearts or mushrooms.

Yield: 4 servings
Calories: 377
Fat: 21.5g
Fiber: 1g

Persimmon Tea

Persimmon Tea

3/4 C. sugar
1/2 lb. fresh ginger, scrubbed and cut into 1/2-inch slices
12 oz. dried persimmons
1/4 lb. pine nuts

In a large saucepan, combine 10 C. of water, the sugar, and ginger and bring to a boil. Simmer for 5 minutes, remove from heat, and add the persimmons. Let sit for at least 2 hours to allow the flavors to steep. Strain into a decanter. Cover and refrigerate up to 3 days ahead. Serve chilled in teacups garnished with pine nuts.

Note: Dried persimmons can be found in most Asian markets. You can also order them from www.justtomatoes.com. This “tea” is a traditional Korean digestif.

Yield: 8 servings
Calories: 73
Fat: 0g
Fiber: 0g

Corn Risotto

Corn Risotto

1 C. uncooked corn
4 C. chicken broth
4 T. butter
1 minced shallot
1 C. Arborio rice
1 C. cooked corn
1/2 tsp. fresh thyme leaves
Salt and freshly ground black pepper to taste
1/4 C. grated Parmesan

Puree 1 C. uncooked corn in a food processor until smooth. In a saucepan, heat 4 C. chicken broth to a simmer. In a large skillet, melt 4 T. butter. Add 1 minced shallot and sauté until soft, about 2 minutes. Add 1 C. Arborio rice and sauté, stirring, 3 minutes. Stir in 1 C. of the chicken broth and the pureed corn; cook, stirring, until the rice has absorbed the liquid, 5 to 7 minutes. Continue with the remaining broth, adding 1 C. at a time. After the last C. of broth has been absorbed, let the risotto cook 3 minutes, stirring. Add 1 C. cooked corn and 1/2 tsp. fresh thyme leaves; cook 2 minutes more. Stir in salt and freshly ground black pepper to taste and 1/4 C. grated Parmesan.

Yield: 4 servings
Calories: 270
Fat: 11g
Fiber: 3g

Maple-Glazed Salmon with Pineapple

Maple-Glazed Salmon with Pineapple

1/2 C. maple syrup
2 T. Dijon mustard
4 6-oz. salmon fillets
1 1/2 tsp. kosher salt
1/2 tsp. black pepper
1/2 fresh pineapple
1 jalapeno, seeded and finely chopped
2 C. cooked white rice

Heat broiler. Whisk together the maple syrup and mustard in a small saucepan over medium heat and bring to a boil. Simmer until slightly thickened, about 5 minutes. Remove from heat and set aside. Place the salmon in a foil-lined 9-by-13-inch baking dish. Season with the salt and pepper. Slice the peel from the pineapple half and cut it lengthwise into quarters, then cut each quarter into 1/2-inch-thick triangles. Scatter the pineapple and jalapeno around the salmon. Brush the salmon with the syrup mixture. Broil for 5 to 7 minutes, or until the salmon flakes easily when pricked with a fork and the inside is the same color throughout. Serve the salmon and pineapple with the rice and drizzle with the remaining glaze, if desired.

Yield: 4 servings
Calories: 557
Fat: 19.5g
Fiber: 1.g

Linguine with Caper and Green Olive Sauce

Linguine with Caper and Green Olive Sauce

1 T. olive oil
2 cloves garlic, thinly sliced
1/4 tsp. crushed red pepper flakes
1 26-oz. jar marinara sauce
1 6.75-oz. jar Spanish olives, drained and roughly chopped
1 3.5-oz. jar capers, drained and roughly chopped
1/2 C. fresh flat-leaf parsley, coarsely chopped
1/2 tsp. lemon zest
1 1-lb. box linguine

Heat the olive oil, garlic, and crushed red pepper in a large saucepan over medium heat until fragrant, about 2 minutes. Add the marinara sauce, olives, capers, parsley, and lemon zest. Reduce heat to low and simmer for about 15 minutes. Meanwhile, cook the linguine according to the package instructions. Drain and add the linguine to the sauce, tossing to coat. Transfer to a large serving dish and serve family-style. Tip: Capers and olives are often packed in brine, which can make a dish very salty. If you are watching your salt intake, rinse them before cooking.

Yield: 6 servings
Calories: 347
Fat: 8g
Fiber: 3.3g

Ravioli with Roasted Zucchini

Ravioli with Roasted Zucchini

4 small zucchini, sliced into ¼-inch rounds
2 T. olive oil
1 tsp. dried red chili flakes
2/3 C. freshly and finely grated Parmesan
1/4 tsp. freshly ground black pepper
2 T. kosher salt
2 cloves garlic, crushed
1 lb. cheese ravioli (preferably fresh)
3 T. chopped fresh flat-leaf parsley

Preheat oven to 400° F. Bring a large pot of water to a boil. Place the zucchini in a large baking dish in a single layer and drizzle with the oil, chili flakes, and 3 T. of the Parmesan, then season with the pepper and ½ tsp. of the salt. Add the garlic and roast for 20 minutes, tossing halfway through, until tender and just golden brown. Meanwhile, add the ravioli and the remaining salt to the boiling water. Return to a boil, stirring frequently to prevent the ravioli from sticking. Cook the ravioli for 3 minutes after they begin to float. Drain and place in a large bowl. Toss gently with the roasted zucchini, half the parsley, and half the remaining Parmesan. Serve immediately with the remaining parsley and Parmesan.

Yield: 4 servings
Calories: 368
Fat: 17g
Fiber: 3g

Pasta with Ricotta, Herbs, and Lemon

Pasta with Ricotta, Herbs, and Lemon

1 1-lb. box penne
2 T. unsalted butter, cut into pieces
1 C. fresh ricotta
1/3 C. roughly chopped mixed fresh herbs (such as chervil, tarragon, and flat-leaf parsley)
Zest of 1 lemon, grated
3/4 tsp. kosher salt
1/4 tsp. freshly ground black pepper

Cook the pasta according to the package directions. Reserving 1/3 C. of the water, drain the pasta, then return it to the pot. In a medium bowl, whisk together the butter, ricotta, and pasta water until a rich, creamy sauce forms. Pour the sauce over the hot pasta. Add the herbs, zest, salt, and pepper and toss. Tip: Ricotta can vary dramatically in taste and texture. Depending on the brand you use, you may need to add extra pasta water and butter to create a sauce that’s sufficiently creamy.

Yield: 4 servings
Calories: 573
Fat: 15.4g
Fiber: 4g

Poached Cod with Cabbage and Peas

Poached Cod with Cabbage and Peas

1 head Savoy cabbage
1 T. olive oil
1 T. unsalted butter
1/8 tsp. freshly ground pepper
1/2 tsp. plus 1 T. kosher salt
1/2 C. frozen peas, thawed
2 C. chicken broth
1/4 C. fresh lemon juice
4 cod fillets, about 6 oz. each

Shred the cabbage, reserving half in a resealable plastic bag for another use. Heat the oil and butter in a large skillet over medium heat. Add the remaining cabbage, the pepper, and 1/2 tsp. of the salt and sauté until soft and golden, 5 to 6 minutes. Add the peas and cook another minute. Remove from skillet to a plate, cover with foil, and set aside. Add the chicken broth, lemon juice, and remaining salt to the skillet and bring to a simmer. Place the cod in the pan and poach, covered, until opaque, about 4 minutes total, flipping carefully once. (Cook in batches if necessary.) Remove the cod from the pan, reserving 3 fillets for another use. Boil the poaching liquid over high heat until slightly thickened, about 2 minutes. Serve the cod over the cabbage, drizzling some of the cooking liquid over each fillet.

Yield: 4 servings
Calories: 334
Fat: 8g
Fiber: 6g

Moroccan Game Hens

Moroccan Game Hens

Canola oil
1 tsp. dried orange peel or freshly grated orange zest
1/2 tsp. garlic powder
1/2 tsp. ground coriander
1/2 tsp. ground cinnamon
1/4 tsp. salt
1/4 tsp. ground allspice
1/8 tsp. ground cardamom or cloves
1/8 tsp. ground white pepper
1/8 tsp. cayenne pepper
2 Cornish game hens

Set oven temperature to 450 degrees. Oil a large baking dish and place in the oven to preheat. Mix the orange peel, garlic powder, coriander, cinnamon, salt, allspice, cardamom, and peppers together. Rinse the game hens and discard the giblets or save for another use. Cut the hens in half with a sturdy knife. Trim away excess fat and discard. Lightly sprinkle some of the mixture over the hens. Lift the skin from the breast area and push the seasonings underneath. Carefully remove the hot baking dish from the oven. Place the hens in the dish. The baking dish will be very hot and the hens will sizzle. Bake uncovered for 25-30 minutes or until cooked through.

Yield: 4 servings
Calories (without skin): 240
Fat: 9g
Fiber: 0g