Lemon Caper Chicken

Lemon Caper Chicken

2 T. flour
1/2 tsp. each salt and pepper
4 (4- or 5-ounce) boneless, skinless chicken breast halves
1 T. vegetable oil
2/3 C. fat-free chicken broth
1/4 C. fresh lemon juice
1 T. rinsed and drained capers
1 T. minced parsley

Spoon flour and salt and pepper into large, resealable plastic bag; shake to mix. Add chicken and shake to coat. Remove chicken from bag and shake off extra flour. Heat oil in a large nonstick skillet over medium-high. Add chicken and cook, 3 to 4 minutes on each side or until chicken is no longer pink. Remove to a heated platter and cover to keep warm. To skillet, add broth and juice and deglaze skillet (scrape up any browned bits on bottom of skillet); cook 2 minutes or until sauce is slightly reduced. Stir in capers and parsley. Pour over chicken and serve immediately.

Yield: 4 servings
Calories: 178
Fat:5g
Fiber: 0g

Sizzling Soy Fajitas

Sizzling Soy Fajitas

1 (12-ounce) package frozen cooked vegetable protein crumbles (such as Morningstar Farms or Green Giant)
2 tsp. chili powder
1/4 tsp. each garlic powder, onion powder and dried oregano
6 (8-inch) fat-free flour tortillas
2 tsp. vegetable oil
1 medium onion, cut into rings
1/2 each green, red and yellow green bell peppers cut into strips
1 T. fresh lime juice
1/3 C. reduced-fat sour cream
Salsa for garnish

In a large, resealable plastic bag, combine frozen crumbles, chili powder, garlic powder, onion powder and oregano. Seal bag; shake well to coat. Set aside. Heat tortillas according to package directions; keep warm. Heat oil in a large nonstick skillet over medium-high heat until hot. Add onion and bell peppers; cook and stir 3 to 4 minutes or until onions begin to soften. Add seasoned crumbles; cook 2 or 3 minutes or until hot and vegetables are tender. Remove from heat; stir in lime juice. Divide mixture evenly among warm tortillas; roll. Serve with sour cream and salsa.

Yield: 6 servings
Calories: 237
Fat: 3g
Fiber: 5g

Cheesy Beef and Macaroni

Cheesy Beef and Macaroni

1 (14-ounce) package light macaroni and cheese dinner
1 pound lean ground beef
3/4 C. ketchup
2 T. prepared mustard
1 C. chopped tomato
Chopped dill pickles for garnish

Prepare macaroni and cheese dinner according to package directions. Meanwhile, in a large nonstick skillet over medium heat, brown ground beef 8 to 10 minutes or until no longer pink; drain well. Stir in ketchup and mustard; heat through. Spoon prepared macaroni and cheese onto a platter; top with beef mixture. Top with tomato and pickles. Serve immediately.

Yield: 4 servings
Calories: 274
Fat: 8g
Fiber: 1g

Saffron Rice Salad

Saffron Rice Salad

3/4 C. long-grain rice
1 (14 1/2-ounce) can fat-free chicken broth
1/8 tsp. saffron or turmeric
2 T. white wine vinegar
1 tsp. olive oil
1 clove minced garlic
1/4 tsp. white pepper
1/2 C. each chopped red and green bell pepper
1/4 C. sliced scallions
1/4 C. sliced black olives
Lettuce

Combine rice, broth and saffron or turmeric and microwave on high (100 percent power) for 5 minutes. Reduce power to low (30 percent power) and microwave 20 minutes. Let stand 5 minutes. Cool. In a large bowl, mix together vinegar, oil, garlic and pepper. Add cooked rice, bell peppers, scallions and olives; toss lightly. Serve on lettuce.

Yield: 4 servings
Calories: 171
Fat: 2g
Fiber: 2g

New-Age Chili

New-Age Chili

1 T. vegetable oil
1 each large chopped onion and green bell pepper
2 (12-ounce) packages Smart Ground soy protein (or another brand)
2 (15- to 19-ounce) cans mild chili beans (or pinto beans)
2 C. frozen corn
2 (14 1/2-ounce) cans Mexican-style stewed tomatoes and juice
2 cloves minced garlic
1 to 3 T. each cumin and chili powder
1 tsp. salt

Heat oil in a large pot on medium and cook onion and bell pepper 10 minutes or until softened. Add soy protein, beans, corn, tomatoes and juice, garlic, cumin, chili powder and salt; mix well. Simmer on low for 30 to 45 minutes or until flavors are blended, stirring occasionally. NOTE: If chili becomes too thick, thin with tomato juice or water.

Yield: 12 servings
Serving Size: 1 C.

Calories: 198
Fat: 2g
Fiber: 9g

Mediterranean Chickpea, Tomato, and Couscous Soup

Mediterranean Chickpea, Tomato, and Couscous Soup

2 tsp. olive oil
1 C. diced onion
4 C. chicken stock
1/2 tsp. cumin
1/4 tsp. cinnamon
1/4 tsp. salt and white pepper
1 1/2 C. chickpeas, drained
1 1/2 C. diced tomatoes, undrained
1/2 C. couscous
2 T. fresh parsley, chopped

Heat olive oil in a large saucepan over medium-high heat. Add onion, and saut� 3 minutes or until tender. Add the water and next 6 ingredients. Bring mixture to a boil; cover, reduce heat, and simmer 5 minutes, stirring occasionally. Add couscous, and cook 9 minutes. Stir in chopped parsley.

Yield: 7 servings
Calories: 171
Fat: 3g
Fiber: 6g

Chicken Thighs w/Barley, Garlic & Chardonnay

Chicken Thighs w/Barley, Garlic & Chardonnay

1/2 pound chicken thighs without skin, boned
4 cloves garlic, sliced thin
1/2 C. barley, rinsed and drained
1 can fat-free chicken broth
1 1/2 C. chardonnay
1 tsp. fresh rosemary leaves, snipped

Combine all ingredients in a slow cooker and cook on Low for at least 6 hours (3 1/2 hours on High). Serve in bowls and top with chopped green onions.

Yield: 2 Servings
Calories: 378
Fat: 4g
Fiber: 7g

Asparagus Pepper Salad

Asparagus Pepper Salad

1 large bunch fresh asparagus (about 4 C. after preparation)
1/3 C. extra virgin olive oil
2 tsp. balsamic vinegar
1/4 – 1/2 tsp. salt (to taste)
dash of black pepper
1/4 tsp. dry mustard
1 (2.25 ounce) can sliced black olives, drained
1 yellow or red bell pepper

Mix the olive oil, balsamic vinegar, salt, dry mustard, and pepper in a medium bowl (or in your serving bowl). Set aside. Prepare the asparagus by rinsing under cool water. Snap off the woody stems and lay the spears on a paper towel to dry. Rinse the bell pepper under cool water. Pat dry. Remove the stem end and scrape out the seeds and membrane from the inside. Thinly slice the pepper; then, add to the bowl with the olive oil mixture. Snap or slice the asparagus spears into 2 – 3 inch lengths and add them to the peppers and olive oil mixture. Allow the salad to marinate for at least 2 hours.

Yield: 8 servings
Calories: 108
Fat: 10g
Fiber: 2g

Chicken and Peach Salad Sandwich

Chicken and Peach Salad Sandwich

1/2 C. diced chicken breast
1 stalk celery, diced
1 small onion, diced
1/4 C. canned peach slices, drained
1 T. sliced almonds
1 T. reduced-fat mayonnaise
4 slices multigrain bread

Mix the chicken, celery, onion, peaches, almonds and mayonnaise in a bowl and spoon onto the bread.

Yield: 2 servings
Calories: 290
Fat: 8g
Fiber: 12g

Beef and Beet on Rye

Beef and Beet on Rye

2 tsp. prepared horseradish sauce
1 tsp. reduced-fat mayonnaise
2 slices rye bread
1/4 pound thinly sliced roast beef
1/4 C. pickled red beets
1 leaf lettuce

Spread the horseradish sauce and mayonnaise on the bread. Sandwich the beef, beets and lettuce between the slices.

Yield: 1 sandwich
Calories: 340
Fat: 7g
Fiber: 5g

Crockpot Swiss Steak

Crockpot Swiss Steak

1-1/2 lbs. beef round or shoulder steaks, cut 1/4-inch thick
1/2 C. water
3/4 C. finely chopped carrots
3/4 C. finely chopped onion
1/2 C. finely chopped celery
1/2 C. finely chopped bell pepper
1/2 C. medium picante sauce
1/4 C. ketchup
1 T. white vinegar
12 ounces Farfalle (bow-tie) pasta, cooked

The night before serving: Prepare vegetables and combine with picante sauce, ketchup and vinegar; refrigerate in a sealed container. Trim fat from beef steaks and cut into 6 pieces. Wrap and refrigerate. In the morning: Transfer steaks to the crockpot and top with vegetable mixture. Add water. Cover and cook on low for 10-11 hours. Thicken by adding 1 T. cornstarch mixed with 1 T. water. Salt and pepper to taste. Serve over cooked pasta. To boost fiber content, try whole wheat pasta.

Yield: 6 servings
Calories: 265
Fat: 6g
Fiber: 3g

Texas Signature Steak Rub 2000

Texas Signature Steak Rub 2000

1/2 C. brown sugar
1/4 C. granulated sugar
2 T. dark chili powder
2 T. paprika
1 T. dry Mexican oregano
1 T. dry thyme
1 T. dry sweet basil
2 tsp. dry mustard
1 tsp. cayenne pepper
2 T. granulated garlic

Mix all ingredients together thoroughly. Generously rub on steak and grill as usual.

Cheese Soup

Cheese Soup

2 T. Butter
2 T. chopped Yellow Onion
3 T. Flour
2 C. Chicken Broth
2 C. Milk
1 C. grated Sharp Cheddar Cheese (4oz.)
Salt, to taste
Chopped fresh Parsley for garnish

Heat a 3 quart pot on medium high. Add butter. When melted, add onion and stir slowly and constantly until the onions are soft but not brown. Mix in the flour and blend fully, stirring constantly. Cook 3 -5 minutes. Slowly add broth and milk, stirring constantly until soup almost reaches the boiling point (small bubbles begin to form a ring arouns the edge of the pot). Stir in the cheese and whisk until melted. Season to taste with salt and garnish with parsley

Yield: 4 servings
Calories: 269
Fat: 19g
Fiber: 0g

Dried Tomatoes

Dried Tomatoes

7 – 8 lb. firm, ripe Roma Tomatoes
1 T. Italian Seasoning
2 tsp. Salt

Rinse tomatoes and wipe off moisture. Cut off the stem and the hard portion of the core underneath the stem. Halve the tomatoes if they are less than 2″ long. Quarter them if they are larger. With the tip of a knife or index finger, scrape out most of the seeds without removing any pulp. Arrange the tomatoes, cut surface up, on nonstick cookie sheets. Combine the Italian seasoning and salt and sprinkle over the tomatoes. Dry the tomatoes with one of the following methods. They are done when dry, but still slightly pliable, about the texture of a dried apricot.

Oven-drying: Bake in 170 degree oven for 3 hours. Leave the oven door open about 3 inches to allow moisture to escape. After 3 hours, turn the tomatoes and press flat with hand or spatula. Continue drying, turning and pressing every few hours, until the tomatoes are dried. This could take as long as twelve hours, depending on the on the moisture content of the tomatoes.

Dehydrator Method: Place the tomatoes onto dehydrator trays. Adjust dehydrator to about 140 degrees. After about 4 or 5 hours, turn the tomatoes over and press flat. After a couple more hours, turn tomatoes back over and continue drying. Total drying time should be about 8 hours.

Serving Size: 1/2 Tomato
Calories: 20
Fat: 0g
Fiber: .8g

Garlic Infused Oil

Garlic Infused Oil

2 – 3 heads of Garlic (about 30 cloves), finely minced
3 C. Virgin Olive Oil

You can add the garlic to a food processor instead of mincing by hand. Add garlic to a saucepan, add the oil, and heat over medium heat until you begin to see tiny ubbles starting to drift up from the bottom of the pan. Reduce heat to low and let it steep for 2 hours. Don’t let the oil simmer or the garlic may develop a bitter flavor. After two hours remove the pan from heat and allow to cool to room temperature (about 30 minutes). Pour oil through a fine mesh seive lined with cheesecloth or coffee filters into clean sterilized jar(s) and cap. Well-strained oil will keep at room temperature indefinitely, but may also be stored in the refigerator for optimal storage. It will turn cloudy when chilled, but clears up once returned to room temperature. Note: it is very important that no garlic bits are left in the oil in order to safely store it at room temperature.

Chili Variation: Instead of garlic use 3 C. finely minced chilis (use a single kind or a variety from mild to hot, as your taste dictates). Follow directions for garlic. Recommended that you wear gloves when handling fresh chilis

Yield: 48 servings
Serving Size: 1 T.
Calories: 105

Millennium’s Cumin-Balsamic Roasted Mushrooms

Millennium’s Cumin-Balsamic Roasted Mushrooms

4 cloves garlic, minced
1 tsp. cumin seeds, toasted and coarsely ground (see note)
1/2 tsp. ancho chili powder
1/4 tsp. freshly ground black pepper
3 T. balsamic vinegar
3 T. tamari or soy sauce
2 T. extra-virgin olive oil
1 pound fresh cremini or button mushrooms, cleaned with a damp towel

Preheat the broiler. In a mixing bowl, combine the garlic, cumin, chili powder, pepper, vinegar, tamari and olive oil. Immerse the mushrooms completely in the marinade for 10 to 15 minutes. Place the mushroom caps button-side down in a baking dish. Brush marinade onto the mushrooms. Broil for 5 to 7 minutes, until the mushrooms are brown and dry. Serve warm, or at room temperature. Note: To toast seeds, place in a dry skillet over medium heat. Toast until seeds are fragrant, shaking the pan to keep the seeds from scorching.

Yield: 6 servings
Calories: 43
Fat: 2.8g
Fiber: 2g

Country Chicken Cobbler

Country Chicken Cobbler

1 bag (16 ounces) frozen mixed vegetables (carrots, cauliflower and broccoli)
1 can (10 3/4 ounces) condensed cream of potato soup
3/4 C. whole milk
1/8 tsp. ground black pepper
2 C. (1/2-inch pieces) rotisserie chicken meat (about 10 ounces)
1 tube (10 to 12 ounces) refrigerated buttermilk biscuits, each cut into quarters

Preheat oven to 400 degrees F. In nonstick 12-inch skillet, combine frozen vegetables, undiluted soup, milk, and pepper; cover and cook over medium-high heat until vegetables are thawed, stirring once. Stir in chicken. Transfer chicken mixture to shallow 3 1/2- to 4-quart casserole or 13″ by 9″ ceramic or glass baking dish. Top with biscuit quarters, leaving space between pieces. Bake 20 to 25 minutes or until biscuits are browned and mixture is heated through.

Yield: 6 main-dish servings
Calories: 320
Fat: 8g
Fiber: 4g

Angel Hair Pasta With Fennel And Saffron

Angel Hair Pasta With Fennel And Saffron

2 bulbs fennel with fronds
1 lb. dried angel hair pasta
2 T. olive oil
2 red onions; chopped (1 1/2 C.)
1/2 tsp. fennel seeds
1/2 tsp. saffron threads
3 T. currants or raisins plumped in warm water and drained
2 T. pine nuts

Bring large pot of lightly salted water to a boil. Meanwhile, rinse and trim fennel, discarding stems but reserving fronds
and bulbs. Set aside half the fronds. Chop remaining fronds; set aside. Add fennel bulbs to boiling water and cook 10 minutes. Using slotted spoon, remove fennel bulbs. Dice bulbs and set aside. Return water to a boil and add pasta; stir to prevent sticking. Cook
until tender, about 6 minutes. Drain pasta, reserving 1/2 C. cooking water. While pasta is cooking, in large skillet, Heat 1 T. oil over low heat, Add onions, fennel seeds and chopped fronds and cook, stirring, until onions are tender, about 5 minutes. In a C., combine saffron and 1 1/2 T. warm water; stir to blend and add mixture to skillet. Stir in diced fennel bulbs and cook, stirring, until fennel is very tender, about 15 minutes. Add currants and pine nuts. If mixture seems dry, add spoonfuls of reserved pasta water to moisten. Add cooked pasta and remaining fronds to mixture. Increase heat to medium and cook, stirring, 1 minute. Drizzle with remaining 1 T. oil, season with salt to taste and serve.

Yield: 6 servings
Calories: 211
Fat: 6g
Fiber: 6g

Banana Chocolate Parfaits

Banana Chocolate Parfaits

1 C. plain low-fat yogurt
1 0.8-ounce box sugar-free chocolate pudding mix
2 medium bananas, 6 ounces each, peeled
1 tsp. fresh lemon juice
1/4 C. reduced-fat frozen dairy whipped topping
unsweetened cocoa powder
1 T. chopped walnuts
4 fresh Bing cherries with stems for garnish (optional)

In a food processor or blender, combine yogurt and pudding mix until smooth. Cut each banana into 6 pieces on the diagonal. Sprinkle with lemon juice Place 2 banana quarters in each of 4 dessert parfait glasses or goblets. Top with 1/4 of the pudding mix. Top each with 1 T. whipped topping. Using a fine sieve, sift a little cocoa powder on top of each serving. Sprinkle with walnuts and add a cherry on top, if using.

Yield: 4 servings
Calories: 138
Fat: 3g
Fiber: 2g

Saffron Rice Medley

Saffron Rice Medley

2 C. canned no-salt-added chicken broth
few threads of saffron
1 C. raw long-grain rice
2 T. golden raisins
3 scallions, white part only, thinly sliced
1/2 T. grated orange zest
2 T. fresh orange juice

In a medium saucepan, bring chicken broth and saffron to a rapid boil. Add rice, reduce heat to low and cover. Cook and cook rice, undisturbed, for 15 to 20 minutes, until liquid is absorbed and rice is tender. Remove from stove and add raisins, scallions, orange zest, and orange juice. Do not stir. Cover and let stand for 5 minutes. Uncover and fluff rice with a fork, mixing thoroughly. Serve at once.

Yield: 4 servings
Calories: 195
Fat: 0g
Fiber: 1g

Chilled Avocado, Tomatillo and Cucumber Soup with Saffron-Lime Ice

Chilled Avocado, Tomatillo and Cucumber Soup with Saffron-Lime Ice

Saffron-Lime Ice
Juice of 2 limes
1/4 tsp. saffron threads, soaked in 1/4 C. warm water for 20 minutes
1 tsp. unrefined sugar
1 tsp. Hungarian or Spanish paprika, toasted
1/2 C. water
1/3 tsp. salt

Soup
1/2 yellow onion cut into 1/2 inch dice
4 cloves garlic, peeled
1 jalape�o chile
3 ripe avocados, peeled and pitted
8 tomatillos, peeled
1 English cucumber, peeled, halved and seeded
1/2 C. loosely packed cilantro leaves
1 tsp. dried oregano, toasted
1/4 tsp. freshly ground nutmeg
1/4 tsp. freshly ground black pepper
juice of 1 lime
2 tsp. light miso
3 C. water
salt
cayenne pepper (optional)

1/3 C. slivered almonds, toasted and very coarsely chopped for garnish

To Make the Ice: Mix all of the ingredients together in a bowl and pour into a 2 inch deep pan. Freeze for 3-4 hour until solid.

To Make the Soup: Heat a large non-stick saut� pan over high heat. Add the onions, garlic and jalapeno. Dry toast, stirring frequently, for 7-10 minutes, until half the onions, garlic and jalapeno are charred. Remove from the pan and let cool to room temperature. Peel and seed the jalape�o. Place the avocado in a mixing bowl with the cooled onion, garlic and jalapeno. Add the tomatillos, cucumber, cilantro, oregano, nutmeg, black pepper, lime juice, miso and water. In a blender, or using a hand-held immersion blender, blend the ingredients in batches until smooth. Add salt and cayenne pepper to taste. Refrigerate for at least 2 hours or until well chilled.

To Serve: Ladle the soup into 6 martini glasses. Sprinkle toasted almonds over the top of each. Scrape the saffron ice crystals off the pan with a fork, and place 2 tsp. on each serving of soup. Serve immediately.

Yield: 6 servings
Calories: 206
Fat: 15.1g
Fiber: 3.5g

Tropical Salsa

Tropical Salsa

1 C. finely diced fresh pineapple
1 large ripe mango, peeled, seeded, and finely diced
1/2 C. finely diced tomatillos
1 small jalape�o chile pepper, seeded and minced
Grated zest and juice of 1 lime
1/4 C. minced red onion
2 T. minced cilantro
1 tsp. olive oil

Combine all ingredients in a glass bowl. Let stand at room temperature for at least 15 minutes before serving.

Yield: 4 servings
Calories: 75
Fat: 2g
Fiber: 2g

Louisiana Rice and Peas

Louisiana Rice and Peas

3/4 C. fat-free, reduced-sodium canned chicken broth
3/4 C. water
1 1/2 C. uncooked instant rice
1/4 tsp. crushed saffron threads or ground turmeric
dash Tabasco sauce
1/3 C. frozen baby peas
1 T. chopped pimento, well drained

In a medium pot, bring chicken broth and water to a rapid bowl. Stir in rice, saffron, Tabasco, and peas. Cover and set aside for 5 minutes. Fluff with a fork and stir in the pimento. Serve at once.

Yield: 4 servings
Calories: 141
Fat: 0g
Fiber: 1g

Char Siu Pork

Char Siu Pork

Char Siu Pork

 

4 pounds pork butt, cut into 1 1/2-inch-wide strips

1 T. Hawaiian salt (‘alaea)

1 C. packed brown sugar

1/3 C. mild honey

1 1/2 tsp. Chinese five-spice powder

1/2 – 1 C. hoisin sauce

3 T. whiskey

3/4 tsp. red gel food coloring, or 1 1/2 tsp. red liquid food coloring (optional)

 

Rub the pork butt strips with the salt and place in a wide rimmed pan or in a gallon-size ziplock bag. In a small bowl, combine the brown sugar, honey, five-spice powder, hoisin, whiskey, and red food coloring (if using) to make a marinade. Whisk together until well combined. Reserve one-third in a bowl covered with plastic wrap for basting the next day. Pour the remaining marinade over the pork strips and gently rub with your hands to evenly coat them. Cover the pan with plastic wrap or zip up the bag. Transfer both the reserved marinade and the pork strips to the refrigerator overnight. The next day, preheat the oven to 35O°F. Fit a roasting pan with a rack that is at least 2 inches tall. Fill the pan with a 1/2 inch of water. Lay the pork strips on the rack and roast for 20 minutes. Flip all of the strips over and baste with some of the reserved marinade. Roast for another 20 minutes. Flip all of the strips one more time and baste again before roasting for another 20 minutes. The pork should be just cooked through and still moist at the center. Transfer the strips to a wire rack set in a rimmed baking sheet to cool a bit. The pork can be served immediately or cooled completely before using for another recipe.

Green Mayonnaise

Green Mayonnaise

2 C. Cooked packed fresh Spinach leaves, cooked, drained and finely chopped
1 tsp. Dijon Mustard
1 tsp. Lemon Juice
1 T. minced fresh Parsley
1 tsp. minced fresh Chives
1 1/2 tsp. minced Tarragon (or 1/2 tsp. dried)
2 C. reduced fat Mayonnaise

To make mayonnaise combine all ingredients in a blender and process until smooth.

Yield: 2 1/2 C.
Serving Size: 2 T.

Calories: 70
Fat: 7g
Fiber: 0g

Sizzling Citrus Shrimp

Sizzling Citrus Shrimp

1 lb. shrimp, peeled and deveined (30-40 per pound)

Marinade:
3 T. lemon juice
3 T. dry white wine
2 tsp. extra-virgin olive oil
3 cloves garlic, minced

Sauce:
1 tsp. extra-virgin olive oil
1 bay leaf
1/2 tsp. crushed red pepper flakes
1/2 tsp. salt
2 T. chopped fresh parsley

Combine lemon juice, wine, 2 tsp. oil and garlic in a medium bowl. Add shrimp and toss to coat. Cover and marinate in the refrigerator for 15 minutes, tossing occasionally. Drain the shrimp marinade into a bowl. Heat 1 tsp. oil in a 12-inch non stick skillet over medium-high heat. Add shrimp and cook, turning once, until barely pink, about 30 seconds per side; transfer to a plate. Add bay leaf, crushed red pepper and the reserved marinade to the pan; simmer for 4 minutes. Return the shrimp and any accumulated juices to the pan; heat through. Season with salt, sprinkle with parsley and serve immediately.

Yield: 4 servings
Calories: 170
Fat: 6g
Fiber: 0g

Vietnamese Seitan Curry

Vietnamese Seitan Curry

1 stalk lemongrass
1 T. curry paste
2/3 C. vegetable stock or water
3 cloves garlic, minced
1 tsp. turmeric
1 tsp. coriander
1 tsp. cumin
1 tsp. cinnamon
Pinch of cayenne powder
1 yellow bell pepper, chopped
1 small zucchini, cubed
2 C. seitan, chopped
1/3 C. unsweetened soymilk
3 T. fresh cilantro, minced

Discard top of lemongrass stalk. Crush stem with a knife and chop finely. Set aside. Heat a large skillet over medium-high heat. Add curry paste and 6 T. stock. When hot, add garlic, spices and lemongrass. Cook 1 minute. Add pepper; cook 2 minutes, stirring. Add zucchini; cook 1 minute. Add remaining vegetable stock and simmer 5 minutes covered. Add seitan; cook 2 minutes. Stir in soymilk; cover and cook 5 minutes. Remove from heat, stir in cilantro and serve.

Yield: 4 servings
Calories: 148
Fat: 2g
Fiber: 2g

Herbed Cornbread Stuffing with Seitan

Herbed Cornbread Stuffing with Seitan

1 T. plus 1 tsp. olive oil
2 medium onions, diced
12 ounces packaged seitan
4 medium garlic cloves, minced
4 large celery stalks, diced
1 medium green bell pepper, diced
10 ounces (3 C.) button or cremini mushrooms, chopped
2 T. chopped fresh sage
1 T. chopped fresh rosemary
1 tsp. salt
1/4 tsp. freshly ground pepper
1/2 C. chopped fresh parsley
4 C. crumbled Cornbread Stuffing Base
2 tsp. tamari or soy sauce, or to taste
2 tsp. umeboshi vinegar, or to taste
1/2 C. vegetable broth, or as needed

In large skillet, heat oil over medium heat. Add onions and cook, stirring often, until translucent, about 10 minutes. Add seitan and cook 2 minutes. Stir in garlic, celery, bell pepper, mushrooms, sage, rosemary, salt and pepper and cook, stirring occasionally, 10 minutes. Stir in parsley and remove pan from heat. In large bowl, combine cooked vegetables, cornbread, tamari and vinegar and mix well. Stir in enough broth so that stuffing is moist enough to hold together when pressed but not soggy. Adjust seasoning to taste with tamari, vinegar, salt and pepper. Stuff vegetable of choice and bake according to directions, or serve as a side dish.

Yield: 18 servings
Serving Size: 1/2 C.

Calories: 109
Fat: 3g
Fiber: 2g

Easy Tamale Pie

Easy Tamale Pie

1 1/2 (16-oz.) tubes of polenta, crumbled
Cooking spray
2 (15-oz.) cans low-fat chili
1 C. (4 oz.) preshredded sharp cheddar cheese
6 T. bottled salsa
6 T. reduced-fat sour cream

Preheat oven to 475°. Place crumbled polenta in an 11 x 7-inch baking dish coated with cooking spray. Top with chili and cheddar cheese. Bake at 475° for 13 minutes or until bubbly. Top each serving with 1 T. salsa and 1 T. reduced-fat sour cream.

Yield: 6 servings
Calories: 324
Fat: 9.7g
Fiber: 6.6g

Seitan Kebabs with Thai Satay Peanut Sauce

Seitan Kebabs with Thai Satay Peanut Sauce

1 package (16oz.) seitan
1 T. sesame oil
1/2 purple onion
1 red pepper
2 tsp. oil
3 cloves garlic, minced
1 T. red curry paste
4 tsp. cocunut milk
8 ounces chicken broth
1 T. red curry paste
1 T. sugar
1 tsp. salt
1 T. lemon juice
4 T. roasted peanut, crushed or peanut butter
4 T. dried bread crumbs

Slice seitan into 1 1/2″ long pieces, 1/4″ thick. Cut purple onion into wedges and red pepper into 1″ triangular pieces. Using bamboo skewers, first soak in water for 15-20 minutes to prevent burning. Skewer seitan on the length followed by 1 piece each of red pepper and onion until skewer is complete. Using a pastry brush, apply sesame oil to kebabs then broil or grill until nicely browned, about 2 minutes per side. Set aside. For Peanut Sauce: Heat the oil in saute pan. Add the garlic then curry paste and mix until combined. Add coconut milk, stock, sugar, salt, and lemon juice and blend together. Cook for 5 minutes, stirring constantly. Add peanuts and breadcrumbs. Stir to blend and pour in a bowl. Let thicken at room temperature.

Yield: 4 servings
Calories: 177
Fat: 12g
Fiber: 1g

Stir-Fried Rice

Stir-Fried Rice

1 C. rice (white or brown)
1 C. chicken broth
1/2 C. egg substitute
1/2 tsp. mustard powder
2 cloves garlic
1 tsp. shredded fresh ginger
1/2 C. carrot chopped into small pieces
1/2 C. frozen peas
1 -8 ounce can sliced water chestnuts, drained
2 T. reduced sodium soy sauce

Cook rice as directed but substitute 1 C. chicken broth for 1 C. water. Let rice cool to room temperature or cover and refrigerate until ready to use. In a small bowl mix together egg substitute, and dry mustard until blended. Lightly coat a large skillet or wok with nonstick vegetable spray. Heat skillet over medium heat and add egg mixture. Cook the egg mixture without stirring until they begin to set; stir and cook until the egg bits are small and crumbly. Remove and set aside.
Slightly heat the skillet, then spray it with nonstick spray. Add garlic and ginger. Cook and stir over medium-high heat until fragrant, about 1 minute. Add the carrots and peas. Cook and stir for about 3 minutes until vegetables are tender. Stir in cooked rice, scrambled eggs bits, and water chestnuts. Cook and stir until heated through, about 3 minutes. Add soy sauce to rice mixture. Cook and stir for 2 minutes.

Yield: 6 servings
Calories: 97
Fat: 1.2g
Fiber: 3g

Oriental Snow Peas

Oriental Snow Peas

1 tsp. sesame oil
1/2 pound fresh snow pea pods, trimmed
1/2 C. diagonally sliced carrot
1/4 C. sliced water chestnuts
1/2 C. canned low-sodium chicken broth
1 tsp. low-sodium soy sauce
1 tsp. cornstarch

Add oil to a nonstick skillet and heat over medium-high heat until hot. Add snow peas and carrots. Saut� 2 minutes. Add water chestnuts and broth. Bring to a boil. Cover, reduce heat, and simmer 5 minutes or until vegetables are crisp-tender. Combine soy sauce and cornstarch, stir until cornstarch dissolves. Add to vegetable mixture. Cook over medium heat, stirring constantly, until sauce thickens. Serve immediately.

Yield: 4 servings
Calories: 50
Fat: 1.5g
Fiber: 2.5g

Mixed Medley Stir Fry

Mixed Medley Stir Fry

3 T. Sesame oil
2 large cloves garlic, minced
2 T. fresh ginger, graded
1 pkg. Mori-Nu Silken Extra Firm Tofu, drained and cut into 1/2″ cubes
1/4 lb. each broccoli florets and snow peas, stems trimmed
1/2 C. each red and yellow pepper (slivered), leek (thinly sliced)
1/4 C. roasted peanuts
1 C. mushrooms, sliced
1(8 oz.) can pineapple chunks, drained-reserve liquid
1/2 C. madarin orange segments (optional)
1/4 C. light soy sauce
1 T. cornstarch

In sesame oil, saute garlic, ginger and tofu until lightly browned. Remove tofu and set aside. Add next 9 ingredients in order given. Stir fry until vegetables are just crisp-tender. Separately combine reserved pineapple liquid, soy sauce, tomato sauce and cornstarch until smooth. Stir into wok, thoroughly coating starch until smooth. Stir into wok, thoroughly coating ingredients. Add tofu cubes. Serve hot over rice.

Yield: 6 servings
Calories: 186
Fat: 11g
Fiber: 2g

Tempeh in Brown Gravy

Tempeh in Brown Gravy

1 T. olive oil
3 T. whole wheat flour
1 C. chopped red onion
1 1/3 C. vegetable broth
6 cloves of garlic
1/2 tsp. dried thyme
1 rib celery, sliced
2 T. Tamari
2 1/2 C. sliced carrots
1 C. frozen peas, thawed
8 oz. seasoned tempeh
3 oz. Shitake mushrooms

Heat olive oil in a 4 quart saucepan over medium-high heat. Add the next 3 ingredients; cook and stir 2 minutes. Add the carrots, and cook 3 minutes. Add the tempeh, and saute 5 minutes. Add mushrooms, and continue to cook for 3 minutes. Sprinkle with flour; stir to coat. Pour hot broth over the mixture and stir until thick. Stir in remaining ingredients. Simmer 10 minutes.

Yield: 6 servings
Calories: 181
Fat: 5g
Fiber: 4g

Minted Lemon Granita

Minted Lemon Granita

1/3 C. sugar
1 C. fresh lemon juice
1 C. packed fresh mint leaves, rinsed and spun dry

In a saucepan combine the sugar and the lemon juice, bring the mixture to a boil, stirring until the sugar is dissolved, and let the syrup cool. In a blender or food processor puree the mint with the syrup, transfer the mixture to 2 metal ice-cube trays without dividers or a shallow metal pan, and freeze it, stirring and crushing the lumps with a fork every 30 minutes, for 2 to 3 hours, or until it is firm but not frozen solid. Scrape the granita with a fork to lighten the texture and serve it in chilled goblets.

Yield: 6 servings
Serving Size: 1/2 C.

Calories: 58
Fat: 0g
Fiber: trace

Spicy Basil Shrimp

Spicy Basil Shrimp

1 tsp. white peppercorns
2 garlic cloves, finely chopped
1 1/2 T. coarsely chopped cilantro
1 T. minced fresh ginger
1 or 2 fresh Thai or serrano peppers, minced
1 1/2 tsp. finely grated lime zest
1 tsp. salt
2 T. unsaturated vegetable oil like canola or olive oil
1 pound medium or large shrimp, shelled and deveined
2 T. soy sauce
1/2 C. torn Italian fresh basil leaves
1/2 C. torn fresh mint leaves

In a small dry skillet, toast the peppercorns over moderate heat just until fragrant, about 1 minute. Transfer to a mortar and coarsely crush. Add the garlic, cilantro, ginger, peppers, lime zest and salt and pound to a coarse paste. Heat the oil in a large skillet. Add the paste and stir-fry over high heat for 30 seconds. Add the shrimp and stir-fry until opaque throughout, about 2 minutes. Stir in the soy sauce. Transfer to a bowl, add the basil and mint and serve.
Serve with steamed white jasmine rice.

Yield: 4 servings
Calories: 200
Fat: 9g
Fiber: 1g

Grilled Creole Chicken

Grilled Creole Chicken

Tomato Pepper Sauce:
2 medium onions, chopped
1 yellow bell pepper, chopped
1 celery rib, chopped
4 garlic cloves, minced
1 T. olive oil
1 – 28 ounce to 32 ounce can plum tomatoes, drained and chopped
1 C. chicken broth
1 tsp. minced fresh thyme leaves
Chicken:
2 tsp. coriander seeds
2 bay leaves
2 tsp. black peppercorns
4 whole cloves
3 large whole boneless chicken breasts with skin (about 10 ounces each), halved
1 1/2 tsp. salt
Parsley sprigs for garnish

For Sauce: In a heavy nonstick saucepan cook onions, bell pepper, celery, and garlic in oil over moderately low heat, stirring occasionally, until celery is softened. Add tomatoes, broth, and thyme and simmer sauce 25 minutes, or until most of liquid is evaporated. Season sauce with salt and pepper. Sauce may be prepared 1 day ahead and kept chilled, covered. Makes about 2 1/2 C. sauce. For Chicken: In an electric spice grinder or blender grind fine coriander seeds, bay leaves, peppercorns, and cloves. Pat chicken dry and rub ground spices and salt all over it. Grill chicken on an oiled rack 4 inches above glowing coals 5 minutes on each side, or until cooked through. Alternatively, grill chicken in a preheated well-seasoned ridged grill pan. Serve chicken with tomato pepper sauce and garnish with parsley sprigs. NOTE: You can prepare the sauce up to one day in advance.

Yield: 6 servings
Calories: 221
Fat: 5g
Fiber: 4g

Chicken in Shells

Chicken in Shells

18 jumbo pasta shells
1 8-ounce package light cream cheese
3/4 C. skim milk
1/2 C. roasted sweet red peppers drained, chopped or one 4-ounce jar diced pimiento, drained (no oil pack)
3 T. grated Parmesan cheese
2 C. diced cooked chicken breast
1 10-ounce package frozen chopped broccoli, thawed and drained
2 T. green onion, thinly sliced
1/4 tsp. fresh ground black pepper

Cook pasta shells according to package directions. Rinse with cold water; drain well. In a heavy small saucepan stir light cream cheese and 1/4 C. of the milk over medium-low heat until smooth. Stir in remaining milk. Stir in sweet peppers or pimiento and Parmesan cheese; heat through. In a large bowl stir together 3/4 C. of the sauce (place remaining sauce aside), the chicken, broccoli, onion, and black pepper. Using a small spoon, stuff shells with 2 to 3 T. filling. Place in a 3-quart rectangular baking dish. Bake, covered, in a 350 degree F oven for 30 minutes or until heated through. To serve, cook and stir remaining sauce over low heat until heated through. Put 3 shells on each serving plate. Spoon sauce over shells. Garnish with fresh parsley sprigs.

Yield: 6 servings
Calories: 341
Fat: 9g
Fiber: 3g

Soft Chicken Tacos

Soft Chicken Tacos

4 (4 ounces each) boneless, skinless chicken breast halves
Cooking oil spray
1 small sweet onion, diced
1 (16 ounce) jar mild picante sauce
1 C. shredded reduced fat Monterey Jack cheese or reduced fat sharp cheddar cheese
8 (8 inch) fat-free whole wheat flour tortillas
1/2 C. sliced black olives (optional)
1/2 C. fat-free sour cream

Place chicken breasts in a saucepan with enough water just to cover. Bring to a boil, and cook until meat shreds easily. Remove chicken from water, shred, and set aside. Reserve water. Lightly spray a large heavy nonstick skillet with cooking oil spray. Heat over medium heat. Add onion, and cook until transparent. Add shredded chicken meat, and stir in the picante sauce, and 1/2 C. of the reserved chicken water. Reduce heat to low, and simmer 30 minutes, or until the sauce is thick. Remove the pan from heat, and sprinkle cheese over the chicken mixture. Serve over flour tortillas and garnish with sliced olives and sour cream.

Yield: 4 servings
Calories: 386
Fat: 6g
Fiber: 2g

Broiled Halibut with Cilantro Capellini

Broiled Halibut with Cilantro Capellini

1 pound halibut steaks (3/4 inch thick)
2 T. fresh lime juice
2 T. olive oil
1 clove garlic, minced
1 tsp. chili powder
1/4 tsp. salt
8 ounces uncooked capellini (angel hair pasta)
1 T. olive oil
1 tsp. grated lime peel
1/2 tsp. salt
1/8 tsp. fresh ground black pepper
2 T. finely chopped cilantro

Combine lime juice 2 tsp. oil, garlic, chili powder and 1/4 tsp. salt in a small bowl. Spray broiler pan with nonstick cooking oil spray and place fish steaks on pan. Brush with lim juice mixture. Broil 4 to 6 inches from heat source for 6 minutes. Turn halibut and brush again with lime mixture. Broil 4 to 6 minutes or until fish flakes easily with fork. In a large saucepan, cook pasta to desired doneness as directed on package. Drain and return to saucepan. Add 1 T. oil, lime peel, 1/2 tsp. salt and 1/8 tsp. pepper and toss to coat. Cover to keep warm. Just before serving, add cilantro to pasta and toss. Cut halibut into serving sized pieces and werve with pasta.

Yield: 4 servings
Calories: 380
Fat: 9g
Fiber: 2g