Tuna with Black Pepper, Artichokes, and Lemon

Tuna with Black Pepper, Artichokes, and Lemon

2 T. olive oil
1/2 red onion, thinly sliced
3 6.5-oz. jars artichoke hearts, drained and halved
1 lemon, cut into 8 slices
2 cloves garlic, thinly sliced
4 sprigs fresh thyme (optional)
1 1/2 lb. fresh tuna, cut into 1-inch cubes
1 1/2 tsp. kosher salt
1 tsp. black pepper
2 C. cooked rice

Heat 1 T. of the oil in a large skillet over medium heat. Add the onion and cook until softened, about 3 minutes. Add the artichokes, lemon, garlic, and thyme (if using). Cook until heated through, 3 more minutes. Transfer to a plate. Season the tuna with the salt and pepper. Heat the remaining oil in the skillet. Cook the tuna, turning to brown all sides, to the desired doneness, about 2 minutes for medium. Return the artichoke mixture to skillet and toss to combine. Serve over the rice. Tip: Look for artichokes packed in water or oil, not marinade. If you can’t find them, rinse the artichokes thoroughly with water, then pat them dry.

Yield: 4 servings
Calories: 405
Fat: 8.7g
Fiber: 4.1g

Tuna Steaks with Grilled Scallions and Tomatoes

Tuna Steaks with Grilled Scallions and Tomatoes

4 T. extra-virgin olive oil
1 tsp. toasted sesame oil, optional
4 (6-oz.) tuna steaks, 1 inch thick
1 C. cherry tomato halves
2 T. fresh lime juice
1 T. freshly grated ginger, optional
3 bunches scallions, trimmed
Cooking oil spray

Combine 2 T. of olive oil with sesame oil. Brush tuna steaks with oil and season well with salt and pepper. Lightly coat clean grids of grill with cooking oil spray. Heat grill to medium-high heat. Toss tomatoes with remaining 2 T. of olive oil, lime juice, ginger (if using), salt, and freshly ground pepper to taste.
Brush scallions with oil and arrange in a single layer on grids. Grill 1 minute per side until seared and slightly limp. Transfer scallions to serving plates. Arrange tuna steaks evenly across grids. Cook 3 minutes per side for medium rare (4 minutes per side for medium; 5 minutes for well-done). Turn and cook on the other side to the desired degree of doneness. Transfer steaks to plates, placing tuna on top of scallions. Spoon tomato salad over steaks and serve immediately.

Yield: 4 servings
Calories: 340
Fat: 15g
Fiber: 3g

Zucchini-Mushroom Pizza

Zucchini-Mushroom Pizza

2 small zucchini, halved and cut lengthwise into 1/8-inch slices
3 T. olive oil
1 lb. pizza dough, thawed
1/2 tsp. kosher salt
1/4 lb. mushrooms (cremini or white), thinly sliced
1/2 medium red onion, thinly sliced
1/4 C. freshly shaved or grated Parmesan

Preheat oven to 450º F. In a bowl, toss the zucchini with 2 T. of the oil and set aside. On a lightly floured surface, roll out the dough in the shape of a rectangle, to a thickness of 1/8 to 1/4 inch, and transfer to a lightly greased baking sheet. Top the dough with the zucchini, overlapping slightly and leaving a 1-inch border around the edge. Sprinkle with half the salt. Bake until the crust is a light golden brown, 20 to 25 minutes. Meanwhile, heat the remaining oil in a small skillet over medium heat. Add the mushrooms, onion, and remaining salt and cook until lightly golden, 4 to 5 minutes. Set aside. Cut the pizza and serve it topped with the mushrooms and onion, and Parmesan.

Yield: 4 servings
Calories: 431
Fat: 16g
Fiber: 3g

Saffron Mustard Veal Chops

Saffron Mustard Veal Chops

Juice of 2 lemons (about 6 T.)
Pinch of saffron threads
2 T. Dijon mustard
3 garlic cloves, minced
Pinch of salt
4 (6-oz.) boneless loin veal chops, trimmed of fat
1 T. olive oil

Whisk together lemon juice, saffron, mustard, garlic and salt in a bowl and set aside to allow flavors to develop. Place veal chops between two pieces of plastic wrap and lightly lb. with the flat side of a meat mallet to tenderize. Massage marinade into chops and let sit at room temperature for 30 minutes or place in a baking dish, cover, and refrigerate up to overnight. Heat olive oil in a large skillet over medium-high heat. Place veal chops in skillet and sear each side for 1 minute. Cook until outside is browned and inside is medium rare, about 3 minutes per side. Transfer to a plate, tent with foil, and allow juices to redistribute. Serve warm with a side of broccoli sautéed with a bit of olive oil, sesame oil and sprinkled with toasted sesame seeds or your choice of cruciferous vegetable.

Yield: 4 servings
Calories: 331
Fat: 16g
Fiber: 0g

Grilled Salmon with Spiced Peaches

Grilled Salmon with Spiced Peaches

4 (6-oz.) salmon fillets
Salt and black pepper to taste
4 ripe peaches, pitted, quartered
1/2 tsp. cinnamon
1/2 tsp. all spice
1/4 tsp. cayenne pepper
1 tsp. brown sugar or sugar substitute
Juice of 2 limes (about 1/4 C.)
3 T. white balsamic vinegar or regular balsamic vinegar
1 tsp. vanilla extract
Garnish
Fresh chopped cilantro leaves
Fresh chopped chives or green onions

Preheat grill to medium-high heat. Season salmon with salt and pepper. When grill is hot, lightly oil grate with vegetable oil and place salmon on grate. Cook uncovered until the center of fillets is opaque and flesh flakes when pressed firmly with the back of a fork, about 5 minutes per side. Alternatively, fillets can be broiled on a lightly oiled broiler pan for the same amount of time. Meanwhile, toss peaches with spices and brown sugar in a bowl. Set aside. In a medium-sized saucepan, heat lime juice, balsamic, and vanilla extract over medium-high heat until bubbly. Add peaches and cook, stirring constantly, until liquid thickens and peaches soften, 4 to 6 minutes. To serve, transfer salmon fillets to a serving platter and cover with peaches and pan sauce.

Yield: 4 servings
Serving Size, 1 fillet, 1 peach, 1/4 sauce

Calories: 422
Fat: 19g
Fiber: 2g

Turkish Lamb Kabobs

Turkish Lamb Kabobs

1/4 C. olive oil
2 T. lemon juice
2 tsp. Gourmet Collection® Ground Coriander
1 tsp. Garlic Powder
1 tsp. Ground Cumin
1/4 tsp. Ground Red Pepper
3/4 tsp. salt
1 lb. lamb, lean and boneless, cut into 1 1/4-inch cubes
4 oz. cherry tomatoes
1 small sweet onion, cut into wedges

Combine olive oil, lemon juice, coriander, garlic, cumin, red pepper and salt in a self-closing plastic bag. Add lamb cubes. Refrigerate 30 minutes. Remove lamb from marinade. Discard marinade. Thread onto skewers* alternately with tomatoes and onion. Grill about 10 minutes, turning occasionally, or until lamb reaches an internal temperature of 155°F. Serve with Mint Yogurt, if desired. Mint Yogurt: Combine 1 C. plain yogurt with 2 T. chopped fresh mint and 1/8 tsp. Ground Coriander.

*If using wooden skewers, soak thoroughly in water before threading lamb and vegetables.

Yield: 4 servings
Calories: 246
Fat: 14g
Fiber: 1g

Southern Italian-Style Steak with Pine Nuts, Spinach and Parmesan

Southern Italian-Style Steak with Pine Nuts, Spinach and Parmesan

1 1/2 lb. flank steak
4 tsp. Basil Leaves
2 tsp. Garlic Powder
1 tsp. Ground Black Pepper
1 tsp. salt
1 package (6 oz.) fresh baby spinach
1/2 C. pine nuts, toasted
1/4 C. Parmesan cheese
1/4 C. dried breadcrumbs
4 T. olive oil, divided
3/4 C. chopped onion
2 T. dry red wine
1 can (14.5 oz.) diced tomatoes, undrained

Cut flank steak almost in half horizontally without cutting all the way through. Open steak to form a rectangle. Combine basil, garlic, pepper and salt. Reserve 1 tsp. for sauce. In a food processor, combine 1 T. spice blend, spinach, pine nuts, Parmesan, breadcrumbs and 2 T. olive oil. Pulse to make a coarse mixture. Spread over steak. Roll steak into a log shape; tie with string in several places to close securely. Sprinkle with remaining spice blend. Preheat oven to 350°F. Pour 1 T. olive oil into large skillet on medium-high heat. Add steak; sear on all sides until brown. Transfer steak into a 7 X 11-inch baking pan. Cover and bake 1 hour. Warm skillet over medium heat. Pour wine into skillet, scraping bottom of pan to loosen any bits of flavor. Add 1 T. olive oil, reserved 1 tsp. spice blend seasoning, and onions; sauté 5 minutes. Set aside. Remove steak from oven; cover with foil. Let stand 10 minutes. Add tomatoes to skillet; cook 10 minutes over medium heat. Slice meat. Top with warm sauce.

Yield: 6 servings
Calories: 375
Fat: 23g
Fiber: 5g

Chorizo with Sun-Dried Tomatoes and Cider

Chorizo with Sun-Dried Tomatoes and Cider

2 T. olive oil
1 C. chopped onion
2 cloves garlic, finely chopped
2 tsp. Paprika
1 C. apple cider
2 Bay Leaves, broken in half
1 lb. Spanish chorizo, cut diagonally, into 3/4-inch pieces
1/4 C. sun-dried tomatoes, coarsely chopped
1/4 C. chopped parsley

Heat oil in a saucepan over medium heat. Add onions and garlic; saut about 5 minutes, or until onions are translucent. Add paprika and cook 1 minute. Add cider and bay leaves; bring to a boil. Reduce heat and simmer 5 minutes. Add chorizo and sun-dried tomatoes; simmer an additional 5 minutes (If using Mexican, non-smoked chorizo, add five minutes to simmer time). Remove bay leaves. Sprinkle with parsley. Serve hot with hearty bread to dip in sauce.

Yield: 12 servings
Calories: 217
Fat: 17g
Fiber: .5g

White Fish Provençal

White Fish Provençal

1 1/2 lb. firm white fish fillets, such as halibut, striped bass, or orange roughy
1 T. olive oil
1/2 C. finely chopped onion
1 can (14.5 oz.) diced tomatoes, drained
1/2 C. kalamata, green or black olives, pitted and cut in half lengthwise
2 T. white wine
1 tsp. Basil Leaves
1/2 tsp. Garlic Powder
1/4 tsp. Thyme Leaves

Preheat oven to 375°F. Coat ovenproof baking dish with nonstick cooking spray. Place fish in single layer in baking dish. Lightly salt and pepper the fish. Bake 12 minutes.* Meanwhile, heat oil in saucepan. Add onion; sauté 5 minutes, or until onion is softened. Add tomatoes, olives, wine, basil, garlic, and thyme. Simmer, uncovered, over medium heat 3 minutes. Remove fish from oven. Spoon sauce over fish. Return to oven; bake an additional 5 minutes, or until fish flakes easily with a fork. Serve immediately.

*If fish is over 1-inch thick, increase cooking time in Step 1 to 15 minutes.

Yield: 6 servings
Calories: 201
Fat: 9g
Fiber: 1g

Seafood Pilaf with Saffron

Seafood Pilaf with Saffron

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

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

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

Orzo with Black Beans and Saffron

Orzo with Black Beans and Saffron

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

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

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

Saffron Fennel Fish Stew with Couscous

Saffron Fennel Fish Stew with Couscous

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

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

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

Cilantro Grilled Chicken Breast

Cilantro Grilled Chicken Breast

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

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

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

Cilantro Butter:

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

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

Yield: 12 servings

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

Ricotta Romanoff Sundae

Ricotta Romanoff Sundae

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

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

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

Tropical Ambrosia

Tropical Ambrosia

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

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

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

Calories: 89
Fat: 1g
Fiber: 3g

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

Orange Almond Cakes

Orange Almond Cakes

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

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

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

Colorful Veggie Bake

Colorful Veggie Bake

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

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

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

Easy Teriyaki Chicken & Brown Rice Dinner

Easy Teriyaki Chicken & Brown Rice Dinner

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

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

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

Citrus Salmon Parcels

Citrus Salmon Parcels

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

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

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

Whitefish with Cilantro Pesto

Whitefish with Cilantro Pesto

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

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

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

Guilt Free Cinnamon Buns

Guilt Free Cinnamon Buns

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

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

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

Spinach and Cheese Squares

Spinach and Cheese Squares

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

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

Yield: 18
Serving Size: 2 squares

Calories: 66
Fat: 2g
Fiber: 1g

Lemon Raspberry Tiramisu

Lemon Raspberry Tiramisu

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

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

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

Lima Beans with Tomato

Lima Beans with Tomato

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

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

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

Tangy Grilled Veal Chops

Tangy Grilled Veal Chops

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

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

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

Ghoul’s Breath Dip

Ghoul’s Breath Dip

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

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

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

Calories: 24
Fat: 0g
Fiber: 0g

Grilled Oriental Shrimp Kabobs

Grilled Oriental Shrimp Kabobs

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

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

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

Newton Baked Apple

Newton Baked Apple

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

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

Calories 215
Total fat 3g
Dietary fiber 5g

Pizza Turnovers

Pizza Turnovers

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

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

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

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

Fried Scallops with Chili Mayonnaise

Fried Scallops with Chili Mayonnaise

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

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

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

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

Roasted Asparagus with Caper Dressing

Roasted Asparagus with Caper Dressing

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

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

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

Orange-Scented Cornmeal Cake with Fresh Berries

Orange-Scented Cornmeal Cake with Fresh Berries

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

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

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

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

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

Spinach with Garlic and Pine Nuts

Spinach with Garlic and Pine Nuts

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

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

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

Smoked Turkey, Arugula, and Cranberry Wrap

Smoked Turkey, Arugula, and Cranberry Wrap

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

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

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

Shrimp and Avocados with Chiles and Lime

Shrimp and Avocados with Chiles and Lime

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

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

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

Smoked Salmon Canapés With Horseradish Cream

Smoked Salmon Canapés With Horseradish Cream

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

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

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

Seared Salmon in Creamy Dill Sauce

Seared Salmon in Creamy Dill Sauce

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

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

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

Calories: 406
Fat: 28g
Fiber: 0g

Smoked Salmon Frittata

Smoked Salmon Frittata

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

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

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

Simple Sunday Dinner Roast Beef

Simple Sunday Dinner Roast Beef

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

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

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

Asparagus Parmesan

Asparagus Parmesan

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

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

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