Tiny Blueberry Pancakes

Tiny Blueberry Pancakes

1/3 C. nonfat buttermilk pancake mix
1/4 C. skim milk
butter-flavored cooking spray
1/3 C. fresh blueberries
1/4 C. sugar-free maple syrup, warmed

Mix pancake mix and skim milk according to package directions. Lightly coat a nonstick griddle or skillet with cooking spray. Place over medium-hot heat.
Ladle 1/4 C. of pancake batter onto the hot griddle. Sprinkle the top of each pancake with a few of the blueberries. Cook until bottom is lightly browned, about 2 minutes. Turn and cook the other side. Transfer to a warmed plate and pass the syrup to pour over the pancakes.

Yield: 1 serving
Calories: 205
Fat: 0g
Fiber: 5g

Duck Breast with Apples

Duck Breast with Apples

1 tsp. ground allspice
1 tsp. freshly ground pepper
1/4 tsp. salt
4 skinless duck breasts, 5 ounces each, all fat removed
butter-flavored cooking spray
1 medium onion, 5 ounces, minced
2 large cloves garlic, minced
3 fresh sage leaves, minced or 1/4 tsp. rubbed dried
1 tsp. minced fresh rosemary or 1/4 tsp. crushed dried
1/2 ounce low fat, low-sodium ham, chopped
1/2 C. dry white wine
1/2 C. fat-free, no salt added canned chicken broth
2 medium Granny Smith or Fuji apples, 10 ounces total, cored and sliced
1 T. red wine vinegar
extra fresh sage leaves for garnish (optional)

Combine the allspice, pepper, and salt; rub into the duck breasts. Allow to stand at room temperature for 15 minutes. Lightly coat a nonstick skillet with cooking spray. Add the duck breasts and saut over high heat until browned on both sides. Lower heat and cook until medium rare, about another 3 minutes per side. Do not overcook duck breast as it becomes dry and stringy. Transfer duck breasts to a heated platter; keep warm. Add the onion, garlic, sage, rosemary, and ham to the skillet. Stir in wine and broth. Reduce liquid to about 1/3 C. Spray another nonstick skillet with cooking spray and saut apple slices with red winger until they begin to soften, about 4 minutes. Set aside. Add the duck breasts to the reduced sauce and reheat. Place a duck breast on each of 4 serving plates. Top with equal portions of the sauce and apples. Serve immediately.

Yield: 4 servings
Calories: 257
Fat: 7g
Fiber: 3g

Italian Tofu Frittata

Italian Tofu Frittata

1 cup onion, chopped fine
4 cloves garlic, minced
1 cup zucchini, diced
1 cup red bell pepper, diced
2 cups finely chopped kale, (remove stems)
1 cup chopped fresh tomato
1/4 cup chicken or vegetable broth
2 T. red wine vinegar
5 oz firm light tofu, drained
4 egg whites
1 T. dried Italian seasoning
1/4 tsp. turmeric
salt and white pepper to taste
2 T. chopped fresh parsley

Prepare vegetables by chopping them and having them ready. Pureé tofu with egg whites, Italian seasoning and turmeric in blender. In 10 inch non-stick pan, sauté onion, garlic, zucchini, bell pepper, kale, and tomato for about 1 minute over medium low heat, stirring often with a little nonstick spray or a bit of water. Add broth and red wine vinegar. Pour tofu mixture over vegetables, cover and cook over low heat until mixture is completely firm and cooked, about 12 minutes. Top with chopped parsley.

Yield: 4 servings
Calories: 130
Fat: 3.7g
Fiber: 4g

Perfect Oatmeal

Perfect Oatmeal

2 1/4 cups water
dash salt
1 cup regular rolled oats
1/2 tsp. cinnamon
1/2 cup raisins
1/4 cup chopped walnuts
soy milk, or skim milk

butter, as desired
sweetener such as molasses, or honey

Combine the water and salt in a small saucepan and turn the heat to high. When the water boils, turn the heat to low, add oatmeal, and cook, stirring, until the water is just absorbed, about 5 minutes. Add cinnamon, raisins, and walnuts, stir, cover the pan and turn off heat. Let set for 5 minutes. Serve with milk and sweetener.

Yield: 2 servings
Calories: 362
Fat: 12.6g
Fiber: 8g

Spicy Chicken and Plantain Kababs

Spicy Chicken and Plantain Kababs

4 boneless chicken breasts
2 ripe plantains (peeled and cut into 1-inch thick pieces)

Marinade:
2 tsp. onion powder
2 tsp. garlic powder
1/2 tsp. nutmeg
1/2 tsp. cinnamon
1 tsp. dried thyme
1 jalapeno pepper (seeded and finely chopped)
2 limes zested and juiced
1 C. passion fruit juice

For the marinade: Combine onion and garlic powders, nutmeg, cinnamon, thyme, jalapeno, lime zest and juice and passion fruit juice in a nonporous mixing bowl. Mix well, cover and allow to sit for 1 hour. Cut chicken breast into 1-inch thick cubes. Place chicken cubes into marinade, cover and allow to sit overnight. Thread chicken cubes and plantain pieces onto the bamboo skewers that have been soaked in water. Place the remainder of marinade into saucepan and bring to a boil for about 5 minutes. Remove the saucepan from the fire and use the liquid to baste the skewers when grilling. Grill skewers until chicken is white in the center.

Yield: 4 servings
Calories: 297
Fat: 2g
Fiber: 3g

Swiss Steak with Gravy

Swiss Steak with Gravy

1 T. + 1 tsp. all-purpose flour
1 tsp. paprika
1/2 tsp. freshly ground black pepper
Pinch garlic powder
One 15-ounce piece boneless lean beef round steak (3/4″ thick)
1 C. low-sodium beef broth
1 C. tomato sauce (no salt added)
2 medium onions, minced
1/2 medium celery stalk, minced
1/4 medium carrot, minced
1/4 medium green bell pepper, minced
1 slice crisp-cooked bacon, crumbled
1/4 tsp. dried marjoram

Preheat oven to 300o F. On sheet of wax paper or paper plate, combine flour, paprika, 1/4 tsp. of the black pepper and the garlic powder. Add steak, turning to coat evenly; rub flour mixture into steak. Cut steak into 4 equal pieces. In medium heatproof skillet, cook steak over medium heat, turning once, 8-10 minutes, until browned on both sides and cooked through. Add broth, tomato sauce, onions, celery, carrot, bell pepper, bacon, marjoram and remaining 1/4 tsp. black pepper; cook, scraping up browned bits from bottom of skillet, 5 minutes, until heated through and well combined. Bake, covered, 1 1/2-2 hours, until beef is very tender. Divide evenly among 4 plates and serve.

Yield: 4 servings
Serving Size: 3oz. steak w/ 1/2 C. Gravy

Calories: 214
Fat: 6g
Fiber: 2g

Tandoori Cornish Hens

Tandoori Cornish Hens

1 Cornish hen
1/2 tsp. chili powder
pinch of salt (optional)
pinch of freshly ground black pepper (optional)
1 T. fresh lime juice
1/3 C. fat-free plain yogurt
1 clove garlic, chopped
1/3 (1 inch) piece fresh ginger, coarsely chopped
1/3 small onion, coarsely chopped
1/3 tsp. cumin seeds
1/8 tsp. ground turmeric
lime, cut into wedges (optional)
fresh cilantro or parsley sprigs (optional)

Thaw the hen if frozen. Rinse, remove the giblets and neck, and pat dry. Make several slits in the skin, then split the hen in half along the breastbone. Mix together 1/3 tsp. of the chili powder, salt, pepper, and lime juice. Rub the mixture all over the poultry and set aside for about 15 minutes. In a blender, puree the yogurt, garlic, ginger, onion, cumin, turmeric, and the remaining chili powder. Place the poultry pieces in a bowl and add the yogurt mixture. Mix well to coat all the pieces. Cover and refrigerate for at least 8 hours, turning occasionally. Preheat the oven to 400 degrees F. Place the hen, skin side up, on a rack in a roasting pan. Spoon the yogurt mixture over it from time to time until thoroughly cooked, 45 to 60 minutes or until the hen is very tender. Test for doneness by pricking the skin of the thigh; the juice should run clear. Serve hot. Remove the skin before eating, and garnish with lime and cilantro or parsley, if using.

Yield: 2 servings
Calories: 244
Fat: 14.6g
Fiber: 1.1g

Cold Artichoke Starter

Cold Artichoke Starter

2 large artichokes, about 10 ounces each
1/4 C. white wine vinegar
1 tsp. mustard seeds
1/2 tsp. whole peppercorns
water
2 shallots, minced
1/2 C. finely chopped flat-leaf parsley
1/3 C. finely minced fresh herbs — all or 1 or the following: chervil, dill, thyme, or tarragon
1 tsp. capers, rinsed
1 small clove garlic, minced
juice and grated zest of 1 lemon
1 T. olive oil
freshly ground pepper

Remove coarse outer leaves from artichokes and trim stems flush with the base. Using a sharp knife, cut off top third of each artichoke. Trim thorny tips from remaining leaves and rinse under running cold water.
Place artichokes side by side in a pot just large enough to hold them securely. Add vinegar, mustard seeds, and peppercorns to the bottom of the pot. Fill with water to come about half way up the sides of the artichokes. Cover and bring to a boil over high heat.
Reduce heat and simmer, partially covered, until artichoke bottoms are tender when pierced, about 35 minutes. Drain. Transfer artichokes to a small metal pan and place in freezer for about 15 to 20 minutes, until chilled. Or, cover and refrigerate artichokes until the next day. In a small bowl, combine the shallots, parsley, herbs, capers, garlic, lemon juice, lemon zest, and olive oil. Using a sharp knife, cut chilled artichokes in half lengthwise. Remove sharp-pointed inner leaves and scoop out the fuzzy centers. Set each half on a salad plate and top with an equal portion of the shallot mixture and season with pepper.

Yield: 4 servings
Calories: 72
Fat: 4g
Fiber: 4g

Steak and Mushroom Soup

Steak and Mushroom Soup

2 medium onions, about 1/2 pound, coarsely chopped
3 garlic cloves, minced
2 carrots, peeled and finely chopped
2 ribs celery, finely chopped
3 T. unbleached all-purpose flour
1 tsp. crushed dried thyme
1/2 tsp. lemon pepper seasoning
1 1/2 pounds lean beef top round steak, trimmed of all fat and cut into 1-inch cubes
1 14 1/2-ounce can low-sodium diced tomatoes
1 pound button mushrooms, cleaned and thickly sliced
7 C. fat-free low-sodium canned beef broth
1 large bay leaf
1 pound Swiss chard, coarsely chopped

Put onion, garlic, carrots, and celery in a 5-quart or larger crockery slow cooker. In a large self-sealing plastic bag, combine flour, lemon pepper seasoning and thyme. Add beef cubes and toss to coat evenly. Place meat on top of the onion mixture. Cover the meat with the tomatoes and their juice. Top with the mushrooms. Pour beef broth into slow cooker. Add the bay leaf. Do not stir. Cover and cook on LOW for 8 1/2 to 9 1/2 hours or on HIGH for 4 1/4 to 4 3/4 hours. Add the chard and stir the soup, removing and discarding the bay leaf.. Cover and cook on LOW for 30 minutes or on HIGH for 15 minutes. To serve, ladle soup into bowls.

Yield: 12 servings
Serving Size: 1 Cup

Calories: 139
Fat: 3g
Fiber: 2g

Tomato-Herb Yogurt Cheese

Tomato-Herb Yogurt Cheese

4 sun-dried tomato halves (not oil-packed)
1 C. Yogurt Cheese
1/4 C. chopped basil
1 garlic clove, crushed
1/2 tsp. minced thyme
1/4 tsp. salt
1/4 tsp. freshly ground black pepper

In a small bowl, soak the tomatoes in warm water until pliable, about 10 minutes. Drain and chop the tomatoes. In the small bowl, combine the tomatoes, Yogurt Cheese, basil, garlic and thyme. Refrigerate, covered, until chilled, at least 1 hour. Stir well before serving.

Yield: 4 servings
Calories: 55
Fat: 0g
Fiber: 0g

Roasted Potatoes with Salsa Verde

Roasted Potatoes with Salsa Verde

2 ancho chiles
1 medium onion, halved and sliced
4 medium Yukon gold potatoes (about 2 pounds), diced into 1-inch cubes
1 T. dried oregano
Salt and pepper
2 T. olive oil, or an olive
oil spray
4 cloves garlic, pressed
4 tomatillos, husks removed and finely chopped
1/2 tsp. ground cumin
1/2 tsp. ground coriander
1/4 tsp. ground cinnamon
1/4 tsp. ground allspice
2 poblanos, roasted, skinned and chopped
1 chopped serrano or jalapeño (optional)
Juice of 2 limes
1/4 C. chopped fresh cilantro
1/2 C. shredded queso enchilado or good-quality Monterey Jack cheese

Preheat oven to 375°F. Roast anchos in dry sauté pan until softened and aromatic. Remove stems and seeds, tear into pieces, and grind to a powder with a spice grinder or mortar and pestle. In a bowl, toss the ancho chile powder, half the onions, potatoes, oregano, salt, pepper and oil. Coat a baking sheet with oil and distribute potato mixture evenly. Roast for 15 minutes, turn and continue cooking until potatoes are done, about 15 to 20 minutes longer. While potatoes roast, sauté remaining onions for 5 minutes in a saucepan with a little olive oil. Add garlic. Cook another 5 minutes, adding a little water if vegetables begin to stick. Add next 7 ingredients and simmer for 10 minutes. Remove from heat and mix in lime juice. Taste and adjust seasonings. To serve, arrange potatoes on a platter and top with salsa, cilantro and cheese.

Yield: 6 servings
Calories: 141
Fat: 4g
Fiber: 3.7g

Bacon-Wrapped Shrimp

Bacon-Wrapped Shrimp

8 ounces cooked Canadian-style bacon, cut in 12 slices
12 medium shrimp, shelled and deveined
1 medium red bell pepper, seeded and cut into 12 strips
1 T. + 1 1/2 tsp. reduced-sodium teriyaki sauce
1 T. + 1 1/2 tsp. low-sodium chili sauce
1 T. hoisin sauce

Place bacon on rack; cover with paper towel. Microwave on High 1 minute; pat dry on paper towel. Let cool slightly. Wrap one shrimp and one pepper strip in each piece of bacon; secure with wooden pick. Place in 11 x 7″ baking dish. Repeat with remaining bacon, shrimp and bell pepper. In small bowl, combine the teriyaki, chili and hoisin sauces with 2 T. water; pour over shrimp. Cover and refrigerate 2 hours, turning once. Uncover and microwave on High 3-4 minutes, until shrimp are cooked through. Let stand 5 minutes before serving.

Yield: 2 servings
Calories: 276
Fat: 8g
Fiber: 0g

Grilled Ostrich Filets with Roasted Vegetables and Cannellini Beans

Grilled Ostrich Filets with Roasted Vegetables and Cannellini Beans

olive oil cooking spray
3 C. canned cannellini beans, drained and rinsed well
1 to 2 garlic cloves, minced
3 plum tomatoes, 9 ounces, seeded and thinly sliced lengthwise
4 ounces portobello mushrooms, thinly sliced
6 ounces sugar snap peas, strings removed
1 1/2 T. red wine vinegar
1 T. olive oil
1 T. chopped fresh flat-leaf parsley
freshly ground pepper
4 4-ounce ostrich filets
olive oil cooking spray
freshly ground pepper

Preheat oven to 425°F. Spray a 9 X 13-inch (22.5 X 32.5 cm) baking pan with cooking spray. Spread the beans in the bottom of the pan; sprinkle with minced garlic and stir. Top with sliced tomatoes, mushrooms, and sugar snap peas, placing each in a separate section on top. Sprinkle with vinegar and olive oil. Sprinkle with parsley and pepper. Roast 18 to 20 minutes, stirring gently after 15 minutes, until the mushrooms are tender and sugar snap peas are crisp cooked. While vegetables are roasting, spray the grill with cooking spray, and grill ostrich for 2 to 3 minutes per side, turning once. Grind fresh pepper over ostrich and let stand for 1 minute. Cut each filet into thin slices. To serve, divide the beans and vegetables on 4 dinner plates; place a fanned ostrich filet in the center.

Yield: 4 servings
Calories: 380
Fat: 6g
Fiber: 10g

Risotto with Peas and Scallions

Risotto with Peas and Scallions

3 1/2 C. low-sodium chicken broth
1 T. + 1 tsp. vegetable oil
1 medium onion, finely chopped
7 ounces arborio or other short-grain rice
8 fluid ounces (1 C.) dry white wine
1 C. frozen small green peas
3/4 C. sliced scallions (white and green parts)
Freshly ground black pepper to taste

In medium saucepan, bring broth to a boil. Reduce heat to low; let simmer until ready to use. In separate medium saucepan, heat oil; add onion. Cook over medium heat, stirring frequently, 1 minute. Add rice; stir to coat. Continuing to stir, cook 1 minute longer. Add wine and 1 C. of the simmering broth; cook, stirring frequently, until most of the liquid is absorbed. Stir in 1 C. of the remaining simmering broth, the peas and 1/2 C. of the scallions; cook, stirring constantly, until liquid is absorbed. Add remaining broth; cook, stirring constantly, until absorbed and mixture is creamy; stir in pepper. Serve sprinkled with remaining scallions.

Yield: 4 1-cup servings
Calories: 326
Fat: 6g
Fiber: 3g

Plantain Cereal

Plantain Cereal

2 large, green plantains
3 C. water
3/4 tsp. salt
2 tsp. sugar
skim milk

Peel plantains and grate very coarsely with hand grater or in a food processor. In medium saucepan, stir together water, salt and sugar. Bring to a boil.
Stir in grated plantain and any juice. Reduce heat and cook at a simmer until it is almost smooth, about 10 minutes, stirring occasionally. To serve, divide among 4 bowls and pass skim milk separately.

YIELD: 4 servings
Serving Size: 1 C.

Calories, 131
Fat: 0g
Fiber: 2g

Blackberries with Citrus Sauce

Blackberries with Citrus Sauce

3 T. fresh orange juice
2 T. granulated sugar
2 T. fresh lemon juice
1 T. fresh lime juice
1 1/2 tsp. cornstarch
1/2 tsp. grated orange zest
1/2 tsp. grated lemon zest
1/2 tsp. grated lime zest
3 C. blackberries

To prepare sauce, in small saucepan, with wire whisk, combine orange juice, sugar, lemon and lime juices, cornstarch, fruit zests and 1/3 C. cold water, blending until cornstarch is dissolved. Cook mixture over medium heat, stirring constantly, 3 minutes, until thickened. Divide berries evenly among 4 dessert dishes; top each portion with one-fourth of the sauce.

Yield: 4 servings
Calories: 93
Fat: 0g
Fiber: 5g

Roast Pork in Red Chile Sauce

Roast Pork in Red Chile Sauce

6 medium dried ancho peppers, seeded and torn into pieces
Boiling water
1/2 C. chopped onion
3 large garlic cloves, sliced
2 tsp. granulated sugar
1/2 tsp. ground cumin
1 bay leaf
1/2 tsp. grated orange zest
1/4 tsp. dried oregano leaves
1/4 tsp. dried thyme leaves
1 tsp. corn oil
1 1/2 C. low-sodium chicken broth
1/2 C. fresh orange juice
1/4 C. cider vinegar
1 tsp. pureed canned chipotle peppers in adobo sauce
One 2-pound 13-ounce boneless pork loin
1 C. thinly sliced red onions
1 small navel orange, sliced
6 large or 10 small pimiento-stuffed green olives, sliced

In medium nonstick skillet, toast ancho peppers over medium heat, stirring constantly, 30 seconds, until fragrant. Transfer toasted peppers to medium bowl; add boiling water to cover. Let stand 15 minutes. Drain peppers; transfer to food processor or blender. Add chopped onion, garlic, sugar, cumin, bay leaf, zest, oregano and thyme; puree until almost smooth. In same skillet, heat oil; add ancho pepper mixture. Cook over medium-high heat, stirring frequently, 3-5 minutes, until very thick. Add 1/2 C. of the broth, the juice and vinegar; bring mixture to a boil. Reduce heat to low; simmer, stirring occasionally, 30 minutes. Remove from heat; cool to room temperature. In small bowl, combine remaining 1 C. broth, 1/3 C. of the ancho pepper mixture and the pureed chipotle peppers; cover. In gallon-size sealable plastic bag, combine remaining ancho pepper mixture and pork. Seal bag, squeezing out air; turn to coat pork. Refrigerate ancho pepper mixture and pork overnight. Preheat oven to 400oF. Spray roasting pan and rack with nonstick cooking spray. Drain pork; discard marinade. Place pork on prepared rack; roast 10 minutes. Reduce oven temperature to 325oF; roast 1 1/4 hours, until meat thermometer registers internal temperature of 175oF (do not overcook). Transfer roast to serving platter; keep warm. Add 1/2 C. water to roasting pan; place pan over medium heat. Cook, stirring constantly, scraping up browned bits from bottom of pan; remove and discard any at that rises to surface. Add reserved ancho pepper mixture; stir to combine. Transfer ancho pepper mixture to small saucepan; bring to a boil. Reduce heat to low; simmer, stirring occasionally, 15 minutes. Slice pork. Top pork with small amount of ancho pepper mixture; surround with red onion, orange and olive slices. Serve with remaining ancho pepper mixture.

Yield: 12 servings
Serving Size: 3oz. Pork & 3 T. Sauce

Calories: 205
Fat: 8g
Fiber: 1g

Parmesan Cheese Straws

Parmesan Cheese Straws

Cooking spray
1/2 C. grated Parmesan cheese
2 tsp. chili powder
1/2 tsp. ground cumin
Three 12-by-17-inch sheets phyllo dough, at room temperature
Preheat oven to 400 degrees. Coat a large nonstick baking sheet with cooking spray.

In a small bowl, combine cheese, chili powder and cumin. Place sheets of phyllo on a work surface and cover them with a damp towel. Remove the first sheet and place it with short side toward you. Coat with nonstick cooking spray (butter-flavored is nice), then sprinkle with about 2 tsp. of the cheese mixture; fold the phyllo in half to form a 12-by-8 1/2-inch rectangle. Spray the phyllo again and sprinkle with 2 more tsp. of cheese mixture; fold in half again to form a 6-by-4 1/4-inch rectangle. Spray again and sprinkle with just a bit of the cheese mixture; with a serrated knife, cut into 8 short strips. Transfer strips to the baking sheet, placing them about 1/2 inch apart. Repeat process two more times to make 24 cheese straws. Bake until cheese straws are crisp and golden, 8 to 10 minutes. Cool on wire racks.

Yield: 8 servings
Calories: 47
Fat: 2g
Fiber: 0g

Lemon-Ricotta Crepes

Lemon-Ricotta Crepes

1 1/4 C. part-skim ricotta cheese
1/4 C. fresh lemon juice
2 T. granulated sugar
1 T. grated lemon zest
4 prepared crepes (6″ diameter), heated

In small bowl, combine ricotta cheese, lemon juice, sugar and lemon zest. Spoon one-fourth of the cheese mixture onto center of each crepe; roll up to enclose.

Yield: 4 servings
Calories: 180
Fat: 7g
Fiber: 0g

Pan-Roasted Venison with Dried Cherry Sauce

Pan-Roasted Venison with Dried Cherry Sauce

4 4-ounce venison loin steaks
salt (optional) and freshly ground pepper
olive oil cooking spray
1 tsp. olive oil
1/4 C. chopped shallots
1/2 C. dry red wine
1 C. canned fat-free low-sodium chicken broth
1/2 T. cornstarch dissolved in 1 T. water
1/3 C. dried no sugar added dried cherries

Season the venison steaks with salt (if using) and freshly ground pepper. Lightly spray a large nonstick skillet with cooking spray and place over high heat. Swirl in the olive oil and when it sizzles, add the venison steaks. Sear for about 2 minutes per side, until well browned. Transfer to a heated platter; keep warm. Add the shallots and red wine to the skillet and cook, stirring, until shallots are wilted and the wine is reduced by half, about 5 minutes. Whisk in the broth and dissolved cornstarch. Lower the heat and cook, stirring, until mixture thickens, about 5 minutes. Add the dried cherries and venison steaks to the skillet and continue to cook, turning the venison once, for another 2 to 3 minutes. To serve, place a venison steak on each of 4 dinner plates. Spoon on some of the cherry sauce. Serve immediately.

Yield: 4 servings
Calories: 203
Fat: 4g
Fiber: 1g

Pumpkin Chocolate Chip Muffins

Pumpkin Chocolate Chip Muffins

2 1/4 C. all-purpose flour
1 pkg Jello sugar-free instant vanilla pudding mix — (4 serving size)
1/4 C. Brown Sugar Twin
2 T. pourable Sugar Twin
2/3 C. Carnation nonfat dry milk powder
1 T. pumpkin pie spice
1 tsp. baking powder
1/2 tsp. baking soda
1/4 C. (1 ounce) mini chocolate chips
1/4 C. (1 ounce) chopped walnuts
2 C. (one 15-ounce can) pumpkin
1 egg or equivalent in egg substitute
3/4 C. Yoplait plain fat-free yogurt
1 T. & 1 tsp. vegetable oil

Preheat oven to 350º F. Spray a 12-hole muffin pan with butter-flavored cooking spray or line with paper liners. In a large bowl, combine flour, dry pudding mix, Brown Sugar Twin, dry milk powder, pumpkin pie spice, baking powder, and baking soda. Stir in chocolate chips and walnuts. In a small bowl, combine pumpkin, egg, and yogurt, and the vegetable oil. Mix gently to combine. Add pumpkin mixture to flour mixture. Mix just until combined. Evenly divide batter among prepared muffin wells. Bake for 25 to 35 minutes or until a toothpick inserted in center comes out clean. Place muffin pan on a wire rack and let set 5 minutes. Remove muffins from pan and continue cooling on wire rack.

Yield: 12 servings
Calories: 172
Fat: 6g
Fiber: 2g

Chocolate-Raspberry Buttermilk Cupcakes

Chocolate-Raspberry Buttermilk Cupcakes

1 1/4 C. flour
3 T. unsweetened cocoa powder
1 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. ground cinnamon
1/4 tsp. salt
2 T. unsalted butter, at room temperature
2 T. extra-light olive oil
1/2 C. packed light brown sugar
1 egg
1 tsp. vanilla extract
1/3 C. buttermilk
1/2 C. seedless raspberry jam
1 T. confectioners’ sugar

Preheat oven to 375°F. Line twelve 2-1/2-inch muffin-tin cups. with paper liners. In medium bowl, combine flour, cocoa powder, baking powder, baking soda, cinnamon, and salt. In large bowl, with electric mixer, beat butter, oil, and brown sugar until light and fluffy. Add egg and vanilla and beat until well combined. On low speed, alternately beat in flour mixture and buttermilk, beginning and ending with flour mixture. Spoon one-third of batter into muffin cups. Make a small well in batter. Dividing evenly, spoon raspberry jam into each well. Spoon remaining batter evenly over raspberry jam. Bake 20 minutes, or until tops of cupcakes spring back when lightly touched. Turn cupcakes out onto a wire rack to cool completely. Dust tops of cooled cupcakes with confectioners’ sugar before serving.

Yield: 12 servings
Calories: 167
Fat: 5g
Fiber: 1g

Shrimp in Spicy Garlic Sauce

Shrimp in Spicy Garlic Sauce

1 1/2 pounds peeled and deveined large shrimp
olive oil cooking spray
3 T. olive oil
9 large cloves garlic, minced
1 tsp. crushed dried red chile peppers
1 tsp.Spanish paprika
2 T. minced parsley

Preheat oven to 450°F. Rinse shrimps and pat dry with paper towels. Lightly coat a large shallow ovenproof casserole with cooking spray. Arrange shrimps in the casserole in a single layer. Lightly coat with cooking spray and drizzle with olive oil. Sprinkle with garlic, chile peppers, and paprika. Bake for 5 minutes, until shrimps are pink and cooked through. Remove from oven and sprinkle with parsley. Serve warm with toothpicks for spearing the shrimps.

Yield: 12 servings
Calories: 92
Fat: 4g
Fiber: 0g

Cornish Game Hens Ricardo

Cornish Game Hens Ricardo

2 Cornish game hens, halved
1 C. chopped parsley
3 T. olive oil
5 cloves garlic, chopped
salt and pepper to taste
2 T. chopped fresh rosemary
1 C. white wine

In a small bowl, combine the garlic, parsley, and 2 T. olive oil. Rinse hens and pat dry. Rub remaining 1 T. olive oil on the inside and outside of the hens. Stuff the garlic and parsley mixture under skin and around each bird. Season with salt and pepper. Place seasoned hens in an airtight, plastic container. Sprinkle with rosemary, and pour wine over birds. Cover, and refrigerate at least overnight to marinate. Preheat grill for low heat. Remove hens from marinade, and place on heated grill. Cook for 40 minutes, turning once, or until done.

Yield: 4 servings
Calories: 294
Fat: 20.8g
Fiber: 0.7g

Green Poblano Rice

Green Poblano Rice

1 2/3 C. fat-free, sodium reduced chicken broth
2 poblano peppers, stems, membrane and seeds removed, chopped
12 sprigs cilantro (have some extra for garnish)
1/2 to 1 tsp. salt
1 T. vegetable or olive oil
1 C. medium grain white rice
1 small white onion, finely diced
5 garlic cloves, peeled and finely chopped

In a 2 quart saucepan, combine the broth and peppers, bring to a boil, then partially cover and simmer gently over medium to medium-low heat for about 10 minutes, until the peppers are soft (almost mushy). Pour the broth and chili mixture into a food processor, add the cilantro (stems and all are ok), and process to a smooth puree and stir in the salt. Wipe the pan clean, add the oil and heat over medium heat. Add the rice and onion, and cook, stirring regularly, until the rice is chalky looking and the onion is soft (about 5 minutes). Stir in the garlic and cook a minute longer. Add the warm pepper liquid to the hot rice pan, stir once, scrape down any rice kernels clinging to the side of the pan, cover, and cook over medium-low heat for 15 minutes. Uncover and check a grain of rice: It should be nearly cooked through. If the rice is just about ready, turn off the heat, re-cover and let stand for 5 to 10 minutes longer to complete the cooking. If the rice seems far from done, continue cooking for 5 minutes or so, retest, then turn off the heat and let stand a few minutes longer. Fluff with a fork, scoop into a warm serving dish, decorate with cilantro sprigs and it’s ready to serve. If you want a hotter version, mix poblanos with hotter chilies like jalapeño, or the even hotter habanero. Grilled corn cut from 1 cob or 1 large grilled zucchini (cubed) are also good vegetable add-ins.

Yield: 4 servings
Calories: 245
Fat: 4g
Fiber: 2g

Honey-Vanilla Glazed Pork Roast with Wilted Spinach

Honey-Vanilla Glazed Pork Roast with Wilted Spinach

Pork
2 lb. boneless pork loin roast, trimmed
1/4 C. honey
2 T. white vinegar
1 tsp. Vanilla Extract
1 tsp. Cumin
1 tsp. Basil Leaves

Spinach
1 T. olive oil
2 bags (6 oz. each) baby spinach
1/4 tsp. Cinnamon
1/8 tsp. Black Pepper
1/8 tsp. salt
1 can (11 oz.) mandarin oranges, drained OR 1 seedless orange, peeled and thinly sliced
2 T. pine nuts or slivered almonds, toasted

Preheat oven to 375°F. Place pork on a rack in a foil-lined roasting pan. Season with pepper and salt. Mix honey, vinegar, vanilla, cumin, and basil in a small bowl. Brush half of glaze on pork. Roast 1 hour or until internal temperature reaches 150°F, brushing with remaining glaze halfway through cooking. Let stand 10 minutes before slicing. Heat oil in a large deep skillet over medium heat. Add spinach, cinnamon, pepper and salt; toss to coat. Sauté spinach until slightly wilted, about 2 1/2 minutes. Remove from heat. Toss in oranges and toasted pine nuts. Serve sliced pork over bed of spinach.

Yield: 8 servings
Calories: 218
Fat: 9g
Fiber: 1g

Nacho Popcorn

Nacho Popcorn

4 quarts air-popped corn
refrigerated butter-flavored cooking spray
2 tsp. ground cumin
2 tsp. garlic powder
2 tsp. onion powder
2 tsp. Worcestershire sauce
1/4 tsp. Tabasco (optional)

Preheat oven to 300°F. Spread popped corn in a large baking pan. Lightly coat with cooking spray. Toss and coat again. Combine cumin, garlic powder, and onion powder. Sprinkle over popcorn. Toss to coat evenly. Drizzle with Worcestershire sauce and Tabasco (if using). Toss again. Bake for 10 minutes, tossing once. Wrap tightly in a pouch made from a double sheet of heavy-duty aluminum foil if not eating immediately.

Yield: 12 servings
Calories: 45
Fat: 1g
Fiber: 2g

Banana Bread Pudding with Caramel Sauce

Banana Bread Pudding with Caramel Sauce

1/3 cup 1% low-fat milk
1 tablespoon dark brown sugar
1/8 teaspoon ground cinnamon
1 large egg
2 cups (1/2-inch) cubed French bread (about 2 (1-ounce) slices)
Cooking spray
1/2 cup mashed ripe banana (about 1 banana)
1 tablespoon granulated sugar
2 tablespoons fat-free caramel topping
Powdered sugar (optional)

Combine the first 4 ingredients in a small bowl, and stir with a whisk. Place 1/2 cup bread cubes into each of 2 (8-ounce) ramekins coated with cooking spray. Spoon 2 tablespoons milk mixture over each serving, and top with 1/4 cup banana. Sprinkle each serving with 1 1/2 teaspoons granulated sugar. Repeat procedure with remaining bread and milk mixture. Chill 30 minutes. Preheat oven to 350°. Bake at 350° for 50 minutes or until done. Spoon 1 tablespoon caramel sauce over each serving. Sprinkle with powdered sugar, if desired.

Yield: 2 servings
Calories: 297
Fat: 4.5g
Fiber: 2.3g

Baby Cheesecakes

Baby Cheesecakes

Crust:
2-1/4 ounces chocolate wafers (one-fourth of a 9-ounce package)
1 T. sugar
1/4 tsp. cinnamon
Pinch of salt
1 T. extra-light olive oil

Filling:
12 ounces reduced-fat cream cheese (Neufchatel)
1/3 C. sugar
1/4 tsp. salt
1 whole egg
1 egg white
1-1/2 C. reduced-fat sour cream
1 T. bourbon or dark rum
1/2 tsp. vanilla extract

Make crust: In a food processor, combine chocolate wafers (broken into largish pieces), sugar, cinnamon, salt, and olive oil. Process until fine crumbs form. Divide mixture evenly among six 6-ounce custard C. and press mixture onto the bottom and up sides of C.. Preheat oven to 350°F. Make filling: In same food processor bowl (no need to clean it), combine cream cheese, sugar, salt, whole egg, egg white, sour cream, bourbon, and vanilla. Process until smooth. Pour batter into prepared pans. Place pans on a baking sheet and bake 25 minutes. Turn off oven, prop door open, and leave cheesecakes in oven for 30 minutes. Refrigerate cheesecakes, covered, for at least four hours to firm up.

Yield: 6 servings
Calories: 367
Fat: 23g
Fiber: 0g

Fat-Free Toasted Tortilla Chips

Fat-Free Toasted Tortilla Chips

4 6-inch (15 cm) fat-free flour tortillas
juice of a large fresh lime, strained
chili powder or cayenne pepper

Preheat oven to 350°F. Cut each tortilla into 8 wedges. Pour the strained lime juice into a clean spray bottle. Lightly mist each tortilla triangle with the juice. If using, sprinkle lightly with chili powder or cayenne pepper. Place close together in a single layer on a large baking sheet. Bake for 10 to 12 minutes, until chips are crisp. Serve warm.

Yield: 4 servings
Calories: 82
Fat: 0g
Fiber: 1g

Fricasseed Rabbit with Orzo

Fricasseed Rabbit with Orzo

1/2 pound cipolline or pearl onions, roots trimmed
olive oil cooking spray
crushed dried rosemary
crushed dried thyme
1 28-ounce can low-sodium Italian tomatoes, drained
1 T. olive oil
3 bay leaves
2 sprigs fresh rosemary
4 fresh sage leaves
2 sprigs fresh thyme
4 garlic cloves, slightly crushed and pealed
1 2-pound rabbit or chicken, cut into 8 serving pieces
1 C. dry Italian red wine
1/2 tsp. freshly ground pepper
1/2 tsp. ground nutmeg
salt (optional)
1 1/3 C. orzo
boiling salted water
chopped flat-leaf parsley

Preheat oven to 325F If using cipolline, peel them and cut in half through the root end. If using pearl onions, peel them and leave them whole. Place on a square of aluminum foil and lightly spray them with cooking spray. Sprinkle on crushed rosemary and thyme to taste. Fold over the foil and seal. Place the packet in the oven to bake until tender, 45 minutes to 1 hour.
Meanwhile, in a large bowl, crush the tomatoes with a potato masher or fork. Set aside. In a large nonstick skillet with cover, heat the oil over medium heat. Add the bay leaves, rosemary, thyme, and garlic. Cook, stirring, until herbs are fragrant and garlic is golden, about 3 minutes. Using a slotted spoon, transfer herbs and garlic to a small bowl. Set aside. Increase the heat to high and add the rabbit pieces. Brown for 3 minutes per side, turning once. Add the wine, pepper, nutmeg, and salt (if using). Simmer for 1 minute, stirring with a wooden spoon to scrape up any browned bits. Add the tomatoes and reserved herbs. Reduce heat to low, cover, and gently simmer until rabbit is cooked through and no longer pink in the center, 20 to 30 minutes. Cut to test. When rabbit is almost done, bring a pot of lightly salted water to a rapid boil. Stir in orzo, bring back to a boil and cook, uncovered, for 9 to 10 minutes, until orzo is tender. Drain well and keep warm. Transfer rabbit pieces to one end of a large platter. Remove the cipolline from the oven and place in the center next to the rabbit.Spoon the orzo onto the other end of platter. Remove the bay leaves and herb stems from the sauce mixture in the skillet. Bring the sauce to a rapid boil and cook, stirring, for another 2 to 3 minutes to reduce to desired thickness. Spoon sauce over rabbit. Scatter parsley over all and serve.

Yield: 8 servings
Calories: 281
Fat: 8g
Fiber: 2g

Olive Swirl Rolls

Olive Swirl Rolls

3 tsp. olive oil, divided
1/4 C. chopped shallot or red onion
11/2 T. chopped fresh or 11/2 tsp. dried basil
1/2 tsp. dried oregano
1/4-1/2 tsp. crushed red pepper flakes
1 (4.25-ounce) can black olives, drained and finely chopped (about 3/4 C.)
3/4 C. bottled roasted red and yellow peppers, drained and coarsely chopped
2 tsp. red wine vinegar
Coarse salt to taste
1 loaf frozen wheat bread dough (such as Rhodes), thawed per package directions
1/4 C. freshly grated Parmesan cheese, divided
Vegetable cooking spray or canola oil

Preheat the oven to 325F. Place a nonstick skillet over medium heat and add 2 tsp. oil and the shallots. Cook for 2-3 minutes or until the shallots begin to soften. Stir in the next three ingredients; cook for 1 minute. Remove from the heat and stir in the olives, peppers, and vinegar. Taste for seasoning and add salt as needed. Turn the dough onto a lightly floured surface and roll into a 12- 3 9-inch rectangle. Spread the olive mixture over the dough, leaving a 1/2-inch border around the edges. Sprinkle 2 T. of the cheese over the olive mixture. Roll the dough up lengthwise (like a carpet) and pinch the ends closed. Slice gently with a serrated knife into 1-inch-width rolls; place the rolls on a baking sheet lightly coated with cooking spray or oil. Brush the rolls with the remaining tsp. of oil and cover with plastic wrap; let rise, away from drafts, for 30 minutes or until doubled in bulk. Uncover the rolls and sprinkle with the remaining 2 T. Parmesan cheese. Bake at 325F for 20-25 minutes or until golden brown. Serve warm or at room temperature. Note: These rolls freeze well.

Yield: 12 servings
Calories: 144
Fat: 4.8g
Fiber: 1.8g

Cheese and Chile Rolls

Cheese and Chile Rolls

1 large plum tomato, blanched, peeled, seeded and chopped
1 1/2 ounces sharp cheddar cheese, shredded
1/2 medium pickled jalapeno pepper, drained, seeded and minced
4 flour tortillas (6″ diameter)

Preheat oven to 350o F. Line a baking sheet with foil. In small bowl, combine tomato, cheese and jalapeno pepper. Divide cheese mixture evenly among tortillas. Roll tortillas to enclose filling; secure with toothpicks. Place on prepared baking sheet; bake 10-15 minutes, until cheese is melted and rolls are piping hot.

Yield: 4 servings
Calories: 111
Fat: 5g
Fiber: 1g

Chili-Rubbed Cornish Hens with Tangerine Sauce

Chili-Rubbed Cornish Hens with Tangerine Sauce

1 T. plus 1 tsp. chili powder
1/2 tsp. salt
2 Cornish game hens (1-1/2 pounds each), cut into quarters
1 tsp. olive oil, preferably extra-virgin
1/3 C. frozen tangerine or orange juice concentrate, thawed
1 C. water
2 T. brown sugar
1 T. ketchup
1 T. light molasses
1 tsp. reduced-sodium soy sauce
1 T. cornstarch
1/8 tsp. cayenne pepper
3 tangerines, separated into sections
1 C. finely diced red bell pepper

Preheat broiler. Spray broiler pan rack with nonstick cooking spray. In a small bowl or C., combine chili powder and salt. Rub hens on cut sides and under skin with chili powder mixture. Place them skin-side up in a single layer on prepared broiler pan and drizzle with oil. Broil hens 5 to 6 inches from heat 25 to 30 minutes, turning pieces several times, until browned and cooked through. Meanwhile, in a medium saucepan, whisk together tangerine juice concentrate, water, brown sugar, ketchup, molasses, soy sauce, cornstarch, and cayenne until smooth. Bring to a boil over high heat, stirring constantly, and cook until thickened. Remove from heat and stir in tangerine sections and bell pepper. Cover sauce and let stand at least 10 minutes, or until hens are done.. Serve sauce with hens. Remove skin before eating.

Yield: 4 servings
Calories: 335
Fat: 6.8g
Fiber: 2.5g

Grilled Flank Steak Roulade

Grilled Flank Steak Roulade

One 15-ounce trimmed flank steak
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
1 garlic clove, minced
1 T. raisins, coarsely chopped
1 ounce pine nuts (pignolia), coarsely chopped
2 tsp. coarsely chopped fresh flat-leaf parsley

Prepare grill for a medium fire, using direct method. Season steak with salt and pepper; evenly distribute garlic, raisins, pine nuts and parsley over 1 side of steak. Starting at smaller end, tightly roll up steak jelly-roll fashion. Secure lengthwise with metal skewer; close ends with toothpicks to keep filling enclosed. Grill steak 25-30 minutes, turning to brown well on all sides. Remove from heat; let stand 5 minutes before slicing. Remove skewer and toothpicks; carefully carve meat so that each slice stays intact. Divide evenly among 4 plates and serve.

Yield: 4 servings
Calories: 206
Fat: 11g
Fiber: 1g

Banana-Date Flaxseed Bread

Banana-Date Flaxseed Bread

1/2 cup flaxseeds
2/3 cup mashed ripe banana
1/2 cup sugar
1/4 cup vegetable oil
2 large eggs
1 1/2 cups all-purpose flour
1/4 cup flaxseeds
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 cup whole pitted dates, chopped
Cooking spray

Place 1/2 cup flaxseeds in a blender, and process until ground to measure 3/4 cup flaxseed meal. Set flaxseed meal aside. Preheat oven to 350°. Beat the banana, sugar, oil, and eggs at medium speed of a mixer until well-blended. Lightly spoon flour into dry measuring cups, and level with a knife. Combine flour, flaxseed meal, 1/4 cup flaxseeds, baking powder, baking soda, and salt, and gradually add to sugar mixture, beating until well-blended. Stir in chopped dates. Spoon the batter into an 8 x 4-inch loaf pan coated with cooking spray. Bake bread at 350° for 55 minutes or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pan on a wire rack, and remove from pan. Cool completely on wire rack.

Yield: 16 servings
Calories: 129
Fat: 4.3g
Fiber: .9g

Mixed Greens with Peppered Turnips

Mixed Greens with Peppered Turnips

2 lb. mixed greens (mustard, turnip, or collard greens, and/or kale)
1 C. water
1 C. chopped onion
1/2 tsp. Garlic Powder
1 tsp. Seasoned Salt
1 tsp. Ground Black Pepper , divided
1 smoked turkey wing or smoked turkey drumstick
2 cans (14 oz. each) chicken broth
2 turnips, peeled and cut into quarters

Remove stems from greens. Wash leaves thoroughly. Coarsely chop leaves; set aside. Combine water, onion, seasoned salt, 1/2 tsp. pepper, garlic powder, chicken broth and smoked turkey* in a large stockpot or Dutch oven; bring to a boil. Add greens; cover, reduce heat and simmer 30 minutes on medium-low heat. Add turnips and sprinkle them with remaining pepper. Cover, simmer 30 minutes or until greens are tender. If desired, use slab bacon or ham hock instead of smoked turkey.

Yield: 8 servings
Servings: 1 C.

Calories: 62
Fat: 2g
Fiber: 2g

Easy Creamy Ham and Pasta Dish

Easy Creamy Ham and Pasta Dish

2 cups uncooked pasta
1 cup frozen peas
6 ounces extra lean cooked ham, cut up
6 ounces low fat cream cheese, softened
1/2 cup skim milk

Cook pasta according to the package directions, adding frozen peas the last 6 minutes of cooking time and ham the last minute of cooking time. Drain; return to pan. In a small bowl, combine softened cream cheese and milk; stir into hot cooked pasta mixture. Cook and stir over low heat 1 to 2 minutes or just until thoroughly heated.

Yield: 4 servings
Calories: 370
Fat: 10g
Fiber: 2g

Island Fish Chowder

Island Fish Chowder

2 ounces salt pork, diced
2 T. vegetable oil
1 C. diced potatoes
1/2 C. chopped onion
1/2 C. sliced carrots
1/2 C. chopped celery
1/2 C. chopped green pepper
2 bay leaves
1/2 tsp. dried thyme
1 Scotch bonnet chile
1/4 C. tomato paste
2 medium tomatoes, diced
4 C. water
1/2 pound grouper or other fish, cut
into 1-inch pieces
Salt and pepper to taste

Cook pork in oil until light brown in Dutch oven. Add vegetables; cook and stir until vegetables are tender, 3 to 5 minutes. Add the bay leaves, thyme, chile, tomatoes, tomato paste and water; bring to a boil. Reduce heat and cook over low heat for 15 minutes. Spoon off fat and add the fish. Continue cooking until fish is done, about 10 to 15 minutes. (Scallops, shrimp, etc. may be added to recipe if desired.)

Yields 6 servings
Calories: 193
Fat: 13.g
Fiber: 10.8g

Spicy Caribbean Tailgate Pockets

Spicy Caribbean Tailgate Pockets

1 package McCormick� Grill Mates� Spicy Caribbean Marinade
1/4 C. water
2 T. pineapple or orange juice
1 T. brown sugar
1 T. vinegar
1 lb. kielbasa, cut into 1/4-inch slices
1 large bell pepper, cut into bite-size strips
1 medium onion, cut into bite-size strips
4 18-inch square sheets of heavy duty aluminum foil
4 whole wheat pita bread

Blend first five ingredients in a small bowl until smooth. Divide sausage, pepper and onion into center of foil squares. Create a packet by bringing up foil sides over 4 times. Then, fold one end 4 times (leaving one end open). Repeat to make 4 packets. Pour an even amount of marinade into opening of each packet. Seal packet by folding remaining end 4 times. Shake packets to coat mixture. Place packets on preheated grill for 45 minutes, turning halfway through cooking time. Remove packets from grill. Carefully open one end of each packet to allow steam to escape. Cool 2-3 minutes. Serve meat and vegetable mixture in pita halves

Yield: 8 servings
Calories: 248
Fat: 12g
Fiber: 2g