Wild Mushroom Manicotti

Wild Mushroom Manicotti

1/2-ounce dried porcini mushrooms
6 large manicotti shells
Olive oil spray
1/2 pound lean ground turkey, or lean ground beef
4 cloves garlic, crushed
1 small onion, finely sliced
4 ounces jarred roasted red bell peppers, chopped
1/2 low-fat ricotta cheese
1/2 teaspoon salt
1/2 teaspoon course black pepper
Tomato Sauce, recipe follows
1/4 cup finely grated Parmesan

Preheat oven 350 degrees F. In a small bowl, cover dried mushrooms with hot water; set aside to soak for 30 minutes. After mushrooms have soaked, drain them, and coarsely chop. Meanwhile, prepare manicotti shells according to package directions, drain, and cool. Lightly spray an 8 by 8-inch baking pan with olive oil; set aside. Heat a nonstick pan over medium heat, and spray pan with olive oil as it is heating. Add ground turkey and brown, breaking it up to cook evenly. Drain fat from pan. Add garlic and onions and cook until onions are translucent, about 3 minutes. Add mushrooms and continue cooking for 1 to 2 minutes. Add roasted peppers and cook for about 2 minutes. Turn off the heat, and stir in the ricotta. Add salt and pepper, to taste. Transfer turkey mixture to a large resealable plastic bag. Pipe the filling into the cooled manicotti shells. Place the manicotti shells in the prepared baking dish. Top with tomato sauce and then sprinkle Parmesan over top. Fill the cooled pasta shells with the turkey mixture and Parmesan. Bake for 25 minutes. Serve immediately.

Tomato Sauce:
1 tablespoon olive oil
2 cloves garlic, minced
1 small onion, minced
1/2 teaspoon dried oregano
1 1/2 cups prepared tomato sauce

Heat olive oil in a medium saucepan over medium heat. Add garlic, onion, and dried oregano, and saute until onion is translucent. Add tomato sauce and bring to a simmer. Remove from the heat and pour over the prepared stuffed manicotti shells.

Yield: 6 servings
Calories 252
Fat: 9g
Fiber: 2

Creamed Spinach

Creamed Spinach

1 head garlic, top end cut off
1 spray olive oil cooking spray
1 teaspoon olive oil
1 large sweet onion, sliced (recommended: Vidalia)
1 (10-ounce) box frozen spinach, defrosted and drained
1/4 teaspoon ground nutmeg
1 (14-ounce) can chicken broth
3 tablespoons light cream cheese
1 teaspoon butter
1/2 lemon, juiced
1 1/2 teaspoons salt
1/2 teaspoon black pepper

Preheat oven 350 degrees F. Place garlic on a piece of aluminum foil and lightly spray the garlic with olive oil cooking spray once. Wrap aluminum foil around the garlic to form a tight package. Roast for 45 minutes. Once garlic is cool enough to handle, remove from aluminum foil and set aside. In a nonstick 10-inch saucepan, heat 1 teaspoon olive oil over medium-high heat. Add onions and saute until translucent, about 1 1/2 minutes. Add spinach and nutmeg and saute for 1 minute. Add chicken broth and bring to simmer; simmer for 1 minute. Pour mixture into a food processor, and then squeeze the garlic cloves from the head of roasted garlic, discarding the skin. Add all remaining ingredients. Pulse until creamy. Serve warm.

Yield: 4 servings
Calories: 98
Fat: 4g
Fiber: 3g

Texas Jo Casserole

Texas Jo Casserole

8 oz Ground 90% lean turkey or Beef
1/2 c Chopped onion
1/2 c Frozen whole kernel corn
1/2 c (2.5 oz) sliced mushrooms, drained
1/4 c (1 oz) sliced ripe olives
1 1/2 c Hot cooked rotini, rinsed & drained
1 cn (10 3/4 oz) Healthy Request Tomato soup
1/2 c Chunky salsa
1 T Brown Sugar Twin
1/3 c (1.5 oz) shredded Kraft Reduced-Fat Cheddar cheese

Preheat oven to 350F. Spray an 8×8 baking dish with butter-flavored cooking spray. In a large skillet sprayed with butter-flavored cooking spray, brown meat and onion. stir in corn, mushrooms, olives, and rotini pasta. Add tomato soup, salsa, Brown Sugar Twin, and Cheddar cheese. Mix well to combine. Spread mixture into prepared baking dish. Bake 30 minutes. Place baking dish on a wire rack and let set 5 minutes.
Cut into 4 servings.

HINT: 1 cup uncooked rotini pasta usually cooks to about 1 1/2 cups. Also good topped with 1 T fat-free sour cream.

Yield: 4 servings
Calories: 293
Fat: 9g
Fiber: 5g

Spiced Grape and Yogurt Salad

Spiced Grape and Yogurt Salad

1/4 C. vanilla lowfat yogurt
1/8 tsp. ground cinnamon
1/8 tsp. ground cardamom
1 C. seedless green grapes
1 C. seedless red or black grapes

Combine first 3 ingredients in a large bowl and mix well. Add grapes and stir gently until well coated. Cover and refrigerate until chilled.

Yield: 4 servings
Calories: 70
Fat: .7g
Fiber: .9g

Protein Packed Oatmeal Pancakes

Protein Packed Oatmeal Pancakes

1/2 C. old-fashioned oatmeal
1/4 C. low-fat cottage cheese
4 egg whites
1 tsp. vanilla extract
1/2 tsp. cinnamon
1/4 tsp. nutmeg

Process all ingredients in a blender until smooth. Spray a nonstick skillet with cooking spray. Add the batter and cook over medium heat until both sides are lightly browned.

Yield: 1 serving
Calories: 271
Fat: 3g
Dietary Fiber: 3.8g

Carmelized Garlic Chicken

Carmelized Garlic Chicken

4 boneless skinless chicken breasts
4 cloves minced garlic
4 tsp. brown sugar, packed
2 tsp. olive oil

Heat oven to 500 degrees. Line shallow roasting pan with foil, spray foil with non-stick cooking spray. Heat oil in small non-stick skillet over medium-low heat until hot. Add garlic, cook 1-2 minutes or until garlic begins to soften. Remove from heat, stir in brown sugar until well mixed. Place chicken in sprayed foil lined pan, spread garlic mixture evenly over chicken. Bake at 500 for 10-15 minutse or until chicken is fork tender and juices run clear

Yield: 4 servings
Calories: 181
Fat: 4g
Fiber: trace

Hamersley’s Red Onion Soup

Hamersley’s Red Onion Soup

4 medium red onions, cut into large dice
2 carrots, cut into medium dice
3 cloves garlic, cut in half
1/2 russet potato, peeled and cut into medium dice
2 to 3 T. vegetable oil
2 T. tomato paste
1 tsp. herbes de Provence (see note)
1/2 tsp. salt, preferably kosher, plus more to taste
1/8 tsp. freshly ground black pepper, plus more to taste
1 C. dry red wine
2 C. beef broth, preferably reduced-sodium
3 C. chicken broth, preferably reduced-sodium
3 C. water
Baguette slices
4 oz. Asiago cheese, grated (1 C.)

Preheat oven to 350 degrees. Toss onions, carrots, garlic, potato, vegetable oil, tomato paste, herbes de Provence, salt and pepper in roasting pan. Cover pan with lid or aluminum foil and roast until onions are tender, about 1 hour. Remove pan from oven and transfer contents to large soup pot. Add red wine, beef broth, chicken broth and 3 C. water. Bring to boil on high heat. Reduce heat to low and simmer 45 minutes. Strain over clean pot and reserve vegetables and broth separately. Puree cooked vegetables in food processor fitted with metal blade until smooth; they will reduce to about 2 C. puree. Add puree to broth and whisk to combine. Bring to boil on high heat; immediately reduce heat to low and simmer 5 minutes. Season with salt and pepper. Toast both sides of bread slices under broiler on baking sheet. Ladle soup into warm bowls. Place 1 to 2 pieces toasted bread on top of each bowl. Sprinkle with cheese and serve immediately. Note: Herbes de Provence is a mixture of dried herbs that is sold at some supermarkets or stores that specialize in imported foods. To make your own, combine 2 T. dried thyme, 2 T. dried oregano, 2 T. dried marjoram, 1 T. dried tarragon, 1 T. dried rosemary, 1/2 tsp. fennel seeds and a pinch of lavender buds, if available. Store in airtight container.

Yield: 6 servings
Calories: 200
Fat: 6.4g
Fiber: .2g

Asian Salad with Sweet and Sour Vinaigrette

Asian Salad with Sweet and Sour Vinaigrette

Salad:
1 papaya
1 guava
1 Asian pear
1 lb. Spring mix Salad
4 oz. Goat Cheese

Vinaigrette:
1 tsp. mustard
2 tsp. Balsamic vinegar
1 tsp. low sodium soy sauce
1 tsp. honey
1/8 tsp. ground black pepper
1/4 C. olive oil

Combine mustard, balsamic vinegar, soy sauce, honey, salt and pepper in a mixing bowl. Drizzle in olive oil, whisking to an emulsion. Set aside. Cut papaya and guava into thin slices. Julienne the Asian pear. Put the spring mix salad in a large bowl. Toss with dressing. Mound on a platter. Place fruit slices on top. Sprinkle with chunks of goat cheese and serve.

Yield: 4 servings
Calories: 232
Fat: 8g
Fiber: 10g

Avocado & Sun-Dried Tomato Omelet

Avocado & Sun-Dried Tomato Omelet

2 ripe avocados, preferably Hass, pitted, peeled and cut into 3/4-inch dice
Juice of 1 lime
8 oil-packed sun-dried tomato halves
8 egg whites
4 whole eggs
2 T. skim milk
1/4 tsp. each salt and pepper
1 tsp. olive oil

In a small bowl, gently toss avocado with lime juice to coat. Cut tomato halves lengthwise into thick strips. In a medium bowl, combine egg whites, eggs, milk, salt and pepper; whisk until blended. In large nonstick skillet, heat oil over high heat. When oil is hot but not smoking, pour eggs into skillet. Reduce heat to medium. Cook, lifting edges to let uncooked egg flow underneath, until omelet is nearly set but still moist in center, 3 or 4 minutes. Quickly spread tomatoes over half of omelet. Scoop avocado from juice with slotted spoon and arrange over tomatoes. Fold plain side over filling. Cook 1 more minute. Slide onto platter and serve immediately.

Yield: 4 servings
Calories: 298
Fat: 22g
Fiber: 5g

Risotto with Black Olives and Roasted Red Peppers

Risotto with Black Olives and Roasted Red Peppers

1 T. olive oil
1 1/3 C. arborio rice
1/4 C. dry white wine or vegetable broth
6 C. fat-free vegetable broth
1 (8 3/4-ounce) can drained corn
1 (7-ounce) jar drained roasted red peppers, thinly sliced
1 (3.8-ounce) can drained sliced black olives
1 tsp. dried tarragon

Heat oil in a large pot over medium-high. Stir in rice and cook 2 or 3 minutes or until golden; add wine (or 1/4 C. broth). Add 1 C. broth, continuing to stir and cook 3 to 4 minutes or until almost completely absorbed. When broth is absorbed, add another C. and repeat procedure until all the broth has been used. Stir in corn, peppers and olives; mix well. Season with tarragon. Serve immediately.

Yield: 4 servings
Calories: 433
Fat: 7g
Fiber: 3g

Tempeh Fajitas

Tempeh Fajitas

1 (8-oz.) package five-grain tempeh
1 C. pineapple juice
1/4 C. low-sodium soy sauce
2 T. fresh lime juice
2 tsp. ground cumin
2 tsp. canola oil
1/2 tsp. freshly ground black pepper, divided
1 garlic clove, minced
2 C. (1/2-inch) vertically sliced onion
1 1/2 C. (1/2-inch-thick) slices green bell pepper
Cooking spray
1/4 tsp. salt
4 (8-inch) whole wheat tortillas
1/4 C. chipotle salsa (such as Frontera)

Cut tempeh in half crosswise; cut each half lengthwise into 6 strips. Place tempeh in a shallow dish. Combine pineapple juice, soy sauce, lime juice, cumin, oil, 1/4 tsp. black pepper, and garlic in a small saucepan; bring to a boil. Pour pineapple juice mixture over tempeh. Marinate at room temperature 30 minutes or up to 2 hours. Prepare grill. Lightly coat onion and bell pepper with cooking spray; sprinkle with salt and 1/4 tsp. black pepper. Arrange onion mixture in a wire grilling basket coated with cooking spray. Place grilling basket on grill rack; grill 5 minutes or until lightly browned, turning occasionally. Remove the tempeh from marinade, reserving marinade. Place tempeh on grill rack coated with cooking spray; grill 2 minutes on each side or until lightly browned, basting occasionally with reserved marinade. Warm tortillas according to package directions. Arrange 3 tempeh pieces, 1/2 C. onion mixture, and 1 T. salsa down center of each tortilla; roll up.

Yield: 4 servings
Serving size: 1 fajita

Calories: 259
Fat: 5.1g
Fiber: 8g

Baked Perogies Parmigiana

Baked Perogies Parmigiana

1 C. store-bought marinara sauce
1 C. reduced-fat ricotta cheese
1 C. part-skim mozzarella cheese, divided
1/4 C. shredded Parmesan cheese, divided
1 lightly beaten egg
1 (12-ounce) package frozen potato-and-cheddar perogies
1 tsp. Italian seasoning

Heat oven to 350 degrees. In an 8-by-8-inch baking dish, combine marinara sauce, ricotta, 1/2 C. mozzarella, 2 T. Parmesan, egg, frozen ‘rogies and Italian seasoning. Sprinkle with remaining mozzarella and Parmesan. Bake, covered, 30 minutes, or until hot and bubbly around edges. Let stand 5 minutes before serving.

Yield: 4 servings
Calories: 336
Fat: 13g
Fiber: 2g

Garden Quesadillas

Garden Quesadillas

2 small green and/or red sweet peppers, cut into thin strips
1 small red onion, cut into thin 1-inch-long strips
2 tsp. olive oil or cooking oil
1/2 tsp. ground cumin
1/2 tsp. chili powder
2 T. snipped fresh cilantro
1/3 C. fat-free cream cheese (tub style)
5 6- to 7-inch flour tortillas
1/4 – 1/2 C. salsa (optional)

In a large nonstick skillet cook sweet peppers and onion in 1 tsp. of the oil for 3 to 5 minutes or until crisp-tender. Stir in cumin and chili powder. Cook and stir for 1 minute more. Stir in cilantro. Set vegetables aside. Spread cream cheese over half of 1 side of each tortilla. Top with pepper mixture. Fold tortilla in half over peppers, pressing gently. Place tortillas on an ungreased large baking sheet. Brush tortillas with the remaining oil. Bake in a 425 degree F oven for 5 minutes. Cut each quesadilla into 4 wedges. Serve warm. If desired, pass the salsa.

Yield: 10 servings
Calories: 58
Fat: 2g
Fiber: 1g

Creamy Mashed Potato Casserole

Creamy Mashed Potato Casserole

6 medium peeled and cubed potatoes
1/4 C. 2 percent milk
1 (8-ounce) package light cream cheese
1 C. reduced-fat sour cream
1 T. minced parsley
1/4 tsp. garlic powder
1/2 C. shredded reduced-fat sharp cheddar cheese

Cook potatoes in boiling water 15 minutes or until fork tender; drain. Heat oven to 325 degrees. Coat an 8-by-12-inch baking dish with cooking spray. Combine cooked potatoes, milk, cream cheese, sour cream, parsley and garlic powder in a mixing bowl and mix with electric mixer on medium-high until smooth. Spoon into baking dish, cover, and bake 30 to 40 minutes. Remove from oven. Uncover and sprinkle with cheese. Bake 5 to 10 more minutes or until cheese melts. Serve immediately.

Yield: 10 servings
Calories: 174
Fat: 9g
FIber: 2g

Tuna Noodle Casserole

Tuna Noodle Casserole

6 ounces no-yolk-type medium noodles
2 tsp. butter or margarine, divided
1 small chopped red bell pepper
1/2 medium chopped onion
1 C. sliced fresh mushrooms
2 T. flour
1 1/4 C. 1 percent milk
1/2 C. shredded sharp cheddar cheese
1 (9-ounce) can drained water-packed albacore tuna, flaked
1/2 tsp. each salt and black pepper
1/3 C. dried bread crumbs

Heat oven to 350 degrees. Coat a 2-quart baking dish with cooking spray; set aside. Cook noodles according to package directions; drain. Meanwhile, combine 1 tsp. butter or margarine, bell pepper, onion and mushrooms in a large container and microwave on high (100 percent power); drain. Whisk together flour and milk until smooth. Stir into vegetable mixture; cover and microwave on high for 2 minutes. Stir, re-cover and cook for 1 minute. Stir and continue cooking in 30-second increments until thickened. Remove from microwave, add cheese and stir until melted. Stir in tuna, cooked noodles, salt and pepper, and spoon into baking dish. Bake, covered, 25 minutes. Mix together bread crumbs and the 1 tsp. remaining butter (melted); sprinkle over casserole and bake 5 more minutes or until bubbly.

Yield: 4 servings
Calories: 413
Fat: 10g
FIber: 3g

Enchilada Pasta Soup

Enchilada Pasta Soup

3 (14 1/2-ounce) cans fat-free chicken broth
2 (14.75-ounce) cans cream-style corn
2 (10-ounce) cans enchilada sauce
1 (4.5-ounce) can chopped green chilies
1 (10- to 12-ounce) can chicken breast with liquid
5 ounces vermicelli or angel hair pasta, broken into 3 pieces
1 1/2 tsp. cumin
1/2 tsp. each onion powder and dried oregano
1 medium chopped onion for garnish
Shredded Colby-Monterey Jack cheese blend for garnish

In a large pot, combine broth, corn, enchilada sauce and chilies; mix well. Bring to a boil over medium-high heat. Add chicken, vermicelli, cumin, onion powder and oregano; mix well. Reduce heat to low; simmer 8 minutes or until vermicelli is tender; stir occasionally. Ladle into bowls and garnish as desired.

Yield: 13 servings
Calories: 162
Fat: 2g
FIber: 3g

Honey Sesame Pork Tenderloin

Honey Sesame Pork Tenderloin

2 (1-pound) well-trimmed pork tenderloins
3/4 C. reduced-sodium soy sauce
3 cloves minced garlic
1 1/2 T. minced fresh or 1 1/2 tsp. dried ginger
1 1/2 T. sesame oil
1/3 C. honey
3 T. brown sugar
1/4 C. sesame seeds

Place tenderloins in a large, resealable plastic bag. In a small bowl, combine soy sauce, garlic, ginger and sesame oil; pour over pork. Place on flat dish and marinate in refrigerator 2 to 8 hours. Remove pork from marinade, pat dry; discard marinade.
Heat oven to 400 degrees. In a shallow container, mix together honey and brown sugar. Place sesame seeds on a separate plate. Roll pork in honey mixture, coating well; then roll in sesame seeds (get ready for sticky hands). Place roast in shallow baking pan and bake 20 to 30 minutes or until meat thermometer registers 155 degrees in center of each tenderloin. Remove from oven; tent with foil and let stand 3 to 5 minutes for temperature to reach 160. Slice, place on platter and serve.

Yield: 8 servings
Calories: 221
Fat: 7g
Fiber: 1g

Peach Granita

Peach Granita

1 C. sugar
1 3/4 pounds peaches or nectarines (about 5 medium), unpeeled, cut into wedges
2 T. fresh lemon juice

Prepare sugar syrup: In 1-quart saucepan, heat sugar and 1 1/4 C. water to boiling over high heat, stirring occasionally. Reduce heat to medium; cook, stirring, 1 minute, or until sugar dissolves completely. Transfer to small bowl to cool. In blender at medium speed, blend peach wedges until smooth; pour into medium-mesh sieve set over a medium bowl. With spoon, press peach puree through sieve; you should have 3 C. puree. Into puree, stir lemon juice and syrup. Pour into 9-inch by 9-inch metal baking pan. Cover with foil or plastic wrap. Freeze 2 hours; stir with fork. Freeze at least 3 hours longer, until fully frozen or overnight. To serve, let stand for 20 minutes at room temperature; with fork or spoon, scrape surface to create pebbly texture.

Serving Size: 1/2 C.
Calories: 55
Fat: 0g
Fiber: 0g

Creamy Crab au Gratin

Creamy Crab au Gratin

1 1/2 C. sliced mushrooms (4 oz)
3 T. all-purpose flour
2 medium stalks celery, sliced (1 C.)
1/2 tsp. red pepper sauce
1 can (14.5 oz) FF chicken-broth
2 packages (8 oz. each) imitation crabmeat chunks
3/4 C. fat-free half-and-half
1 C. soft bread crumbs (about 1 1/2 slices bread)

Heat oven to 400. Lightly spray 11x7x1 1/2 pan with cooking spray. Spray 3-quart saucepan with cooking spray; heat over medium-heat.
Cook mushrooms and celery in saucepan about 4 minutes, stirring constantly, until celery is tender. Stir in broth. Heat to boiling;
reduce heat. Beat half-and-half, flour and pepper sauce with wire whisk until smooth; stir into vegetable mixture. Heat to boiling, stirring constantly. Boil and stir 1 minute. Stir in crabmeat. Spoon crabmeat mixture into baking dish. Top with bread crumbs.
Bake uncovered about 15 minutes or until heated through. Good with steamed broccoli or green beans.

Yield: 8 servings
Calories: 200
Fat: 2g
Fiber: 1g

Herb Roasted Cornish Hens

Herb Roasted Cornish Hens

2 Cornish hens
salt to taste
freshly ground black pepper
3 cloves garlic, sliced
1 T. minced, fresh rosemary leaves
1 T. minced, fresh thyme
1 1/2 bay leaves
3 shallots, roughly chopped
2 carrots, roughly chopped into 1″ pieces
2 stalks celery, roughly chopped into 1″ pieces
1 1/2 lemons

Preheat the oven to 375°F. Rinse the Cornish hens with cold water and pat dry. Season with salt and pepper inside and out. Stuff the insides of the hens with garlic, rosemary, thyme and 1/2 bay leaf each. Place a few pieces of shallots, carrots and celery in the cavity. Scatter the rest of the shallots, carrots and celery on the bottom of a roasting pan. Place the hens on top of the vegetables. Squeeze juice from the lemons all over the hens and add 1/2 to each hen cavity. Roast in the oven until the the hens are golden brown and crisp and the juices run clear when the thigh is pierced with a sharp knife, about 45 minutes. Transfer the hens to a serving platter and let rest for about 5 minutes. Remove the skin from the hens and cut each one in half.

Yield: 4 servings
Calories: 163
Fat: 4g
Fiber: 1g

Moosewood Asian Asparagus Salad

Moosewood Asian Asparagus Salad

1.5 lb. fresh Asparagus
2 tsp. tamari soy sauce
1.5 tsp. brown sugar
1 tsp. sesame oil
1 tsp. white vinegar
1 tsp. white wine/sherry
1/2 tsp. grated ginger
1/2 tsp. chili paste
Sesame seeds, toasted

Whisk together tamari, sugar, sesame oil, vinegar, rice wine, ginger and chili paste; set aside. Wash asparagus and remove the tough ends. Heat enough water to cover asparagus to boiling in large pot. Ease spears into boiling water; cover pot. Cook on high heat until the water returns to a rapid boil. Cook 1 – 2 minutes longer, until the asparagus are tender-crisp. Plunge the asparagus into cold water to stop cooking. Drain well, place in shallow dish and cover with the marinade. Chill at least 30 minutes but no longer than 2 hours before serving. Garnish with a sprinkle of sesame seeds. To serve hot, toss aparagus with marinade after draining, garnish and serve.

Yield: 6 servings
Calories: 57
Fat: 2.6g
Fiber: 1.7g

Southwestern Steak and Pinto Beans

Southwestern Steak and Pinto Beans

1 tsp. garlic salt
1 tsp. ground cumin
1/4 tsp. ground red pepper
1 lb. boneless sirloin steak, trimmed
Cooking spray
1 tsp. vegetable oil
1 C. diced red bell pepper
1/2 C. bottled chunky salsa, divided
1 (15-oz.) can pinto beans, rinsed and drained
1/4 C. chopped cilantro

Heat a grill pan over medium-high heat. Combine first 3 ingredients. Remove 1 tsp. cumin mixture, and set aside. Sprinkle remaining cumin mixture evenly over steak. Lightly coat steak with cooking spray. Place steak in grill pan; cook 4 minutes on each side or until desired degree of doneness. Remove from pan; let stand 5 minutes. Cut into thin slices. While steak cooks, heat the oil in a medium saucepan over medium-high heat. Add bell pepper; sauté 4 minutes or until tender. Add reserved cumin mixture, 1/4 C. salsa, and beans; cook 1 minute or until thoroughly heated, stirring constantly. Place 1/2 C. bean mixture on each of 4 plates; divide beef evenly over bean mixture. Top each serving with 1 T. salsa and 1 T. cilantro.

Yield: 4 servings
Calories: 267
Fat: 8g
Fiber: 6.4g

Prosciutto-and-Fontina Panini

Prosciutto-and-Fontina Panini

1 (5.25-oz.) package focaccia (Italian flatbread) or 1 (8-oz.) package Italian cheese-flavored pizza crust (such as Boboli)
8 very thin slices prosciutto (about 2 oz.)
1/4 C. (1 oz.) shredded fontina cheese
1 C. trimmed arugula or watercress
2 (1/8-inch-thick) red onion slices, separated into rings
2 tsp. balsamic vinegar
1/8 tsp. pepper

Slice each bread round in half horizontally. Divide prosciutto slices between bottom halves of bread, and top each bread half with fontina cheese, arugula, and red onion slices. Drizzle balsamic vinegar over sandwiches, and sprinkle with pepper; cover with top halves of bread. Wrap sandwiches tightly in aluminum foil, and bake at 300° for 15 minutes.

Yield: 2 servings
Calories: 330
Fat: 11.5g
Fiber: 4.3g

Moroccan-Spiced Leg of Lamb

Moroccan-Spiced Leg of Lamb

1 tsp. salt
1 tsp. coarsely ground pepper
1 tsp. ground ginger
1 tsp. ground cinnamon
1/2 tsp. ground cardamom
1/4 tsp. ground red pepper
1 (2 1/2-lb.) rolled boned leg of lamb
1 T. vegetable oil
1 C. chopped red onion
1/3 C. dry red wine
6 garlic cloves, chopped
1 (14 1/4-oz.) can fat-free beef broth
1 T. all-purpose flour
2 T. water
1/2 C. Spiced Pear Butter

Combine first 6 ingredients in a small bowl; set aside. Unroll roast; trim fat. Rub ginger mixture into folds and over surface of roast. Place roast in a large zip-top plastic bag; seal and marinate in refrigerator 12 to 24 hours, turning bag occasionally. Remove roast from bag; set aside. Preheat oven to 325°. Heat the oil in a Dutch oven over medium-high heat; add roast, browning on all sides. Add onion, wine, garlic, and broth, and bring to a simmer. Insert meat thermometer into the thickest portion of roast. Cover and bake at 325° for 50 minutes or until thermometer reaches 145° (medium-rare), basting occasionally. Remove from pan; set aside, and keep warm. Strain cooking liquid through a sieve into a bowl, and discard solids. Return cooking liquid to pan. Bring to a boil, and cook 5 minutes or until reduced to 2 C.. Combine flour and water in a small bowl; stir well with a whisk. Add flour mixture to cooking liquid in pan. Bring to a boil; cook 1 minute or until slightly thick, stirring constantly with a whisk. Stir in Spiced Pear Butter; serve sauce with lamb.

Yield: 8 servings
Serving size: 3 oz. lamb and 1/4 C. sauce

Calories: 225
Fat: 7g
Fiber: 1.3g

Lentil-and-Pancetta Soup

Lentil-and-Pancetta Soup

1 C. uncooked wheat berries
7 C. water
1 C. dried lentils
3/4 C. chopped pancetta (about 3 oz.) or 3 bacon slices, chopped
2 tsp. olive oil
1 C. chopped onion
3/4 C. diced carrot
1/2 C. diced celery
4 C. coarsely chopped Swiss chard (about 6 oz.)
1/2 tsp. salt
1/4 tsp. black pepper

Place wheat berries in a large saucepan; cover with water to 2 inches above wheat berries. Bring to a boil; remove from heat. Cover; let stand 1 hour. Drain well; return wheat berries to pan. Cover with water to 2 inches above wheat berries. Bring to a boil; reduce heat, and cook over medium-low heat, partially covered, 45 minutes or until tender. Drain; set aside. Combine 7 C. water and lentils in pan. Bring to a boil; partially cover, reduce heat, and simmer 15 minutes. Add pancetta, and simmer 10 minutes or until lentils are tender. Drain the lentil mixture in a colander over a bowl, reserving cooking liquid. Heat oil in a large Dutch oven over medium-high heat. Add onion, carrot, and celery; sauté 8 minutes. Add Swiss chard, and cook 5 minutes, stirring frequently. Add reserved cooking liquid, salt, and pepper; bring to a boil. Stir in wheat berries and lentil mixture; cook 1 minute or until thoroughly heated.

Yield: 9 servings
Serving size: 1 C.

Calories: 216
Fat: 7g
Fiber: 4.2g

Potato Croquettes

Potato Croquettes

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

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

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

Crusty Horseradish Chicken

Crusty Horseradish Chicken

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

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

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

Potatoes with Artichokes and Olives

Potatoes with Artichokes and Olives

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

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

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

Creamy Coriander Chicken

Creamy Coriander Chicken

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

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

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

Flank Steak and Roasted Pepper Roll-Ups

Flank Steak and Roasted Pepper Roll-Ups

1/4 C. extra virgin olive oil

2 T. balsamic vinegar

1/4 tsp. salt

1/4 tsp. pepper

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

1 small bunch arugula, stemmed removed

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

 

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

Tomato Tart

Tomato Tart

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

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

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

Glazed Baby Carrots

Glazed Baby Carrots

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

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

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

Marinated Beef Roast

Marinated Beef Roast

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

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

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

Calories: 157
Fat: 6g
Fiber: 0g

Orange and Tomato Gazpacho

Orange and Tomato Gazpacho

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

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

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

Easy Salisbury Steak

Easy Salisbury Steak

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

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

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

Spinach & Cheese Stuffed Meatloaf

Spinach & Cheese Stuffed Meatloaf

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

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

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

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

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

Asian Flavors Flounder

Asian Flavors Flounder

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

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

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

Roasted Red Pepper Chicken

Roasted Red Pepper Chicken

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

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

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

Barbecued Brisket

Barbecued Brisket

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

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

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

Cannellini Bean & Escarole Stew

Cannellini Bean & Escarole Stew

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

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

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