Red Onion Sorbet

Red Onion Sorbet

1 1/4 C. Water

3/4 C. Sugar

5” branch Tarragon

2 C. Dry White Wine such as Sauvignon Blanc, or Champagne

1 T. minced Tarragon Leaves

1/3 C. minced Red Onion

 

Combine water, sugar and tarragon branch in a small saucepan over medium heat.  Stir well and bring to a boil.  Boil 30 seconds; remove from heat and cover.  Let stand and steep at room temperature until sugar syrup is completely cool.  Remove and discard tarragon.  Combine syrup with wine.  Freeze in an ice cream maker according to manufacturer’s directions.  Just before it is frozen, add minced tarragon and onion.

Witches’ Brew for Kids

Witches’ Brew for Kids

2 pkg. (4-serving size each) JELL-O Brand Black Cherry Flavor Gelatin
1-1/2 C. boiling water
1 pkg. (4-serving size) JELL-O Brand sugar free Orange Flavor Gelatin
3/4 C. boiling water
1/4 C. blueberries
3 qt. (12 C.) prepared KOOL-AID Orange Flavor (sweetened with Splenda) Soft Drink Mix, chilled

For Hand: Dissolve black cherry gelatin in 1-1/2 C. boiling water, stirring 2 minutes until completely dissolved. Pour into greased 8-inch square pan. Refrigerate 2 hours or until firm. For Eyeballs: Meanwhile, dissolve orange gelatin in 3/4 C. boiling water, stirring 2 minutes until completely dissolved. Pour into round or square ice cube trays. Refrigerate until thickened but not set. Insert a blueberry into the center of each gelatin eye ball. Refrigerate until completely set. To Assemble: Trace outline of small hand on piece of paper. Cut out pattern, then place on top of cherry gelatin. Cut around the pattern with a small sharp knife. Carefully pull hand away from pan. Place hand in punch bowl, allowing the fingers to hang over the side of the bowl. Arrange the eyeballs around the inside edge of the punch bowl. Gradually pour in the prepared drink. Serve immediately. Creative Leftovers: Cut gelatin trimmings into cubes; cover and refrigerate until ready to use. Serve as a quick snack or toss with assorted chopped fresh fruit for a quick dessert.

Yield: 12 Servings
Serving Size: 1 C.

Lowfat Holiday Eggnog

Lowfat Holiday Eggnog

7 C. fat free milk, divided
1 pkg. (4-serving size) JELL-O Vanilla Flavor Fat Free Sugar Free Instant Reduced Calorie Pudding & Pie Filling
1 C. low fat evaporated milk
2 tsp. rum extract

Pour 2 C. of the milk into large bowl. Add pudding mix. Beat with wire whisk 2 minutes. Add remaining 5 C. milk, evaporated milk and extract; mix well. Refrigerate until ready to serve.

Yield: 8 servings
Calories: 120
Fat: 1g
Fiber: 0g

Raspberry – Cream Cheese Muffins

Raspberry – Cream Cheese Muffins

2/3 C. (5 oz.) 1/3-less-fat cream cheese, softened
1/3 C. butter, softened
1 1/2 C. sugar
1 1/2 tsp. vanilla extract
2 large egg whites
1 large egg
2 C. all-purpose flour
1 tsp. baking powder
1/4 tsp. baking soda
1/2 tsp. salt
1/2 C. low-fat buttermilk
2 C. fresh or frozen raspberries
1/4 C. finely chopped walnuts

Preheat oven to 350 degrees. Combine cream cheese and butter in a large bowl. Beat with a mixer at high speed until well blended. Add sugar; beat until fluffy. Add vanilla, egg whites, and egg; beat well. Lightly spoon flour into dry measuring C.; level with a knife. Combine flour, baking powder, baking soda, and salt. With mixer on low speed, add the flour mixture and buttermilk to cream cheese mixture, beginning and ending with flour mixture. Gently fold in raspberries and walnuts. Place 24 foil C. liners in muffin C.. Spoon batter evenly into liners. Bake at 350 degrees 25 minutes or until a wooden pick inserted in center comes out clean. Remove from pans; cool on a wire rack. Special Note: Our Test Kitchens staff found that foil liners worked better than paper. They released more easily from the muffin without tearing it.

Yield: 2 dozen
Serving size: 1 muffin

Calories: 142
Fat: 4.7g
Fiber: 1.1g

Shake’N Bake Coconut Shrimp

Shake’N Bake Coconut Shrimp

2/3 C. Coconut, toasted
1 pkt. Shake ‘N Bake Original Chicken Seasoned Coating Mix
1 tsp. curry powder
1/4 tsp. ground red pepper
1 egg
1 lb. cleaned shrimp (16 to 20 count)
Orange Curry Dip (Optional)
Mango-Ginger Dip

Preheat oven to 400°F. Toss coconut with combined coating mix, curry powder and ground red pepper in pie plate. Beat egg in separate pie plate. Dip shrimp into egg, then into coating mixture, pressing shrimp into coating mixture to evenly coat both sides. Place on lightly greased baking sheet. Bake 10 to 12 minutes or until shrimp are cooked through. Serve with dips as desired.

Yield: 4 servings
Calories: 160
Fat: 4g
Fiber: 0g

Shake’N Bake Coconut Shrimp

Shake’N Bake Coconut Shrimp

2/3 C. Coconut, toasted
1 pkt. Shake ‘N Bake Original Chicken Seasoned Coating Mix
1 tsp. curry powder
1/4 tsp. ground red pepper
1 egg
1 lb. cleaned shrimp (16 to 20 count)
Orange Curry Dip (Optional)
Mango-Ginger Dip

Preheat oven to 400°F. Toss coconut with combined coating mix, curry powder and ground red pepper in pie plate. Beat egg in separate pie plate. Dip shrimp into egg, then into coating mixture, pressing shrimp into coating mixture to evenly coat both sides. Place on lightly greased baking sheet. Bake 10 to 12 minutes or until shrimp are cooked through. Serve with dips as desired.

Yield: 4 servings
Calories: 160
Fat: 4g
Fiber: 0g

Polenta with Smoky Mushroom Ragout

Polenta with Smoky Mushroom Ragout

Polenta:
6 C. water
1 1/2 C. dry polenta
1 T. butter, cut into small pieces
1 1/2 tsp. salt

Ragout:
1 T. olive oil
2 C. chopped onion
8 C. sliced oyster mushroom caps (about 1 1/2 lb.)
1/2 tsp. salt
1/4 C. Côtes du Rhône or other fruity red wine
1 T. chopped drained canned chipotle chiles in adobo sauce
1 tsp. dried oregano
3 garlic cloves, minced
1 (28-oz.) can whole tomatoes, drained and chopped
2 C. (8 oz.) crumbled queso fresco cheese
2 T. chopped fresh cilantro

Preheat oven to 350°. To prepare polenta, combine first 4 ingredients in a 13 x 9-inch baking dish, stirring well. Bake at 350° for 1 hour or until liquid is absorbed. Cover polenta and keep warm. To prepare ragout, while polenta bakes, heat oil in a large Dutch oven over medium-high heat. Add onion, and sauté 5 minutes or until tender. Add mushrooms and 1/2 tsp. salt; cook 10 minutes or until mushrooms release moisture and begin to brown, stirring occasionally. Add wine, chiles, oregano, and garlic. Reduce heat to medium, and cook 1 minute or until liquid evaporates, stirring constantly. Stir in tomatoes, and cook over low heat 15 minutes or until the mixture thickens slightly, stirring occasionally. Spoon ragout over polenta; sprinkle evenly with cheese. Bake at 350° for 15 minutes or until cheese begins to melt. Sprinkle with cilantro.

Yield: 8 servings
Calories: 250
Fat: 5.6g
FIber: 5.8g

Carrot, Cauliflower, and Green Bean Pickles

Carrot, Cauliflower, and Green Bean Pickles

2 medium carrots, peeled, trimmed, cut into 1/4 x 3-inch sticks
1/4 head of cauliflower, separated into 1-inch florets with stems attached
4 oz.green beans, trimmed, left whole

Pickling liquid:
1 C. apple cider vinegar
1 1/2 C. water
2 T. sugar
1 tsp. salt
1/4 tsp. crushed red pepper flakes
2 garlic cloves, peeled and crushed with the side of a knife
1 large bushy sprig fresh tarragon

Make these wonderful pickles up in a quart-sized canning jar or in a 1-quart covered casserole or small mixing bowl with a lid. They are ready within three days. Place prepared vegetables in a bowl and add enough water and ice cubes to cover. Refrigerate while making the pickling liquid. Combine the cider vinegar, water, sugar, crushed red pepper flakes, and salt in a large saucepan; heat to boiling. Drain the vegetables and add to the pickling mixture. Heat to boiling. Set a strainer over a large bowl. Strain. Reserve liquid and vegetables separately. When vegetables are cool enough to handle, pack snugly in a wide-mouthed quart jar or place in a bowl with a tight-fitting lid; add the garlic and tarragon. Return the liquid to the saucepan and heat to boiling. Pour over the vegetables. Cover tightly and refrigerate at least three days. Remove from liquid before serving.

Triscuit “Bruschetta”

Triscuit “Bruschetta”

1 C. chopped plum tomatoes
1/4 C. Grated Parmesan Cheese
1/4 C. chopped green onions
2 T. chopped fresh basil
2 T. Reduced Fat Italian Dressing
1/2 tsp. minced garlic
36 Triscuit Reduced Fat Crackers

Preheat oven to 400°F. Mix tomatoes, cheese, onions, basil, dressing and garlic. Top each cracker with a spoonful of the tomato mixture. Place on baking sheet. Bake 5 to 7 minutes or until hot. Serve immediately.

Yield: 12 servings, 3 topped crackers each
Calories: 70
Fat: 2.5g
Fiber: 2g

Triscuit “Bruschetta”

Triscuit “Bruschetta”

1 C. chopped plum tomatoes
1/4 C. Grated Parmesan Cheese
1/4 C. chopped green onions
2 T. chopped fresh basil
2 T. Reduced Fat Italian Dressing
1/2 tsp. minced garlic
36 Triscuit Reduced Fat Crackers

Preheat oven to 400°F. Mix tomatoes, cheese, onions, basil, dressing and garlic. Top each cracker with a spoonful of the tomato mixture. Place on baking sheet. Bake 5 to 7 minutes or until hot. Serve immediately.

Yield: 12 servings, 3 topped crackers each
Calories: 70
Fat: 2.5g
Fiber: 2g

Cubed Steak with Wild Rice

Cubed Steak with Wild Rice

2 T. butter
1 lb. cube steak, cut into bite size pieces
1 (4.5 oz.) package long grain and wild rice mix
2 C. water
5 fresh mushrooms, sliced
2 T. Worcestershire sauce
2 T. garlic powder
1 T. onion powder

In a skillet over medium heat, melt the butter, and sauté the cube steak until evenly browned. In a medium pot, mix the cooked steak and juices, rice, water, mushrooms, Worcestershire sauce, garlic powder, and onion powder. Bring to boil. Reduce heat to low, and simmer 25 minutes, or until all liquid has been absorbed. A very quick, easy, and inexpensive main dish to prepare. You can top this with sour cream before serving, if you’d like. For a spicier dish, add a bit of crushed red pepper flakes.

Yield: 4 servings
Calories: 272
Fat: 12g
Fiber: 2.2g

Zesty Roast Beef Bites

Zesty Roast Beef Bites

9 Ritz Low Sodium Crackers
2 oz. roast beef, cut into 9 pieces
2-1/4 tsp. Kraft Prepared Horseradish
Chopped fresh parsley (optional)

Top each cracker with 1 roast beef piece and 1/4 tsp. horseradish; sprinkle lightly with parsley. Serve immediately. Garnish with cherry tomato wedges.

Yield: 3 servings, 3 topped crackers each
Calories: 90
Fat: 4g
Fiber: 0g

Ginger Pork Wraps

Ginger Pork Wraps

3 T. grated gingerroot
3 T. honey
2 1/2 lb. boneless pork loin roast — trimmed of fat
1/4 C. hosin sauce
3 C. purchased coleslaw blend
2 T. rice vinegar
12 whole fat-free flour tortilla — (8-10″) heated

In 3 1/2 to 4 qt. slow cooker, combine gingerroot and honey; blend well. Add pork roast; turn to coat with honey mixture. Cover; cook on low setting for 6-8 hrs. Remove roast from slow cooker. With 2 forks, shred pork; return to slow cooker. Stir in hoisin sauce. In med. bowl, combine coleslaw blend and vinegar; toss to mix well. To serve, spread about 1/3 C. pork mixture down center of each warm tortilla. Top each with 1/4 C. coleslaw mixture. Roll up each tightly.

Yield: 12 sandwiches
Calories: 242
Fat: 10g
Fiber: 6g

Spicy Scallops in Red Sauce

Spicy Scallops in Red Sauce

3 T. all-purpose flour
1/2 tsp. chili powder
1/2 tsp. paprika
1/8 tsp. salt
1/2 lb. sea scallops
2 tsp. olive oil
1 garlic clove, minced
1 tsp. cornstarch
1/2 tsp. sugar
1/2 tsp. dried oregano
1/8 tsp. ground red pepper
1 (14.5-oz.) can diced tomatoes, undrained
3 T. chopped fresh parsley, divided
2 C. hot cooked rotini (about 4 oz. uncooked short spiral pasta)

Combine the first 4 ingredients in a large zip-top plastic bag; seal bag, and shake well. Add scallops to bag; seal bag, and shake to coat scallops.
Heat the olive oil in a large nonstick skillet over medium heat. Add scallops and garlic, and cook for 3 minutes on each side or until the scallops are done. Remove scallops from skillet; set aside, and keep warm. Combine cornstarch, sugar, oregano, pepper, and tomatoes in skillet; stir with a wire whisk until blended. Bring to a boil, and cook for 1 minute or until thickened, stirring constantly with a wire whisk. Remove from heat; stir in 2 T. parsley. Combine tomato mixture and pasta; toss. Spoon pasta mixture onto plates; top with scallops, and sprinkle with remaining parsley.

Yield: 2 servings
Serving size: 2 C. pasta mixture, 5 oz. scallops, and 1 1/2 tsp. parsley

Calories: 452
Fat: 6.7g
Fiber: 1g

Fall Morning Fold-Over

Fall Morning Fold-Over

1 whole wheat flour tortilla (10 inch)
1/2 of a medium ripe pear or apple
1/2 tsp. sugar
1/8 tsp. ground cinnamon
1 Kraft 2% Milk Singles, cut in half

Place tortilla on a microwavable plate. Cut pear or apple into thin slices; place on half of the tortilla. Top with sugar, cinnamon and Singles. Fold tortilla over filling. Microwave on high 45 seconds or until tortilla is warmed and cheese slice is melted.

Yield: 1 serving
Calories: 240
Fat: 6g
Fiber: 6g

Avocado Green Onion Party Dip

Avocado Green Onion Party Dip

1/2 medium avocado, seeded and peeled
1 C. low fat cottage cheese
3/4 C. plain, non-fat yogurt
1/2 C. green onions, sliced
1/4 C. carrots, shredded
1 T. fresh lemon juice
1/4 C. non-fat mayonnaise
2 C. broccoli florets
1 C. cucumber slices
28 melba toast rounds

Dice avocado into small pieces, toss with lemon juice and set aside. In food processor or blender, blend cottage cheese, yogurt and mayonnaise until smooth. Add cottage cheese mixture to avocado, gently stirring in onions and carrots. Cover and chill. Serve with vegetable crudits and melba toast rounds, allowing 1/2 C. vegetables, 4 melba toast rounds and 8 T. dip per serving.

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

Beef and Noodle Stew

Beef and Noodle Stew

1-1/2 C. (5-1/2 oz.) small shell pasta
1 can (14-1/2 oz.) beef broth
1 can (14-1/2 oz.) diced tomatoes, undrained
2 T. A.1. Original Steak Sauce
1/4 tsp. red pepper flakes
5 C. torn spinach leaves (about 5 oz.)
3/4 lb. boneless beef round steak, cut into thin strips

Cook pasta as directed on package; drain. Mix broth, tomatoes, steak sauce and red pepper flakes in large saucepan; bring to boil on medium-high heat. Boil 3 minutes. Add pasta and spinach; stir. Return to boil. Reduce heat to medium-low; simmer 2 minutes. Stir in meat; cook 2 to 3 minutes or until meat is cooked through.

Yield: 6 servings
Calories: 180
Fat: 2g
Fiber: 2g

Grilled Chicken and Roasted Red Pepper Sandwiches with Fontina Cheese

Grilled Chicken and Roasted Red Pepper Sandwiches with Fontina Cheese

1 lb. skinless, boneless chicken breast halves
1 T. fresh lemon juice
1 T. Dijon mustard
2 tsp. extravirgin olive oil
1/4 tsp. dried marjoram
1/4 tsp. dried thyme
5 garlic cloves, minced and divided
Cooking spray
1 C. vertically sliced onion
1 tsp. sugar
3/4 tsp. fennel seeds, crushed
1/4 tsp. crushed red pepper
1/4 tsp. salt
1 (7-oz.) bottle roasted red bell peppers, drained and sliced
1 T. red wine vinegar
1/8 tsp. freshly ground black pepper
1 (12-oz.) loaf rosemary focaccia, cut in half horizontally
4 tsp. low-fat mayonnaise
3 oz. fontina cheese, thinly sliced

Place chicken between 2 sheets of heavy-duty plastic wrap, and lb. to 3/4-inch thickness using a meat mallet or rolling pin. Combine juice, mustard, oil, marjoram, thyme, 1 garlic clove, and chicken in a large zip-top plastic bag; seal. Marinate in refrigerator 2 hours, turning occasionally. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add remaining 4 garlic cloves, onion, sugar, fennel, crushed red pepper, and salt, and sauté 1 minute. Add roasted bell peppers; cook 5 minutes or until onions are tender, stirring frequently. Stir in vinegar and black pepper. Prepare grill to medium-high heat. Remove chicken from bag; discard marinade. Place chicken on grill rack coated with cooking spray; grill 5 minutes on each side or until done. Cool slightly; cut chicken into slices. Spread cut sides of bread evenly with mayonnaise. Arrange cheese on bottom half of bread. Arrange chicken and pepper mixture over cheese. Top with top half of bread; press lightly. Place stuffed loaf on grill rack; grill 3 minutes on each side or until cheese melts. Cut into quarters.

Yield: 4 servings
Serving size: 1 sandwich quarter

Calories: 462
Fat: 12.2g
Fiber: 5.6g

Sirloin-and-Summer-Vegetable Kabobs with Firecracker Sauce

Sirloin-and-Summer-Vegetable Kabobs with Firecracker Sauce

Firecracker Sauce:
1/4 C. fresh lime juice
1/4 C. maple syrup
2 T. ketchup
2 T. olive oil
2 T. soy sauce
4 cloves garlic, finely chopped
1 tsp. crushed red-pepper flakes
1/2 tsp. ground black pepper
1/2 tsp. grated lime rind
1/2 tsp. salt

Kabobs:
1 1/4 lb. boneless beef top loin or sirloin steak, cut into 1 1/4-inch-thick cubes
3 medium onions, quartered
2 medium yellow squash, cut crosswise into 1-inch slices
2 medium zucchini, cut crosswise into 1-inch slices
1 large red pepper, seeded and cut into 1-inch pieces
Twelve 8-inch wooden skewers, soaked in water 15 minutes
Sprig of thyme (optional)
Small hot peppers (optional)

Prepare Firecracker Sauce: In medium bowl, whisk together lime juice, maple syrup, ketchup, olive oil, soy sauce, garlic, crushed red-pepper flakes, black pepper, lime rind, and salt. Makes about 1 C. Set aside. On one skewer, randomly arrange 2 pieces of cubed steak and one piece each of onion, yellow squash, zucchini, and red pepper. Repeat to make 11 more kabobs. Place kabobs in large baking dish. Pour 3/4 C. of Firecracker Sauce over kabobs in baking dish. Reserve 1/4 C. for brushing the kabobs as they cook. Let kabobs stand for 15 minutes. Heat grill to medium heat. Grill kabobs about 4 inches above heat source for 5 minutes, turning frequently. Brush kabobs with reserved Firecracker Sauce. Cook 5 to 7 minutes longer or until desired doneness is reached.

Yield: 12 Kabobs
Calories: 147
Total Fat: 7g
Fiber: 6g

Peppercorn Steaks

Peppercorn Steaks

1 T. whole black peppercorns, crushed
16 oz. cubed steak
2 T. butter or margarine
2 garlic cloves, minced
1 T. Worcestershire sauce
1/2 C. red wine or beef broth
1 tsp. dry mustard
1/2 tsp. sugar
2 tsp. cornstarch
1 T. water

Rub pepper over both sides of steaks. Refrigerate for 15 minutes. In an ungreased skillet over medium-high heat, brown steaks on both sides. Add butter and garlic; cook for 2 to 4 minutes, turning steaks once. Add Worcestershire sauce; cook 2 to 4 minutes longer or until meat reaches desired doneness, turning once. Remove steaks and keep warm. Combine wine or broth, mustard and sugar; add to the pan. Stir to loosen browned bits. Combine cornstarch and water until smooth; add to pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Serve with the steaks.

Yield: 2 servings
Calories: 195
Fat: 12g
Fiber: 2g

Buffalo Burgers With Chipotle Mayonnaise

Buffalo Burgers With Chipotle Mayonnaise

1 tsp. kosher salt
1/2 tsp. freshly ground black pepper
1/2 tsp. dry mustard
1/2 tsp. chili powder
1 lb. freshly ground buffalo meat
Chipotle Mayonnaise:
1/4 C. mayonnaise, regular or reduced-fat
1/2 tsp., or to taste, minced canned chipotle chile peppers in adobo sauce

1 yellow onion, cut into four 1/3-inch-thick slices
Extra-virgin olive oil
4 hamburger buns

To make burgers: In a small bowl, combine salt, pepper, dry mustard and chili powder. Sprinkle over the buffalo meat and gently distribute the spices throughout with your fingers. Gently shape the meat into 4 patties, each about 3/4 inch thick. To make chipotle mayonnaise: In a small bowl, combine the mayonnaise and minced chiles in adobo sauce, to taste. Or, add 1 can chipotle chiles in adobo sauce to the bowl of a food processor and pulse until chiles are ground. Measure out the amount to taste and store the remainder in the refrigerator for other uses. Prepare grill for medium heat. Lightly brush or spray the onion slices on both sides with the olive oil. Grill onion slices until tender and well-marked, about 8 minutes, turning once halfway through grilling time. Grill the buffalo patties over medium heat until a thermometer, inserted from the side, reaches 160 degrees for medium, about 7 to 9 minutes, turning once halfway through grilling time. Spread the inside of the hamburger buns with the chipotle mayonnaise. Place the buffalo patties on the buns and top with the grilled onions. Serve immediately.

Yield: 4 servings
Calories: 368
Fat: 16.7g
Fiber: 1.8g

Chili Lime Avacodos

Chili Lime Avacodos

2 ripe Haas avocados
2 limes
1 tsp. sugar
1 tsp. chili powder
1/2 tsp. salt
3 T. extra-virgin olive oil
Chopped chives or cilantro for garnish, optional

Halve avocados and remove pit. Roll limes or heat in microwave for 10 seconds to get juices flowing. Halve the limes. Rub the avocado halves gently with 1/2 lime to retard the browning. Juice limes into small bowl and mix with sugar, chili powder and salt using a fork or small whisk. Add extra-virgin olive oil in a slow stream while mixing dressing. Pour dressing into the cavities of avocados, distributing it equally and serve. Garnish with chives or cilantro as an optional garnish.

Yield: 4 servings
Calories: 220
Fat: 22g
FIber: 1.9g

Carolina Blond-Barbecue Sandwich

Carolina Blond-Barbecue Sandwich

1 (12-oz.) bag coleslaw
1/3 C. light coleslaw dressing (such as Marzetti)
1/4 tsp. celery seeds
1 C. no-salt-added ketchup
1/2 C. water
1/4 C. cider vinegar
2 T. instant minced onion
2 T. dark brown sugar
1 T. prepared mustard
1 tsp. pepper
1 tsp. hot sauce
1/2 tsp. garlic powder
1 1/2 C. (3/4 lb.) skinned, shredded roasted chicken breast (such as Tyson)
4 (2-oz.) slices Texas toast, lightly toasted

Combine first 3 ingredients in a bowl; toss well to coat. Combine ketchup and next 8 ingredients (ketchup through garlic powder) in a medium saucepan; bring to a boil. Reduce heat; simmer 5 minutes or until mixture begins to thicken. Stir in chicken, and cook 4 minutes or until roasted chicken is thoroughly heated. Top each toasted bread slice with 1/2 C. chicken and 1/2 C. coleslaw mixture.

Yield: 4 servings
Calories: 421
Fat: 8.9g
Fiber: 3.5g

Nonesuch Poele

Nonesuch Poele

3 tsp. light olive oil, divided
1 C. chopped sweet onion
1 T. finely diced ginger root
1 rutabaga, cut in 1-inch dice (1 C.)
1 parsnip, cut in 1-inch dice (1/2 C.)
2 carrots, cut in 1-inch dice (1 C.)
1/2 sweet potato, cut in 1-inch dice (1/2 C.)
1 stalk celery, cut in 1-inch dice (1/2 C.)
2 C. low sodium vegetable or chicken stock
8 oz. low fat, extra firm tofu, cut in 1-inch dice (or substitute 8 oz. chicken breast, turkey breast, pork tenderloin, ostrich, bison or other lean meat)
1 sprig fresh rosemary, 4-inches long
16 snow peas, strings removed
8 cherry tomatoes
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
1 T. arrowroot mixed with 2 T. water
2 T. finely chopped green onion tops
2 T. freshly grated Parmesan
Cayenne pepper, to taste

Heat 2 tsp. oil in a 10-inch skillet on medium-high. Add the onion and ginger and shallow fry until just browned, about 3 minutes. Toss in the rutabagas, parsnips, carrots and sweet potatoes and continue cooking 4 more minutes. Stir in the celery, stock, tofu and rosemary. Cover and cook at a gentle boil for 10 minutes or until the vegetables are tender. If you are using meat instead of the tofu, shallow fry, on medium-low heat, in a separate pan in the remaining tsp. of oil until cooked through. It will take about the same amount of time as the vegetables. Add the snow peas and tomatoes to the vegetables and cook for 2 minutes. Season with salt and pepper. Remove the pan from the heat, stir in the arrowroot slurry and return to the heat to thicken. Serve the vegetables in a mound on 2 heated plates. Lay the cooked meat (if you are using it) on top. Spoon the thickened pan juices over the dish and dust well with the chopped onion tops, Parmesan cheese and cayenne.

Yield: 2 servings
Calories: 381
Fat: 10g
Fiber: 11g

Deviled Cauliflower

Deviled Cauliflower

1/3 C. plain nonfat yogurt
1/4 C. grated Parmesan cheese
1/4 C. Dijon mustard
1/4 tsp. dried tarragon
1 slice whole wheat bread, made into crumbs
1 T. fresh tarragon, chopped
1 tsp. olive oil
2 lb. cauliflower, cut into florets

Preheat oven to 375F. Coat an 8″ sq pan w/ nonstick olive oil spray. In a small bowl, stir together yogurt, cheese, mustard & dried tarragon. In another bowl, combine bread crumbs, tarragon & olive oil. Stir vigorously to coat the crumbs with oil. Steam cauliflower in a large pot w/ 2″ water, just until tender about 8 min. Spread the cauliflower evenly in the prepared pan. Spoon the mustard mixture over the cauliflower and stir gently to coat. Sprinkle bread crumbs over the top. Bake until the crumbs are crisp and well browned, 15-20 minutes.

Yield: 6 servings
Calories: 74
Fat: 3g
Fiber: 2g

Lemon-Shallot Scallops

Lemon-Shallot Scallops

2 tsp. olive oil
1 1/2 lb. sea scallops
1/2 tsp. salt
1/4 tsp. black pepper
2 tsp. butter
3 T. minced shallots
1/2 tsp. bottled minced garlic
1/4 C. dry white wine
1 T. fresh lemon juice
2 T. finely chopped fresh parsley
Lemon wedges (optional)

Heat oil in a large nonstick skillet over medium-high heat. Sprinkle sea scallops with salt and pepper. Add scallops to pan, and sauté 2 minutes on each side. Remove scallops from pan, and keep warm. Melt butter in pan. Add shallots and garlic; sauté 30 seconds. Add wine and juice; cook 1 minute. Return scallops to pan; toss to coat. Remove from heat; sprinkle with parsley. Serve with lemon wedges, if desired.

Yield: 4 servings
Serving size: 1/2 C.

Calories: 204
Fat: 5.4g
Fiber: 0.2g

Caramelized Onion and Horseradish Mashed Potatoes

Caramelized Onion and Horseradish Mashed Potatoes

1/4 C. butter, divided
4 C. chopped onion
2 tsp. brown sugar
1 T. white balsamic vinegar (optional)
2 1/2 lb. cubed peeled baking potato
1/2 C. whole milk
1/4 C. Dijon mustard
1 T. fresh lemon juice
2 T. prepared horseradish
1 T. light mayonnaise
1/2 tsp. salt

Melt 1 T. butter in a medium nonstick skillet over medium-high heat. Add onion and sugar; sauté 10 minutes or until caramelized. Remove from heat; stir in vinegar, if desired. Place potato in a saucepan, and cover with water. Bring to a boil. Reduce heat; simmer 15 minutes or until tender. Drain and return potato to pan. Add 3 T. butter and milk; mash to desired consistency. Cook 2 minutes or until thoroughly heated, stirring constantly. Combine Dijon mustard and remaining ingredients in a small bowl, stirring with a whisk until blended. Add Dijon mustard mixture and caramelized onion mixture to potato mixture, stirring to combine.

Yield: 10 servings
Serving size: 3/4 C.

Calories: 186
Fat: 6.3g
Fiber: 2.9g

Turkey-Tomato Soup

Turkey-Tomato Soup

1 lb. turkey thighs, boned, skinned, cut into 1″ pieces (2 medium)
2 small red potatoes, cubed
1 3/4 C. fat-free reduced-sodium chicken broth
1 1/2 C. frozen corn
1 C. chopped onion
1 C. water
8 oz. no salt added tomato sauce
1/4 C. tomato paste
2 T. Dijon mustard
1 tsp. hot pepper sauce
1/2 tsp. sugar
1/2 tsp. garlic powder
1/4 C. finely chopped fresh parsley

Combine all ingredients, except parsley, in slow cooker. Cover and cook on LOW 9 to 10 hours. Stir in parsley; serve.

Yield: 6 servings
Calories: 223
Fat: 8g
Fiber: 3g

White Bean and Green Chile Pepper Soup

White Bean and Green Chile Pepper Soup

30 oz. great northern beans, canned, rinsed and drained
1 C. finely chopped yellow onion
4 1/2 oz. diced green chiles
1 tsp. ground cumin, divided
1/2 tsp. garlic powder
14 1/2 oz. fat-free chicken broth
1/4 C. chopped fresh cilantro leaves
1 T. extra virgin olive oil
1/3 C. sour cream (optional)

Combine beans, onion, chilies, 1/2 tsp. cumin and garlic powder in slow cooker. Cook on LOW 8 hours or on HIGH 4 hours. Stir in cilantro, olive oil and remaining 1/2 tsp. cumin. Garnish with sour cream, if desired.

Yield: 5 servings
Calories: 280
Fat: 7g
Fiber: 9g

Arizona Turkey with Chipotle Sauce

Arizona Turkey with Chipotle Sauce

1 (12-lb.) fresh or frozen turkey, thawed
1 1/2 tsp. ground cumin
1 tsp. chili powder
1 tsp. dried rubbed sage
3/4 tsp. garlic powder
1/2 tsp. ground red pepper
1/4 tsp. ground turmeric
Cooking spray
1/2 C. boiling water
1 to 2 chipotle chiles
3 3/4 C. fat-free, less-sodium chicken broth, divided
3 T. tomato paste
1 T. Worcestershire sauce
1/4 C. all-purpose flour
Chile peppers (optional)
Assorted herb sprigs (optional)

Preheat oven to 350°. Remove and discard giblets and neck from turkey. Rinse turkey with cold water; pat dry. Trim excess fat. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat. Combine cumin and next 5 ingredients (cumin through turmeric) in a bowl. Rub cumin mixture under loosened skin and inside body cavity. Tie ends of legs with cord. Lift wing tips up and over back; tuck under turkey. Place turkey on a broiler pan coated with cooking spray or on a rack set in a shallow roasting pan. Insert meat thermometer into meaty part of thigh, making sure not to touch bone. Bake at 350° for 3 hours or until thermometer registers 180°. (Cover turkey loosely with foil if it gets too brown.) Combine boiling water and chipotle chiles in a small bowl; cover and let stand 30 minutes or until soft. Drain, discarding stems, seeds, and membranes. Combine chiles and 1/2 C. broth in a blender, and process until smooth. Set aside. Remove turkey from oven. Cover turkey loosely with foil; let stand at least 10 minutes before carving. Place a zip-top plastic bag inside a 2-C. glass measure. Pour drippings into bag; let stand 10 minutes (fat will rise to the top). Seal bag, and carefully snip off 1 bottom corner of bag. Drain drippings into a medium saucepan, stopping before fat layer reaches opening; discard fat. Add 3 C. broth to drippings. Bring to a boil; cook until reduced to 3 C. (about 6 minutes). Stir in chile mixture, tomato paste, and Worcestershire sauce. Combine 1/4 C. broth and flour in a small bowl, stirring with a whisk, and add to chile mixture in saucepan. Bring to a boil; reduce heat, and simmer for 10 minutes. Strain mixture through a sieve over a bowl, and discard solids. Serve sauce with turkey. Garnish with fresh chiles and herbs, if desired.

Yield: 12 servings
Serving size: 6 oz. turkey and 1/4 C. sauce

Calories: 227
Fat: 4.3g
Fiber: .5g

Roasted Red Potatoes with Chive Sauce

Roasted Red Potatoes with Chive Sauce

2 lb. red potatoes
2 tsp. olive oil
1 T. dried rosemary
1/2 tsp. ground pepper

Preheat oven to 425F. Coat a heavy baking dish w/ olive oil cooking spray. Using a fork, pierce each potato a few times (halve any that are large). In a large bowl, combine potatoes, olive oil, rosemary & pepper. Toss to coat. Spread into baking dish in a single layer. Bake, stirring once halfway through until potatoes are tender, 40-45 min.

Chive Sauce:
1 1/4 C. plain nonfat yogurt
1/4 C. fresh chives
2 drops hot pepper sauce
1/4 tsp. salt

Stir all ingredients together in a small bowl.

Yield: 6 servings
Calories: 166
Fat: 2g
Fiber: 3g

Glazed Salmon With Apples

Glazed Salmon With Apples

2 large apples, thinly sliced
1 small onion, thinly sliced
1 1/2 lb. salmon fillets
2 T. Dijon mustard
1 T. honey
1/4 tsp. garlic salt

Preheat oven to 400 degrees. Mix apples and onions in ungreased 11-by-7-inch baking dish. Place fish, skin side down, on apple mixture. In a small bowl, mix mustard, honey and garlic salt. Spoon onto fish; spread evenly. Bake, uncovered, 20-25 minutes or until fish flakes easily with a fork. Serve apple mixture with fish. (You can sauté apple/onions a bit first to soften them)

Yield: 6 servings
Calories: 190
Fat: 6g
Fiber: 2g

Steak and Onions

Steak and Onions

1 lb. top round cubed steak
2 tsp. olive oil
6 cloves garlic, chopped
1 white onion, halved and sliced
1 green pepper, cut into thin strips
1 red pepper, cut into thin strips

Slice the steak into thin, stir-fry strips, following the lines made in the meat by the butcher’s tenderizing machine. In a nonstick pan, heat olive oil. Add steak and garlic, and brown 1-2 minutes. Add onion and cook 3-4 minutes or until onion begins to soften. Add peppers and cook 2-3 minutes. Serve at once.

Yield: 4 servings
Calories: 204
Fat: 8g
Fiber: .5g

Carrot & Squash Stir Fry

Carrot & Squash Stir Fry

1 T. margarine or cooking oil
1 clove garlic, minced
1/4 tsp. dried basil, oregano, or Italian seasoning, crushed
1 medium carrot, cut into julienne strips (1/2 C.)
1 small zucchini and/or yellow summer squash, cut into julienne strips (1 C.)
2 medium leeks, thinly sliced (2/3 C.), or 2 green onions, thinly sliced (1/4 C.)
3 T. grated Parmesan or Romano cheese

Place margarine or cooking oil in a wok or large skillet. Preheat over medium-high heat. Stir-fry garlic and basil, oregano, or Italian seasoning in hot margarine or cooking oil for 15 seconds. Add carrot. Stir-fry for 1 minute. Add zucchini and/or yellow squash. Stir-fry for 2-1/2 minutes. Add leeks or green onions and stir-fry about 1-1/2 minutes more or until vegetables are crisp-tender. Sprinkle with Parmesan or Romano cheese; toss gently. Serve immediately.

Yield: 2 Servings
Calories: 127
Fat: 8g
Fiber: 2g

One-Pot Beef Stroganoff

One-Pot Beef Stroganoff

1 T. olive oil
1 C. finely chopped onion
2 cloves garlic, minced
1/2 lb. beef sirloin steak, thinly sliced
2 T. flour
1 can (14-1/2 oz.) beef broth
2 T. Dijon Mustard
2 tsp. paprika
1 medium green pepper, sliced
1 pkg. (8 oz.) sliced mushrooms
2 C. egg noodles, uncooked
1 C. water
1/4 C. Fat Free Sour Cream

Heat oil in large deep skillet or Dutch oven. Add onion and garlic; cook 1 minute, stirring occasionally. Add meat; cook until browned, stirring frequently. Add flour; mix well. Add beef broth, mustard and paprika; mix well. Stir in green peppers and mushrooms. Bring to boil. Add noodles and water; stir gently. Reduce heat to medium-low; simmer 10 minutes or until noodles are tender. Stir in sour cream; cook 1 minute or just until heated.

Yield: 4 servings
Calories: 320
Fat: 14g
Fiber: 3g

15 Minute Fried Rice

15 Minute Fried Rice

1 T. oil
3 eggs, lightly beaten
2 C. water
1 pkg. (16 oz.) frozen stir-fry vegetables, thawed
1/4 C. soy sauce
1 chicken bouillon cube
2 C. Minute White Rice, uncooked

Heat oil in large skillet on medium heat. Add eggs; cook until set, stirring occasionally. Remove from skillet. Add water, vegetables, soy sauce and bouillon to skillet; bring to boil. Stir in rice; cover. Remove from heat. Let stand 5 minutes. Stir in cooked eggs. Serve immediately.

Yield: 4 servings
Calories: 290
Fat: 8g
Fiber: 3g

Grilled-Shrimp Salad with Smoky Tomato Vinaigrette

Grilled-Shrimp Salad with Smoky Tomato Vinaigrette

4 (1-inch-thick) slices day-old French bread or other firm white bread, cut into 1-inch cubes
1 large tomato, cut into 1-inch-thick slices (about 12 oz.)
4 tsp. olive oil, divided
1/2 tsp. salt, divided
1/2 tsp. freshly ground pepper, divided
3 T. coarsely chopped fresh parsley
2 T. fresh lemon juice
1 T. canned chipotle chile in adobo sauce
1 T. water
2 tsp. ground coriander
1 garlic clove, chopped
48 large shrimp, peeled and deveined (about 2 lb.)
Cooking spray
9 1/2 C. torn romaine lettuce
3/4 C. cubed peeled avocado
1/2 C. sliced red onion

Preheat oven to 350�. Place bread cubes in a single layer on a baking sheet. Bake at 350� for 12 minutes or until toasted. Set aside. Brush tomato slices with 1 tsp. olive oil, and sprinkle with 1/4 tsp. salt and 1/4 tsp. pepper. Place tomato slices on a foil-lined baking sheet. Broil 10 minutes on each side or until tomato slices are blackened. Combine 3 tsp. olive oil, 1/4 tsp. salt, 1/4 tsp. pepper, tomato slices, parsley, and next 5 ingredients (parsley through garlic) in a food processor, and process until blended. Divide vinaigrette in half. Set aside. Thread shrimp onto 6 (12-inch) skewers, and brush with half of vinaigrette. Prepare grill. Place kebabs on grill rack coated with cooking spray, and grill 4 minutes on each side or until shrimp are done. Remove shrimp from skewers. Combine remaining half of vinaigrette, toasted bread cubes, shrimp, lettuce, avocado, and sliced onion in a large bowl; toss gently to coat.

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

Calories: 267
Fat: 8.7g
Fiber: 3g

Morning Sausage Bake

Morning Sausage Bake

2 T. margarine
1 lb. mushrooms, finely chopped
1 C. plain dry bread crumbs
1 pkg. (16 oz.) Turkey Sausage
1 medium red or green bell pepper, chopped
3 T. chopped fresh parsley
1/4 tsp. ground red pepper (cayenne)
2 cartons (8 oz. each) cholesterol-free egg product

Preheat oven to 350°F. Melt margarine in large nonstick skillet on medium-high heat. Add mushrooms; cook and stir 10 minutes or until mushrooms are tender and moisture has evaporated. Remove from heat; stir in bread crumbs. Place in 13×9-inch baking dish sprayed with cooking spray; press firmly onto bottom to form crust. Add turkey sausage to same skillet; cook on medium heat 12 minutes until no longer pink, stirring frequently to break turkey sausage into small pieces. Remove from heat. Add bell pepper, parsley and ground red pepper; mix well. Spread over crust; cover evenly with egg product. Bake 25 minutes or until center is set. To Halve: Prepare and bake as directed in 9-inch pie plate, cutting all ingredients in half. Makes 4 servings.

Yield: 8 servings
Calories: 220
Fat: 10g
Fiber: 2g

Baked Cheese Polenta with Swiss Chard

Baked Cheese Polenta with Swiss Chard

Chard:
2 bunches Swiss chard (about 1 1/2 lb.)
Cooking spray
8 garlic cloves, minced
2 T. water

Polenta:
1 3/4 C. water
1/4 tsp. salt
1 (14 1/2-oz.) can vegetable broth
1 C. yellow cornmeal
1/2 C. (2 oz.) crumbled goat cheese
3 T. grated fresh Parmesan cheese
1/4 C. reduced-fat sour cream

Preheat oven to 400°. To prepare chard, remove stems and center ribs. Discard stems and chop ribs; coarsely chop leaves. Heat a large nonstick skillet coated with cooking spray over medium heat. Add garlic; sauté 30 seconds. Add ribs and 2 T. water; cover and cook 5 minutes. Add the leaves; cover and cook 5 minutes or until wilted. To prepare polenta, place 1 3/4 C. water, salt, and broth into a large saucepan. Gradually add the cornmeal, stirring constantly with a whisk. Bring to a boil; reduce heat to medium, and cook 8 minutes, stirring constantly. Add cheeses, stirring constantly with a whisk. Spoon half the polenta into a 2-quart baking dish coated with cooking spray, spreading evenly. Top with the chard mixture. Spoon sour cream over chard, spreading evenly. Quickly add remaining polenta, spreading evenly. Bake at 400° for 20 minutes. Let stand 5 minutes.

Yield: 6 servings
Serving size: about 1 C.

Calories: 169
Fat: 5.3g
Fiber: 1.9g

Crispy Veggie Fries

Crispy Veggie Fries

1 egg
1 C. mushroom caps, cleaned
1 C. bite-sized broccoli florets
1 C. bite-sized cauliflower pieces
1 pkt. Shake ‘N Bake Extra Crispy Seasoned Coating Mix

Preheat oven to 425°F. Beat egg in small bowl. Dip vegetables in egg; shake in coating mix. Place breaded vegetables on lightly greased shallow pan. Bake 20 min. or until crisp and golden brown.

Yield: 6 servings
Calories: 70
Fat: 2g
Fiber: 1g