Tilapia with Capers and Almonds

Tilapia with Capers and Almonds

3/4 C. flour
Salt and freshly ground pepper
1 1/2 pounds tilapia (sole or flounder)
2 T. butter, divided
2 tsp. olive oil, divided
1/4 C. slivered almonds
1/4 C. drained capers
1 lemon sliced paper-thin

Put the flour, salt and pepper in a pie plate; mix well. Coat fish in flour, shaking off the excess; transfer to a plate. In a large nonstick skillet, melt 1 1/2 tsp. butter in 1 tsp. of the oil. Add half the fillets and cook over medium heat 3 to 4 minutes or until golden and crisp; turn once. Transfer to a plate and cover with foil to keep warm. Repeat with another 1 1/2 tsp. butter, remaining oil and remaining fish. Add remaining 1 T. butter and the almonds to skillet. Cook 2 minutes or until golden. Add capers and lemon and cook 1 minute or until heated through. Pour sauce over fish and serve immediately. (Adapted from Food and Wine magazine.)

Yield: 4 servings
Calories: 277
Fat: 13g
Fiber: 1g

Peppered Peaches

Peppered Peaches

6 large peaches, relatively ripe but not soft (should be firm but yield to gentle pressure)
3 T. fresh lemon juice (1 to 2 lemons)
2 T. granulated sugar
1 tsp. kosher salt
1/2 tsp. coarsely ground black pepper, or more to taste
1/4 tsp. cayenne pepper, or more to taste

Bring a small stockpot of water to a rolling boil. Meanwhile, cut each peach in half around the seam (stopping at the pit). Holding the peach in both hands, twist slightly to separate the halves. Remove the pit (if you’re lucky, it will pop out). Using a slotted spoon, dip each peach half into the boiling water for about 2 seconds. Remove from the water and peel the skins off with a sharp paring knife (skins should slip off easily). Drain the peaches in a colander, then place cut side down on paper towels to dry. Place the peach halves cut side up on a large platter. Coat the cut surface with lemon juice. Combine sugar and salt. Dust peaches with the sugar mixture. Sprinkle lightly with the black pepper and cayenne. The peaches can be left at room temperature for 2 hours before serving. Do not refrigerate.

Yield: 6 servings
Calories: 75
Fat: trace
Fiber: 2g

Peppercorn Beef Kebabs

Peppercorn Beef Kebabs

1 pound boneless beef sirloin steak, cut 1 inch thick
1 1/2 tsp. black peppercorns, crushed
1/2 tsp. each salt and paprika
1 clove crushed garlic
1 medium onion cut into 12 wedges
Grape tomato halves for garnish

Cut beef into 1-inch pieces. Combine peppercorns, salt, paprika and garlic in shallow dish. Add beef, toss to coat. Thread an equal number of beef pieces onto each of four 12-inch metal skewers along with 3 onion wedges. Place kebabs on rack in broiler pan so surface of meat is 3 to 4 inches from heat. Broil 9 to 12 minutes for rare to medium, turning occasionally. Garnish with tomatoes. Serve immediately.

Yield: 4 servings
Calories: 169
Fat: 5g
Fiber: .5g

Festive Cabbage

Festive Cabbage

2 T. olive oil
2 pounds coarsely chopped red cabbage (about 6 C.)
2 cloves minced garlic
1 tsp. salt
1/3 C. red wine vinegar
Freshly ground black pepper

Heat oil in a large nonstick skillet over medium until hot. Add cabbage, garlic and salt; cook 10 minutes, stirring frequently. Reduce heat; cover and cook 10 minutes or until cabbage is tender. Stir in vinegar; sprinkle with pepper and serve.

Yield: 6 servings
Calories: 82
Fat: 5g
Fiber: 3g

Chipotle Chicken & Corn Skillet

Chipotle Chicken & Corn Skillet

1 T. vegetable oil
1 pound boneless, skinless chicken breasts, cut into 1-inch pieces
4 ears fresh corn, cut into 2-inch pieces
2 medium zucchini, sliced crosswise 1/4 inch thick
1/2 medium onion, thinly sliced
3 plum tomatoes, cut lengthwise in thin wedges
1 chipotle pepper from a can or jar of chipotle peppers in adobo sauce, pepper chopped plus 1 T. adobo sauce
1/2 tsp. salt

In a large nonstick skillet, heat oil on medium-high. Add chicken; cook and stir about 5 minutes or until browned. Add corn, zucchini and onion. Cover and cook 6 to 8 minutes, stirring occasionally until vegetables are softened. Stir in tomatoes, chipotle pepper and salt. Cook 2 to 3 minutes, covered, or until corn and chicken are cooked through. Serve in shallow soup bowls.

Yield: 4 servings
Calories: 273
Fat: 7g
Fiber: 4g

Penne with Olives and Grape Tomatoes

Penne with Olives and Grape Tomatoes

12 ounces penne pasta
2 T. olive oil
2 cloves garlic, thinly sliced
2 C. grape tomatoes, halved
2 tsp. dried oregano
1/4 tsp. crushed red pepper
1/2 tsp. salt
1/4 tsp. black pepper
1/4 C. pitted kalamata olives, sliced
1/4 C. chopped fresh flat-leaf parsley
1/4 C. freshly grated parmesan cheese, plus more for garnish

Cook pasta according to directions but without using oil; drain. Meanwhile, in a large nonstick skillet, heat oil on medium. Add garlic and cook, stirring about 1 minute or until golden. Add tomatoes, oregano, red pepper, salt and black pepper. Reduce heat to low and cook, stirring 3 minutes or until tomato juices run. Add the pasta, olives, parsley and 1/4 C. parmesan to skillet; toss to combine. Garnish with more cheese if desired.

Yield: 6 servings
Calories: 298
Fat: 8g
FIber: 3g

Ginger Pork with Stuffing

Ginger Pork with Stuffing

4 tsp. butter or margarine, divided
1 pound (4 each) pork top-loin chops (1/2 inch thick)
Freshly ground black pepper to taste
1/2 tsp. ground ginger
1 2/3 C. water
1 (6-ounce) package stuffing mix for pork (such as Stove Top)
2 T. apricot preserves

In a large nonstick skillet, melt 3 tsp. butter over medium-high heat. Sprinkle chops lightly with pepper; add to skillet. Cook about 5 minutes or until chops are slightly pink in center, turning once. Remove chops; cover to keep warm. Stir remaining butter and the ginger into skillet; add water. Bring to boil; stir in stuffing mix just until moistened. Top with chops. Spoon preserves over chops. Cover and cook on low 3 to 4 minutes or until heated through.

Yield: 4 servings
Calories: 359
Fat: 8g
Fiber: 2g

Roasted Root Vegetables with Mushrooms

Roasted Root Vegetables with Mushrooms

12 ounces fresh whole white mushrooms (without stems)
4 ounces shiitake mushrooms (without stems)
2 pounds mixed root vegetables (such as sweet potatoes, parsnips, carrots), cut into 1-inch pieces
2 medium onions, cut into 1-inch wedges
12 cloves garlic, peeled and halved
3 T. olive oil
1 1/2 tsp. dried rosemary
1 tsp. salt
1/2 tsp. freshly ground black pepper

Heat oven to 425 degrees. In two shallow roasting pans, arrange vegetables in a single layer. Combine oil, rosemary, salt and pepper. Drizzle over vegetables; turn to coat. Roast, stirring once, for 30 minutes or until tender.

Yield: 6 servings
Calories: 227
Fat: 7g
Fiber: 8g

Cranberry Glazed Salmon

Cranberry Glazed Salmon

1 C. whole-berry cranberry sauce
1/4 C. honey
1/4 C. soy sauce
2 minced garlic cloves
1 T. minced fresh ginger
1/4 tsp. freshly ground black pepper
4 4- to 5-ounce skinless salmon fillets

Heat oven to 350 degrees. In medium bowl, combine cranberry sauce, honey, soy sauce, garlic, ginger and pepper. Check salmon for bones and place on a baking dish coated with cooking spray. Spoon cranberry mixture evenly over fillets. Bake about 10 minutes, or until salmon is cooked through and just flakes when tested with a fork.

Yield: 4 servings
Calories: 342
Fat: 7g
Fiber: 1g

Turkey Ole’ Casserole

Turkey Ole’ Casserole

12 corn tortillas
1 C. chopped onions
1 C. shredded carrots
1 C. reduced-sodium chicken broth
1 10 3/4-ounce can reduced-fat cream of chicken soup
1 T. chili powder
1 T. cumin
2 4-ounce cans drained chopped green chiles
3 C. cooked chopped turkey or chicken
2 C. (8 ounces) shredded reduced-fat Monterey Jack cheese

Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray. Tear corn tortillas into pieces; set aside. In a large, nonstick skillet coated with cooking spray, cook onions and carrots in a little chicken broth, about 5 minutes, until softened. Add remaining chicken broth and soup. Reduce heat to low, bring to simmer, and add chili powder, cumin, green chiles; cook about 2 or 3 minutes or until soup is smooth. Add chicken. To assemble: Spoon a little chicken mixture on bottom to prevent sticking. Layer tortilla pieces, chicken mixture and cheese. Repeat several times and end with 1/2 C. cheese on top. Bake about 45 minutes or until bubbly.

Yield: 8 servings
Calories: 309
Fat: 10g
Fiber: 4g

Herbed Pasta with Carmelized Onions

Herbed Pasta with Carmelized Onions

12 ounces herbed pasta
4 pounds sliced “sweet” onions (Vidalia, Texas 10/15, Maui or other)
2 T. olive oil
1 head garlic, peeled and minced
1 C. hearty red wine (Burgundy or Cabernet Sauvignon)
1 T. each chopped fresh marjoram and Italian parsley
salt and freshly ground pepper to taste

Cook pasta according to directions. Coat onion slices with cooking spray. In a large saute or other pan, stir oil and onions together over high heat to coat thoroughly. Reduce heat to simmer; cover and cook about 20 to 25 minutes or until onions are golden. Stir occasionally. Add garlic and continue cooking until onions are caramelized. Add wine and continue cooking until wine has cooked down and almost evaporated. Remove from heat, transfer to a large bowl, and toss with marjoram, parsley, salt and pepper and cooked pasta. Serve.

Yield: 6 servings
Calories: 346
Fat: 6g
Fiber: 7g

Linguine with Spinach, Red Pepper and Gouda

Linguine with Spinach, Red Pepper and Gouda

3/4 pound linguine
1 T. olive oil
4 minced garlic cloves
1 red bell pepper, cut into thin 2-inch-long strips
1 10-ounce package fresh spinach, stems discarded and leaves washed
1/4 tsp. salt
Generous seasoning freshly ground pepper
3/4 C. grated smoked Gouda cheese

Cook pasta according to directions; reserve 1/4 C. liquid and drain pasta; set aside. Heat oil on medium in a large, nonstick skillet. Add garlic and cook 1 minute. Stir in red bell pepper and saute until softened, about 7 minutes. Pile on spinach and cover. Cook until wilted, about 3 minutes. Stir in salt and ground pepper. Add reserved pasta water. Toss sauce with pasta; stir in cheese and serve.

Yield: 4 servings
Calories: 462
Fat: 12g
Fiber: 5g

Lemony Artichokes

Lemony Artichokes

4 medium artichokes, stems removed, leaf tips trimmed
1 14 1/2-ounce can reduced-sodium chicken broth
1 clove crushed garlic
1 T. grated lemon peel (yellow only)
1/3 C. fresh lemon juice
1 C. water

Tightly arrange artichokes, stems side down, in a 3-quart saucepan. In a medium bowl, combine broth, garlic, lemon peel, juice and water. Pour over artichokes, cover and bring to boil. Reduce heat to medium and cook 50 minutes or until one leaf pulls out easily; drain well and serve at room temperature.

Yield: 4 servings
Calories: 64
Fat: 0g
Fiber: 7g

Devilish Horseradish Burgers

Devilish Horseradish Burgers

1/3 C. fat-free sour cream
1 1/2 T. prepared horseradish
2 tsp. ketchup

1 1/4 pounds lean ground beef
1 1/2 tsp. freshly ground black pepper
1/2 tsp. salt
1 1/2 T. prepared horseradish

Heat grill. For the sauce: In a small bowl, combine sour cream, horseradish and ketchup; mix well. Set aside. For the burgers: In a large bowl, combine beef, pepper and salt. Form into 4 patties about 1/2 to 3/4 inch thick (don’t compact patties or handle longer than necessary). Spread burgers with the 1 1/2 T. prepared horseradish. Grill uncovered over high heat 1 minute per side. Move to medium heat and cook 4 or 5 more minutes per side for medium. Serve with dollops of Rosy Horseradish Sauce.

Yield: 4 servings
Calories: 273
Fat: 13g
Fiber: 1g

Alpine Potatoes

Alpine Potatoes

2 pounds scrubbed red potatoes
1/2 tsp. salt
1 medium chopped onion
2 T. margarine or butter
2 T. flour
1/4 tsp. freshly ground black pepper
2 C. reduced-sodium chicken broth
2 T. spicy brown mustard
1 tsp. prepared horseradish
1/4 C. fine dry bread crumbs

Heat oven to 375 degrees. Coat a 2-quart shallow baking dish with cooking spray. In a large saucepan, cook potatoes in boiling salted water about 15 minutes or until tender. Drain and cool. In the same pan over medium heat, saute onion in margarine or butter about 8 to 10 minutes or until softened and golden. Stir in flour and pepper, then broth. Stirring, bring to a boil and cook 1 minute. Remove from heat. Whisk in mustard and horseradish. Slice potatoes 1/2 inch thick. Layer in baking dish. Cover with sauce and sprinkle with bread crumbs. Bake 20 to 25 minutes or until hot and bubbly.

Yield: 8 servings
Calories: 150
Fat: 3g
Fiber: 2g

Pasta with Goat Cheese & Onion Confit

Pasta with Goat Cheese & Onion Confit

8 ounces spaghetti
4 C. thinly sliced onions
1 tsp. minced garlic
1/2 tsp. dried sage
1/2 tsp. dried rosemary
1 tsp. sugar
1/2 C. dry white wine or chicken broth
2 ounces fat-free cream cheese
2 ounces goat cheese
Salt and white pepper to taste
1/4 C. coarsely chopped walnuts

Cook spaghetti according to directions; drain. Heat a large nonstick skillet coated with cooking spray until hot. Add onions and cook, covered, over medium-low heat until onions are very soft, about 20 minutes. Stir in garlic, sage, rosemary and sugar; cook, uncovered, over medium-low heat until onions are caramelized and brown, or 10 to 15 minutes. Stir in wine or chicken broth. Simmer 2 or 3 minutes longer. Stir in cream cheese and goat cheese and cook over low heat, stirring until melted, 2 or 3 minutes. Season to taste with salt and white pepper. Spoon pasta and onion mixture on serving platter and toss; sprinkle with walnuts.

Yield: 4 servings
Calories: 423
Fat: 11g
Fiber: 5g

Beef & Mushroom Dijon

Beef & Mushroom Dijon

3/4 pound boneless sirloin or top round steak, 3/4 inch thick
8 ounces sliced mushrooms (about 2 1/2 C.)
1 medium sliced onion
1 (10 3/4-ounce) can condensed reduced-fat cream of mushroom soup
1/4 C. water
2 T. Dijon mustard
3 C. hot cooked rice (1 C. uncooked)

Slice beef into very thin strips; set aside. Coat a medium nonstick skillet with cooking spray and heat over medium heat 1 minute. Add mushrooms and onion and cook until softened, about 5 minutes. Remove pan from heat; spoon vegetables into another container. Wipe skillet with paper towel, recoat with cooking spray and heat on medium-high 1 minute. Add beef and cook 4 or 5 minutes or until browned, stirring often. Add soup, water and mustard. Heat to a boil. Return vegetables to pan and heat through, about 3 minutes. Serve over rice.

Yield: 4 servings
Calories: 370
Fat: 8g
Fiber: 2g

Sauteed Turkey Cutlets with Lemon Sauce

Sauteed Turkey Cutlets with Lemon Sauce

4 (4- or 5-ounce) turkey cutlets
1/4 tsp. each salt and coarsely ground black pepper
1 T. olive oil
2 medium lemons
1 1/2 tsp. cornstarch
3/4 C. fat-free chicken broth
1 garlic clove, crushed with garlic press
2 T. chopped parsley
lemon-peel strips for garnish

Pound cutlets to 1/4-inch thickness between plastic wrap. Rub cutlets with salt and pepper. In a large nonstick skillet, heat oil over medium-high heat until hot. Add cutlets and cook about 4 minutes or until golden; turn once. Transfer to platter to keep warm.
Thinly slice 1 lemon; reserve half the slices for garnish. From other lemon, grate 1/2 tsp. peel and squeeze 2 T. juice. In a C., whisk cornstarch with chicken broth. To same skillet, add garlic, lemon peel, lemon juice and half the lemon slices, and cook 30 seconds. Add chicken broth mixture; boil 1 minute. Stir in parsley. To serve, pour sauce over cutlets. Garnish with lemon slices and peel.

Yield: 4 servings
Calories: 168
Fat: 5g
Fiber: 0g

Beef & Mushroom Stir Fry

Beef & Mushroom Stir Fry

1/2 ounce dried porcini mushrooms (2/3 C.)
1 1/2 C. boiling water
1/4 C. beef broth
2 T. balsamic vinegar
2 tsp. cornstarch
2 T. margarine, divided
1 pound thinly sliced flank steak
1/4 tsp. salt
1/4 tsp. freshly ground pepper
8 ounces fresh, trimmed snow peas
8 ounces sliced fresh white mushrooms
4 thinly sliced plum tomatoes
1 T. chopped fresh parsley

In a medium bowl, combine mushrooms and water; soak 20 minutes. Drain, reserving 1/4 C. liquid. Set mushrooms aside. In a small bowl, combine mushroom liquid, broth, vinegar and cornstarch; blend well. Set aside. In a large nonstick skillet or wok, melt 1 T. margarine over medium-high heat. Add beef, salt and pepper; cook and stir 2 to 3 minutes or until beef is browned. Remove from skillet; cover.
In same skillet, melt remaining 1 T. margarine over medium heat. Add snow peas, porcini and white mushrooms; cover and cook 6 minutes, stirring occasionally. Stir broth mixture until smooth; add to skillet. Cook and stir until sauce is thickened and bubbly. Add beef and tomatoes; cook and stir until thoroughly heated. Sprinkle with parsley.

Yield: 4 servings
Calories: 309
Fat: 15g
Fiber: 4g

Grilled Spiral Chicken Breasts

Grilled Spiral Chicken Breasts

4 (4- or 5-ounce) boneless, skinless chicken breast halves
1 C. chopped parsley
1/4 C. Dijon mustard
2 T. freshly grated Parmesan cheese
1 T. chopped fresh basil leaves
2 cloves minced garlic

Rinse chicken and pat dry with paper towels. Place each breast half, boned side up, between two pieces of clear plastic wrap. Working from center to edges, pound lightly with flat side of meat mallet to 1/4-inch thickness. Remove top sheet of plastic wrap.
In small bowl, blend parsley, mustard, cheese, basil and garlic. Spread mixture evenly on chicken. Starting at short end, roll up each breast; cut each roll crosswise into 4 equal spirals. Arrange spirals on four 12-inch skewers. Grill or broil skewers 6 inches from heat 10 to 15 minutes or until chicken is tender and no longer pink, turning once.

Yield: 4 servings
Calories: 162
Fat: 3g
Fiber: 1g

Turkey Stir Fry

Turkey Stir Fry

1/4 C. soy sauce
2 T. each ketchup, white wine vinegar and sugar
1/2 C. fat-free chicken broth
2 T. cornstarch
2 C. cooked (leftover) turkey, cut into strips
1 T. vegetable oil
1 small sliced onion
1 medium sweet potato, peeled, halved and cut into 1/4-inch slices
2 C. broccoli florets
1 large red bell pepper, cut into 1-inch pieces
1/2 C. water

In a small bowl for the sauce: Combine soy sauce, ketchup, vinegar, sugar, broth and cornstarch. In another small bowl, combine 2 T. sauce and turkey and marinate at room temperature 30 minutes. In a large nonstick skillet, heat oil over medium-high. Add onion; stir-fry 2 minutes. Add potato, broccoli and pepper; stir-fry 2 minutes. Add 1/2 C. water; cover. Cook 6 to 8 minutes or until potato is tender. Stir remaining sauce. Add sauce along with turkey to skillet; cook, stirring 3 minutes or until thickened.

Yield: 6 servings
Calories: 181
Fat: 5g
Fiber: 2g

Fettuccine with Creamy Mushroom Sauce

Fettuccine with Creamy Mushroom Sauce

12 ounces fettuccine pasta
1 tsp. olive oil
3/4 pound sliced fresh mushrooms
1/2 C. sliced scallions
1 tsp. minced garlic
1 C. diced tomato
1/4 C. chopped fresh basil
1 tsp. salt
1/2 C. reduced-fat ricotta cheese
Freshly grated Parmesan cheese for garnish
Freshly ground black pepper to taste

Cook pasta according to directions without salt or oil; drain, except reserve 1/4 C. cooking liquid. Set liquid aside. Return pasta to cooking pot. Meanwhile, in a large nonstick skillet, heat oil until hot. Add mushrooms, scallions and garlic; cook, stirring frequently, until mushrooms are tender, 5 or 6 minutes. Stir in tomato, basil and salt; cook until tomato is just warm, about 1 minute. To pasta in pot, stir in ricotta cheese and enough of reserved cooking liquid to make a cream sauce. Add mushroom mixture; toss. Garnish with Parmesan and freshly ground black pepper.

Yield: 4 servings
Calories: 392
Fat: 4g
Fiber: 4g

Shrimp and Orzo

Shrimp and Orzo

3 C. reduced-sodium chicken broth
1 1/4 C. orzo pasta
1/2 C. each frozen green peas and packaged shredded carrots
1/2 C. cooked, peeled medium shrimp
1/4 C. prepared sun-dried tomato pesto
1 diced plum tomato
1/4 C. freshly grated Parmesan cheese

In a large pot or Dutch oven, bring broth to boil; add orzo. Cover and simmer 5 minutes. Add peas and carrots. Cover and simmer 5 minutes, until broth is almost absorbed. Add shrimp, pesto, tomato and 2 T. Parmesan cheese. Cover and let stand 2 minutes. Top with remaining cheese.

Yield: 6 servings
Calories: 355
Fat: 11g
Fiber: 3g

Greek Vegetable Medley

Greek Vegetable Medley

2 T. olive oil, divided
3 medium sliced onions
2 minced garlic cloves
2 pounds medium potatoes, peeled and sliced into 1/4-inch rounds
2 pounds large zucchini, sliced into 1/3-inch rounds
1 each large red and green bell pepper, deseeded and cut into thin rounds
Salt and freshly ground pepper to taste
1 1/2 C. coarsely chopped plum tomatoes, drained of their juices
1/2 C. chopped parsley
1 tsp. dried oregano
Water

Heat oven to 350 degrees. Heat 1 T. oil in a large, nonstick skillet and cook onions and garlic until onions are softened, or about 5 minutes. In a large, shallow baking dish coated with cooking spray, place potatoes, zucchini and peppers in one overlapping layer, alternating them. Season with salt and pepper and sprinkle with sauteed onions and garlic. Pour tomatoes evenly over layered vegetables, season with parsley and oregano, and add remaining 1 T. olive oil. Add enough water to come halfway up the vegetables. Bake 1 to 1 1/2 hours or until all the vegetables are tender.

Yield: 6 servings
Calories: 215
Fat: 5g
Fiber: 7g

Lentil Salad with Watercress

Lentil Salad with Watercress

2 T. each olive oil, balsamic vinegar and water
1/4 tsp. each salt and freshly ground black pepper

3 1/2 C. water
1 14 1/2-ounce can reduced-sodium chicken broth
1 C. dried lentils
1/2 yellow onion
2 garlic cloves
1 bay leaf

1 large diced tomato (about 1 C.)
1/2 C. chopped red onion
1/3 C. chopped Italian parsley
1 T. chopped fresh sage
1 bunch watercress, tough stems removed

In a small bowl, combine the oil, vinegar, water, salt and pepper; set aside. In a medium saucepan, bring the 3 1/2 C. water, chicken broth, lentils, onion half, garlic cloves and bay leaf to a boil; reduce heat and simmer 20 to 25 minutes, until tender. Drain and discard onion, garlic and bay leaf. Toss lentils with half the dressing. Add tomato, red onion, parsley and sage; toss. Arrange watercress on serving plate and sprinkle with remaining dressing; spoon salad over watercress.

Yield: 4 servings
Calories: 254
Fat: 8g
Fiber: 16g

Lemon Caper Chicken

Lemon Caper Chicken

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

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

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

Sizzling Soy Fajitas

Sizzling Soy Fajitas

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

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

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

Cheesy Beef and Macaroni

Cheesy Beef and Macaroni

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

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

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

Saffron Rice Salad

Saffron Rice Salad

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

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

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

New-Age Chili

New-Age Chili

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

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

Yield: 12 servings
Serving Size: 1 C.

Calories: 198
Fat: 2g
Fiber: 9g

Mediterranean Chickpea, Tomato, and Couscous Soup

Mediterranean Chickpea, Tomato, and Couscous Soup

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

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

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

Chicken Thighs w/Barley, Garlic & Chardonnay

Chicken Thighs w/Barley, Garlic & Chardonnay

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

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

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

Asparagus Pepper Salad

Asparagus Pepper Salad

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

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

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

Chicken and Peach Salad Sandwich

Chicken and Peach Salad Sandwich

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

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

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

Beef and Beet on Rye

Beef and Beet on Rye

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

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

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

Crockpot Swiss Steak

Crockpot Swiss Steak

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

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

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

Texas Signature Steak Rub 2000

Texas Signature Steak Rub 2000

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

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

Cheese Soup

Cheese Soup

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

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

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

Dried Tomatoes

Dried Tomatoes

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

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

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

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

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

Garlic Infused Oil

Garlic Infused Oil

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

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

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

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