Banana-Oatmeal Bread

Banana-Oatmeal Bread

1 cup packed brown sugar
7 tablespoons vegetable oil
2 large egg whites
1 large egg
1 1/3 cups mashed ripe banana (about 2 large)
1 cup regular oats
1/2 cup fat-free milk
2 cups all-purpose flour
1 tablespoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
Cooking spray

Preheat oven to 350°. Combine first 4 ingredients in a large bowl; beat well at medium speed of a mixer. Combine banana, oats, and milk; add to sugar mixture, beating well. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking powder, baking soda, salt, and cinnamon; stir with a whisk. Add to sugar mixture; beat just until moist. Spoon batter into a 9 x 5-inch loaf pan coated with cooking spray. Bake at 350° for 1 hour and 10 minutes or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pan on a wire rack; remove from pan. Cool completely on wire rack.

Yield: 18 servings
Calories: 185
Fat: 6.1g
Fiber: 1.3g

Broiled Asian Steak

Broiled Asian Steak

Marinade:
1 garlic clove, minced
1 T. canola oil
1 T. fresh lemon juice
1 tsp. Worcestershire sauce
1 tsp. soy sauce
1 tsp. wasabi paste (Japanese horseradish) or 2 tsp. prepared horseradish
1/4 tsp. fresh ground pepper
few drops liquid hot pepper sauce

2 pounds top round steak, cut 1-inch thick and trimmed of all fat

In a shallow glass dish, combine marinade ingredients, mixing well. Using a sharp knife, score the steak in a diamond pattern, cutting about 1/8-inch deep. Place steak in dish; turn to coat both sides with marinade. Let stand for 30 minutes, turning steak several times. Preheat broiler or light the grill. Drain off marinade into a small pan. Set aside. Broil or grill, 4 inches from source of heat, to desired doneness, turning once. Cut to test (it will take 8 to 10 minutes for medium-rare). Bring reserved marinade to a boil over high heat. To serve, cut steak across the grain into thin, slanted slices.

Yield: 8 servings
Calories: 204
Fat: 8g
Fiber: 0g

Spicy Garlic Couscous

Spicy Garlic Couscous

1 tsp. vegetable oil
2 garlic cloves, minced
2 C. low-sodium chicken broth
1/4 tsp. dried red pepper flakes
6 ounces dry couscous

In medium saucepan, heat oil; add garlic. Cook over medium heat, stirring constantly, 1 minute, until tender but not browned. Add broth and red pepper flakes to garlic; bring to a boil. Stir in couscous; remove from heat. Let stand, covered, 10 minutes, until liquid is absorbed.

Yield: 4 servings
Calories: 185
Fat: 3g
Fiber: 1g

Chipotle, Tomato, and Roasted Vegetable Salad

Chipotle, Tomato, and Roasted Vegetable Salad

Salad:
1 1/2 cups coarsely chopped onion
1 1/3 cups coarsely chopped green bell pepper
1 1/3 cups coarsely chopped yellow bell pepper
Cooking spray
1 1/3 cups chopped seeded tomato
1/4 cup minced fresh cilantro

Dressing:
1 (7-ounce) can chipotle chiles in adobo sauce
2 tablespoons cider vinegar
2 teaspoons extra-virgin olive oil
1/2 teaspoon salt

Preheat broiler. To prepare salad, place first 3 ingredients on a large baking sheet coated with cooking spray. Lightly coat onion mixture with cooking spray; broil 8 minutes or until onion and bell peppers begin to blacken, stirring once. Place onion mixture in a bowl; cool. Add tomato and cilantro to onion mixture. To prepare the dressing, remove 1 chile from can, and chop to measure 1 1/2 teaspoons. Reserve the remaining chiles and sauce for another use. Combine the chile, vinegar, oil, and salt, and stir with a whisk. Drizzle over onion mixture; toss gently to coat.

Yield: 12 servings
Serving size: 1/3 cup

Calories: 28
Fat: 1.1g
Fiber: 1g

Orzo Pilaf with Onions & Basil

Orzo Pilaf with Onions & Basil

1 T. olive oil
2 large onions, finely chopped
3 shallots, minced
3 cloves garlic, minced
3/4 C. (4-1/2 ounces) orzo
1 C. chicken broth
1 C. water
1/2 tsp. salt
1 C. frozen peas
1/4 C. chopped fresh basil
1/4 C. grated Parmesan cheese

In a medium nonstick saucepan, heat the oil over medium heat. Add the onions, shallots, and garlic, and cook, stirring frequently, until the onions are golden brown and tender, about 10 minutes. Stir in the orzo. Add the broth, water, and salt. Bring to a boil, reduce to a simmer, cover, and cook for 20 minutes or until the orzo is tender. Stir in the peas and cook until heated through, about 1 minute. Remove from the heat and stir in the basil and Parmesan.

Yield: 4 servings
Calories: 220
Fat: 6.5g
Fiber: 3g

Garlicky Red Beans and Pork

Garlicky Red Beans and Pork

1 T. + 1 tsp. olive or vegetable oil
10 ounces boneless pork loin, cut into 1 1/2″ cubes
1/4 tsp. freshly ground black pepper
1 C. chopped red onions
6 garlic cloves, minced
2 C. coarsely chopped tomatoes
6 ounces dried red kidney beans, soaked overnight, rinsed and drained
1/4 C. drained canned mild or hot chopped green chile peppers
1/2 tsp. ground cumin

In large saucepan, heat oil; add pork and black pepper. Cook over medium heat, stirring frequently, 8-10 minutes, until pork is cooked through and lightly
browned. Add onions and garlic; cook, stirring frequently, 8 minutes longer, until onions are tender. Stir tomatoes, beans, chile peppers, cumin and 1/2 C. water into pork mixture; bring liquid to a boil. Reduce heat to low; cook, covered, 50-60 minutes, until beans are tender.

Yield: 4 servings
Calories: 328
Fat: 9g
Fiber: 6g

Tomato Pie in Zucchini Crust

Tomato Pie in Zucchini Crust

Olive oil cooking spray
1 lb. zucchini, grated, all liquid squeezed out
3 scallions, white part and 1 inch green, chopped
2 large cloves garlic, minced
1 tsp. fresh thyme leaves
4 fluid oz. egg substitute
1/2 C. dry unseasoned bread crumbs
Freshly ground pepper
1 C. grated skim milk mozzarella cheese
1/4 C. freshly grated Parmesan cheese
1 T. reduced calorie mayonnaise
1 lb. fresh tomatoes, thinly sliced
2 T. minced fresh basil

Preheat oven to 350°F. Coat a nonstick skillet with cooking spray. Also coat a 9-inch pie pan with cooking spray. Set aside. Add the grated, squeezed dry zucchini, scallions, garlic, and thyme to the skillet. Cook over high heat until the zucchini and other vegetables are softened. Remove from heat. Add 2 fluid oz. of the egg substitute, bread crumbs, and pepper. Press into the bottom and sides of the pie pan. Bake for 15 minutes. In a small bowl, combine the two cheeses, mayonnaise and remaining egg substitute. Spread on top of the baked shell. Top with overlapping circles of tomato slices. Coat with cooking spray, Bake for 30 minutes until the pie is browned and set when a tester inserted near the center comes out clean. Serve warm or cold.

Yield: 6 servings
Calories: 153 calories
Fat: 6g
Fiber: 2g

Aztec Corn Soup with Yucca and Plantains

Aztec Corn Soup with Yucca and Plantains

2 T. butter
1 C. chopped yellow onion
1 C. sliced celery
1 C. chopped carrot
2 cloves garlic, minced
8 ounces yucca root (also called cassava), peeled and cut into 1-inch pieces
1 plantain, peeled and chopped
3 C. low-sodium chicken broth
1 C. water
3 T. lemon juice
1 tsp. grated orange peel
1 C. corn kernels, fresh or frozen and thawed
1/2 tsp. salt
1/4 tsp. pepper
1/4 C. chopped fresh cilantro or parsley

Melt butter in a large saucepan or Dutch oven. Sauté onion, celery, carrot, and garlic for about 5 minutes or until the vegetables are tender. Stir in yucca, plantain, broth, water, lemon juice, and orange peel. Bring to a boil; reduce heat. Simmer, partially covered, for 30-40 minutes, or until yucca and plantain are tender. Remove half the soup (about 3 C.) to a food processor or blender; cover and process until puréed. Return puréed mixture to saucepan and stir in corn, salt, and pepper. Cook until heated through. Sprinkle each serving with cilantro or parsley and serve.

Yield: 6 servings
Calories: 195
Fat: 5g
Fiber: 6g

Low-Fat Lime Butter Chicken

Low-Fat Lime Butter Chicken

4 skinless, boneless chicken breast halves
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
1 C. fat-free chicken stock, divided use
juice of one lime
2 tsp. cornstarch
1 T. chives, chopped
1 tsp. dried dill, crushed
1 T. butter

Lightly salt and pepper the chicken breasts on both sides. Spray a skillet with non-stick cooking spray. Heat the skillet over medium-high heat. Add chicken to skillet and cook for about 3 minutes, or until browned on one side, before turning to brown the other side.

Yield: 4 servings
Calories: 130
Fat: 4g
Fiber: 0g

Herb-Roasted Rabbit with Pomegranates

Herb-Roasted Rabbit with Pomegranates

2 2-pound rabbits, each cut into 6 pieces
1 T. olive oil
3 ounces Canadian bacon, minced
3 large shallots, minced
2 T. crushed dried rosemary
1 C. fat-free no-salt-added canned chicken broth
1/4 C. dry white wine
seeds of 1 pomegranate
rosemary sprigs, for garnish (optional)

Preheat the oven to 400F (200C), Gas Mark 6. Rinse rabbit pieces and pat dry. Heat oil over medium-high heat; add Canadian bacon and saut until browned, about 5 minutes, stirring frequently. Add shallots and continue to saut for 4 minutes, until shallots are limp. Using a slotted spoon, remove bacon mixture; drain on paper towels. Add the rabbit pieces to the skillet and saut for 5 minutes per sides until nicely browned, turning once. Transfer rabbit pieces to a roasting pan. Top with bacon mixture and rosemary. Add chicken broth to the pan. Cover with aluminum foil and roast for 50 to 60 minutes until rabbit is tender. Arrange rabbit on a heated serving platter; keep warm.
Place roasting pan on top of the stove and stir in dry white wine. Cook over medium-high heat, scraping up any browned bits from the bottom of the pan, until reduced by 1/3. Add pomegranate seeds and heat through. Spoon sauce and seeds over the rabbit pieces and garnish with rosemary sprigs, if desired.

Yield: 12 servings
Calories: 209
Fat: 9g
Fiber: 0g

Plum Crisp

Plum Crisp

6 large red or black plums, pitted and sliced
2 fluid ounces (1/4 C.) dry marsala wine
3 T. firmly packed light brown sugar
4 ounces granola
1/4 tsp. cinnamon

Preheat oven to 425o F. Spray an 8″ square baking pan with nonstick cooking spray. Arrange plum slices in prepared baking pan. Sprinkle plums with marsala and 1 T. of the sugar; bake, tightly covered, 15 minutes. Meanwhile, in small bowl, combine granola, cinnamon and the remaining 2 T. sugar. Sprinkle granola mixture over baked plums; bake, uncovered, 10 minutes longer, until topping is golden brown and mixture is bubbly.

Yield: 4 servings
Calories: 287
Fat: 7g
Fiber: 5g

Chipotle-Cheddar Mashed Potatoes

Chipotle-Cheddar Mashed Potatoes

1 (7-ounce) can chipotle chiles in adobo sauce
4 pounds cubed peeled Yukon gold potato
6 garlic cloves, peeled
1 1/2 cups (6 ounces) shredded reduced-fat extra-sharp cheddar cheese
3/4 cup 1% low-fat milk
3 tablespoons butter, softened
1 teaspoon salt

Remove 1 chile and 1 tablespoon adobo sauce from can. Chop chile to measure 1 tablespoon. Reserve remaining chiles and adobo sauce for another use. Place potato and garlic in a large Dutch oven; cover with water, and bring to a boil. Cook 15 minutes or until potato is tender. Drain. Return potato mixture to the Dutch oven. Add chopped chile and adobo sauce, cheese, and remaining ingredients. Mash to desired consistency with a potato masher. Cook for 3 minutes over medium heat or until thoroughly heated, stirring constantly.

Yield: 12 servings
Serving size: 3/4 cup

Calories: 202
Fat: 4.3g
Fiber: 2.8g

Chicken with Spinach & Cheese

Chicken with Spinach & Cheese

4 thin chicken breast cutlets (3/4 pound total)
1 T. flour
1 T. plus 1 tsp. olive oil
1/2 C. chopped scallions
2 garlic cloves, minced
1/3 C. chicken broth, canned or homemade
1 tsp. oregano
1/4 tsp. salt
1/4 tsp. pepper
1/2 C. chopped mushrooms
1 pound spinach, stemmed
3 ounces part-skim mozzarella, shredded

Lightly dredge chicken in flour; reserve excess. Preheat broiler. In a large nonstick skillet, heat oil over medium-high heat. Add chicken and brown on both sides, about six minutes. Transfer to a plate and cover loosely. Add scallions, garlic, and 2 T. of broth to skillet, and cook, stirring, until fragrant, about one minute. Sprinkle on reserved flour and cook, stirring, until flour is no longer visible, about 30 seconds. Add remaining broth, oregano, salt, and pepper, and bring to a boil, stirring frequently. Add mushrooms and spinach, then cover and cook for 30 seconds. Uncover and stir until spinach is just wilted, about one minute. Pour in any juices that have collected under chicken on plate. Place chicken on broiler pan. Dividing evenly, spread spinach-mushroom mixture on top. Sprinkle cheese on top and broil 4 inches from heat for three minutes, or until cheese is bubbly.

Yield: 4 servings
Calories: 233
Fat: 9.7g
Fiber: 3.6g

Roasted-Vegetable Chiles Rellenos

Roasted-Vegetable Chiles Rellenos

4 large poblano chilies (about 1 pound)
2 pounds tomatoes
2 medium onions, peeled and quartered
6 garlic cloves, not peeled
One drained canned chipotle Chile in adobo sauce
1 C. water
Four, oregano sprigs
1 bay leaf
1/4 tsp. salt
Dash of pepper
1-1/4 C. frozen or fresh corn kernels (about 2 ears)
1 C. diced chayote (or zucchini)
2/3 C. dry bread-crumbs
1/4 C. thinly sliced green onions
2 T. minced fresh cilantro
1/4 tsp. salt
Dash of pepper
Fresh whole chives
Cilantro sprigs

Preheat oven to 500-degrees. Remove stem ends of poblano chilies, leaving chilies whole; discard seeds and membranes. Set aside. Place tomatoes, onions, and garlic on a foil-lined jelly-roll pan. Bake at 500 degrees for 30 minutes (garlic should be lightly browned; remove before 30 minutes, if necessary). Let vegetables cool 10 minutes. Peel tomatoes and garlic; discard skins. Remove cores from tomatoes. Place tomatoes, garlic, onion, and chipotle Chile in a food processor, and process until smooth. Strain through a sieve into a large saucepan; discard solids. Add water, oregano, and bay leaf to pan; bring to a boil. Reduce heat, and simmer, uncovered, 40 minutes or until reduced to 2 C.. Remove from heat; discard oregano and bay leaf. Add 1/4 tsp. salt and dash of pepper to tomato mixture; set sauce aside, and keep warm. Combine corn and next 6 ingredients (corn through dash of pepper) in a bowl; stir well. Pack 3/4-C. corn mixture into each poblano Chile. Place stuffed chilies on foil-lined jelly-roll pan. Bake at 500 degrees for 20 minutes or until chilies blacken, turning after 10 minutes; peel chilies. Spoon 1/2-C. tomato sauce onto each of 4 plates, and top with stuffed chilies. Garnish with whole chives and cilantro sprigs, if desired.

Yield: 4 servings.
Calories: 255
Fat: 2.7g
Fiber: 9.5g

Lemon Pudding Cake with Raspberries

Lemon Pudding Cake with Raspberries

1/3 C. granulated sugar
1 T. extra-light olive oil
1 1/2 tsp. unsalted butter, at room temperature
2 tsp. grated lemon zest
2 large eggs, separated
3 T. all-purpose flour
1 C. low-fat (1%) milk
1/4 C. fresh lemon juice
1/8 tsp. salt
2 tsp. confectioners’ sugar
3/4 C. fresh raspberries

Preheat oven to 350°F. Lightly oil bottom and sides of six 6-ounce custard cups. In large mixing bowl, combine granulated sugar, oil, butter, and lemon zest. Beat until well combined. Add egg yolks, 1 at a time, beating well after each addition. Beat in flour alternately with milk and lemon juice. In medium mixing bowl, beat egg whites and salt until stiff peaks form. Gently fold egg whites into batter and spoon batter into prepared custard cups. Set C. in 9- by 13-inch baking pan. Pour in hot water to come 1/2 inch up sides of cups. Bake 30 minutes or until puffed and a toothpick inserted in the center comes out slightly moist. Remove C. from water bath. Cool to room temperature, then refrigerate until well chilled, about 1 hour. To serve, dust top with confectioners’ sugar and sprinkle berries on top.

Yield: 6 servings
Calories: 141
Fat: 5.4g
Fiber: 1.3g

Classic Banana Bread

Classic Banana Bread

2 cups all-purpose flour
3/4 teaspoon baking soda
1/2 teaspoon salt
1 cup sugar
1/4 cup butter, softened
2 large eggs
1 1/2 cups mashed ripe banana (about 3 bananas)
1/3 cup plain low-fat yogurt
1 teaspoon vanilla extract
Cooking spray

Preheat oven to 350°. Lightly spoon flour into dry measuring cups; level with a knife. Combine the flour, baking soda, and salt, stirring with a whisk. Place sugar and butter in a large bowl, and beat with a mixer at medium speed until well blended (about 1 minute). Add the eggs, 1 at a time, beating well after each addition. Add banana, yogurt, and vanilla; beat until blended. Add flour mixture; beat at low speed just until moist. Spoon batter into an 8 1/2 x 4 1/2-inch loaf pan coated with cooking spray. Bake at 350° for 1 hour or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pan on a wire rack; remove from pan. Cool completely on wire rack.

Yield: 1 loaf, 14 servings
Calories: 187
Fat: 4.3g
Fiber: 1.1g

Coconut Banana Bread with Lime Glaze

Coconut Banana Bread with Lime Glaze

2 cups all-purpose flour
3/4 teaspoon baking soda
1/2 teaspoon salt
1 cup granulated sugar
1/4 cup butter, softened
2 large eggs
1 1/2 cups mashed ripe banana (about 3 bananas)
1/4 cup plain low-fat yogurt
3 tablespoons dark rum
1/2 teaspoon vanilla extract
1/2 cup flaked sweetened coconut
Cooking spray
1 tablespoon flaked sweetened coconut
1/2 cup powdered sugar
1 1/2 tablespoons fresh lime or lemon juice

Preheat oven to 350°. Lightly spoon the flour into dry measuring cups, and level with a knife. Combine the flour, baking soda, and salt, stirring with a whisk to combine. Place granulated sugar and butter in a large bowl; beat with a mixer at medium speed until well blended (about 1 minute). Add the eggs, 1 at a time, beating well after each addition. Add banana, yogurt, rum, and vanilla; beat until blended. Add flour mixture; beat at low speed just until moist. Stir in 1/2 cup coconut. Spoon batter into a 9 x 5-inch loaf pan coated with cooking spray; sprinkle with 1 tablespoon coconut. Bake at 350° for 1 hour or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pan on a wire rack; remove from pan. Combine powdered sugar and juice, stirring with a whisk; drizzle over warm bread. Cool bread completely on wire rack.

Yield: 1 loaf, 16 servings
Calories: 193
Fat: 4.6g
FIber: 1.1g

Potato and Mushroom Chowder

Potato and Mushroom Chowder

1/2 C. onion, chopped
1/4 C. reduced-calorie margarine
2 T. flour
1 tsp. salt
1/2 tsp. black pepper
2 C. water
8 oz. sliced mushrooms, drained
1 C. celery, chopped
2 C. potatoes, peeled and diced
1 C. carrot, chopped
2 C. skim milk
1/4 C. fat-free parmesan cheese, grated

In a skillet, sauté onion and celery in the 1/4 C. margarine until the onion is translucent. Remove from heat. Add flour, salt and pepper; stir. Place in crock pot. Add water, then stir in potatoes, mushrooms, and carrots. Cover and cook on low 6-8 hours (or on high for 3-4 hours). If on low, turn to high after cooking time. Add milk and parmesan cheese and cook another 30 minutes. Serve.

Yield:4 servings
Calories: 150
Fat: 4g
Fiber: 3g

Ginger Lemonade

Ginger Lemonade

6 C. water, divided
1 1/4 C. splenda
1/4 C. grated peeled fresh ginger
1 1/4 C. fresh lemon juice (about 7 large lemons)
1/4 C. fresh lime juice
Lemon slices (optional)
Lime slices (optional)

Combine 1 C. water, sugar, and ginger in a small saucepan; bring to a boil, and cook 1 minute or until sugar dissolves, stirring occasionally. Remove from heat; cool. Strain ginger mixture through a sieve into a pitcher, and discard solids. Add 5 C. water and juices, and stir well. Serve over ice, and garnish with lemon and lime slices, if desired.

Yield: 8 servings (serving size: 1 C.)

Low Fat Thousand Island Dressing

Low Fat Thousand Island Dressing

1/3 cup low-fat mayonnaise
2 tablespoons ketchup
2 tablespoons fresh lemon juice
2 tablespoons minced red bell pepper
1 tablespoon minced onion
1 tablespoon minced fresh parsley leaves
1 tablespoon sweet pickle relish
Pinch cayenne pepper
1/4 cup water
Salt

In a blender or food processor blend all ingredients and salt, to taste, until smooth, adding up to 2 tablespoons additional water, if necessary, to thin to desired consistency. Dressing keeps, covered and chilled, for 1 week. Serve dressing with crisp lettuce, sliced tomatoes, or seafood salad.

Serving Size: 1 T.
Calories: 12

Mexi-Cheese Sticks

Mexi-Cheese Sticks

1 T. all-purpose flour
10 ounces ready-made pizza dough (unbaked)
1 tsp. mild or hot chili powder
1/2 tsp. garlic powder
1 medium jalapeno pepper, seeded, deveined and minced
1 1/2 ounces grated Parmesan cheese
1 1/2 ounces sharp cheddar cheese, finely shredded

Preheat oven to 400oF. Spray baking sheet with nonstick cooking spray. Sprinkle work surface with flour; with rolling pin, roll out dough on prepared surface to form 18 x 11″ rectangle. Beginning at short end, sprinkle half of dough with chili and garlic powders. In small bowl, combine pepper and Parmesan and cheddar cheeses; sprinkle over seasoned half of dough. Fold unseasoned half of dough over seasoned half, forming 9 x 11″ rectangle; press edges together to seal. With rolling pin, roll dough several times to press filling into dough. Cut dough in half, forming two 4 1/2 x 11″ rectangles; cut into forty-eight 4 1/2″ strips. Twist each strip 6 or 7 times; place on prepared baking sheet, pressing ends into pan to hold in place (if any filling escaped while twisting, sprinkle over dough). Bake 15 minutes, until golden brown.

Yield: 8 servings
Calories: 147
Fat: 5g
Fiber: 1g

Herb Marinated Ostrich

Herb Marinated Ostrich

2 pounds tender ostrich steaks (approximately 1-1/2 inches thick)

Marinade:
2/3 C. balsamic vinegar
1/4 C. olive oil
2 T. finely chopped garlic
1 T. Rosemary, crushed
1 T. Thyme (leaves)
1 tsp. freshly ground Black Pepper

Combine marinade ingredients in plastic bag; add meat, turning to coat. Close bag securely and marinate in refrigerator one hour, turning occasionally. Remove meat from marinade; discard marinade. Place meat on rack in broiler pan so that surface of meat is three to four inches from heat. Broil 26 to 31 minutes for medium-rare to medium doneness, turning once. Carve into slices.

Yield: 8 servings
Calories: 118
Fat: 3g
Fiber: 0g

Pasta & Cheese-Stuffed Peppers

Pasta & Cheese-Stuffed Peppers

4 ounces very small pasta shells
4 large red bell peppers
1 T. olive oil
3/4 C. thinly sliced scallions
3 garlic cloves, minced
1 small zucchini, halved lengthwise and sliced
3/4 C. evaporated skimmed milk
1/3 C. grated Parmesan cheese
2 T. grated Gruyere or Swiss cheese
2 T. dry sherry
1/2 tsp. salt
1/8 tsp. pepper

In a large pot of boiling water, cook pasta according to package directions. Scoop pasta out with slotted spoon and drain in a colander; keep water at a boil. Trim tops from bell peppers and reserve. Discard seeds and ribs. Shave a thin slice off bottom of each pepper so it will stand upright. Add peppers and reserved tops to boiling water and parboil until crisp-tender, about 4 minutes. Drain, reserving 1/2 C. liquid. Rinse under cold water, then invert peppers onto paper towels to drain completely. Meanwhile, in large nonstick skillet, warm 1 tsp. of oil over medium-high heat. Add scallions and cook until slightly softened, about 1 minute. Stir in garlic and cook until fragrant, about 2 minutes. Add remaining 2 tsp. oil and zucchini, and cook, stirring frequently, until tender, about 4 minutes. Preheat oven to 400°F. Stir evaporated milk into skillet and bring mixture to a boil. Add Parmesan, Gruyere, sherry, salt and black pepper, and stir to melt cheese; remove from heat. Add drained pasta and toss to coat. Divide pasta mixture evenly among bell peppers and place upright in 8-inch square baking dish. Place tops on peppers and pour reserved pasta cooking liquid into dish. Cover with foil and bake 20 minutes. Uncover and bake 5 minutes, or until bubbly.

Yield: 4 servings
Calories: 260
Fat: 7.5g
Fiber: 2.9g

Molasses-Oat Banana Bread

Molasses-Oat Banana Bread

1 cup all-purpose flour
1/2 cup whole wheat flour
2/3 cup regular oats
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon salt
2/3 cup sugar
1/4 cup butter, softened
1/3 cup dark molasses
2 large eggs
1 cup mashed ripe banana (about 2 bananas)
1/3 cup plain low-fat yogurt
1 teaspoon vanilla extract
Cooking spray

Preheat oven to 350°. Lightly spoon flours into dry measuring cups; level with a knife. Combine flours, oats, baking soda, cinnamon, and salt, stirring with a whisk. Place sugar, butter, and molasses in a large bowl; beat with a mixer at medium speed until well blended (about 1 minute). Add eggs, 1 at a time, beating well after each addition. Add banana, yogurt, and vanilla; beat until blended. Add flour mixture; beat at low speed just until moist. Spoon batter into an 8 1/2 x 4 1/2-inch loaf pan coated with cooking spray. Bake at 350° for 1 hour and 5 minutes or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pan on a wire rack; remove from pan. Cool completely on wire rack.

Yield: 1 loaf, 14 servings
Calories: 177
Fat: 4.6g
Fiber: 1.6g

Mango-Ginger “Ice Cream”

Mango-Ginger “Ice Cream”

1 package (19 ounces) silken tofu
2 large mangoes (1 pound each), peeled and cubed
1/3 C. maple syrup
1/4 C. finely chopped crystallized ginger
1 tsp. vanilla extract
1/4 tsp. salt

Line colander with several thicknesses of paper towel. Place tofu in colander and set aside for 10 minutes to drain excess liquid. In food processor, process mango until smooth. Add drained tofu and process until smooth. Add maple syrup, ginger, vanilla, and salt and process until just combined. Transfer mixture to canister of ice cream machine and follow manufacturer’s directions. Mixture may be like soft ice cream. Transfer to a plastic container with lid and freeze until ready to serve. Let stand 15 minutes at room temperature before serving.

Yield: 5 C.
Serving Size: 1/2 C.

Calories: 108
Fat: 1.6g
Fiber: .9g

Mango-Ginger “Ice Cream”

Mango-Ginger “Ice Cream”

1 package (19 ounces) silken tofu
2 large mangoes (1 pound each), peeled and cubed
1/3 C. maple syrup
1/4 C. finely chopped crystallized ginger
1 tsp. vanilla extract
1/4 tsp. salt

Line colander with several thicknesses of paper towel. Place tofu in colander and set aside for 10 minutes to drain excess liquid. In food processor, process mango until smooth. Add drained tofu and process until smooth. Add maple syrup, ginger, vanilla, and salt and process until just combined. Transfer mixture to canister of ice cream machine and follow manufacturer’s directions. Mixture may be like soft ice cream. Transfer to a plastic container with lid and freeze until ready to serve. Let stand 15 minutes at room temperature before serving.

Yield: 5 C.
Serving Size: 1/2 C.

Calories: 108
Fat: 1.6g
Fiber: .9g

Red-Roasted Drumsticks with Spicy Red Pepper Puree

Red-Roasted Drumsticks with Spicy Red Pepper Puree

Chicken:
1 T. paprika
1 tsp. garlic powder
1 tsp. dry mustard
3/4 tsp. thyme
1/2 tsp. onion powder
1/2 tsp. salt
1/2 tsp. black pepper
2 pounds chicken drumsticks, skinned
2 tsp. olive oil, preferably extra-virgin

Red Pepper Puree:
2 large red bell peppers, cut into chunks
1 fresh jalapeño pepper, halved, some seeds removed
2 garlic cloves, sliced
1/2 C. chicken broth, canned or homemade
2 tsp. fresh lemon juice

To make the chicken: Preheat oven to 325°F. Spray a 9- x 13-inch baking dish with nonstick cooking spray. In small bowl or C., combine paprika, garlic powder, mustard, thyme, onion powder, salt, and black pepper. Cut two or three deep, lengthwise slits in each drumstick and place in prepared baking dish. Rub spice mixture onto chicken, pressing it into slits. Let stand 10 minutes. Drizzle chicken with oil and bake, turning once or twice, 35 to 45 minutes, or until well browned and cooked through. To make the red pepper puree: In medium saucepan, combine bell peppers, jalapeño, garlic and chicken broth. Stir well, cover and bring to a boil over high heat. Reduce heat to medium-low and simmer, stirring occasionally, until vegetables are tender, about 15 minutes (most of liquid will evaporate). Puree in food processor or blender until very smooth. Stir in lemon juice and serve with chicken.

Yield: 4 servings
Calories: 199
Fat: 7.2g
FIber: .9g

Herbed Corn & Cheese Pancakes

Herbed Corn & Cheese Pancakes

1 C. plain fat-free yogurt
1/4 C. chopped cilantro
2 T. chopped mint
1 Granny Smith apple, finely diced
2 scallions, thinly sliced
2 C. low-fat (1%) cottage cheese
1 large egg white
6 T. flour
1 tsp. chili powder
1/2 tsp. salt
1/4 tsp. pepper
1/2 C. frozen corn kernels, thawed
1 T. olive oil

In small bowl, combine 3/4 C. of yogurt, cilantro, mint, and apple; set aside. In large bowl, combine cottage cheese, remaining 1/4 C. yogurt, egg white, flour, chili powder, salt, and pepper. Fold in corn kernels. In large nonstick skillet, heat 1-1/2 tsp. of oil over medium-low heat. Using half the batter, drop by generous 1/3-C. measures into pan to make 4 pancakes. Cook pancakes until lightly golden and cooked through, about 2 minutes per side. Repeat with remaining batter and 1-1/2 tsp. oil for a total of 8 pancakes. Serve panckes with sauce spooned alongside.

Yield: 4 servings
Calories: 220
Fat: 4.9g
Fiber: 2g

Veal Saltimbocca

Veal Saltimbocca

12 ounces boneless veal leg top round steak or veal leg sirloin steak, cut 1/4 inch thick, or 12 ounces boneless, skinless chicken breast halves
4 slices prosciutto (2 ounces), halved or 2 thin slices cooked ham, quartered
8 fresh sage leaves
2 tsp. olive oil or cooking oil
Dash pepper
1/3 C. dry white wine
2 T. snipped parsley
2 T. grated Parmesan cheese
2 C. hot cooked rice

Rinse chicken (if using); pat dry with paper towels. Cut veal or chicken into 8 pieces. Place each piece of meat between two pieces of plastic wrap. Working from the center to the edges, pound the meat lightly with the flat side of a meat mallet to 1/8-inch thickness. Remove plastic wrap. Place a slice of prosciutto or ham on top of each piece of meat. Add a sage leaf; secure with a wooden pick. Pour the oil into a 12-inch skillet; heat over medium-high heat for 1 minute. Add the veal or chicken. Cook for 1 to 2 minutes on each side or until tender and no longer pink. Season with the pepper. Remove meat from skillet; cover and keep meat warm. Remove skillet from heat; let cool 1 minute. Carefully add the wine. Return skillet to heat; cook for 2 to 3 minutes or until wine is reduced slightly, scraping up browned bits in skillet. Add the pan juices, parsley, and Parmesan cheese to the rice; toss to combine. Remove wooden picks from meat. Serve meat on top of rice.

Yield: 4 servings
Calories: 333
Fat: 11g
Fiber: 2g

Lamb Stir-Fry

Lamb Stir-Fry

1 pound sirloin of lamb, fat removed, thinly sliced
Marinade:
2 T. fresh lemon juice
1 T. finely minced fresh ginger
2 garlic cloves, minced
2 T. low-sodium soy sauce
1 large egg white
2 T. cornstarch
1/8 to 1/4 tsp. crushed red pepper flakes (optional)
2 C. instant rice, cooked
vegetable oil cooking spray
1 garlic clove minced
2 scallions, white part and 3 inches green, thinly sliced
4 ounces sliced mushrooms
6 ounces snow peas, strings removed
2 T. dry sherry or Chinese cooking wine
1/2 C. low-sodium canned beef broth, fat removed
6 ounces mung bean sprouts
1/4 tsp. sesame oil
Sprigs of fresh cilantro, chopped

Place the lamb in a shallow dish. In a small measuring C., combine the marinade ingredients, whisking until well combined. Pour over lamb, stir, and set aside while you prepare the vegetables and remaining ingredients. Prepare the rice and set aside. Keep warm. Spray a large nonstick skillet or wok with the cooking spray; place over high heat until pan sizzles when tested with a few drops of water. Add the garlic, scallions, and the lamb with marinade. Stir-fry for 2 minutes until lamb is browned. Add the mushrooms and snow peas. Stir-fry for 1 minute. Add the sherry and beef broth; stir until sauce thickens. Just before serving, stir in the bean sprouts and sesame oil. Stir-fry for 1 minute. Divide the rice between 4 plates (we like to use large shallow soup or pasta bowls) and top with 1/4 of the lamb-vegetable mix. Garnish with chopped cilantro. Serve immediately.

Yield: 4 servings
Calories: 412
Fat: 7g
Fiber: 3g

Lobster Salad With Avocado

Lobster Salad With Avocado

1 T. fresh lime juice
2 T. olive oil
1 clove garlic, minced
Salt and pepper to taste
4 green onions, thinly sliced
2 1/2 C. chopped cooked lobster
Avocado slices, tossed with lemon juice
Lettuce leaves
Ripe olives

Combine the lime juice, olive oil, garlic, salt and pepper in a small bowl. Combine green onions and lobster in large bowl. Pour lime dressing over lobster mixture, and gently toss to combine. Clover and refrigerate at least 1 hour. To serve, arrange lettuce leaves on 4 plates. Divide lobster salad among lettuce leaves. Garnish with avocado slices and ripe olives.

Yield: 4 servings
Calories: 245
Fat: 9.3g
Fiber: 3.8g

Crunchy Garlic-Broiled Halibut

Crunchy Garlic-Broiled Halibut

1/3 C. chopped fresh flat-leaf parsley
2 T. olive oil
3 garlic cloves
Six 6-ounce halibut steaks
1/4 C. + 1 1/2 tsp. plain dried bread crumbs

Preheat broiler. Line baking sheet with foil. In mini food processor, combine parsley, oil, garlic and 1 T. + 1 1/2 tsp. water; process until finely chopped. Transfer mixture to small bowl. Place fish on prepared baking sheet; spread each fish steak with a thin layer of parsley mixture. Broil fish 4″ from heat, 3 minutes. Remove fish from broiler; leave broiler on. Add bread crumbs to remaining parsley mixture; stir to combine. Pat an equal amount of bread crumb mixture onto each fish steak; broil 3 minutes longer, until fish flakes easily when tested with a fork.

Yield: 6 servings
Calories: 222
Fat: 8g
Fiber: 0g

Goat Cheese & Herb Stuffed Mushrooms

Goat Cheese & Herb Stuffed Mushrooms

30 Button Mushrooms (2” Diameter)
2 T. Dry White Wine
1 T. Lemon juice
1/2 t salt
White Pepper (or cayenne – optional, for a kick!)
1/2 C Shallots, minced fine
1/4 C Garlic, minced fine
1/4 C Italian Bread Crumbs
3 tsp. Chopped Parsley
3 tsp Chopped Cilantro
1 Goat Cheese, 2 oz log

Preheat oven to 400. Wash mushrooms in bowl of R/T water. Allow mushrooms to soak in water for 15-30 seconds, then remove and let drain in colander. Remove stems and set aside for later use.In a large non-reactive bowl, combine lemon juice, white wine, 1/4 t salt, pinch of pepper (to taste). Place parchment paper on a jellyroll sheet or spray sheet with non-stick spray (Pam). Toss mushroom caps in lemon/wine mixture until well coated and place on jellyroll pan (stem side up). Bake for 17 – 22 minutes until mushroom caps are full of liquid (mushroom liqueur). Transfer caps to a colander (over a bowl) and drain mushroom liqueur) – reserve liquid for later use.Chop mushroom stems in 1/2 to 1/3rd. Spray a large non-stick pan with Pam. Add chopped Mushroom Stems, Garlic and Shallots and sauté over medium heat for 5 – 7 minutes. Add Mushroom liqueur, remaining 1/4 t of salt, and pinch of pepper – cook until nearly dry (6 – 8 minutes). Remove, transfer to a covered bowl and allow to cool to room temperature.Once cooled, transfer mixture to a food processor and pulse 3 – 5 times until mixtures in coarsely ground. Add 1/2 of the bread crumbs, 2 t of each of your fresh herbs (cilantro, parsley) and the goat cheese. Pulse until the mixture is well blended and the mushroom stems are finely chopped.(For topping) Combine remaining bread crumbs, 1 t of each of your herbs (parsley, cilantro).Stuff each mushroom with 1/2 T. of the goat cheese mixture and arrange on a baking sheet (Pam or parchment paper). Dust tops of Mushrooms with topping mixture and bake 10-12 minutes until golden brown.

Yield: 6 servings
Serving Size: 5 Mushrooms

Calories: 107
Fat: 4 g
Fiber: 2 g

Roasted Pork Loin with Rosemary

Roasted Pork Loin with Rosemary

1 1/2 pounds boneless pork loin roast
3 garlic cloves, peeled and mashed
1/2 T. chopped fresh rosemary
1 T. olive oil
1/4 tsp. salt (optional)
vegetable cooking spray
1/3 C. dry white wine
rosemary sprigs for garnish (optional)

With a sharp knife, make slits in the pork every inch or so at regular intervals. Combine the garlic, rosemary, olive oil, pepper, and salt (if using) in a small bowl. Rub the mixture over the roast and refrigerate for at least 2 hours or overnight. Before you are ready to roast the pork, preheat oven to 400°F. Spray an oven proof roasting pan with cooking spray and place the roast in it. Roast until an instant-reading meat thermometer registers 160°F), about 1 1/4 hours, basting once. Transfer the pork to a warmed platter. Keep warm. Pour off any fat in the roasting pan. Deglaze the pan with wine and reduce over high heat, scraping up all the cooked bits, until the wine is reduced by 1/3. To serve, slice in thin slices and spoon the wine sauce over the slices. Garnish with rosemary sprigs, if desired.

Yield: 6 servings
Calories: 203
Fat: 11g
Fiber: 0g

Beef Steaks Provençale

Beef Steaks Provençale

2 lean beef cubed steaks
1 clove garlic, minced
1/2 tsp. dried basil leaves
1/4 tsp. black ground pepper
1 tsp. olive oil
2 small zucchini, thinly sliced
4 cherry tomatoes, halved
1 tsp. grated Parmesan cheese
1/4 tsp. salt

Combine garlic, basil and pepper; divide mixture in half. Press half of seasoning mixture evenly into both sides of cubed steaks; set aside. Heat oil and remaining seasoning mixture in large nonstick frying pan over medium heat. Add tomatoes and zucchini; cook 1 minute. Remove vegetables to warm platter; sprinkle with cheese and keep warm. Increase heat to medium-high; pan-broil steaks 3 to 4 minutes, turning once. Season steaks with salt. Serve with reserved vegetables.

Yield: 2 servings
Calories: 270
Fat: 10g
Fiber: 3g

Jamaican Banana Bread

Jamaican Banana Bread

Cooking spray
2 tablespoons stick margarine, softened
2 tablespoons tub light cream cheese, softened
1 cup sugar
1 large egg
2 cups all-purpose flour
2 teaspoons baking powder
1/2 teaspoon baking soda
1/8 teaspoon salt
1 cup mashed ripe banana
1/2 cup skim milk
2 tablespoons dark rum or 1/4 teaspoon imitation rum extract
1/2 teaspoon grated lime rind
2 teaspoons lime juice
1 teaspoon vanilla extract
1/4 cup chopped pecans, toasted
1/4 cup flaked sweetened coconut
1/4 cup packed brown sugar
2 teaspoons margarine
2 teaspoons lime juice
2 teaspoons dark rum or 1/8 teaspoon imitation rum extract
2 tablespoons chopped pecans, toasted
2 tablespoons flaked sweetened coconut

Preheat oven to 375°. Coat an 8 x 4-inch loaf pan with cooking spray; set aside. Beat 2 tablespoons margarine and cheese at medium speed of a mixer; add 1 cup sugar, beating well. Add egg; beat well. Combine flour, baking powder, baking soda, and salt; stir well. Combine banana and next 5 ingredients (banana through vanilla); stir well. Add flour mixture to creamed mixture alternately with banana mixture, beginning and ending with flour mixture; mix after each addition. Stir in 1/4 cup pecans and 1/4 cup coconut. Pour batter into prepared pan; bake at 375° for 50 to 60 minutes or until toothpick inserted in center comes out clean. Let cool in pan 10 minutes; remove from pan. Let cool slightly on a wire rack. Combine brown sugar and 2 teaspoons each margarine, lime juice, and rum in a saucepan; bring to a simmer. Cook 1 minute; stir constantly. Remove from heat. Stir in 2 tablespoons each pecans and coconut; spoon over loaf.

Yield: 16 servings
Calories: 187
Fat: 5.4g
Fiber: 1.1g

Tofu Fruit Smoothies

Tofu Fruit Smoothies

1 C. frozen mixed berries
1/2 C. white grape juice
1 T. honey
1 firm ripe banana, peeled and sliced
1 (12.3-oz.) package light silken tofu (such as Mori-Nu)

Place all ingredients in a blender; process until smooth.

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

Calories: 145
Fat: 1.2g
Fiber: 2g

Lasagnette

Lasagnette

2 tsp. olive oil
1 medium onion, finely chopped
2 cloves garlic, minced
8 ounces lean ground turkey breast
1 can (28 ounces) no-salt-added crushed tomatoes
1/2 tsp. salt
1/3 C. fresh basil, finely chopped
6 lasagna noodles (4-1/2 ounces)
6 ounces (3/4 C.) part-skim ricotta cheese
4 T. grated Parmesan cheese
4 ounces part-skim mozzarella cheese, shredded

In large nonstick saucepan, heat oil over low heat. Add onion and garlic and cook, stirring frequently, for 7 minutes or until onion is soft. Add turkey and cook, stirring, 3 minutes or until turkey is no longer pink. Add tomatoes, salt, and cayenne and bring to a boil. Reduce to a simmer and cook 7 to 10 minutes until flavors have come together and sauce is lightly thickened. Remove from heat; stir in basil. Preheat oven to 350°F. Meanwhile, in large pot of boiling water, cook lasagna noodles according to package directions until al dente. Drain. In large bowl, stir together ricotta and 2 T. of Parmesan. Spread 1/2 C. of sauce over bottom of a 9- x 13-inch glass baking dish. Arrange 3 lasagna noodles on top. Spread ricotta mixture over. Sprinkle half the mozzarella over. Top with 1-1/2 C. of remaining sauce. Top with 3 remaining lasagna noodles, sauce, mozzarella, and remaining 2 T. Parmesan. Bake 20 minutes or until set and piping hot.

Yield: 6 servings
Calories: 298
Fat: 12g
Fiber: 3.6g

Chipotle-Maple Sweet Potatoes

Chipotle-Maple Sweet Potatoes

1 pound coarsely chopped peeled sweet potato
2 tablespoons maple syrup
2 tablespoons fat-free milk
1 tablespoon butter
1 1/2 teaspoons adobo sauce
1/4 teaspoon salt
1/8 teaspoon black pepper
1/2 drained canned chipotle chile in adobo sauce, minced

Place potato in a saucepan, and cover with water; bring to a boil. Reduce heat, and simmer 15 minutes or until tender; drain. Return potatoes to pan. Add remaining ingredients; beat with a mixer at medium speed until smooth.

Yield: 4 servings
Serving size: 1/2 cup

Calories: 177
Fat: 3.4g
FIber: 3.4g

Grilled Flank Steak with Roasted-Poblano Relish

Grilled Flank Steak with Roasted-Poblano Relish

6 poblano chilies (about 1 pound)
2 T. chopped fresh cilantro
1 T. fresh lime juice
1/2 tsp. salt, divided
1/4 tsp. black pepper, divided
1 (1-pound) flank steak, trimmed

Prepare grill. Cut poblanos in half lengthwise; discard seeds and membranes. Place poblanos, skin sides down, on grill rack. Grill 15 minutes or until blackened. Place them in a zip-top plastic bag; seal. Let stand 15 minutes. Peel and dice; stir in cilantro, juice, 1/4-tsp. salt, and 1/8-tsp. black pepper. Sprinkle steak with 1/4-tsp. salt and 1/8 tsp. black pepper. Place on grill rack; grill eight minutes on each side or until thermometer registers 145 degrees (medium-rare) or until desired degree of doneness. Remove from grill; let stand five minutes. Cut steak diagonally across the grain into thin slices. Serve with relish.

Yield: 4 servings
Serving Size: 3 ounces steak and about 1/3 C. relish

Calories: 239
Fat: 10.9g
Fiber: 2.1g