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

Roast Beef Spiral Toppers

Roast Beef Spiral Toppers

2 tsp. Sour Cream
1/2 tsp. Kraft Prepared Horseradish
1 slice deli roast beef (1 oz.)
1 Kraft Swiss Cheese Slice
8 Triscuit Low Sodium Crackers

Mix sour cream and horseradish until well blended; set aside. Top meat with cheese; roll up tightly, starting at short end. Cut crosswise into 8 slices. Place 1 meat spiral on each cracker; top with 1/4 tsp. of the sour cream mixture. Garnish with chopped fresh parsley.

Yield: 4 servings (2 topped crackers each)
Calories: 80
Fat: 3.5g
Fiber: 1g

Chickpea Stew Scented with Lemon and Cumin

Chickpea Stew Scented with Lemon and Cumin

4 C. water
1 C. instant dry polenta
1 T. butter
1 T. olive oil
1 C. chopped onion
1 1/2 tsp. bottled minced garlic
1/4 C. lemon juice
1 tsp. ground cumin
1/4 tsp. black pepper
2 (15-oz.) cans chickpeas (garbanzo beans), drained
2 (14.5-oz.) cans diced tomatoes, undrained
1/2 C. chopped green onions
3/4 C. reduced-fat sour cream

Bring water to a boil in a medium saucepan. Gradually add polenta, stirring constantly with a whisk. Reduce heat, and simmer 3 minutes, stirring frequently. Remove from heat; stir in butter. Cover and set aside.
While polenta cooks, heat oil in a large nonstick skillet over medium-high heat. Add onion and garlic; sauté for 3 minutes. Add lemon juice, cumin, black pepper, chickpeas, and tomatoes; bring to a boil. Reduce heat, and simmer 6 minutes. Stir in the green onions. Serve stew over polenta. Top with sour cream.

Yield: 6 servings
Serving size: 1 1/3 C. stew, 2/3 C. polenta, and 2 T. sour cream

Calories: 400
Fat: 9.6g
Fiber: 9.8g

Creamy Polenta and Saute of Mixed Greens

Creamy Polenta and Saute of Mixed Greens

1 oz. sun-dried tomatoes, packed without oil (about 8)
1/2 C. boiling water
1 C. yellow cornmeal
1/4 tsp. black pepper, divided
2 (16-oz.) cans fat-free, less-sodium chicken broth, divided
1 C. water
Olive oil-flavored cooking spray
2 C. vertically sliced onion
1 C. red bell pepper strips
4 garlic cloves, minced
5 C. torn mixed dark greens (such as beet, collard, mustard, turnip, and kale)
1/4 C. (1 oz.) grated fresh Parmesan cheese

Combine tomatoes and boiling water; let stand 30 minutes. Drain and slice. Combine cornmeal and 1/8 tsp. black pepper in a large saucepan. Gradually add 3 C. broth and 1 C. water, stirring constantly with a whisk. Bring to a boil; reduce heat to medium, and cook 20 minutes, stirring frequently. Remove from heat; keep warm. Place a large nonstick skillet coated with cooking spray over medium heat until hot. Add onion and bell pepper; saut� 10 minutes or until tender. Add sun-dried tomatoes and garlic; saut� 1 minute. Stir in 1 C. broth and greens; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until greens are tender. Stir in 1/8 tsp. black pepper. Spoon the polenta into center of each of 4 plates, and top evenly with greens mixture. Sprinkle with cheese.

Yield: 4 servings
Serving size: 1 C. polenta, 3/4 C. greens, and 1 T. cheese

Calories: 245
Fat: 3.2g
Fiber: 5.9g

French Chicken in Vinegar Sauce with Pepper-Spiked Polenta

French Chicken in Vinegar Sauce with Pepper-Spiked Polenta

Olive oil-flavored cooking spray
2 1/2 C. coarsely chopped onion
8 (3-oz.) skinned, boned chicken thighs
1/2 C. dry white wine
1/2 C. fat-free chicken broth
3 T. tomato paste
2 T. balsamic vinegar
1 tsp. minced fresh or 1/2 tsp. dried tarragon
1/2 tsp. brown sugar
1/2 tsp. salt
1/4 tsp. red pepper
Dash of black pepper
Pepper-Spiked Polenta
Tarragon sprigs (optional)

Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add onion; cook 5 minutes or until lightly browned. Add chicken; sauté each side 3 minutes or until browned. Combine wine and next 8 ingredients (wine through black pepper) in a medium bowl; stir well. Add wine mixture to chicken mixture; cover, reduce heat, and simmer 20 minutes. Serve with Pepper-Spiked Polenta. Garnish with tarragon sprigs, if desired.

Yield: 4 servings
Serving Size: 2 thighs, 1/2 C. sauce, and 1 C. polenta

Calories: 372
Fat: 8.2g
Fiber: 4.4g

Fresh Mozzarella and Tomato Pasta

Fresh Mozzarella and Tomato Pasta

1 envelope Italian Salad Dressing Mix

2 T. oil

2 T. balsamic vinegar

2 lb. ripe tomatoes, coarsely chopped

1 lb. pasta, cooked, drained

1 pkg. (9 oz.)  Fresh Mozzarella Cheese (27 balls), drained

1/4 C. chopped fresh basil

1/4 tsp. freshly ground black pepper

 

Mix salad dressing mix, oil and vinegar in large bowl until well blended. Add remaining ingredients; toss lightly.

 

Yield: 8 servings

Calories: 350

Fat: 11g

Fiber: 3g

Pan-Fried Scallops and Prawns

Pan-Fried Scallops and Prawns

1/2 lb. medium prawns
1/2 tsp. olive oil
1/2 lb. sea scallops
2 fresh lemons, cut into wedges
1 bunch fresh parlsey for garnish

Peel and devein prawns, leaving tails on. Heat olive oil in a nonstick skillet. Add scallops and sauté over medium-high heat for 2 to 3 minutes on each side; add prawns and cook 2 to 3 minutes longer, or until scallops and shrimp are cooked. Serve with plenty of fresh lemon and garnish with parsley.

Yield: 4 servings
Calories: 125
Fat: 2g
Fiber: 0g

Herbed Pomegranate Salsa

Herbed Pomegranate Salsa

2 T. fresh mint, chopped
2 T. fresh cilantro, chopped
2 T. Italian flat-leaf parsley, chopped
1/2 C. small red onion, chopped
1 pomegranate, skin and light-colored membrane removed
6 T. fresh lime juice
2 tsps grated lime zest
1 jalapeno pepper, chopped
1 serrano pepper, chopped
11/2 C. large tomato, diced
1 T. olive oil
1/2 tsp. salt
1/8 tsp. ground white pepper

In a medium bowl, toss together mint, cilantro, Italian flat-leaf parsley, red onion, pomegranate, lime juice, lime zest, jalapeno pepper, serrano pepper, tomato, and olive oil. Season with salt and white pepper. Cover, and chill in the refrigerator at least 2 hours before serving.

Yield: 4 servings
Calories: 77
Fat: 2g
Fiber: 1g

Roasted Vegetable and Turkey Wraps with Herb Sauce

Roasted Vegetable and Turkey Wraps with Herb Sauce

olive oil cooking spray
1 medium red onion, sliced very thin
1 large eggplant, sliced thin
2 fennel bulbs, trimmed, cored, and sliced very thin
2 red peppers, seeded, sliced into thin strips
Herb sauce
3/4 C. fresh basil leaves
1/4 C. chopped flat leaf parsley
1 clove garlic
1 tsp. grated lemon rind
2 tsp. lemon juice
2 T. olive oil
fresh ground pepper

6 7-inch 98% fat free flour tortillas
1/2 lb. low salt turkey breast, sliced very thin

Preheat oven to 425°F. Lightly coat a large baking sheet with cooking spray. Arrange vegetables in batches on the baking sheet and spray tops with cooking spray. Roast the vegetables until cooked through, about 10 to 12 minutes. Set aside and continue until all vegetables are done. Set aside. To prepare the Herb Sauce: Place herbs, garlic, lemon zest and juice, oil, and pepper in food processor or blender. Puree until smooth. Place the tortillas on a flat surface. Place 2 oz. turkey breast on each tortilla. Top with a mixture of the vegetables. Place 2 T. of the Herb Sauce down the middle of the tortilla. Tightly roll up and secure with a toothpick. Wrap in plastic wrap and refrigerate until ready to serve. Slice on the diagonal when ready to eat.

Yield: 6 servings
Calories: 267
Fat: 7g
Fiber: 3g

Stroganoff Steaks

Stroganoff Steaks

Skillet Steaks:
4 beef cubed steaks (about 4 oz. each)
1/4 tsp. salt
1/4 tsp. coarsely ground black pepper
2 tsp. vegetable oil

Stroganoff Sauce:
1 tsp. vegetable oil
10 oz. sliced white mushrooms
1 small onion, finely chopped
1/2 C. chicken broth
1/4 C. reduced-fat sour cream
1/2 tsp. Dijon mustard
1/8 tsp. coarsely ground black pepper
1 T. chopped fresh dill

Prepare Skillet Steaks: Pat steaks dry with paper towels. Sprinkle steaks with salt and pepper. In nonstick 12-inch skillet, heat oil over medium-high heat until hot. Add steaks and cook 5 to 6 minutes for medium, turning steaks over once. When steaks are done, transfer to platter with any juice; cover with foil. Prepare Stroganoff Sauce: In same skillet, heat oil over medium-high heat until hot. Add mushrooms and onion and cook about 8 minutes or until onion is tender and all liquid evaporates, stirring occasionally. Add chicken broth; heat to boiling. Boil 1 minute or until slightly reduced. Remove skillet from heat; stir in sour cream, mustard, pepper, and dill. Return steaks with their juice to skillet; heat through.

Yield: 4 servings
Calories: 315
Fat: 20g
Fiber: 1g

Curried Beef Strips Over Rice

Curried Beef Strips Over Rice

2 T. olive oil
3 carrots, peeled, thinly sliced
1 medium onion, chopped
2 cloves garlic, minced
3/4 lb. beef tenderloin or beef sirloin, cut into strips
2 T. water
1/2 tsp. pepper
1/2 tsp. salt
1/4 C. Light Sour Cream
2 T. lemon juice
1/2 tsp. curry powder
2 C. Minute White Rice, uncooked

Heat oil in large skillet on medium heat. Add carrots, onion and garlic; cook and stir 5 minutes. Add meat, water, pepper and salt. Increase heat to medium-high; cook 5 minutes or until meat is cooked through, stirring frequently. Decrease heat to low. Mix sour cream, lemon juice and curry powder in small bowl. Add to meat mixture; mix well. Cover; simmer 5 minutes. Meanwhile, prepare rice as directed on package. Serve beef mixture over hot rice.

Yield: 4 servings
Calories: 310
Fat: 8g
Fiber: 3g

Artichokes with Roasted Pepper Dip

Artichokes with Roasted Pepper Dip

2 red bell peppers
2 artichokes (1 pound)
12 C. water
3 lemon slices
1 bay leaf
2 tsp. olive oil
2 tsp. Dijon mustard
1 tsp. red wine vinegar
1/4 tsp. dried fines herbes
1/8 tsp. black pepper
1 T. finely crumbled feta cheese
1/2 tsp. capers

Preheat broiler. Cut bell peppers in half lengthwise, discarding seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil for 10 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 20 minutes. Peel and set aside. Cut off artichoke stems, and remove bottom leaves. Trim about 1 inch from tops of artichokes. Bring water, lemon slices, and bay leaf to a boil in a large Dutch oven. Add artichokes; cover, reduce heat, and simmer 25 minutes or until a leaf near the center of each artichoke pulls out easily. Drain well; discard lemon and bay leaf. Set aside. Combine bell peppers, oil, mustard, and vinegar in a blender; process until smooth. Combine bell pepper mixture, fines herbes, and black pepper. Spoon 2/3 C. into a serving bowl; sprinkle with feta and capers. Serve with artichokes. Cover and chill remaining dip.

2 servings (serving size: 1 artichoke and 1/3 C. dip)
Calories: 105
Fat: 4g
Fiber: 7g

Creamy Spinach Dip

Creamy Spinach Dip

1 C. Light Mayonnaise
1 C. Light Sour Cream
1 pkg. (10 oz.) frozen chopped spinach, thawed, well drained
1/2 C. chopped fresh parsley
1/4 C. sliced green onions
1 tsp. lemon pepper seasoning
1 can (8 oz.) water chestnuts, drained and chopped (optional)

Mix mayo and sour cream in medium bowl. Stir in remaining ingredients. Cover. Refrigerate several hours or until chilled. Serve with assorted cut-up fresh vegetables or Crackers.

Yield: 22 servings
Serving Size: 2 T.

Calories: 60
Fat: 5g
Fiber: 0g

Spaghetti With Bacon and Peas

Spaghetti With Bacon and Peas

4 slices bacon
1 medium onion, finely chopped
1 lb. thin spaghetti or vermicelli
1 (10-oz.) package frozen peas
1 (15-oz.) container part-skim ricotta cheese
1/2 C. grated pecorino-Romano or Parmesan cheese
1/2 tsp. salt or to taste
1/4 tsp. coarsely ground black pepper

In a large skillet over medium heat, cook bacon until browned. Transfer to paper towels to drain. Pour off all but 1 T. bacon drippings. Add onion and cook until tender and golden, 8 to 10 minutes. Meanwhile, cook pasta according to package directions. During the last minute, add peas to cooking water. When pasta is done, drain, reserving 2 C. cooking water. Return spaghetti and peas to pot. Add onion mixture, cheeses, salt and pepper and stir to combine. Add enough reserved water to make a creamy sauce (start with 1 C. and add more gradually). Adjust seasonings. Transfer mixture to a large serving bowl.

Yield: 6 servings
Calories: 453
Fat: 9g
Fiber: 4g

Apricot-Cherry Upside-Down Mini Cakes

Apricot-Cherry Upside-Down Mini Cakes

Cooking spray
1 T. butter, cut into 4 equal pieces
4 tsp. brown sugar
2 apricots, halved and pitted
16 sweet cherries, pitted and halved
2/3 C. all-purpose flour
1/2 tsp. baking soda
1/4 tsp. salt
1/3 C. granulated sugar
2 T. butter, softened
1/4 tsp. vanilla extract
1 large egg, lightly beaten
1/3 C. fat-free milk
6 T. frozen fat-free whipped topping, thawed

Preheat oven to 350°. Coat 4 (8-oz.) custard C. or ramekins with cooking spray. Place 1 butter piece in bottom of each C.. Sprinkle 1 tsp. brown sugar over butter in each C.. Arrange 1 apricot half, cut side up, over brown sugar in each ramekin. Arrange 8 cherry halves, cut sides up, around outside edge of each apricot; set aside. Lightly spoon flour into a dry measuring C.; level with a knife. Combine flour, baking soda, and salt, stirring with a whisk. Place granulated sugar and 2 T. butter in a medium bowl; beat with a mixer at medium speed until well blended. Add vanilla and egg; beat well. Add flour mixture to sugar mixture alternately with milk, beginning and ending with flour mixture; beat well after each addition. Divide batter evenly over fruit in each cups. Place C. on a baking sheet. Bake at 350° for 30 minutes or until a wooden pick inserted in center comes out clean. Cool in C. 5 minutes on a wire rack. Loosen edges of cakes with a knife. Place a dessert plate, upside down, on top of each C.; invert onto plates. Drizzle any remaining caramelized syrup evenly over cakes. Serve cake warm with whipped topping.

Yield: 4 servings
Calories: 299
Fat: 10.3g
Fiber: 1.6g

Steamed Mussels With Saffron and Tomato

Steamed Mussels With Saffron and Tomato

3 lb. mussels
Extra-virgin olive oil
1 onion, finely chopped
4 garlic cloves, minced
1 tomato, diced
2 bay leaves
Pinch of saffron threads, steeped in 2 T. hot water
1 tsp. crushed red pepper flakes
2 tsp. curry powder
1/2 C. dry vermouth
Juice of 1 lemon
1/2 C. reduced sodium chicken broth
3 T. unsalted butter
Sea salt and freshly ground black pepper
1/4 C. finely chopped fresh Italian (flat-leaf) parsley

Rinse the mussels under cold running water while scrubbing with a vegetable brush. Remove the stringy mussel beards with your thumb and index finger as you wash them. Discard any mussels with broken shells. Heat a 2-count drizzle of oil in a large pot over medium heat. Saute the onion, garlic, tomato, and bay leaves until the vegetables cook down to a pulp, about 5 minutes. Stir in the “saffron tea,” red pepper flakes and curry. Add the mussels and give everything a good toss. Add the vermouth, lemon juice and chicken broth; cover the pot and steam over medium-high heat for 10 minutes, until the mussels open. Stir occasionally so that all the mussels are in contact with the heat. Using a slotted spoon, remove the mussels to a warm serving bowl and cover. Pick out the bay leaves. If some of the pieces of vegetables are nestled in the shells, don’t sweat it. The sauce itself is a snap. Add the butter to the pot of mussel broth and buzz it down with a handheld blender (you can also transfer it to a regular blender or food processor). What you want is a smooth, yellow sauce. Season with salt and pepper. Pour the sauce over the mussels and shower with parsley before serving. Impressive and uncomplicated.

Yield: 6 servings
Calories: 287
Fat: 11.4g
Fiber: 1.1g

Cider-Glazed Chicken with Dried Cranberries

Cider-Glazed Chicken with Dried Cranberries

1 1/2 T. all-purpose flour
3/4 tsp. salt
1/4 tsp. ground allspice
4 (6-oz.) skinless, boneless chicken breast halves
1 T. butter
1/3 C. dried cranberries
1/2 C. apple cider or apple juice
1 T. cider vinegar or white balsamic vinegar

Heat a large nonstick skillet over medium heat. Combine first 3 ingredients in a zip-top plastic bag. Add the chicken to bag; seal and shake to coat. Melt butter in pan. Add chicken, and cook 4 minutes. Turn chicken over. Add cranberries and remaining ingredients; cook 5 minutes or until chicken is done.

Yield: 4 servings
Calories: 269
Fat: 5g
Fiber: 0.9g