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

Artichoke Hearts Riviera

Artichoke Hearts Riviera

20 ounces artichoke hearts
1/2 C. dry vermouth
1 T. lemon juice
1 clove garlic, crushed
1/2 tsp. dry mustard
freshly ground black pepper
1/2 T. tarragon
1 T. chopped parsley
2 T. margarine

Cook artichoke hearts. Drain. Combine vermouth, lemon juice, garlic, seasonings and margarine in a saucepan. Cover and simmer 5 minutes. Pour over cooked artichoke hearts. Garnish with chopped parsley.

Yield: 6 Servings
Calories: 109
Fat: 4g
Fiber: 1g

Super Low-Cal Chicken Vegetable Soup

Super Low-Cal Chicken Vegetable Soup

4 C. boiling water
2 chicken cube
1/2 C. onion, sliced
1/2 C. carrot, sliced
1/2 C. celery, sliced
1/2 C. tomato, sliced
1 garlic salt

Bring the water to a boil while you slice the vegetables. When boiling, add the vegies and boil for 5 minutes, before adding the chicken cube for a further minute until dissolved.

Yield: 4 servings
Calories: 42 cals
Fat: 0.4g
Fiber: 1.6g

Chocolate-Orange Flan

Chocolate-Orange Flan

1/2 C. sugar
1-1/4 C. 1% milk
2 T. Dutch process cocoa
2 T. dark rum
1 tsp. grated orange rind
2 large egg yolks
1 large egg white
14 oz. fat-free sweetened condensed milk

Preheat oven to 300F. Place sugar in a medium, heavy skillet over medium heat; cook until sugar dissolves. Continue cooking an additional 1-1/2 minutes or until golden. Immediately pour into a 9-inch quiche dish coated with cooking spray, tipping quickly until caramelized sugar coats bottom of dish. Combine milk and remaining ingredients in a food processor, and process mixture until smooth. Pour milk mixture over caramelized syrup in dish. Place dish in a shallow roasting pan, and add hot water to pan to a depth of 1 inch. Bake at 300F for 1 hour or until a knife inserted in center of flan comes out clean. Remove dish from roasting pan, and cool 30 minutes on a wire rack. Cover flan, and chill at least 3 hours. Place a plate upside down on top of dish, and invert flan onto plate. Drizzle any remaining caramelized syrup over the flan.

Yield: 8 servings
Calories: 184
Fat: 2g
Fiber: 0g

Provençal Chicken and Fennel

Provençal Chicken and Fennel

6 small fennel bulbs, 3 lb. total, trimmed
2 tomatoes, diced, or 14 1/2 oz. canned diced tomatoes, drained
1/4 C. (2 fl oz/60 ml) dry white wine
1 T. grated orange zest
3 garlic cloves, minced
2 tsp. balsamic vinegar
1/8 tsp. red pepper flakes
6 skinless, bone-in chicken breast halves, 5 oz. each, trimmed of visible fat
2 T. chopped fresh flat-leaf (Italian) parsley

Cut each fennel bulb in half lengthwise through the base. Cut each half into 4 wedges. In a large nonstick frying pan, combine the tomatoes, wine, orange zest, garlic, vinegar and pepper flakes. Cook over medium heat, stirring occasionally, until the mixture comes to a boil. Reduce heat to medium-low. Arrange the chicken and fennel over the tomato mixture, spooning a bit of the sauce over them. Cover and cook until the chicken is opaque throughout and the fennel is tender, about 25 minutes. Using a slotted spoon, transfer the chicken and vegetables to a warmed platter. Increase heat to high and cook, stirring occasionally, until the sauce has thickened slightly, about 5 minutes. Spoon the sauce over the chicken and vegetables and sprinkle with the parsley. To serve, divide among individual plates.

Yield: 6 servings
Calories: 163
Fat: 2g
Fiber: 2g

Delicious Nutty Apple Snack

Delicious Nutty Apple Snack

2 T. Light Cream Cheese Spread
1 medium apple, cored and cut into 8 wedges
1 T. Dry Roasted Peanuts, chopped

Spread cream cheese spread evenly onto apple wedges; sprinkle with peanuts.

Calories: 200
Fat: 10g
Fiber: 4g

Shrimp-Artichoke Frittata

Shrimp-Artichoke Frittata

4 ounces shrimp
1/2 9-ounce package frozen artichoke hearts
2 C. refrigerated or frozen egg product, thawed
1/4 C. fat-free milk
1/4 C. thinly sliced green onions
1/8 tsp. garlic powder
1/8 tsp. pepper
3 T. finely shredded Parmesan cheese
3 fresh cherry tomatoes, quartered (optional)
3 sprigs Italian parsley (optional)

Thaw shrimp, if frozen. Peel and devein shrimp. Rinse shrimp; pat dry. Halve shrimp lengthwise; set aside. Meanwhile, cook artichoke hearts according to package directions; drain. Cut artichoke hearts in quarters; set aside. Stir together egg product, milk, green onions, garlic powder, and pepper; set aside. Lightly coat a large nonstick skillet with nonstick cooking spray. Heat skillet over medium heat. Add shrimp to skillet; cook shrimp for 1 to 3 minutes or until shrimp turn opaque. Reduce heat to medium-low. Pour egg mixture into skillet; do not stir. As the egg mixture sets, run a spatula around the edge of the skillet, lifting edges to allow liquid to run underneath. Continue cooking and lifting edges until mixture is almost set (top will be wet). Remove skillet from heat; sprinkle artichoke pieces evenly over the top. Sprinkle with Parmesan cheese. Let stand, covered, for 3 to 4 minutes or until top is set. Loosen edges of frittata. Transfer to a serving plate; cut into wedges to serve. If desired, garnish with cherry tomatoes and parsley.

Yield: 3 servings
Calories: 164
Fat: 2g
Fiber: 3g

Mock Mimosa

Mock Mimosa

1 tub Crystal Light Pineapple Orange Flavor Low Calorie Soft Drink Mix
1 bottle (2 liter) club soda, chilled
2 C. cold orange juice
1 seedless orange, cut into 10 thin slices

Empty contents of drink mix tub into large plastic or glass pitcher. Add club soda; stir until drink mix is completely dissolved. Stir in orange juice. Serve over ice cubes in 10 tall glasses. Add orange slice to each glass.

Yield: 10 servings, 1 C. each
Calories: 30
Fat: 0g
Fiber: 1g

Cranberry Sauce

Cranberry Sauce

12 oz. fresh cranberries
1 C. water
3/4 C. Splenda pourable

In a saucepan mix Splenda and water. Stir to dissolve the Splenda. Bring to boil, add cranberries, return to a boil, reduce heat. Boil gently for 10 minutes stirring occasionally. Remove from heat. Cool completely at room temperature. Refrigerate. You can simmer the cranberries in apple juice, orange juice, etc. Add ins are raisins, zest. Add whole cloves or cinnamon sticks while simmering. Sugar-free cranberry sauce will not keep as long as the high-sugar kind because sugar acts as a preservative. However, if refrigerated, it will last at least a week, usually more.

Calories: 40
Fat: Trace
Fiber: 2g

Unstuffed Cabbage Skillet

Unstuffed Cabbage Skillet

3/4 lb. extra lean ground beef
1 medium yellow onion, chopped
1 pkt. Good Seasons Zesty Italian Salad Dressing Mix
1 can (28 oz.) crushed tomatoes
8 C. shredded cabbage (about 1 lb.)
1 C. water
1 C. Minute Brown Rice, uncooked

Brown meat and onion with dressing packet in large skillet or Dutch oven on medium-high heat 4 to 6 minutes or until meat is cooked through. Add tomatoes and cabbage; stir. Reduce heat to simmer; cover tightly. Cook 20 to 25 minutes or until cabbage is tender. Stir in water and rice; bring to boil. Cover; reduce heat and cook 5 minutes. Remove from heat; stir and cover. Let stand 5 minutes before serving.

Yield: 4 servings
Calories: 310
Fat: 6g
Fiber: 8g

Cranberry Pumpkin Bread

Cranberry Pumpkin Bread

1 3/4 C. flour
1 C. sugar
2 tsp. baking powder
2 tsp. baking soda
1 tsp. cinnamon
1/2 tsp. nutmeg
1/2 tsp. allspice
1 C. pumpkin, canned
1/4 C. margarine, melted
1/3 C. applesauce, unsweetened
1/2 C. egg substitute
6 oz. dried cranberries

Preheat oven to 350F. Lightly coat a bread pan with the nonstick spray. In a medium-sized mixing bowl, combine the flour, sugar, baking powder, baking soda, cinnamon, nutmeg and allspice. Using a separate mixing bowl, combine the pumpkin, margarine, applesauce and egg substitute. Add the pumpkin mixture to the flour mixture, and stir until the batter becomes moist. Gently fold in the dried cranberries. Pour the batter into the prepared bread pan. Bake for 60 minutes or until a toothpick inserted into the center of the bread comes out clean. Remove the bread from the pan, and let it cool on a wire rack before serving.

Yield: 12 servings
Calories: 192
Fat: 5g
Fiber: 1g

Slow Cooker Pierogies in Pepper-Shallot Sauce

Slow Cooker Pierogies in Pepper-Shallot Sauce

1 can (28 oz.) crushed tomatoes
1 shallot, thinly sliced
1 C. chopped sweet green peppers
1/2 tsp. olive oil
1/2 T. red wine vinegar
1/2 tsp. Italian herb seasoning
1/2 tsp. black pepper
1 lb. potato-filled pierogies, fresh or frozen (thawed)

Combine the first 7 ingredients in the crockery pot. Cover and cook on LOW for 5-9 hrs. or on HIGH for 3 1/2 to 5 hrs. Add the pierogies. Cover and cook for 1 hr.

Yield: 6 servings
Calories: 179
Fat: 2.1g
Fiber: 4.2g

Tex-Mex Chicken ‘N’ Rice

Tex-Mex Chicken ‘N’ Rice

2 C. converted rice, uncooked; Uncle Ben’s
28 oz. diced tomatoes, Hunt’s
6 oz. tomato paste
3 C. hot water
1 package taco seasoning mix
1 lb. boneless & skinless chicken breast, cut in 1/2″ cubes
2 medium onions,chopped
1 medium green bell pepper,chopped
4 oz. green chiles, diced
3/4 tsp. garlic pepper

In a slow cooker mix together all ingredients except the chiles and garlic pepper. Cover and cook on low heat for 4 to 4 1/2 hours or until the rice is tender and the chicken is white throughout; do not overcook or the rice will be mushy. Stir in the chiles and garlic pepper. Serve at once.

Yield: 8 servings
Calories: 174
Fat: 1.1g
Fiber: 3g

Tex-Mex Chicken ‘N’ Rice

Tex-Mex Chicken ‘N’ Rice

2 C. converted rice, uncooked; Uncle Ben’s
28 oz. diced tomatoes, Hunt’s
6 oz. tomato paste
3 C. hot water
1 package taco seasoning mix
1 lb. boneless & skinless chicken breast, cut in 1/2″ cubes
2 medium onions,chopped
1 medium green bell pepper,chopped
4 oz. green chiles, diced
3/4 tsp. garlic pepper

In a slow cooker mix together all ingredients except the chiles and garlic pepper. Cover and cook on low heat for 4 to 4 1/2 hours or until the rice is tender and the chicken is white throughout; do not overcook or the rice will be mushy. Stir in the chiles and garlic pepper. Serve at once.

Yield: 8 servings
Calories: 174
Fat: 1.1g
Fiber: 3g

Polenta Gratin with Mushrooms and Fontina

Polenta Gratin with Mushrooms and Fontina

1 (16-oz.) tube of polenta, cut into 1/4-inch-thick slices
Cooking spray
1 (8-oz.) package presliced mushrooms
1 tsp. bottled minced garlic
1/4 tsp. salt
1/3 C. sun-dried tomato Alfredo sauce (such as Classico)
1/4 C. chopped fresh basil
1/4 C. (1 oz.) shredded fontina cheese

Preheat oven to 500°. Arrange polenta slices in an 11 x 7-inch baking dish coated with cooking spray, allowing slices to overlap. Heat a medium nonstick skillet coated with cooking spray over medium-high heat. Add mushrooms; cook 2 minutes, stirring frequently. Stir in garlic and salt. Cover, reduce heat, and cook 2 minutes. Stir in Alfredo sauce and basil. Spoon mushroom mixture evenly over polenta. Top with cheese. Bake at 500° for 7 minutes or until thoroughly heated.

Yield: 3 servings
Calories: 221
Fat: 7.4g
Fiber: 4.1g

Sour Cream Blueberry-Lemon Pancakes

Sour Cream Blueberry-Lemon Pancakes

1 C. minus 1 T. all-purpose flour
1 T. granulated sugar
1 tsp. baking powder
1/4 tsp. salt
1 C. skim milk
1/4 C. nonfat sour cream
1/4 C. + 1 T. egg substitute
1 tsp. vanilla extract
1 T. + 2 tsp. margarine, melted
1/2 C. blueberries
Finely chopped zest of 1 lemon

In large bowl, combine flour, sugar, baking powder and salt; mix well. In medium bowl, beat together milk, sour cream, egg substitute and vanilla. Pour milk mixture over dry ingredients, and with a sturdy spoon, mix until batter is just smooth; stir in margarine. Gently fold in blueberries and lemon zest. Spray nonstick skillet with nonstick cooking spray and set over medium heat; when hot, ladle a scant 1/4 C. of the batter into the pan to make a 3″ pancake;
when the top of the pancake is full of holes, flip the pancake and cook very briefly on the second side, just long enough to brown the second side. Slip onto
plate and keep warm. Repeat with remaining batter.

Yield 5 servings (10 pancakes)
Calories: 182
Fat: 5g
Fiber: 1g

Creamy Cranberry-Stuffed Celery

Creamy Cranberry-Stuffed Celery

1/4 C. Light Cream Cheese Spread
1/3 C. dried cranberries
4 stalks celery

Mix cream cheese spread and cranberries until well blended. Press evenly into hollow centers of the celery pieces. Cut each stalk crosswise into 4 pieces.

Yield: 4 servings, 4 pieces each
Calories: 80
Fat: 3g
Fiber: 2g

Creamy Salsa Dip for One

Creamy Salsa Dip for One

1 T. Light Cream Cheese Spread
1 T. Salsa
9 Ritz Sticks Crackers
1/4 C. total carrot and celery sticks
Spread cream cheese spread onto small plate; top with salsa. Serve as a dip with crackers and carrot or celery sticks.

Calories: 130
Fat: 7g
Fiber: 1g

Cheesy Cracker Melts

Cheesy Cracker Melts

2 Triscuit Crackers
2 Kraft Cracker Cuts Sharp Cheddar Cheese
1 tsp. Pecan Pieces

Top crackers with cheese and pecans.
Place on microwavable plate. Microwave on high 10 sec.

Calories: 130
Fat: 10g
Fiber: 1g

Mostaccioli with Tomatoes

Mostaccioli with Tomatoes

1/4 C. olive oil
2 T. balsamic vinegar
3 cloves garlic
2 oz. fresh basil
1 tsp. salt
1/4 tsp. black pepper
1 lb. mostaccioli or other tube-shaped pasta, cooked al dente
1 C. Calamata olives, pitted and halved

In a blender or food processor, combine olive oil, vinegar and garlic. Add half of the basil and whirl 1 minute. Add salt and pepper. Pour over mostaccioli while pasta is still warm. Add tomatoes and olives; toss. Garnish with remailing whole basil leaves.

Yield: 8 servings
Calories: 167
Total fat: 5g
Dietary fiber: 2g

Mango Sorbet

Mango Sorbet

3/4 C. yogurt
2 tsp sugar
2 mangos, peeled and cubed

In food processor, process mango and sugar until smooth. Add yogurt. Pour mixture into freezer container of an ice cream maker. Freeze according to manufacturer’s instructions. To prepare without and ice cream maker, pour mixture into an 8″x4″ freezer container. Cover and freeze 4 hours, whisking from time to time.

Yield: 4 servings
Calories: 94
Fat: 0g
Fiber: 2g

Pizza Fingers Meal with Dipping Sauce

Pizza Fingers Meal with Dipping Sauce

1/3 C. Shake ‘N Bake Extra Crispy Seasoned Coating Mix
2 T. Grated Parmesan Cheese
1 T. dried oregano leaves
4 boneless skinless chicken breast halves (1-1/4 lb.), cut lengthwise into thirds
1 jar (14 oz.) spaghetti sauce, warmed
2 C. hot cooked mixed vegetables
8 soft breadsticks

Preheat oven to 400°F. Measure 1/3 C. coating mix into shaker bag. Add cheese and oregano; mix well. Coat chicken with coating mixture as directed on package. Place in foil-lined 15x10x1-inch baking pan. Bake 20 minutes or until chicken is cooked through. Serve with spaghetti sauce for dipping, mixed vegetables and breadsticks.

Yield: 4 servings
Calories: 450
Fat: 10g
Fiber: 5g

Thai Shrimp and Noodles

Thai Shrimp and Noodles

3 stalks McCormick Lemon Grass
3 C. hot water
1/2 C. dry white wine or sherry
1 1/2 tsp. Garlic Salt
1 tsp. Szechwan Seasoning (or 1 tsp. ground ginger and 1/4 tsp. red pepper flakes)
1 lb. shrimp, peeled and deveined
2 T. cornstarch mixed with 2 T. water
6 oz. angel hair pasta or Chinese (ramen) noodles
4 C. torn fresh spinach leaves
1/4 C. cashews

Place lemon grass and water in 1-quart glass measure; cover and heat in microwave on HIGH 5 minutes; cool. Remove lemon grass to cutting board. Reserve liquid. Slice lengthwise then finely chop. Return lemon grass to water. (This can be done ahead for flavor to develop.) Combine lemon grass and water, wine, garlic salt and Szechwan seasoning in large skillet and bring to a boil. Stir in shrimp and cornstarch mixture. Cook and stir until shrimp turn pink and mixture thickens, 3-4 minutes. Meanwhile, cook pasta in boiling salted water 3-4 minutes in large saucepan. Drain and rinse pasta. Coat saucepan with nonstick cooking spray; return pasta to saucepan. Add spinach and shrimp mixture; toss. Garnish with cashews. Serve in bowls.

Yield: 6 servings
Calories: 212
Fat: 4g
Fiber: 3g

Easy Parmesan Chicken Fingers

Easy Parmesan Chicken Fingers

2 lb. chicken tenders or boneless skinless chicken breast, cut into strips
1/3 C. Grated Parmesan Cheese
1 pkt. Shake ‘N Bake Extra Crispy Seasoned Coating Mix
1 C. Barbecue Sauce

Preheat oven to 400°F. Moisten chicken with water. Shake off excess water. Add Parmesan cheese to coating mix in shaker bag. Add 2 or 3 chicken tenders to shaker bag and shake until evenly coated. Repeat with remaining chicken tenders. Place on nonstick baking sheet or baking sheet sprayed with cooking spray. Discard any remaining coating mixture in shaker bag. Bake 12 to 14 min. or until chicken is cooked through. Serve with barbecue sauce for dipping.

Yield: 8 servings
Calories: 230
Fat: 5g
Fiber: 1g

Mid-Atlantic Grilled Flank Steak

Mid-Atlantic Grilled Flank Steak

1/4 C. soy sauce
2 T. Fennel Seed
1 T. Ground Ginger
1 tsp. Chili Powder
2 cloves garlic
zest of 1 lemon
1 1/2 lb. flank steak

Place soy sauce, spices, garlic and lemon zest in a food processor and blend coarsely. Pour into self-closing plastic bag or glass bowl. Trim excess fat from flank steak. Place in bag or bowl and marinate in refrigerator for 2 to 24 hours, turning periodically. Rinse meat and pat dry. Grill as desired. Let meat rest 5 minutes; cut diagonally into thin slices.

Yield: 10 servings
Calories: 252
Fat: 12g
Fiber: 0g