Buffalo Chicken with Blue Cheese Fondue

Buffalo Chicken with Blue Cheese Fondue

Dippers:
4 (4-oz.) skinned, boned chicken breast halves
Cooking spray
1/4 C. bottled wing sauce (such as Crystal), divided
2 C. green beans, trimmed (about 8 oz.)
2 C. (3 x 1/2-inch) carrot sticks
2 C. (3-inch) celery sticks
2 C. red bell pepper strips
12 oz. French bread, toasted and cut into 1-inch cubes

Fondue:
2 C. (8 oz.) crumbled blue cheese
1 T. cornstarch
1 C. dry white wine
2/3 C. 1% low-fat milk
1 (8-oz.) block fat-free cream cheese, softened

Preheat oven to 400°. To prepare dippers, place each chicken breast half between 2 sheets of heavy-duty plastic wrap, and flatten to a 1/2-inch thickness using a meat mallet or rolling pin. Place the chicken on a baking sheet coated with cooking spray. Brush with 2 T. wing sauce. Bake at 400° for 5 minutes. Turn chicken over, and brush with 2 T. wing sauce. Bake an additional 5 minutes or until done. Cut chicken into 1-inch pieces. Cook the beans in boiling water for 1 minute or until crisp-tender; drain. Rinse with cold water; drain well. Place beans on a platter with carrot, celery, bell pepper, and bread; set aside. To prepare the fondue, combine the blue cheese and the cornstarch in a large saucepan. Stir in wine, milk, and cream cheese. Bring to a boil over medium heat; cook for 1 minute, stirring constantly. Reduce heat to medium-low; cook 8 minutes or until mixture is smooth, stirring frequently. Pour into a fondue pot. Keep warm over low flame. Serve with dippers.

Yield: 8 servings
Serving size: 1 1/2 oz. chicken, 1/4 C. beans, 1/4 C. carrots, 1/4 C. celery, 1/4 C. bell pepper, 1 1/2 oz. bread, and about 1/3 C. fondue

Calories: 352
Fat: 10.5g
Fiber: 3.3g

Tomatoes Roasted with Rosemary and Lemon

Tomatoes Roasted with Rosemary and Lemon

1/4 C. chopped fresh flat-leaf parsley
1 T. chopped fresh rosemary
1 T. EVOO
2 tsp. grated lemon rind
1/2 tsp. salt
1/2 tsp. freshly ground black pepper
4 lb. plum tomatoes, quartered lengthwise
3 garlic cloves, minced

Preheat oven to 400°. Place all ingredients in a large bowl, and toss well to combine. Place tomato mixture in a 13 x 9-inch baking dish. Bake at 400° for 30 minutes, stirring every 10 minutes. Remove mixture from oven. Preheat broiler. Broil tomatoes for 10 minutes or until they begin to brown. Remove from oven; stir gently to combine. Proof that simple foods are often best, this colorful multipurpose combination of tomatoes, herbs, and lemon smells almost as good as it tastes. To serve over pasta, cook 12 oz. dried pasta; drain and return pasta to pan. Stir in 3 C. of the roasted tomatoes; cook over low heat until liquid thickens. Serve with grated Parmesan cheese. Note: Place chilled tomatoes in heavy-duty zip-top plastic bags; freeze for up to 3 months.

Yield: 10 servings
Serving size: 1/2 C.

Calories: 53
Fat: 2g
Fiber: 2.2g

Vegetable Barley Soup

Vegetable Barley Soup

1 14 1/2-ounce can reduced-sodium chicken broth
1 14 1/2 ounce can low-sodium tomatoes, undrained and cut up
1 cup chopped onion
3/4 cup vegetable juice
1/2 cup quick-cooking barley
1/2 cup sliced celery
1/2 cup sliced carrot
1 tablespoon snipped fresh basil or 1 teaspoon dried basil, crushed
1 1/2 teaspoons snipped fresh marjoram or 1/2 teaspoon dried marjoram, crushed
2 cloves garlic, minced
1/4 teaspoon pepper
1 medium yellow summer squash, cut into 1/4-inch slices
1 9-ounce package frozen cut green beans

In a large saucepan stir together the chicken broth, undrained tomatoes, onion, vegetable juice, barley, celery, carrot, dried basil (if using), dried marjoram (if using), garlic, and pepper. Bring to boiling; reduce heat. Simmer, covered, for 20 minutes. Stir in the squash, green beans, fresh basil (if using), and fresh marjoram (if using). Return mixture to boiling. Simmer, covered, 5 to 10 minutes more or until vegetables are tender.

Yield: 5 servings
Serving Size: 1 3/4 cup servings.

Calories: 173
Fat: 2g
Fiber: 5g

Artichoke-Blue Cheese Bisque

Artichoke-Blue Cheese Bisque

1 T. butter
1 onion, chopped
1/3 C. vermouth
2 packages frozen artichoke hearts (8 oz.)
3 C. low-salt chicken broth
1/4 tsp. dried thyme
1/4 C. light whipping cream
1/4 C. crumbled blue cheese (2 oz.)
Salt to taste
Freshly-ground black pepper to taste
Chopped fresh chives for garnish

Melt butter in heavy large saucepan over medium heat. Add onion and sauté until translucent, about 10 minutes. Add vermouth and simmer until all liquid evaporates, about 4 minutes. Add artichokes, broth, and thyme. Simmer until artichoke hearts begin to fall apart, about 10 minutes. Remove from heat. Cool slightly. Working in batches, puree soup in blender until smooth. (Can be prepared 1 day ahead. Cover and refrigerate.) Pour soup into saucepan. Stir in cream and blue cheese. Simmer over medium heat until cheese melts and soup is smooth, whisking constantly, about 2 minutes. Season to taste with salt and pepper. Ladle into bowls. Sprinkle with chives and serve.

Yield: 6 servings
Calories: 114
Fat: 5.8
Fiber: 1g

Lasagna (Healthy Vegetable & Soy)

Lasagna (Healthy Vegetable & Soy)

1 tablespoon olive oil
1/2 large onion, chopped
3 cups sliced mushrooms
2 cloves roasted garlic, minced
3 cups broccoli florets, blanced
1/4 cup sliced black olives
1 cup low-fat ricotta cheese
1/2 cup silken tofu
2 tablespoons packed soy protein powder
1/4 teaspoon oregano
1/4 teaspoon basil
1 (8-ounce) package whole wheat lasagna noodles
3 cups tomato sauce
12 ounces shredded soy mozzarella

Preheat oven to 350 F. Heat olive oil in a nonstick skillet; add onion and cook until soft, about 5 minutes. Add mushrooms and garlic and cook until mushrooms are soft, about 3 minutes longer. Remove from heat and add broccoli and olives. Mix gently. Combine ricotta cheese, tofu, soy protein powder, and herbs in a medium bowl until blended. Bring 4 quarts water and 1/2 teaspoon olive oil to a boil. Add lasagna noodles and boil 12 minutes or until tender. Drain and rinse under warm water. Moisten the bottom of a 9X9-inch pan with 2 tablespoons of the tomato sauce. Put down a single layer of noodles. Spread with one-third of the ricotta mix, one-third of the vegetables, 2/3 cup tomato sauce, and one-fourt of the mozzarella. Repeat twice. Cover with remaining noodles, tomato sauce, and mozzarella. Bake in a preheated oven for 45 minutes or until bubbling.

Yield: 6 servings
Calories: 330
Fat: 7g
Fiber: 5g

Pear, Pecorino, and Prosciutto Panini

Pear, Pecorino, and Prosciutto Panini

1 firm, ripe pear, peeled, cored, and cut into 8 wedges
1/2 tsp. sugar
1 (12-oz.) loaf focaccia, cut in half horizontally
4 tsp. balsamic vinegar
1 C. trimmed arugula
1/2 C. (2 oz.) fresh pecorino Romano cheese, shaved
16 very thin slices prosciutto (about 4 oz.)

Heat a nonstick skillet over medium-high heat. Add pear to pan, and sprinkle with sugar. Cook 2 minutes on each side or until golden. Brush cut sides of bread with vinegar. Arrange pear slices, arugula, cheese, and prosciutto evenly over bottom half of bread; cover with top half of bread. Heat a large nonstick skillet over medium heat. Add stuffed loaf to pan. Place a cast-iron or heavy skillet on top of stuffed loaf; press gently to flatten. Cook 4 minutes on each side or until bread is toasted (leave cast-iron skillet on stuffed loaf while it cooks). Cut into quarters. If you prefer cooked prosciutto, sauté it until it’s crisp. You’ll add some crunch to this sandwich. Parmigiano-Reggiano is a good substitute for pecorino Romano cheese.

Yield: 4 servings
Serving size: 1 sandwich quarter

Calories: 383
Fat: 12.3g
Fiber: 2.7g

Banana Walnut Bread

Banana Walnut Bread

1 1/3 cup All-Purpose Flour
1/2 cup Splenda
1 tsp. Baking Powder
1/2 tsp. Baking Soda
1 pinch salt
1 1/4 cups Mashed Bananas (approx. 3 large bananas)
1 T. Canola Oil
1/3 cup Reduced Fat Buttermilk
2 tsp. Vanilla Extract
1/4 cup Chopped Walnuts

Preheat oven to 350°F. Spray a 9X5 inch loaf pan with nonstick cooking spray. Set aside. Blend the dry ingredients in a large bowl. Set aside. Mash Bananas. Add oil, buttermilk and vanilla to the mashed bananas. Mix well. Pour banana mixture into dry ingredients. Stir until just mixed. Add chopped walnuts. Stir until just mixed. Pour batter into prepared pan. Bake 45-55 minutes or until rich brown and the center is set.

Yield: 8 servings
Calories: 160
Fat: 5g
Fiber: 1g

Mexican Casserole

Mexican Casserole

1 lb. very lean ground turkey, browned (or vegetarian meat crumbles)
1 packet taco seasoning
1 C. salsa
1 can whole kernel corn, drained
1 box macaroni and cheese (the kind with the powdered cheese) do not prepare according to package
2 C. hot water
3/4 C. FF sour cream

Mix all ingredients, except sour cream, in a 2 quart microwavable casserole dish. Cover and microwave in a carousel microwave for 8 minutes. Uncover and stir well. Cover and microwave for 6 minutes more. Stir in sour cream, cover and let sit for 2-3 minutes.

Yield: 6 servings
Calories: 273
Fat: 3g
Fiber: 2.2g

Spicy Swiss Chard with Lemon

Spicy Swiss Chard with Lemon

2 tsp. olive oil
16 C. trimmed Swiss chard (about 2 lb.)
1/4 to 1/2 tsp. crushed red pepper
3 garlic cloves, minced
1 T. fresh lemon juice
1/8 tsp. salt

Heat oil in a large Dutch oven over medium-high heat. Add chard; saute 1 minute or until slightly wilted. Stir in pepper and garlic. Cover and cook 4 minutes or until tender, stirring occasionally. Uncover and cook 3 minutes or until liquid evaporates. Stir in juice and salt.

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

Calories: 43
Fat: 1.8g
Fiber: 2.3g

Tomato Salad with Avocado and Preserved Lemons

Tomato Salad with Avocado and Preserved Lemons

4 C. diced plum tomato (about 2 lb.)
1 T. minced Quick Preserved Lemons
2 tsp. fresh lemon juice
1/2 tsp. salt
1 diced peeled avocado
2 T. chopped fresh parsley

Combine first 5 ingredients. Sprinkle with parsley.
Note: Nutritional analysis includes Quick Preserved Lemons.

Yield: 8 servings
Calories: 60
Fat: 4.2g
Fiber: 2.4g

Bean Trio with Citrus Cumin Dressing

Bean Trio with Citrus Cumin Dressing

19 oz. can black beans, drained and rinsed
19 oz. can dark red kidney beans, drained and rinsed
15 oz. can garbanzo beans, drained and rinsed
1/2 cup frozen corn kernels, thawed
1/3 cup red onion, small chop
1/2 cup celery hearts, small chop
2 T. fresh parsley, chopped
2 T. + 2 tsp. Splenda
4 T. lemon juice, fresh
3 T. orange juice
2 T. lime juice
2 T. olive oil, extra virgin
1 tsp. salt
1/4 tsp. cumin, ground

In large bowl mix together drained and rinsed beans, corn kernels, chopped onion, celery, and parsley. In medium bowl whisk together Splenda Granular, lemon, lime, and orange juices, olive oil, salt, and cumin. Pour over bean mixture and toss. Refrigerate for two hours before serving. Toss and serve.

Yield: 14 servings
Calories: 120
Fat: 3g
Fiber: 5g

Uses for Tahini

Uses for Tahini

Tahini1. Dip raw veggies in it. For a simple snack, reach for tahini instead of ranch dressing next time you’re looking for a dip for crudités. Add lemon juice, salt, and a dash of pepper or hot sauce for extra flavor.

2. Spread it on toast. On whole wheat bread, perhaps with a little honey or agave syrup, tahini can be part of a balanced breakfast.

3. Drizzle it on falafel. For a no-stress summer meal, warm up store-bough frozen falafel and stuff it a pita. Thin out your tahini by adding add a few T. of hot water and lemon juice and then drizzle it over the sandwich.

4. Use it to make Tarator sauce. Tarator is a little-known but much-loved multipurpose sauce that’s particularly tasty for dipping grilled chicken or steamed vegetables. Add 4 cloves minced garlic to ½ C. tahini, ½ C. lemon juice, and ¼ C. parsley. Pulse in a food processor until combined.

5. Dress your salad with it. Give your balsamic dressing a break and try a tahini-based salad dressing instead. For an easy recipe, combine ½ C. tahini and ½ C. olive oil with 2 tsp. apple cider vinegar, 2 tsp. of lemon juice, and 2 tsp. of grated ginger in a blender. Drizzle over your greens and enjoy.

6. Make a double sesame burger. Why should the bun get all the sesame love? Tahini is super as a mild condiment on meats. Use it straight or enhance with a little lemon juice and smoked paprika and spread it on your burger. Some feta and cucumbers would complete the Mediterranean theme.

Tapioca Pudding

Tapioca Pudding

2 3/4 cups skim milk
3 tablespoons quick-cooking tapioca
1/4 cup sugar
1/4 cup Splenda
2 egg whites, beaten
1/2 teaspoon grated lemon zest
1 teaspoons vanilla extract

In a large saucepan, combine milk, tapioca, sugar, Splenda, egg whites, and lemon zest: let stand 5 minutes. Cook over medium heat, whisking until the mixture comes to a full boil; remove from heat and stir in vanilla extract. Let pudding cool approximately 20 minutes; stir and then spoon into 6 servings dishes (pudding will thicken as it cools). Cover pudding dishes with plastic wrap. Refrigerate until cool and ready to serve.

Yield: 6 servings
Calories: 83
Fat: 0g
Fiber: 0g

Lean Lemony Veal & Baby Artichokes

Lean Lemony Veal & Baby Artichokes

8 baby artichokes (about 12 oz.) or 2 medium artichokes (see note)
Salt
1 lb. veal cutlets
1 lemon
2 tsp. olive oil
1/4 tsp. ground black pepper
2 medium shallots, thinly sliced
1 C. chicken broth
1 T. all-purpose flour
1 tsp. minced fresh tarragon leaves

Trim baby artichokes: Bend back green outer leaves and snap them off at base until remaining leaves are half green (at the top) and half yellow (at the bottom). Trim stem ends and cut across top of each artichoke at point where yellow meets green (about 1/2 inch from top). In nonstick 12-inch skillet, heat 1/2 inch salted water to boiling over medium-high heat. Add artichokes; reduce heat to medium-low and cook, covered, 12 minutes or until artichokes are fork-tender. Drain artichokes in colander; cool until easy to handle. Cut each baby artichoke lengthwise into quarters. Do not discard center portion. Meanwhile, if veal cutlets are large, cut each crosswise in half. If necessary, with meat mallet, lb. cutlets to even 1/8-inch thickness. From lemon, grate 2 tsp. peel and squeeze 1 T. juice. In same skillet, heat 1 tsp. oil over medium-high heat until hot but not smoking. Add half of cutlets; sprinkle with 1/4 tsp. salt and 1/8 tsp. pepper, and cook 2 minutes or until they just lose their pink color throughout, turning over once. Transfer cutlets to platter and keep warm. Repeat with remaining cutlets, 1 tsp. oil, 1/4 tsp. salt, and 1/8 tsp. pepper (reduce heat to medium if cutlets are browning too quickly). To same skillet, add shallots and 1/2 C. water, and cook over medium heat 1 minute. In C., mix broth and flour. Increase heat to medium-high; add broth mixture and lemon peel, and boil 1 minute or until slightly thickened. Add artichokes, tarragon, and lemon juice, and cook 1 minute to heat through, stirring gently. To serve, spoon artichokes with sauce over veal on platter. Note: If using medium artichokes, with serrated knife, cut 1 inch straight across top of each artichoke. Cut off stem; peel. Pull dark outer leaves from artichoke bottom. With kitchen shears, trim thorny tips of remaining leaves. Cut artichoke lengthwise into sixths. Scrape out choke, removing center petals and fuzzy center portion; discard. Repeat with remaining artichoke. Rinse artichokes well. Cook as in step 2.

Yield: 4 servings

Calories: 180
Fat: 5g
Fiber: 2g

“Marvel-ous” Lemon Mousse

“Marvel-ous” Lemon Mousse

1 envelope unflavored gelatin
2/3 cup lemon juice
3/4 cup splenda granular
Finely grated zest of 1 lemon
2 drops yellow food coloring (optional)
1/2 cup cottage cheese
8 ounces low-fat plain yogurt
1 egg white
3/4 cup light whipped topping (like Cool Whip)

Place the gelatin in a small saucepan. Add 1/3 cup of the lemon juice and let stand for three minutes. Place on low heat and add remaining 1/3 cup of lemon juice, Splenda, zest and food coloring if desired. Heat for three to four minutes until gelatin is completely dissolved. Transfer mixture to a bowl. Set aside and allow to cool slightly. Stir occasionally so mixture does not gel. Puree cottage cheese and yogurt until completely smooth (like sour cream). Whisk puree into the lemon-gelatin mixture. Place mixture in the refrigerator to cool, whisking occasionally to prevent lumps. Beat the egg white to stiff peaks. Fold into the cooled lemon mixture. Fold in light whipped topping. Refrigerate. Makes six servings.

Yield: 4 servings
Calories: 90 calories
Fat: 1.5g
FIber: 0g

Risotto with Artichokes and Fennel

Risotto with Artichokes and Fennel

1 T. olive oil
1/2 C. chopped white onion
3 C. fat-free low-sodium canned beef broth
1 C. Italian Arborio rice
1/2 C. dry white wine
1 4-ounce fresh fennel bulb, tough outer layers removed, cored, and thinly sliced
1 9-ounce frozen artichoke hearts, cooked in the microwave according to package directions and drained
2 T. grated Parmesan cheese

Heat the olive oil in a nonstick pot over medium heat. Add the onion and sauté until onion is limp, about 4 minutes. In a separate pot, bring the stock to a simmer on a burner next to the pot where you are cooking the risotto. Add the rice to the onion and stir to coat the rice with the oil. Add the wine and cook, stirring, until wine is absorbed. Start adding the hot broth, 1/2 C. at a time, stirring constantly, until each broth addition is absorbed. When about half of the broth has been added, add the sliced fennel to the rice. Continue to add the remaining broth, stirring constantly after each broth addition. Taste after 25 minutes; risotto should be creamy and tender but still firm to the bite. Stir in the drained artichokes and Parmesan cheese. Continue to gently stir the risotto until the cheese is melted. Divide the risotto between 4 plates and serve.

Yield: 4 servings
Calories: 276
Fat: 5g
Fiber: 6g

Carrot,Tomato & Walnut Soup

Carrot,Tomato & Walnut Soup

1 tsp. olive oil
8 carrots, peeled and sliced 1tsp.corriander
1 onion
3 medium potatoes, washed and diced
1/4 tsp. black pepper
3 C. low-fat, low-sodium chicken broth
1/3 C. roasted walnuts
dash of cinnamon
1-28 oz. can diced stewed tomatoes
1 tsp.cumin

sauté onions in oil until soft, then add other ingredients except walnuts. Bring to a boil then reduce heat and simmer for 20-30 minutes or until vegitables are tender. While soup is cooking roast the walnuts by baking in oven @ 350` for 8-10 minutes. When soup is ready to serve, garnish with walnuts.

Yield: 2 servings
Calories: 126
Fat: 3g
Fiber: 2g

Tortitas de Maiz

Tortitas de Maiz

1 C. water
1 C. 2% reduced-fat milk
1/2 C. sugar
2 T. butter
1/4 tsp. salt
1 1/2 C. yellow cornmeal
1 T. vanilla extract
3 large eggs, lightly beaten
Cooking spray

Combine first 5 ingredients in a medium saucepan; bring to a boil. Gradually add cornmeal, stirring constantly with a whisk. Remove from heat; cool 10 minutes. Add vanilla and eggs, stirring well with a whisk. Heat a nonstick skillet coated with cooking spray over medium-high heat. Spoon about 1/3 C. batter into pan. Cook 2 1/2 minutes on each side or until golden brown. Repeat procedure with remaining batter.

Yield: 9 servings
Serving size: 1 cake

Calories: 192
Fat: 5.1g
FIber: 1.7g

Rice Provençal

Rice Provençal

1 teaspoon olive oil
1 medium onion, minced
1 cup minced fennel bulb
1 cup long-grain rice
2 cups canned low-fat, low-salt chicken broth
2 tablespoons freshly grated Parmesan cheese
sea salt (optional)
freshly ground pepper

In a large nonstick saucepan, heat oil over medium heat. Add the onion and fennel, and sauté until vegetables are quite soft but not browned. Stir in the rice. Add the broth, cover, and reduce heat to low. Cook until rice is tender and it has absorbed all of the broth. Add the Parmesan cheese and fluff with a fork. Season with salt (if using) and pepper to taste. Serve hot.

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

Roast Curried Cornish Hens

Roast Curried Cornish Hens

2 (1 1/2 lb.) Cornish hens
1/3 C. orange juice
1/4 C. curry powder
2 T. mango chutney
2 tsp. vegetable oil
2 tsp. fresh ginger; grated & peeled
1/4 tsp. salt
cooking spray
2 C. water

Remove and discard giblets and necks from hens. Rinse hens under cold water; pat dry. Split hens in half lengthwise; set aside. Combine orange juice, curry powder, chutney, oil, ginger and salt in a large zip-top plastic bag. Add hens; seal bag and marinate in refrigerator 8 hours or overnight. Preheat oven to 500 degrees. Coat a shallow roasting pan with cooking spray; add water to pan. Remove hens from plastic bag, reserving marinade. Place hen halves, skin sides up, in pan with water. Bake for 30 minutes or until hens are done, basting occasionally with marinade. Remove and discard skin before serving.

Yields: 4 servings
Serving size = 1 hen half

Calories: 225
Fat: 8g
Fiber: 1g

Tempeh and Wild Mushroom Fricassee

Tempeh and Wild Mushroom Fricassee

Cooking spray
12 oz. tempeh, cut into 1/2-inch cubes
1/4 C. dry white wine
2 T. low-sodium soy sauce
4 C. thinly sliced leek (about 4 large)
2 C. sliced button mushrooms
2 C. sliced cremini mushrooms
2 C. diced shiitake mushroom caps (about 4 oz.)
2 (4-inch) portobello mushroom caps, gills removed, chopped
1 T. all-purpose flour
1/3 C. celery leaves
2 thyme sprigs
1 parsley sprig
1/2 C. thinly sliced garlic (about 20 cloves)
1 (14 1/2-oz.) can vegetable broth
1 T. fresh lemon juice
1/4 tsp. fine sea salt
1/4 tsp. freshly ground black pepper
2 T. chopped fresh parsley
1 T. grated lemon rind (optional)

Heat a Dutch oven coated with cooking spray over medium-high heat. Add tempeh; sauté 8 minutes or until golden brown. Add wine and soy sauce; cook 15 seconds or until liquid almost evaporates. Remove tempeh from pan. Add leek and mushrooms to pan; sauté 5 minutes. Stir in flour; cook 1 minute, stirring frequently. Tie the celery leaves, thyme sprigs, and parsley sprig together securely with string. Add herbs, garlic, and broth to pan; bring to a boil. Add tempeh, stirring well. Cover, reduce heat, and simmer 15 minutes. Uncover and cook 3 minutes or until thick. Discard herbs. Stir in lemon juice, salt, and pepper; sprinkle with parsley. Garnish each serving with 1/2 tsp. lemon rind, if desired.

Yield: 6 servings
Serving size: 1 C.

Calories: 317
Fat: 10.4g
Fiber: 8.6g

French Plum Tart

French Plum Tart

1 pastry shell
Firm, ripe plums
refrigerated butter cooking spray
Custard:
1 large egg
1/3 cup Splenda
1/4 cup all-purpose flour
1 cup evaporated skim milk
1 tablespoon cognac OR
1 teaspoon vanilla extract
1 tablespoon sugar
2 teaspoons grated orange zest

Preheat oven to 375°F. Line a 7-inch tart pan with the pastry. Cover with a sheet of aluminum foil and press down into the crevice. Fill the aluminum cover with beans, rice, or pie weights. Bake for 10 to 12 minutes, until lightly golden. Remove from oven and set on a wire rack to cool. Remove foil and beans or rice or pie weights. Discard foil, and beans or rice if used. Meanwhile, cut plums in half and discard the pit. Arrange the plums, cut side down on the partially baked tart shell. Lightly spritz the plums with butter spray and bake for 15 minutes, until plums begin to soften. While tart is baking, whisk the egg and Splenda until egg is thick and yellow colored. Whisk in flour, then evaporated milk and cognac or vanilla. Spoon the custard mixture around the bottom of the plums. Combine the sugar and orange zest. Sprinkle over the plums. Return the tart to the oven and bake for another 20 minutes, or until the custard is puffed and golden. Let cool before serving.

Yield: 4 servings
Calories: 209
Fat: 8g
Fiber: 1g

Spicy Cumin-Crusted Chicken with Orange-Chipotle Sauce

Spicy Cumin-Crusted Chicken with Orange-Chipotle Sauce

1/3 cup cumin seeds
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
4 (4-ounce) skinless, boneless chicken breast halves
Cooking spray
Orange-Chipotle Sauce

Prepare grill. Combine the first 3 ingredients in a small bowl. Rub both sides of chicken with the spice mixture. Place chicken on grill rack coated with cooking spray; cover and grill 6 minutes. Uncover the chicken, and brush with 1/2 cup Orange-Chipotle Sauce; cook for 6 minutes or until done, turning once. Serve with remaining sauce. Totals include Orange-Chipotle Sauce.

Yield: 4 servings
Serving size: 3 ounces chicken and about 1/3 cup sauce)

Calories: 448
Fat: 11.2g
Fiber: 3.4g

Cherry Sorbet

Cherry Sorbet

6 cups frozen pitted cherries
1/4 cup sugar
1 lemon, juiced

Combine sugar and cherries and refrigerate overnight. Place mixture into a blender and puree until smooth. Add lemon juice and pulse until combined. Pour mixture into ice cream machine and churn according to manufacturer’s instructions. (Would Splenda work?)

Yield: 6 servings
Calories 138
Fat 1.4 g
Fiber 3.4 g

Tempeh Satay with Curried Cashew Sauce

Tempeh Satay with Curried Cashew Sauce

Tempeh:
1/4 cup rice vinegar
1/4 cup low-sodium soy sauce
1/4 cup mirin (sweet rice wine)
2 teaspoons minced peeled fresh ginger
2 teaspoons vegetable oil
1 garlic clove, crushed
1 pound tempeh, cut into 40 cubes

Sauce:
Cooking spray
1 cup chopped onion
2 teaspoons minced peeled fresh ginger
1/4 teaspoon fine sea salt
2 garlic cloves, chopped
2 teaspoons curry powder
1/2 teaspoon ground turmeric
1 cup water
2 tablespoons chopped cashews
1 tablespoon fresh lemon juice

To prepare tempeh, combine first 6 ingredients in a large nonstick skillet; add tempeh, tossing lightly to coat. Bring to a boil. Cover, reduce heat to low, and simmer 15 minutes. Uncover mixture and increase heat to medium-high. Cook 4 minutes or until golden brown, turning frequently. Cool. To prepare sauce, heat a small saucepan coated with cooking spray over medium-high heat. Add onion, 2 teaspoons ginger, salt, and 2 garlic cloves; sauté 5 minutes. Stir in curry powder and turmeric; sauté 1 minute. Add water. Bring to a boil, and cook 1 minute. Cool 5 minutes. Pour onion mixture into a blender, and add cashews and lemon juice. Process until smooth. Place a toothpick in each tempeh cube. Serve with warm cashew sauce.

Yield: 5 servings
Serving size: 8 tempeh cubes and about 2 T. Sauce

Calories: 200
Fat: 7.2
Fiber: 6.8

Pineapple-Chipotle Salsa

Pineapple-Chipotle Salsa

2 teaspoons vegetable oil
3 cups diced fresh or canned pineapple tidbits
1 1/2 cups diced onion
1 cup diced seeded tomato
2 garlic cloves, minced
1/2 cup pineapple juice
2 tablespoons brown sugar
2 tablespoons cider vinegar
2 drained canned chipotle chiles in adobo sauce, minced
1 tablespoon adobo sauce (from drained chipotle chiles)
1/2 cup chopped fresh cilantro
2 tablespoons fresh lime juice
1/2 teaspoon salt

Heat oil in a large skillet over medium-high heat. Add pineapple and onion; sauté 10 minutes or until lightly browned. Add tomato and garlic; sauté 1 minute. Stir in pineapple juice, brown sugar, vinegar, chiles, and adobo sauce. Cook 6 minutes, stirring occasionally. Stir in cilantro, fresh lime juice, and salt. Cool.

Yield: 2 1/2 cups
Serving size: 1/4 cup

Calories: 63
Fat: 1.3g
Fiber: 1.6g

Breakfast Polenta with Warm Berry Compote

Breakfast Polenta with Warm Berry Compote

Compote:
1 tablespoon butter
3 tablespoons honey
1 tablespoon fresh lemon juice
Dash of ground cinnamon
1 (12-ounce) bag assorted frozen berries

Polenta:
3 cups 1% low-fat milk
1/2 cup dry instant polenta
2 tablespoons sugar
1/2 teaspoon salt

To prepare compote, melt butter in a medium saucepan over medium heat. Add honey, juice, cinnamon, and berries; bring to a boil. Reduce heat; simmer 5 minutes or until thoroughly heated. Keep warm. To prepare polenta, bring milk to a boil in a medium saucepan. Slowly add polenta, stirring constantly with a whisk. Stir in sugar and salt, and cook 5 minutes or until thick, stirring constantly. Serve with compote.

Yield: 4 servings
Serving size: 2/3 cup polenta and 1/3 cup compote

Calories: 285
Fat: 4.9g
Fiber: 3.9g

Air-fried Okra

Air-fried Okra

1/2 teaspoon hot sauce
1/2 cup egg substitute
1/2 pound okra, cut into 1-inch lengths
1 cup panko bread crumbs
1 teaspoon salt
1 teaspoon white pepper

Preheat oven to 450 degrees F. In a small bowl, mix together the hot sauce and egg substitute. Roll okra in hot sauce mixture. In a shallow bowl, mix bread crumbs with salt and pepper. Transfer bread crumb mixture to a 1-gallon resealable plastic bag. Add the okra to the bag and shake until coated. Place a wire rack on top of a cookie sheet. Arrange okra on rack and bake until crisp, about 5 minutes.

Yield: 4 servings
Calories: 80
Fat: 1g
Fiber: 2g

Almond-Lime Torte

Almond-Lime Torte

1/4 C. granulated sugar
Zest of 1 lime
6 graham crackers (21/4″ squares), broken into bite-size pieces
2 ounces blanched almonds
2 tsp. unsalted stick margarine, melted
2 egg whites, at room temperature
Pinch cream of tartar
3/4 C. egg substitute
1/2 tsp. almond extract
1 tsp. confectioners sugar

Preheat oven to 350oF. Adjust oven rack to divide oven in half. Spray 8″ springform pan with nonstick cooking spray. In food processor or blender, combine granulated sugar and zest; process until finely ground. Transfer sugar mixture to small plate; set aside. In food processor containing sugar mixture residue, combine graham crackers and almonds; process until finely crumbled (do not let mixture become too powdery). Transfer crumb mixture to small bowl. Add margarine; toss to moisten evenly. Set aside. In medium bowl, combine egg whites and cream of tartar; with electric mixer on high speed, beat until stiff but not dry. Set aside. In separate medium bowl, combine egg substitute and almond extract; with electric mixer on medium speed, beat, adding reserved sugar mixture 1 T. at a time, 5 minutes, until fluffy. Fold in reserved crumb mixture. Fold egg white mixture into egg substitute mixture; transfer to prepared pan. Bake 25-30 minutes, until toothpick inserted in center comes out clean. Transfer torte to wire rack; let stand 10 minutes. Strain confectioners sugar through small sieve over torte; let cool completely.

Yield: 8 servings
Calories: 115
Fat: 5g
Fiber: 1g

New Philly Cheese Steak

New Philly Cheese Steak

2 T. balsamic vinegar
1 garlic clove, minced
One 8-ounce boneless lean beef loin or round steak (3/4″ thick)
2 tsp. olive oil
1 1/2 medium onions, sliced
1 1/2 medium tomatoes, diced
1/2 tsp. salt
1/2 tsp. freshly ground black pepper
One 8-ounce loaf French bread
3 ounces provolone or part-skim mozzarella cheese, thinly sliced
1/4 C. minced fresh basil

To prepare marinade, in quart-size sealable plastic bag, combine vinegar and garlic; add steak. Seal bag, squeezing out air; turn to coat steak. Refrigerate 20 minutes, turning bag occasionally. Drain and discard marinade. Spray large nonstick skillet with nonstick cooking spray; heat. Add steak; cook over medium heat, turning as needed, 15-18 minutes, until browned on all sides and just cooked through. Transfer steak to cutting board; cover to keep warm. In same skillet, heat oil; add onions. Cook over medium heat, stirring frequently, 8-10 minutes, until onions are golden brown. Add tomatoes; cook, stirring frequently, 2-3 minutes, until warm. Sprinkle vegetable mixture with salt and pepper; stir to combine. Remove from heat; set aside. Preheat broiler. Split bread lengthwise almost all the way through; spread open. Slice steak very thinly; place steak slices evenly along bottom half of bread; top evenly with cheese. Place bread, filled-side up, onto broiler pan; broil 4″ from heat, 3-4
minutes, until cheese is melted. Spoon vegetable mixture evenly over cheese; sprinkle evenly with basil. Gently close bread; cut crosswise into 4 equal portions and serve.

Yield: 4 servings

With Provolone Cheese
Calories: 361
Fat: 13g
Fiber: 3g

With Mozzarella Cheese
Calories: 340
Fat: 11g
Fiber: 3g

Quik Carrot-Raisin Slaw

Quik Carrot-Raisin Slaw

1/2 teaspoon kosher salt
2 tablespoons red wine vinegar
1/4 cup fresh lemon juice
1/4 teaspoon paprika
1/4 teaspoon cumin
1/4 teaspoon cayenne pepper
2 tablespoons extra-virgin olive oil
1 (10-ounce) bag pre-grated carrots (grate your own)
1/2 cup loosely packed, chopped fresh cilantro
1/2 cup plumped raisins or currants

In a large non-reactive bowl, whisk together salt, red wine vinegar, lemon juice, paprika, cumin, cayenne, and olive oil. Add carrots and stir until completely coated. Add raisins and cilantro and stir once more.

Yield: 4 servings
Calories: 142
Fat: 7.2g
Fiber: 3g

Grilled Artichokes

Grilled Artichokes

6 medium artichokes
1 lemon, sliced
1 to 2 cloves garlic
1/4 C. olive oil
1/3 C. lemon juice or balsamic vinegar
2 cloves garlic, minced
1 T. minced fresh rosemary, mint, basil or tarragon
1/8 tsp. each salt and pepper

Rinse artichokes in cold water. With a sharp knife, cut off the top 1/3 of artichoke. Cut off just the base of the stem, leaving most of the stem in place. Turn artichokes stem side up and cut in half lengthwise starting at the stem. With spoon or knife, scrape out the fuzzy choke in the center and discard. In saucepot heat 3 inches of water to boiling. Add artichokes, lemon slices, garlic cloves. Return to boil, then reduce to simmer. Cover, simmer until artichokes are just tender when base is pierced with a fork, 15 minutes to 20 minutes, depending on size. Drain well. Combine all remaining ingredients in 9x13x2-inch glass baking dish. Add drained artichokes, cut side down. Cover and refrigerate until ready to grill. (Can be done a day ahead.) To grill: Lift artichokes from marinade, reserving marinade, and place on grill over hot coals, cut side up. Cook until deep golden brown, about 10 minutes. Brush with marinade, then turn and cook until cut side is golden brown, about 10 minutes longer. Brush with marinade. Serve hot or at room temperature.

Yield: 6 servings
Calories: 173
Fat: 9g
Fiber: 10g

Hot Crab Dip

Hot Crab Dip

Nonstick spray coating
1 C. chopped fresh mushrooms
1/2 C. Florida Orange Juice
1/4 C. lemon juice
1 14-ounce can artichoke hearts, well-drained and chopped
2/3 C. fat-free mayonnaise dressing
1/3 C. sliced green onions
1/3 C. grated Parmesan cheese
1/4 C. diced pimiento
1 6-ounce can lump crabmeat, drained, flaked, and cartilage removed

Spray an unheated medium saucepan with nonstick coating. Heat over medium-highheat. Add mushrooms; cook and stir until tender. Remove from heat. Add orange and lemon juice, artichokes, mayonnaise dressing, onions, cheese, and pimiento.Gently fold in crabmeat. Transfer to a 1-quart casserole. Bake, uncovered, in a 400 oven for 20 to 25 minutes or until bubbly. Cool 5 minutes. Stir before serving. Serve warm with pita chips, vegetable dippers, or assorted crackers. Makes about 3-1/2 C..

Yield: 12 servings
Calories: 55
Fat: 1g
FIber: 1g

Veal Stew with Tomatoes, Artichokes and Saffron

Veal Stew with Tomatoes, Artichokes and Saffron

1 tsp. vegetable oil
4 medium onions, chopped
1/2 medium red or yellow bell pepper, diced
2 large garlic cloves, minced
15 ounces boneless lean loin of veal, cut into 2″ cubes
1 C. canned whole Italian tomatoes (no salt added), chopped (reserve juice)
4 fluid ounces (1/2 C.) dry white wine
1/4 C. low-sodium chicken broth
1/2 tsp. dried rosemary leaves, crumbled
1/4 tsp. freshly ground black pepper
Pinch saffron threads, dissolved in 1 T. hot water
One 10-ounce package thawed frozen artichoke hearts
2 T. minced fresh flat-leaf parsley, to garnish

In large nonstick skillet, heat 1/2 tsp. of the oil; add onions and bell pepper. Cook over medium heat, stirring frequently, 6-7 minutes, until onions are lightly browned. Add garlic; cook, stirring frequently, 2 minutes. Remove vegetable mixture from skillet; set aside. In same skillet, heat remaining 1/2 tsp. oil; add veal. Cook over medium heat, stirring frequently, 8-10 minutes, until veal is browned on all sides and cooked through. Add tomatoes with juice, wine, broth, rosemary, black pepper, saffron and reserved vegetable mixture; cook, scraping up browned bits from bottom of skillet, 5 minutes, until heated through and well combined. Reduce heat to low; simmer, covered, stirring occasionally, 1-1 1/2 hours, until veal is tender. Add artichoke hearts to veal mixture; simmer, covered, 30 minutes, until artichoke hearts are cooked through and veal is very tender. Divide evenly among 4 bowls, sprinkle with parsley and serve.

Yield: 4 servings
Calories: 234
Fat: 5g
Fiber: 5g

Sautéed Baby Artichokes

Sautéed Baby Artichokes

12 baby artichokes, trimmed and sliced in halves or quarters (pre-boiled 10m if you like, makes tender leaves)
4 T. olive oil
2 garlic cloves, sliced
5 tsp. lemon juice
1 tsp. grated zest
Salt and pepper to taste

Heat oil in skillet. Sauté garlic for 1 minute. Add artichokes, turning and stirring, for 10 minutes. Add remaining ingredients and serve.

Alternative Recipe:
Marinate sliced artichokes in the ingredients, covered for a couple hours at room temp, then grill or sauté, and serve. This adds a bit more depth to the flavor.

Yield: 3 servings
Serving Size: 4 baby artichokes with 1/4 of dressing

Calories: 125
Fat: 14g
Fiber: 6g

Penne with Tomatoes and Artichoke Hearts

Penne with Tomatoes and Artichoke Hearts

2 C. thawed frozen artichoke hearts
6 ounces penne or ziti pasta
1 T. + 1 tsp. olive oil
6 large or 12 small ripe plum tomatoes, chopped
1/4 C. + 1 T. chopped fresh Italian parsley
1 T. chopped fresh oregano (or 1 tsp. dried)
1 garlic clove, finely chopped
1/4 tsp. salt
1/4 tsp. freshly ground black pepper

In medium saucepan, bring 2″ water to a boil. Arrange artichokes on steamer rack; place in saucepan; cover and steam 8-10 minutes, until tender. Cut each into quarters; set aside and keep warm. In large pot of boiling water cook pasta until tender, 13 minutes, or according to package instructions. Meanwhile, to prepare sauce, place medium nonstick skillet over medium-high heat 30 seconds; add oil and heat 30 seconds more. Add tomatoes, 1/4 C. of the parsley, the oregano, garlic, salt and pepper. Reduce heat to medium; cook, stirring frequently, until thickened, 10 minutes. Drain pasta; place in serving bowl. Add artichokes and sauce to pasta; toss lightly. Divide evenly among 4 plates; garnish with remaining parsley and serve.

Yield: 6 servings
Calories: 250
Fat: 6g
Fiber: 6g

Cheese & Herb Mashed Potatoes

Cheese & Herb Mashed Potatoes

4 medium potatoes, peeled and quartered
2 T. milk
1/4 tsp. salt
1/2 cup grated Cheddar cheese
1 T. chopped dill weed
1 T. chopped chives or finely chopped green onion

Boil potatoes in lightly salted water to cover. Bring to a boil over high heat. Reduce heat to a simmer; cover. Cook 15 minutes, or until done. Drain. Add milk, salt and cheese. Mash until smooth. Stir in dill weed and chives. Variations: Different varieties of potatoes have different flavors. Try Yukon Gold potatoes for a real treat, they have a lovely golden color and a rich buttery flavor. Mashed with chicken broth and chopped fresh herbs (try basil, chives oregano, savory, etc.) and a generous sprinkle of salt and freshly ground pepper, they are a low-fat taste treat.

Yields: 4 Servings
Serving Size: 3/4 cup

Calories: 119
Fat: 3.3g
Fiber: 1.7g

Hot Mint & Lemon Drink

Hot Mint & Lemon Drink

1 lemon
1/4 C. mint leaves
4 C. boiling water

Carefully remove rind from lemon and place with the mint into the boiling water. Cover and steep for 5 minutes. Strain mixture and serve immediately.

Yield: 4 servings
Calories: 0
Fat: 0g
FIber: 0g

Fish With Artichoke Sauce

Fish With Artichoke Sauce

4 fish fillets (abt 6 oz ea), such as snapper or sea bass
4 T. virgin olive oil, divided
1/2 small onion, sliced
1 package frozen artichokes – (10 oz), thawed
2 small tomatoes, seeded, diced
1 T. fresh lemon juice
1/2 tsp. salt
1/4 tsp. freshly-ground black pepper
2 T. fresh chopped parsley

Sprinkle fish with salt and refrigerate until needed. Heat 2 T.olive oil over medium heat in a large (12-inch) skillet with a lid. Add onions and artichokes; cook 8 minutes until onions are soft and translucent. Add tomatoes, lemon juice, salt and pepper. Transfer to a saucepan and keep warm. Wipe out skillet and return to a medium-high flame. Add remaining 2 T. olive oil, and heat until very hot. Add fillets in a single layer and cook 2 to 3 minutes without shaking the pan, until golden on the bottom. Flip fillets with a spatula. Top with artichoke mixture, reduce heat to low, cover and cook 3 to 5 minutes more. Sprinkle with parsley before serving. Oven Variation: Arrange fish in a greased baking dish, top with artichoke mixture, cover and bake at 400 degrees for 8 minutes until fish is cooked through.

Yield: 4 servings
Calories: 138
Fat: 14g
Fiber:4g

Artichokes Braised With Saffron, Black Olives and Almonds

Artichokes Braised With Saffron, Black Olives and Almonds

Artichokes Braised With Saffron, Black Olives and Almonds1 3/4 pounds medium or 2 1/4 pounds baby artichokes
1 T. minced garlic
Dash red pepper flakes
Dash saffron
1/2 tsp. orange zest
1/2 tsp. salt
1/4 C. olive oil
1/2 C. water
1 T. orange juice
2 T. chopped black olives
1 T. slivered almonds
1 T. minced parsley

Trim the artichokes. If using mediums, quarter them lengthwise. Place them in a bowl of acidulated water (water with a little vinegar, lemon or lime juice) to prevent discoloration. Drain. Cook the artichokes, garlic, red pepper flakes, saffron, orange zest, salt, olive oil and water over medium heat in a large, covered skillet until the artichokes are tender, about 15 minutes. Shake the pan from time to time to stir the contents. If necessary, add a little more water to keep the bottom covered. Then the artichokes are easily pierced with a knife, remove the lid and raise the heat to high. Cook, stirring until only a thin coating of liquid remains on the bottom of the pan, about 3 minutes. Add the orange juice, olives, almonds and parsley, and cook, stirring, just until they are heated through. Serve warm.

Yield: 4 servings
Calories: 177
Fat: 15g
Fiber: 4g