Pasta with Chickpeas and Garlic Sauce

Pasta with Chickpeas and Garlic Sauce

2 tsp. olive oil

2 garlic cloves, peeled and crushed

3/4 tsp. kosher salt

1/4 tsp. crushed red pepper

1 (15.5-ounce) can chickpeas (garbanzo beans), drained

1 (14-ounce) can fat-free, less-sodium chicken broth

1 1/2 C. uncooked medium seashell pasta (about 6 ounces)

1/2 C. grape tomatoes, halved

2 garlic cloves, minced

1 T. minced fresh parsley

1 T. fresh lemon juice

3 T. shredded Parmigiano-Reggiano cheese

 

Heat oil in a medium saucepan over medium heat. Add crushed garlic; sauté 1 minute. Add salt, pepper, chickpeas, and broth; bring to a boil. Cover, reduce heat, and simmer 15 minutes. While garlic mixture simmers, cook pasta in boiling water 9 minutes, omitting salt and fat; drain well. Place chickpea mixture in a food pro-cessor, and process until smooth. Combine chickpea mixture, pasta, tomatoes, minced garlic, fresh parsley, and lemon juice; toss well. Sprinkle with cheese. Serve immediately.

 

 

Yield: 4 servings

Calories 333

Fat: 9g

Fiber: 6.6g

Sourdough Panzanella with Grilled Flank Steak

Sourdough Panzanella with Grilled Flank Steak

1/4 C. minced shallots

2 T. fresh lemon juice

2 T. low-sodium soy sauce

1/2 tsp. dried thyme

1/2 tsp. hot sauce

1 pound flank steak, trimmed

1 T. red wine vinegar

 

1 T. red wine vinegar

1/2 C. thinly vertically sliced red onion

1 T. balsamic vinegar

2 tsp. extravirgin olive oil

1/2 tsp. salt

1/4 tsp. freshly ground black pepper

2 medium tomatoes, each cut into 8 wedges (about 1 pound)

1 (10-ounce) cucumber, peeled, halved lengthwise, and thinly sliced (about 1 1/2 C.)

Cooking spray

5 C. (1/2-inch) cubed sourdough bread, toasted (about 8 ounces)

1/3 C. thinly sliced fresh basil leaves

 

To prepare beef, combine first 6 ingredients in a zip-top plastic bag. Add 1 T. red wine vinegar; seal bag. Marinate in refrigerator 2 hours. To prepare salad, combine 1 T. red wine vinegar, onion, and next 6 ingredients (onion through cucumber) in a large bowl. Cover and let stand at room temperature 2 hours, stirring occasionally. Prepare grill. Remove steak from bag, discarding marinade. Place the steak on grill rack coated with cooking spray; grill 5 minutes on each side or until desired degree of doneness. Let stand 5 minutes. Cut steak diagonally across grain into thin slices. Add bread and basil to cucumber mixture; toss well. Serve salad immediately with steak.

 

Yield: 4 servings

Calories: 402

Fat: 12.8g

Fiber: 4g

Lager and Lemon-Grilled Chicken

Lager and Lemon-Grilled Chicken

1 C. lager beer

1/4 C. fresh lemon juice

3 T. low-sodium soy sauce

1 1/2 T. olive oil

2 tsp. chopped fresh oregano

1 tsp. chopped fresh thyme

1 tsp. freshly ground black pepper

2 tsp. honey

1/4 tsp. Worcestershire sauce

3 garlic cloves, minced

4 (6-ounce) skinless, boneless chicken breast halves

Cooking spray

 

Combine first 10 ingredients in a large zip-top plastic bag. Add chicken; seal and marinate in refrigerator 3 hours, turning bag occasionally. Remove the chicken from bag; discard marinade. Prepare grill to medium-high. Place chicken on grill rack coated with cooking spray; grill 5 minutes on each side or until done.

 

Yield: 4 servings

Calories: 304

Fat: 8.1g

Fiber: 0g

Grilled Corn with Creamy Chipotle Sauce

Grilled Corn with Creamy Chipotle Sauce

1/4 tsp. salt

1 drained canned chipotle chile, seeded

1 garlic clove

1/2 C. 2% reduced-fat cottage cheese

2 T. light mayonnaise

2 T. plain fat-free yogurt

6 ears shucked corn

Cooking spray

 

Prepare grill. Place the first 3 ingredients in a food processor; process until minced. Add cottage cheese; process until smooth, scraping sides of bowl occasionally. Add mayonnaise and yogurt; process until blended. Spoon sauce into a bowl; cover and chill. Place corn on grill rack coated with cooking spray. Grill 10 minutes, turning frequently. Serve corn with sauce.

 

Yield: 6 servings

Calories: 116

Fat: 3.2g

Fiber: 2.5g

Fruit Medley with Mint and Lime

Fruit Medley with Mint and Lime

1 C. seedless green grapes, halved

1 C. seedless red grapes, halved

3 plums, cut into 1/2-inch-thick wedges

2 peaches, peeled and cut into 1/2-inch-thick wedges

2 nectarines, cut into 1/2-inch-thick wedges

2 limes

1 C. water

1/4 C. sugar

6 mint sprigs

2 T. chopped fresh mint

1 T. fresh lime juice

1 tsp. grated lime rind

Mint sprigs (optional)

Combine first 5 ingredients in a large bowl; cover and chill. Carefully remove 6 (2-inch) strips of rind from limes using a vegetable peeler, making sure to avoid the white pithy part of the rind. Combine lime strips, water, sugar, and 6 mint sprigs in a small saucepan; bring to a boil. Cook until reduced to 1/2 C. (about 5 minutes). Discard lime strips and mint sprigs; cool. Stir in chopped mint, juice, and grated rind. Pour over fruit, tossing gently to coat. Garnish with additional mint sprigs, if desired.

Yield: 6 servings

Calories: 122

Fat: .5g

Fiber: 1.9g

Chicken with Cider and Bacon Sauce

Chicken with Cider and Bacon Sauce

4 (6-ounce) skinless, boneless chicken breast halves

1/4 tsp. salt

1/4 tsp. freshly ground black pepper

2 bacon slices, chopped

1/4 C. minced fresh onion

3/4 C. unsweetened apple cider

1/2 C. fat-free, less-sodium chicken broth

 

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or rolling pin. Sprinkle chicken evenly with salt and pepper. Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan. Add chicken to drippings in pan; cook 6 minutes on each side or until done. Remove chicken from pan; keep warm. Add onion to pan; cook 2 minutes or until tender, stirring constantly. Add cider and broth; bring to a boil, scraping pan to loosen browned bits. Cook until broth mixture is reduced to 1/2 C. (about 5 minutes). Stir in cooked bacon; serve sauce over chicken.

 

Yield: 4 servings

Serving size: 1 chicken breast half and about 2 T. sauce

Calories: 269

Fat: 7.2g

Fiber: 0.2g

Chicken with Garlic Sauce

Chicken with Garlic Sauce

3 to 4 pounds skinned chicken pieces

4 C. water

1 1/4 tsp. salt, divided

2 garlic cloves, crushed

1 T. white vinegar

1/4 C. butter or margarine

1/2 C. all-purpose flour

2 large eggs, lightly beaten

2 T. butter or margarine, melted

1/4 tsp. paprika

Hot cooked rice or egg noodles

 

Bring chicken, 4 C. water, and 1 tsp. salt to a boil in a Dutch oven. Reduce heat, and simmer 30 minutes or until done. Drain, reserving 3 C. broth. Cover chicken, and keep warm. Combine crushed garlic and remaining 1/4 tsp. salt, forming a paste; stir in vinegar. Melt 1/4 C. butter in a large skillet. Whisk in flour; cook over medium heat, whisking constantly, 1 minute. Gradually whisk in reserved broth and garlic mixture; cook 5 minutes or until smooth and slightly thickened. Gradually whisk 1/2 C. hot broth mixture into eggs; add to remaining hot mixture, whisking constantly. Cook 3 minutes or until mixture reaches 160°. Spoon sauce over chicken. Stir together 2 T. butter and paprika; drizzle over sauce. Serve with rice or egg noodles.

Chicken with Provencal Sauce

Chicken with Provencal Sauce

4 (6-ounce) skinless, boneless chicken breast halves

1/4 tsp. salt

1/4 tsp. freshly ground black pepper

1 1/2 T. olive oil

1 garlic clove, minced

1 C. fat-free, less-sodium chicken broth

1 1/2 tsp. dried herbes de Provence

1 tsp. butter

1 tsp. fresh lemon juice

Fresh thyme sprigs (optional)

 

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or rolling pin. Sprinkle chicken evenly with salt and pepper. Heat oil in a large nonstick skillet over medium heat. Add chicken; cook 6 minutes on each side or until done. Remove chicken from pan; keep warm. Add garlic to pan; cook 1 minute, stirring constantly. Add broth and herbes de Provence; bring to a boil, scraping pan to loosen browned bits. Cook until broth mixture is reduced to 1/2 C. (about 3 minutes). Remove from heat; add butter and lemon juice, stirring until butter melts. Serve sauce over chicken. Garnish with thyme sprigs, if desired.

Hungarian Cabbage Noodles

Hungarian Cabbage Noodles

1 12-ounce package broad egg noodles

1/2 C. butter

1 small sweet onion, chopped (about 3/4 C.)

1 medium head of cabbage (about 8 C.), chopped

1 tsp. salt (or more to taste)

1/2 tsp. freshly ground black pepper (or more to taste)

1/3 C. chicken broth

2 T. milk

1/4 C. bread crumbs

1 T. butter

 

Preheat oven to 350°F. Spray a large, shallow casserole dish with nonstick spray. Prepare the egg noodles according to package directions, drain and set aside. Melt the butter in a large skillet over medium heat. Add the chopped onion and cook for 3 to 4 minutes, until it begins to soften. Add about 1/3 of the chopped cabbage, season with a pinch of salt and cook until wilted and reduced in bulk. Repeat with the other two batches of cabbage, being sure to season with a bit more salt each time. Continue cooking until the cabbage begins to caramelize slightly and edges turn golden. Add a few grinds of black pepper, and adjust the salt to taste. Stir in the chicken broth and milk, and cook until heated through. Combine the cabbage mixture with the drained noodles and toss to distribute well. Taste for seasoning again and adjust if necessary. Transfer the noodles to the prepared casserole. Cover tightly and bake for 45 to 50 minutes. Remove from the oven, sprinkle with the breadcrumbs and dot with the extra T. of butter. Raise the oven temperature to 375° and return the noodles to the oven for about 5 minutes, or until the top browns a little and the crumbs toast slightly.

Lemon-Herb Beef Pot Roast

Lemon-Herb Beef Pot Roast

2 tsp. lemon pepper
2 cloves minced garlic
1 1/2 tsp. dried basil, divided
1 (3- to 3 1/2-pound) beef chuck pot roast
1 T. olive oil
1 C. water
2 C. fresh baby carrots
1 pound small red potatoes, halved
1 medium onion cut into 6 wedges
2 T. cornstarch dissolved in 2 T. water

Combine lemon pepper, garlic and 1 tsp. basil; press onto beef. Heat oil in Dutch oven over medium until hot. Brown roast on all sides; drain well. Add 1 C. water to pan; bring to boil. Reduce heat; cover tightly and simmer 2 hours. Add carrots, potatoes and onion; continue cooking, covered, 30 to 45 minutes or until roast and vegetables are fork-tender. Remove roast and vegetables; keep warm. Skim fat from cooking liquid. Shake the cornstarch mixture and stir it into cooking liquid; add the remaining basil. Cook and stir 1 minute or until thickened and bubbly. Carve roast; serve with vegetables and sauce.

Yield: 12 servings
Calories: 192
Fat: 6g
Fiber: 2g

Spaghetti with Clams

Spaghetti with Clams

12 ounces whole-wheat spaghetti
1 T. extra-virgin olive oil
2 cloves minced garlic
4 T. finely chopped Italian parsley, divided
1/4 C. dry white wine
2 (10-ounce) cans baby clams, drained, liquid reserved
Freshly ground pepper
2 tsp. freshly grated lemon zest (yellow part only)
3 T. dry bread crumbs, divided

Cook pasta according to directions. Meanwhile, heat oil in a large nonstick skillet over medium-high heat. Add garlic and 2 T. parsley; cook 1 to 2 minutes, stirring, until the garlic is light golden. Add wine and 1 C. reserved clam liquid. Bring to a boil. Cook 4 minutes. Add clams and remove from heat. Season with pepper. Drain pasta. Add to pan with sauce. Add zest, 2 T. bread crumbs and remaining parsley; place over medium-high heat and toss well. Serve immediately, sprinkled with remaining bread crumbs.

Yield: 4 servings
Calories: 432
Fat: 5g
Fiber: 11g

Easy Slowcooker Baked Beans

Easy Slowcooker Baked Beans

2 cans (28 oz. each) vegetarian baked beans, drained
1 med. onion, chopped (1/2 C.)
2/3 C. barbecue sauce
1/2 C. packed brown sugar
2 T. ground mustard (dry)

Mix all ingredients in 3 1/2 to 6 qt. slow cooker. Cover and cook on LOW 4 to 5 hrs. (or HIGH 2 2 1/2 hrs.) or until desired consistency.

Yield: 10 servings
Calories: 190
Fat: 1g
Fiber: 8g

Oven-Baked French Fries

Oven-Baked French Fries

4 C. iced water
1/2 tsp. onion powder
1/2 tsp. garlic powder
1/2 tsp. ground white pepper
1/2 tsp. red pepper flakes
1/8 tsp. ground allspice
1/8 tsp. salt
1-1/4 tsp. vegetable oil
aluminum foil

Wash and cut potatoes into 1/2 inch French fry-size strips. Place strips in bowl of ice water, cover, and chill for 60 minutes. Remove and dry. In a large plastic bag, combine next 6 ingredients. Add potato strips, close, and shake until coated. Place potato strips evenly on a cookie sheet or shallow baking pan greased with vegetable oil. Cover with aluminum foil and bake at 475°F for 15 minutes.

Yield: 2 servings
Calories: 178
Fat: 3.1g
Fiber: 3.4g

Savory Wild Rice

Savory Wild Rice

4 cups water
3/4 cup uncooked wild rice, rinsed & drained
1/4 cup uncooked brown rice, rinsed & drained
1 tablespoon instant chicken bouillon granules
PAM� Original No-Stick Cooking Spray
1 cup fresh mushrooms, sliced
1/2 cup chopped red bell pepper
1 teaspoon margarine{FF on CORE or use WPA’s}
2 tablespoons green onions, thinly sliced
1/8 teaspoon black pepper
Sliced red bell pepper, slivers for garnish
Chopped fresh parsley

Combine water, rice and bouillon in 2-quart saucepan. Bring to boil over high heat. Cover. Reduce heat to low. Simmer for 45 to 55 minutes, or until wild rice kernels are open. Drain. Place rice in serving dish. Cover to keep warm. Set aside. Spray 10-inch nonstick skillet with nonstick vegetable cooking spray. Add mushrooms, red pepper and margarine to skillet. Cook over medium heat for 3 to 5 minutes, or until red pepper is tender-crisp, stirring frequently. Add mushroom mixture, onion and pepper to rice, stir to combine. Place with wild rice in a decorative bowl and garnish with parsley and slivers of red bell pepper, if desired.

Yield: 6 servings
Calories: 100
Fat: 1g
Fiber: 2g

Pork Chops with Jalapeno-Pecan Cornbread Stuffing

Pork Chops with Jalapeno-Pecan Cornbread Stuffing

6 boneless pork loin chops, 1″ thick (1 1/2 lbs.)
3/4 C. chopped onion
3/4 C. chopped celery
1/2 C. coarsely chopped pecans
1/2 med. jalapeno pepper, seeded and chopped
1 tsp. rubbed sage
1/2 tsp. dried rosemary leaves
1/8 tsp. black pepper
4 C. unseasoned cornbread stuffing mix
1 1/4 C. reduced-sodium chicken broth
1 egg, lightly beaten

Trim excess fat from pork and discard. Spray large skillet with nonstick cooking spray; heat over med. heat. Add pork; cook onion, celery, pecans, jalapeno pepper, sage, rosemary and black pepper to skillet. Cook 5 min. or until tender. Set aside. Combine cornbread stuffing mix, vegetable mixture and broth in med. bowl. Stir in egg. Spoon stuffing mixture into slow cooker. Arrange pork on top. Cover and cook on LOW about 5 hrs. or until pork is tender and barley pink in centers. If you prefer a more moist dressing, increase the chicken broth to 1 1/2 C.

Yield: 6 servings
Calories: 272
Fat: 14g
Fiber: 1g

Bok Choy with Ginger Vinaigrette

Bok Choy with Ginger Vinaigrette

1/2 lb. bok choy, cut into 2 inch pieces
1-1/2 tsp. white wine vinegar
1 tsp. Dijon mustard
1 tsp. soy sauce
1/2 tsp. sugar
1/4 tsp. olive oil, optional
1 small clove garlic, finely chopped
1-1/2 tsp. fresh ginger, finely chopped or grated

Place bok choy in a steamer basket over boiling water. Cover pan and steam 10 minutes or until stalks begin to turn translucent and are soft when pierced. Combine remaining ingredients in a jar with a tight-fitting lid. Shake vigorously to mix well. Transfer bok choy to a bowl. Add dressing and toss. Serve hot.

Yield: 4 servings
Calories: 30
Fat: .9g
Fiber: 2.1g

Pineapple Chicken Thighs

Pineapple Chicken Thighs

6 boneless, skinless chicken thighs
3″ piece fresh ginger, sliced into 1/4″ pieces
2/3 C. pineapple juice
2 T. reduced-sodium soy sauce
1 T. sesame seeds
1 C. pineapple chunks
3 green onions, sliced (including greens)

Coat a large nonstick frying pan with cooking spray and place over medium heat. Add the chicken and ginger and cook, turning every few minutes, until the chicken is well browned on both sides, about 10 minutes. In a small bowl, stir together the pineapple juice and soy sauce. Pour into the frying pan and bring to a boil. Cover and cook 3 minutes. Uncover, add the sesame seeds and pineapple chunks and continue cooking, turning the chicken occasionally, until it is opaque throughout and the liquid remaining in the pan has reduced to a glaze, about 5 minutes. Arrange the chicken, ginger and pineapple on a large platter. Spoon glaze over each piece of chicken & garnish with green onion.

Yield: 6 servings
Calories: 172
Fat: 5g
Fiber: 1g

Baked Spinach & Artichokes

Baked Spinach & Artichokes

2 (10-ounce) packages frozen chopped spinach
2 T. butter or margarine
1/2 C. chopped scallions and tops or 1/2 C. chopped onion
1 (10-ounce) can drained water-packed quartered artichokes, halved
1 C. reduced-fat sour cream
1/2 C. freshly grated Parmesan cheese, divided

Heat oven to 350 degrees. Microwave spinach according to package directions; squeeze dry. Meanwhile, melt butter or margarine in a large nonstick skillet on medium. Add scallions and cook 3 minutes or until softened. Add cooked spinach, artichokes, sour cream and 1/4 C. of the cheese; mix well. Spoon into a 1 1/2-quart baking dish coated with cooking spray. Top with remaining cheese. Bake 20 to 30 minutes or until bubbly.

Yield: 8 servings
Calories: 113
Fat: 7g
Fiber: 3g

Garlicky Baked Shrimp

Garlicky Baked Shrimp

1 1/4 lb. medium shrimp, peeled and deveined
1/2 C. dry bread crumbs
3 T. fresh parsley, finely chopped
1 tsp. lemon rind, grated (optional)
1/4 tsp. salt
3 garlic cloves, minced
2 T. fresh lemon juice
4 tsp. olive oil

Preheat oven to 400F. Coat four individual gratin dishes with cooking spray. Divide shrimp among the dishes; set aside. Combine breadcrumbs, parsley, lemon rind and salt; stir in lemon juice and olive oil. Sprinkle breadcrumb mixture over shrimp. Place dishes on a baking sheet. Bake for 13 minutes.

Yield: 4 servings
Calories: 250
Fat: 8g
FIber: 1g

Olive & Onion Tapenade

Olive & Onion Tapenade

1 T. olive oil
1 C. chopped onion
2 tsp. chopped fresh or 1/2 tsp. dried thyme
4 garlic cloves, finely chopped
1/4 C. dry white wine
2 T. white wine vinegar
1-2/3 C. chopped pitted green olives
1/3 C. pitted picholine olives (about 15 olives)
1/4 tsp. freshly round black pepper

Heat the oil in a saucepan over medium heat. Add onion, cook 8 minutes or until soft, stirring frequently. Stir in thyme and garlic; cook 2-3 minutes, stirring frequently. Stir in wine and vinegar. Bring to a boil, reduce heat, and cook 8 minutes or until most of liquid evaporates, stirring occasionally. Place the onion mixture in a food processor. Add the olives and the black pepper, and process until smooth, scraping down the sides of bowl.

Yield: 1 3/4 C.
Serving Size: 1 T.

Calories: 19
Fat: 2g
FIber: 0g

Liquid Ohm

Liquid Ohm

1 C. boiling water
1 chamomile tea bag
1/2 tsp. grated peeled fresh ginger
2 peeled ripe mangoes, chopped
2 carrots, chopped
1 ripe pear, peeled and cored
2 C. fresh orange juice

Pour 1 C. boiling water over tea bag in a small bowl, and steep for 10 minutes. Remove and discard tea bag.
Combine brewed tea, ginger, mangoes, carrots, and pear in a blender; process until smooth. Stir in orange juice. Cover and chill 8 hours or overnight. Strain mixture through a cheesecloth-lined sieve into a medium bowl, pressing solids with a wooden spoon or a rubber spatula to squeeze out juice; discard solids. Pour into a pitcher.

Yield: 4 servings
Serving size: 1 C.

Calories: 128
Fat: 0.5g
Fiber: 2.9g

Roast Turkey Salad With Cranberry Vinaigrette

Roast Turkey Salad With Cranberry Vinaigrette

1 1/2 lb. sweet potatoes, peeled and cut into 1-inch chunks
2 navel oranges
3 C. shredded Romaine lettuce
6 oz. roasted turkey breast, torn into 1-inch pieces (about 1 C.)
1/2 C. thinly sliced scallions
1/3 C. frozen cranberry juice concentrate, thawed
1 T. balsamic vinegar
1 T. olive oil
1/2 tsp. salt
1/2 tsp. pepper
2 T. coarsely chopped pecans, toasted
2 T. dried cranberries or raisins

In a vegetable steamer, cook the sweet potatoes until tender, about 8 minutes. Meanwhile, remove the peel and white pith from the oranges. Cut each orange in half lengthwise, place the halves flat on a cutting board, and cut crosswise into 1/4-inch-thick slices. Spread the lettuce on a platter. Top with the sweet potatoes, turkey, and orange slices. Sprinkle with the scallions. In a screw-top jar, combine the cranberry juice concentrate, vinegar, oil, salt and pepper, and shake to combine. Pour the vinaigrette over the salad and sprinkle with the pecans and dried cranberries.

Makes 4 servings.
Calories: 396
Fat: 6.9g
Fiber: 6g

Roasted Red Pepper Pizza

Roasted Red Pepper Pizza

1 C. shredded Asiago or other cheese, divided
1/4 tsp. nutmeg
1/8 tsp. pepper
1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
1 (10-ounce) prepared pizza crust (such as Boboli)
1 (7-ounce) jar roasted red peppers, drained and cut into 2-inch strips
1/2 tsp. dried thyme

Heat oven to 425 degrees. Combine 1/2 C. cheese, nutmeg, pepper and spinach in a bowl. Arrange mixture over crust. Top with bell peppers; sprinkle with thyme and 1/2 C. cheese. Bake 15 minutes or until hot and cheese melts.

Yield: 4 servings
Calories: 320
Fat: 11g
Fiber: 4g

Thai Beef

Thai Beef

3/4 C. beef broth
1/4 C. chunky peanut butter
1 T. soy sauce
1 1/2 tsp. lemon pepper
3/4 pound beef sirloin, visible fat removed, cut into 1/4-inch-thick slices
1 large green bell pepper, cut into 1-inch pieces
3 C. cooked rice (1 C. uncooked)

In a small bowl, whisk together broth, peanut butter, soy sauce and lemon pepper; set aside. Heat a large nonstick skillet over medium-high heat until hot. Add beef; cook and stir 4 to 6 minutes or until no longer pink. Add green pepper; cook and stir 3 to 4 minutes or until softened. Reduce heat to medium. Stir in peanut sauce until well-blended. Stir in rice; cook 2 minutes more or until thoroughly heated.

Yield: 4 servings
Calories: 413
Fat: 14g
Fiber: 3g

Chai Oatmeal

Chai Oatmeal

4 C. water
1/2 tsp. ground cardamom
1/4 tsp. ground allspice
1/2 tsp. ground cinnamon
1/2 tsp. ground ginger
1/4 tsp. ground clover
pinch ground black pepper
1 C. steel cut (Irish or Scottish) oatmeal
1/4 C. butter (optional)
2 tsp. ground flaxseed
1/4 C. heavy cream
1 T. Splenda(to taste)

Bring the water to a boil in a medium saucepan, adding the spices. Add the oatmeal, butter and flaxseed, stirring. Reduce the heat; simmer for 30 minutes, stirring occasionally. Add a small bit of water, if needed, during cooking. Stir in the cream and sweetener.

Yield: 4 servings
Calories: 174
Fat: 21g
Fiber: 4g

Baby Artichoke Salad

Baby Artichoke Salad

Juice of 2 Lemons, about 1/2 C.
30 Baby Artichokes
3 qt. Water
4 1/2 tsp. Salt

Dressing:
1/4 C. unsweetened Pineapple Juice
1/4 C. fresh Orange Juice
1 T. Balsamic Vinegar
1 tsp. Salt, or to taste
1 clover Garlic, mashed
2 T. Olive Oil
2 T. minced frehs Mint
1 T. minced fresh Tarragon

1 head Romaine Lettuce, cleaned and torn into half leaves

Strain lemon juice into large bowl. Cut off the stems of artichokes and remove most of the leaves, except for a few very tender inner leaves. Cut about 1/2″ inch off the tips of the remaining leaves. Toss artichokes into the lemon juice, making sure to coat all the cut surfaces to prevent browning. Bring the water to a boil; add the salt, artichokes and lemon juice. Cook at a rolling boil until fork tender, 6 to 8 minutes. Meanwhile, in a small nonaluminum saucepan, boil pineapple and orange juices, vinegar and salt over medium heat until reduced to 1/4 C.. Add mashed garlic and whisk in the olive oil. Drain artichokes and run them under cold water to stop the cooking. Pat dry and add to the dressing together with the mint, tarragon and pepper. Toss gently to coat well. Arrange the artichokes on the romaine leaves and spoon any dressing remaining over the artichokes. Serve while still lukewarm.

Yield: 6 servings
Calories: 180
Fat: 5.2g
Fiber: 3.2g

Ham, Pineapple and Cheese Sandwich

Ham, Pineapple and Cheese Sandwich

1 kaiser roll
1 tsp. Dijon mustard
1 leaf lettuce
1 slice reduced-fat Swiss cheese
2 slices ham lunch meat
2 rings canned pineapple, drained

Slice the roll in half. Spread mustard on the bottom half, and top with the lettuce, cheese, ham and pineapple.

Yield: 1 serving
Calories: 382
Fat: 13g
Fiber: 2g

Turkey Roulade with Sourdough Apple Stuffing

Turkey Roulade with Sourdough Apple Stuffing

1 large turkey breast (approx. 3 lb)
3 C. sourdough bread, cut into cubes
2 oz. macadamias, chopped
2 small green apples, peeled and diced
1 T. fresh thyme leaves
2 tsp. rosemary leaves
1/2 medium red onion, diced
1 T. oil
1 T. sugar substitute
2 tsp. currants
1 egg
1 C. nonfat milk

Combine bread, nuts, apples, herbs, onion and oil. Spread mixture on a lined baking tray and bake at 375°F for 15 minutes. Return mixture to bowl, stir through sugar, currants, egg and milk. Mix well. Butterfly then flatten the turkey breast with a meat mallet or rolling pin. Open out fillet and spoon stuffing along the centre, leaving 2″ free on each side to fold over stuffing. Place remaining stuffing in a lightly oiled baking dish, cover and set aside. Bring the edges of the turkey breast around to encase the stuffing and tie with string. Wrap tightly in a few layers of plastic wrap, tying ends to seal, then in foil. Fill two-thirds of a large saucepan with water and bring to the boil. Add the turkey, cover and simmer for 40 minutes. Remove from liquid, press gently to release juices and refrigerate until ready to bake. Remove foil and plastic from turkey and place on a rack in a baking dish with 2 cm of water in the base. Cover loosely with foil and bake at 375°F for one hour. When turkey is cooked, the juices should run clear. Place the remainig stuffing in the oven for the final 30-40 minutes of turkey cooking time. Allow the turkey to sit for 10 minutes, then slice and serve.

Yield: 6 servings
Calories: 174 cals
Fat: 11g
Fiber: 3g

Festive Warm Brie

Festive Warm Brie

4 inch round of Brie or Camembert

Tomato Bruschetta Topping:
1 C. seeded and finely chopped ripe tomato
1 small minced garlic clove
1/2 tsp. olive oil
1/4 tsp. dried basil
pinch of ground black pepper

Jalapeno Pepper Topping:
1/4 C. finely chopped Red Bell Pepper
1 finely chopped seeded Jalapeno Chili
1 cliver Garlic, minced

Thinly slice top rind off cheese, leaving sides and bottom intact. To heat in oven, place on a foil-lined baking sheet for easy handling. Or place round on a microwave-safe plate. Stir all ingredients for each topping together, and spoon each over in pleasing pattern. Topped cheese can be covered and refrigerated for up to half a day. When ready to serve, preheat oven to 350. Bake cheese, uncovered, in center of oven until warm, from 8 to 10 minutes. Or microwave, loosely covered, on medium power just until warm, from 1-1/2 to 2 minutes. Serve right away with crackers such as water biscuits.

Yield: 6 servings
Calories: 113
Fat: 9.3
Fiber: trace

Zucchini Latkes

Zucchini Latkes

2 cups grated yellow squash (from 2 medium squash)
1/2 cup grated onion
1/4 cup egg substitute, divided
1/2 teaspoon salt, divided
1/2 teaspoon black pepper, divided
2 cups grated zucchini (from 2 medium zucchini)
Olive oil spray

In a large bowl, combine by hand the squash, half of the onion, 1/8 cup egg substitute, 1/4 teaspoon salt, and 1/4 teaspoon pepper. In another large bowl, combine by hand the zucchini, half of the onion, 1/8 cup egg substitute, 1/4 teaspoon salt, and 1/4 teaspoon pepper.
Heat a large non-stick griddle over high heat; it will be hot enough when a drop of water sizzles when dropped on the surface. Squeeze out the excess liquid from both the squash and zucchini mixtures. Working in batches so as not to overcrowd the griddle, carefully drop 1 heaping tablespoon of both batters onto the hot griddle and flatten with a spatula to form pancake shape. Cook for a couple minutes on each side or until golden brown. Repeat until no batter remains. Keep warm in a low oven (250 degrees F) until all latkes are made, if desired.

Yield: 4 servings
Calories: 66
Fat: 3g
Fiber: 3g

Wild Mushroom Manicotti

Wild Mushroom Manicotti

1/2-ounce dried porcini mushrooms
6 large manicotti shells
Olive oil spray
1/2 pound lean ground turkey, or lean ground beef
4 cloves garlic, crushed
1 small onion, finely sliced
4 ounces jarred roasted red bell peppers, chopped
1/2 low-fat ricotta cheese
1/2 teaspoon salt
1/2 teaspoon course black pepper
Tomato Sauce, recipe follows
1/4 cup finely grated Parmesan

Preheat oven 350 degrees F. In a small bowl, cover dried mushrooms with hot water; set aside to soak for 30 minutes. After mushrooms have soaked, drain them, and coarsely chop. Meanwhile, prepare manicotti shells according to package directions, drain, and cool. Lightly spray an 8 by 8-inch baking pan with olive oil; set aside. Heat a nonstick pan over medium heat, and spray pan with olive oil as it is heating. Add ground turkey and brown, breaking it up to cook evenly. Drain fat from pan. Add garlic and onions and cook until onions are translucent, about 3 minutes. Add mushrooms and continue cooking for 1 to 2 minutes. Add roasted peppers and cook for about 2 minutes. Turn off the heat, and stir in the ricotta. Add salt and pepper, to taste. Transfer turkey mixture to a large resealable plastic bag. Pipe the filling into the cooled manicotti shells. Place the manicotti shells in the prepared baking dish. Top with tomato sauce and then sprinkle Parmesan over top. Fill the cooled pasta shells with the turkey mixture and Parmesan. Bake for 25 minutes. Serve immediately.

Tomato Sauce:
1 tablespoon olive oil
2 cloves garlic, minced
1 small onion, minced
1/2 teaspoon dried oregano
1 1/2 cups prepared tomato sauce

Heat olive oil in a medium saucepan over medium heat. Add garlic, onion, and dried oregano, and saute until onion is translucent. Add tomato sauce and bring to a simmer. Remove from the heat and pour over the prepared stuffed manicotti shells.

Yield: 6 servings
Calories 252
Fat: 9g
Fiber: 2

Creamed Spinach

Creamed Spinach

1 head garlic, top end cut off
1 spray olive oil cooking spray
1 teaspoon olive oil
1 large sweet onion, sliced (recommended: Vidalia)
1 (10-ounce) box frozen spinach, defrosted and drained
1/4 teaspoon ground nutmeg
1 (14-ounce) can chicken broth
3 tablespoons light cream cheese
1 teaspoon butter
1/2 lemon, juiced
1 1/2 teaspoons salt
1/2 teaspoon black pepper

Preheat oven 350 degrees F. Place garlic on a piece of aluminum foil and lightly spray the garlic with olive oil cooking spray once. Wrap aluminum foil around the garlic to form a tight package. Roast for 45 minutes. Once garlic is cool enough to handle, remove from aluminum foil and set aside. In a nonstick 10-inch saucepan, heat 1 teaspoon olive oil over medium-high heat. Add onions and saute until translucent, about 1 1/2 minutes. Add spinach and nutmeg and saute for 1 minute. Add chicken broth and bring to simmer; simmer for 1 minute. Pour mixture into a food processor, and then squeeze the garlic cloves from the head of roasted garlic, discarding the skin. Add all remaining ingredients. Pulse until creamy. Serve warm.

Yield: 4 servings
Calories: 98
Fat: 4g
Fiber: 3g

Texas Jo Casserole

Texas Jo Casserole

8 oz Ground 90% lean turkey or Beef
1/2 c Chopped onion
1/2 c Frozen whole kernel corn
1/2 c (2.5 oz) sliced mushrooms, drained
1/4 c (1 oz) sliced ripe olives
1 1/2 c Hot cooked rotini, rinsed & drained
1 cn (10 3/4 oz) Healthy Request Tomato soup
1/2 c Chunky salsa
1 T Brown Sugar Twin
1/3 c (1.5 oz) shredded Kraft Reduced-Fat Cheddar cheese

Preheat oven to 350F. Spray an 8×8 baking dish with butter-flavored cooking spray. In a large skillet sprayed with butter-flavored cooking spray, brown meat and onion. stir in corn, mushrooms, olives, and rotini pasta. Add tomato soup, salsa, Brown Sugar Twin, and Cheddar cheese. Mix well to combine. Spread mixture into prepared baking dish. Bake 30 minutes. Place baking dish on a wire rack and let set 5 minutes.
Cut into 4 servings.

HINT: 1 cup uncooked rotini pasta usually cooks to about 1 1/2 cups. Also good topped with 1 T fat-free sour cream.

Yield: 4 servings
Calories: 293
Fat: 9g
Fiber: 5g

Spiced Grape and Yogurt Salad

Spiced Grape and Yogurt Salad

1/4 C. vanilla lowfat yogurt
1/8 tsp. ground cinnamon
1/8 tsp. ground cardamom
1 C. seedless green grapes
1 C. seedless red or black grapes

Combine first 3 ingredients in a large bowl and mix well. Add grapes and stir gently until well coated. Cover and refrigerate until chilled.

Yield: 4 servings
Calories: 70
Fat: .7g
Fiber: .9g

Protein Packed Oatmeal Pancakes

Protein Packed Oatmeal Pancakes

1/2 C. old-fashioned oatmeal
1/4 C. low-fat cottage cheese
4 egg whites
1 tsp. vanilla extract
1/2 tsp. cinnamon
1/4 tsp. nutmeg

Process all ingredients in a blender until smooth. Spray a nonstick skillet with cooking spray. Add the batter and cook over medium heat until both sides are lightly browned.

Yield: 1 serving
Calories: 271
Fat: 3g
Dietary Fiber: 3.8g

Carmelized Garlic Chicken

Carmelized Garlic Chicken

4 boneless skinless chicken breasts
4 cloves minced garlic
4 tsp. brown sugar, packed
2 tsp. olive oil

Heat oven to 500 degrees. Line shallow roasting pan with foil, spray foil with non-stick cooking spray. Heat oil in small non-stick skillet over medium-low heat until hot. Add garlic, cook 1-2 minutes or until garlic begins to soften. Remove from heat, stir in brown sugar until well mixed. Place chicken in sprayed foil lined pan, spread garlic mixture evenly over chicken. Bake at 500 for 10-15 minutse or until chicken is fork tender and juices run clear

Yield: 4 servings
Calories: 181
Fat: 4g
Fiber: trace

Hamersley’s Red Onion Soup

Hamersley’s Red Onion Soup

4 medium red onions, cut into large dice
2 carrots, cut into medium dice
3 cloves garlic, cut in half
1/2 russet potato, peeled and cut into medium dice
2 to 3 T. vegetable oil
2 T. tomato paste
1 tsp. herbes de Provence (see note)
1/2 tsp. salt, preferably kosher, plus more to taste
1/8 tsp. freshly ground black pepper, plus more to taste
1 C. dry red wine
2 C. beef broth, preferably reduced-sodium
3 C. chicken broth, preferably reduced-sodium
3 C. water
Baguette slices
4 oz. Asiago cheese, grated (1 C.)

Preheat oven to 350 degrees. Toss onions, carrots, garlic, potato, vegetable oil, tomato paste, herbes de Provence, salt and pepper in roasting pan. Cover pan with lid or aluminum foil and roast until onions are tender, about 1 hour. Remove pan from oven and transfer contents to large soup pot. Add red wine, beef broth, chicken broth and 3 C. water. Bring to boil on high heat. Reduce heat to low and simmer 45 minutes. Strain over clean pot and reserve vegetables and broth separately. Puree cooked vegetables in food processor fitted with metal blade until smooth; they will reduce to about 2 C. puree. Add puree to broth and whisk to combine. Bring to boil on high heat; immediately reduce heat to low and simmer 5 minutes. Season with salt and pepper. Toast both sides of bread slices under broiler on baking sheet. Ladle soup into warm bowls. Place 1 to 2 pieces toasted bread on top of each bowl. Sprinkle with cheese and serve immediately. Note: Herbes de Provence is a mixture of dried herbs that is sold at some supermarkets or stores that specialize in imported foods. To make your own, combine 2 T. dried thyme, 2 T. dried oregano, 2 T. dried marjoram, 1 T. dried tarragon, 1 T. dried rosemary, 1/2 tsp. fennel seeds and a pinch of lavender buds, if available. Store in airtight container.

Yield: 6 servings
Calories: 200
Fat: 6.4g
Fiber: .2g

Asian Salad with Sweet and Sour Vinaigrette

Asian Salad with Sweet and Sour Vinaigrette

Salad:
1 papaya
1 guava
1 Asian pear
1 lb. Spring mix Salad
4 oz. Goat Cheese

Vinaigrette:
1 tsp. mustard
2 tsp. Balsamic vinegar
1 tsp. low sodium soy sauce
1 tsp. honey
1/8 tsp. ground black pepper
1/4 C. olive oil

Combine mustard, balsamic vinegar, soy sauce, honey, salt and pepper in a mixing bowl. Drizzle in olive oil, whisking to an emulsion. Set aside. Cut papaya and guava into thin slices. Julienne the Asian pear. Put the spring mix salad in a large bowl. Toss with dressing. Mound on a platter. Place fruit slices on top. Sprinkle with chunks of goat cheese and serve.

Yield: 4 servings
Calories: 232
Fat: 8g
Fiber: 10g

Avocado & Sun-Dried Tomato Omelet

Avocado & Sun-Dried Tomato Omelet

2 ripe avocados, preferably Hass, pitted, peeled and cut into 3/4-inch dice
Juice of 1 lime
8 oil-packed sun-dried tomato halves
8 egg whites
4 whole eggs
2 T. skim milk
1/4 tsp. each salt and pepper
1 tsp. olive oil

In a small bowl, gently toss avocado with lime juice to coat. Cut tomato halves lengthwise into thick strips. In a medium bowl, combine egg whites, eggs, milk, salt and pepper; whisk until blended. In large nonstick skillet, heat oil over high heat. When oil is hot but not smoking, pour eggs into skillet. Reduce heat to medium. Cook, lifting edges to let uncooked egg flow underneath, until omelet is nearly set but still moist in center, 3 or 4 minutes. Quickly spread tomatoes over half of omelet. Scoop avocado from juice with slotted spoon and arrange over tomatoes. Fold plain side over filling. Cook 1 more minute. Slide onto platter and serve immediately.

Yield: 4 servings
Calories: 298
Fat: 22g
Fiber: 5g

Risotto with Black Olives and Roasted Red Peppers

Risotto with Black Olives and Roasted Red Peppers

1 T. olive oil
1 1/3 C. arborio rice
1/4 C. dry white wine or vegetable broth
6 C. fat-free vegetable broth
1 (8 3/4-ounce) can drained corn
1 (7-ounce) jar drained roasted red peppers, thinly sliced
1 (3.8-ounce) can drained sliced black olives
1 tsp. dried tarragon

Heat oil in a large pot over medium-high. Stir in rice and cook 2 or 3 minutes or until golden; add wine (or 1/4 C. broth). Add 1 C. broth, continuing to stir and cook 3 to 4 minutes or until almost completely absorbed. When broth is absorbed, add another C. and repeat procedure until all the broth has been used. Stir in corn, peppers and olives; mix well. Season with tarragon. Serve immediately.

Yield: 4 servings
Calories: 433
Fat: 7g
Fiber: 3g