Golden Parmesan Potatoes

Golden Parmesan Potatoes

6 C. Yukon gold potato slices (about 6 medium potatoes), about 1/8 inch thick
3 T. butter, melted, divided
1/2 C. Kraft 100% Grated Parmesan Cheese, divided
Chopped fresh chives (optional)

Preheat oven to 425°F. Rinse potatoes; pat dry on paper towels, then pat dry. Brush 1 tablespoon of the butter onto bottom and side of 9-inch pie plate. Toss potatoes with remaining 2 T. butter and 1/4 C. of the cheese; arrange potato slices, in several layers, on bottom and up side of pie plate. Sprinkle with remaining 1/4 C. cheese. Bake 1 hour or until potatoes are tender. Loosen potatoes from side and bottom of pie plate. Invert immediately onto serving plate; sprinkle with chives, if desired. Cut into 8 wedges to serve.

Yield: 8 servings
Calories: 130
Fat: 7g
Fiber: 1g

Moroccan Lamb Baked Filo Triangles

Moroccan Lamb Baked Filo Triangles

3/4 lb. lamb, lean ground
1 onion, finely chopped
2 garlic cloves, finely chopped
1 1/3 T. cumin
1 tsp. ginger
1 tsp. paprika
3/4 tsp. cinnamon
1 pinch cayenne
1 pinch saffron threads, soak in water
2 T. chopped fresh parsley
2 T. fresh coriander leaves, chopped
salt and freshly ground black pepper, to taste
1 egg lightly beaten
4 slices filo (whole wheat if you can find it)
melted butter

Combine all but the filo, melted butter and egg. sauté the lamb, onion, garlic, cumin, ginger, paprika, cinnamon, cayenne, saffron, parsley, coriander, salt and pepper in a frying pan and cook over a medium heat, uncovered and stirring occasionally. Cook for about 6 minutes, or until the moisture has completely evaporated and the lamb has cooked. Drain off and discard the fat. Add the egg and continue to stir for about 1 minute, or until it is cooked. Preheat the oven to 375°F. Cut 3 inch wide strips of filo. Brush 1 strip with melted butter and place another one on top. Brush with the butter and place a heaped tsp. of filling at one end. Fold the corner in to make a triangle. Fold along the line as you would in folding a flat. Repeat with the remaining filo and filling. Place on a greased baking sheet and bake for about 15 minutes, until golden. Serve immediately, warm or at room temperature.

Yield: 6 servings
Calories: 182
Fat: 11g
Fiber: 1g

Herb Roasted Vegetables

Herb Roasted Vegetables

5 C. cut-up assorted fresh fall vegetables, such as carrots, onions, parsnips, rutabagas and turnips
1/3 C. Kraft LIGHT DONE RIGHT! Zesty Italian Reduced Fat Dressing
1/3 C. Grated Parmesan Cheese

Preheat oven to 450°F. Toss vegetables with dressing and cheese.
Place vegetable mixture in lightly greased foil-lined 15x10x1-inch baking pan. Bake 40 to 45 min. or until vegetables are tender, stirring occasionally. Use Your Grill: Preheat grill to medium heat. Toss vegetables with dressing and cheese; place in prepared pan as directed. Grill 40 to 45 min. or until vegetables are tender, stirring occasionally.

Yield: 6 servings
Calories: 100
Fat: 4g
Fiber: 3g

Artichokes and Spinach au Gratin

Artichokes and Spinach au Gratin

6 artichokes (4 to 4 1/2 in. wide) or 2 packages (9 oz. each) frozen artichoke hearts
1 tsp. dried thyme
1 tsp. coriander seed
1 tsp. dried basil
1/2 tsp. coarsely crushed black peppercorns
Spinach filling (recipe follows)
3/4 C. shredded gruyere or Swiss cheese

Rinse and drain fresh artichokes. Trim leaves off just above artichoke bottoms. Discard leaves or save to cook separately. In a 3- to 4-quart pan over high heat, bring 1 1/2 quarts water, thyme, coriander, basil, and peppercorns to a boil. Add fresh artichoke bottoms, cover, reduce heat, and simmer until bottoms are tender when pierced, about 30 minutes. (Or add frozen artichoke hearts and simmer until thawed and seasoned, about 10 minutes.) Drain artichokes. Trim coarse fibers from artichoke bottoms, break off remaining leaves, and scoop out and discard fuzzy centers. Place artichokes in a shallow 8- or 9-inch-wide casserole; turn bottoms C. side up. Cover artichokes with spinach filling and sprinkle with cheese. Bake in a 350° oven until cheese is lightly browned, about 35 minutes (45 minutes if chilled).

Spinach filling: Thaw 2 packages (10 oz. each) frozen leaf spinach and squeeze out as much liquid as possible. Coarsely chop spinach. Peel and chop 1 onion (1/2 lb.). In a 10- to 12-inch frying pan, frequently stir onion, 1/4 C. water, and 1 T. butter or margarine until onion is slightly browned, about 5 minutes. Remove from heat and mix 2 T. all-purpose flour with onion, then smoothly stir in 1 C. fat-skimmed chicken broth and fat free half-and-half. Season with 1/4 tsp. fresh-grated or ground nutmeg. Stir over high heat until boiling, about 2 minutes. Add spinach, mix well, and season to taste with salt and pepper. Use hot or cold.

Yield: 6 servings
Calories: 192
Fat: 10g
Fiber: 7.9g

Bacon & Tomato Presto Pasta

Bacon & Tomato Presto Pasta

8 slices Bacon, chopped
1/2 C. cherry tomatoes
1 tub (8 oz.) Chive & Onion Cream Cheese Spread
1 C. milk
1/2 C. Grated Parmesan Cheese
6 C. hot cooked penne pasta

Cook bacon in skillet 5 min. or until bacon is crisp, stirring occasionally. Drain skillet, leaving bacon in skillet. Stir in cherry tomatoes. Add cream cheese spread, milk and Parmesan cheese; mix well. Cook until hot and bubbly, stirring frequently. Stir in pasta.

Yield: 8 servings
Calories: 320
Fat: 14g
Fiber: 2g

Vlad’s Very Garlicky Greens

Vlad’s Very Garlicky Greens

5 to 7 cloves garlic, peeled, plus 2 cloves garlic, one sliced, one minced
Enough olive oil to cover the bottom of a wide saute pan
4 big handfuls greens (baby mustard, turnip, chard), picked and roughly shredded
Salt and freshly ground black pepper

Place saute pan over medium heat and then lightly crush 5 to 6 garlic cloves. When the pan is hot, add just enough oil to cover the bottom of the pan and add the garlic. Cook, stirring frequently until golden brown (3 to 5 minutes). Remove from the oil. At this point, the greens can be quickly Sauteed for a mild garlic flavor. If you’re looking for something a little stronger, thinly sliver 1 clove and add it to the pan stirring constantly (burned garlic is not Good Eats, nor is anything that touches it). Once the slivers turn golden, add the greens and toss to coat with the hot oil. Season with salt and pepper as soon as the greens start to wilt and plate immediately. If you’re looking for even more garlic flavor, finely mince a clove of garlic and toss it into the greens during the last 30 seconds of cooking and toss the greens to distribute. Keep the pan and the greens moving constantly, if you can. Serve as a side dish or toss with pasta and serve as a main course.

Yield: 4 servings

Zucchini, Dried Tomato, and Cheese Muffins

Zucchini, Dried Tomato, and Cheese Muffins

2 1/2 C. unbleached all-purpose flour
1/2 C. freshly grated pecorino Romano cheese
1/4 C. finely chopped dried tomatoes
1 T. sugar
2 tsp. baking powder
1 tsp. baking soda
1 tsp. cracked black pepper
tsp. salt
1 C. milk
1 C. tightly packed coarsely shredded zucchini
2 large eggs
1/4 C. olive oil

Heat oven to 400ºF. Spray muffin cups (12 regular or 24 miniature) with cooking spray. Combine flour, grated cheese, dried tomatoes, sugar, baking powder, baking soda, pepper, and salt in a large bowl. Stir until blended. In a separate bowl stir the milk, zucchini, eggs, and oil until well blended. Add to the dry ingredients all at once and fold together just until evenly moistened. Do not overmix. Divide the batter evenly among the muffin C.. Bake until a toothpick inserted in center comes out clean, 22 to 25 minutes for regular muffins, or 11 to 12 minutes for the mini muffins. Cool muffins on a wire rack before removing from pan.

Yield: 12 servings
Calories: 166
Fat: 6.3g
Fiber: 1g

Chipotle Smashed Sweet Potatoes

Chipotle Smashed Sweet Potatoes

2 large sweet potatoes, peeled and cubed
2 T. unsalted butter
1 whole canned chipotle pepper in adobo sauce, chopped
1 tsp. adobo sauce from can of peppers
1/2 tsp. salt

Put cubed potatoes into steamer basket and place steamer into a large pot of simmering water that is no closer than 2 inches from the bottom of basket. Allow to steam for 20 minutes or until the potatoes are fork tender. Add butter to potatoes and mash with potato masher. Add peppers, sauce, and salt and continue mashing to combine. Serve immediately.

Yield: 4 servings
Calories: 126
Fat: 6.5g
Fiber: .8g

Ropa Vieja

Ropa Vieja

1 flank steak (about 1-1 1/2 lbs.)
2 onions, chopped
1 or 2 green peppers, chopped
1 jalapeno or serrano pepper, optional
4 or more cloves garlic, chopped
2 C. no-salt-added tomatoes put through a blender or food processor OR 2 C. no-salt-added tomato sauce, if you can find it. 1 C. white wine
2 bay leaves
Cooking spray
Pepper to taste
Water

Pepper the flank steak. Heat a DRY cast iron frying pan on the stove for about 5 minutes, until it is really hot. Brown steak in frying pan for about 4 minutes each side. If your smoke alarm goes off, you’re doing it right. Add enough water to reach the top of the steak, cover and simmer (low heat) for about 2 hours, until strands of meat pull off easily. Let meat cool. When cool enough to handle, shred meat. (I do this by hand.) Set shredded meat and pan juices aside. In a clean pan (preferably non-stick, DON’T use a cast iron pan for this part. The iron will react with the tomatoes.), heat some cooking spray. Brown onions and garlic. Add green peppers and serrano or jalapeno pepper (if desired) and cook for a few minutes. Add meat, cooking broth (from frying pan), tomato sauce, wine and bay leaves. Cook uncovered for about 1/2 hour. Serve with rice.

Yield: 6 servings
Calories: 333
Fat: 15g
Fiber: 1.6g

Spinach Salad with Honey-Brown Butter Dressing

Spinach Salad with Honey-Brown Butter Dressing

4 T. butter
1 shallot, chopped
1 T. red wine vinegar
2 tsp. honey
Salt and freshly ground black pepper
6 loosely packed C. baby spinach

Melt the butter in a small skillet over medium heat. Add the shallot and cook until the shallot is tender and the butter turns a light brown color, 2 to 3 minutes. Remove from the heat and stir in the vinegar, honey, and salt and pepper. Pour over the spinach in a bowl and toss.

Yield: 4 servings
Calories: 133
Fat: 11.8g
Fiber: 4.5g

Pizza Popcorn

Pizza Popcorn

1/3 C. popping corn
1 T. pizza seasoning
1/2 C. grated Parmesan cheese
1 T. butter

Place butter and popping corn in a large covered saucepan or wok and cook over a high heat, shaking vigorously for approximately 2 minutes, or until all corn has popped. Sprinkle with seasoning and cheese. Portion into paper cones or bags and serve immediately

Yield: 6 servings
Calories: 58
Fat: 4g
Fiber: 0g

Haricots Frites

Haricots Frites

1 1/4 lb., 4 large handfuls, haricots verts – thin green beans, trimmed
2 T. light in color oil, such as vegetable oil or peanut oil
2 T. sesame seeds
Salt

Bring 2 inches water to a boil in a large skillet. Salt water once it comes to a boil. Blanch haricots verts in boiling water 2 minutes, drain and cool. Pat beans dry on paper towels. Dry skillet as well and return to heat. Heat pan over high flame and add oil to coat the bottom of pan. Add beans to hot oil and stir fry using tongs to move and toss the beans until they are charred and very hot, 3 to 4 minutes. Sprinkle beans with sesame seeds and cook 30 seconds more, to both toast the seeds and distribute them. Pile fried beans onto a serving plate and sprinkle with salt, to your taste.

Baked Mexican Bananas with Cinnamon

Baked Mexican Bananas with Cinnamon

3 bananas, quartered horizontally
1/2 tsp. grated orange zest
1/4 tsp. grated lime zest
1/2 C. fresh orange juice
1 tsp. fresh lime juice
1/4 C. raisins or currants
1/4 tsp. vanilla extract
1/4 tsp. ground cinnamon

Preheat the oven to 375°F. In a shallow baking dish just large enough to hold them, arrange the bananas in a single layer. In a small bowl, combine the zests, juices, currants, vanilla, and cinnamon and whisk to blend. Pour over the bananas and bake, uncovered, for about 20 minutes or until the bananas are lightly browned and bubbling. Use a spatula to put 3 banana pieces in the center of each plate and spoon the sauce from the dish over them.

Yield: 4 servings
Calories: 120
Fat: 6g
Fiber: 2.4g

Jalapeno-Lime Corn on The Cob

Jalapeno-Lime Corn on The Cob

1/2 stick butter
1 lime, juiced and zested
1 small jalapeno, seeded
1 clove garlic
1 tsp. sweet paprika
6 ears corn on the cob, husked
1 slice bread, of any kind
Coarse salt

Combine butter, lime, jalapeno, garlic and paprika in food processor and pulse process until smooth. Place on waxed paper or plastic and roll. Place in freezer until ready to serve. Cook corn by boiling, steaming or grilling. Cut disks of butter and rub onto corn, nesting the butter in a slice of bread to apply it to the hot corn. Season ears with salt (and fight over the hot buttered bread slice!)

Yield: 6 servings
Calories: 157
Fat: 8.8g
Fiber: 4.2g

Kidney Bean with Cheddar Cheese Soup

Kidney Bean with Cheddar Cheese Soup

1 C. dried kidney beans, sorted and rinsed
4 C. water
1/2 C. butter or margarine
4 celery stalks, chopped
4 medium onions, chopped
2 large carrots, peeled and chopped
1 C. green pepper, chopped
1/2 C. flour
4 C. chicken broth
4 tsp. Worcestershire sauce
1/2 tsp. chili pepper
11/2 C. apple juice
3 C. (3/4 lb.) cheddar cheese, shredded

Place beans in large pan, cover with water and either soak overnight or use the Quick-Soak Method. Drain beans, keeping soaking liquid, adding extra water to soaking liquid to equal 3 C.. Place beans in pan with the 3 C. of liquid. Heat to boiling, cover and simmer until beans are tender (11/2 to 2 hours). Melt butter in pan; add celery, onions, carrots and green pepper and sauté for 5 minutes over low heat. Gradually add flour and cook 1 minute. Gradually add chicken broth, Worcestershire Sauce, chili pepper, and 2 C. of beans. Bring to boil, reduce heat to low, cover and simmer 30 minutes. Stir in the rest of the beans and apple juice. Cook 15 minutes. Add cheese and stir until it melts.

Zucchini Snack Pizzas

Zucchini Snack Pizzas

1 very large zucchini, washed and trimmed
1 tomato, coarsely chopped
3 oz. mozzarella cheese, grated
4 to 6 basil leaves, chiffonaded, for garnish

Preheat oven to 400 degrees F.
Cut the zucchini horizontally or severely on the bias about 1/3 inch thick. Brush with olive oil and season with salt and pepper. Either roast on baking sheet in oven for about 10 minutes or grill. Zucchini strips should retain body and firmness. Sprinkle cooked zucchini with chopped tomato and mozzarella. Return to oven and allow cheese to melt, about 5 to 8 minutes. Remove from oven and sprinkle with basil.

Yield: 4 servings
Calories: 72
Fat: 3.8g
Fiber: 1.9g

Roasted Hens with Red Cabbage-Apple Compote

Roasted Hens with Red Cabbage-Apple Compote

2 (1 1/4-pound) Cornish hens
1/4 teaspoon salt
1/8 teaspoon black pepper
1 tablespoon vegetable oil
1 tablespoon honey
4 fresh rosemary sprigs
2 tablespoons balsamic vinegar
1/2 cup fat-free, less-sodium chicken broth
1/4 cup apple juice
1 tablespoon minced shallots
1 teaspoon stick margarine or butter
1/4 teaspoon minced fresh rosemary
Red Cabbage-Apple Compote
Crispy Apple Chips

Preheat oven to 350°. Remove and discard giblets and necks from hens. Rinse hens with cold water; pat dry. Remove skin; trim excess fat. Split hens in half lengthwise. Sprinkle hens with salt and pepper. Heat the oil in a large ovenproof Dutch oven over medium-high heat. Add hens; cook 3 minutes on each side or until browned. Remove from heat. Brush hens with honey. Tuck rosemary sprigs under hen legs. Bake at 350° for 25 minutes or until juices run clear. Remove hens from pan; keep warm. Place the pan over high heat. Stir in the vinegar, scraping pan to loosen browned bits. Add broth and juice. Bring to a boil; cook until reduced to 1/2 cup (about 5 minutes). Remove from heat. Stir in shallots, margarine, and minced rosemary. Spoon 2 tablespoons sauce onto each of 4 plates; top with 1 cup Red Cabbage-Apple Compote and 1 hen half. Garnish with Crispy Apple Chips, if desired.

Yield: 4 servings

CALORIES 459
FAT 13g
FIBER 4.6g

Red Cabbage-Apple Compote

Red Cabbage-Apple Compote

1 teaspoon vegetable oil
5 cups thinly sliced red cabbage
2 1/2 cups diced peeled Granny Smith apple (about 3/4 pound)
1 cup diced onion
3/4 cup apple juice
1/2 cup maple syrup
1/4 cup balsamic vinegar
1/4 teaspoon salt
1/8 teaspoon black pepper

Heat the oil in a large skillet over medium-high heat. Add the cabbage, apple, and onion; sauté 3 minutes. Stir in apple juice and remaining ingredients. Cover, reduce heat to medium, and cook 35 minutes, stirring occasionally.

Yield: 4 servings (serving size: 1 cup)

CALORIES 214
FAT 1.8g
FIBER 4.5g

Crispy Apple Chips

Crispy Apple Chips

1 Red Delicious apple, cut into paper-thin slices
1 teaspoon sugar

Preheat oven to 200. Cover a baking sheet with parchment paper. Arrange apple slices in a single layer on parchment paper; sprinkle with sugar. Bake at 200 for 1 1/2 hours or until lightly browned. Remove from parchment paper; cool on a wire rack.

Tomato-Herb Rolls

Tomato-Herb Rolls

12 sun-dried tomato halves (not packed in oil)
1 envelope active dry yeast
1 1/4 C. lukewarm (105o-115oF) water
3 1/2 C. all-purpose flour (reserve 1-2 T.)
1 1/2 tsp. salt
2 tsp. minced fresh rosemary (or 1 tsp. dried leaves)
2 tsp. fresh sage (or 1/2 tsp. dried leaves)
1/2 tsp. dried oregano leaves
1/4 tsp. freshly ground black pepper
1 egg white beaten with 2 tsp. water

Cut tomatoes into slivers, and place in small bowl. Cover with boiling water and soak 5 minutes. Drain well. In small bowl, sprinkle yeast evenly over lukewarm water. Let stand 10 minutes until dissolved. In large bowl or food processor, combine the flour and salt. Add the yeast mixture, and mix well, or process until the dough forms a ball. If mixing by hand, sprinkle work surface with 1 T. reserved flour; turn dough out onto prepared work surface and knead for 10 minutes, until smooth and no longer sticky. Spray large bowl with nonstick cooking spray; place dough in bowl. Cover loosely with plastic wrap or a damp towel and let rise in a warm, draft-free place until dough doubles in volume, about 1 hour. Punch down dough; sprinkle work surface with 1 T. reserved flour. Turn dough out onto prepared work surface and knead in the tomatoes, herbs and pepper, until they are evenly distributed. Divide dough into 12 equal pieces, forming each piece into an oval with tapered ends. Spray a baking sheet with nonstick cooking spray and place rolls 3 inches apart on sheet. Cover loosely with plastic wrap or a damp towel and let rise in a warm,
draft-free place until dough doubles in volume, about 1 hour. Preheat oven to 400oF. Bake on center oven rack 20 minutes; brush with egg-white mixture and continue baking until rolls are golden brown and sound hollow when tapped. Turn out onto rack and cool rolls thoroughly before serving.

Yield: 12 servings
Calories: 147
Fat: 1g
Fiber: 2g

Oriental Sliced Steak on Toast

Oriental Sliced Steak on Toast

1/2 C. A.1. Original Steak Sauce
3 T. dry sherry
2 T. soy sauce
2 T. brown sugar
1 beef top round steak (1 lb.), thinly sliced
1/4 C. thinly sliced green onions
6 slices whole wheat light bread, toasted, halved diagonally

Mix steak sauce, sherry, soy sauce and brown sugar in nonmetal dish; add steak, stirring to coat pieces. Cover. Refrigerate 1 hour to marinate, stirring occasionally. Cook and stir steak mixture in large skillet on medium-high heat until no longer pink, about 10 minutes. Add 3 T. green onions; bring to boil. Spoon over toast; top with remaining green onions.

Yield: 4 servings
Calories: 298
Fat: 6.1g
Fiber: 5.3g

Creamed Spinach Casserole

Creamed Spinach Casserole

2 bags (9 to 10 oz. each) fresh spinach leaves
6 oz. (3/4 of 8-oz. pkg.) Neufchatel Cheese, 1/3 Less Fat than Cream Cheese, softened
1/4 C. fat free milk
3/4 tsp. lemon pepper seasoning

Preheat oven to 350°F. Empty spinach into a large colander. Pour boiling water over the spinach until wilted. Squeeze the spinach to remove excess moisture; place on cutting board and coarsely chop. Mix remaining ingredients in large bowl. Stir in spinach. Spoon into greased 1-quart baking dish. Bake 25 to 30 min. or until heated through.

Yield: 6 servings
Calories: 90
Fat: 7g
Fiber: 2g

Zesty New Potato Salad

Zesty New Potato Salad

2 lb. new potatoes, quartered (about 4-1/2 cups)
1/2 cup Miracle Whip Light Dressing
1/4 cup green onion slices
4 tsp. Dijon Mustard
2 tsp. honey
1/8 tsp. black pepper

Cook potatoes in boiling water until tender; drain. Rinse potatoes with cold water until cooled. Mix dressing, onions, mustard, honey and pepper in large bowl. Add potatoes; mix lightly. Cover. Refrigerate several hours or until chilled. Optional: Stir in 2 T. chopped fresh herbs, such as parsley, chives, tarragon or basil, before chilling.

Yield: 8 servings, about 1/2 cup each
Calories: 130
Fat: 2g
Fiber: 3g

Easy Meatloaves

Easy Meatloaves

Mix 2 lb. lean ground beef, 1 cup water and 2 beaten eggs and mix & match your recipe from these options …

Stove Top Stuffing Mix Sauce (divided use) Seasonings
Chicken 1/2 cup  Barbecue Sauce 1/2 cup chopped onion
Cornbread 3/4 cup  Salsa 1/2 cup chopped green pepper
Savory Herbs 1 jar (14 oz.) spaghetti sauce 2 cloves garlic, minced
Mushroom & Onion 1 jar (12 oz.) mushroom gravy 1 cup chopped mushrooms
 

Preheatoven to 400�F. Mix ground beef, water, eggs, 1 pkg. (6 oz.) Stove Top Stuffing Mix, 1/4 cup of the sauce and the seasonings. Shape meat mixture into 4 oval loaves on foil-covered baking sheet; top with remaining sauce. Bake 30 min. or until loaves are no longer pink in the centers.

 
  Chicken Cornbread Savory Herbs Mushroom & Onion
Servings 8 8 8 8
Calories 300 280 300 290
Fat 11g 11g 12g 12g
Fiber 1g 1g 1g 1g
Lightened Up Guacamole

Lightened Up Guacamole

1/2 – 1 C. frozen peas, thawed
1 avocado
1/4 C. finely chopped red onion
1/4 C. chopped cilantro
1 T. fresh lime juice
1-1/2 tsp. finely chopped jalapeo (pickled or fresh)
1/2 tsp. salt

In food processor, process peas until finely chopped. With potato masher or fork, mash avocado until not quite smooth (leave it just a little lumpy). Stir in onion, cilantro, lime juice, jalapeo, salt, and peas. If not serving right away, place a sheet of plastic wrap on the surface and refrigerate until serving. Optional: You can add some diced Tomato to further bulk up a serving while adding few calories.

Yield: 6 servings
Calories: 83
Fat: 5.2g
Fiber: 3.3g

Pomegranate Syrup (Grenadine)

Pomegranate Syrup (Grenadine)

2 large pomegranates, seeded (about 2 C. seeds)
1 1/2 C. sugar

Combine seeds and sugar in a non-aluminum saucepan; stir to mix, crushing well, until you have a wet mass. Cover and let stand 12 to 24 hours. Bring to a boil over moderate heat, stirring constantly. Lower heat, and simmer 2 minutes. Strain out seeds, pressing down to extract juice. Pour into a hot sterilized jar. Cover with a piece of cloth or a clean towel until cooled. Cap tightly and refrigerate.

Yield: 8 servings
Serving Size: 1/4 C.

Calories: 171
Fat: 0g
Fiber: 0g

Roast Chicken With Tomatillo Sauce

Roast Chicken With Tomatillo Sauce

1/2 lb. fresh tomatillos, husks removed and quartered
4 cloves garlic, minced
2 oz.diced green chilis
1/2 bunch fresh cilantro, chopped
1 small onion, chopped
1/2 tsp. black pepper
2 whole chicken breasts, halved, skin and fat removed
1 red bell pepper, sliced into rings

Puree the first six ingredients. Place in a 9 inch quiche pan or pie plate, cover with microwave plastic wrap, and microwave on high for 5 minutes. To cook on top of stove, place pureed ingredients in a saucepan and simmer 20 minutes. Spoon the sauce over the chicken, cover, and bake in a preheated 350 degree oven for 35 to 40 minutes.

Yield: 4 servings
Calories: 112
Fat: 1g
Fiber: 3g

Jicama and Asian Pear Salad

Jicama and Asian Pear Salad

2 C. Romaine lettuce, shredded
2 C. Jicama, julienne-sliced
2 Asian pears, cored and chopped
1/2 C. Golden raisins
1/4 C. White wine vinaigrette
1/4 C. Apple cider or juice (for Dressing)
1/4 tsp. Chinese five-spice powder or ground allspice

In a bowl, toss the shredded lettuce, jicama, Asian pears and golden raisins until combined. For dressing, whisk together the salad dressing, apple cider or juice, and five-spice powder or allspice until well mixed. Drizzle over salad and toss well. Serve immediately.

Yield: 6 servings
Calories: 104
Fat: 0g
Fiber: 3g

Curried Stew

Curried Stew

2 T. Peanut or other Vegetable Oil
1 1/3 lb. Bottom round steak, cut into 1/2-inch cubes
1/2 lg. Onion, finely chopped
2 lg. Tomatoes, cored, chopped
1/2 tsp. Salt
1 tsp. Strong sweet curry powder, or to taste
Red pepper flakes

Heat the oil in a skillet; add meat cubes and sear, turning to brown on all sides . Add onion and tomatoes. Cook over high heat until tomatoes release their juices. Add salt and curry powder and simmer until meat is tender. Add water if stew gets so dry it might burn. Place pepper flakes in a small bowl and pass at the table.

Yield: 4 servings
Calories: 200
Fat: 12g
Fiber: 2g

Broiled Star Fruit with Vanilla Frozen Yogurt

Broiled Star Fruit with Vanilla Frozen Yogurt

4 medium size star fruit, trimmed and each sliced into 8 stars
2 T. fresh lemon juice
2 T. light brown sugar
2 C. sugar free, fat free vanilla frozen yogurt

Place a broiler rack 6 inches from source of heat. Preheat broiler. Arrange star fruit slices on a baking sheet and brush with lemon juice. Sprinkle with brown sugar. Broil until sugar bubbles and begins to darken, about 2 to 3 minutes. Meanwhile, scoop frozen yogurt into 4 dessert dishes. Top each serving with 4 star fruit slices. Serve immediately.

Yield: 4 servings
Calories: 198
Fat: 0g
Fiber: 2g

Potatoes and Leeks with Chicken

Potatoes and Leeks with Chicken

2 T. olive oil
3 cloves garlic, minced
2 T. chopped fresh ginger root
2 tsp. curry powder or to taste
1/2 tsp. crushed, dried chilies
1/4 tsp. Allspice
1/4 tsp. Cinnamon
3 leeks, trimmed and chopped
3 potatoes, peeled and cut in 1″ chunks
1 C. low sodium tomato sauce
2 C. low sodium chicken broth
3 C. Butternut squash, peeled and cubed
2 red peppers, diced
4 chicken breasts, boned
1 T. olive oil
1/2 C. fresh cilantro, chopped

Heat oil in large saucepan or Dutch oven. Add garlic, ginger, spices and leeks. Cook a few minutes until tender. Add potatoes, tomato sauce and chicken broth. Cook 10 minutes. Add squash and peppers; cook 15 minutes or until vegetables are tender. Lightly brush chicken breasts with oil. Grill approximately 10 minutes on each side, or until juices run clear. Cut each chicken breast into 3 or 4 large pieces and add to sauce. Reheat just before serving. Sprinkle with cilantro.

Yield: 8 servings
Calories: 247
Fat: 7g
Fiber 6g

Guacamole and Turkey Sandwiches

Guacamole and Turkey Sandwiches

1/2 cup coarsely mashed avocado
1 tablespoon fresh lime juice
8 1-ounce slices whole grain bread
4 plum tomatoes, each cut into 4 slices
1/4 teaspoon salt
1/8 teaspoon ground red pepper
2/3 cup alfalfa sprouts
1/2 cup thinly sliced red onion
1/4 cup chopped fresh cilantro
8 ounces thinly sliced deli turkey
Optional: minced jalapeo peppers

Combine avocado and lime juice. If you like hot foods, add minced jalapeo peppers to the avocado mixture. Spread 2 tablespoons avocado mixture on each of 4 bread slices. Arrange the tomato slices over avocado mixture; sprinkle evenly with salt and pepper. Divide sprouts, onion, cilantro, and turkey evenly over tomato slices. Top with remaining bread slices.

Yield: 4 servings
Serving size: 1 sandwich

Calories: 205
Fat: 5g
Fiber: 10.4g

Barbecued-Beef Sandwiches

Barbecued-Beef Sandwiches

2 lb. boned chuck roast
2 C. vertically sliced onion
1 C. bottled barbecue sauce
1 T. cornstarch
1 T. water
6 (2-oz.) Kaiser rolls or hamburger buns, toasted

Trim fat from beef, and cut into 1-inch cubes. Place beef in an electric slow cooker; stir in onion and barbecue sauce. Cover with lid; cook on low-heat setting for 8 hours. Remove beef and onions from slow cooker with a slotted spoon. Shred beef mixture with 2 forks; set aside. Combine cornstarch and water, and add cornstarch mixture to barbecue sauce mixture in slow cooker, stirring well. Cover with lid, and cook on high-heat setting for 1 minute. Return the shredded-beef mixture to slow cooker; cover and cook 10 minutes. Serve on rolls. Note: You can freeze the barbecued-beef mixture in an airtight container for up to 3 months.

Yield: 6 servings
Serving size: 1 C. beef mixture and 1 roll

Calories: 410
Fat: 12.2g
Fiber: 2.5g

Caribbean Skillet Sweet Potatoes

Caribbean Skillet Sweet Potatoes

2 medium sweet potatoes, peeled and cut into 1/2-inch pieces
1 tsp. vegetable oil
1/4 C. finely chopped red bell pepper
1/4 C. finely chopped onion
1/4 C. firmly packed brown sugar
1/4 C. orange juice
2 tsp. lemon juice
1 tsp. lime juice
1 1/2 tsp. Caribbean Jerk Seasoning

Cook sweet potatoes in boiling, salted water until just tender. Drain well and set aside. Heat oil in large skillet. Add sweet potatoes, peppers and onions to pan and mix well. Allow vegetables to caramelize in pan. Combine sugar, juices and seasonings in a small bowl. Add juice mixture to pan with vegetables and cook over medium heat to reduce liquid until syrupy.

Yield: 5 servings
Serving Size: 3/4 C.

Calories: 129
Fat: 1g
Fiber: 3g

Chipotle Black Beans

Chipotle Black Beans

2 teaspoons vegetable oil
1/2 cup chopped red bell pepper
2 garlic cloves, minced
1/4 cup bottled chipotle salsa (or other salsa)
1 (15-ounce) can black beans, rinsed and drained
2 tablespoons chopped fresh cilantro

Heat oil in a medium saucepan over medium heat. Add bell pepper and garlic; cook 5 minutes, stirring occasionally. Stir in salsa and beans; simmer 5 minutes. Sprinkle with cilantro.

Yield: 2 servings
Calories: 268
Fat: 5.9g
Fiber: 7.9g

Shrimp Curry Wraps

Shrimp Curry Wraps

1 T. olive oil
1 lb. medium shrimp, peeled and deveined
1 tsp. Cumin
1/2 tsp. Curry Powder
1/4 tsp. Garlic Powder
1/2 tsp. salt
1 C. sugar snap peas
2 green onions, sliced
1 T. lime juice
6 (6 inch) soft flatbreads or flour tortillas

Heat oil in 10-inch skillet over medium-high heat; cook shrimp, cumin, curry, garlic, and salt until shrimp are pink and cooked through, about 3 minutes, stirring frequently. Stir in sugar snaps, green onions and lime juice; cook 1 minute longer. Spoon mixture into flatbreads or flour tortillas; roll up and serve.

Yield: 6 wraps
Calories: 194
Fat: 6g
Fiber: 1g

Braised Greens With Chipotle-Chile Vinaigrette

Braised Greens With Chipotle-Chile Vinaigrette

2 1/4 cups low-salt chicken broth, divided
2 tablespoons sherry vinegar
2 tablespoons fresh lime juice
1 tablespoon vegetable oil
1/2 teaspoon dried oregano
1 canned chipotle chile in adobo sauce
3 pounds mustard greens
3 pounds turnip greens
6 garlic cloves, minced

Combine 1/4 cup broth, vinegar, and next 4 ingredients (vinegar through chile) in a blender; process until smooth.Remove stems from greens. Wash and pat dry; coarsely chop to measure 20 cups. Bring 1 cup broth to a boil in a stockpot over medium-high heat. Add garlic; cook 2 minutes, stirring frequently. Add 1 cup broth and greens; cover and cook 20 minutes or until wilted. Drain well. Serve with vinaigrette.

Yield: 8 servings
Serving size: 1 cup greens and 1 tablespoon vinaigrette

Calories: 70
Fat: 2.5g
Fiber: 2.1g

Shrimp-Stuffed Red Snapper

Shrimp-Stuffed Red Snapper

1 lb. fresh red snapper fillets
2 tsp. OLD BAY� Seasoning , divided
1/2 lb. fresh shrimp, any size
1/2 C. diced white onion
1 T. butter or margarine
1 C. shredded Swiss cheese
lemon or lime wedges, as garnish

Preheat oven to 400�F. Sprinkle snapper fillets with 1 tsp. OLD BAY� seasoning. Place fillets on greased baking sheet. Season shrimp with 1 tsp. OLD BAY� and place in saucepan. Add 1/2 C. water and bring to a boil. Cover and let boil for 5 minutes, drain. Peel, devein, and coarsely chop shrimp. Saut� onion in butter until tender. Add the chopped shrimp. Bake the fillets in a 400�F oven 10-12 minutes. Remove the fish from the oven and place an equal amount of shrimp stuffing mixture in the center of each fillet. Top each fillet with 1/4 C. shredded cheese. Preheat broiler and broil until the cheese melts, about 1 minute. Garnish each fillet with OLD BAY� seasoning and a wedge of lemon or lime.

Yield: 4 servings
Calories: 299
Fat: 15g
Fiber: 1g

Green Chile Sopes with Chipotle Mayonnaise, Shrimp, and Pineapple Slaw

Green Chile Sopes with Chipotle Mayonnaise, Shrimp, and Pineapple Slaw

Mayonnaise:
1 (7-ounce) can chipotle chiles in adobo sauce
2 tablespoons low-fat mayonnaise
2 teaspoons fresh lime juice
1/8 teaspoon salt
1 garlic clove, minced

Slaw:
2 1/2 cups very thinly sliced green cabbage
3/4 cup (1/2-inch) cubed fresh pineapple
1/2 cup vertically sliced onion
1/2 cup thinly sliced green onions
1/3 cup julienne-cut radishes (about 2 large)
1/4 cup shredded carrot
1/4 cup finely chopped fresh cilantro
2 teaspoons white vinegar
1/8 teaspoon salt

Chile:
1 poblano chile

Shrimp:
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
16 medium shrimp, peeled and deveined (about 1/2 pound)
Cooking spray

Beans:
1 (15-ounce) can pinto beans, undrained

Sopes:
2 cups masa harina
1 1/4 cups water
1/2 teaspoon salt
2 tablespoons peanut oil, divided

To prepare mayonnaise, remove 1 teaspoon adobo sauce from can; reserve remaining sauce and chiles for another use. Combine 1 teaspoon adobo sauce, mayonnaise, lime juice, 1/8 teaspoon salt, and garlic, stirring well. Cover and chill. To prepare slaw, combine the cabbage and next 8 ingredients (cabbage through 1/8 teaspoon salt) in a medium bowl, tossing to combine. Cover and chill. Preheat broiler. To prepare chile, place poblano on a foil-lined baking sheet; broil 10 minutes or until blackened, turning occasionally. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel chile; cut in half lengthwise. Discard the seeds and membranes. Thinly slice chile; set aside. To prepare shrimp, heat a large nonstick skillet over medium-high heat. Sprinkle 1/8 teaspoon salt and black pepper over shrimp. Coat pan with cooking spray. Add shrimp to pan; cook 3 minutes on each side or until done. Remove from pan; keep warm. To prepare pinto beans, place beans in a small saucepan over medium-high heat; bring to a boil. Reduce heat; cover and keep warm. To prepare sopes, combine masa harina, water, and 1/2 teaspoon salt; stir until a dense dough forms. Divide masa mixture into 8 equal portions. Roll each portion into a ball using moist hands. Pat each ball into a 1/4-inch-thick patty. Wipe skillet with a paper towel. Heat pan over medium-high heat. Add 1 tablespoon oil. Place 4 sopes in pan; cook 5 minutes or until browned. Lightly coat tops of sopes with cooking spray. Turn over; cook 5 minutes or until browned. Repeat procedure with remaining oil and sopes. Place about 1 cup slaw on each of 4 plates. Arrange 2 sopes on each plate. Using a slotted spoon, spoon 2 tablespoons pinto beans on each sope; top each with 2 shrimp. Spoon 1 teaspoon mayonnaise over each sope. Divide the poblano strips evenly among servings.

Yield: 4 servings
Calories: 450
Fat: 14.8
Fiber: 7.9

Lemon Grass Ginger Sorbet

Lemon Grass Ginger Sorbet

2 jars McCormick Lemon Grass
1 C. sugar
4 C. water
1/4 tsp. Ground Ginger
1/2 tsp. lemon juice

Combine all ingredients in a saucepan. Bring to a boil. Reduce heat and simmer 10 minutes. Refrigerate 4 hours. Strain and place in an ice cream maker. Freeze thoroughly.

Yield: 8 servings
Calories: 64
Fat: 0g
Fiber: 0g