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

Balsamic Grilled Vegetables

Balsamic Grilled Vegetables

1 medium yellow squash, sliced on bias
1 medium zucchini, sliced on bias
1 medium eggplant, sliced into 1/2-inch thick circles
1 red onion, sliced in 1/2-inch thick circles
2 Roma tomatoes, sliced in 1/2 lengthwise
1 red bell pepper, stemmed, seeded, and quartered
1 yellow bell pepper, stemmed, seeded, and quartered
3 portobello mushroom caps, gilled and peeled
3 green onions
Kosher salt
Freshly ground black pepper
1/2 cup extra-virgin olive oil
1/2 cup balsamic vinegar

Preheat grill to high. Prepare all vegetables. Place vegetables in a roasting pan with the mushroom caps and green onions. Season vegetables generously with salt and pepper, and toss with the olive oil and balsamic vinegar. Place vegetables, cut side down, on the hot grill and cook for a couple minutes on each side, or until tender and nicely marked by the grill. Remove from grill and toss with an additional 1/4 cup balsamic vinegar. Season with salt and pepper, to taste.

Yield: 10 servings
Calories 81
Fat: 5g
Fiber: 3g

Chesapeake Corn and Tomatoes

Chesapeake Corn and Tomatoes

1 1/2 T. butter or margarine
3 C. corn
1/2 C. fresh tomatoes, diced
1/4 C. chopped green bell pepper
1 1/2 tsp. OLD BAY® Seasoning
1 tsp. Parsley Flakes

Melt butter in medium skillet. Add corn and sauté 4-5 minutes. Add tomatoes, bell pepper and seasonings. Cook until tomatoes are just hot.

Yield: 6 servings
Serving Size: 1/2 C.

Calories: 124
Fat: 4g
Fiber: 2g

Roasted Chicken and Fennel with Lime and Parmesan

Roasted Chicken and Fennel with Lime and Parmesan

3 tablespoons extra-virgin olive oil
4 skinned, boneless chicken breast
2 large fennel bulbs, trimmed, and cut lengthwise into 1/4-inch thick slices
Coarse grain salt
Cracked black pepper
2 limes, juiced
6 tablespoons grated Parmesan

Preheat the broiler. Pour only enough olive oil (about 1 1/2 tablespoons) on a cookie sheet to prevent the chicken and the fennel from sticking. Place the chicken breast in a single layer on the sheet pan. Place in the broiler for 7 minutes. Remove and add the fennel in a single layer and brush both sides with the olive oil. Season fennel slices with salt and pepper on both sides. Squeeze juice of 1 lime over the fennel slices and place under the broiler. Broil for 5 minutes. Some of the edges may blacken slightly. Remove the fennel from the oven and using tongs or a spatula, and turn over each slice of fennel. Top with the Parmesan. Place back under the broiler for 1 1/2 to 3 minutes, or until cheese starts to brown. Allow fennel to remain in the pan until ready to serve. Do not refrigerate. This is wonderful served at room temperature. Just before serving, squeeze remaining lime juice over fennel slices.

Yield: 4 servings
Calories: 243
Fat: 14.7g
Fiber: 3.7

Hot Garlic and Bacon Potato Salad

Hot Garlic and Bacon Potato Salad

2 lb. Idaho or red bliss potatoes, sliced 1/2-inch thick
3 slices bacon
1/3 C. green bell peppers, chopped
1/4 C. red onions, chopped
1 tsp. California Style Garlic Pepper
3 T. red wine vinegar

Cook potatoes in boiling, salted water until just tender, about 5 minutes. Set aside. Cook bacon until crisp in a large skillet. Remove bacon and drain on paper towels. Add peppers and onions to bacon fat. Sauté vegetables 2-3 minutes. Carefully add garlic pepper and vinegar. Crumble in cooked bacon. Toss in potatoes and mix to coat well, being careful not to break up potatoes. Serve warm.

Yield: 8 servings
Serving Size: 3/4 C.

Calories: 110
Fat: 2g
Fiber: 2g

Artichokes with Shrimp and Cilantro Salsa

Artichokes with Shrimp and Cilantro Salsa

1/2 C. seasoned rice vinegar (or 1/2 C. distilled white vinegar plus 1 T. sugar)
1 T. mustard seeds
1 tsp. whole black peppercorns
4 thin quarter-size slices fresh ginger
3 large artichokes (about 12 oz. each), each 4 to 4 1/2 inches in diameter
12 ounces tiny cooked shrimp
1/3 C. minced pickled scallions
1/4 C. minced cilantro
1/4 C. minced fresh mint or
1 T. dried mint
2 T. reduced-sodium soy sauce
1/4 to 1/2 tsp. chili oil
Mint or cilantro sprigs

In a 6 to 8 quart (6 to 8 liter) pan, combine 1/4 C. (60 ml) of the vinegar, mustardseeds, peppercorns, ginger, and 4 quarts (3.8liters) water. Cover and bring to a boil over high heat. Meanwhile, remove coarse outer leaves from artichokes and trim stems flush with bases. With a sharp knife, cut off top third of each artichoke. With scissors, trim thorny tips from remaining leaves. Immerse artichokes in cold water and swish back and forth vigorously to release debris; then lift artichokes from water and shake briskly to drain. Lower artichokes into boiling vinegar-water mixture. Then reduce heat and simmer, covered, until artichoke bottoms are tender when pierced (about 35 minutes). Drain, reserving cooking liquid. Let artichokes stand until they are cool enough to handle Pour artichoke cooking liquid through a fine strainer set over a bowl; discard ginger and reserve mustard seeds and peppercorns. Place shrimp in strainer. Rinse shrimp with cool water; then drain well, place in a bowl, and mix with reserved seasonings, remaining1/4 C. (60 ml) vinegar, scallions, minced cilantro, minced mint, soy sauce, and chili oil. (At this point, you may cover and refrigerate artichokes and shrimp mixture separately until next day. With a sharp knife, cut each artichoke in half lengthwise. Remove sharp-pointed inner leaves and scoop out fuzzy centers. Set each artichoke half on a salad plate. Spoon shrimp mixtures equally into artichokes; garnish with mint sprigs.

Yield: Makes 6 servings
Calories: 122
Fat: 3g
Fiber: 4g

Tuscan Panzanella

Tuscan Panzanella

4 slices crusty Italian bread, 3/4-inch thick, cut into bite-size pieces
1 can (19 oz.) white kidney beans, drained and rinsed
8 oz. mozzarella cheese, cut into 3/4-inch cubes
1 red bell pepper, seeded and cut into thin strips
1 small red onion, cut into slivers (about 1/2 C.)
2 C. field greens

Marinade:
1/2 C. red wine vinegar
1/4 C. extra virgin olive oil
1 1/2 tsp. salt
1 1/2 tsp. Minced Garlic
1 tsp. Basil Leaves
1 tsp. Ground Mustard
1/2 tsp. Crushed Red Pepper

Preheat oven to 350°F. Place bread cubes in single layer on baking sheet. Bake 15 minutes, or until toasted. Combine kidney beans, mozzarella, bell pepper and onions in a large bowl. Combine marinade ingredients in a medium bowl. Pour over bean mixture; toss to mix well. Add bread to bean mixture; toss to mix well. Let mixture stand 30 minutes to 1 hour, stirring occasionally. Serve over field greens.

Yield: 6 (1 2/3 C.) servings
Calories: 220
Fat: 12g
Fiber: 3g

Pineapple Shrimp Pyramids

Pineapple Shrimp Pyramids

1 can (16 oz.) pineapple slices
1 1/2 lb. medium shrimp, peeled and deveined
3 tsp. OLD BAY® Seasoning , divided
6 T. finely chopped red bell pepper, divided
6 T. brown sugar, divided
6 T. butter, divided

Preheat oven to 350­°F. Cut 6 pieces aluminum foil, each 12 inches long. Place one pineapple slice in the middle of each piece of aluminum foil. Arrange 6 to 8 shrimp on top of each pineapple slice and sprinkle with 1/2 tsp. OLD BAY® Seasoning. Add 1 T. red bell pepper and 1 T. brown sugar to each serving. Top each serving with 1 T. butter. Bring the corners of the foil together up over the shrimp and twist to close, so that each packet resembles a large pyramid. Place packets on a metal baking sheet and bake 20 minutes.

Yield: 6 servings
Calories: 278
Fat: 14g
Fiber: 1g

Beer Cheese Spread

Beer Cheese Spread

8 oz. Cheddar cheese, shredded
4 oz. cream cheese, softened
1 tsp. Chili Powder
1/2 tsp. Ground Mustard
1/2 tsp. Garlic Powder
1/4 tsp. Ground Red Pepper
1 tsp. Worcestershire Sauce
1/3 C. beer
1 tsp. Parsley Flakes

Combine all ingredients, except parsley, in food processor. Blend until smooth. Add parsley and mix just to blend. Cover and refrigerate at least 2 hours. A mixer may be used in place of the food processor. Follow above directions except blend for about 10 minutes, or until smooth, and then add parsley.

Yield: 14 servings
Calories: 46
Fat: 8g
Fiber: 0g

Hearts of Palm with Lemon Dressing

Hearts of Palm with Lemon Dressing

2 T. fresh lemon juice
1 T. chopped fresh dill
2 tsp. olive oil
1 garlic clove, minced
1/8 tsp. granulated sugar
One 14-ounce can drained hearts of palm, rinsed, dried and cut into 1″ rounds (about 2 C.)

In medium bowl, whisk lemon juice, dill, oil, garlic and sugar; add hearts of palm and toss to mix well.

Yield: 4 servings
Calories: 42
Fat: 2g
Fiber: 0g

Festive Holiday Brunch Cups

Festive Holiday Brunch Cups

1 can (12 oz.) refrigerated biscuits
1 package Turkey Gravy Mix
1 C. milk
1 T. butter
1/2 C. frozen peas, thawed
1 jar (4 oz.) diced pimientos, drained (or 1/2 C. diced red bell pepper, cooked)
1 C. cubed cooked turkey or chicken
1/4 tsp. dried Thyme Leaves

Preheat oven to 375°F. Press one biscuit onto bottom and up the sides of each C. of two 6-C. muffin pans (will fill 10 C.). Chill until ready to fill. Blend gravy mix and milk; set aside. Melt butter in large skillet over medium heat. Stir in peas, pimientos, turkey and thyme; heat through. Add gravy mixture. Cook, stirring constantly, until gravy comes to a boil. Reduce heat and simmer, stirring constantly, 1 minute, or until thickened. Spoon turkey mixture into prepared biscuit cups. Bake 15 minutes.

Yield: 12 cups
Calories: 138
Fat: 3g
Fiber: 1g

Broiled Medallions of Lamb with Lemon-Garlic Crust

Broiled Medallions of Lamb with Lemon-Garlic Crust

1 T. plain nonfat yogurt
2 tsp. grated lemon zest
1 T. fresh lemon juice
4 garlic cloves, minced
2 tsp. dried rosemary leaves
Freshly ground black pepper, to taste
Four 3-ounce lean medallions of lamb
Fresh rosemary sprigs, to garnish

Preheat broiler. Spray rack in broiler pan with nonstick cooking spray. In small bowl, combine yogurt, zest, juice, garlic, dried rosemary and pepper. Place lamb onto prepared rack; spread with half the yogurt mixture. Broil 4″ from heat 4 minutes; turn lamb over. Spread lamb with remaining yogurt mixture; broil 2 minutes, until cooked through. Serve garnished with rosemary sprigs.

Yield: 4 servings
Calories: 132
Fat: 6g
Fiber: 0g

Oven-Braised Citrus Pork Cubes

Oven-Braised Citrus Pork Cubes

1/2 C. chopped onion
1/2 C. fresh orange juice
2 tsp. fresh lemon juice
3 garlic cloves, chopped
1 bay leaf
1/2 tsp. dried oregano leaves
1/2 tsp. ground cumin
1/2 tsp. freshly ground black pepper
15 ounces lean boneless pork loin, cut into 1-inch cubes
Fresh cilantro sprigs, to garnish

To prepare marinade, in gallon-size sealable plastic bag, combine onion, orange and lemon juices, garlic, bay leaf, oregano, cumin and pepper; add pork. Seal bag, squeezing out air; turn to coat pork. Refrigerate at least 2 hours or overnight, turning bag occasionally. Preheat oven to 325o F. Spray 1-quart baking dish with nonstick cooking spray. Transfer pork mixture to prepared baking dish; bake, covered, 3 hours, until pork is very tender. Remove and discard bay leaf. Serve pork mixture garnished with cilantro sprigs.

Yield: 4 servings
Calories: 179
Fat: 6g
Fiber: 0g

Pork Chops with Pineapple-Apple Chutney

Pork Chops with Pineapple-Apple Chutney

1 pound, 2 ounces pared and cored fresh pineapple, cut into small pieces
1 small Granny Smith apple, pared, cored and chopped finely
1/2 C. golden raisins, chopped
1/2 C. finely chopped red bell pepper
1/3 C. finely chopped red onion
1/4 C. cider vinegar
2 T. finely chopped fresh ginger root
1 T. + 1 tsp. orange marmalade
1 small jalapeno pepper, seeded and finely chopped
1 tsp. finely chopped garlic
1 tsp. yellow mustard seeds (optional)
1/4 tsp. cinnamon
Pinch ground cloves
Salt and freshly ground black pepper to taste
1 T. + 1 tsp. olive oil or vegetable oil
Four 5-ounce loin pork chops (with bone)

To prepare chutney, in a heavy medium saucepan, combine all ingredients except oil and pork chops; place over medium-low heat. Bring to simmer; if mixture is dry, add water, 1-2 T. at a time, to keep mixture moist. Cook until mixture thickens and flavors blend, about 40-45 minutes. Preheat oven to 300oF. In heavy 10-inch ovenproof skillet, heat oil over medium-high heat. When hot, add chops and sauté 1-1 1/2 minutes each side, until browned. Place skillet in oven and cook another 10-15 minutes, turning occasionally. Serve with pineapple-apple chutney.

Yield: 4 servings
Calories: 338
Fat: 13g
Fiber: 2g

Veal Paprikash

Veal Paprikash

15 ounces boneless lean veal cutlets (cut from leg)
1/2 C. fresh lemon juice
3/4 C. nonfat sour cream
2 tsp. cornstarch
1 T. + 1 tsp. all-purpose flour
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
2 tsp. vegetable oil
2 medium onions, thinly sliced
1 T. + 1 tsp. mild or 1 tsp. hot Hungarian paprika
3/4 C. low-sodium chicken broth

Place veal between 2 sheets of wax paper; with meat mallet or bottom of heavy saucepan, gently pound veal to 1/8″ thickness. Remove and discard wax paper; set veal aside. Pour juice into gallon-size sealable plastic bag; add veal. Seal bag, squeezing out air; turn to coat veal. Refrigerate 1 hour, turning bag occasionally. Drain veal, reserving 3 T. of the juice; pat veal dry. In small bowl, combine sour cream, cornstarch and reserved juice, stirring until cornstarch is dissolved; set aside. On sheet of wax paper or paper plate, combine flour, salt and pepper; one at a time, place each veal cutlet into flour mixture, coating one side only. In large nonstick skillet, heat 1 tsp. of the oil; add veal, flour-side down. Cook over medium heat, turning once, 7-8 minutes, until veal is cooked through and golden brown. With slotted spoon, remove veal from skillet; set aside. In same skillet, heat remaining 1 tsp. oil; add onions. Cook over medium heat, stirring frequently, 8-10 minutes, until onions are golden brown; reduce heat to low. Sprinkle onions with paprika; cook, stirring constantly, 2-3 minutes, until onions are evenly coated (do not burn). Add broth to onion mixture; bring liquid to a boil, scraping up browned bits from bottom of skillet. Cook over high heat, stirring occasionally, until liquid is reduced in volume by about half; reduce heat to low. Stir reserved sour cream mixture into onion mixture; cook, stirring occasionally, 3 minutes, until mixture comes just to a boil. Reduce heat; add veal, spooning some of the onion mixture over veal. Cook 1-2 minutes, until veal is heated through (do not boil). Divide evenly among 4 plates and serve.

Yield: 4 servings
Serving Size: 3oz. Veal with 1/2 C. Onion Mixture

Calories: 210
Fat: 5g
Fiber: 1g

Chicken Thighs Pizzaiolo On Pappardelle

Chicken Thighs Pizzaiolo On Pappardelle

1 tsp. olive oil
1 C. thinly sliced mushrooms
2 garlic cloves, minced
10 ounces skinless boneless chicken thighs
1/2 tsp. freshly ground black pepper
1 C. marinara sauce
3 ounces skim-milk mozzarella cheese, grated
6 ounces pappardelle pasta (or other wide egg noodle)
1/4 C. minced fresh basil, or 1 T. dried

Preheat oven to 375o F. Spray 12″ au gratin dish or 11 x 7″ baking dish with nonstick cooking spray. In medium nonstick skillet, heat oil; add mushrooms and garlic. Cook over medium-high heat, stirring frequently, 5 minutes, until mushrooms are browned and tender. Remove from heat; set aside. Place chicken into prepared dish; sprinkle evenly with pepper. Pour marinara sauce over chicken. Top with mushroom mixture; sprinkle evenly with cheese.
Bake 20-25 minutes, until chicken is cooked through and juices run clear when pierced with fork. Meanwhile, in large pot of boiling water, cook pappardelle 10-12 minutes, until tender. Drain, discarding liquid; place into serving bowl. Top pappardelle with chicken mixture; sprinkle with basil.

Yield: 4 servings
Serving Size: 1/4 Chicken Mixture, 1 C. pasta

Calories: 360
Fat: 10g
Fiber: 1g

Asparagus with Sherry-Wine Vinaigrette

Asparagus with Sherry-Wine Vinaigrette

3 C. diagonally sliced asparagus spears (2″ pieces)
2 T. sherry-wine vinegar
1 T. + 1 tsp. sesame oil
1 tsp. granulated sugar
1/4 tsp. salt
2 T. chopped fresh chives
2 tsp. sesame seeds, toasted

In large pot of boiling water, cook asparagus 2 minutes; drain. Rinse under cold running water; drain well and dry with paper towels. Set aside. In large bowl, whisk together vinegar, 1 T. + 1 tsp. water, the oil, sugar and salt; add cooked asparagus. Toss to mix well. To serve, spoon asparagus mixture onto plates and then sprinkle each with one-fourth of the chives and sesame seeds.

Yield: 4 servings
Calories: 77
Fat: 6g
Fiber: 1g