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

Mini Chimichangas

Mini Chimichangas

1 T. olive oil
1 C. thinly sliced onions
1 C. julienned red bell pepper
1 C. julienned zucchini
1 medium jalapeno pepper, seeded, deveined and minced
1 garlic clove, minced
2 T. red-wine vinegar
1/2 tsp. mild or hot chili powder
1/2 tsp. ground cumin
1/2 tsp. salt
4 ounces skinless boneless cooked chicken breast, shredded
3 T. chopped fresh flat-leaf parsley
Twelve 6″ flour tortillas
3 ounces sharp cheddar cheese, finely shredded
1/4 C. egg substitute
1/3 C. + 2 tsp. nonfat sour cream

Preheat oven to 400oF. Spray baking sheet with nonstick cooking spray. To prepare filling, in medium nonstick skillet, heat oil; add onions. Cook over
medium heat, stirring frequently, 3-4 minutes, until onions are tender. Add bell pepper, zucchini, jalapeno pepper, garlic and 1/4 C. water; bring liquid to a boil. Cook over medium heat, stirring frequently, 7 minutes, until vegetables are tender. Add vinegar, chili powder, cumin and salt; cook, stirring frequently, 3 minutes longer. Stir in chicken and parsley; remove from heat. Onto bottom third of each tortilla, spoon an equal amount of filling and cheese; fold tortillas envelope-fashion to enclose. Place filled tortillas, seam-side down and 2″ apart, on prepared baking sheet; brush evenly with egg substitute and spray
lightly with nonstick cooking spray. Bake 20 minutes, until tortillas are golden
brown. Serve each filled tortilla topped with 1 1/2 tsp. sour cream.

Makes 6 servings
Calories: 282
Fat: 12g
Fiber: 2g

Lamb Chops with Mint Glaze

Lamb Chops with Mint Glaze

1/2 C. white vinegar
2 T. minced fresh mint leaves
1 T. mint jelly
Four 3-ounce rib lamb chops
1/4 tsp. salt
1/4 tsp. freshly ground black pepper

Spray rack in broiler pan with nonstick cooking spray. Preheat broiler. To prepare mint glaze, in mini-food processor, combine vinegar, mint and mint jelly; puree until smooth. Transfer vinegar mixture to small saucepan; bring to a boil. Reduce heat to low; simmer 5 minutes, until slightly syrupy. Sprinkle lamb chops on both sides with salt and pepper; place onto prepared rack. Spread twice with some of the mint glaze; broil 4″ from heat 2 minutes. Turn chops over. Spread lamb twice with some of the remaining mint glaze; broil 2-3 minutes, until cooked through. Transfer each lamb chop to plate; top evenly with remaining mint glaze.

Yield: 4 servings
Serving Size: 1 chop & 2 tsp. Mint Glaze

Calories: 150
Fat: 7g
Fiber: 0g

Succulent Zucchini Bread

Succulent Zucchini Bread

butter-flavored cooking spray
3 large eggs or 3/4 C. egg substitute
1/3 C. canola oil
7 packets Artificial Sweetener
1 T. natural vanilla
1 8-ounce can crushed pineapple, packed in natural juice, well drained
2 C. grated zucchini
1 1/2 C. all-purpose flour
1 1/2 C. whole wheat flour
2 tsp. baking soda
1/2 tsp. baking powder
1 1/2 tsp. ground cinnamon
3/4 tsp. ground nutmeg
1 tsp. salt (optional)
1 C. chopped walnuts or pecans (optional)

Preheat the oven to 375°F. Lightly coat two 8-inch loaf pans with cooking spray. In a large bowl, beat the eggs; add the oil, sweetener, vanilla, pineapple, and zucchini. In a second large bowl, sift together the all-purpose flour, whole wheat flour, baking soda, baking powder, cinnamon, nutmeg, and salt (if using). If using, add the walnuts and toss. Mix the dry ingredients into the egg mixture until just combined. Spoon into the prepared loaf pans. Bake for 40 minutes or until a tester inserted near the middle comes out clean. Cool in pan for 5 minutes, then turn out and cool on wire racks.

Yield: 2 loaves, 10 servings each
Calories: 118
Fat: 5g
Fiber: 2g

Manhattan Special Bagel with Sun-Dried Tomato Spread

Manhattan Special Bagel with Sun-Dried Tomato Spread

1 C. fat-free ricotta cheese
4 sun-dried tomatoes, soaked in warm water for 10 minutes and drained
3 T. thinly sliced scallion
2 T. finely minced parsley
1 T. fresh lemon juice
2 3-ounce bagels, split

The night before, place the ricotta cheese in a fine sieve set over a bowl. Cover and refrigerated to drain. Finely mince soaked sun-dried tomatoes and mix with scallion, parsley, and lemon juice. Cover and refrigerate overnight. Next morning, combine drained ricotta (discard any liquid in the bowl) and sun-dried tomato mixture. Transfer mixture to a pretty serving bowl and supply a decorative spreader. Lightly toast the bagels: cut into quarters, and arrange in a basket.

Yield: 2 servings
Calories: 353
Fat: 2g
Fiber: 3g

Tiny Blueberry Pancakes

Tiny Blueberry Pancakes

1/3 C. nonfat buttermilk pancake mix
1/4 C. skim milk
butter-flavored cooking spray
1/3 C. fresh blueberries
1/4 C. sugar-free maple syrup, warmed

Mix pancake mix and skim milk according to package directions. Lightly coat a nonstick griddle or skillet with cooking spray. Place over medium-hot heat.
Ladle 1/4 C. of pancake batter onto the hot griddle. Sprinkle the top of each pancake with a few of the blueberries. Cook until bottom is lightly browned, about 2 minutes. Turn and cook the other side. Transfer to a warmed plate and pass the syrup to pour over the pancakes.

Yield: 1 serving
Calories: 205
Fat: 0g
Fiber: 5g

Duck Breast with Apples

Duck Breast with Apples

1 tsp. ground allspice
1 tsp. freshly ground pepper
1/4 tsp. salt
4 skinless duck breasts, 5 ounces each, all fat removed
butter-flavored cooking spray
1 medium onion, 5 ounces, minced
2 large cloves garlic, minced
3 fresh sage leaves, minced or 1/4 tsp. rubbed dried
1 tsp. minced fresh rosemary or 1/4 tsp. crushed dried
1/2 ounce low fat, low-sodium ham, chopped
1/2 C. dry white wine
1/2 C. fat-free, no salt added canned chicken broth
2 medium Granny Smith or Fuji apples, 10 ounces total, cored and sliced
1 T. red wine vinegar
extra fresh sage leaves for garnish (optional)

Combine the allspice, pepper, and salt; rub into the duck breasts. Allow to stand at room temperature for 15 minutes. Lightly coat a nonstick skillet with cooking spray. Add the duck breasts and saut over high heat until browned on both sides. Lower heat and cook until medium rare, about another 3 minutes per side. Do not overcook duck breast as it becomes dry and stringy. Transfer duck breasts to a heated platter; keep warm. Add the onion, garlic, sage, rosemary, and ham to the skillet. Stir in wine and broth. Reduce liquid to about 1/3 C. Spray another nonstick skillet with cooking spray and saut apple slices with red winger until they begin to soften, about 4 minutes. Set aside. Add the duck breasts to the reduced sauce and reheat. Place a duck breast on each of 4 serving plates. Top with equal portions of the sauce and apples. Serve immediately.

Yield: 4 servings
Calories: 257
Fat: 7g
Fiber: 3g

Italian Tofu Frittata

Italian Tofu Frittata

1 cup onion, chopped fine
4 cloves garlic, minced
1 cup zucchini, diced
1 cup red bell pepper, diced
2 cups finely chopped kale, (remove stems)
1 cup chopped fresh tomato
1/4 cup chicken or vegetable broth
2 T. red wine vinegar
5 oz firm light tofu, drained
4 egg whites
1 T. dried Italian seasoning
1/4 tsp. turmeric
salt and white pepper to taste
2 T. chopped fresh parsley

Prepare vegetables by chopping them and having them ready. Pureé tofu with egg whites, Italian seasoning and turmeric in blender. In 10 inch non-stick pan, sauté onion, garlic, zucchini, bell pepper, kale, and tomato for about 1 minute over medium low heat, stirring often with a little nonstick spray or a bit of water. Add broth and red wine vinegar. Pour tofu mixture over vegetables, cover and cook over low heat until mixture is completely firm and cooked, about 12 minutes. Top with chopped parsley.

Yield: 4 servings
Calories: 130
Fat: 3.7g
Fiber: 4g

Perfect Oatmeal

Perfect Oatmeal

2 1/4 cups water
dash salt
1 cup regular rolled oats
1/2 tsp. cinnamon
1/2 cup raisins
1/4 cup chopped walnuts
soy milk, or skim milk

butter, as desired
sweetener such as molasses, or honey

Combine the water and salt in a small saucepan and turn the heat to high. When the water boils, turn the heat to low, add oatmeal, and cook, stirring, until the water is just absorbed, about 5 minutes. Add cinnamon, raisins, and walnuts, stir, cover the pan and turn off heat. Let set for 5 minutes. Serve with milk and sweetener.

Yield: 2 servings
Calories: 362
Fat: 12.6g
Fiber: 8g

Spicy Chicken and Plantain Kababs

Spicy Chicken and Plantain Kababs

4 boneless chicken breasts
2 ripe plantains (peeled and cut into 1-inch thick pieces)

Marinade:
2 tsp. onion powder
2 tsp. garlic powder
1/2 tsp. nutmeg
1/2 tsp. cinnamon
1 tsp. dried thyme
1 jalapeno pepper (seeded and finely chopped)
2 limes zested and juiced
1 C. passion fruit juice

For the marinade: Combine onion and garlic powders, nutmeg, cinnamon, thyme, jalapeno, lime zest and juice and passion fruit juice in a nonporous mixing bowl. Mix well, cover and allow to sit for 1 hour. Cut chicken breast into 1-inch thick cubes. Place chicken cubes into marinade, cover and allow to sit overnight. Thread chicken cubes and plantain pieces onto the bamboo skewers that have been soaked in water. Place the remainder of marinade into saucepan and bring to a boil for about 5 minutes. Remove the saucepan from the fire and use the liquid to baste the skewers when grilling. Grill skewers until chicken is white in the center.

Yield: 4 servings
Calories: 297
Fat: 2g
Fiber: 3g

Swiss Steak with Gravy

Swiss Steak with Gravy

1 T. + 1 tsp. all-purpose flour
1 tsp. paprika
1/2 tsp. freshly ground black pepper
Pinch garlic powder
One 15-ounce piece boneless lean beef round steak (3/4″ thick)
1 C. low-sodium beef broth
1 C. tomato sauce (no salt added)
2 medium onions, minced
1/2 medium celery stalk, minced
1/4 medium carrot, minced
1/4 medium green bell pepper, minced
1 slice crisp-cooked bacon, crumbled
1/4 tsp. dried marjoram

Preheat oven to 300o F. On sheet of wax paper or paper plate, combine flour, paprika, 1/4 tsp. of the black pepper and the garlic powder. Add steak, turning to coat evenly; rub flour mixture into steak. Cut steak into 4 equal pieces. In medium heatproof skillet, cook steak over medium heat, turning once, 8-10 minutes, until browned on both sides and cooked through. Add broth, tomato sauce, onions, celery, carrot, bell pepper, bacon, marjoram and remaining 1/4 tsp. black pepper; cook, scraping up browned bits from bottom of skillet, 5 minutes, until heated through and well combined. Bake, covered, 1 1/2-2 hours, until beef is very tender. Divide evenly among 4 plates and serve.

Yield: 4 servings
Serving Size: 3oz. steak w/ 1/2 C. Gravy

Calories: 214
Fat: 6g
Fiber: 2g

Tandoori Cornish Hens

Tandoori Cornish Hens

1 Cornish hen
1/2 tsp. chili powder
pinch of salt (optional)
pinch of freshly ground black pepper (optional)
1 T. fresh lime juice
1/3 C. fat-free plain yogurt
1 clove garlic, chopped
1/3 (1 inch) piece fresh ginger, coarsely chopped
1/3 small onion, coarsely chopped
1/3 tsp. cumin seeds
1/8 tsp. ground turmeric
lime, cut into wedges (optional)
fresh cilantro or parsley sprigs (optional)

Thaw the hen if frozen. Rinse, remove the giblets and neck, and pat dry. Make several slits in the skin, then split the hen in half along the breastbone. Mix together 1/3 tsp. of the chili powder, salt, pepper, and lime juice. Rub the mixture all over the poultry and set aside for about 15 minutes. In a blender, puree the yogurt, garlic, ginger, onion, cumin, turmeric, and the remaining chili powder. Place the poultry pieces in a bowl and add the yogurt mixture. Mix well to coat all the pieces. Cover and refrigerate for at least 8 hours, turning occasionally. Preheat the oven to 400 degrees F. Place the hen, skin side up, on a rack in a roasting pan. Spoon the yogurt mixture over it from time to time until thoroughly cooked, 45 to 60 minutes or until the hen is very tender. Test for doneness by pricking the skin of the thigh; the juice should run clear. Serve hot. Remove the skin before eating, and garnish with lime and cilantro or parsley, if using.

Yield: 2 servings
Calories: 244
Fat: 14.6g
Fiber: 1.1g

Cold Artichoke Starter

Cold Artichoke Starter

2 large artichokes, about 10 ounces each
1/4 C. white wine vinegar
1 tsp. mustard seeds
1/2 tsp. whole peppercorns
water
2 shallots, minced
1/2 C. finely chopped flat-leaf parsley
1/3 C. finely minced fresh herbs — all or 1 or the following: chervil, dill, thyme, or tarragon
1 tsp. capers, rinsed
1 small clove garlic, minced
juice and grated zest of 1 lemon
1 T. olive oil
freshly ground pepper

Remove coarse outer leaves from artichokes and trim stems flush with the base. Using a sharp knife, cut off top third of each artichoke. Trim thorny tips from remaining leaves and rinse under running cold water.
Place artichokes side by side in a pot just large enough to hold them securely. Add vinegar, mustard seeds, and peppercorns to the bottom of the pot. Fill with water to come about half way up the sides of the artichokes. Cover and bring to a boil over high heat.
Reduce heat and simmer, partially covered, until artichoke bottoms are tender when pierced, about 35 minutes. Drain. Transfer artichokes to a small metal pan and place in freezer for about 15 to 20 minutes, until chilled. Or, cover and refrigerate artichokes until the next day. In a small bowl, combine the shallots, parsley, herbs, capers, garlic, lemon juice, lemon zest, and olive oil. Using a sharp knife, cut chilled artichokes in half lengthwise. Remove sharp-pointed inner leaves and scoop out the fuzzy centers. Set each half on a salad plate and top with an equal portion of the shallot mixture and season with pepper.

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

Steak and Mushroom Soup

Steak and Mushroom Soup

2 medium onions, about 1/2 pound, coarsely chopped
3 garlic cloves, minced
2 carrots, peeled and finely chopped
2 ribs celery, finely chopped
3 T. unbleached all-purpose flour
1 tsp. crushed dried thyme
1/2 tsp. lemon pepper seasoning
1 1/2 pounds lean beef top round steak, trimmed of all fat and cut into 1-inch cubes
1 14 1/2-ounce can low-sodium diced tomatoes
1 pound button mushrooms, cleaned and thickly sliced
7 C. fat-free low-sodium canned beef broth
1 large bay leaf
1 pound Swiss chard, coarsely chopped

Put onion, garlic, carrots, and celery in a 5-quart or larger crockery slow cooker. In a large self-sealing plastic bag, combine flour, lemon pepper seasoning and thyme. Add beef cubes and toss to coat evenly. Place meat on top of the onion mixture. Cover the meat with the tomatoes and their juice. Top with the mushrooms. Pour beef broth into slow cooker. Add the bay leaf. Do not stir. Cover and cook on LOW for 8 1/2 to 9 1/2 hours or on HIGH for 4 1/4 to 4 3/4 hours. Add the chard and stir the soup, removing and discarding the bay leaf.. Cover and cook on LOW for 30 minutes or on HIGH for 15 minutes. To serve, ladle soup into bowls.

Yield: 12 servings
Serving Size: 1 Cup

Calories: 139
Fat: 3g
Fiber: 2g

Tomato-Herb Yogurt Cheese

Tomato-Herb Yogurt Cheese

4 sun-dried tomato halves (not oil-packed)
1 C. Yogurt Cheese
1/4 C. chopped basil
1 garlic clove, crushed
1/2 tsp. minced thyme
1/4 tsp. salt
1/4 tsp. freshly ground black pepper

In a small bowl, soak the tomatoes in warm water until pliable, about 10 minutes. Drain and chop the tomatoes. In the small bowl, combine the tomatoes, Yogurt Cheese, basil, garlic and thyme. Refrigerate, covered, until chilled, at least 1 hour. Stir well before serving.

Yield: 4 servings
Calories: 55
Fat: 0g
Fiber: 0g

Roasted Potatoes with Salsa Verde

Roasted Potatoes with Salsa Verde

2 ancho chiles
1 medium onion, halved and sliced
4 medium Yukon gold potatoes (about 2 pounds), diced into 1-inch cubes
1 T. dried oregano
Salt and pepper
2 T. olive oil, or an olive
oil spray
4 cloves garlic, pressed
4 tomatillos, husks removed and finely chopped
1/2 tsp. ground cumin
1/2 tsp. ground coriander
1/4 tsp. ground cinnamon
1/4 tsp. ground allspice
2 poblanos, roasted, skinned and chopped
1 chopped serrano or jalapeño (optional)
Juice of 2 limes
1/4 C. chopped fresh cilantro
1/2 C. shredded queso enchilado or good-quality Monterey Jack cheese

Preheat oven to 375°F. Roast anchos in dry sauté pan until softened and aromatic. Remove stems and seeds, tear into pieces, and grind to a powder with a spice grinder or mortar and pestle. In a bowl, toss the ancho chile powder, half the onions, potatoes, oregano, salt, pepper and oil. Coat a baking sheet with oil and distribute potato mixture evenly. Roast for 15 minutes, turn and continue cooking until potatoes are done, about 15 to 20 minutes longer. While potatoes roast, sauté remaining onions for 5 minutes in a saucepan with a little olive oil. Add garlic. Cook another 5 minutes, adding a little water if vegetables begin to stick. Add next 7 ingredients and simmer for 10 minutes. Remove from heat and mix in lime juice. Taste and adjust seasonings. To serve, arrange potatoes on a platter and top with salsa, cilantro and cheese.

Yield: 6 servings
Calories: 141
Fat: 4g
Fiber: 3.7g

Bacon-Wrapped Shrimp

Bacon-Wrapped Shrimp

8 ounces cooked Canadian-style bacon, cut in 12 slices
12 medium shrimp, shelled and deveined
1 medium red bell pepper, seeded and cut into 12 strips
1 T. + 1 1/2 tsp. reduced-sodium teriyaki sauce
1 T. + 1 1/2 tsp. low-sodium chili sauce
1 T. hoisin sauce

Place bacon on rack; cover with paper towel. Microwave on High 1 minute; pat dry on paper towel. Let cool slightly. Wrap one shrimp and one pepper strip in each piece of bacon; secure with wooden pick. Place in 11 x 7″ baking dish. Repeat with remaining bacon, shrimp and bell pepper. In small bowl, combine the teriyaki, chili and hoisin sauces with 2 T. water; pour over shrimp. Cover and refrigerate 2 hours, turning once. Uncover and microwave on High 3-4 minutes, until shrimp are cooked through. Let stand 5 minutes before serving.

Yield: 2 servings
Calories: 276
Fat: 8g
Fiber: 0g

Grilled Ostrich Filets with Roasted Vegetables and Cannellini Beans

Grilled Ostrich Filets with Roasted Vegetables and Cannellini Beans

olive oil cooking spray
3 C. canned cannellini beans, drained and rinsed well
1 to 2 garlic cloves, minced
3 plum tomatoes, 9 ounces, seeded and thinly sliced lengthwise
4 ounces portobello mushrooms, thinly sliced
6 ounces sugar snap peas, strings removed
1 1/2 T. red wine vinegar
1 T. olive oil
1 T. chopped fresh flat-leaf parsley
freshly ground pepper
4 4-ounce ostrich filets
olive oil cooking spray
freshly ground pepper

Preheat oven to 425°F. Spray a 9 X 13-inch (22.5 X 32.5 cm) baking pan with cooking spray. Spread the beans in the bottom of the pan; sprinkle with minced garlic and stir. Top with sliced tomatoes, mushrooms, and sugar snap peas, placing each in a separate section on top. Sprinkle with vinegar and olive oil. Sprinkle with parsley and pepper. Roast 18 to 20 minutes, stirring gently after 15 minutes, until the mushrooms are tender and sugar snap peas are crisp cooked. While vegetables are roasting, spray the grill with cooking spray, and grill ostrich for 2 to 3 minutes per side, turning once. Grind fresh pepper over ostrich and let stand for 1 minute. Cut each filet into thin slices. To serve, divide the beans and vegetables on 4 dinner plates; place a fanned ostrich filet in the center.

Yield: 4 servings
Calories: 380
Fat: 6g
Fiber: 10g

Risotto with Peas and Scallions

Risotto with Peas and Scallions

3 1/2 C. low-sodium chicken broth
1 T. + 1 tsp. vegetable oil
1 medium onion, finely chopped
7 ounces arborio or other short-grain rice
8 fluid ounces (1 C.) dry white wine
1 C. frozen small green peas
3/4 C. sliced scallions (white and green parts)
Freshly ground black pepper to taste

In medium saucepan, bring broth to a boil. Reduce heat to low; let simmer until ready to use. In separate medium saucepan, heat oil; add onion. Cook over medium heat, stirring frequently, 1 minute. Add rice; stir to coat. Continuing to stir, cook 1 minute longer. Add wine and 1 C. of the simmering broth; cook, stirring frequently, until most of the liquid is absorbed. Stir in 1 C. of the remaining simmering broth, the peas and 1/2 C. of the scallions; cook, stirring constantly, until liquid is absorbed. Add remaining broth; cook, stirring constantly, until absorbed and mixture is creamy; stir in pepper. Serve sprinkled with remaining scallions.

Yield: 4 1-cup servings
Calories: 326
Fat: 6g
Fiber: 3g

Plantain Cereal

Plantain Cereal

2 large, green plantains
3 C. water
3/4 tsp. salt
2 tsp. sugar
skim milk

Peel plantains and grate very coarsely with hand grater or in a food processor. In medium saucepan, stir together water, salt and sugar. Bring to a boil.
Stir in grated plantain and any juice. Reduce heat and cook at a simmer until it is almost smooth, about 10 minutes, stirring occasionally. To serve, divide among 4 bowls and pass skim milk separately.

YIELD: 4 servings
Serving Size: 1 C.

Calories, 131
Fat: 0g
Fiber: 2g

Blackberries with Citrus Sauce

Blackberries with Citrus Sauce

3 T. fresh orange juice
2 T. granulated sugar
2 T. fresh lemon juice
1 T. fresh lime juice
1 1/2 tsp. cornstarch
1/2 tsp. grated orange zest
1/2 tsp. grated lemon zest
1/2 tsp. grated lime zest
3 C. blackberries

To prepare sauce, in small saucepan, with wire whisk, combine orange juice, sugar, lemon and lime juices, cornstarch, fruit zests and 1/3 C. cold water, blending until cornstarch is dissolved. Cook mixture over medium heat, stirring constantly, 3 minutes, until thickened. Divide berries evenly among 4 dessert dishes; top each portion with one-fourth of the sauce.

Yield: 4 servings
Calories: 93
Fat: 0g
Fiber: 5g

Roast Pork in Red Chile Sauce

Roast Pork in Red Chile Sauce

6 medium dried ancho peppers, seeded and torn into pieces
Boiling water
1/2 C. chopped onion
3 large garlic cloves, sliced
2 tsp. granulated sugar
1/2 tsp. ground cumin
1 bay leaf
1/2 tsp. grated orange zest
1/4 tsp. dried oregano leaves
1/4 tsp. dried thyme leaves
1 tsp. corn oil
1 1/2 C. low-sodium chicken broth
1/2 C. fresh orange juice
1/4 C. cider vinegar
1 tsp. pureed canned chipotle peppers in adobo sauce
One 2-pound 13-ounce boneless pork loin
1 C. thinly sliced red onions
1 small navel orange, sliced
6 large or 10 small pimiento-stuffed green olives, sliced

In medium nonstick skillet, toast ancho peppers over medium heat, stirring constantly, 30 seconds, until fragrant. Transfer toasted peppers to medium bowl; add boiling water to cover. Let stand 15 minutes. Drain peppers; transfer to food processor or blender. Add chopped onion, garlic, sugar, cumin, bay leaf, zest, oregano and thyme; puree until almost smooth. In same skillet, heat oil; add ancho pepper mixture. Cook over medium-high heat, stirring frequently, 3-5 minutes, until very thick. Add 1/2 C. of the broth, the juice and vinegar; bring mixture to a boil. Reduce heat to low; simmer, stirring occasionally, 30 minutes. Remove from heat; cool to room temperature. In small bowl, combine remaining 1 C. broth, 1/3 C. of the ancho pepper mixture and the pureed chipotle peppers; cover. In gallon-size sealable plastic bag, combine remaining ancho pepper mixture and pork. Seal bag, squeezing out air; turn to coat pork. Refrigerate ancho pepper mixture and pork overnight. Preheat oven to 400oF. Spray roasting pan and rack with nonstick cooking spray. Drain pork; discard marinade. Place pork on prepared rack; roast 10 minutes. Reduce oven temperature to 325oF; roast 1 1/4 hours, until meat thermometer registers internal temperature of 175oF (do not overcook). Transfer roast to serving platter; keep warm. Add 1/2 C. water to roasting pan; place pan over medium heat. Cook, stirring constantly, scraping up browned bits from bottom of pan; remove and discard any at that rises to surface. Add reserved ancho pepper mixture; stir to combine. Transfer ancho pepper mixture to small saucepan; bring to a boil. Reduce heat to low; simmer, stirring occasionally, 15 minutes. Slice pork. Top pork with small amount of ancho pepper mixture; surround with red onion, orange and olive slices. Serve with remaining ancho pepper mixture.

Yield: 12 servings
Serving Size: 3oz. Pork & 3 T. Sauce

Calories: 205
Fat: 8g
Fiber: 1g

Parmesan Cheese Straws

Parmesan Cheese Straws

Cooking spray
1/2 C. grated Parmesan cheese
2 tsp. chili powder
1/2 tsp. ground cumin
Three 12-by-17-inch sheets phyllo dough, at room temperature
Preheat oven to 400 degrees. Coat a large nonstick baking sheet with cooking spray.

In a small bowl, combine cheese, chili powder and cumin. Place sheets of phyllo on a work surface and cover them with a damp towel. Remove the first sheet and place it with short side toward you. Coat with nonstick cooking spray (butter-flavored is nice), then sprinkle with about 2 tsp. of the cheese mixture; fold the phyllo in half to form a 12-by-8 1/2-inch rectangle. Spray the phyllo again and sprinkle with 2 more tsp. of cheese mixture; fold in half again to form a 6-by-4 1/4-inch rectangle. Spray again and sprinkle with just a bit of the cheese mixture; with a serrated knife, cut into 8 short strips. Transfer strips to the baking sheet, placing them about 1/2 inch apart. Repeat process two more times to make 24 cheese straws. Bake until cheese straws are crisp and golden, 8 to 10 minutes. Cool on wire racks.

Yield: 8 servings
Calories: 47
Fat: 2g
Fiber: 0g

Lemon-Ricotta Crepes

Lemon-Ricotta Crepes

1 1/4 C. part-skim ricotta cheese
1/4 C. fresh lemon juice
2 T. granulated sugar
1 T. grated lemon zest
4 prepared crepes (6″ diameter), heated

In small bowl, combine ricotta cheese, lemon juice, sugar and lemon zest. Spoon one-fourth of the cheese mixture onto center of each crepe; roll up to enclose.

Yield: 4 servings
Calories: 180
Fat: 7g
Fiber: 0g

Pan-Roasted Venison with Dried Cherry Sauce

Pan-Roasted Venison with Dried Cherry Sauce

4 4-ounce venison loin steaks
salt (optional) and freshly ground pepper
olive oil cooking spray
1 tsp. olive oil
1/4 C. chopped shallots
1/2 C. dry red wine
1 C. canned fat-free low-sodium chicken broth
1/2 T. cornstarch dissolved in 1 T. water
1/3 C. dried no sugar added dried cherries

Season the venison steaks with salt (if using) and freshly ground pepper. Lightly spray a large nonstick skillet with cooking spray and place over high heat. Swirl in the olive oil and when it sizzles, add the venison steaks. Sear for about 2 minutes per side, until well browned. Transfer to a heated platter; keep warm. Add the shallots and red wine to the skillet and cook, stirring, until shallots are wilted and the wine is reduced by half, about 5 minutes. Whisk in the broth and dissolved cornstarch. Lower the heat and cook, stirring, until mixture thickens, about 5 minutes. Add the dried cherries and venison steaks to the skillet and continue to cook, turning the venison once, for another 2 to 3 minutes. To serve, place a venison steak on each of 4 dinner plates. Spoon on some of the cherry sauce. Serve immediately.

Yield: 4 servings
Calories: 203
Fat: 4g
Fiber: 1g