Crustless Tomato-Pepper Quiche

Crustless Tomato-Pepper Quiche

2 tsp. olive oil
2 medium red bell peppers, diced
1 medium green bell pepper, diced
1 medium onion, minced
1 C. chopped tomato
2 whole eggs
3 egg whites
1 C. low-fat (1%) milk
1/4 C. grated Parmesan cheese
1/4 tsp. salt
1/4 tsp. black pepper
2/3 C. flour
1 C. bottled salsa

Preheat oven to 350°F. Spray 9-inch quiche pan without a removable bottom) or 7- x 11-inch baking pan with nonstick cooking spray. In a large nonstick skillet, heat oil over low heat. Add red and green bell peppers and onion, and cook, stirring frequently, until vegetables have softened, about five minutes. Stir in tomato and cook until almost all liquid has evaporated, about five minutes. Transfer vegetables to a large mixing bowl and set aside to cool to room temperature. In a large bowl, beat together whole eggs and egg whites. Stir in milk, Parmesan, salt and black pepper, and mix until well combined. Whisk in flour. Transfer vegetables to prepared pan. Pour egg mixture over vegetables and bake until eggs are just set, about 35 minutes. Cool quiche 10 minutes before cutting into six wedges. Serve topped with salsa.

Yield: 6 servings
Calories: 169
Fat: 5.1g
Fiber: 1.8g

Easy Green Grape Granita

Easy Green Grape Granita

3 C. seedless green grapes
2 T. 100 percent apple juice
juice of 1 lime
1 fresh mint leaf (optional)

Blend grapes, juices and mint until smooth. Freeze mixture in shallow baking pan until it’s almost solid — 1 to 2 hours depending on your freezer. Remove from freezer, break up pieces and blend in blender again. Serve with lime wedge.

YIELD: 4 servings
Calories: 91
Fat: 1g
Fiber: 1g

Bow Ties with Green Chilies & Shrimp Sauce

Bow Ties with Green Chilies & Shrimp Sauce

1/3 C. canned chicken broth diluted with 1/3 C. water, or 2/3 C. homemade chicken broth
16 medium shrimp, unshelled
2 garlic cloves, peeled
1/3 C. reduced-fat sour cream
1/4 C. chopped fresh basil leaves
8 ounces bow-tie pasta
1 1/2 C. carrot matchsticks
2 tsp. olive oil
1 medium onion, chopped
1 can (4 ounces) diced mild green chilies, drained
4 C. (loosely packed) stemmed spinach, cut into 1/2-inch-wide strips
1 lemon, cut into wedges

In a medium saucepan, bring diluted broth to a boil over medium-high heat. Add shrimp and garlic, and return to a boil. Cover, reduce heat to medium and simmer until shrimp are just cooked, about two minutes. Reserving cooking liquid, transfer shrimp and garlic to a plate and set aside until cool enough to handle. Shell and devein shrimp, then place in food processor and process to form a paste. Add sour cream and continue processing until smooth and well combined. Add cooked garlic and about 1/3 C. of reserved cooking liquid and process to puree garlic. Stir in half of basil and set sauce aside. In a large pot of boiling water, cook pasta according to package directions. About two minutes before pasta is done, add carrot matchsticks. Meanwhile, in a small nonstick skillet, heat oil over medium-high heat. Add onion and green chilies and cook until onion begins to soften, about three minutes. Stir in shrimp sauce and remaining 2 T. basil and remove from heat. Place spinach in serving bowl. Drain pasta and carrots in a colander, then add hot pasta to serving bowl. Add shrimp sauce and toss to distribute ingredients. Serve with lemon wedges.

Yield: 4 servings
Calories: 306
Fat: 5.8g
Fiber: 6.9g

Cajun Grilled Duck with Tomato-Melon Salsa

Cajun Grilled Duck with Tomato-Melon Salsa

1 tsp. dried thyme
1 tsp. black pepper
1 tsp. salt
1/2 tsp. sugar
1/2 tsp. garlic powder
1/2 tsp. onion powder
1/4 tsp. cayenne pepper
4 skinless, boneless duck breast halves (about 5 ounces each)
2 T. red currant jelly
4 tsp. balsamic vinegar
2 tsp. Dijon mustard
3 C. cubed (1/2-inch) cantaloupe
3/4 C. cubed (1/2-inch) cucumber
1/2 C. cubed (1/2-inch) tomato
1/3 C. minced red onion

In small bowl, stir together thyme, black pepper, 3/4 tsp. salt, sugar, garlic powder, onion powder, and cayenne. Rub the spice mixture over both sides of the duck. Preheat a grill to medium heat. Lightly oil a grill rack. Cook duck 8 to 10 minutes, turning over once, until medium-rare. Remove and set aside. Meanwhile, in medium bowl, whisk together remaining 1/4 tsp. salt, currant jelly, vinegar, and mustard until well combined. Add cantaloupe, cucumber, tomato, and red onion and toss to combine. Slice duck crosswise on the diagonal. Serve with tomato-melon salsa.

Yield: 4 servings
Calories: 213
Fat: 2.9g
Fiber: 2g

Thai Green Chicken Curry

Thai Green Chicken Curry

1/2 C. cilantro, including roots if there are any
3 fresh jalapeno peppers, halved and seeded
3 scallions, cut into large chunks
3 cloves garlic, peeled
1 T. olive oil
1 1/2 tsp. grated lime zest
2 T. fresh lime juice
2 tsp. soy sauce
1 tsp. anchovy paste
1 tsp. ground ginger
1 tsp. ground cumin
1 tsp. ground coriander
1/2 tsp. salt
3 large carrots, quartered lengthwise and thinly sliced crosswise
1 pound small red potatoes, cut into 1/2-inch chunks
2 pounds skinless, boneless chicken thighs, cut into 1-inch chunks
1 1/2 C. milk
3/4 tsp. coconut extract
1 1/2 C. frozen peas

In a blender or mini food processor, combine cilantro, jalapenos, scallions, garlic, oil, lime zest, lime juice, soy sauce, anchovy paste, ginger, cumin, coriander, and salt. Puree to a paste. In large nonstick skillet, cook paste 5 minutes over low heat. Add carrots, potatoes, and 3/4 C. water and bring to a boil. Reduce to a simmer and cook 5 minutes. Add chicken and cook 5 minutes or until no longer pink. Stir in milk and coconut extract and simmer 10 minutes or until chicken is cooked through. (The mixutre will appear slightly curdled; this is not a problem.) Stir in peas and cook 3 minutes or until heated through.

Yield: 6 servings
Calories: 367
Fat: 11g
Fiber: 5g

Banana Bread

Banana Bread

3/4 cup all-purpose flour
3/4 cup whole wheat flour
1 teaspoon baking powder
1 teaspoon baking soda
1/4 cup sugar
2 tablespoons margarine, melted
3 medium-size ripe bananas, peeled and mashed
1 egg, lightly beaten
Cooking spray

Combine first 4 ingredients in a large bowl. Combine sugar and next 3 ingredients; add to flour mixture, stirring just until dry ingredients are moistened. Pour batter into an 8 1/2 -x4 1/2-x3-inch loafpan coated with cooking spray. Bake at 350 degrees for 50 minutes or until a wooden pick inserted in center comes out clean. Cool in pan on a wire rack 10 minutes; remove from pan, and let cool completely on wire rack.

Yield: 16 (1/2–inch) slices
Calories: 96
Fat: 2.1g
Fiber: 1.7g

The Best Pineapple Cheesecake

The Best Pineapple Cheesecake

Graham Cracker Crust:
butter-flavored cooking spray
14 double graham cracker cookies, finely crushed (1 C.)
2 T. butter, melted
Pineapple Cheesecake:
1/2 C. non-fat buttermilk
1 slice white bread
1/3 C. part-skim ricotta cheese
1 large egg
2 T. natural vanilla
6 packets DiabetiSweet
1/4 C. water
1 12-ounce can crushed pineapple, packed in natural juice, well drained

To prepare crust: Preheat the oven to 350°F. Lightly coat a 9″ pie pan with cooking spray. In a medium bowl, thoroughly mix the graham cracker crumbs and melted butter. Press into prepared pan. Bake for 15 minutes, until lightly browned. (Since ovens vary in temperature, check after 12 minutes. Do not allow it to over-brown.) Cool before filling. To prepare filling: In a food processor or blender, combine everything except the pineapple. Process until smooth. Fold in crushed pineapple. Bake for 45 minutes, until set. Cool in refrigerator. Note: The filling can be baked without the crust.

Yield: 6 servings
Calories: 190
Fat: 8g
Fiber: 1g

Spinach Ravioli in Herbed Tomato Broth

Spinach Ravioli in Herbed Tomato Broth

Olive oil cooing spray
2 shallots, minced
1 10-ounce box frozen chopped spinach, defrosted
1 C. nonfat ricotta cheese
1 large egg
3 T. grated Parmesan cheese
1/4 tsp. freshly ground pepper, or to taste
2 T. minced fresh basil
6 dozen wonton wrappers, about 1 lb.
1 T. unbleached flour, approximately
2 C. (472 ml) dry white wine
1 quart chicken stock
1 medium onion, peeled, sliced, and separated into rings
2 T. minced fresh jalapeño chilies
2 T. minced fresh ginger
4 quarts water
1/4 tsp. salt, optional
1/2 C. loosely packed fresh basil leaves, shredded
1 small fresh tomato, peeled, seeded, and chopped

Coat a heavy nonstick sauté pan with cooking spray and sauté the shallots until wilted, about 4 minutes. Squeeze as much liquid as possible from the spinach. Add to the sauté pan with the ricotta, yolk of egg, Parmesan cheese, pepper, and minced basil. Remove from heat, stir until well blended. Place a wonton wrapper on a flat surface, covering the remaining wrappers with a dampened paper towel to prevent drying out. Place 1 rounded tsp. (5ml) of spinach mixture in the center of the wonton wrapper. Beat egg white with fork. Brush edges of wonton wrapper with egg white. Cover with another wrapper and press edges to seal. Trim edges with a pastry wheel and place finished ravioli on a lightly floured cloth. Repeat until all filling is used. In a large saucepan, bring wine, stock, onion, chilies, and ginger to a boil. Reduce heat to medium-low; simmer for 5 minutes. Meanwhile in a large pot, bring water and salt (if using) to a gentle boil. Add raviolis. After they rise to the surface, cook until tender about 1 minute for al dente. Remove with a slotted spoon; drain well. Stir basil and tomatoes into hot broth. Arrange 6 cooked raviolis on each of 6 heated plates. Ladle hot broth over the raviolis. Serve immediately.

Yield: 6 servings
Calories: 370
Fat: 3g
Fiber: 4g

South-of-the-Border Rice

South-of-the-Border Rice

butter-flavored cooking spray
1/2 C. chopped onion
2 C. canned no-salt, no-fat chicken broth
2 C. raw instant rice
1/4 C. shredded carrot
1/4 tsp. ground cumin
1/8 tsp. cayenne pepper
1/4 C. thinly sliced scallion

Lightly coat a medium nonstick saucepan with cooking spray. Add the onion and saut� over medium heat until the onion wilts, about 4 minutes. Add the broth and bring to a boil. Stir in the rice, carrot, cumin, and cayenne pepper. Cover and remove from heat. Let stand for 5 minutes. Fluff with a fork and serve with a sprinkling of sliced scallions.

Yield: 6 servings
Calories: 133
Fat: 0g
Fiber: 1g

Roasted Whole Cauliflower

Roasted Whole Cauliflower

1 head cauliflower, about 4 lb.
3 T. reduced-fat margarine, at room temperature
1 T. fresh lemon juice
1 T. chopped fresh dill or 1 tsp. (5 ml) dried dill weed
1 T. chopped fresh parsley
1 tsp. grated lemon zest
1 large clove garlic, minced
1/2 tsp. ground cumin
Pinch cayenne pepper

Preheat oven to 350°F. Trim and discard all leaves off the cauliflower. Cut stem flush with the bottom of the head to allow it to sit steadily. In a small bowl, cream together remaining ingredients. Spread mixture evenly over the top and sides of the cauliflower. Place in a large oven-roof casserole and cover tightly with aluminum foil. Roast until cauliflower is fork-tender, about 1 1/4 hours. Carefully transfer whole cauliflower to a large heated serving platter. Spoon any pan juices over the top and serve at once.

Yield: 12 servings
Calories: 31
Fat: 2g
Fiber: 2g

Cod with Caesar Crust

Cod with Caesar Crust

1/4 C. low-fat mayonnaise dressing
2 T. freshly grated Parmesan cheese
1 T. fresh lemon juice
1/2 tsp. salt
1/2 tsp. anchovy paste (optional)
1/4 tsp. freshly ground pepper
1/2 C. fresh bread crumbs (1 slice bread)
3 T. chopped fresh parsley
4 cod fillets (6 oz. each)
Lemon wedges

Preheat oven to 450*F. Combine mayonnaise, parmesan cheese, lemon juice, salt, anchovy paste, and pepper in a small bowl. Combine bread crumbs and parsley on a sheet of wax paper. Spread one side of each cod fillet with mayonnaise mixture, then dip coated side into crumbs to coat. Place crumb side up on a jelly roll pan which has been sprayed with nonstick cooking spray. Bake 15 to 20 minutes or until fish is cooked through and bread crumbs begin to brown. Serve with lemon wedges.

Yield: 4 servings
Calories: 210
Fat: 6g
FIber: 0g

Warm Baked Rice Pudding with Pears

Warm Baked Rice Pudding with Pears

1/2 C. arborio rice
1 1/3 C. skim milk
2 large firm but ripe Anjou pears, 8 oz. total, peeled, cored, and diced
1/4 C. fresh lemon juice
1 tsp. grated lemon zest
3 T. spoonable sugar substitute
1 T. light brown sugar
1/8 tsp. ground cinnamon

In a small saucepan, combine arborio rice and skim milk. Bring to a boil, reduce heat, cover, and simmer, until rice is tender, about 18 minutes. Drain off any milk which has not been absorbed. Preheat oven to 400�F. In a bowl, combine pears, lemon juice, lemon zest, and sugar substitute. Toss to coat evenly. Stir in the cooked rice. Transfer mixture to a shallow baking dish and sprinkle with brown sugar and cinnamon. Bake until heated through, about 15 minutes. Spoon baked pudding into dessert bowls and serve at once.

Yield: 4 servings
Calories: 169
Fat: 1g
Fiber: 2g

Chayote-Potato Cakes

Chayote-Potato Cakes

1 large chayote or Zucchini, shredded (about 2 1/2C.)
1 large boiling potato, peeled an
shredded (about 2 1/2 C.)
1 small yellow onion, shredded
2 medium eggs, beaten
1/4 C. yellow cornmeal
1/2 tsp. ground turmeric
1/2 tsp. freshly ground black pepper
1/2 tsp. salt
1 tsp. canola oil

Accompany with Papaya-Avocado Salsa or Mango Salsa. Place chayote, potato and onion in colander and squeeze out excess moisture. Transfer mixture to medium bowl and mix in egg whites, cornmeal and seasonings. In large nonstick skillet, heat oil over medium heat. Cook cakes in batches, scooping about 1/2 C. into skillet for each cake and pressing down to form 4- to 5-inch disk. Cook until both sides are lightly browned, about 5 minutes per side. Transfer finished cakes to a warm plate and cover. Repeat with remaining mixture, adding more oil to skillet if necessary.

Yield: 6 servings
Calories: 75
Fat: 1g
Fiber: 2g

Papaya-Avocado Salsa

Papaya-Avocado Salsa

2 ripe medium avocados, peeled, pitted and diced
1 ripe papaya, peeled, halved, seeded, and diced
1 large ripe tomato, diced
1/4 C. finely chopped red onion
2 cloves garlic, minced

Combine all ingredients in medium bowl and mix thoroughly. Let set in refrigerator for one hour before serving.

Yield: 12 servings
Calories: 72
Fat: 5g
Fiber: 2g

Vietnamese Seitan Curry

Vietnamese Seitan Curry

1 stalk lemongrass
1 T. curry paste
2/3 C. vegetable stock or water
3 cloves garlic, minced
1 tsp. turmeric
1 tsp. coriander
1 tsp. cumin
1 tsp. cinnamon
Pinch of cayenne powder
1 yellow bell pepper, chopped
1 small zucchini, cubed
2 C. seitan, chopped
1/3 C. unsweetened soymilk
3 T. fresh cilantro, minced

Discard top of lemongrass stalk. Crush stem with a knife and chop finely. Set aside. Heat a large skillet over medium-high heat. Add curry paste and 6 T. stock. When hot, add garlic, spices and lemongrass. Cook 1 minute. Add pepper; cook 2 minutes, stirring. Add zucchini; cook 1 minute. Add remaining vegetable stock and simmer 5 minutes covered. Add seitan; cook 2 minutes. Stir in soymilk; cover and cook 5 minutes. Remove from heat, stir in cilantro and serve.

Yield: 4 servings
Calories: 148
Fat: 2 g
Fiber: 2g

Creamed Lemon Spinach

Creamed Lemon Spinach

1 1/4 tsp. unsalted butter
3/4 medium onion, chopped
2 cloves garlic, minced
2 T. all purpose flour
1 C. skim milk
13 ounces frozen chopped spinach, thawed and squeezed dry
1 T. plus 1 tsp. fresh lemon juice
3/4 tsp. lemon zest
2 T. plus 2 tsp. bottled real bacon pieces
1 T. plus 1 tsp. grated Parmesan cheese

Melt butter in a heavy nonstick skillet over medium high heat. Sauté onion and garlic about 6 minutes until tender. Add flour and cook 2 minutes, stirring frequently. Gradually whisk in milk. Increase heat to high and whisk 2-3 minutes, or until mixture boils and begins to thicken. Reduce heat to low and stir in remaining ingredients, except cheese. Season with salt and pepper to taste. Cook until heated through. Serve sprinkled with Parmesan cheese.

Yield: 4 servings
Calories: 110
Fat: 2.9g
Fiber: 3.9g

Zucchini Skillet Lasagna

Zucchini Skillet Lasagna

1 lb. ground beef
1 clove garlic, minced
1/2 C. yellow onion, diced
1 C. cottage cheese, creamed
1 large egg
1 T. dried parsley
1 T. parmesan/romano cheese
1 T. Italian seasoning
1 lb. zucchini slices
8 oz. Hunt’s tomato sauce
16 oz. shredded mozzarella cheese

Mix cottage cheese, egg, dried parsley flakes, 1 T. dry Parmesean/Romano cheese mixture. Slice 1 lb. zucchini in 1/8″ slices. In large skillet cook ground beef and onion till all pink in meat is gone and onion is clear. Add 1 clove minced garlic, stir in Hunt’s tomato sauce. Heat through. Place zucchini slices over ground meat mixture. Cover zucchini slices with cottage cheese mixture. Cover and cook on medium heat till zucchini is fork tender and most of liquid is cooked off. About 45 minutes. It may be necessary to cook for a while without lid. Turn off heat and cover with shredded mozzarella cheese. Cover a few minutes till cheese is melted.

Yield: 6 servings
Calories: 314
Fat: 21g
Fiber: 2g

Shrimp with Carrot-Ginger Broth & Cilantro

Shrimp with Carrot-Ginger Broth & Cilantro

1 C. carrot juice
1/2 C. chicken broth, canned or homemade
1/2 tsp. ground ginger
1 tsp. minced jalapeño pepper
1/4 tsp. salt
1/8 tsp. ground cardamom
1/8 tsp. cayenne pepper
1 1/4 pounds large shrimp, shelled and deveined
1 large red bell pepper, cut into slivers
1 medium yellow summer squash, thinly sliced
1 1/2 tsp. cornstarch blended with 1 T. water
1 T. fresh lime juice
3 T. chopped cilantro

In large skillet over medium heat, combine carrot juice, chicken broth, ginger, jalapeño, salt, cardamom and cayenne. Bring to a boil, reduce to a simmer and cook 5 minutes. Add shrimp, bell pepper and squash, and simmer gently until shrimp and vegetables are cooked through, about 4 minutes. With slotted spoon, transfer shrimp and vegetables to 4 deep serving plates or shallow bowls. Keep cooking liquid at a simmer. Stir cornstarch mixture into simmering broth. Bring to a boil and cook until broth is slightly thickened and does not appear separated, about 1 minute. Stir in lime juice and cilantro. Pour hot carrot-ginger broth over shrimp and vegetables and serve.

Yield: 4 servings
Calories: 130
Fat: 1.8g
Fiber: 1.8g

Fiery Beef Steaks

Fiery Beef Steaks

3 cloves garlic, peeled
3 scallions, cut into short lengths
1 pickled jalapeño pepper
1/4 C. parsley
1 tsp. cumin
3/4 tsp. black pepper
3/4 tsp. salt
Four well-trimmed sirloin steaks (3 ounces each)
2 tsp. chili oil
1 yellow or red bell pepper, cut into strips
1 green bell pepper, cut into strips
3/4 C. homemade chicken broth or canned
1 tomato, coarsely chopped
1-1/2 C. frozen corn kernels

In a food processor, combine the garlic, scallions, jalapeño, parsley, and cumin, and process to a puree. Rub the steaks with the black pepper and 1/2 tsp. of the salt. In a large nonstick skillet, heat 1 tsp. of the oil until hot but not smoking over medium heat. Add the steaks and cook until browned on both sides and medium-rare, about 4 minutes. Transfer the steaks to a plate. Add the remaining 1 tsp. oil and the bell peppers to the skillet and cook, stirring frequently, until crisp-tender, about 2 minutes. Add the broth and bring to a boil. Add the scallion-parsley mixture, the tomato, and the remaining 1/4 tsp. salt and cook until slightly thickened and full flavored, about 4 minutes. Add the corn and cook just until heated through, about 1 minute. Serve the steaks topped with the pepper-corn mixture.

Yield: 4 servings
Calories: 225
Fat: 6.4g
Fiber: 4g

Blueberry-Lemon Banana Bread with Cream-Cheese Glaze

Blueberry-Lemon Banana Bread with Cream-Cheese Glaze

2 cups all-purpose flour
3/4 teaspoon baking soda
1/2 teaspoon salt
1 cup granulated sugar
1/4 cup butter, softened
1 cup mashed ripe banana (about 2 bananas)
1/2 cup egg substitute
1/3 cup reduced-fat sour cream
1 teaspoon vanilla extract
1 cup fresh blueberries
1 tablespoon grated lemon rind
Cooking spray

Glaze:
1/4 cup (2 ounces) block-style 1/3-less-fat cream cheese
3 tablespoons powdered sugar
1 tablespoon fresh lemon juice
2 teaspoons water

Preheat oven to 350°. To prepare the banana bread, lightly spoon flour into dry measuring cups, and level with a knife. Combine flour, baking soda, and salt, stirring with a whisk to combine. Place granulated sugar and butter in a large bowl, and beat with a mixer at medium speed until mixture is well blended (about 1 minute). Add mashed banana, egg substitute, sour cream, and vanilla; beat until blended. Add flour mixture; beat at low speed just until moist. Gently fold in blueberries and lemon rind. Spoon batter into an 8 1/2 x 4 1/2-inch loaf pan coated with cooking spray. Bake at 350° for 1 hour and 15 minutes or until a wooden pick inserted in center comes out clean. Cool the bread 10 minutes in pan on a wire rack; remove the bread from pan. Cool completely on wire rack. To prepare glaze, combine cream cheese, powdered sugar, lemon juice, and water, stirring with a whisk until smooth. Drizzle the glaze over cooled bread.

Yield: 1 loaf, 16 servings
Calories: 176
Fat: 4.6g
Fiber: 1.1g

Mom’s Banana Bread

Mom’s Banana Bread

1 cup sugar
1/4 cup light butter, softened
1 2/3 cups mashed ripe banana (about 3 bananas)
1/4 cup skim milk
1/4 cup low-fat sour cream
2 large egg whites
2 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon salt
Cooking spray

Preheat oven to 350°. Combine sugar and butter in a bowl; beat at medium speed of a mixer until well-blended. Add banana, milk, sour cream, and egg whites; beat well, and set aside. Combine flour, baking soda, and salt; stir well. Add dry ingredients to creamed mixture, beating until blended. Spoon batter into 4 (5 x 2 1/2-inch) miniature loaf pans coated with cooking spray. Bake at 350° for 45 minutes or until a wooden pick inserted in center comes out clean. Let cool in pans 10 minutes on a wire rack; remove from pans. Let cool completely on wire racks. Note: To make one 9-inch loaf, spoon batter into a 9 x 5-inch loaf pan coated with cooking spray; bake at 350º for 1 hour and 10 minutes.

Yield: 1 loaf, 20 servings
Calories: 147
Fat: 2.2g
Fiber: 1.1g

Mom’s Banana Bread

Mom’s Banana Bread

1 cup sugar
1/4 cup light butter, softened
1 2/3 cups mashed ripe banana (about 3 bananas)
1/4 cup skim milk
1/4 cup low-fat sour cream
2 large egg whites
2 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon salt
Cooking spray

Preheat oven to 350°. Combine sugar and butter in a bowl; beat at medium speed of a mixer until well-blended. Add banana, milk, sour cream, and egg whites; beat well, and set aside. Combine flour, baking soda, and salt; stir well. Add dry ingredients to creamed mixture, beating until blended. Spoon batter into 4 (5 x 2 1/2-inch) miniature loaf pans coated with cooking spray. Bake at 350° for 45 minutes or until a wooden pick inserted in center comes out clean. Let cool in pans 10 minutes on a wire rack; remove from pans. Let cool completely on wire racks. Note: To make one 9-inch loaf, spoon batter into a 9 x 5-inch loaf pan coated with cooking spray; bake at 350º for 1 hour and 10 minutes.

Yield: 1 loaf, 20 servings
Calories: 147
Fat: 2.2g
Fiber: 1.1g

Pumpkin Ice Cream Pie

Pumpkin Ice Cream Pie

1 pint low-fat chocolate (or vanilla) ice cream, slightly softened
1 C. canned pumpkin
1 tsp. pumpkin pie spice
1 C. Cool Whip Lite

Smooth ice cream into the bottom of a 9-inch pie plate; freeze until firm. Meanwhile, mix together the pumpkin and spice; fold in cool whip. Pour the pumpkin mixture over the ice cream & smooth. Place back in freezer until firm. Let stand at room temperature 15 minutes before serving.

Yield: 8 servings
Calories: 90
Fat: 3g
Fiber: 1g

Cilantro-Chili Grilled Duck

Cilantro-Chili Grilled Duck

2 chipotle peppers in adobo
1/2 C. cilantro leaves and tender stems
1 clove garlic, peeled
3 T. fresh lime juice
3/4 tsp. salt
3/4 tsp. ground cumin
1/2 tsp. ground coriander
1/2 tsp. chili powder
1/4 tsp. ground cinnamon
4 skinless, boneless duck breast halves (about 5 ounces each)
1 large tomato, finely chopped

In food processor, combine chipotle peppers and any sauce that clings to them, cilantro, garlic, lime juice, salt, cumin, coriander, chili powder, and cinnamon. Measure out 1/3 C. of the sauce and set aside. Place duck in a shallow pan, skinned-side down, and pour the remaining sauce over the duck. Let marinate 30 minutes. Preheat the grill to medium. Lightly oil the grill rack. Grill duck 8 to 10 minutes, turning over once, until medium-rare. Remove and set aside. In small bowl, stir together reserved sauce and tomato. Slice duck crosswise on the diagonal and spoon sauce over the duck.

Yield: 4 servings
Calories: 142
Fat: 2.5g
Fiber: 1.4g

Creamy Spinach Soup

Creamy Spinach Soup

5 ounces frozen leaf spinach (half a 10-ounce package)
1 large baking potato (8 ounces), peeled and thinly sliced
4 scallions, coarsely chopped
2 garlic cloves, chopped
1 C. canned chicken broth diluted with 1-1/4 C. water, or 2-1/4 C. homemade broth
1/4 tsp. pepper
1/8 tsp. salt
3/4 C. low-fat (1%) milk
1 tsp. unsalted butter
2 T. grated Parmesan cheese

In a large saucepan, combine spinach, potato, carrot, scallions, garlic, diluted broth, pepper, and salt. Cover and bring to a boil over high heat, then reduce heat to medium-low and simmer until potato and carrot are tender, about 15 minutes. With a slotted spoon, transfer solids to food processor or blender and process to a smooth puree. Return puree to saucepan. Stir in milk and butter and warm soup over medium heat, stirring frequently. Ladle soup into bowls and sprinkle with Parmesan. Garnish with bell pepper.

Yield: 4 servings
Calories: 108
Fat: 3.6g
FIber: 2.2g

Baby Greens with Fresh Lemon Dressing

Baby Greens with Fresh Lemon Dressing

1/4 lb. Mixed baby greens
4 oz container pea sprouts or other sprouts
2 T. Canola oil
2 T. fresh lemon juice
2 tsp. Granulated sugar
1/4 tsp. seasoning salt
1 T. shelled, toasted sunflower seeds

In a salad bowl, toss together baby greens and sprouts. In a small bowl, whisk together oil, lemon juice, sugar and salt until creamy. Drizzle the dressing over the greens and toss lightly. Sprinkle with sunflower seeds. Serve salad immediately. Mixed baby greens or mesclun can be purchased loose or packages in the produce department. Remaining sprouts can be used in a sandwich.

Yields: 4 Servings
Serving Size: 1 cup

Calories: 95
Fat: 8.3g
Fiber: 1.3

Asparagus Strata

Asparagus Strata

6 ounces thin asparagus, tough ends trimmed, cut into 3/4-inch pieces
1 red bell pepper, diced
2 C. low-fat (1%) milk
1/4 C. grated Parmesan cheese
5 egg whites
1 egg
1 T. flour
2 tsp. Dijon mustard
16 slices (1/2 ounce each) day-old French bread
1 ounce Canadian bacon, thinly slivered
2 ounces Cheddar cheese, shredded (about 1/2 C.)

In a steamer, cook asparagus 3 minutes until crisp-tender. Add bell pepper and cook 1 minute longer. Meanwhile, in blender or food processor, combine milk, Parmesan, egg whites, whole egg, flour, and mustard until smooth, about 1 minute. Lightly grease 9-inch square baking dish. Arrange 8 bread slices in a single layer in prepared baking dish and sprinkle with half of asparagus mixture. Top with half the bacon, then sprinkle with half the Cheddar. Repeat with remaining bread, asparagus mixture, bacon, and Cheddar. Gradually pour milk mixture over, cover, and refrigerate for 30 minutes (or overnight). Preheat oven to 350°F. Bake strata, uncovered, for 45 minutes, or until top is golden and a knife inserted in center comes out clean.

Yield: 4 servings
Calories: 369
Fat: 12g
Fiber: 3g

Potato Onion Scramble

Potato Onion Scramble

2 T. butter
1 medium onion
2 cups grated raw potato
1/2 cup water
salt & pepper to taste
1/2 cup diced corned beef (approximately 8-10 thin slices)
4 eggs
1/2 tsp. Worcestershire sauce
5 drops Tabasco sauce
chopped green onion or parsley to garnish

Heat a large nonstick frying pan over medium heat and melt butter. Add onion, potato, water, salt, and pepper; stir well. Cover. Reduce heat; simmer for 10 minutes. Remove lid, water should have disappeared and potato should be almost cooked. Sprinkle corned beef on top of potato mixture. Beat eggs and stir in Worcestershire sauce and Tabasco sauce. Pour eggs over potatoes, stir and let set. Sprinkle with parsley or green onions. Serve immediately. Variations: Black Forest Ham can be substituted for corned beef. Top with grated Cheddar or Monterey Jack cheese if you wish.

Yields: 4 Servings
Serving Size: 3/4 cup

Calories: 222
Fat: 11.6g
Fiber: 1.8g

Pears Baked with White Wine

Pears Baked with White Wine

2 large pears, halved and cored
1 cup dry white wine
1 T. honey
1/2 tsp. cinnamon
1 T. lemon juice

Preheat the oven to 375 ° F. Put the pears cut side down in a baking dish. Pour the white wine, honey, cinnamon, and lemon juice over the pears. Bake uncovered for 25-30 minutes until pears are soft. Remove the pears from the pan and spoon over any accumulated juices.

Yield: 4 servings
Serving Size: 1/2 pear

Calories: 93
Fat: 0g
Fiber: 2g

Pressed Cubano with Bacon

Pressed Cubano with Bacon

1 tsp. extravirgin olive oil
1 garlic clove, minced
4 (3-oz.) Hawaiian rolls, sliced in half horizontally
2 T. yellow mustard
8 (1/2-oz.) slices reduced-fat Swiss cheese, divided
4 bacon slices, cooked and halved
12 dill pickle slices
2 tsp. minced fresh cilantro
6 oz. thinly sliced 33%-less-sodium ham
2 oz. thinly sliced deli roasted turkey breast

Combine oil and garlic. Spread cut sides of rolls evenly with mustard. Place 1 cheese slice, 2 bacon halves, 3 pickle slices, and 1/2 tsp. cilantro on bottom half of each roll. Divide ham and turkey evenly among bottom halves of rolls; top each serving with 1 cheese slice and top half of roll. Brush garlic oil evenly over outside of rolls. Heat a large nonstick skillet over medium heat. Add 2 sandwiches to pan. Place a cast-iron or heavy skillet on top of sandwiches, and press gently to flatten. Cook 3 minutes on each side or until cheese melts and bread is toasted (leave cast-iron skillet on sandwiches while they cook). Repeat with remaining sandwiches.

Yield: 4 servings
Calories: 432
Fat: 14.5g
Fiber: 2.8g

Buffalo Chicken with Blue Cheese Fondue

Buffalo Chicken with Blue Cheese Fondue

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

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

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

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

Calories: 352
Fat: 10.5g
Fiber: 3.3g

Tomatoes Roasted with Rosemary and Lemon

Tomatoes Roasted with Rosemary and Lemon

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

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

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

Calories: 53
Fat: 2g
Fiber: 2.2g

Vegetable Barley Soup

Vegetable Barley Soup

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

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

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

Calories: 173
Fat: 2g
Fiber: 5g

Artichoke-Blue Cheese Bisque

Artichoke-Blue Cheese Bisque

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

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

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

Lasagna (Healthy Vegetable & Soy)

Lasagna (Healthy Vegetable & Soy)

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

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

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

Pear, Pecorino, and Prosciutto Panini

Pear, Pecorino, and Prosciutto Panini

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

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

Yield: 4 servings
Serving size: 1 sandwich quarter

Calories: 383
Fat: 12.3g
Fiber: 2.7g

Banana Walnut Bread

Banana Walnut Bread

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

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

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

Mexican Casserole

Mexican Casserole

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

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

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

Spicy Swiss Chard with Lemon

Spicy Swiss Chard with Lemon

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

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

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

Calories: 43
Fat: 1.8g
Fiber: 2.3g

Tomato Salad with Avocado and Preserved Lemons

Tomato Salad with Avocado and Preserved Lemons

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

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

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