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

Bean Trio with Citrus Cumin Dressing

Bean Trio with Citrus Cumin Dressing

19 oz. can black beans, drained and rinsed
19 oz. can dark red kidney beans, drained and rinsed
15 oz. can garbanzo beans, drained and rinsed
1/2 cup frozen corn kernels, thawed
1/3 cup red onion, small chop
1/2 cup celery hearts, small chop
2 T. fresh parsley, chopped
2 T. + 2 tsp. Splenda
4 T. lemon juice, fresh
3 T. orange juice
2 T. lime juice
2 T. olive oil, extra virgin
1 tsp. salt
1/4 tsp. cumin, ground

In large bowl mix together drained and rinsed beans, corn kernels, chopped onion, celery, and parsley. In medium bowl whisk together Splenda Granular, lemon, lime, and orange juices, olive oil, salt, and cumin. Pour over bean mixture and toss. Refrigerate for two hours before serving. Toss and serve.

Yield: 14 servings
Calories: 120
Fat: 3g
Fiber: 5g

Uses for Tahini

Uses for Tahini

Tahini1. Dip raw veggies in it. For a simple snack, reach for tahini instead of ranch dressing next time you’re looking for a dip for crudités. Add lemon juice, salt, and a dash of pepper or hot sauce for extra flavor.

2. Spread it on toast. On whole wheat bread, perhaps with a little honey or agave syrup, tahini can be part of a balanced breakfast.

3. Drizzle it on falafel. For a no-stress summer meal, warm up store-bough frozen falafel and stuff it a pita. Thin out your tahini by adding add a few T. of hot water and lemon juice and then drizzle it over the sandwich.

4. Use it to make Tarator sauce. Tarator is a little-known but much-loved multipurpose sauce that’s particularly tasty for dipping grilled chicken or steamed vegetables. Add 4 cloves minced garlic to ½ C. tahini, ½ C. lemon juice, and ¼ C. parsley. Pulse in a food processor until combined.

5. Dress your salad with it. Give your balsamic dressing a break and try a tahini-based salad dressing instead. For an easy recipe, combine ½ C. tahini and ½ C. olive oil with 2 tsp. apple cider vinegar, 2 tsp. of lemon juice, and 2 tsp. of grated ginger in a blender. Drizzle over your greens and enjoy.

6. Make a double sesame burger. Why should the bun get all the sesame love? Tahini is super as a mild condiment on meats. Use it straight or enhance with a little lemon juice and smoked paprika and spread it on your burger. Some feta and cucumbers would complete the Mediterranean theme.

Tapioca Pudding

Tapioca Pudding

2 3/4 cups skim milk
3 tablespoons quick-cooking tapioca
1/4 cup sugar
1/4 cup Splenda
2 egg whites, beaten
1/2 teaspoon grated lemon zest
1 teaspoons vanilla extract

In a large saucepan, combine milk, tapioca, sugar, Splenda, egg whites, and lemon zest: let stand 5 minutes. Cook over medium heat, whisking until the mixture comes to a full boil; remove from heat and stir in vanilla extract. Let pudding cool approximately 20 minutes; stir and then spoon into 6 servings dishes (pudding will thicken as it cools). Cover pudding dishes with plastic wrap. Refrigerate until cool and ready to serve.

Yield: 6 servings
Calories: 83
Fat: 0g
Fiber: 0g

Lean Lemony Veal & Baby Artichokes

Lean Lemony Veal & Baby Artichokes

8 baby artichokes (about 12 oz.) or 2 medium artichokes (see note)
Salt
1 lb. veal cutlets
1 lemon
2 tsp. olive oil
1/4 tsp. ground black pepper
2 medium shallots, thinly sliced
1 C. chicken broth
1 T. all-purpose flour
1 tsp. minced fresh tarragon leaves

Trim baby artichokes: Bend back green outer leaves and snap them off at base until remaining leaves are half green (at the top) and half yellow (at the bottom). Trim stem ends and cut across top of each artichoke at point where yellow meets green (about 1/2 inch from top). In nonstick 12-inch skillet, heat 1/2 inch salted water to boiling over medium-high heat. Add artichokes; reduce heat to medium-low and cook, covered, 12 minutes or until artichokes are fork-tender. Drain artichokes in colander; cool until easy to handle. Cut each baby artichoke lengthwise into quarters. Do not discard center portion. Meanwhile, if veal cutlets are large, cut each crosswise in half. If necessary, with meat mallet, lb. cutlets to even 1/8-inch thickness. From lemon, grate 2 tsp. peel and squeeze 1 T. juice. In same skillet, heat 1 tsp. oil over medium-high heat until hot but not smoking. Add half of cutlets; sprinkle with 1/4 tsp. salt and 1/8 tsp. pepper, and cook 2 minutes or until they just lose their pink color throughout, turning over once. Transfer cutlets to platter and keep warm. Repeat with remaining cutlets, 1 tsp. oil, 1/4 tsp. salt, and 1/8 tsp. pepper (reduce heat to medium if cutlets are browning too quickly). To same skillet, add shallots and 1/2 C. water, and cook over medium heat 1 minute. In C., mix broth and flour. Increase heat to medium-high; add broth mixture and lemon peel, and boil 1 minute or until slightly thickened. Add artichokes, tarragon, and lemon juice, and cook 1 minute to heat through, stirring gently. To serve, spoon artichokes with sauce over veal on platter. Note: If using medium artichokes, with serrated knife, cut 1 inch straight across top of each artichoke. Cut off stem; peel. Pull dark outer leaves from artichoke bottom. With kitchen shears, trim thorny tips of remaining leaves. Cut artichoke lengthwise into sixths. Scrape out choke, removing center petals and fuzzy center portion; discard. Repeat with remaining artichoke. Rinse artichokes well. Cook as in step 2.

Yield: 4 servings

Calories: 180
Fat: 5g
Fiber: 2g

“Marvel-ous” Lemon Mousse

“Marvel-ous” Lemon Mousse

1 envelope unflavored gelatin
2/3 cup lemon juice
3/4 cup splenda granular
Finely grated zest of 1 lemon
2 drops yellow food coloring (optional)
1/2 cup cottage cheese
8 ounces low-fat plain yogurt
1 egg white
3/4 cup light whipped topping (like Cool Whip)

Place the gelatin in a small saucepan. Add 1/3 cup of the lemon juice and let stand for three minutes. Place on low heat and add remaining 1/3 cup of lemon juice, Splenda, zest and food coloring if desired. Heat for three to four minutes until gelatin is completely dissolved. Transfer mixture to a bowl. Set aside and allow to cool slightly. Stir occasionally so mixture does not gel. Puree cottage cheese and yogurt until completely smooth (like sour cream). Whisk puree into the lemon-gelatin mixture. Place mixture in the refrigerator to cool, whisking occasionally to prevent lumps. Beat the egg white to stiff peaks. Fold into the cooled lemon mixture. Fold in light whipped topping. Refrigerate. Makes six servings.

Yield: 4 servings
Calories: 90 calories
Fat: 1.5g
FIber: 0g

Risotto with Artichokes and Fennel

Risotto with Artichokes and Fennel

1 T. olive oil
1/2 C. chopped white onion
3 C. fat-free low-sodium canned beef broth
1 C. Italian Arborio rice
1/2 C. dry white wine
1 4-ounce fresh fennel bulb, tough outer layers removed, cored, and thinly sliced
1 9-ounce frozen artichoke hearts, cooked in the microwave according to package directions and drained
2 T. grated Parmesan cheese

Heat the olive oil in a nonstick pot over medium heat. Add the onion and sauté until onion is limp, about 4 minutes. In a separate pot, bring the stock to a simmer on a burner next to the pot where you are cooking the risotto. Add the rice to the onion and stir to coat the rice with the oil. Add the wine and cook, stirring, until wine is absorbed. Start adding the hot broth, 1/2 C. at a time, stirring constantly, until each broth addition is absorbed. When about half of the broth has been added, add the sliced fennel to the rice. Continue to add the remaining broth, stirring constantly after each broth addition. Taste after 25 minutes; risotto should be creamy and tender but still firm to the bite. Stir in the drained artichokes and Parmesan cheese. Continue to gently stir the risotto until the cheese is melted. Divide the risotto between 4 plates and serve.

Yield: 4 servings
Calories: 276
Fat: 5g
Fiber: 6g

Carrot,Tomato & Walnut Soup

Carrot,Tomato & Walnut Soup

1 tsp. olive oil
8 carrots, peeled and sliced 1tsp.corriander
1 onion
3 medium potatoes, washed and diced
1/4 tsp. black pepper
3 C. low-fat, low-sodium chicken broth
1/3 C. roasted walnuts
dash of cinnamon
1-28 oz. can diced stewed tomatoes
1 tsp.cumin

sauté onions in oil until soft, then add other ingredients except walnuts. Bring to a boil then reduce heat and simmer for 20-30 minutes or until vegitables are tender. While soup is cooking roast the walnuts by baking in oven @ 350` for 8-10 minutes. When soup is ready to serve, garnish with walnuts.

Yield: 2 servings
Calories: 126
Fat: 3g
Fiber: 2g

Tortitas de Maiz

Tortitas de Maiz

1 C. water
1 C. 2% reduced-fat milk
1/2 C. sugar
2 T. butter
1/4 tsp. salt
1 1/2 C. yellow cornmeal
1 T. vanilla extract
3 large eggs, lightly beaten
Cooking spray

Combine first 5 ingredients in a medium saucepan; bring to a boil. Gradually add cornmeal, stirring constantly with a whisk. Remove from heat; cool 10 minutes. Add vanilla and eggs, stirring well with a whisk. Heat a nonstick skillet coated with cooking spray over medium-high heat. Spoon about 1/3 C. batter into pan. Cook 2 1/2 minutes on each side or until golden brown. Repeat procedure with remaining batter.

Yield: 9 servings
Serving size: 1 cake

Calories: 192
Fat: 5.1g
FIber: 1.7g

Rice Provençal

Rice Provençal

1 teaspoon olive oil
1 medium onion, minced
1 cup minced fennel bulb
1 cup long-grain rice
2 cups canned low-fat, low-salt chicken broth
2 tablespoons freshly grated Parmesan cheese
sea salt (optional)
freshly ground pepper

In a large nonstick saucepan, heat oil over medium heat. Add the onion and fennel, and sauté until vegetables are quite soft but not browned. Stir in the rice. Add the broth, cover, and reduce heat to low. Cook until rice is tender and it has absorbed all of the broth. Add the Parmesan cheese and fluff with a fork. Season with salt (if using) and pepper to taste. Serve hot.

Yield: 4 servings
Calories: 220
Fat: 2g
Fiber: 2g

Roast Curried Cornish Hens

Roast Curried Cornish Hens

2 (1 1/2 lb.) Cornish hens
1/3 C. orange juice
1/4 C. curry powder
2 T. mango chutney
2 tsp. vegetable oil
2 tsp. fresh ginger; grated & peeled
1/4 tsp. salt
cooking spray
2 C. water

Remove and discard giblets and necks from hens. Rinse hens under cold water; pat dry. Split hens in half lengthwise; set aside. Combine orange juice, curry powder, chutney, oil, ginger and salt in a large zip-top plastic bag. Add hens; seal bag and marinate in refrigerator 8 hours or overnight. Preheat oven to 500 degrees. Coat a shallow roasting pan with cooking spray; add water to pan. Remove hens from plastic bag, reserving marinade. Place hen halves, skin sides up, in pan with water. Bake for 30 minutes or until hens are done, basting occasionally with marinade. Remove and discard skin before serving.

Yields: 4 servings
Serving size = 1 hen half

Calories: 225
Fat: 8g
Fiber: 1g

Tempeh and Wild Mushroom Fricassee

Tempeh and Wild Mushroom Fricassee

Cooking spray
12 oz. tempeh, cut into 1/2-inch cubes
1/4 C. dry white wine
2 T. low-sodium soy sauce
4 C. thinly sliced leek (about 4 large)
2 C. sliced button mushrooms
2 C. sliced cremini mushrooms
2 C. diced shiitake mushroom caps (about 4 oz.)
2 (4-inch) portobello mushroom caps, gills removed, chopped
1 T. all-purpose flour
1/3 C. celery leaves
2 thyme sprigs
1 parsley sprig
1/2 C. thinly sliced garlic (about 20 cloves)
1 (14 1/2-oz.) can vegetable broth
1 T. fresh lemon juice
1/4 tsp. fine sea salt
1/4 tsp. freshly ground black pepper
2 T. chopped fresh parsley
1 T. grated lemon rind (optional)

Heat a Dutch oven coated with cooking spray over medium-high heat. Add tempeh; sauté 8 minutes or until golden brown. Add wine and soy sauce; cook 15 seconds or until liquid almost evaporates. Remove tempeh from pan. Add leek and mushrooms to pan; sauté 5 minutes. Stir in flour; cook 1 minute, stirring frequently. Tie the celery leaves, thyme sprigs, and parsley sprig together securely with string. Add herbs, garlic, and broth to pan; bring to a boil. Add tempeh, stirring well. Cover, reduce heat, and simmer 15 minutes. Uncover and cook 3 minutes or until thick. Discard herbs. Stir in lemon juice, salt, and pepper; sprinkle with parsley. Garnish each serving with 1/2 tsp. lemon rind, if desired.

Yield: 6 servings
Serving size: 1 C.

Calories: 317
Fat: 10.4g
Fiber: 8.6g

French Plum Tart

French Plum Tart

1 pastry shell
Firm, ripe plums
refrigerated butter cooking spray
Custard:
1 large egg
1/3 cup Splenda
1/4 cup all-purpose flour
1 cup evaporated skim milk
1 tablespoon cognac OR
1 teaspoon vanilla extract
1 tablespoon sugar
2 teaspoons grated orange zest

Preheat oven to 375°F. Line a 7-inch tart pan with the pastry. Cover with a sheet of aluminum foil and press down into the crevice. Fill the aluminum cover with beans, rice, or pie weights. Bake for 10 to 12 minutes, until lightly golden. Remove from oven and set on a wire rack to cool. Remove foil and beans or rice or pie weights. Discard foil, and beans or rice if used. Meanwhile, cut plums in half and discard the pit. Arrange the plums, cut side down on the partially baked tart shell. Lightly spritz the plums with butter spray and bake for 15 minutes, until plums begin to soften. While tart is baking, whisk the egg and Splenda until egg is thick and yellow colored. Whisk in flour, then evaporated milk and cognac or vanilla. Spoon the custard mixture around the bottom of the plums. Combine the sugar and orange zest. Sprinkle over the plums. Return the tart to the oven and bake for another 20 minutes, or until the custard is puffed and golden. Let cool before serving.

Yield: 4 servings
Calories: 209
Fat: 8g
Fiber: 1g

Spicy Cumin-Crusted Chicken with Orange-Chipotle Sauce

Spicy Cumin-Crusted Chicken with Orange-Chipotle Sauce

1/3 cup cumin seeds
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
4 (4-ounce) skinless, boneless chicken breast halves
Cooking spray
Orange-Chipotle Sauce

Prepare grill. Combine the first 3 ingredients in a small bowl. Rub both sides of chicken with the spice mixture. Place chicken on grill rack coated with cooking spray; cover and grill 6 minutes. Uncover the chicken, and brush with 1/2 cup Orange-Chipotle Sauce; cook for 6 minutes or until done, turning once. Serve with remaining sauce. Totals include Orange-Chipotle Sauce.

Yield: 4 servings
Serving size: 3 ounces chicken and about 1/3 cup sauce)

Calories: 448
Fat: 11.2g
Fiber: 3.4g

Cherry Sorbet

Cherry Sorbet

6 cups frozen pitted cherries
1/4 cup sugar
1 lemon, juiced

Combine sugar and cherries and refrigerate overnight. Place mixture into a blender and puree until smooth. Add lemon juice and pulse until combined. Pour mixture into ice cream machine and churn according to manufacturer’s instructions. (Would Splenda work?)

Yield: 6 servings
Calories 138
Fat 1.4 g
Fiber 3.4 g

Tempeh Satay with Curried Cashew Sauce

Tempeh Satay with Curried Cashew Sauce

Tempeh:
1/4 cup rice vinegar
1/4 cup low-sodium soy sauce
1/4 cup mirin (sweet rice wine)
2 teaspoons minced peeled fresh ginger
2 teaspoons vegetable oil
1 garlic clove, crushed
1 pound tempeh, cut into 40 cubes

Sauce:
Cooking spray
1 cup chopped onion
2 teaspoons minced peeled fresh ginger
1/4 teaspoon fine sea salt
2 garlic cloves, chopped
2 teaspoons curry powder
1/2 teaspoon ground turmeric
1 cup water
2 tablespoons chopped cashews
1 tablespoon fresh lemon juice

To prepare tempeh, combine first 6 ingredients in a large nonstick skillet; add tempeh, tossing lightly to coat. Bring to a boil. Cover, reduce heat to low, and simmer 15 minutes. Uncover mixture and increase heat to medium-high. Cook 4 minutes or until golden brown, turning frequently. Cool. To prepare sauce, heat a small saucepan coated with cooking spray over medium-high heat. Add onion, 2 teaspoons ginger, salt, and 2 garlic cloves; sauté 5 minutes. Stir in curry powder and turmeric; sauté 1 minute. Add water. Bring to a boil, and cook 1 minute. Cool 5 minutes. Pour onion mixture into a blender, and add cashews and lemon juice. Process until smooth. Place a toothpick in each tempeh cube. Serve with warm cashew sauce.

Yield: 5 servings
Serving size: 8 tempeh cubes and about 2 T. Sauce

Calories: 200
Fat: 7.2
Fiber: 6.8

Pineapple-Chipotle Salsa

Pineapple-Chipotle Salsa

2 teaspoons vegetable oil
3 cups diced fresh or canned pineapple tidbits
1 1/2 cups diced onion
1 cup diced seeded tomato
2 garlic cloves, minced
1/2 cup pineapple juice
2 tablespoons brown sugar
2 tablespoons cider vinegar
2 drained canned chipotle chiles in adobo sauce, minced
1 tablespoon adobo sauce (from drained chipotle chiles)
1/2 cup chopped fresh cilantro
2 tablespoons fresh lime juice
1/2 teaspoon salt

Heat oil in a large skillet over medium-high heat. Add pineapple and onion; sauté 10 minutes or until lightly browned. Add tomato and garlic; sauté 1 minute. Stir in pineapple juice, brown sugar, vinegar, chiles, and adobo sauce. Cook 6 minutes, stirring occasionally. Stir in cilantro, fresh lime juice, and salt. Cool.

Yield: 2 1/2 cups
Serving size: 1/4 cup

Calories: 63
Fat: 1.3g
Fiber: 1.6g