Guacamole and Turkey Sandwiches

Guacamole and Turkey Sandwiches

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

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

Yield: 4 servings
Serving size: 1 sandwich

Calories: 205
Fat: 5g
Fiber: 10.4g

Barbecued-Beef Sandwiches

Barbecued-Beef Sandwiches

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

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

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

Calories: 410
Fat: 12.2g
Fiber: 2.5g

Caribbean Skillet Sweet Potatoes

Caribbean Skillet Sweet Potatoes

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

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

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

Calories: 129
Fat: 1g
Fiber: 3g

Chipotle Black Beans

Chipotle Black Beans

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

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

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

Shrimp Curry Wraps

Shrimp Curry Wraps

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

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

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

Braised Greens With Chipotle-Chile Vinaigrette

Braised Greens With Chipotle-Chile Vinaigrette

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

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

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

Calories: 70
Fat: 2.5g
Fiber: 2.1g

Shrimp-Stuffed Red Snapper

Shrimp-Stuffed Red Snapper

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

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

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

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

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

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

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

Chile:
1 poblano chile

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

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

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

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

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

Lemon Grass Ginger Sorbet

Lemon Grass Ginger Sorbet

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

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

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

Balsamic Grilled Vegetables

Balsamic Grilled Vegetables

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

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

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

Chesapeake Corn and Tomatoes

Chesapeake Corn and Tomatoes

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

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

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

Calories: 124
Fat: 4g
Fiber: 2g

Roasted Chicken and Fennel with Lime and Parmesan

Roasted Chicken and Fennel with Lime and Parmesan

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

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

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

Hot Garlic and Bacon Potato Salad

Hot Garlic and Bacon Potato Salad

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

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

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

Calories: 110
Fat: 2g
Fiber: 2g

Artichokes with Shrimp and Cilantro Salsa

Artichokes with Shrimp and Cilantro Salsa

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

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

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

Tuscan Panzanella

Tuscan Panzanella

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

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

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

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

Pineapple Shrimp Pyramids

Pineapple Shrimp Pyramids

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

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

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

Beer Cheese Spread

Beer Cheese Spread

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

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

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

Hearts of Palm with Lemon Dressing

Hearts of Palm with Lemon Dressing

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

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

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

Festive Holiday Brunch Cups

Festive Holiday Brunch Cups

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

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

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

Broiled Medallions of Lamb with Lemon-Garlic Crust

Broiled Medallions of Lamb with Lemon-Garlic Crust

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

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

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

Oven-Braised Citrus Pork Cubes

Oven-Braised Citrus Pork Cubes

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

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

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

Pork Chops with Pineapple-Apple Chutney

Pork Chops with Pineapple-Apple Chutney

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

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

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

Veal Paprikash

Veal Paprikash

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

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

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

Calories: 210
Fat: 5g
Fiber: 1g

Chicken Thighs Pizzaiolo On Pappardelle

Chicken Thighs Pizzaiolo On Pappardelle

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

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

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

Calories: 360
Fat: 10g
Fiber: 1g

Asparagus with Sherry-Wine Vinaigrette

Asparagus with Sherry-Wine Vinaigrette

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

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

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

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