Millennium’s Cumin-Balsamic Roasted Mushrooms

Millennium’s Cumin-Balsamic Roasted Mushrooms

4 cloves garlic, minced
1 tsp. cumin seeds, toasted and coarsely ground (see note)
1/2 tsp. ancho chili powder
1/4 tsp. freshly ground black pepper
3 T. balsamic vinegar
3 T. tamari or soy sauce
2 T. extra-virgin olive oil
1 pound fresh cremini or button mushrooms, cleaned with a damp towel

Preheat the broiler. In a mixing bowl, combine the garlic, cumin, chili powder, pepper, vinegar, tamari and olive oil. Immerse the mushrooms completely in the marinade for 10 to 15 minutes. Place the mushroom caps button-side down in a baking dish. Brush marinade onto the mushrooms. Broil for 5 to 7 minutes, until the mushrooms are brown and dry. Serve warm, or at room temperature. Note: To toast seeds, place in a dry skillet over medium heat. Toast until seeds are fragrant, shaking the pan to keep the seeds from scorching.

Yield: 6 servings
Calories: 43
Fat: 2.8g
Fiber: 2g

Country Chicken Cobbler

Country Chicken Cobbler

1 bag (16 ounces) frozen mixed vegetables (carrots, cauliflower and broccoli)
1 can (10 3/4 ounces) condensed cream of potato soup
3/4 C. whole milk
1/8 tsp. ground black pepper
2 C. (1/2-inch pieces) rotisserie chicken meat (about 10 ounces)
1 tube (10 to 12 ounces) refrigerated buttermilk biscuits, each cut into quarters

Preheat oven to 400 degrees F. In nonstick 12-inch skillet, combine frozen vegetables, undiluted soup, milk, and pepper; cover and cook over medium-high heat until vegetables are thawed, stirring once. Stir in chicken. Transfer chicken mixture to shallow 3 1/2- to 4-quart casserole or 13″ by 9″ ceramic or glass baking dish. Top with biscuit quarters, leaving space between pieces. Bake 20 to 25 minutes or until biscuits are browned and mixture is heated through.

Yield: 6 main-dish servings
Calories: 320
Fat: 8g
Fiber: 4g

Angel Hair Pasta With Fennel And Saffron

Angel Hair Pasta With Fennel And Saffron

2 bulbs fennel with fronds
1 lb. dried angel hair pasta
2 T. olive oil
2 red onions; chopped (1 1/2 C.)
1/2 tsp. fennel seeds
1/2 tsp. saffron threads
3 T. currants or raisins plumped in warm water and drained
2 T. pine nuts

Bring large pot of lightly salted water to a boil. Meanwhile, rinse and trim fennel, discarding stems but reserving fronds
and bulbs. Set aside half the fronds. Chop remaining fronds; set aside. Add fennel bulbs to boiling water and cook 10 minutes. Using slotted spoon, remove fennel bulbs. Dice bulbs and set aside. Return water to a boil and add pasta; stir to prevent sticking. Cook
until tender, about 6 minutes. Drain pasta, reserving 1/2 C. cooking water. While pasta is cooking, in large skillet, Heat 1 T. oil over low heat, Add onions, fennel seeds and chopped fronds and cook, stirring, until onions are tender, about 5 minutes. In a C., combine saffron and 1 1/2 T. warm water; stir to blend and add mixture to skillet. Stir in diced fennel bulbs and cook, stirring, until fennel is very tender, about 15 minutes. Add currants and pine nuts. If mixture seems dry, add spoonfuls of reserved pasta water to moisten. Add cooked pasta and remaining fronds to mixture. Increase heat to medium and cook, stirring, 1 minute. Drizzle with remaining 1 T. oil, season with salt to taste and serve.

Yield: 6 servings
Calories: 211
Fat: 6g
Fiber: 6g

Banana Chocolate Parfaits

Banana Chocolate Parfaits

1 C. plain low-fat yogurt
1 0.8-ounce box sugar-free chocolate pudding mix
2 medium bananas, 6 ounces each, peeled
1 tsp. fresh lemon juice
1/4 C. reduced-fat frozen dairy whipped topping
unsweetened cocoa powder
1 T. chopped walnuts
4 fresh Bing cherries with stems for garnish (optional)

In a food processor or blender, combine yogurt and pudding mix until smooth. Cut each banana into 6 pieces on the diagonal. Sprinkle with lemon juice Place 2 banana quarters in each of 4 dessert parfait glasses or goblets. Top with 1/4 of the pudding mix. Top each with 1 T. whipped topping. Using a fine sieve, sift a little cocoa powder on top of each serving. Sprinkle with walnuts and add a cherry on top, if using.

Yield: 4 servings
Calories: 138
Fat: 3g
Fiber: 2g

Saffron Rice Medley

Saffron Rice Medley

2 C. canned no-salt-added chicken broth
few threads of saffron
1 C. raw long-grain rice
2 T. golden raisins
3 scallions, white part only, thinly sliced
1/2 T. grated orange zest
2 T. fresh orange juice

In a medium saucepan, bring chicken broth and saffron to a rapid boil. Add rice, reduce heat to low and cover. Cook and cook rice, undisturbed, for 15 to 20 minutes, until liquid is absorbed and rice is tender. Remove from stove and add raisins, scallions, orange zest, and orange juice. Do not stir. Cover and let stand for 5 minutes. Uncover and fluff rice with a fork, mixing thoroughly. Serve at once.

Yield: 4 servings
Calories: 195
Fat: 0g
Fiber: 1g

Chilled Avocado, Tomatillo and Cucumber Soup with Saffron-Lime Ice

Chilled Avocado, Tomatillo and Cucumber Soup with Saffron-Lime Ice

Saffron-Lime Ice
Juice of 2 limes
1/4 tsp. saffron threads, soaked in 1/4 C. warm water for 20 minutes
1 tsp. unrefined sugar
1 tsp. Hungarian or Spanish paprika, toasted
1/2 C. water
1/3 tsp. salt

Soup
1/2 yellow onion cut into 1/2 inch dice
4 cloves garlic, peeled
1 jalape�o chile
3 ripe avocados, peeled and pitted
8 tomatillos, peeled
1 English cucumber, peeled, halved and seeded
1/2 C. loosely packed cilantro leaves
1 tsp. dried oregano, toasted
1/4 tsp. freshly ground nutmeg
1/4 tsp. freshly ground black pepper
juice of 1 lime
2 tsp. light miso
3 C. water
salt
cayenne pepper (optional)

1/3 C. slivered almonds, toasted and very coarsely chopped for garnish

To Make the Ice: Mix all of the ingredients together in a bowl and pour into a 2 inch deep pan. Freeze for 3-4 hour until solid.

To Make the Soup: Heat a large non-stick saut� pan over high heat. Add the onions, garlic and jalapeno. Dry toast, stirring frequently, for 7-10 minutes, until half the onions, garlic and jalapeno are charred. Remove from the pan and let cool to room temperature. Peel and seed the jalape�o. Place the avocado in a mixing bowl with the cooled onion, garlic and jalapeno. Add the tomatillos, cucumber, cilantro, oregano, nutmeg, black pepper, lime juice, miso and water. In a blender, or using a hand-held immersion blender, blend the ingredients in batches until smooth. Add salt and cayenne pepper to taste. Refrigerate for at least 2 hours or until well chilled.

To Serve: Ladle the soup into 6 martini glasses. Sprinkle toasted almonds over the top of each. Scrape the saffron ice crystals off the pan with a fork, and place 2 tsp. on each serving of soup. Serve immediately.

Yield: 6 servings
Calories: 206
Fat: 15.1g
Fiber: 3.5g

Tropical Salsa

Tropical Salsa

1 C. finely diced fresh pineapple
1 large ripe mango, peeled, seeded, and finely diced
1/2 C. finely diced tomatillos
1 small jalape�o chile pepper, seeded and minced
Grated zest and juice of 1 lime
1/4 C. minced red onion
2 T. minced cilantro
1 tsp. olive oil

Combine all ingredients in a glass bowl. Let stand at room temperature for at least 15 minutes before serving.

Yield: 4 servings
Calories: 75
Fat: 2g
Fiber: 2g

Louisiana Rice and Peas

Louisiana Rice and Peas

3/4 C. fat-free, reduced-sodium canned chicken broth
3/4 C. water
1 1/2 C. uncooked instant rice
1/4 tsp. crushed saffron threads or ground turmeric
dash Tabasco sauce
1/3 C. frozen baby peas
1 T. chopped pimento, well drained

In a medium pot, bring chicken broth and water to a rapid bowl. Stir in rice, saffron, Tabasco, and peas. Cover and set aside for 5 minutes. Fluff with a fork and stir in the pimento. Serve at once.

Yield: 4 servings
Calories: 141
Fat: 0g
Fiber: 1g

Char Siu Pork

Char Siu Pork

Char Siu Pork

 

4 pounds pork butt, cut into 1 1/2-inch-wide strips

1 T. Hawaiian salt (‘alaea)

1 C. packed brown sugar

1/3 C. mild honey

1 1/2 tsp. Chinese five-spice powder

1/2 – 1 C. hoisin sauce

3 T. whiskey

3/4 tsp. red gel food coloring, or 1 1/2 tsp. red liquid food coloring (optional)

 

Rub the pork butt strips with the salt and place in a wide rimmed pan or in a gallon-size ziplock bag. In a small bowl, combine the brown sugar, honey, five-spice powder, hoisin, whiskey, and red food coloring (if using) to make a marinade. Whisk together until well combined. Reserve one-third in a bowl covered with plastic wrap for basting the next day. Pour the remaining marinade over the pork strips and gently rub with your hands to evenly coat them. Cover the pan with plastic wrap or zip up the bag. Transfer both the reserved marinade and the pork strips to the refrigerator overnight. The next day, preheat the oven to 35O°F. Fit a roasting pan with a rack that is at least 2 inches tall. Fill the pan with a 1/2 inch of water. Lay the pork strips on the rack and roast for 20 minutes. Flip all of the strips over and baste with some of the reserved marinade. Roast for another 20 minutes. Flip all of the strips one more time and baste again before roasting for another 20 minutes. The pork should be just cooked through and still moist at the center. Transfer the strips to a wire rack set in a rimmed baking sheet to cool a bit. The pork can be served immediately or cooled completely before using for another recipe.

Green Mayonnaise

Green Mayonnaise

2 C. Cooked packed fresh Spinach leaves, cooked, drained and finely chopped
1 tsp. Dijon Mustard
1 tsp. Lemon Juice
1 T. minced fresh Parsley
1 tsp. minced fresh Chives
1 1/2 tsp. minced Tarragon (or 1/2 tsp. dried)
2 C. reduced fat Mayonnaise

To make mayonnaise combine all ingredients in a blender and process until smooth.

Yield: 2 1/2 C.
Serving Size: 2 T.

Calories: 70
Fat: 7g
Fiber: 0g

Sizzling Citrus Shrimp

Sizzling Citrus Shrimp

1 lb. shrimp, peeled and deveined (30-40 per pound)

Marinade:
3 T. lemon juice
3 T. dry white wine
2 tsp. extra-virgin olive oil
3 cloves garlic, minced

Sauce:
1 tsp. extra-virgin olive oil
1 bay leaf
1/2 tsp. crushed red pepper flakes
1/2 tsp. salt
2 T. chopped fresh parsley

Combine lemon juice, wine, 2 tsp. oil and garlic in a medium bowl. Add shrimp and toss to coat. Cover and marinate in the refrigerator for 15 minutes, tossing occasionally. Drain the shrimp marinade into a bowl. Heat 1 tsp. oil in a 12-inch non stick skillet over medium-high heat. Add shrimp and cook, turning once, until barely pink, about 30 seconds per side; transfer to a plate. Add bay leaf, crushed red pepper and the reserved marinade to the pan; simmer for 4 minutes. Return the shrimp and any accumulated juices to the pan; heat through. Season with salt, sprinkle with parsley and serve immediately.

Yield: 4 servings
Calories: 170
Fat: 6g
Fiber: 0g

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: 2g
Fiber: 2g

Herbed Cornbread Stuffing with Seitan

Herbed Cornbread Stuffing with Seitan

1 T. plus 1 tsp. olive oil
2 medium onions, diced
12 ounces packaged seitan
4 medium garlic cloves, minced
4 large celery stalks, diced
1 medium green bell pepper, diced
10 ounces (3 C.) button or cremini mushrooms, chopped
2 T. chopped fresh sage
1 T. chopped fresh rosemary
1 tsp. salt
1/4 tsp. freshly ground pepper
1/2 C. chopped fresh parsley
4 C. crumbled Cornbread Stuffing Base
2 tsp. tamari or soy sauce, or to taste
2 tsp. umeboshi vinegar, or to taste
1/2 C. vegetable broth, or as needed

In large skillet, heat oil over medium heat. Add onions and cook, stirring often, until translucent, about 10 minutes. Add seitan and cook 2 minutes. Stir in garlic, celery, bell pepper, mushrooms, sage, rosemary, salt and pepper and cook, stirring occasionally, 10 minutes. Stir in parsley and remove pan from heat. In large bowl, combine cooked vegetables, cornbread, tamari and vinegar and mix well. Stir in enough broth so that stuffing is moist enough to hold together when pressed but not soggy. Adjust seasoning to taste with tamari, vinegar, salt and pepper. Stuff vegetable of choice and bake according to directions, or serve as a side dish.

Yield: 18 servings
Serving Size: 1/2 C.

Calories: 109
Fat: 3g
Fiber: 2g

Easy Tamale Pie

Easy Tamale Pie

1 1/2 (16-oz.) tubes of polenta, crumbled
Cooking spray
2 (15-oz.) cans low-fat chili
1 C. (4 oz.) preshredded sharp cheddar cheese
6 T. bottled salsa
6 T. reduced-fat sour cream

Preheat oven to 475°. Place crumbled polenta in an 11 x 7-inch baking dish coated with cooking spray. Top with chili and cheddar cheese. Bake at 475° for 13 minutes or until bubbly. Top each serving with 1 T. salsa and 1 T. reduced-fat sour cream.

Yield: 6 servings
Calories: 324
Fat: 9.7g
Fiber: 6.6g

Seitan Kebabs with Thai Satay Peanut Sauce

Seitan Kebabs with Thai Satay Peanut Sauce

1 package (16oz.) seitan
1 T. sesame oil
1/2 purple onion
1 red pepper
2 tsp. oil
3 cloves garlic, minced
1 T. red curry paste
4 tsp. cocunut milk
8 ounces chicken broth
1 T. red curry paste
1 T. sugar
1 tsp. salt
1 T. lemon juice
4 T. roasted peanut, crushed or peanut butter
4 T. dried bread crumbs

Slice seitan into 1 1/2″ long pieces, 1/4″ thick. Cut purple onion into wedges and red pepper into 1″ triangular pieces. Using bamboo skewers, first soak in water for 15-20 minutes to prevent burning. Skewer seitan on the length followed by 1 piece each of red pepper and onion until skewer is complete. Using a pastry brush, apply sesame oil to kebabs then broil or grill until nicely browned, about 2 minutes per side. Set aside. For Peanut Sauce: Heat the oil in saute pan. Add the garlic then curry paste and mix until combined. Add coconut milk, stock, sugar, salt, and lemon juice and blend together. Cook for 5 minutes, stirring constantly. Add peanuts and breadcrumbs. Stir to blend and pour in a bowl. Let thicken at room temperature.

Yield: 4 servings
Calories: 177
Fat: 12g
Fiber: 1g

Stir-Fried Rice

Stir-Fried Rice

1 C. rice (white or brown)
1 C. chicken broth
1/2 C. egg substitute
1/2 tsp. mustard powder
2 cloves garlic
1 tsp. shredded fresh ginger
1/2 C. carrot chopped into small pieces
1/2 C. frozen peas
1 -8 ounce can sliced water chestnuts, drained
2 T. reduced sodium soy sauce

Cook rice as directed but substitute 1 C. chicken broth for 1 C. water. Let rice cool to room temperature or cover and refrigerate until ready to use. In a small bowl mix together egg substitute, and dry mustard until blended. Lightly coat a large skillet or wok with nonstick vegetable spray. Heat skillet over medium heat and add egg mixture. Cook the egg mixture without stirring until they begin to set; stir and cook until the egg bits are small and crumbly. Remove and set aside.
Slightly heat the skillet, then spray it with nonstick spray. Add garlic and ginger. Cook and stir over medium-high heat until fragrant, about 1 minute. Add the carrots and peas. Cook and stir for about 3 minutes until vegetables are tender. Stir in cooked rice, scrambled eggs bits, and water chestnuts. Cook and stir until heated through, about 3 minutes. Add soy sauce to rice mixture. Cook and stir for 2 minutes.

Yield: 6 servings
Calories: 97
Fat: 1.2g
Fiber: 3g

Oriental Snow Peas

Oriental Snow Peas

1 tsp. sesame oil
1/2 pound fresh snow pea pods, trimmed
1/2 C. diagonally sliced carrot
1/4 C. sliced water chestnuts
1/2 C. canned low-sodium chicken broth
1 tsp. low-sodium soy sauce
1 tsp. cornstarch

Add oil to a nonstick skillet and heat over medium-high heat until hot. Add snow peas and carrots. Saut� 2 minutes. Add water chestnuts and broth. Bring to a boil. Cover, reduce heat, and simmer 5 minutes or until vegetables are crisp-tender. Combine soy sauce and cornstarch, stir until cornstarch dissolves. Add to vegetable mixture. Cook over medium heat, stirring constantly, until sauce thickens. Serve immediately.

Yield: 4 servings
Calories: 50
Fat: 1.5g
Fiber: 2.5g

Mixed Medley Stir Fry

Mixed Medley Stir Fry

3 T. Sesame oil
2 large cloves garlic, minced
2 T. fresh ginger, graded
1 pkg. Mori-Nu Silken Extra Firm Tofu, drained and cut into 1/2″ cubes
1/4 lb. each broccoli florets and snow peas, stems trimmed
1/2 C. each red and yellow pepper (slivered), leek (thinly sliced)
1/4 C. roasted peanuts
1 C. mushrooms, sliced
1(8 oz.) can pineapple chunks, drained-reserve liquid
1/2 C. madarin orange segments (optional)
1/4 C. light soy sauce
1 T. cornstarch

In sesame oil, saute garlic, ginger and tofu until lightly browned. Remove tofu and set aside. Add next 9 ingredients in order given. Stir fry until vegetables are just crisp-tender. Separately combine reserved pineapple liquid, soy sauce, tomato sauce and cornstarch until smooth. Stir into wok, thoroughly coating starch until smooth. Stir into wok, thoroughly coating ingredients. Add tofu cubes. Serve hot over rice.

Yield: 6 servings
Calories: 186
Fat: 11g
Fiber: 2g

Tempeh in Brown Gravy

Tempeh in Brown Gravy

1 T. olive oil
3 T. whole wheat flour
1 C. chopped red onion
1 1/3 C. vegetable broth
6 cloves of garlic
1/2 tsp. dried thyme
1 rib celery, sliced
2 T. Tamari
2 1/2 C. sliced carrots
1 C. frozen peas, thawed
8 oz. seasoned tempeh
3 oz. Shitake mushrooms

Heat olive oil in a 4 quart saucepan over medium-high heat. Add the next 3 ingredients; cook and stir 2 minutes. Add the carrots, and cook 3 minutes. Add the tempeh, and saute 5 minutes. Add mushrooms, and continue to cook for 3 minutes. Sprinkle with flour; stir to coat. Pour hot broth over the mixture and stir until thick. Stir in remaining ingredients. Simmer 10 minutes.

Yield: 6 servings
Calories: 181
Fat: 5g
Fiber: 4g

Minted Lemon Granita

Minted Lemon Granita

1/3 C. sugar
1 C. fresh lemon juice
1 C. packed fresh mint leaves, rinsed and spun dry

In a saucepan combine the sugar and the lemon juice, bring the mixture to a boil, stirring until the sugar is dissolved, and let the syrup cool. In a blender or food processor puree the mint with the syrup, transfer the mixture to 2 metal ice-cube trays without dividers or a shallow metal pan, and freeze it, stirring and crushing the lumps with a fork every 30 minutes, for 2 to 3 hours, or until it is firm but not frozen solid. Scrape the granita with a fork to lighten the texture and serve it in chilled goblets.

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

Calories: 58
Fat: 0g
Fiber: trace

Spicy Basil Shrimp

Spicy Basil Shrimp

1 tsp. white peppercorns
2 garlic cloves, finely chopped
1 1/2 T. coarsely chopped cilantro
1 T. minced fresh ginger
1 or 2 fresh Thai or serrano peppers, minced
1 1/2 tsp. finely grated lime zest
1 tsp. salt
2 T. unsaturated vegetable oil like canola or olive oil
1 pound medium or large shrimp, shelled and deveined
2 T. soy sauce
1/2 C. torn Italian fresh basil leaves
1/2 C. torn fresh mint leaves

In a small dry skillet, toast the peppercorns over moderate heat just until fragrant, about 1 minute. Transfer to a mortar and coarsely crush. Add the garlic, cilantro, ginger, peppers, lime zest and salt and pound to a coarse paste. Heat the oil in a large skillet. Add the paste and stir-fry over high heat for 30 seconds. Add the shrimp and stir-fry until opaque throughout, about 2 minutes. Stir in the soy sauce. Transfer to a bowl, add the basil and mint and serve.
Serve with steamed white jasmine rice.

Yield: 4 servings
Calories: 200
Fat: 9g
Fiber: 1g

Grilled Creole Chicken

Grilled Creole Chicken

Tomato Pepper Sauce:
2 medium onions, chopped
1 yellow bell pepper, chopped
1 celery rib, chopped
4 garlic cloves, minced
1 T. olive oil
1 – 28 ounce to 32 ounce can plum tomatoes, drained and chopped
1 C. chicken broth
1 tsp. minced fresh thyme leaves
Chicken:
2 tsp. coriander seeds
2 bay leaves
2 tsp. black peppercorns
4 whole cloves
3 large whole boneless chicken breasts with skin (about 10 ounces each), halved
1 1/2 tsp. salt
Parsley sprigs for garnish

For Sauce: In a heavy nonstick saucepan cook onions, bell pepper, celery, and garlic in oil over moderately low heat, stirring occasionally, until celery is softened. Add tomatoes, broth, and thyme and simmer sauce 25 minutes, or until most of liquid is evaporated. Season sauce with salt and pepper. Sauce may be prepared 1 day ahead and kept chilled, covered. Makes about 2 1/2 C. sauce. For Chicken: In an electric spice grinder or blender grind fine coriander seeds, bay leaves, peppercorns, and cloves. Pat chicken dry and rub ground spices and salt all over it. Grill chicken on an oiled rack 4 inches above glowing coals 5 minutes on each side, or until cooked through. Alternatively, grill chicken in a preheated well-seasoned ridged grill pan. Serve chicken with tomato pepper sauce and garnish with parsley sprigs. NOTE: You can prepare the sauce up to one day in advance.

Yield: 6 servings
Calories: 221
Fat: 5g
Fiber: 4g

Chicken in Shells

Chicken in Shells

18 jumbo pasta shells
1 8-ounce package light cream cheese
3/4 C. skim milk
1/2 C. roasted sweet red peppers drained, chopped or one 4-ounce jar diced pimiento, drained (no oil pack)
3 T. grated Parmesan cheese
2 C. diced cooked chicken breast
1 10-ounce package frozen chopped broccoli, thawed and drained
2 T. green onion, thinly sliced
1/4 tsp. fresh ground black pepper

Cook pasta shells according to package directions. Rinse with cold water; drain well. In a heavy small saucepan stir light cream cheese and 1/4 C. of the milk over medium-low heat until smooth. Stir in remaining milk. Stir in sweet peppers or pimiento and Parmesan cheese; heat through. In a large bowl stir together 3/4 C. of the sauce (place remaining sauce aside), the chicken, broccoli, onion, and black pepper. Using a small spoon, stuff shells with 2 to 3 T. filling. Place in a 3-quart rectangular baking dish. Bake, covered, in a 350 degree F oven for 30 minutes or until heated through. To serve, cook and stir remaining sauce over low heat until heated through. Put 3 shells on each serving plate. Spoon sauce over shells. Garnish with fresh parsley sprigs.

Yield: 6 servings
Calories: 341
Fat: 9g
Fiber: 3g

Soft Chicken Tacos

Soft Chicken Tacos

4 (4 ounces each) boneless, skinless chicken breast halves
Cooking oil spray
1 small sweet onion, diced
1 (16 ounce) jar mild picante sauce
1 C. shredded reduced fat Monterey Jack cheese or reduced fat sharp cheddar cheese
8 (8 inch) fat-free whole wheat flour tortillas
1/2 C. sliced black olives (optional)
1/2 C. fat-free sour cream

Place chicken breasts in a saucepan with enough water just to cover. Bring to a boil, and cook until meat shreds easily. Remove chicken from water, shred, and set aside. Reserve water. Lightly spray a large heavy nonstick skillet with cooking oil spray. Heat over medium heat. Add onion, and cook until transparent. Add shredded chicken meat, and stir in the picante sauce, and 1/2 C. of the reserved chicken water. Reduce heat to low, and simmer 30 minutes, or until the sauce is thick. Remove the pan from heat, and sprinkle cheese over the chicken mixture. Serve over flour tortillas and garnish with sliced olives and sour cream.

Yield: 4 servings
Calories: 386
Fat: 6g
Fiber: 2g

Broiled Halibut with Cilantro Capellini

Broiled Halibut with Cilantro Capellini

1 pound halibut steaks (3/4 inch thick)
2 T. fresh lime juice
2 T. olive oil
1 clove garlic, minced
1 tsp. chili powder
1/4 tsp. salt
8 ounces uncooked capellini (angel hair pasta)
1 T. olive oil
1 tsp. grated lime peel
1/2 tsp. salt
1/8 tsp. fresh ground black pepper
2 T. finely chopped cilantro

Combine lime juice 2 tsp. oil, garlic, chili powder and 1/4 tsp. salt in a small bowl. Spray broiler pan with nonstick cooking oil spray and place fish steaks on pan. Brush with lim juice mixture. Broil 4 to 6 inches from heat source for 6 minutes. Turn halibut and brush again with lime mixture. Broil 4 to 6 minutes or until fish flakes easily with fork. In a large saucepan, cook pasta to desired doneness as directed on package. Drain and return to saucepan. Add 1 T. oil, lime peel, 1/2 tsp. salt and 1/8 tsp. pepper and toss to coat. Cover to keep warm. Just before serving, add cilantro to pasta and toss. Cut halibut into serving sized pieces and werve with pasta.

Yield: 4 servings
Calories: 380
Fat: 9g
Fiber: 2g

Cauliflower Casserole

Cauliflower Casserole

Cooking oil spray
1 C. mushrooms, chopped
3 C. chopped cauliflower
1/2 C. chopped sweet onions
1 T. canola oil
2 tsp. apple cider vinegar
2 tsp. lemon juice
1/4 tsp. fresh ground white pepper
1/2 tsp. salt
2 cloves garlic, minced
1/4 C. chopped chives

Preheat oven to 350�F. Spray baking dish with cooking oil spray. Mix all ingredients and spread in baking dish. Bake uncovered for 45 minutes, stirring twice. Garnish with chives and serve warm.

Yield: 6 servings
Calories: 45
Fat: 2g
Fiber: 2g

Homemade Wonton Soup

Homemade Wonton Soup

4 C. fat-free chicken broth
1/2 C. thinly sliced carrot (cut on the bias)
5 to 6 green onions, slivered (about 1/2 C.)
1 – inch piece fresh ginger
Several dashes sesame oil
Cilantro leaves for garnish (optional)
1 – 6 ounce package frozen, peeled, cooked shrimp, thawed and finely chopped
1/2 C. finely chopped cooked lean pork (can use leftover lean pork chops)
1/2 C. finely chopped fresh mushrooms
1/2 C. sliced green onion
2 T. finely chopped pimiento
2 T. snipped fresh cilantro
2 T. sodium reduced soy sauce
1/8 tsp. ground red pepper
Wonton wrappers

Combine shrimp, pork, mushrooms, the 1/2 C. green onion, the pimiento, 2 T. cilantro, the soy sauce, and red pepper. To wrap wonton: place a wonton skin with one point toward you. Spoon about 2 tsp. of the filling just off-center of skin. Fold bottom point of wonton skin over filling. Roll wonton once to cover filling, leaving about 1 inch unrolled at the top of the skin. Grasp the left and right-hand corners and bring together below filling. Overlap corners. Repeat with remaining wonton skins and filling. In a 3-quart saucepan bring 6 C. water to boiling. With a spoon place 20 of the wontons, one at a time, into boiling water. Reduce heat. Simmer for 5 minutes. (If using frozen wontons, do not thaw; after adding, return water to boiling before simmering.) Drain and rinse with cool water. Meanwhile, in a 2-quart saucepan combine chicken broth, carrot, green onion, and ginger. Bring to boiling; reduce heat. Cover and simmer for 2 to 4 minutes or until vegetables are crisp-tender. Remove ginger and discard. Stir in sesame oil. Divide wontons among bowls and ladle broth mixture atop. Sprinkle cilantro atop each soup bowl, if desired. Note: You can make the wonton ahead of time and freeze. To freeze extra wontons, place filled wontons on a baking sheet in a single layer. Freeze until solid. When frozen, place wontons in 2 freezer bags or containers and freeze until needed, up to 3 months.

Yield: 4 servings
Calories: 256
Fat: 4g
FIber: 2g

Lemongrass Chicken Soup

Lemongrass Chicken Soup

3 C. low fat chicken broth
1/4 C. sliced shiitake (or button) mushrooms
2 large stalks lemongrass, peeled, trimmed
1/8 tsp. cracked black pepper
1/2 C. C. cooked boneless, skinless chicken breasts, cut in pieces
6 tender and thin asparagus spears, cut diagonally in one inch pieces
2 green onions, cut diagonally in thin slices
Fresh basil for garnish (optional)

Cut trimmed and peeled lemongrass stalks into 3 to 4 inch pieces. Cut each piece in half lengthwise. Tie the lemongrass into a bundle with cotton twine. Combine broth, lemongrass, sliced shiitake mushrooms and pepper in a medium saucepan and bring to a boil. Reduce heat immediately and simmer, uncover for ten minutes. Remove the lemongrass bundle from the broth. Add the asparagus and chicken. Simm for another 3 minutes or until heated through. Asparagus should be crisp but tender. Remove from heat, add green onions. Divide among four bowls and garnish with fresh chopped basil. (optional)

Yield: 4 servings
Claories: 105
Fat: 2g
Fiber: 2g

Clear Oriental Soup

Clear Oriental Soup

6 C. low fat chicken broth
1/3 C. dry sherry
4 1/2 tsp. soy sauce
1 lemon thinly sliced
6 fresh mushrooms, thinly sliced
2 green onions with tops, sliced thinly, diagonally
1 very thinly sliced carrot

Bring broth to simmer in large saucepan. Add sherry and soy sauce; simmer 2 to 3 minutes. Ladle soup into small bowls; float a lemon slice in each bowl. Arrange garnishes of mushrooms, green onions and carrot on tray and add to soup as desired.

Yield: 6 servings
Calories: 61
Fat: trace
Fiber: 1g

Cook’s Illustrated Arugula Salad with Figs, Prosciutto, Walnuts & Parmesan

Cook’s Illustrated Arugula Salad with Figs, Prosciutto, Walnuts & Parmesan

Although frying the prosciutto adds crisp texture to the salad, if you prefer, you can simply cut it into ribbons and use it as a garnish. Honey can be substituted for the raspberry jam.

1/4 C. extra-virgin olive oil
2 oz. thinly sliced prosciutto, cut into %-inch-wide ribbons
3 tsp. balsamic vinegar
1 tsp. raspberry jam
1/2 C. dried figs, stemmed and chopped into %-inch pieces
1 small shallot, minced
Salt and pepper
5 oz. (5 C.) baby arugula
1/2 C. walnuts, toasted and chopped
2 oz. Parmesan cheese, shaved into thin strips with vegetable peeler (1 C.)

Heat 1 tsp. oil in 10-inch nonstick skillet over medium heat; add prosciutto and fry until crisp, stirring frequently, about 7 minutes. Using slotted spoon, transfer to paper towel-lined plate and set aside to let cool. Whisk vinegar and jam in medium microwave-safe bowl; stir in figs. Cover with plastic wrap, cut several steam vents in plastic, and microwave on high until figs are plump, 30 seconds to 1 minute. Whisk in remaining 3 tsp. oil, shallot, 1/4 tsp. salt, and 1/8 tsp. pepper; toss to combine. Let cool to room temperature. Toss arugula and vinaigrette in large bowl; season with salt and pepper to taste. Divide salad among individual plates; top each with portion of prosciutto, walnuts, and Parmesan. Serve immediately.

Cheese and Shrimp Stuffed Roasted Poblanos with Red Bell Pepper Sauce

Cheese and Shrimp Stuffed Roasted Poblanos with Red Bell Pepper Sauce

8 large poblano chilies (each about 3 ounces)
8 oz. peeled deveined cooked shrimp, coarsely chopped
2/3 cup soft fresh goat cheese (about 4 ounces), room temperature
1/2 cup (packed) grated Panela cheese* or Monterey Jack cheese
1/4 cup chopped red bell pepper
2 T. chopped shallot
2 T. chopped fresh cilantro
2 T. chopped fresh basil
Red Bell Pepper Sauce

Char poblano chilies over gas flame or in broiler until blackened on all sides. Enclose in paper bag 10 minutes. Peel chilies. Using small sharp knife, carefully slit chilies open along 1 side. Remove seeds, leaving stems attached. Mix shrimp and next 6 ingredients in medium bowl. Season to taste with salt and pepper. Fill chilies with shrimp mixture, dividing equally. Pull up sides of chilies to enclose filling. Place stuffed chilies on baking sheet. (Can be prepared 1 day ahead. Cover and refrigerate.) Preheat oven to 350�F. Bake chilies uncovered until heated through and cheeses melt, about 15 minutes. Spoon 3 T. Red Bell Pepper Sauce onto each of 8 plates. Place 1 stuffed chili atop sauce on each. Garnish with basil leaves, if desired, and serve.

*Panela cheese is a popular cheese in Mexico. Panela cheese is mild, white and crumbly and will not run when heated. The cheese is used in Mexico for many cooked dishes, and is commonly crumbled over salads, tacos, chili and burritos. Look for it in Mexican or gourmet food stores.

Yield: 4 servings
Calories: 272
Fat: 14g
Fiber: 0g

Corn & Tomatillo Soup

Corn & Tomatillo Soup

1 1/2 C. tomatillos
1 1/2 C. onion, chopped
2 garlic gloves, diced
1 tsp. margarine
3 3/4 C. whole kernel corn
1 C. frozen peas
4 C. low sodium chicken broth
1 T. cilantro, chopped
4 oz. diced green chilies
1/4 C. spinach, chopped
1 tsp. sugar

Sauté tomatillos, onion and garlic in with margarine for five minutes. Remove to food processor and add peas and cilantro. Puree to chunky. Pour in pan and add chicken stock, diced green chilies, chopped spinach, corn, and sugar. Heat and serve.

Yield: 8 servings
Calories: 127
Fat: 2g
Fiber: 4g

Lousiana Crab Soup with Okra

Lousiana Crab Soup with Okra

Cooking oil spray
2 T. low saturated fat margarine
2 large onions, finely chopped
6 celery ribs, finely chopped
1 red bell pepper, finely chopped
2 T. minced garlic
1 tsp. thyme leaves
1/2 tsp. crushed red pepper (less if you don’t like it too hot)
Salt and freshly ground pepper
1/2 C. dry red wine
One 28-ounce can Italian plum tomatoes, drained and coarsely chopped, juices reserved
3 bay leaves
2 1/2 quarts fish stock or light chicken stock or 1 1/2 quarts bottled clam juice mixed with 1 quart water
6 C. fresh or thawed frozen okra, sliced crosswise 1/2 inch thick
1 1/2 pounds lump crabmeat, picked over to remove cartilage
1/2 C. chopped fresh basil
Tabasco sauce

In a large, heavy nonstick pot, melt 2 T. of the margarine. Add the onions and cook over low heat, stirring occasionally, until softened, about 10 minutes. Add the celery, bell pepper, garlic, thyme and crushed pepper. Season with salt and pepper and cook until the vegetables are softened, about 10 minutes. Add the wine and boil over moderately high heat until reduced to a syrup, about 1 minute. Add the tomato juices and bay leaves and boil until reduced by half, about 4 minutes. Add the stock, bring to a boil and simmer over low heat for 30 minutes. Spray a large nonstick skillet with cooking oil spray and heat over medium high heat. Add the okra, season with salt and pepper and cook over moderately high heat, stirring a few times, until browned, about 4 minutes. Add the tomatoes and bring to a boil. Stir the okra and tomatoes into the soup and simmer over low heat for 30 minutes longer. Discard the bay leaves. Add the crabmeat to the soup and simmer until just heated through. Stir in the basil and season with salt, pepper and Tabasco. Ladle the soup into shallow bowls and serve.

Yield: 10 servings
Calories: 160
Fat: 2g
Fiber: 3g

Spicy Pomegranate Baked Pears

Spicy Pomegranate Baked Pears

4 firm baking pears
1 C. pomegranate syrup
2 T. lemon juice
1 cinnamon stick, 2 inches in length
4 whole cloves

Pre-heat oven to 350 degrees F. Peel pears, halve lengthwise, and core. Arrange pears cut side down in a ceramic baking dish. In a non-metallic bowl, combine pomegranate syrup, lemon juice, cinnamon, and cloves. Pour the mixture over the pears, and place in pre-heated oven. Bake for 45 minutes, basting frequently or until pears are tender.

Yield: 4 servings
Calories: 342
Fat: 1g
Fiber: 5g

Chicken-Ginseng Soup

Chicken-Ginseng Soup

2 T. vegetable oil
2 C. chopped onion
2 T. diced peeled fresh ginger
6 garlic cloves, minced
1 lb. skinless, boneless chicken breast, cut into 1-inch pieces
3 C. water
3 (14 1/2-oz.) cans fat-free, less-sodium chicken broth
3 C. fresh or frozen yellow corn
4 bags ginseng tea or 2 sliced ginseng roots
1/4 tsp. salt
1/8 tsp. white pepper

Heat the oil in a Dutch oven over medium-high heat. Add onion, ginger, and garlic cloves; sauté 2 minutes. Add chicken; sauté 4 minutes. Add water and broth; bring to a boil. Stir in corn and ginseng tea; bring to a boil. Reduce heat; simmer 20 minutes. Sprinkle with salt and pepper.

Yield: 8 servings
Serving size: 1 1/2 C.

Calories: 188
Fat: 6.1g
Fiber: 2.4g

Grilled Eggplant with Pomegranate Sauce

Grilled Eggplant with Pomegranate Sauce

1 large eggplant
2 T. olive oil
3 cloves garlic
1/2 C. pomegranate syrup
1 tsp. salt
Minced parsley
1/2 C. pomegranate seeds

Cut eggplant into 1/4-inch slices, and place them on paper towels. Sprinkle slices with salt, and weight them down with heavy plates or a board for 30 minutes. Then pat them dry with paper towels. Lightly brush eggplant slices with olive oil, and place them on grill. Grill them for 3 minutes on each side, or until they are lightly browned on both sides. Remove from grill. Arrange the eggplant by overlapping the slices on a serving dish. In a mortar, crush garlic cloves with 2 tsps salt to a paste. In a non-metallic bowl, combine the garlic paste and pomegranate syrup. Spread a little of the mixture on each eggplant slice. Sprinkle the slices with minced parley and pomegranate seeds for garnish and chill covered.

Yield: 6 servings
Calories: 239
Fat: 2g
Fiber: 2g

Tropical Tofu Smoothie

Tropical Tofu Smoothie

2/3 C. soft tofu, drained (3 oz.)
1 C. cubed pineapple, chilled
1 C. sliced strawberries, chilled
1/2 C. vanilla low-fat frozen yogurt
1/3 C. orange juice
1 tsp. sugar
Dash of ground nutmeg (optional)

Place tofu in a blender; process until smooth. Add pineapple and next 4 ingredients (pineapple through sugar); process until smooth. Serve immediately. Sprinkle with nutmeg, if desired.

Yield: 2 servings
Serving size: 1 C.

Calories: 147
Fat: 2.5g
Fiber: 2.8g

Ruby Surprise

Ruby Surprise

3 cups red grapes, rinsed
2 pints fresh raspberries (about 3 cups)
6 tablespoons minced candied ginger
6 tablespoons grenadine
For each dessert, arrange 1/2 cup raspberries and 1/2 cup grapes in a crystal goblet or martini glass. Sprinkle 1 tablespoon minced candied ginger over fruit and then drizzle with 1 tablespoon of grenadine.

Yield: 6 servings
Calories: 155
Fat: .8g
Fiber: 5g

Garden Pastitsio

Garden Pastitsio

2 tsp. olive oil
2 C. diced onion
1 C. diced celery
2 tsp. chopped fresh or 3/4 tsp. dried oregano
3 garlic cloves, minced
1 (8-oz.) package tempeh, crumbled
2 tsp. cornstarch
1 T. water
5 C. 1% low-fat milk
1 T. fresh lemon juice
1 1/2 tsp. chopped fresh or 1/2 tsp. dried dill
1/2 tsp. salt
1/4 tsp. ground white pepper
8 C. hot cooked elbow macaroni (about 1 lb. uncooked)
2 4-oz.) packages crumbled feta cheese, divided
1 (10-oz.) package frozen chopped spinach, thawed, drained, and squeezed dry
Cooking spray

Preheat oven to 375°. Heat oil in a Dutch oven over medium heat. Add onion, celery, oregano, garlic, and tempeh, and sauté 5 minutes. Combine cornstarch and water, and stir well. Add cornstarch mixture and milk to pan; bring to a boil. Reduce heat, and simmer 20 minutes, stirring occasionally. Stir in lemon juice, dill, salt, pepper, macaroni, 4 oz. feta, and spinach. Spoon mixture into a 13 x 9-inch baking dish coated with cooking spray; sprinkle with 4 oz. feta. Bake at 375° for 30 minutes or until lightly browned.

Yield: 8 servings
Serving size: 1 1/2 C.

Calories: 428
Fat: 12.1g
Fiber: 4.4g

Watercress and Pomegranate Salad

Watercress and Pomegranate Salad

For the pomegranate dressing:
1/2 teaspoon Dijon mustard
1/4 cup pomegranate juice, about 1/2 of a pomegranate
1/4 cup lemon juice
1/4 cup extra virgin olive oil
salt to taste
freshly ground black pepper

For the salad:
3 bunches watercress, washed and stems removed
3 head butter lettuce, washed and torn into bite-size pieces
3 blood oranges, peeled and sectioned
1/3 cup chopped walnuts
2/3 cup pomegranate seeds, about 1/2 of a pomegranate

For the pomegranate dressing: In a small bowl, whisk the mustard, pomegranate juice and lemon juice together. Slowly whisk in the olive oil. Season with salt and pepper. This can be made in advance and stored in the refrigerator for up to 3 days. For the salad: Combine the watercress and lettuce in a large serving bowl and toss it with the pomegranate dressing. Arrange the orange sections on top and sprinkle with walnuts and pomegranate seeds.

Yield: 10 servings
Calories: 107
Fat: 7g
Fiber: 2g