Cinnamon Kissed Chicken

Cinnamon Kissed Chicken

1/2 tsp. ground cinnamon
1 T. dark brown sugar
1 tsp. fresh orange peel slivers
1/2 C. Kraft Free Red Wine Vinegar fat-free salad dressing
1 lb. boneless, skinless chicken breast…cut into 1/2×4 inch long strips

To get orange peel slivers without a zester, simply grate the peel of an orange with a vegetable peeler or paring knife, cut it into strips if it is wide. Use just the “orange” not the white meaty part of the skin. In a large non-stick skillet, mix cinnamon, brown sugar, orange peel slivers and salad dressing together. Add chicken pieces. Cook over medium heat for 3 to 4 minutes. Turn chicken pieces over and cook an additional 2 to 3 minutes. Chicken will be white and not translucent when fully cooked.

Yield: 4 servings
Calories: 154
Total fat: 1.4 grams
Fiber: 0g

Topless Turkey Reuben

Topless Turkey Reuben

1/4 C. Sauerkraut, rinsed
1 dash Caraway seeds
1 slice Rye bread, Toasted (80 calories)
1 tsp. Mustard
1 oz. Cooked sliced turkey
1 oz. reduced fat Swiss cheese slice
4 slices Tomato

In a small saucepan or microwave, heat sauerkraut with caraway seeds. Drain well. Spread toast with mustard and top with turkey. Spread sauerkraut over turkey and top with cheese. Heat in microwave or toaster oven until warmed through and cheese begins to melt. Top with tomato slices.

Yield: 1 serving
Calories: 188
Fat: 6.5g
Fiber: 3.4g

Sassy Kraut & Pork

Sassy Kraut & Pork

1 1/2 C. (8 oz.) diced lean cooked roast pork
1 3/4 C. (one 14 1/2-oz. can) Bavarian-style sauerkraut, well drained
1 3/4 C. (one 14 1/2 can) stewed tomatoes, undrained
2 C. canned (one 16-oz. can) cut green beans, rinsed and drained
1/2 C. chopped onion
1 C. (1 1/2 oz.) unseasoned dry bread cubes
3/4 C. (3 oz.) shredded reduced-fat Cheddar cheese

Preheat oven to 350 degrees. Spray a 9-by 13 inch baking dish with butter-flavored cooking spray. In a large bowl, combine pork, sauerkraut, undrained stewed tomatoes, green beans, and onion. Add dry bread cubes. Mix well to combine until bread cubes soften. Evenly spread mixture into prepared baking dish. Bake for 30 minutes. Sprinkle Cheddar cheese evenly over top. Continue baking for 10 minutes or until cheese melts. Place baking dish on a wire rack and let set for 5 minutes.

Yield: 6 servings
Calories: 176
Fat: 4.5g
Fiber: 3.4g

Homemade Egg Substitute

Homemade Egg Substitute

6 jumbo egg whites
1 tsp. canola oil
1/4 C. powdered dry skim milk
1 drop yellow food coloring

Combine ingredients. This recipe can be frozen in plastic containers for later use or kept in the refrigerator for up to 7 days. I have found it to work very well in egg breakfast dishes and omlettes. The advantage is that it is much less expensive than commercial egg substitutes and people on a sodium restriction can use these more freely.

Yield: 6 servings
Serving Size: 1/4 C. (= to one egg)

Calories: 40
Fat: .8g
Fiber: 0g

Roasted Vegetable Sandwiches

Roasted Vegetable Sandwiches

3 T. balsamic or red wine vinegar
2 tsp olive oil
1/4 C. fresh basil, chopped, 1 T. dried basil
1 small eggplant, sliced into thin rounds
1 zucchini, thinly sliced
1 yellow summer squash, thinly sliced
1 red bell pepper, seeded and thinly sliced
1 small red onion, sliced and separated

Basil-Yogurt Spread:

1/4 C. nonfat yogurt
2 T. reduced -fat mayonnaise
1 T. additional fresh basil
1 tsp lemon juice
4 Kaiser Rolls, 125 calories each (otherwise adjust for calories in your bread/roll)

Preheat oven to 450F degrees. Blend vinegar, oil and basil. Add vegetables, tossing to coat. Place vegetables in roasting pan and cook, stirring occasionally, until tender and lightly browned- about 30 minutes. Cool vegetables. Whisk together ingredients for spread (recipe can be prepared ahead and refrigerated at this point). To assemble sandwiches, spread basil yogurt mixture on your favorite bread, pita halves, or crusty rolls. Top with veggies mixture and serve.

Yield: 4 sandwiches
Calories: 233
Fat: 7.5g
Fiber: 6.7g

Basic Fluffy Omelets

Basic Fluffy Omelets

3 fresh egg whites
Pinch of cream of tartar or flour
1 C. substitute eggs
1 tsp. butter
Chopped fresh parsley for garnish
Salt (optional) and fresh ground black pepper

In a small bowl, beat the egg whites and cream of tartar or flour (if desired) until very fluffy. Add the substitute eggs, blending well. If you’re making one large omelet, melt the butter in a medium-hot large skillet with a lid. If you’re making indivdual omelets, use 4 small skillets with lids. Pour the egg mixture into the pan(s) and reduce the heat to low. Cover the eggs and cook for 2 to 3 minutes. When the edges are firm, use a rubber spatula to lift several times to make sure that the bottom isn’t getting too brown. (If it is, turn down the heat drastically.) If adding optional fillings, place inside now (calories for fillings not included in nutritional information) Fold the omlet. Sprinkle on the parsley (or other topping) and season to taste with salt and pepper.

Yield: 4 servings
Calories: 66
Total fat 1 gram
Fiber: 0g

North Woods Bean Soup

North Woods Bean Soup

1 C. baby carrots, halved
1 C. onion, chopped
2 garlic cloves, minced
7 oz. turkey kielbasa, halved lengthwise, and cut into 1/2 inch pieces
4 C. fat-free chicken broth
1/2 tsp. Italian seasoning
1/2 tsp. black pepper
2 15.8 oz. cans Great Northern beans, drained and rinsed
6 oz. fresh baby spinach leaves

Heat a large saucepan coated with cooking spray over medium-high heat. Add carrots, onion, garlic, and kielbasa, saut� 3 minutes, stirring occasionally. Reduce heat to medium; cook 5 minutes. Add the broth, Italian seasoning, pepper and beans. Bring to a boil, reduce heat, and simmer 5 minutes. Place 2 C. of the soup in a food processor or blender, and process until smooth. Return the pureed mixture to pan. Simmer an additional 5 minutes. Remove soup from heat. Add the spinach, stirring until spinach wilts.

Yield: 5 servings
Serving size: 1 1/2 C.

Calories: 227
Fat: 3.9 g
Fiber: 6.7 g

Quick Ham and Cheese Drop Biscuits

Quick Ham and Cheese Drop Biscuits

1 1/2 C. Ham (About 1/2 lb.) 96% Fat-Free, diced
2 C. All Purpose Flour
2 tsp. Baking Powder
1 C. (4 oz.) reduced fat sharp Cheddar Cheese, shredded
1 C. 1% Low-Fat Milk
Dash of Ground Red Pepper

Preheat oven to 400° F. Coat a medium-size non-stick skillet with cooking spray; place over medium heat until hot. Add ham and sauté 3 minutes. In a bowl, combine ham, flour, cheese, baking powder and ground red pepper. Add milk. Stir just until dry ingredients are moistened. Drop batter by heaping T. onto a baking sheet coated with cooking spray. Bake at 400° F for 22 minutes.

Yield: 1 Dozen
Calories: 148
Fat: 5.5g
Fiber: .5g

Grilled Potato and Sausage Salad

Grilled Potato and Sausage Salad

2 lb. small red potatoes, halved
5 T. vegetable oil
1 bunch green onions
1 1-lb. turkey kielbasa
5 T. cider vinegar
2 T. sugar
1 T. whole grain Dijon-style prepared mustard
1 T. water
1/4 tsp. salt
1/4 tsp. ground black pepper

Heat outdoor grill. Coat grill rack with nonstick vegetable cooking spray. In large bowl, toss potatoes with 1 T. oil and grill about 4 inches from medium-hot coals, turning occasionally, until well browned — about 20 minutes. Set bowl aside with any remaining oil. Transfer browned potatoes to large piece of heavy-duty aluminum foil; wrap and continue to grill potatoes on another side of grill over low coals until fork-tender — about 20 minutes longer. Meanwhile, trim roots off onions. Place onions in large bowl used for potatoes and toss with oil remaining in bowl. Cut kielbasa into 4 links. Grill kielbasa and onions over medium-low coals, turning frequently, until lightly browned — about 4 minutes. Transfer sausages and onions to cutting board. Cut kielbasa into 1/4-inch-thick slices. Cut grilled green onions into 1-inch lengths and cut each potato half into 2 wedges. For dressing, in jar with tight-fitting lid, combine remaining 4 T. oil, the vinegar, sugar, mustard, water, salt, and pepper until well mixed. In large serving bowl, toss potatoes, kielbasa, and onions with dressing. Serve salad immediately.

Yield: 4 servings
Calories: 395
Fat: 18g
Fiber: 4g

Spicy Teriyaki Mushrooms

Spicy Teriyaki Mushrooms

2 T. Sugar
2 T. Soy Sauce
1 T. White Wine Vinegar
2 tsp. Olive Oil
1/4 tsp. Red Pepper Flakes
1/4 tsp. Ground Ginger
Scant 1/4 tsp. Garlic Powder
24 Small Button Mushrooms (8oz.), Quartered
2 T. Green Onion, Sliced

In a medium saucepan combine sugar, soy sauce, vinegar, oil, red pepper flakes, ginger and garlic powder. Add mushrooms and green onion. Cook and stir over medium heat until heated through.

Yield: 4 servings
Calories: 71
Fat: 2.7g
Fiber: .7g

Turkey Kielbasa with Warm Potato Salad

Turkey Kielbasa with Warm Potato Salad

2 lb. potatoes, peeled
2 T. vegetable oil
1 small onion, chopped
1 lb. turkey kielbasa, sliced
1 T. all-purpose flour
1/2 C. water
3 T. cider vinegar
1 T. sugar
1/4 tsp. ground black pepper
3/4 C. frozen green peas, thawed

Cut potatoes crosswise into 1/4-inch-thick slices. In 3-quart saucepan, heat potatoes and water to cover to boiling over high heat. Reduce heat to low; cover and cook potatoes just until tender — about 15 minutes. Drain potatoes in colander. In same saucepan, heat oil over medium heat. Add onion and kielbasa; cook 3 to 5 minutes or until onion softens. Stir in flour until well-mixed, then stir in water, vinegar, sugar, and pepper. Heat until thickened and bubbly. Reduce heat to low. Gently stir in cooked potatoes and peas; simmer 5 minutes. Remove from heat and serve.

Yield: 6 servings
Calories: 385
Fat: 15g
Fiber: 5g

Chicken & Sausage

Chicken & Sausage

2 T. olive oil
4 chicken breast halves
2 italian turkey sausages
2 garlic cloves
1 red pepper
1 green pepper
1 onion
4 oz. mushrooms
14 1/2 oz. can italian-style stewed tomato

Cut chicken into 2 inch cubes, finely chop garlic, cut red pepper into 2 inch cubes, cut green pepper into 2 inch cubes, thinly slice onion and mushrooms. Heat 1 T. oil in large nonstick skillet over medium heat. Add chicken, sausage and garlic, cook 10 minutes. Remove from heat. Cut sausage into 1 inch pieces. Remove all from pan, drain. Add remaining oil to pan, add peppers, onion and mushrooms, sauté’ 5 minutes or until tender. Add tomatoes and their liquid, breaking up tomatoes with spoon. Return chicken and sausage to pan, cover and cook 5 minutes, or until cooked through.

Yield: 4 servings
Calories: 288
Fat: 12.4g
Fiber: 2.3g

Oven-Baked Cassoulet

Oven-Baked Cassoulet

12 oz. lean boneless pork, cut into 1/2-inch cubes
1 tsp. olive oil
1 C. chopped onion
1 C. chopped carrots
Three cloves garlic, minced
Two, 15-oz. cans white kidney beans, rinsed and drained
Four plum tomatoes, chopped
2/3 C. reduced-sodium chicken broth
2/3 C. water
2 oz. turkey kielbasa, halved lengthwise and cut into 1/4″ thick slices
1 tsp. dried thyme, crushed
1/4 tsp. dried rosemary, crushed
1/4 tsp. pepper
2 T. snipped fresh parsley

Spray a 4-qaurt Dutch oven with nonstick coating. Preheat over medium-high heat. Cook and stir pork in Dutch oven until pork is browned. Remove pork from pan. Reduce heat. Carefully add cooking oil to hot Dutch oven. Cook the onion, carrots, and garlic in hot oil until onion is tender. Stir pork, beans, tomatoes, chicken broth, water, kielbasa, thyme, rosemary, and pepper into Dutch oven. Bake, covered, in a 325 degrees F oven for 40 to 45 minutes or until pork and carrots are tender. To serve, sprinkle each serving with parsley. Range-top method: Prepare as directed above, except instead of baking, cover and simmer about 15 minutes or until the pork and carrots are tender.

Yield: 5 servings
Serving Size: 1 1/3 C.
Calories: 243
Fat 7g
Fiber 10g

Chipotle Chicken

Chipotle Chicken

Chipotle Sauce:
1/2 C. nonfat plain yogurt
1 T. jalapeños, seeded and chopped
1 T. Scalliions, chopped
1 1/2 T. chipotle peppers, seeded and chopped
2 T. creamy peanut butter
1/8 tsp. salt

Chicken:
2 tsp. vegetable oil
1 lb. chicken breast halves without skin
3/4 C. tomato, seeded and chopped
2 T. Scallion, finely chopped

For Chipotle Sauce: Place all ingredients in blender container. Cover and blend on medium speed, stopping blender occasionally to scrape sides, until well blended, about 20 seconds. Heat sauce over low heat until hot, stirring occasionally. For Chicken: Heat oil in 10-inch nonstick skillet over medium-high until hot. Cook chicken in oil, turning once, until no longer pink, 8 to 10 minutes. Arrange on serving plate; top with Chipotle Sauce. Sprinkle with tomato and green onion tops.

Yield: 4 servings
Calories: 216
Fat: 7g
Fiber: 1.8g

Sweet Potato Hash

Sweet Potato Hash

1 1/2 lb. sweet potatoes, peeled and diced
1/3 C. water
1 1/2 tsp. olive oil
2 (1-oz.) links turkey breakfast sausage
1 1/4 C. chopped onion
3/4 tsp. salt, divided
1 1/2 T. maple syrup
1 T. water
1/4 tsp. black pepper
1/8 tsp. ground nutmeg

Place sweet potatoes and 1/3 C. water in a large microwave-safe bowl. Cover with plastic wrap and microwave at HIGH 15 minutes or until potatoes are tender. Carefully uncover; drain and keep warm. Heat oil in a large nonstick skillet over medium-high heat. Remove casings from sausage. Add onion to pan; sauté 6 minutes or until tender. Add sausage and 1/4 tsp. salt; cook 4 minutes or until sausage is done, stirring to crumble. Stir in sweet potatoes, 1/2 tsp. salt, syrup, 1 T. water, pepper, and nutmeg. Cook until liquid is absorbed and sweet potatoes begin to brown (about 5 minutes).

Yield: 4 servings
Serving size: about 1 C.

Calories: 200
Fat: 3.6g
Fiber: 4.5g

Roasted Broccoli

Roasted Broccoli

1 lb. broccoli
2 T. olive oil
Salt and freshly ground black pepper

Preheat oven to 500 degrees Wash and drain broccoli. Pat dry. Cut into florets. In a large bowl, toss the broccoli with the oil and salt and pepper to taste. Arrange florets in a single layer on a baking sheet and roast, turning once, for 12 minutes, or until just tender. Transfer broccoli to a serving bowl.

Yield: 4 servings
Calories: 83
Fat: 7.3g
Fiber: 1g

Peanuty Chicken

Peanuty Chicken

1 lb chicken breast, cut into 1/2 inch pieces
1 tsp. sesame oil
1 T. soy sauce
1 batch Peanut Sauce

Mix the chicken, oil and soy sauce in a bowl. Put in a pan sprayed with nonstick spray and cook over medium high until lightly brown. Pour peanut sauce over it and toss.

Yield: 4 servings
Calories: 203
Fat: 7.6g
Fiber: .9g

Peanut Sauce

Peanut Sauce

3 T. creamy peanut butter
2 garlic cloves, crushed
2 T. soy sauce
4 tsp. sugar
1 T. water
1 1/4 tsp. rice-wine vinegar
1 T. chopped fresh cilantro, OR 1/2 tsp. dried

In a mini-food processor or blender, combine the peanut butter and garlic; puree. Add the remaining ingredients and process until combined. (You can just smash the garlic very finely and then mix it together although it won’t be as smooth, it will taste as good)

Yield: 8 servings
Serving Size: 1 T.

Calories: 40
Fat: 3
Fiber: .45

Lemon-Basil Bowties

Lemon-Basil Bowties

1 T. olive oil
1 medium-size clove garlic, minced
1 (8-oz.) package medium-size bowties
1 T. fresh lemon juice
1 tsp. finely grated lemon zest
1/2 bunch basil (about 12 large leaves)
1/2 tsp. salt
1/4 tsp. freshly grated black pepper
1/2 C. freshly grated Parmesan

Bring large pot of salted water to a boil. Add bowties and cook according to package instructions. Stack 5 to 6 basil leaves at a time, roll them up tight and slice across the roll, spacing cuts 1/8-inch apart or less. Repeat with more leaves until quantity reaches firmly packed 1/2 C. Heat oil in a large skillet over low heat for 1 minute. Add garlic and sauté, stirring often, 1 minute. Remove from heat. Add well-drained bowties and toss well until coated with garlic-oil mixture. Add lemon juice and zest, basil, salt, and pepper, and toss until basil wilts. Divide pasta among 4 large heated plates, top each portion with 1 T. grated cheese and serve.

Yield: 4 servings
Calories: 305
Fat: 8g
Fiber: 1.6g

Spicy Hungarian Hash

Spicy Hungarian Hash

2 tsp. canola oil
1 large onion, chopped
2 green bell peppers, diced
2 cloves garlic, minced
11/2 tsp. paprika
1 tsp. caraway seeds, crushed
1/4 tsp. cayenne pepper
1/2 C. reduced-sodium chicken broth
3 oz. turkey kielbasa, diced (3/4 C.)
4 C. diced cooked potatoes or frozen hash-brown potatoes
Salt & freshly ground black pepper to taste
2 T. reduced-fat sour cream

In a large cast-iron skillet, heat oil over medium-high heat. Add onion, bell peppers, garlic, paprika, caraway seeds and cayenne; saut� until vegetables begin to brown, 5 to 8 minutes. Stir in chicken broth, kielbasa and potatoes and cook, scraping up browned bits, until potatoes are crusty, 6 to 8 minutes. Season with salt and pepper. Serve immediately, topped with sour cream.

Yield: 2 servings
Calories: 380
Fat: 10g
Fiber: 6g

Orange & Ginger Scallops

Orange & Ginger Scallops

1 1/2 C. Broccoli Florets, steamed
12 oz. Scallops
1/4 C. Orange Juice
1 tsp. Orange Zest, very finely grated
1/4 C. White Wine
1 T. fresh grated Ginger
2 cloves garlic, pressed or crushed
1 tsp. Soy Sauce
2 tsp. cold Butter
chopped Scallion tops, for Garnish

Mix orange juice, zest, wine, ginger, garlic and soy sauce in a small bowl and blend well; set aside. Spray nonstick pan with cooking spray over fairly high heat. Add scallops and cook, stirring frequently, until scallops are opaque, 2-3 minutes. Try not to overcook the scallops or the texture isn’t very nice. Remove scallops. Add the orange juice mixture to the pan juices and bring to boil. Cook, whisking, until sauce is slightly reduced, 3-5 minutes. Stir in the cold butter, continuing to whisk constantly until melted. Return scallops to the pan, add the steamed broccoli, and cook for around 1 minute, tossing gently, just to coat with sauce and make sure its all still warmed through. Top with scallions and serve.

Yield: 2 servings
Calories: 238
Fat: 4.3g
Fiber: 5.8g

Parmesan Shrimp Peppers

Parmesan Shrimp Peppers

1/2 C. diced celery
2 C. sliced mushrooms
1/2 C. grated carrots
1/4C. sliced scallions, no tops
1/4 C. chopped fresh parsley
1 can (14.5 oz.) diced stewed tomatoes
1 can (16 oz.) reduced sodium chicken broth
3/4 C. uncooked long grain rice
1 tsp. dried basil
1 tsp. coarse kosher salt
1 tsp. Mrs. Dash lemon-pepper
2 T. white wine Worcestershire sauce
1 tsp. crushed garlic
Fresh ground pepper to taste
A few drops Tabasco (optional)
3 yellow and 3 red peppers sliced in half, length-wise, washed and seeded
2 C. precooked, peeled and deveined shrimp, tails removed
3/4 parmesan cheese
Olive oil cooking spray
1 C. fat free sour cream or plain yogurt
1/8 C. chopped garlic chives
1/2 tsp. Mrs. Dash original blend

Heat medium-sized pan with cooking spray. sauté; celery, carrots and onions until about half done. Add mushrooms and sauté; until they are slightly soft. Add more cooking spray as needed. When mushrooms are ready, add tomatoes, chicken broth, garlic, Worcestershire sauce, basil, salt, pepper and Tobasco (if desired). Add rice and bring to a boil. Gently reduce heat and cover. Cook for approximately 20 minutes, until rice is done and broth absorbed. While the rice mixture cooks, use a three-quart pan to boil water. Add peppers and cook gently for approximately seven minutes. Remove from water and drain. When broth is absorbed and rice is cooked, remove from heat and add shrimp to mixture. Place peppers in baking dish, stuff with rice mixture and sprinkle with the Parmesan cheese. Bake at 325 degrees for 20 minutes or until cheese melts. While peppers bake add garlic chives and Mrs. Dash to sour cream. This can be used as an optional garnish. Place peppers on platter and serve.

Yield: 6 servings
Serving Size: 2 Pepper halves + 1 T. Sour Cream Sauce per pepper

Calories: 372
Fat: 14.6g
Fiber: 3g

Southeast Asian-Style Grilled Marinated Chicken with Dipping Sauce

Southeast Asian-Style Grilled Marinated Chicken with Dipping Sauce

6 skinless chicken breast cutlets, with visible fat removed, 3-4 oz. each
1 batch Cilantro Marinade or Peppercorn-Cilantro Root Paste Marinade
Canola oil spray
Southeast Asian Dipping Sauce.

Just before marinating, lay chicken breasts between layers of wax paper or foil. Pound gently with a flat, heavy object to even out thickness and ensure even grilling. Arrange chicken in a glass dish or in a large zip-lock bag. Add Cilantro Marinade or Peppercorn-Cilantro Root Paste Marinade. Cover dish or seal bag. Refrigerate overnight or at least 8 hours, turning occasionally. When ready to grill, remove chicken from marinade. Wipe off chicken and pat dry with paper toweling. Spray chicken lightly with canola oil spray on both sides. Grill chicken until cooked through (about 5 minutes per side) or until juices run clear. Transfer to a large sheet of foil and seal foil. Let rest about three minutes. Remove chicken from foil and cut crosswise into thin slices. Serve with Southeast Asian Dipping Sauce.

Yield: 6 servings
Per serving using Cilantro Marinade (approximate):
Calories: 146
Fat: 2g
Fiber: 0g

Per serving using Peppercorn-Cilantro Root Paste Marinade (approximate):
Calories: 107
Fat: 1g
Fiber: 0g

Cilantro Marinade

Cilantro Marinade

1 1/2 T. peanut or canola oil
1 T. fresh lime juice
3 T. finely chopped peeled fresh ginger
1 T. finely chopped fresh lemongrass (or freshly grated lemon zest)
1-4 serrano chilis, stemmed, chopped, according to taste
1-3 cloves garlic, according to taste, smashed with the flat side of a wide knife blade or cleaver
1 1/2-2 tsp. dried red pepper flakes, according to taste
1 1/2 T. reduced-sodium soy sauce
1 1/2 T. fish sauce
1/2 cup rice vinegar
1 T. (packed) dark brown sugar
1/2 cup granulated sugar
1/3 cup each finely chopped fresh basil, mint and cilantro leaves

Make marinade in a blender, stopping occasionally to scrape down sides of blender with a rubber spatula after each step. Blend together until well mixed: oil, juice, ginger, lemongrass (or lemon zest), chili, garlic and red pepper flakes. Add soy sauce, fish sauce, vinegar and both sugars. Blend well. Gradually add basil, mint and cilantro leaves, scraping down sides of blender after adding each batch. Continue blending until mixture is smooth. If not using immediately, store in refrigerator, covered, up to 3 or 4 days. Before using refrigerated marinade, bring to room temperature. Makes about 3/4 cup, or enough marinade for 6 skinless boneless chicken breast cutlets.

Peppercorn-Cilantro Root Paste Marinade

Peppercorn-Cilantro Root Paste Marinade

2 tsp. black peppercorns
5-6 large cloves garlic (or to taste), coarsely chopped, about 2 T.
3 T. coarsely chopped roots of fresh cilantro
2 tsp. fish sauce, plus additional 2-3 T.

Place peppercorns, garlic and cilantro roots in a blender, food processor, or a clean spice or coffee grinder. Mix on high speed until mixture turns into a paste-like mixture. Mix in 2 teaspoons of fish sauce. Store refrigerated, tightly covered, until ready to use or for up to 4 days. When ready to use as a marinade paste, turn paste into a large bowl and allow to come to room temperature. Mix in just enough additional fish sauce so paste is thin enough to spread on chicken. Use about 1 teaspoon paste per cutlet, spread marinade thinly on all sides of chicken. Cover and refrigerate overnight or at least 8 hours. Makes 2-3 tablespoons paste marinade, or enough to marinate 6 chicken cutlets.

All Purpose Hot Sweet-Sour Dipping Sauce

All Purpose Hot Sweet-Sour Dipping Sauce

1/2 C. plain rice vinegar
2-3 T. super-fine sugar, or according to taste
1/2 mild chili (e.g. serrano), sliced into very thin rings, or 1/4-1/2 tsp. dried chili flakes

Prepare sauce well before serving. Place vinegar and 2 tablespoons of sugar in a small, non-reactive bowl and whisk or stir until sugar is completely dissolved. Taste and adjust amount of sugar, according to taste. Stir in chili or chili flakes. Allow flavors to meld at least 30 minutes before serving. Stored in a sealed container and refrigerated, sauce will keep up to 5 days. Makes about 1/2 cup dipping sauce.

Yield: 8 servings
Serving Size: 1 tablespoon

Calories: 19
Fat: 0
Fiber: 0

Slow-Roasted Rosemary-and-Garlic Chicken

Slow-Roasted Rosemary-and-Garlic Chicken

10 garlic cloves, minced
2 T. chopped fresh rosemary
1 (5- to 6-lb.) roasting chicken
5 garlic cloves
4 (3-inch) rosemary sprigs
1/4 C. orange juice
1 T. balsamic vinegar

Combine minced garlic and chopped rosemary. Remove and discard giblets and neck from chicken. Rinse chicken with cold water; pat dry. Trim excess fat. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat. Rub garlic mixture under loosened skin over breast and drumsticks. Place 5 garlic cloves and rosemary sprigs into the body cavity. Place chicken, breast side down, in an electric slow cooker. Cover with lid; cook on high heat for 1 hour. Reduce heat setting to low; cook 7 hours. Remove chicken from slow cooker, reserving drippings. Discard skin from chicken. Place a zip-top plastic bag inside a 2-C. glass measure. Pour drippings into bag; let stand 10 minutes (fat will rise to the top). Seal bag; carefully snip off 1 bottom corner of bag. Drain drippings into a small saucepan, stopping before fat layer reaches opening; discard fat. Add orange juice and vinegar to saucepan; bring to a boil. Reduce heat; simmer 10 minutes.

Yield: 6 servings
Serving size: 3 oz. chicken and 1/3 C. sauce

Calories: 175
Fat: 6.4g
Fiber: 0g

Turkey Kielbasa Stovetop Casserole

Turkey Kielbasa Stovetop Casserole

1 tsp. olive oil
3 cloves garlic, mined
1 C. onion, chopped
2 tsp. black pepper
3 T. oregano
1 tsp. cayenne pepper
2 tsp. chili powder
1 (28 oz.) can “no salt added” tomatoes
4 tsp. sugar
1 lb. reduced fat turkey kielbasa, thinly sliced
1 (28 oz.) can beans (cannellini, navy, etc), rinsed and drained
1 (10 oz.) package frozen broccoli, thawed and drained

Heat oil in a large nonstick skillet over medium heat until hot. Add garlic, onion, black pepper, oregano, cayenne pepper and chili powder and saut� for 5 minutes or until onion is tender. Add tomatoes, sugar, kielbasa and beans and simmer for 15 minutes. Add broccoli and simmer another 5 minutes.

Makes: 6 Servings
Serving Size: 12 oz.

Calories: 351
Fat: 9g
Fiber: 10g

Herbed Vegetable Spiral Bread

Herbed Vegetable Spiral Bread

1/2 C. shredded part skim mozzarella cheese
1/2 C. canned Mexicorn, drained
1/4 C. grated Parmesan cheese
1/4 C. minced fresh parsley
2 garlic cloves, minced
1 tsp. dried oregano
1/2 tsp. dried basil
1/2 tsp. ground cumin
1/4 tsp. salt
1/8 to 1/4 tsp. crushed red pepper flakes, optional
1 loaf (1 lb.) frozen bread dough, thawed
1T. cornmeal
1 egg, lightly beaten

In a bowl, combine the mozzarella, corn, Parmesan, parsley, garlic and seasonings; set aside. In a lightly floured surface, roll dough into a 16 x 12 inch rectangle. Spread cheese mixture over dough to within 3/4 inch of edges. Roll up jelly-roll style, starting with a long side; pinch seams and ends to seal. Sprinkle a large baking sheet with cornmeal. Place dough seam side down on baking sheet; tuck ends under. Cover and let rise in a warm place until doubled; about 35 minutes. Brush with egg. Bake at 350 for 35-40 minutes or until golden brown and bread sounds hollow when tapped. Cool for 20 minutes before slicing. Store leftovers in the refrigerator.

Yield: 16 slices
Calories: 107
Fat: 3g
Fiber: 1g

Turkey Kielbasa & Sauerkraut Potpie

Turkey Kielbasa & Sauerkraut Potpie

Filling:
1 tsp. olive oil
2 onions, thinly sliced (2 C.)
2 cloves garlic, minced (2 tsp.)
1 T. chopped fresh thyme or 1 tsp. dried thyme leaves
3 T. all-purpose white flour
1 1/2 C. defatted reduced-sodium chicken broth
3/4 C. fresh apple cider
2 1/2 C. diced cooked turkey or chicken
1/2 lb. turkey kielbasa, sliced 1/4-inch thick (1 1/2 C.)
1 lb. sauerkraut (2 C.), rinsed and squeezed dry
2 T. grainy mustard
Salt & freshly ground black pepper to taste

Topping:
2 large egg whites
1/4 C. low-fat milk
1/4 tsp. salt
1 loaf unsliced seeded rye bread (1 lb.), crust trimmed, cubed (8 C.)

To Make Filling: Preheat oven to 350�F. In a large skillet or Dutch oven, heat oil over medium heat. Add onions and cook, stirring occasionally, until softened but not browned, about 5 minutes. Add garlic and thyme and cook until fragrant, about 1 minute more. Add flour and cook, stirring constantly, until the flour starts to turn golden, about 2 minutes. Stir in chicken broth and cider and bring to a simmer, stirring constantly, until the sauce thickens, about 5 minutes. Remove from the heat and add turkey or chicken, turkey kielbasa, sauerkraut and mustard; season with salt and pepper. Transfer to a deep 10-inch pie pan or other 2-quart baking dish and set aside. To Make Topping: In a large bowl, whisk together egg whites, milk and salt. Add bread cubes and toss to coat. Scatter over the top of the filling. Set the baking dish on a baking sheet and bake for 25 to 30 minutes, or until the topping is golden and the filling is bubbling.

Yield: 6 servings
Calories: 430
Fat: 8g
Fiber: 8g

Huevos Rancheros Casserole

Huevos Rancheros Casserole

Vegetable oil spray
2 oz. turkey breakfast sausage, casings removed (2 links)
1 Anaheim pepper, seeded and diced
6 6-inch corn tortillas, diced
15-oz. can no-salt-added black beans, rinsed and drained
1 C. cherry tomatoes, halved
2 C. fat-free milk
Egg substitute equivalent to 6 eggs (about 1 1/2 C.)
2 T. sliced black olives, drained

Preheat oven to 350ºF. Lightly sprat a 9-inch square baking pan with vegetable oil spray; set aside. In a small nonstick skillet, cook sausage over medium-high heat for 3 minutes, stirring to break up. Add pepper and cook for 1 to 2 minutes, or until pepper is tender and sausage is no longer pink. Put in a colander and rinse with hot water; drain well. Put in baking pan. Top with tortillas, then with beans, and finally with tomatoes. In a medium bowl, whisk together milk and egg substitute. Pour over casserole. Bake for 45 minutes, or until center is set. Cut into six pieces and sprinkle with olives. To make the casserole ahead of time, assemble as directed, then cover and refrigerate for up to 12 hours before baking. Remove from refrigerator 15 minutes before baking.

Yield: 6 servings
Serving Size: 3/4 C.
Calories: 207
Fat: 2g
Fiber: 5g

Sauerkraut Dinner

Sauerkraut Dinner

2 medium russet potatoes, scrubbed and sliced 1/4-inch thick
2 medium onions, sliced and separated into rings
2 medium carrots, peeled and sliced 1/2-inch thick
2 medium ribs celery, sliced 1/4-inch thick
2 large garlic cloves, minced
1 14 1/2-oz. can no-salt-added canned tomatoes with juice
1 32-oz. jar sauerkraut, drained
1/2 C. unsweetened apple juice
1/2 tsp. caraway seeds
1/2 tsp. freshly ground pepper
1 1/2 lb. fully-cooked smoked turkey kielbasa, cut into 6 pieces

Put potatoes, onions, carrots, celery, and garlic in a 5-quart (5-liter) or larger crockery slow cooker. Drain juice and reserve juice from tomatoes. Coarsely chop tomatoes and add to slow cooker. Top with sauerkraut. In a glass measuring C., combine apple juice, reserved tomato juice, caraway seeds, and pepper. Pour over sauerkraut. Do not stir. Top with pieces of turkey kielbasa. Cover and cook on low for 7 to 9 hours or on high for 3 1/2 to 4 1/2 hours. To serve, pile sauerkraut and vegetables onto a large platter. Top with pieces of kielbasa. Serve hot.

Yield: 6 servings
Calories: 282
Fat: 10g
Fiber: 7g

Roasted Pot Roast with Mushrooms and Onions

Roasted Pot Roast with Mushrooms and Onions

Olive oil cooking spray
2 lb. first cut brisket, all visible fat removed
2 large cloves garlic, sliced thin
1 small carrot cut into coins
3 large onions, sliced and separated into rings
1/4 C. dry red wine
1 1/4 C. no salt added beef stock
2 bay leaves, broken
3 large sprigs thyme
freshly ground pepper
1 T. water
2 Portobello mushrooms, sliced thin
extra thyme for garnish

Preheat oven to 325° F. Coat an oven proof covered roaster with cooking spray and heat on top of the stove. Sear all sides of the meat to close it. Remove from heat. With a sharp small knife make slits in the top of the meat and push in garlic slices at 2 inch intervals. Cover with remainder of garlic, carrot coins, and 1/2 onion rings. Pour wine and stock around the beef. Add the bay leaves, thyme, and pepper to taste. Cover and roast until fork tender, about 2 1/4-2 1/2 hours, adding water if needed. While the roast is cooking, coat a nonstick skillet with cooking spray. Sauté with remaining onion rings stirring until they begin to wilt. Add water and cover. Continue to cook until they caramelize. Remove from the pan. Add the mushrooms and sauté until they are just cooked through. Remove the beef from the roaster and keep warm. Pour the sauce through a sieve into a shallow pan, mashing the solids through to thicken. Slice the meat into very thin slices across the grain and place into the sauce. When ready to serve add the mushroom-onion mixture to the sliced beef and reheat. Place onto large serving platter. Decorate with extra thyme sprigs.

Yield: 8 servings
Calories: 205
Fat: 7g
Fiber: 2g

Turkey Kielbasa Stew

Turkey Kielbasa Stew

3/4 lb. lowfat turkey kielbasa, cut into 1 inch pieces
1 lb. sauerkraut, rinsed and drained
1 1/2 Granny Smith apples, peeled, cored and cut crosswise into rings
1/2 thinly sliced onion, separated into rings
1 1/4 lb. red potatoes, quartered
1 C. chicken stock
1/4 tsp. caraway seeds
1/4 C. shredded fat free Swiss cheese

Place half of the sausage in a crockpot and top with the sauerkraut. Cover with the remaining sausage, then the apple slices and the onion slices. Top with the potatoes. Add the chicken stock and sprinkle with the caraway seeds. Cover and cook on high heat 4 hours or until the potatoes are tender. Serve sprinkled with cheese.

Yield: 4 servings
Calories: 302
Fat 7.5g
Fiber 7.5g

Scallops & Snow Pea Stir-Fry

Scallops & Snow Pea Stir-Fry

1/2 C. chicken broth
1/4 C. orange juice
2 T. fresh lemon juice
2 T. soy sauce
1 tsp. dark Asian sesame oil
1 T. sugar
1 T. cornstarch
1/2 tsp. salt
1 T. vegetable oil
2 large cloves garlic, finely chopped
2 T. finely chopped fresh ginger
1 1/2 lb. sea scallops, halved and muscle removed
1 lb. snow peas, trimmed
1 lb. snow peas, trimmed
Grated orange rind (optional)
Cucumber Salad (recipe follows)

In small bowl, combine chicken broth, orange juice, lemon juice, soy sauce, sesame oil, sugar, cornstarch and salt. In very large (12-inch) nonstick skillet or wok, heat vegetable oil over medium-high heat. Add garlic and ginger; stir-fry 1 minute. Increase heat to high. Add scallops. Stir-fry until opaque, about 2 minutes. With slotted spoon, transfer scallops to clean bowl. Add snow peas to skillet; stir-fry 2 minutes. Stir reserved broth mixture and add to skillet. Simmer 1 minute. Add scallops back to skillet. Simmer 1 minute. Serve hot. Sprinkle with orange rind, if desired. Serve with Cucumber Salad, and rice, if desired.

Yield: 6 servings
Calories: 348
Fat: 5g
Fiber: 2g

Cucumber Salad: In large bowl, toss together: 2 cucumbers, halved lengthwise and cut into half-moons; 1 bunch radishes, each halved and cut into half-moons; 8-oz. can sliced water chestnuts, drained. In small bowl, whisk together 1 T. red-wine vinegar, 1/2 tsp. salt and 1 tsp. dark Asian sesame oil. Pour over salad; toss. Serves 6, Calories: 37, fat: 1g, fiber: 3g

Prosciutto-Cheese Omelet

Prosciutto-Cheese Omelet

1/2 oz. Prosciutto, chopped
2 T. chopped Fresh Basil
2 T. part skim Ricotta Cheese
3 Eggs
1 T. Water
Salt & Pepper
1 T. whipped Butter
1 T. Parmesan Cheese

Combine ham, basil, and ricotta cheese; stir to combine. Using a fork, in a separate small mixing bowl combine eggs, water, salt and pepper and beat until combined. In 9″ skillet, melt 2 tsp. butter; add egg mixture and cook over medium-high heat until bottom of omelet is set and lightly browned, 1 – 2 minutes. Spoon prosciutto mixture over half the omelet. Using a spatula, loosen omelet around edges, then fold omelet in half and slide onto flame proof plate. Brush with butter, sprinkle with parmesan cheese and broil until cheese is melted, 30 seconds.

Yield: 2 servings
Calories: 195
Fat: 14g
Fiber: 0g

Chicken Bowtie Soup

Chicken Bowtie Soup

1 quart fat-free, lower-sodium chicken broth
1 heaping C. bowtie-shaped pasta
1 medium carrot, peeled and cut into small dice
1 celery rib, trimmed and cut into small dice
1/4 C. minced onion
1 C. diced all-white meat cooked chicken
1/2 C. frozen baby peas
1 T. cornstarch whisked into 1/3 C. water
1/2 tsp. salt
1/4 tsp. fresh-ground black pepper

Pour the broth into a 3 to 4-quart saucepan, place over medium-high heat and bring to a boil. Add the bowtie pasta, carrots, celery and onion, return to a simmer, reduce the heat and simmer for 15-20 minutes, stirring
occasionally, until the pasta is almost tender. Add the chicken and peas and simmer for 2 minutes. Whisk the cornstarch mixture and add it to the soup along with the salt and pepper. Simmer until slightly thickened and
glossy. Serve immediately.

Yield: 4 servings
Calories: 158
Fat: 1g
Fiber: 2g

Caramelized Pearl Onions

Caramelized Pearl Onions

1 tsp. olive oil
1 tsp. butter
1 (10 oz.) pkg. pearl onions
1/3 C. water
1 tsp. sugar
1 T. chopped fresh thyme
2 T. dry white wine
1/4 tsp. salt
1/8 tsp. black pepper

Heat oil in a medium nonstick skillet over medium heat. Melt butter in pan. Add onions, and cook 5 min. or until lightly browned, shaking pan frequently. Add water and sugar, and bring to a boil. Cover, reduce heat, and simmer 8 min. Uncover and cook 2 min. or until liquid evaporates. Stir in thyme and remaining ingredients; cook 1 min. To peel pearl onions easily, slice off the root ends and drop into boiling water for less than a minute. Drain and rinse with cold water. Pinch the stem end of each, and a peeled onion will pop out. When they’re in the skillet, shake the onions frequently for even browning.

Yield: 4 servings
Calories: 55
Fat: 2.2g
Fiber: 1.4g

Low-Fat Stuffed Tuna Shells with Dill Sauce

Low-Fat Stuffed Tuna Shells with Dill Sauce

12 oz. jumbo shell macaroni
1 onion, diced
1 celery rib, chopped
1/4 C. fat free chicken broth
2 C. lite evaporated milk
3 T. unbleached flour
1 T. chopped fresh dill
pepper to taste
12 oz. fat free Swiss cheese
2 slices white bread
1/3 C. fat free ranch dressing
1 – 12 oz. can tuna packed in water

Preheat oven to 375º F. In large nonstick saucepan, prepare pasta according to package directions, drain and set aside. In nonstick saucepan over high heat, sauté onions and celery in broth for 5 minutes or until tender. Remove onion mixture and place in medium bowl. Place milk, flour and spices in blender, mix on high for 1 minute. In medium nonstick saucepan over medium heat, pour in milk mixture, stirring constantly until sauce thickens. Stir in cheese until blended. Pour sauce in 11″ x 7″ nonstick baking dish. In bowl with celery mixture, stir in bread torn into crumbs, ranch dressing and tuna. Fill cooked shells with tuna mixture; arrange filled shells in sauce. Cover and bake 20 to 25 minutes. Serve hot.

Yield: 5 servings
Calories: 348
Fat: 2.8g
Fiber: 2.6g

Chicken With Crunchy Vegetables

Chicken With Crunchy Vegetables

3/4 lb. skinned, boned chicken breast, cut into 1-inch pieces
1/4 C. low-sodium teriyaki sauce, divided
1 tsp. dark sesame oil
1 C. diagonally sliced celery
3/4 C. thinly sliced carrot
1 clove garlic, crushed
1 C. coarsely shredded red cabbage
1 (8-oz.) can sliced water chestnuts, drained

Preparation time: 10 minutes. Combine chicken and 1 T. teriyaki sauce in a bowl; stir well. Let stand 10 minutes. Heat oil in a nonstick skillet over medium-high heat. Add celery, carrot, and garlic; stir-fry 1 minute. Stir in cabbage and water chestnuts; remove from skillet. Add chicken; stir-fry 3 minutes. Add remaining teriyaki sauce; stir-fry 1 minute. Return cabbage mixture to skillet; stir-fry 1 minute or until done.

Yield: 4 servings
Serving size: 1 C.

Calories: 159
Fat: 2.3g
Fiber: 1.8g