1/2 pound chicken thighs without skin, boned
4 cloves garlic, sliced thin
1/2 C. barley, rinsed and drained
1 can fat-free chicken broth
1 1/2 C. chardonnay
1 tsp. fresh rosemary leaves, snipped
Combine all ingredients in a slow cooker and cook on Low for at least 6 hours (3 1/2 hours on High). Serve in bowls and top with chopped green onions.
Yield: 2 Servings
Calories: 378
Fat: 4g
Fiber: 7g
1 large bunch fresh asparagus (about 4 C. after preparation)
1/3 C. extra virgin olive oil
2 tsp. balsamic vinegar
1/4 – 1/2 tsp. salt (to taste)
dash of black pepper
1/4 tsp. dry mustard
1 (2.25 ounce) can sliced black olives, drained
1 yellow or red bell pepper
Mix the olive oil, balsamic vinegar, salt, dry mustard, and pepper in a medium bowl (or in your serving bowl). Set aside. Prepare the asparagus by rinsing under cool water. Snap off the woody stems and lay the spears on a paper towel to dry. Rinse the bell pepper under cool water. Pat dry. Remove the stem end and scrape out the seeds and membrane from the inside. Thinly slice the pepper; then, add to the bowl with the olive oil mixture. Snap or slice the asparagus spears into 2 – 3 inch lengths and add them to the peppers and olive oil mixture. Allow the salad to marinate for at least 2 hours.
Yield: 8 servings
Calories: 108
Fat: 10g
Fiber: 2g
1/2 C. diced chicken breast
1 stalk celery, diced
1 small onion, diced
1/4 C. canned peach slices, drained
1 T. sliced almonds
1 T. reduced-fat mayonnaise
4 slices multigrain bread
Mix the chicken, celery, onion, peaches, almonds and mayonnaise in a bowl and spoon onto the bread.
Yield: 2 servings
Calories: 290
Fat: 8g
Fiber: 12g
2 tsp. prepared horseradish sauce
1 tsp. reduced-fat mayonnaise
2 slices rye bread
1/4 pound thinly sliced roast beef
1/4 C. pickled red beets
1 leaf lettuce
Spread the horseradish sauce and mayonnaise on the bread. Sandwich the beef, beets and lettuce between the slices.
Yield: 1 sandwich
Calories: 340
Fat: 7g
Fiber: 5g
1-1/2 lbs. beef round or shoulder steaks, cut 1/4-inch thick
1/2 C. water
3/4 C. finely chopped carrots
3/4 C. finely chopped onion
1/2 C. finely chopped celery
1/2 C. finely chopped bell pepper
1/2 C. medium picante sauce
1/4 C. ketchup
1 T. white vinegar
12 ounces Farfalle (bow-tie) pasta, cooked
The night before serving: Prepare vegetables and combine with picante sauce, ketchup and vinegar; refrigerate in a sealed container. Trim fat from beef steaks and cut into 6 pieces. Wrap and refrigerate. In the morning: Transfer steaks to the crockpot and top with vegetable mixture. Add water. Cover and cook on low for 10-11 hours. Thicken by adding 1 T. cornstarch mixed with 1 T. water. Salt and pepper to taste. Serve over cooked pasta. To boost fiber content, try whole wheat pasta.
Yield: 6 servings
Calories: 265
Fat: 6g
Fiber: 3g
1/2 C. brown sugar
1/4 C. granulated sugar
2 T. dark chili powder
2 T. paprika
1 T. dry Mexican oregano
1 T. dry thyme
1 T. dry sweet basil
2 tsp. dry mustard
1 tsp. cayenne pepper
2 T. granulated garlic
Mix all ingredients together thoroughly. Generously rub on steak and grill as usual.
2 T. Butter
2 T. chopped Yellow Onion
3 T. Flour
2 C. Chicken Broth
2 C. Milk
1 C. grated Sharp Cheddar Cheese (4oz.)
Salt, to taste
Chopped fresh Parsley for garnish
Heat a 3 quart pot on medium high. Add butter. When melted, add onion and stir slowly and constantly until the onions are soft but not brown. Mix in the flour and blend fully, stirring constantly. Cook 3 -5 minutes. Slowly add broth and milk, stirring constantly until soup almost reaches the boiling point (small bubbles begin to form a ring arouns the edge of the pot). Stir in the cheese and whisk until melted. Season to taste with salt and garnish with parsley
Yield: 4 servings
Calories: 269
Fat: 19g
Fiber: 0g
7 – 8 lb. firm, ripe Roma Tomatoes
1 T. Italian Seasoning
2 tsp. Salt
Rinse tomatoes and wipe off moisture. Cut off the stem and the hard portion of the core underneath the stem. Halve the tomatoes if they are less than 2″ long. Quarter them if they are larger. With the tip of a knife or index finger, scrape out most of the seeds without removing any pulp. Arrange the tomatoes, cut surface up, on nonstick cookie sheets. Combine the Italian seasoning and salt and sprinkle over the tomatoes. Dry the tomatoes with one of the following methods. They are done when dry, but still slightly pliable, about the texture of a dried apricot.
Oven-drying: Bake in 170 degree oven for 3 hours. Leave the oven door open about 3 inches to allow moisture to escape. After 3 hours, turn the tomatoes and press flat with hand or spatula. Continue drying, turning and pressing every few hours, until the tomatoes are dried. This could take as long as twelve hours, depending on the on the moisture content of the tomatoes.
Dehydrator Method: Place the tomatoes onto dehydrator trays. Adjust dehydrator to about 140 degrees. After about 4 or 5 hours, turn the tomatoes over and press flat. After a couple more hours, turn tomatoes back over and continue drying. Total drying time should be about 8 hours.
Serving Size: 1/2 Tomato
Calories: 20
Fat: 0g
Fiber: .8g
2 – 3 heads of Garlic (about 30 cloves), finely minced
3 C. Virgin Olive Oil
You can add the garlic to a food processor instead of mincing by hand. Add garlic to a saucepan, add the oil, and heat over medium heat until you begin to see tiny ubbles starting to drift up from the bottom of the pan. Reduce heat to low and let it steep for 2 hours. Don’t let the oil simmer or the garlic may develop a bitter flavor. After two hours remove the pan from heat and allow to cool to room temperature (about 30 minutes). Pour oil through a fine mesh seive lined with cheesecloth or coffee filters into clean sterilized jar(s) and cap. Well-strained oil will keep at room temperature indefinitely, but may also be stored in the refigerator for optimal storage. It will turn cloudy when chilled, but clears up once returned to room temperature. Note: it is very important that no garlic bits are left in the oil in order to safely store it at room temperature.
Chili Variation: Instead of garlic use 3 C. finely minced chilis (use a single kind or a variety from mild to hot, as your taste dictates). Follow directions for garlic. Recommended that you wear gloves when handling fresh chilis
Yield: 48 servings
Serving Size: 1 T.
Calories: 105
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
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
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
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
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
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
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
Too-Much-Butter Garlic Knots
Store Bought Pizza Dough
1 cup melted butter,
2 tablespoons chopped parsley,
2 teaspoons garlic powder
pinch kosher salt.
Parmesan
Before you begin, leave your dough out at room temperature for at least an hour so that it’s pliable enough to work with. Heat your oven to 400º and line two baking sheets with parchment paper so that you’re ready to go when your garlic knots are done! Then, melt the butter in a small pot and add garlic and salt. Cook over low heat until the mixture starts to froth around the edges, and then immediately remove it from the stove and set it aside for later. Make sure your work surface is lightly dusted with flour so the dough doesn’t stick, then stretch the dough into a rectangle about 12” x 10”. Don’t worry if it’s not exactly perfect! Use a pizza wheel or a knife to cut the dough into quarters. Then, cut each quarter into four vertical dough strips. Each strip will be around 6” long. To shape your knots, work with the dough strips one at a time. Roll a strip into a rope and then tie it into a knot. Either tuck the ends into the center of the knotted dough ball or leave them loose (either way is fine!) and then place it on your prepared baking sheet. Brush each knot with your prepared garlic butter—making sure not to get too many garlic pieces on the dough, or they’ll likely burn in the oven—and reserve about 2/3 of the garlic butter for later use. Bake the knots for 15-20 minutes, until they’re golden brown all over. As they bake, mix the parsley into your butter mixture. Toss the warm knots with the garlic-parsley mixture and sprinkle them with Parmesan cheese just before serving.
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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.
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
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