Western Eggs in Potato Shells

Western Eggs in Potato Shells

1 baking potato (9 oz.) baked
2 T. fat free sour cream
1 tsp. butter
1 oz. Canadian style bacon, diced
2 T. each minced onion & green bell pepper
2 eggs

Cut potato in half lengthwise and using a spoon, scoop out pulp from halves, leaving 1/4 inch thick shells; reserve shells. In small mixing bowl combine potato pulp and sour cream; mash and set aside. In small nonstick skillet melt butter; add bacon, onion and bell pepper and sauté over medium-high heat, stirring frequently, until vegetables are tender-crisp, 2-3 minutes. Add to pulp mixture and stir to thoroughly combine. Spoon half of pulp mixture into each reserved potato shell. Set potato shells in 1 quart microwaveable shallow casserole. Using the back of a spoon, make a deep indentation in center of each potato. Break 1 egg into a small dish, then slide into 1 indentation; repeat with remaining egg. Using a toothpick, lightly pierce membrane of yolks in several places, being careful not to pierce yolks. Tightly cover casserole with plastic wrap and microwave on medium (50%) for 3 minutes, until egg whites are opaque.

Yield: 2 servings
Calories: 248
Fat: 12g
Fiber: .1g

Stuffed Reuben Loaf

Stuffed Reuben Loaf

1 loaf Frozen Bread Dough, White or Honey Wheat, thawed
2 T. thousand island dressing
1/2 lb. sliced corned beef
1 C. sauerkraut, drained
1 C. shredded Swiss cheese
Melted butter or margarine for brushing dough

On a lightly floured surface, roll out thawed dough to a rectangle 10 x 14 inches. Spread dressing over dough. Starting at the middle of the shortest side, layer the corned beef, sauerkraut and Swiss cheese down the center third of dough. With kitchen shears or a sharp knife, make 2-inch long cuts (or until the cut hits the filling) at 1-inch intervals down both of the 14-inch sides. Fold strips diagonally over filling, overlapping strips to give a braided look. Transfer to a greased baking sheet. Brush dough with melted butter or margarine. Let rise in a warm area until puffy. Bake at 375 deg F 25-35 minutes or until golden brown. Remove from oven and pan to cool on a wire rack. Slice and serve.

Yield: 7 servings
Calories: 280
Fat 9g
Fiber: 1g

Baked Sugar ‘n’ Spice Doughnuts

Baked Sugar ‘n’ Spice Doughnuts

Cooking spray
2 C. reduced-fat packaged biscuit mix
1 T. sugar
1/4 tsp. ground nutmeg
1/2 C. buttermilk
1/4 C. egg substitute
Red-fat biscuit mix or all-purpose flour
1 T. margarine or butter, melted
2 T. sugar
1/4 tsp. ground cinnamon

Spray a baking sheet with nonstick coating; set aside. Combine the 2 C. biscuit mix, 1 T. sugar, and nutmeg in a mixing bowl. Combine the buttermilk and egg substitute in another bowl. Add all at once to dry ingredients; stir just till moistened. Knead dough on a board sprinkled with additional biscuit mix or all-purpose flour for 10 to 20 strokes. Roll dough to 1/2-inch thickness. Cut with a floured 2 1/2-inch doughnut cutter. Remove the centers and reroll. Place doughnuts on prepared baking sheet. Bake in a 400º oven for 10-12 minutes. Combine the 2 T. sugar and the cinnamon. Brush tops of doughnuts very lightly with melted margarine or butter and dip tops in cinnamon mixture. Serve warm.

Yield: 9 doughnuts
Calories: 140
Fat: 3g
Fiber: 0g

Valentine Cranberry Salad

Valentine Cranberry Salad

1 envelope. sugar free Jell-O (strawberry or cherry)
1 C. boiling water
1 T. lemon juice
1 C. coarsely ground cranberries
1 C. chopped celery
1/2 C. cold water

Add boiling water to gelatin. Stir until dissolved. Add cold water; chill until partly set. Add lemon juice, chopped cranberries and celery. Pour into decorative mold. Chill until set. Serve on lettuce.

Yield: 6 serving
Calories: 20
Fat: 0g
Fiber: 0g

Fresh Cherry Cobbler

Fresh Cherry Cobbler

1/2 (15-oz.) package refrigerated pie dough (such as Pillsbury)
Cooking spray
1 large egg white, lightly beaten
1 T. sugar
4 C. pitted fresh cherries (about 1 3/4 lb.)
1 C. splenda
3 T. uncooked quick-cooking tapioca
1 T. fresh lemon juice
1/8 tsp. salt
2 T. chilled butter, cut into small pieces

Preheat oven to 375�. Cut dough into 8 (9 x 1-inch) strips. Arrange dough strips in a lattice design on a baking sheet coated with cooking spray. Brush dough with egg white, and sprinkle evenly with 1 T. sugar. Bake at 375� for 15 minutes or until crust is golden brown. Cool on pan, on a wire rack, 10 minutes. Carefully lift crust using 2 spatulas; cool completely on a wire rack. Combine cherries, 1 C. sugar, tapioca, juice, and salt. Let stand 15 minutes. Spoon the cherry mixture into an 8-inch baking dish coated with cooking spray. Top with butter. Bake at 375� for 40 minutes or until hot and bubbly. Place crust on top of cherry mixture.

Yield: 8 servings
Calories: 216
Fat 10.4g
Fiber: 1.7g

Turkey Sausage Frittata

Turkey Sausage Frittata

Red onion confit :
1 medium red onion, thinly sliced
2 tsp. brown sugar
1/4 C. water
2 T. white wine vinegar

1 large baking potato, about 1/2 lb., well scrubbed
7 large eggs
7 large egg whites
3/4 C. evaporated skim milk
3 T. minced fresh basil
refrigerated butter-flavored cooking spray
1 small red bell pepper, seeded and diced
6 oz. cooked fat-free turkey kielbasa, diced
3 T. grated Parmesan cheese

To make the confit: In a large nonstick skillet, separate the onion slices into rings. Sprinkle with brown sugar and add the water. Cook over medium heat until onions begin to caramelize, stirring occasionally. Stir in vinegar and bring to a boil. Reduce heat and simmer, stirring constantly, for 2 minutes. (If made ahead, transfer onions and juices to a covered container and refrigerate until ready to use.) In the meantime, pierce the potato twice on the top and bottom. Place the potato on a paper towel in the microwave. Cook on HIGH for 3 to 5 minutes, turning over once. Remove from the microwave and let cool for a few minutes. Then cut the potato into small cubes. (If made ahead, place in a covered container and refrigerate until ready to use.) When ready to finish the frittata, beat the eggs, egg whites, and evaporated skim milk. Stir in the basil.
Preheat the oven to 350�F. Lightly coat an ovenproof 12-inch nonstick pan with cooking spray and place over medium heat. Add the potatoes and bell pepper. Cook for a few minutes to reheat the potatoes and lightly wilt the pepper, stirring occasionally. Pour the egg mixture into the pan and add the onion confit and sausage. As the egg mixture sets on the pan bottom, push aside with a wide spatula to let the liquid flow down. Continue until frittata is set in the middle but still slightly liquid on top, 3 to 5 minutes. Sprinkle with cheese. Transfer the skillet to the oven and bake until top of frittata is firm when pressed, and bottom is set (check by lifting up with a small spatula), 8 to 12 minutes. Cut into 6 wedges and serve.

Yield: 6 servings
Calories: 159
Fat: 3g
Fiber: 1g

Black Bean Bow Tie Salad

Black Bean Bow Tie Salad

8 oz. uncooked bow tie pasta
2/3 C. reduced sodium boullion or veg. broth
3 garlic cloves, sliced
15 oz. can black beans, rinsed and drained, divided
3 T. lime juice
2 T. olive oil
1 T. tomato paste
1 1/2 tsp. dried oregano
3/4 tsp. salt
1 medium zucchini, thinly sliced
1 medium sweet red pepper, chopped
1 medium green pepper, chopped
1/3 C. chopped red onion.

Cook pasta and rinse. In saucepan, bring broth and garlic to boil, reduce heat and simmer until garlic is tender (5 min). Transfer to food processor and add 1/4 C. beans, lime juice, oil, tomato paste, oregano and salt. Blend well and add to cooled pasta, remaining beans and vegetables. Toss and serve.

Serving Size: 1 C.
Calories: 159
Fat: 4g
Fiber: 4g

Spicy Kielbasa Vegetable Soup

Spicy Kielbasa Vegetable Soup

1/2 lb. reduced-fat smoked turkey kielbasa, sliced (or lean ham)
1 small zucchini, chopped
1 C. cabbage, finely chopped
1 onion, chopped
1 medium carrot, grated
1 green pepper, chopped
1 tsp.dried basil or 5 leaves fresh, chopped
1/2 tsp.crushed red pepper flakes
2 garlic cloves, minced
1/2 C. spiral pasta, dry
2 cans chicken broth
2 soup cans water
1 6 oz. can V8 juice
1 can great northern beans, drained
1 can diced tomatoes, undrained
1 can green beans, drained

In a non-stick skillet, cook kielbasa over medium heat until lightly browned. Add the onion, carrot, green pepper, cabbage, zucchini and garlic. Cook and stir for 5 minutes or until vegetables are tender. Transfer to a slow cooker. Stir in the remaining ingredients. Cover and cook on low for 8-9 hours. If in a hurry, you can bring all ingredients to a boil and cover. Remove from heat; let sit for 30 minutes. Serve.

Serving Size: 1 1/2 C.
Calories: 200
Fat: 2g
Fiber: 7g

Taco Twist Casserole

Taco Twist Casserole

1 lb extra lean ground beef
1 pkg taco seasoning mix
1 can tomato sauce (15 oz.)
1/2 C. chopped green pepper
2 1/4 C. corkscrew macaroni — (6 oz.) cooked and drained
1 C. shredded reduced fat cheese (4 oz.)
1/2 C. light sour cream

Brown beef; drain if necessary. Stir in seasoning mix, tomato sauce and green pepper. Bring to a boil and remove from heatsp. Combine cooked macaroni, 1/2 C. cheese and sour cream and place on bottom of 6×10 inch baking dish. Top with meat mixture and remaining cheese. Bake at 350�for 30 minutes.

Yield: 6 servings
Calories: 338
Fat: 12.7g
Fiber: 1.2g

Note: Serve this relatively high fat family favorite with a salad and a steamed vegetable to bring down the fat % for the entire meal.

Garlic Chicken Pizza

Garlic Chicken Pizza

4 oz. light cream cheese; softened
1/4 C. nonfat sour cream
2 cloves garlic; mashed
2 boned and skinned chicken breast halves (8oz); cooked and diced
1/2 red onion; cut in rings
1/2 tomato; chopped
1/2 C. mushrooms; sliced
1 C. part skim mozzarella cheese; shredded (4oz.)
1 black bean thin pizza crust

Mix together cream cheese, sour cream and mashed garlic until smooth. Spread on pizza crust, top with chicken, onion, tomato and mushrooms and cheese. Bake in a 350 oven for 15 minutes or until crust is done and cheese is melted. Top with parmesan cheese.

Yield: 8 slices
Calories: 240
Fat: 7.8
Fiber: 1.8

Note: While this may not seem that different in calories from a store bought chicken pizza, the fat is about half per slice, the fiber about double per slice, and the sodium is far far lower than what you get from the freezer case or in a pizzaria. You can use a diferent low fat pizza crust if you prefer. Stats on the Black Bean Pizza Crust: 918 calories, 2g fat, 12.5g fiber

Flounder in Vanilla Sauce

Flounder in Vanilla Sauce

1 lb. flounder fillets with bones removed and reserved
2 C. Chablis
1/2 onion, cut into rings
2 T. unsalted butter
2 T. vanilla
1 tsp. . honey
1/2 T. pink peppercorns
chives for garnish
parsley for garnish

Place the fish bones in a saucepan with Chablis and onion. Bring to a boil over moderate heatsp. Reduce heat to low, and simmer, uncovered, for 20 minutes. Remove from heat and strain the broth through a fine sieve and reserve. Melt butter in a medium skillet over moderate heatsp. Add 1 C. of the reserved broth and simmer for about 5 minutes, or until reduced by about half. Stir in vanilla and honey until combined. Add the fish fillets and cook for about 3 minutes on each side. Remove the fish to a platter. Shake the pan with the sauce over medium heat until the mixture is combined. Pour the sauce over the fish and garnish with peppercorns, chives, and parsley.

Yield: 4 servings
Calories: 274
Fat: 7.9g
Fiber: trace

Turkey Kielbasa ‘N Peppers

Turkey Kielbasa ‘N Peppers

8 oz. uncooked dried linguine
1 T. Butter
2 tsp. purchased minced garlic
3 medium green, red and/or yellow peppers, cut into strips
4 Roma tomatoes, chopped
1 (16-oz.) turkey kielbasa sausage ring, cut into 1/4-inch diagonal slices
1/3 C. chopped fresh herbs (basil leaves, sage leaves and/or parsley)
Freshly grated Parmesan cheese

Cook linguine according to package directions. Drain. Keep warm. Meanwhile, melt butter in 4-quart saucepan until sizzling; add garlic. Cook over medium-high heat for 1 minute. Add peppers; continue cooking, stirring occasionally, until just tender (5 minutes). Stir in tomatoes and sausage; continue cooking, stirring occasionally, until heated through (4 minutes). Stir in herbs. To serve, top linguine with sausage and vegetable mixture; sprinkle with cheese.

Yield: 6 servings
Calories: 270
Fat: 7g
Fiber: .5g

Halibut Steaks in Vegetable-Wine Sauce

Halibut Steaks in Vegetable-Wine Sauce

1/2 C. diced Onion
1/2 C. diced Yellow Bell Pepper
1/2 C. bottled Clam Juice
1/4 C. thinly sliced Celery
1/4 C. White Table Wine
1 Garlic Clove, minced
1/2 tsp. Thyme
1 Bay Leaf
2 5oz. Halibut Steaks
1 T. Margarine
1 1/2 tsp. Flour
1 Plum Tomato, blanched, peeled, seeded and chopped
Dash each Salt and Pepper

In 10″ nonstick skillet combine onion, bell pepper, clam juice, celery, wine, garlic and seasonings and cook over high heat until mixtures comes to a full boil; add halibut. Reduce heat to low, cover, and let simmer until fish flakes easily with a fork, about 10 minutes. Using a spatula, carefully transfer fish to serving platter; cover and keep warm. Discard poaching material, reserving 1/2 C. liquid. In same skillet, melt margarine over medium heat. Add flour and stir quickly to combine. Cook, stirring constantly for 1 minute. Gradually stir in reserved liquid. Reduce heat to medium-low and cook, stirring constantly, until mixture thickens slightly, 1 – 2 minutes. Add tomato, salt and pepper and let simmer until heated through. Pour sauce over halibut and serve.

Yield: 2 servings
Calories: 266
Fat: 9g
Fiber: 1g

Barbecue Meat Loaf

Barbecue Meat Loaf

1/4 C. Finely chopped onion
1/4 C. Finely chopped celery
1/4 C. Catsup
2 Large egg whites
1/4 C. Dry bread crumbs
1 tsp. Liquid smoke
1 tsp. Salt
1/16 tsp. Black pepper
1 lb. Ground round

Place all ingredients except beef in mixer bowl and mix at low speed to blend well. Add beef to catsup mixture and mix at low speed until blended. Do not over-mix. Shape into a loaf about 3 1/2″ x 7″. Place in a pan that has been sprayed with pan spray or lined with aluminum foil. Bake at 325 degrees F. about 1 hour or until browned and firm. Pour off any fat and drippings and let set for 10 minutes before cutting into 6 equal slices.

Yield: 6 servings
Calories:146
Fat: 5.6g
Fiber: .3g

Southwestern Chicken

Southwestern Chicken

1 T. oil
1 T. reduced calorie margarine
2 garlic cloves, minced
4 chicken breasts, sliced
taco seasoning
1 C. fat free chicken broth
4 oz. canned green chiles
1 tsp. prepared mustard
1 C. fat free sour cream
8 oz. Sergento 4-cheese low fat Mexican blend

Melt oil and margarine in frying pan. Add chicken, sprinkle with taco seasoning, and brown. Add garlic and sauté. Add chicken broth, undrained chiles and mustard. Simmer, uncovered, until liquid cooks down and is syrupy. Add sour cream and heatsp. Sprinkle with cheese. Cover and simmer few minutes until cheese melted.

Calories: 346
Fat: 6g
Fiber: trace

Lazy Lasagna

Lazy Lasagna

1 lb. extra lean ground beef
1 (26-oz.) jar low-fat spaghetti sauce
1 (16-oz.) carton fat-free cottage cheese
2 T. grated Parmesan cheese
Cooking spray
1 (8-oz.) package uncooked lasagna noodles
1 C. (4 oz.) shredded part-skim Mozzarella cheese
Chopped fresh parsley (optional)

Preheat oven to 350�. Cook meat in a large nonstick skillet over medium-high heat until browned, stirring to crumble. Drain well, and return meat to pan. Add sauce; bring to a boil. Reduce heat, and simmer 5 minutes. Combine cottage and Parmesan cheeses in a bowl; set aside. Spread 1/2 C. meat mixture in bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 4 noodles over meat mixture; top with half of cottage cheese mixture, 1 C. meat mixture, and 1/3 C. mozzarella cheese. Repeat layers, ending with noodles. Spread remaining meat mixture over noodles. Cover and bake at 350� for 30 minutes. Uncover; sprinkle with 1/3 C. mozzarella, and bake 5 more minutes or until cheese melts. Let stand 10 minutes before serving. Garnish with parsley, if desired.

Yield: 9 servings
Calories: 275
Fat: 6.2g
Fiber: 1.9g

Pork Chops with Wild Mushrooms

Pork Chops with Wild Mushrooms

1/8 oz. dried wild mushrooms, such as morels, mixed Italian etc.
1/2 C. boiling water
olive oil cooking spray
4 center-cut boneless loin pork chops, 4 oz. each, all fat removed
freshly ground pepper
3 oz. fresh oyster or shiitake mushrooms
1/2 C. canned fat-free, low-sodium chicken broth
1/4 C. dry white wine
2 springs fresh thyme

In a bowl, place the dried mushrooms and cover with boiling water. Follow package directions to dehydrate. Drain the mushrooms. Reserve 1/4 C. of the mushroom soaking liquid. Lightly coat a nonstick skillet with cooking spray. Add the chops and cook uncovered for about 5 minutes over medium heat. Turn the chops, season with pepper, reduce heat, and cook for another 8 to 9 minutes. Transfer the chops to a plate, cover, and keep warm. Recoat the same skillet with cooking spray and add both the dried and the fresh mushrooms. Sauté for 4 to 5 minutes. Raise the heat and add the chicken broth, wine, reserved mushroom soaking liquid, and thyme, Reduce the liquid by half. To serve, place the pork on separate plates. Divide the mushrooms between the portions and spoon the sauce on top.

Yield: 4 servings
Calories: 173
Fat: 6g
Fiber: 0g

Balsamic Glazed Vegetables

Balsamic Glazed Vegetables

1 1/2 to 2 lb. of your choice of the following, or any combination of: “baby” packaged fresh carrots, brussel sprouts, yellow squash (you can also use broccoli, cauliflower and zucchini)
1/2 C. water
1/2 C. balsamic vinegar
1 T. butter
Salt and freshly ground black pepper
Chopped parsley leaves, for garnish

Place veggies in a pan with water and vinegar. Bring to a boil and cover. Reduce heat to medium and cook 10 minutes. Remove lid and raise heat back up. Allow the water to boil away and the vinegar to reduce and glaze the veggies, about 5 to 7 minutes. When the vegetables are glazed, to a sweet, rich brown color add butter to the pan. Turn veggies to coat lightly with butter. Season with salt, pepper and serve. Garnish with parsley. For an optional glaze for the vegetables, substitute 1/4 melted butter and 1/4 C. honey for 1/2 C. balsamic vinegar. Follow method as listed.

Yield: 4 servings
Calories: 83
Fat: 3.2g
Fiber: 1g

Grilled Tangerine-Herbed Chicken

Grilled Tangerine-Herbed Chicken

1 6-oz. container frozen tangerine juice concentrate, thawed
2 shallots, minced
1/4 C. dry white wine
2 T. Dijon mustard
1 T. chopped fresh rosemary
1 T. chopped fresh parsley
1/2 T. fresh thyme leaves
2 tsp. reduced-sodium soy sauce
1 tsp.Tabasco or other hot sauce
6 5-oz. boneless, skinless chicken breast halves
freshly ground pepper

Place thawed tangerine juice concentrate in a food processor or blender, along with shallots,white wine, Dijon mustard, rosemary, parsley, thyme, soy sauce, and hot sauce. Process until smooth. Pour into a bowl and set aside. Rinse chicken breast halves and pat dry with paper towels. Trim away and discard all visible fat. Preheat grill or broiler. Season chicken with pepper. Grill until cooked through, turning occasionally and brushing with tangerine mixture, about 15 to 20 minutes total cooking time. Transfer to platter and serve hot.

Yield: 6 servings
Calories: 194
Fat: 2g
Fiber: 0g

Brunch Bake

Brunch Bake

2 tubes (4 oz. each) refrigerated buttermilk biscuits
3 cartons (8 oz. each) frozen egg substitute, thawed
7 oz. Canadian bacon, chopped
1 C. (4 oz.) shredded reduced-fat cheddar cheese
1 C. (4 oz.) shredded reduced-fat mozzarella cheese
1/2 C. chopped fresh mushrooms
1/2 C. finely chopped onion
1/4 tsp. pepper

Arrange biscuits in a 13x9x2″ baking dish coated with nonstick cooking spray. In a bowl, combine the remaining ingredients; pour over biscuits. Bake, uncovered, at 350 degrees for 30-35 min. or until a knife inserted near the center comes out clean.

Yield: 12 Servings
Calories: 160
Fat: 5g
Fiber: 1g

Ginger Noodles with Sesame Egg Strips

Ginger Noodles with Sesame Egg Strips

5 egg whites
6 tsp. teriyaki sauce, divided
3 tsp. toasted sesame seeds
1 tsp. dark sesame oil
1/2 C. defatted low-sodium chicken broth
1 T. minced fresh ginger
6 oz. uncooked Chinese rice noodles or vermicelli, cooked and well drained
1/3 C. sliced green onions

Beat together egg whites, 2 tsp. teriyaki sauce and 1 tsp. sesame seeds. Heat large nonstick skillet over medium heat. Add oil; heat until hot. Pour egg mixture into skillet; cook 1-1/2 to 2 minutes or until bottom of omelet is set. Turn omelet over; cook 30 seconds to 1 minute. Slide out onto plate; cool and cut into 1/2-inch strips. Add broth, ginger and remaining 4 tsp. teriyaki sauce to skillet. Bring to a boil over high heat; reduce heat to medium. Add noodles; heat through. Add omelet strips and onions; heat through. Sprinkle with remaining 2 tsp. sesame seeds.

Yield: 4 servings
Calories: 111
Fat: 2g
Fiber: 1g

Country Kielbasa and Vegetables

Country Kielbasa and Vegetables

Nonstick cooking spray, as needed
8 oz turkey kielbasa sausage, cut 1/8″ rounds
1 C. chopped onion
3/4 C. chopped green bell pepper
1/2 C. finely-chopped celery
1 can diced tomatoes – (16 oz), undrained
1/2 C. uncooked orzo pasta
1/3 C. water
1/2 tsp. dried thyme leaves
2 tsp. olive oil
Hot pepper sauce, for serving

Preheat oven to 350 degrees. Spray large nonstick skillet with cooking spray. Heat over high heat until hot. Add sausage; cook and stir 10 to 15 minutes or until sausage is brown. Add onion, pepper and celery; cook an additional 3 minutes. Spoon into 1 1/2-quart casserole. Add tomatoes, orzo, water and thyme; cover. Bake 1 hour, stirring after 30 minutes, or until heated through. Add olive oil; stir to combine. Let stand, covered, 10 minutes before serving. Serve with hot pepper sauce.

Yield: 4 servings
Calories: 260
Fat: 7g
Fiber: 3g

Southwest Skillet Fillets

Southwest Skillet Fillets

3 T. Flour
Dash each Salt and Pepper
2 Fish Fillets (1/4 lb. each)
2 tsp. Olive OIl
1 tsp. whipped Butter
1/2 C. thinly sliced Onion
1/2 C. thinly sliced Mushrooms
1 T. minced jalapeño (or other chili pepper, depending on taste)
2 lg. Plum Tomatoes, blanched, peeled, seeded and chopped
1/8 ripe Avacodo, pared and diced
4 pimiento stuffed Green Olives, sliced
1 T. fresh chopped Cilantro or Parsley
1 T. drained Capers
1 T. Dry Vermouth

On sheet of waxed paper or paper plate, combine flour, salt and pepper. Pat fillets dry and dredge in flour mixture, coating both sides and being sure to use all of the flour. In nonstick 9″ skillet heat oil. Add fish and cook over medium high heat, turning once, until browned on both sides, about 2 minutes each side. Transfer to serving platter and keep warm. In same skillet melt butter; add onion, mushroom, jalapeño and garlic and sauté until vegetables are tender-crisp, 2-3 minutes. Add remaining ingredients, stir to combine and cook until flavors blend and mixture is heated through, 5 minutes. Spoon over fish and serve.

Yield: 2 servings
Calories: 264
Fat: 10g
FIber: 2g

Red Vegetable Pesto-

Red Vegetable Pesto-

1 lg. Spanish Onion, halved
1 lg. Red Bell Pepper
2 cloves Garlic
18 sun-dried Tomato Halves (dry pack)
2 T plus 2 tsp. Olive Oil
2 T. Lemon Juice
1 T. Balsamic Vinegar
2 tsp. Dijon Mustard
1 tsp. Fennel Seed

Preheat broiler. On baking sheet lined with heavy duty foil arrange onion cut-side down, bell pepper and garlic and broil 3 inches from heat, turning pepper frequently, until all vegetables are charred. Let stand until cool enough to handle, 15-20 minutes. Peel onion, garlic and bell pepper; remove and discard seeds and membranes from bell pepper. In food processor combine onion, bell pepper, garlic and remaining ingredients except olive oil. Slowly pour oil into processor as it whirls; transfer resulting smooth paste into a small bowl and refrigerate until ready to use.

Yield: 8 servings
Serving Size: 1/3 C.

Calories: 81
Fat: 5g
Fiber: 1g

Comments off on this entry. I have deleted 47 from spammers on this entry alone, so I am seeing if turning it off moves them somewhere else, or just to another entry on my site. Damned spammers.

High Fiber Apple Muffins

High Fiber Apple Muffins

1 1/2 C. Buttermilk
3oz. High-Fiber Bran Cereal
1 Egg, lightly beaten
2 T. melted Butter
2 T. Honey
1 lb. Apples, cored, peeled and diced
16 pitted Prunes, diced
3/4 C. All Purpose Flour
3/4 C. Whole Wheat Flour
2 T. Brown Sugar
1 1/2 tsp. Baking Powder
1/2 tsp. Cinnamon
1/4 tsp. Baking Soda
1/4 tsp. Nutmeg
1/8 tsp. Salt

In large mixing bowl combine buttermilk, cereal, egg, butter and honey. Stir to combine and let stand until cereal softens, 4-5 minutes. Preheat oven to 375 degrees. In medium mixing bowl combine remaining ingredients, stirring to combine. Add dry ingredients to cereal mixture and stir just until combined. Spray 12 muffin C. with cooking spray; fill each C. with an equal amount of batter (about 2/3 full each). Bake for 30 minutes, until muffins are browned and a toothpick inserted comes out clean. Remove muffins to wire rack and let cool for 5 minutes; invert onto rack to let cool completely.

Yield: 12 servings
Calories: 177
Fat: 3g
Fiber: 6g

Taco Soup

Taco Soup

taco-soup6+srgb1 lb. ground turkey breast
1 lg. onion, chopped
1 pkg. Hidden Valley ranch dressing mix
1 pkg. Taco seasoning mix
1 can chili hot beans
1 can Rotel tomatoes
1 can regular stewed tomatoes
1 can corn

Brown meat and onions. Drain. Add all others ingredientsdo not drain canned items. Simmer for one hour. Freezes Well. As written, this has a stew or chili like consistency. I add 1 1/2 cups of chicken, beef or vegetable broth to make it more soupy — I like brothy soups — and that works well also. It doesn’t need anymore seasonings even with the stock added. It has bite enough.

Yield: 8 servings, about 1 cup each
Calories: 144
Fat: 1.4g
Fiber: 4.3g

Note: I’ve been told that Old El Paso Prepared Taco Chicken is less calories/points than regular ground turkey, and pre-cooked, and good in this, but I have never tried it.

Junior Mint Brownies

Junior Mint Brownies

Cooking spray
1/4 cup butter or stick margarine
32 (about 3oz.) creamy, small-size mints in chocolate (such as Junior Mints)
1 cup all purpose flour
1/4 teaspoon baking soda
1/8 teaspoon salt
2/3 cup sugar
1/3 cup unsweetened cocoa
1 large egg
1 large egg white

Preheat oven to 350 degrees. Coat bottom of an 8 inch square baking pan with cooking spray. Combine butter and mints in a 2 cup glass measure; microwave at HIGH 30 seconds or until soft. Stir until smooth, and set aside. Lightly spoon flour into a dry measuring cup, and level with a knife. Combine flour, soda, and salt in a bowl. Combine sugar, cocoa, egg, and egg white in a large bowl; beat at medium speed of a mixer until well-blended. Add mint mixture; beat well. Add flour mixture; beat at low speed just until blended. Pour batter into prepared pan. Bake at 350 degrees for 20 minutes or until a wooden pick inserted in center comes out clean; cool completely on a wire rack. NOTE: Two large (1.5 ounce) mints or 6 miniature chocolate-covered peppermint patties (such as York) may be substituted for 32 junior mints.

Yield: 16 servings
Serving Size: 2″ square

Calories: 118
Fat: 4.1g
Fiber: .3g

Note: If this works with Splenda, it would bring it down to 85 calories a square; I might give it a try.

Pasta with Roasted Butternut Squash and Shallots

Pasta with Roasted Butternut Squash and Shallots

3 C. (1-inch) cubed peeled butternut squash
1 T. dark brown sugar
1 1/2 T. olive oil, divided
1 tsp. salt
1/2 tsp. black pepper
8 shallots, peeled and halved lengthwise (about 1/2 pound)
1 T. chopped fresh or 1 tsp. dried rubbed sage
4 oz. uncooked pappardelle (wide ribbon pasta) or fettuccine
1/4 C. (1 oz.) grated fresh Parmesan cheese

Preheat oven to 475°. Combine the squash, sugar, 2 1/2 tsp. oil, salt, pepper, and shallots in a jelly roll pan; toss well. Bake at 475° for 20 minutes or until tender, stirring occasionally. Stir in sage. While the squash mixture bakes, cook pasta according to package directions, omitting salt and fat. Drain. Place cooked pasta in a bowl. Add 2 tsp. oil; toss well. Serve the squash mixture over pasta. Sprinkle with cheese.

Yield: 4 servings
Serving size: 3/4 C. pasta, 3/4 C. squash mixture, and 1 T. cheese

Calories: 248
Fat: 7.9g
Fiber: 5.2g

Baked Ziti with Spinach and Sausage

Baked Ziti with Spinach and Sausage

Baked Ziti with Spinach and Sausage

 

1 pound sweet or hot Italian sausages

1/2 C chopped onion

3 large garlic cloves, chopped

1 28-ounce can diced peeled tomatoes

1/4 C. pesto

10 ounces ziti or penne pasta (about 3 cups), freshly cooked

4 cups or handfuls of baby spinach leaves

6 ounces grated or cubed mozzarella cheese

1 Cup grated Parmesan cheese

 

Cook sausage, onion and garlic until sausage is cooked through. Add tomatoes with juices.  Simmer until sauce thickens slightly, stirring occasionally, about 10 minutes. Add pesto. Season sauce with salt and pepper.  You can prepare up to this point a day ahead and refrigerate. Bring mixture back to simmer before continuing. Preheat oven to 375° F. Lightly oil 13 x 9-inch glass baking dish. Combine pasta, spinach, mozzarella and 1/3 cup Parmesan cheese in large bowl. Stir in warm  tomato mixture. Place in prepared baking dish. Sprinkle remaining 2/3 cup Parmesan cheese over. Bake until sauce bubbles and cheeses melt, about 30 minutes.

Sourdough Panzanella with Grilled Flank Steak

Sourdough Panzanella with Grilled Flank Steak

Beef:
1/4 C. minced shallots
2 T. fresh lemon juice
2 T. low-sodium soy sauce
1/2 tsp. dried thyme
1/2 tsp. hot sauce
1 pound flank steak, trimmed
1 T. red wine vinegar

Salad:
1 T. red wine vinegar
1/2 C. thinly vertically sliced red onion
1 T. balsamic vinegar
2 tsp. extravirgin olive oil
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
2 medium tomatoes, each cut into 8 wedges (about 1 pound)
1 (10-oz.) cucumber, peeled, halved lengthwise, and thinly sliced (about 1 1/2 C.)
Cooking spray
5 C. (1/2-inch) cubed sourdough bread, toasted (about 8 oz.)
1/3 C. thinly sliced fresh basil leaves

To prepare beef, combine first 6 ingredients in a zip-top plastic bag. Add 1 T. red wine vinegar; seal bag. Marinate in refrigerator 2 hours. To prepare salad, combine 1 T. red wine vinegar, onion, and next 6 ingredients (onion through cucumber) in a large bowl. Cover and let stand at room temperature 2 hours, stirring occasionally. Prepare grill. Remove steak from bag, discarding marinade. Place the steak on grill rack coated with cooking spray; grill 5 minutes on each side or until desired degree of doneness. Let stand 5 minutes. Cut steak diagonally across grain into thin slices. Add bread and basil to cucumber mixture; toss well. Serve salad immediately with steak.

Yield: 4 servings
Serving size: 1 1/2 C. salad and 3 oz. steak

Calories: 402
Fat: 12.8g
Fiber: 4g

Garlicky Shrimp and Olives

Garlicky Shrimp and Olives

6 ounces fresh or frozen medium shrimp in shells
2 tablespoons dry sherry or orange juice
1 tablespoon orange juice
1/4 cup diced pimiento
5 pitted ripe olives, halved
1 tablespoon snipped parsley
2 cloves garlic, minced
1 teaspoon capers, drained
1 teaspoon tomato paste
dash coarsely ground black pepper
cooked fusilli pasta, optional

Thaw shrimp, if frozen. Peel and devein; set aside. In a medium skillet combine sherry or juice, orange juice, pimiento, olives, parsley, garlic, capers, tomato paste and black pepper. Bring to boiling. Add shrimp. Cook and stir for 2 to 4 minutes or until shrimp turn opaque. Remove from heat. If desired, serve over cooked fusilli pasta.

Yield: 2 servings
Calories: 101
Fat: 2g
Fiber: 1g

Chicken Breasts Stuffed with Goat Cheese and Sun-Dried Tomatoes

Chicken Breasts Stuffed with Goat Cheese and Sun-Dried Tomatoes

1 C. boiling water
1/3 C. sun-dried tomatoes, packed without oil
2 tsp. olive oil, divided
1/2 C. chopped shallots, divided
1 1/2 tsp. sugar
3 garlic cloves, minced
2 1/2 T. balsamic vinegar, divided
1/2 C. (2 oz.) crumbled goat cheese
2 T. chopped fresh basil
3/4 tsp. salt, divided
4 (6-oz.) skinless, boneless chicken breast halves
1/8 tsp. freshly ground black pepper
3/4 C. fat-free, less-sodium chicken broth
1/4 tsp. dried thyme
2 tsp. cornstarch
2 tsp. water

Combine boiling water and tomatoes in a bowl; cover and let stand 30 minutes or until soft. Drain and finely chop. Heat 1 tsp. oil in a large nonstick skillet over medium heat. Add 1/3 C. shallots, sugar, and garlic; cook 4 minutes or until lightly browned, stirring frequently. Spoon into a bowl; stir in 1 1/2 tsp. vinegar. Combine chopped tomatoes, shallot mixture, cheese, basil, and 1/4 tsp. salt, stirring well. Cut a horizontal slit through thickest portion of each chicken breast half to form a pocket. Stuff about 2 T. cheese mixture into each pocket. Sprinkle chicken evenly with 1/2 tsp. salt and black pepper. Heat 1 tsp. oil in pan over medium-high heat. Add chicken; cook 6 minutes on each side or until done. Remove chicken from pan; cover and keep warm. Add broth, remaining shallots, 2 T. vinegar, and thyme; bring to a boil. Combine cornstarch and water, stirring with a whisk. Add cornstarch mixture to pan; bring to a boil. Cook 1 minute or until sauce is slightly thick, stirring constantly. Serve sauce over chicken.

Yield: 4 servings
Serving size: 1 chicken breast half and 2 T. sauce

Calories: 296
Fat: 7.6g
Fiber: 0.9g

Minted Hot Cocoa

Minted Hot Cocoa

2 T. cocoa powder
1 hard peppermint candy, crushed
1 cup hot water
1 cup low-fat (1%) milk
1 tsp. vanilla extract
3 pkg. sugar substitute

Combine the cocoa, candy, and hot water in a large (20 oz) mug or microwave-safe container. Stir well. Microwave on High for 1 minute. Stir again. Add the milk and vanilla and continue to microwave for 1 1/2 to 2 minutes or until hot. Stir in the sugar substitute. Serve immediately.

Yield: 2 servings
Calories: 86
Fat: 2g
FIber: 0g

Pork Medallions with Port Wine-Dried Cherry Pan Sauce

Pork Medallions with Port Wine-Dried Cherry Pan Sauce

1 C. ruby port or other sweet red wine
1/3 C. dried sweet cherries
4 tsp. seedless raspberry jam
1 tsp. Dijon mustard
1 T. vegetable oil
1 1/2 pounds pork tenderloin, trimmed
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
1 T. butter
Fresh parsley springs (optional)

Combine first 4 ingredients. Heat oil in a large nonstick skillet over low heat for 2 minutes. Cut the pork crosswise into 16 pieces. Sprinkle evenly with salt and pepper. Place pork in pan; cook 4 minutes on each side or until golden brown. Remove pork from pan. Stir in wine mixture, scraping to loosen browned bits. Increase heat to high; bring to a boil. Cook until reduced to 1/2 C. (about 3 minutes). Remove from heat. Stir in butter with a whisk. Serve sauce over pork. Garnish with parsley, if desired.

Yield: 4 servings
Serving size: 4 pieces pork and 2 T. sauce

Calories: 269
Fat: 8.1g
Fiber: 0.7g

Southwest Tamale Tart

Southwest Tamale Tart

1 cup reduced fat Bisquick
1/2 cup cornmeal
1 1/2 cups reduced fat cheddar cheese, shredded
4 ounces chopped green chiles,drained
1/3 cup beef (or vegetable) broth, condensed
15 ounces black beans, canned, rinsed and drained
1/2 cup fresh cilantro, chopped
2 small tomatoes, seeded and chopped
salsa, optional
fat-free sour cream, optional

Heat oven to 350º. Grease spring form pan, 9×3 inches. 2. Mix baking mix, cornmeal, 1 cup of the cheese and the chilies thoroughly. Stir in beef broth. Pat mixture evenly in bottom of pan. Mix beans and cilantro; spoon over cornmeal mixture to within 1/2 inch of edge. Sprinkle with remaining cheese. Bake 35 minutes. Loosen side of tart from pan; remove side. Arrange tomatoes around edge of tart. Cut into wedges; serve with Toppings (not included in calorie count).

Yield: 6 servings
Calories: 255
Fat: 4g
Fiber: 6g

Meyer Lemon-Ginger Marmalade Recipe

Meyer Lemon-Ginger Marmalade Recipe

2 lbs. Meyer lemons

8 cups Sugar

2 cups Fresh lemon juice

1 tbsp. Peeled and grated ginger

1 tbsp. Finely chopped crystallized ginger

 

Bring a boiling-water canner, 3/4 full with water, to simmer. Wash jars and screw bands in hot soapy water; rinse with warm water. Pour boiling water over flat lids in saucepan off the heat. Let stand in hot water until ready to use. Drain well before filling.  Cut the ends off of all of the lemons.  Slice the lemons as thin as possible.  Place the lemon slices in a large saucepan and add 8 cups of water.  Bring to a boil over medium-high heat.  Allow to cook for 15 minutes, stirring frequently.  Remove from the heat.  Measure the lemon slices and their liquid in a quart sized measuring cup.  Note the amount and then return to the pan.  For each cup of water/lemon mixture, add 1-1/4 cups sugar to the saucepan. Stir in the lemon juice.  Bring mixture to a bowl over medium heat.  Allow to boil for 10 minutes.  Add the fresh ginger and continue to boil, until mixture thickens, about 10-15 minutes.  Stir in the crystallized ginger. Ladle  the marmalade immediately into prepared jars, filling to within 1/2 inch of tops.  Wipe jar rims and threads. Cover with two-piece lids {I used Weck jars} and screw bands on. Place jars on elevated rack in a canner. Lower rack into canner. {Water must cover jars by 1 to 2 inches. Add boiling water, if necessary.} Cover; bring water to gentle boil. Process for 10 min. Remove jars and place upright on towel to cool completely. After the jars have cooled, check the seals by pressing middles of lids with finger. If lids spring back, lids are not sealed and refrigeration is necessary.

Oven Baked Country Fries

Oven Baked Country Fries

2 egg whites
1/4 cup flour
1/3 cup dry bread crumbs
2 T. grated parmesan cheese
1 1/2 tsp. onion salt
1 1/2 tsp. Italian seasoning
1 tsp. paprika
1/4 tsp. pepper
3 medium baking potatoes, unpeeled (1 pound)

In a shallow bowl, beat egg whites until foamy. In another shallow bowl, combine all dry ingredients. Cut each potato lengthwise into 8 wedges. Dip potatoes into egg whites, then coat with crumb mixture. Place in a single layer on a baking sheet coated with nonstick cooking spray. Spray wedges with nonstick cooking spray. Bake, uncovered, at 375, for 40-45 minutes or until golden brown.

Yield: 4 servings, 6 wedges each
Calories: 185
Fat: 1g
Fiber: 3g

Sautéed Tilapia with Lemon-Peppercorn Pan Sauce

Sautéed Tilapia with Lemon-Peppercorn Pan Sauce

3/4 C. fat-free, less-sodium chicken broth
1/4 C. fresh lemon juice
1 1/2 tsp. drained brine-packed green peppercorns, lightly crushed
1 tsp. butter
1 tsp. vegetable oil
2 (6-oz.) tilapia or sole fillets
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
1/4 C. all-purpose flour
2 tsp. butter
Lemon wedges (optional)

Combine first 3 ingredients. Melt 1 tsp. of butter with oil in a large nonstick skillet over low heat. While butter melts, sprinkle fish fillets with salt and black pepper. Place the flour in a shallow dish. Dredge fillets in flour; shake off excess flour. Increase heat to medium-high; heat 2 minutes or until butter turns golden brown. Add fillets to pan; sauté 3 minutes on each side or until fish flakes easily when tested with a fork. Remove fillets from pan. Add broth mixture to pan, scraping to loosen browned bits. Bring to a boil; cook until reduced to 1/2 C. (about 3 minutes). Remove from heat. Stir in two tsp. of butter with a whisk. Serve sauce over fillets. Garnish with lemon wedges, if desired.

Yield: 2 servings
Serving size: 1 fillet and 2 T. sauce

Calories: 282
Fat: 8.3g
Fiber: 0.8g

Cider-Braised Pork Medallions

Cider-Braised Pork Medallions

6 tablespoons all-purpose flour
1/4 teaspoon salt
freshly ground pepper
1 pound pork tenderloin, trimmed and cut into 12 medallions
2 tablespoons vegetable oil
1/2 cup sweet apple cider
1 tablespoon cider vinegar
1 teaspoon grated lemon zest

Combine the flour with the salt and a grinding of the pepper in a zip-lock plastic bag; add the pork medallions, a few at a time. Seal the bag and shake to coat the medallions; shake off and discard the excess flour. Heat the oil in a nonstick skillet, then add the medallions. Cook, turning, until lightly browned, 1-2 minutes per side. Reduce the heat and add the cider. Simmer, covered, until the medallions are cooked through, 1 – 2 minutes. Transfer the medallions to a warm serving platter; keep warm. Add the vinegar and lemon zest to the pan juices; bring to a boil. Cook, stirring occasionally, until slightly thickened, about 5 minutes. Season with another grinding of pepper. Spoon the sauce over the medallions and serve.

Yield: 4 servings
Calories: 240
Fat: 11g
Fiber: 0g

Caramel Apple Crisps

Caramel Apple Crisps

6 (4-inch) fat-free caramel-flavored popcorn cakes
1 medium apple, cored and thinly sliced (Red Delicious or Golden Delicious)
1 1/2 tablespoons fat-free caramel-flavored sundae syrup
1 tablespoon brown sugar
1/2 teaspoon ground cinnamon

Place popcorn cakes on a baking sheet. Top evenly with sliced apple; drizzle caramel syrup evenly over apple. Combine brown sugar and cinnamon; sprinkle evenly over each serving. Broil 3 minutes. Serve immediately.

Yield: 6 servings
Calories: 84
Fat: .1g
Fiber: .8g