Orange Banana-Nut Bread

Orange Banana-Nut Bread

2 cups all-purpose flour
3/4 teaspoon baking soda
1/2 teaspoon salt
1 cup sugar
1/4 cup butter, softened
2 large eggs
1 1/2 cups mashed ripe banana (about 3 bananas)
1 1/2 tablespoons grated orange rind
3 tablespoons fresh orange juice
1/3 cup chopped walnuts
Cooking spray

Preheat oven to 350º. Lightly spoon flour into dry measuring cups, and level with a knife. Combine the flour, baking soda, and salt, stirring with a whisk. Place sugar and butter in a large bowl; beat with a mixer at medium speed until well blended (about 1 minute). Add eggs, 1 at a time, beating well after each addition. Add banana, rind, and juice; beat until blended. Add flour mixture; beat at low speed just until moist. Stir in walnuts; spoon batter into an 8 1/2 x 4 1/2-inch loaf pan coated with cooking spray. Bake at 350° for 1 hour and 5 minutes or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pan on a wire rack; remove from pan. Cool completely on wire rack.

Yield: 1 loaf, 16 servings
Calories: 178
Fat: 5.4g
Fiber: 1.2g

Prosciutto with Melon

Prosciutto with Melon

One 2″ wedge honeydew melon
1/2 ounce thinly sliced prosciutto
1 lime wedge

Wrap or drape honeydew with prosciutto; serve with lime wedge.

Yield: 1 serving
Calories: 72
Fat: 2g
FIber: 1g

Cheese-Stuffed Baked Sole

Cheese-Stuffed Baked Sole

3/4 pound all-purpose potatoes, peeled and thinly sliced
3 cloves garlic, peeled
3/4 tsp. salt
1/2 C. shredded reduced-fat sharp Cheddar cheese (2 ounces)
1/2 C. chopped fresh basil
4 skinless sole fillets (5 ounces each)
3 T. plain dried breadcrumbs
2 large tomatoes, coarsely chopped
3 T. no-salt-added tomato paste
2 tsp. olive oil
2 T. grated Parmesan cheese

In a medium pot of boiling water, cook the potatoes and garlic until tender, about 12 minutes. Drain, reserving 2 T. of the cooking liquid. Transfer the potatoes, garlic, and reserved cooking liquid to a bowl and mash with 1/4 tsp. of the salt until almost smooth. Stir in the Cheddar and 1/4 C. of the basil. Preheat the oven to 400°F. Lay the sole on a work surface, skinned-side down, and sprinkle with 2 T. of the breadcrumbs. Spoon the potato mixture onto the fillets and roll up from one short end. Place the fish rolls on a plate. In a 9-inch square glass baking dish, combine the tomatoes, tomato paste, oil, the remaining 1/4 C. basil, and 1/2 tsp. salt. Place the fish rolls, seam-side down, on top of the tomato mixture. Cover with foil and bake for 20 minutes. Uncover, sprinkle with the Parmesan and the remaining 1 T. breadcrumbs, and bake, uncovered, for 15 minutes, or until the fish is just opaque and piping hot.

Yield: 4 servings
Calories: 304
Fat: 7.5g
Fiber: 3g

Cardamom Banana Bread with Pistachios

Cardamom Banana Bread with Pistachios

2 cups all-purpose flour
3/4 teaspoon baking soda
1/2 teaspoon salt
1/2 cup granulated sugar
1/2 cup packed brown sugar
1/4 cup butter, softened
2 large eggs
1 1/2 cups mashed ripe banana (about 3 bananas)
1/3 cup reduced-fat sour cream
1/2 teaspoon ground cardamom
1/3 cup finely chopped pistachios
Cooking spray

Preheat oven to 350°. Lightly spoon flour into dry measuring cups, and level with a knife. Combine the flour, baking soda, and salt, stirring with a whisk. Place sugars and butter in a large bowl, and beat with a mixer at medium speed until well blended (about 1 minute). Add the eggs, 1 at a time, beating well after each addition. Add banana, sour cream, and cardamom; beat until blended. Add flour mixture; beat at low speed just until moist. Stir in pistachios. Spoon batter into a 9 x 5-inch loaf pan coated with cooking spray. Bake at 350° for 1 hour or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pan on a wire rack; remove from pan. Cool bread completely on wire rack.

Yield: 1 loaf, 16 servings
Calories: 185
Fat: 5.5g
Fiber: 1.3g

Herb Venison Paillards and Winter Vegetables

Herb Venison Paillards and Winter Vegetables

1 1/4 lb. venison leg, cut into 4 equal portions
1 T. balsamic vinegar
salt (optional) and freshly ground pepper
1/3 C. mixed fresh herbs (thyme, savory, and rosemary), finely chopped
1/3 C. chopped fresh parsley
1 C. julienned carrots
1 C. julienned rutabaga
1 C. julienned fresh fennel
1 C. julienned leeks
olive oil cooking spray
1 tsp. olive oil
1/3 C. dry white wine or canned fat-free low-sodium chicken broth
2 tsp. Dijon mustard
1/2 C. evaporated skim milk

Using a flat mallet or the back of a heavy skillet, lb. the venison very thin. Brush the resulting paillards with balsamic vinegar and season with salt (if using) and freshly ground pepper. In a shallow dish, combine the mixed herbs and half of the parsley. Dredge the venison paillards in the herb mixture, coating both sides. Set aside for about 15 minutes. Meanwhile, fill a large skillet with about 1 inch of water. Place a vegetable steamer over it and fill with the vegetables, keeping like kinds together. Bring the water to a boil, reduce heat, cover, and steam the vegetables for about 10 minutes, until cooked crisp.
Just as the vegetables are finishing, spray a large nonstick skillet with cooking spray and set over high heat. Add the olive oil and when it sizzles, add the venison paillards and quickly saute for 2 minutes on each side. Transfer the paillards to a heated platter and sprinkle with remaining parsley. Keep warm. Add the white wine to the venison skillet and bring to a boil to deglaze the skillet, scraping up any browned bits. Whisk in the mustard and the evaporated skim milk. Cook, stirring, until reduced slightly, about 2 minutes. To serve, divide the steamed vegetables between 4 heated dinner plates, arranging the vegetables in a half circle on one side of the plate. Place a venison paillard next to the vegetables and spoon the mustard sauce over the venison and vegetables. Serve immediately.

Yield: 4 servings
Calories: 277
Fat: 5g
Fiber: 3g

Steamed Cabbage

Steamed Cabbage

4 C. package shredded cabbage
1 T. reduced-fat soft margarine
1 T. fresh lemon juice
1/2 tsp. Dijon mustard
Salt and freshly ground pepper to taste

Place shredded cabbage in a vegetable steamer (we sometimes use a colander) set over a pan of slowly boiling water. Cover and steam for 7 to 8 minutes, until tender but still crisp. Place margarine, lemon juice, and mustard in a small microwave-safe dish. Microwave on HIGH for 10 to 15 seconds, until margarine melts. Stir and drizzle over steamed cabbage, tossing gently to coat evenly. Season with salt (if using) and pepper.

Yield: 4 servings
Calories: 34
Fat: 2g
Fiber: 2g

Toni’s Banana Bread

Toni’s Banana Bread

1 cup mashed ripe banana (about 2 medium)
2/3 cup sugar
1/4 cup vegetable oil
1/4 cup egg substitute or 1 large egg white
1 large egg
1 3/4 cups all-purpose flour
1 1/4 teaspoons cream of tartar
3/4 teaspoon baking soda
1/2 teaspoon salt
Cooking spray

Preheat oven to 350°. Combine first 5 ingredients in a large bowl; beat with a mixer at medium speed until smooth. Lightly spoon flour into dry measuring cups, and level with a knife. Combine flour, cream of tartar, baking soda, and salt in a bowl, stirring with a whisk. Add the flour mixture to banana mixture, stirring just until moist. Spoon the batter into an 8 x 4-inch loaf pan coated with cooking spray. Bake at 350° for 40 minutes or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pan on a wire rack; remove from pan. Cool completely on rack. Note: To freeze individual slices, place in heavy-duty zip-top plastic bags. Remove excess air from bags; seal and freeze for up to 1 month. To thaw, let stand at room temperature.

Yield: 12 servings (serving size: 1 slice)
Calories: 174
Fat: 5.3g
Fiber: .9g

Baked Chiles Relienos with Tomato Ancho Sauce

Baked Chiles Relienos with Tomato Ancho Sauce

4 medium to large poblano chile peppers
1/2 T. olive oil
2 T. onion, chopped
1/2 C. canned black beans, drained
1/2 C. cooked rice
1/4 tsp. dried oregano
Salt to taste
4 ounces cubed Monterey Jack cheese, divided
2 T. fresh cilantro, finely chopped

For the sauce:
2 medium to large ancho chiles
8 ounces tomato sauce
1/4 C. water
Salt to taste

Roast poblanos under a broiler or over a gas flame until blackened on all sides and shriveled. Place peppers in a large bowl and cover with plastic wrap, allowing peppers to steam for 20 minutes. Carefully remove skin, seeds and membranes from peppers, reaching the inside by making a slit halfway down the side of each pepper. Meanwhile, soak anchos in hot water for 30 minutes. Drain. Remove stems, seeds and membranes from anchos before cutting into small pieces. Add to a blender along with tomato sauce, water and salt and blend until smooth. Reserve ancho mixture. Heat oil in a large skillet over medium heat and add onions. Sauté until translucent, 5-7 minutes. Mash black beans lightly with the back of a fork and add to the skillet along with rice, oregano and salt. Stir and cook until mixture is heated through. Heat oven to 350°. Spray a baking pan with cooking spray and place poblanos in a row in the pan. Using a tsp., carefully fill the peppers with the black bean and rice mixture, adding a few cubes of cheese into the center of the filling in each pepper. Close the slit in each pepper by securing with a toothpick. Top the peppers with the ancho sauce and bake for 25 minutes. Top peppers with the remaining cubes of cheese (you can use shredded cheese here if you like) and bake a few minutes more, until cheese is melted. Top with cilantro and serve.

Yield: 4 appetizer sized servings
Calories: 213
Fat: 11g
Fiber: 4g

Crustless Tomato-Pepper Quiche

Crustless Tomato-Pepper Quiche

2 tsp. olive oil
2 medium red bell peppers, diced
1 medium green bell pepper, diced
1 medium onion, minced
1 C. chopped tomato
2 whole eggs
3 egg whites
1 C. low-fat (1%) milk
1/4 C. grated Parmesan cheese
1/4 tsp. salt
1/4 tsp. black pepper
2/3 C. flour
1 C. bottled salsa

Preheat oven to 350°F. Spray 9-inch quiche pan without a removable bottom) or 7- x 11-inch baking pan with nonstick cooking spray. In a large nonstick skillet, heat oil over low heat. Add red and green bell peppers and onion, and cook, stirring frequently, until vegetables have softened, about five minutes. Stir in tomato and cook until almost all liquid has evaporated, about five minutes. Transfer vegetables to a large mixing bowl and set aside to cool to room temperature. In a large bowl, beat together whole eggs and egg whites. Stir in milk, Parmesan, salt and black pepper, and mix until well combined. Whisk in flour. Transfer vegetables to prepared pan. Pour egg mixture over vegetables and bake until eggs are just set, about 35 minutes. Cool quiche 10 minutes before cutting into six wedges. Serve topped with salsa.

Yield: 6 servings
Calories: 169
Fat: 5.1g
Fiber: 1.8g

Easy Green Grape Granita

Easy Green Grape Granita

3 C. seedless green grapes
2 T. 100 percent apple juice
juice of 1 lime
1 fresh mint leaf (optional)

Blend grapes, juices and mint until smooth. Freeze mixture in shallow baking pan until it’s almost solid — 1 to 2 hours depending on your freezer. Remove from freezer, break up pieces and blend in blender again. Serve with lime wedge.

YIELD: 4 servings
Calories: 91
Fat: 1g
Fiber: 1g

Bow Ties with Green Chilies & Shrimp Sauce

Bow Ties with Green Chilies & Shrimp Sauce

1/3 C. canned chicken broth diluted with 1/3 C. water, or 2/3 C. homemade chicken broth
16 medium shrimp, unshelled
2 garlic cloves, peeled
1/3 C. reduced-fat sour cream
1/4 C. chopped fresh basil leaves
8 ounces bow-tie pasta
1 1/2 C. carrot matchsticks
2 tsp. olive oil
1 medium onion, chopped
1 can (4 ounces) diced mild green chilies, drained
4 C. (loosely packed) stemmed spinach, cut into 1/2-inch-wide strips
1 lemon, cut into wedges

In a medium saucepan, bring diluted broth to a boil over medium-high heat. Add shrimp and garlic, and return to a boil. Cover, reduce heat to medium and simmer until shrimp are just cooked, about two minutes. Reserving cooking liquid, transfer shrimp and garlic to a plate and set aside until cool enough to handle. Shell and devein shrimp, then place in food processor and process to form a paste. Add sour cream and continue processing until smooth and well combined. Add cooked garlic and about 1/3 C. of reserved cooking liquid and process to puree garlic. Stir in half of basil and set sauce aside. In a large pot of boiling water, cook pasta according to package directions. About two minutes before pasta is done, add carrot matchsticks. Meanwhile, in a small nonstick skillet, heat oil over medium-high heat. Add onion and green chilies and cook until onion begins to soften, about three minutes. Stir in shrimp sauce and remaining 2 T. basil and remove from heat. Place spinach in serving bowl. Drain pasta and carrots in a colander, then add hot pasta to serving bowl. Add shrimp sauce and toss to distribute ingredients. Serve with lemon wedges.

Yield: 4 servings
Calories: 306
Fat: 5.8g
Fiber: 6.9g

Cajun Grilled Duck with Tomato-Melon Salsa

Cajun Grilled Duck with Tomato-Melon Salsa

1 tsp. dried thyme
1 tsp. black pepper
1 tsp. salt
1/2 tsp. sugar
1/2 tsp. garlic powder
1/2 tsp. onion powder
1/4 tsp. cayenne pepper
4 skinless, boneless duck breast halves (about 5 ounces each)
2 T. red currant jelly
4 tsp. balsamic vinegar
2 tsp. Dijon mustard
3 C. cubed (1/2-inch) cantaloupe
3/4 C. cubed (1/2-inch) cucumber
1/2 C. cubed (1/2-inch) tomato
1/3 C. minced red onion

In small bowl, stir together thyme, black pepper, 3/4 tsp. salt, sugar, garlic powder, onion powder, and cayenne. Rub the spice mixture over both sides of the duck. Preheat a grill to medium heat. Lightly oil a grill rack. Cook duck 8 to 10 minutes, turning over once, until medium-rare. Remove and set aside. Meanwhile, in medium bowl, whisk together remaining 1/4 tsp. salt, currant jelly, vinegar, and mustard until well combined. Add cantaloupe, cucumber, tomato, and red onion and toss to combine. Slice duck crosswise on the diagonal. Serve with tomato-melon salsa.

Yield: 4 servings
Calories: 213
Fat: 2.9g
Fiber: 2g

Thai Green Chicken Curry

Thai Green Chicken Curry

1/2 C. cilantro, including roots if there are any
3 fresh jalapeno peppers, halved and seeded
3 scallions, cut into large chunks
3 cloves garlic, peeled
1 T. olive oil
1 1/2 tsp. grated lime zest
2 T. fresh lime juice
2 tsp. soy sauce
1 tsp. anchovy paste
1 tsp. ground ginger
1 tsp. ground cumin
1 tsp. ground coriander
1/2 tsp. salt
3 large carrots, quartered lengthwise and thinly sliced crosswise
1 pound small red potatoes, cut into 1/2-inch chunks
2 pounds skinless, boneless chicken thighs, cut into 1-inch chunks
1 1/2 C. milk
3/4 tsp. coconut extract
1 1/2 C. frozen peas

In a blender or mini food processor, combine cilantro, jalapenos, scallions, garlic, oil, lime zest, lime juice, soy sauce, anchovy paste, ginger, cumin, coriander, and salt. Puree to a paste. In large nonstick skillet, cook paste 5 minutes over low heat. Add carrots, potatoes, and 3/4 C. water and bring to a boil. Reduce to a simmer and cook 5 minutes. Add chicken and cook 5 minutes or until no longer pink. Stir in milk and coconut extract and simmer 10 minutes or until chicken is cooked through. (The mixutre will appear slightly curdled; this is not a problem.) Stir in peas and cook 3 minutes or until heated through.

Yield: 6 servings
Calories: 367
Fat: 11g
Fiber: 5g

Banana Bread

Banana Bread

3/4 cup all-purpose flour
3/4 cup whole wheat flour
1 teaspoon baking powder
1 teaspoon baking soda
1/4 cup sugar
2 tablespoons margarine, melted
3 medium-size ripe bananas, peeled and mashed
1 egg, lightly beaten
Cooking spray

Combine first 4 ingredients in a large bowl. Combine sugar and next 3 ingredients; add to flour mixture, stirring just until dry ingredients are moistened. Pour batter into an 8 1/2 -x4 1/2-x3-inch loafpan coated with cooking spray. Bake at 350 degrees for 50 minutes or until a wooden pick inserted in center comes out clean. Cool in pan on a wire rack 10 minutes; remove from pan, and let cool completely on wire rack.

Yield: 16 (1/2–inch) slices
Calories: 96
Fat: 2.1g
Fiber: 1.7g

The Best Pineapple Cheesecake

The Best Pineapple Cheesecake

Graham Cracker Crust:
butter-flavored cooking spray
14 double graham cracker cookies, finely crushed (1 C.)
2 T. butter, melted
Pineapple Cheesecake:
1/2 C. non-fat buttermilk
1 slice white bread
1/3 C. part-skim ricotta cheese
1 large egg
2 T. natural vanilla
6 packets DiabetiSweet
1/4 C. water
1 12-ounce can crushed pineapple, packed in natural juice, well drained

To prepare crust: Preheat the oven to 350°F. Lightly coat a 9″ pie pan with cooking spray. In a medium bowl, thoroughly mix the graham cracker crumbs and melted butter. Press into prepared pan. Bake for 15 minutes, until lightly browned. (Since ovens vary in temperature, check after 12 minutes. Do not allow it to over-brown.) Cool before filling. To prepare filling: In a food processor or blender, combine everything except the pineapple. Process until smooth. Fold in crushed pineapple. Bake for 45 minutes, until set. Cool in refrigerator. Note: The filling can be baked without the crust.

Yield: 6 servings
Calories: 190
Fat: 8g
Fiber: 1g

Spinach Ravioli in Herbed Tomato Broth

Spinach Ravioli in Herbed Tomato Broth

Olive oil cooing spray
2 shallots, minced
1 10-ounce box frozen chopped spinach, defrosted
1 C. nonfat ricotta cheese
1 large egg
3 T. grated Parmesan cheese
1/4 tsp. freshly ground pepper, or to taste
2 T. minced fresh basil
6 dozen wonton wrappers, about 1 lb.
1 T. unbleached flour, approximately
2 C. (472 ml) dry white wine
1 quart chicken stock
1 medium onion, peeled, sliced, and separated into rings
2 T. minced fresh jalapeño chilies
2 T. minced fresh ginger
4 quarts water
1/4 tsp. salt, optional
1/2 C. loosely packed fresh basil leaves, shredded
1 small fresh tomato, peeled, seeded, and chopped

Coat a heavy nonstick sauté pan with cooking spray and sauté the shallots until wilted, about 4 minutes. Squeeze as much liquid as possible from the spinach. Add to the sauté pan with the ricotta, yolk of egg, Parmesan cheese, pepper, and minced basil. Remove from heat, stir until well blended. Place a wonton wrapper on a flat surface, covering the remaining wrappers with a dampened paper towel to prevent drying out. Place 1 rounded tsp. (5ml) of spinach mixture in the center of the wonton wrapper. Beat egg white with fork. Brush edges of wonton wrapper with egg white. Cover with another wrapper and press edges to seal. Trim edges with a pastry wheel and place finished ravioli on a lightly floured cloth. Repeat until all filling is used. In a large saucepan, bring wine, stock, onion, chilies, and ginger to a boil. Reduce heat to medium-low; simmer for 5 minutes. Meanwhile in a large pot, bring water and salt (if using) to a gentle boil. Add raviolis. After they rise to the surface, cook until tender about 1 minute for al dente. Remove with a slotted spoon; drain well. Stir basil and tomatoes into hot broth. Arrange 6 cooked raviolis on each of 6 heated plates. Ladle hot broth over the raviolis. Serve immediately.

Yield: 6 servings
Calories: 370
Fat: 3g
Fiber: 4g

South-of-the-Border Rice

South-of-the-Border Rice

butter-flavored cooking spray
1/2 C. chopped onion
2 C. canned no-salt, no-fat chicken broth
2 C. raw instant rice
1/4 C. shredded carrot
1/4 tsp. ground cumin
1/8 tsp. cayenne pepper
1/4 C. thinly sliced scallion

Lightly coat a medium nonstick saucepan with cooking spray. Add the onion and saut� over medium heat until the onion wilts, about 4 minutes. Add the broth and bring to a boil. Stir in the rice, carrot, cumin, and cayenne pepper. Cover and remove from heat. Let stand for 5 minutes. Fluff with a fork and serve with a sprinkling of sliced scallions.

Yield: 6 servings
Calories: 133
Fat: 0g
Fiber: 1g

Roasted Whole Cauliflower

Roasted Whole Cauliflower

1 head cauliflower, about 4 lb.
3 T. reduced-fat margarine, at room temperature
1 T. fresh lemon juice
1 T. chopped fresh dill or 1 tsp. (5 ml) dried dill weed
1 T. chopped fresh parsley
1 tsp. grated lemon zest
1 large clove garlic, minced
1/2 tsp. ground cumin
Pinch cayenne pepper

Preheat oven to 350°F. Trim and discard all leaves off the cauliflower. Cut stem flush with the bottom of the head to allow it to sit steadily. In a small bowl, cream together remaining ingredients. Spread mixture evenly over the top and sides of the cauliflower. Place in a large oven-roof casserole and cover tightly with aluminum foil. Roast until cauliflower is fork-tender, about 1 1/4 hours. Carefully transfer whole cauliflower to a large heated serving platter. Spoon any pan juices over the top and serve at once.

Yield: 12 servings
Calories: 31
Fat: 2g
Fiber: 2g

Cod with Caesar Crust

Cod with Caesar Crust

1/4 C. low-fat mayonnaise dressing
2 T. freshly grated Parmesan cheese
1 T. fresh lemon juice
1/2 tsp. salt
1/2 tsp. anchovy paste (optional)
1/4 tsp. freshly ground pepper
1/2 C. fresh bread crumbs (1 slice bread)
3 T. chopped fresh parsley
4 cod fillets (6 oz. each)
Lemon wedges

Preheat oven to 450*F. Combine mayonnaise, parmesan cheese, lemon juice, salt, anchovy paste, and pepper in a small bowl. Combine bread crumbs and parsley on a sheet of wax paper. Spread one side of each cod fillet with mayonnaise mixture, then dip coated side into crumbs to coat. Place crumb side up on a jelly roll pan which has been sprayed with nonstick cooking spray. Bake 15 to 20 minutes or until fish is cooked through and bread crumbs begin to brown. Serve with lemon wedges.

Yield: 4 servings
Calories: 210
Fat: 6g
FIber: 0g

Warm Baked Rice Pudding with Pears

Warm Baked Rice Pudding with Pears

1/2 C. arborio rice
1 1/3 C. skim milk
2 large firm but ripe Anjou pears, 8 oz. total, peeled, cored, and diced
1/4 C. fresh lemon juice
1 tsp. grated lemon zest
3 T. spoonable sugar substitute
1 T. light brown sugar
1/8 tsp. ground cinnamon

In a small saucepan, combine arborio rice and skim milk. Bring to a boil, reduce heat, cover, and simmer, until rice is tender, about 18 minutes. Drain off any milk which has not been absorbed. Preheat oven to 400�F. In a bowl, combine pears, lemon juice, lemon zest, and sugar substitute. Toss to coat evenly. Stir in the cooked rice. Transfer mixture to a shallow baking dish and sprinkle with brown sugar and cinnamon. Bake until heated through, about 15 minutes. Spoon baked pudding into dessert bowls and serve at once.

Yield: 4 servings
Calories: 169
Fat: 1g
Fiber: 2g

Chayote-Potato Cakes

Chayote-Potato Cakes

1 large chayote or Zucchini, shredded (about 2 1/2C.)
1 large boiling potato, peeled an
shredded (about 2 1/2 C.)
1 small yellow onion, shredded
2 medium eggs, beaten
1/4 C. yellow cornmeal
1/2 tsp. ground turmeric
1/2 tsp. freshly ground black pepper
1/2 tsp. salt
1 tsp. canola oil

Accompany with Papaya-Avocado Salsa or Mango Salsa. Place chayote, potato and onion in colander and squeeze out excess moisture. Transfer mixture to medium bowl and mix in egg whites, cornmeal and seasonings. In large nonstick skillet, heat oil over medium heat. Cook cakes in batches, scooping about 1/2 C. into skillet for each cake and pressing down to form 4- to 5-inch disk. Cook until both sides are lightly browned, about 5 minutes per side. Transfer finished cakes to a warm plate and cover. Repeat with remaining mixture, adding more oil to skillet if necessary.

Yield: 6 servings
Calories: 75
Fat: 1g
Fiber: 2g

Papaya-Avocado Salsa

Papaya-Avocado Salsa

2 ripe medium avocados, peeled, pitted and diced
1 ripe papaya, peeled, halved, seeded, and diced
1 large ripe tomato, diced
1/4 C. finely chopped red onion
2 cloves garlic, minced

Combine all ingredients in medium bowl and mix thoroughly. Let set in refrigerator for one hour before serving.

Yield: 12 servings
Calories: 72
Fat: 5g
Fiber: 2g

Vietnamese Seitan Curry

Vietnamese Seitan Curry

1 stalk lemongrass
1 T. curry paste
2/3 C. vegetable stock or water
3 cloves garlic, minced
1 tsp. turmeric
1 tsp. coriander
1 tsp. cumin
1 tsp. cinnamon
Pinch of cayenne powder
1 yellow bell pepper, chopped
1 small zucchini, cubed
2 C. seitan, chopped
1/3 C. unsweetened soymilk
3 T. fresh cilantro, minced

Discard top of lemongrass stalk. Crush stem with a knife and chop finely. Set aside. Heat a large skillet over medium-high heat. Add curry paste and 6 T. stock. When hot, add garlic, spices and lemongrass. Cook 1 minute. Add pepper; cook 2 minutes, stirring. Add zucchini; cook 1 minute. Add remaining vegetable stock and simmer 5 minutes covered. Add seitan; cook 2 minutes. Stir in soymilk; cover and cook 5 minutes. Remove from heat, stir in cilantro and serve.

Yield: 4 servings
Calories: 148
Fat: 2 g
Fiber: 2g

Creamed Lemon Spinach

Creamed Lemon Spinach

1 1/4 tsp. unsalted butter
3/4 medium onion, chopped
2 cloves garlic, minced
2 T. all purpose flour
1 C. skim milk
13 ounces frozen chopped spinach, thawed and squeezed dry
1 T. plus 1 tsp. fresh lemon juice
3/4 tsp. lemon zest
2 T. plus 2 tsp. bottled real bacon pieces
1 T. plus 1 tsp. grated Parmesan cheese

Melt butter in a heavy nonstick skillet over medium high heat. Sauté onion and garlic about 6 minutes until tender. Add flour and cook 2 minutes, stirring frequently. Gradually whisk in milk. Increase heat to high and whisk 2-3 minutes, or until mixture boils and begins to thicken. Reduce heat to low and stir in remaining ingredients, except cheese. Season with salt and pepper to taste. Cook until heated through. Serve sprinkled with Parmesan cheese.

Yield: 4 servings
Calories: 110
Fat: 2.9g
Fiber: 3.9g

Zucchini Skillet Lasagna

Zucchini Skillet Lasagna

1 lb. ground beef
1 clove garlic, minced
1/2 C. yellow onion, diced
1 C. cottage cheese, creamed
1 large egg
1 T. dried parsley
1 T. parmesan/romano cheese
1 T. Italian seasoning
1 lb. zucchini slices
8 oz. Hunt’s tomato sauce
16 oz. shredded mozzarella cheese

Mix cottage cheese, egg, dried parsley flakes, 1 T. dry Parmesean/Romano cheese mixture. Slice 1 lb. zucchini in 1/8″ slices. In large skillet cook ground beef and onion till all pink in meat is gone and onion is clear. Add 1 clove minced garlic, stir in Hunt’s tomato sauce. Heat through. Place zucchini slices over ground meat mixture. Cover zucchini slices with cottage cheese mixture. Cover and cook on medium heat till zucchini is fork tender and most of liquid is cooked off. About 45 minutes. It may be necessary to cook for a while without lid. Turn off heat and cover with shredded mozzarella cheese. Cover a few minutes till cheese is melted.

Yield: 6 servings
Calories: 314
Fat: 21g
Fiber: 2g

Shrimp with Carrot-Ginger Broth & Cilantro

Shrimp with Carrot-Ginger Broth & Cilantro

1 C. carrot juice
1/2 C. chicken broth, canned or homemade
1/2 tsp. ground ginger
1 tsp. minced jalapeño pepper
1/4 tsp. salt
1/8 tsp. ground cardamom
1/8 tsp. cayenne pepper
1 1/4 pounds large shrimp, shelled and deveined
1 large red bell pepper, cut into slivers
1 medium yellow summer squash, thinly sliced
1 1/2 tsp. cornstarch blended with 1 T. water
1 T. fresh lime juice
3 T. chopped cilantro

In large skillet over medium heat, combine carrot juice, chicken broth, ginger, jalapeño, salt, cardamom and cayenne. Bring to a boil, reduce to a simmer and cook 5 minutes. Add shrimp, bell pepper and squash, and simmer gently until shrimp and vegetables are cooked through, about 4 minutes. With slotted spoon, transfer shrimp and vegetables to 4 deep serving plates or shallow bowls. Keep cooking liquid at a simmer. Stir cornstarch mixture into simmering broth. Bring to a boil and cook until broth is slightly thickened and does not appear separated, about 1 minute. Stir in lime juice and cilantro. Pour hot carrot-ginger broth over shrimp and vegetables and serve.

Yield: 4 servings
Calories: 130
Fat: 1.8g
Fiber: 1.8g

Fiery Beef Steaks

Fiery Beef Steaks

3 cloves garlic, peeled
3 scallions, cut into short lengths
1 pickled jalapeño pepper
1/4 C. parsley
1 tsp. cumin
3/4 tsp. black pepper
3/4 tsp. salt
Four well-trimmed sirloin steaks (3 ounces each)
2 tsp. chili oil
1 yellow or red bell pepper, cut into strips
1 green bell pepper, cut into strips
3/4 C. homemade chicken broth or canned
1 tomato, coarsely chopped
1-1/2 C. frozen corn kernels

In a food processor, combine the garlic, scallions, jalapeño, parsley, and cumin, and process to a puree. Rub the steaks with the black pepper and 1/2 tsp. of the salt. In a large nonstick skillet, heat 1 tsp. of the oil until hot but not smoking over medium heat. Add the steaks and cook until browned on both sides and medium-rare, about 4 minutes. Transfer the steaks to a plate. Add the remaining 1 tsp. oil and the bell peppers to the skillet and cook, stirring frequently, until crisp-tender, about 2 minutes. Add the broth and bring to a boil. Add the scallion-parsley mixture, the tomato, and the remaining 1/4 tsp. salt and cook until slightly thickened and full flavored, about 4 minutes. Add the corn and cook just until heated through, about 1 minute. Serve the steaks topped with the pepper-corn mixture.

Yield: 4 servings
Calories: 225
Fat: 6.4g
Fiber: 4g

Blueberry-Lemon Banana Bread with Cream-Cheese Glaze

Blueberry-Lemon Banana Bread with Cream-Cheese Glaze

2 cups all-purpose flour
3/4 teaspoon baking soda
1/2 teaspoon salt
1 cup granulated sugar
1/4 cup butter, softened
1 cup mashed ripe banana (about 2 bananas)
1/2 cup egg substitute
1/3 cup reduced-fat sour cream
1 teaspoon vanilla extract
1 cup fresh blueberries
1 tablespoon grated lemon rind
Cooking spray

Glaze:
1/4 cup (2 ounces) block-style 1/3-less-fat cream cheese
3 tablespoons powdered sugar
1 tablespoon fresh lemon juice
2 teaspoons water

Preheat oven to 350°. To prepare the banana bread, lightly spoon flour into dry measuring cups, and level with a knife. Combine flour, baking soda, and salt, stirring with a whisk to combine. Place granulated sugar and butter in a large bowl, and beat with a mixer at medium speed until mixture is well blended (about 1 minute). Add mashed banana, egg substitute, sour cream, and vanilla; beat until blended. Add flour mixture; beat at low speed just until moist. Gently fold in blueberries and lemon rind. Spoon batter into an 8 1/2 x 4 1/2-inch loaf pan coated with cooking spray. Bake at 350° for 1 hour and 15 minutes or until a wooden pick inserted in center comes out clean. Cool the bread 10 minutes in pan on a wire rack; remove the bread from pan. Cool completely on wire rack. To prepare glaze, combine cream cheese, powdered sugar, lemon juice, and water, stirring with a whisk until smooth. Drizzle the glaze over cooled bread.

Yield: 1 loaf, 16 servings
Calories: 176
Fat: 4.6g
Fiber: 1.1g

Mom’s Banana Bread

Mom’s Banana Bread

1 cup sugar
1/4 cup light butter, softened
1 2/3 cups mashed ripe banana (about 3 bananas)
1/4 cup skim milk
1/4 cup low-fat sour cream
2 large egg whites
2 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon salt
Cooking spray

Preheat oven to 350°. Combine sugar and butter in a bowl; beat at medium speed of a mixer until well-blended. Add banana, milk, sour cream, and egg whites; beat well, and set aside. Combine flour, baking soda, and salt; stir well. Add dry ingredients to creamed mixture, beating until blended. Spoon batter into 4 (5 x 2 1/2-inch) miniature loaf pans coated with cooking spray. Bake at 350° for 45 minutes or until a wooden pick inserted in center comes out clean. Let cool in pans 10 minutes on a wire rack; remove from pans. Let cool completely on wire racks. Note: To make one 9-inch loaf, spoon batter into a 9 x 5-inch loaf pan coated with cooking spray; bake at 350º for 1 hour and 10 minutes.

Yield: 1 loaf, 20 servings
Calories: 147
Fat: 2.2g
Fiber: 1.1g

Mom’s Banana Bread

Mom’s Banana Bread

1 cup sugar
1/4 cup light butter, softened
1 2/3 cups mashed ripe banana (about 3 bananas)
1/4 cup skim milk
1/4 cup low-fat sour cream
2 large egg whites
2 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon salt
Cooking spray

Preheat oven to 350°. Combine sugar and butter in a bowl; beat at medium speed of a mixer until well-blended. Add banana, milk, sour cream, and egg whites; beat well, and set aside. Combine flour, baking soda, and salt; stir well. Add dry ingredients to creamed mixture, beating until blended. Spoon batter into 4 (5 x 2 1/2-inch) miniature loaf pans coated with cooking spray. Bake at 350° for 45 minutes or until a wooden pick inserted in center comes out clean. Let cool in pans 10 minutes on a wire rack; remove from pans. Let cool completely on wire racks. Note: To make one 9-inch loaf, spoon batter into a 9 x 5-inch loaf pan coated with cooking spray; bake at 350º for 1 hour and 10 minutes.

Yield: 1 loaf, 20 servings
Calories: 147
Fat: 2.2g
Fiber: 1.1g

Pumpkin Ice Cream Pie

Pumpkin Ice Cream Pie

1 pint low-fat chocolate (or vanilla) ice cream, slightly softened
1 C. canned pumpkin
1 tsp. pumpkin pie spice
1 C. Cool Whip Lite

Smooth ice cream into the bottom of a 9-inch pie plate; freeze until firm. Meanwhile, mix together the pumpkin and spice; fold in cool whip. Pour the pumpkin mixture over the ice cream & smooth. Place back in freezer until firm. Let stand at room temperature 15 minutes before serving.

Yield: 8 servings
Calories: 90
Fat: 3g
Fiber: 1g

Cilantro-Chili Grilled Duck

Cilantro-Chili Grilled Duck

2 chipotle peppers in adobo
1/2 C. cilantro leaves and tender stems
1 clove garlic, peeled
3 T. fresh lime juice
3/4 tsp. salt
3/4 tsp. ground cumin
1/2 tsp. ground coriander
1/2 tsp. chili powder
1/4 tsp. ground cinnamon
4 skinless, boneless duck breast halves (about 5 ounces each)
1 large tomato, finely chopped

In food processor, combine chipotle peppers and any sauce that clings to them, cilantro, garlic, lime juice, salt, cumin, coriander, chili powder, and cinnamon. Measure out 1/3 C. of the sauce and set aside. Place duck in a shallow pan, skinned-side down, and pour the remaining sauce over the duck. Let marinate 30 minutes. Preheat the grill to medium. Lightly oil the grill rack. Grill duck 8 to 10 minutes, turning over once, until medium-rare. Remove and set aside. In small bowl, stir together reserved sauce and tomato. Slice duck crosswise on the diagonal and spoon sauce over the duck.

Yield: 4 servings
Calories: 142
Fat: 2.5g
Fiber: 1.4g

Creamy Spinach Soup

Creamy Spinach Soup

5 ounces frozen leaf spinach (half a 10-ounce package)
1 large baking potato (8 ounces), peeled and thinly sliced
4 scallions, coarsely chopped
2 garlic cloves, chopped
1 C. canned chicken broth diluted with 1-1/4 C. water, or 2-1/4 C. homemade broth
1/4 tsp. pepper
1/8 tsp. salt
3/4 C. low-fat (1%) milk
1 tsp. unsalted butter
2 T. grated Parmesan cheese

In a large saucepan, combine spinach, potato, carrot, scallions, garlic, diluted broth, pepper, and salt. Cover and bring to a boil over high heat, then reduce heat to medium-low and simmer until potato and carrot are tender, about 15 minutes. With a slotted spoon, transfer solids to food processor or blender and process to a smooth puree. Return puree to saucepan. Stir in milk and butter and warm soup over medium heat, stirring frequently. Ladle soup into bowls and sprinkle with Parmesan. Garnish with bell pepper.

Yield: 4 servings
Calories: 108
Fat: 3.6g
FIber: 2.2g

Baby Greens with Fresh Lemon Dressing

Baby Greens with Fresh Lemon Dressing

1/4 lb. Mixed baby greens
4 oz container pea sprouts or other sprouts
2 T. Canola oil
2 T. fresh lemon juice
2 tsp. Granulated sugar
1/4 tsp. seasoning salt
1 T. shelled, toasted sunflower seeds

In a salad bowl, toss together baby greens and sprouts. In a small bowl, whisk together oil, lemon juice, sugar and salt until creamy. Drizzle the dressing over the greens and toss lightly. Sprinkle with sunflower seeds. Serve salad immediately. Mixed baby greens or mesclun can be purchased loose or packages in the produce department. Remaining sprouts can be used in a sandwich.

Yields: 4 Servings
Serving Size: 1 cup

Calories: 95
Fat: 8.3g
Fiber: 1.3

Asparagus Strata

Asparagus Strata

6 ounces thin asparagus, tough ends trimmed, cut into 3/4-inch pieces
1 red bell pepper, diced
2 C. low-fat (1%) milk
1/4 C. grated Parmesan cheese
5 egg whites
1 egg
1 T. flour
2 tsp. Dijon mustard
16 slices (1/2 ounce each) day-old French bread
1 ounce Canadian bacon, thinly slivered
2 ounces Cheddar cheese, shredded (about 1/2 C.)

In a steamer, cook asparagus 3 minutes until crisp-tender. Add bell pepper and cook 1 minute longer. Meanwhile, in blender or food processor, combine milk, Parmesan, egg whites, whole egg, flour, and mustard until smooth, about 1 minute. Lightly grease 9-inch square baking dish. Arrange 8 bread slices in a single layer in prepared baking dish and sprinkle with half of asparagus mixture. Top with half the bacon, then sprinkle with half the Cheddar. Repeat with remaining bread, asparagus mixture, bacon, and Cheddar. Gradually pour milk mixture over, cover, and refrigerate for 30 minutes (or overnight). Preheat oven to 350°F. Bake strata, uncovered, for 45 minutes, or until top is golden and a knife inserted in center comes out clean.

Yield: 4 servings
Calories: 369
Fat: 12g
Fiber: 3g

Potato Onion Scramble

Potato Onion Scramble

2 T. butter
1 medium onion
2 cups grated raw potato
1/2 cup water
salt & pepper to taste
1/2 cup diced corned beef (approximately 8-10 thin slices)
4 eggs
1/2 tsp. Worcestershire sauce
5 drops Tabasco sauce
chopped green onion or parsley to garnish

Heat a large nonstick frying pan over medium heat and melt butter. Add onion, potato, water, salt, and pepper; stir well. Cover. Reduce heat; simmer for 10 minutes. Remove lid, water should have disappeared and potato should be almost cooked. Sprinkle corned beef on top of potato mixture. Beat eggs and stir in Worcestershire sauce and Tabasco sauce. Pour eggs over potatoes, stir and let set. Sprinkle with parsley or green onions. Serve immediately. Variations: Black Forest Ham can be substituted for corned beef. Top with grated Cheddar or Monterey Jack cheese if you wish.

Yields: 4 Servings
Serving Size: 3/4 cup

Calories: 222
Fat: 11.6g
Fiber: 1.8g

Pears Baked with White Wine

Pears Baked with White Wine

2 large pears, halved and cored
1 cup dry white wine
1 T. honey
1/2 tsp. cinnamon
1 T. lemon juice

Preheat the oven to 375 ° F. Put the pears cut side down in a baking dish. Pour the white wine, honey, cinnamon, and lemon juice over the pears. Bake uncovered for 25-30 minutes until pears are soft. Remove the pears from the pan and spoon over any accumulated juices.

Yield: 4 servings
Serving Size: 1/2 pear

Calories: 93
Fat: 0g
Fiber: 2g

Pressed Cubano with Bacon

Pressed Cubano with Bacon

1 tsp. extravirgin olive oil
1 garlic clove, minced
4 (3-oz.) Hawaiian rolls, sliced in half horizontally
2 T. yellow mustard
8 (1/2-oz.) slices reduced-fat Swiss cheese, divided
4 bacon slices, cooked and halved
12 dill pickle slices
2 tsp. minced fresh cilantro
6 oz. thinly sliced 33%-less-sodium ham
2 oz. thinly sliced deli roasted turkey breast

Combine oil and garlic. Spread cut sides of rolls evenly with mustard. Place 1 cheese slice, 2 bacon halves, 3 pickle slices, and 1/2 tsp. cilantro on bottom half of each roll. Divide ham and turkey evenly among bottom halves of rolls; top each serving with 1 cheese slice and top half of roll. Brush garlic oil evenly over outside of rolls. Heat a large nonstick skillet over medium heat. Add 2 sandwiches to pan. Place a cast-iron or heavy skillet on top of sandwiches, and press gently to flatten. Cook 3 minutes on each side or until cheese melts and bread is toasted (leave cast-iron skillet on sandwiches while they cook). Repeat with remaining sandwiches.

Yield: 4 servings
Calories: 432
Fat: 14.5g
Fiber: 2.8g

Buffalo Chicken with Blue Cheese Fondue

Buffalo Chicken with Blue Cheese Fondue

Dippers:
4 (4-oz.) skinned, boned chicken breast halves
Cooking spray
1/4 C. bottled wing sauce (such as Crystal), divided
2 C. green beans, trimmed (about 8 oz.)
2 C. (3 x 1/2-inch) carrot sticks
2 C. (3-inch) celery sticks
2 C. red bell pepper strips
12 oz. French bread, toasted and cut into 1-inch cubes

Fondue:
2 C. (8 oz.) crumbled blue cheese
1 T. cornstarch
1 C. dry white wine
2/3 C. 1% low-fat milk
1 (8-oz.) block fat-free cream cheese, softened

Preheat oven to 400°. To prepare dippers, place each chicken breast half between 2 sheets of heavy-duty plastic wrap, and flatten to a 1/2-inch thickness using a meat mallet or rolling pin. Place the chicken on a baking sheet coated with cooking spray. Brush with 2 T. wing sauce. Bake at 400° for 5 minutes. Turn chicken over, and brush with 2 T. wing sauce. Bake an additional 5 minutes or until done. Cut chicken into 1-inch pieces. Cook the beans in boiling water for 1 minute or until crisp-tender; drain. Rinse with cold water; drain well. Place beans on a platter with carrot, celery, bell pepper, and bread; set aside. To prepare the fondue, combine the blue cheese and the cornstarch in a large saucepan. Stir in wine, milk, and cream cheese. Bring to a boil over medium heat; cook for 1 minute, stirring constantly. Reduce heat to medium-low; cook 8 minutes or until mixture is smooth, stirring frequently. Pour into a fondue pot. Keep warm over low flame. Serve with dippers.

Yield: 8 servings
Serving size: 1 1/2 oz. chicken, 1/4 C. beans, 1/4 C. carrots, 1/4 C. celery, 1/4 C. bell pepper, 1 1/2 oz. bread, and about 1/3 C. fondue

Calories: 352
Fat: 10.5g
Fiber: 3.3g