1 lb chicken breast, cut into 1/2 inch pieces
1 tsp. sesame oil
1 T. soy sauce
1 batch Peanut Sauce
Mix the chicken, oil and soy sauce in a bowl. Put in a pan sprayed with nonstick spray and cook over medium high until lightly brown. Pour peanut sauce over it and toss.
Yield: 4 servings
Calories: 203
Fat: 7.6g
Fiber: .9g
3 T. creamy peanut butter
2 garlic cloves, crushed
2 T. soy sauce
4 tsp. sugar
1 T. water
1 1/4 tsp. rice-wine vinegar
1 T. chopped fresh cilantro, OR 1/2 tsp. dried
In a mini-food processor or blender, combine the peanut butter and garlic; puree. Add the remaining ingredients and process until combined. (You can just smash the garlic very finely and then mix it together although it won’t be as smooth, it will taste as good)
Yield: 8 servings
Serving Size: 1 T.
Calories: 40
Fat: 3
Fiber: .45
1 T. olive oil
1 medium-size clove garlic, minced
1 (8-oz.) package medium-size bowties
1 T. fresh lemon juice
1 tsp. finely grated lemon zest
1/2 bunch basil (about 12 large leaves)
1/2 tsp. salt
1/4 tsp. freshly grated black pepper
1/2 C. freshly grated Parmesan
Bring large pot of salted water to a boil. Add bowties and cook according to package instructions. Stack 5 to 6 basil leaves at a time, roll them up tight and slice across the roll, spacing cuts 1/8-inch apart or less. Repeat with more leaves until quantity reaches firmly packed 1/2 C. Heat oil in a large skillet over low heat for 1 minute. Add garlic and sauté, stirring often, 1 minute. Remove from heat. Add well-drained bowties and toss well until coated with garlic-oil mixture. Add lemon juice and zest, basil, salt, and pepper, and toss until basil wilts. Divide pasta among 4 large heated plates, top each portion with 1 T. grated cheese and serve.
Yield: 4 servings
Calories: 305
Fat: 8g
Fiber: 1.6g
2 tsp. canola oil
1 large onion, chopped
2 green bell peppers, diced
2 cloves garlic, minced
11/2 tsp. paprika
1 tsp. caraway seeds, crushed
1/4 tsp. cayenne pepper
1/2 C. reduced-sodium chicken broth
3 oz. turkey kielbasa, diced (3/4 C.)
4 C. diced cooked potatoes or frozen hash-brown potatoes
Salt & freshly ground black pepper to taste
2 T. reduced-fat sour cream
In a large cast-iron skillet, heat oil over medium-high heat. Add onion, bell peppers, garlic, paprika, caraway seeds and cayenne; saut� until vegetables begin to brown, 5 to 8 minutes. Stir in chicken broth, kielbasa and potatoes and cook, scraping up browned bits, until potatoes are crusty, 6 to 8 minutes. Season with salt and pepper. Serve immediately, topped with sour cream.
Yield: 2 servings
Calories: 380
Fat: 10g
Fiber: 6g
1 1/2 C. Broccoli Florets, steamed
12 oz. Scallops
1/4 C. Orange Juice
1 tsp. Orange Zest, very finely grated
1/4 C. White Wine
1 T. fresh grated Ginger
2 cloves garlic, pressed or crushed
1 tsp. Soy Sauce
2 tsp. cold Butter
chopped Scallion tops, for Garnish
Mix orange juice, zest, wine, ginger, garlic and soy sauce in a small bowl and blend well; set aside. Spray nonstick pan with cooking spray over fairly high heat. Add scallops and cook, stirring frequently, until scallops are opaque, 2-3 minutes. Try not to overcook the scallops or the texture isn’t very nice. Remove scallops. Add the orange juice mixture to the pan juices and bring to boil. Cook, whisking, until sauce is slightly reduced, 3-5 minutes. Stir in the cold butter, continuing to whisk constantly until melted. Return scallops to the pan, add the steamed broccoli, and cook for around 1 minute, tossing gently, just to coat with sauce and make sure its all still warmed through. Top with scallions and serve.
Yield: 2 servings
Calories: 238
Fat: 4.3g
Fiber: 5.8g
1/2 C. diced celery
2 C. sliced mushrooms
1/2 C. grated carrots
1/4C. sliced scallions, no tops
1/4 C. chopped fresh parsley
1 can (14.5 oz.) diced stewed tomatoes
1 can (16 oz.) reduced sodium chicken broth
3/4 C. uncooked long grain rice
1 tsp. dried basil
1 tsp. coarse kosher salt
1 tsp. Mrs. Dash lemon-pepper
2 T. white wine Worcestershire sauce
1 tsp. crushed garlic
Fresh ground pepper to taste
A few drops Tabasco (optional)
3 yellow and 3 red peppers sliced in half, length-wise, washed and seeded
2 C. precooked, peeled and deveined shrimp, tails removed
3/4 parmesan cheese
Olive oil cooking spray
1 C. fat free sour cream or plain yogurt
1/8 C. chopped garlic chives
1/2 tsp. Mrs. Dash original blend
Heat medium-sized pan with cooking spray. sauté; celery, carrots and onions until about half done. Add mushrooms and sauté; until they are slightly soft. Add more cooking spray as needed. When mushrooms are ready, add tomatoes, chicken broth, garlic, Worcestershire sauce, basil, salt, pepper and Tobasco (if desired). Add rice and bring to a boil. Gently reduce heat and cover. Cook for approximately 20 minutes, until rice is done and broth absorbed. While the rice mixture cooks, use a three-quart pan to boil water. Add peppers and cook gently for approximately seven minutes. Remove from water and drain. When broth is absorbed and rice is cooked, remove from heat and add shrimp to mixture. Place peppers in baking dish, stuff with rice mixture and sprinkle with the Parmesan cheese. Bake at 325 degrees for 20 minutes or until cheese melts. While peppers bake add garlic chives and Mrs. Dash to sour cream. This can be used as an optional garnish. Place peppers on platter and serve.
Yield: 6 servings
Serving Size: 2 Pepper halves + 1 T. Sour Cream Sauce per pepper
Calories: 372
Fat: 14.6g
Fiber: 3g
6 skinless chicken breast cutlets, with visible fat removed, 3-4 oz. each
1 batch Cilantro Marinade or Peppercorn-Cilantro Root Paste Marinade
Canola oil spray
Southeast Asian Dipping Sauce.
Just before marinating, lay chicken breasts between layers of wax paper or foil. Pound gently with a flat, heavy object to even out thickness and ensure even grilling. Arrange chicken in a glass dish or in a large zip-lock bag. Add Cilantro Marinade or Peppercorn-Cilantro Root Paste Marinade. Cover dish or seal bag. Refrigerate overnight or at least 8 hours, turning occasionally. When ready to grill, remove chicken from marinade. Wipe off chicken and pat dry with paper toweling. Spray chicken lightly with canola oil spray on both sides. Grill chicken until cooked through (about 5 minutes per side) or until juices run clear. Transfer to a large sheet of foil and seal foil. Let rest about three minutes. Remove chicken from foil and cut crosswise into thin slices. Serve with Southeast Asian Dipping Sauce.
Yield: 6 servings
Per serving using Cilantro Marinade (approximate):
Calories: 146
Fat: 2g
Fiber: 0g
Per serving using Peppercorn-Cilantro Root Paste Marinade (approximate):
Calories: 107
Fat: 1g
Fiber: 0g
1 1/2 T. peanut or canola oil
1 T. fresh lime juice
3 T. finely chopped peeled fresh ginger
1 T. finely chopped fresh lemongrass (or freshly grated lemon zest)
1-4 serrano chilis, stemmed, chopped, according to taste
1-3 cloves garlic, according to taste, smashed with the flat side of a wide knife blade or cleaver
1 1/2-2 tsp. dried red pepper flakes, according to taste
1 1/2 T. reduced-sodium soy sauce
1 1/2 T. fish sauce
1/2 cup rice vinegar
1 T. (packed) dark brown sugar
1/2 cup granulated sugar
1/3 cup each finely chopped fresh basil, mint and cilantro leaves
Make marinade in a blender, stopping occasionally to scrape down sides of blender with a rubber spatula after each step. Blend together until well mixed: oil, juice, ginger, lemongrass (or lemon zest), chili, garlic and red pepper flakes. Add soy sauce, fish sauce, vinegar and both sugars. Blend well. Gradually add basil, mint and cilantro leaves, scraping down sides of blender after adding each batch. Continue blending until mixture is smooth. If not using immediately, store in refrigerator, covered, up to 3 or 4 days. Before using refrigerated marinade, bring to room temperature. Makes about 3/4 cup, or enough marinade for 6 skinless boneless chicken breast cutlets.
2 tsp. black peppercorns
5-6 large cloves garlic (or to taste), coarsely chopped, about 2 T.
3 T. coarsely chopped roots of fresh cilantro
2 tsp. fish sauce, plus additional 2-3 T.
Place peppercorns, garlic and cilantro roots in a blender, food processor, or a clean spice or coffee grinder. Mix on high speed until mixture turns into a paste-like mixture. Mix in 2 teaspoons of fish sauce. Store refrigerated, tightly covered, until ready to use or for up to 4 days. When ready to use as a marinade paste, turn paste into a large bowl and allow to come to room temperature. Mix in just enough additional fish sauce so paste is thin enough to spread on chicken. Use about 1 teaspoon paste per cutlet, spread marinade thinly on all sides of chicken. Cover and refrigerate overnight or at least 8 hours. Makes 2-3 tablespoons paste marinade, or enough to marinate 6 chicken cutlets.
1/2 C. plain rice vinegar
2-3 T. super-fine sugar, or according to taste
1/2 mild chili (e.g. serrano), sliced into very thin rings, or 1/4-1/2 tsp. dried chili flakes
Prepare sauce well before serving. Place vinegar and 2 tablespoons of sugar in a small, non-reactive bowl and whisk or stir until sugar is completely dissolved. Taste and adjust amount of sugar, according to taste. Stir in chili or chili flakes. Allow flavors to meld at least 30 minutes before serving. Stored in a sealed container and refrigerated, sauce will keep up to 5 days. Makes about 1/2 cup dipping sauce.
Yield: 8 servings
Serving Size: 1 tablespoon
Calories: 19
Fat: 0
Fiber: 0
10 garlic cloves, minced
2 T. chopped fresh rosemary
1 (5- to 6-lb.) roasting chicken
5 garlic cloves
4 (3-inch) rosemary sprigs
1/4 C. orange juice
1 T. balsamic vinegar
Combine minced garlic and chopped rosemary. Remove and discard giblets and neck from chicken. Rinse chicken with cold water; pat dry. Trim excess fat. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat. Rub garlic mixture under loosened skin over breast and drumsticks. Place 5 garlic cloves and rosemary sprigs into the body cavity. Place chicken, breast side down, in an electric slow cooker. Cover with lid; cook on high heat for 1 hour. Reduce heat setting to low; cook 7 hours. Remove chicken from slow cooker, reserving drippings. Discard skin from chicken. Place a zip-top plastic bag inside a 2-C. glass measure. Pour drippings into bag; let stand 10 minutes (fat will rise to the top). Seal bag; carefully snip off 1 bottom corner of bag. Drain drippings into a small saucepan, stopping before fat layer reaches opening; discard fat. Add orange juice and vinegar to saucepan; bring to a boil. Reduce heat; simmer 10 minutes.
Yield: 6 servings
Serving size: 3 oz. chicken and 1/3 C. sauce
Calories: 175
Fat: 6.4g
Fiber: 0g
1 tsp. olive oil
3 cloves garlic, mined
1 C. onion, chopped
2 tsp. black pepper
3 T. oregano
1 tsp. cayenne pepper
2 tsp. chili powder
1 (28 oz.) can “no salt added” tomatoes
4 tsp. sugar
1 lb. reduced fat turkey kielbasa, thinly sliced
1 (28 oz.) can beans (cannellini, navy, etc), rinsed and drained
1 (10 oz.) package frozen broccoli, thawed and drained
Heat oil in a large nonstick skillet over medium heat until hot. Add garlic, onion, black pepper, oregano, cayenne pepper and chili powder and saut� for 5 minutes or until onion is tender. Add tomatoes, sugar, kielbasa and beans and simmer for 15 minutes. Add broccoli and simmer another 5 minutes.
Makes: 6 Servings
Serving Size: 12 oz.
Calories: 351
Fat: 9g
Fiber: 10g
1/2 C. shredded part skim mozzarella cheese
1/2 C. canned Mexicorn, drained
1/4 C. grated Parmesan cheese
1/4 C. minced fresh parsley
2 garlic cloves, minced
1 tsp. dried oregano
1/2 tsp. dried basil
1/2 tsp. ground cumin
1/4 tsp. salt
1/8 to 1/4 tsp. crushed red pepper flakes, optional
1 loaf (1 lb.) frozen bread dough, thawed
1T. cornmeal
1 egg, lightly beaten
In a bowl, combine the mozzarella, corn, Parmesan, parsley, garlic and seasonings; set aside. In a lightly floured surface, roll dough into a 16 x 12 inch rectangle. Spread cheese mixture over dough to within 3/4 inch of edges. Roll up jelly-roll style, starting with a long side; pinch seams and ends to seal. Sprinkle a large baking sheet with cornmeal. Place dough seam side down on baking sheet; tuck ends under. Cover and let rise in a warm place until doubled; about 35 minutes. Brush with egg. Bake at 350 for 35-40 minutes or until golden brown and bread sounds hollow when tapped. Cool for 20 minutes before slicing. Store leftovers in the refrigerator.
Yield: 16 slices
Calories: 107
Fat: 3g
Fiber: 1g
Filling:
1 tsp. olive oil
2 onions, thinly sliced (2 C.)
2 cloves garlic, minced (2 tsp.)
1 T. chopped fresh thyme or 1 tsp. dried thyme leaves
3 T. all-purpose white flour
1 1/2 C. defatted reduced-sodium chicken broth
3/4 C. fresh apple cider
2 1/2 C. diced cooked turkey or chicken
1/2 lb. turkey kielbasa, sliced 1/4-inch thick (1 1/2 C.)
1 lb. sauerkraut (2 C.), rinsed and squeezed dry
2 T. grainy mustard
Salt & freshly ground black pepper to taste
Topping:
2 large egg whites
1/4 C. low-fat milk
1/4 tsp. salt
1 loaf unsliced seeded rye bread (1 lb.), crust trimmed, cubed (8 C.)
To Make Filling: Preheat oven to 350�F. In a large skillet or Dutch oven, heat oil over medium heat. Add onions and cook, stirring occasionally, until softened but not browned, about 5 minutes. Add garlic and thyme and cook until fragrant, about 1 minute more. Add flour and cook, stirring constantly, until the flour starts to turn golden, about 2 minutes. Stir in chicken broth and cider and bring to a simmer, stirring constantly, until the sauce thickens, about 5 minutes. Remove from the heat and add turkey or chicken, turkey kielbasa, sauerkraut and mustard; season with salt and pepper. Transfer to a deep 10-inch pie pan or other 2-quart baking dish and set aside. To Make Topping: In a large bowl, whisk together egg whites, milk and salt. Add bread cubes and toss to coat. Scatter over the top of the filling. Set the baking dish on a baking sheet and bake for 25 to 30 minutes, or until the topping is golden and the filling is bubbling.
Yield: 6 servings
Calories: 430
Fat: 8g
Fiber: 8g
Vegetable oil spray
2 oz. turkey breakfast sausage, casings removed (2 links)
1 Anaheim pepper, seeded and diced
6 6-inch corn tortillas, diced
15-oz. can no-salt-added black beans, rinsed and drained
1 C. cherry tomatoes, halved
2 C. fat-free milk
Egg substitute equivalent to 6 eggs (about 1 1/2 C.)
2 T. sliced black olives, drained
Preheat oven to 350ºF. Lightly sprat a 9-inch square baking pan with vegetable oil spray; set aside. In a small nonstick skillet, cook sausage over medium-high heat for 3 minutes, stirring to break up. Add pepper and cook for 1 to 2 minutes, or until pepper is tender and sausage is no longer pink. Put in a colander and rinse with hot water; drain well. Put in baking pan. Top with tortillas, then with beans, and finally with tomatoes. In a medium bowl, whisk together milk and egg substitute. Pour over casserole. Bake for 45 minutes, or until center is set. Cut into six pieces and sprinkle with olives. To make the casserole ahead of time, assemble as directed, then cover and refrigerate for up to 12 hours before baking. Remove from refrigerator 15 minutes before baking.
Yield: 6 servings
Serving Size: 3/4 C.
Calories: 207
Fat: 2g
Fiber: 5g
2 medium russet potatoes, scrubbed and sliced 1/4-inch thick
2 medium onions, sliced and separated into rings
2 medium carrots, peeled and sliced 1/2-inch thick
2 medium ribs celery, sliced 1/4-inch thick
2 large garlic cloves, minced
1 14 1/2-oz. can no-salt-added canned tomatoes with juice
1 32-oz. jar sauerkraut, drained
1/2 C. unsweetened apple juice
1/2 tsp. caraway seeds
1/2 tsp. freshly ground pepper
1 1/2 lb. fully-cooked smoked turkey kielbasa, cut into 6 pieces
Put potatoes, onions, carrots, celery, and garlic in a 5-quart (5-liter) or larger crockery slow cooker. Drain juice and reserve juice from tomatoes. Coarsely chop tomatoes and add to slow cooker. Top with sauerkraut. In a glass measuring C., combine apple juice, reserved tomato juice, caraway seeds, and pepper. Pour over sauerkraut. Do not stir. Top with pieces of turkey kielbasa. Cover and cook on low for 7 to 9 hours or on high for 3 1/2 to 4 1/2 hours. To serve, pile sauerkraut and vegetables onto a large platter. Top with pieces of kielbasa. Serve hot.
Yield: 6 servings
Calories: 282
Fat: 10g
Fiber: 7g
Olive oil cooking spray
2 lb. first cut brisket, all visible fat removed
2 large cloves garlic, sliced thin
1 small carrot cut into coins
3 large onions, sliced and separated into rings
1/4 C. dry red wine
1 1/4 C. no salt added beef stock
2 bay leaves, broken
3 large sprigs thyme
freshly ground pepper
1 T. water
2 Portobello mushrooms, sliced thin
extra thyme for garnish
Preheat oven to 325° F. Coat an oven proof covered roaster with cooking spray and heat on top of the stove. Sear all sides of the meat to close it. Remove from heat. With a sharp small knife make slits in the top of the meat and push in garlic slices at 2 inch intervals. Cover with remainder of garlic, carrot coins, and 1/2 onion rings. Pour wine and stock around the beef. Add the bay leaves, thyme, and pepper to taste. Cover and roast until fork tender, about 2 1/4-2 1/2 hours, adding water if needed. While the roast is cooking, coat a nonstick skillet with cooking spray. Sauté with remaining onion rings stirring until they begin to wilt. Add water and cover. Continue to cook until they caramelize. Remove from the pan. Add the mushrooms and sauté until they are just cooked through. Remove the beef from the roaster and keep warm. Pour the sauce through a sieve into a shallow pan, mashing the solids through to thicken. Slice the meat into very thin slices across the grain and place into the sauce. When ready to serve add the mushroom-onion mixture to the sliced beef and reheat. Place onto large serving platter. Decorate with extra thyme sprigs.
Yield: 8 servings
Calories: 205
Fat: 7g
Fiber: 2g
3/4 lb. lowfat turkey kielbasa, cut into 1 inch pieces
1 lb. sauerkraut, rinsed and drained
1 1/2 Granny Smith apples, peeled, cored and cut crosswise into rings
1/2 thinly sliced onion, separated into rings
1 1/4 lb. red potatoes, quartered
1 C. chicken stock
1/4 tsp. caraway seeds
1/4 C. shredded fat free Swiss cheese
Place half of the sausage in a crockpot and top with the sauerkraut. Cover with the remaining sausage, then the apple slices and the onion slices. Top with the potatoes. Add the chicken stock and sprinkle with the caraway seeds. Cover and cook on high heat 4 hours or until the potatoes are tender. Serve sprinkled with cheese.
Yield: 4 servings
Calories: 302
Fat 7.5g
Fiber 7.5g
1/2 C. chicken broth
1/4 C. orange juice
2 T. fresh lemon juice
2 T. soy sauce
1 tsp. dark Asian sesame oil
1 T. sugar
1 T. cornstarch
1/2 tsp. salt
1 T. vegetable oil
2 large cloves garlic, finely chopped
2 T. finely chopped fresh ginger
1 1/2 lb. sea scallops, halved and muscle removed
1 lb. snow peas, trimmed
1 lb. snow peas, trimmed
Grated orange rind (optional)
Cucumber Salad (recipe follows)
In small bowl, combine chicken broth, orange juice, lemon juice, soy sauce, sesame oil, sugar, cornstarch and salt. In very large (12-inch) nonstick skillet or wok, heat vegetable oil over medium-high heat. Add garlic and ginger; stir-fry 1 minute. Increase heat to high. Add scallops. Stir-fry until opaque, about 2 minutes. With slotted spoon, transfer scallops to clean bowl. Add snow peas to skillet; stir-fry 2 minutes. Stir reserved broth mixture and add to skillet. Simmer 1 minute. Add scallops back to skillet. Simmer 1 minute. Serve hot. Sprinkle with orange rind, if desired. Serve with Cucumber Salad, and rice, if desired.
Yield: 6 servings
Calories: 348
Fat: 5g
Fiber: 2g
Cucumber Salad: In large bowl, toss together: 2 cucumbers, halved lengthwise and cut into half-moons; 1 bunch radishes, each halved and cut into half-moons; 8-oz. can sliced water chestnuts, drained. In small bowl, whisk together 1 T. red-wine vinegar, 1/2 tsp. salt and 1 tsp. dark Asian sesame oil. Pour over salad; toss. Serves 6, Calories: 37, fat: 1g, fiber: 3g
1/2 oz. Prosciutto, chopped
2 T. chopped Fresh Basil
2 T. part skim Ricotta Cheese
3 Eggs
1 T. Water
Salt & Pepper
1 T. whipped Butter
1 T. Parmesan Cheese
Combine ham, basil, and ricotta cheese; stir to combine. Using a fork, in a separate small mixing bowl combine eggs, water, salt and pepper and beat until combined. In 9″ skillet, melt 2 tsp. butter; add egg mixture and cook over medium-high heat until bottom of omelet is set and lightly browned, 1 – 2 minutes. Spoon prosciutto mixture over half the omelet. Using a spatula, loosen omelet around edges, then fold omelet in half and slide onto flame proof plate. Brush with butter, sprinkle with parmesan cheese and broil until cheese is melted, 30 seconds.
Yield: 2 servings
Calories: 195
Fat: 14g
Fiber: 0g
1 quart fat-free, lower-sodium chicken broth
1 heaping C. bowtie-shaped pasta
1 medium carrot, peeled and cut into small dice
1 celery rib, trimmed and cut into small dice
1/4 C. minced onion
1 C. diced all-white meat cooked chicken
1/2 C. frozen baby peas
1 T. cornstarch whisked into 1/3 C. water
1/2 tsp. salt
1/4 tsp. fresh-ground black pepper
Pour the broth into a 3 to 4-quart saucepan, place over medium-high heat and bring to a boil. Add the bowtie pasta, carrots, celery and onion, return to a simmer, reduce the heat and simmer for 15-20 minutes, stirring
occasionally, until the pasta is almost tender. Add the chicken and peas and simmer for 2 minutes. Whisk the cornstarch mixture and add it to the soup along with the salt and pepper. Simmer until slightly thickened and
glossy. Serve immediately.
Yield: 4 servings
Calories: 158
Fat: 1g
Fiber: 2g
1 tsp. olive oil
1 tsp. butter
1 (10 oz.) pkg. pearl onions
1/3 C. water
1 tsp. sugar
1 T. chopped fresh thyme
2 T. dry white wine
1/4 tsp. salt
1/8 tsp. black pepper
Heat oil in a medium nonstick skillet over medium heat. Melt butter in pan. Add onions, and cook 5 min. or until lightly browned, shaking pan frequently. Add water and sugar, and bring to a boil. Cover, reduce heat, and simmer 8 min. Uncover and cook 2 min. or until liquid evaporates. Stir in thyme and remaining ingredients; cook 1 min. To peel pearl onions easily, slice off the root ends and drop into boiling water for less than a minute. Drain and rinse with cold water. Pinch the stem end of each, and a peeled onion will pop out. When they’re in the skillet, shake the onions frequently for even browning.
Yield: 4 servings
Calories: 55
Fat: 2.2g
Fiber: 1.4g
12 oz. jumbo shell macaroni
1 onion, diced
1 celery rib, chopped
1/4 C. fat free chicken broth
2 C. lite evaporated milk
3 T. unbleached flour
1 T. chopped fresh dill
pepper to taste
12 oz. fat free Swiss cheese
2 slices white bread
1/3 C. fat free ranch dressing
1 – 12 oz. can tuna packed in water
Preheat oven to 375º F. In large nonstick saucepan, prepare pasta according to package directions, drain and set aside. In nonstick saucepan over high heat, sauté onions and celery in broth for 5 minutes or until tender. Remove onion mixture and place in medium bowl. Place milk, flour and spices in blender, mix on high for 1 minute. In medium nonstick saucepan over medium heat, pour in milk mixture, stirring constantly until sauce thickens. Stir in cheese until blended. Pour sauce in 11″ x 7″ nonstick baking dish. In bowl with celery mixture, stir in bread torn into crumbs, ranch dressing and tuna. Fill cooked shells with tuna mixture; arrange filled shells in sauce. Cover and bake 20 to 25 minutes. Serve hot.
Yield: 5 servings
Calories: 348
Fat: 2.8g
Fiber: 2.6g
3/4 lb. skinned, boned chicken breast, cut into 1-inch pieces
1/4 C. low-sodium teriyaki sauce, divided
1 tsp. dark sesame oil
1 C. diagonally sliced celery
3/4 C. thinly sliced carrot
1 clove garlic, crushed
1 C. coarsely shredded red cabbage
1 (8-oz.) can sliced water chestnuts, drained
Preparation time: 10 minutes. Combine chicken and 1 T. teriyaki sauce in a bowl; stir well. Let stand 10 minutes. Heat oil in a nonstick skillet over medium-high heat. Add celery, carrot, and garlic; stir-fry 1 minute. Stir in cabbage and water chestnuts; remove from skillet. Add chicken; stir-fry 3 minutes. Add remaining teriyaki sauce; stir-fry 1 minute. Return cabbage mixture to skillet; stir-fry 1 minute or until done.
Yield: 4 servings
Serving size: 1 C.
Calories: 159
Fat: 2.3g
Fiber: 1.8g
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
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
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
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
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
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
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
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
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.
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
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
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
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
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
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
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