Potato Cheese Casserole

Potato Cheese Casserole

3 cups cooked, mashed potato
1 egg separated
1/2 cup (2 ounces) shredded low-fat processed American cheese
1 tablespoon finely chopped green onions
1/2 teaspoon celery salt
1/2 small green pepper, finely chopped
1 egg white
vegetable spray

Combine mashed potato and egg yolk, stirring until well blended. Stir in cheese, green onions, celery salt, and green pepper. Beat 2 egg whites (at room temperature) at high speed of electric mixer until soft peaks form. Gently fold egg whites into potato mixture. Spoon mixture into a 1 1/2 quart casserole coated with cooking spray. Sprinkle paprika evenly over top of casserole. Bake at 375 degrees for 20 to 25 minutes or until thoroughly heated.

Yield: 8 servings
Serving Size: 1/2 cup

Calories: 103
Fat: 2g
Fiber: 1g

Creamy Gruyère and Shrimp Pasta

Creamy Gruyère and Shrimp Pasta

8 oz. uncooked cavatelli or orecchiette pasta (“little ears” pasta)
1/4 C. all-purpose flour
1/2 tsp. salt
2 C. 2% reduced-fat milk
1 1/4 C. (5 oz.) shredded Gruyère cheese, divided (or Swiss)
1 T. butter
1 1/2 pounds large shrimp, peeled and deveined
3 garlic cloves, minced
2 T. dry white wine
1/4 tsp. ground red pepper
2 C. frozen green peas, thawed
Cooking spray
Parsley sprigs (optional)

Preheat oven to 375°. Cook pasta according to package directions, omitting salt and fat. Drain well. Combine the flour and salt in a Dutch oven over medium heat. Gradually add milk, stirring constantly with a whisk; bring to a boil. Cook 1 minute or until slightly thick, stirring constantly with a whisk. Remove from heat. Stir in 3/4 C. cheese, stirring until melted. Heat butter in a large nonstick skillet over medium-high heat. Add shrimp and garlic; sauté 3 minutes. Stir in wine and pepper, and cook 1 minute or until shrimp is done. Add pasta, shrimp mixture, and peas to cheese mixture, tossing well to combine. Spoon the pasta mixture into a 13 x 9-inch baking dish lightly coated with cooking spray; sprinkle evenly with remaining 1/2 C. cheese. Bake at 375° for 20 minutes or until cheese melts and begins to brown. Garnish with the parsley, if desired. Serve immediately.

Yield: 6 servings
Calories: 459
Fat: 13.8g
Fiber: 2.5g

Pierogies with Creamy Mushroom and Sherry Sauce

Pierogies with Creamy Mushroom and Sherry Sauce

1 teaspoon olive oil
2 cups sliced mushrooms
1 onion, sliced
1/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
2 tablespoons dry sherry wine
1 tablespoon all-purpose flour
2/3 cup low fat (1%) milk
1/4 cup reduced-sodium chicken broth
16 frozen low-fat potato pierogies, thawed
2 tablespoons light sour cream

Heat the oil in a large nonstick skillet over medium-high heat. Add the mushrooms, onion, salt and pepper. Cook, stirring occasionally, until the mushrooms and onion are tender and lightly browned, about 4 minutes. Stir in the sherry and cook until evaporated. Sprinkle the flour over the mushroom mixture, stirring to combine. Stir in the milk, broth and pierogies; bring to a boil. Remove from heat and stir in the sour cream.

Yield: 4 servings
Calories: 300
Fat: 5.6g
Fiber: 3.6g

Hawiiaan Sandwich

Hawiiaan Sandwich

1 kaiser roll
1 tsp. Dijon mustard
1 leaf lettuce
1 slice reduced-fat Swiss cheese
2 slices ham lunchmeat
2 rings canned pineapple, drained

Slice the roll in half. Spread mustard on the bottom half, and top with the lettuce, cheese, ham, and pineapple.

Yield: 1 sandwich
Calories: 382
Fat: 13f
Fiber: 2g

Mushroom-Stuffed Turkey Breast

Mushroom-Stuffed Turkey Breast

2 T. stick margarine
1 C. chopped red onion
2 C. sliced mushrooms
1 C. shredded carrot
2 C. drained thawed frozen chopped spinach
2 T. chopped fresh parsley
1 T. grated Parmesan cheese
1/2 tsp. dried basil leaves
1 slice reduced-calorie white bread, finely chopped
1 C. low-sodium chicken broth
1 T. grated lemon zest
One 2-pound, 13-oz. skinless boneless turkey breast

In large nonstick skillet, melt margarine over medium-high heat; add onion. Cook, stirring frequently, 4 minutes. Add mushrooms and carrot; cook, stirring frequently, 4-5 minutes, until tender. Stir in spinach, parsley, cheese and basil; cook 2 minutes. Remove from heat; stir in bread, 2 T. of the broth and the lemon zest. Set aside. Preheat oven to 325oF. Spray a 13 x 9″ baking pan with nonstick cooking spray. Arrange turkey between two sheets of plastic wrap; with meat mallet or rolling pin, pound turkey to even thickness. Remove top sheet of plastic wrap from turkey; spread mushroom mixture down center of turkey breast, leaving 2 1/2″ border on all sides. Starting with short side, roll turkey breast jelly-roll style to enclose filling. Secure roll at 2″ intervals with poultry string; arrange seam-side down in prepared pan. Pour remaining 3/4 C. + 2 T. broth over turkey; cover with foil tent. Bake 1 to 1 1/2 hours, basting frequently with broth, until meat thermometer inserted in center of roll reaches 180oF. Transfer turkey to carving board; let stand 10 minutes before slicing.

Yield: 12 servings
Calories: 162
Fat: 3g
Fiber: 1g

Rice Pudding

Rice Pudding

4 C. Skim milk
2/3 C. Splenda
1 T. unsalted butter
1 lemon zest strip, about 3 inches long
1 cinnamon stick
6 C. water
Pinch of salt
1/2 C. short-grain white rice
3 egg yolks
Ground cinnamon for garnish
Toasted sliced or slivered almonds for garnish, optional (not figured in calories)

In a saucepan over medium-high heat, combine the milk, Splenda, butter, lemon zest and cinnamon stick. Heat until small bubbles appear along the edge of the pan, then remove from the heat. Let stand for 30 minutes to develop the flavors. Meanwhile, in another saucepan, bring the water to a boil. Add the salt and rice, reduce the heat to low and cook slowly until the rice kernels have swelled and are tender, 15-20 minutes. Drain. Place the saucepan holding the milk mixture over medium heat and bring to a simmer. Add the rice and simmer uncovered, stirring often, until thickened, 15-20 minutes. Remove the lemon zest and cinnamon stick and discard. In a bowl, using a fork or whisk, beat the egg yolks until lightly frothy. Gradually add about 1 C. of the hot pudding to the yolks, beating constantly. Gradually pour the warmed yolks into the remaining pudding, stirring constantly. Cook over very, very low heat, stirring constantly, for 5 minutes. Spoon the pudding into individual dessert bowls or one large serving bowl. Sprinkle with cinnamon and top with toasted almonds, if using. Serve at room temperature.

Yield: 8 servings
Calories: 129
Fat: 3.9g
Fiber: .5g

Seed-Spiced Potato Salad

Seed-Spiced Potato Salad

1 1/2 lb. thin-skinned potatoes
3/4 lb. carrots
2 tsp. salad oil
1 tsp. black or yellow mustard seed
1 tsp. cumin seed
1 or 2 cloves garlic, minced
1/4 tsp. pepper
1 C. plain nonfat yogurt
1/4 C. chopped parsley
Salt

Peel potatoes and carrots and cut into 3/4-inch chunks. Place vegetables on a rack at least 1 inch above boiling water in a 5- to 6-quart pan. Cover and steam over medium heat until vegetables are tender when pierced, 8 to 10 minutes. Let stand until cool, or to cool quickly, immerse vegetables in cold water. When vegetables are cold, drain well. Meanwhile, pour oil into a 6- to 8-inch frying pan over high heat. When oil is hot, stir in mustard and cumin seeds. Cover pan, remove from heat, and shake (holding lid on) until popping subsides, about 40 seconds. Add garlic and pepper. In a wide bowl, combine seed mixture, yogurt, drained vegetables, and parsley; mix gently. Add salt to taste. Serve salad, or cover and chill up to 6 hours.

Yield: 5 servings
Calories: 188
Fat: 2.6g
Fiber: 4.7g

Mexican Yogurt Sauce

Mexican Yogurt Sauce

1 C. plain nonfat Yogurt
1/2 tsp. dried Cilantro
1/4 tsp. Cumin
1 tsp. dried Parsley
1/2 C. Salsa, thick and chunky

Mix all ingredients and refrigerate until serving. Use in place of sour cream in mexican dishes.

Yields: 1 1/2 C.
Serving Size: 1/4 C.

Calories: 40
Fat: 1g
Fiber: 0g

Potato Gnocchi with Sage Cream

Potato Gnocchi with Sage Cream

2 C. Skim milk
1 tsp. dried sage leaves
1 C. chopped onion
2-3 tsp. margarine
4 C. small broccoflower, or broccoli, florets
1/2 C. water, divided
1 package (16 oz.) potato gnocchi, cooked, warm
2 T. all-purpose flour
1/2 tsp. ground nutmeg
Salt and pepper to taste
1oz. Shredded Parmesan cheese, for garnish

Heat milk and sage leaves to boiling in medium saucepan; reduce heat and simmer 10 minutes. sauté onion in margarine in large skillet 2 to 3 minutes; add broccoflower and 1/4 C. water and heat to boiling. Reduce heat and simmer, covered, until broccoflower is tender and water gone, 5 to 8 minutes. While vegetables are cooking, cook gnocchi according to package directions; add to vegetables in skillet. Heat milk and sage mixture to boiling. Mix flour, nutmeg, and remaining 1/4 C. water; whisk into milk. Boil, whisking constantly, until thickened, about 1 minute. Pour sauce over vegetables and gnocchi in skillet and season to taste with salt and pepper. Spoon into serving bowl; sprinkle with Parmesan cheese.

Yield: 6 servings
Calories: 387
Fat: 3.6g
Fiber: 3g

Smoky Pork Chops with Cabbage and Apple

Smoky Pork Chops with Cabbage and Apple

5 slices smoked bacon
2 T. olive oil
Pork loin chops (about 1 3/4 lb.)
3/4 tsp. ground black pepper
1 1/4 tsp. salt
Flour for dredging
1 large onion, thinly sliced
3 cloves garlic, finely chopped
2 large carrots, cut into thin slices on the diagonal
1 medium head green cabbage (about 1 1/2 lb.), cut lengthwise in half, cored, and sliced crosswise into shreds (about 10 C.)
3 small bay leaves
1/2 C. hard cider or dry French vermouth
2 large apples (1 lb.), peeled, cored, and thinly sliced

In a large skillet, cook the bacon over medium heat until browned and crisp. Drain bacon on paper towels. Pour out all but 1 T. of bacon drippings and add olive oil to skillet. Set pan aside. Season the pork chops with 1/4 tsp. pepper and 1/4 tsp. salt; dredge pork chops in flour. Heat skillet over medium heat. Add pork chops and cook on both sides until browned, about 8 minutes. Remove chops from the skillet and set aside. Add onion and garlic to skillet. Cook, stirring, until onions soften, about 3 minutes. Add carrots, cabbage, bay leaves, hard cider, apples, remaining 1 tsp. salt, and remaining 1/2 tsp. pepper. Stir well to combine, cover, and bring mixture to a boil. Uncover pan and place chops on top of cabbage mixture. Re-cover and return to a boil. Reduce heat to medium and cook until chops are tender, about 20 to 25 minutes. Chop reserved bacon coarsely and sprinkle over pork and cabbage. Before serving, remove the bay leaves.

Yield: 8 servings
Calories: 409
Total Fat: 20.5g
Fiber: 4.5g

Cheesy Green Onion Corn Sauté

Cheesy Green Onion Corn Sauté

1T. oil
1 pkg. (16 oz.) frozen whole kernel corn, thawed, drained
1/4 C. chopped green onions
1/2 C. 2% Milk Shredded Reduced Fat Cheddar Cheese

Heat oil in large nonstick skillet on medium-high heat. Add corn and green onions; cook and stir 3 minutes or until thoroughly heated. Sprinkle with cheese; cover. Cook 20 seconds or until cheese is melted. Serve immediately.

Yield: 5 servings
Calories: 140
Fat: 6g
Fiber: 2g

Chicken Burrito Soup

Chicken Burrito Soup

2 C. Fat Free Chicken Broth
1 C. water
2 tsp. taco seasoning
1/4 tsp. dried minced garlic
1 tsp. dried parsley flakes
1 C. frozen whole kernel corn
1/4 C. chopped red bell pepper
1/4 C. chopped green bell pepper
1/2 C. chopped onion
1 C. diced cooked chicken breast — (5 oz.)
6 oz. red kidney beans — rinsed and drained (one 8 oz can)
1 C. stewed tomatoes — coarsely chopped and undrained
1 1/2 oz. uncooked noodles — (1 C. cooked)

In a large saucepan, combine chicken broth, water, taco seasoning, garlic, and parsley flakes. Add corn, red and green peppers, onion, chicken, kidney beans, and undrained tomatoes. Mix well to combine. Bring mixture to a boil. Stir in uncooked noodles. Lower heat, cover and simmer for about 15 minutes or until vegetables and noodles are tender, stirring occasionally. Serves 4 (1 1/2 C.). Freezes well.

Servings: 4
Serving size: 1 1/2 C.

Calories: 262
Fat: 2g
Fiber: 5g

Sweet-and-Savory Squash Rings

Sweet-and-Savory Squash Rings

2 acorn squash, 3 lbs.
3 T. honey
2 tsp. packed dark brown sugar
1/2 tsp. dried thyme
1/2 tsp. salt
1/8 tsp. pepper

Preheat oven to 375ºF. Trim 1″-2″ off each end of squash. Slice each squash into 4 rings; remove seeds. Coat jellyroll pan with cooking spray; arrange rings in single layer on pan. Combine honey, sugar, thyme, salt and pepper. Brush half of mixture onto rings. Bake until beginning to soften, 15 min. Brush with remaining honey mixture; bake until tender, 15 min.

Yield: 4 servings
Calories: 143
Fat: 0g
Fiber: 4g

Stuffed Pasta Shell Salad

Stuffed Pasta Shell Salad

8 uncooked jumbo macaroni shells (1 1/2 oz.), cooked according to package directions and drained
2 T. reduced calorie Italian dressing (30 calories per T.)
2/3 C. cottage cheese
1/2 C. part skim ricotta cheese
2 T. minced green onions
2 tsp. grated Parmesan cheese
1 tsp. lemon juice
1/8 tsp. grated lemon peel
Dash each salt and pepper

In shallow glass or stainless steel bowl, combine macaroni shells and dressing; toss to coat. Cover with plastic wrap and let marinate in refrigerator until chilled. In small bowl combine remaining ingredients. Using slotted spoon, remove shells from bowl, reserving dressing. Spoon 1/8 of cheese mixture into each shell; set shells on serving platter and drizzle with reserved dressing.

Yield: 2 servings
Serving Size: 4 shells

Calories: 275
Fat: 10g
Fiber: 1g

Cauliflower in Parmesan-Wine Sauce

Cauliflower in Parmesan-Wine Sauce

1 tsp. Olive Oil
1/4 C. chopped Red Bell Pepper
1/4 C. chopped Scallion
1/2 tsp. Flour
1/4 C. Chicken Broth
1 tsp. White Wine
2 C. Cauliflower Florets, blanched
1/2 oz. grated Parmesan Cheese
1 slice Bacon, cooked crisp & crumbled
1 tsp. chopped fresh Basil

In 9″ skillet, heat oil; add bell pepper and scallions and cook over medium-high heat, stirring frequently, until bell pepper is tender-crisp, 1-2 minutes. Sprinkle flour over vegetables and stir quickly to combine; cook, stirring constantly, for 1 minute. Add broth and wine and, stirring constantly, bring mixture to a boil. Reduce heat to low and stir in remaining ingredients; cook until thoroughly heated, 2 – 3 minutes.

Yield: 2 servings
Calories: 105
Fat: 6g
Fiber: 4g

Chicken Fricassee

Chicken Fricassee

1 T. Olive Oil
2 1/2 – 3 lb. Whole Chicken, cut into pieces, skinned
8 small white Onions, peeled
8 cloves Garlic
1 C. Chicken Broth
2 T. Bourbon or Orange Juice
1/2 tsp. dried Tarragon
Nonstick Cooking Spray
2 medium Carrots, peeled and sliced 1/2″ thick
6oz. Mushrooms, quartered
2 tsp. Lemon Juice
1/2 tsp. Pepper
1/2 C. plain non-fat Yogurt

Heat oi in heavy 12″ skillet over moderate heat. Add the chicken and cook, turning occasionally, until no longer pink on the houtside, about 5 minutes. Using a slotted spoon, transfer chicken to a bowl. In the same skillet, cook the onions and garlic until soft, about 5 minutes. Add the chicken broth, bourbon and tarragon to the skillet and cook uncovered for 2 minutes. Return chicken to the skillet, cover, and simmer for 10 minutes. Transfer breasts to a platter and cook the remaining chicken 15 minutes longer or until fork tender. Meanwhile, coat heavy 10 inch skillet with cooking spray and set over moderate heat for 3o seconds; add carrots and mushrooms and cook until the mushrooms are lightly colored, 4-5 minutes. Add vegetables tothe chicken mixture along with lemon juice, pepper and the chicken breasts; bring to serving temperature, about 5 minutes. Stir in yogurt (do not boil) and heat 1 minute longer.

Yield: 4 servings
Calories: 284
Fat: 13g
Fiber: 2g

Casserole of Pork & Red Cabbage

Casserole of Pork & Red Cabbage

3/4 lb. boneless lean pork butt, 1″ cubes
2 T. Flour
Cooking Spray
1 onion, sliced thin
1 medium carrot, sliced
3 cloves garlic, minced
1 large apple, peeled, cored, quartered, and sliced thin
1/2 small red cabbage, cored and coarsely shredded (2 1/2 C.)
3 T. Red Wine Vinegar
1/2 C. Chicken Broth
2 Bay Leaves
7 allspice berries
6 black peppercorns
1/4 tsp. Sage

Coat pork cubes with flour, shaking off any excess. Lightly coat 6 qt. dutch oven with cooking spray, set over moderate heat for 30 seconds, then add pork. Brown the pork on all sides, about 10 minutes. Transfer to a bowl and set aside. Preheat oven to 350 degrees. Add onion, carrot and garlic to dutch oven and and cook uncovered over moderate heat until soft, about 5 minutes. Add apple and cabbage, cover, and cook 15 minutes longer, or just until the cabbage is wilted. Stir in remaining ingredients and the reserved porl. Cover and bake 1 hour. Remove the bay leaves. Serve with mustard on the side.

Yield: 4 servings
Calories: 214
Fat: 9g
Fiber: 2g

Beany Ranch Dip

Beany Ranch Dip

1 15-oz. can Great Northern beans, rinsed and drained
1/4 C. water
1/2 C. plain low-fat yogurt
1/2 tsp. garlic powder or 1 T. of roasted garlic
pinch cayenne pepper
1/4 tsp. pepper
1 T. chopped fresh chives
1 T. chopped fresh parsley
1/4 tsp. dried tarragon
1/4 tsp. salt
1 T. lemon juice

Whiz the beans and garlic in a blender, adding enough water to achieve the desired consistency. Blend for 2 full minutes to make it silky-smooth. Use a spatula to scrape the mixture into a medium bowl. Stir in the yogurt, cayenne, chives, parsley, and tarragon, salt and lemon juice. Serve in a bowl surrounded by spring vegetables such as sugar snap peas, tiny radishes, baby carrots, and lightly steamed baby new potatoes.

Yield: 8 servings
Serving Size: 1/4 C.

Calories: 40
Fat: .5g
Fiber: 2g

Two-Cheese Breakfast Casserole

Two-Cheese Breakfast Casserole

1 T. Margarine
1 small yellow Onion, chopped
1 small stalk Celery, chopped
1/2 Green Bell Pepper, cleaned and chopped
Nonstick Cooking Spray
8 slices day-old Whole Wheat Bread, sliced diagonally
1/4 C. shredded low-fat Swiss Cheese
1/4 C. grated Parmesan Cheese
1 Egg
2 Egg Whites
1 1/2 C. Skim Milk
3/4 tsp. Mustard
3/4 tsp. Paprika
1/8 tsp. Cayenne Pepper

In heavy 7″ skillet, melt margarine over moderate heat; add the onion, celery and pepper, and cook until onion is soft, about 5 minutes. Meanwhile, lightly coat 8×8 baking dish with cooking spray and arrange the bread, overlapping the slices, in the bottom. Spoon vegetable mixture over the eggs. Sprinkle with cheeses. In small bowl whisk egg, whites, milk, mustard, paprika and cayenne pepper. Pour eggs over bread slices. Cover with plastic wrap or foil and refrigerate for at least 1 hour. Preheat ovento 325 degrees. Remove casserole from fridge, uncover, and allow to rest on counter 15 minutes. Bake for 40 minutes or until lightly browned and set like custard.

Yield: 4 servings
Calories: 256
Fat: 10g
Fiber: 3g

Marinated Vegetable Salad

Marinated Vegetable Salad

3 spears Asparagus, trimmed and sliced diagonally into 1″ pieces
1 small Summer Squash, sliced thin
1/2 C. small Cauliflower Florets
1 medium Carrot, peeled and sliced diagonally into 1/4″ slices
2 1/2 tsp. Olive or Walnut Oil
1 tsp. finely chopped Shallot (or green onion + garlic)
1/2 tsp. dried Thyme, crumbled
Pinch Black Pepper
1/2 small Red Onion, sliced thin
1 1/2 tsp. Balsamic Red Wine Vinegar

In large saucepan, bring 2 quarts water to a boil. Add the asparagus, squash, carrot and caulifower and cook for 2 minutes. Drain and rinse under col running water. In a medium bowl, combine oil, shallot, time and pepper. Add hot vegetables and onion and toss well. Cover and chill in the fridge for 2-3 hours, tossing occasionally. Just before serving, stir in vinegar and toss well.

Yield: 4 servings
Calories: 47
Fat: 3g
Fiber: 1g

Soy-Ginger Salmon

Soy-Ginger Salmon

3 T. soy sauce
2 T. water
1 T. sugar
1/2 tsp. grated fresh ginger
16 oz. salmon fillet, cut into 4 pieces
1/2 tsp. sesame seeds
2 tsp. vegetable oil
vegetable cooking spray
1/2 tsp. minced garlic
3 bags fresh spinach, — (10 oz. each) – stems removed
2 T. water
1/2 tsp. salt
1/4 tsp. asian sesame oil
2 C. cooked orzo
4 green onions, for garnish

Combine soy sauce, water, sugar and ginger in baking dish. Add salmon, turning to coat, and let stand 15 minutes. Meanwhile, heat a large nonstick skillet over medium heat 1 minute. Add sesame seeds and toast 2 1/2 to 3 minutes. Add vegetable oil to same skillet and heat 1 minute over medium-high heat. Add salmon, skin side up; cook 3 to 4 minutes. Reduce heat to medium; turn salmon, cover and cook 3 minutes more, until cooked through. Transfer salmon to plate; discard skin. Add remaining marinade to skillet and boil 1 to 2 minutes, until syrupy. Meanwhile, lightly coat Dutch oven with vegetable cooking spray. Heat 1 minute over medium heat. Add garlic, spinach and water. Cover and cook 3 to 4 minutes, stirring, until spinach is wilted. Stir in salt and sesame oil. Serve salmon topped with soy glaze and sesame seeds with spinach and orzo. Garnish with green onions.

Yield: 4 servings
Calories: 480
Fat: 12.2g
Fiber: 5.3g

Glazed Stuffed Pork Chops

Glazed Stuffed Pork Chops

2 medium cooking apples
3 C. prepared cabbage slaw blend
1/4 C. raisins
3/4 C. apple cider, divided
2 T. maple-flavored pancake syrup
4 tsp. spicy brown mustard, divided
2 lean pork chops, 1″ thick
Nonstick cooking spray, as needed
2 tsp. cornstarch

Quarter and core apples. Chop 6 quarters. Reserve remaining 2 quarters for garnish (sprinkle with lemon juice to preven browning). Combine chopped apples, slaw blend, raisins, 1/4 C. apple cider, syrup and 2 tsp. mustard in large saucepan. Cover and cook over medium heat 5 minutes or until cabbage is tender. Make a pocket in each pork chop by cutting horizontally through chop almost to bone. Fill each pocket with about 1/4 C. cabbage-apple mixture. Keep remaining cabbage-apple mixture warm over low heat. Spray medium nonstick skillet with cooking spray; heat over medium heat until hot. Brown pork chops about 3 minutes on each side. Add 1/4 C. apple cider. Reduce heat to low; cover and cook 8 minutes or until pork is barely pink in center. Remove pork from skillet; keep warm. Add liquid from remaining cabbage-apple mixture to skillet. Combine remaining 1/4 C. cider, 2 tsp. mustard and cornstarch in small bowl until smooth. Stir into liquid in skillet. Simmer over medium heat until thickened. Spoon glaze over chops and cabbage-apple mixture. Slice remaining 2 apple quarters; divide between servings.

Yield: 2 servings
Calories: 490
Fat: 12g
Fiber: 7g

Tomato Corn Basil Soup

Tomato Corn Basil Soup

1 1/2 tsp. olive oil
4 anchovies, chopped
1 onion, chopped fine
1/2 C. leek, chopped fine (if you don’t have leek, more onion is OK too)
4 garlic cloves, crushed
1 28 oz can tomatoes (I like the Muir Glen brand)
2 C. frozen corn kernels
2 C. water
Pinch red pepper flakes
Salt and Pepper
1/2 C. basil leaves, chopped fine

Put olive oil in the bottom of a small soup pot. sauté onions and leeks in the olive oil until translucent, about five minutes. Toss in anchovies, garlic, and red pepper flakes. Continue stirring until the anchovies melt, about two minutes more. Scrape the mixture out of the soup pot, and put it in a food processor or blender, along with the canned tomatoes. Process until smooth. Put the mixture back in the soup pot, along with 1 C. of the water, and the 2 C. of corn. Cook for about eight minutes, until the corn is cooked, and the soup tastes good. Add salt and pepper to taste. If the soup is too thick, go ahead and add the rest of the water. Right before serving, turn off the heat, and stir in the basil. The residual heat of the soup will cook the basil.

Yield: 4 servings
Calories: 151
Fat: 2.9g
Fiber: 4.9g

Guiltless Breakfast Sausage

Guiltless Breakfast Sausage

1 slightly beaten Egg White
1/3 C. finely chopped Onion
1/2 C. finely chopped Red Delicious Apple
1/4 C. fresh Bread Crumbs (1 slice high fiber low calorie bread, crumbed in blender)
2 T. snipped Parsley
1/2 tsp. Salt
1/2 tsp. Sage
1/4 tsp. ground Nutmeg
1/4 tsp. Black Pepper
1/8 tsp. Cayenne Pepper
1/2 lb. lean ground Turkey Breast

In mixing bowl combine all ingredients except turkey and toss until combined. Add the ground turkey and mix well. Shape into 4 or 8 patties. Fry in nonstick skillet, or on George Foreman Grill until no longer pink and juices run clear, turning once or twice.

Yield: 4 servings
Calories: 100
Fat: 1g
Fiber: 2.5g

Notes: Ok, so the first change I made was with the breadcrumbs. I used a slice of high fiber whole wheat low calorie bread for the extra fiber, when the original recipe called for seasoned bread crumbs. Perhaps because I didn’t use seasoned bread crumbs, the sausage was way too bland. Coupled with the texture of cooked turkey breast which is heavy and a little dry, it didn’t seem like sausage at all. I need to up the proportions of the spices, and I think it could also use some paprika and a bit of thyme to give it more of a breakfast sausage flavor. I suspect if I mixed it up the night before, covered it and let it sit overnight that would give the spices more time to flavor the meat as well. Finally, I didn’t like the fresh parsley in it either. Next time I will use dried parsley, although normally I prefer fresh herbs.

Shiitake Mushroom and Gorgonzola Pizza

Shiitake Mushroom and Gorgonzola Pizza

Pizza Dough for one Pizza
Cooking spray
1 T. cornmeal
1 tsp. olive oil
1 1/2 C. thinly sliced button mushrooms
1 1/3 C. thinly sliced shiitake mushrooms
1 C. vertically sliced red onion
1/8 tsp. salt
1/8 tsp. black pepper
3 T. low-fat sour cream
1/2 C. (3 oz.) crumbled Gorgonzola or other blue cheese

Preheat oven to 450°. Roll the dough into a 12-inch circle on a lightly floured surface. Place the dough on a 12-inch pizza pan or a baking sheet coated with cooking spray and sprinkled with cornmeal. Crimp the edges of the dough with your fingers to form a rim. Heat the oil in a large nonstick skillet over medium heat. Add mushrooms and onion; sauté for 5 minutes. Cover, reduce heat to medium-low, and cook for 3 minutes or until the onion is very tender. Stir in the salt and pepper. Spread the sour cream over pizza crust, leaving a 1-inch border. Top with mushroom mixture; sprinkle with cheese. Bake at 450° for 15 minutes or until lightly browned. Cut into 8 wedges.

You could also use a higher fiber pizza crust like this one with whole wheat and spelt, or this with black beans, although that would change the nutrtional information.

Yield: 4 servings
Serving size: 2 wedges

Calories: 296
Fat: 8.7g
Fiber: 2.7g

Spiced Beef with Onion and Allspice Gratin

Spiced Beef with Onion and Allspice Gratin

Beef:
1/2 tsp. kosher salt
1/2 tsp. chopped fresh thyme
1/4 tsp. crushed whole allspice
1/4 tsp. freshly ground black pepper
1 garlic clove, chopped
1 (1-lb.) flank steak, trimmed

Gratin:
1 medium baking potato, peeled and cut into (1/8-inch-thick) slices (about 1/2 lb.)
Cooking spray
4 C. chopped Vidalia or other sweet onion
1 C. fat-free, less-sodium chicken broth
1 T. red wine vinegar
1 tsp. chopped fresh thyme
1/2 tsp. kosher salt
1/2 tsp. crushed whole allspice
1/4 tsp. freshly ground black pepper
1/2 C. (4 oz.) block-style fat-free cream cheese
1/2 C. reduced-fat sour cream
1/3 C. dry breadcrumbs
1/4 C. (1 oz.) grated fresh Parmesan cheese

To prepare the beef, combine first 5 ingredients, and rub evenly over beef. Cover and chill the beef for 2 hours. To prepare gratin, preheat oven to 400°. Arrange potato slices in a single layer on a jelly roll pan coated with cooking spray; coat tops of slices with cooking spray. Bake at 400° for 15 minutes or until soft. Set aside. Heat a large nonstick skillet coated with cooking spray over medium heat. Add onion; cook 10 minutes or until lightly browned, stirring frequently. Stir in broth and next 5 ingredients (broth through 1/4 tsp. pepper); cook 3 minutes, stirring occasionally. Remove from heat. Add cream cheese to onion mixture; stir until well blended. Stir in sour cream. Add potato slices to pan; stir gently to combine. Place mixture in a shallow 1-quart casserole coated with cooking spray. Combine breadcrumbs and Parmesan cheese, and spoon evenly over onion mixture. Lightly coat surface of gratin with cooking spray. Bake at 400° for 30 minutes or until golden brown. Preheat broiler. Place beef on broiler pan coated with cooking spray; cook 3 minutes on each side or until desired degree of doneness. Cut steak diagonally across grain into thin slices.

Yield: 4 servings
Serving size: 4 oz. beef and about 1 C. gratin

Calories: 472
Fat: 14.8g
Fiber: 4.4g

Cranberry and Orange Tartlets with Spiced Crust

Cranberry and Orange Tartlets with Spiced Crust

Crusts:
1 1/2 C. graham cracker crumbs
2 T. brown sugar
3 T. butter, melted
1 T. water
1/2 tsp. ground cinnamon
1/4 tsp. ground cloves
Cooking spray

Filling:
1/2 C. (4 oz.) 1/3-less-fat cream cheese, softened
1/2 C. reduced-fat sour cream
3 T. granulated sugar
1/2 tsp. grated orange rind
Dash of ground cloves

Topping:
1 C. fresh orange juice (about 2 oranges)
1/2 C. granulated sugar
2 C. fresh cranberries

Remaining ingredients:
20 orange sections (about 3 oranges)
5 tsp. granulated sugar, divided

Preheat oven to 350º. To prepare crusts, combine first 6 ingredients, tossing well. Spoon about 3 T. crumb mixture into each of 10 (3 x 1-inch) ceramic tartlet dishes coated with cooking spray. Press crumbs into bottom and up sides of dishes. Place dishes on a baking sheet. Bake at 350º for 12 minutes or until lightly browned. Cool completely on a wire rack. To prepare filling, beat cream cheese with a mixer at high speed until smooth. Add sour cream, 3 T. granulated sugar, rind, and dash of cloves; beat until well blended. Chill. To prepare topping, combine orange juice and 1/2 C. granulated sugar in a large saucepan. Cook over medium-high heat, stirring until sugar dissolves. Add cranberries; bring to a boil. Reduce heat; simmer until thick and reduced to 1 C. (about 15 minutes). Cool completely. Spread about 1 1/2 T. filling into bottom of each crust; top each tartlet with about 1 1/2 T. topping. Just before serving, top each tartlet with 2 orange sections. Sprinkle 1/2 tsp. granulated sugar over each serving. Holding a kitchen blow torch about 2 inches from the top of each tartlet, heat the sugar, moving the torch back and forth, until sugar is completely melted and caramelized (about 30 seconds). Serve within 30 minutes (do not refrigerate or caramel will melt).

Yield: 10 servings
Serving size: 1 tartlet

Calories: 240
Fat: 8.4g
Fiber: 2.4g

Poached Shrimp with Bay Leaves and Lemon

Poached Shrimp with Bay Leaves and Lemon

12 C. water
1 1/2 T. salt
1 T. mustard seeds
6 whole black peppercorns
6 bay leaves
1 celery stalk, halved
1 carrot, halved
2 lb. medium shrimp, peeled and deveined
2 tsp. grated lemon rind
1/2 C. fresh lemon juice
1 T. extravirgin olive oil
1/2 tsp. salt
1/4 tsp. freshly ground black pepper

Combine first 7 ingredients in a Dutch oven; bring to a boil. Reduce heat; simmer 15 minutes. Add shrimp; cook 3 minutes. Drain shrimp and place in a shallow dish. Combine lemon rind and remaining ingredients. Add to warm shrimp mixture; toss well. Cover and chill until ready to serve.

Yield: 12 servings
Serving size: 3 oz.

Calories: 94
Fat: 2.5g
Fiber: 0g

Risotto with Fresh Mozzarella, Grape Tomatoes, and Basil

Risotto with Fresh Mozzarella, Grape Tomatoes, and Basil

3 T. balsamic vinegar
4 1/2 C. fat-free, less-sodium chicken broth
2 T. extravirgin olive oil, divided
2 C. chopped leek
1 1/2 C. Arborio rice or other medium-grain rice
1/3 C. dry white wine
1/4 C. half-and-half
1 tsp. salt
1/4 tsp. freshly ground black pepper
1 C. halved grape tomatoes
1/4 C. chopped fresh basil
5 oz. fresh mozzarella cheese, finely diced

Place vinegar in a small, heavy saucepan; bring to a boil over medium heat. Cook until slightly syrupy and reduced to 1 T. (about 4 minutes). Set aside. Bring the broth to a simmer in a medium saucepan (do not boil). Keep warm. Heat 1 T. oil in a large saucepan over medium-high heat. Add leek; sauté 3 minutes or until tender. Add rice; cook 2 minutes, stirring constantly. Stir in wine, and cook 1 minute or until the liquid is nearly absorbed, stirring constantly. Stir in 1 C. broth; cook 5 minutes or until the liquid is nearly absorbed, stirring constantly. Reduce heat to medium. Add the remaining broth, 1/2 C. at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 25 minutes total). Stir in half-and-half, salt, and pepper; cook 2 minutes. Remove from heat; stir in tomatoes, basil, and cheese. Place about 1 C. risotto evenly into 6 shallow serving bowls, and drizzle each with 1/2 tsp. balsamic syrup and 1/2 tsp. olive oil.

Yield: 6 servings
Serving size: about 1 C.

Calories: 378
Fat: 12.1g
Fiber: 1.6g

Chicken and Lemon Pot Stickers with Soy-Scallion Dipping Sauce

Chicken and Lemon Pot Stickers with Soy-Scallion Dipping Sauce

Pot stickers:
1/2 C. dry sherry
1/2 C. water
1/2 oz. dried shiitake mushrooms
3/4 C. finely chopped bok choy (about 1/2 lb.)
1/3 C. chopped green onions
1/4 C. finely chopped water chestnuts
1 T. low-sodium soy sauce
1 tsp. salt
2 tsp. minced peeled fresh ginger
2 tsp. grated lemon rind
1 tsp. dark sesame oil
Dash of hot sauce
1/2 lb. ground chicken or turkey
24 wonton wrappers
2 T. cornstarch
1/4 C. vegetable oil, divided
1 C. water, divided

Sauce:
5 T. mirin (sweet rice wine)
1/4 C. low-sodium soy sauce
1/4 C. seasoned rice vinegar
3 T. chopped green onions
1 tsp. chile paste with garlic

To prepare pot stickers, bring sherry and 1/2 C. water to a boil in a small saucepan. Remove from heat; add mushrooms. Cover and let stand 30 minutes or until mushrooms are tender. Drain and discard liquid. Finely chop mushrooms. Combine mushrooms, bok choy, and the next 9 ingredients (bok choy through chicken), stirring well. Working with 1 wonton wrapper at a time (cover remaining wrappers with a damp towel to prevent drying), spoon about 1 1/2 tsp. chicken mixture into center of each wrapper. Moisten edges of dough with water; bring 2 opposite corners to center, pinching points to seal. Bring the remaining 2 corners to center, pinching points to seal. Pinch 4 edges together to seal. Place pot stickers on a large baking sheet sprinkled with cornstarch. Heat 2 T. oil in a large nonstick skillet over medium-high heat. Add half of pot stickers; cook 2 minutes or until bottoms are golden brown. Carefully add 1/2 C. water to pan; cover and cook 4 minutes. Uncover and cook 3 minutes or until liquid evaporates. Repeat procedure with remaining 2 T. oil, pot stickers, and 1/2 C. water. To prepare sauce, combine mirin and the remaining ingredients. Serve with the pot stickers.

Yield: 12 servings
Serving size: 2 pot stickers and about 2 tsp. sauce

Calories: 196
Fat: 4.2g
Fiber: 2.6g

Bangers and Colcannon with Guinness Onion Gravy

Bangers and Colcannon with Guinness Onion Gravy

1 pound potatoes, peeled and diced
1/4 pound bacon, cut into 1 inch slices
pepper to taste
1 tsp. butter
1/4 small head cabbage, thinly sliced
4 green onions, sliced
salt and pepper
1 tsp. oil
1 pound sausage (Irish or English bangers if you can get them)
1 large onion, sliced
1 clove garlic, chopped
1 tsp. thyme, chopped
2 tsp. flour
1 bottle Guinness
2 tsp. mustard
1 tsp. Worcestershire sauce
1 tsp. brown sugar
1 tsp. butter
1 tsp. sour cream
milk to taste

Bring some water to boil, add the potatoes and simmer until fork tender, about 20-30 minutes. Meanwhile cook the bacon in a large pan over medium heat until it renders, about 3-5 minutes. Add the butter to the bacon, season with salt and pepper and cook until it foams, about a minute. Add the cabbage to the bacon, mix to coat and let cook until tender, about 10 minutes. Add the green onions to the cabbage, cook for 5 minutes, season with salt and pepper and set aside. Heat the oil in a pan over medium high heat. Add the sausage and cook until golden brown, about 2-4 minutes per side, and set them aside. Add the onions and sauté until tender, about 5-7 minutes. Add the garlic and thyme and sauté until fragrant, about a minute. Sprinkle in the flour and let it cook for a few minutes. Add the Guinness, mustard and Worcestershire sauce and brown sugar along with the sausage and simmer for 10 minutes. Remove the sausage and continue to simmer to reduce by half about 10 minutes. Meanwhile, mash the potatoes, mix in the cabbage followed by the butter, sour cream and enough milk until you get your favorite mashed potatoes consistency. Divide the colcannon between 4 plates, top with sausages and cover in gravy.

Fabulous Clusters Granola

Fabulous Clusters Granola

Okay, so what exactly makes this granola different? One thing is the addition of oat flour, which helps the grains and nuts stick together into those much-coveted clusters. Another is the use of sugar; as much I like liquid sweeteners like honey and maple syrup, they seem to produce a tougher, chewier granola. Finally, the right kind of oats are essential. For years I only baked with regular rolled (‘old fashioned’) oats because that’s what recipes called for, but as soon as I switched to the smaller, thinner ‘quick oats’, the changes were remarkable—clusters formed, everything baked faster, and the texture became exquisitely light and crunchy. If you can’t find quick oats where you live—and I have lived in a few places where oats come in one variety only—here’s what I would do: pulse rolled oats in a food processor a few times to break them down to about half their original size. It won’t be exactly the same but it will come close.

1 lb. (450g) quick oats
3 C. coarsely chopped raw nuts and/or seeds
1 tsp. ground cinnamon
1/2 tsp. ground cardamom
1/2 tsp. ground mace (or nutmeg)
1 C., packed (200g) dark brown sugar
1/2 C. (115g/1 stick) unsalted butter
1/3 C. (80ml) water
1/2 tsp. fine sea salt
2 tsp. vanilla extract
Dried fruit, at your discretion

Preheat the oven to 300F/150C. In a food processor, coffee grinder or blender, grind half the oats to a fine powder. In a large bowl, combine the whole oats, ground oats, nuts, seeds and spices. In a microwave-safe bowl (or in a saucepan over medium heat), combine the brown sugar, butter and water and heat just until the butter has melted and the mixture is bubbly. Stir the mixture together until smooth, then stir in the salt and vanilla. Pour this mixture over the oats and nuts, stirring well to coat (I usually do this with my hands). It should be uniformly moist – stir in another tsp. or two of water if it isn’t. Let stand for about ten minutes. Spread the mixture out on a large baking sheet, separating it into irregular clumps with your fingers, and allowing space between the clumps for the hot air to circulate. Slide into the middle of the oven and bake for 25-30 minutes, or until the top is golden brown. Remove from the oven and stir, gently breaking up the mixture into small-to-medium sized clumps. Return to the oven and bake another 15 minutes or so before stirring again. Repeat the bake-and-stir until the mixture is a uniform golden brown and completely dry; this usually takes 1-1 1/2 hours. Cool completely, then stir in any dried fruit you want to use. Store in a covered container at room temperature. Serve with milk or plain yogurt and fresh fruit as desired.

Marinated Tomato-and-“Smoked” Mozzarella Salad

Marinated Tomato-and-“Smoked” Mozzarella Salad

2 C. water
1 1/2 tsp. barbecue smoked seasoning (such as Hickory Liquid Smoke)
1 C. (4 oz.) cubed fresh mozzarella cheese
3 T. rice vinegar
1 tsp. vegetable oil
1 T. honey
1/2 tsp. grated peeled fresh ginger
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
1/8 tsp. five-spice powder
1 garlic clove, minced
1 1/2 C. coarsely chopped tomato (about 1/2 lb.)
1 1/2 C. coarsely chopped yellow tomato (about 1/2 lb.)
5 C. (1-inch) cubed French bread (about 8 [1-oz.] slices)

Combine water and smoked seasoning in a zip-top bag, and add mozzarella. Seal and marinate in refrigerator 2 hours. Remove the cheese from bag, discarding the marinade. Combine vinegar and next 7 ingredients (vinegar through garlic) in a large zip-top bag, and add tomatoes. Seal and marinate in refrigerator 2 hours. Drain tomato mixture, reserving marinade. Preheat oven to 400°. Place bread cubes in a single layer on a jelly-roll pan. Bake at 400° for 10 minutes or until toasted. Combine cheese, tomatoes, reserved tomato marinade, and croutons in a large bowl. Serve immediately.

Yield: 7 servings
Serving size: 1 C.

Calories: 167
Fat: 5.4g
Fiber: 1.9g

Marinated Tomato-and-“Smoked” Mozzarella Salad

Marinated Tomato-and-“Smoked” Mozzarella Salad

2 C. water
1 1/2 tsp. barbecue smoked seasoning (such as Hickory Liquid Smoke)
1 C. (4 oz.) cubed fresh mozzarella cheese
3 T. rice vinegar
1 tsp. vegetable oil
1 T. honey
1/2 tsp. grated peeled fresh ginger
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
1/8 tsp. five-spice powder
1 garlic clove, minced
1 1/2 C. coarsely chopped tomato (about 1/2 lb.)
1 1/2 C. coarsely chopped yellow tomato (about 1/2 lb.)
5 C. (1-inch) cubed French bread (about 8 [1-oz.] slices)

Combine water and smoked seasoning in a zip-top bag, and add mozzarella. Seal and marinate in refrigerator 2 hours. Remove the cheese from bag, discarding the marinade. Combine vinegar and next 7 ingredients (vinegar through garlic) in a large zip-top bag, and add tomatoes. Seal and marinate in refrigerator 2 hours. Drain tomato mixture, reserving marinade. Preheat oven to 400°. Place bread cubes in a single layer on a jelly-roll pan. Bake at 400° for 10 minutes or until toasted. Combine cheese, tomatoes, reserved tomato marinade, and croutons in a large bowl. Serve immediately.

Yield: 7 servings
Serving size: 1 C.

Calories: 167
Fat: 5.4g
Fiber: 1.9g

Spicy Slippery Noodles

Spicy Slippery Noodles

4 oz. uncooked cellophane noodles (bean threads)
2 C. boiling water
4 green onions
1/2 lb. lean ground pork
4 1/2 T. soy sauce, divided
1 tsp. vegetable oil
2 T. minced peeled fresh ginger
1 tsp. chile paste
10 garlic cloves, minced
1 1/2 C. thinly sliced leek
1/2 C. finely shredded carrot
3 1/2 T. mirin (sweet rice wine), divided
1 1/2 C. low-salt chicken broth
1 tsp. sugar
1 tsp. dark sesame oil

Combine noodles and boiling water in a bowl; let stand 5 minutes or until soft. Drain; set aside. Remove tops from green onions; chop to measure 1 T. Set aside. Mince white part of green onions to measure 3 T.; set aside. Combine pork and 1 T. soy sauce in a bowl; stir well. Cook pork mixture in a large nonstick skillet or wok over medium-high heat until browned, stirring to crumble. Drain in a colander. Wipe skillet clean with a paper towel. Heat vegetable oil in skillet over high heat. Add 3 T. minced green onions, ginger, chile paste, and garlic, and stir-fry 1 minute. Add leek, carrot, and 2 T. mirin; stir-fry 2 minutes. Add 3 1/2 T. soy sauce, 1 1/2 T. mirin, chicken broth, sugar, and sesame oil; bring to a boil. Return pork to skillet. Add noodles; cook 4 minutes or until liquid is absorbed. Spoon noodle mixture onto serving platter; sprinkle with 1 T. chopped green onion tops.

Yield: 4 servings
Serving size: 1 1/2 C.

Calories: 324
Fat: 10.4g
Fiber: 1.5g

Scallops with Roasted Pepper Butter Sauce

Scallops with Roasted Pepper Butter Sauce

30 Sea Scallops
4 medium Red Bell Pepper
2 C. Chicken Broth
1/2 C. dry White Wine
1 1/2 tsp. fresh chopped Basil
2 T. chilled Butter, cut into small pieces
1/4 tsp. Salt
Cooking Spray
Additional Basil for Garnish

Thread 5 scallops onto each of 6 skewers; cover and chill. Preheat broiler. Cut peppers in half lengthwise, discard seeds and membranes. Place pepper halves, skin side up, ona foil lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in zip top plastic bag and let sit 10 minutes. Peel peppers and discard skins. place peppers, broth and wine in a blender; process until smooth. Combine pepper mixture and basil in a skillet. Bring to a boil; cook until reduced to 1 1/2 C., about 5 minutes. Reduce heat to medium low. Gradually add butter, stirring until melted. Cover and keep warm. Prepare grill. Sprinkle kabobs with salt; place on grill rack coated with cooking spray. Grill 2-3 minutes each side or until done. Serve with pepper sauce. Garnish with basil if desired.

Yield: 6 servings
Calories: 208
Fat: 5.2g
Fiber: 1.5g

Scallops with Chipotle-Orange Sauce

Scallops with Chipotle-Orange Sauce

2 T. butter, divided
Cooking spray
1 1/2 lb. large sea scallops
1/2 tsp. paprika
1/4 tsp. salt, divided
1/2 C. fresh orange juice
1 T. finely chopped canned chipotle chile in adobo sauce
1/4 C. chopped green onions

Melt 1 T. butter in a large skillet coated with cooking spray over medium-high heat, until pan is hot. Sprinkle scallops with paprika and 1/8 tsp. salt. Add scallops to pan; cook 3 minutes on each side or until browned. Remove from pan, and keep warm. Add orange juice and chile to the pan, scraping pan to loosen browned bits. Bring to a boil, and cook until reduced to 1/4 C. (about 1 minute). Add 1 T. butter and 1/8 tsp. salt, stirring with a whisk until smooth. Serve the sauce with scallops, and garnish with the onions.

Yield: 4 servings
Serving size: about 4 1/2 oz. scallops, about 1 T. sauce, and 1 T. onions

Calories: 218
Fat: 7.1g
Fiber: .4g

Mussels with Fennel

Mussels with Fennel

2 tsp. olive oil
1 1/2 C. chopped fennel bulb (about 2 small bulbs)
1 tsp. fennel seeds
2 garlic cloves, minced
3/4 C. dry white wine
1/2 C. water
2 T. fresh lemon juice
1/2 tsp. salt
2 (14.5-oz.) cans no-salt-added diced tomatoes, undrained
42 mussels (about 2 lb.), scrubbed and debearded

Heat oil in a large skillet over medium-high heat. Add fennel, fennel seeds, and garlic; sauté 3 minutes. Stir in wine, water, juice, salt, and tomatoes; bring to a boil. Reduce heat, and simmer 10 minutes. Add mussels; cover and cook 6 minutes or until shells open. Remove from heat; discard any unopened shells. To make ahead: Clean the mussels and prepare the broth ahead of time. Just before serving, bring the broth to a simmer, add the mussels, and cook until shells open.

Yield: 6 servings
Serving size: 7 mussels and about 3/4 C. broth

Calories: 101
Fat: 2.9g
Fiber: .2g

Soba with Herbed Edamame Sauce

Soba with Herbed Edamame Sauce

1 C. frozen blanched shelled edamame (green soybeans)
6 T. chopped dry-roasted cashews, divided
1 C. loosely packed basil leaves
1 C. loosely packed cilantro leaves
6 T. (1 1/2 oz.) grated fresh pecorino Romano cheese
1/4 C. fresh lemon juice
1/4 C. extravirgin olive oil
1 tsp. salt
1/4 tsp. freshly ground black pepper
3 garlic cloves, peeled
1 C. hot water
6 C. hot cooked soba (about 1 lb. uncooked buckwheat noodles)
Cilantro sprigs (optional)
Lime wedges (optional)

Prepare edamame according to package directions, omitting salt. Place edamame, 1/4 C. cashews, basil, and next 7 ingredients (basil through garlic) in a food processor; process 1 minute or until finely chopped. With food processor on, slowly pour hot water through food chute; process 2 minutes or until smooth. Serve over soba, and sprinkle with 2 T. cashews. Garnish with cilantro sprigs and lime wedges, if desired.

Yield: 7 servings
Serving size: about 1 C. noodles, about 1/3 C. sauce, and about 1 tsp. cashews

Calories: 408
Fat: 13.8g
Fiber: 4.5g

Freezer Cinnamon-Fruit Rolls

Freezer Cinnamon-Fruit Rolls

Dough:
1 package dry yeast (about 2 1/4 tsp.)
1/4 C. warm water (100° to 110°)
1/2 C. fat-free milk
1/3 C. granulated sugar
1/4 C. butter, melted
1 tsp. vanilla extract
1/2 tsp. salt
1 large egg, lightly beaten
3 3/4 C. all-purpose flour, divided
Cooking spray

Filling:
2/3 C. packed brown sugar
1/2 C. golden raisins
1/2 C. chopped dried apricots
1/2 C. chopped pecans
1 T. ground cinnamon
2 T. butter, melted

Glaze:
1 C. powdered sugar
2 T. fat-free milk

Dissolve yeast in warm water in a large bowl; let stand 5 minutes. Stir in 1/2 C. milk and next 5 ingredients (1/2 C. milk through egg). Lightly spoon flour into dry measuring C.; level with a knife. Add 3 1/2 C. flour to yeast mixture; stir until blended. Turn dough out onto a floured surface. Knead until smooth and elastic (about 10 minutes); add enough of the remaining flour, 1 T. at a time, to prevent dough from sticking to hands (dough will feel sticky). Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 1 hour or until doubled in size. (Gently press two fingers into dough. If indentation remains, dough has risen enough.) Punch dough down; cover and let rest 5 minutes. To prepare filling, combine brown sugar, raisins, dried apricots, chopped pecans, and cinnamon. Roll the dough into an 18 x 10-inch rectangle on a floured surface. Brush 2 T. melted butter over dough; sprinkle with 1 1/2 C. filling, leaving a 1/2-inch border. Beginning with a long side, roll up jelly-roll fashion, and pinch seam to seal (do not seal ends of roll). Place a long piece of dental floss under dough 3/4 inch from end of roll. Cross ends of floss over top of roll; slowly pull ends to cut through dough. Repeat procedure to make 24 rolls. Coat 2 (9-inch) square foil baking pans with cooking spray. Sprinkle 1/2 C. filling into bottom of each pan. Place 12 rolls, cut sides up, in each pan. Cover and let rise 1 1/2 hours or until doubled in size. Preheat oven to 350°. Uncover rolls. Bake at 350° for 20 minutes or until browned. Invert onto a serving platter. To prepare glaze, combine powdered sugar and 2 T. milk, stirring until smooth. Drizzle over warm rolls. To Freeze Unbaked Rolls: Prepare recipe through cutting the dough into 24 rolls, placing in pans, and letting rise until doubled in size. Cover with plastic wrap. Wrap tightly with heavy-duty foil. Store in freezer up to 2 months. To Prepare Frozen Unbaked Rolls: Remove rolls from freezer, and let stand at room temperature 30 minutes. Uncover and bake at 350° for 20 minutes or until browned.

Yield: 24 servings
Serving size: 1 roll

Calories: 194
Fat: 5.1g
Fiber: 1.4g