Pork Chops with Wild Mushrooms

Pork Chops with Wild Mushrooms

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

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

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

Balsamic Glazed Vegetables

Balsamic Glazed Vegetables

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

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

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

Grilled Tangerine-Herbed Chicken

Grilled Tangerine-Herbed Chicken

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

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

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

Brunch Bake

Brunch Bake

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

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

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

Ginger Noodles with Sesame Egg Strips

Ginger Noodles with Sesame Egg Strips

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

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

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

Country Kielbasa and Vegetables

Country Kielbasa and Vegetables

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

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

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

Southwest Skillet Fillets

Southwest Skillet Fillets

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

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

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

Red Vegetable Pesto-

Red Vegetable Pesto-

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

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

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

Calories: 81
Fat: 5g
Fiber: 1g

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

High Fiber Apple Muffins

High Fiber Apple Muffins

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

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

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

Taco Soup

Taco Soup

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

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

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

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

Junior Mint Brownies

Junior Mint Brownies

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

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

Yield: 16 servings
Serving Size: 2″ square

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

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

Pasta with Roasted Butternut Squash and Shallots

Pasta with Roasted Butternut Squash and Shallots

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

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

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

Calories: 248
Fat: 7.9g
Fiber: 5.2g

Baked Ziti with Spinach and Sausage

Baked Ziti with Spinach and Sausage

Baked Ziti with Spinach and Sausage

 

1 pound sweet or hot Italian sausages

1/2 C chopped onion

3 large garlic cloves, chopped

1 28-ounce can diced peeled tomatoes

1/4 C. pesto

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

4 cups or handfuls of baby spinach leaves

6 ounces grated or cubed mozzarella cheese

1 Cup grated Parmesan cheese

 

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

Sourdough Panzanella with Grilled Flank Steak

Sourdough Panzanella with Grilled Flank Steak

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

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

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

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

Calories: 402
Fat: 12.8g
Fiber: 4g

Garlicky Shrimp and Olives

Garlicky Shrimp and Olives

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

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

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

Chicken Breasts Stuffed with Goat Cheese and Sun-Dried Tomatoes

Chicken Breasts Stuffed with Goat Cheese and Sun-Dried Tomatoes

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

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

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

Calories: 296
Fat: 7.6g
Fiber: 0.9g

Minted Hot Cocoa

Minted Hot Cocoa

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

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

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

Pork Medallions with Port Wine-Dried Cherry Pan Sauce

Pork Medallions with Port Wine-Dried Cherry Pan Sauce

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

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

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

Calories: 269
Fat: 8.1g
Fiber: 0.7g

Southwest Tamale Tart

Southwest Tamale Tart

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

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

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

Meyer Lemon-Ginger Marmalade Recipe

Meyer Lemon-Ginger Marmalade Recipe

2 lbs. Meyer lemons

8 cups Sugar

2 cups Fresh lemon juice

1 tbsp. Peeled and grated ginger

1 tbsp. Finely chopped crystallized ginger

 

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

Oven Baked Country Fries

Oven Baked Country Fries

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

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

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

Sautéed Tilapia with Lemon-Peppercorn Pan Sauce

Sautéed Tilapia with Lemon-Peppercorn Pan Sauce

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

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

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

Calories: 282
Fat: 8.3g
Fiber: 0.8g

Cider-Braised Pork Medallions

Cider-Braised Pork Medallions

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

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

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

Caramel Apple Crisps

Caramel Apple Crisps

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

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

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

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