Fricasseed Rabbit with Orzo

Fricasseed Rabbit with Orzo

1/2 pound cipolline or pearl onions, roots trimmed
olive oil cooking spray
crushed dried rosemary
crushed dried thyme
1 28-ounce can low-sodium Italian tomatoes, drained
1 T. olive oil
3 bay leaves
2 sprigs fresh rosemary
4 fresh sage leaves
2 sprigs fresh thyme
4 garlic cloves, slightly crushed and pealed
1 2-pound rabbit or chicken, cut into 8 serving pieces
1 C. dry Italian red wine
1/2 tsp. freshly ground pepper
1/2 tsp. ground nutmeg
salt (optional)
1 1/3 C. orzo
boiling salted water
chopped flat-leaf parsley

Preheat oven to 325F If using cipolline, peel them and cut in half through the root end. If using pearl onions, peel them and leave them whole. Place on a square of aluminum foil and lightly spray them with cooking spray. Sprinkle on crushed rosemary and thyme to taste. Fold over the foil and seal. Place the packet in the oven to bake until tender, 45 minutes to 1 hour.
Meanwhile, in a large bowl, crush the tomatoes with a potato masher or fork. Set aside. In a large nonstick skillet with cover, heat the oil over medium heat. Add the bay leaves, rosemary, thyme, and garlic. Cook, stirring, until herbs are fragrant and garlic is golden, about 3 minutes. Using a slotted spoon, transfer herbs and garlic to a small bowl. Set aside. Increase the heat to high and add the rabbit pieces. Brown for 3 minutes per side, turning once. Add the wine, pepper, nutmeg, and salt (if using). Simmer for 1 minute, stirring with a wooden spoon to scrape up any browned bits. Add the tomatoes and reserved herbs. Reduce heat to low, cover, and gently simmer until rabbit is cooked through and no longer pink in the center, 20 to 30 minutes. Cut to test. When rabbit is almost done, bring a pot of lightly salted water to a rapid boil. Stir in orzo, bring back to a boil and cook, uncovered, for 9 to 10 minutes, until orzo is tender. Drain well and keep warm. Transfer rabbit pieces to one end of a large platter. Remove the cipolline from the oven and place in the center next to the rabbit.Spoon the orzo onto the other end of platter. Remove the bay leaves and herb stems from the sauce mixture in the skillet. Bring the sauce to a rapid boil and cook, stirring, for another 2 to 3 minutes to reduce to desired thickness. Spoon sauce over rabbit. Scatter parsley over all and serve.

Yield: 8 servings
Calories: 281
Fat: 8g
Fiber: 2g

Olive Swirl Rolls

Olive Swirl Rolls

3 tsp. olive oil, divided
1/4 C. chopped shallot or red onion
11/2 T. chopped fresh or 11/2 tsp. dried basil
1/2 tsp. dried oregano
1/4-1/2 tsp. crushed red pepper flakes
1 (4.25-ounce) can black olives, drained and finely chopped (about 3/4 C.)
3/4 C. bottled roasted red and yellow peppers, drained and coarsely chopped
2 tsp. red wine vinegar
Coarse salt to taste
1 loaf frozen wheat bread dough (such as Rhodes), thawed per package directions
1/4 C. freshly grated Parmesan cheese, divided
Vegetable cooking spray or canola oil

Preheat the oven to 325F. Place a nonstick skillet over medium heat and add 2 tsp. oil and the shallots. Cook for 2-3 minutes or until the shallots begin to soften. Stir in the next three ingredients; cook for 1 minute. Remove from the heat and stir in the olives, peppers, and vinegar. Taste for seasoning and add salt as needed. Turn the dough onto a lightly floured surface and roll into a 12- 3 9-inch rectangle. Spread the olive mixture over the dough, leaving a 1/2-inch border around the edges. Sprinkle 2 T. of the cheese over the olive mixture. Roll the dough up lengthwise (like a carpet) and pinch the ends closed. Slice gently with a serrated knife into 1-inch-width rolls; place the rolls on a baking sheet lightly coated with cooking spray or oil. Brush the rolls with the remaining tsp. of oil and cover with plastic wrap; let rise, away from drafts, for 30 minutes or until doubled in bulk. Uncover the rolls and sprinkle with the remaining 2 T. Parmesan cheese. Bake at 325F for 20-25 minutes or until golden brown. Serve warm or at room temperature. Note: These rolls freeze well.

Yield: 12 servings
Calories: 144
Fat: 4.8g
Fiber: 1.8g

Cheese and Chile Rolls

Cheese and Chile Rolls

1 large plum tomato, blanched, peeled, seeded and chopped
1 1/2 ounces sharp cheddar cheese, shredded
1/2 medium pickled jalapeno pepper, drained, seeded and minced
4 flour tortillas (6″ diameter)

Preheat oven to 350o F. Line a baking sheet with foil. In small bowl, combine tomato, cheese and jalapeno pepper. Divide cheese mixture evenly among tortillas. Roll tortillas to enclose filling; secure with toothpicks. Place on prepared baking sheet; bake 10-15 minutes, until cheese is melted and rolls are piping hot.

Yield: 4 servings
Calories: 111
Fat: 5g
Fiber: 1g

Chili-Rubbed Cornish Hens with Tangerine Sauce

Chili-Rubbed Cornish Hens with Tangerine Sauce

1 T. plus 1 tsp. chili powder
1/2 tsp. salt
2 Cornish game hens (1-1/2 pounds each), cut into quarters
1 tsp. olive oil, preferably extra-virgin
1/3 C. frozen tangerine or orange juice concentrate, thawed
1 C. water
2 T. brown sugar
1 T. ketchup
1 T. light molasses
1 tsp. reduced-sodium soy sauce
1 T. cornstarch
1/8 tsp. cayenne pepper
3 tangerines, separated into sections
1 C. finely diced red bell pepper

Preheat broiler. Spray broiler pan rack with nonstick cooking spray. In a small bowl or C., combine chili powder and salt. Rub hens on cut sides and under skin with chili powder mixture. Place them skin-side up in a single layer on prepared broiler pan and drizzle with oil. Broil hens 5 to 6 inches from heat 25 to 30 minutes, turning pieces several times, until browned and cooked through. Meanwhile, in a medium saucepan, whisk together tangerine juice concentrate, water, brown sugar, ketchup, molasses, soy sauce, cornstarch, and cayenne until smooth. Bring to a boil over high heat, stirring constantly, and cook until thickened. Remove from heat and stir in tangerine sections and bell pepper. Cover sauce and let stand at least 10 minutes, or until hens are done.. Serve sauce with hens. Remove skin before eating.

Yield: 4 servings
Calories: 335
Fat: 6.8g
Fiber: 2.5g

Grilled Flank Steak Roulade

Grilled Flank Steak Roulade

One 15-ounce trimmed flank steak
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
1 garlic clove, minced
1 T. raisins, coarsely chopped
1 ounce pine nuts (pignolia), coarsely chopped
2 tsp. coarsely chopped fresh flat-leaf parsley

Prepare grill for a medium fire, using direct method. Season steak with salt and pepper; evenly distribute garlic, raisins, pine nuts and parsley over 1 side of steak. Starting at smaller end, tightly roll up steak jelly-roll fashion. Secure lengthwise with metal skewer; close ends with toothpicks to keep filling enclosed. Grill steak 25-30 minutes, turning to brown well on all sides. Remove from heat; let stand 5 minutes before slicing. Remove skewer and toothpicks; carefully carve meat so that each slice stays intact. Divide evenly among 4 plates and serve.

Yield: 4 servings
Calories: 206
Fat: 11g
Fiber: 1g

Banana-Date Flaxseed Bread

Banana-Date Flaxseed Bread

1/2 cup flaxseeds
2/3 cup mashed ripe banana
1/2 cup sugar
1/4 cup vegetable oil
2 large eggs
1 1/2 cups all-purpose flour
1/4 cup flaxseeds
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 cup whole pitted dates, chopped
Cooking spray

Place 1/2 cup flaxseeds in a blender, and process until ground to measure 3/4 cup flaxseed meal. Set flaxseed meal aside. Preheat oven to 350°. Beat the banana, sugar, oil, and eggs at medium speed of a mixer until well-blended. Lightly spoon flour into dry measuring cups, and level with a knife. Combine flour, flaxseed meal, 1/4 cup flaxseeds, baking powder, baking soda, and salt, and gradually add to sugar mixture, beating until well-blended. Stir in chopped dates. Spoon the batter into an 8 x 4-inch loaf pan coated with cooking spray. Bake bread at 350° for 55 minutes or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pan on a wire rack, and remove from pan. Cool completely on wire rack.

Yield: 16 servings
Calories: 129
Fat: 4.3g
Fiber: .9g

Mixed Greens with Peppered Turnips

Mixed Greens with Peppered Turnips

2 lb. mixed greens (mustard, turnip, or collard greens, and/or kale)
1 C. water
1 C. chopped onion
1/2 tsp. Garlic Powder
1 tsp. Seasoned Salt
1 tsp. Ground Black Pepper , divided
1 smoked turkey wing or smoked turkey drumstick
2 cans (14 oz. each) chicken broth
2 turnips, peeled and cut into quarters

Remove stems from greens. Wash leaves thoroughly. Coarsely chop leaves; set aside. Combine water, onion, seasoned salt, 1/2 tsp. pepper, garlic powder, chicken broth and smoked turkey* in a large stockpot or Dutch oven; bring to a boil. Add greens; cover, reduce heat and simmer 30 minutes on medium-low heat. Add turnips and sprinkle them with remaining pepper. Cover, simmer 30 minutes or until greens are tender. If desired, use slab bacon or ham hock instead of smoked turkey.

Yield: 8 servings
Servings: 1 C.

Calories: 62
Fat: 2g
Fiber: 2g

Easy Creamy Ham and Pasta Dish

Easy Creamy Ham and Pasta Dish

2 cups uncooked pasta
1 cup frozen peas
6 ounces extra lean cooked ham, cut up
6 ounces low fat cream cheese, softened
1/2 cup skim milk

Cook pasta according to the package directions, adding frozen peas the last 6 minutes of cooking time and ham the last minute of cooking time. Drain; return to pan. In a small bowl, combine softened cream cheese and milk; stir into hot cooked pasta mixture. Cook and stir over low heat 1 to 2 minutes or just until thoroughly heated.

Yield: 4 servings
Calories: 370
Fat: 10g
Fiber: 2g

Island Fish Chowder

Island Fish Chowder

2 ounces salt pork, diced
2 T. vegetable oil
1 C. diced potatoes
1/2 C. chopped onion
1/2 C. sliced carrots
1/2 C. chopped celery
1/2 C. chopped green pepper
2 bay leaves
1/2 tsp. dried thyme
1 Scotch bonnet chile
1/4 C. tomato paste
2 medium tomatoes, diced
4 C. water
1/2 pound grouper or other fish, cut
into 1-inch pieces
Salt and pepper to taste

Cook pork in oil until light brown in Dutch oven. Add vegetables; cook and stir until vegetables are tender, 3 to 5 minutes. Add the bay leaves, thyme, chile, tomatoes, tomato paste and water; bring to a boil. Reduce heat and cook over low heat for 15 minutes. Spoon off fat and add the fish. Continue cooking until fish is done, about 10 to 15 minutes. (Scallops, shrimp, etc. may be added to recipe if desired.)

Yields 6 servings
Calories: 193
Fat: 13.g
Fiber: 10.8g

Spicy Caribbean Tailgate Pockets

Spicy Caribbean Tailgate Pockets

1 package McCormick� Grill Mates� Spicy Caribbean Marinade
1/4 C. water
2 T. pineapple or orange juice
1 T. brown sugar
1 T. vinegar
1 lb. kielbasa, cut into 1/4-inch slices
1 large bell pepper, cut into bite-size strips
1 medium onion, cut into bite-size strips
4 18-inch square sheets of heavy duty aluminum foil
4 whole wheat pita bread

Blend first five ingredients in a small bowl until smooth. Divide sausage, pepper and onion into center of foil squares. Create a packet by bringing up foil sides over 4 times. Then, fold one end 4 times (leaving one end open). Repeat to make 4 packets. Pour an even amount of marinade into opening of each packet. Seal packet by folding remaining end 4 times. Shake packets to coat mixture. Place packets on preheated grill for 45 minutes, turning halfway through cooking time. Remove packets from grill. Carefully open one end of each packet to allow steam to escape. Cool 2-3 minutes. Serve meat and vegetable mixture in pita halves

Yield: 8 servings
Calories: 248
Fat: 12g
Fiber: 2g

Fried Plantain with Spicy Tomato Relish

Fried Plantain with Spicy Tomato Relish

3/4 C. chopped onion
2 cloves garlic, minced
1 T. cooking oil
1 C. chopped tomato
1 C. chopped red sweet pepper
1/2 of a 6-ounce can tomato paste (1/3 C.)
1 small jalapeno pepper, seeded, if desired, and finely chopped
Salt
Pepper
2 ripe plantains
1/2 C. cooking oil

In a medium saucepan cook onion and garlic in the 1 T. hot oil about 5 minutes or until tender. Stir in tomato, chopped red sweet pepper, tomato paste, and jalapeno pepper. Cook, uncovered, over low heat for 10 to 15 minutes or until desired consistency. Add salt and pepper to taste. Remove from heat and keep warm. Meanwhile, peel plantains and halve lengthwise or cut long diagonal slices 1/2 to 3/4 inch thick. In a large skillet heat the 1/2 C. oil over medium heat. Fry plantain halves or diagonal slices in hot oil about 4 minutes or until tender and golden, turning once. Carefully remove from skillet and place on a cutting board. Using the back of a spatula, press to flatten plantain halves to 1/4-inch thickness. Return to skillet; fry 1 to 2 minutes more or until heated through, turning once. Drain on paper towels. Season to taste with salt and pepper. Serve with warm tomato relish. Makes 4 servings. *Note: Because chili peppers contain very pungent oils, be sure to protect your hands when preparing them. Put gloves or sandwich bags over your hands so your skin doesn’t come in contact with the peppers. Always wash your hands and nails thoroughly in hot, soapy water after handling chili peppers. Make-ahead tip: Prepare relish; cover and chill up to 1 week. Reheat to serve.

Yield: 4 servings
Calories: 295
Fat: 18g
Fiber: 4g

Chicken Saltimbocca

Chicken Saltimbocca

4 boneless, skinless chicken breast halves
1 T. olive oil
Salt and freshly ground black pepper, to taste
12 leaves fresh sage
8 thin slices Gruyere cheese (about 1/4 pound)
8 thin slices prosciutto

Heat oven to 400 degrees. Rub the chicken breast halves with olive oil and season to taste with salt and pepper. Place three sage leaves on each chicken breast and top with two pieces of the cheese. Wrap two slices of prosciutto around each chicken breast and place in a 9-by-13-inch glass baking dish. Bake for 25 to 30 minutes, until internal temperature is 175 when checked with an instant-read meat thermometer.

Yield: 4 serving
Calories: 350
Fat: 17g
Fiber: 0g

Crab-Stuffed Poblano Chilies with Mango Salsa

Crab-Stuffed Poblano Chilies with Mango Salsa

1 C. chopped peeled mango
1/3 C. chopped red bell pepper
2 T. chopped fresh cilantro
1 T. balsamic or white wine vinegar
3 T. grated fresh Romano or Parmesan cheese, divided
1 tsp. dried oregano
1 tsp. Dijon mustard
1/8 tsp. pepper
1 (15-ounce) carton fat-free ricotta cheese
1 (14-ounce) can quartered artichoke hearts, drained
1 (6-ounce) can lump crab meat, drained
4 (5-inch) poblano chilies, halved lengthwise and seeded
Cilantro sprigs (optional)

Combine first four ingredients in a small bowl; stir well. Cover and chill. Preheat oven to 350-degrees.
Combine 2 T. Romano cheese, oregano, mustard, pepper, and ricotta cheese in a food processor, and process until smooth. Spoon into a bowl, and stir in artichokes and crab meat. Divide mixture evenly among the Chile halves, and sprinkle with 1 T. Romano cheese. Place stuffed chilies on a baking sheet, and bake at 350 degrees for 30 minutes or until lightly browned. Serve chilies with mango salsa, and garnish with cilantro sprigs, if desired.

Yield: 4 servings
Serving Size: 2 Chile halves and 1/3 C. salsa

Calories: 225
Fat: 2.4g
Fiber: 1.2g

Best-Ever Chocolate Shakes

Best-Ever Chocolate Shakes

1/4 C. nonfat milk
1/4 C. Hershey’s Chocolate Syrup
1 quart fat-free vanilla ice cream, softened
3/4 tsp. pure vanilla extract

Combine milk, chocolate syrup and ice cream in a blender and blend until nearly smooth. Add vanilla and blend until smooth, about 30 seconds longer. Stir and pour into glasses.

Yield: 4 servings
Calories: 253
Total fat: 0g
Fiber: 0g

Banana-Oat Quick Bread

Banana-Oat Quick Bread

1 1/2 cups all-purpose flour
1 cup quick-cooking oats
3/4 cup packed brown sugar
2 1/2 teaspoons baking powder
1/4 teaspoon salt
1 cup mashed ripe banana
1/2 cup low-fat buttermilk
1/4 cup vegetable oil
1/4 cup egg substitute or 2 large egg whites
Cooking spray
1/4 cup quick-cooking oats
2 tablespoons coarsely chopped walnuts
2 tablespoons brown sugar
2 teaspoons butter or stick margarine

Preheat oven to 350°. Lightly spoon flour into dry measuring cups, and level with a knife. Combine flour and next 4 ingredients (flour through salt) in a large bowl; make a well in center of mixture. Combine banana, buttermilk, oil, and egg substitute in a bowl; add to flour mixture. Stir just until moist. Spoon batter into an 8 x 4-inch loaf pan coated with cooking spray. Combine 1/4 cup oats, walnuts, 2 tablespoons brown sugar, and butter, and sprinkle over batter. Bake at 350° for 1 hour or until a wooden pick inserted in center comes out clean. Cool 5 minutes in pan on a wire rack; remove from pan. Cool completely on wire rack.

Yield: 16 servings
Calories: 170
Fat: 5.2g
Fiber: 1.4g

Cube Steaks with Bleu Cheese

Cube Steaks with Bleu Cheese

4 cube steaks
4 T. crumbled bleu cheese
1/8 C. red onion, finely chopped
salt and pepper to taste

Peheat broiler. Meanwhile, in a skillet, brown cube steaks to your liking. Add salt and pepper to taste. Blot grease off meat and place in a broiler pan. Top each steak with bleu cheese and red onion. Stick under the broiler to melt. Then serve.

Yield: 4 servings
Calories: 238
Fat: 16g
Fiber: 0g

Stuffed Cherry Tomatoes

Stuffed Cherry Tomatoes

Two 1-pint baskets cherry tomatoes
3/4 C. crumbled blue cheese
3 ounces nonfat cream cheese
2 tsp. minced fresh thyme, or 1 tsp. dried
Fresh thyme sprigs (optional)

Slice 1/4″ off the bottom of each tomato, reserving the bottoms. In a small bowl, combine the cheeses and thyme. Dab about 1/2 tsp. of the mixture on the cut edge of each tomato. Cover each with a tomato bottom. Arrange the tomatoes upside-down (the “dimples” on the stem end will keep them upright) on a large serving tray and garnish with the thyme sprigs (if using). Serve at once, or refrigerate, covered, up to 2 hours (let stand at room temperature 30 minutes before serving).

Yield: 8 servings
Calories: 72
Fat: 4g
Fiber: 1g

Cranberry Muffins

Cranberry Muffins

1 1/2 C. unbleached white flour
1 C. whole-wheat flour
2 tsp. baking powder
2 tsp. cinnamon
2 eggs, beaten
1/4 C. sugar
1/2 C. unsweetened applesauce
2 T. canola oil
1/4 C. orange juice
1 tsp. orange extract
1 C. fresh cranberries

Preheat the oven to 350 degrees. Combine the flours, baking powder, and cinnamon in a medium bowl. Set aside. In a large bowl, combine the remaining ingredients. Add the dry ingredients slowly to the large bowl and mix until blended. Do not over beat. Pour the batter into 12 nonstick muffin C. and bake for 20 to 25 minutes. Remove muffins from oven and let cool slightly. Remove muffins from pan and let cool completely. To lower the calories even more you can substitute Splenda for the sugar.

Yield: 12 servings
Calories: 152
Fat: 4g
Fiber: 2g

Rhubarb Sorbet

Rhubarb Sorbet

5 C. sliced rhubarb (about 1 1/4 lb.)
1 quart water
1/2 C. granulated sugar
1/2 C. packed brown sugar
1 T. fresh lemon juice

Combine rhubarb and water in a large saucepan. Bring to a boil; cook 10 minutes. Remove from heat; strain mixture through a sieve into a bowl, pressing rhubarb with the back of a spoon to remove as much liquid as possible. Discard rhubarb. Add granulated sugar, brown sugar, and juice; stir until sugars dissolve. Cover and chill. Pour mixture into the freezer can of an ice-cream freezer; freeze according to manufacturer’s instructions. Spoon sorbet into a freezer-safe container; cover and freeze 1 hour or until firm. Remove sorbet from freezer 10 minutes before serving.

Yield: 8 servings
Serving size: 1/2 C.

Calories: 107
Fat: 0.1g
Fiber: 0.1g

Grilled Plantains

Grilled Plantains

4 to 6 plantains

Set up your grill for direct grilling and preheat to high. Cut the ends off the plantains and cut each plantain sharply on the diagonal into two inch pieces. (It is important to cut the plantains sharply on the diagonal to maximize the surface area exposed to the fire.) Grill the plantains until the skins are charred, the exposed flesh is darkly caremelized, and the flesh in the center is soft. (Squeeze the plantains between your fingers to test for doneness.) This will take 4 to 8 minutes per side. Turn the pieces with tongs to insure even cooking. Serve the grilled plantains in the skins, but instruct your guests to cut off the skins before eating.

Yield: 4-6 servings
Serving Size 1 plantain

Calories: 145
Fat: 0g
Fiber: 3g

Banana-Oatmeal Bread

Banana-Oatmeal Bread

1 cup packed brown sugar
7 tablespoons vegetable oil
2 large egg whites
1 large egg
1 1/3 cups mashed ripe banana (about 2 large)
1 cup regular oats
1/2 cup fat-free milk
2 cups all-purpose flour
1 tablespoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
Cooking spray

Preheat oven to 350°. Combine first 4 ingredients in a large bowl; beat well at medium speed of a mixer. Combine banana, oats, and milk; add to sugar mixture, beating well. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking powder, baking soda, salt, and cinnamon; stir with a whisk. Add to sugar mixture; beat just until moist. Spoon batter into a 9 x 5-inch loaf pan coated with cooking spray. Bake at 350° for 1 hour and 10 minutes or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pan on a wire rack; remove from pan. Cool completely on wire rack.

Yield: 18 servings
Calories: 185
Fat: 6.1g
Fiber: 1.3g

Broiled Asian Steak

Broiled Asian Steak

Marinade:
1 garlic clove, minced
1 T. canola oil
1 T. fresh lemon juice
1 tsp. Worcestershire sauce
1 tsp. soy sauce
1 tsp. wasabi paste (Japanese horseradish) or 2 tsp. prepared horseradish
1/4 tsp. fresh ground pepper
few drops liquid hot pepper sauce

2 pounds top round steak, cut 1-inch thick and trimmed of all fat

In a shallow glass dish, combine marinade ingredients, mixing well. Using a sharp knife, score the steak in a diamond pattern, cutting about 1/8-inch deep. Place steak in dish; turn to coat both sides with marinade. Let stand for 30 minutes, turning steak several times. Preheat broiler or light the grill. Drain off marinade into a small pan. Set aside. Broil or grill, 4 inches from source of heat, to desired doneness, turning once. Cut to test (it will take 8 to 10 minutes for medium-rare). Bring reserved marinade to a boil over high heat. To serve, cut steak across the grain into thin, slanted slices.

Yield: 8 servings
Calories: 204
Fat: 8g
Fiber: 0g

Spicy Garlic Couscous

Spicy Garlic Couscous

1 tsp. vegetable oil
2 garlic cloves, minced
2 C. low-sodium chicken broth
1/4 tsp. dried red pepper flakes
6 ounces dry couscous

In medium saucepan, heat oil; add garlic. Cook over medium heat, stirring constantly, 1 minute, until tender but not browned. Add broth and red pepper flakes to garlic; bring to a boil. Stir in couscous; remove from heat. Let stand, covered, 10 minutes, until liquid is absorbed.

Yield: 4 servings
Calories: 185
Fat: 3g
Fiber: 1g

Chipotle, Tomato, and Roasted Vegetable Salad

Chipotle, Tomato, and Roasted Vegetable Salad

Salad:
1 1/2 cups coarsely chopped onion
1 1/3 cups coarsely chopped green bell pepper
1 1/3 cups coarsely chopped yellow bell pepper
Cooking spray
1 1/3 cups chopped seeded tomato
1/4 cup minced fresh cilantro

Dressing:
1 (7-ounce) can chipotle chiles in adobo sauce
2 tablespoons cider vinegar
2 teaspoons extra-virgin olive oil
1/2 teaspoon salt

Preheat broiler. To prepare salad, place first 3 ingredients on a large baking sheet coated with cooking spray. Lightly coat onion mixture with cooking spray; broil 8 minutes or until onion and bell peppers begin to blacken, stirring once. Place onion mixture in a bowl; cool. Add tomato and cilantro to onion mixture. To prepare the dressing, remove 1 chile from can, and chop to measure 1 1/2 teaspoons. Reserve the remaining chiles and sauce for another use. Combine the chile, vinegar, oil, and salt, and stir with a whisk. Drizzle over onion mixture; toss gently to coat.

Yield: 12 servings
Serving size: 1/3 cup

Calories: 28
Fat: 1.1g
Fiber: 1g

Orzo Pilaf with Onions & Basil

Orzo Pilaf with Onions & Basil

1 T. olive oil
2 large onions, finely chopped
3 shallots, minced
3 cloves garlic, minced
3/4 C. (4-1/2 ounces) orzo
1 C. chicken broth
1 C. water
1/2 tsp. salt
1 C. frozen peas
1/4 C. chopped fresh basil
1/4 C. grated Parmesan cheese

In a medium nonstick saucepan, heat the oil over medium heat. Add the onions, shallots, and garlic, and cook, stirring frequently, until the onions are golden brown and tender, about 10 minutes. Stir in the orzo. Add the broth, water, and salt. Bring to a boil, reduce to a simmer, cover, and cook for 20 minutes or until the orzo is tender. Stir in the peas and cook until heated through, about 1 minute. Remove from the heat and stir in the basil and Parmesan.

Yield: 4 servings
Calories: 220
Fat: 6.5g
Fiber: 3g

Garlicky Red Beans and Pork

Garlicky Red Beans and Pork

1 T. + 1 tsp. olive or vegetable oil
10 ounces boneless pork loin, cut into 1 1/2″ cubes
1/4 tsp. freshly ground black pepper
1 C. chopped red onions
6 garlic cloves, minced
2 C. coarsely chopped tomatoes
6 ounces dried red kidney beans, soaked overnight, rinsed and drained
1/4 C. drained canned mild or hot chopped green chile peppers
1/2 tsp. ground cumin

In large saucepan, heat oil; add pork and black pepper. Cook over medium heat, stirring frequently, 8-10 minutes, until pork is cooked through and lightly
browned. Add onions and garlic; cook, stirring frequently, 8 minutes longer, until onions are tender. Stir tomatoes, beans, chile peppers, cumin and 1/2 C. water into pork mixture; bring liquid to a boil. Reduce heat to low; cook, covered, 50-60 minutes, until beans are tender.

Yield: 4 servings
Calories: 328
Fat: 9g
Fiber: 6g

Tomato Pie in Zucchini Crust

Tomato Pie in Zucchini Crust

Olive oil cooking spray
1 lb. zucchini, grated, all liquid squeezed out
3 scallions, white part and 1 inch green, chopped
2 large cloves garlic, minced
1 tsp. fresh thyme leaves
4 fluid oz. egg substitute
1/2 C. dry unseasoned bread crumbs
Freshly ground pepper
1 C. grated skim milk mozzarella cheese
1/4 C. freshly grated Parmesan cheese
1 T. reduced calorie mayonnaise
1 lb. fresh tomatoes, thinly sliced
2 T. minced fresh basil

Preheat oven to 350°F. Coat a nonstick skillet with cooking spray. Also coat a 9-inch pie pan with cooking spray. Set aside. Add the grated, squeezed dry zucchini, scallions, garlic, and thyme to the skillet. Cook over high heat until the zucchini and other vegetables are softened. Remove from heat. Add 2 fluid oz. of the egg substitute, bread crumbs, and pepper. Press into the bottom and sides of the pie pan. Bake for 15 minutes. In a small bowl, combine the two cheeses, mayonnaise and remaining egg substitute. Spread on top of the baked shell. Top with overlapping circles of tomato slices. Coat with cooking spray, Bake for 30 minutes until the pie is browned and set when a tester inserted near the center comes out clean. Serve warm or cold.

Yield: 6 servings
Calories: 153 calories
Fat: 6g
Fiber: 2g

Aztec Corn Soup with Yucca and Plantains

Aztec Corn Soup with Yucca and Plantains

2 T. butter
1 C. chopped yellow onion
1 C. sliced celery
1 C. chopped carrot
2 cloves garlic, minced
8 ounces yucca root (also called cassava), peeled and cut into 1-inch pieces
1 plantain, peeled and chopped
3 C. low-sodium chicken broth
1 C. water
3 T. lemon juice
1 tsp. grated orange peel
1 C. corn kernels, fresh or frozen and thawed
1/2 tsp. salt
1/4 tsp. pepper
1/4 C. chopped fresh cilantro or parsley

Melt butter in a large saucepan or Dutch oven. Sauté onion, celery, carrot, and garlic for about 5 minutes or until the vegetables are tender. Stir in yucca, plantain, broth, water, lemon juice, and orange peel. Bring to a boil; reduce heat. Simmer, partially covered, for 30-40 minutes, or until yucca and plantain are tender. Remove half the soup (about 3 C.) to a food processor or blender; cover and process until puréed. Return puréed mixture to saucepan and stir in corn, salt, and pepper. Cook until heated through. Sprinkle each serving with cilantro or parsley and serve.

Yield: 6 servings
Calories: 195
Fat: 5g
Fiber: 6g

Low-Fat Lime Butter Chicken

Low-Fat Lime Butter Chicken

4 skinless, boneless chicken breast halves
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
1 C. fat-free chicken stock, divided use
juice of one lime
2 tsp. cornstarch
1 T. chives, chopped
1 tsp. dried dill, crushed
1 T. butter

Lightly salt and pepper the chicken breasts on both sides. Spray a skillet with non-stick cooking spray. Heat the skillet over medium-high heat. Add chicken to skillet and cook for about 3 minutes, or until browned on one side, before turning to brown the other side.

Yield: 4 servings
Calories: 130
Fat: 4g
Fiber: 0g

Herb-Roasted Rabbit with Pomegranates

Herb-Roasted Rabbit with Pomegranates

2 2-pound rabbits, each cut into 6 pieces
1 T. olive oil
3 ounces Canadian bacon, minced
3 large shallots, minced
2 T. crushed dried rosemary
1 C. fat-free no-salt-added canned chicken broth
1/4 C. dry white wine
seeds of 1 pomegranate
rosemary sprigs, for garnish (optional)

Preheat the oven to 400F (200C), Gas Mark 6. Rinse rabbit pieces and pat dry. Heat oil over medium-high heat; add Canadian bacon and saut until browned, about 5 minutes, stirring frequently. Add shallots and continue to saut for 4 minutes, until shallots are limp. Using a slotted spoon, remove bacon mixture; drain on paper towels. Add the rabbit pieces to the skillet and saut for 5 minutes per sides until nicely browned, turning once. Transfer rabbit pieces to a roasting pan. Top with bacon mixture and rosemary. Add chicken broth to the pan. Cover with aluminum foil and roast for 50 to 60 minutes until rabbit is tender. Arrange rabbit on a heated serving platter; keep warm.
Place roasting pan on top of the stove and stir in dry white wine. Cook over medium-high heat, scraping up any browned bits from the bottom of the pan, until reduced by 1/3. Add pomegranate seeds and heat through. Spoon sauce and seeds over the rabbit pieces and garnish with rosemary sprigs, if desired.

Yield: 12 servings
Calories: 209
Fat: 9g
Fiber: 0g

Plum Crisp

Plum Crisp

6 large red or black plums, pitted and sliced
2 fluid ounces (1/4 C.) dry marsala wine
3 T. firmly packed light brown sugar
4 ounces granola
1/4 tsp. cinnamon

Preheat oven to 425o F. Spray an 8″ square baking pan with nonstick cooking spray. Arrange plum slices in prepared baking pan. Sprinkle plums with marsala and 1 T. of the sugar; bake, tightly covered, 15 minutes. Meanwhile, in small bowl, combine granola, cinnamon and the remaining 2 T. sugar. Sprinkle granola mixture over baked plums; bake, uncovered, 10 minutes longer, until topping is golden brown and mixture is bubbly.

Yield: 4 servings
Calories: 287
Fat: 7g
Fiber: 5g

Chipotle-Cheddar Mashed Potatoes

Chipotle-Cheddar Mashed Potatoes

1 (7-ounce) can chipotle chiles in adobo sauce
4 pounds cubed peeled Yukon gold potato
6 garlic cloves, peeled
1 1/2 cups (6 ounces) shredded reduced-fat extra-sharp cheddar cheese
3/4 cup 1% low-fat milk
3 tablespoons butter, softened
1 teaspoon salt

Remove 1 chile and 1 tablespoon adobo sauce from can. Chop chile to measure 1 tablespoon. Reserve remaining chiles and adobo sauce for another use. Place potato and garlic in a large Dutch oven; cover with water, and bring to a boil. Cook 15 minutes or until potato is tender. Drain. Return potato mixture to the Dutch oven. Add chopped chile and adobo sauce, cheese, and remaining ingredients. Mash to desired consistency with a potato masher. Cook for 3 minutes over medium heat or until thoroughly heated, stirring constantly.

Yield: 12 servings
Serving size: 3/4 cup

Calories: 202
Fat: 4.3g
Fiber: 2.8g

Chicken with Spinach & Cheese

Chicken with Spinach & Cheese

4 thin chicken breast cutlets (3/4 pound total)
1 T. flour
1 T. plus 1 tsp. olive oil
1/2 C. chopped scallions
2 garlic cloves, minced
1/3 C. chicken broth, canned or homemade
1 tsp. oregano
1/4 tsp. salt
1/4 tsp. pepper
1/2 C. chopped mushrooms
1 pound spinach, stemmed
3 ounces part-skim mozzarella, shredded

Lightly dredge chicken in flour; reserve excess. Preheat broiler. In a large nonstick skillet, heat oil over medium-high heat. Add chicken and brown on both sides, about six minutes. Transfer to a plate and cover loosely. Add scallions, garlic, and 2 T. of broth to skillet, and cook, stirring, until fragrant, about one minute. Sprinkle on reserved flour and cook, stirring, until flour is no longer visible, about 30 seconds. Add remaining broth, oregano, salt, and pepper, and bring to a boil, stirring frequently. Add mushrooms and spinach, then cover and cook for 30 seconds. Uncover and stir until spinach is just wilted, about one minute. Pour in any juices that have collected under chicken on plate. Place chicken on broiler pan. Dividing evenly, spread spinach-mushroom mixture on top. Sprinkle cheese on top and broil 4 inches from heat for three minutes, or until cheese is bubbly.

Yield: 4 servings
Calories: 233
Fat: 9.7g
Fiber: 3.6g

Roasted-Vegetable Chiles Rellenos

Roasted-Vegetable Chiles Rellenos

4 large poblano chilies (about 1 pound)
2 pounds tomatoes
2 medium onions, peeled and quartered
6 garlic cloves, not peeled
One drained canned chipotle Chile in adobo sauce
1 C. water
Four, oregano sprigs
1 bay leaf
1/4 tsp. salt
Dash of pepper
1-1/4 C. frozen or fresh corn kernels (about 2 ears)
1 C. diced chayote (or zucchini)
2/3 C. dry bread-crumbs
1/4 C. thinly sliced green onions
2 T. minced fresh cilantro
1/4 tsp. salt
Dash of pepper
Fresh whole chives
Cilantro sprigs

Preheat oven to 500-degrees. Remove stem ends of poblano chilies, leaving chilies whole; discard seeds and membranes. Set aside. Place tomatoes, onions, and garlic on a foil-lined jelly-roll pan. Bake at 500 degrees for 30 minutes (garlic should be lightly browned; remove before 30 minutes, if necessary). Let vegetables cool 10 minutes. Peel tomatoes and garlic; discard skins. Remove cores from tomatoes. Place tomatoes, garlic, onion, and chipotle Chile in a food processor, and process until smooth. Strain through a sieve into a large saucepan; discard solids. Add water, oregano, and bay leaf to pan; bring to a boil. Reduce heat, and simmer, uncovered, 40 minutes or until reduced to 2 C.. Remove from heat; discard oregano and bay leaf. Add 1/4 tsp. salt and dash of pepper to tomato mixture; set sauce aside, and keep warm. Combine corn and next 6 ingredients (corn through dash of pepper) in a bowl; stir well. Pack 3/4-C. corn mixture into each poblano Chile. Place stuffed chilies on foil-lined jelly-roll pan. Bake at 500 degrees for 20 minutes or until chilies blacken, turning after 10 minutes; peel chilies. Spoon 1/2-C. tomato sauce onto each of 4 plates, and top with stuffed chilies. Garnish with whole chives and cilantro sprigs, if desired.

Yield: 4 servings.
Calories: 255
Fat: 2.7g
Fiber: 9.5g

Lemon Pudding Cake with Raspberries

Lemon Pudding Cake with Raspberries

1/3 C. granulated sugar
1 T. extra-light olive oil
1 1/2 tsp. unsalted butter, at room temperature
2 tsp. grated lemon zest
2 large eggs, separated
3 T. all-purpose flour
1 C. low-fat (1%) milk
1/4 C. fresh lemon juice
1/8 tsp. salt
2 tsp. confectioners’ sugar
3/4 C. fresh raspberries

Preheat oven to 350°F. Lightly oil bottom and sides of six 6-ounce custard cups. In large mixing bowl, combine granulated sugar, oil, butter, and lemon zest. Beat until well combined. Add egg yolks, 1 at a time, beating well after each addition. Beat in flour alternately with milk and lemon juice. In medium mixing bowl, beat egg whites and salt until stiff peaks form. Gently fold egg whites into batter and spoon batter into prepared custard cups. Set C. in 9- by 13-inch baking pan. Pour in hot water to come 1/2 inch up sides of cups. Bake 30 minutes or until puffed and a toothpick inserted in the center comes out slightly moist. Remove C. from water bath. Cool to room temperature, then refrigerate until well chilled, about 1 hour. To serve, dust top with confectioners’ sugar and sprinkle berries on top.

Yield: 6 servings
Calories: 141
Fat: 5.4g
Fiber: 1.3g

Classic Banana Bread

Classic Banana Bread

2 cups all-purpose flour
3/4 teaspoon baking soda
1/2 teaspoon salt
1 cup sugar
1/4 cup butter, softened
2 large eggs
1 1/2 cups mashed ripe banana (about 3 bananas)
1/3 cup plain low-fat yogurt
1 teaspoon vanilla extract
Cooking spray

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

Yield: 1 loaf, 14 servings
Calories: 187
Fat: 4.3g
Fiber: 1.1g

Coconut Banana Bread with Lime Glaze

Coconut Banana Bread with Lime Glaze

2 cups all-purpose flour
3/4 teaspoon baking soda
1/2 teaspoon salt
1 cup granulated sugar
1/4 cup butter, softened
2 large eggs
1 1/2 cups mashed ripe banana (about 3 bananas)
1/4 cup plain low-fat yogurt
3 tablespoons dark rum
1/2 teaspoon vanilla extract
1/2 cup flaked sweetened coconut
Cooking spray
1 tablespoon flaked sweetened coconut
1/2 cup powdered sugar
1 1/2 tablespoons fresh lime or lemon juice

Preheat oven to 350°. Lightly spoon the flour into dry measuring cups, and level with a knife. Combine the flour, baking soda, and salt, stirring with a whisk to combine. Place granulated sugar and butter in a large bowl; beat with a mixer at medium speed until well blended (about 1 minute). Add the eggs, 1 at a time, beating well after each addition. Add banana, yogurt, rum, and vanilla; beat until blended. Add flour mixture; beat at low speed just until moist. Stir in 1/2 cup coconut. Spoon batter into a 9 x 5-inch loaf pan coated with cooking spray; sprinkle with 1 tablespoon coconut. Bake at 350° for 1 hour or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pan on a wire rack; remove from pan. Combine powdered sugar and juice, stirring with a whisk; drizzle over warm bread. Cool bread completely on wire rack.

Yield: 1 loaf, 16 servings
Calories: 193
Fat: 4.6g
FIber: 1.1g

Potato and Mushroom Chowder

Potato and Mushroom Chowder

1/2 C. onion, chopped
1/4 C. reduced-calorie margarine
2 T. flour
1 tsp. salt
1/2 tsp. black pepper
2 C. water
8 oz. sliced mushrooms, drained
1 C. celery, chopped
2 C. potatoes, peeled and diced
1 C. carrot, chopped
2 C. skim milk
1/4 C. fat-free parmesan cheese, grated

In a skillet, sauté onion and celery in the 1/4 C. margarine until the onion is translucent. Remove from heat. Add flour, salt and pepper; stir. Place in crock pot. Add water, then stir in potatoes, mushrooms, and carrots. Cover and cook on low 6-8 hours (or on high for 3-4 hours). If on low, turn to high after cooking time. Add milk and parmesan cheese and cook another 30 minutes. Serve.

Yield:4 servings
Calories: 150
Fat: 4g
Fiber: 3g

Ginger Lemonade

Ginger Lemonade

6 C. water, divided
1 1/4 C. splenda
1/4 C. grated peeled fresh ginger
1 1/4 C. fresh lemon juice (about 7 large lemons)
1/4 C. fresh lime juice
Lemon slices (optional)
Lime slices (optional)

Combine 1 C. water, sugar, and ginger in a small saucepan; bring to a boil, and cook 1 minute or until sugar dissolves, stirring occasionally. Remove from heat; cool. Strain ginger mixture through a sieve into a pitcher, and discard solids. Add 5 C. water and juices, and stir well. Serve over ice, and garnish with lemon and lime slices, if desired.

Yield: 8 servings (serving size: 1 C.)

Low Fat Thousand Island Dressing

Low Fat Thousand Island Dressing

1/3 cup low-fat mayonnaise
2 tablespoons ketchup
2 tablespoons fresh lemon juice
2 tablespoons minced red bell pepper
1 tablespoon minced onion
1 tablespoon minced fresh parsley leaves
1 tablespoon sweet pickle relish
Pinch cayenne pepper
1/4 cup water
Salt

In a blender or food processor blend all ingredients and salt, to taste, until smooth, adding up to 2 tablespoons additional water, if necessary, to thin to desired consistency. Dressing keeps, covered and chilled, for 1 week. Serve dressing with crisp lettuce, sliced tomatoes, or seafood salad.

Serving Size: 1 T.
Calories: 12