Chicken with Fennel, Tomato and Tarragon Vinegar

Chicken with Fennel, Tomato and Tarragon Vinegar

1 tsp. Olive Oil
8 skinless, boneless Chicken Thighs (about 1 lb.)
1/4 tsp. each Salt & Pepper, divided
2 Fennel Bulbs, trimmed and quartered
3 cloves Garlic, minced
1 (14oz.) can Chicken Broth
1/3 C. Tarragon Vinegar
2 fresh Tarragon Sprigs
2 C. seeded, peeled, chopped Tomato
1 T. Whipping Cream
1/2 tsp. Sugar

Heat oil in a large nonstick skillet over medium-high heat. Sprinkle chicken with half the salt and pepper. Add chicken to pan and cook 3 minutes on each side. Remove from pan. Add fennel; cook 5 minutes, turning to brown. Remove from pan. Add garlic, sauté 30 seconds. Add broth, vinegar and 2 tarragon sprigs, scraping pan to loosen browned bits. Bring to a boil. Add fennel; cover, reduce heat, and simmer 7 minutes. Add chicken; cover and simmer 10 minutes. Remove chicken and fennel from pan; keep warm. Add remaining salt and pepper, tomato, cream and sugar to pan; bring to a boil. Cook until reduced to 1 C. (about 10 minutes), stirring frequently. Serve sauce over chicken and fennel.

Yield: 4 servings
Serving Size: 2 thighs, 2 fennel quarters and 1/4 C. sauce

Calories: 227
Fat: 7.5g
Fiber: 4.7g

Pork Tenderloin with Hazelnut Crust and Red Wine-Shallot Sauce

Pork Tenderloin with Hazelnut Crust and Red Wine-Shallot Sauce

Pork:
1/2 C. dry Bread Crumbs
2 T. chopped Hazelnuts
1 T. chopped fresh Thyme
1 tsp. dried Onion Flakes
2 large Egg Whites, lightly beaten
1 ( 1 lb.) Pork Tenderloin, trimmed
1/4 tsp. each Salt & Pepper

Sauce:
1 tsp. Olive Oil
1/2 C. thinly sliced Shallots
1 C. dry Red Wine
1 T. Red Wine Vinegar
1 1/2 tsp. Honey
1/4 tsp. each Salt and Pepper
1/4 C. FF Milk
1 T/ chopped fresh Thyme
1 1/2 tsp. all-purpose Flour

Preheat oven to 400 degrees. To prepare pork place first 4 ingredients in a food processor; pulse until nuts are finely chopped. Place breadcrumb mixture in a shallow dish. Place egg whites in a shallow dish. Sprinkle pork with salt and pepper; Heat a nonstick skillet coated with cooking spray over medium-high heat. Add pork and cook 6 minutes, browning both sides. Cool slightly. Dip pork in egg whites and dredge in crumbs. Place pork in a broiler pan coated with cooking spray. Bake at 400 degrees for 30 minutes or until internal temperature reaches 155 degrees. Let stand five minutes. Cut into 1/4″ slices. To prepare sauce, heal oil in a medium saucepan over medium high heat. Add shallots and sauce until lightly browned, about 3 minutes. Stir in wine, vinegar, honey, salt and pepper. Bring to a boil; cook until reduced to 3/4 C. (about 3 1/2 minutes). Combine milk, thyme and flour in small bowl, stirring with a whisk. Add milk mixture to pan; bring to a boil, stirring constantly. Cook 1 minute at a boil; remove from heat and serve with pork.

Yield: 4 servings
Serving Size: 3oz. Pork & 1/4 C. sauce

Calories: 275
Fat: 9.1g
Fiber: 1g

Mushroom Strudel

Mushroom Strudel

Filling:
1 lb mushrooms, chopped
1 C. (8oz) non-fat cream cheese
1 C. light sour cream
1 tsp. salt
lots of black pepper
1 tsp. dill
1 C. good bread crumbs
2 scallions, finely minced
1/4 C. (packed) minced parsley
3 T. lemon juice

Pastry:
10 sheets of filo pastry
3 to 4 T. olive oil, for the filo
optional: poppy seeds for the top

Place mushrooms in a saucepan, and cook them over medium heat for about 10 minutes. Drain, squeezing out all the excess liquid and transfer them to a medium sized bowl. Add cream cheese, cut into small pieces. Mix well. Stir in the remaining filling ingredients. Preheat the oven to 375 F. Oil a baking tray. Place one sheet of filo on a clean, dry countertop. Brush top lightly with oil, then add another sheet. Brush with oi, then another. Continue till you have a pile of 5 filo sheets. Add half the filling at the end of the sheets, coving about a third, fold in the sides, and gently roll until you have a neat little log. Brush the top with more oil, then carefully lift the pastry, and place it on the oiled baking sheet. Repeat this process to make a second roll, and place it next to the first. Bake 25-30 minutes, untill golden and crisp. Cut with a serrated knife using a gentle sawing motion. Serve hot or at room temperature.

Yield: 6 servings
Calories: 339
Fat: 26g
Fiber: 1g

Thyme-Coated Pork Tenderloin

Thyme-Coated Pork Tenderloin

1 tsp. dried Thyme
1 tsp. instant Onion Flakes
1 slice day-old White Bread
2 large Egg Whites, lightly beaten
1 (1lb.) Pork Tenderloin, trimmed
1/4 tsp. each Salt and Pepper
Cooking Spray

Preheat oven to 400 degrees. Place thyme, onion, and bread in a food processor; pulse until fine crumbs measure 1/3 C.. Place breadcrumb mixture in a shallow dish. Place egg whites in a shallow dish. Sprinkle pork with salt and pepper. Dip pork in egg whites; dredge in bread crumb mixture. Place pork on broiler pan sprayed with cooking spray. Bake at 400 degrees for 30 minutes or until a thermometer registers 155 degrees. Let stand 5 minutes. Cut into 1/4″ slices.

Yield: 4 servings
Serving Size: 3 oz.

Calories: 165
Fat: 4.1g
Fiber: 0g

Garlic Grilled Pork Chops

Garlic Grilled Pork Chops

1 tsp. salt
1 tsp. coarsely ground black pepper
1 tsp. dried majoram leaf
1 tsp. dried thyme leaf
1/2 tsp. dried oregano leaf
6 cloves garlic OR 1 T. minced garlic from a jar, plus a little liquid
4 small lean pork chops

If using fresh garlic, mash to form paste like substance. Mix all ingredients and then rub over pork. Grill for 10 minutes on indirect medium heat, flipping once. Cook to at least 160F.

Yield: 4 servings
Serving Size: 1 Chop

Calories: 214
Fat: 11.3g
Fiber: 0g

Linguine with Garlicky Breadcrumbs

Linguine with Garlicky Breadcrumbs

1 slice day-old hearty White Bread, torn
2 T. Olive Oil, divided
6 cloves Garlic, minced
80z. uncooked Linguine
1/4 C. chopped Parsley
2 tsp. Lemon Juice
1/2 tsp. Salt
1/4 tsp. Pepper

Preheat oven to 250 degrees. Place bread in food processor, pulse 10 times or until coarse crumbs measure 2/3 C.. Place breakdcrumbs on a baking sheet and bake at 250 for 30 minutes or until dry. Heat 1 1/2 T. olive oil in a large nonstick skillet over medium heat. Add garlic and cook 30 seconds, stirring constantly. Remove from heat; let stand 5 minutes. Return pan to heat, stir in breadcrumbs and cook six minutes or until lightly browned, stirring frequently. Cook pasta according to package directions, omitting salt and fat; drain. Place pasta in a large bowl. Add 1 1/2 tsp. Oil, breadcrumbs, parsley, lemon juice, salt and pepper; toss gently to combine. Serve immediately.

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

Calories: 297
Fat: 7.9g
Fiber: 2.6g

Lemon Pound Cake

Lemon Pound Cake

1 1/2 C. all-purpose flour
1/2 tsp. baking powder
1/4 tsp. table salt
3/4 C. fat free Margarine
1 C. Splenda
3 large egg(s)
1 T. lemon zest
2 T. fresh lemon juice
3 T. buttermilk
1/2 C. sugar
1/2 C. lemon juice, canned or bottled
1 T. peach schnapps
berries of your choice
3 T. Splenda

Preheat oven to 350°. Butter and flour loaf pan, line bottom with parchment or wax paper. Blend together flour, baking powder and salt. Cream together margarine and 1/2 C. Splenda. Add eggs to butter mixture one at a time, blending well between each addition. Add lemon zest. Mix lemon juice and buttermilk. Add flour mixture and buttermilk mixture to egg mixture alternately. Do not overmix. Pour into pan, bake about 1 hour. Cool. Combine remaining 1/2 C. of Splenda, 1/2 C. lemon juice and peach schnapps in stainless steel or glass saucepan – DO NOT USE ALUMINUM OR COPPER! Bring to boil. Cool. in a separate bowl, sprinkle 3 T. Splenda over berries, toss lightly and set aside. Poke holes into cooled cake (using a toothpick) while still in pan. Drizzle with 1/2 syrup mixture. let stand 15 minutes. Lay out two long pieces of plastic wrap, in a T-formation. Turn out cake into center of “T”. Again, poke holes into bottom of cooled cake and drizzle with remaining mixture. Wrap tightly and place in refrigerator for at least 2 hours.

Yield: 8 servings
Calories: 231
Fat: 6.9g
Fiber: .5g

Chicken with Pancetta and Figs

Chicken with Pancetta and Figs

3/4 tsp. Olive Oil
Cooking Spray
1 C. vertically sliced Onion
1 oz. Pancetta, finely chopped (sub lean cooked bacon, if necessary)
2 tsp. Garam Marsala
1 tsp. Brown Sugar
1/2 tsp. Salt
1/4 tsp. Pepper
8 Chicken Thighs, skinned (about 2 1/4 lbs.)
1/4 C. Tawny Port
2 T. Red Wine Vinegar
1 C. Chicken Broth
12 dried Calimyrna Figs, quartered (stir in fresh figs just before serving instead, if available)
3 T. chopped fresh Parsley
1 T. chopped fresh Thyme

Heat oil in 12″ nonstick skillet over medium high heat. Add onion and pancetta; sauté 3 minutes. Remove from pan. Combine garam marsala, sugar, salt and pepper; sprinkle evenly over chicken. Add chicken to pan; cook over medium heat 4 minutes each side or until browned. Add port and vinegar; cook 30 seconds, scraping pan to loosen browned bits. Add onion mixture and broth; bring to a boil. Cover, reduce heat and simmer 10 minutes. Add figs, cover and simmer 8-10 minutes more, or until chicken is done. Stir in parsley and thyme.

Yield: 4 servings
Serving Size: 2 thighs and 2/3 C. sauce

Calories: 392
Fat: 11.5g
Fiber: 8g

Classic Beef Stew

Classic Beef Stew

12 oz lean sirloin beef, or shank, removed from bone, trimmed of fat and cut into 1/2-inch cubes
1/8 tsp. table salt, to taste
1/8 tsp. black pepper, to taste
1 1/2 T. all-purpose flour
1 1/2 tsp. vegetable oil
1 medium onion(s), chopped
1 medium garlic clove(s), minced
4 oz light beer
1/2 C. canned crushed tomatoes
1 C. fat-free beef broth
1 tsp. bay leaf, crumbled or 1 whole bay leaf
1 tsp. dried thyme
3 large carrots, sliced into 1/4 inch thick rounds
1 C. frozen green peas, thawed
2 T. parsley, minced

Preheat oven to 200ºF (100ºC). Season beef and dredge in 1 1/2 tsp. of the flour seasoned with 1/4 tsp. salt and 1/4 tsp. pepper. Heat oil in oven-proof skillet and brown beef over high heat, 2 to 4 minutes. Remove meat from pan. Reduce heat to medium. Add onions to pan and sauté until just softened, about 5 minutes. Add garlic and cook until golden. Stir in remaining flour and cook until it just begins to color, about 1 minute. Pour in beer, tomatoes and 1 C. beef broth; add bay leaf , thyme and carrots. Return beef to pot. Bring to a simmer, cover and place in oven. Cook until meat is tender, about 1 to 1 1/2 hours. Check on stew occasionally. Add remaining 1/2 C. beef broth if liquid is running low. Ten minutes before serving, add peas to stew. Cover and let stand. Season to taste and sprinkle in parsley, then serve in 1-C. servings.

Yield: 4 servings
Serving Size: 1 C.

Calories: 184
Fat: 4.5g
Fiber: 3.6g

Spiced Chicken Thighs

Spiced Chicken Thighs

1/4 tsp. Olive Oil
Cooking Spray
1 C. vertically sliced Onion
2 tsp. Garam Marsala
1/2 tsp. Salt
1/4 tsp. Curry Powder
8 Chicken Thighs, skinned (about 2 1/4 lb.)
1/4 C. dry Red Wine
2 T. Red Wine Vinegar
1 C. Chicken Broth
3 T. chopped fresh Parsley

Heat oil in a 12 inch skillet coated with cooking spray over medium high heat. Add onion, sauté 3 minutes. Remove from pan. Combine garam marsala, salt and curry powder; sprinkle evenly over chicken. Add chicken to pan; cook over medium high heat 4 minutes each side or until browned. Add wine and vinegar; cook 30 seconds, scraping pan to loosen browned bits. Add onion and broth; bring to a boil. Cover, reduce heat and simmer 20 minutes or until chicken is done; stir in parsley.

Yield: 4 servings
Serving Size: 2 Thighs & 1/3 C. Sauce

Calories: 203
Fat: 6.7g
Fiber: 1.1g

Grilled Chicken Skewers with Satay Sauce

Grilled Chicken Skewers with Satay Sauce

8 pieces Boneless, Skinless Chicken Tenderloins
1/8 tsp. table salt, or to taste
1/8 tsp. black pepper, or to taste
3/4 C. fat-free sour cream
2 T. peanut butter
1 T. low-sodium soy sauce
2 tsp. dark sesame oil

chopped peanuts, garnish

chopped cilantro, garnish

Preheat outdoor grill, stovetop grill pan or broiler. Thread chicken tenders onto 8 individual metal or wooden skewers (if using wooden skewers, soak skewers in water first); season to taste with salt and pepper. Grill or broil skewers until chicken is cooked through, turning skewers frequently, about 5 to 7 minutes. Meanwhile, whisk together remaining ingredients to make satay sauce.

Yield: 4 servings
Serving Size: 2 skewers & 1/4 C. Sauce

Calories: 307
Fat: 26g
Fiber: .3g

Tomato, Lime & Onion Salad

Tomato, Lime & Onion Salad

4 C. Vertically sliced Onions
1/4 C. fresh Lime Juice
1/2 tsp. Kosher Salt
1 C. chopped Tomato (sub quartered cherry tomatoes, if desired)
1/4 C. chopped fresh Cilantro
2 tsp. chopped fresh Mint
1 tsp. Lime Zest

Combine first 3 ingredients in a medium bowl and let stand at room temperature 1 hour. Stir in the tomato and remaining ingredients.

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

Calories: 29
Fat: .2g
Fiber: 1.4g

Cream of Broccoli Soup

Cream of Broccoli Soup

1 medium onion(s), chopped
1 medium garlic clove(s), minced
2 lb. broccoli, tough ends removed, stems and florets chopped
4 C. chicken broth, or vegetable broth
1 C. fat-free evaporated milk
1/4 tsp. hot pepper sauce
1/8 tsp. table salt, or to taste
1/8 tsp. black pepper, or to taste

Put onion and garlic in a 2-quart saucepan with 1/4 C. water and simmer until onion is soft, about 10 minutes; spoon into large pot. Add broccoli and broth to onion mixture and bring to a boil over high heat. Once boiling, turn down heat and simmer until broccoli is soft but still green, about 8 minutes. Do not cover pot while broccoli is cooking or it will turn gray. Remove soup from heat and puree in batches in a blender until smooth. (Note: Be careful not to overfill blender to prevent the hot liquid from splattering.) Add evaporated milk and hot pepper sauce, and season with salt and pepper.

Yield: 4 servings
Serving Sze: 1 3/4 C. per serving

Calories: 137
Fat: 2.3g
FIber: 2.4g

Fillet Mignon with Peppercorn-Orange Sauce

Fillet Mignon with Peppercorn-Orange Sauce

Sauce:
2 tsp. Orange Zest
1/4 C. fresh Orange Juice
1/4 C. low sodium Soy Sauce
2 T. Brown Sugar
2 T. fresh Lemon Juice
2 T. Balsamic Vinegar
2 tsp. Honey
1/2 C. coarsely chopped Scallions
1/2 C. coarsely chopped Cilantro
2 T. drained Brine-packed Green Peppercorns
1 clove Garlic, peeled
2 tsp. EE Olive Oil
2 tsp. toasted Sesame Seeds
1/2 tsp. Salt

Steaks:
12 4oz. Beef Tenderloin Steaks, trimmed (1″ thick)
1/2 tsp. Salt
1/2 tsp. Pepper
Cooking Spray
Cilantro for garnish, optional

Prepare Grill. To prepare sauce, combine first 7 ingredients in a small saucepan; bring to a boil. Cook until reuduced to 1/3 C. (about 6 minutes). Cool. Place the onions, garlic, cilantro, peppercorns, and oil in a food processor; process until smooth. Add orange juice mixture, sesame seeds and salt, pulse to combine. To prepare steaks, sprinkle the beef with salt and pepper. Place steaks on a grill rack coated with cooking spray; grill 3 minutes on each side or until desired degree of doneness. Serve steaks with sauce and garnish with cilantro if desired.

Yield: 12 servings
Serving Size: 1 steak & 1 T. Sauce

Calories: 208
Fat: 9.1g
Fiber: 0g

Sauerkraut Dinner

Sauerkraut Dinner

2 medium russet potatoes, scrubbed and sliced 1/4-inch thick
2 medium onions, sliced and separated into rings
2 medium carrots, peeled and sliced 1/2-inch thick
2 medium ribs celery, sliced 1/4-inch thick
2 large garlic cloves, minced
1 14 1/2-ounce can no-salt-added canned tomatoes with juice
1 32-ounce jar sauerkraut, drained
1/2 cup unsweetened apple juice
1/2 tsp. caraway seeds
1/2 tsp. freshly ground pepper
1 1/2 pounds fully-cooked smoked turkey kielbasa, cut into 6 pieces

Put potatoes, onions, carrots, celery, and garlic in a 5-quart (5-liter) or larger crockery slow cooker. Drain juice and reserve juice from tomatoes. Coarsely chop tomatoes and add to slow cooker. Top with sauerkraut. In a glass measuring cup, combine apple juice, reserved tomato juice, caraway seeds, and pepper. Pour over sauerkraut. Do not stir. Top with pieces of turkey kielbasa. Cover and cook on low for 7 to 9 hours or on high for 3 1/2 to 4 1/2 hours. To serve, pile sauerkraut and vegetables onto a large platter. Top with pieces of kielbasa. Serve hot.

Yield: 6 servings
Calories: 282
Fat: 10g
Fiber: 7g

Tofu Bites

Tofu Bites

1 lb. Extra Firm reduced fat water packed Tofu, drained and cut into 1/2″ cubes
1 1/2 tsp. Vegetable Oil
1 tsp. Sesame Oil
2 T. low sodium Soy Sauce
1 T. Rice Vinegar

Place tofu on several layers of paper towels. Cover with additional paper towels, and place a heavy weight on the tofu to help with draining (try a jelly roll pan with a couple large cans of tomatoes or packed pumpkin on top). Allow to stand at least 10 minutes, pressing occasionally. Heat oils in large nonstick pan over medium high heat. Add tofu, sauté 7 minutes, or until browned. Place in a bowl. Drizzle with soy sauce and vinegar, toss gently to coat. Cover and chill at least 1 hour, stirring occasionally.

Yield: 6 servings
Serving Size: 1/3 C.

Calories: 51
Fat: 2.8g
Fiber: 0g

After-Thanksgiving Turkey and Pasta Bake

After-Thanksgiving Turkey and Pasta Bake

butter-flavored cooking spray
12 oz. penne pasta
2 cups cooked turkey meat, cut into 1 inch cubes
2 cups drained no-salt-added canned Italian plum tomatoes, coarsely chopped
1 8-ounce container nonfat cottage cheese
1/2 cup shredded reduced-fat sharp cheddar cheese
4 scallions, including some green tops, chopped
1 tsp. crushed dried basil (Italian) or 1 tsp. crushed dried oregano (Mexican)
1/2 tsp. crushed dried oregano (Italian) or 1/2 tsp. ground cumin (Mexican)
1/3 cup unseasoned dried bread crumbs
2 T. chopped flat-leaf parsley (Italian) or 2 T. chopped fresh cilantro (Mexican)

Preheat oven to 350°F. Lightly coat a 9 X 13-inch casserole with cooking spray. Cook pasta according to package directions to al dente, about 10 minutes. Drain well and return to cooking pan. Stir in turkey and tomatoes. Spread mixture in bottom of prepared casserole. In a small bowl, combine cottage cheese, cheddar cheese, scallions, basil (or oregano), and oregano (or ground cumin). Mix well. Spread mixture over the turkey mixture, smoothing with the back of a spoon. Toss bread crumbs with parsley (or cilantro) and sprinkle over the top. Bake until casserole is hot and bubbly, about 30 minutes. Serve at once.

Yield: 6 servings
Calories: 387
Fat: 5g
Fiber: 3g

Herb Topped Mussels on the Half Shell

Herb Topped Mussels on the Half Shell

24 medium mussels, scrubbed and debearded
Cooking Spray
1/4 C. chopped Leek
2 cloves Garlic, minced
1/4 C. Clam Juice
3 T. Half and Half
1/2 tsp. Lemon Zest
1 tsp. Lemon Juice
1 slice Whole Wheat Bread
1 T. chopped fresh Parsley
2 tsp. choped fresh Thyme
1 tsp. choped fresh Oregano
1/4 tsp. Pepper
2 slices Bacon, cooked and crumbled

Preheat oven to 500 degrees. Arrange mussels in a single layer in a 13 x 9″ baking dish. Bake at 500 degrees for 8 minutes, ot until shells open; discard any unopened shells. Remove mussels and cooking liquid from dish. Strain cooking liquid through a seive over a bowl; discard solids. Remove meat from mussels. Reserve 24 shell halves. Arrange reserved shells on a helly roll pan; place 1 mussel in each shell. Heat a small saucepan coated with cookign dpray 3 minutes over medium heat. Add leek; cook 4 minutes or until tender, stirring frequently. Stir in the cooking liquid, clam juice and half and half; bring to a boil. Cook until reduced to 1/4 C. (about 3 minutes). Stir in zest and juice. Preheat broiler. Place bread in food processor and process until fine crumbs measure 3/4 C.. Combine breadcrumbs, parsley, thyme, oregano, oil, pepper and bacon. Spoon 1/2 tsp sauce over each mussel lightly pack 2 tsp. breadcrumb mixture into each shell. Broil 1 1/2 minutes or utnil golden.

Yield: 12 servings
Serving Size: 2 mussels

Calories: 56
Fat: 2.5g
Fiber: .1g

Cold Herb Soup

Cold Herb Soup

Butter-flavored cooking spray
3/4 pound sweet onion, chopped
1 1/2 T. all-purpose flour
1 16-ounce canned low-fat, low-salt chicken broth
3/4 cup water
1 cup chopped flat-leaf parsley
1 2/3-ounce container frozen chopped chives, or 1/2 cup snipped fresh
4 T. minced fresh tarragon leaves
6 springs fresh thyme
1/3 cup fat-free sour cream
Fresh lemon slices and fresh herbs for garish

Lightly coat a large saucepan with cooking spray. Add the onion and cook until onion is soft, stirring occasionally. Add the flour and cook, stirring, for 2 minutes. Pour in the broth and water. Bring to a simmer and stir until slightly thickened. Add the herbs and simmer for 3 minutes. Remove from heat and allow to cool for 10 minutes. Remove the thyme sprigs. Working in batches, transfer mixture to a food processor or blender and process until smooth, adding the sour cream to the last batch. In a large bowl, combine batches and refrigerate, covered, until cold. Serve in small soup bowls with lemon slices and herbs for garnish.

Yield: 4 servings
Calories: 99
Fat: 1g
Fiber: 3g

Rhubarb and Onion Relish

Rhubarb and Onion Relish

4 C. fresh rhubarb, chopped
2 C. cider vinegar
4 C. diced onions
1 (2 lb) package brown sugar
1 tsp. celery salt
1 tsp. salt
1 tsp. black pepper
1 tsp. ground cinnamon
1 tsp. ground cloves

Cook rhubarb and vinegar over medium heat for 20 minutes. Add remaining ingredients and simmer for 1 hour, stirring occasionally. Pour into hot sterilized jars and seal immediately. Process for 15 minutes in a boiling water bath.

Calories: 3585
Fat: 2.6g
Fiber: 22.8g

Watermelon Gazpacho

Watermelon Gazpacho

1 cup thinly sliced peeled and seeded cucumber, 2 1/2 oz.
1/4 tsp. kosher salt
6 cups cubed and seeded watermelon, from about 2 1/4 pounds melon
1/2 cup cranberry juice cocktail
1 4 1/2-ounce red bell pepper, seeded and finely chopped
1 4-ounce red onion, finely chopped
1 rib celery, 2 oz., diced
1/4 cup minced flat-leaf parsley
2 to 3 T. fresh lime juice
1 T. sherry or white wine vinegar
6 fresh mint leaves

In a small bowl, combine the cucumber and salt. Set aside. In a food processor or blender, combine the watermelon and cranberry juice cocktail. Pulse briefly, until just blended. Do not overprocess 3/4 the soup will be frothy and pale. Pour through a sieve, set over a bowl, and press on the pulp to extract all of the juice. Discard the pulp. Stir the bell pepper, onion, celery, parsley, lime juice, and vinegar into the watermelon juice. Cover and refrigerate for 1 hour to chill and allow flavors to blend. Rinse the cucumber slices and pat dry with paper towels. Ladle the soup into chilled bowls and garnish with the cucumber slices and sprigs of mint.

Yield: 6 servings
Calories: 79
Fat: 1g
Fiber: 2g

Seafood Soup

Seafood Soup

4 oz. turkey bacon, coarsely chopped
1 medium onion, chopped
1 medium fennel bulb, coarsely chopped (reserve 1/4 C. of the stalky fronds, chopped)
1 C. dry white wine (the alcohol will evaporate out during the cooking process)
1 C. water (substitute chicken broth for a richer flavor or vegetable broth for pesco-vegetarians)
1, 8-oz. bottle of clam juice
1, 141/2-oz. can low-sodium, diced tomatoes (do not drain)
1 sprig of fresh thyme, chopped fine or 1 tsp. dried thyme
1 T. caraway seeds

11/2lb. halibut, cut into 21/2inch pieces
1 pound uncooked shrimp, peeled and deveined
1/2C. fresh chopped parsley

Sauté bacon in a large non-stick stockpot over medium heat until crisp, about 8-10 minutes. Transfer bacon bits to a bowl. Add onion to bacon drippings (there will be very little with turkey bacon) and sauté for 5 minutes or until just soft. Add the fennel bulb and sauté for 5 minutes. Add wine, chicken broth, clam juice, can of tomatoes, thyme, caraway seeds and the reserved fennel fronds. Bring to a boil. Reduce heat to a simmer and add the bacon bits back into the pot. Add halibut and shrimp. Cover and cook for about 3-5 minutes or until fish is cooked through. Season with salt and pepper to taste. Stir in the fresh parsley and serve.

6 servings
Calories, 311
Fiber, 3 grams
Total Fat 6, grams

Herbed Bruschetta

Herbed Bruschetta

4 slices crusty Italian bread, cut 1/2 inch (1.25 cm) thick
olive oil cooking spray
2 garlic cloves, peeled and cut in half
freshly ground pepper
chopped fresh basil and oregano

Toast or grill the bread slices until lightly browned on both sides. Remove from heat and lightly coat with cooking spray. Rub with the cut garlic; top with pepper and chopped herbs. Again, spray with cooking spray. Cut in half and serve warm.

Yield: 4 servings
Calories: 77
Fat: 1g
Fiber: 1g

Clam with Tomato and Rice Soup

Clam with Tomato and Rice Soup

1/2 C. uncooked white rice
1 C. water
1/4 C. minced red onion
4 cloves garlic, minced
1/4 C. butter
1 (6.5 oz.) can minced clams
1/2 C. corn
2 tsp. lemon juice
4 (8 oz.) cans tomato sauce
1 tsp. chopped fresh basil
salt and pepper to taste
1 C. water
1 C. heavy cream <-- replaceable? In a small saucepan, bring 1 C. water to a boil. Add rice and stir. Reduce heat, cover and simmer for 20 minutes. In a large saucepan or stockpot, sauté the onion and garlic in butter until tender. Add clams, corn, lemon juice and tomato sauce. Season with fresh basil and salt and pepper to taste. Stir in remaining C. of water and let the soup simmer for 20 minutes. Remove from heat and stir in the heavy cream until well blended. Serve immediately. Yield: 6 servings Calories: 372 Fat: 23.5g Fiber: 2.8g

Chive Popovers

Chive Popovers

Chive Popovers

refrigerated butter-flavored cooking spray
2 large eggs
1 C. unbleached flour
1/4 tsp. salt
1 C. 1% lowfat milk
1/4 C. minced fresh chives

Preheat oven to 400°F (200 C°), Gas Mark 6. Lightly coat 8 popover cups, muffin cups, or custard cups with cooking spray. In a food processor or blender, combine eggs, flour, and salt. Process until well blended, 10 seconds. With the machine running, pour in milk through the feed tube. Process until smooth. Stir in chives. Fill prepared C. with batter, filling to 1/4-inch below the rim. If using individual cups, set them well apart on a baking sheet. Bake 35 minutes, until puffed and golden brown. (Don’t open oven door while popovers are baking or they will fall.) Remove from oven and run a sharp thin-bladed knife around the edge of each popover to loosen. Invert into a basket and serve immediately.

Yield: 8 servings
Calories: 83
Fat: 2g
Fiber: 0g

Gorgonzola-Walnut Fettuccine with Toasted Breadcrumbs

Gorgonzola-Walnut Fettuccine with Toasted Breadcrumbs

1 slice day old hearty White Bread
1 tsp. Olive Oil
4 cloves Garlic, minced
8oz. uncooked Fettuccine
1/4 C. chopped Parsley
1/4 C. (1oz.) crumbled Gorganzola Cheese
3 T. chopped toasted Walnuts
2 tsp. fresh Lemon Juice
1/2 tsp. Salt
1/4 tsp. Pepper

Preheat oven to 250 degrees. Place bread in food processor, pulse 10 times or until coarse crumbs measure 2/3 C.. Place breakdcrumbs on a baking sheet and bake at 250 for 30 minutes or until dry. Heat oil in a large nonstick skillet over medium heat. Add garlic and cook 30 seconds, stirring constantly. Remove from heat; let stand 5 minutes. Return pan to heat, stir in breadcrumbs and cook six minutes or until lightly browned, stirring frequently. Cook pasta according to package directions, omitting salt and fat; drain. Place fettuccine in a large bowl. Add bread crumb mixture, parsley, cheese, walnuts, lemon juice, salt and pepper; toss gently to combine. Serve immediately.

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

Calories: 327
Fat: 10.4g
Fiber: 2.9g

Saffron Basmati Rice

Saffron Basmati Rice

5 C. Water
1 1/2 tsp. Salt
1/8 tsp. Saffron Threads
6 whole Cloves
3 C. white Basmati Rice

Bring first 4 ingredients to a boil in a large sauté pan; add rice. Cover, reduce heat and simmer 15 minutes. Remove from heat; cover and let stand 5 minutes. Discard cloves.

Yield: 10 servings
Serving Size: 1 C.

Calories: 216
Fat: 0g
Fiber: 1.6g

Sweet Potato Puff

Sweet Potato Puff

3 1/2 pounds sweet potatoes (4 large)
1/2 cup orange marmalade or apricot preserves
1/4 cup brown sugar, or to taste
1/2 cup orange juice
2 tsp. almond extract
3 egg whites
2 T. almond slivers, toasted lightly
Non-stick cooking spray

Cook sweet potatoes until tender (15-20 minutes in a microwave, 1 hour in a preheated 450-degree oven, or boiled for 25 minutes). Cool and peel. In a large bowl, mash. Add marmalade, sugar, orange juice and almond extract; beat with mixer until smooth. In a separate bowl, beat egg whites to stiff peaks. Fold into potato mixture. Coat a 6-cup casserole with non-stick spray. Add mixture, sprinkle with almonds. Bake at 350 degrees until puffy and set, about 40 minutes.

Yield: 6 servings
Calories: 340
Fat: 3g
Fiber: 6g

Broccoli & Carrots with Toasted Almonds

Broccoli & Carrots with Toasted Almonds

1/3 C. sliced Almonds
1 lb. (1″) diaganolly sliced carrots (about 3 cups)
1 12oz. bag Broccoli Florets (about 6 cups)
1 T. Butter
1/4 C. finely chopped Shallots
1/2 C. Chicken Stock
1/2 tsp. Salt
1/4 tsp. Pepper

Preheat oven to 350 degrees. Spread almonds in a single layer in a shallow pan. Bake for 7 minutes or until lightly browned and fragrant, stirring occasionally. Cool completely and set aside. Place carrots in a large saucepan of boiling water, cook 3 minutes. Remove with slotted spoon and plunge into ice bath to stop cooking; drain. Cook broccoli in boiling water for 2 minutes, remove and place into ice bath to stop cooking; drain. Melt the butter in a 12 inch skillet over medium high heat. Add the shallots; sauté 2 minutes or until tender. Reduce heat to medium. Add carrots, broccoli, stock, salt and pepper. Cover and cook 6 minutes or until vegetables are crisp tender. Sprinkle with almonds.

Yield: 12 servings
Serving Size: 1/2 cup

Calories: 54
Fat: 2.6g
Fiber: 2.3g

Gnocchi Stew with Spinach

Gnocchi Stew with Spinach

16 oz. frozen potato gnocci
2 tsp. olive oil
3 garlic cloves; minced
10 oz. bagged fresh spinach, stemmed and chopped
28 oz. canned diced tomatoes
1/2 tsp. dried oregano
1/4 tsp. dried basil
1/4 C. chopped fresh flat-leaf parsley
1/2 tsp. salt; or to taste
1/4 tsp. freshly ground pepper
1 freshly grated parmesan cheese; (optional)

Bring large pot of lightly salted water to a boil. Add gnocchi, stirring to prevent sticking, and cook until tender, about 15 minutes. Meanwhile, in large saucepan, heat oil over low heat. Add garlic and cook, stirring often, until golden, 1 minute. Stir in spinach, tomatoes, oregano and basil. Increase heat to medium and bring to a simmer. Cook until heated through, stirring occasionally, about 5 minutes. Drain gnocchi well, then stir into tomato mixture along with parsley. Season with salt and pepper. Serve in shallow bowls, sprinkled with Parmesan if desired.

Yield: 4 servings
Calories: 244
Fat: 4g
Fiber: 5g

Turkey Tenderloins with Mushrooms Stuffing

Turkey Tenderloins with Mushrooms Stuffing

1 1/2 C. Boiling Water
1 C. dried Porcini Mushrooms (about 1 oz.)
1 T. Butter
1/4 C. finely chopped Shallots
1 1/2 C. finely chopped Crimini or Button Mushrooms (about 3 oz.)
3/4 tsp. Salt
1/4 tsp. Pepper, divided
2 T. Madeira or Port Wine
1 1/2 tsp. chopped fresh Thyme
1 (10oz.) Turkey Tenderloins
1 1/2 tsp. T. Flour, divided
2 tsp. Olive Oil
1/2 C. Chicken Broth
1/2 C. 1% lowfat Milk

Place 1 1/2 cups boiling water and procini in a bowl. Cover and let stand 30 minutes. Drain through a seive into a bowl, reserving soaking liquid. Fine chop porcini mushrooms and set aside. Melt butter in a large nonstick skillet over medium high heat. Add shallots and sauté 3 minutes. Add cremini, sauté 3 minutes. Sprinkle with 1/4 tsp. salt and 1/8 tsp. pepper. Add wine and cook 1 minute or until liquid evaporates. Remove from heat, stir in 1/4 cup porcini and thyme. Cut a horizontal slit through the thickest portion of each tenderloin to form a pocket. Fill pockets evenly with mushroom mixture, and secure at 1″ intervals with twine. Sprinkle with 1/4 tsp salt and pepper. Dredge tenderloins in 1 1/2 tsp. flour. Heat oil in large nonstick skillet over medium high heat. Add turkey and cook 4 minutes on each side or until browned. Add the reserved soaking liquid and broth and bring to a boil. Cover, reduce heat, and simmer 8 minutes. Remove turkey and keep warm. Cook broth mixture until reduced to 3/4 cup (about 5 minutes). Combine 1 T. flour with milk stirring with a whisk. Add milk mixture to broth in pan; bring to a boil. Reduce heat and simmer 2 minutes. Stir in 1/4 tsp. salt and remaining porcini. Remove twine from tenderloins; slice turkey diagonally. Serve with sauce.

Yield: 4 servings
Serving Size: 4oz. Turkey & 1/4 Cup Sauce

Calories: 269
Fat: 7.7g
Fiber: 1.6g

Green Beans with Caramelized-Shallot Butter

Green Beans with Caramelized-Shallot Butter

2 1/2 T. Butter
1 C. sliced Shallots
1/3 C. Balsamic Vinegar
2 tsp. chopped fresh Thyme
1 tsp. Lemon Zest
3/4 tsp. Salt
1/4 tsp. Pepper
2 lb. Green Beans, trimmed (10 cups)

Melt butter in saucepan over mdeium high heat. Add shallots; sauté 4 minutes or until golden. Stir in vinegar, cook 1 1/2 minutes. Remove from heat. Stir in thyme, zest, salt and pepper. Cook beans in boiling water 3 minutes or until crisp-tender; drain. Place beans in a large bowl. Stir in shallot mixture; toss well to coat.

Yield: 10 servings
Serving Size: 1 cup

Calories: 90
Fat: 2.9g
Fiber: 3.3g

Pissaladiere Tartlets

Pissaladiere Tartlets

1 T. Olive Oil
10 C. thinly vertically sliced Onion (about 4 medium)
1/4 tsp. Salt
3 canned Anchovy Fillets, chopped
1/4 C. Balsamic Vinegar
1 tsp. chopped fresh Thyme
1/4 C. nicoise Olives, pitted and chopped
24 slices very thin white Bread (1/2oz. per slice)
Cooking Spray
1/4 tsp. fresh Thyme Leaves

Heat olive oil in a large nonstick skillet over medium high heat. Add onion and sauté 10 minutes. Stir in salt and anchovies and sauté 10 minutes more. Stir in vinegar and chopped thyme. Reduce heat to medium low, cook 3 minutes or until liquid is absorbed, stirring frequently. Stir in olives and cool to room temperature. Preheat oven to 375 degrees. Trim crusts from bread; reserve crusts for another use. Lightly coat both sides of each slice with cooking spray. Place one slice into each of 24 mini muffin cups, pressing bread into pan to form cups (bread tips will stick up). Bake for 10 minutes or until dry and golden. Carefull remove bread cups from pan and cool on a wire rack. Spoon 1 heaping T. onion mixture into each bread cup. Sprinkle evenly with whole thyme leaves.

Yield: 12 servings
Serving Size: 2 tarlets

Calories: 122
Fat: 4g
Fiber: 1.8g

Braised Peas with Scallions

Braised Peas with Scallions

8 Green Onions
1 T. Butter
1/4 tsp. Pepper
2 C. fresh or frozen (thawed) Green Peas
1/4 C. Water
1 tsp. chopped fresh Marjoram
1/8 tsp. Salt

Remove green tops from onions and reserve for another use. Cut white portion of each onion into 1/2 inch pieces. Melt butter in a skillet over medium heat. Add onion and pepper; cover and cook 3 minutes. Stir in peas and water; bring to a boil. Cover and cook 5 minutes or until peas are tender. Uncover and cook 2 minutes or until liquid evaporates. Remove fro heat, stir in marjoram and salt.

Yield: 4 servings
Serving Size: 1/2 cup

Calories: 97
Fat: 3.2g
Fiber: 4.8g

sautéed Leeks and Broccolini with Balsamic Vinegar

sautéed Leeks and Broccolini with Balsamic Vinegar

4 center cut Bacon Slices
1 lb. Broccolini, trimmed and cut in half crosswise
2 leeks, halved lengthwise and cut diagonally into 2″ pieces
1/4 tsp. dried Oregano
1/4 tsp. crushed Red Pepper
4 cloves Garlic, thinly sliced
1/4 C. Chicken Broth
1 1/2 T. Balsamic Vinegar
3/4 tsp. Salt

Cook bacon in a large nonstick skillet over medium high heat until crisp. Remove bacon from pan, reserving 2 tsp. droppings in pan. Crumble bacon; set aside. Add broccolini and leeks to the drippings in the pan; sauté 4 minutes. Add oregano, pepper and garlic, sauté 3 minutes. Stir in remaining ngredients and cook 30 seconds or until liquid almost evaporates. Sprinkle with the crumbled bacon.

Yield: 8 servings
Serving Size: 3/4 cup

Calories: 81
Fat: 2.9g
FIber: 1.5g

Creamy Winter Squash Gratin

Creamy Winter Squash Gratin

8 C. peeled, cubed Kabocha (or butternut) Squash (about 3 lb.)
Cooking Spray
2 tsp. Butter
2 C. thinly sliced Leek (about 2 large)
1 tsp. Salt
3 1/2 C. lowfat 1% Milk
1/3 C. Flour
1 C. (4oz) Gruyere Cheese
1/4 tsp. Pepper
1/4 tsp. Nutmeg
2 slices White Bread
2 tsp. fresh chopped Parsley
1 clove Garlic, minced

Preheat oven to 400 degrees. Arrange squash in a single layer on a baking sheet coating with cooking spray. Bake for 25 minutes or until the squash is tender. Melt butter in a large nonstick skillet over medium heat. Add leek and salt and cook 4 minutes or until tender, stirring frequently. Combine milk and flour, stirring well with a whisk. Add milk mixture to pan and bring to a boil. Cook 1 minute or until thick, stirring constantly. Remove from heat, add cheese, pepper and nutmeg; stir until cheese melts. Gently stir in squash. Spoon mixture into a 2 quart baking dish that has been sprayed with cooking spray. Place bread in food processor, pulse 10 times until coarse crumbs measure 1 1/4 cups. Add parsley and garlic; pulse twice to combine. Sprinkle it evenly over the squash. Bake at 400 degrees for 20 minutes ot until golden brown.

Yield: 8 servings
Serving Size: 1 cup

Calories: 222
Fat: 7.2g
Fiber: 4.8g

Green Chili Chicken Casserole

Green Chili Chicken Casserole

1 1/3 C. Chicken Broth
1 C. canned chopped Green Chilis, drained
1 C. chopped Onion
1 C. fat free Sour Cream
3/4 tsp. Salt
1/2 tsp. Cumin
1/2 tsp. Pepper
2 10.5oz. cans 98% fat free Cream of Chicken Soup, undiluted
1 clove Garlic, minced
Cooking Spray
24 6″ Corn Tortillas
4 C. shredded Cooked Chicken Breast (sub cooked turkey, if desired)
2 C. (8oz) finely shredded reduced fat Cheddar Cheese (sharp if you can find it)

Preheat oven to 350 degrees. Combine first 9 ingredients in a large saucepan, stirring with a whisk. Bring to a boil; stirring constantly, remove from heat. Spread 1 cup soup mixture in a 13 x 9 inch baking dish coated with cooking spray. Arrange 6 tortillas over the soup mixture and top with 1 cup chicken and 1/2 cup cheese. Repeat layers, ending with cheese. Spread remaining soup mixture over cheese. Bake at 350 degrees for 30 minutes or until bubbly.

Yield: 12 servings
Serving Size: 3/4 cup

Calories: 315
Fat: 7.5
Fiber: 3.2g
Points: 6

Roasted Parsnips

Roasted Parsnips

3 T. Balsamic Vinegar
1 T. Brown Sugar
2 tsp. chopped fresh Rosemary
2 lb. (2″ thick) slices Peeled Parsnip
1 lg. Red Onion, peeled and quartered
Cooking Spray
1 T. Olive Oil
1/2 tsp. Salt
1/4 tsp. Pepper

Combine first 5 ingredients in a large ziploc bag; seal and marinate in refrigerator 1 hour, turning twice. Remove parsnip and onion from bag, discarding marinade. Preheat oven to 500 degrees. Place parsnips and onion in shallow roasting pan coated with cooking spray. Drizzle with oil and toss to coat. Sprinkle with salt and pepper. Bake for 30 minutes or until parsnip is tender, stirring often.

Yield: 4 servings
Serving Size: 1 cup

Calories: 235
Fat: 4.2g
Fiber: 11.9g

Post-Turkey Day Posole

Post-Turkey Day Posole

1 T. Olive Oil
1 canned Chipolte Chili in Adobo Sauce
3/4 C. finely chopped Onion
3/4 C. finely chopped Celery
3/4 C. finely chopped Carrot
2 T. minced Garlic
2 tsp. Chili Powder
2 C. leftover cooked Turkey, shredded (light and dark meat)
3 C. Chicken Broth
1/2 C. Tomato Puree
1/2 tsp. Salt
1/4 tsp. Pepper
1 15.5oz. can White Hominy, drained

Heat oil in a large heavy saucepan over medium high heat. Finely chop chili and add to pan with next 5 ingredients and sauté 5 minutes or until tender. Add remaining ingredients, bring to a simmer. Cover and cook 45 minutes or until slightly thick, stirring occasionally.

Yield: 4 servings
Serving Size: 1 1/4 cups

Calories: 286
Fat: 9g
Fiber: 5.5g

Baked Pasta with Sausage, Tomatoes and Cheese

Baked Pasta with Sausage, Tomatoes and Cheese

1 lb. package uncooked Ziti
1 lb. hot Turkey Italian Sausage
1 C. chopped Onion
2 cloves Garlic, minced
1 T. Tomato Paste
1/4 tsp. each Salt and Pepper
2 14.5oz. cans petite diced Tomatoes, undrained
1/4 C. chopped fresh Basil
Cooking Spray
1 C. (4oz) shredded Mozzarella Cheese
1 C. (4oz) grated Parmesan Cheese

Preheat oven to 350 degrees. Cook pasta according to pasta directions, omitting salt and fat. Drain pasta and set aside. Remove casings from sausage. Cook sausage, onion and garlic in a large nonstick skillet sprayed with cooking spray. over medium heat until browned, stirring to crumble. Add tomato paste, salt pepper and tomatoes and bring to a boil. Cover, reduce heat and simmer 10 minutes stirring occasionally. Combine cooked pasta, sausage and basil. Place half the pasta mixture in a 4 quart casserole coated with cooking spray. Top with half the cheese, and repeat the layers. Bake for 25 minutes or until bubbly.

Yield: 8 servings
Serving Size: 1 1/2 cups

Calories: 413
Fat: 11.8g
Fiber: 4.5g