Herb Marinated Ostrich

Herb Marinated Ostrich

2 pounds tender ostrich steaks (approximately 1-1/2 inches thick)

Marinade:
2/3 C. balsamic vinegar
1/4 C. olive oil
2 T. finely chopped garlic
1 T. Rosemary, crushed
1 T. Thyme (leaves)
1 tsp. freshly ground Black Pepper

Combine marinade ingredients in plastic bag; add meat, turning to coat. Close bag securely and marinate in refrigerator one hour, turning occasionally. Remove meat from marinade; discard marinade. Place meat on rack in broiler pan so that surface of meat is three to four inches from heat. Broil 26 to 31 minutes for medium-rare to medium doneness, turning once. Carve into slices.

Yield: 8 servings
Calories: 118
Fat: 3g
Fiber: 0g

Pasta & Cheese-Stuffed Peppers

Pasta & Cheese-Stuffed Peppers

4 ounces very small pasta shells
4 large red bell peppers
1 T. olive oil
3/4 C. thinly sliced scallions
3 garlic cloves, minced
1 small zucchini, halved lengthwise and sliced
3/4 C. evaporated skimmed milk
1/3 C. grated Parmesan cheese
2 T. grated Gruyere or Swiss cheese
2 T. dry sherry
1/2 tsp. salt
1/8 tsp. pepper

In a large pot of boiling water, cook pasta according to package directions. Scoop pasta out with slotted spoon and drain in a colander; keep water at a boil. Trim tops from bell peppers and reserve. Discard seeds and ribs. Shave a thin slice off bottom of each pepper so it will stand upright. Add peppers and reserved tops to boiling water and parboil until crisp-tender, about 4 minutes. Drain, reserving 1/2 C. liquid. Rinse under cold water, then invert peppers onto paper towels to drain completely. Meanwhile, in large nonstick skillet, warm 1 tsp. of oil over medium-high heat. Add scallions and cook until slightly softened, about 1 minute. Stir in garlic and cook until fragrant, about 2 minutes. Add remaining 2 tsp. oil and zucchini, and cook, stirring frequently, until tender, about 4 minutes. Preheat oven to 400°F. Stir evaporated milk into skillet and bring mixture to a boil. Add Parmesan, Gruyere, sherry, salt and black pepper, and stir to melt cheese; remove from heat. Add drained pasta and toss to coat. Divide pasta mixture evenly among bell peppers and place upright in 8-inch square baking dish. Place tops on peppers and pour reserved pasta cooking liquid into dish. Cover with foil and bake 20 minutes. Uncover and bake 5 minutes, or until bubbly.

Yield: 4 servings
Calories: 260
Fat: 7.5g
Fiber: 2.9g

Molasses-Oat Banana Bread

Molasses-Oat Banana Bread

1 cup all-purpose flour
1/2 cup whole wheat flour
2/3 cup regular oats
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon salt
2/3 cup sugar
1/4 cup butter, softened
1/3 cup dark molasses
2 large eggs
1 cup mashed ripe banana (about 2 bananas)
1/3 cup plain low-fat yogurt
1 teaspoon vanilla extract
Cooking spray

Preheat oven to 350°. Lightly spoon flours into dry measuring cups; level with a knife. Combine flours, oats, baking soda, cinnamon, and salt, stirring with a whisk. Place sugar, butter, and molasses in a large bowl; beat with a mixer at medium speed until well blended (about 1 minute). Add 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 and 5 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: 1 loaf, 14 servings
Calories: 177
Fat: 4.6g
Fiber: 1.6g

Mango-Ginger “Ice Cream”

Mango-Ginger “Ice Cream”

1 package (19 ounces) silken tofu
2 large mangoes (1 pound each), peeled and cubed
1/3 C. maple syrup
1/4 C. finely chopped crystallized ginger
1 tsp. vanilla extract
1/4 tsp. salt

Line colander with several thicknesses of paper towel. Place tofu in colander and set aside for 10 minutes to drain excess liquid. In food processor, process mango until smooth. Add drained tofu and process until smooth. Add maple syrup, ginger, vanilla, and salt and process until just combined. Transfer mixture to canister of ice cream machine and follow manufacturer’s directions. Mixture may be like soft ice cream. Transfer to a plastic container with lid and freeze until ready to serve. Let stand 15 minutes at room temperature before serving.

Yield: 5 C.
Serving Size: 1/2 C.

Calories: 108
Fat: 1.6g
Fiber: .9g

Mango-Ginger “Ice Cream”

Mango-Ginger “Ice Cream”

1 package (19 ounces) silken tofu
2 large mangoes (1 pound each), peeled and cubed
1/3 C. maple syrup
1/4 C. finely chopped crystallized ginger
1 tsp. vanilla extract
1/4 tsp. salt

Line colander with several thicknesses of paper towel. Place tofu in colander and set aside for 10 minutes to drain excess liquid. In food processor, process mango until smooth. Add drained tofu and process until smooth. Add maple syrup, ginger, vanilla, and salt and process until just combined. Transfer mixture to canister of ice cream machine and follow manufacturer’s directions. Mixture may be like soft ice cream. Transfer to a plastic container with lid and freeze until ready to serve. Let stand 15 minutes at room temperature before serving.

Yield: 5 C.
Serving Size: 1/2 C.

Calories: 108
Fat: 1.6g
Fiber: .9g

Red-Roasted Drumsticks with Spicy Red Pepper Puree

Red-Roasted Drumsticks with Spicy Red Pepper Puree

Chicken:
1 T. paprika
1 tsp. garlic powder
1 tsp. dry mustard
3/4 tsp. thyme
1/2 tsp. onion powder
1/2 tsp. salt
1/2 tsp. black pepper
2 pounds chicken drumsticks, skinned
2 tsp. olive oil, preferably extra-virgin

Red Pepper Puree:
2 large red bell peppers, cut into chunks
1 fresh jalapeño pepper, halved, some seeds removed
2 garlic cloves, sliced
1/2 C. chicken broth, canned or homemade
2 tsp. fresh lemon juice

To make the chicken: Preheat oven to 325°F. Spray a 9- x 13-inch baking dish with nonstick cooking spray. In small bowl or C., combine paprika, garlic powder, mustard, thyme, onion powder, salt, and black pepper. Cut two or three deep, lengthwise slits in each drumstick and place in prepared baking dish. Rub spice mixture onto chicken, pressing it into slits. Let stand 10 minutes. Drizzle chicken with oil and bake, turning once or twice, 35 to 45 minutes, or until well browned and cooked through. To make the red pepper puree: In medium saucepan, combine bell peppers, jalapeño, garlic and chicken broth. Stir well, cover and bring to a boil over high heat. Reduce heat to medium-low and simmer, stirring occasionally, until vegetables are tender, about 15 minutes (most of liquid will evaporate). Puree in food processor or blender until very smooth. Stir in lemon juice and serve with chicken.

Yield: 4 servings
Calories: 199
Fat: 7.2g
FIber: .9g

Herbed Corn & Cheese Pancakes

Herbed Corn & Cheese Pancakes

1 C. plain fat-free yogurt
1/4 C. chopped cilantro
2 T. chopped mint
1 Granny Smith apple, finely diced
2 scallions, thinly sliced
2 C. low-fat (1%) cottage cheese
1 large egg white
6 T. flour
1 tsp. chili powder
1/2 tsp. salt
1/4 tsp. pepper
1/2 C. frozen corn kernels, thawed
1 T. olive oil

In small bowl, combine 3/4 C. of yogurt, cilantro, mint, and apple; set aside. In large bowl, combine cottage cheese, remaining 1/4 C. yogurt, egg white, flour, chili powder, salt, and pepper. Fold in corn kernels. In large nonstick skillet, heat 1-1/2 tsp. of oil over medium-low heat. Using half the batter, drop by generous 1/3-C. measures into pan to make 4 pancakes. Cook pancakes until lightly golden and cooked through, about 2 minutes per side. Repeat with remaining batter and 1-1/2 tsp. oil for a total of 8 pancakes. Serve panckes with sauce spooned alongside.

Yield: 4 servings
Calories: 220
Fat: 4.9g
Fiber: 2g

Veal Saltimbocca

Veal Saltimbocca

12 ounces boneless veal leg top round steak or veal leg sirloin steak, cut 1/4 inch thick, or 12 ounces boneless, skinless chicken breast halves
4 slices prosciutto (2 ounces), halved or 2 thin slices cooked ham, quartered
8 fresh sage leaves
2 tsp. olive oil or cooking oil
Dash pepper
1/3 C. dry white wine
2 T. snipped parsley
2 T. grated Parmesan cheese
2 C. hot cooked rice

Rinse chicken (if using); pat dry with paper towels. Cut veal or chicken into 8 pieces. Place each piece of meat between two pieces of plastic wrap. Working from the center to the edges, pound the meat lightly with the flat side of a meat mallet to 1/8-inch thickness. Remove plastic wrap. Place a slice of prosciutto or ham on top of each piece of meat. Add a sage leaf; secure with a wooden pick. Pour the oil into a 12-inch skillet; heat over medium-high heat for 1 minute. Add the veal or chicken. Cook for 1 to 2 minutes on each side or until tender and no longer pink. Season with the pepper. Remove meat from skillet; cover and keep meat warm. Remove skillet from heat; let cool 1 minute. Carefully add the wine. Return skillet to heat; cook for 2 to 3 minutes or until wine is reduced slightly, scraping up browned bits in skillet. Add the pan juices, parsley, and Parmesan cheese to the rice; toss to combine. Remove wooden picks from meat. Serve meat on top of rice.

Yield: 4 servings
Calories: 333
Fat: 11g
Fiber: 2g

Lamb Stir-Fry

Lamb Stir-Fry

1 pound sirloin of lamb, fat removed, thinly sliced
Marinade:
2 T. fresh lemon juice
1 T. finely minced fresh ginger
2 garlic cloves, minced
2 T. low-sodium soy sauce
1 large egg white
2 T. cornstarch
1/8 to 1/4 tsp. crushed red pepper flakes (optional)
2 C. instant rice, cooked
vegetable oil cooking spray
1 garlic clove minced
2 scallions, white part and 3 inches green, thinly sliced
4 ounces sliced mushrooms
6 ounces snow peas, strings removed
2 T. dry sherry or Chinese cooking wine
1/2 C. low-sodium canned beef broth, fat removed
6 ounces mung bean sprouts
1/4 tsp. sesame oil
Sprigs of fresh cilantro, chopped

Place the lamb in a shallow dish. In a small measuring C., combine the marinade ingredients, whisking until well combined. Pour over lamb, stir, and set aside while you prepare the vegetables and remaining ingredients. Prepare the rice and set aside. Keep warm. Spray a large nonstick skillet or wok with the cooking spray; place over high heat until pan sizzles when tested with a few drops of water. Add the garlic, scallions, and the lamb with marinade. Stir-fry for 2 minutes until lamb is browned. Add the mushrooms and snow peas. Stir-fry for 1 minute. Add the sherry and beef broth; stir until sauce thickens. Just before serving, stir in the bean sprouts and sesame oil. Stir-fry for 1 minute. Divide the rice between 4 plates (we like to use large shallow soup or pasta bowls) and top with 1/4 of the lamb-vegetable mix. Garnish with chopped cilantro. Serve immediately.

Yield: 4 servings
Calories: 412
Fat: 7g
Fiber: 3g

Lobster Salad With Avocado

Lobster Salad With Avocado

1 T. fresh lime juice
2 T. olive oil
1 clove garlic, minced
Salt and pepper to taste
4 green onions, thinly sliced
2 1/2 C. chopped cooked lobster
Avocado slices, tossed with lemon juice
Lettuce leaves
Ripe olives

Combine the lime juice, olive oil, garlic, salt and pepper in a small bowl. Combine green onions and lobster in large bowl. Pour lime dressing over lobster mixture, and gently toss to combine. Clover and refrigerate at least 1 hour. To serve, arrange lettuce leaves on 4 plates. Divide lobster salad among lettuce leaves. Garnish with avocado slices and ripe olives.

Yield: 4 servings
Calories: 245
Fat: 9.3g
Fiber: 3.8g

Crunchy Garlic-Broiled Halibut

Crunchy Garlic-Broiled Halibut

1/3 C. chopped fresh flat-leaf parsley
2 T. olive oil
3 garlic cloves
Six 6-ounce halibut steaks
1/4 C. + 1 1/2 tsp. plain dried bread crumbs

Preheat broiler. Line baking sheet with foil. In mini food processor, combine parsley, oil, garlic and 1 T. + 1 1/2 tsp. water; process until finely chopped. Transfer mixture to small bowl. Place fish on prepared baking sheet; spread each fish steak with a thin layer of parsley mixture. Broil fish 4″ from heat, 3 minutes. Remove fish from broiler; leave broiler on. Add bread crumbs to remaining parsley mixture; stir to combine. Pat an equal amount of bread crumb mixture onto each fish steak; broil 3 minutes longer, until fish flakes easily when tested with a fork.

Yield: 6 servings
Calories: 222
Fat: 8g
Fiber: 0g

Goat Cheese & Herb Stuffed Mushrooms

Goat Cheese & Herb Stuffed Mushrooms

30 Button Mushrooms (2” Diameter)
2 T. Dry White Wine
1 T. Lemon juice
1/2 t salt
White Pepper (or cayenne – optional, for a kick!)
1/2 C Shallots, minced fine
1/4 C Garlic, minced fine
1/4 C Italian Bread Crumbs
3 tsp. Chopped Parsley
3 tsp Chopped Cilantro
1 Goat Cheese, 2 oz log

Preheat oven to 400. Wash mushrooms in bowl of R/T water. Allow mushrooms to soak in water for 15-30 seconds, then remove and let drain in colander. Remove stems and set aside for later use.In a large non-reactive bowl, combine lemon juice, white wine, 1/4 t salt, pinch of pepper (to taste). Place parchment paper on a jellyroll sheet or spray sheet with non-stick spray (Pam). Toss mushroom caps in lemon/wine mixture until well coated and place on jellyroll pan (stem side up). Bake for 17 – 22 minutes until mushroom caps are full of liquid (mushroom liqueur). Transfer caps to a colander (over a bowl) and drain mushroom liqueur) – reserve liquid for later use.Chop mushroom stems in 1/2 to 1/3rd. Spray a large non-stick pan with Pam. Add chopped Mushroom Stems, Garlic and Shallots and sauté over medium heat for 5 – 7 minutes. Add Mushroom liqueur, remaining 1/4 t of salt, and pinch of pepper – cook until nearly dry (6 – 8 minutes). Remove, transfer to a covered bowl and allow to cool to room temperature.Once cooled, transfer mixture to a food processor and pulse 3 – 5 times until mixtures in coarsely ground. Add 1/2 of the bread crumbs, 2 t of each of your fresh herbs (cilantro, parsley) and the goat cheese. Pulse until the mixture is well blended and the mushroom stems are finely chopped.(For topping) Combine remaining bread crumbs, 1 t of each of your herbs (parsley, cilantro).Stuff each mushroom with 1/2 T. of the goat cheese mixture and arrange on a baking sheet (Pam or parchment paper). Dust tops of Mushrooms with topping mixture and bake 10-12 minutes until golden brown.

Yield: 6 servings
Serving Size: 5 Mushrooms

Calories: 107
Fat: 4 g
Fiber: 2 g

Roasted Pork Loin with Rosemary

Roasted Pork Loin with Rosemary

1 1/2 pounds boneless pork loin roast
3 garlic cloves, peeled and mashed
1/2 T. chopped fresh rosemary
1 T. olive oil
1/4 tsp. salt (optional)
vegetable cooking spray
1/3 C. dry white wine
rosemary sprigs for garnish (optional)

With a sharp knife, make slits in the pork every inch or so at regular intervals. Combine the garlic, rosemary, olive oil, pepper, and salt (if using) in a small bowl. Rub the mixture over the roast and refrigerate for at least 2 hours or overnight. Before you are ready to roast the pork, preheat oven to 400°F. Spray an oven proof roasting pan with cooking spray and place the roast in it. Roast until an instant-reading meat thermometer registers 160°F), about 1 1/4 hours, basting once. Transfer the pork to a warmed platter. Keep warm. Pour off any fat in the roasting pan. Deglaze the pan with wine and reduce over high heat, scraping up all the cooked bits, until the wine is reduced by 1/3. To serve, slice in thin slices and spoon the wine sauce over the slices. Garnish with rosemary sprigs, if desired.

Yield: 6 servings
Calories: 203
Fat: 11g
Fiber: 0g

Beef Steaks Provençale

Beef Steaks Provençale

2 lean beef cubed steaks
1 clove garlic, minced
1/2 tsp. dried basil leaves
1/4 tsp. black ground pepper
1 tsp. olive oil
2 small zucchini, thinly sliced
4 cherry tomatoes, halved
1 tsp. grated Parmesan cheese
1/4 tsp. salt

Combine garlic, basil and pepper; divide mixture in half. Press half of seasoning mixture evenly into both sides of cubed steaks; set aside. Heat oil and remaining seasoning mixture in large nonstick frying pan over medium heat. Add tomatoes and zucchini; cook 1 minute. Remove vegetables to warm platter; sprinkle with cheese and keep warm. Increase heat to medium-high; pan-broil steaks 3 to 4 minutes, turning once. Season steaks with salt. Serve with reserved vegetables.

Yield: 2 servings
Calories: 270
Fat: 10g
Fiber: 3g

Jamaican Banana Bread

Jamaican Banana Bread

Cooking spray
2 tablespoons stick margarine, softened
2 tablespoons tub light cream cheese, softened
1 cup sugar
1 large egg
2 cups all-purpose flour
2 teaspoons baking powder
1/2 teaspoon baking soda
1/8 teaspoon salt
1 cup mashed ripe banana
1/2 cup skim milk
2 tablespoons dark rum or 1/4 teaspoon imitation rum extract
1/2 teaspoon grated lime rind
2 teaspoons lime juice
1 teaspoon vanilla extract
1/4 cup chopped pecans, toasted
1/4 cup flaked sweetened coconut
1/4 cup packed brown sugar
2 teaspoons margarine
2 teaspoons lime juice
2 teaspoons dark rum or 1/8 teaspoon imitation rum extract
2 tablespoons chopped pecans, toasted
2 tablespoons flaked sweetened coconut

Preheat oven to 375°. Coat an 8 x 4-inch loaf pan with cooking spray; set aside. Beat 2 tablespoons margarine and cheese at medium speed of a mixer; add 1 cup sugar, beating well. Add egg; beat well. Combine flour, baking powder, baking soda, and salt; stir well. Combine banana and next 5 ingredients (banana through vanilla); stir well. Add flour mixture to creamed mixture alternately with banana mixture, beginning and ending with flour mixture; mix after each addition. Stir in 1/4 cup pecans and 1/4 cup coconut. Pour batter into prepared pan; bake at 375° for 50 to 60 minutes or until toothpick inserted in center comes out clean. Let cool in pan 10 minutes; remove from pan. Let cool slightly on a wire rack. Combine brown sugar and 2 teaspoons each margarine, lime juice, and rum in a saucepan; bring to a simmer. Cook 1 minute; stir constantly. Remove from heat. Stir in 2 tablespoons each pecans and coconut; spoon over loaf.

Yield: 16 servings
Calories: 187
Fat: 5.4g
Fiber: 1.1g

Tofu Fruit Smoothies

Tofu Fruit Smoothies

1 C. frozen mixed berries
1/2 C. white grape juice
1 T. honey
1 firm ripe banana, peeled and sliced
1 (12.3-oz.) package light silken tofu (such as Mori-Nu)

Place all ingredients in a blender; process until smooth.

Yield: 3 servings
Serving size: about 3/4 C.

Calories: 145
Fat: 1.2g
Fiber: 2g

Lasagnette

Lasagnette

2 tsp. olive oil
1 medium onion, finely chopped
2 cloves garlic, minced
8 ounces lean ground turkey breast
1 can (28 ounces) no-salt-added crushed tomatoes
1/2 tsp. salt
1/3 C. fresh basil, finely chopped
6 lasagna noodles (4-1/2 ounces)
6 ounces (3/4 C.) part-skim ricotta cheese
4 T. grated Parmesan cheese
4 ounces part-skim mozzarella cheese, shredded

In large nonstick saucepan, heat oil over low heat. Add onion and garlic and cook, stirring frequently, for 7 minutes or until onion is soft. Add turkey and cook, stirring, 3 minutes or until turkey is no longer pink. Add tomatoes, salt, and cayenne and bring to a boil. Reduce to a simmer and cook 7 to 10 minutes until flavors have come together and sauce is lightly thickened. Remove from heat; stir in basil. Preheat oven to 350°F. Meanwhile, in large pot of boiling water, cook lasagna noodles according to package directions until al dente. Drain. In large bowl, stir together ricotta and 2 T. of Parmesan. Spread 1/2 C. of sauce over bottom of a 9- x 13-inch glass baking dish. Arrange 3 lasagna noodles on top. Spread ricotta mixture over. Sprinkle half the mozzarella over. Top with 1-1/2 C. of remaining sauce. Top with 3 remaining lasagna noodles, sauce, mozzarella, and remaining 2 T. Parmesan. Bake 20 minutes or until set and piping hot.

Yield: 6 servings
Calories: 298
Fat: 12g
Fiber: 3.6g

Chipotle-Maple Sweet Potatoes

Chipotle-Maple Sweet Potatoes

1 pound coarsely chopped peeled sweet potato
2 tablespoons maple syrup
2 tablespoons fat-free milk
1 tablespoon butter
1 1/2 teaspoons adobo sauce
1/4 teaspoon salt
1/8 teaspoon black pepper
1/2 drained canned chipotle chile in adobo sauce, minced

Place potato in a saucepan, and cover with water; bring to a boil. Reduce heat, and simmer 15 minutes or until tender; drain. Return potatoes to pan. Add remaining ingredients; beat with a mixer at medium speed until smooth.

Yield: 4 servings
Serving size: 1/2 cup

Calories: 177
Fat: 3.4g
FIber: 3.4g

Grilled Flank Steak with Roasted-Poblano Relish

Grilled Flank Steak with Roasted-Poblano Relish

6 poblano chilies (about 1 pound)
2 T. chopped fresh cilantro
1 T. fresh lime juice
1/2 tsp. salt, divided
1/4 tsp. black pepper, divided
1 (1-pound) flank steak, trimmed

Prepare grill. Cut poblanos in half lengthwise; discard seeds and membranes. Place poblanos, skin sides down, on grill rack. Grill 15 minutes or until blackened. Place them in a zip-top plastic bag; seal. Let stand 15 minutes. Peel and dice; stir in cilantro, juice, 1/4-tsp. salt, and 1/8-tsp. black pepper. Sprinkle steak with 1/4-tsp. salt and 1/8 tsp. black pepper. Place on grill rack; grill eight minutes on each side or until thermometer registers 145 degrees (medium-rare) or until desired degree of doneness. Remove from grill; let stand five minutes. Cut steak diagonally across the grain into thin slices. Serve with relish.

Yield: 4 servings
Serving Size: 3 ounces steak and about 1/3 C. relish

Calories: 239
Fat: 10.9g
Fiber: 2.1g

Fiery Chipotle Baked Beans

Fiery Chipotle Baked Beans

4 ounces chorizo, thinly sliced
2 1/2 cups chopped onion
1 cup fat-free, less-sodium chicken broth
1/3 cup packed brown sugar
1/3 cup cider vinegar
1/3 cup bottled chili sauce
1/3 cup dark molasses
2 teaspoons dry mustard
2 teaspoons chipotle chile powder
1/4 teaspoon salt
1/4 teaspoon ground cloves
1/4 teaspoon ground allspice
1 (15-ounce) can black beans, rinsed and drained
1 (15-ounce) can kidney beans, rinsed and drained
1 (15-ounce) can pinto beans, rinsed and drained

Preheat oven to 325°. Heat a Dutch oven over medium-high heat. Add chorizo; sauté 2 minutes. Add onion; sauté 5 minutes, stirring occasionally. Stir in broth and remaining ingredients; bake uncovered at 325° for 1 hour.

Yield: 10 servings
Serving size: 1/2 cup

Calories: 245
Fat: 5.4g
Fiber: 8g

Orange Banana-Nut Bread

Orange Banana-Nut 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 1/2 tablespoons grated orange rind
3 tablespoons fresh orange juice
1/3 cup chopped walnuts
Cooking spray

Preheat oven to 350º. Lightly spoon flour into dry measuring cups, and level with a knife. Combine the flour, baking soda, and salt, stirring with a whisk. Place sugar and butter in a large bowl; beat with a mixer at medium speed until well blended (about 1 minute). Add eggs, 1 at a time, beating well after each addition. Add banana, rind, and juice; beat until blended. Add flour mixture; beat at low speed just until moist. Stir in walnuts; spoon batter into an 8 1/2 x 4 1/2-inch loaf pan coated with cooking spray. Bake at 350° for 1 hour and 5 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: 1 loaf, 16 servings
Calories: 178
Fat: 5.4g
Fiber: 1.2g

Prosciutto with Melon

Prosciutto with Melon

One 2″ wedge honeydew melon
1/2 ounce thinly sliced prosciutto
1 lime wedge

Wrap or drape honeydew with prosciutto; serve with lime wedge.

Yield: 1 serving
Calories: 72
Fat: 2g
FIber: 1g

Cheese-Stuffed Baked Sole

Cheese-Stuffed Baked Sole

3/4 pound all-purpose potatoes, peeled and thinly sliced
3 cloves garlic, peeled
3/4 tsp. salt
1/2 C. shredded reduced-fat sharp Cheddar cheese (2 ounces)
1/2 C. chopped fresh basil
4 skinless sole fillets (5 ounces each)
3 T. plain dried breadcrumbs
2 large tomatoes, coarsely chopped
3 T. no-salt-added tomato paste
2 tsp. olive oil
2 T. grated Parmesan cheese

In a medium pot of boiling water, cook the potatoes and garlic until tender, about 12 minutes. Drain, reserving 2 T. of the cooking liquid. Transfer the potatoes, garlic, and reserved cooking liquid to a bowl and mash with 1/4 tsp. of the salt until almost smooth. Stir in the Cheddar and 1/4 C. of the basil. Preheat the oven to 400°F. Lay the sole on a work surface, skinned-side down, and sprinkle with 2 T. of the breadcrumbs. Spoon the potato mixture onto the fillets and roll up from one short end. Place the fish rolls on a plate. In a 9-inch square glass baking dish, combine the tomatoes, tomato paste, oil, the remaining 1/4 C. basil, and 1/2 tsp. salt. Place the fish rolls, seam-side down, on top of the tomato mixture. Cover with foil and bake for 20 minutes. Uncover, sprinkle with the Parmesan and the remaining 1 T. breadcrumbs, and bake, uncovered, for 15 minutes, or until the fish is just opaque and piping hot.

Yield: 4 servings
Calories: 304
Fat: 7.5g
Fiber: 3g

Cardamom Banana Bread with Pistachios

Cardamom Banana Bread with Pistachios

2 cups all-purpose flour
3/4 teaspoon baking soda
1/2 teaspoon salt
1/2 cup granulated sugar
1/2 cup packed brown sugar
1/4 cup butter, softened
2 large eggs
1 1/2 cups mashed ripe banana (about 3 bananas)
1/3 cup reduced-fat sour cream
1/2 teaspoon ground cardamom
1/3 cup finely chopped pistachios
Cooking spray

Preheat oven to 350°. Lightly spoon flour into dry measuring cups, and level with a knife. Combine the flour, baking soda, and salt, stirring with a whisk. Place sugars 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, sour cream, and cardamom; beat until blended. Add flour mixture; beat at low speed just until moist. Stir in pistachios. Spoon batter into a 9 x 5-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 bread completely on wire rack.

Yield: 1 loaf, 16 servings
Calories: 185
Fat: 5.5g
Fiber: 1.3g

Herb Venison Paillards and Winter Vegetables

Herb Venison Paillards and Winter Vegetables

1 1/4 lb. venison leg, cut into 4 equal portions
1 T. balsamic vinegar
salt (optional) and freshly ground pepper
1/3 C. mixed fresh herbs (thyme, savory, and rosemary), finely chopped
1/3 C. chopped fresh parsley
1 C. julienned carrots
1 C. julienned rutabaga
1 C. julienned fresh fennel
1 C. julienned leeks
olive oil cooking spray
1 tsp. olive oil
1/3 C. dry white wine or canned fat-free low-sodium chicken broth
2 tsp. Dijon mustard
1/2 C. evaporated skim milk

Using a flat mallet or the back of a heavy skillet, lb. the venison very thin. Brush the resulting paillards with balsamic vinegar and season with salt (if using) and freshly ground pepper. In a shallow dish, combine the mixed herbs and half of the parsley. Dredge the venison paillards in the herb mixture, coating both sides. Set aside for about 15 minutes. Meanwhile, fill a large skillet with about 1 inch of water. Place a vegetable steamer over it and fill with the vegetables, keeping like kinds together. Bring the water to a boil, reduce heat, cover, and steam the vegetables for about 10 minutes, until cooked crisp.
Just as the vegetables are finishing, spray a large nonstick skillet with cooking spray and set over high heat. Add the olive oil and when it sizzles, add the venison paillards and quickly saute for 2 minutes on each side. Transfer the paillards to a heated platter and sprinkle with remaining parsley. Keep warm. Add the white wine to the venison skillet and bring to a boil to deglaze the skillet, scraping up any browned bits. Whisk in the mustard and the evaporated skim milk. Cook, stirring, until reduced slightly, about 2 minutes. To serve, divide the steamed vegetables between 4 heated dinner plates, arranging the vegetables in a half circle on one side of the plate. Place a venison paillard next to the vegetables and spoon the mustard sauce over the venison and vegetables. Serve immediately.

Yield: 4 servings
Calories: 277
Fat: 5g
Fiber: 3g

Steamed Cabbage

Steamed Cabbage

4 C. package shredded cabbage
1 T. reduced-fat soft margarine
1 T. fresh lemon juice
1/2 tsp. Dijon mustard
Salt and freshly ground pepper to taste

Place shredded cabbage in a vegetable steamer (we sometimes use a colander) set over a pan of slowly boiling water. Cover and steam for 7 to 8 minutes, until tender but still crisp. Place margarine, lemon juice, and mustard in a small microwave-safe dish. Microwave on HIGH for 10 to 15 seconds, until margarine melts. Stir and drizzle over steamed cabbage, tossing gently to coat evenly. Season with salt (if using) and pepper.

Yield: 4 servings
Calories: 34
Fat: 2g
Fiber: 2g

Toni’s Banana Bread

Toni’s Banana Bread

1 cup mashed ripe banana (about 2 medium)
2/3 cup sugar
1/4 cup vegetable oil
1/4 cup egg substitute or 1 large egg white
1 large egg
1 3/4 cups all-purpose flour
1 1/4 teaspoons cream of tartar
3/4 teaspoon baking soda
1/2 teaspoon salt
Cooking spray

Preheat oven to 350°. Combine first 5 ingredients in a large bowl; beat with a mixer at medium speed until smooth. Lightly spoon flour into dry measuring cups, and level with a knife. Combine flour, cream of tartar, baking soda, and salt in a bowl, stirring with a whisk. Add the flour mixture to banana mixture, stirring just until moist. Spoon the batter into an 8 x 4-inch loaf pan coated with cooking spray. Bake at 350° for 40 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 rack. Note: To freeze individual slices, place in heavy-duty zip-top plastic bags. Remove excess air from bags; seal and freeze for up to 1 month. To thaw, let stand at room temperature.

Yield: 12 servings (serving size: 1 slice)
Calories: 174
Fat: 5.3g
Fiber: .9g

Baked Chiles Relienos with Tomato Ancho Sauce

Baked Chiles Relienos with Tomato Ancho Sauce

4 medium to large poblano chile peppers
1/2 T. olive oil
2 T. onion, chopped
1/2 C. canned black beans, drained
1/2 C. cooked rice
1/4 tsp. dried oregano
Salt to taste
4 ounces cubed Monterey Jack cheese, divided
2 T. fresh cilantro, finely chopped

For the sauce:
2 medium to large ancho chiles
8 ounces tomato sauce
1/4 C. water
Salt to taste

Roast poblanos under a broiler or over a gas flame until blackened on all sides and shriveled. Place peppers in a large bowl and cover with plastic wrap, allowing peppers to steam for 20 minutes. Carefully remove skin, seeds and membranes from peppers, reaching the inside by making a slit halfway down the side of each pepper. Meanwhile, soak anchos in hot water for 30 minutes. Drain. Remove stems, seeds and membranes from anchos before cutting into small pieces. Add to a blender along with tomato sauce, water and salt and blend until smooth. Reserve ancho mixture. Heat oil in a large skillet over medium heat and add onions. Sauté until translucent, 5-7 minutes. Mash black beans lightly with the back of a fork and add to the skillet along with rice, oregano and salt. Stir and cook until mixture is heated through. Heat oven to 350°. Spray a baking pan with cooking spray and place poblanos in a row in the pan. Using a tsp., carefully fill the peppers with the black bean and rice mixture, adding a few cubes of cheese into the center of the filling in each pepper. Close the slit in each pepper by securing with a toothpick. Top the peppers with the ancho sauce and bake for 25 minutes. Top peppers with the remaining cubes of cheese (you can use shredded cheese here if you like) and bake a few minutes more, until cheese is melted. Top with cilantro and serve.

Yield: 4 appetizer sized servings
Calories: 213
Fat: 11g
Fiber: 4g

Crustless Tomato-Pepper Quiche

Crustless Tomato-Pepper Quiche

2 tsp. olive oil
2 medium red bell peppers, diced
1 medium green bell pepper, diced
1 medium onion, minced
1 C. chopped tomato
2 whole eggs
3 egg whites
1 C. low-fat (1%) milk
1/4 C. grated Parmesan cheese
1/4 tsp. salt
1/4 tsp. black pepper
2/3 C. flour
1 C. bottled salsa

Preheat oven to 350°F. Spray 9-inch quiche pan without a removable bottom) or 7- x 11-inch baking pan with nonstick cooking spray. In a large nonstick skillet, heat oil over low heat. Add red and green bell peppers and onion, and cook, stirring frequently, until vegetables have softened, about five minutes. Stir in tomato and cook until almost all liquid has evaporated, about five minutes. Transfer vegetables to a large mixing bowl and set aside to cool to room temperature. In a large bowl, beat together whole eggs and egg whites. Stir in milk, Parmesan, salt and black pepper, and mix until well combined. Whisk in flour. Transfer vegetables to prepared pan. Pour egg mixture over vegetables and bake until eggs are just set, about 35 minutes. Cool quiche 10 minutes before cutting into six wedges. Serve topped with salsa.

Yield: 6 servings
Calories: 169
Fat: 5.1g
Fiber: 1.8g

Easy Green Grape Granita

Easy Green Grape Granita

3 C. seedless green grapes
2 T. 100 percent apple juice
juice of 1 lime
1 fresh mint leaf (optional)

Blend grapes, juices and mint until smooth. Freeze mixture in shallow baking pan until it’s almost solid — 1 to 2 hours depending on your freezer. Remove from freezer, break up pieces and blend in blender again. Serve with lime wedge.

YIELD: 4 servings
Calories: 91
Fat: 1g
Fiber: 1g

Bow Ties with Green Chilies & Shrimp Sauce

Bow Ties with Green Chilies & Shrimp Sauce

1/3 C. canned chicken broth diluted with 1/3 C. water, or 2/3 C. homemade chicken broth
16 medium shrimp, unshelled
2 garlic cloves, peeled
1/3 C. reduced-fat sour cream
1/4 C. chopped fresh basil leaves
8 ounces bow-tie pasta
1 1/2 C. carrot matchsticks
2 tsp. olive oil
1 medium onion, chopped
1 can (4 ounces) diced mild green chilies, drained
4 C. (loosely packed) stemmed spinach, cut into 1/2-inch-wide strips
1 lemon, cut into wedges

In a medium saucepan, bring diluted broth to a boil over medium-high heat. Add shrimp and garlic, and return to a boil. Cover, reduce heat to medium and simmer until shrimp are just cooked, about two minutes. Reserving cooking liquid, transfer shrimp and garlic to a plate and set aside until cool enough to handle. Shell and devein shrimp, then place in food processor and process to form a paste. Add sour cream and continue processing until smooth and well combined. Add cooked garlic and about 1/3 C. of reserved cooking liquid and process to puree garlic. Stir in half of basil and set sauce aside. In a large pot of boiling water, cook pasta according to package directions. About two minutes before pasta is done, add carrot matchsticks. Meanwhile, in a small nonstick skillet, heat oil over medium-high heat. Add onion and green chilies and cook until onion begins to soften, about three minutes. Stir in shrimp sauce and remaining 2 T. basil and remove from heat. Place spinach in serving bowl. Drain pasta and carrots in a colander, then add hot pasta to serving bowl. Add shrimp sauce and toss to distribute ingredients. Serve with lemon wedges.

Yield: 4 servings
Calories: 306
Fat: 5.8g
Fiber: 6.9g

Cajun Grilled Duck with Tomato-Melon Salsa

Cajun Grilled Duck with Tomato-Melon Salsa

1 tsp. dried thyme
1 tsp. black pepper
1 tsp. salt
1/2 tsp. sugar
1/2 tsp. garlic powder
1/2 tsp. onion powder
1/4 tsp. cayenne pepper
4 skinless, boneless duck breast halves (about 5 ounces each)
2 T. red currant jelly
4 tsp. balsamic vinegar
2 tsp. Dijon mustard
3 C. cubed (1/2-inch) cantaloupe
3/4 C. cubed (1/2-inch) cucumber
1/2 C. cubed (1/2-inch) tomato
1/3 C. minced red onion

In small bowl, stir together thyme, black pepper, 3/4 tsp. salt, sugar, garlic powder, onion powder, and cayenne. Rub the spice mixture over both sides of the duck. Preheat a grill to medium heat. Lightly oil a grill rack. Cook duck 8 to 10 minutes, turning over once, until medium-rare. Remove and set aside. Meanwhile, in medium bowl, whisk together remaining 1/4 tsp. salt, currant jelly, vinegar, and mustard until well combined. Add cantaloupe, cucumber, tomato, and red onion and toss to combine. Slice duck crosswise on the diagonal. Serve with tomato-melon salsa.

Yield: 4 servings
Calories: 213
Fat: 2.9g
Fiber: 2g

Thai Green Chicken Curry

Thai Green Chicken Curry

1/2 C. cilantro, including roots if there are any
3 fresh jalapeno peppers, halved and seeded
3 scallions, cut into large chunks
3 cloves garlic, peeled
1 T. olive oil
1 1/2 tsp. grated lime zest
2 T. fresh lime juice
2 tsp. soy sauce
1 tsp. anchovy paste
1 tsp. ground ginger
1 tsp. ground cumin
1 tsp. ground coriander
1/2 tsp. salt
3 large carrots, quartered lengthwise and thinly sliced crosswise
1 pound small red potatoes, cut into 1/2-inch chunks
2 pounds skinless, boneless chicken thighs, cut into 1-inch chunks
1 1/2 C. milk
3/4 tsp. coconut extract
1 1/2 C. frozen peas

In a blender or mini food processor, combine cilantro, jalapenos, scallions, garlic, oil, lime zest, lime juice, soy sauce, anchovy paste, ginger, cumin, coriander, and salt. Puree to a paste. In large nonstick skillet, cook paste 5 minutes over low heat. Add carrots, potatoes, and 3/4 C. water and bring to a boil. Reduce to a simmer and cook 5 minutes. Add chicken and cook 5 minutes or until no longer pink. Stir in milk and coconut extract and simmer 10 minutes or until chicken is cooked through. (The mixutre will appear slightly curdled; this is not a problem.) Stir in peas and cook 3 minutes or until heated through.

Yield: 6 servings
Calories: 367
Fat: 11g
Fiber: 5g

Banana Bread

Banana Bread

3/4 cup all-purpose flour
3/4 cup whole wheat flour
1 teaspoon baking powder
1 teaspoon baking soda
1/4 cup sugar
2 tablespoons margarine, melted
3 medium-size ripe bananas, peeled and mashed
1 egg, lightly beaten
Cooking spray

Combine first 4 ingredients in a large bowl. Combine sugar and next 3 ingredients; add to flour mixture, stirring just until dry ingredients are moistened. Pour batter into an 8 1/2 -x4 1/2-x3-inch loafpan coated with cooking spray. Bake at 350 degrees for 50 minutes or until a wooden pick inserted in center comes out clean. Cool in pan on a wire rack 10 minutes; remove from pan, and let cool completely on wire rack.

Yield: 16 (1/2–inch) slices
Calories: 96
Fat: 2.1g
Fiber: 1.7g

The Best Pineapple Cheesecake

The Best Pineapple Cheesecake

Graham Cracker Crust:
butter-flavored cooking spray
14 double graham cracker cookies, finely crushed (1 C.)
2 T. butter, melted
Pineapple Cheesecake:
1/2 C. non-fat buttermilk
1 slice white bread
1/3 C. part-skim ricotta cheese
1 large egg
2 T. natural vanilla
6 packets DiabetiSweet
1/4 C. water
1 12-ounce can crushed pineapple, packed in natural juice, well drained

To prepare crust: Preheat the oven to 350°F. Lightly coat a 9″ pie pan with cooking spray. In a medium bowl, thoroughly mix the graham cracker crumbs and melted butter. Press into prepared pan. Bake for 15 minutes, until lightly browned. (Since ovens vary in temperature, check after 12 minutes. Do not allow it to over-brown.) Cool before filling. To prepare filling: In a food processor or blender, combine everything except the pineapple. Process until smooth. Fold in crushed pineapple. Bake for 45 minutes, until set. Cool in refrigerator. Note: The filling can be baked without the crust.

Yield: 6 servings
Calories: 190
Fat: 8g
Fiber: 1g

Spinach Ravioli in Herbed Tomato Broth

Spinach Ravioli in Herbed Tomato Broth

Olive oil cooing spray
2 shallots, minced
1 10-ounce box frozen chopped spinach, defrosted
1 C. nonfat ricotta cheese
1 large egg
3 T. grated Parmesan cheese
1/4 tsp. freshly ground pepper, or to taste
2 T. minced fresh basil
6 dozen wonton wrappers, about 1 lb.
1 T. unbleached flour, approximately
2 C. (472 ml) dry white wine
1 quart chicken stock
1 medium onion, peeled, sliced, and separated into rings
2 T. minced fresh jalapeño chilies
2 T. minced fresh ginger
4 quarts water
1/4 tsp. salt, optional
1/2 C. loosely packed fresh basil leaves, shredded
1 small fresh tomato, peeled, seeded, and chopped

Coat a heavy nonstick sauté pan with cooking spray and sauté the shallots until wilted, about 4 minutes. Squeeze as much liquid as possible from the spinach. Add to the sauté pan with the ricotta, yolk of egg, Parmesan cheese, pepper, and minced basil. Remove from heat, stir until well blended. Place a wonton wrapper on a flat surface, covering the remaining wrappers with a dampened paper towel to prevent drying out. Place 1 rounded tsp. (5ml) of spinach mixture in the center of the wonton wrapper. Beat egg white with fork. Brush edges of wonton wrapper with egg white. Cover with another wrapper and press edges to seal. Trim edges with a pastry wheel and place finished ravioli on a lightly floured cloth. Repeat until all filling is used. In a large saucepan, bring wine, stock, onion, chilies, and ginger to a boil. Reduce heat to medium-low; simmer for 5 minutes. Meanwhile in a large pot, bring water and salt (if using) to a gentle boil. Add raviolis. After they rise to the surface, cook until tender about 1 minute for al dente. Remove with a slotted spoon; drain well. Stir basil and tomatoes into hot broth. Arrange 6 cooked raviolis on each of 6 heated plates. Ladle hot broth over the raviolis. Serve immediately.

Yield: 6 servings
Calories: 370
Fat: 3g
Fiber: 4g

South-of-the-Border Rice

South-of-the-Border Rice

butter-flavored cooking spray
1/2 C. chopped onion
2 C. canned no-salt, no-fat chicken broth
2 C. raw instant rice
1/4 C. shredded carrot
1/4 tsp. ground cumin
1/8 tsp. cayenne pepper
1/4 C. thinly sliced scallion

Lightly coat a medium nonstick saucepan with cooking spray. Add the onion and saut� over medium heat until the onion wilts, about 4 minutes. Add the broth and bring to a boil. Stir in the rice, carrot, cumin, and cayenne pepper. Cover and remove from heat. Let stand for 5 minutes. Fluff with a fork and serve with a sprinkling of sliced scallions.

Yield: 6 servings
Calories: 133
Fat: 0g
Fiber: 1g

Roasted Whole Cauliflower

Roasted Whole Cauliflower

1 head cauliflower, about 4 lb.
3 T. reduced-fat margarine, at room temperature
1 T. fresh lemon juice
1 T. chopped fresh dill or 1 tsp. (5 ml) dried dill weed
1 T. chopped fresh parsley
1 tsp. grated lemon zest
1 large clove garlic, minced
1/2 tsp. ground cumin
Pinch cayenne pepper

Preheat oven to 350°F. Trim and discard all leaves off the cauliflower. Cut stem flush with the bottom of the head to allow it to sit steadily. In a small bowl, cream together remaining ingredients. Spread mixture evenly over the top and sides of the cauliflower. Place in a large oven-roof casserole and cover tightly with aluminum foil. Roast until cauliflower is fork-tender, about 1 1/4 hours. Carefully transfer whole cauliflower to a large heated serving platter. Spoon any pan juices over the top and serve at once.

Yield: 12 servings
Calories: 31
Fat: 2g
Fiber: 2g

Cod with Caesar Crust

Cod with Caesar Crust

1/4 C. low-fat mayonnaise dressing
2 T. freshly grated Parmesan cheese
1 T. fresh lemon juice
1/2 tsp. salt
1/2 tsp. anchovy paste (optional)
1/4 tsp. freshly ground pepper
1/2 C. fresh bread crumbs (1 slice bread)
3 T. chopped fresh parsley
4 cod fillets (6 oz. each)
Lemon wedges

Preheat oven to 450*F. Combine mayonnaise, parmesan cheese, lemon juice, salt, anchovy paste, and pepper in a small bowl. Combine bread crumbs and parsley on a sheet of wax paper. Spread one side of each cod fillet with mayonnaise mixture, then dip coated side into crumbs to coat. Place crumb side up on a jelly roll pan which has been sprayed with nonstick cooking spray. Bake 15 to 20 minutes or until fish is cooked through and bread crumbs begin to brown. Serve with lemon wedges.

Yield: 4 servings
Calories: 210
Fat: 6g
FIber: 0g