Beef-Broccoli Lo Mein

Beef-Broccoli Lo Mein

4 C. hot cooked Spaghetti (about 8oz. uncooked)
1 tsp. dark Sesame Oil
1 T. Peanut Oil
1 T. minced, peeled, fresh Ginger
4 cloves Garlic, minced
1 1/2 C. vertically sliced Onions
3 C. chopped Broccoli
1 (1lb) Flank Steak, trimmed and cut across the grain in thin strips
3 T. low sodium Soy Sauce
2 T. Brown Sugar
1 T. Oyster Sauce
1 T. Chili Paste with Garlic

Combine pasta and sesame oil and toss well to coat. Heat peanut oil in a large nonstick skillet over medium high heat. Add ginger and garlic; sauté 30 seconds. Add broccoli and onionl sauté 3 minutes. Add steak and sauté 5 minutes or until done. Add pasta, soy sauce and remaining ingredients, cook 1 minute or until heated through, stirring constantly.

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

Calories: 327
Fat: 9.3g
Fiber: 2.9g

Mediterranean Spinach Strata

Mediterranean Spinach Strata

2 (8-ounce) loaves French bread baguette, cut into 1-inch-thick slices
Cooking spray
1 cup chopped onion
4 garlic cloves, minced
1 (8-ounce) package presliced mushrooms
1 T. all-purpose flour
2 (7-ounce) bags baby spinach
1/2 tsp. salt, divided
1/2 tsp. black pepper, divided
3 cups thinly sliced plum tomato (about 1 pound)
1 (4-ounce) package crumbled feta cheese
3/4 cup (3 oz.) grated Asiago cheese, divided
3 cups fat-free milk
2 T. Dijon mustard
1 1/2 tsp. dried oregano
5 large eggs, lightly beaten
4 large egg whites, lightly beaten

Preheat oven to 350°. Place bread slices in a single layer on a baking sheet. Bake at 350° for 12 minutes or until lightly browned. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add onion, garlic, and mushrooms; sauté 5 minutes or until tender. Sprinkle flour over mushroom mixture; cook 1 minute, stirring constantly. Add 1 bag of spinach; cook 3 minutes or until spinach wilts. Add remaining spinach; cook 3 minutes or until spinach wilts. Stir in 1/4 tsp. salt and 1/4 tsp. pepper. Place half of bread slices in bottom of a 13 x 9-inch baking dish coated with cooking spray. Spread spinach mixture over bread. Top with tomato slices; sprinkle evenly with feta and half of Asiago cheese. Arrange remaining bread slices over cheese. Combine 1/4 tsp. salt, 1/4 tsp. pepper, milk, and remaining ingredients, stirring well with a whisk. Pour over bread; sprinkle with remaining Asiago cheese. Cover and chill 8 hours or overnight. Preheat oven to 350°. Uncover strata; bake at 350° for 40 minutes or until lightly browned and set. Serve warm.

Yield: 10 servings
Calories: 287
Fat: 9.4g
Fiber: 3.1g

Pumpkin Cauliflower Panache

Pumpkin Cauliflower Panache

6 cups cauliflower florets
2 T. grated Parmesan cheese, divided
1/2 tsp. salt, divided
1/4 tsp. pepper, divided
Cooking spray
2 cups cubed cooked fresh pumpkin or 1 1/2 cups canned unsweetened pumpkin
1/4 cup fat-free sour cream
1/3 cup fresh breadcrumbs
1 T. minced fresh parsley

Preheat oven to 350°. Steam cauliflower, covered, 4 minutes or until crisp-tender, and drain. Combine steamed cauliflower, 1 T. cheese, 1/4 tsp. salt, and 1/8 tsp. pepper in a 2-quart casserole coated with cooking spray, and toss gently. Place pumpkin in a food processor, and process until smooth. Add 1/4 tsp. salt, 1/8 tsp. pepper, and sour cream, and pulse until smooth. Spoon the pumpkin mixture over cauliflower. Combine 1 T. cheese, breadcrumbs, and parsley; sprinkle over pumpkin mixture. Bake at 350° for 15 minutes.

Yield: 6 servings (serving size: 1 cup)
Calories: 57
Fat: .9g
Fiber: 2.9g

Speckled Corn Bread

Speckled Corn Bread

1 tsp. stick margarine or butter
Cooking spray
1 cup frozen whole-kernel corn, thawed
1 cup chopped red bell pepper
1 1/3 cups self-rising yellow cornmeal mix
2/3 cup self-rising flour
1 tsp. sugar
1/8 tsp. ground red pepper
1 1/4 cups fat-free milk
2 large egg whites, lightly beaten

Preheat oven to 400°. Melt margarine over medium-high heat in a nonstick skillet coated with cooking spray. sauté corn and bell pepper for 8 minutes or until corn is lightly browned and bell pepper is tender; stir frequently. Cool. Combine vegetable mixture, cornmeal mix, flour, sugar, and ground red pepper in a large bowl; add milk and egg whites, stirring until moist. Pour batter into a 9-inch round cake pan coated with cooking spray. Bake at 400° for 30 minutes or until a wooden pick inserted in center comes out clean. Remove from pan; cool completely on a wire rack. Note: Substitute 1 1/3 cups plain yellow cornmeal, 2 tsp. baking powder, and 1/2 tsp. salt for 1 1/3 cups self-rising yellow cornmeal mix, if desired.

Yield: 12 servings (serving size: 1 wedge)
Calories: 100
Fat:1g
Fiber: .5g

Green Bean Casserole

Green Bean Casserole

Vegetable cooking spray
1/4 cup finely chopped onion
2 T. all-purpose flour
1 cup skim milk
1/2 cup (2 oz.) shredded reduced-sodium, reduced-fat Swiss cheese
1/2 cup low-fat sour cream
1 tsp. sugar
1/2 tsp. salt
2 (9-ounce) packages frozen French-style green beans, thawed and drained
1 1/2 cups herb-seasoned stuffing mix
2 tsp. margarine, melted
1 egg white, lightly beaten

Coat a medium saucepan with cooking spray, and place over medium heat until hot. Add onion; sauté 5 minutes or until tender. Add flour, and cook 1 minute, stirring constantly. Gradually add the milk, stirring until blended. Stir in cheese, sour cream, sugar, and salt; cook 5 minutes or until thickened and bubbly, stirring constantly. Place green beans in an 8-inch square baking dish; pour the sauce over beans. Combine stuffing mix, margarine, and egg white in a bowl; stir well, and sprinkle over green bean mixture. Bake at 350° for 25 minutes or until thoroughly heated.

Yield: 8 servings (serving size: 1/2 cup)
Calories: 139
Fat: 4.7g
Fiber: 2.1g

Lasagne Style Spaghetti Squash

Lasagne Style Spaghetti Squash

1 spaghetti squash, halved lengthwise and seeded
1 onion, chopped
2 T. minced garlic
2 (14 ounce) cans stewed tomatoes
1 T. dried basil
1 cube vegetable bouillon
black pepper to taste
1 (15 ounce) can black olives, chopped
1 cup shredded mozzarella cheese
1 cup shredded Parmesan cheese

Preheat oven to 325 degrees F (165 degrees C). Spray a baking sheet with a thin layer of cooking spray. Place squash halves cut side down on the baking sheet. Bake squash 35 minutes in the preheated oven, or until a knife can be easily inserted. Remove from oven, and cool. Meanwhile, spray a non-stick saucepan with cooking spray. Over medium heat, sauté the onion and garlic until golden brown. Stir in tomatoes, basil, bouillon cube, and black pepper. Cook for about 15 minutes, or until you have a medium thick sauce. Remove squash strands with a fork, reserving the shells. Layer each half with a spoonful of the sauce, a layer of spaghetti squash strands, olives, and mozzarella cheese. Repeat layers until shells are full, or until all of the ingredients are used. Top with Parmesan cheese. Bake for 20 minutes in the preheated oven, or until Parmesan cheese melts.

Makes 6 servings
Calories: 287
Total Fat: 16g
Dietary Fiber: 5.8g

Shredded Brussels Sprouts

Shredded Brussels Sprouts

1 1/2 pounds Brussels sprouts
4 T. (1/2 stick) unsalted butter
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
2 tsp. water
Juice of 1/2 lime

Soak whole sprouts in a large bowl of cold, salted water to clean. Then trim and discard ends and any bitter outer leaves. Cut each in half lengthwise, then slice thinly across width. Melt butter in a large skillet over medium-high heat. sauté sprouts with salt and pepper until they start to brown. Add water and cook until barely limp, about 4 minutes. (The water changes the action from sautéing to steaming.) Stir in lime juice and serve immediately.

Mushroom-Chive Pilaf

Mushroom-Chive Pilaf

1 T. olive oil
1/2 C. minced fresh onion
1 garlic clove, minced
2 C. low-salt chicken broth
1/2 tsp. salt
1/2 tsp. white pepper
1 C. uncooked basmati rice
1/4 C. chopped chives
1/4 C. thinly sliced green onions
1 (8-oz.) package mushrooms, chopped

Heat oil in a medium saucepan over medium-high heat. Add onion and garlic, and sauté 2 minutes. Add broth, salt, and pepper. Bring to a boil; add rice. Cover, reduce heat, and simmer 35 minutes. Remove from heat; let stand 5 minutes. Stir in chives, green onions, and mushrooms.

Servings: 6
Calories 161
Fat 3.2g

Broiled Salmon With Tarragon-Citrus Relish

Broiled Salmon With Tarragon-Citrus Relish

1 T. canola oil
6 salmon fillets, 4 to 5 oz. each
salt to taste
freshly ground black pepper
1 grapefruit, peeled and cut into sections (remove all membranes)
2 oranges, peeled and cut into sections (remove all membranes)
juice of 1 lemon
1 tsp. chopped, fresh tarragon

Preheat the broiler. To make the citrus relish, combine the grapefruit and orange sections in a mixing bowl. Add the lemon juice and tarragon and set aside. (This can be made in advance and stored in the refrigerator for up a day or two. The relish should be served at room temperature.) Brush the fillets with oil and season generously with salt and pepper. Place the seasoned fillets on a non-stick baking sheet. Broil the fillets for 3 to 4 minutes on each side, turning only once. (Thin fillets will take less time, thicker fillets will take more.) Place the fillets on warmed plates, top with citrus relish and serve immediately.

Servings: 6
Calories: 230
Fat: 7 g

Tofu Cutlets Parmesan

Tofu Cutlets Parmesan

1 onion, chopped
2 C. tomato sauce
1 tsp garlic powder
1 tsp dried oregano
2 pkgs Silken Lite Tofu Extra Firm
1/2 C. egg substitute
3/4 C. Italian seasoned bread crumbs
4 oz. reduced-fat mozzarella cheese, grated
4 oz. Parmesan cheese, grated

Preheat oven to 350° F. Coat a large skillet with nonstick cooking spray, then sauté onion until wilted, about 3 minutes. Put tomato sauce in a saucepan and add onion and seasonings. Simmer for 15 minutes. Meanwhile, slice each package of Mori-Nu® Silken Lite Tofu Extra Firm lengthwise into 3 pieces. Drain on paper towels for 15 minutes. Heat a medium skillet. Dip each tofu slice into egg substitute, then coat with bread crumbs. Fry until delicately brown (3-4 minutes). Line a baking pan with a little sauce and then layer in the cutlets, adding more sauce and some grated cheese between the layers, leaving some cheese for sprinkling on top. Bake for 20 minutes, or until heated through and cheese is melted.

Yield: 6 servings
Calories 130
Fat 4.6g

Texas Blue Cheese Slaw

Texas Blue Cheese Slaw

4 C. finely shredded savoy cabbage
1/2 C. minced green onions
1/2 C. minced green bell pepper
2 T. minced fresh dill
1 C. nonfat plain yogurt
2 T. sour cream
3 T. Vine Village California Sherry Vinegar
1 T. honey
3 oz. blue cheese
herbal salt substitute and pepper — to taste

In a large bowl combine cabbage, onions, bell pepper, and dill. Blend together yogurt, sour cream, vinegar, honey, and blue cheese. Toss dressing with cabbage mixture. Add salt substitute and pepper to taste.

6 servings
110 Calories
5g Fat

Red Cabbage & Onions

Red Cabbage & Onions

1 tsp. olive oil
1 1/2 lb red cabbage, cored, cut into 2-inch pieces, and layers separated
1/2 lb red onions, cut into 1-inch pieces and layers separated
2 tsp. finely chopped fresh thyme
1/2 tsp. salt
1/4 tsp. black pepper

Heat oil in a 12-inch nonstick skillet over moderately high heat until hot but not smoking, then sauté cabbage, onions, thyme, salt, and pepper, stirring, 3 minutes. Cover skillet and reduce heat to moderate, then cook, stirring occasionally, until cabbage is tender, about 12 minutes more.

Makes 4 servings
Each serving contains about 68 calories and 1 gram fat

Flank Steak with Parsley & Lemon

Flank Steak with Parsley & Lemon

1 flank steak (1-1/4 to 1-1/2 lbs.), well trimmed
Salt
4 tsp. olive oil
1/4 tsp. grated lemon peel
1 T. fresh lemon juice
1 T. chopped fresh parsley
1 clove garlic, chopped
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
Mashed New Potatoes
Freshly ground black pepper

Heat broiler. Lightly sprinkle both sides of steak with salt and pepper. Broil 5 inches from heat 4 to 5 minutes per side for medium-rare (145 degrees F). Transfer to carving board. Cover and let stand 5 minut Make Garlic-Parsley Sauce: Meanwhile, whisk together all sauce ingredients in small bowl. Slice steak diagonally against the grain. Transfer to platter; pour on Garlic-Parsley Sauce. Serve with Mashed New Potatoes.

Mashed New Potatoes: Combine 1-1/2 lb. quartered red new potatoes, 1/2 tsp. salt, and enough water to cover in large saucepan. Bring to boil; cook 15 minutes or until potatoes are fork-tender. Drain in colander. In same saucepan, heat 3/4 C. low-fat (1 percent) milk and 2 T. olive oil until bubbles form around edge of pan. Return potatoes to pan and season with 1/2 tsp. salt and 1/4 tsp. freshly ground black pepper. Mash.

Makes 4 servings
calories: 220
total fat: 13g

Roast Pork Tenderloin with braised Cabbage

Roast Pork Tenderloin with braised Cabbage

2 pork tenderloins (1-1/2 lbs.), trimmed
2 tsp. minced garlic
1 tsp. salt
1/2 tsp. freshly ground black pepper
1/2 tsp. dried thyme
1 C. minced onions
1 small head (2 lbs.) green cabbage, cored and sliced thin
1 Golden Delicious apple, peeled, cored and sliced thin
3/4 C. fat-free chicken broth
1/4 tsp. salt
1/4 tsp. dried thyme
1/4 teaspon freshly ground black pepper
1 C. apple cider

Heat oven to 450 degree F. Mash garlic with the 1 tsp. salt, the 1/2 tsp. pepper, and the 1/2 tsp. thyme; rub all over pork. Place onions in bottom of small roasting pan and place pork on top. Roast 25 minutes or meat thermometer registers 160 degrees F and until juices run clear. Make Braised Cabbage: Meanwhile, combine cabbage, apple, broth, the 1/4 tsp. salt, the 1/4 tsp. thyme, and the 1/4 tsp. pepper in large skillet. Cover and cook over medium-high heat until cabbage is tender-crisp, 10 minutes. Cook, uncovered, until most of the liquid is evaporated, 3 to 4 minutes. Cover and keep warm. Transfer pork to serving platter; cover and keep warm. Pour apple cider in roasting pan and bring to boil over high heat, stirring to scrape up onions and browned bits. Serve pork with Braised Cabbage and pan juices.

Makes 6 servings
calories: 205
total fat: 3g

Ravioli with Tomato-Cream Sauce

Ravioli with Tomato-Cream Sauce

2 oz. pancetta or 2 strips thick-sliced bacon, finely diced
1 T. minced garlic
1 can (28 oz.) Italian plum tomatoes in juice
2 T. chopped fresh basil, divided
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
Pinch sugar
Pinch saffron
2 T. heavy or whipping cream
1 lb. fresh or frozen cheese ravioli, cooked according to package directions

Heat a large nonstick skillet over medium heat 2 minutes. Add pancetta; cook 5 minutes, stirring occasionally until golden. Reduce heat to low; add garlic and cook 1 to 2 minutes or until softened. Add tomatoes and juice, 1 T. of the basil, salt, pepper, sugar and saffron, if desired, breaking up tomatoes with a spoon. Increase heat to medium; simmer 20 minutes or until thickened. Stir in cream and cook 3 minutes more. Divide hot ravioli among 6 shallow serving bowls. Spoon tomato sauce over each serving, then sprinkle with remaining 1 T. basil.

Makes 6 servings
calories: 350
total fat: 16.5g

Pacfic Rim Chicken

Pacfic Rim Chicken

3 tsp. vegetable oil, divided
1 T. minced lemon grass or 1-1/2 tsp. grated lemon peel
2 tsp. minced garlic
2 tsp. minced fresh ginger
4 fresh Thai red or green chilies, seeded and sliced thin, or 1 tsp. red pepper flakes
1 lb. boneless, skinless chicken breast, sliced into 1/2-inch strips
2 C. green onions, cut into 2-inch pieces
1/2 tsp. salt
1/2 lb. green beans, halved
2 C. julienned carrots
1 C. chicken broth
1/2 C. chopped fresh mint or basil leaves
3 C. cooked rice

Heat 2 tsp. oil in a large nonstick skillet over high heat. Add lemon grass, garlic, ginger, and chilies and cook 15 seconds. Add chicken and green onions; sprinkle with salt. Cook, stirring occasionally, until golden, 3 to 5 minutes. Transfer to plate. Add remaining 1 tsp. oil to skillet. Add beans and carrots; cook, stirring, 1 minute. Add broth and cook until vegetables are tender, 3 to 5 minutes more. Return chicken mixture to skillet; heat through. Divide rice among 4 serving plates. Top with chicken mixture and sprinkle with mint.

Makes 4 servings
calories: 420
total fat: 6g

Orange-Ginger Skewered Pork Tenderloin

Orange-Ginger Skewered Pork Tenderloin

1 tsp. ground coriander
1 tsp. white pepper
3/4 tsp. salt
2 pork tenderloins (about 1-3/4 lbs. total), trimmed
1 jar (12 oz.) orange marmalade
3 T. white vinegar
4 tsp. soy sauce
2 cloves garlic, finely chopped
1 T. grated fresh ginger

Oil and heat grill. Soak 12 bamboo skewers in water in shallow pan 30 minutes. Meanwhile, for the rub, combine coriander, white pepper and salt in a small bowl. With a sharp knife, split each tenderloin lengthwise in half (do not cut all the way through meat). Press meat open and cover top with apiece of plastic wrap. Gently press down on wrap to flatten the meat to an even thickness. Uncover pork; cut each tenderloin crosswise into 3 equal pieces, then make three 1-1/2-inch-deep slits from one edge of each piece. Thread one skewer through top and bottom of each piece. Coat all pork pieces with spice rub. For the glaze, place marmalade in a small microwave-proof bowl; cover with plastic wrap. Microwave on High 1 minute. Stir in white vinegar, soy sauce, garlic and ginger. Remove one third of the glaze to another bowl; set aside for dipping sauce. Grill pork 4 minutes. Brush top generously with remaining glaze and grill 12 minutes more, turning and brushing meat with glaze every 4 minutes or until an instant read thermometer registers 160 degree F. Transfer one piece of pork to each of six serving plates. Serve with reserved glaze.

Yield: 6 servings
Calories: 305
Fat: 5.5g

Spaghetti Squah Stir Fry

Spaghetti Squah Stir Fry

1 med. red bell pepper, cored, seeded and cut in julienne strips
1 sm. onion, sliced thin
2 garlic cloves, finely chopped
1 T. olive oil
1 med. tomato, chopped
1 med. zucchini, cut into julienne strips
1 c. thinly sliced fresh mushrooms
1 T. tarragon vinegar
1 tsp. tarragon leaves
2 c. hot cooked spaghetti squash
1/2 c. slivered almonds
Salt and pepper to taste

In large skillet, over medium heat, sauté bell pepper, onion and garlic in olive oil about 3 minutes until vegetables are slightly softened. Add tomato, zucchini, mushrooms, vinegar and tarragon. Stir fry 3 minutes until vegetables are crisp tender; remove from heat. Add spaghetti squash to vegetables; toss well. Sprinkle with almonds and season with salt and pepper to taste. Serve immediately.

Yield: 8 servings
Calories: 90

Maple Barbecued Chicken

Maple Barbecued Chicken

3 T. pure maple syrup
3 T. chili sauce — bottled
1 T. cider vinegar
2 tsp. Dijon Mustard
4 boneless chicken breast halves

Stir maple syrup, chili sauce, vinegar and mustard in small saucepan until well blended. Brush chicken with oil, season with salt and pepper. Arrange chicken on barbecue. Grill until cooked through, turning occasionally and brushing generously with sauce, about 10 minutes. Serve Immediately.

Yield: 4 Servings
Calories: 142
Fat: 4.5g

Spicy Chicken (or Turkey) & Spaghetti Squash Skillet

Spicy Chicken (or Turkey) & Spaghetti Squash Skillet

1 small spaghetti squash, cooked and separated into strands
2 T olive oil
1/2 C minced onion
3-4 cloves garlic, minced
2 green onions, finely chopped
12 oz. cooked chicken or turkey meat
2 C canned crushed tomatoes
1/4 C dry red wine
2 tsp. capers
2 1/2 tsp. fresh oregano (1 tsp. dried)
1 tsp. crushed red pepper, more to taste
3 T Italian parsley, finely chopped

Heat the oil in a skillet over medium high heat, sauté onion, garlic and green onions for 2 minutes. Add the chicken or turkey and cook for about 3-4 minutes. Stir in tomatoes and wine and bring to a boil, then lower heat and simmer for about 20 minutes. Add remaining ingredients and simmer for another 5 minutes. Pour sauce over heated spaghetti squash and serve.

Yield: 6 Servings

Mashed Potato and Shallot Casserole

Mashed Potato and Shallot Casserole

1 T. corn oil margarine
4 medium shallots (3 oz.), thinly sliced (2/3 C.)
1 tsp. sugar
2 lb. russet potatoes, peeled and cut into 2-inch cubes (6 C.)
4 oz. non-fat cream cheese
1/2 C. non-fat sour cream
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
paprika

Preheat the oven to 400°F. Spray a 2-quart casserole with non-stick cooking spray and set aside. Melt the margarine in a skillet over medium heat. Add the shallots, stir to coat with the margarine, and then sprinkle with sugar. Cook until the shallots are golden, stirring occasionally, about 10 minutes. Set aside. Put the potatoes in a large saucepan, cover with water, and bring to a boil. Reduce the heat to low and simmer until tender, about 20 to 25 minutes. While the potatoes are cooking, beat together the cream cheese, sour cream, salt, and pepper. Stir in the cooked shallots. Drain the potatoes and mash with a potato masher or an electric mixer. Add the cream cheese mixture and beat until fluffy and smooth. Spread the potato mixture evenly in the prepared casserole and sprinkle lightly with paprika. Cover and bake in the preheated oven for 25 minutes. Remove the cover and continue to bake for 10 more minutes.

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

Calories: 130
Fat: 1g

Orange-Ginger Bok Choi Stir-Fry

Orange-Ginger Bok Choi Stir-Fry

Marinade/sauce:
1 C. orange juice
1/4 C. rice vinegar
1/3 C. soy sauce or tamari
1 T. vegetable oil
2 tsp. dark (roasted) sesame oil
3 cloves garlic, finely chopped
1 T. fresh ginger, finely chopped
1 tsp. sugar
1/8 tsp. red pepper flakes
1 scallion, chopped

8 oz. tempeh or tofu
1 T. vegetable oil
1 head bok choi
2 T. unbleached white flour
3 T. chopped cilantro (optional)

Combine all marinade ingredients in a medium bowl. Cut tempeh or tofu in bite-sized cubes and add to marinade. Set aside. Chop bok choi into medium pieces, wash and drain well. There should be about 8 C.. Heat oil over medium high heat in a wok or large skillet and add bok choi, stirring frequently for 2-3 minutes, until choi leaves are limp. Remove tempeh/tofu from marinade with a slotted spoon and add to wok, stirring, for 2-3 more minutes. Stir flour into marinade until any lumps are gone, then add marinade to wok, stirring until sauce thickens and heats through, about 1-2 minutes. Serve immediately over rice. Garnish with cilantro if desired.

Yield: 4 Servings

Braised Red Cabbage

Braised Red Cabbage

1/2 tsp. olive oil
1/2 C. thinly sliced onion
21/2 C. packed red cabbage leaves, shredded
1 bay leaf
pinch ground cloves
1/4 tsp. freshly ground
black pepper
pinch salt
1/4 tsp. caraway seeds
2 T. dry red wine
1 T. red wine vinegar
1/2 C. vegetable stock
1 small apple, peeled and cut into
matchstick-size pieces (1/2 C.)
1 T. red currant jelly
11/2 T. minced parsley
for garnish

Preheat the oven to 350°F. Heat the olive oil in a medium-size, ovenproof skillet over medium heat. Add the onion and cook, stirring frequently, until golden brown. Add the red cabbage, cover, and cook for about 2 minutes. Add the bay leaf, cloves, pepper, salt, caraway seeds, red wine, red wine vinegar, and vegetable stock. Mix well and cover the skillet. Transfer the covered skillet to the preheated oven and bake for 25 minutes, or until the cabbage is completely wilted. Add the sliced apple and red currant jelly and mix well. Return to the oven and bake for an additional 10 minutes. To serve, place 1/2 C. of the cabbage mixture on each of 4 plates and garnish with chopped parsley.

Makes 4 servings
Calories:55

Vegetable Stock II

Vegetable Stock II

1 leek, well rinsed, trimmed, and chopped
2 medium onions, chopped
3 carrots, scraped and chopped
5 stalks celery, without leaves, chopped
1 C. chopped parsley stems
2 bay leaves, broken into halves
1 tsp. dried marjoram, crushed
1/4 tsp. dried thyme, crushed
12 C. cold water

Combine all the ingredients in a large pot and bring to a boil over high heat. Reduce the heat and simmer, uncovered, for 1 hour. Line a strainer or colander with a double thickness of cheesecloth and set it over a very large bowl or pot. Strain the stock through the cheesecloth, discard the solids, and let the stock cool. Store, tightly covered, in the refrigerator for 1 week or in the freezer for several months. 1 C. = 10 calories.

Cream of Asparagus Soup

Cream of Asparagus Soup

1/3 tsp. extra-virgin olive oil
1 C. diced yellow onion (about 1 large)
1/2 C. chopped celery (about 1 medium rib)
4 C. chopped, peeled, asparagus (about 2 lb.)
1/2 tsp. minced garlic
1 bay leaf
1 tsp. fresh thyme
3 C. diced, peeled potatoes
4 C. vegetable stock
1/2 tsp. grated nutmeg
1 tsp. sea salt
1/4 tsp. freshly ground black pepper

Heat a medium stock pot over medium-high heat. Add the olive oil to lightly coat the bottom of the pan. Add the onion, celery, and asparagus. Cook until the asparagus is bright green, about 2 minutes. Add the garlic and cook 1 minute. Stir in the bay leaf, thyme and potatoes. Add enough of the stock to cover the vegetables. Bring to a boil. Reduce the heat and simmer until the potatoes are soft, 20 to 25 minutes. Add the nutmeg, salt and pepper. Remove the bay leaf. Carefully ladle the soup into a blender and process until pureed and smooth. Strain through a fine mesh strainer or colander lined with cheese cloth to remove any asparagus strings. Return the strained soup to a pan over low heat. Taste and adjust the seasoning with additional salt, pepper, and nutmeg, if desired. Add a little more stock or water to give the soup a more creamy consistency if it seems too thick. Yield: 6 servings

Pumpkin Won Ton

Pumpkin Won Ton

2 tsp. peanut oil
2 tsp. minced fresh parsley
2 garlic cloves, minced
1/2 cup minced onion
2 tsp. lemon juice
1 tsp. minced fresh rosemary
1 T. minced golden raisins
2 cup canned pumpkin
1 tsp. cinnamon
18 won ton wrappers
1 T. peanut oil

Heat the oil in a skillet over medium-high heat. Add the parsley, garlic, and onion. Cook for about 5 minutes. Add the lemon juice, rosemary, raisins, pumpkin, and cinnamon. Take out one won ton wrapper at a time and place some of the filling in the center of the square. Fold in half evenly and pinch the ends closed. Or pull the bottom corners toward each other, overlap the tips, and pinch together. Cover finished won tons with a damp paper towel to keep them moist. Heat the oil in a nonstick skillet over medium-high heat. Add the won tons and sauté until golden brown, about 2 to 3 minutes on each side.

Yield: 6 servings
Serving Size: 3 Won Tons

Calories: 125
Fat: 4g
Fiber: 3g

Cheese Ravioli With Pumpkin Sauce

Cheese Ravioli With Pumpkin Sauce

Nonstick cooking spray, as needed
1/3 cup sliced green onions
1 garlic clove – (to 2), minced
1/2 tsp. fennel seeds
1 cup evaporated skim milk
1 T. all-purpose flour
1/4 tsp. salt
1/8 tsp. freshly-ground black pepper
1/2 cup. solid-pack pumpkin
2 package refrigerated low-fat cheese ravioli, (9 oz ea)
2 T. grated Parmesan cheese, (optional)

Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onions, garlic and fennel seeds; cook and stir 3 minutes or until onions are tender. Combine milk, flour, salt and pepper in small bowl until smooth; stir into saucepan. Bring to a boil over high heat; boil until thickened, stirring constantly. Stir in pumpkin; reduce heat to low. Meanwhile, cook pasta according to package directions, omitting salt. Rinse. Drain. Divide ravioli evenly among 6 plates; top each with equal amount of pumpkin sauce. Sprinkle cheese evenly over top of each serving. Serve immediately. Garnish as desired.

Yield: 6 servings
Calories: 270
Fat: 2g
Fiber: 1g

Pumpkin Bars with Cream Cheese

Pumpkin Bars with Cream Cheese

1/2 cup all purpose flour
1/4 cup quick oats
1/4 cup brown sugar, firmly packed
2 T. chopped walnuts
1 tsp. cinnamon
1/4 cup unsalted butter, melted
1/2 cup solid pack pumpkin
1/4 cup plus 2 T. skim milk
1-1/2 tsp. vanilla extract
1 small egg, slightly beaten
3 T. sugar
1/4 tsp. allspice
1/8 tsp. salt necessary
1/4 lb. light cream cheese, softened
2 T. orange marmalade

Preheat oven to 350°F. Combine first 4 ingredients and half the cinnamon in a food processor or mixing bowl. Add melted butter and process until mixture becomes crumbly. Press mixture evenly in bottom of a 9 inch baking dish. Bake 20 minutes or until crust starts to brown. Remove from oven. Reduce temperature to 325°F. Combine pumpkin, milk, half the vanilla, egg, sugar, allspice, salt and remaining cinnamon in a food processor or mixing bowl and mix thoroughly. Pour over crust and bake 25 minutes or until a toothpick comes out clean when inserted into center. Cool on a rack. Using an electric mixer, beat cream cheese, remaining vanilla and orange marmalade until fluffy. Spread evenly over cooled pumpkin bars.

Yield: 8 servings
Calories: 193
Fat: 8.8g
Fiber: 1.2g

Sherried Pumpkin Soup

Sherried Pumpkin Soup

1 cup Plain nonfat Yogurt
1 T. vegetable oil
1 cup chopped onion
4 cups chicken broth
1 cup peeled, diced potato
1 15 oz can pumpkin puree
1/4 cup dry Sherry
1/4 tsp. ground nutmeg
salt and ground black pepper to taste
toasted pumpkin seeds optional*

Directions
1. In a large saucepan heat oil; add onion and cook 3 minutes, stirring often. Add chicken broth and bring to a boil. Add potato and simmer until almost tender. Stir in pumpkin, sherry and nutmeg and bring to a boil. Remove from heat and cool slightly. Blend mixture in a blender or food processor until smooth. Return to pan and heat to a simmer. Remove 1/4 cup soup into a bowl and stir in DANNON Plain yogurt. Mix well. Add 3/4 cup more soup. Mix well. Return yogurt/soup mixture to warm soup and whisk until smooth. DO NOT BOIL. Serve warm or cold garnished with toasted pumpkin seeds.

Yield: 5 servings
Serving Size: 1 cup

Calories: 140
Fat: 4g
Dietary Fiber: 5g

Perfect Pumpkin Pancakes

Perfect Pumpkin Pancakes

2 cups flour
2 T. brown sugar
1 T. baking powder
1 1/4 tsp. pumpkin pie spice
1 tsp. salt
1 3/4 cups lowfat milk
1/2 cup canned pumpkin
1 large egg
2 T. vegetable oil

Combine flour, brown sugar, baking powder, pumpkin pie spice and salt in a large mixing bowl. In a medium bowl, combine milk, pumpkin, egg and oil, mixing well. Add wet ingredients to flour mixture; stirring just until moist. Batter may be lumpy. (For thinner batter, add more milk.) Lightly coat a griddle or skillet with cooking spray and heat on medium. Using a 1/4 cup measure, pour batter onto hot griddle. Cook until bubbles begin to burst, then flip pancakes and cook until golden brown, 1 1/2 to 2 1/2 minutes. Repeat with remaining batter.

Yield: 6 servings, 1 dozen 3 1/2 inch pancakes
Serving Size: 2 pancakes

Calories: 260
Fat: 6g
Fiber: 2g

Curried Pumpkin and Ginger Scones

Curried Pumpkin and Ginger Scones

3 cups All-Purpose flour
1 T. baking powder
1/2 tsp. baking soda
3/4 tsp. salt
1/2 cup chopped crystallized ginger
1/2 tsp. curry powder
1/4 tsp. turmeric
5 T. sugar
1/2 cup butter, cold, cut into eight pieces
1/2 cup canned pumpkin
1 cup buttermilk

In a medium-sized mixing bowl, whisk together the flour, baking powder, baking soda, salt, ginger, curry, turmeric and sugar. Cut in the butter with a pastry blender, your fingers, or with an electric mixer, until the mixture resembles coarse crumbs. In a separate bowl, whisk together the pumpkin or squash and buttermilk, yogurt or sour cream till smooth. Add this to the dry ingredients, stirring till just combined. Turn the dough out onto a lightly floured work surface, and pat or roll it into a 10-inch square about 1/2 to 3/4 inches thick. Cut the large square into 2-inch squares, and transfer them to a parchment-lined or lightly greased baking sheet, leaving about an inch between scones. Bake the scones in a preheated 425°F oven for 20 minutes, or until they’re golden brown. Remove them from the oven, and serve them warm, or at room temperature. Substitution Tip: Lowfat or nonfat yogurt or sour cream may be substituted for the buttermilk.

Calories: 97
Total Fat: 3 g

Smoky Pumpkin Soup

Smoky Pumpkin Soup

6 slices crisp-cooked bacon, crumbled
1/4 cup bacon drippings/melted butter
6 T. all-purpose flour
6 cups hot low-fat chicken broth
1 29-ounce can of pumpkin
1/2 cup dry white wine
1 tsp. dried thyme, crumbled
1/2 tsp. nutmeg
salt and freshly ground black pepper to taste
toasted pumpkin seeds for garnish (optional)

Cook bacon, dice and set aside. Measure 1/4 cup of drippings, or use available drippings plus enough melted butter to equal 1/4 cup. Place drippings or drippings-butter combination in a large saucepan and add the flour. Cook roux for about 10 minutes, stirring frequently. Add hot broth to roux and whisk together. Add pumpkin, wine and seasonings and bring mixture to a slow simmer. Reduce heat slightly and continue cooking for 30 to 45 minutes, stirring occasionally. Add the bacon, and continue cooking for 15 minutes. Readjust seasoning with additional salt and pepper, if needed. Serve garnished with pumpkin seeds if desired. Makes a nice accompaniment for grilled Swiss cheese sandwiches (use pumpernickel bread).

Yield: 6 Servings
Calories: 200
Fat: 11.5
Fiber: 6g

Low-Fat Pumpkin Muffins

Low-Fat Pumpkin Muffins

nonstick cooking spray
1 cup canned cooked pumpkin
1 cup bran cereal shreds, crushed
3/4 cup skim milk
1/3 cup light or dark corn syrup
2 egg whites, slightly beaten
1-1/4 cups all purpose flour
1/3 cup sugar
2 tsp. baking powder
1/2 tsp. salt necessary
1/2 cup raisins
Preheat oven to 400°F. Spray 12 2-1/2 inch muffin cups with cooking spray. Combine pumpkin and next 4 ingredients in a bowl. Combine remaining ingredients in another bowl. Add pumpkin mixture and stir until well blended. Spoon into prepared muffin cups. Bake 20 minutes or until toothpick inserted in center comes out clean. Cool in pan 5 minutes. Remove and cool on wire rack.

Yield: 12 servings
Calories: 138
Fat: .3g
Fiber: 1.7g

Crispy Butternut Wontons with Spicy Tomato Sauce

Crispy Butternut Wontons with Spicy Tomato Sauce

Sauce:
1 1/2 tsp. Olive Oil
1 1/2 C. thinly sliced Leek (2 medium)
1 clove Garlic, minced
1/4 tsp. crushed Red Pepper
1/8 tsp. Salt
1/8 tsp. Pepper
1 14.5oz. can Whole Tomatoes, undrained and chopped
1 3″ Orange Rind Strip
1 Bay Leaf
1 fresh Tarragon Sprig

Wantons:
1 small Butternt Squash (about 1 1/2 lb)
1/2 C. Water
1/2 C. RIcotta Cheese
3 T. Parmesan Cheese
2 T. Dry Breadcrumbs
1/4 tsp. each Pepper and Salt
1/8 tsp. Nutmeg
1 tsp. Water
1 lg. Egg, lightly beaten
24 Wanton Wrappers
Cooking Spray

To prepare sauce, heat oil in a large nonstick skillet over medium heat. Add leek and garlic; cook 8 minutes or until tender, but do not brown, stirring frequently. Increase heat to medium high. Add remaining sauce ingredients; bring to a boil. Reduce heat to low and simmer 15 minutes or until thick. Discard rind, bay leaf and tarragon. Preheat oven to 375. To prepare wontons, cut the squash in half lengtheise; discard seeds and membrane. Place the squash halves, cut sides cut, in a 2 quart baking dish; add 1/2 cup water. Bake for 45 minutes or until squash is tender when pierced with a fork; cool. Scoop out pulp to measure 1 cup, reserve the rest for another use. Combine 1 cup pulp, ricotta and the next 5 ingredients, stirring until well combined. Combine 1 tsp. water and egg, stirring with a whisk. Working with 1 wrapper at a time (cover remaining with a damp towel to keep moist), spoon about 2 tsp. squash mixture into center of each wrapper. Brush edges with egg wash and bring opposite corners up to form triangle. Press edges to seal. Repeat with remaining wrappers and squash mixture. Place the wontons on a large baking sheet coated with cooking spray, and brush lightly with remaining egg mixture. Bake at 375 for 17 minutes, or until golden and crisp. Serve with sauce.

Yield: 8 servings
Serving Size: 3 Wontons & 3 T. Sauce

Calories: 157
Fat: 4.6g
Fiber: 2g

Roasted Squash Soup with Turkey Croquettes

Roasted Squash Soup with Turkey Croquettes

Soup:
2 lb. Butternut, Kabocha or Pumpkin
1 T. Honey
1/4 tsp. each salt and pepper
1 tsp. Canola Oil
3/4 C. finely chopped Onion
1/2 C. finely chopped Carrot
1/4 C. finely chopped Celery
3 cloves Garlic, minced
4 C. Chicken Broth
1 C. 2% Milk
Dash Pepper

Croquettes:
2 C. leftover cooked Turkey, finely chopped
1 3/4 C. Panko Breadcrumbs, divided
2 T. 2% Milk
1 1/2 tsp. fresh Sage
1/2 tsp. Salt
Dash Pepper
1 Large Egg, lightly beaten
1 Egg White
2 1/2 T. Canola Oil, divided

Preheat oven to 400 degrees. To prepare soup cut squash in half lengthwise. Discard seeds and membrane. Place squash, cut sides up, on a foil lined baking sheet. Drizzle with honey, sprinkle with 1/4 tsp. salt and pepper. Bake at 400 degrees for 1 hour or until very tender; cool. Scoop out squash with a spoon, discard rind. Heat 1 T. oil in a saucepan over medium high heat. Add onion, carrot, celery and garlic. sauté 10 minutes or until tender. Remove 3/4 C. vegetables and set aside. Add broth to pan; cook over medium heat 12 minutes. Stir in squash. Reduce heat; simmer 15 minutes. Place soup in food processor; process until smooth. Add 1 cup milk, 1/2 tsp. salt and dash of pepper, set aside. To prepare croquettes, combine reserved vegetables, turkey, 1/4 cup breadcrumbs and next 6 ingredients. Cover and refridgerate 30 minutes or until firm. Shape into 12 (1″ thick) patties; press 1 1/2 C. Breadcrumbs onto patties. Heat 3 3/4 tsp. oil in a nonstick skillet over medium heat. Add six patties and cook 3 minutes on each side until golden brown. Remove croquettes from pan and keep warm. Repeat procedure with reminaing oil and patties. Reheat soup. Divide evenly among 4 bowls, top with croquettes.

Yield: 4 servings
Serving Size: 1 1/2 cups and 3 croquettes

Calories: 602
Fat: 18g
Fiber: 11g

Pumpkin-Carrot Cake

Pumpkin-Carrot Cake

1/2 C. Flour
1/2 C. Whole Wheat Flour
1 tsp. Baking Powder
1/2 tsp. ground Cinnamon
1/4 tsp. Baking Soda
1/4 tsp. Salt
1 Large Egg
1 Large Egg White
1/2 C. packed Brown Sugar
1/2 C. Canned Pumpkin
2 T. Vegetable Oil
2 T. Butter, melted
1 T. grated Orange Rind
3/4 C. Raisins
1/2 C. grated Carrot
1/3 C. dried Cranberries
Cooking Spray
2 T. coarsely chopped Walnuts

Preheat oven to 350 degrees. Lightly spoon flour into dry measuring cups; level with a knife. Combine flours and next 4 ingredients (flours through salt). Place egg and egg white in a large bowl; beat with a mixer at medium speed for 30 seconds. Add brown sugar, pumpkin, oil, butter, and orange rind; beat until well blended. Add flour mixture to pumpkin mixture, stirring just until moist. Stir in raisins, carrot and cranberries. Spoon batter into an 8″ square baking pan coated with cooking spray. Sprinkle with walnuts. Bake at 350 degrees for 25 minutes or until a wooden pick inserted in center comes clean. Cool in pan 10 minutes on a wire rack; remove from pan. Cool completely on wire rack.

Yield: 9 servings
Serving Size: 1 square

Calories: 219
Fat: 6.4g
Fiber: 2.9g

Pumpkin Dip

Pumpkin Dip

3/4 C. (6oz) 1/3 less fat Cream Cheese
1/2 C. packed Brown Sugar
1/2 C. canned Pumpkin
2 tsp. Maple Syrup
1/2 tsp. Cinnamon
24 Apple Slices

Place first 3 ingredients in a medium bowl; beat with a mixer at medium speed until well blended. Add syrup and cinnamon and beat until smooth. Cover and chill 30 minutes. Serve with apple slices.

Yield: 12 servings
Serving Size: 2 T. Dip and 2 Apple Slices

Calories: 107
Fat: 3.2g
Fiber: 1.4g

Pancake Fruit and Cheese Filling

Pancake Fruit and Cheese Filling

2 C. low-fat cottage cheese
1 peach, peeled and diced (mango can be substituted)
1 apple, diced
1 C. diced strawberries
1 medium banana, diced
1 T. honey
1/2 tsp. ground cinnamon
2 to 3 T. fresh lime juice

In a bowl, combine the ingredients and stir until well mixed, taking care not to mash the fruit. Cover and refrigerate until ready to use.

Yield: 4 cups
Serving Size: 1/3 cup

Calories: 59
Fat: 2g
FIber: 0g

Sacramento Sandwich

Sacramento Sandwich

4 slices whole-wheat bread
1/4 C. part-skim ricotta cheese
1 tsp chopped fresh oregano (or 1/2 tsp dried)
1 medium tomato, thinly sliced
1/4 medium avocado, thinly sliced
1/2 lemon
salt and pepper to taste

In a small bowl, blend together ricotta cheese and oregano until smooth. Season lightly with salt and pepper. Spread on bread and top with tomato slices. Cut the sandwiches in half lengthwise. Garnish with an avocado slice and a squeeze of lemon juice on the tomato slices.

Yield: 8 mini open-faced sandwiches
Serving Size: 2 mini sandwiches

Calories: 168
Fat: 8g
Fiber: 2g

High Fiber Pumpkin Muffins

High Fiber Pumpkin Muffins

2 C. Fiber One Bran Cereal
1 C. Skim Milk
1 C. Libby’s Canned Pumpkin
1 tsp. Pumpkin Pie Spice
1 tsp. Cinnamon
1/4 C. Egg beaters
1/4 C. Brown Sugar
1/4 C. Splenda Artificial Sweetener
1 1/4 C. Self-rising flour
2 tsp. Baking Powder
1/2 tsp. Salt

Preheat oven to 350 degrees and spray muffin tin (12) with cooking spray. Mix together cereal and milk and let stand for 5-10 minutes. Mix all wet ingredients well. Combine all dry ingredients together and blend into wet ingredients. Divide batter into 12 muffin C.. Bake at 350 degrees for about 20 minutes.

Yield: 12 Muffins
Calories: 97
Fat: .7g
FIber: 6.2g