1 T. unsalted Butter
3 C. (2″ long) julienne cut peeled Parsnips
1/4 C. packed dark Brown Sugar
2 T. Tomato Juice
1/4 tsp. Salt
1/8 tsp. Pepper
Melt butter in a large nonstick skillet over medium heat. Add parsnip and remaining ingredients; stir until well blended. Cover and cook 7 minutes or until tender, stirring occasionally.
Yield: 4 servings
Serving Size: 1/2 cup
Calories: 153
Fat: 3.1g
Fiber: 5g
4 C. 1% Milk
1 C. Water
1 1/4 tsp. Salt
1/4 tsp. Pepper
1 1/4 C. instant dry Polenta
1/3 C. (about 2 1/2 oz.) Marscapone Cheese
1/3 C. (about 1 1/2 oz.) grated Parmigiano-Reggiano Cheese
Combine first 4 ingredients in a medium saucepan over medium high heat. Bring to a boil and gradually add polenta, stirring constantly with a whisk. Cook 2 minutes or until thick, sitrring constantly. Remove from heat and stir in cheese. Serve immediately. If you are unable to serve immediately, keep warm by covering it and placing it over very low heat, stirring occasionally.
Yield: 8 servings
Serving Size: 2/3 cup
Calories: 206
Fat: 6.4g
Fiber: 2.5g
2 C. chopped peeled Parsnip
2 C. chopped peeled Potato (larger chunks than parsnip)
1/2 C. half and half
2 tsp. Butter
3/4 tsp. Salt
1/4 tsp. Pepper
Place parsnip and potato in a saucepan and cover with water. Bring to a boil. Reduce heat and simmer 10 minutes or until very tender. Drain and return to pan. Add remaining ingredients, mash with a potato masher to desired consistency.
Yield: 4 servings
Serving Size: 1 1/4 cups
Calories: 164
Fat: 5.2g
Fiber: 4.2g
1 C. Water
1/2 cup uncooked Basmati Rice
1/8 tsp. Cayenne Pepper
1 10oz. can Pinto Beans, rinsed and drained
1 10oz. can diced Tomatoes & Green Chilis, drained
4 6oz. boneless, skinless Chicken Breasts
1/4 tsp. Salt
1/4 tsp. Pepper
1/4 tsp. Cumin
Bring water to a boil in a medium saucepan and stir in rice and red pepper. Reduce heat and simmer 20 minutes or until liquid is absorbed. Stir in beans and tomatoes; keep warm. Sprinkle the chicken with salt, black pepper and cumin. Heat large nonstick skillet coated with cooking spray over medium-high heat. Add chicken cook 4 minutes on each side or until done. Serve chicken with rice mixture.
Yield: 4 servings
Serving Size: 1 Chicken Breast and 1 Cup Rice Mixture
Calories: 347
Fat: 2.8g
Fiber: 4.6g
2 (7-inch) individual refrigerated pizza crust dough
2 T. coarsely chopped walnuts
1/2 cup (2 oz.) reduced-fat feta cheese
1 T. fat-free milk
1 tsp. chopped fresh or 1/4 tsp. dried oregano
1/4 tsp. black pepper
1 cup trimmed arugula
1 cup shredded roasted chicken breast
1 cup chopped yellow tomato
1/4 cup chopped red onion
1 tsp. white balsamic vinegar
1/8 tsp. black pepper
Bake pizza shells according to package directions, omitting fat. While pizza shells bake, heat a small skillet over medium-high heat. Add walnuts; cook 3 minutes or until lightly browned, stirring constantly. Place walnuts, feta, milk, oregano, and 1/4 tsp. pepper in a food processor; pulse to combine. Combine arugula and remaining ingredients; toss to combine. Divide walnut mixture evenly among pizza shells; spread evenly. Divide arugula mixture evenly among shells.
Yield: 2 servings (serving size: 1 pizza)
Calories: 307
Fat: 10.4g
Fiber: 4.1g
1 1/2 C. Sugar
1/2 C. Water
1/3 C. chopped crystallized Ginger
1 (12oz) Package Fresh Cranberies
Combine all ingredients in a medium saucepan. Bring to a boil; reduce heat and simmer 9 minuets or until cranberries pop. Cool completely. Serve at room temperature.
Yield: 12 servings
Serving Size: 1/4 C.
Calories: 112
Fat: 0g
Fiber: 1.2g
3 T. honey mustard
8 (1-ounce) slices white bread
4 (1-ounce) slices Swiss cheese
1/4 pound thinly sliced smoked ham
1/3 cup fat-free milk
2 large egg whites
Cooking spray
2 tsp. powdered sugar
1/4 cup seedless raspberry jam
Spread about 1 tsp. mustard over each bread slice. Place 1 cheese slice on each of 4 bread slices. Divide ham evenly over cheese. Cover with the remaining 4 bread slices, mustard sides down. Combine milk and egg whites in a shallow dish. Dip both sides of each sandwich into milk mixture. Heat a large nonstick skillet coated with cooking spray over medium heat. Cook sandwiches for 3 minutes on each side or until lightly browned. Sprinkle each sandwich with 1/2 tsp. sugar; top each with 1 T. jam.
Yield: 4 servings
Calories: 387
Fat: 11.5g
Fiber: 1.6g
6 lb. Sweet Potatoes, peeled and cut into 1″ cubes
Cooking Spray
5 T. Honey, divided
4 T. unsalted Butter
3/4 tsp. Salt
Preheat oven to 375. Place potatoes in a single layer on 2 large baking pans caoted with cooking spray. Lightly spray potatoes with cooking spray and bake at 375 for 1 hour or until tender, stirring occasionally. Place potatoes, 1/4 C. honey, butter and salt in a large bowl and beat with a mixer at medium speed until smooth. Drizzle with remaining 1 T. hone.
Yield: 12 servings
Serving Size: 1/2 cup
Calories: 140
Fat: 3.9g
Fiber: 2.4g
5 C. (1″) cubed White Bread (about 7 slices)
5 C. (1″) Whole Wheat Bread
1 lb. turkey Italian Sausage
Cooking Spray
1 tsp. Vegetable Oil
3 C. finely chopped Onion
1 1/2 C. finely choped Celery
8oz. sliced Mushrooms (about 2 cups)
1 tsp. Thyme
1 tsp. Sage
1 tsp. Rosemary
1/2 tsp. majoram
1/2 tsp. pepper
1/3 C. fresh Parsley
1 1/2 C. turkey/chicken Stock
Preheat oven to 250 degrees. Place bread in a single layer on two baking sheets and bake at 250 for one hour or until dry. Set aside. Remove casings from sausage. Cook the sausage in a nonstick skillet coated with cooking spray over medium heat until browned, stirring to crumble. Place sausage in a large bowl. Heat oil in pan over medium heat. Add onion, celery and mushrooms. Cover and cook 10 minutes or until vegetables are tender, stirring occasionally. Remove from heat, stir inthyme, sage, rosemary, marjoram and pepper. Add the onion mixture, bread and parsley to the sausage; toss gently to combine. Add stock and stir until moist. Increase oven temperature to 350 degrees. Spoon the bread mixture into a 13 x 9 baking dish coated with cooking spray. Cover and bake at 350 for 15 minutes. Uncover and bake an additional 20 minutes, or until top is crusty.
Yield: 12 servings
Serving Size: 3/4 cup
Calories: 187
Fat: 5.9g
Fiber: 2.9g
1 tsp. olive oil
1 1/2 cups sliced shallots (about 8 oz.)
1/8 tsp. sugar
1 T. water
4 (8-ounce) packages presliced mushrooms
2 T. dry Marsala or Madeira
2/3 cup low-fat sour cream
1/4 cup chopped fresh parsley
1/2 tsp. salt
1/2 tsp. minced fresh or 1/4 tsp. dried thyme
1/4 tsp. freshly ground black pepper
8 sheets frozen phyllo dough, thawed
Cooking spray
1/3 cup dry breadcrumbs, divided
1 T. butter, melted
Preheat oven to 400°. Heat olive oil in a large skillet over medium heat. Add shallots and sugar; cook for 2 minutes, stirring constantly. Sprinkle with water; cover, reduce heat to medium-low, and cook for 10 minutes, stirring occasionally until shallots are soft. Add mushrooms; cook, uncovered, over medium-high heat 20 minutes or until liquid evaporates, stirring frequently. Add Marsala; cook 1 minute. Remove from heat, and cool. Stir in sour cream, parsley, salt, thyme, and pepper. Place 1 phyllo sheet on a large cutting board or work surface (cover remaining dough to keep from drying), and lightly coat with cooking spray. Sprinkle with about 2 tsp. breadcrumbs. Repeat the layers with 3 phyllo sheets, cooking spray, and breadcrumbs, ending with the phyllo. Spoon 1 3/4 cups mushroom mixture along 1 long edge of phyllo, leaving a 1-inch border. Starting at the long edge with the 1-inch border, roll up jelly roll fashion. Place strudel, seam side down, on a baking sheet coated with cooking spray. Tuck ends under. Repeat the procedure with the remaining phyllo sheets, cooking spray, breadcrumbs, and mushroom mixture. Brush strudels with butter. Bake strudels at 400° for 20 minutes. Let stand for 5 minutes. Cut each strudel into 4 slices.
Yield: 2 strudels, 8 servings (serving size: 1 slice)
Calories: 176
Fat: 5.5g
Fiber: 2.1g
2 envellopes Unflavored Gelatin
1 1/2 C. Reisling, divided (or sparkling white grape juice)
1 1/2 C. White Grape Juice
1/4 C. Sugar
1 1/2 C. Orange Sections
1 C. Seedless Grapes, halved
3/4 C. fresh Raspberries
Cooking Spray
Sprinkle Gelatin over 1/2 C. white wine and let stand 5 mintues. COmbine 1 cup wine, juice and sugar in a medium saucepan; bring to a boil over medium high heat. Remove from heat, add gelatin mixture and stir until the gelatin dissolves. Place pan in a large ice filled bowl; let stand 20 minutes or until thick but not set, stirring occasionally. Whisk the gelatin mixture to for small bubbles; fold in fruit. Spoon mixture into a 5 cup decorative mold coated with cooking spray. Cover and chill at least 4 hours. Place a plate upside down on top of mold; invert mold onto plate.
Yield: 12 servings
Serving Size: 1 slice
Calories: 82
Fat: .2g
Fiber: 1.2g
1/3 cup seedless raspberry jam
3 T. chopped walnuts, toasted
1 1/2 cups all-purpose flour
1 tsp. baking powder
1/4 tsp. baking soda
1/8 tsp. salt
3/4 cup sugar
1/4 cup butter, softened
2 tsp. grated lemon rind
1 1/8 tsp. vanilla extract, divided
1 large egg
1 large egg white
3/4 cup fat-free sour cream
Cooking spray
1/4 cup sifted powdered sugar
1 1/2 tsp. 2% reduced-fat milk
Preheat oven to 350°. Combine raspberry jam and walnuts in a small bowl. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking powder, baking soda, and salt in a bowl, stirring with a whisk. Combine sugar, butter, lemon rind, 1 tsp. vanilla, egg, and egg white in a large bowl; beat with a mixer at medium speed until well blended. Add flour mixture and sour cream alternately to sugar mixture, beginning and ending with flour mixture. Spread half the batter into an 8 x 4-inch loaf pan coated with cooking spray. Spoon raspberry mixture over top, leaving a 1/4-inch border. Spread remaining batter over raspberry mixture. Bake at 350° for 55 minutes or until wooden pick inserted in center comes out clean. Cool in pan 10 minutes on a wire rack; remove from pan. Cool completely on wire rack. Combine 1/8 tsp. vanilla , powdered sugar, and milk in a small bowl, stirring well with a whisk. Drizzle over loaf.
Yield: 12 servings (serving size: 1 slice)
Calories: 184
Fat: 5.4g
Fiber: .7g
Grits:
1 C. 1% lowfat Milk
1 (14oz) can Chicken Broth
3/4 C. uncooked quickcooking Grits
2 tsp. minced jalapeño Pepper
1/2 C. (2oz) shredded extra sharp Cheddar Cheese
Cooking Spray
Peppers:
3 medium Orange or Red Bell Peppers
2 tsp. EE Olive Oil
1 tsp. Balsamic Vinegar
1/2 tsp. ground Coriander
1/4 tsp. Salt
To prepare grits, bring the milk and broth to a boil in a medium saucepan. Stir in grits and jalapeño. Cover, reduce heat, and simmer 5 minutes, or until thick. Stir in the cheese and cook until cheese melts. Spread grits into a 9″ square baking pan coated with cooking spray, cover and refrigerate for 8 hours or until set. To prepare peppers, cut them in half lengthwise; discard seeds and membrane. Place pepper halves, skin sides up, on a foil lined baking sheet and flatten with hand. Broil 15 minutes or until blackened. Place in ziploc bag, seal and let stand 15 minutes. Peel and cut into 1″ strips. Combine peppers, oil, vinegar, coriander and salt; toss well. Invert grits onto a cutting board and cut grits into 4 squares. Cut each square diagonally into 2 triangles. Heat a large nonstick skillet coated with cooking spray over medium high heat. Add triangles and cook 4 minutes or until lightly browned on each side. Serve pepper mixture over grit cakes.
Yield: 4 servings
Serving Size: 2 Grit Cakes and 1/2 C. Pepper Mixture
Calories: 247
Fat: 8.2g
Fiber: 2.5g
2 T. olive oil
1 tsp. paprika
3/4 tsp. chili powder
1/2 tsp. salt
1/4 tsp. ground red pepper
1/8 tsp. black pepper
6 1/2 cups diced baking potato (about 2 1/2 pounds)
Cooking spray
Preheat oven to 400°. Combine first 6 ingredients in a large bowl; stir well. Add potatoes; stir well to coat. Place potatoes in a single layer on a cookie sheet coated with cooking spray. Bake at 400° for 30 minutes or until browned.
Yield: 5 servings (serving size: 1 cup)
Calories: 299
Fat: 5.9g
Fiber: 4.4g
3 T. Orange-Mango ff Yogurt
3 T. Poppyseed Dressing
2 C. halved Strawberries
2 C. cubed Pineapple
2 C. Mixed Melon Balls
12 Boston Lettuce Leaves.
Combine yogurt and salad dressing in a small bowl, stirring well with a whisk. Combine fruits in a large bowl, tossing gently. Line six plates with 2 lettuce leaves each; spoon 1 C. fruit onto each plate. Drizzle each with 1 T. dressing and serve.
Yield: 6 servings
Calories: 106
Fat: 3.6g
Fiber: 3g
Dough:
1 package dry yeast (about 2 1/4 tsp.)
1/4 cup warm water (100° to 110°)
1/2 cup warm 1% low-fat milk (100° to 110°)
1/3 cup granulated sugar
1/4 cup butter, softened
1 tsp. vanilla extract
3/4 tsp. salt
1 large egg, lightly beaten
3 1/2 cups all-purpose flour, divided
Cooking spray
Filling:
3/4 cup raisins
2/3 cup packed brown sugar
1 T. ground cinnamon
2 T. butter, melted
Glaze:
1 cup powdered sugar
2 T. 1% low-fat milk
1/2 tsp. vanilla extract
To prepare dough, dissolve yeast in warm water in a large bowl; let stand 5 minutes. Add 1/2 cup warm milk, granulated sugar, 1/4 cup butter, 1 tsp. vanilla, salt, and egg; stir with a wooden spoon until combined (batter will not be completely smooth). Lightly spoon flour into dry measuring cups; level with a knife. Add 3 cups flour to yeast mixture; stir until a soft dough forms. Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 8 minutes); add enough of remaining flour, 1 T. at a time, to prevent dough from sticking to hands (dough will feel slightly tacky). Place dough in a large bowl coated with cooking spray; turn to coat top. Cover and let rise in a warm place (85°), free from drafts, 1 hour or until doubled in size. (Press two fingers into dough. If indentation remains, dough has risen enough.) To prepare filling, combine raisins, brown sugar, and cinnamon. Roll dough into a 15 x 10-inch rectangle; brush with 2 T. melted butter. Sprinkle filling over dough, leaving a 1/2-inch border. Beginning with a long side, roll up dough jelly-roll fashion; pinch seam to seal (do not seal ends of roll). Wrap roll in plastic wrap; chill for 20 minutes. Unwrap roll, and cut into 20 (1/2-inch) slices. Arrange slices, cut sides up, 1 inch apart on a jelly roll pan coated with cooking spray. Cover and let rise in a warm place (85°) free from drafts, 1 hour and 15 minutes or until doubled in size. Preheat oven to 350°. Uncover dough. Bake at 350° for 20 minutes or until rolls are golden brown. To prepare glaze, combine powdered sugar, 2 T. milk, and 1/2 tsp. vanilla, stirring well with a whisk. Drizzle glaze over warm rolls.
Yield: 20 servings (serving size: 1 roll)
Calories: 200
Fat: 4g
Fiber: 1g
2 tsp. Butter
Cooking Spray
4 Red Onions, quartered and thinly sliced crosswise (about 2 1/2 lb.)
1 tsp. Sea Salt
1/4 tsp. Pepper
1 C. Dry Red Wine
2 T. Tomato Paste
1 qt. Water
1 C. canned diced Tomatoes, drained
1 tsp. minced fresh Rosemary
1/8 tsp. dried Thyme
4 Sprigs Parsley
2 Bay Leaves
1 T. low sodium Soy Sauce
6 (1/2″ thick) slices diagonally cut French Bread Baguette
3/4 C. (1 1/2oz.) Shredded Gruyere Cheese
1/3 C. (1 1/2oz.) grated Asiago Cheese
Melt the butter in a large dutch onion coated with coaking spray over medium heat. Add the onions, salt and pepper. Cover and cook over low heat 30 minutes or until onions are browned, stirring occasionally. Increase heat to medium high; stir in wine and tomatoe paste. Cook until wine almost evaporates (about 5 minutes). Add water, tomatoes, rosemary, thyme, parsley and bay leaves; bring to a boil. Cover, reduce heat, and simmer 20 minutes. Stir in soy sauce; discard parsley and bay. Preheat broiler. Ladle 1 1/3 C. soup into six ovenproof bowls. Place bowls on baking sheet. Top each serving with a slice of bread, and sprinkle each bread slice with cheeses, evenly divided. Broil 3 minutes or until cheese melts.
Yield: 6 servings
Calories: 264
Fat: 8.7g
Fiber: 5g
6 cups water
1/2 cup dry white wine
1 1/2 tsp. dried basil
2 garlic cloves, halved
1 (10 1/2-ounce) can low-salt chicken broth
6 chicken breast halves (about 2 1/4 pounds)
4 chicken thighs (about 1 pound)
Cooking spray
4 cups sliced cremini mushrooms (about 8 oz.)
1/4 cup all-purpose flour
1 cup 1% low-fat milk
1/2 tsp. salt
1/4 tsp. pepper
2 cups herb-seasoned stuffing mix
3 T. light butter, melted
Combine first 5 ingredients in a Dutch oven; bring to a boil. Add chicken; cover, reduce heat, and simmer 30 minutes or until tender. Remove chicken with a slotted spoon; bring broth mixture to a boil. Cook until reduced to 4 cups (about 30 minutes). Pour reduced broth mixture into a zip-top plastic bag. Snip off 1 corner of bag; drain 2 cups broth mixture into a 2-cup glass measure, stopping before the fat layer reaches the opening. Reserve remaining broth mixture for another use. Discard fat. Remove chicken from skin and bones; shred with 2 forks to measure 4 1/2 cups meat. Place chicken in a 13 x 9-inch baking dish coated with cooking spray. Preheat oven to 400°. Place a large skillet coated with cooking spray over medium-high heat. Add mushrooms; sauté 5 minutes. Remove from skillet. Place flour in skillet; gradually add milk, stirring with a whisk until blended. Add 2 cups broth mixture; cook over medium heat 12 minutes or until slightly thick, stirring constantly with a whisk. Stir in mushrooms, salt, and pepper; pour over chicken. Combine the stuffing mix and butter in a bowl, and sprinkle over the mushroom mixture. Cover and bake casserole at 400° for 20 minutes. Uncover and cook casserole 10 minutes or until bubbly.
Yield: 6 servings
Calories: 425
Fat: 14.3g
Fiber: 1.9g
4 C. (3/4″) diced peeled Sweet Potato (about 1 lb.)
2 C. (3/4″) diced Red Potato (about 8oz.)
2 T. Vegetable Oil
1 C. diced Canadian Bacon (about 8oz.)
1 C. chopped Green Bell Pepper
2/3 C. chopped Scallions
3/4 tsp. Salt
1/2 tsp. Celery Seed
1/2 tsp. Pepper
1/8 tsp. Nutmeg
1/4 C. Chicken Broth
1 T. Cider Vinegar
Place potatoes in a saucepan, and cover with water. Bring to a boil. Reduce heat and simmer 5 minutes and drain. Heat oil in a large nonstick skillet over medium heat. Add bacon and cook 4 minutes, stirring frequently. Add bell pepper and green onions, cook 2 minutes, stirring frequently. Add potatoes, salt, celery seed, pepper and nutmeg; cook 4 minutes, gently stirring occasionally. Stir n broth and vinegar. Toss gently until liquid is absorbed.
Yield: 6 servings
Serving Size: 1 C.
Calories: 207
Fat: 6.8g
Fiber: 3g
1 (7-ounce) can chipotle chiles in adobo sauce
1 T. butter
1 cup chopped red bell pepper
1/2 cup diced Canadian bacon (about 2 oz.)
1 cup thinly sliced green onions
2 T. all-purpose flour
1 tsp. chili powder
1/2 tsp. salt
1/2 tsp. ground cumin
2 1/4 cups 2% reduced-fat milk
2 cups (8 oz.) shredded reduced-fat sharp cheddar cheese, divided
2 T. chopped fresh cilantro
8 cups hot cooked farfalle (bow tie pasta) or other short pasta
Cooking spray
Preheat oven to 400°. Remove 1 tsp. adobo sauce and 1 chile from canned chiles; mince the chile. Place remaining sauce and chiles in a zip-top plastic bag; freeze for another use. Melt butter in a large Dutch oven over medium-high heat. Add bell pepper and bacon; sauté 4 minutes. Add onions; sauté 1 minute. Stir in the adobo sauce, minced chile, flour, chili powder, salt, and cumin; cook 1 minute. Gradually add milk; cook until thick and bubbly (about 4 minutes), stirring constantly with a whisk. Remove from heat. Gradually add 1 1/2 cups cheese and cilantro, stirring until cheese melts. Add pasta to pan; toss well. Spoon the pasta mixture into an 11 x 7-inch baking dish coated with cooking spray. Sprinkle 1/2 cup cheese over pasta mixture. Bake at 400° for 15 minutes or until browned.
Yield: 6 servings (serving size: 1 1/3 cups)
Calories: 369
Fat: 12.5g
Fiber: 3.1g
1 C. chopped Orange Sections
1/2 C. Orange Juice
1/4 C. chopped Scallions
1/4 C. low sodium Soy Sauce
3 T. fresh Lemon Juice
2 T. Olive Oil
1 T. Honey
2 tsp. grated peeled fresh Ginger
1 tsp. ground Coriander
1 1/2 lc. Chicken Breast Tenders
8 C. cooked Rotini Pasta (about 1 lb. uncooked)
Combine first 9 ingredients in a non reactive container and mix well. Add chicken to marinade and allow to marinate for 3 hours (do not over-marinate, the citrus will break down the chicken) in the refrigerator. Heat large skillet over medium high heat. Add chicken mixture and cook 15 minutes. Add pasta and simmer and additional 5 minutes, until chicken is cooked and pasta is heated through.
Yield: 6 servings
Serving Size: 2 C.
Calories: 473
Fat: 7.3g
Fiber: 3.7g
1/3 cup sun-dried tomatoes, packed without oil
2 tsp. olive oil
2 T. minced garlic
2 cups fat-free milk
3 large eggs
2/3 cup (about 2 1/2 oz.) shredded part-skim mozzarella cheese, divided
2 T. grated fresh Parmesan cheese, divided
2 T. chopped fresh or 2 tsp. dried basil
1/2 tsp. salt
1/2 tsp. black pepper
6 cups (1-inch) cubed Italian bread (about 8 oz.)
Cooking spray
Preheat oven to 350°. Place boiling water and tomatoes in a bowl. Cover and let stand 10 minutes or until tender. Drain well; finely chop. Heat oil in a small nonstick skillet over medium-low heat. Add garlic; cook for 1 minute, stirring constantly. Combine the milk and eggs in a bowl, stirring with a whisk. Stir in tomatoes, garlic, 1/2 cup mozzarella, 1 T. Parmesan, basil, salt, and pepper. Place bread in a shallow 1 1/2-quart casserole coated with cooking spray. Pour milk mixture over bread, gently stirring to coat. Let mixture stand 15 minutes. Sprinkle with remaining mozzarella and Parmesan. Bake at 350° for 45 minutes or until golden brown.
Yield: 8 servings
Calories: 178
Fat: 6.2g
Fiber: 1.2g
1/3 C. fresh Lime Juice
1/4 C. fresh Orange Juice
2 T. low sodium Soy Sauce
2 T. Honey
2 cloves Garlic, minced
2 tsp. peeled grated fresh Ginger
2 T. Sugar
1 tsp. ground Coriander
1/4 tsp. Pepper
2 ears Corn, each cut crosswise into 4 pieces
1 1/2 lb. large Shrimp, peeled and deveined
4 C. cooked Couscous
At home, combine the first 9 ingredients in a bowl and whisk well to combine. Add shrimp and corn to bowl and toss well to coat. Place shrimp and corn into a foil oven bag. Place directly on hot coals, on a hot grill or in a 450 degree oven, cook 10 minutes. Serve over couscous.
Yield: 4 servings
Serving Size: 5oz. Shrimp, 2 pieces corn and 1 C. couscous
Calories: 473
Fat: 3.9g
Fiber: 4g
2 T. Olive Oil
8 C. chopped Swiss Chard
4 cloves Garlic, minced
4 C. hot cooked Ziti (about 8oz uncooked)
2 C. Grape or Cherry Tomatoes, halved
1/4 C. pitted chopped Kalamata Olives
2 T. Lemon Juice
3/4 tsp. Kosher Salt
1/2 tsp. Black Pepper
1/4 C. (1oz) shaved fresh Romano Cheese
Heat oil in a large nonstick skillet over medium high heat. Add chard and garlic; sauté 2 minutes. Combine chard mixture, pasta and next 5 ingredients, tossing well. Top with cheese.
Yield: 4 servings
Serving Size: 2 C.
Calories: 336
Fat: 10.5g
Fiber: 4.2g
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
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
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
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
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
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
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.
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
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
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
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
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
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
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
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
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