Sautéed Grape Tomatoes

Sautéed Grape Tomatoes

1 T. olive oil
2 C. grape tomatoes
1 scallion, green part only, chopped
1/4 tsp. salt
1 T. white balsamic vinegar or 1 T. white wine vinegar plus 1/4 tsp. sugar
1/4 tsp. freshly ground pepper

Heat the olive oil in a large sauté pan over high heat. Add the tomatoes and sauté 2 minutes. Add the scallion and cook another minute or until the tomatoes look slightly pulpy. Remove from heat and place in a bowl. Add vinegar, salt and pepper. Set aside 5 minutes for flavors to blend. Serves 4.

Tempeh Pot Stickers

Tempeh Pot Stickers

1 T. cornstarch
1 lb. frozen spinach, thawed
1 T. reduced-sodium soy sauce
1/4 tsp. chili sauce
2 tsp. peeled and minced fresh gingerroot
1/4 C. finely chopped scallions
1/2 lb. tempeh, crumbled

Sauce:
1/2 C. water
1 tsp. low-sodium worcestershire sauce
1/2 tsp. chili sauce
1/4 tsp. sugar
2 tsp. grated orange rind,orange part only

32 wonton skins
2 T. canola oil

Lightly dust a large baking sheet with the cornstarch and set aside. Squeeze any excess moisture from the thawed spinach. Combine the soy sauce, chili sauce, and gingerroot in a bowl and mix well. Add the spinach, scallions, and tempeh and again mix well. Combine all the sauce ingredients in a small bowl, mix well, and set aside. Separate the wonton skins. Place 1 T. of the pot-sticker mixture onto each of the wonton skins. To form into pot stickers, bring the 4 corners of the wonton skins into the center, overlapping to cover the filling and form a ball. Place the ball, fold side down, in the soft hollow of your hand between your thumb and index finger. Squeeze your hand gently to form and seal each pot sticker. Place the finished pot stickers on the prepared baking sheet and refrigerate for at least 1 hour. (The recipe can be assembled to this point several hours in advance and refrigerated until cooking time.) To cook the pot stickers, heat the oil in a large non-stick skillet over medium-high heat. Add the pot stickers and cook until the bottoms are golden brown. Carefully turn each pot sticker over to brown the other side. Pour the sauce over the pot stickers, cover, and steam for 3 minutes. Remove the cover and continue cooking until all the sauce is completely absorbed.

Makes 4 servings
Serving Size: 8 Pot Stickers

Calories: 190
Fat: 6g

Honey Bran Muffins

Honey Bran Muffins

1 1/4 C. whole wheat pastry flour
1/2 C. oatmeal
1 C. oat bran
1/4 C. honey
1 tsp. baking powder
1 tsp. baking soda
3/4 tsp. ground cinnamon
1/4 tsp. nutmeg
2 slightly beaten eggs
2/3 C. buttermilk
1/2 C. raisins
1/4 C. oil

Spray muffin pan with vegetable cooking spray or line with paper baking cups. Stir together all dry ingredients. Combine eggs, buttermilk, honey and oil. Add egg mixture to flour mixture; stir until moistened. Fold in raisins. Fill muffin pan 2/3 full. Bake in a 400 degree F oven for 15-20 minutes.

Yield: 12 Muffins
Serving Size: 1 Muffin

Calories: 165
Fat: 6g
Fiber: 4g

Tiramisu

Tiramisu

Cake:
10 large egg whites
1 pinch cream of tartar
2/3 C. raw cane sugar (Turbinado)
1 C. unbleached all-purpose flour, sifted

Filling:
3 C. fat-free cottage cheese, pureed in food processor until smooth
21/2 C. reduced-fat cream cheese
11/4 C. raw cane sugar (Turbinado)
1/3 C. fat-free milk
1 package (1 T.) unflavored gelatin powder
2 T. dark rum
2 T. Marsala wine
2 tsp. Kahlua coffee liqueur

Espresso Syrup:
2 T. corn syrup
1/2 C. espresso
2 T. Kahlua coffee liqueur

Topping:
2 T. unsweetened cocoa powder

Preheat the oven to 375 F. Lightly spray a 10-inch springform pan with cooking spray. Using an electric mixer, beat the egg whites with the cream of tartar until frothy. Gradually add the sugar and continue beating until stiff peaks form. Gently fold the flour into the egg white mixture. Spoon the batter into the prepared cake pan. Bake for 8-10 minutes or until a wooden pick inserted in the center comes out clean. Cool in the pan on a wire rack for 5 minutes; release the spring of the baking pan to prevent the cake from sticking to the sides and cool completely. In a large bowl, beat together the cottage cheese, cream cheese and sugar with an electric mixer. Pour the milk into a small saucepan and sprinkle the gelatin on top. Let stand for about 2 minutes. Stir over medium heat until the gelatin has dissolved completely, about 2 minutes. Quickly stir the milk mixture into the cream cheese mixture and fold in the rum, Marsala and Kahlua; set aside. Combine all the ingredients for the espresso syrup in a small bowl; set aside. Slice the cake in half horizontally. Place one layer in the bottom of the springform pan. Brush with half of the syrup. Smooth half of the filling onto the cake. Place the second cake layer on the filling. Brush with remaining syrup. Top with remaining filling. Refrigerate for at least 4 hours to allow it to set. Dust the top of cake with cocoa powder before serving.

Yield: 16 servings

Calories 220
Fat 7g
Fiber 0g

Marinated Mushroom Salad

Marinated Mushroom Salad

1/2 C. red wine vinegar
1/3 C. water
1/2 tsp. fructose
2 T. canola oil
1 T. finely diced onion
1 T. finely chopped parsley
1/2 tsp. dried oregano,crushed
2 garlic cloves, pressed or minced
1/4 tsp. salt
1/4 tsp. freshly ground
black pepper
3/4 lb. mushrooms, such asoyster, chanterelle, or shiitake
lettuce leaves for serving

Combine all the ingredients, except the mushrooms and lettuce leaves, in a saucepan. Bring to a boil, remove from the heat, and cool for 30 minutes. Clean and slice the large mushrooms, leaving the small ones whole. Place in a non-aluminum bowl. Pour the marinade over the mushrooms and allow to cool to room temperature. Line 8 plates with lettuce leaves. Drain the mushrooms. Arrange 1/4 C. of the mushrooms on each plate.

Yield: 8 servings
Serving Size: 1/4 C.

Calories: 47
Fat: 3.6 g

Caper Dressing

Caper Dressing

1/4 C. rice vinegar
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
1 shallot, finely chopped
1 T. capers, drained and chopped
1 tsp. dijon mustard
1/2 C. water
2 T. canola oil

Combine the vinegar and salt in a bowl and stir until the salt has completely dissolved. Add the remaining ingredients, except the oil, and mix well. Slowly whisk in the oil. Mix well again just before using.

Yield: 1 cup
Serving Size: 2 T.
Calories: 34
Fat: 3.4g

Orange Devil’s Food Cake

Orange Devil’s Food Cake

1 package (18 1/4 oz.) reduced-fat devil’s food cake mix
1 carton (8 oz.) nonfat plain yogurt
1/2 C. orange juice
1/2 C. water
egg substitute equivalent to 2 eggs
2 T. unsweetened applesauce
2 T. grated orange peel
1 tsp. ground cinnamon

Glaze
1 C. confectioners’ sugar
2 T. baking cocoa
2 T. orange juice
1/2 tsp. vanilla extract

In a mixing bowl, combine the first eight ingredients; beat on low speed for one minute, scraping the bowl constantly. Coat a 10 inch fluted tube pan with nonstick cooking spray and dust with flour. Pour batter into pan. Bake at 350 degrees Fahrenheit for 50 to 55 minutes or until a toothpick comes out clean. Cool for 10 minutes before removing to a wire rack to cool completely. Combine the glaze ingredients; drizzle over cake.

Yield: 12 servings
Calories: 243
Fat: 4g
Fiber: 2g

Georgia-Style County Chicken Captain

Georgia-Style County Chicken Captain

1 chicken, cut into 8 pieces, skin removed (about 3 lb.)
2 tsp. curry powder
1/2 tsp. salt
1/4 to 1/2 tsp. cayenne pepper
1 T. olive oil
1 medium onion, cut into thin wedges
2 cloves garlic, minced
1 large green bell pepper, cut into 1 inch pieces
1 14- to 15-oz. can diced tomatoes with juice
1/4 C. dried currants or raisins
1/2 tsp. dried thyme
2 T. sliced almonds

Sprinkle the chicken pieces with curry powder, salt, and cayenne. Heat the oil in a large nonstick skillet. Brown the chicken in oil on all sides, about 10 minutes. Remove and set aside. sauté the onion and garlic in the same skillet for 3 minutes. Add the green pepper, tomatoes with liquid, currants, and thyme. Bring to a boil. Return the chicken to the skillet; reduce the heat. Cover and simmer until the chicken is tender, about 15 minutes, spooning the juices over the chicken occasionally. While the chicken is cooking, heat the almonds in a small skillet over medium heat for about 3 minutes, until slightly browned and fragrant. Sprinkle the dish with toasted almonds at serving time.

Yield: 4 servings
Serving size: 2 pieces (1/4 chicken), 1/4 Vegetables and 1/2 T. Almonds

Calories: 328
Fat: 13g
Fiber: 3g

Tomato Alphabet Soup

Tomato Alphabet Soup

2 T. Butter
1 C. chopped Onion
1 C. chaopped Carrot
1/3 C. chopped Celery
1 1/2 C. Vegetable Broth
1 tsp. dried Basil
1/4 tsp. Pepper
1 28oz. can Diced Tomatoes, undrained
2 C. cooked Alphabet Pasta (about 1 cup uncooked), divided
1 C. 2% Milk

Melt the butter in a saucepan over medium-high heat. Add onion, carrot, and celery; sauté 4 minutes or until tender. Add broth, basil, pepper and tomatoes, bring to a boil. Reduce heat and simmer 15 minutes. Stir in 1/2 C. pasta. Remove from heat; let stand 5 minutes. Place half of tomato mixture in a blender and process until smooth. Pour pureed soup into a large bowl. Repeat procedure with remaining tomato mixture. Return pureed soup to pan; stir in remaining pasta and milk. Cook over medium-high heat 2 minutes or until fully heatedm stirring frequently (do not boil).

Yield: 6 servings
Serving Size: 1 cup

Calories: 175
Fat: 5.2g
Fiber: 4g

Grilled Shrimp & Plum Skewers with Sweet Hoisin Sauce

Grilled Shrimp & Plum Skewers with Sweet Hoisin Sauce

12 jumbo shrimp peeled & deveined (about 1 pound)
3 plums quartered,
2 T. minced peeled fresh ginger
1 T. olive oil
1/2 tsp. salt
1/2 tsp. white or black pepper

Sweet Hoisin Sauce
1/3 cup bottled hoisin sauce
1/4 cup rice vinegar
2 T. sherry
2 T. ketchup
1 T. brown sugar
1/2 tsp. five-spice powder

1/4 cup (11/2- inch) julienne – cut green onions (optional)
1 lime quartered (optional)

To prepare hoisin sauce: Combine all the ingredients in a small bowl. Prepare grill. Toss shrimp, plums, ginger, olive oil, salt and pepper in a large bowl. Thread 3 shrimp and 3 plum sections alternately onto each of 4 (10-inch) skewers. Spoon 1/2 cup Sweet Hoisin Sauce into a cup; place remaining sauce in a serving bowl. Place kebabs on a grill rack coated with cooking spray; cook for 4 minutes. Turn kebabs, and brush with about 1/4 cup sauce. Cook 4 minutes, Turn the kebabs; brush with about 1/4 cup sauce. Cook 2 minutes, turning once. Serve remaining 1/2 cup sauce as a dipping sauce. Garnish with onions and lime wedges if desired.

Yield: 4 servings
Servings size: 1 kebab and about 2 T. sauce

Calories: 220
Fat: 6.4g
Fiber: 1.5g

Pizza Bread Sticks

Pizza Bread Sticks

1 package (1/4 oz.) active dry yeast
3/4 C. warm water (105°F to 115°F)
2-1/2 C. all-purpose flour
1/2 C. (2 oz.) shredded part-skim mozzarella cheese
1/4 C. (1 oz.) shredded Parmesan cheese
1/4 C. chopped red bell pepper
1 green onion with top, sliced
1 medium clove garlic, minced
1/2 tsp. dried basil leaves
1/2 tsp. dried oregano leaves
1/4 tsp. salt
1/4 tsp. red pepper flakes (optional)
1 T. olive oil

Preheat oven to 400°F. Spray 2 large nonstick baking sheets with nonstick cooking spray; set aside. Sprinkle yeast over warm water in small bowl; stir until yeast dissolves. Let stand 5 minutes or until bubbly. Meanwhile, place all remaining ingredients except oil in food processor; process a few seconds to combine. With food processor running, gradually add yeast mixture and oil. Process just until mixture forms a ball. (Add an additional 2 T. flour if dough is too sticky.) Transfer dough to lightly floured surface; knead 1 minute. Let dough rest 5 minutes. Roll out dough with lightly floured rolling pin to form 14X8-inch rectangle; cut dough crosswise into 1/2-inch-wide strips. Twist dough strips; place on prepared baking sheets. Bake 14 to 16 minutes or until lightly browned.

Yield: 14 servings
Calories 112
Fat: 2g
Fiber: 1g

Honolulu Country Club Hoisin Chicken

Honolulu Country Club Hoisin Chicken

3 pounds boneless skinless chicken thighs
Marinade:
1-1/2 oz. fermented black beans (about 4 T.)
1 cup Bar-B-Que Sauce
7 oz. honey (1/2 cup plus 4 tsp.)
4 oz. hoisin sauce (1/3 cup plus 1 T.)
4 T. soy sauce
2 T. sesame oil
2 tsp. minced garlic
1 tsp. Asian chile paste

Mash black beans with Bar-B-Que Sauce. Add remaining marinade ingredients, then blend slightly in food processor. Makes about 1-3/4 cups sauce. Marinate chicken in mixture overnight, then broil chicken over charcoal.

Yield: 16 servings
Serving Size: 4oz. skinless thigh meat
Calories: 180
Fat: 6g

Grilled Five Spice Steak

Grilled Five Spice Steak

1/2 C. soy sauce
2 T. minced fresh ginger
2 T. minced garlic
1 T. vegetable oil
2 T. red pepper flakes
2 tsp. five-spice powder
2-1/2 lb. beef top round steak, 1-1/2 inches thick
1 T. cider vinegar

Make Marinade: Combine all marinade ingredients in shallow dish. Add meat to Marinade, turning to coat. Cover and refrigerate overnight. One hour before grilling, remove steak from refrigerator. Heat grill. Remove steak from marinade; discard marinade. Grill steak over medium* heat 12 to 15 minutes per side for medium rare (145 degrees F). Let stand 10 minutes. Slice very thin across the grain. Note: To test for medium heat, you should be able to hold your hand over the coals at the height of the food for 4 seconds before you have to pull away.

Makes 10 servings.
calories: 195
total fat: 9g

Foil-Grilled Italian Potatoes

Foil-Grilled Italian Potatoes

3 medium russet potatoes, about 1 pound total, unpeeled and scrubbed
2 tsp. Olive oil
1/4 tsp. crushed dried thyme
1/4 tsp. crushed dried oregano
1/8 tsp. crushed dried rosemary
1/8 tsp. garlic powder
1/8 tsp. paprika
2 T. freshly grated Parmesan cheese

Cut a 14-inch square sheet of heavy-duty aluminum foil. Cut potatoes lengthwise into eighths and lay in center of the foil. Drizzle potatoes with olive oil. In a small bowl, combine thyme, oregano, rosemary, garlic powder, and paprika. Sprinkle over potatoes and toss gently to coat evenly. Wrap and seal foil securely with tight double folds. Place on grill about 4 to 6 inches from source of heat over medium-hot coals. Cook 30 to 40 minutes until potatoes are tender. Open packet and stir gently. Sprinkle with cheese. Close packet and continue to grill another 3 to 5 minutes, until cheese melts. Serve hot.

Yield: 4 servings
Calories: 125
Fat: 3g
Fiber: 2g

Marinated & Grilled Top Round

Marinated & Grilled Top Round

5 large garlic cloves, chopped
3 T. olive oil
2 T. balsamic vinegar
2 T. sherry vinegar
3/4 tsp. salt
1/2 tsp. freshly ground pepper
1/2 C. thinly sliced fresh basil leaves
1 2lb. beef top round steak (about 1-1/2 inches thick)
Fresh parsley sprigs, for garnish

Combine all ingredients except steak and parsley in a shallow baking dish. Add steak, turn several times. Cover and marinate in the refrigerator 30 minutes or up to 24 hours. Heat grill. Remove steak from marinade, letting excess marinade and garlic drip back into pan. (Do not discard marinade.) Grill steak 6 minutes, turn and brush with some of marinade and pieces of garlic. Grill 5 minutes. Turn steak again and grill 3 to 6 minutes more, until an instant-read thermometer reaches 140 degrees F when inserted in center of steak for medium-rare. Transfer steak to cutting board, let stand 5 minutes before slicing. Garnish with parsley if desired.

Yield: 8 servings
Calories: 230
Fat: 13g
Fiber: 0g

Thai Peach Salad

Thai Peach Salad

1 T. Brown Sugar
1 T. minced or grated fresh Ginger
1 large Garlic Clove, minced
4 tsp. freshly squeezed Lime Juice
1 tsp. Soy Sauce
1 tsp. hot Chili-Garlic Sauce
1/4 tsp. Salt
2 T. Vegetable oil
1 T. Sesame oil
4 Peaches
2 Red Bell Peppers
8 cups mixed Salad Greens
1/2 cup fresh Cilantro (optional)

In medium bowl, stir together sugar, ginger, garlic, lime juice, soy sauce, chili-garlic sauce and 1/4 tsp. salt. Whisk in vegetable and sesame oils. Use right away or leave at room temperature up to half a day or refrigerate up to 3 days. Just before serving, peel peaches. Halve, remove pits and thinly slice. Place in bowl. Quarter peppers and remove seeds. Thinly slice and add to peaches. Whisk dressing, pour over peach mixture and gently stir until coated. Toss in large salad bowl with greens and cilantro (if desired). Taste and add more salt, if needed.

Yield: 6 servings
Calories: 75
Fat: 4g
FIber: 2g

Chive Buttermilk Biscuits

Chive Buttermilk Biscuits

2 C. all purpose flour
1 T. baking powder
1/2 tsp. sugar
1/4 tsp. baking soda
1/4 tsp. salt
3 T. chopped fresh chives
3 T. margarine
3/4 C. plus 1 T. nonfat buttermilk
1/4 tsp. paprika

Combine first 6 ingredients in a medium bowl; cut in margarine with a pastry blender until mixture resembles carse meal. Add buttermilk, stirring just until dry ingredients are moistened. Sprinkle 1 T. flour evenly over work surface. Turn dough out onto floured surface, and knead 10 or 12 times. Roll dough 1/2 inch thick and cut into rounds with 2 inch biscuit cutter. Place rounds on ungreased baking sheet and sprinkle with paprika. Bake at 425*F for 10 to 12 minutes or until golden.

Yield: 21 Biscuits
Serving Size: 1 Biscuit

Calories: 60
Fat: 2g
FIber: .5g

Lemon-Cranberry Bars

Lemon-Cranberry Bars

1/2 cup frozen lemonade concentrate, thawed
1/2 cup spoonable sugar substitute
1/4 cup margarine
1 egg
1-1/2 cups all-purpose flour
2 tsp. grated lemon peel
1/2 tsp. baking soda
1/8 tsp. salt
1/2 cup dried cranberries

Preheat oven to 375 deg F. Lightly coat 8″ square baking pan with nonstick cooking spray; set aside. Combine first 4 ingredients in medium bowl; mix well. Add next 4 ingredients; stir well. Stir in cranberries; pour into prepared pan. Bake 20 min. or until light brown. Cool completely in pan on wire rack.

Yield: 9 Squares
Calories: 184
Fat: 5.3g
FIber: 1g

Sun Dried Tomato Breadsticks

Sun Dried Tomato Breadsticks

2 C. flour
1/2 tsp. salt
1 1/2 tsp. yeast
1 tsp. honey
1 tsp. olive oil
2/3 C. hot water
6 sun-dried tomato halves, reconstituted according to package directions
1 T. skim milk
2 tsp. poppy seeds

Drain and chop sun dried tomatoes; set aside. Place the flour, salt and yeast in a food processor bowl. With processor running, add honey and olive oil, and gradually pour in the water. Stop adding water as soon as the dough starts to stick together. Process for another minute. Transfer dough to a lightly floured surface and knead 3 or 4 minutes, or until smooth and elastic. Knead in the chopped tomato pieces. Form dough into a ball and spray with nonstick cooking spray. Place in a bowl and let sit for 5 minutes. Preheat oven to 300*F. Divide dough into 16 pieces. Roll each piece into an 11 inch long stick. Place each stick on a baking pan which has been sprayed with nonstick cooking spray. Let rise for 15 minutes. Brush dough sticks with milk and sprinkle with poppy seeds. Bake for about 30 minutes, or until done and lightly golden brown. Place on a wire rack to cool.

Yield: 16 servings
Serving Size: 1 Breadstick

Calories: 67
Fat: 1g
Fiber: 1g

Nutty Chicken FIngers

Nutty Chicken FIngers

1/3 cup corn flake crumbs
1/2 cup pecans – finely chopped
1 T. dried parsley
1/8 tsp. garlic powder
12 oz. chicken breast halves without skin – cut in 1″ slices
2 T. milk

Preheat oven to 400 degrees F. In a shallow dish combine cornflake crumbs, pecans, parsley, salt. and garlic powder. Dip chicken in milk, then roll in crumb mixture. Place in a 15x10x1 inch baking pan. Bake until no longer pink in the middle (8 minutes).

Yield: 5 Servings
Calories: 124

Chunky Red Pepper Soup with Avocado Toast

Chunky Red Pepper Soup with Avocado Toast

4 large red sweet peppers
1 tsp. olive oil
1/2 C. finely chopped onion
4 roma tomatoes, peeled, seeded, and chopped
4-5 C. reduced sodium chicken or vegetable broth
1/8 tsp. salt
1/8 tsp. fresh ground black pepper
1 T. balsamic vinegar

Avocado Toast:
6 bias cut slices (1/4 inch each) French baguette loaf
1 T. roasted garlic paste
1 ripe avocado, peeled and sliced
1/8 tsp. salt
1 T. lime juice

To roast the peppers: Preheat oven to 425*F. Remove stems, seeds, and membranes from peppers. Place peppers, cut side down, on a lightly oiled baking sheet. Roast 20 to 25 minutes or till skins char and blister. Remove from heat. Wrap peppers in foil and let stand 15 minutes or until cool. Peel off skin. Use immediately or refrigerate up to several days. Heat the one tsp. of olive oil in a large saucepan over medium heat. Cook and stir onion in oil for 2 minutes, or till soft. Add peppers, tomatoes, broth, salt, pepper, and vinegar. Bring just to boiling. Reduce heat; simmer uncovered for 10 minutes, stirring occasionally. Cool slightly. Transfer half of mixture to a blender container or food processor bowl. Process until smooth. Return mixture to saucepan and stir well. Heat thoroughly. To make Avocado Toast: Preheat broiler. Toast bread slices under broiler until lightly browned, turning once. Remove from oven. Spread each piece of toast with about 1/2 tsp. roasted garlic paste; set aside. Toss avocado slices with lime juice and salt. Arrange several slices of avocado on each piece of toast and garnish with a fresh basil leaf, if desired.

Yield: 6 servings
Serving Size: About 1 C. Soup + 1 Avocado Toast

Calories: 158
Fat: 6g
Fiber: 5g

ABC Bagel Sandwich

ABC Bagel Sandwich

1 medium apple, cut into 16 wedges
1 tsp. brown sugar
1/4 C. light cream cheese
2 plain bagels, split and toasted
1/4 C. lowfat shredded cheddar cheese
2 slices lean canadian bacon, sliced in strips
2 T. chopped green onion

Preheat oven to 425 degrees. Place a non stick skillet coated with cooking spray over medium high heat until hot. Add apple and sugar. Sauté about 3 minutes. Remove from heat. Spread one T. cream cheese over each bagel-half. Top each half with 4 apple wedges. Sprinkle each with cheese and bacon. Bake at 425 degrees for 5-8 minutes. Remove from oven and sprinkle with green onions.

Yield: 4 Servings
Serving Size: 1 Bagel Half

Calories: 176
Fat: .8g
Fiber: 1.5g

Hoisin Tofu Stir Fry

Hoisin Tofu Stir Fry

Sauce:
1/3 cup hoisin sauce
2 T. Chinese rice wine or dry sherry
1 T. sesame oil
1 T. tamari

Stir-Fry:

2 T. vegetable oil
1 pound extra-firm tofu, sliced, pressed/patted very dry, then cut into 2×1/2-inch logs
6 garlic cloves, minced
1/8 tsp. crushed red pepper
1 red bell pepper, cut into 3×1/2-inch strips
1 bunch broccoli, cut into small florets, stalks peeled and sliced (about 5 cups)
1/2 cup walnut halves
1/3 cup water

Combine sauce ingredients in a small bowl and set aside. Heat oil in a wok or large skillet over high heat until hot but not smoking. Make sure tofu is patted very dry to prevent sticking. Add tofu to wok and stir-fry until lightly golden. Transfer tofu to a platter and reduce heat to medium-high. Add a tsp of oil to the wok. Add garlic and crushed red pepper flakes and cook 1 minute. Stir in red bell pepper, broccoli and walnuts and toss to coat with the garlic. Pour in water, toss vegetables, then cover the pan. Cook 5 minutes or until vegetables are tender but crunchy. Stir in tofu, then pour on the sauce mixture. Stir-fry 1 minute or until the sauce coats everything and is thickened. Serve on rice.

Yield: 8 servings
Calories: 271
Fat: 11.5g
Fiber: 4g

Almond Chicken

Almond Chicken

1/3 C. lemon juice
3 T. Dijon mustard
2 garlic cloves, minced
1 T. olive oil
1/2 tsp. white pepper
4 skinned and boned chicken breast halves
1 tsp. olive oil
1 can (14 oz) reduced-sodium fat-free chicken broth
1 tsp. cornstarch
3 T. water
3 T. orange marmalade
1 T. light margarine
1/2 tsp. salt
1/2 tsp. freshly ground black pepper
1/4 tsp. dried crushed red pepper
2 T. chopped fresh parsley
1/4 C. sliced almonds, toasted

Combine lemon juice, mustard, garlic, olive oil and white pepper. Pour into a shallow dish, and reserve 1/4 C. of the mixture. Add chicken to the dish; cover and marinate in refrigerator for one hour. Remove chicken from the marinade and discard any remaining marinade in dish. Put 1 tsp. of oil into a nonstick skillet and place over medium high heat. Add chicken to skillet and cook 8 minutes on each side, or until done. Remove chicken from skillet. Add the reserved broth mixture to the skillet and stir to mix with chicken drippings. Combine cornstarch and cold water, then add to the broth mixture. Bring to a boil, stirring constantly, for 1 minute. Stir in marmalade, margarine, salt, black and red peppers. Place chicken back in skillet and turn to coat. Sprinkle with parsley and almonds to serve.

Yield: 4 servigns

Calories: 264
Fat: 12g
Fiber: 1g

Shrimp and Shiitake cakes

Shrimp and Shiitake cakes

For the citrus coulis:

1 cup fresh orange juice
1/4 cup fresh lime juice
1/4 cup fresh lemon juice
1/4 cup fresh grapefruit juice
3 T. sweet chili garlic sauce
1/4 cup rice wine vinegar
1/4 cup low-sodium soy sauce

For the shrimp and shiitake cakes:

2 T. vegetable oil
2 minced shallots
1 tsp. minced fresh ginger
1/2 pound shiitake mushrooms, stemmed and diced
Salt and pepper to taste
1 pound shrimp, peeled, deveined and diced
2 T. finely chopped green onion
1 T. finely chopped fresh mint
1 T. finely chopped fresh cilantro
1 T. finely chopped fresh basil
1/4 cup rice flour
1 T. butter, melted

5 C. Mixed Greens, Julienned Carrots & Julienned Cucumber
Sunflower or Diakon Sprouts can be added to the salad, if available

To make the coulis: In a blender or large bowl, combine orange, lime, lemon and grapefruit juices. Add chili garlic sauce, vinegar and soy sauce and pulse to combine. To make the cakes: Preheat oven to 350 degrees. In a sauté pan over medium high heat, add oil. Add shallots and ginger and sauté until softened. Add shiitakes and sauté until tender. Sprinkle with salt and pepper. Remove to a plate and let cool. In a large bowl, combine shrimp, green onion, mint, cilantro, basil and cooled mushroom mixture. Add the flour and stir until incorporated. If using cooking rings, brush lightly with butter. Lightly brush a baking sheet with remaining butter. Divide the shrimp mixture and fit into rings or shape by hand into cakes and place on baking sheet. Bake for 4 to 8 minutes, or until shrimp cake turns opaque. Toss salad with enough coulis to lightly coat. Arrange lettuce on plates, tops with warm cakes and drizzle each with coulis.

Yield: 5 servings
Calories: 370
Fat: 10g
Fiber: 8g

Spicy Shrimp and Peanut Noodle Salad

Spicy Shrimp and Peanut Noodle Salad

Peanut Sauce:
2 garlic cloves minced
2 tsp. minced peeled fresh ginger
3 T. natural chunky peanut butter
2 T. tamari soy sauce
2 T. rice wine vinegar
2 T. water
2 T. sesame oil
1-2 tsp. chili garlic sauce

Salad:
1 lb. peeled cooked medium shrimp
1 C. julienned red pepper
1 C. julienned carrots
1/4 lb. snow peas, trimmed and cut in half
1 C. sliced green onions
1/4 C. fresh cilantro, chopped
4 C. cooked whole-wheat spaghetti or soba noodles
chopped peanuts (optional)

Whisk together the sauce ingredients in a small bowl and set aside. Combine the remaining ingredients in a large serving bowl, add the peanut sauce and toss gently to mix. Sprinkle with chopped peanuts if desired. Serve at room temperature.

Yield: 6 servings
Serving Size: 1 1/2 Cups

Calories 337
Fat: 10.9g
Fiber: 6.8g

Glazed Lemon Pepper Chicken with Baby Potatoes

Glazed Lemon Pepper Chicken with Baby Potatoes

4 skinless, boneless chicken breasts
4 T. honey
finely grated lime zest and juice of 1 lemon
2 garlic cloves, crushed
1 T. Dijon mustard
2 tsp. freshly ground black pepper
1 lb baby salad potatoes

Slash each chicken breast two or three times with a sharp knife. In a shallow dish, mix the honey, lemon zest and juice, garlic, mustard and black pepper. Add the chicken and turn to coat. Leave to marinate for at least 30 minutes or preferably overnight. Preheat oven to 425*F (220*C). Arrange the potatoes and chicken in a single layer in a shallow sided roast pan and pour any excess marinade on top. Roast for 25 to 30 minutes or until the potatoes are tender and the chicken is cooked. Serve with pan juices.

Yield: 4 Servings
Serving Size: 1 Chicken Breast + 1/4 Potatoes in glaze

Calories: 339
Fat: 3g
Fiber: 2g

La Bamba Casserole

La Bamba Casserole

1 (5.25-ounce) can whole green chiles, drained
Cooking spray
1 pound ground turkey breast
1 cup chopped onion
2 tsp. chili powder
1/2 tsp. ground cumin
1/4 tsp. salt
2 garlic cloves, minced
1 (10-ounce) can diced tomatoes and green chiles, undrained
2 cups frozen whole-kernel corn, thawed
1 (16-ounce) can fat-free refried beans
1-1/2 cups (6 oz.) shredded cheddar cheese
1 cup chopped tomato
1/2 cup chopped green onions

Preheat oven to 375 degrees. Cut green chiles in half lengthwise. Arrange chiles in a single layer in an 8-inch square baking dish coated with cooking spray. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add turkey, onion, chili powder, cumin, salt, and garlic; sauté 5 minutes, stirring to crumble. Add diced tomatoes; cook 5 minutes or until liquid evaporates. Spoon turkey mixture over chiles. Top with corn. Carefully spread beans over corn. Sprinkle cheese over beans. Bake at 375 degrees for 30 minutes. Let stand 5 minutes; top with chopped tomato and green onions.

Yield: 6 servings
Serving size: 1 1/3 cups

Calories: 344
Fat: 10.7g
Fiber: 7.4g

Lemon Fried Chicken

Lemon Fried Chicken

1/4 C. flour
1 tsp. salt
1 tsp. pepper
1/4 tsp. paprika
6 boneless, skinless chicken breast halves
2 T. Brummel and Brown Yogurt Spread (margarine)
1/2 T. minced garlic
1 large lemon, juiced
1 large lime, juiced
2 C. fresh sliced mushrooms
1 green onion, sliced
1/4 C. white wine, optional

Mix flour, salt, pepper and paprika in plastic bag. Add chicken three pieces at a time and shake well to coat. Brown chicken in skillet in melted yogurt spread (or margarine). When browned, add garlic and juice. When juice is almost gone add mushrooms and sauté for approximately 5 minutes. Add green onions and wine, if desired and cook approximately 15 minutes, until chicken is no longer pink and mushrooms have browned. Serve with rice or fresh vegetables.

Yield: 6 Servings

Calories: 165
Fat: 3g
Fiber: 1g

BBQ Chicken Pizza

BBQ Chicken Pizza

(12 inch) pre-baked pizza crust
1 C. spicy barbeque sauce
2 skinless boneless chicken breast halves, cooked and cubed
1/2 C. chopped fresh cilantro
1 C. sliced pepperoncini peppers
1 C. chopped red onion
2 C. shredded Colby-Monterey Jack cheese

Preheat oven to 350 degrees F (175 degrees C). Place pizza crust on a medium baking sheet. Spread the crust with barbeque sauce. Top with chicken, cilantro, pepperoncini peppers, onion, and cheese. Bake in the preheated oven for 15 minutes, or until cheese is melted and bubbly.

Servings Per Recipe: 8 amount
Calories 386
Total Fat 16.1g
Fiber 1.7g

BBQ Chicken Pizza Too

BBQ Chicken Pizza Too

1 T. honey
1 cup warm water
2 tsp. active dry yeast
3 cups all-purpose flour
1 tsp. salt
10 oz. chicken breast – boned and skinned
1 T. olive oil
2 T. barbecue sauce
1/2 cup barbecue sauce
2 cups Gouda cheese
1/4 small red onion – sliced into rings
2 T. cilantro

To make the dough: In a small bowl, dissolve the honey in the warm water. Sprinkle the yeast over the water and stir until it dissolves. Let the yeast mixture stand for 5 minutes, until a layer of foam forms on the surface. In a large bowl, combine the flour and the salt. Make a well in the center of the flour mixture and pour the olive oil and the yeast mixture. Stir the flour into the wet ingredients, until all the flour is incorporated. If its too dry, add more water. On a lightly floured surface, knead the dough for 15 minutes, until it is smooth and elastic. Shape the dough into a ball and put in in a well-oiled bowl. Cover with a moist towel and let rise in a warm place until double in bulk (about 1 1/2 hours). One hour before baking the pizzas, start preheating the oven with pizza stones inside at 500 degrees F.

For the Chicken: In a large frying pan, heat the olive oil on medium high heat. add chicken pieces. saut until cooked (6 minutes). Chill. Coat chicken with 2 T. barbecue sauce. Set aside in the refrigerator.

For the Pizza: Punch the dough down, and divide into 4 equal portions. Roll out each portion into an 6-8 inch flat circle. Spread 1/4 cup barbecue sauce over the surface of the dough. Distribute 1/2 of the cheese over the sauce. Distribute 1/2 of the chicken over the cheese. Place half of the onion rings over the chicken pieces. Place the pizza in the oven (on top of pizza stones). Bake until crust is crispy and cheese is bubbling (8-10 minutes). Remove pizzas from the oven and sprinkle each with 1/2 of the cilantro.

Calories: 1451 Calories

Quick-and-Easy Pizza Crust

Quick-and-Easy Pizza Crust

2 cups bread flour
1/2 tsp. salt
1/2 tsp. sugar
1 package quick-rise yeast
3/4 cup warm water (120 to 130 degrees)
1 T. olive oil
Cooking spray
2 T. cornmeal

Combine first four ingredients in a large bowl; make a well in center of mixture. Combine water and oil; add to flour mixture. Stir until mixture forms a ball. Turn dough out onto a lightly floured surface; knead until smooth and elastic (about 10 minutes). Place the dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85 degrees), free from drafts, 45 minutes or until doubled in bulk. Punch dough down; divide in half. Cover and let dough rest 10 minutes. Working with one portion at a time (cover remaining dough to keep from drying), roll each portion into a 10-inch circle on a lightly floured surface. Place dough on two baking sheets, each sprinkled with 1 T. cornmeal.

YIELD: 2 (10-inch) pizza crusts (serving size: 1 crust)

Calories: 603
Fat: 9.7g
Fiber: 1.4g

Pizza Margherita

Pizza Margherita

2 tsp. olive oil
1/8 tsp. salt
1/8 tsp. pepper
1/4 cup thinly sliced fresh basil
2 T. chopped fresh oregano
2 (10-inch) Quick-and-Easy Pizza Crusts
Cooking spray
4 plum tomatoes, thinly sliced (about 1/2 pound)
1 cup (4 oz.) shredded part-skim mozzarella cheese

Combine first three ingredients in a small bowl; set aside. Combine basil and oregano in a small bowl; set aside. Prepare grill. Place 1 crust on grill rack coated with cooking spray; grill 3 minutes or until puffy and golden. Turn crust, grill-mark side up; brush with half of oil mixture. Top with half of plum tomatoes, mozzarella, and herb mixture. Cook 4 to 5 minutes or until cheese melts and crust is lightly browned. Repeat with remaining crust and toppings.

Yield: 6 servings
Serving Size: 1/3 pizza

Calories: 286
Fat: 8.3g
Fiber: 1.8g

California Pizza Kitchen Vegetarian Pizza

California Pizza Kitchen Vegetarian Pizza

Honey-Wheat Dough:
1/3 cup plus 1 T. warm water (105 to 115 degrees)
1 T. honey
3/4 tsp. yeast
2/3 cup bread flour
1/3 cup whole wheat flour
1/2 tsp. salt
1/2 T. olive oil

Sauce:
1 tsp. olive oil
1 T. minced white onion
1 clove garlic, minced I tomato, chopped
1 (15-ounce) can tomato sauce
2 tsp. granulated sugar
1/4 tsp. dried oregano
14 tsp. dried basil
1/4 tsp. salt
1/8 tsp. dried thyme
dash ground black pepper

Grilled Eggplant:
1/2 eggplant, sliced lengthwise 1/4 inch thick
1 1/2 T. soy sauce
1 T. olive oil
1/8 tsp. cayenne pepper
1/8 tsp. garlic powder
1/8 tsp. cumin

Remaining Toppings:
1 cup shredded mozzarella cheese
3/4 cup mushrooms, sliced thin (2 to 3 mushrooms)
1/3 medium onion, sliced into thin rings (about 2/3 cup)
1/3 cup reconstituted sun-dried tomatoes, sliced into strips
1 1/2 cups steamed broccoli florets (bite-size)
1 tsp. minced fresh oregano

Prepare the pizza dough by combining the water with the honey and yeast in a small bowl or measuring cup. Stir until the yeast is dissolved, then let the mixture sit for 5 minutes until, the surface turns foamy (If it doesn’t foam, either the yeast was too old or the water was too hot. Try again.) Sift the flours and salt together in a medium bowl. Make a depression in the flour and pour the olive oil and yeast mixture into it. Use a fork or spoon to stir the liquid, gradually drawing in more flour as you stir; until all the ingredients are combined. At this point you will have to use your hands to blend the dough until it is smooth and to form it into a ball. Knead the dough with the heels of your hands on a lightly floured surface for 10 minutes or until the texture of the dough is smooth and elastic. Form the dough back into a ball, coat it lightly with oil, and place it into a clean bowl covered with plastic wrap. Keep the dough in a warm place for about 2 hours to allow the dough to double in size. Punch the dough down and put it back into the covered bowl and back into the refrigerator overnight. Take the dough from the refrigerator 1 to 2 hours before you plan to build the pizza so that the dough can warm up to room temperature.

When you are ready to make the pizza, preheat oven to 500 degrees. Use a pizza stone if you have one. Prepare the sauce by first heating the olive oil over medium heat in a medium saucepan. saut the onion and garlic for I minute in the oil. Add the tomato and saut for an additional minute before adding the remaining sauce ingredients to the pan. Bring the sauce to a boil, then reduce heat and simmer for 20 to 30 minutes, or until thicker: Cover the sauce until it is needed. Preheat barbecue grill to high temperature. Combine the soy sauce with I T. olive oil, cayenne pepper; garlic powder; and cumin in a small bowl. Brush the entire surface of the eggplant with the soy sauce mixture. Grill the eggplant slices for 2 to 3 minutes per side, then remove the slices from the heat and set them aside until they are needed. On a lightly floured surface, form the pizza dough into a circle that is approximately 10 inches across. Spread about 1/2 cup of the sauce evenly over the surface of the dough. Arrange the grilled eggplant on the pizza, and then sprinkle the cheese evenly over the top of the eggplant. Heat a couple cups of water to boiling in the microwave. Add 6 to 8 sun-dried tomato slices to the water and let them sit for about 1/2 hour. Remove and drain the slices on paper towels until you need them. Next sprinkle the mushrooms onto the pizza, followed by the onion slices. Sprinkle the sun-dried tomato slices on the pizza, followed by the broccoli florets. Bake the pizza for 10 to 12 minutes or until the crust is light brown and the cheese begins to bubble. Pop any bubbles in the crust that may form as the pizza bakes. Remove the pizza from the oven and sprinkle the fresh oregano over the top. Use a pizza wheel to slice the pizza into 6 pieces and serve.

Yield: 1 (10 inch) Pizza, 6 slices
Serving Size: 2 slices

Calories: 421
Fat: 12.7g
Fiber: 3g

Breakfast Pizzas

Breakfast Pizzas

Vegetable oil spray
8 oz. fresh mushrooms, sliced (2 1/2 to 3 cups)
1 cup chopped green bell pepper
1 cup chopped yellow onion (2 medium)
3/4 C. Egg Beaters
1/4 cup fat-free milk
1/2 cup no-salt-added tomato sauce
1 tsp. salt-free dried Italian seasoning, crumbled
1/4 tsp. crushed red pepper flakes
2 English muffins, halved and toasted
2 T. grated Parmesan cheese

Spray a large nonstick skillet with vegetable oil spray. Heat over medium-high heat for 1 minute. Sauté mushrooms for 4 minutes, or until soft. Add bell pepper and onion. Sauté for 4 to 5 minutes, or until onion is translucent. Meanwhile, in a small bowl, whisk together egg substitute and milk. Reduce heat to medium and add egg mixture to vegetables. Cook until eggs are set, stirring occasionally with a rubber scraper. Remove from heat. In a small bowl, combine tomato sauce, Italian seasoning, and red pepper flakes. Spoon 2 T. tomato mixture on each muffin half. Top with mushroom mixture and sprinkle with Parmesan.

Yield: 2 servings
Serving Size: 2 muffin halves

Calories: 197
Fat: 3g
Fiber: 3g

Honey Hot Buffalo Chicken Pizza

Honey Hot Buffalo Chicken Pizza

3/4 cup canned crushed tomatoes
1/4 cup honey
1 clove garlic, minced
1/2 tsp. dried oregano
1/2 tsp. hot pepper sauce or to taste
1 cup diced or shredded cooked chicken breast
1 (10-ounce) tube refrigerated pizza dough
1 T. olive oil
3 oz. blue cheese, finely crumbled ( 3/4 cup)
1/2 cup finely diced celery

Preheat oven to 500 degrees. In a small saucepan, combine crushed tomatoes, honey, garlic, oregano and hot pepper sauce. Simmer over low heat for 5 minutes. Mix 1/4 cup tomato mixture with chicken. Shape pizza dough according to package directions for thin-crust pizza. Brush pizza shell with oil. Spread remaining sauce over dough. Scatter chicken over sauce. Bake until lightly browned, about 10 minutes. Remove from oven. Sprinkle pizza with cheese, then celery. Cut into 6 wedges.

Yield: 6 servings
Calories: 272
Fat: 9g
Fiber: 1g

Ranch Chicken Pizza

Ranch Chicken Pizza

1 (10 ounce) can refrigerated pizza crust dough (or supply your own whole wheat or high fiber crust for a healthier touch)
2 skinless, boneless chicken breast halves
1/2 cup low fat Ranch-style salad dressing
3/4 cup shredded part skim mozzarella cheese
3/4 cup shredded reduced fat Cheddar cheese
1 cup chopped tomatoes
1/4 cup chopped green onions

Preheat oven to 425 degrees F (220 degrees C). Lightly grease a pizza pan or medium baking sheet. Place chicken in a large skillet over medium-high heat. Cook until no longer pink and juices run clear. Cool, then either shred or chop into small pieces. Unroll dough and press into the prepared pizza pan or baking sheet. Bake crust for 7 minutes in the preheated oven, or until it begins to turn golden brown. Remove from oven. Spread ranch dressing over partially baked crust. Sprinkle on mozzarella cheese. Place tomatoes, green onion and chicken on top of mozzarella cheese, then top with Cheddar cheese. Return to the oven for 20 to 25 minutes, until cheese is melted and bubbly.

Turkey Pizza

Turkey Pizza

1 tsp. olive oil
1 cup chopped onion
3 garlic cloves, minced
1-3/4 cups canned crushed tomatoes
1/8 tsp. salt
1/8 tsp. crushed red pepper
1/4 cup chopped fresh parsley
2 T. chopped fresh basil
1 (10-ounce) can refrigerated pizza crust dough
Cooking spray
2 cups chopped skinned cooked turkey
1/2 cup (2 oz.) shredded provolone cheese
1/2 cup (2 oz.) shredded part-skim mozzarella cheese

Preheat oven to 400 degrees. Heat olive oil in a large nonstick skillet over medium-high heat. Add onion and garlic; saut 4 minutes. Stir in tomatoes, salt, and pepper; bring to a boil. Reduce heat; simmer 15 minutes or until thick, stirring occasionally. Stir in parsley and basil. Remove from heat. Cool completely. Roll dough into a 10-inch circle on a lightly floured surface. Place dough on a (12-inch) pizza pan or baking sheet coated with cooking spray. Crimp edges of dough with fingers to form a rim. Spread tomato mixture over crust, leaving a 1/4-inch border. Top with turkey; sprinkle with cheeses. Bake at 400 degrees for 10 minutes or until golden.

Yield: 6 servings
Serving size: 1 slice

Calories: 275
Fat: 8.3g
Fiber: 1.8g

Artichoke-Spinach Pizza

Artichoke-Spinach Pizza

1 cup part-skim ricotta cheese
1/4 cup thinly sliced green onions
1/4 tsp. bottled minced garlic
1/4 tsp. dried oregano
1/8 tsp. black pepper
1 (10-ounce) package frozen chopped spinach, thawed and drained
1 (1-pound) Italian cheese-flavored pizza crust (such as Boboli)
1 (14-ounce) can quartered artichoke hearts, drained
2/3 cup (2-1/2 oz.) grated sharp provolone or shredded part-skim mozzarella cheese

Preheat oven to 450 degrees. Combine the first 5 ingredients in a medium bowl. Stir in spinach. Place pizza crust on a baking sheet. Spread spinach mixture over pizza crust, leaving a 1/2-inch border; top with artichokes and cheese. Bake at 450 degrees for 13 minutes or until cheese melts.

Yield: 8 servings
Serving size: 1 slice

Calories: 249
Fat: 8g
Fiber: 1.5g

Three-Onion Pizza

Three-Onion Pizza

2-1/4 cups bread flour
3/4 tsp. salt, divided
1 package quick-rise yeast
1 cup very warm water (120` to 130`)
2 T. olive oil, divided
1 T. cornmeal
1/2 cup (2 oz.) crumbled feta cheese
1 cup thinly sliced sweet onion
1/2 cup thinly sliced green onions
1/2 cup thinly sliced leek
1 T. chopped fresh or 1 tsp. dried oregano
2 T. (1/2 ounce) grated fresh Parmesan cheese

Preheat oven to 425. Lightly spoon flour into dry measuring cups; level with a knife. Place flour, 1/2 tsp. salt, and yeast in a food processor; pulse 2 times or until blended. With processor on, slowly add water and 1 T. oil through food chute; process until dough forms a ball. Process an additional 45 seconds. Turn dough out onto a lightly floured surface; knead lightly 4 to 5 times. Cover and let rest 30 minutes. Roll dough into a 14-inch circle on a lightly floured surface. Place dough on a baking sheet sprinkled with cornmeal. Crimp edges of dough with fingers to form a rim. Sprinkle feta cheese evenly over dough. Combine onions, leek, oregano, 1 T. oil, and 1/4 tsp. salt; spread onion mixture evenly over pizza crust. Sprinkle with Parmesan cheese; bake at 425&176; for 25 minutes or until crust is lightly browned.

YIELD: 6 servings

Calories: 289
Fat: 8.2g
Fiber: 1.3g