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

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