Marinated Tomato-and-“Smoked” Mozzarella Salad

Marinated Tomato-and-“Smoked” Mozzarella Salad

2 C. water
1 1/2 tsp. barbecue smoked seasoning (such as Hickory Liquid Smoke)
1 C. (4 oz.) cubed fresh mozzarella cheese
3 T. rice vinegar
1 tsp. vegetable oil
1 T. honey
1/2 tsp. grated peeled fresh ginger
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
1/8 tsp. five-spice powder
1 garlic clove, minced
1 1/2 C. coarsely chopped tomato (about 1/2 lb.)
1 1/2 C. coarsely chopped yellow tomato (about 1/2 lb.)
5 C. (1-inch) cubed French bread (about 8 [1-oz.] slices)

Combine water and smoked seasoning in a zip-top bag, and add mozzarella. Seal and marinate in refrigerator 2 hours. Remove the cheese from bag, discarding the marinade. Combine vinegar and next 7 ingredients (vinegar through garlic) in a large zip-top bag, and add tomatoes. Seal and marinate in refrigerator 2 hours. Drain tomato mixture, reserving marinade. Preheat oven to 400°. Place bread cubes in a single layer on a jelly-roll pan. Bake at 400° for 10 minutes or until toasted. Combine cheese, tomatoes, reserved tomato marinade, and croutons in a large bowl. Serve immediately.

Yield: 7 servings
Serving size: 1 C.

Calories: 167
Fat: 5.4g
Fiber: 1.9g

Spicy Slippery Noodles

Spicy Slippery Noodles

4 oz. uncooked cellophane noodles (bean threads)
2 C. boiling water
4 green onions
1/2 lb. lean ground pork
4 1/2 T. soy sauce, divided
1 tsp. vegetable oil
2 T. minced peeled fresh ginger
1 tsp. chile paste
10 garlic cloves, minced
1 1/2 C. thinly sliced leek
1/2 C. finely shredded carrot
3 1/2 T. mirin (sweet rice wine), divided
1 1/2 C. low-salt chicken broth
1 tsp. sugar
1 tsp. dark sesame oil

Combine noodles and boiling water in a bowl; let stand 5 minutes or until soft. Drain; set aside. Remove tops from green onions; chop to measure 1 T. Set aside. Mince white part of green onions to measure 3 T.; set aside. Combine pork and 1 T. soy sauce in a bowl; stir well. Cook pork mixture in a large nonstick skillet or wok over medium-high heat until browned, stirring to crumble. Drain in a colander. Wipe skillet clean with a paper towel. Heat vegetable oil in skillet over high heat. Add 3 T. minced green onions, ginger, chile paste, and garlic, and stir-fry 1 minute. Add leek, carrot, and 2 T. mirin; stir-fry 2 minutes. Add 3 1/2 T. soy sauce, 1 1/2 T. mirin, chicken broth, sugar, and sesame oil; bring to a boil. Return pork to skillet. Add noodles; cook 4 minutes or until liquid is absorbed. Spoon noodle mixture onto serving platter; sprinkle with 1 T. chopped green onion tops.

Yield: 4 servings
Serving size: 1 1/2 C.

Calories: 324
Fat: 10.4g
Fiber: 1.5g

Scallops with Roasted Pepper Butter Sauce

Scallops with Roasted Pepper Butter Sauce

30 Sea Scallops
4 medium Red Bell Pepper
2 C. Chicken Broth
1/2 C. dry White Wine
1 1/2 tsp. fresh chopped Basil
2 T. chilled Butter, cut into small pieces
1/4 tsp. Salt
Cooking Spray
Additional Basil for Garnish

Thread 5 scallops onto each of 6 skewers; cover and chill. Preheat broiler. Cut peppers in half lengthwise, discard seeds and membranes. Place pepper halves, skin side up, ona foil lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in zip top plastic bag and let sit 10 minutes. Peel peppers and discard skins. place peppers, broth and wine in a blender; process until smooth. Combine pepper mixture and basil in a skillet. Bring to a boil; cook until reduced to 1 1/2 C., about 5 minutes. Reduce heat to medium low. Gradually add butter, stirring until melted. Cover and keep warm. Prepare grill. Sprinkle kabobs with salt; place on grill rack coated with cooking spray. Grill 2-3 minutes each side or until done. Serve with pepper sauce. Garnish with basil if desired.

Yield: 6 servings
Calories: 208
Fat: 5.2g
Fiber: 1.5g

Scallops with Chipotle-Orange Sauce

Scallops with Chipotle-Orange Sauce

2 T. butter, divided
Cooking spray
1 1/2 lb. large sea scallops
1/2 tsp. paprika
1/4 tsp. salt, divided
1/2 C. fresh orange juice
1 T. finely chopped canned chipotle chile in adobo sauce
1/4 C. chopped green onions

Melt 1 T. butter in a large skillet coated with cooking spray over medium-high heat, until pan is hot. Sprinkle scallops with paprika and 1/8 tsp. salt. Add scallops to pan; cook 3 minutes on each side or until browned. Remove from pan, and keep warm. Add orange juice and chile to the pan, scraping pan to loosen browned bits. Bring to a boil, and cook until reduced to 1/4 C. (about 1 minute). Add 1 T. butter and 1/8 tsp. salt, stirring with a whisk until smooth. Serve the sauce with scallops, and garnish with the onions.

Yield: 4 servings
Serving size: about 4 1/2 oz. scallops, about 1 T. sauce, and 1 T. onions

Calories: 218
Fat: 7.1g
Fiber: .4g

Mussels with Fennel

Mussels with Fennel

2 tsp. olive oil
1 1/2 C. chopped fennel bulb (about 2 small bulbs)
1 tsp. fennel seeds
2 garlic cloves, minced
3/4 C. dry white wine
1/2 C. water
2 T. fresh lemon juice
1/2 tsp. salt
2 (14.5-oz.) cans no-salt-added diced tomatoes, undrained
42 mussels (about 2 lb.), scrubbed and debearded

Heat oil in a large skillet over medium-high heat. Add fennel, fennel seeds, and garlic; sauté 3 minutes. Stir in wine, water, juice, salt, and tomatoes; bring to a boil. Reduce heat, and simmer 10 minutes. Add mussels; cover and cook 6 minutes or until shells open. Remove from heat; discard any unopened shells. To make ahead: Clean the mussels and prepare the broth ahead of time. Just before serving, bring the broth to a simmer, add the mussels, and cook until shells open.

Yield: 6 servings
Serving size: 7 mussels and about 3/4 C. broth

Calories: 101
Fat: 2.9g
Fiber: .2g

Soba with Herbed Edamame Sauce

Soba with Herbed Edamame Sauce

1 C. frozen blanched shelled edamame (green soybeans)
6 T. chopped dry-roasted cashews, divided
1 C. loosely packed basil leaves
1 C. loosely packed cilantro leaves
6 T. (1 1/2 oz.) grated fresh pecorino Romano cheese
1/4 C. fresh lemon juice
1/4 C. extravirgin olive oil
1 tsp. salt
1/4 tsp. freshly ground black pepper
3 garlic cloves, peeled
1 C. hot water
6 C. hot cooked soba (about 1 lb. uncooked buckwheat noodles)
Cilantro sprigs (optional)
Lime wedges (optional)

Prepare edamame according to package directions, omitting salt. Place edamame, 1/4 C. cashews, basil, and next 7 ingredients (basil through garlic) in a food processor; process 1 minute or until finely chopped. With food processor on, slowly pour hot water through food chute; process 2 minutes or until smooth. Serve over soba, and sprinkle with 2 T. cashews. Garnish with cilantro sprigs and lime wedges, if desired.

Yield: 7 servings
Serving size: about 1 C. noodles, about 1/3 C. sauce, and about 1 tsp. cashews

Calories: 408
Fat: 13.8g
Fiber: 4.5g

Freezer Cinnamon-Fruit Rolls

Freezer Cinnamon-Fruit Rolls

Dough:
1 package dry yeast (about 2 1/4 tsp.)
1/4 C. warm water (100° to 110°)
1/2 C. fat-free milk
1/3 C. granulated sugar
1/4 C. butter, melted
1 tsp. vanilla extract
1/2 tsp. salt
1 large egg, lightly beaten
3 3/4 C. all-purpose flour, divided
Cooking spray

Filling:
2/3 C. packed brown sugar
1/2 C. golden raisins
1/2 C. chopped dried apricots
1/2 C. chopped pecans
1 T. ground cinnamon
2 T. butter, melted

Glaze:
1 C. powdered sugar
2 T. fat-free milk

Dissolve yeast in warm water in a large bowl; let stand 5 minutes. Stir in 1/2 C. milk and next 5 ingredients (1/2 C. milk through egg). Lightly spoon flour into dry measuring C.; level with a knife. Add 3 1/2 C. flour to yeast mixture; stir until blended. Turn dough out onto a floured surface. Knead until smooth and elastic (about 10 minutes); add enough of the remaining flour, 1 T. at a time, to prevent dough from sticking to hands (dough will feel sticky). Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 1 hour or until doubled in size. (Gently press two fingers into dough. If indentation remains, dough has risen enough.) Punch dough down; cover and let rest 5 minutes. To prepare filling, combine brown sugar, raisins, dried apricots, chopped pecans, and cinnamon. Roll the dough into an 18 x 10-inch rectangle on a floured surface. Brush 2 T. melted butter over dough; sprinkle with 1 1/2 C. filling, leaving a 1/2-inch border. Beginning with a long side, roll up jelly-roll fashion, and pinch seam to seal (do not seal ends of roll). Place a long piece of dental floss under dough 3/4 inch from end of roll. Cross ends of floss over top of roll; slowly pull ends to cut through dough. Repeat procedure to make 24 rolls. Coat 2 (9-inch) square foil baking pans with cooking spray. Sprinkle 1/2 C. filling into bottom of each pan. Place 12 rolls, cut sides up, in each pan. Cover and let rise 1 1/2 hours or until doubled in size. Preheat oven to 350°. Uncover rolls. Bake at 350° for 20 minutes or until browned. Invert onto a serving platter. To prepare glaze, combine powdered sugar and 2 T. milk, stirring until smooth. Drizzle over warm rolls. To Freeze Unbaked Rolls: Prepare recipe through cutting the dough into 24 rolls, placing in pans, and letting rise until doubled in size. Cover with plastic wrap. Wrap tightly with heavy-duty foil. Store in freezer up to 2 months. To Prepare Frozen Unbaked Rolls: Remove rolls from freezer, and let stand at room temperature 30 minutes. Uncover and bake at 350° for 20 minutes or until browned.

Yield: 24 servings
Serving size: 1 roll

Calories: 194
Fat: 5.1g
Fiber: 1.4g

Sweet Corn and Roasted Garlic Custards

Sweet Corn and Roasted Garlic Custards

1 whole garlic head
2 tsp. butter
3 C. fresh corn kernels (about 5 ears)
1/2 C. chopped green onions
1/2 tsp. chopped fresh thyme
Cooking spray
11/2 C. fat-free milk
3 large eggs
1 large egg yolk
3/4 tsp. salt
1/2 tsp. freshly ground black pepper
Thyme sprigs (optional)

Preheat oven to 375°. Remove white papery skin from garlic head (do not peel or separate cloves). Wrap head in foil. Bake at 375° for 40 minutes, and cool 10 minutes. Separate cloves; squeeze to extract garlic pulp. Discard skins. Mash pulp. Melt butter in a large nonstick skillet over medium heat. Add corn; cook 4 minutes, stirring occasionally. Remove 1 C. corn, and set aside. Add onions and thyme to remaining corn in pan; cook 1 minute, stirring frequently. Remove from heat; cool slightly. Coat 6 (6-oz.) custard C. with cooking spray. Combine mashed roasted garlic, green onion mixture, milk, eggs, egg yolk, salt, and pepper, stirring with a whisk. Divide the egg mixture evenly among prepared custard. Bake at 375° for 40 minutes or until a knife inserted in center of custard comes out clean. Remove C. from pan; cool 5 minutes on a wire rack. Loosen edges of custards with a knife or rubber spatula. Place a plate, upside down, on top of each C.; invert onto plates. Sprinkle reserved corn evenly around each custard. Garnish with thyme sprigs, if desired.

Yield: 6 servings
Calories: 162
Fat: 5.4g
Fiber: 2g

Cheese & Pepper Omelet

Cheese & Pepper Omelet

1 C. each chopped Yellow and Green Pepper
1/2 C. chopped Onion
4 whole Eggs
4 Egg Whites
1/2 C. shredded 2% reduced fat Cheese
1/2 C. Salsa

Spray large non stick skillet with non stick cooking spray. Add peppers and onion; cook and stir over medium high heat 5 minutes or until tender. Remove from skillet and set aside. Whisk together eggs and egg whites with 1/4 C. water. Pour eggs into skillet; cover. Cook 6 minutes. Top with pepper mixture and cheese. Using spatula fold egg mixture over filling and cover. Cook 3 minutes until cheese melts. Serve topped with salsa.

Yield: 4 servings
Calories: 170
Fat: 8g
Fiber: 2g

Spicy Corn Chowder

Spicy Corn Chowder

vegetable cooking spray
1 C. chopped onion
1 C. vegetable broth – canned
1 C. chopped cauliflower
1/2 C. sliced carrot
1/2 C. sliced green beans
1 jalapeño pepper – halved lengthwise
1/4 C. all-purpose flour
3 C. 2% low-fat milk
1/4 tsp. white pepper
1 Dash ground red pepper
11 oz. whole-kernel corn – drained
2/3 C. shredded reduce fat sharp cheddar cheese – (2-2/3 oz.)

Coat a large saucepan with cooking spray; place over medium heat until hot. Add onion; sauté until tender. Add broth, cauliflower, carrot, green beans, and jalapeño; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until vegetables are tender. Place flour in a medium bowl. Gradually add milk, stirring with a wire whisk until blended. Add milk mixture, white pepper, red pepper, and corn to pan; stir well. Cook over medium heat until thickened (10 minutes), stirring constantly. Whisk in cheese. Serve hot.

Yield: 4 servigns
Calories: 230
Fat: 6g
Fiber: 2.4g

Artichoke Tarts

Artichoke Tarts

Cooking spray
16 wonton skins
1/4 C low-fat shredded cheddar cheese
4 oz fat-free cream cheese, softened
1/4 tsp. cayenne pepper
1/2 T. Dijon mustard
2 T. sweet red peppers, chopped
7 oz canned artichoke hearts, without oil, drained and chopped
1/4 C. parsley, fresh sprigs

Preheat oven to 350°F. Coat a 16-hole miniature muffin pan with cooking spray. Gently press 1 wonton wrapper into each muffin hole, allowing ends to extend above C. Coat edges of wrappers with cooking spray and set aside. Combine cheeses, cayenne pepper and mustard in a medium bowl; mix well. Stir in red pepper and artichoke hearts; spoon about 1 tsp. of cheese mixture into each muffin C. Bake until cheese mixture is set and edges of wrappers are lightly browned, about 15 minutes. Garnish with parsley and serve.

Yields: 16 tarts
Serving Size: 2 Tarts

Calories: 106
Fat: 6g
Fiber: .7g

Simple Marinated and Roasted Chicken Breasts

Simple Marinated and Roasted Chicken Breasts

1/4 C. soy sauce, preferably low-sodium
1/4 C. mirin
1 T. Asian chili-garlic sauce
2 tsp. toasted sesame oil
6 boneless, skinless chicken half breasts (3 whole breasts)

Combine the soy, mirin, chili-garlic sauce and sesame oil, and marinate chicken for at least 15 minutes and up to 2 hours. Preheat oven to 450°. Arrange chicken in a single layer in a lightly oiled baking dish and roast for 15 minutes or until meat is just cooked through and still juicy.

Serves 6
Calories: 133
Fat: 3g
FIber: 0g

Spicy Peppercorn and Pecorino Breadsticks

Spicy Peppercorn and Pecorino Breadsticks

1 package dry yeast (about 2 1/4 tsp.)
1 1/3 C. warm water (100° to 110°)
3 1/2 C. bread flour, divided
2 T. extravirgin olive oil
2 tsp. coarsely ground black pepper
1 3/4 tsp. salt
3/4 tsp. crushed red pepper
1 C. (4 oz.) grated fresh pecorino Romano cheese
Cooking spray
2 T. ground semolina (can sub cornmeal)

Dissolve yeast in warm water in a large bowl; let stand 5 minutes. Lightly spoon flour into a dry measuring C.; level with a knife. Add 1/2 C. flour to yeast mixture, stirring with a whisk. Let stand 30 minutes. Add remaining 3 C. flour, olive oil, black pepper, salt, and red pepper; stir until a soft dough forms. Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 8 minutes); cover and let rest 10 minutes. Knead in half of cheese; cover and let rest 5 minutes. Knead in remaining cheese. Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 45 minutes or until doubled in size. (Gently press two fingers into dough. If indentation remains, the dough has risen enough.) Punch dough down. Roll dough into a 12 x 8-inch rectangle on a lightly floured surface. Preheat oven to 450°. Sprinkle 1 T. semolina onto each of 2 baking sheets. Cut dough in half lengthwise to form 2 (12 x 4-inch) rectangles. Cut each rectangle crosswise into 12 (1-inch-wide) strips. Working with 1 strip at a time (cover remaining dough to prevent drying), gently roll each strip into a 15-inch-long rope. Place rope on prepared pan, and repeat procedure with remaining strips, placing 12 on each pan. Cover and let dough rise 20 minutes. Uncover dough; bake each pan at 450° for 12 minutes. Remove breadsticks from pans; cool completely on wire racks.

Yield: 24 servings
Serving size: 1 breadstick

Calories: 99
Fat: 2.4g
Fiber: .7g

Firecracker Shrimp

Firecracker Shrimp

2 T. soy sauce
2 tsp. sugar
2 tsp. white vinegar
2 T. canola oil
7 baby carrots, cut in half lengthwise
1/2 lb. medium shrimp, peeled and deveined
1/2 C. water chestnut slices
1/4 lb. snow peas
1 large garlic clove, finely chopped
1 scallion, white part only, minced
1 T. chili paste
1/4 tsp. ground pepper
2 tsp. black bean sauce
2 T. sherry
1 tsp. cornstarch mixed with 2 T. water

Combine the soy sauce, sugar, vinegar and 1/4 C. water. Set aside. Heat a large sauté pan, cast-iron skillet or wok until very hot. Add the oil and the halved baby carrots and sauté until the color of the carrots brightens, about 2 minutes. Add the shrimp and stir-fry for 1 minute. Add the water chestnut slices, snow peas and garlic. Sauté 30 seconds, then add the scallion and stir to mix. Add the chili paste, pepper and black bean sauce and cook for 1 minute. Reduce the heat to medium and add the sherry and the soy sauce mixture. Bring to a boil and add the cornstarch mixture. Stir until thickened, about 30 seconds. Serve immediately.

Yield: 2 servings
Calories: 347
Fat: 16g
Fiber: 2.1g

Scalloped Potatoes with Shallots, Mushrooms, Roasted Garlic, and Thyme

Scalloped Potatoes with Shallots, Mushrooms, Roasted Garlic, and Thyme

4 whole garlic heads
2 tsp. olive oil
2 1/3 C. minced shallots (about 15 medium)
3 C. chopped mushrooms (8 oz.)
2 T. balsamic vinegar
2 1/2 C. 2% reduced-fat milk
2 T. all-purpose flour
2 T. chopped fresh or 2 tsp. dried thyme
1 tsp. salt
1/4 tsp. freshly ground black pepper
2 lb. Yukon Gold potatoes, thinly sliced
Cooking spray
1/2 C. (2 oz.) grated Pecorino Romano cheese

Preheat oven to 350°. Remove white papery skins from garlic heads (do not peel or separate cloves). Wrap each head separately in foil. Bake at 350° for 1 hour; cool 10 minutes. Separate cloves; squeeze to extract garlic pulp (you should have about 1/4 C.). Discard skins. Preheat oven to 375°. Heat oil in a large nonstick skillet over medium-high heat. Add shallots; sauté 3 minutes or until softened. Add mushrooms; sauté 5 minutes. Stir in vinegar; cook 1 minute or until liquid almost evaporates. Remove from heat. Place milk, garlic pulp, flour, thyme, salt, and pepper in a food processor; process until smooth. Arrange one-third of potatoes in a 13 x 9-inch baking dish coated with cooking spray. Spread half of the shallot mixture over potatoes. Repeat procedure with remaining potato slices and shallot mixture, ending with potato slices. Pour milk mixture evenly over potatoes. Cover with foil; bake at 375° for 30 minutes. Remove foil; bake, uncovered, 30 minutes. Sprinkle with cheese; bake 15 minutes or until cheese is golden. Let stand 10 minutes before serving.

Yield: 8 servings
Serving size: 1 C.

Calories: 163
Fat: 4.7g
Fiber: 3.5g

Lemon-Lime Shrimp Salad

Lemon-Lime Shrimp Salad

1 clove garlic
3 T. lemon juice
1 T. hoisin sauce
1/8 tsp. red pepper flakes
Pinch of white pepper
1 lb. medium peeled shrimp
1 medium head cabbage, finely shredded
1 carrot, grated
1 C. chopped watercress
1/3 C. lime juice
2 T. honey
1/2 tsp. salt (optional)
2 ripe tomatoes, quartered
2 T. chopped fresh basil
2 T. roasted chopped peanuts
Crushed red pepper flakes

In a blender, combine garlic, lemon juice, hoisin sauce, red pepper flakes and white pepper. Puree until smooth. Marinate shrimp for 20 minutes. Combine cabbage, carrot and watercress in a large bowl. Mix together the lime juice, honey and salt and toss with salad. Cook shrimp in a non-stick pan with the marinade for 2-3 minutes or until it turns pink. Mound salad mixture on four plates. Place shrimp on top of salad; garnish with quartered tomatoes, basil, peanuts and red pepper flakes.

Yield: 4 servings
Calories: 235
Fat: 4g
Fiber: 2g

Chimichurri Steak with Jicama Salsa

Chimichurri Steak with Jicama Salsa

1/2 C. chopped Cilantro
1/2 C. chopped Parsley
2 T. Red Wine Vinegar
2 T. Lime Juice
1 T. Olive Oil
2 cloves Garlic, minced
1/2 tsp. Salt
1/4 tsp. crushed Red Pepper
1 small Jicama, peeled and cut into 1/2″ cubes
4 medium Tomatillos, chopped
1/2 Avocado, peeled and cut into 1/2″ chunks
1/2 Red onion, finely chopped
1 1lb. boneless Sirloin Steak, trimmed

To make chimichurri, puree cilantro, parsley, vinegar, lime, oil, garlic, salt and crushed red pepper in food processor or blender. Transfer to a bowl. To make salsa, combine jicama, tomatillo, and onion in a bowl. Add half the chimichurri and toss to coat. Set aside. Spray nonstick ridged grill pan with nonstick spray and heat over medium-high heat. Season steak with salt and pepper and sear steak until browned, 3-5 minutes. Turn over and cook until done to taste, about 5-8 minutes for medium. Transfer to cutting board and allow to sit 5 minutes. Slice steak across the grain; arrange on a platter. Drizzle with remaining chimichurri sauce and serve with the salsa.

Yield: 4 servings
Serving Size: 1/4 steak, 2 T. Chimichurri Sauce, 1/2 C. Salsa

Calories: 294
Fat: 14g
Fiber: 7g

Blueberry Scones

Blueberry Scones

2/3 C. uncooked oatmeal
1/3 C. Bisquik reduced-fat baking mix
1/2 tsp. baking powder
1 T. brown sugar
1/4 C. fat-free (skim) milk
1/2 C. blueberries

Combine first 5 ingredients. Fold in berries. Form into 4 mounds and bake on PAM – sprayed baking sheet. Bake for 10 minutes at 400 degrees.

Yield: 4 servings
Calories: 117
Fat: 1.7g
Fiber: 1.2g

Zesty Tomato Salad

Zesty Tomato Salad

4 medium tomato(es), chopped into 1/2-inch pieces (or 2 pints smaller tomatoes)
1 medium cucumber(s), seeded and chopped into 1/2-inch pieces
1/2 medium red onion(s), chopped into 1/2-inch pieces
1 T. lemon zest
1/2 tsp. table salt
1/4 tsp. black pepper

In a large bowl, toss together all ingredients. Allow to stand for at least 20 minutes. Yields about 1 C. per serving.

Yeild: 6 servings
Calories: 21
Fat: .2g
Fiber: 1.2g

Orange Cream Pops

Orange Cream Pops

1 package (3 oz.) sugar free orange gelatin
1 C. boiling water
1 C. (8 oz.) reduced-fat vanilla yogurt
1/2 C. 2% milk
1/2 tsp. vanilla extract
10 plastic cups. or Popsicle molds (3 oz. each)

In a large bowl, dissolve gelatin in boiling water. Cool to room temperature. Stir in the yogurt, milk and vanilla. Pour 1/4 C. into each cup or mold; insert Popsicle sticks. Freeze until firm.

Yield: 10 ice pops
Calories: 31
Fat: 1.2g
Fiber: 0g

Basic Soup +

Basic Soup +

1 lb. carrots

3 medium onions

4 stalk celery

2 large cloves garlic

2 can whole tomatoes in juice

1/2 small head green cabbage

3/4 lb. green beans

1 can chicken broth

6 c. water

1 tsp. salt

1/4 tsp. ground black pepper

1/2 tsp. ground turmeric or 1 1/2-inch piece fresh turmeric, grated

3 medium zucchini

2 bag baby spinach leaves

 

Coat 12-quart stockpot (or 2 large saucepans) with nonstick cooking spray. Over medium-high heat, add carrots, onions, celery, and garlic; cook 8 minutes or until vegetables soften, stirring occasionally. Add tomatoes with their liquid, breaking up tomatoes with side of spoon. Add cabbage, green beans, broth, water, salt, pepper and turmeric; heat to boiling over high heat, stirring occasionally. Reduce heat to low; cover and simmer 10 minutes, stirring occasionally. Increase heat to high; stir in zucchini and spinach and heat to boiling. Reduce heat to low; cover and simmer 10 minutes or until all vegetables are tender.

 

45 calories a Cup (yields: 28 cups)

 

Variations

 

Alphabet Chicken Noodle: To 2 C. Basic Soup, stir in 2 T. Tomato Paste until dissolved.  Add 3oz. cooked chicken chunks, ½ C. cooked Alphabet shaped pasta, and thyme to taste.

 

Creole Super Soup: To 3 cups Basic Soup, add 3 ounces skinless chicken breast, cut into 1/2-inch dice; 2 ounces sliced fully cooked fat-free/low-fat smoked sausage or kielbasa (60 to 70 calories per 2 ounces); 1 cup diced frozen okra; 1/3 cup cooked white rice; and 1 teaspoon Emeril’s Original Essence spice blend. Heat to boiling, then reduce to simmer for 5 minutes. Turn off heat and stir 1/4 teaspoon gumbo file (an optional seasoning) into soup. Serve immediately. Note: Don’t boil the soup once gumbo file has been added, or it may become bitter.

 

Far Eastern Super Soup:  To 2 cups Basic Soup, add 4 ounces firm bean curd (tofu), cut into 3/4-inch dice; 1 tablespoon oyster sauce; 1 teaspoon Asian sesame oil; and 1/2 teaspoon chili paste with garlic (optional). Heat to boiling and serve.

 

Goulash: In nonstick saucepan, cook 4 oz. ground turkey, ½ tsp. paprika, pinch caraway seeds, and pinch salt 4 minutes or until turkey is browned and cooked through, stirring to break up turkey. Stir in 2 C. Basic Soup; heat to boiling. Reduce heat; cover and simmer 5 minutes to blend flavors. Stir in cooked ½ C. egg noodles. Remove saucepan from heat; stir in 2 T. sour cream.

 

Italian Super Soup:  In small nonstick saucepan over medium-high heat, cook 2 ounces crumbled turkey sausage 5 minutes or until it loses its pink color. Add 3 cups Basic Soup, 1/2 cup thinly sliced zucchini, 1/4 cup drained and rinsed canned butter beans, and 1/4 teaspoon dried basil; heat to boiling, then simmer until zucchini is tender (about 2 minutes). Pour into bowls. Sprinkle with 2 tablespoons Parmesan cheese and serve.

 

Lentil and Rice Super Soup:  To 3 cups Basic Soup, stir in 1/2 cup cooked or drained, canned lentils and 1/2 cup cooked white rice. Heat through. Sprinkle with 2 tablespoons grated Parmesan cheese and coarsely ground black pepper to taste. Serve with 1 tangerine.

 

Mexican Chicken Soup: To 2 C. Basic Soup, stir in 3oz. chicken chunks, ½ C. corn, and ¼ tsp. cumin; heat to boiling. Reduce heat; cover and simmer 3 minutes or until chicken is cooked through, stirring occasionally. Stir in3 T. crumbled tortilla chips. Sprinkle with 1 T. cilantro. Serve with lime wedge.

 

Ming Tsai’s Hot-and-Sour Super Soup:  In 1 teaspoon hot oil, sauté 2 teaspoons minced, peeled fresh ginger and 2 green onions (white part only), thinly sliced, until soft, about 2 minutes. Add 3 tablespoons rice vinegar and 2 tablespoons soy sauce, and heat to simmering. Stir in 1/4 teaspoon ground white pepper, 1 teaspoon Asian sesame oil, and 4 ounces firm bean curd (tofu), cut into 1/2-inch dice. Add 3 cups Basic Soup and simmer. Garnish with green part of green onions, thinly sliced.

 

Mussel Super Soup: To 3 cups Basic Soup, add a pinch of saffron and 1 pound scrubbed and debearded mussels. Heat to boiling, then simmer, covered, 3 minutes, until mussels open.

 

Napa-Style Minestrone Super Soup: To 2 cups Basic Soup, add 1/2 cup drained and rinsed canned white kidney beans (cannellini) and 1/4 teaspoon each dried basil and oregano. Heat to boiling. Stir in 1 ounce ditalini or tubetti pasta, cooked as label directs. Top with 2 tablespoons grated Parmesan cheese, 1 teaspoon extra-virgin olive oil and freshly ground black pepper to taste.

 

Oriental Super Soup:  In small saucepan, over medium-high heat, heat 1/2 teaspoon vegetable oil. Add 1/2 cup sliced shiitake mushroom caps (discard stems) and cook 3 minutes until wilted. Stir in 1 teaspoon sambal olek or hot pepper sauce. Add 3 cups Basic Soup and 5 or 6 ounces small shrimp, shelled and deveined. Heat to boiling. Stir in 1/2 cup snow peas, cut diagonally in half, and simmer just until shrimp turn opaque.

 

Red Bean and Rice Stew:  In saucepan coated with nonstick cooking spray, cook 2 oz. kielbasa with thinly sliced green onion (white part only; reserve green part for garnish), until sausage browns lightly. Add 2 C. Basic Soup, ½ C. rinsed cooked red beans, ½ C. cooked brown rice, and a tsp. Cajun seasoning; heat to boiling. Reduce heat; cover and simmer 5 minutes to blend flavors. Sprinkle with reserved green onion. Serve with hot sauce.

 

Southwest Chili:  In nonstick saucepan, cook4 oz. ground turkey, ½ tsp. chili powder, and ¼ tsp. cumin 3 minutes or until turkey is browned and cooked through, stirring to break up turkey. Stir in 2 C. Basic Soup, 1/2 c. drained and rinsed canned beans, and ¼ C. salsa; heat to boiling. Reduce heat; cover and simmer 5 minutes to blend flavors. Sprinkle with 2 T. shredded Cheddar cheese to serve.

 

Southwestern Super Soup: To 3 cups Basic Soup, add 1/2 teaspoon ground cumin, 2 teaspoons fresh lime juice, 3 ounces smoked or roasted skinless chicken breast, cut into 3/4-inch cubes, and 1/2 cup drained canned hominy. Heat through. Meanwhile, cut 1 corn tortilla into 1/4-inch-wide strips and heat on High in microwave oven on microwave-safe dish until crispy (about 1 1/2 minutes). Garnish soup with tortilla strips, 3 tablespoons chopped ripe avocado, and chopped fresh cilantro to taste.

 

Spicy Taco Beef:  To 8 Cups basic soup, add 3/4 lb. browed ground beef, 1 C. Corn, 1 chopped Bell Pepper, 2 C. Salsa

 

Super Energy Kale & Sweet Potato Soup:  To 2 Cups Basic Soup, add 3 cups kale, rinsed, stems removed and chopped very fine, ¾ C. cooked, diced Sweet Potato, and 2 tsp. each dried thyme and sage.

 

Supreme Pepperoni Pizza:  To 4 cups basic soup, add 1/4 C. chopped Pepperoni, 1 C. sliced Mushrooms, 1 Bell Pepper, chopped, Oregano, Basic, Thyme, pinch Red Chili Flakes

 

Thai Shrimp Soup:  In bowl, cover 1 oz. rice noodles with hot water. Let stand 10 minutes; drain. Heat 2 C. Basic Soup to boiling. Stir in 4 oz. cleaned shrimp, 12 halved snow peas, a pinch red pepper, and soaked noodles; heat to boiling. Reduce heat; cover and simmer 2 to 3 minutes or until shrimp turn opaque, stirring occasionally. Remove saucepan from heat; stir in ¼ C. light coconut milk, ½ tsp. grated lime peel, and 2 tsp. lime juice.

 

Vegetable Curry Soup:  In saucepan, combine ½ C. coarsely chopped cauliflower and 1 C. water; cover and cook until cauliflower is tender (do not drain). Stir in 2 C. Basic Soup, ½ C. drained and rinsed chickpeas, ¼ C. frozen peas, ¼ tsp curry powder (paste?), and ½ tsp. grated ginger; heat to boiling. Reduce heat; cover and simmer 4 minutes to blend flavors. Top with 2 T. plain Greek yogurt to serve.

Asparagus with Sesame Seeds

Asparagus with Sesame Seeds

1 1/2 pounds asparagus, tough stems removed, cut into 1-inch lengths
1 1/2 tsp. unsalted margarine (or olive oil)
1 T. sesame seeds
1 tsp. reduced-sodium soy sauce
1 tsp. Oriental sesame or peanut oil
1/8 tsp. black pepper

In a heavy 10-inch skillet, bring an inch of unsalted water to a boil. Add the asparagus and cook, covered, for 3 minutes or until just tender. Drain in a colander, rinse under cold running water to stop the cooking, and drain again. Set aside. In the same saucepan, melt the margarine over moderate heat; add the sesame seeds and cook, stirring, for 3 to 4 minutes or until the seeds are golden. Return the asparagus to the pan; add the soy sauce, sesame oil, and pepper, and cook, stirring, for 1 minute or until the asparagus is heated through.

Yield: 4 servings
Calories: 57
Fat: 4g
Fiber: 1g

Saucy Ratatouille

Saucy Ratatouille

2 T. olive oil
2 eggplants, 1-pound each, cut into 1″ cubes
2 medium onions, chopped
2 T. chopped garlic
14 oz. turkey Polska Kielbasa, such as Hillshire Farms, cut into 3/4″ pieces
2 cups canned crushed tomatoes in tomato puree
1/2 cup dry red wine
1 large bay leaf
2 tsp. lemon peel
10 oz. yolk-free noodles, such as No-Yolk, cooked according to directions

In large skillet, over medium-high heat, heat oil. Add eggplant, onion, and garlic; saut� until brown, about 12 minutes. Add sausage, tomatoes, wine, bay leaf, and lemon peel. Cover; reduce heat to medium-low; simmer until eggplant is tender, about 25 minutes. Uncover and simmer until sauce thickens, about 2 minutes. Remove bay leaf and ladle sauce over hot noodles. Makes 6 servings.

Yield: 6 servings
Calories: 412
Fat : 12g
Fiber: 6g

Spanish Lentil Soup — Madrid Style

Spanish Lentil Soup — Madrid Style

2 C. lentils (do not presoak)
1 16-oz. (450 gms) can (2 C.) tomatoes, cut up with a spoon
3 carrots, peeled and chopped
1 green pepper, cleaned out and chopped
1 large onion, chopped
1 canned whole pimento, drained and chopped
4 T. olive oil
2 T. all-purpose flour
1 T. salt
8 C. water

Cook onion, pimento, and green pepper in olive oil, until soft, in a large kettle. Stir in flour. Add tomatoes, carrots, lentils, salt, and water. Cover and simmer over very low heat for about 2 hours.

Yields: 12 servings
Calories: 166
Fat: 5.1g
Fiber: 2.22

Salmon with Black Bean Sauce

Salmon with Black Bean Sauce

4 Salmon steaks
1 T. fresh ginger, grated
1 T. oil
2 garlic cloves, crushed
3 green onions, chopped
1 T. rice or wine vinegar
2 T. black bean sauce
1/2 C. chicken broth
1 T. soy sauce
4 tsp. corn starch

Preheat oven to 400° F. Sprinkle ginger on top of the salmon steaks and place in a casserole dish. Set aside. Heat oil in a nonstick pan and sauté garlic and green onions until fragrant. Add the remaining ingredients and mix well. Bring to a boil while stirring and cook one minute. Pour the sauce over the fish and bake for 15 minutes or until fish flakes easily.

Yield: 4 servings
Calories: 222
Fat: 10g
Fiber: .2g

Roasted Chicken with Black Bean Sauce

Roasted Chicken with Black Bean Sauce

olive-oil flavored cooking spray
4 4-oz. boneless, skinless chicken breast halves
2 medium zucchini — trimmed, halved lengthwise, then each half cut into 1-inch chunks
1 1/2 tsp. ground cumin
1 1/2 tsp. chili powder
1/4 tsp. salt
1/8 tsp. freshly ground pepper
1 T. olive oil
1 C. yellow onion — coarsely chopped
2 medium garlic cloves — finely minced
1/2 C. dry red wine
1 14.5-oz. can low-sodium diced tomatoes — drained
2 T. sun-dried tomatoes (not oil packed) — finely diced
1 15-oz. can black beans — rinsed and drained

Preheat oven to 350F. Coat 13X9X2-inch baking dish well with olive oil flavored nonstick cooking spray. Arrange chicken and zucchini in baking dish, sprinkle with 1 tsp. each ground cumin and chili powder, then all the salt and pepper. Set uncovered in oven and roast until chicken shows no signs of pink in center and zucchini is tender, about 30 minutes. Meanwhile, heat olive oil in medium-size heavy skillet over moderately high heat until ripples appear on pan bottom – 1 1/2 to 2 minutes. Add onion and garlic and cook, stirring occasionally, until tender, about 3 minutes. Sprinkle in remaining 1/2 tsp. each ground cumin and chili powder, tossing lightly to mix. Add red wine and boil uncovered until reduced by half – 2 to 3 minutes. Add canned tomatoes and sun-dried tomatoes, reduce heat to low, and simmer uncovered until flavors merge – 2 to 3 minutes. Mix in black beans, cover, and simmer sauce over low heat 5 minutes. Keep warm until ready to serve. To serve, divide black bean sauce among four heated dinner plates, then arrange chicken and zucchini artfully on top.

Yield: 4 servings
Calories: 259
Fat: 4.5g
Fiber: 7g

Oriental Beef Kabobs

Oriental Beef Kabobs

1 lb. boneless beef top sirloin steak, cut 1 inch thick
1/4 C. hoisin sauce
2 T. dry sherry
2 tsp. packed light brown sugar
1 tsp. dark sesame oil
6 green onion, sliced diagonally into 1-1/2 inch pieces

Soak sixteen 6-inch bamboo skewers in enough water to cover for 10 minutes: drain. Meanwhile combine hoisin sauce, sherry, brown sugar and sesame oil; set aside. Trim fat from beef steak. Cut steak crosswise into 1/4 inch thick strips. Alternately thread beef, weaving back and forth, and green onion pieces onto skewers. Place kabobs on rack in broiler pan so surface of kabobs is 3 to 4 inches from heat. Brush with half of hoisin mixture. Broil 5 to 6 minutes, turning once, and brushing with remaining hoisin mixture.

Yield: 8 servings
Serving Size: 2 Kebabs

Calories: 106
Fat: 4g
Fiber: 0g

Southwest Flavors Bread

Southwest Flavors Bread

1 1/2 C. whole wheat buckwheat flour
1 1/2 C. cornmeal
2 tsp. dry yeast
2 C. warm water
3/4 C. lowfat yogurt
1/2 C. honey
1 C. black beans – drained
1/2 C. frozen corn – thawed
1/2 C. red onion – chopped
1/4 C. cilantro – chopped
1/4 C. garlic – chopped
1/4 C. sun-dried tomatoes, oil-packed – halved
1 T. chili powder
3 T. Anaheim chili pepper – seeded and chopped
3 T. margarine – melted
1 T. jalapeño – seeded and chopped
1 tsp. salt
1 tsp. cumin
1/2 tsp. vinegar
4 3/4 C. all-purpose flour
vegetable cooking spray

In a very large bowl, combine whole wheat flour, cornmeal, and yeast. Stir well. Add water, yogurt, and honey. Stir and let stand for 30 minutes. Add beans and the next twelve ingredients (beans thru vinegar); stir. Stir in 4 1/2 C. of the flour to form a soft dough. Turn the dough out onto a floured board. Knead until smooth and elastic (8 minutes); add enough of remaining flour, a T. at a time, to prevent the dough from sticking to hands. Coat a large bowl with cooking spray (or two medium ones). Place dough in bowl(s), turning as to coat the top of the dough with oil. Cover and let rise in a warm, draft free place until double in bulk (45 minutes). Punch dough down. Divide dough into 4 equal portions, and shape each into a six-inch loaf. Make 4 (1/8n inch deep) diagonal cuts across tops of loaves. Dust loaves with flour. Cover and lets rise until doubled in bulk (45 minutes). Bake at 375 degrees F until loaves sound hollow when tapped (25 minutes).

Yield: 24 slices
Calories: 187
Fat: 2.2g
Fiber: 2.2g

Rotkraut

Rotkraut

1 large cabbage – coarsely chopped
2 T. butter
1 T. sugar
1 large onion – chopped fine
2 large Granny Smith apples – peeled and chopped
1/4 C. red wine vinegar
1/2 C. beef broth
1/2 tsp. salt
2 large bay leaves
8 cloves
1 C. dry red wine

In a large heavy skillet, melt the butter over medium high heat. Sprinkle in the sugar and stir until dissolved. Add the onion and apples. Stir fry for 5 minutes. Add the cabbage and fry for 5 more minutes. Add red wine vinegar, beef broth, salt, bay leaves, and cloves. Let the mixture simmer, covered, for 25 minutes. Discard bay leaves and cloves. Serve.

Yield: 6 servings
Calories: 124
Fat: 4.4g
Fiber: 1.9g

Root Vegetable Soup

Root Vegetable Soup

1 T. Olive Oil
2 C. chopped Onion
2 C. chopped Fennel Bulb (save fronds for garnish)
2 cloves Garlic, minced
8 C. Chicken Broth
2 C. peeled Butternut Squash (about 1/2 lb.), cut into 1/2″ cubes
2 C. sliced Fingerling of Yukon Gold Potatoes
1 1/2 C. peeled Turnips or Rutabegas, cut into 1/2″ cubes
1/2 C. sliced Carrot
2 sprigs Thyme
1 1/2 C. trimmed, halved Brussels Sprouts
1 T. minced fresh Parsley
1/2 tsp. Nutmeg
6-8 tsp. Parmesan Cheese

Heat oil in dutch oven over medium heat. Onion onion, fennel and garlic, sauté three minutes. Add broth, squash, potatoes, turnips, carrot and thyme; bring to a boil. Reduce heat and simmer 30 minutes or until vegetables are crisp tender. Add sprouts, parsley, nutmeg and salt and pepper to taste; bring to a boil. Reduce heat and simmer 10 minutes more. Chop fennel fronds and add to soup. Ladle into bowls and sprinkle about 1 tsp. parmesan cheese over each bowl.

Yield: 6-8 servings
Serving Size: 1 1/2 C. + 1 tsp. Cheese

Calories: 125
Fat: 3g
Fiber: 5g

Twiced-Baked Sweet Potatoes

Twiced-Baked Sweet Potatoes

2 medium Sweet Potatoes ( 8-10 oz. each)
3oz. diced Canadian Bacon
2 T. Reduced Fat Sour Cream
3 tsp. Chopped Fresh Chives
2 T. Shredded Reduced Fat Cheddar Cheese

Microwave potatoes on paper towels on high 8 minutes; turn over after 4 minutes. Cut each in half lengthwise and scoop out the pulp leaving 1/4″ shells. Mash pulp with canadian bacon, sour cream and 2 teaspooons of the chives. Spoon back into shells. Sprinkle with cheddar and microwave on high 2 minutes. Top with remaining chives and serve.

Yield: 4 servings
Calories: 170 calories
Fat: 3g
Fiber: 3.5g

Zesty Shrimp & Pasta

Zesty Shrimp & Pasta

1 lb. cleaned large Shrimp
3/4 C. fat free Italian Dressing
2 C. sliced Mushrooms
1 small onion, thinly sliced
1 14oz. can Artichoke Hearts, drained, cut into halves
1 T. chopped Fresh Parsley
1 9oz. package Pasta, cooked as directed
1/4 C. Grated Parmesan Cheese

Cook and stir shrimp and 1/2 C. salad dressing in a large skillet over medium high heat for 2 minutes. Add mushrooms, onions, artichokes and parsley. Continue cooking until shrimp turn pink and vegetables are tender, stirring frequently. Toss with hot cooked pasta and remaining 1/4 C. salad dressing. Sprinkle with cheese

Yield: 6 servings
Calories: 280
Fat: 6g
Fiber: 3g

Caramelized Onion and Canadian Bacon Strata

Caramelized Onion and Canadian Bacon Strata

1 tsp. butter
1 1/2 C. vertically sliced onion
1 1/3 C. finely chopped red bell pepper
3/4 C. chopped Canadian bacon
6 C. (1-inch) cubed sourdough bread (about 12 oz.)
Cooking spray
2 C. 1% low-fat milk
1 1/2 T. spicy brown mustard
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
4 large egg whites
2 large eggs
1 C. (4 oz.) shredded Swiss cheese

Melt butter in a large nonstick skillet over medium-high heat. Add onion, and sauté 4 minutes. Reduce heat; cook 10 minutes or until golden brown, stirring occasionally. Add bell pepper; cook for 1 minute. Remove from heat; stir in bacon. Arrange 3 C. bread in an 11 x 7-inch baking dish coated with cooking spray; top with half of onion mixture. Repeat layer with remaining bread and onion mixture. Combine milk and next 5 ingredients (milk through eggs) in a medium bowl; stir well with a whisk. Pour egg mixture over bread mixture, and top with the cheese. Cover and refrigerate at least 8 hours or overnight. Preheat oven to 375°. Let the casserole stand 30 minutes at room temperature. Uncover and bake at 375° for 40 minutes or until golden brown. Let stand 5 minutes before serving.

Yield: 6 servings
Calories: 340
Fat: 11.5g
Fiber: 2g

Asian Pork And Vegetables

Asian Pork And Vegetables

3 T. soy sauce
1/4 tsp. grated lime peel
2 T. fresh lime juice, divided
1 T. chopped fresh ginger
1 T. chopped garlic
16 oz. pork tenderloin, cut into strips
1 tsp. vegetable oil
1 C. fat-free chicken broth
1/2 lb shiitake mushrooms, sliced
3 medium carrots, sliced diagonally
1 tsp. chopped jalapeño chile
4 oz snow peas, trimmed
1 tsp. cornstarch, stirred into
1 T. water
1/4 C. thinly sliced fresh basil
2 C. cooked brown rice

Combine soy sauce, peel, 1 T. juice, ginger and garlic in dish.Toss in pork; let stand 15 minutes. Heat oil in 12-inch nonstick skillet over medium-high heat. Add half the pork with slotted spoon and cook, turning once, 4 to 5 minutes, until browned. Remove and keep warm. Repeat process with remaining pork, reserving marinade. Add reserved marinade, broth, mushrooms, carrots and jalapeño to skillet. Bring to boil; cover and cook 5 minutes. Stir in peas; cover and cook 2 minutes. Stir in cornstarch mixture; boil 1 minute. Add basil; return pork and cook until heated through. Serve with rice.

Yield: 4 servings
Calories: 380
Fat: 7.3g
Fiber: 3.7g

Penne Pasta with Broccoli & Sundried Tomatoes

Penne Pasta with Broccoli & Sundried Tomatoes

1/2 C. sundried tomatoes, thinly sliced
1 T. olive oil
2 garlic cloves, minced
1 can (15 oz.) crushed tomatoes
2 tsp. chopped fresh rosemary
1/2 tsp. apple juice
1/4 tsp. pepper
1-2 T. nonfat sour cream or plain yogurt
1 lb. whole wheat penne pasta
1/4 C. grated parmesan cheese
florets from 2 large broccoli stalks

In a small bowl combine sundried tomatoes & 1 C. hot water. Soak for 15 minutes. Drain and reserve soaking liquid. Warm oil in a large skillet over medium high heat. Add garlic & sundried tomatoes. Cook 1 minute, stirring. Stir in tomatoes, rosemary, apple juice & pepper. Reduce heat & simmer for 10 minutes or until slightly thickened. Add sour cream. Prepare pasta (penne) according to directions on package. Add broccoli to your last minute of cooking the pasta. Drain. Combine pasta & sauce. Serve with parmesan cheese.

Yield: 6 servings
Calories: 355
Fat: 3.9g
Fiber: 9.8g

Hearty Vegetable Soup

Hearty Vegetable Soup

2 T. olive oil
1 bunch leeks (1 lb.) white part only, sliced
2 portobello mushrooms (8 oz.), diced
7-1/2 C. fat-free chicken broth
5 medium carrots, cut into strips
3/4 tsp. salt
1/4 tsp. dried thyme
1/8 tsp. freshly ground black pepper
2 C. peeled, diced butternut squash
1 medium zucchini (8 oz.), diced
1 large bunch spinach (1 lb.)
1 C. quick-cook barley

Cook quick-cook barley according to package directions. Meanwhile, heat oil in Dutch oven over medium-low heat. Cook leeks 10 minutes, stirring occasionally, until softened. Add mushrooms and cook 5 minutes more. Add broth, carrots, salt, thyme and pepper. Bring to simmer over medium-high heat. Reduce heat to medium and stir in squash and zucchini; simmer 8 to 10 minutes or until vegetables are tender. Stir in spinach and barley; continue simmering until spinach wilts. Serve with Parmesan and breadsticks, if desired. (Not figured in nutritional information)

Yield: 6 servings
Calories: 163
Fat: 7.2g
Fiber: 2.9g

Tex-Mex Salad

Tex-Mex Salad

1 (15- to 16-oz.) can each rinsed and drained black and garbanzo beans (chickpeas)
1 peeled orange with white pith removed, quartered lengthwise and sliced
1 small diced yellow bell pepper
1/3 C. finely chopped fresh cilantro
1/2 C. bottled orange vinaigrette
3/4 tsp. chili powder
6 red radishes
1 avocado
2 hard-cooked sliced eggs for garnish

In a large bowl, combine both beans, orange, bell pepper, cilantro, vinaigrette and chili powder; toss to mix and coat. Before serving, thinly slice radishes and peel and dice avocado. Add both to bean mixture; toss to mix and coat. Garnish with sliced eggs. Serve immediately.

Yield: 4 servings
Calories: 374
Fat: 16g
Fiber: 15g

Fontina and Red Pepper-Stuffed Garlic Focaccia

Fontina and Red Pepper-Stuffed Garlic Focaccia

1 package dry yeast (about 2 1/4 tsp.)
1 C. warm water (100� to 110�)
3 1/4 C. bread flour, divided
1 whole garlic head
1 1/2 T. extra-virgin olive oil, divided
1 1/4 tsp. salt, divided
Cooking spray
1 tsp. cornmeal
1/4 C. chopped fresh basil
3/4 C. chopped bottled roasted red bell peppers
1/2 C. (2 oz.) shredded fontina cheese

Dissolve yeast in water in a large bowl; let stand 5 minutes. Lightly spoon flour into dry measuring C.; level with a knife. Add 1 C. flour to yeast mixture, stirring well to combine. Cover and let stand at room temperature 8 hours or overnight to create a sponge (mixture will become very bubbly). Preheat oven to 350�. Remove papery skin from garlic head (do not peel or separate cloves). Wrap in foil. Bake at 350� for 1 hour; cool 10 minutes. Separate cloves; squeeze to extract garlic pulp. Discard skins. Place garlic pulp, 1 T. oil, and 1 tsp. salt in a small bowl, and mash with a fork until smooth. Stir into sponge. Add 2 C. flour to the sponge; stir until a soft dough forms. Turn dough out onto a 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 tacky). Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85�), free from drafts, 45 minutes or until doubled in size. (Gently press 2 fingers into dough. If indentation remains, dough has risen enough.) Punch dough down. Cover and let rest 5 minutes. Divide dough in half; roll each half into a 10-inch round. Place 1 dough round on a baking sheet sprinkled with cornmeal. Arrange basil over dough, leaving a 1/4-inch border; top with bell peppers. Sprinkle evenly with cheese. Top with other dough round; pinch edges to seal. Lightly coat with cooking spray. Cover and let rise 45 minutes or until dough is doubled in size. Preheat oven to 400�. Uncover dough. Make indentations in top of dough with a knife. Gently brush dough with 1 1/2 tsp. oil, and sprinkle with 1/4 tsp. salt. Bake at 400� for 30 minutes or until the focaccia is browned on bottom and sounds hollow when tapped. Remove from pan; cool on a wire rack.

Yield: 14 servings
Calories: 150
Fat: 3.3g
Fiber: 1g

Turkey Parmigiana

Turkey Parmigiana

Vegetable cooking spray
2 large egg whites
1 T. water
1/2 C. Italian-style dry bread crumbs
2 T. grated Parmesan cheese
1 lb. turkey cutlets, cut in half
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
1 jar (14 or 15-1/2 oz.) prepared marinara sauce, divided
8 oz. dried spaghetti, cooked according to package directions
8 sprigs fresh thyme, for garnish
1/2 C. shredded part-skim mozzarella cheese

Heat oven to 375 degree F. Lightly coat a jelly-roll pan with cooking spray. Lightly beat egg whites and water in shallow dish. Combine bread crumbs and Parmesan in another dish. Sprinkle turkey with salt and pepper. Dip turkey into egg white mixture, then coat with crumbs. Place on prepared pan. Bake 10 minutes. Divide and spread 1 C. marinara sauce over turkey; sprinkle tops evenly with cheese. Bake 10 to 15 minutes more. Heat remaining sauce and toss with hot spaghetti; serve with turkey and garnish with thyme.

Yeild: 4 servings
Calories: 535
Fat: 9.5g
FIber: 1g

Summer Frittata

Summer Frittata

1 tsp. olive oil
1 small chopped onion
1 medium zucchini, cut in half lengthwise, then into 1/4-inch slices
1 C. diced ham (about 6 oz.)
4 eggs
4 egg whites
2 T. chopped fresh cilantro or 2 tsp. dried
1/4 tsp. each salt and pepper
1/2 C. shredded Gruyere cheese (2 oz.)

Heat broiler. Meanwhile, heat oil in a large, oven-proof nonstick skillet on medium. Cook onion and zucchini 2 minutes. Reduce heat to medium-low. Add ham; cook 2 minutes. In a medium bowl, whisk eggs, egg whites, cilantro, salt and pepper to blend well. Pour mixture over vegetables and ham in skillet. Cook, without stirring, 5 minutes or until eggs are set on bottom. Sprinkle with cheese. Broil until eggs are set and cheese is lightly browned.

Yield: 6 servings
Calories: 147
Fat: 8g
Fiber: 1g