Chicken Teriyaki with Vegetables

Chicken Teriyaki with Vegetables

2 T. light soy sauce
5 T. firmly packed brown sugar
2 3/4 T. vegetable oil
1 tsp. ground ginger
1/3 C. sherry
1 tsp. hot pepper oil
24 oz. boneless chicken breasts, skinned
16 oz. mushrooms
2 zucchini, sliced
16 oz. cherry tomatoes
4 onions, cut into 8 wedges
16 wooden or metal skewers

Combine first six ingredients in a shallow bowl. Rinse chicken and pat dry. Slice lengthwise. Wipe mushrooms with a clean, damp cloth. Place chicken, mushrooms, zucchini, tomatoes and onion in prepared mixture. Stir to coat evenly. Cover and refrigerate approximately 1 hour, turning occasionally. Meanwhile, if using wooden skewers, soak them in water for at least 30 minutes before using. Preheat broiler. Remove chicken and vegetables from marinade. Alternate chicken and vegetable pieces on skewers. Lay on broiler pan and broil 4 inches away from heat for 3 minutes. Turn over and broil and additional 3 minutes.

Yield: 8 servings
Calories: 301
Fat: 11g
Fiber: 2g

Garlic Cauliflower

Garlic Cauliflower

2 tsp. olive oil
1-1/4 lbs. cauliflower florets
1 medium red bell pepper, seeded and cut into 1/2 inch strips
3 cloves garlic, minced
1/4 tsp. crushed red pepper
1/4 C. vegetable stock or water

Heat oil in a heavy nonstick skillet over medium high heat. Sauté next 4 ingredients 2-3 minutes, stirring frequently. Add stock, cover skillet and cook another 3-4 minutes or until cauliflower is tender.

Yield: 4 servings

Calories: 63
Fat: 3g
Fiber: 4.2g

Spaghetti Squash with Vegetable Sauce

Spaghetti Squash with Vegetable Sauce

1 spaghetti squash
1/2 C. low-salt chicken broth
1 sweet red bell pepper, diced
1 C. zucchini or yellow crookneck summer squash, chopped
1 C. sliced mushrooms
1/4 C. green onion, sliced
1 T. fresh basil, chopped, or 1 tsp. dried basil, crushed
1 T. fresh thyme, chopped, or 1 tsp. dried thyme, crushed
1 clove garlic, minced
1/4 tsp. pepper
1 medium tomato, chopped
1/4 C. low fat cheddar cheese, shredded

Cut spaghetti squash in half, lengthwise, and scoop out the string seed section. Place cut side down in a glass baking dish and and 1/2 inch of water. Cover and bake at 350 degrees for 45 minutes, or until fork tender. Raise squash onto rack to allow excess water to drain. In the meantime, heat chicken broth to simmering. Add bell pepper and cook a few minutes till it just begins to soften. Add summer squash, mushrooms, onion, herbs, garlic, and pepper. Simmer, uncovered, stirring occasionally, for 4 minutes, or till vegetables are tender. Remove from heat and stir in tomato. Shred spaghetti squash and divide among 4 plates. Top with vegetable sauce and sprinkle with cheese.

Yield: 4 Servigns
Calories: 70
Fat: 1g
FIber: 1.5g

Savory Egg Custard with Clams and Shrimp

Savory Egg Custard with Clams and Shrimp

1/2 C. Juice from canned clams
1 1/4 C. Low-sodium chicken broth
1 tsp. Oil
1 tsp. Rice wine
1 tsp. Light soy sauce
1/4 tsp. Sugar
White pepper
4 Eggs
1/2 C. Canned whole baby clams
3 T. Chopped Chinese garlic chives, or green onions
6 medium Shrimp, shelled, deveined
1 tsp. Oyster sauce

Combine the clam juice, chicken broth, oil, wine, soy sauce, sugar and pepper in a saucepan; bring to a boil. Remove from heat; cool completely. Lightly beat the eggs in bowl. Slowly stir the cooled broth mixture into the eggs until thoroughly mixed. Avoid over-beating. Scatter the clams and 2 T. of the chives in the bottom of a 1quart heat-proof bowl. Strain the egg mixture through a fine mesh sieve over the clams. Bring the water in a steamer to a boil over high heat. Place the bowl on a rack above the boiling water. Cover, reduce heat to a gentle boil, and steam for 2 minutes, or until the eggs begin to set. Carefully remove cover from steamer, and scatter the shrimp on top of the custard. Cover and steam for 5 minutes longer, The custard is done when a knife inserted into the center comes out clean. Carefully remove bowl from the steamer. Drizzle with oyster sauce and garnish with remaining chives. Spoon over rice. Serve hot.

Serves 4
90 calories
5 g fat
0 g fiber

Grilled Steak with Olive-Blue Cheese Glaze

Grilled Steak with Olive-Blue Cheese Glaze

1 T. butter or olive oil
1/2 C. thinly sliced shallots or chopped onion
1 C. canned beef broth
1/2 C. port wine or additional beef broth
4 (4 to 6 oz.) beef tenderloin steaks, cut 1 to 1-1/4-inches thick
1/2 tsp. salt
1/2 tsp. freshly ground black pepper
1/2 C. drained Lindsay Pitted Ripe Olives, thickly sliced
1/4 C. (1 oz.) crumbled blue or gorgonzola cheese
1 T. chopped fresh thyme or basil

Heat butter in a heavy medium saucepan over medium heat. Add shallots; cook 2 minutes, stirring frequently. Add broth and wine; bring to a boil. Reduce heat; simmer uncovered until sauce has reduced to 1/2 C., about 20 minutes. Meanwhile, season steaks with salt and pepper. Grill over medium-hot coals or in a ridged grill pan over medium heat until cooked as desired, 4 to 5 minutes per side for medium rare depending on thickness of steaks. Remove reduced sauce from heat; stir in olives, cheese and thyme. Arrange steaks on warm serving plates; top with glaze.

Yield: 4 servings
Calories: 387
Fat: 20g
Fiber: 0g

Lemon Blueberry Oatmeal Muffins

Lemon Blueberry Oatmeal Muffins

1-3/4 C. Quaker Oats (quick or old fashioned, uncooked), divided
2 T. firmly packed brown sugar
1 C. all-purpose flour (add an additional 2 T. if using old fashioned oats)
1/2 C. granulated sugar
1 T. baking powder
1/4 tsp. salt (optional)
1 C. skim milk
2 egg whites, lightly beaten
2 T. vegetable oil
1 tsp. grated lemon peel
1 tsp. vanilla
1 C. fresh or frozen blueberries (do not thaw)

Heat oven to 400°F. Line 12 medium muffin cups with paper baking cups. For topping, combine 1/4 C. oats and brown sugar; set aside. For muffins, combine 1-1/2 C. oats with remaining dry ingredients in large bowl; mix well. In small bowl, combine milk, egg whites, oil, lemon peel and vanilla; mix well. Add to dry ingredients; stir until moistened. Gently stir in berries. Fill muffin cups almost full; sprinkle with topping. Bake 20 to 24 minutes or until light golden brown. Cool muffins in pan on wire rack for five minutes; remove from pan. Serve warm.

Yield: 12 muffins
Serving Size: 1 muffin

Calories: 180
Fat: 3.5g
Fiber: 2g

Blue Cheese Sauce

Blue Cheese Sauce

1/3 C. nonfat plain yogurt
3 T. crumbled blue cheese (1 oz.)
1/2 tsp. balsamic vinegar

Combine all ingredients in a small bowl and blend with a fork to make a lumpy sauce.

Yield: 1/2 Cup
Serving Size: 1 T.
Calories: 19
Fat: 1g
Fiber: 0g

SBD Broiled Sole in Light Cream Sauce

SBD Broiled Sole in Light Cream Sauce

from The South Beach Diet

3 T. I Can’t Believe It’s Not Butter Spread
1 C. White Wine Wocestershire Sauce
1/4 C. fat free Half and Half
4 Sole Fillets

Place the spread in a sauce pan. Whisk in the worcestershire, bring to a boil and cook until sauce is slightly reduced. Reduce heat to low, stir in half and half and keep warm. Meanwhile, preheat the broiler and cook sole 4-6″ from the heat for 3-6 minutes, or until the fish flakes easily. Serve fish with the sauce

Servings: 4
Calories: 262
Fat: 11g
Fiber: 0g

Blue Cheese and Bacon Soup

Blue Cheese and Bacon Soup

3 T. butter
2 leeks (white part only), halved lengthwise, washed well and chopped
2 C. sliced mushrooms
1 1/2 C. cauliflower, broken into small florets
2 cans (14 1/2 oz. each) reduced-sodium chicken broth, plus 1/2 C. water
5 oz. blue cheese, crumbled
6 strips bacon, cooked and crumbled

Melt butter in a large soup pot over medium heat. Add leeks, mushrooms and cauliflower. Cover and cook 5 minutes, stirring occasionally. Add broth and water; bring to a boil. Lower heat, cover and simmer for 10 minutes, until vegetables are very tender. Puree soup in batches in a blender or food processor. Return pureed soup to soup pot. Add blue cheese to last batch of soup and puree until smooth. Heat through, if necessary. Before serving, top with crumbled bacon.

Servings: 6
Calories: 225
Fat: 17g
Fiber: 1.5g

Jamaican Greens and Vegetables Soup

Jamaican Greens and Vegetables Soup

6 C. water
1 1/3 T. beef bouillon paste
1 C. light coconut milk
4 C. chopped leafy greens (kale, chard, etc)
1 whole scotch bonnet chile
2 scallions with green tops, trimmed, sliced
5 oz. sweet potato, diced
1 C. frozen mixed vegetables (corn, black beans, peppers)
Pepper to taste
Garlic Powder
Cilantro, optional
Tomatoes, optional

In a 3 to 4 quart sauce pan, add the boullion paste to the water. Boil down the broth or to 4 C. to concentrate it’s flavor. Add the coconut milk, kale or chard, whole chile, scallions, sweet potato, and mixed vegetables. Add pepper. Bring to a boil; reduce the heat, taste and add garlic salt if needed or garlic powder (if it’s salty enough). Cover, vented, and simmer for 60 to 90 minutes. Discard the chile. Add fresh cilantro. Serve with chopped fresh tomato garnish.

Yield: 4 servings
Calories: 63
Fat: 3g
Fiber: 1g

Pansoh

Pansoh

1 lb. skinned, boned chicken breast halves, cut into 1-inch pieces
1/2 lb. skinned, boned chicken thighs, cut into 1-inch pieces
2/3 C. chopped shallots
1/2 C. chopped fresh cilantro
1/4 C. chopped peeled fresh ginger
3 T. finely chopped peeled fresh lemon grass
1/2 tsp. salt
1/8 tsp. pepper
1 lb. okra pods
6 C. hot cooked long-grain rice

Preheat oven to 325°.Combine first 8 ingredients in a large bowl; stir well. Cut 1 (20-inch-long) sheet of foil; place chicken mixture on half of foil sheet. Spread into a single layer, leaving a 1-inch margin around edges of foil. Fold the other half of foil sheet over the chicken mixture. Bring edges of foil together, and fold several times to form a sealed packet. Place foil packet on a baking sheet. Bake at 325° for 45 minutes.Steam the okra, covered, 10 minutes or until crisp-tender.Remove chicken mixture from oven, and let stand 5 minutes. Spoon 2/3 C. chicken and juices over 1 C. rice; top with 1/2 C. okra.

Yield: 6 servings
Serving Size: 2/3 C. Chicken & Juice + 1 C. Rice + 1/2 C. Okra

Calories: 399
Fat: 2.8g
Fiber: 2.1g

Beef Skillet Oriental

Beef Skillet Oriental

1 lb. flank steak, all visible fat removed
6 oz. snow peas
vegetable oil spray
1 T. vegetable oil
1/2 C. chopped onions
3 cloves garlic, minced
4 C. small cauliflower florets
2 C. beef broth
1 3/4 C. red bell peppers
2 T. cornstarch
2 T. light soy sauce
1/4 C. cold water
1/4 C. sherry
1 T. grated ginger
1/4 tsp. hot pepper sauce

Place flank steak in the freezer for 30 minutes. Remove and slice across the grain into thin strips 2 to 3 inches long and 1/2 to 1 inch wide. Rinse snow peas, trim ends and set aside. Heat a nonstick electric skillet to 400F. Spray skillet with vegetable oil. Add half of beef and stir-fry just until browned. Remove and set aside. Repeat procedure with remaining beef. Heat oil in skillet and add onion and garlic. Sauté until onion is translucent. Add cauliflower and broth. Cook, stirring gently, about 2 minutes. Add bell pepper and snow peas. Cook, stirring gently, about 2 minutes. Add bell pepper and snow peas. Cook 1 minute longer. In a bowl, combine last six ingredients. Stir to mix well; pour into skillet. Add beef and cook, stirring constantly, until sauce thickens. Serve with rice if desired.

Yield: 8 Servings
Calories: 169
Fat: 7g
Fiber: 1g

Canyon Ranch Buttermilk Ranch Dressing

Canyon Ranch Buttermilk Ranch Dressing

Canyon Ranch Buttermilk Ranch Dressing6 T. buttermilk
2 T. light mayonnaise
1/2 cup light sour cream
1/4 cup nonfat plain yogurt
1/2 tsp. freshly ground black pepper
1/2 tsp. salt
1/2 tsp. dried basil, crushed
1 T. rice vinegar
Fresh lemon juice to taste
1/2 T. minced parsley
2 cloves garlic, pressed or minced (or 1 tsp. garlic powder)
1/2 T. minced fresh chives
Pinch onion powder

Combine all ingredients in a small bowl and mix well. Refrigerate, tightly covered, until ready to serve.

Yield: 10 servings (1 1/2 cupa total)
Serving Size: 2 T.
Calories: 22

Okra Simmered with Canadian Bacon and Tomatoes

Okra Simmered with Canadian Bacon and Tomatoes

1/2 tsp. olive oil
1 C. chopped onion
2 slices (2 oz.) chopped Canadian bacon
1 1-lb. package frozen okra (2 1/2 C.)
1 8 oz. can tomatoes, chopped (1 C.)
1/4 tsp. pepper

Heat the oil in a high-sided skillet on medium high. Sauté the onion with the Canadian bacon until soft, 10 minutes, lowering the heat to keep from scorching. Trim the caps off the okra and cut into 1/2-inch slices. Add the okra and 1 C. of chopped tomatoes to the onions and bacon and cook 10 minutes more or until the okra is tender. Season with pepper and serve.

Yield: 4 servings
Calories: 89
Fat: 2g
Fiber: 5g

Blue Cheese Yorkshire Pudding

Blue Cheese Yorkshire Pudding

1 C. all-purpose flour
3/4 C. 2% low-fat milk
1/3 C. (1-1/3 oz.) crumbled blue cheese
1-1/2 tsp. sugar
1/8 tsp. salt
1 large egg
1 large egg white
1 T. vegetable oil
Cooking spray

Combine first 7 ingredients in a bowl; beat at medium speed of a mixer until smooth. Beat at high speed 15 seconds; set aside. Divide oil evenly among 8 muffin cups; coat sides of cups with cooking spray. Place muffin cups in a 450°F oven for 3 minutes. Divide batter evenly among prepared C.; bake at 450°F for 10 minutes. Reduce oven temperature to 350°F; bake an additional 15 minutes or until golden. Serve immediately.

Yield: 8 servings
Calories: 189
Fat: 5.9g

Green Beans With French Herbs

Green Beans With French Herbs

1 lb. green beans, ends trimmed
2 tsp. olive oil
1 tsp. minced garlic
1/2 C. chopped scallions
1/4 tsp. dry oregano
1/4 tsp. dry thyme
1/4 tsp. dry tarragon
1/4 tsp. dry marjoram
1/4 tsp. freshly ground black pepper

In a covered saucepan, steam beans until tender, about 5-10 minutes. Drain and plunge into cold water. Drain well. Meanwhile, heat oil in a large skillet over medium heat. Add garlic and scallions and sauté for 2 minutes. Stir in beans and seasonings. sauté and stir until all are heated throughout. May be served hot or at room temperature.

Yield: 6 servings
Calories: 40
Fat: 2g
Fiber: 2g

Fall Pear Galette

Fall Pear Galette

from Cooking Light, October 2003

Cooking Spray
1/2 (15oz.) package refridgerated pie dough
1/3 C. (2oz.) shredded sharp Cheddar Cheese
5 ripe Bartlett or D’Anjou pears, peeled, cored and cut into 1″ slices
1 T. lemon juice
1/8 tsp. ground nutmeg
1/4 C. packed brown sugar
3 T. all-purpose flour

Caramel:
1/3 C. granulated sugar

Preheat oven to 400. To prepare galette, line a jelly roll pain with foil and coat foil with cooking spray. Roll dough into an 11″ circle, place on baking sheet. Sprinkle crust with cheese leaving a 1″ border. Combine pears, juice, and nutmeg in a large bowl; toss well. Add brown sugar and flour, toss gently. Arrange fruit on dough leaving a 2″ border (pears with be piled high on dough). Fold edges of dough towards center, pressing gently to seal (dough will only partially cover pears). Bake at 400 for 30 minutes or until crust is lightly browned (filling may leak slightly during cooking). Cool galette on a wire rack. To prepare caramel, heal sugar in a small heavy saucepan over medium heat until sugar dissolves, stirring as needed to dissolive sugar evenly (about 4 minutes). Remove from heat, drizzle over galette.

Yield: 8 servings

Calories: 292
Fat: 9.7
Fiber: 3g

Oven-Roasted Cherry Tomatoes with Whitefish

Oven-Roasted Cherry Tomatoes with Whitefish

2 pints cherry tomatoes
1 T. extra-virgin olive oil
12 to 15 garlic cloves, peeled
Coarse salt
Cracked black pepper
1/2 C. loosely packed basil leaves, torn into halves and thirds
1 to 1 1/4 lb. white fleshed fish

Preheat oven to 425 degrees F. In a 9 by 13-inch baking pan, combine tomatoes, oil, garlic, salt, pepper and 1/2 the basil. Roast for 15 minutes. Remove from oven, gently stir. Nestle fish in pan with tomatoes, place back in oven and continue roasting 7 to 10 minutes more or until fish is no longer translucent and tomatoes are just beginning to burst. Remove from oven. Divide fish among serving plates. Add remaining basil to tomatoes. Taste and adjust seasonings. Spoon over fish in equal portions.

Yield: 4 servings
Calories: 204
Fat: 7g
Fiber: 1.5g

Note: Instead of topping the tomatoes with fish, roast them longer, until they burst, about 20 minutes. Toss with your favorite pasta shape.

Grilled Salmon With Orange-Hoisin Sauce

Grilled Salmon With Orange-Hoisin Sauce

1 1/4 lb. salmon steak
1/4 C. orange juice
1 T. hoisin sauce
1 tsp. honey

Preheat grill or broiler. Rinse salmon steaks with water and place in a non-metal container or plastic sealable bag. Mix remaining ingredients and pour over salmon steaks. Marinate mixture for 10 minutes. Place salmon in broiler or on a medium-high heat grill and cook for 6 minutes per side or until salmon is cooked through.

Yield: 3 Servings
Calories: 246
Fat: 7g
Fiber: 0g

Notes: I have also poached salmon without marinating and then just used the hoisin-orange mix as a sauce to spoon over the poached salmon after it was cooked. I used clam juice, white wine and orange juice as my poaching liquid with a bay leaf, a few pepercorns, some orange zest, and a couple small chunks of ginger tossed in.

Sweet & Sour Chicken Kabobs

Sweet & Sour Chicken Kabobs

1 lb. boneless, skinless chicken breasts, cut into 1 1/2 inch cubes
3 T. soy sauce
1/3 C. plum sauce
1/4 tsp. red pepper flakes
2 tsp. grated orange rind
1 tsp. grated gingerroot
1 medium sweet Vidalia onion, cubed into 1 1/2 inch chunks
4 fresh pineapple spears, cut into 6 pieces

Marinate cubed chicken in soy sauce for 15 minutes. Cut onion into 1 1/2 inch chunks. Cut pineapple spears into 6 pieces each. Set aside. Lightly oil grill rack and heat grill or preheat oven broiler. In small bowl, combine plum sauce, orange rind, gingerroot and red pepper flakes and mix well and set aside. Alternately skewer chicken, onion and pineapple onto 15 inch metal skewers. Discard leftover soy marinade. Place kabobs 4 to 6 inches over medium high heat or charcoal grill. Brush plum mixture over kabobs. Cover grill and cook 4 to 5 minutes. Turn and brush again. Cover and cook an additional 4 to 5 minutes. If broiling, place on broiler pan 4 to 6 inches from heat using above times.

Yield: 4 servings
Serving Size: 1 Kabob

Calories: 166
Fat: 2g
FIber: 1g

SBD Edamame Salad

SBD Edamame Salad

from The South Beach Diet

1 16oz. Bag frozen shelled Edamame
1/4 C. Seasoned Rice Vinegar
1 T. Vegetable Oil
1/4 tsp. Salt
1/8 tsp. Pepper
1 bunch Radishes, halved and thinly sliced
1 C. loosely packed chopped Cilantro

Toss all the ingredients in a large bowl. Serve chilled or at room temperature.

Yield: 4 servings
Calories: 224
Fat: 12g
Fiber: 6g

Broccoli Slaw

Broccoli Slaw

1/3 cup orange juice, about 1/2 an orange
1/3 cup rice vinegar
2 tsp. minced shallot
Coarse salt
1 T. dark sesame oil
1 T. grated ginger
1 tsp. dry mustard
1 (10 ounce) bag broccoli slaw

Combine orange juice, vinegar and shallots in bowl you’ll be serving slaw in. Add good pinch of salt. Let stand 5 to 20 minutes, as long as you can. Whisk in sesame oil, ginger and mustard. Taste and adjust seasonings. Add broccoli slaw to bowl, toss to combine. Serve immediately.

Yield: 4 servings
Servign Size: 1 cup

Calories: 65
Fat: 3.9 g
Fiber: 0.1 g

Parmesan Parsley Chicken

Parmesan Parsley Chicken

Vegetable oil spray
4 slices whole-wheat bread for bread crumbs
1/4 C. plus 2 T. grated Parmesan cheese
1-1/2 T. finely snipped fresh Italian (flat leaf) parsley
1-1/2 tsp. paprika
3/4 tsp. garlic powder
1/2 tsp. dried thyme, crumbled
1/2 C. low-fat buttermilk
6 (4 oz. each) boneless, skinless chicken breast halves, all visible fat removed

Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside. In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs. Pour buttermilk into a shallow bowl. Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray. Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.

Yield: 6 servings
Calories: 158
Fat: 3g
FIber: 0g

Chicken with Quick Citrus Pan Gravy

Chicken with Quick Citrus Pan Gravy

2 (8-ounce) boneless, skinless chicken breasts, lightly pounded
Coarse salt and cracked black pepper
2 tsp. olive oil
4 garlic cloves thinly sliced
1/2 cup orange juice
1 tsp. fresh thyme leaves

Season chicken on both sides with salt and pepper. Heat olive oil in a 10-inch non-stick pan over medium high. Add the garlic and cook until the garlic begins to turn golden, about 1 minute. Do not let the garlic burn, keep moving it around. Place the chicken on top of the garlic and cook until golden brown, about 2 minutes. Turn the chicken over and add the orange juice and thyme. Cook until the chicken is cooked through and the orange juice is slightly reduced, about 2 to 3 more minutes. Remove the chicken from the pan and place on a cutting board. Reduce the orange juice more at this time, if necessary. Slice chicken into thin strips. Pour sauce over chicken. Serve immediately.

Yield: 4 servings
Calories: 163
Fat: 3.8g
Fiber: 0g

Chinese Spicy Gingered Beef

Chinese Spicy Gingered Beef

1 (3/4-pound) flank steak
1 T. cornstarch
2 tsp. olive oil
1 T. minced peeled fresh ginger
2 garlic cloves, minced
1 cup halved baby carrots
1/2 cup fat-free beef broth
2 T. low-sodium soy sauce
1 T. hoisin sauce
1 T. dry white wine
1/2 tsp. crushed red pepper
1 (8-ounce) can sliced water chestnuts, drained
3 cups sliced bok choy (about 6 oz.)
2 cups hot cooked long-grain rice

Trim fat from steak; cut steak diagonally across grain into thin slices. Combine steak and cornstarch. Heat oil in a large nonstick skillet over medium-high heat until hot. Add steak mixture; sauté 3 minutes. Stir in ginger and garlic; cook 10 seconds. Stir in carrots and next 6 ingredients (carrots through water chestnuts); cover and cook 4 minutes. Stir in bok choy; cover and cook for 2 minutes. Serve with rice.

Yield: 4 servings
Serving size: 1 cup beef mixture and 1/2 cup rice

Calories: 361
Fat: 10.6g
Fiber: 2.5g

Crunchy Fish Nuggets With Lemony Tartar Sauce

Crunchy Fish Nuggets With Lemony Tartar Sauce

1 pound skinless halibut fillets or other white fish fillets
1/4 C. Egg Beaters
2 T. skim milk
1/4 cup grated Parmesan cheese
1/4 cup cornflake crumbs or plain dry bread crumb
1/2 tsp. paprika
1/2 cup fat-free, cholesterol-free mayonnaise
2 T. finely chopped dill pickle
1 tsp. finely shredded lemon peel
1 tsp. lemon juice

Preheat oven to 450º F. Rinse fish and pat dry. Cut fish into 24 bite-size pieces. Set aside. In a medium bowl, combine egg substitute and skim milk. In a large plastic bag with a tight-fitting seal, combine Parmesan cheese, crumbs and paprika. Add fish chunks to egg mixture, stirring until well coated. Using a slotted spoon, remove fish from egg mixture and place several in bag with crumb mixture. Seal bag and toss until fish is well coated with crumbs. Repeat until all fish is coated. Arrange fish in a single layer on a baking sheet or in a shallow baking pan. Bake about 5 minutes, or until fish flakes easily with a fork. Meanwhile, in a small bowl, stir together remaining ingredients. Serve the lemon tartar sauce with fish.

Yield: 4 Servings
Serving Size: 6 nuggets & 2 T. Sauce
Calories 191
Fat 3 g
Fiber: 0g

SBD Surprize South Beach Mashed “Potatoes”

SBD Surprize South Beach Mashed “Potatoes”

from The South Beach Diet

4 C. Cauliflower Florets
1oz. “I can’t believe its not butter” Spray
1oz. Land-o-Lakes fat free Half and Half
Pinch Salt & Freshly Ground Black Pepper

Steam or microwave the cauliflower until soft. Puree in a food processor adding butter spray and half and half to taste. Season with salt and pepper.

Yield: 4 servings
Calories: 81
Fat: 6g
Fiber: 3g

Note: This didn’t fool me or my husband at all. It LOOKED like potatoes, but my hubsand took one bite and said “Why are you hiding cauliflower like this! I would have eaten it whole! I’d preferred it whole, my mouth was ready for mashed potatoes!”. It tasted fine, it just tasted like cauliflower, with the texture of lumpy mashed potatoes.

Angelic Deviled Eggs

Angelic Deviled Eggs

6 hard-cooked eggs
1 tsp. balsamic or wine vinegar
3 to 4 T. Yogurt Cheese
2 to 2 1/2 tsp. prepared mustard
salt
paprika or minced fresh parsley or dill

Cut the eggs in half lengthwise and carefully scoop out the yolks without damaging the whites. Using a potato masher or fork, mash the egg yolks with the vinegar and the smaller amounts of Yogurt cheese and mustard. When thoroughly mashed, beat gently with a fork to make the mixture light and creamy. If needed, add the remaining Yogurt cheese. Adjust mustard and salt to taste. Mound the mixture into the hollows of the egg whites. Sprinkle generously with the paprika, parsley or dill.

Yield: 12 halves
Serving Size: 1 half
Calories: 43
Fat: 3g

Fat-Free Bran Muffins

Fat-Free Bran Muffins

2 1/2 C. Kellogg’s Bran Buds cereal
3/4 cup hot water
1/2 cup fruit puree (e.g. “Just like Shortenin'” or Sunsweet Lighter Bake)
1/4 cup molasses
2 C. buttermilk
1 cup sugar
2 eggs
2 1/2 tsp. baking soda
1 tsp. salt
1/2 tsp. cinnamon
1/2 tsp. allspice
2 1/2 C. flour

Preheat oven to 375 degrees or 350 degrees if using non-stick pans. Grease muffin tins. In a food processor, add cereal and process until crushed to fine crumbs. Add hot water. Process until briefly. Add all remaining ingredients and mix just until batter is blended. At this point, the batter can be refrigerated for up to six weeks, so you can make a batch ahead and just bake them fresh when you need them. When ready to bake, fill greased muffin tins 3/4 full. Bake for 15 to 20 minutes or until lightly brown. Do not over bake. You can also add chopped fruit or nuts to the batter for variety.

Yield: 24 Muffins
Serving Size: 1 Muffin

Calories: 135
Fat: < 1g
Fiber: 4.4g

Blackberry Muffins

Blackberry Muffins

2 cup whole-wheat pastry flour
2 tsp baking powder
1/2 tsp baking soda
2 tsp cinnamon
3 T. sugar
1/2 cup unsweetened applesauce
2 eggs, beaten
1/2 cup low-fat buttermilk
2 cup fresh blackberries

Preheat the oven to 350 degrees. In a medium bowl, combine the flour, baking powder, baking soda, cinnamon, and sugar. In a separate bowl, combine the applesauce, eggs, and buttermilk. Add the dry ingredients slowly to the wet ingredients. Mix gently until just combined. Carefully fold in the blackberries. Pour the batter into nonstick muffin C. until they are two-thirds full. Bake for 20 to 25 minutes until a toothpick comes out clean and muffins are lightly browned.

Yield: 12 servings
Serving size: 1 muffin

Calories: 97
Fat: 1g
Fiber: 3g

Mushroom Dijon Beef

Mushroom Dijon Beef

3/4 lb boneless beef sirloin steak, 3/4″ thick
2 cups sliced mushrooms
1 medium onion, sliced
1 can Campbell’s Healthy Request® Cream of Mushroom Soup
1/4 cup water
2 T. Dijon-style mustard
4 cups hot cooked rice

Slice beef into very thin strips. Spray skillet with vegetable cooking spray and heat for 1 minute. Add mushrooms and onion and cook until tender. Remove vegetables from pan. Remove pan from heat and spray it again with cooking spray. Add beef and cook until browned and juices evaporate. Stir often. Add soup, water, mustard and vegetables and heat through. Serve over rice.

Yield: 4 servings
Calories: 373
Fat: 6g
Fiber: 3g

Skillet Okra

Skillet Okra

8 oz. canned whole tomatoes undrained
3/4 cup Fresh okra, sliced
8 oz. canned whole-kernel corn undrained
1/4 cup Onion, chopped
1/4 cup Celery, chopped
1/8 cup Green pepper chopped

Combine all ingredients in a large skillet, stirring well. Cover and bring to a boil. Reduce heat, and simmer 15-20 mins.

Yield: 4 servings
Serving Size: 1/2 cup
Calories: 43

Chicken Creole

Chicken Creole

2 T. Olive Oil
1 medium Yellow Onion, chopped
1 Green Pepper, seeded & chopped
1 stalk Celery, chopped
2 cloves Garlic, minced
4 boneless, skinless Chicken Breast Halves
1 tsp. Paprika
1/4 tsp. Cayenne Pepper
1 can (1lb.) Stewed Tomatoes
1 tsp. dried Rosemary, crumbled
1/2 tsp. dried Marjoram, crumbled
1 Bay Leaf
1 T. Flour blended with 1/4 C. Chicken broth or Water

In a heavy 12′ skillet, heat 1 T. olive oil over moderate heat. Add onion, green pepper, celery and garlic and cook, uncovered until the onion is soft, about five minutes. Remove from pan and set aside. Raise the heat to moedium high and add remaining olive oil. Sprinkle the chicken breasts all over with the paprika and cayenne pepper. Add chicken to the skillet and cook about 5 minutes, turning to brown both sides. Add half the vegetables back to the pan along with the tomatoes, rosemary, marjoram, and the bay leaf; reduce the heat and cover. Simmer chicken for 20 minutes, or until chicken is fork tender. Whisk in the flour/broth mixture and cook, stirring constantly, until the sauce has thickened (about 3 minutes). Return the remaining vegetables to the pan and heat through, another 3 minutes. Discard the bay leaf.

Yield: 4 servings
Calories: 204
Fat: 5.3g
Fiber: 1g

Sweet and Sour Carrots

Sweet and Sour Carrots

1 pound carrots, peeled and sliced
1 bell pepper, cut in 1 inch strips
1/3 cup sugar
1 T. cornstarch
1/2 tsp. salt
1 (16 oz.) can unsweetened pineapple chunks (reserve 1/2 cup juice)
2 T. cider vinegar
2 tsp. soy sauce

In a large saucepan, cover carrots with water and cook over medium heat for 15 minutes. Add the bell pepper and cook, covered, for 3 minutes. In another saucepan, combine the sugar, cornstarch and salt. Stir in the reserved pineapple juice, vinegar and soy sauce and cook until bubbly. Sir in the carrots and pineapple. Heat the mixture thoroughly and serve.

Yield: 6 servings
Calories: 130
Fat: 0g
Fiber: 3g

Grilled Tilapia Packets

Grilled Tilapia Packets

1 medium sweet onion
1 large green bell pepper, sliced
1 large zucchini, sliced
1 clove garlic, pressed
1 – 14 1/2 ounce can diced Italian seasoned diced tomatoes
16 oz. tilapia or other firm mild whitefish
Olive oil cooking spray
1/4 tsp. salt
1/8 tsp. freshly ground black pepper
12 medium green olives, stuffed with pimentos, sliced

Prepare grill for cooking at medium high heat. Slice onion, bell pepper and zucchini and set aside. Press garlic into small bowl and add tomatoes. Cut four 18 x 12 inch pieces of heavy duty aluminum foil. Place one fourth of the onion, bell pepper and zucchini slices in center of each piece of foil. Spoon 1/4 cup tomato mixture over vegetables; top with 1 fish fillet. Spray fish fillets with olive oil cooking spray. Sprinkle with salt and fresh ground black pepper. Top each fish fillet with remaining tomato mixture and 3 sliced olives. Fold foil over fish and vegetables and double fold edges to seal, leaving room for steam inside of each foil packet. Place foil packets on grill grid and grill for 18 to 20 minutes or until fish flakes easily with fork. Remove foil packets from grill. Open with care and allow steam to escape.

Yield: 4 servings
Calories: 214
Fat: 9g
Fiber: 3g

Turkey Pasta Skillet

Turkey Pasta Skillet

8 oz. uncooked tricolor rotini pasta
1/2 pound ground turkey breast
1 cup chopped onions
3 cloves garlic, minced
1 tsp. Italian herb seasoning
1 tsp. basil
8 oz. mushrooms
6 oz. tomato paste
1 cup water
1 tsp. Worcestershire sauce
1/4 tsp. salt
2 T. grated Parmesan cheese
2 T. finely chopped parsley

Cook pasta according to package directions, omitting salt, and set aside. Wipe mushrooms with a clean, damp cloth. Slice and set aside. Place turkey, onion, garlic, herbs and mushrooms in a skillet. Cover and cook over medium heat, stirring occasionally, 8 to 10 minutes or until mushrooms have released all their juices and are fully cooked. In a small bowl, whisk together tomato paste, water, Worcestershire sauce, salt, cheese and parsley. Add to skillet. Add pasta to skillet and heat thoroughly before serving.

Yield: 6 Servings
Calories: 232
Fat: 2.2g
Fiber: 2.1g

Chilled Rice Salad

Chilled Rice Salad

2 C. cooked White Rice, cooled to room temperature
1 1/2 C. small Broccoli Florets, lightly steamed, then cooled
1/2 C. diced Red Bell Pepper
1/4 cup sliced Green Onions (white and green parts)
3 T. crumbled Blue Cheese
3 T. reduced Calorie Mayonnaise
3 T. plain Nonfat Yogurt
1 T. Lemon Juice
freshly ground Black Pepper

Add rice, broccoli, bell pepper and onions to a bowl and mix. Combine mayo, yogurt, lemon juice and pepper in a small bowl and blend well. Gently stir in blue cheese. Pour blue cheese mixture over rice mixture and toss well. Chill in the refrigerator until cold before serving.

Yield: 4 servings
Serving Size: ~3/4 – 1 Cup

Calories: 169
Fat: 5g
Fiber: 1.5g

Kashi Good Friends Muffins

Kashi Good Friends Muffins

1 cup whole wheat flour
2 tsp. baking powder
1/2 tsp. salt
1-3/4 C. Kashi Good Friends™ Cereal
3/4 cup skim milk, rice or soy milk
1/4 cup honey
2 egg whites
1/4 cup unsweetened applesauce
1 medium ripe banana, mashed
Non-stick cooking spray

Preheat oven to 400°F. In a small bowl, stir together flour, baking powder and salt. Set aside. In a large mixing bowl, combine Kashi Good Friends™ Cereal and milk and let stand for 2-3 minutes. Add the egg whites and beat well. Stir in applesauce, banana and honey. Add flour mixture and mix only until dry ingredients are moistened (over-mixing will produce rubbery muffins). Fill sprayed muffin tins. Bake for 20-25 minutes or until lightly browned.

Yield: 12 Muffins
Serving Size: 1 muffin
Calories 100
Fat: 0g
Fiber 3g

Chinese Five Spice Shrimp

Chinese Five Spice Shrimp

1/2 pound medium to large shrimp
2 tsp. Chinese 5-spice powder
Salt and pepper
1 T. olive oil
1 clove garlic, thinly sliced or pressed
1/4 cup dry white wine

Peel and devein the shrimp, leaving the tail and last section of shell on. Pat the shrimp dry with paper towels and lay them on a plate. Sprinkle with the 5-spice powder, salt and pepper and toss the shrimp to coat. Heat the oil in a medium nonstick skillet over medium-high heat. Add the shrimp and cook, stirring, until the shrimp curl and turn pink, 1-2 minutes. Add the garlic and cook for another 30 seconds, stirring constantly. Pour in the white wine and boil until the liquid is reduced by about half and the shrimp are opaque through, 1 minute longer. Transfer to warmed plates and serve.

Yield: 2 servings
Calories: 182
Fat: 6g

Thai Noodles with Tofu and Snow Peas

Thai Noodles with Tofu and Snow Peas

1 package (15 oz.) extra firm tofu, drained, pressed and cut into 1/2-inch pieces*
1 package (9 oz.) fresh Asian-style noodles
4 oz. snow peas, trimmed and diagonally cut
1/4 cup chopped fresh cilantro

Marinade:
1/3 cup rice vinegar
1/4 cup honey
2 T. peanut butter
2 T. soy sauce
2 T. vegetable oil
1 T. sesame oil
2 cloves garlic, finely chopped
1/2 tsp. crushed red pepper
1/4 tsp. ground ginger

* To press tofu, slice the block into pieces 1/2″ wide. Lay flat and wrap in several paper towels and then place a cookie sheet on top of the slices. Weigh the cookie sheet down with something heavy, like a couple extra large cans of beans or tomatoes, or a heavy cast iron skillet. Allow to sit at least 2 hours. This pushes the flavorless storage liquid out of the tofu so it can soak up your marinade. Once pressed, cut the slices into sticks, and then into the 1/2″ pieces needed for this recipe.

In a medium bowl, combine marinade ingredients. Add tofu; marinate 30 minutes. Cook noodles and snow peas in 3 quarts boiling water 1 to 2 minutes, or until peas are crisp-tender; drain. Rinse with cold water; drain. Place in a large bowl; add tofu and marinade. Toss gently to coat. Add cilantro; toss to coat.

Yield: 6 servings
Calories: 392
Fat: 17g
Fiber: 3 g