Two-Cheese Breakfast Casserole

Two-Cheese Breakfast Casserole

1 T. Margarine
1 small yellow Onion, chopped
1 small stalk Celery, chopped
1/2 Green Bell Pepper, cleaned and chopped
Nonstick Cooking Spray
8 slices day-old Whole Wheat Bread, sliced diagonally
1/4 C. shredded low-fat Swiss Cheese
1/4 C. grated Parmesan Cheese
1 Egg
2 Egg Whites
1 1/2 C. Skim Milk
3/4 tsp. Mustard
3/4 tsp. Paprika
1/8 tsp. Cayenne Pepper

In heavy 7″ skillet, melt margarine over moderate heat; add the onion, celery and pepper, and cook until onion is soft, about 5 minutes. Meanwhile, lightly coat 8×8 baking dish with cooking spray and arrange the bread, overlapping the slices, in the bottom. Spoon vegetable mixture over the eggs. Sprinkle with cheeses. In small bowl whisk egg, whites, milk, mustard, paprika and cayenne pepper. Pour eggs over bread slices. Cover with plastic wrap or foil and refrigerate for at least 1 hour. Preheat ovento 325 degrees. Remove casserole from fridge, uncover, and allow to rest on counter 15 minutes. Bake for 40 minutes or until lightly browned and set like custard.

Yield: 4 servings
Calories: 256
Fat: 10g
Fiber: 3g

Marinated Vegetable Salad

Marinated Vegetable Salad

3 spears Asparagus, trimmed and sliced diagonally into 1″ pieces
1 small Summer Squash, sliced thin
1/2 C. small Cauliflower Florets
1 medium Carrot, peeled and sliced diagonally into 1/4″ slices
2 1/2 tsp. Olive or Walnut Oil
1 tsp. finely chopped Shallot (or green onion + garlic)
1/2 tsp. dried Thyme, crumbled
Pinch Black Pepper
1/2 small Red Onion, sliced thin
1 1/2 tsp. Balsamic Red Wine Vinegar

In large saucepan, bring 2 quarts water to a boil. Add the asparagus, squash, carrot and caulifower and cook for 2 minutes. Drain and rinse under col running water. In a medium bowl, combine oil, shallot, time and pepper. Add hot vegetables and onion and toss well. Cover and chill in the fridge for 2-3 hours, tossing occasionally. Just before serving, stir in vinegar and toss well.

Yield: 4 servings
Calories: 47
Fat: 3g
Fiber: 1g

Soy-Ginger Salmon

Soy-Ginger Salmon

3 T. soy sauce
2 T. water
1 T. sugar
1/2 tsp. grated fresh ginger
16 oz. salmon fillet, cut into 4 pieces
1/2 tsp. sesame seeds
2 tsp. vegetable oil
vegetable cooking spray
1/2 tsp. minced garlic
3 bags fresh spinach, — (10 oz. each) – stems removed
2 T. water
1/2 tsp. salt
1/4 tsp. asian sesame oil
2 C. cooked orzo
4 green onions, for garnish

Combine soy sauce, water, sugar and ginger in baking dish. Add salmon, turning to coat, and let stand 15 minutes. Meanwhile, heat a large nonstick skillet over medium heat 1 minute. Add sesame seeds and toast 2 1/2 to 3 minutes. Add vegetable oil to same skillet and heat 1 minute over medium-high heat. Add salmon, skin side up; cook 3 to 4 minutes. Reduce heat to medium; turn salmon, cover and cook 3 minutes more, until cooked through. Transfer salmon to plate; discard skin. Add remaining marinade to skillet and boil 1 to 2 minutes, until syrupy. Meanwhile, lightly coat Dutch oven with vegetable cooking spray. Heat 1 minute over medium heat. Add garlic, spinach and water. Cover and cook 3 to 4 minutes, stirring, until spinach is wilted. Stir in salt and sesame oil. Serve salmon topped with soy glaze and sesame seeds with spinach and orzo. Garnish with green onions.

Yield: 4 servings
Calories: 480
Fat: 12.2g
Fiber: 5.3g

Glazed Stuffed Pork Chops

Glazed Stuffed Pork Chops

2 medium cooking apples
3 C. prepared cabbage slaw blend
1/4 C. raisins
3/4 C. apple cider, divided
2 T. maple-flavored pancake syrup
4 tsp. spicy brown mustard, divided
2 lean pork chops, 1″ thick
Nonstick cooking spray, as needed
2 tsp. cornstarch

Quarter and core apples. Chop 6 quarters. Reserve remaining 2 quarters for garnish (sprinkle with lemon juice to preven browning). Combine chopped apples, slaw blend, raisins, 1/4 C. apple cider, syrup and 2 tsp. mustard in large saucepan. Cover and cook over medium heat 5 minutes or until cabbage is tender. Make a pocket in each pork chop by cutting horizontally through chop almost to bone. Fill each pocket with about 1/4 C. cabbage-apple mixture. Keep remaining cabbage-apple mixture warm over low heat. Spray medium nonstick skillet with cooking spray; heat over medium heat until hot. Brown pork chops about 3 minutes on each side. Add 1/4 C. apple cider. Reduce heat to low; cover and cook 8 minutes or until pork is barely pink in center. Remove pork from skillet; keep warm. Add liquid from remaining cabbage-apple mixture to skillet. Combine remaining 1/4 C. cider, 2 tsp. mustard and cornstarch in small bowl until smooth. Stir into liquid in skillet. Simmer over medium heat until thickened. Spoon glaze over chops and cabbage-apple mixture. Slice remaining 2 apple quarters; divide between servings.

Yield: 2 servings
Calories: 490
Fat: 12g
Fiber: 7g

Tomato Corn Basil Soup

Tomato Corn Basil Soup

1 1/2 tsp. olive oil
4 anchovies, chopped
1 onion, chopped fine
1/2 C. leek, chopped fine (if you don’t have leek, more onion is OK too)
4 garlic cloves, crushed
1 28 oz can tomatoes (I like the Muir Glen brand)
2 C. frozen corn kernels
2 C. water
Pinch red pepper flakes
Salt and Pepper
1/2 C. basil leaves, chopped fine

Put olive oil in the bottom of a small soup pot. sauté onions and leeks in the olive oil until translucent, about five minutes. Toss in anchovies, garlic, and red pepper flakes. Continue stirring until the anchovies melt, about two minutes more. Scrape the mixture out of the soup pot, and put it in a food processor or blender, along with the canned tomatoes. Process until smooth. Put the mixture back in the soup pot, along with 1 C. of the water, and the 2 C. of corn. Cook for about eight minutes, until the corn is cooked, and the soup tastes good. Add salt and pepper to taste. If the soup is too thick, go ahead and add the rest of the water. Right before serving, turn off the heat, and stir in the basil. The residual heat of the soup will cook the basil.

Yield: 4 servings
Calories: 151
Fat: 2.9g
Fiber: 4.9g

Guiltless Breakfast Sausage

Guiltless Breakfast Sausage

1 slightly beaten Egg White
1/3 C. finely chopped Onion
1/2 C. finely chopped Red Delicious Apple
1/4 C. fresh Bread Crumbs (1 slice high fiber low calorie bread, crumbed in blender)
2 T. snipped Parsley
1/2 tsp. Salt
1/2 tsp. Sage
1/4 tsp. ground Nutmeg
1/4 tsp. Black Pepper
1/8 tsp. Cayenne Pepper
1/2 lb. lean ground Turkey Breast

In mixing bowl combine all ingredients except turkey and toss until combined. Add the ground turkey and mix well. Shape into 4 or 8 patties. Fry in nonstick skillet, or on George Foreman Grill until no longer pink and juices run clear, turning once or twice.

Yield: 4 servings
Calories: 100
Fat: 1g
Fiber: 2.5g

Notes: Ok, so the first change I made was with the breadcrumbs. I used a slice of high fiber whole wheat low calorie bread for the extra fiber, when the original recipe called for seasoned bread crumbs. Perhaps because I didn’t use seasoned bread crumbs, the sausage was way too bland. Coupled with the texture of cooked turkey breast which is heavy and a little dry, it didn’t seem like sausage at all. I need to up the proportions of the spices, and I think it could also use some paprika and a bit of thyme to give it more of a breakfast sausage flavor. I suspect if I mixed it up the night before, covered it and let it sit overnight that would give the spices more time to flavor the meat as well. Finally, I didn’t like the fresh parsley in it either. Next time I will use dried parsley, although normally I prefer fresh herbs.

Shiitake Mushroom and Gorgonzola Pizza

Shiitake Mushroom and Gorgonzola Pizza

Pizza Dough for one Pizza
Cooking spray
1 T. cornmeal
1 tsp. olive oil
1 1/2 C. thinly sliced button mushrooms
1 1/3 C. thinly sliced shiitake mushrooms
1 C. vertically sliced red onion
1/8 tsp. salt
1/8 tsp. black pepper
3 T. low-fat sour cream
1/2 C. (3 oz.) crumbled Gorgonzola or other blue cheese

Preheat oven to 450°. Roll the dough into a 12-inch circle on a lightly floured surface. Place the dough on a 12-inch pizza pan or a baking sheet coated with cooking spray and sprinkled with cornmeal. Crimp the edges of the dough with your fingers to form a rim. Heat the oil in a large nonstick skillet over medium heat. Add mushrooms and onion; sauté for 5 minutes. Cover, reduce heat to medium-low, and cook for 3 minutes or until the onion is very tender. Stir in the salt and pepper. Spread the sour cream over pizza crust, leaving a 1-inch border. Top with mushroom mixture; sprinkle with cheese. Bake at 450° for 15 minutes or until lightly browned. Cut into 8 wedges.

You could also use a higher fiber pizza crust like this one with whole wheat and spelt, or this with black beans, although that would change the nutrtional information.

Yield: 4 servings
Serving size: 2 wedges

Calories: 296
Fat: 8.7g
Fiber: 2.7g

Spiced Beef with Onion and Allspice Gratin

Spiced Beef with Onion and Allspice Gratin

Beef:
1/2 tsp. kosher salt
1/2 tsp. chopped fresh thyme
1/4 tsp. crushed whole allspice
1/4 tsp. freshly ground black pepper
1 garlic clove, chopped
1 (1-lb.) flank steak, trimmed

Gratin:
1 medium baking potato, peeled and cut into (1/8-inch-thick) slices (about 1/2 lb.)
Cooking spray
4 C. chopped Vidalia or other sweet onion
1 C. fat-free, less-sodium chicken broth
1 T. red wine vinegar
1 tsp. chopped fresh thyme
1/2 tsp. kosher salt
1/2 tsp. crushed whole allspice
1/4 tsp. freshly ground black pepper
1/2 C. (4 oz.) block-style fat-free cream cheese
1/2 C. reduced-fat sour cream
1/3 C. dry breadcrumbs
1/4 C. (1 oz.) grated fresh Parmesan cheese

To prepare the beef, combine first 5 ingredients, and rub evenly over beef. Cover and chill the beef for 2 hours. To prepare gratin, preheat oven to 400°. Arrange potato slices in a single layer on a jelly roll pan coated with cooking spray; coat tops of slices with cooking spray. Bake at 400° for 15 minutes or until soft. Set aside. Heat a large nonstick skillet coated with cooking spray over medium heat. Add onion; cook 10 minutes or until lightly browned, stirring frequently. Stir in broth and next 5 ingredients (broth through 1/4 tsp. pepper); cook 3 minutes, stirring occasionally. Remove from heat. Add cream cheese to onion mixture; stir until well blended. Stir in sour cream. Add potato slices to pan; stir gently to combine. Place mixture in a shallow 1-quart casserole coated with cooking spray. Combine breadcrumbs and Parmesan cheese, and spoon evenly over onion mixture. Lightly coat surface of gratin with cooking spray. Bake at 400° for 30 minutes or until golden brown. Preheat broiler. Place beef on broiler pan coated with cooking spray; cook 3 minutes on each side or until desired degree of doneness. Cut steak diagonally across grain into thin slices.

Yield: 4 servings
Serving size: 4 oz. beef and about 1 C. gratin

Calories: 472
Fat: 14.8g
Fiber: 4.4g

Cranberry and Orange Tartlets with Spiced Crust

Cranberry and Orange Tartlets with Spiced Crust

Crusts:
1 1/2 C. graham cracker crumbs
2 T. brown sugar
3 T. butter, melted
1 T. water
1/2 tsp. ground cinnamon
1/4 tsp. ground cloves
Cooking spray

Filling:
1/2 C. (4 oz.) 1/3-less-fat cream cheese, softened
1/2 C. reduced-fat sour cream
3 T. granulated sugar
1/2 tsp. grated orange rind
Dash of ground cloves

Topping:
1 C. fresh orange juice (about 2 oranges)
1/2 C. granulated sugar
2 C. fresh cranberries

Remaining ingredients:
20 orange sections (about 3 oranges)
5 tsp. granulated sugar, divided

Preheat oven to 350º. To prepare crusts, combine first 6 ingredients, tossing well. Spoon about 3 T. crumb mixture into each of 10 (3 x 1-inch) ceramic tartlet dishes coated with cooking spray. Press crumbs into bottom and up sides of dishes. Place dishes on a baking sheet. Bake at 350º for 12 minutes or until lightly browned. Cool completely on a wire rack. To prepare filling, beat cream cheese with a mixer at high speed until smooth. Add sour cream, 3 T. granulated sugar, rind, and dash of cloves; beat until well blended. Chill. To prepare topping, combine orange juice and 1/2 C. granulated sugar in a large saucepan. Cook over medium-high heat, stirring until sugar dissolves. Add cranberries; bring to a boil. Reduce heat; simmer until thick and reduced to 1 C. (about 15 minutes). Cool completely. Spread about 1 1/2 T. filling into bottom of each crust; top each tartlet with about 1 1/2 T. topping. Just before serving, top each tartlet with 2 orange sections. Sprinkle 1/2 tsp. granulated sugar over each serving. Holding a kitchen blow torch about 2 inches from the top of each tartlet, heat the sugar, moving the torch back and forth, until sugar is completely melted and caramelized (about 30 seconds). Serve within 30 minutes (do not refrigerate or caramel will melt).

Yield: 10 servings
Serving size: 1 tartlet

Calories: 240
Fat: 8.4g
Fiber: 2.4g

Poached Shrimp with Bay Leaves and Lemon

Poached Shrimp with Bay Leaves and Lemon

12 C. water
1 1/2 T. salt
1 T. mustard seeds
6 whole black peppercorns
6 bay leaves
1 celery stalk, halved
1 carrot, halved
2 lb. medium shrimp, peeled and deveined
2 tsp. grated lemon rind
1/2 C. fresh lemon juice
1 T. extravirgin olive oil
1/2 tsp. salt
1/4 tsp. freshly ground black pepper

Combine first 7 ingredients in a Dutch oven; bring to a boil. Reduce heat; simmer 15 minutes. Add shrimp; cook 3 minutes. Drain shrimp and place in a shallow dish. Combine lemon rind and remaining ingredients. Add to warm shrimp mixture; toss well. Cover and chill until ready to serve.

Yield: 12 servings
Serving size: 3 oz.

Calories: 94
Fat: 2.5g
Fiber: 0g

Risotto with Fresh Mozzarella, Grape Tomatoes, and Basil

Risotto with Fresh Mozzarella, Grape Tomatoes, and Basil

3 T. balsamic vinegar
4 1/2 C. fat-free, less-sodium chicken broth
2 T. extravirgin olive oil, divided
2 C. chopped leek
1 1/2 C. Arborio rice or other medium-grain rice
1/3 C. dry white wine
1/4 C. half-and-half
1 tsp. salt
1/4 tsp. freshly ground black pepper
1 C. halved grape tomatoes
1/4 C. chopped fresh basil
5 oz. fresh mozzarella cheese, finely diced

Place vinegar in a small, heavy saucepan; bring to a boil over medium heat. Cook until slightly syrupy and reduced to 1 T. (about 4 minutes). Set aside. Bring the broth to a simmer in a medium saucepan (do not boil). Keep warm. Heat 1 T. oil in a large saucepan over medium-high heat. Add leek; sauté 3 minutes or until tender. Add rice; cook 2 minutes, stirring constantly. Stir in wine, and cook 1 minute or until the liquid is nearly absorbed, stirring constantly. Stir in 1 C. broth; cook 5 minutes or until the liquid is nearly absorbed, stirring constantly. Reduce heat to medium. Add the remaining broth, 1/2 C. at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 25 minutes total). Stir in half-and-half, salt, and pepper; cook 2 minutes. Remove from heat; stir in tomatoes, basil, and cheese. Place about 1 C. risotto evenly into 6 shallow serving bowls, and drizzle each with 1/2 tsp. balsamic syrup and 1/2 tsp. olive oil.

Yield: 6 servings
Serving size: about 1 C.

Calories: 378
Fat: 12.1g
Fiber: 1.6g

Chicken and Lemon Pot Stickers with Soy-Scallion Dipping Sauce

Chicken and Lemon Pot Stickers with Soy-Scallion Dipping Sauce

Pot stickers:
1/2 C. dry sherry
1/2 C. water
1/2 oz. dried shiitake mushrooms
3/4 C. finely chopped bok choy (about 1/2 lb.)
1/3 C. chopped green onions
1/4 C. finely chopped water chestnuts
1 T. low-sodium soy sauce
1 tsp. salt
2 tsp. minced peeled fresh ginger
2 tsp. grated lemon rind
1 tsp. dark sesame oil
Dash of hot sauce
1/2 lb. ground chicken or turkey
24 wonton wrappers
2 T. cornstarch
1/4 C. vegetable oil, divided
1 C. water, divided

Sauce:
5 T. mirin (sweet rice wine)
1/4 C. low-sodium soy sauce
1/4 C. seasoned rice vinegar
3 T. chopped green onions
1 tsp. chile paste with garlic

To prepare pot stickers, bring sherry and 1/2 C. water to a boil in a small saucepan. Remove from heat; add mushrooms. Cover and let stand 30 minutes or until mushrooms are tender. Drain and discard liquid. Finely chop mushrooms. Combine mushrooms, bok choy, and the next 9 ingredients (bok choy through chicken), stirring well. Working with 1 wonton wrapper at a time (cover remaining wrappers with a damp towel to prevent drying), spoon about 1 1/2 tsp. chicken mixture into center of each wrapper. Moisten edges of dough with water; bring 2 opposite corners to center, pinching points to seal. Bring the remaining 2 corners to center, pinching points to seal. Pinch 4 edges together to seal. Place pot stickers on a large baking sheet sprinkled with cornstarch. Heat 2 T. oil in a large nonstick skillet over medium-high heat. Add half of pot stickers; cook 2 minutes or until bottoms are golden brown. Carefully add 1/2 C. water to pan; cover and cook 4 minutes. Uncover and cook 3 minutes or until liquid evaporates. Repeat procedure with remaining 2 T. oil, pot stickers, and 1/2 C. water. To prepare sauce, combine mirin and the remaining ingredients. Serve with the pot stickers.

Yield: 12 servings
Serving size: 2 pot stickers and about 2 tsp. sauce

Calories: 196
Fat: 4.2g
Fiber: 2.6g

Bangers and Colcannon with Guinness Onion Gravy

Bangers and Colcannon with Guinness Onion Gravy

1 pound potatoes, peeled and diced
1/4 pound bacon, cut into 1 inch slices
pepper to taste
1 tsp. butter
1/4 small head cabbage, thinly sliced
4 green onions, sliced
salt and pepper
1 tsp. oil
1 pound sausage (Irish or English bangers if you can get them)
1 large onion, sliced
1 clove garlic, chopped
1 tsp. thyme, chopped
2 tsp. flour
1 bottle Guinness
2 tsp. mustard
1 tsp. Worcestershire sauce
1 tsp. brown sugar
1 tsp. butter
1 tsp. sour cream
milk to taste

Bring some water to boil, add the potatoes and simmer until fork tender, about 20-30 minutes. Meanwhile cook the bacon in a large pan over medium heat until it renders, about 3-5 minutes. Add the butter to the bacon, season with salt and pepper and cook until it foams, about a minute. Add the cabbage to the bacon, mix to coat and let cook until tender, about 10 minutes. Add the green onions to the cabbage, cook for 5 minutes, season with salt and pepper and set aside. Heat the oil in a pan over medium high heat. Add the sausage and cook until golden brown, about 2-4 minutes per side, and set them aside. Add the onions and sauté until tender, about 5-7 minutes. Add the garlic and thyme and sauté until fragrant, about a minute. Sprinkle in the flour and let it cook for a few minutes. Add the Guinness, mustard and Worcestershire sauce and brown sugar along with the sausage and simmer for 10 minutes. Remove the sausage and continue to simmer to reduce by half about 10 minutes. Meanwhile, mash the potatoes, mix in the cabbage followed by the butter, sour cream and enough milk until you get your favorite mashed potatoes consistency. Divide the colcannon between 4 plates, top with sausages and cover in gravy.

Fabulous Clusters Granola

Fabulous Clusters Granola

Okay, so what exactly makes this granola different? One thing is the addition of oat flour, which helps the grains and nuts stick together into those much-coveted clusters. Another is the use of sugar; as much I like liquid sweeteners like honey and maple syrup, they seem to produce a tougher, chewier granola. Finally, the right kind of oats are essential. For years I only baked with regular rolled (‘old fashioned’) oats because that’s what recipes called for, but as soon as I switched to the smaller, thinner ‘quick oats’, the changes were remarkable—clusters formed, everything baked faster, and the texture became exquisitely light and crunchy. If you can’t find quick oats where you live—and I have lived in a few places where oats come in one variety only—here’s what I would do: pulse rolled oats in a food processor a few times to break them down to about half their original size. It won’t be exactly the same but it will come close.

1 lb. (450g) quick oats
3 C. coarsely chopped raw nuts and/or seeds
1 tsp. ground cinnamon
1/2 tsp. ground cardamom
1/2 tsp. ground mace (or nutmeg)
1 C., packed (200g) dark brown sugar
1/2 C. (115g/1 stick) unsalted butter
1/3 C. (80ml) water
1/2 tsp. fine sea salt
2 tsp. vanilla extract
Dried fruit, at your discretion

Preheat the oven to 300F/150C. In a food processor, coffee grinder or blender, grind half the oats to a fine powder. In a large bowl, combine the whole oats, ground oats, nuts, seeds and spices. In a microwave-safe bowl (or in a saucepan over medium heat), combine the brown sugar, butter and water and heat just until the butter has melted and the mixture is bubbly. Stir the mixture together until smooth, then stir in the salt and vanilla. Pour this mixture over the oats and nuts, stirring well to coat (I usually do this with my hands). It should be uniformly moist – stir in another tsp. or two of water if it isn’t. Let stand for about ten minutes. Spread the mixture out on a large baking sheet, separating it into irregular clumps with your fingers, and allowing space between the clumps for the hot air to circulate. Slide into the middle of the oven and bake for 25-30 minutes, or until the top is golden brown. Remove from the oven and stir, gently breaking up the mixture into small-to-medium sized clumps. Return to the oven and bake another 15 minutes or so before stirring again. Repeat the bake-and-stir until the mixture is a uniform golden brown and completely dry; this usually takes 1-1 1/2 hours. Cool completely, then stir in any dried fruit you want to use. Store in a covered container at room temperature. Serve with milk or plain yogurt and fresh fruit as desired.

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

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