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

Asparagus-and-Spinach Toast with Fontina Cheese

Asparagus-and-Spinach Toast with Fontina Cheese

1 lb. asparagus spears
2 tsp. butter or stick margarine
1 C. (1/4-inch) diagonally sliced green onions
2/3 C. water
1/8 tsp. salt
4 C. chopped spinach
1 T. thinly sliced fresh basil
1/4 tsp. black pepper
1/4 C. (1 oz.) shredded fontina or mozzarella cheese
4 (1 1/2-oz.) slices whole wheat bread, toasted

Snap off tough ends of asparagus. Melt butter in a large nonstick skillet over medium-high heat. Add onions; saute 1 minute. Add asparagus, water, and salt; bring to a boil. Reduce heat, and simmer 5 minutes. Add spinach; simmer 3 minutes. Stir in basil and pepper. Sprinkle 1 T. cheese over each toast slice; cut each slice diagonally in half. Place 4 toast halves on each of 2 plates. Spoon 1 C. asparagus mixture over each serving.

Yield: 2 servings
Calories: 366
Fat: 12.4g
Fiber: 7.8g

Gingery Oven Chicken

Gingery Oven Chicken

3 skinless chicken breasts
1 T. sesame oil or olive oil
1 T. soy sauce or Bragg’s aminos
1 clove garlic, finely chopped
1 T. fresh ginger, finely chopped

Preheat oven to 350 degrees. Rinse and dry the chicken with paper towel. Mix oil, soy sauce, garlic & ginger. Dip chicken pieces in mixture, stirring the sauce as you dip. Place on a non-stick cookie sheet. Bake for 45 minutes or until juices run clear when chicken breast is pierced.

Yield: 3 servings
Serving Size: 1 chicken breast

Calories: 161
Fat: 5g
Fiber: 0g

Spinach Mashed Potatoes

Spinach Mashed Potatoes

4-6 red or white potatoes, cut into 1 1/2” cubes
1/2 C. lowfat milk or soy milk
1/2 tsp. black pepper
1 C. frozen or 2 C. fresh spinach
1 T. chopped fresh tarragon
salt to taste (optional)
2 tsp. parmesan cheese (optional)

Place potatoes in a large pot after a thorough scrubbing. Cover with cold water. Bring to a boil over high heat & simmer 12 minutes or until tender. Drain. If using fresh spinach you can use the same water to quickly blanch spinach. If using frozen, just thaw. Return potatoes to the pot over medium heat. Add milk, pepper & salt. Mash with a potato masher until smooth. Stir in spinach & tarragon. Serve with parmesan cheese if desired.

Yield: 4 servings
Calories: 167
Fat: .7g
Fiber: 1.7g

Healthy Bean Side Dish

Healthy Bean Side Dish

1/2 C. canned black bean- drained
1/2 C. canned kidney beans- drained
1/2 C. chickpeas- drained
1 C. canned corn- drained
1 red pepper- cut into slices
1/2 small yellow onion- chopped
3 garlic cloves- chopped
1/4 C. rice vinegar
1/4 C. lemon juice
3 T. olive oil
Preparation

In a large bowl, combine first 7 ingredients. In a separate small bowl, whisk together the rice vinegar, lemon juice and olive oil. Pour mixture over bean and vegetable mixture. Toss together. Refrigerate for 1 or more hours. Toss again before serving. Serve cold.

Yield: 6 servings
Serving Size: 1/2 C.

Calories: 158
Fat: 7.5g
Fiber: 5g

Grilled Steak Santa Fe

Grilled Steak Santa Fe

6 T. frozen margarita drink mix concentrate, thawed
2 T. chopped fresh cilantro
2 T. vegetable oil
4 cloves minced garlic
2 tsp. cumin
1/2 tsp. salt
1/4 tsp. pepper
1 to 1/4 lb. top round steak, cut 1 inch thick
1 large diced avocado
1/2 C. chopped red onion

Combine margarita mix, cilantro, oil, garlic, cumin, salt and pepper; remove 2 T. and set aside. Pour marinade into a resealable plastic bag; add steak. Turn to coat and marinate in refrigerator 6 hours to overnight; turn occasionally. Remove steak and discard marinade. Heat grill to medium (ash-covered coals). Grill, uncovered, 16 to 18 minutes for medium-rare; turn occasionally. Remove steak; keep warm. Just before serving, combine avocado, onion and reserved 2 T. marinade; toss gently to coat. Slice steak crosswise into thin slices; serve immediately with avocado mixture.

Yield: 4 servigs
Calories: 251
Fat: 12g
Fiber: 2g

Cumin-braised Brussels Sprouts

Cumin-braised Brussels Sprouts

2 1/2 pounds fresh brussels sprouts
1 T. olive oil
1 tsp. cumin seeds
1/3 C. chopped fresh basil leaves or 2 T. dried basil
2 T. butter
Salt and pepper

Trim and discard stem ends from brussels sprouts; rinse sprouts. Cut each in half, through stem end. Add olive oil, brussels sprouts, and cumin seeds to a 5- to 6-quart pan over high heat; stir often until sprouts are slightly browned, about 5 minutes. Add 1 C. water (and the basil if using dried); cover, reduce heat to medium-high, and cook, stirring occasionally, until sprouts are tender when pierced, 6 to 8 minutes. If liquid evaporates before sprouts are tender, add a little more water to prevent scorching. Uncover and add butter; stir often until butter is melted. Stir in fresh basil, if using, and salt and pepper to taste. Pour into a serving bowl.

Yield: 10 servings
Calories: 65
Fat: 3.3g
Fiber: 5g

Roasted Pork Loin with Rosemary

Roasted Pork Loin with Rosemary

1 1/2 lb. boneless pork loin roast
3 garlic cloves, peeled and mashed
1/2 T. chopped fresh rosemary
1 T. olive oil
1/4 tsp. salt (optional)
vegetable cooking spray
1/3 C. dry white wine
rosemary sprigs for garnish (optional)

With a sharp knife, make slits in the pork every inch or so at regular intervals. Combine the garlic, rosemary, olive oil, pepper, and salt (if using) in a small bowl. Rub the mixture over the roast and refrigerate for at least 2 hours or overnight. Before you are ready to roast the pork, preheat oven to 400°F. Spray an oven proof roasting pan with cooking spray and place the roast in it. Roast until an instant-reading meat thermometer registers 160°F (71°C), about 1 1/4 hours, basting once. Transfer the pork to a warmed platter. Keep warm. Pour off any fat in the roasting pan. Deglaze the pan with wine and reduce over high heat, scraping up all the cooked bits, until the wine is reduced by 1/3.
To serve, slice in thin slices and spoon the wine sauce over the slices. Garnish with rosemary sprigs, if desired.

Yield: 6 servings
Calories: 203
Fat: 11g
Fiber: 0g

Shrimp and Vegetable Tagine with Couscous

Shrimp and Vegetable Tagine with Couscous

2 C. vegetable broth
2 tsp. olive oil
1 package (10 to 12 oz.; 1 2/3 to 1 3/4 C.) couscous
2 cloves garlic, peeled and minced
1 T. chili powder
1 tsp. ground coriander
1/2 tsp. ground cumin
1/4 tsp. hot chili flakes
1 can (14 oz.) diced tomatoes
1 package (14 to 16 oz.) frozen mixed vegetables (one with corn works well)
1 package (12 oz.) frozen uncooked peeled, deveined shrimp (51 to 60 per lb.), thawed
Salt
1/4 C. chopped parsley, fresh cilantro, or mint leaves

In a 2- to 3-quart pan over high heat, bring broth and 1 tsp. olive oil to a boil. Stir in couscous, cover pan, and remove from heat. Let stand until broth is absorbed and couscous is tender to bite, about 5 minutes. Meanwhile, in a 5- to 6- quart pan over medium-high heat, stir garlic in remaining tsp. oil until it just begins to brown, 1 to 2 minutes. Add chili powder, coriander, cumin, and chili flakes; stir until fragrant, about 30 seconds. Add tomatoes (including juices) and bring to a boil over high heat. Stir in frozen vegetables and cook, stirring often, for 3 minutes. Add thawed shrimp and cook, stirring often, until shrimp are opaque but still moist-looking in center of thickest part (cut to test) and vegetables are hot, 4 to 5 minutes. Add salt to taste. With a fork, fluff the couscous; spoon equal portions of it into wide, shallow bowls. Spoon shrimp and vegetable mixture, including juices, evenly over couscous and sprinkle with parsley.

Yield: 6 servings
Calories: 325
Fat: 3.6g
Fiber: 5.1g

Low Fat Lemon Cream Cheese Cake

Low Fat Lemon Cream Cheese Cake

20 graham cracker squares
1 T. plus 1/3 C. sugar (divided)
2 tsp. olive oil
2 C. (16 oz. container) 2% fat cottage cheese
8 oz. lite (Neufchatel) cream cheese
1 egg
1 tsp. lemon extract
2 tsp. dried lemon peel
Confectionery sugar- optional

Preheat oven to 350 degrees Fahrenheit. In processor or blender, place graham crackers. Process to create the crumbs for the crust. You can also place the graham cracker squares in a sealed plastic bag and lb. with a mallet. In a small bowl, stir together crumbs, 1 T. of the sugar and 2 tsp. of olive oil. Press into bottom, and up the sides of a 10 1/2-inch, round (quiche size) pan (a bit larger than your traditional 9-inch pie pan). Place pie pan in center of oven and cook for 10 minutes. Remove and let cool. In a processor or blender, combine cottage cheese, lite cream cheese, egg, 1/3 C. of sugar, extract and lemon peel. Blend well. Fill cooled graham cracker crust with mixture. Bake in oven at 350 degrees Fahrenheit for 1 hour. Let cheese cake completely cool. Chill in refrigerator before serving. Sprinkle top with confectionery sugar before serving (optional).

Yield: 12 servings
Calories: 240

Chillin’ Out Pasta Salad

Chillin’ Out Pasta Salad

2 1/2 C (8oz) medium shell pasta
1 C. (8oz) plain nonfat yogurt
2 T. spicy brown mustard
2 T. salt free herb seasoning
1 1/2 C. celery, chopped
1 C. green onion, sliced
1 lb small shrimp, cooked
3 C. (about 3 large) tomatoes, coarsely chopped

Cook pasta according to directions—but do not add salt to water. Drain and cool. In large bowl, stir together yogurt, mustard, and herb seasoning. Add pasta, celery, and green onion, and mix well. Chill for at least 2 hours. Just before serving, carefully stir in shrimp and tomatoes.

Servings: 12
Serving size: 1/2 C.

Calories: 140
Fat: 1g
Fiber: 1g

Skillet Beef With Greens and Red Potatoes

Skillet Beef With Greens and Red Potatoes

1 lb. top round beef
1 T. paprika
11/2 tsp. oregano
1/2 tsp. chili powder
1/4 tsp. garlic powder
1/4 tsp. black pepper
1/8 tsp. red pepper
1/8 tsp. dry mustard
8 red-skinned potatoes, halved
3 C. onion, finely chopped
2 C. beef broth
2 cloves large garlic, minced
2 large carrots, peeled, cut into very thin, 2 1/2-inch strips
2 bunch (1/2 lb) mustard greens, kale, or turnip greens, stems removed,coarsely torn
as needed nonstick cooking spray

Partially freeze beef. Thinly slice across grain into long strips 1/8-inch thick and 3 inches wide. Combine paprika, oregano, chili powder, garlic powder, black pepper, red pepper, and dry mustard. Coat strips of meat with spice mixture. Spray large, heavy skillet with nonstick coating. Preheat pan over high heat. Add meat and cook, stirring, for 5 minutes. Then add potatoes, onion, broth, and garlic, and cook covered over medium heat for 20 minutes. Stir in carrots, lay greens over top, and cook covered until carrots are tender, about 15 minutes.

Yield: 6 servings
Calories: 340
Fat: 5g
Fiber: 8g

Bean and Macaroni Soup

Bean and Macaroni Soup

2 cans (16 oz each) great northern beans
1 T. olive oil
1/2 lb. fresh mushrooms, sliced
1 C. onion, coarsely chopped
2 C. carrots, sliced
1 C. celery, coarsely chopped
1 clove garlic, minced
3 C. tomatoes, fresh, peeled, cut up (or 1 1/2 lb canned, whole, cut up)
1 tsp. dried sage
1 tsp. dried thyme
1/2 tsp. dried oregano
to taste black pepper, freshly ground
1 bay leaf, crumbled
4 C. elbow macaroni, cooked

Drain beans and reserve liquid. Rinse beans. Heat oil in 6-quart kettle. Add
mushrooms, onion, carrots, celery, and garlic and sauté for 5 minutes. Add tomatoes, sage, thyme, oregano, pepper, and bay leaf. Cover and cook over medium heat for 20 minutes. Cook macaroni according to directions on package, using unsalted water. Drain when cooked. Do not overcook. Combine reserved bean liquid with water to make 4 C. Add liquid, beans, and cooked macaroni to vegetable mixture. Bring to boil. Cover and simmer until soup is thoroughly heated. Stir occasionally.

Yield: 16 servings
Serving size: 1 C.

Calories: 158
Fat: 1g
Fiber: 5g

Glazed Carrots with Five Spices

Glazed Carrots with Five Spices

3/4 C. Water
8 medium carrots (about 1 lb.), peeled and sliced diagonally 1/2″ thick
1 cinnamon stick
3/4 tsp. ground cumin
1/2 tsp. ground ginger
1/4 tsp. ground coriander
1/8 tsp. cayenne pepper
2 tsp. honey
2 tsp. lemon juice

In 10: skillet bring water to a boil and add the carrots, cinnamon, ginger, coriander, cumin and cayenne. Adjust heat so that the liquid bubbles gently, cover and simmer 12 minutes. Uncover, add honey and lemon juice, raise heat to high and boil until liquid has evaporated and the carrots are just tender, about 4 minutes.

Yield: 4 servings
Calories: 58
Fat: 0g
Fiber: 2g

Chicken & Mushrooms in Foil

Chicken & Mushrooms in Foil

1/2 lb. Mushrooms, chopped fine
3 Scallion, chopped fine
3 cloves Garlic, minced
1/4 tsp. dried Majoram
1/4 tsp. dried Thyme
3 T. Red Wine
1/4 C. Chicken Stock
2 tsp. Lemon Juice
Nonstick Cooking Spray
1 lb. Skinless, Boneless Chicken Breast Halves
4 thin slices Reduced Sodium Ham (about 1/4 lb.)

Heat a heavy nonstick skillet over low heat about 30 seconds. Add the mushroom, scallion and garlic; cover and cook 10 minutes or until mushrooms have released thier juices. Mix in thyme and marjoram. Raise the heat to moderate, add wine and cook uncovered for 5 minutes. Add chicken broth and cook until almost all liquid has evaporated. Transfer mushroom mixture to a bowl and allow to cool slightly; stir in lemon juice. Preheat oven to 350 degrees. Coat 4 pieces of aluminum foil with cooking spray. Lay 1piece of chicken on each foil sheet, top with 1/4 mushroom mixture, and cover with 1 slice of ham. Fol the foil up and crimp tightly to seal. Place the packets on a baking sheet and bake for 10 minutes or until chicken is done.

Yield: 4 servings
Calories: 172
Fat: 2.3g
Fiber: .4g

Roasted Brussels Sprouts

Roasted Brussels Sprouts

1 1/2 lb. Brussels sprouts
3 T. good olive oil
3/4 tsp. kosher salt
1/2 tsp. freshly ground black pepper

Preheat oven to 400 degrees F. Cut off the brown ends of the Brussels sprouts and pull off any yellow outer leaves. Mix them in a bowl with the olive oil, salt and pepper. Pour them on a sheet pan and roast for 35 to 40 minutes, until crisp on the outside and tender on the inside. Shake the pan from time to time to brown the sprouts evenly. Sprinkle with more kosher salt and serve immediately.

Sautéed Apples and Bacon

Sautéed Apples and Bacon

2 reduced-fat bacon slices
8 cups sliced, peeled Granny Smith apples (about 2 pounds)
2 T. sugar

Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan, reserving drippings in pan. Crumble bacon and set aside. Add apples and sugar to drippings in pan. Sauté 10 minutes or until the apples are golden. Stir in bacon.

Yield: 4 servings
Serving size: 3/4 cup

Calories: 167
Fat: 1.6g
Fiber: 5.9g

Herb-infused Spa Water

Herb-infused Spa Water

In a 2- to 2 1/2-quart pitcher, combine 6 cups chilled still spring or mineral water; 12 thin slices cucumber; 4 thin slices lemon; 4 sprigs (each 2 in. long) fresh mint, slightly crushed; and 2 sprigs (each 2 in. long) fresh rosemary, slightly crushed. Serve, or cover and chill at least 2 hours or up to 8 hours. Add ice cubes just before serving.

Apple-Brie Braid with Almonds

Apple-Brie Braid with Almonds

1 (1-lb.) loaf frozen white bread dough
2 T. butter or stick margarine, divided
4 C. finely chopped peeled Granny Smith apple (about 1 1/4 lb.)
1/2 C. packed brown sugar, divided
3 T. chopped slivered almonds
Cooking spray
4 oz. Brie cheese
1 tsp. all-purpose flour

Thaw dough in refrigerator 12 hours. Melt 1 T. butter in a medium nonstick skillet over medium-high heat. Add apples; sauté 10 minutes. Add 1/4 C. brown sugar; cook 5 minutes. Remove from heat; stir in almonds. Roll dough into a 15 x 12-inch rectangle on a lightly floured surface. Place on a baking sheet coated with cooking spray. Spread apple mixture lengthwise down center of dough. Remove rind from cheese; cube. Arrange cheese on top of apple mixture. Make diagonal cuts, 1 1/2 inches apart, on opposite sides of filling to within 1/2 inch of filling. Fold strips alternately over filling from each side, overlapping at an angle. Cover and let rise in a warm place (85°), free from drafts 1 1/2 hours or until doubled in size. Preheat oven to 350°. Combine 1/4 C. brown sugar and flour in a medium bowl; cut in 1 T. butter with a pastry blender or 2 knives until combined. Sprinkle over top of loaf. Bake at 350° for 30 minutes or until golden.

Yield: 16 servings
Serving size: 1 slice

Calories: 162
Fat: 4.7g
Fiber: 1.3g

Spaghetti Carbonara

Spaghetti Carbonara

8 oz. uncooked spaghetti
1 C. chopped cooked ham
1/3 C. (1 1/2 oz.) grated Parmigiano-Reggiano or Parmesan cheese
1/4 C. reduced-fat sour cream
1/2 tsp. salt
2 large eggs, lightly beaten
1 garlic clove, minced
1/4 tsp. coarsely ground black pepper

Cook pasta according to package directions, omitting salt and fat. Drain the pasta in a colander over a bowl, reserving 1/2 C. liquid. Heat a large nonstick skillet over medium heat. Add the ham, and cook for 2 minutes or until thoroughly heated. Add pasta, and stir well. Combine cheese and the next 4 ingredients (cheese through garlic), stirring with a whisk. Add the reserved pasta liquid to egg mixture, stirring with a whisk. Pour egg mixture over pasta mixture; stir well. Cook over low heat 5 minutes or until sauce thickens, stirring constantly (do not boil). Sprinkle with pepper.

Yield: 4 servings
Serving size: 1 C.

Calories: 352
Fat: 9.6g
Fiber: 1.4g

Chinese Five-Spice Steak with Rice Noodles

Chinese Five-Spice Steak with Rice Noodles

4 oz. uncooked wide rice stick noodles (banh pho)
1/4 C. hoisin sauce
3 T. low-sodium soy sauce
1 tsp. five-spice powder
1 (1-lb.) flank steak, trimmed and cut into 1/4-inch strips
2 tsp. vegetable oil
2 T. minced green onions
2 tsp. bottled minced garlic
2 medium tomatoes, each cut into 6 wedges
2 green onions, cut into 2-inch pieces
1 T. chopped fresh basil

Cook noodles according to package directions. While noodles cook, combine hoisin sauce, soy sauce, five-spice powder, and steak in a large bowl. Heat oil in a large nonstick skillet over medium-high heat. Add minced green onions and garlic; sauté 30 seconds. Add beef mixture; cook 5 minutes, stirring frequently. Stir in tomato wedges, green onion pieces, and chopped basil; cook 2 minutes, stirring occasionally.

Yield: 4 servings
Serving size: 1 1/2 C. beef mixture and 1 C. noodles

Calories: 374
Fat: 12.1g
Fiber: 2.3 g

Spinach-and-Prosciutto Strata

Spinach-and-Prosciutto Strata

3 C. fat-free milk, divided
1 C. sliced green onions
1 (16-oz.) loaf peasant bread, cut into 2-inch cubes
1 (10-oz.) package frozen chopped spinach, thawed, drained, and squeezed dry
2 tsp. olive oil
3 C. quartered cremini mushrooms (about 6 oz.)
1 C finely chopped red bell pepper
3/4 C. chopped prosciutto (about 3 oz.)
2 garlic cloves, minced
3 T. chopped fresh basil, divided
1/4 tsp. kosher salt, divided
1/4 tsp. black pepper, divided
4 large eggs
2 large egg whites
Cooking spray
3/4 C. (3 oz.) shredded Asiago cheese, divided

Combine 2 C. milk and onions in a large bowl. Add bread, tossing gently to coat. Cover and chill for 30 minutes. Stir in spinach. Preheat oven to 375°. Heat the oil in a large nonstick skillet over medium-high heat. Add mushrooms; sauté 5 minutes. Add bell pepper; sauté 3 minutes. Add prosciutto and garlic; sauté 1 minute. Remove from heat; stir in 1 T. basil, 1/8 tsp. salt, and 1/8 tsp. black pepper. Place 1 C. milk, 2 T. basil, 1/8 tsp. salt, 1/8 tsp. black pepper, eggs, and egg whites in a large bowl; stir well with a whisk. Place half of bread mixture in an 11 x 7-inch dish coated with cooking spray. Spoon mushroom mixture over bread mixture, and sprinkle with half of cheese. Top with remaining bread mixture. Pour egg mixture over bread mixture; sprinkle with remaining cheese. Bake at 375° for 1 hour or until set.

Yield: 8 servings
Calories: 328
Fat: 10g
Fiber: 3.7g

Almond-Crusted Chicken with Scallion Rice

Almond-Crusted Chicken with Scallion Rice

1 (3 1/2-oz.) bag boil-in-bag brown rice
4 (4-oz.) skinless, boneless chicken breast halves
3/4 tsp. salt, divided
1/4 tsp. black pepper
1/4 C. all-purpose flour
1/2 C. low-fat buttermilk
2 T. honey mustard
2/3 C. sliced almonds
1/2 C. dry breadcrumbs
Cooking spray
1/4 C. chopped green onions

Preheat oven to 450°. Prepare rice according to package directions; keep warm. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; lb. to 1/2-inch thickness using a meat mallet or rolling pin. Sprinkle both sides of chicken with 1/4 tsp. salt and pepper. Place flour in a zip-top plastic bag. Working with one piece at a time, add chicken to bag; seal and shake to coat. Remove chicken from bag, shaking off excess flour. Repeat with remaining flour and chicken. Combine buttermilk and honey mustard in a shallow bowl. Combine almonds and breadcrumbs in a shallow bowl. Dip chicken in buttermilk mixture; dredge in almond mixture. Heat a large skillet coated with cooking spray over high heat. Add chicken; cook 1 minute. Turn chicken over. Wrap handle of pan with foil. Place pan in oven; bake at 450° for 9 minutes or until chicken is done. Add 1/2 tsp. salt and green onions to rice; serve with chicken.

Yield: 4 servings
Serving size: 1 chicken breast half and 1/2 C. rice

Calories: 408
Fat: 10.7g
Fiber: 3.4g

Asparagus, Ham, and Fontina Bread Puddings

Asparagus, Ham, and Fontina Bread Puddings

1 lb. asparagus
1 tsp. olive oil
1 C. hopped onion
Cooking spray
5 (1.4-oz.) slices firm white sandwich bread (such as Pepperidge Farm Farmhouse), cut into 1/2-inch cubes
1/2 C. chopped reduced-fat ham
3/4 C. (3 oz.) shredded fontina cheese
1 2/3 C. fat-free milk
3/4 C. egg substitute
2 tsp. Dijon mustard
1/2 tsp. dried basil
1/4 tsp. salt
1/4 tsp. black pepper

Preheat oven to 375°. Cut a 3-inch tip from each asparagus spear, reserving the stalks for another use. Cut asparagus tips into 1/2-inch pieces. Heat oil in a nonstick skillet over medium-high heat. Add onion; sauté for 5 minutes or until tender, stirring frequently. Add asparagus; cover and cook 4 minutes, stirring once. Remove from heat, and set aside. Coat 6 (10-oz.) custard C. or ramekins with cooking spray; place in a large baking pan. Place bread cubes evenly into custard C.. Top evenly with asparagus mixture, ham, and cheese. Combine milk and remaining ingredients, stirring with a whisk. Pour evenly into custard C.; let stand 20 minutes. Add hot water to pan to a depth of 1 inch. Cover and bake at 375° for 30 minutes. Uncover and bake an additional 15 minutes. Let stand 10 minutes before serving.

Yield: 6 servings
Calories: 237
Fat: 7.9g
Fiber: 3.9g

Curried Coconut Shrimp Stir-Fry

Curried Coconut Shrimp Stir-Fry

1 (3 1/2-oz.) bag boil-in-bag long-grain rice
1 T. sesame oil
1 T. bottled ground fresh ginger
2 tsp. curry powder
1 C. chopped red bell pepper
1 (16-oz.) bag broccoli and cauliflower spears
1 1/2 lb. peeled and deveined medium shrimp
1 C. light coconut milk
1/4 C. low-sodium soy sauce
1 tsp. fish sauce

Prepare rice according to package directions. While rice cooks, heat oil in a large nonstick skillet over medium-high heat. Add ginger and curry; cook 30 seconds, stirring constantly. Add bell pepper, and broccoli and cauliflower spears; cook 5 minutes, stirring frequently. Add shrimp; cook 5 minutes or until shrimp are done, stirring frequently. Add coconut milk and remaining ingredients; cook 4 minutes or until sauce is slightly thick. Serve over rice.

Yield: 4 servings
Serving size: 1 1/2 C. shrimp mixture and 1/2 C. rice

Calories: 392
Fat: 9.9g
Fiber: 4.1g

Ham and Spinach Focaccia Sandwiches

Ham and Spinach Focaccia Sandwiches

3 T. low-fat mayonnaise
2 T. chopped fresh basil
2 tsp. sun-dried tomato sprinkles
1/4 tsp. crushed red pepper
1 (8-inch) round focaccia bread (about 8 oz.)
8 oz. smoked deli ham, thinly sliced
1 (7-oz.) bottle roasted red bell peppers, drained and sliced
1 C. spinach leaves

Combine the first 4 ingredients in a small bowl. Cut bread in half horizontally. Spread the mayonnaise mixture over the cut sides of bread. Place ham over bottom half of bread. Top with peppers and spinach, and cover with top half of bread. Cut the sandwich crosswise into 4 wedges.

Yield: 4 servings
Serving size: 1 wedge

Calories: 275
Fat: 5.9g
Fiber: 2.3g