Stir-Fried Vegetables in Black Bean Sauce

Stir-Fried Vegetables in Black Bean Sauce

1 T. vegetable oil
2 carrots, peeled and cut into strips
1 C. cauliflower florets
1 garlic clove, peeled and minced
1 tsp. peeled and minced fresh ginger
1 pound zucchini, halved lengthwise and cut into strips
1 red bell pepper, seeded, deribbed and cut into strips
2 tsp. black bean sauce
2 tsp. low-sodium soy sauce
1 T. dry Sherry
2 tsp. cornstarch dissolved in 2 T. water or chicken stock

In a large, deep nonstick frying pan or wok over medium-high heat, warm the vegetable oil, swirling it around in the pan. When it is hot, add the carrots, cauliflower, garlic and ginger and cook, tossing occasionally, until coated with the oil and lightly glazed, about 1 1/2 minutes. Add the zucchini, bell pepper and bean sauce and continue to cook, stirring constantly, until all the vegetables are beginning to soften, 3 to 4 minutes. Add the soy sauce, Sherry, and cornstarch mixture, stir to mix well and cook, stirring, until slightly thickened, 1 minute longer. To serve, transfer to a serving bowl.

Yield: 4 servings
Calories: 89
Fat: 4g
Fiber: 3g

Hot Orange Sauce

Hot Orange Sauce

1/4 cup orange juice
1 1/2 tsp. sugar
1 tsp. cornstarch
1/4 tsp. grated orange zest
1/8 tsp. vanilla
1/2 cup orange sections

In a small saucepan, stir together the orange juice, cornstarch, and sugar. Bring to a boil over medium heat, stirring constantly. Boil for one minute. Stir in orange rind, vanilla, and orange.

Yield: 2 servings

Calories: 40
Fat: 0g
Fiber: 1g

Roasted Dijon New Potatoes

Roasted Dijon New Potatoes

1 T. Olive oil
2 T. Dijon mustard
3/4 tsp. Paprika
1/4 tsp. Dried thyme
1/2 tsp. Salt
1/4 tsp. Pepper
1 1/2 pound New Potatoes, quartered

Coat a 9 X 13-inch baking dish with cooking spray. Heat oven to 425°F. Whisk together oil, mustard, paprika, thyme, salt and pepper in a large bowl. Add potatoes and stir until they are coated. Transfer potatoes to the baking dish and roast 15 minutes. Stir and roast another 15 minutes.

Yield: 4 servings
Calories: 130
Fat: 5g
Fiber: 1g

Double-Quick Corn Bread

Double-Quick Corn Bread

1 C. flour
1 C. yellow cornmeal
3 T. sugar
1 1/2 tsp. baking powder
1/2 tsp. coarse grained salt
1 C. skim milk
1/4 C. canola or vegetable oil
2 large egg whites, lightly beaten

Heat oven to 400 degrees F. Spray a 9-inch square baking pan with non-stick cooking spray. Combine flour, cornmeal, sugar, baking powder, and salt in a large bowl. Set aside. In a separate smaller bowl, whisk together milk, oil and egg or egg whites. Pour the wet ingredients over the dry and, using a fork, stir until just combined. Do not overmix. Spread batter evenly in pan and bake 20 to 25 minutes, or until a toothpick inserted in the center comes out clean. Cut into squares or triangles and serve immediately.

Yield 9 servings
Serving size: 1/9 pan, cut square pan in tic-tac-toe shape

Calories: 149
Fat: 5g
Fiber: .8g

Notes: This isn’t the “perfect” side dish for a high fiber, low fat lifestyle, but the bread is really easy to make, puffs up nicely and tastes great with a lean meat chili with lots of beans & veggies. And sometimes you just need something different or you’ll feel like screaming from boredom! At least, *I* do 😀

Oriental Rutabaga & Carrot Slaw

Oriental Rutabaga & Carrot Slaw

3 C. grated Rutabega
3 C. grated Carrot
3 chopped Green Onions

Dressing:
2 T. lemon juice
2 T. rice vinegar
2 T. sugar
2 tsp. soy sauce
1/4 tsp. chili-garlic sauce (optional)
2 T. vegetable oil
1 tsp. sesame oil
Salt and pepper

In large bowl, toss together rutabaga, carrot, and green onion. In separate bowl, whisk together lemon juice, vinegar, sugar, soy sauce, chili-garlic sauce (if using), vegetable oil, and sesame oil; pour over vegetables and toss until vegetables are evenly coated. Season to taste with salt and pepper.

Yield: 6 servings
Calories: 138
Fat: 5.7g
Fiber: 2g

Mini Turkey Empanadas

Mini Turkey Empanadas

1 Pound Ground Turkey
1 Cup chopped sweet onion
1/2 Cup chopped green bell pepper seeded
1 Clove garlic minced
16 oz. canned crushed tomatoes drained
1 T. dried parsley
1 T. fresh cilantro
1 tsp. cumin
1/2 tsp. dried oregano
1/2 tsp. crushed red pepper flakes
1/8 tsp. black pepper
2 15-Ounce Packages refrigerated pie crusts
As needed vegetable cooking spray
As needed fresh cilantro sprigs

In large non-stick skillet over medium-high heat, sauté turkey, onion, green pepper and garlic 5 to 6 minutes or until turkey is no longer pink and vegetables are tender. Stir in tomatoes, parsley, cilantro, cumin, oregano, pepper flakes and black pepper. Reduce heat to medium and cook 10 to 15 minutes, stirring constantly, or until liquid is evaporated. Remove skillet from heat and allow to cool. Using 3-inch round biscuit cutter, cut 12 rounds from each of the four pie crusts, combining remaining crust to yield 48 rounds. Spoon heaping tsp. of filling in center of each round. Fold each pastry in half and pinch edges together to seal. Place empanadas on two cookie sheets (10 x 15-inch) lightly coated with vegetable cooking spray. Bake at 400 degrees F 15 to 20 minutes or until mini empanadas are golden brown. Garnish with additional cilantro sprigs.

Yield: 16 servings
Servings Size: 3 empanadas

Calories: 179
Fat: 12g
Fiber: 1g

Notes: The frozen pie crust that I used to calculate the nutrtional information has a total of 1760 calories and 128g of fat. You could bring down the calories/fat in this recipe by making your own crust, using a whole wheat recipe or maybe one with yogurt cheese, both of which I have around and will post at some point. The recipe without piecrust is 1099 calories and 65g of fat for the 16 servings. Add in the nutrtional values for your crust, then divide by 16.

Asian Flavors Pasta

Asian Flavors Pasta

6 T. rice vinegar
3 T. reduced-sodium soy sauce
3 T. honey
11/2 tsp. chinese chili paste
3 T. finely chopped fresh garlic
3 scallions, finely chopped
1 T. finely chopped fresh gingerroot
12 oz. fresh angel hair pasta
1 T. dark sesame oil

Put a large pot of water on to boil. Combine all the ingredients, except the pasta and sesame oil, in a small bowl and mix well. Set aside. Cook the pasta in boiling water for about 11/2 minutes, or until tender but still firm to the bite. Drain the pasta well and toss with the sesame oil. Add the sauce and toss well again.

Makes 4 servings.
Serrving Size: 1 1/2 cup serving

281 calories
3g Fat
1g fiber

Notes: Instead of fresh angel hair pasta, I used a higher fiber noodle, made with brown rice, in a ramen-noodle like shape — long, skinny, and kinky, with a little more texture than angel hair. I just cooked it longer, according to the package directions. I also think 3/4 C. is a more reasonable serving for me; 1 1/2 C. seemed like a lot. You could probably skip the sesame oil, or use less, because its quite pungent, and bring the serving down a little bit in calories/fat. Next time I will start with 1 tsp and add more to taste only if I need it.

I made it again and used about 1/2 T. and it was still good, flavorful, not dry. A 3/4 C. serving with the less oil is about 130 calories, which is a lot more reasonable for a starch side dish, IMO.

Low-Fat Carrot Cake

Low-Fat Carrot Cake

2-1/2 c. all-purpose flour
2-1/2 tsp. ground cinnamon
1-1/2 tsp. baking powder
1 tsp. baking soda
1/2 tsp. ground cloves
1/2 tsp. ground nutmeg
1/2 tsp. salt
2 lg. egg whites
1 lg. whole egg
1-1/2 c. sugar
1/2 c. applesauce
1/2 c. buttermilk
2 T. canola oil
1/2 lb. carrots, peeled and shredded (about 2 c.)

Cream Cheese Glaze:
2 oz. 1/3-less-fat cream cheese, at room temp.
1/4 c. confectioners’ sugar

Heat oven to 350 degrees. Coat 12-C. bundt pan with cooking spray. In lg. bowl, whisk together flour, cinnamon, baking powder, baking soda, cloves, nutmeg and salt. In lg. bowl, on low speed, beat egg whites, whole egg, sugar, applesauce, buttermilk and oil until blended. Beat in flour mixture just until combined. Fold in carrots. Pour into prepared pan; spread evenly. Bake in 350 degree oven until cake tester inserted in center of cake comes out clean, 45 to 50 min. Let cool in pan on rack 10 min. Invert cake onto rack; let cool. Cream Cheese Glaze: In sm. bowl, beat together cream cheese, confectioners’ sugar and 2 to 2-1/2 tsp. water to make pourable glaze. Spoon cream cheese glaze over bundt cake. Refrigerate until set, about 30 min.

Yield: 16 servings
Calories: 195
Fat: 3g
FIber: 1g

Tarragon Chicken Salad Sandwiches

Tarragon Chicken Salad Sandwiches

1-1/4 pounds boneless skinless chicken breasts, cooked
1 C. thinly sliced celery
1 C. seedless red or green grapes, cut into halves
1/2 C. raisins
1/2 C. plain nonfat yogurt
1/4 C. reduced-fat mayonnaise or salad dressing
2 T. finely chopped shallots or onion
2 T. minced fresh tarragon or 1 tsp. dried tarragon
leaves
1/2 tsp. salt
1/8 tsp. white pepper
6 lettuce leaves
6 whole wheat buns, split

Cut chicken into scant 1/2-inch pieces. Combine chicken, celery, grapes and raisins in large bowl. Combine yogurt, mayonnaise, shallots, tarragon, salt and pepper in small bowl. Spoon over chicken mixture; mix lightly. Place 1 lettuce leaf in each bun. Divide chicken mixture evenly; spoon into buns.

Yield: 6 servings
Calories 353
Total Fat 7g
Fiber 4g

Asian Pot Roast

Asian Pot Roast

1-14.5 oz can chicken broth (or equivalent homemade)
2 tsp. minced fresh ginger
4 garlic cloves, peeled and halve
1/2 C. Soy sauce
2.5 -3 lb. lean boneless beef pot roast or beef top round steak, trimmed of fat and cut into 3 or 4 chunks
2 large onions, sliced and separated into rings
1/4 cup Flour

In a 3.5 or 4 quart crockpot, mix together the chicken broth, ginger, garlic and soy sauce. Place the beef chunks in the broth mixture. Top with onion slices. Cover and cook on Low 8 to 9 hours, or until the beef is tender. If necessary, skim off any fat from the juices. In a small bowl, whisk together the flour and 3/4 cup liquid from the crockpot until smooth. Stir the flour mixture back into the liquid in the crockpot. Increase to heat to High and cook, uncovered 30 to 40 minutes longer, or until the sauce is thickened slightly. Cut the meat into slices before serving. Serve the meat and sauce over hot steamed rice along with stir-fried vegetables.

Capt’n Bobino’s Fisherman-style Crab

Capt’n Bobino’s Fisherman-style Crab

Capt’n Bobino’s Fisherman-style Crab

2 cooked Dungeness crabs (about 2 lb. each), cleaned and cracked

1 lb. boned, skinned, firm white-fleshed fish such as halibut

3/4 C. (3/8 lb.) butter

1/4 C. olive oil

1/4 C. minced garlic

1 C. dry sherry or dry white wine

1/3 C. lemon juice

1/2 C. chopped parsley

Salt and pepper

8 oz. dried angel hair pasta

Lemon wedges

1 baguette (about 8 oz.), sliced

 

In a 5- to 6-quart pan over high heat, bring 4 quarts water to a boil. Rinse crabs and fish and pat dry; cut fish into 1- to 1 1/2-inch pieces.3. Add butter and olive oil to a 12-inch frying pan (with sides at least 2 1/2 in. tall) or 14-inch wok over medium-high heat; when butter is melted, add garlic and stir just until fragrant, 1 to 2 minutes. Add fish and turn pieces occasionally until beginning to brown, 2 to 3 minutes. Pour in sherry and lemon juice; gently add crabs. Sprinkle with parsley. Cover and simmer until crabs are hot and fish is opaque but still moist-looking in the center (cut to test), 5 to 6 minutes. Add salt and pepper to taste. Meanwhile, add angel hair pasta to boiling water; cook, stirring occasionally, until barely tender to bite, 3 to 4 minutes. Drain pasta well and spread in the bottom of a wide serving bowl. Pour crab mixture over pasta and garnish with lemon wedges. Serve with baguette slices to sop up the sauce.

Honey Bun Cake

Honey Bun Cake

1 package yellow or white cake mix
4 egg whites
1 C. (8 oz) reduced-fat sour cream
2/3 C. unsweetened applesauce
1/2 C. packed brown sugar
2 tsp. ground cinnamon
1 1/2 C. confectioners’ sugar
2 T. fat-free milk
1 tsp. vanilla extract

In a mixing bowl, combine dry cake mix, egg whites, sour cream and applesauce. Beat on low speed until moistened. Beat on medium for 2 minutes. Pour half (about 2 1/4 C.) into a 13x9x2 baking pan coated with nonstick cooking spray. Combine brown sugar and cinnamon; sprinkle over batter. Cover with remaining batter; cut through with a knife to swirl. Bake at 325 degrees for 35-40 minutes or until a toothpick comes out clean. For glaze, combine confectioners’ sugar, milk and vanilla. Drizzle over warm cake. Cool on a wire rack.

Yield: 20 servings
Calories: 185
Fat: 4g
FIber: 1g

Lemon-Rosemary Chicken Skewers

Lemon-Rosemary Chicken Skewers

1/4 C. fresh lemon juice
2 T. olive oil
1 T. chopped fresh rosemary leaves
2 cloves garlic, minced
salt to taste, if desired
freshly ground black pepper
4 boneless, skinless chicken breasts, cut into 2-inch pieces
8 pearl onions, unpeeled
2 small yellow summer squash, cut into 1-inch pieces
2 small zucchini, cut into 1-inch pieces
8 cherry tomatoes
12 bamboo (soaked in water) or metal skewers

To make the marinade, combine the lemon juice, olive oil, rosemary, garlic, salt and pepper in a small bowl. Place the chicken in a separate bowl, toss it with half of the marinade and refrigerate for at least 30 minutes or overnight. (Note: This doesn’t make a ton of marinade. The chicken and veggies won’t be SOAKING, they will just be coated.) Bring a saucepan of water to a boil, add the onions and cook for 5 minutes. Drain the onions, rinse them under cold water and peel. Add the onions, summer squash and zucchini to the remaining marinade and set aside at room temperature for a few minutes or refrigerate overnight. (This can be done in advance and refrigerated for up to 2 days.) Preheat the grill to medium-high. Thread the chicken and vegetables, including the cherry tomatoes, onto the skewers. Grill the brochettes on each side until the chicken is cooked through and the vegetables are tender, about 4 to 6 minutes per side.

4 Servings, 3 Skewers each
212 Calories per serving
7.8g fat
1.9g fiber

Notes: The orignal recipe called for 1/4 C. oil, or 4 T. instead of 2. There was still plenty of marinade and that cut out 200 unneeded calories in the recipe. I use foster farms chicken breasts, about 4oz. per breast, 112 calories per 4oz. I didn’t pre-cook my pearl onions, and they were still crunchy when the skewers were ready. That was OK with me, and cut down on prep time, but I think next time I will pre-cook them, because if they get fully soft they will be sweeter, which might off-set the sour of the lemon a bit better.

I liked ths recipe, although I did have more vegetables than chicken for skewers. Ended up grilling up just some veggies for another meal, and they were actually even a little tastier the next day after sitting in the marinade all night. The chicken was STRONGLY lemony. I marinaded about 8 hours and I had resuced the oil by half. Although I liked the veggies after a full 30+ hours in the marinade, I don’t think the chicken should sit that long, i think it would be too lemony. Next time I might start the veggies the day before, reserve my chicken marinade, and toss in the chicken only 30-60 minutes before grilling

Glazed Brussels Sprouts and Carrots

Glazed Brussels Sprouts and Carrots

1 lb. Brussels sprouts
8 oz. carrots, cut into 1″ pieces
1/2c. water
1 tsp. sugar
1/2tsp. canola oil
1/4tsp. ground nutmeg
1/4tsp. black pepper

In a saucepan over high heat, bring Brussels sprouts, carrots and water to a boil. Reduce heat to medium. Cover and cook until vegetables are tender, 5 to 8 min. Drain off water and return pan to heat. Add sugar, oil, nutmeg and pepper. Cook, stirring constantly until vegetables are glazed, about 1 min.

Yield: 4 servings
Calories: 78
Fat: 1.3g
Fiber: 6.7g

Herbed Sausage Muffins

Herbed Sausage Muffins

A couple muffins & some fruit made an easy, tasty breakfast with a good combination of carbs, protein, and fats. I didn’t get hungry for hours after this breakfast.

6 oz. turkey sausage, casings removed

1/4 Onion, diced (optional)

1/2 tsp. onion powder

1/4 tsp. dried sage

1/8 tsp. ground black pepper

1 C. all-purpose flour

1/2 C. whole-wheat flour

11/2 tsp. baking powder

3/4 C. skim milk

3 T. maple syrup

1 egg white, lightly beaten

2 T. canola oil (I used olive oil)

Coat 10 muffin cups with no-stick spray. Set aside. Crumble the sausage into a large no-stick frying pan set over medium heat (along with onions, if using). Cook, breaking up the pieces with a wooden spoon for 5 minutes, or until browned.   Place the meat in a small bowl and stir in the onion powder, sage and pepper.  In a medium bowl, stir together the all purpose flour, whole-wheat flour and baking powder. In a small bowl, combine the milk, maple syrup, egg white and oil. Add the maple mixture to the flour mixture and stir just until combined. Then gently fold in the meat mixture. Spoon the mixture into the muffin cups, filling each cup about 3/4 full. Bake at 400 about 20 minutes, or until golden brown and a toothpick inserted near the center of a muffin comes out clean. Remove from the muffin pan. 

1 Muffin: 137 calories

6g Protein

5g Fat

1g Fiber

Notes: I use Foster Farms Mild Italian Turkey Sausages; 140cal per sausage, 2 sausages used in this recipe.

Great Garbanzo Soup

Great Garbanzo Soup

2 cans (19 oz. each) garbanzo beans
1 T. olive oil
2 garlic cloves, minced
1/2 C. chopped onion
4 C. canned vegetable broth
2 C. water
1 can (14 1/2 oz.) sliced carrots, drained
1 can (14 1/2 oz.) canned French style green beans, drained
1 can (15 oz.) diced tomatoes in juice
1 can (8 oz.) tomato sauce
1 T. Italian seasoning
1 1/2 C. spiral noodles, uncooked

Drain and rinse 1 can garbanzo beans. Reserve. Puree remaining can of beans and their liquid in food processor until smooth. Heat oil in large stockpot over medium high heat. Add garlic and onion. Cook
until fragrant about 1 minute. Add vegetable broth, water, carrots, and green beans to the pot. Bring to boil. Stir in diced tomatoes, tomato sauce, Italian seasoning, and the reserved beans. Add the pureed beans to the soup. Mix well. Return soup to a boil. Add noodles and cook for 10 to 12 minutes until the
noodles are tender.

Servings: 10
185 calories
7 g total fat
7 g fiber

Baked Chicken with Onion Glaze

Baked Chicken with Onion Glaze

4 4oz. boneless skinless chicken breasts
Dried Spices – Oregano, Basil, Thyme, Garlic powder
1 T. olive oil
1 onion (thinly sliced)
1 T. soy sauce
1 tsp. Worcestershire sauce
3-5 dashes Tabasco sauce (to taste)

Preheat oven to 375 degrees F. In baking dish, pour 1/2 T. olive oil (originally the recipe called for 1 T. oil here and 1 T. to brown, I used 1/2 T. in each place). Add soy sauce, Worcestershire sauce and Tabasco. Toss in onions and mix until coated. Rinse chicken, dry lightly and sprinkle with oregano, basil, thyme and/or garlic powder as desired to your taste. In frying pan, heat remaining olive oil. Brown chicken. Place chicken on top of onion mixture. Cover with foil and place in oven. Bake 20-30 minutes until chicken is done (the thicker the pieces, the longer you will need to cook it). Remove foil and let chicken brown a bit more (maybe 5 more minutes). Serve chicken with onions and sauce over top.

Yield: 4 servings
Serving Size: 4oz. Chicken & 1/4 Onion Glaze

Calories: 160
Fat: 4g
Fiber: 0g

Notes: I use foster farms brand chicken, which are well trimmed and about 112 calories for each 4oz. breast. The original recipe called for 2 T. of oil. I halved this and it turned out fine with plenty of flavor, although I do use a very good extra virgin olive oil. Better to spend more and get better flavor for less when it comes to fats, I figure! Anyway, 1 T. was more than enough for 4 breasts. I also use reduced sodium soy and hot sauces since I am watching my sodium intake.

The onion cooks down and makes a juicy glaze that the chicken rests in, so the chicken actually comes out fairly spicy because of the hot sauce. I used 3-4 good sized dashes and it was a little hot for my hubby (who doesn’t like spicy foods much). It seemed a lot more intense than it should have been with what I used, so you might back off on the hot sauce if you don’t like things hot and spicy.

This recipe was actually very simple and fast, and had a lot of flavor. I served it with plain mashed potatoes and poured some of the onion and juice over the top of the potatoes since mashed potatoes without whole milk and butter are pretty bland. With a salad and a hot veggie this was quite a filling, tasty and healthy dinner.

Baked Zucchini With Cheese

Baked Zucchini With Cheese

2 Medium Zucchini; sliced very thin
1 Egg
1 tsp. Prepared mustard
1/8 tsp. Ground white pepper
1/8 tsp. Ground nutmeg
1 Green onion; sliced thin
1/2 C. Lowfat Swiss cheese; grated

Put the zucchini in a colander or on towels to drain off the moisture. Combine the remaining ingredients. Add the zucchini and mix well. Pour into a lightly oiled 2-quart casserole. Bake at 350 F for
40 to 45 minutes.

Makes 3 Servings
72 calories
5 grams fat
fiber 1g

Mediterranean Scallops

Mediterranean Scallops

1 T. olive oil
4 minced clove garlic
1/2 C. onion, chopped
8 large plum tomatoes, peeled/seeded/chopped
juice from 2 lemons
hot sauce to taste
1 1/2 lbs sea scallops
2 T. fresh basil, minced
1 T. fresh oregano, minced

Heat the oil in a large skillet over medium heat. Sauté the garlic and onion until soft. Add the tomatoes, lemon juice, lemon pulp, and hot pepper sauce. Sauté for 2 minutes. Add the remaining ingredients and cook until the scallops are cooked through, about 4 minutes. Serve hot; tasty over pasta or rice.

Servings: 6
Serving Size: About 4oz. Scallops, and 1/6 Tomato mixture
Calories: 143
Fat: 3.6g
Fiber: 1g

Note: The lemon was too over-powering in this recipe, IMO. Next time I will try ONE lemon instead of 2. And oh, yea, I won’t throw in any lemon zest (which I did for color at the end) next time either. 😉

Because scallops get rubbery when overcooked, this recipe doesn’t save and re-heat well at all. The scallops are rather nasty texture the following day.

Sea Shell Salad

Sea Shell Salad

8 oz. of shell macaroni, uncooked
1 C. of shredded carrot
3/4 C. diced green pepper
2/3 C. sliced celery
1/2 C. of minced green onions
1 (6 1/8 oz.) can tuna in water, drained and flaked
1/4 C. plus 2 T. low fat plain yogurt
1/4 C. of reduced-calorie mayonnaise
1/4 tsp. of celery seeds
1/4 tsp. of salt
1/4 tsp. of pepper
Curly leaf lettuce

Cook macaroni according to package directions, omitting salt and fat; drain.Rinse with cold water, and drain well.Combine macaroni, carrot, and next 4 ingredients; toss gently. Combine yogurt and next 4 ingredients; stir well. Add to pasta mixture, tossing gently. Cover and chill thoroughly.To serve, spoon pasta mixture onto lettuce-lined salad plates.

Yields 7 (1 C.) servings
calories 189
Fat 3.4 g
Fiber 1.3 g

Seasoned Spinach

Seasoned Spinach

1 (10-oz.) packages fresh spinach, divided
1/8 C. finely chopped green onions
1/2 tsp. sesame seeds, toasted
1 tsp. low-sodium soy sauce
1/4 tsp. dark sesame oil
1/8 tsp. kosher salt
2 garlic cloves, minced

Steam pinach, covered, for 5 minutes or until the spinach wilts; place steamed spinach in a colander. Cool slightly, and squeeze dry. Place spinach in a bowl. Add onions and remaining ingredients; toss mixture well to combine. Serve chilled or at room temperature.

3 servings (serving size: about 1/4 C.
Calories: 31
Fat: 0.9g
Fiber: 2.8g

Black Bean Dip

Black Bean Dip

2 C. Cooked and Drained Black Beans
4 tsp. Tomato Paste
3 T. Water
1 Clove Garlic, minced
2 tsp. Lime Juice
1/2 tsp. Ground Cumin
2 Green Onions, chopped fine
2 T. Mild Green Chili, chopped

In a food processor or blender mix the black beans, tomato paste, water, garlic, lime juice, and cumin. Whirl for 1 minute, or until it forms a smooth paste. Stir in the green onion and chilies after transferring to serving dish.

Servings: 8
Serving Size: ~ 1/4 C.

Calories: 39
Fat: 0g
Fiber: 2.9g

Canyon Ranch Mock Guacamole

Canyon Ranch Mock Guacamole

Canyon Ranch Mock Guacamole2 C. (12 oz.) chopped lightly steamed asparagus (If you’re using frozen asparagus spears, it is not necessary to steam them. Just thaw them to room temperature.)
2 1/4 tsp. fresh lemon juice
3 T. chopped onion
1 large tomato, chopped
3/4 tsp. salt, optional
1/2 tsp. chili powder
1/4 tsp. ground cumin
1/4 tsp. freshly ground
black pepper
1 garlic clove, pressed or minced
dash tabasco sauce
1/3 C. light sour cream

Combine all the ingredients in a blender and blend until smooth. Transfer the guacamole to a bowl. Cover tightly and refrigerate several hours or overnight before serving.

Yield: 12 servings
Serving Size: 1/4 C.

Calories: 11
Fat: —
Fiber: —

Baked Mushrooms

Baked Mushrooms

1 lb fresh mushrooms, quartered
1 onion, diced
1 clove garlic, chopped
1/2 tsp. Italian seasoning
1/4 tsp. seasoning salt
1 dash pepper
2 T. chopped fresh parsley
2 T. water
4 T. melted butter

Preheat oven to 350 degrees F. In a 1 quart casserole dish combine mushrooms, onion, garlic, green pepper, Italian seasoning, seasoning salt, pepper and parsley. Pour water and butter over mixture and cover. Bake in preheated oven for 40 to 45 minutes.

Yield: 6 servings
Calories: 99
Fat: 8g
Fiber: 2g

Excellent Onion Soup

Excellent Onion Soup

2 T. reduced-calorie margarine divided
2 C. onions thinly sliced
1 quart water
4 packets beef bouillon granules
2 tsp. Worcestershire sauce
1/2 bay leaf
1 dash pepper
4 slices French bread 1/2 oz. each
2 tsp. grated Parmesan cheese

In a 2-qt saucepan, heat 1 T. plus 1 tsp. margarine until hot and bubbly; add onions and sauté until translucent, two or three minutes. Add water, broth mix and seasonings; bring to a boil. Reduce heat, partially cover pan, and let simmer for 30 minutes. Remove and discard bay leaf. While soup is simmering, spread each slice of bread with 1/2 tsp. margarine and sprinkle each with 1/2 tsp. of Parmesan cheese; transfer to baking sheet and bake at 350, until browned and crisp, 25 to 30 minutes. To serve, place 1 slice of baked bread in each of 4 soup bowls and pour 1/4 of the soup into each bowl.

Yield: 4 servings
Calories: 110
Fat: 4.3g
Fiber: 2.1g

Beef & Peppers in Hoisin Sauce

Beef & Peppers in Hoisin Sauce

1 onion, finely chopped
1 tsp. five-spice powder
4 oz. water chestnuts, halved
1/2 tsp. garlic, puree
2 T. hoisin sauce
1 tsp. beef bouillon granules
1 T. olive oil
6 oz. sirloin, cut in strips
1 red bell pepper, diced
1 green bell pepper, diced

Heat the oil in a wok. Add the meat to the wok and brown lightly. Add peppers, onion, and stir fry for two minutes. Add seasoning, water chestnuts, garlic puree, hoisin sauce, and stir fry for 1 minute.

Whole Wheat Banana Muffins

Whole Wheat Banana Muffins

3/4 C. all-purpose flour
1 C. whole wheat flour
1/4 C. oat bran
3 T. wheat germ
1 1/2 tsp. baking powder
1 1/2 tsp. baking soda
1/2 tsp. salt
1/2 tsp. ground ginger
1 dash nutmeg
2 bananas — mashed
1/4 C. light brown sugar
1 T. vegetable oil
1 egg — lightly beaten
1/2 C. unsweetened applesauce
vegetable oil spray

Preheat oven to 350. Combine flours, oat bran, wheat germ, baking powder, baking soda, salt, and ground ginger in a large bowl; make a well in the center of the mixture. Combine mashed banana, sugar, oil, egg, and apple sauce; add to dry ingredients, stirring until just moistened. Spoon mixture into a 12- C. muffin pan coated with vegetable oil spray, filling two-thirds full. Bake at 350 for 23 minutes.

Yield: 12 muffins
Calories: 123
Fat: 2g
FIber: 3g

Just Before Payday Supper

Just Before Payday Supper

1 lb. 7% fat (or less) ground beef
1 onion, chopped
1 clove garlic, minced
16 oz. diced canned tomatoes
1 T. chili powder
2 tsp beef bouillon
1/4 tsp. black pepper
1 C. mushrooms, sliced

Mix all ingredients into the crock and mix well. Cook on low for 6+ hours. Serve over rice or pasta.

Paprikash Noodles

Paprikash Noodles

1/3 C. minced onion
1 tsp. hot paprika
3/4 tsp. salt
1 oz. light cream cheese (or fat free)
3/4 C. plain yogurt (use whole yogurt and not ff)
1/2 lb fettucine

To prepare sauce, spray a small saucepan with nonstick spray and set over medium heat. Add onion and cook until softened 3-4 minutes. Add paprika and 1/2 tsp. salt and cook stirring, until just fragrant, 30 seconds. Remove from heat and let onion mixture cool a few minutes. Stir in cream cheese until melted and smooth. Then stir in yogurt and remaining salt and blend well. Meanwhile, cook fettuccine according to package directions. Drain and toss with sauce in large serving bowl.

Yield: 4 servings
Calories: 207
Fat: 5g
Fiber: 2g

Island Beef

Island Beef

2 lb. beef top round steak — trimmed of fat
2 large onions, cut into 12 thin Wedges each
1 can unsweetened pineapple chunks — (20-ounce) juice reserved
1/2 C. beef broth
5 T. red wine vinegar
3/4 tsp. garlic powder
3/4 tsp. seasoned salt
3/4 tsp. imported sweet paprika
1/4 tsp. freshly ground black pepper
1 green bell pepper cut into l-inch squares
1 red bell pepper cut into l-inch squares
3 T. brown sugar
1 1/2 T. cornstarch
2 T. soy sauce
2 large tomatoes — cut into wedges

Cut the beef into thin strips diagonally across the grain. Add to a 31/2- or 4-quart electric slow cooker. Add the onions, pineapple juice, broth, 3 T. of the vinegar, the garlic powder, seasoned salt, paprika, and black pepper. Mix well. Cover and cook on the low heat setting 6 to 61/2 hours, or until the beef is just tender. Increase the heat setting to high. Stir in the green and red pepper squares and the brown sugar. Mix together the cornstarch, soy sauce, and remaining 2 T. vinegar. Stir into the cooker, blending well. Cook, covered, on high 45 to 60 minutes, stirring occasionally, until the sauce thickens slightly. Just before serving, stir in the tomato wedges and pineapple chunks.

Yield: 6-8 servings
Calories: 299 / 217
Fat: 5.8g / 4.25g
Fiber: 2.8g / 2.1g

Garden Vegetable Soup

Garden Vegetable Soup

2/3 C. sliced carrot
1/2 C. diced onion
2 garlic cloves, minced
3 C. fat-free broth (beef, chicken or veg)
1 1/2 C. diced green cabbage
1/2 C. green beans
1 T. tomato paste
1/2 tsp. dried basil
1/4 tsp. dried oregano
1/4 tsp. salt
1/2 C. diced zucchini

In large saucepan, sprayed with non-stick cooking spray, sauté the carrot, onion and garlic over low heat until softened, about 5 minutes. Add broth, cabbage, beans, tomato paste, basil, oregano and salt; Bring to a boil. Lower heat and simmer, covered, about 15 minutes or until beans are tender. Stir in zucchini and heat 3-4 minutes. Serve hot.

Yield: 2 Servings
Servign Size: 2 cups

Calories: 84
Fat: trace
Fiber: 4.8g

Flank Steak in Mushroom-Wine Sauce

Flank Steak in Mushroom-Wine Sauce

1lb. beef flank steak
1/4 cup red wine
1 T. soy sauce
1 clove garlic, minced
2 C. beef broth
1 T. ketchup or tomato paste
1 T. prepared mustard
1 small onion, finely chopped
3 T. cornstarch
1/4 cup of water
1/4 lb. fresh mushrooms

Place steak in crock. In a small bowl, combine wine, soy sauce, garlic, broth, ketchup, mustard and onion; pour mixture over steak. Cover and cook on low for 6 to 7 hours. Turn control to high. Dissolve cornstarch in water in a small bowl; stir into sauce in the crock. Add mushrooms Cover and cook on high for 20 to 30 minutes or until mushrooms are tender. Slice meat in thin strips.

Mint-Chocolate Icebox Cake

Mint-Chocolate Icebox Cake

1 1/2 c. all-purpose flour
1 T. instant coffee granules
1 1/2 tsp. baking soda
1 1/4 c. unsweetened cocoa
1 c. Prune Puree — divided
1/2 c. water
3/4 tsp. salt
1/4 tsp. peppermint extract
1 pound powdered sugar
3 eggs
3/4 c. boiling water
Vegetable cooking spray
2 c. frozen reduced-calorie whipped topping — thawed

Combine the first 3 ingredients in a bowl; stir well, and set aside. Combine cocoa, 2/3 C. Prune Puree, water, salt, peppermint extract, and sugar in a large bowl; beat at medium speed of a mixer until smooth. Reserve 3/4 C. cocoa mixture; add remaining 1/3 C. Prune Puree and eggs to remaining cocoa mixture in bowl. Beat at medium speed until smooth. Gradually add the flour mixture, beating at low speed until smooth. Stir in boiling water. Pour batter into a 13 x 9-inch baking pan coated with cooking spray, spreading evenly. Bake at 350 degrees for 35 minutes or until the cake springs back when touched lightly in center. Let cool completely in pan on a wire rack. Fold whipped topping into reserved 3/4 C. cocoa mixture; spread over cake. Cover and chill.

Yield: 16 servings
Calories: 237
Fat: 3g
Fiber: 3g

Greek-Style Spaghetti Squash

Greek-Style Spaghetti Squash

3 T. red wine vinegar
2 tsp. extra-virgin olive oil
1 tsp. dried oregano
1/4 tsp. black pepper
2 garlic cloves, minced
3 C. cooked spaghetti squash
2 C. chopped tomato
1 C. diced cucumber
1/2 C. (2 oz.) crumbled feta cheese
1/4 C. diced green bell pepper
1/4 C. diced red onion
2 T. chopped pitted kalamata olives
1 (15.5-oz.) can chickpeas (garbanzo beans), drained

Combine first 6 ingredients in a bowl; stir well with a whisk. Combine squash and remaining ingredients in a large bowl. Add vinegar mixture; toss well. Cover and chill.

Yield: 8 servings
Servign Size: 1 cup

Calories: 125
Fat: 4.1g
Fiber: 3.1g

Savory Tomato Tart

Savory Tomato Tart

1 T. extra virgin olive oil
1 lg. onion, sliced as thin as possible (2 c.)
Pastry for 9″ pie crust
4 oz. goat cheese, crumbled (1 c.)
2 tsp. coarsely chopped fresh thyme or 1/2 tsp. dried
3 med. tomatoes, cut into 1/4″ thick slices

Preheat oven to 450 degrees. In a skillet, heat oil over medium high heat. Add onion and cook, stirring often, until golden brown. Remove from heat. Lay pastry dough flat on an ungreased baking sheet. Spread onion evenly on top, leaving a 1″ border. Dot with goat cheese, sprinkle with thyme and some pepper. Place tomato slices on top overlapping slightly. Sprinkle with salt and pepper. Fold pastry over topping crimping the edges. Bake until crust is golden, 18 to 20 min.

Yield: 8 servings
Calories: 163
Fat: 9g
Fiber: 3g

Grecian Goddess Chops

Grecian Goddess Chops

1/4 C. olive oil
1/4 C. lemon juice
1/2 tsp. dry rosemary, crumbled
2 cloves garlic, minced
4 lean cut pork chops or tenderloin steaks, 1-1/2 inch thick
1 C. plain low-fat yogurt
1/2 tsp. oregano
1/4 tsp. garlic powder
1/2 cucumber, thinly sliced
2 T. scallion, sliced

Combine first 4 ingredients in a bowl. Pour over chops in a heavy plastic bag and seal. Marinate in refrigerator 4-24 hours. Combine next 5 ingredients and pepper to taste in a bowl. Stir well and refrigerate , covered, several hours to allow flavors to blend. Prepare covered grill with drip pan in center, banked by medium hot coals, or turn on broiler. Remove chops from marinade. Reserve marinade. Grill or broil chops 12-15 minutes, turning once, and basting occasionally with reserved marinade. Spoon yogurt sauce over grilled chops and serve remaining yogurt sauce on side.

Chicken Manicotti with Red Pepper Cream Sauce

Chicken Manicotti with Red Pepper Cream Sauce

12 manicotti or 18 conchiglioni (jumbo shells)
8-oz. package reduced-fat cream cheese (Neufchatel), cut up
3/4 C. fat-free milk
1/2 of a 7-oz. jar roasted red sweet peppers (about 1/2 C.), drained and chopped or one 4-oz. jar diced pimiento, drained
3 T. grated Parmesan cheese
9-oz. package (2 C.) frozen diced cooked chicken, thawed
10-oz. package frozen chopped broccoli, thawed and drained
2 T. thinly sliced green onion
1/4 tsp. ground black pepper

Cook pasta according to package directions. Rinse with cold water; drain well. For sauce: In a heavy small saucepan stir cream cheese and 1/4 C. of the milk over medium-low heat until smooth. Stir in remaining milk. Stir in sweet peppers or pimiento and Parmesan cheese; heat through. For filling:
In a large bowl stir together 3/4 C. of the sauce (set remaining sauce aside), the chicken, broccoli, onion, and black pepper. Using a small spoon, stuff each manicotti with about 1/4 C. of the filling or each conchiglioni with 2 to 3 T. filling. Place in a 3-quart rectangular baking dish. Bake, covered, in a 350º oven for 30 minutes or until heated through. To serve: Cook and stir remaining sauce over low heat until heated through. Place 2 manicotti or 3 shells on each serving plate. Spoon sauce over shells.

Yield: 6 servings
Serving Size: 2 manacotti or 3 shells w/sauce

Calories: 318
Fat: 14 g
Fiber: 1g

Gingered Pork

Gingered Pork

4 boneless pork sirloin chops
1 clove garlic, cut in half
White Pepper to taste
1/2 cup dry white wine or chicken stock
2 tsp. fresh ginger, grated
1 tsp. Oriental sesame oil
2 T. fresh parsley, minced

Rub pork chops with cut side of garlic. Heat a heavy saucepan over medium high heat until hot. Dry fry pork chops 8-10 minutes, turning occasionally, until pork is cooked throughout. (You can add a little stock or water and sauté the chops that way if you don’t have a good heavy pan. I use a well-seasoned cast iron pan and it works fine without the liquid though) Season with white pepper to taste. Transfer pork to a platter and keep warm. Stir wine or stock and ginger into skillet. Increase heat to high and boil 1 minute, stirring constantly, until mixture has reduced slightly. Remove from heat and stir in sesame oil. Serve pork with sauce and sprinkle with parsley.

Asparagus with Sesame-Ginger Sauce

Asparagus with Sesame-Ginger Sauce

1 T. soy sauce
1 T. rice vinegar
1 T. peanut oil
1 T. water
1 T. tahini (pureed sesame seeds)
1 tsp. chopped fresh ginger
1/2 tsp. chopped garlic
1 T. SPLENDA® Granular
Pinch red pepper flakes
48 medium-size asparagus spears trimmed, peeled and cleaned

In a food processor, combine everything except the asparagus and mix until thoroughly blended. Set aside. Cut the asparagus into two-inch pieces, on the diagonal. Half fill large skillet with water, cover and bring to a boil. Add the asparagus and simmer just until crisp-tender, approximately four to five minutes. Drain well but do not rinse. Transfer to serving bowl. Pour the sauce over the hot asparagus and toss to coat. Serve warm or at room temperature.

Yield: 7 servings
Serving Size: 2/3 cup

Calories: 70
Fat: 4g
Fiber: 3g

Florentine Pork in French Bread Boats

Florentine Pork in French Bread Boats

1 lb. pork tenderloins cut into 1/4 inch slices
3-1/2 T. non-fat Italian dressing
3/4 tsp. vegetable oil
1-1/4 tomatoes, seeded and diced
7 oz. fresh spinach, washed and trimmed
2 6-inch loaves French bread, split lengthwise in half
2-3/4 tsp. grated Parmesan cheese

Place pork in a plastic bag. Add dressing and turn to coat. Tie bag securely and marinate at least 15 minutes but no longer than 1-1/2 hours. Remove pork from marinade. Discard marinade. Heat oil in a heavy nonstick skillet over medium high heat. Sauté pork until browned on all sides. Pour off drippings. Add tomatoes and spinach. Cover tightly and cook 2-3 minutes or until spinach is wilted. Pour off liquid. Remove soft centers from bread to form boats. Spoon 1 C. pork mixture into each boat. Sprinkle each with cheese.