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.

Linguine with Clams and Porcini Mushrooms

Linguine with Clams and Porcini Mushrooms

1 ounce dried porcini mushrooms
1/4 cup olive oil
10 cloves garlic, minced
1 tsp. dried red pepper flakes
36 fresh clams, cleaned
2 cups dry white wine
4 tomatoes, cubed
3 (8 ounce) jars clam juice
1 1/2 cups chopped fresh parsley
1 (16 ounce) package linguine pasta

Soak mushrooms 20 to 30 minutes in cold water to rehydrate. Dry, and coarsely chop. Heat oil in a medium saucepan over medium heat. Stir in mushrooms, garlic, and red pepper. Cook until browned. Stir in clams and white wine. As clams open, remove to a medium bowl, discarding those that remain closed. Mix tomatoes, clam juice, and parsley into the mushroom mixture. Simmer until slightly thickened, about 15 minutes. Bring a large pot of lightly salted water to a boil. Add linguine and cook for 8 to 10 minutes or until al dente; drain. Return clams to the broth mixture and cook until heated through. Thoroughly mix in cooked linguine just before serving.

Yield: 8 servings
Calories: 353
Fat: 8.7g
Fiber: 3.7g

Teriyaki Pork Tenderloin

Teriyaki Pork Tenderloin

Prepare a stir fry with 4 oz. lean pork tenderloin cut into thin strips, 1/2 medium onion sliced, 3/4 cup pea pods, 1 cup shredded bok choy, 1/2 cup shredded red cabbage, 1/4 cup bean sprouts, and 1/2 tsp. minced ginger root. Sprinkle with 1 T. low sodium soy sauce.

Broccoli & Cheese Soup

Broccoli & Cheese Soup

Cooking spray
1 C. chopped onion
2 garlic cloves, minced
3 C. fat-free, sodium chicken broth
1 (16 oz.) package broccoli florets
2 1/2 C. 2% milk
1/3 C. all-purpose flour
1/4 tsp. black pepper
8 oz. light processed cheese, cubed (such as Velveeta Light)

Heat a large nonstick saucepan coated with cooking spray over medium-high heat. Add onion & garlic; sauté 3 minutes or until tender. Add broth & broccoli. Bring broccoli mixture to a boil over medium-high heat. Reduce heat to medium; cook 10 minutes. Combine milk & four, stirring with a whisk until well blended. Add milk mixture to broccoli mixture. Cook 5 minutes or until slightly thick, stirring constantly. Stir in pepper. Remove from heat; add cheese, stirring until cheese melts. Place 1/3 of the soup in a blender or food processor, & process until smooth. Return pureed soup mixture to pan.

Yield: 6 servings
Serving size: 1 1/3 C

Calories: 203
Fat: 6.3g
Fiber: 2.9g

Dijon Pork Chops

Dijon Pork Chops

3 T. Dried Bread Crumbs
1 T. Parmesan Cheese
1 T. Chopped Fresh Parsley
1 tsp. stock or water
1/8 tsp. Pepper
2 Pork Loin Chops
2 tsp. Dijon Mustard

In shallow mixing bowl combine bread crumbs, cheese, parsley, oil and pepper. Mix well and set aside. Spread both sides of each pork chop thinly with mustard, then press into bread crumbs, coating both sides of both chops evenly and using all of mixture. Spray rack in broiling pan with nonstick cooking spray. Arrange chops on rack and broil 5-6 inches from heat, turning once, until cooked through and lightly browned, about 5 minutes per side.

Chili Baked Fries

Chili Baked Fries

4 large potatoes
2 tsp. butter Buds (made into a liquid)
2 tsp. chili powder

Cut potatoes into strips. Arrange on a baking sheet that has been sprayed with nonstick spray. Dip each strip into liquid butter buds or brush with butter buds mixture on potato. Sprinkle chili powder on top. Bake at 425 degrees for 15-20 minutes or until golden brown. Turn, bake another 15-20 minutes or until tender.

Makes 4 servings
Serving size 1 cup

Calories: 73 calories
Fat: 0g
Fiber: 3g

Cuban-Style Marinated Pork

Cuban-Style Marinated Pork

3 cloves garlic
1 T. orange zest, grated
1-1/2 tsp. dried oregano
6 whole black peppercorns
1 C. orange juice
2 lbs. boneless center pork loin roast
1/4 C. fresh lemon juice

Combine first 4 ingredients in a food processor or blender and blend until finely chopped. Add half the orange juice and process. Pierce pork all over with a sharp knife or fork. Place pork roast in a large Dutch oven or flameproof casserole dish. Rub garlic mixture over. Cover and marinate in refrigerator 1 hour. Preheat oven to 325°F. Pour remaining orange and lemon juice around pork. Cover Dutch oven, place in oven and roast 20 minutes per pound, basting occasionally. Transfer pork to a large baking pan. Set Dutch oven aside, reserving pan juices. Increase oven temperature to 400°F. Roast pork about 30 minutes, uncovered, until brown and thermometer inserted into center registers 160°F. Remove from oven, tent loosely with foil and let stand 10 minutes. Place Dutch oven with pan juices over medium high heat and bring to a boil. Simmer 5-7 minutes until liquid is reduced by about one half. Slice pork roast across the grain and serve immediately with sauce

The Greenhouse Bran Muffins

The Greenhouse Bran Muffins

1 C. shreds of wheat bran cereal (all bran, etc)
1/2 C. raisins
1/3 C. boiling water
3/4 C. low-fat buttermilk
1/3 C. molasses
2 T. vegetable oil
1 large egg lightly beaten
1/2 C. all-purpose flour
1/2 C. whole wheat flour
1 1/2 tsp. baking soda
1 1/2 tsp. ground cinnamon
1/8 tsp. salt
1/8 tsp. ground ginger
1/8 tsp. ground cloves
cooking spray

Preheat oven to 350 degrees F. 2. Combine first 3 ingredients in a bowl; stir well. Let stand 5 minutes. Stir in buttermilk and next 3 ingredients; set aside. 3. Combine flours and next 5 ingredients in a bowl; make a well in center of mixture. Add cereal mixture to flour mixture; stirring just until moist. 4. Divide batter evenly among 12 muffin C. coated with cooking spray. Bake at 350 degrees for 20 minutes or until muffins spring back when touched lightly in center. Remove from pan immediately; place on a wire rack.

Yield: 1 dozen (serving size: 1 muffin).
Calories: 129
Fat: 3.4g
Fiber: 3.5g

Applesauce-Stuffed Tenderloin

Applesauce-Stuffed Tenderloin

1 1lb. pork tenderloin
2 T. apple cider
1/3 cup chunky applesauce (sugar free)
1/8 tsp. fennel seed, finely crushed
toothpicks

Using a sharp knife, form a pocket in tenderloin by cutting a lengthwise slit down center of each almost to, but not through, bottom of the meat. Place in a glass baking dish. Sprinkle apple juice in pocket and over tenderloin. Cover dish and marinate about 1 hour. Preheat oven to 375°F. Combine remaining ingredients and pepper to taste in a bowl and blend well. Spoon mixture into pocket in tenderloin. Secure stuffed pocket with toothpicks. Transfer tenderloin into shallow nonstick baking pan. Roast about 30 minutes. Let stand 5-10 minutes before slicing.

Pierogies in Pepper-Shallot Sauce

Pierogies in Pepper-Shallot Sauce

1 can (28 oz) crushed tomatoes
1 shallot, thinly sliced
1 c chopped sweet green peppers
1/2 tsp olive oil
1/2 tsp red wine vinegar
1/2 tsp Italian herb seasoning
1/2 tsp black pepper

1 lb potato-filled pierogies, fresh or frozen

Combine all ingredients except pierogies in crockpot. Cover and cook on LOW for 5 to 9 hours or on HIGH for 3 1/2 to 5 hours. Add pierogies (If frozen, thaw before adding to sauce). Cover and cook for 1 hour.

Yield: 6 servings
Calories: 179
Fat: 2.1g
Fiber: 4.2g

Herb & Orange Pork

Herb & Orange Pork

2 tsp. ground cumin
1 tsp. dried thyme
1 tsp. dried rubbed sage
1 tsp. ground cinnamon
1/4 tsp. garlic powder
2 (1-pound) pork tenderloins
1/4 C. orange marmalade
Cooking Spray

Preheat oven to 425`. Combine the first 5 ingredients in a shallow dish. Trim the fat from pork. Brush pork with orange marmalade, and roll each tenderloin in spice mixture. Place the pork on a broiler pan coated with cooking spray. Insert a meat thermometer into the thickest part of pork. Bake pork at 450` for 25 minutes or until the thermometer registers 160` (slightly pink). Cover pork and let stand 10 minutes before slicing.

Southwestern-Style Pierogies

Southwestern-Style Pierogies

12 Potato and cheddar cheese pierogies
Non-stick cooking spray
1/2 C. Red onion, chopped
2 cloves Garlic, minced
2 C. Canned black beans, drained
Black pepper to taste
1 T Ground cumin
1/2 C. Fresh cilantro leaves, chopped

Thaw frozen pierogies in boiling water for 5 minutes, uncovered. Drain and set aside. In skillet coated with cooking spray, cook onion and garlic until tender. In saucepan, warm beans, onion, garlic pepper and cumin. Arrange pierogies on a plate and top with black bean mixture. Sprinkle with chopped cilantro.

Yield: 4 servings
Calories: 311
Fat: 4g
Fiber: 8g

Herbed Pork Chops

Herbed Pork Chops

Lean cut pork chops or steak, cut thin, trimmed of fat
2 T. lemon juice
2 T. parsley, chopped
1/2 tsp. rosemary, crumbled
1/2 tsp. thyme, crumbled

Prepare broiler or grill. Brush chops with lemon juice. Combine remaining ingredients and pepper to taste in a bowl and mix well. Rub herb mixture on both sides of chops. Broil or grill until done, turning occasionally.

Note: The herbs don’t really stay on very well. They give a good flavor if you rub them in pretty hard, but expect herbs to fall off while you grill or broil. Simple dish to make, but not earth shatteringly good.

Lemon Panna Cotta

Lemon Panna Cotta

2 envelopes unflavored gelatin
1/4 cup cool water
4 cups low-fat (1 percent) milk
1/4 cup sugar
1 tsp. vanilla extract
11/2 tsp. pure lemon extract (or other flavor)
2 cups diced strawberries, optional
4 sprigs fresh mint for garnish, optional

Soften the gelatin in the cool water and set aside. Combine the milk and sugar in a saucepan and cook over medium heat, stirring frequently, until it comes to a simmer. Remove from the heat, add the dissolved gelatin, and stir until it is completely dissolved. Stir in the vanilla and lemon extracts and divide evenly into 4 molds or custard cups. Refrigerate for at least 4 hours or overnight before unmolding. To serve, dip the molds into hot water and then loosen with a knife if necessary. Unmold each panna cotta on a large plate and arrange 1/2 cup of the fresh fruit in a circle around it & garnish with a mint sprig, if desired.

Yield: 4 Servings
Serving Size: 1 molded gelatin + 1/2 C. berries
Calories: 188

Island Pork Kabobs

Island Pork Kabobs

1-1/2 lbs. lean pork tenderloin, cut into 2-3 inch cubes
2 T. pineapple juice
1 T. ginger, minced
1/3 C. water
2 T. lime juice
2 tsp. dark rum
6 skewers, 8-10 inch

Place the pork cubes in a Ziploc bag. Combine remaining ingredients in a bowl and add to the pork. Let the pork marinate for several hours. Thread skewers with the marinated pork. Grill 6 inches from the heat source for about 10-15 minutes, rotating the skewers. Make sure the pork is completely cooked through (there should be no traces of pink). Serve over rice if desired.

Very Veggie Pierogies

Very Veggie Pierogies

1 dozen potato & cheddar cheese pierogies
Nonstick cooking spray
1 cup fresh broccoli florets
1 cup thinly sliced carrots
1 cup sliced zucchini
1/4 cup sliced onion
1 small yellow bell pepper, seeded & cut into slivers
1/3 cup chopped green bell pepper
10 cherry tomatoes, halved
2 T. oil-free Italian dressing
1/4 cup grated Parmesan cheese
1 T. minced fresh parsley
1/4 tsp sweet red pepper flakes

Thaw frozen pierogies in boiling water for 5 minutes, uncovered. Drain and set aside. Coat large nonstick skillet with cooking spray; place over medium heat until hot. Add broccoli, carrots, zucchini, and onion; cook 4 minutes, stirring frequently. Add yellow and green peppers; cook 4 minutes. Add pierogies, tomatoes and dressing; cook until thoroughly heated, tossing gently to
combine. Transfer to a serving bowl. Sprinkle with cheese, parsley and pepper flakes; toss gently until well combined. Serve immediately.

Yield: 4 servings
Calories: 236
Fat: 3g
Fiber: 6g

SBD Orange Roughy in Scallion & Ginger Sauce

SBD Orange Roughy in Scallion & Ginger Sauce

1/3 C. dry Sherry or Vermouth
3 T. low sodium Soy Sauce
2 tsp. Sesame Oil
1/4 C. finely chopped Green Onion
1 tsp. fresh grated Ginger
1 tsp. minced Garlic
1 lb. Orange Roughy Fillets

Preheat the oven to 400 degrees. mix the sherry, soy sauce, oil, onion, ginger and garlic in a small bowl. Place the fillets in an ovenproof casserole dish. Drizzle the marinade over the fish and bake for 12 minutes or until the fish flakes easily.

Yield: 4 Servings
Serving Size: 4oz.

Calories: 121
Fat: 3g
Fiber: .5g

Chicken-Vegetable Chowder

Chicken-Vegetable Chowder

1 pound boneless skinless chicken thighs — cut in 1″ pieces
1 cup fresh baby carrots, cut in halves — lengthwise
1 cup sliced fresh mushrooms
1/2 cup chopped onion
1/2 cup water
1/4 tsp. garlic powder
1/8 tsp. dried thyme leaves
1 14 1/2oz can ready-to-serve chicken broth
1 10 3/4oz.can condensed cream of chicken & broccoli soup — 98% Fat Free, with 30% less sodium
1/2 cup milk
3 T. all-purpose flour
1 9 oz. pkg. Green Giant Harvest Fresh Cut Broccoli — thawed

In 3 1/2 to 4-quart Crock-Pot slow cooker, combine chicken, carrots, mushrooms, onion, water, garlic powder, thyme and broth; mix well. Cover; cook on low setting for 7 to 9 hours or until chicken is no longer pink. Drain fat from slow cooker. In small bowl, combine soup, milk and flour; beat with wire whisk until smooth. Add soup mixture and broccoli to chicken mixture. Cover; cook an additional 30 minutes or until broccoli is tender.

Yield: 5 servings
Serving Size: 1 1/2 cups

Calories: 220
Fat: 5g
Fiber: 3g

Open Faced Reuben

Open Faced Reuben

6 slices dark rye bread
6 T. no fat Thousand Island dressing
3/4 C. sauerkraut, rinsed well, drained
12 oz. smoked turkey, sliced
6 oz. sliced low-fat Swiss cheese

Place bread on work surface. Top each slice with 1 T. dressing, 2 T. of sauerkraut, 2 oz. sliced turkey (3 slices) and 1 ounce sliced Swiss Cheese. Broil sandwich 2-3 minutes until golden or microwave for 30 seconds

Corn, Ham and Potato Scallop

Corn, Ham and Potato Scallop

6 cups peeled baking potatoes — cut in 1″ cubes
1 1/2 cups cubed cooked ham
1 15.25oz. can Green Giant Whole Kernel Sweet Corn — drained
1/4 cup chopped green bell pepper
2 tsp. instant minced onion
1 10 3/4oz.can condensed Cheddar Cheese Soup
1/2 cup milk
2 T. all-purpose flour

In 3 1/2 to 4-quart Crock-Pot slow cooker, combine potatoes, ham, corn, bell pepper and onion; mix well. In small bowl, combine soup, milk and flour; beat with wire whisk until smooth. Pour soup mixture over potato mixture; stir gently to mix. Cover; cook on low setting for 7-9 hours or until potatoes are tender. Ingredients Info: Potatoes cook more quickly when cut into small pieces; cubed potatoes will cook faster than quartered potatoes. The 1-inch chunks of potato in our recipe work well as they do not get too soft during the long cooking time. Ingredient Sub: Leftover cooked roast beef or turkey can be used in place of the ham.

Yield: 6 servings
Serving Size: 1 1/2 cups

Calories: 320
Fat: 7g
Fiber: 5g

Barbequed Turkey on a Bun

Barbequed Turkey on a Bun

1 small onion, chopped
1/2 medium-sized green pepper, chopped and seeded
1/2 cup unsweetened pineapple juice
1 lb ground turkey breast
1 6-oz can tomato paste, no salt added
1/2 cup water
2 tsp Dijon-style mustard
1/2 tsp garlic powder
6 whole-grain sandwich rolls

Heat pineapple juice in frying pan over medium heat. Add chopped onion and green pepper and cook over medium heat until onion is softened. Turn heat up to medium-high and add ground turkey. Cook until turkey is light brown. In medium bowl, mix tomato paste, water, mustard and garlic powder. Add to turkey and simmer 30 minutes. Serve on whole-grain rolls.

Savory Pot Roast

Savory Pot Roast

3-3 1/2 pound beef boneless chuck roast
1 T. vegetable oil
8 small red potatoes, cut in half
3 cups baby-cut carrots
1 large onion, coarsely chopped (1 cup)
1 jar (5 oz.) prepared horseradish
1 tsp. salt
1/2 tsp. pepper
1 cup water

Trim fat from the roast. Heat oil in skillet over medium-high heat. Cook beef in oil about 10 minutes, turning occasionally, until brown on all sides. Place potatoes, carrots and onion in 4-6 quart slow cooker. Place beef on vegetables. Mix horseradish, salt and pepper; spread evenly over beef. Pour water over beef and vegetables. Cover and cook on low heat setting 8-10 hours or until beef and vegetables are tender.

Yield: 8 servings
Calories:315
Fat: 13g
Fiber: 4g

Acapulco Turkey Roll

Acapulco Turkey Roll

4oz. Lean Ground Turkey
1 1/2 tsp. Chili Powder
1 lg. Garlic Clove, minced
2 T. Salsa or Pico de Gaillo
4 sm. Whole Wheat Tortillas
4 T. light Mayonnaise
2 C. Steamed Broccoli Flowerets
4oz. Shredded Mozzarella
Salsa for garnish, dipping

In small bowl combine turkey, chili powder, garlic and salsa. Stir turkey mixture over medium heat in skillet until cooked. Add salt and pepper to taste. Allow to cool. Spread tortillas with mayonnaise. Divide turkey, broccoli, and cheese over tortillas. Top with extra salsa if desired. Roll up to enclose filling. Cut roll in half diagonally.

Slow Cooker Chicken Merlot

Slow Cooker Chicken Merlot

3 cups fresh mushrooms, sliced
1 onion, chopped
2 cloves garlic, minced
3 lbs. skinless chicken pieces, breasts, thighs, drumsticks, rinsed
3/4 cup chicken stock
6 oz. tomato paste
1/4 cup dry red wine, such as Merlot, or chicken stock
2 T. quick cooking tapioca
2 tsp. Sugar
1-1/2 tsp. dried basil, crushed, or 2 T. fresh, snipped
2 cups cooked noodles
2 T. grated Parmesan cheese

Combine first 3 ingredients and salt and pepper to taste in a 3-1/2 – 5 quart slow cooker. Arrange chicken pieces over vegetables. Combine stock next 4 ingredients and salt and pepper to taste in a bowl. Add dried basil if using. Pour over chicken. Cover and cook on low 7-8 hours or on high about 4 hours. Stir in fresh basil now if using. Serve noodles, sprinkled with parmesan cheese.

Yield: 6 servings
Calories: 381
Fat: 4.1g
Fiber: 2.9g

Clam Chowder De-Light

Clam Chowder De-Light

12 clams, in shell
2 large potatoes, cut in 1-inch cubes
3 bacon slices, diced
2 onions, chopped
2 carrots, chopped
1 green bell pepper, chopped
3 C. water
2 C. clam juice, with water
Salt, to taste
Pepper, to taste

Scrub clams well. Place in a pot with 1/2 inch water. Place over medium heat and steam just until clams open. Remove from heat. When clams are cool enough to handle, shuck, being careful to save liquid. Finely chop meats by hand or in a food processor. Strain liquid and set aside. Fry bacon in a large pot until almost crisp. Pour off most of the grease. Add potatoes, onions, carrots, green pepper and water to the pot; bring to a boil. Reduce heat, cover and simmer 30 minutes. Add clams and clam liquid, simmer 15 minutes more. If additional liquid is needed, add bottled clam juice or water. Add salt and pepper to taste.