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.

Teriyaki Steak

Teriyaki Steak

1 Lb. Flank Steak
1/4 C. Soy Sauce
1 C. Pineapple Chunks in Juice Drained, 1/4 cup juice reserved
1 tsp. Ginger Root grated
1 T. Sugar
1 T. Oil
2 Clove Garlic crushed
3 T. Cornstarch
3 T. Water

Cut meat into 1/8-inch slices and place in a low cooker. In a small bowl, combine soy sauce, reserved pineapple juice, gingerroot, sugar oil and garlic. Pour sauce mixture over meat. Cover and cook on LOW 6 to 7 hours. Turn control to HIGH. Stir in pineapple. Combine cornstarch and water in a small bowl; add to cooker. Cook, stirring, until slightly thickened. Serve over rice

6 servings
210 Calories
10g Fat
trace Dietary Fiber

Christmas Soup in a Summer Bowl

Christmas Soup in a Summer Bowl

Tomato-Tarragon Soup

2 lb. Fresh Tomatoes, peeled and seeded
2 Chopped Scallions
1 C. Plain nonfat Yogurt
1/4 C. Chopped Fresh tarragon
1/2 tsp. Salt
1/8 tsp. Pepper
1/2 tsp. Sugar

Place all ingredients in the bowl of a food processor. Process until smooth. Pour into a pitcher and place in refrigerator along with one soup bowl per person being served.

Cucumber Dilled Soup

16oz. Plain yogurt
2 Cucumbers, peeled and seeded
1 tsp. Minced garlic
1/4 C. Chopped fresh dill
1/2 tsp. Salt
1/4tsp. Pepper

Process this soup and pour into a separate pitcher and place in refrigerator until ready for serving.

When ready to serve, remove bowls from refrigerator. Then, taking one soup bowl at a time, with a soup pitcher in each hand, pour the chilled soups simultaneously into the sides of the bowl so the soups come together in the center, creating a distinct contrasting line of color. Garnish with fresh whole chives, tarragon leaves or parsley.

Either soup can be served on its own as a soup course or main dish for summer fare.

Creamy Bleu Cheese Dressing

Creamy Bleu Cheese Dressing

1 C. nonfat cottage cheese
1/3 C. nonfat buttermilk
1/4 C. crumpled blue cheese
Black pepper to taste

Combine first two ingredients in a blender or food processor and blend until smooth and creamy. If thinner consistency is desired, add more buttermilk. Stir in cheese & pepper. Cover and refrigerate.

Note: This works out to about 15-20 calories per T., depending on how much buttermilk you add. I made double the recipe, blending in 1/4 C. blue cheese with the cottage cheese to give more flavor throughout I still thought it was a little bland so I tossed in about 1/2 T. white wine vinegar, some garlic powder, extra pepper, and some chopped parsley and it was better.

Arroz Con Pollo (Chicken Thighs)

Arroz Con Pollo (Chicken Thighs)

1/2 tsp. Salt
1/4 tsp. Pepper
1 Clove Garlic — crushed
1 tsp. Oregano
2 tsp. Chili Powder
8 Chicken Thighs Without Skin
1/2 C. Chicken Broth
2 T. Wine Red
1 10 Oz. Peas, Frozen — thawed
2 C. Rice, Cooked
2 T. Cilantro — fresh chopped

In a small bowl, combine salt, pepper, garlic, oregano and chili powder. Sprinkle spice mixture over both sides of chicken pieces. Place chicken in slow cooker. Pour broth and wine over chicken. Cover and cook on low 5 to 6 hours. Remove chicken and cover to keep warm. Turn control to high. Add peas. Cover and cook on high 7 to 10 minutes. Stir in cooked rice and chicken until combined. Sprinkle with cilantro and serve.

4 servings
358 Calories
6g Fat
4g Dietary Fiber

Hoisin-Marinated Pork Chops

Hoisin-Marinated Pork Chops

1/4 C. low-sodium soy sauce
1/4 C. hoisin sauce
1/4 C. honey
1 tsp. crushed red pepper
2 garlic cloves, minced
8 (4-oz.) boneless center-cut loin pork chops (about 3/4 inch thick)
Cooking spray

Combine first 5 ingredients in a large zip-top plastic bag; add pork chops. Seal and marinate in refrigerator 8 hours or overnight. Prepare grill. Remove pork from bag; discard marinade. Place pork on grill rack coated with cooking spray; grill 3 minutes on each side or until done. Note: Store cooked pork in refrigerator for up to 2 days.

Yield: 8 servings (serving size: 1 pork chop)
Calories: 188
Fat: 6.2g
Fiber: 0.2g

Fresh French Bread

Fresh French Bread

Fresh French Bread3 ½ C. all-purpose Flour
2 tsp. Salt
1 tsp. Instant Yeast
Scant 1 ½ C. Warm Water
1 T. Olive Oil

Combine flour, salt, and yeast in food processor; process 5 seconds. Slowly pour in water as machine is running. Process another 30 seconds until dough forms a shaggy ball. Transfer to large bowl; cover with plastic wrap and allow to rise 3 hours. Divide into 3 balls; let rise, covered, another 30 minutes. Sprinkle some flour on counter; flatten each ball into a 8 x 10 rectangle and fold short ends to middle, sealing seam. Spread towel on counter and lay loaves on towel, seam side down. Allow to rise another 1-2 hours. Preheat oven to 450. Score each loaf down the center with a sharp knife. Brush with olive oil and bake on lightly floured baking sheet for 25-35 minutes, until crust is golden brown.

Seven Onion Tart

Seven Onion Tart

2 T. plus 2 tsp. Olive oil
4 Cloves Garlic, chopped
1/2 C. Sliced Green Onions
1 C. Shopped Shallots
2 1/4 C. Sliced Red Onion
2 1/4 C. Sliced Brown Onion
1 3/4 C. Cottage Cheese
4oz. Feta Cheese
1 tsp. Oregano
2 C. Leeks, sliced (white only)
1 1/2 C. Sifted Flour
1 T. Baking Poder
2 T. Finely chopped Chives
1/4 tsp. Salt
1/3 C. Butter, wrapped in plastic and frozen
1/2 C. Evaporated Milk
1 C. Shredded Mozzarella

Heat olive oil in large non-stick skillet and sauté garlic, green onion, shallot, red onion, and brown onion over medium low heat about 30 minutes, stirring frequently. While onions are cooking, combine cottage and feta cheese and 1/2 tsp. Oregano in food processor and whirl until smooth. Wash leeks carefully and steam until tender. Drain on paper towels. Preheat oven to 425. To make crust combine flour, baking powder, chives, remaining oregano and salt in medium bowl. Grate frozen butter into flour mixture. Use a pastry blender to mix until the flour is the constancy of oatmeal. Make a well and pour in all milk at once. Mix dough with knife. It will be moist. Knead dough on lightly floured surface 8 to 10 times. Press dough into 10-12” pie plate. Cover with half the mozzarella. Pour in half the cottage/Feta mixture and remaining mozzarella. Spread cooked onions in the pie pan next. Cover with remaining cheese mixture. Arrange drained leeks over cheese. Bake 20-25 minutes or until crust is golden brown. Let stand 15 minutes before slicing.

Chinese Beef and Vegetable Stew

Chinese Beef and Vegetable Stew

4 C. shredded cabbage, packed
1 large green bell pepper — cut into thin strips
4 1/2 oz. canned mushrooms — 1 jar
6 scallions — chopped
1 can, 8 oz., water chestnuts, canned drained
1 pound lean round steak — cut into strips
1/4 C. dry sherry
3 T. soy sauce
3 T. water
3 T. hoisin sauce
1 tsp. Chinese chili paste with garlic
1/4 tsp. garlic powder
1/4 tsp. garlic pepper
1 1/2 T. cornstarch
16 oz. frozen young green beans, thawed
1/2 large red bell pepper, chopped

In a 31/2- or 4-quart electric slow cooker, mix together the cabbage, green pepper, mushrooms, scallions, water chestnuts, and beef. In a small bowl, mix together 2 T. each of the sherry and soy sauce, the water hoisin sauce, chili paste and garlic powder. Pour over the beef and vegetables in the pot. Sprinkle with the garlic pepper Cover and cook on the low heat setting for 5 1/2 to 6 hours. In a small bowl or C., mix together the cornstarch and remaining sherry and soy sauce. Increase the heat setting to high. Stir in the cornstarch mixture. Place cover slightly ajar and cook on high for 1/2 hour, stirring once or twice, until the sauce clears and thickens slightly. Stir in the green beans and red pepper and cook 5 to 10 minutes longer.

6 servings
197 Calories
4g Fat
5g Dietary Fiber

Lasagna Spinach Spirals

Lasagna Spinach Spirals

12 pieces lasagne, uncooked
1/2 T. Olive oil
1 small onion, finely chopped
2 10 oz. packages frozen chopped spinach, drained well
15 oz. lowfat ricotta cheese
1/2 C. freshly grated parmesan cheese
1 egg, lightly beaten
1/2 tsp. thyme
1 dash ground nutmeg
30 oz. meatless spaghetti sauce
4 oz. lowfat mozzarella cheese, shredded, (optional)

Drain spinach well, squeezing out excess juice. Prepare lasagna according to package directions. Rinse and drain. Place vegetable oil in a medium-sized nonstick skillet and heat over medium-high heat. Add onion and sauté until tender. Mix in spinach. Set aside and cool slightly. In a large mixing bowl, combine spinach mixture, ricotta and Parmesan cheese, egg and spices. Spread spinach mixture equally on lasagna and roll up each piece jelly-roll style. Place half of the spaghetti sauce in a 13-by-9-by-2-inch baking dish. Place pasta spinach spirals, seam side down, in dish. Top with remaining spaghetti sauce and mozzarella cheese, if desired. Bake, uncovered, in a 350 degree oven until heated, about 25 minutes.

Crock Posole

Crock Posole

2 14 1/2 oz. cans hominy, yellow — drained
1 4-oz. can chopped green chilies — undrained
1 med. onion (1/2 C.) — chopped
2 cloves garlic — minced
1 pound boned and skinned chicken breasts — cut in 1″ pieces
1 14 1/2 oz. can tomatoes — undrained, cut up
1 14 1/2 oz. cans chicken broth — reduced sodium
1 tsp. dried oregano — crushed
1/2 tsp. ground cumin
2 T. fresh cilantro — snipped
Fat-Free sour cream — optional

Place hominy, chili peppers, onion, garlic, chicken, tomatoes, chicken broth, oregano, and cumin in a 3 1/2-4-, or 5-quart crockery cooker. Cover and cook on low setting for 5 to 6 hours or on high setting for 2 1/2 to 3 hours. Stir in cilantro. Garnish each serving with fat-free sour cream, if desired.

Makes 8 servings
132 Calories
3g Total Fat
1g Fiber

Acorn Squash with White Beans & Sage

Acorn Squash with White Beans & Sage

1 T. olive oil
1 jumbo onion (1 pound), cut into 1/4-inch dice
1 medium carrot, cut into 1/4-inch dice
2 garlic cloves, crushed with garlic press
1 can (15 to 19 oz.) white kidney beans (cannellini), rinsed and drained
3/4 cup vegetable broth
1/4 tsp. salt
1/4 tsp. coarsely ground black pepper
3 tsp. chopped fresh sage leaves
2 small acorn squashes (about 12 oz. each)
1 medium tomato, cut into 1/4-inch dice
Fresh sage sprigs for garnish
Grated Parmesan cheese (optional)

In nonstick 12-inch skillet, heat oil over medium-high heat until hot. Add onion, carrot, and garlic, and cook 15 minutes or until vegetables are tender and golden, stirring occasionally. Add beans, broth, salt, pepper, and 2 tsp. chopped sage; heat to boiling. Cover skillet and keep warm. Meanwhile, cut each squash lengthwise in half and remove seeds and strings. Place squash halves in 3-quart microwave-safe baking dish. Cover and cook in microwave oven on High 6 to 8 minutes or until squash is fork-tender.* Place squash halves, cut side up, on platter. Fill each half with one-fourth of bean mixture; sprinkle with diced tomato and remaining 1 tsp. chopped sage. Garnish with sage sprigs. Serve with Parmesan if you like.

Hot Texas Chili Soup

Hot Texas Chili Soup

12 oz. red kidney beans — cooked and drained
6 oz. ground turkey — cooked
3 C. canned stewed tomatoes — low-sodium
2 C. tomato sauce
1 1/2 C. chopped onions
1 C. canned green chilies, rinsed — drained and chopped
1 T. + 2 tsp. chili powder
1 1/2 tsp. ground cumin
1 tsp. paprika
1 tsp. dried oregano
1/4 tsp. hot pepper sauce

In 3-quart slow-cooker, combine all ingredients and 2 C. water. Cover and cook on Low 4 hours or on High 2 hours, until onions are tender. Ladle evenly into 6 soup bowls.

6 servings (1 1/4 C.)
230 Calories
5g. Fat
8g. Dietary Fiber

Risotta with Scallops in Tomato Sauce

Risotta with Scallops in Tomato Sauce

About 2 2/3 C. low-sodium chicken broth
2 tsp. olive oil
1/3 cup diced onions
1 cup Arborio rice
1/3 cup freshly grated Parmesan cheese

1 tsp. olive oil
1 T. mustard seeds
2 cloves garlic, minced
1 small onion, minced
2 C. chopped, diced tomatoes
1/4 cup chicken stock
1 tsp. Dijon mustard, or to taste
freshly ground black pepper
1 pound bay scallops

For the risotto: Heat the stock in a saucepan and keep hot over low heat. Heat the olive oil over medium heat in a separate medium-sized pot. Add the onion and cook for 2 to 3 minutes, until the onion turns translucent. Add the rice to the onion mixture and stir. Turn the heat to low, add about 1 cup of the hot stock to the rice mixture, and stir slowly until the stock is absorbed. Continue to add the stock 1 cup at a time, stirring slowly, letting the rice absorb the stock before adding more. The risotto is cooked when it is creamy on the outside and slightly firm (al dente) in the center. Stir in the Parmesan cheese and keep warm. Season with salt and pepper to taste. If the risotto is too thick, add a little more stock until it becomes creamy. For the scallops and sauce: In a large sauté pan over medium-high heat, add the mustard seeds, shaking the pan to keep them from burning. Once they begin to pop (like popcorn), lower the heat and add the olive oil and onions. Cook the onions for about 5 minutes until they turn golden, then add the garlic and cook until it begins to soften. Add the tomatoes, 1/4 cup of the stock and, if desired, the Dijon mustard. Simmer for about 5 minutes for the flavors to blend. Rinse the scallops and remove the thick, tough muscle on the sides of the scallops. Pat the scallops dry with a paper towel. Add the scallops to the tomato sauce and turn up the heat to medium. Cook the scallops in the sauce for about 5 minutes. Transfer the risotto to warm serving bowls and serve with the sauce.

1 cup Calories 439 Fiber 3g

Eggplant Marinara and Pierogies

Eggplant Marinara and Pierogies

2 dozen jalapeño or potato and cheddar pierogies
1 large eggplant, diced and debittered*
1 small onion, finely chopped
1/2 C. fine dry French bread crumbs
1 T. olive oil
2 C. low sodium spaghetti sauce
1 T. grated Parrmesan cheese
2 C. non-fat sour cream

Dice the eggplant, sprinkle with a bit of salt, cover and set aside for about 15 minutes. Wipe the extracted juices off the eggplant. Preheat oven to 350 degrees. Place frozen pierogies in bottom of a flat baking dish. Sprinkle with half of the onion. In a skillet, sauté the eggplant in olive oil for 5 minutes. Add the remaining onion and spaghetti sauce. Continue to simmer eggplant in sauce for 5 minutes. Spoon eggplant over pierogies. Combine sour cream, Parmesan cheese and pepper. Pour over eggplant and cover with crumbs. Bake for 20 minutes until bubbling and brown.

Yield: 8 servings
Calories: 322
Fat: 8g
Fiber: 4g

Curried Shrimp Salad

Curried Shrimp Salad

Prepare shrimp salad with 3 oz. cooked salad shrimp, 1/4 cup diced celery, 1/2 cup seedless grapes, 2 T. light mayonnaise, and 1/4 tsp. curry powder. Serve over 1 cup leaf lettuce.

Tofu & Vegetable Stir-Fry

Tofu & Vegetable Stir-Fry

1 C. jasmine rice
4 tsp. vegetable oil
1 package (16 oz.) extra-firm tofu, patted dry and cut into 1- by 1/2-inch pieces
2 T. reduced-sodium soy sauce
8 oz. (half 16-oz. bag) broccoli flowerets
1 medium red pepper, cut into 1/2-inch pieces
2 T. Asian fish sauce
2 T. grated, peeled fresh ginger
1 T. brown sugar
1 T. cornstarch
1 large garlic clove, crushed with garlic press
1 bag (10 oz.) shredded carrots
3 T. fresh lime juice

Prepare jasmine rice as label directs; keep warm. Meanwhile, in nonstick 12-inch skillet, heat 2 tsp. vegetable oil over medium-high heat until hot. Add tofu and 1 T. soy sauce, and cook 5 minutes or until heated through and golden, gently stirring frequently. Transfer tofu to plate; set aside. In same skillet, heat remaining 2 tsp. vegetable oil. Add broccoli and red pepper, and cook, covered, about 6 minutes or until vegetables are tender-crisp, stirring occasionally. In 2-C. glass measuring C., mix 1 C. water with fish sauce, ginger, brown sugar, cornstarch, garlic, and remaining 1 T. soy sauce. Return tofu to skillet and add carrots. Stir soy-sauce mixture and add to skillet; heat to boiling. Boil 1 minute, gently stirring. Stir in lime juice. Serve over rice.

4 servings
425 calorie
11 g total fat
6 g fiber