Crispy Butternut Wontons with Spicy Tomato Sauce

Crispy Butternut Wontons with Spicy Tomato Sauce

Sauce:
1 1/2 tsp. Olive Oil
1 1/2 C. thinly sliced Leek (2 medium)
1 clove Garlic, minced
1/4 tsp. crushed Red Pepper
1/8 tsp. Salt
1/8 tsp. Pepper
1 14.5oz. can Whole Tomatoes, undrained and chopped
1 3″ Orange Rind Strip
1 Bay Leaf
1 fresh Tarragon Sprig

Wantons:
1 small Butternt Squash (about 1 1/2 lb)
1/2 C. Water
1/2 C. RIcotta Cheese
3 T. Parmesan Cheese
2 T. Dry Breadcrumbs
1/4 tsp. each Pepper and Salt
1/8 tsp. Nutmeg
1 tsp. Water
1 lg. Egg, lightly beaten
24 Wanton Wrappers
Cooking Spray

To prepare sauce, heat oil in a large nonstick skillet over medium heat. Add leek and garlic; cook 8 minutes or until tender, but do not brown, stirring frequently. Increase heat to medium high. Add remaining sauce ingredients; bring to a boil. Reduce heat to low and simmer 15 minutes or until thick. Discard rind, bay leaf and tarragon. Preheat oven to 375. To prepare wontons, cut the squash in half lengtheise; discard seeds and membrane. Place the squash halves, cut sides cut, in a 2 quart baking dish; add 1/2 cup water. Bake for 45 minutes or until squash is tender when pierced with a fork; cool. Scoop out pulp to measure 1 cup, reserve the rest for another use. Combine 1 cup pulp, ricotta and the next 5 ingredients, stirring until well combined. Combine 1 tsp. water and egg, stirring with a whisk. Working with 1 wrapper at a time (cover remaining with a damp towel to keep moist), spoon about 2 tsp. squash mixture into center of each wrapper. Brush edges with egg wash and bring opposite corners up to form triangle. Press edges to seal. Repeat with remaining wrappers and squash mixture. Place the wontons on a large baking sheet coated with cooking spray, and brush lightly with remaining egg mixture. Bake at 375 for 17 minutes, or until golden and crisp. Serve with sauce.

Yield: 8 servings
Serving Size: 3 Wontons & 3 T. Sauce

Calories: 157
Fat: 4.6g
Fiber: 2g

Roasted Squash Soup with Turkey Croquettes

Roasted Squash Soup with Turkey Croquettes

Soup:
2 lb. Butternut, Kabocha or Pumpkin
1 T. Honey
1/4 tsp. each salt and pepper
1 tsp. Canola Oil
3/4 C. finely chopped Onion
1/2 C. finely chopped Carrot
1/4 C. finely chopped Celery
3 cloves Garlic, minced
4 C. Chicken Broth
1 C. 2% Milk
Dash Pepper

Croquettes:
2 C. leftover cooked Turkey, finely chopped
1 3/4 C. Panko Breadcrumbs, divided
2 T. 2% Milk
1 1/2 tsp. fresh Sage
1/2 tsp. Salt
Dash Pepper
1 Large Egg, lightly beaten
1 Egg White
2 1/2 T. Canola Oil, divided

Preheat oven to 400 degrees. To prepare soup cut squash in half lengthwise. Discard seeds and membrane. Place squash, cut sides up, on a foil lined baking sheet. Drizzle with honey, sprinkle with 1/4 tsp. salt and pepper. Bake at 400 degrees for 1 hour or until very tender; cool. Scoop out squash with a spoon, discard rind. Heat 1 T. oil in a saucepan over medium high heat. Add onion, carrot, celery and garlic. sauté 10 minutes or until tender. Remove 3/4 C. vegetables and set aside. Add broth to pan; cook over medium heat 12 minutes. Stir in squash. Reduce heat; simmer 15 minutes. Place soup in food processor; process until smooth. Add 1 cup milk, 1/2 tsp. salt and dash of pepper, set aside. To prepare croquettes, combine reserved vegetables, turkey, 1/4 cup breadcrumbs and next 6 ingredients. Cover and refridgerate 30 minutes or until firm. Shape into 12 (1″ thick) patties; press 1 1/2 C. Breadcrumbs onto patties. Heat 3 3/4 tsp. oil in a nonstick skillet over medium heat. Add six patties and cook 3 minutes on each side until golden brown. Remove croquettes from pan and keep warm. Repeat procedure with reminaing oil and patties. Reheat soup. Divide evenly among 4 bowls, top with croquettes.

Yield: 4 servings
Serving Size: 1 1/2 cups and 3 croquettes

Calories: 602
Fat: 18g
Fiber: 11g

Pumpkin-Carrot Cake

Pumpkin-Carrot Cake

1/2 C. Flour
1/2 C. Whole Wheat Flour
1 tsp. Baking Powder
1/2 tsp. ground Cinnamon
1/4 tsp. Baking Soda
1/4 tsp. Salt
1 Large Egg
1 Large Egg White
1/2 C. packed Brown Sugar
1/2 C. Canned Pumpkin
2 T. Vegetable Oil
2 T. Butter, melted
1 T. grated Orange Rind
3/4 C. Raisins
1/2 C. grated Carrot
1/3 C. dried Cranberries
Cooking Spray
2 T. coarsely chopped Walnuts

Preheat oven to 350 degrees. Lightly spoon flour into dry measuring cups; level with a knife. Combine flours and next 4 ingredients (flours through salt). Place egg and egg white in a large bowl; beat with a mixer at medium speed for 30 seconds. Add brown sugar, pumpkin, oil, butter, and orange rind; beat until well blended. Add flour mixture to pumpkin mixture, stirring just until moist. Stir in raisins, carrot and cranberries. Spoon batter into an 8″ square baking pan coated with cooking spray. Sprinkle with walnuts. Bake at 350 degrees for 25 minutes or until a wooden pick inserted in center comes clean. Cool in pan 10 minutes on a wire rack; remove from pan. Cool completely on wire rack.

Yield: 9 servings
Serving Size: 1 square

Calories: 219
Fat: 6.4g
Fiber: 2.9g

Pumpkin Dip

Pumpkin Dip

3/4 C. (6oz) 1/3 less fat Cream Cheese
1/2 C. packed Brown Sugar
1/2 C. canned Pumpkin
2 tsp. Maple Syrup
1/2 tsp. Cinnamon
24 Apple Slices

Place first 3 ingredients in a medium bowl; beat with a mixer at medium speed until well blended. Add syrup and cinnamon and beat until smooth. Cover and chill 30 minutes. Serve with apple slices.

Yield: 12 servings
Serving Size: 2 T. Dip and 2 Apple Slices

Calories: 107
Fat: 3.2g
Fiber: 1.4g

Pancake Fruit and Cheese Filling

Pancake Fruit and Cheese Filling

2 C. low-fat cottage cheese
1 peach, peeled and diced (mango can be substituted)
1 apple, diced
1 C. diced strawberries
1 medium banana, diced
1 T. honey
1/2 tsp. ground cinnamon
2 to 3 T. fresh lime juice

In a bowl, combine the ingredients and stir until well mixed, taking care not to mash the fruit. Cover and refrigerate until ready to use.

Yield: 4 cups
Serving Size: 1/3 cup

Calories: 59
Fat: 2g
FIber: 0g

Sacramento Sandwich

Sacramento Sandwich

4 slices whole-wheat bread
1/4 C. part-skim ricotta cheese
1 tsp chopped fresh oregano (or 1/2 tsp dried)
1 medium tomato, thinly sliced
1/4 medium avocado, thinly sliced
1/2 lemon
salt and pepper to taste

In a small bowl, blend together ricotta cheese and oregano until smooth. Season lightly with salt and pepper. Spread on bread and top with tomato slices. Cut the sandwiches in half lengthwise. Garnish with an avocado slice and a squeeze of lemon juice on the tomato slices.

Yield: 8 mini open-faced sandwiches
Serving Size: 2 mini sandwiches

Calories: 168
Fat: 8g
Fiber: 2g

High Fiber Pumpkin Muffins

High Fiber Pumpkin Muffins

2 C. Fiber One Bran Cereal
1 C. Skim Milk
1 C. Libby’s Canned Pumpkin
1 tsp. Pumpkin Pie Spice
1 tsp. Cinnamon
1/4 C. Egg beaters
1/4 C. Brown Sugar
1/4 C. Splenda Artificial Sweetener
1 1/4 C. Self-rising flour
2 tsp. Baking Powder
1/2 tsp. Salt

Preheat oven to 350 degrees and spray muffin tin (12) with cooking spray. Mix together cereal and milk and let stand for 5-10 minutes. Mix all wet ingredients well. Combine all dry ingredients together and blend into wet ingredients. Divide batter into 12 muffin C.. Bake at 350 degrees for about 20 minutes.

Yield: 12 Muffins
Calories: 97
Fat: .7g
FIber: 6.2g

Sautéed Grape Tomatoes

Sautéed Grape Tomatoes

1 T. olive oil
2 C. grape tomatoes
1 scallion, green part only, chopped
1/4 tsp. salt
1 T. white balsamic vinegar or 1 T. white wine vinegar plus 1/4 tsp. sugar
1/4 tsp. freshly ground pepper

Heat the olive oil in a large sauté pan over high heat. Add the tomatoes and sauté 2 minutes. Add the scallion and cook another minute or until the tomatoes look slightly pulpy. Remove from heat and place in a bowl. Add vinegar, salt and pepper. Set aside 5 minutes for flavors to blend. Serves 4.

Tempeh Pot Stickers

Tempeh Pot Stickers

1 T. cornstarch
1 lb. frozen spinach, thawed
1 T. reduced-sodium soy sauce
1/4 tsp. chili sauce
2 tsp. peeled and minced fresh gingerroot
1/4 C. finely chopped scallions
1/2 lb. tempeh, crumbled

Sauce:
1/2 C. water
1 tsp. low-sodium worcestershire sauce
1/2 tsp. chili sauce
1/4 tsp. sugar
2 tsp. grated orange rind,orange part only

32 wonton skins
2 T. canola oil

Lightly dust a large baking sheet with the cornstarch and set aside. Squeeze any excess moisture from the thawed spinach. Combine the soy sauce, chili sauce, and gingerroot in a bowl and mix well. Add the spinach, scallions, and tempeh and again mix well. Combine all the sauce ingredients in a small bowl, mix well, and set aside. Separate the wonton skins. Place 1 T. of the pot-sticker mixture onto each of the wonton skins. To form into pot stickers, bring the 4 corners of the wonton skins into the center, overlapping to cover the filling and form a ball. Place the ball, fold side down, in the soft hollow of your hand between your thumb and index finger. Squeeze your hand gently to form and seal each pot sticker. Place the finished pot stickers on the prepared baking sheet and refrigerate for at least 1 hour. (The recipe can be assembled to this point several hours in advance and refrigerated until cooking time.) To cook the pot stickers, heat the oil in a large non-stick skillet over medium-high heat. Add the pot stickers and cook until the bottoms are golden brown. Carefully turn each pot sticker over to brown the other side. Pour the sauce over the pot stickers, cover, and steam for 3 minutes. Remove the cover and continue cooking until all the sauce is completely absorbed.

Makes 4 servings
Serving Size: 8 Pot Stickers

Calories: 190
Fat: 6g

Honey Bran Muffins

Honey Bran Muffins

1 1/4 C. whole wheat pastry flour
1/2 C. oatmeal
1 C. oat bran
1/4 C. honey
1 tsp. baking powder
1 tsp. baking soda
3/4 tsp. ground cinnamon
1/4 tsp. nutmeg
2 slightly beaten eggs
2/3 C. buttermilk
1/2 C. raisins
1/4 C. oil

Spray muffin pan with vegetable cooking spray or line with paper baking cups. Stir together all dry ingredients. Combine eggs, buttermilk, honey and oil. Add egg mixture to flour mixture; stir until moistened. Fold in raisins. Fill muffin pan 2/3 full. Bake in a 400 degree F oven for 15-20 minutes.

Yield: 12 Muffins
Serving Size: 1 Muffin

Calories: 165
Fat: 6g
Fiber: 4g

Tiramisu

Tiramisu

Cake:
10 large egg whites
1 pinch cream of tartar
2/3 C. raw cane sugar (Turbinado)
1 C. unbleached all-purpose flour, sifted

Filling:
3 C. fat-free cottage cheese, pureed in food processor until smooth
21/2 C. reduced-fat cream cheese
11/4 C. raw cane sugar (Turbinado)
1/3 C. fat-free milk
1 package (1 T.) unflavored gelatin powder
2 T. dark rum
2 T. Marsala wine
2 tsp. Kahlua coffee liqueur

Espresso Syrup:
2 T. corn syrup
1/2 C. espresso
2 T. Kahlua coffee liqueur

Topping:
2 T. unsweetened cocoa powder

Preheat the oven to 375 F. Lightly spray a 10-inch springform pan with cooking spray. Using an electric mixer, beat the egg whites with the cream of tartar until frothy. Gradually add the sugar and continue beating until stiff peaks form. Gently fold the flour into the egg white mixture. Spoon the batter into the prepared cake pan. Bake for 8-10 minutes or until a wooden pick inserted in the center comes out clean. Cool in the pan on a wire rack for 5 minutes; release the spring of the baking pan to prevent the cake from sticking to the sides and cool completely. In a large bowl, beat together the cottage cheese, cream cheese and sugar with an electric mixer. Pour the milk into a small saucepan and sprinkle the gelatin on top. Let stand for about 2 minutes. Stir over medium heat until the gelatin has dissolved completely, about 2 minutes. Quickly stir the milk mixture into the cream cheese mixture and fold in the rum, Marsala and Kahlua; set aside. Combine all the ingredients for the espresso syrup in a small bowl; set aside. Slice the cake in half horizontally. Place one layer in the bottom of the springform pan. Brush with half of the syrup. Smooth half of the filling onto the cake. Place the second cake layer on the filling. Brush with remaining syrup. Top with remaining filling. Refrigerate for at least 4 hours to allow it to set. Dust the top of cake with cocoa powder before serving.

Yield: 16 servings

Calories 220
Fat 7g
Fiber 0g

Marinated Mushroom Salad

Marinated Mushroom Salad

1/2 C. red wine vinegar
1/3 C. water
1/2 tsp. fructose
2 T. canola oil
1 T. finely diced onion
1 T. finely chopped parsley
1/2 tsp. dried oregano,crushed
2 garlic cloves, pressed or minced
1/4 tsp. salt
1/4 tsp. freshly ground
black pepper
3/4 lb. mushrooms, such asoyster, chanterelle, or shiitake
lettuce leaves for serving

Combine all the ingredients, except the mushrooms and lettuce leaves, in a saucepan. Bring to a boil, remove from the heat, and cool for 30 minutes. Clean and slice the large mushrooms, leaving the small ones whole. Place in a non-aluminum bowl. Pour the marinade over the mushrooms and allow to cool to room temperature. Line 8 plates with lettuce leaves. Drain the mushrooms. Arrange 1/4 C. of the mushrooms on each plate.

Yield: 8 servings
Serving Size: 1/4 C.

Calories: 47
Fat: 3.6 g

Caper Dressing

Caper Dressing

1/4 C. rice vinegar
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
1 shallot, finely chopped
1 T. capers, drained and chopped
1 tsp. dijon mustard
1/2 C. water
2 T. canola oil

Combine the vinegar and salt in a bowl and stir until the salt has completely dissolved. Add the remaining ingredients, except the oil, and mix well. Slowly whisk in the oil. Mix well again just before using.

Yield: 1 cup
Serving Size: 2 T.
Calories: 34
Fat: 3.4g

Orange Devil’s Food Cake

Orange Devil’s Food Cake

1 package (18 1/4 oz.) reduced-fat devil’s food cake mix
1 carton (8 oz.) nonfat plain yogurt
1/2 C. orange juice
1/2 C. water
egg substitute equivalent to 2 eggs
2 T. unsweetened applesauce
2 T. grated orange peel
1 tsp. ground cinnamon

Glaze
1 C. confectioners’ sugar
2 T. baking cocoa
2 T. orange juice
1/2 tsp. vanilla extract

In a mixing bowl, combine the first eight ingredients; beat on low speed for one minute, scraping the bowl constantly. Coat a 10 inch fluted tube pan with nonstick cooking spray and dust with flour. Pour batter into pan. Bake at 350 degrees Fahrenheit for 50 to 55 minutes or until a toothpick comes out clean. Cool for 10 minutes before removing to a wire rack to cool completely. Combine the glaze ingredients; drizzle over cake.

Yield: 12 servings
Calories: 243
Fat: 4g
Fiber: 2g

Georgia-Style County Chicken Captain

Georgia-Style County Chicken Captain

1 chicken, cut into 8 pieces, skin removed (about 3 lb.)
2 tsp. curry powder
1/2 tsp. salt
1/4 to 1/2 tsp. cayenne pepper
1 T. olive oil
1 medium onion, cut into thin wedges
2 cloves garlic, minced
1 large green bell pepper, cut into 1 inch pieces
1 14- to 15-oz. can diced tomatoes with juice
1/4 C. dried currants or raisins
1/2 tsp. dried thyme
2 T. sliced almonds

Sprinkle the chicken pieces with curry powder, salt, and cayenne. Heat the oil in a large nonstick skillet. Brown the chicken in oil on all sides, about 10 minutes. Remove and set aside. sauté the onion and garlic in the same skillet for 3 minutes. Add the green pepper, tomatoes with liquid, currants, and thyme. Bring to a boil. Return the chicken to the skillet; reduce the heat. Cover and simmer until the chicken is tender, about 15 minutes, spooning the juices over the chicken occasionally. While the chicken is cooking, heat the almonds in a small skillet over medium heat for about 3 minutes, until slightly browned and fragrant. Sprinkle the dish with toasted almonds at serving time.

Yield: 4 servings
Serving size: 2 pieces (1/4 chicken), 1/4 Vegetables and 1/2 T. Almonds

Calories: 328
Fat: 13g
Fiber: 3g

Tomato Alphabet Soup

Tomato Alphabet Soup

2 T. Butter
1 C. chopped Onion
1 C. chaopped Carrot
1/3 C. chopped Celery
1 1/2 C. Vegetable Broth
1 tsp. dried Basil
1/4 tsp. Pepper
1 28oz. can Diced Tomatoes, undrained
2 C. cooked Alphabet Pasta (about 1 cup uncooked), divided
1 C. 2% Milk

Melt the butter in a saucepan over medium-high heat. Add onion, carrot, and celery; sauté 4 minutes or until tender. Add broth, basil, pepper and tomatoes, bring to a boil. Reduce heat and simmer 15 minutes. Stir in 1/2 C. pasta. Remove from heat; let stand 5 minutes. Place half of tomato mixture in a blender and process until smooth. Pour pureed soup into a large bowl. Repeat procedure with remaining tomato mixture. Return pureed soup to pan; stir in remaining pasta and milk. Cook over medium-high heat 2 minutes or until fully heatedm stirring frequently (do not boil).

Yield: 6 servings
Serving Size: 1 cup

Calories: 175
Fat: 5.2g
Fiber: 4g

Grilled Shrimp & Plum Skewers with Sweet Hoisin Sauce

Grilled Shrimp & Plum Skewers with Sweet Hoisin Sauce

12 jumbo shrimp peeled & deveined (about 1 pound)
3 plums quartered,
2 T. minced peeled fresh ginger
1 T. olive oil
1/2 tsp. salt
1/2 tsp. white or black pepper

Sweet Hoisin Sauce
1/3 cup bottled hoisin sauce
1/4 cup rice vinegar
2 T. sherry
2 T. ketchup
1 T. brown sugar
1/2 tsp. five-spice powder

1/4 cup (11/2- inch) julienne – cut green onions (optional)
1 lime quartered (optional)

To prepare hoisin sauce: Combine all the ingredients in a small bowl. Prepare grill. Toss shrimp, plums, ginger, olive oil, salt and pepper in a large bowl. Thread 3 shrimp and 3 plum sections alternately onto each of 4 (10-inch) skewers. Spoon 1/2 cup Sweet Hoisin Sauce into a cup; place remaining sauce in a serving bowl. Place kebabs on a grill rack coated with cooking spray; cook for 4 minutes. Turn kebabs, and brush with about 1/4 cup sauce. Cook 4 minutes, Turn the kebabs; brush with about 1/4 cup sauce. Cook 2 minutes, turning once. Serve remaining 1/2 cup sauce as a dipping sauce. Garnish with onions and lime wedges if desired.

Yield: 4 servings
Servings size: 1 kebab and about 2 T. sauce

Calories: 220
Fat: 6.4g
Fiber: 1.5g

Pizza Bread Sticks

Pizza Bread Sticks

1 package (1/4 oz.) active dry yeast
3/4 C. warm water (105°F to 115°F)
2-1/2 C. all-purpose flour
1/2 C. (2 oz.) shredded part-skim mozzarella cheese
1/4 C. (1 oz.) shredded Parmesan cheese
1/4 C. chopped red bell pepper
1 green onion with top, sliced
1 medium clove garlic, minced
1/2 tsp. dried basil leaves
1/2 tsp. dried oregano leaves
1/4 tsp. salt
1/4 tsp. red pepper flakes (optional)
1 T. olive oil

Preheat oven to 400°F. Spray 2 large nonstick baking sheets with nonstick cooking spray; set aside. Sprinkle yeast over warm water in small bowl; stir until yeast dissolves. Let stand 5 minutes or until bubbly. Meanwhile, place all remaining ingredients except oil in food processor; process a few seconds to combine. With food processor running, gradually add yeast mixture and oil. Process just until mixture forms a ball. (Add an additional 2 T. flour if dough is too sticky.) Transfer dough to lightly floured surface; knead 1 minute. Let dough rest 5 minutes. Roll out dough with lightly floured rolling pin to form 14X8-inch rectangle; cut dough crosswise into 1/2-inch-wide strips. Twist dough strips; place on prepared baking sheets. Bake 14 to 16 minutes or until lightly browned.

Yield: 14 servings
Calories 112
Fat: 2g
Fiber: 1g

Honolulu Country Club Hoisin Chicken

Honolulu Country Club Hoisin Chicken

3 pounds boneless skinless chicken thighs
Marinade:
1-1/2 oz. fermented black beans (about 4 T.)
1 cup Bar-B-Que Sauce
7 oz. honey (1/2 cup plus 4 tsp.)
4 oz. hoisin sauce (1/3 cup plus 1 T.)
4 T. soy sauce
2 T. sesame oil
2 tsp. minced garlic
1 tsp. Asian chile paste

Mash black beans with Bar-B-Que Sauce. Add remaining marinade ingredients, then blend slightly in food processor. Makes about 1-3/4 cups sauce. Marinate chicken in mixture overnight, then broil chicken over charcoal.

Yield: 16 servings
Serving Size: 4oz. skinless thigh meat
Calories: 180
Fat: 6g

Grilled Five Spice Steak

Grilled Five Spice Steak

1/2 C. soy sauce
2 T. minced fresh ginger
2 T. minced garlic
1 T. vegetable oil
2 T. red pepper flakes
2 tsp. five-spice powder
2-1/2 lb. beef top round steak, 1-1/2 inches thick
1 T. cider vinegar

Make Marinade: Combine all marinade ingredients in shallow dish. Add meat to Marinade, turning to coat. Cover and refrigerate overnight. One hour before grilling, remove steak from refrigerator. Heat grill. Remove steak from marinade; discard marinade. Grill steak over medium* heat 12 to 15 minutes per side for medium rare (145 degrees F). Let stand 10 minutes. Slice very thin across the grain. Note: To test for medium heat, you should be able to hold your hand over the coals at the height of the food for 4 seconds before you have to pull away.

Makes 10 servings.
calories: 195
total fat: 9g

Foil-Grilled Italian Potatoes

Foil-Grilled Italian Potatoes

3 medium russet potatoes, about 1 pound total, unpeeled and scrubbed
2 tsp. Olive oil
1/4 tsp. crushed dried thyme
1/4 tsp. crushed dried oregano
1/8 tsp. crushed dried rosemary
1/8 tsp. garlic powder
1/8 tsp. paprika
2 T. freshly grated Parmesan cheese

Cut a 14-inch square sheet of heavy-duty aluminum foil. Cut potatoes lengthwise into eighths and lay in center of the foil. Drizzle potatoes with olive oil. In a small bowl, combine thyme, oregano, rosemary, garlic powder, and paprika. Sprinkle over potatoes and toss gently to coat evenly. Wrap and seal foil securely with tight double folds. Place on grill about 4 to 6 inches from source of heat over medium-hot coals. Cook 30 to 40 minutes until potatoes are tender. Open packet and stir gently. Sprinkle with cheese. Close packet and continue to grill another 3 to 5 minutes, until cheese melts. Serve hot.

Yield: 4 servings
Calories: 125
Fat: 3g
Fiber: 2g

Marinated & Grilled Top Round

Marinated & Grilled Top Round

5 large garlic cloves, chopped
3 T. olive oil
2 T. balsamic vinegar
2 T. sherry vinegar
3/4 tsp. salt
1/2 tsp. freshly ground pepper
1/2 C. thinly sliced fresh basil leaves
1 2lb. beef top round steak (about 1-1/2 inches thick)
Fresh parsley sprigs, for garnish

Combine all ingredients except steak and parsley in a shallow baking dish. Add steak, turn several times. Cover and marinate in the refrigerator 30 minutes or up to 24 hours. Heat grill. Remove steak from marinade, letting excess marinade and garlic drip back into pan. (Do not discard marinade.) Grill steak 6 minutes, turn and brush with some of marinade and pieces of garlic. Grill 5 minutes. Turn steak again and grill 3 to 6 minutes more, until an instant-read thermometer reaches 140 degrees F when inserted in center of steak for medium-rare. Transfer steak to cutting board, let stand 5 minutes before slicing. Garnish with parsley if desired.

Yield: 8 servings
Calories: 230
Fat: 13g
Fiber: 0g

Thai Peach Salad

Thai Peach Salad

1 T. Brown Sugar
1 T. minced or grated fresh Ginger
1 large Garlic Clove, minced
4 tsp. freshly squeezed Lime Juice
1 tsp. Soy Sauce
1 tsp. hot Chili-Garlic Sauce
1/4 tsp. Salt
2 T. Vegetable oil
1 T. Sesame oil
4 Peaches
2 Red Bell Peppers
8 cups mixed Salad Greens
1/2 cup fresh Cilantro (optional)

In medium bowl, stir together sugar, ginger, garlic, lime juice, soy sauce, chili-garlic sauce and 1/4 tsp. salt. Whisk in vegetable and sesame oils. Use right away or leave at room temperature up to half a day or refrigerate up to 3 days. Just before serving, peel peaches. Halve, remove pits and thinly slice. Place in bowl. Quarter peppers and remove seeds. Thinly slice and add to peaches. Whisk dressing, pour over peach mixture and gently stir until coated. Toss in large salad bowl with greens and cilantro (if desired). Taste and add more salt, if needed.

Yield: 6 servings
Calories: 75
Fat: 4g
FIber: 2g

Chive Buttermilk Biscuits

Chive Buttermilk Biscuits

2 C. all purpose flour
1 T. baking powder
1/2 tsp. sugar
1/4 tsp. baking soda
1/4 tsp. salt
3 T. chopped fresh chives
3 T. margarine
3/4 C. plus 1 T. nonfat buttermilk
1/4 tsp. paprika

Combine first 6 ingredients in a medium bowl; cut in margarine with a pastry blender until mixture resembles carse meal. Add buttermilk, stirring just until dry ingredients are moistened. Sprinkle 1 T. flour evenly over work surface. Turn dough out onto floured surface, and knead 10 or 12 times. Roll dough 1/2 inch thick and cut into rounds with 2 inch biscuit cutter. Place rounds on ungreased baking sheet and sprinkle with paprika. Bake at 425*F for 10 to 12 minutes or until golden.

Yield: 21 Biscuits
Serving Size: 1 Biscuit

Calories: 60
Fat: 2g
FIber: .5g

Lemon-Cranberry Bars

Lemon-Cranberry Bars

1/2 cup frozen lemonade concentrate, thawed
1/2 cup spoonable sugar substitute
1/4 cup margarine
1 egg
1-1/2 cups all-purpose flour
2 tsp. grated lemon peel
1/2 tsp. baking soda
1/8 tsp. salt
1/2 cup dried cranberries

Preheat oven to 375 deg F. Lightly coat 8″ square baking pan with nonstick cooking spray; set aside. Combine first 4 ingredients in medium bowl; mix well. Add next 4 ingredients; stir well. Stir in cranberries; pour into prepared pan. Bake 20 min. or until light brown. Cool completely in pan on wire rack.

Yield: 9 Squares
Calories: 184
Fat: 5.3g
FIber: 1g

Sun Dried Tomato Breadsticks

Sun Dried Tomato Breadsticks

2 C. flour
1/2 tsp. salt
1 1/2 tsp. yeast
1 tsp. honey
1 tsp. olive oil
2/3 C. hot water
6 sun-dried tomato halves, reconstituted according to package directions
1 T. skim milk
2 tsp. poppy seeds

Drain and chop sun dried tomatoes; set aside. Place the flour, salt and yeast in a food processor bowl. With processor running, add honey and olive oil, and gradually pour in the water. Stop adding water as soon as the dough starts to stick together. Process for another minute. Transfer dough to a lightly floured surface and knead 3 or 4 minutes, or until smooth and elastic. Knead in the chopped tomato pieces. Form dough into a ball and spray with nonstick cooking spray. Place in a bowl and let sit for 5 minutes. Preheat oven to 300*F. Divide dough into 16 pieces. Roll each piece into an 11 inch long stick. Place each stick on a baking pan which has been sprayed with nonstick cooking spray. Let rise for 15 minutes. Brush dough sticks with milk and sprinkle with poppy seeds. Bake for about 30 minutes, or until done and lightly golden brown. Place on a wire rack to cool.

Yield: 16 servings
Serving Size: 1 Breadstick

Calories: 67
Fat: 1g
Fiber: 1g

Nutty Chicken FIngers

Nutty Chicken FIngers

1/3 cup corn flake crumbs
1/2 cup pecans – finely chopped
1 T. dried parsley
1/8 tsp. garlic powder
12 oz. chicken breast halves without skin – cut in 1″ slices
2 T. milk

Preheat oven to 400 degrees F. In a shallow dish combine cornflake crumbs, pecans, parsley, salt. and garlic powder. Dip chicken in milk, then roll in crumb mixture. Place in a 15x10x1 inch baking pan. Bake until no longer pink in the middle (8 minutes).

Yield: 5 Servings
Calories: 124

Chunky Red Pepper Soup with Avocado Toast

Chunky Red Pepper Soup with Avocado Toast

4 large red sweet peppers
1 tsp. olive oil
1/2 C. finely chopped onion
4 roma tomatoes, peeled, seeded, and chopped
4-5 C. reduced sodium chicken or vegetable broth
1/8 tsp. salt
1/8 tsp. fresh ground black pepper
1 T. balsamic vinegar

Avocado Toast:
6 bias cut slices (1/4 inch each) French baguette loaf
1 T. roasted garlic paste
1 ripe avocado, peeled and sliced
1/8 tsp. salt
1 T. lime juice

To roast the peppers: Preheat oven to 425*F. Remove stems, seeds, and membranes from peppers. Place peppers, cut side down, on a lightly oiled baking sheet. Roast 20 to 25 minutes or till skins char and blister. Remove from heat. Wrap peppers in foil and let stand 15 minutes or until cool. Peel off skin. Use immediately or refrigerate up to several days. Heat the one tsp. of olive oil in a large saucepan over medium heat. Cook and stir onion in oil for 2 minutes, or till soft. Add peppers, tomatoes, broth, salt, pepper, and vinegar. Bring just to boiling. Reduce heat; simmer uncovered for 10 minutes, stirring occasionally. Cool slightly. Transfer half of mixture to a blender container or food processor bowl. Process until smooth. Return mixture to saucepan and stir well. Heat thoroughly. To make Avocado Toast: Preheat broiler. Toast bread slices under broiler until lightly browned, turning once. Remove from oven. Spread each piece of toast with about 1/2 tsp. roasted garlic paste; set aside. Toss avocado slices with lime juice and salt. Arrange several slices of avocado on each piece of toast and garnish with a fresh basil leaf, if desired.

Yield: 6 servings
Serving Size: About 1 C. Soup + 1 Avocado Toast

Calories: 158
Fat: 6g
Fiber: 5g

ABC Bagel Sandwich

ABC Bagel Sandwich

1 medium apple, cut into 16 wedges
1 tsp. brown sugar
1/4 C. light cream cheese
2 plain bagels, split and toasted
1/4 C. lowfat shredded cheddar cheese
2 slices lean canadian bacon, sliced in strips
2 T. chopped green onion

Preheat oven to 425 degrees. Place a non stick skillet coated with cooking spray over medium high heat until hot. Add apple and sugar. Sauté about 3 minutes. Remove from heat. Spread one T. cream cheese over each bagel-half. Top each half with 4 apple wedges. Sprinkle each with cheese and bacon. Bake at 425 degrees for 5-8 minutes. Remove from oven and sprinkle with green onions.

Yield: 4 Servings
Serving Size: 1 Bagel Half

Calories: 176
Fat: .8g
Fiber: 1.5g

Hoisin Tofu Stir Fry

Hoisin Tofu Stir Fry

Sauce:
1/3 cup hoisin sauce
2 T. Chinese rice wine or dry sherry
1 T. sesame oil
1 T. tamari

Stir-Fry:

2 T. vegetable oil
1 pound extra-firm tofu, sliced, pressed/patted very dry, then cut into 2×1/2-inch logs
6 garlic cloves, minced
1/8 tsp. crushed red pepper
1 red bell pepper, cut into 3×1/2-inch strips
1 bunch broccoli, cut into small florets, stalks peeled and sliced (about 5 cups)
1/2 cup walnut halves
1/3 cup water

Combine sauce ingredients in a small bowl and set aside. Heat oil in a wok or large skillet over high heat until hot but not smoking. Make sure tofu is patted very dry to prevent sticking. Add tofu to wok and stir-fry until lightly golden. Transfer tofu to a platter and reduce heat to medium-high. Add a tsp of oil to the wok. Add garlic and crushed red pepper flakes and cook 1 minute. Stir in red bell pepper, broccoli and walnuts and toss to coat with the garlic. Pour in water, toss vegetables, then cover the pan. Cook 5 minutes or until vegetables are tender but crunchy. Stir in tofu, then pour on the sauce mixture. Stir-fry 1 minute or until the sauce coats everything and is thickened. Serve on rice.

Yield: 8 servings
Calories: 271
Fat: 11.5g
Fiber: 4g

Almond Chicken

Almond Chicken

1/3 C. lemon juice
3 T. Dijon mustard
2 garlic cloves, minced
1 T. olive oil
1/2 tsp. white pepper
4 skinned and boned chicken breast halves
1 tsp. olive oil
1 can (14 oz) reduced-sodium fat-free chicken broth
1 tsp. cornstarch
3 T. water
3 T. orange marmalade
1 T. light margarine
1/2 tsp. salt
1/2 tsp. freshly ground black pepper
1/4 tsp. dried crushed red pepper
2 T. chopped fresh parsley
1/4 C. sliced almonds, toasted

Combine lemon juice, mustard, garlic, olive oil and white pepper. Pour into a shallow dish, and reserve 1/4 C. of the mixture. Add chicken to the dish; cover and marinate in refrigerator for one hour. Remove chicken from the marinade and discard any remaining marinade in dish. Put 1 tsp. of oil into a nonstick skillet and place over medium high heat. Add chicken to skillet and cook 8 minutes on each side, or until done. Remove chicken from skillet. Add the reserved broth mixture to the skillet and stir to mix with chicken drippings. Combine cornstarch and cold water, then add to the broth mixture. Bring to a boil, stirring constantly, for 1 minute. Stir in marmalade, margarine, salt, black and red peppers. Place chicken back in skillet and turn to coat. Sprinkle with parsley and almonds to serve.

Yield: 4 servigns

Calories: 264
Fat: 12g
Fiber: 1g

Shrimp and Shiitake cakes

Shrimp and Shiitake cakes

For the citrus coulis:

1 cup fresh orange juice
1/4 cup fresh lime juice
1/4 cup fresh lemon juice
1/4 cup fresh grapefruit juice
3 T. sweet chili garlic sauce
1/4 cup rice wine vinegar
1/4 cup low-sodium soy sauce

For the shrimp and shiitake cakes:

2 T. vegetable oil
2 minced shallots
1 tsp. minced fresh ginger
1/2 pound shiitake mushrooms, stemmed and diced
Salt and pepper to taste
1 pound shrimp, peeled, deveined and diced
2 T. finely chopped green onion
1 T. finely chopped fresh mint
1 T. finely chopped fresh cilantro
1 T. finely chopped fresh basil
1/4 cup rice flour
1 T. butter, melted

5 C. Mixed Greens, Julienned Carrots & Julienned Cucumber
Sunflower or Diakon Sprouts can be added to the salad, if available

To make the coulis: In a blender or large bowl, combine orange, lime, lemon and grapefruit juices. Add chili garlic sauce, vinegar and soy sauce and pulse to combine. To make the cakes: Preheat oven to 350 degrees. In a sauté pan over medium high heat, add oil. Add shallots and ginger and sauté until softened. Add shiitakes and sauté until tender. Sprinkle with salt and pepper. Remove to a plate and let cool. In a large bowl, combine shrimp, green onion, mint, cilantro, basil and cooled mushroom mixture. Add the flour and stir until incorporated. If using cooking rings, brush lightly with butter. Lightly brush a baking sheet with remaining butter. Divide the shrimp mixture and fit into rings or shape by hand into cakes and place on baking sheet. Bake for 4 to 8 minutes, or until shrimp cake turns opaque. Toss salad with enough coulis to lightly coat. Arrange lettuce on plates, tops with warm cakes and drizzle each with coulis.

Yield: 5 servings
Calories: 370
Fat: 10g
Fiber: 8g

Spicy Shrimp and Peanut Noodle Salad

Spicy Shrimp and Peanut Noodle Salad

Peanut Sauce:
2 garlic cloves minced
2 tsp. minced peeled fresh ginger
3 T. natural chunky peanut butter
2 T. tamari soy sauce
2 T. rice wine vinegar
2 T. water
2 T. sesame oil
1-2 tsp. chili garlic sauce

Salad:
1 lb. peeled cooked medium shrimp
1 C. julienned red pepper
1 C. julienned carrots
1/4 lb. snow peas, trimmed and cut in half
1 C. sliced green onions
1/4 C. fresh cilantro, chopped
4 C. cooked whole-wheat spaghetti or soba noodles
chopped peanuts (optional)

Whisk together the sauce ingredients in a small bowl and set aside. Combine the remaining ingredients in a large serving bowl, add the peanut sauce and toss gently to mix. Sprinkle with chopped peanuts if desired. Serve at room temperature.

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

Calories 337
Fat: 10.9g
Fiber: 6.8g

Glazed Lemon Pepper Chicken with Baby Potatoes

Glazed Lemon Pepper Chicken with Baby Potatoes

4 skinless, boneless chicken breasts
4 T. honey
finely grated lime zest and juice of 1 lemon
2 garlic cloves, crushed
1 T. Dijon mustard
2 tsp. freshly ground black pepper
1 lb baby salad potatoes

Slash each chicken breast two or three times with a sharp knife. In a shallow dish, mix the honey, lemon zest and juice, garlic, mustard and black pepper. Add the chicken and turn to coat. Leave to marinate for at least 30 minutes or preferably overnight. Preheat oven to 425*F (220*C). Arrange the potatoes and chicken in a single layer in a shallow sided roast pan and pour any excess marinade on top. Roast for 25 to 30 minutes or until the potatoes are tender and the chicken is cooked. Serve with pan juices.

Yield: 4 Servings
Serving Size: 1 Chicken Breast + 1/4 Potatoes in glaze

Calories: 339
Fat: 3g
Fiber: 2g

La Bamba Casserole

La Bamba Casserole

1 (5.25-ounce) can whole green chiles, drained
Cooking spray
1 pound ground turkey breast
1 cup chopped onion
2 tsp. chili powder
1/2 tsp. ground cumin
1/4 tsp. salt
2 garlic cloves, minced
1 (10-ounce) can diced tomatoes and green chiles, undrained
2 cups frozen whole-kernel corn, thawed
1 (16-ounce) can fat-free refried beans
1-1/2 cups (6 oz.) shredded cheddar cheese
1 cup chopped tomato
1/2 cup chopped green onions

Preheat oven to 375 degrees. Cut green chiles in half lengthwise. Arrange chiles in a single layer in an 8-inch square baking dish coated with cooking spray. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add turkey, onion, chili powder, cumin, salt, and garlic; sauté 5 minutes, stirring to crumble. Add diced tomatoes; cook 5 minutes or until liquid evaporates. Spoon turkey mixture over chiles. Top with corn. Carefully spread beans over corn. Sprinkle cheese over beans. Bake at 375 degrees for 30 minutes. Let stand 5 minutes; top with chopped tomato and green onions.

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

Calories: 344
Fat: 10.7g
Fiber: 7.4g

Lemon Fried Chicken

Lemon Fried Chicken

1/4 C. flour
1 tsp. salt
1 tsp. pepper
1/4 tsp. paprika
6 boneless, skinless chicken breast halves
2 T. Brummel and Brown Yogurt Spread (margarine)
1/2 T. minced garlic
1 large lemon, juiced
1 large lime, juiced
2 C. fresh sliced mushrooms
1 green onion, sliced
1/4 C. white wine, optional

Mix flour, salt, pepper and paprika in plastic bag. Add chicken three pieces at a time and shake well to coat. Brown chicken in skillet in melted yogurt spread (or margarine). When browned, add garlic and juice. When juice is almost gone add mushrooms and sauté for approximately 5 minutes. Add green onions and wine, if desired and cook approximately 15 minutes, until chicken is no longer pink and mushrooms have browned. Serve with rice or fresh vegetables.

Yield: 6 Servings

Calories: 165
Fat: 3g
Fiber: 1g

BBQ Chicken Pizza

BBQ Chicken Pizza

(12 inch) pre-baked pizza crust
1 C. spicy barbeque sauce
2 skinless boneless chicken breast halves, cooked and cubed
1/2 C. chopped fresh cilantro
1 C. sliced pepperoncini peppers
1 C. chopped red onion
2 C. shredded Colby-Monterey Jack cheese

Preheat oven to 350 degrees F (175 degrees C). Place pizza crust on a medium baking sheet. Spread the crust with barbeque sauce. Top with chicken, cilantro, pepperoncini peppers, onion, and cheese. Bake in the preheated oven for 15 minutes, or until cheese is melted and bubbly.

Servings Per Recipe: 8 amount
Calories 386
Total Fat 16.1g
Fiber 1.7g

BBQ Chicken Pizza Too

BBQ Chicken Pizza Too

1 T. honey
1 cup warm water
2 tsp. active dry yeast
3 cups all-purpose flour
1 tsp. salt
10 oz. chicken breast – boned and skinned
1 T. olive oil
2 T. barbecue sauce
1/2 cup barbecue sauce
2 cups Gouda cheese
1/4 small red onion – sliced into rings
2 T. cilantro

To make the dough: In a small bowl, dissolve the honey in the warm water. Sprinkle the yeast over the water and stir until it dissolves. Let the yeast mixture stand for 5 minutes, until a layer of foam forms on the surface. In a large bowl, combine the flour and the salt. Make a well in the center of the flour mixture and pour the olive oil and the yeast mixture. Stir the flour into the wet ingredients, until all the flour is incorporated. If its too dry, add more water. On a lightly floured surface, knead the dough for 15 minutes, until it is smooth and elastic. Shape the dough into a ball and put in in a well-oiled bowl. Cover with a moist towel and let rise in a warm place until double in bulk (about 1 1/2 hours). One hour before baking the pizzas, start preheating the oven with pizza stones inside at 500 degrees F.

For the Chicken: In a large frying pan, heat the olive oil on medium high heat. add chicken pieces. saut until cooked (6 minutes). Chill. Coat chicken with 2 T. barbecue sauce. Set aside in the refrigerator.

For the Pizza: Punch the dough down, and divide into 4 equal portions. Roll out each portion into an 6-8 inch flat circle. Spread 1/4 cup barbecue sauce over the surface of the dough. Distribute 1/2 of the cheese over the sauce. Distribute 1/2 of the chicken over the cheese. Place half of the onion rings over the chicken pieces. Place the pizza in the oven (on top of pizza stones). Bake until crust is crispy and cheese is bubbling (8-10 minutes). Remove pizzas from the oven and sprinkle each with 1/2 of the cilantro.

Calories: 1451 Calories

Quick-and-Easy Pizza Crust

Quick-and-Easy Pizza Crust

2 cups bread flour
1/2 tsp. salt
1/2 tsp. sugar
1 package quick-rise yeast
3/4 cup warm water (120 to 130 degrees)
1 T. olive oil
Cooking spray
2 T. cornmeal

Combine first four ingredients in a large bowl; make a well in center of mixture. Combine water and oil; add to flour mixture. Stir until mixture forms a ball. Turn dough out onto a lightly floured surface; knead until smooth and elastic (about 10 minutes). Place the dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85 degrees), free from drafts, 45 minutes or until doubled in bulk. Punch dough down; divide in half. Cover and let dough rest 10 minutes. Working with one portion at a time (cover remaining dough to keep from drying), roll each portion into a 10-inch circle on a lightly floured surface. Place dough on two baking sheets, each sprinkled with 1 T. cornmeal.

YIELD: 2 (10-inch) pizza crusts (serving size: 1 crust)

Calories: 603
Fat: 9.7g
Fiber: 1.4g

Pizza Margherita

Pizza Margherita

2 tsp. olive oil
1/8 tsp. salt
1/8 tsp. pepper
1/4 cup thinly sliced fresh basil
2 T. chopped fresh oregano
2 (10-inch) Quick-and-Easy Pizza Crusts
Cooking spray
4 plum tomatoes, thinly sliced (about 1/2 pound)
1 cup (4 oz.) shredded part-skim mozzarella cheese

Combine first three ingredients in a small bowl; set aside. Combine basil and oregano in a small bowl; set aside. Prepare grill. Place 1 crust on grill rack coated with cooking spray; grill 3 minutes or until puffy and golden. Turn crust, grill-mark side up; brush with half of oil mixture. Top with half of plum tomatoes, mozzarella, and herb mixture. Cook 4 to 5 minutes or until cheese melts and crust is lightly browned. Repeat with remaining crust and toppings.

Yield: 6 servings
Serving Size: 1/3 pizza

Calories: 286
Fat: 8.3g
Fiber: 1.8g