Asian Pork-and-Broccoli Stir-Fry

Asian Pork-and-Broccoli Stir-Fry

1/3 cup mango chutney
2 T. low-sodium soy sauce
1 T. dry sherry
2 tsp. dark sesame oil, divided
1 pound pork tenderloin, cut into 1-inch strips
4 cups broccoli florets
1 T. water
2 cups fresh bean sprouts
2 garlic cloves, minced
1 (8-ounce) can sliced water chestnuts, drained

Combine first 3 ingredients; set aside. Heat 1 tsp. oil in a nonstick skillet over medium-high heat. Add pork; stir-fry 3 minutes. Remove the pork from pan with a slotted spoon. Add 1 tsp. oil, broccoli, and water to skillet; stir-fry 5 minutes. Add chutney mixture, bean sprouts, garlic, and water chestnuts; stir-fry 2 minutes. Return pork to skillet; stir-fry 30 seconds.

Yeild: 4 servings
Serving size: 1-1/2 cups
Calories: 267

Yellow Split Pea Soup

Yellow Split Pea Soup

2 White Onions, cut into 1” cubes 3-4 Cloves Garlic, minced
2 C. yellow Split Peas, about 1 lb.
1 tsp. dried Oregano
1 tsp. Thyme
1 tsp. Black Pepper
1/8 tsp. Tabasco
6 C. Fat Free, low sodium Chicken Broth

Put the onion in a large non stick saucepan over medium low heat. Cook for about 5 minutes, stirring constantly, until the onion is wilted and translucent. Add the garlic, stir and continue to cook for 1 minute. Stir in the split peas, then the seasonings, hot sauce and the broth. Raise the heat to medium and bring to a boil. Reduce the heat to low, cover, and simmer for about 1 hour, until the soup is fairly thick. Remove the cover and stir well before serving.

Mango Chutney Chicken Salad

Mango Chutney Chicken Salad

Chicken:

2 cups chicken broth (one 14 1/2-ounce can)
Water, as necessary
1 carrot, sliced
1/4 cup sliced onion
2 sprigs fresh flat-leaf parsley
1 bay leaf
16 oz. boneless, skinless chicken breast halves

Mango Chutney Dressing:

3 T. low-fat plain yogurt
2 T. mayonnaise
2 T. mango chutney (see Tip)
1 T. fresh lemon or lime juice
1 tsp. lemon or lime zest
1/4 tsp. freshly ground pepper, or to taste

To complete the recipe:

1/2 cup halved seedless green or red grapes (about 3 oz.)
2 scallions, chopped
8 leaves romaine lettuce
Garnish: wedges of cantaloupe and honeydew melon, strawberries, toasted sliced almonds

Pour the chicken broth into a medium sauté pan; add enough water so that the liquid is about 1 1/2 inches deep (when it is added, the chicken should be covered by about 1/2 inch water). Add the carrot, onion, parsley, and bay leaf. Bring the liquid a boil over high heat. Add the chicken; reduce the heat to medium. Cover and cook for 8 to 10 minutes, or until the chicken is just cooked through. With a slotted spoon, remove the chicken from the sauté pan. Cut it into 1-inch squares and place on a plate to cool. (Discard the carrot, onion, parsley, bay leaf, and poaching liquid.) Meanwhile, in a medium bowl, stir together the Mango Chutney Dressing ingredients. Taste and adjust the seasonings. Add the grapes, scallions, and chicken; stir until the dressing is evenly distributed. To assemble the servings, line 4 plates with romaine lettuce leaves. Top each with a mound of chicken salad.

Advance preparation: The dressing will keep for up to 2 days in a tightly closed container in the refrigerator. If time permits, after the salad has been prepared, cover and refrigerate for at least an hour (or up to 1 day) to allow the flavors to blend.

Vegetable Grain Soup

Vegetable Grain Soup

2 quarts vegetable broth
1 quart of water
2 celery ribs, cut into 1/2-inch-thick slices
1 small onion, coarsely chopped
2 medium carrots, cut into 12-inch-thick rounds
One 14 1/2-ounce can tomatoes with juice
2 garlic cloves, minced
2 sprigs of fresh thyme or 1/2 tsp. dried thyme
1/4 celery root, peeled and cut into 1-inch cubes (2 cups)
1/3 cup pearl barley (or 1 C. in any combonation of grains)
1/3 cup split peas
1/3 cup lentils
1/4 small head chopped green cabbage (about 2 cups)
1 large Yukon Gold potato, peeled and cut into 1/2-inch cubes
1 medium zucchini, scrubbed and cut into 1/2-inch cubes
1 yellow squash, scrubbed and cut into 1/2-inch cubes
freshly ground pepper
Chopped fresh herbs, such as basil, parsley or chives, for garnish

Bring the broth, water, onion, carrots, celery, tomatoes, garlic and thyme to a boil over high heat. Reduce the heat to low and simmer for one hour. Add the celery root, barley, split peas and lentils and cook for 40 minutes. Add the cabbage, potato, zucchini and squash. Simmer until all of the ingredients are tender, about 40 minutes. Remove and discard the thyme sprigs. Season to taste with pepper. Serve hot, ladled into soup bowls and sprinkled with herbs.

Quick Beef Casserole

Quick Beef Casserole

1/2 pound lean ground beef (7% or less fat)
1 cup onion, chopped
1 cup celery, chopped
1 cup green pepper, cubed
3 1/2 cups tomatoes, diced
1/4 tsp. salt
1/2 tsp. black pepper
1/4 tsp. paprika
1 cup frozen peas
2 small carrots, diced
1 cup uncooked rice
1 1/2 cups water

In a skillet, brown the ground beef and drain off the fat. Add the rest of the ingredients. Mix well. Cook over medium heat and cover skillet until boiling. Reduce to low heat and simmer for 35 minutes. Serve hot.

Turkey and Swiss Pinwheels

Turkey and Swiss Pinwheels

2 tsp. Flour
1 (1lb.) Loaf Frozen Bread Dough, thawed
3 T. Dijon Mustard
1 T. Honey
2 C. Low-Fat Swiss Cheese, shredded
8 thin slices cooked Turkey
2 T. Pepperoncini, drained and chopped – optional
Vegetable Cooking Spray

Sprinkle flour evenly over work surface. Turn dough onto floured surface and roll into a 12” square. Combine mustard and honey and brush over dough. Spread evenly with cheese; top with turkey slices. Sprinkle with pepperoncini. Roll up jellyroll fashion. Pinch Seam to seal, but do not seal ends. Cut roll into 16 slices. Place slices a cut side down on a baking sheet sprayed with nonstick coating. Cover and let rise in a warm place for 45 minutes. Bake at 350 for 15-18 minutes, or until golden. Serve warm.

Herbed Flat Bread

Herbed Flat Bread

1 package active dry yeast
1 Cup plus 2 T. warm water (110-115 degrees)
2 3/4 C. Flour – any kind
1 tsp salt
Dry herbs, your choice (I used parsely, rosemary and thyme) About 1 1/2 tsp dry each

Add yeast to warm water in a bowl. Let stand until foamy, about 5 minutes. Combine the flour, salt and herbs in a large mixing bowl. Make a “well” in the middle of the flour mix and pour the water/yeast mixture into the well. Stir until dough can be gathered into a ball. Knead dough until smooth. Place dough in a large, lightly oiled bowl. Cover with a damp towel (or plastic wrap) and place in a dry, draft-free place until dough has doubled in size, approximately 1 to 2 hours. PUnch down dough and place on a lightly floured surface. Divide dough into 12-18 equal pieces. Roll into circles. Heating a non-stick fry pan to medium high, quickly “dry fry” them 1 to 2 minutes on each side. (Dough will get bubbly, don’t turn the first side until you see bubbles form.) Let cool and store in an airtight container.

Topless Chicken Sandwiches

Topless Chicken Sandwiches

Nonstick Butter Flavored Cooking Spray
1 C. Thinly Sliced Red Onion
1 Clove Garlic, minced
2 C. Sliced Mushrooms
8oz. Chicken Tenders
Fresh Lemon Juice
Paprika, basil, lemon pepper to taste
2 Hoagie rolls, cut in half lengthwise
Dijon mustard with horseradish
1/3 C. each low or non-fat cheddar cheese and Monterey Jack Cheese

Coat nonstick skillet with spray and heat over medium high heat. Add onion, garlic, and mushrooms. Cook, stirring often, until onion is golden and mushrooms are browned, about 6 minutes. Preheat broiler. Cover broiler pan with foil. Arrange chicken tenders in a single layer on broiler pan. Sprinkle with lemon juice and seasonings. Broil 1-2 inches from heat source for 2 minutes. Turn chicken and season again. Broil 1 minute more or until no longer pink. Slice chicken across grain into thin diagonal strips. Lightly toast rolls, spread with mustard. Spoon onion mushroom mix onto rolls, season with salt and pepper. Divide chicken over sandwiches and top with cheese. Broil 1 minute or until cheese has just melted. Serve open faced.

Spicy Shrimp in Wonton Cups

Spicy Shrimp in Wonton Cups

32 won-ton wrappers
1 T. rice wine
2 tsp. soy sauce
1 tsp. granulated sugar
1 tsp. sesame oil
1 T. peanut oil
1 1/4 pounds small shrimp
1 medium scallion — minced
2 tsp. fresh ginger root — pared, and minced
4 1/2 cups green cabbage leaf — shredded
1/2 cup bean sprouts
1/2 cup red bell pepper — thinly sliced
1/2 cup shiitake mushrooms — thinly sliced
1 ounce walnuts — toasted

Preheat oven to 350º F. Spray 32 mini-muffin cups with nonstick cooking spray. Press a wonton wrapper into each muffin cup, forming a bowl. Spray each with nonstick cooking spray. Bake until lightly golden and crisp, 5-7 minutes. Meanwhile, in a small bowl, combine wine, soy sauce, sugar and sesame oil; set aside. In large nonstick skillet or wok, heat 2 tsp. of the peanut oil over medium high heat. Add shrimp and cook, stirring constantly, until just opaque, 2 minutes. Remove to plate and wipe skillet with paper towel. Return skillet to heat; add remaining peanut oil. Add scallion and ginger; stir-fry until fragrant, 1 minute. Add remaining ingredients and stir-fry until pepper is soft, 5-7 minutes. Stir in shrimp, wine-soy sauce mixture and walnuts; heat through. Spoon a generous T. of shrimp mixture into each wonton cup and serve immediately.

Yield: 32 cups
Serving Size: 4 cups

Calories: 277
Fat: 6g

Tomato-Dill Soup

Tomato-Dill Soup

3 lb. chopped fresh tomatoes
3 C. chopped onions
2 quarts fat-free chicken broth
1 T. minced orange rind, or 1/4 tsp. orange oil
Pinch of sugar
1 tsp. ground allspice
1 tsp. garlic powder
Fresh or dried dill to taste
Pepper to taste

Combine all ingredients in a large soup pot. Simmer until tomatoes and onions are very tender, about 20 minutes. Cool. Transfer in batches to food processor or blender; process until smooth.

Steamed Mussels

Steamed Mussels

1 lb. fresh mussels, cleaned and debearded
2 tsp. olive oil
3 garlic cloves, minced
1 8 oz. tomato sauce
1/4 cup red wine
1/4 cup fresh parsley, minced
fresh ground pepper, to taste

Discard open, cracked or heavy mussels (they are filled with sand). Set aside remaining mussels. Heat oil in large skillet over medium heat until hot. Add garlic; sauté for 2-4 minutes or until tender. Add tomato sauce and wine; bring to a boil. Add mussels and parsley. Cover, reduce heat and simmer 3-5 minutes or until mussels are open. Discard any unopened mussels. Spoon mussels and tomato sauce into individual serving bowls. Serve with crusty bread. Serves 4.

Thai Roast Chicken and Vegetable Salad

Thai Roast Chicken and Vegetable Salad

2 cups julienned, cooked chicken breasts (grilled, baked, or poached)
1 cup julienned red bell pepper
1 cup julienned yellow bell pepper
1 cup julienned zucchini
1 cup julienned yellow summer squash
1 cup julienned carrots
1 cup sliced fresh shiitake mushrooms

Dressing

1/2 cup unsweetened orange juice
1 tsp. tahini (sesame butter)
1 T. tamari (soy) sauce
1 T. seasoned rice vinegar
1 tsp. minced fresh ginger
1/2 tsp. minced fresh garlic
1/4 tsp. Sriracha (chile) sauce
1/8 tsp. ground star anise

For the salad: In a large mixing bowl, combine all the salad ingredients. Set aside. For the dressing: In a small bowl, whisk together all the ingredients. Toss the salad with the dressing. Divide salad among 8 serving plates.

Per serving: Calories 130

Scallops And Baby Clams

Scallops And Baby Clams

1 C. Small broccoli flowerets
1 T. Soy sauce2 oz. Large sea scallops, about 3 pieces
1 T. Olive oil
1/2 C. Chicken stock
1 T. Fresh ginger juice, or 1/2 tsp. grated ginger
8 littleneck clams
Sea salt to taste

Rinse the broccoli under cold, running water and place, still wet, in a small soup bowl. Season with the soy sauce. Cover with a wet paper towel and microwave on high for 3 minutes. Remove from the oven and uncover. Meanwhile, lightly sear the scallops on high heat in a small sauté pan with the olive oil, about 2 minutes. Add the broccoli, chicken stock, ginger juice or grated ginger and the clams. Season with a pinch of sea salt. Cover and continue cooking for 2 minutes or until the clams have opened. Serve immediately.

Zucchini Fries

Zucchini Fries

Zucchini Fries1 C. plain bread crumbs (homemade or storebought)
1/4 C. grated Parmesan or pecorino
1 tsp. crushed red pepper (scale back to 1/4 tsp. if you’re adverse to spice)
1/8 tsp. dried oregano
1/8 tsp. salt
Dash of pepper
2 large eggs, beaten
4-5 zucchini

Preheat oven to 425˙F. Line a baking sheet with parchment paper or spray it with cooking spray. On a plate, mix together the bread crumbs, Parmesan cheese, red crushed pepper flakes, oregano, salt and pepper. In a small to medium bowl, beat the two large eggs. Cut the zucchini into batons. One by one, dip the zucchini batons in the beaten eggs and transfer to the plate with the bread crumb mixture, being sure to coat the zucchini thoroughly. Place the bread crumb covered zucchini on the baking sheet and bake for 15-20 minutes, checking on them after 10 and flipping them to ensure thorough baking. Serve with a dipping sauce like roasted garlic aioli or sriracha mayo.

Basque Style Steamed Clams

Basque Style Steamed Clams

4 qt Cherrystone clams
4 Cloves garlic, minced
1 Onion, minced
1 T. Parsley, minced
1 T. Olive oil
1/2 C. Dry white wine
1/2 C. Water (or additional clam liquid)
1/4 tsp. Black pepper, freshly ground

Wash clams thoroughly and place in a large kettle. Add remaining ingredients. Cover and cook over medium heat for 20 minute. Serve hot in individual bowls, accomapanied by thick slices of french bread and a green salad.

Sweet Potato and Turnip Soup

Sweet Potato and Turnip Soup

1 leek
1 medium red onion
1 large turnip (more would be good)
2 white potatoes
1 sweet potato
1 T. fresh chopped rosemary
2 quarts vegetable stock and/or water

Cut off dark green tops from leeks, rinse very thoroughly, and dice. Chop onion, and sauté leeks and onion in the bottom of a large soup pot in a little water until soft. Peel and dice turnips and potatoes, and add to soup pot. Add a little stock and stew for 5 minutes, stirring gently. Add the rest of the stock and the rosemary, and simmer for 15 minutes, or until the potatoes are fully cooked. Puree about half of the soup in a food processor or blender, and return to the pot. Season to taste with salt and pepper, reheat, and serve.

Tequila Scallops

Tequila Scallops

8 large scallops
1 jalapeño, finely chopped
1 lime halved
Tequila
Olive oil

In a bowl mix the chilies, juice of half the lime, a little oil and a few shots of tequila. Put the scallops in and coat thoroughly. Allow to marinade for 1/2 an hour, then thread the white pieces onto 2 skewers. Bar-b-que until done, careful not to overcook, else they will turn rubbery.

Split Pea & Barley Soup

Split Pea & Barley Soup

2 C. Split Peas, rinsed and drained
3 carrots, chopped
3-4 stalks celery, chopped
1 onion, chopped
12 C. Water or Stock
1/2 C. Pearl Barley, rinsed and drained
1 Bay Leaf
Pepper, to taste
2 Cloves Garlic, minced
2 tsp. Olive Oil
2 (additional) Onions, chopped
1/4 C. Fresh Dill, chopped

In a large soup pot, combine split peas, carrots, celery and 1 onion with water. Bring to a boil. Stir in barley, bay leaf and garlic, if using. Reduce heat and simmer partly covered for 1 1/2 to 2 hours. Stir occasionally. Pepper to taste. In a nonstick skillet, heat oil. Sauté the remaining 2 onions on medium heat until well-browned, about 6 to 8 minutes. Add onions to soup along with dill. Simmer soup 5 to 10 minutes longer. Discard bay leaf. Reheats and/or freezes well. If soup gets too thick, add a little water or broth.

Paprika Clams

Paprika Clams

1 lb. clams
2 T. White Wine Vinegar
Splash of white wine
Paprika
Small pat of Butter
Lemon Zest
Salt and Pepper, to taste

The same as you would with mussels discard any clams that are open when you buy them. Heat a pan and add the wine, vinegar, and lemon zest. Tip in the clams and allow to cook for 4-5 mins, or until opened. Turn off the heat and sprinkle on 2 tsp of the paprika and season to taste. Stir the clams around so all are coated equally. Remove them using a slatted spoon and put into bowls. Stir the butter into the remaining liquid and pour over the clams.

Spinach Parmesan Custard With Frico

Spinach Parmesan Custard With Frico

Test your springform pan with water for leakage before getting started. If it leaks, tightly wrap the bottom and halfway up the side of the pan with two layers of foil before filling it.

1 medium onion, finely chopped
2 tsp. unsalted butter
20 oz baby spinach, coarsely chopped
2 T. water
4 large eggs, lightly beaten
2 cups skim (fat-free) milk
1 cup finely grated Parmigiano-Reggiano (1 1/2 oz)
1/2 tsp. salt
1/4 tsp. black pepper
3/4 tsp. freshly grated nutmeg
Accompaniment: frico

Cook onion in butter, covered, in a 6- to 8-quart heavy pot over moderately low heat, stirring occasionally, until softened, about 10 minutes. Add spinach and water and cook, covered, over moderately high heat, stirring occasionally, until just wilted, about 4 minutes. Drain in a large sieve set over a bowl, pressing on spinach. (Discard liquid.) Preheat oven to 350°F. Lightly oil springform pan. Whisk together eggs, milk, cheese, salt, pepper, and nutmeg in a large bowl, then stir in spinach. Spoon into springform pan, spreading evenly, and bake until custard is set and no longer wet in center, 50 to 55 minutes. Cool 10 minutes in pan on a rack, then run a sharp knife around edge to loosen and remove side of pan. Cut into 8 wedges and serve warm or at room temperature. You can top the spinach parmesan custard with some broken-up frico for added crunch or simply enjoy them on the side.

1/8 147 calories

Parmesan Crisps (Frico)

1 (3-oz) piece Parmigiano-Reggiano
1 T. all-purpose flour
1/4 tsp. black pepper

Special equipment: a nonstick bakeware liner such as a Silpat pad
Preheat oven to 375°F. Using largest holes on a 4-sided grater, coarsely shred enough cheese to measure 1 cup. Line a large baking sheet with nonstick liner. Stir together cheese, flour, and pepper. Arrange T. of cheese 4 inches apart on liner, stirring cheese in bowl between T. to keep flour evenly distributed. Flatten each mound slightly with a metal spatula to form a 3-inch round. Bake frico in middle of oven until golden, about 10 minutes. Cool 2 minutes on sheet on a rack, then carefully transfer each crisp (they are very delicate) with metal spatula to rack to cool completely. Cooks’ note: Crisps can be made 3 days ahead and kept, layered between wax paper, in an airtight container at room temperature.

Makes 12 crisps Each (1 1/2-frico) serving about 32 calories and 2 grams fat

Mint Chocolate Cream Puffs

Mint Chocolate Cream Puffs

Nonstick Cooking Spray
1/2 cup water
2 T. margarine
1/2 cup all purpose flour
2 eggs
1 4-serving size pkgs Jello SF Chocolate Pudding mix
1/8 T. Peppermint Extract
1 cup sliced strawberries

Spray a baking sheet with nonstick cooking spray; set aside. In a saucepan combine the water and margarine. Bring to boiling. Add the flour all at once, stirring vigorously. Cook and stir until MIXTURE FORMS A BALL THAT DOESN’T SEPARATE.. Remove from heat. Cool for 5 minutes. Add eggs one at a time beating after each addition until it is shiny and smooth. Drop dough in 8 mounds about 3 inches apart on the prepared baking sheet. Bake in 400 degree oven for 30 minutes or until golden brown. Cool completely on a wire rack. Split puffs; remove any soft dough from inside. For the filling, prepare pudding mix according to package directions. Stir in the peppermint extract. Cover surface with plastic wrap. Chill for 2 to 24 hours. Spoon about 1/4 cup of the filling into the bottom half of each cream puff. Top with strawberries. Replace tops. Total

Yield: 8
Calories: 125

Spinach Calzone

Spinach Calzone

Stretch 1/4 pound fresh pizza dough into a 6-8 inch circle. On one half of the dough, spread to within 1/2 inch of the edge 1/2 cup pizza or marinara sauce, 1/4 cup sliced mushrooms, and 1/2 cup frozen spinach, defrosted and with the moisture squeezed out. Mix 1/4 cup part skim ricotta cheese with 2 T. of part skim mozzarella cheese. Dot the top of the spinach with the cheese mixture. Fold dough over to enclose filling and crimp edges. Spray a baking sheet with vegetable oil spray or line with parchment paper and sprinkle on cornmeal. Bake calzone in 400 degree preheated oven for 20-30 minutes until golden brown.

Canyon Ranch Blue Cheese Dressing

Canyon Ranch Blue Cheese Dressing

3/4 C. buttermilk
1/3 C. fat-free mayonnaise
1/2 tsp. minced garlic
1/4 C. crumbled blue cheese
2 T. fat-free cottage cheese

Combine the buttermilk, mayonnaise, garlic, and blue cheese in a blender and blend until smooth. Transfer to a medium bowl and stir in the cottage cheese. Chill, covered, until ready to serve.

Makes 1 1/2 C.
Each 2-T. serving contains approximately:
Calories:30
Fat: 1 g

Notes: I used reduced fat buttermilk, but the nutritional information is for regular buttermilk as the recipe lists. The dressing starts out very thick and creamy, but not as tasty because the garlic and blue cheese hasn’t infused the cottage cheese. But this dressing gets thinner the longer it sits in the fridge. It ends up being almost like water (with the cheese chunks in it). This might be because I used low fat buttermilk and not quite fat free mayo – I don’t know if that happens if you follow the recipe exactly. Regardless, even when thin, this dressing tastes great. I just use a bowl and toss my salad well to coat everything.

Improbable Pumpkin Pie

Improbable Pumpkin Pie

1/2 cup Bisquick reduced-fat baking mix
2 T. reduced-calorie margarine
1 1/2 cups fat-free evaporated milk
2 1/2 tsp. pumpkin pie spice
2 tsp. vanilla extract
16 oz. canned pumpkin
2 large egg(s)
3/4 cup sugar

Pre-heat oven to 350 degrees. Spray a pie plate with Pam or other similar spray. Mix all ingredients together in a medium size bowl and pour into the plate. Bake at 350 degrees for 50-55 minutes. The crust will naturally form from the Bisquick.

Spinach & Wild Rice Soup with Toasted Pumpkin Pesto

Spinach & Wild Rice Soup with Toasted Pumpkin Pesto

1 C. wild rice
1 large onion, finely chopped
1 large carrot, halved lengthwise and thinly sliced crosswise
1/4 C. dried porcini mushrooms (or other “wild” mushroom), coarsely broken up and rinsed 3 cloves garlic, minced
1/4 tsp thyme
1/8 tsp grated nutmeg
2 packages (10 oz each) frozen chopped spinach
1/4 C. hulled pumpkin seeds
1/2 C. packed fresh basil leaves
2 T. fresh lemon juice

In Dutch oven or flameproof casserole, combine 6 C. water, wild rice, onion, carrot, dried porcini, garlic, thyme, and nutmeg and bring to a boil over high heat. Reduce to a simmer, cover, and cook 40 minutes. Add spinach and cook 10 minutes or until wild rice is tender and spinach is heated through. In small heavy skillet, heat pumpkin seeds until they begin to pop, about 2 minutes. Transfer to food processor or blender and add basil, lemon juice, and 1/4 C. of water. Purée until smooth. Pour pesto into small bowl and set aside. Spoon 1 C. of wild rice soup into processor (no need to clean bowl) and process until smooth. Stir puréed soup and pesto into soup remaining in Dutch oven.

Easy Lentil Stew

Easy Lentil Stew

Sauté 1 onion in non-stick pan until dark golden brown. Add 2 cloves garlic, chopped. Cook until garlic is fragrant. Add 1 cup dried lentils, rinsed and picked over. Add 3 cups water or chicken stock. Cover and cook until lentils are tender, about 25mins. Add 1 large can tomatoes. Add 1 tsp cumin, 1/2 tsp. allspice. Cook another 10 min.

Spinach and Feta Soufflé

Spinach and Feta Soufflé

Cooking spray
1/2 cup dry breadcrumbs
10 oz. baby spinach (about 8 cups)
1/3 cup all-purpose flour
1/2 tsp. salt
1/8 tsp. ground nutmeg
1/8 tsp. ground red pepper
1/8 tsp. freshly ground black pepper
1-1/4 cups low-fat milk
1 large egg yolk, lightly beaten
1/2 cup (2 oz.) crumbled feta cheese
2 tsp. chopped fresh dill
6 large egg whites
Dash of cream of tartar

Preheat oven to 350 degrees. Coat a 2-quart soufflé dish with cooking spray; sprinkle breadcrumbs over bottom and sides of dish. Cook spinach in boiling water 15 seconds or until wilted, and drain in a sieve, pressing until barely moist. Finely chop; place in a large bowl. Lightly spoon flour into a dry measuring cup; level with a knife. Place the flour, salt, ground nutmeg, ground red pepper, and black pepper in a medium saucepan. Gradually add milk, stirring with a whisk until blended. Bring to a boil over medium heat, stirring constantly. Cook 1 minute or until thick. Gradually stir about one-fourth of hot milk mixture into egg yolk, stirring constantly with a whisk, and add to remaining hot milk mixture, stirring constantly. Cook 30 seconds, and remove from heat. Stir in spinach, cheese, and dill. Cool slightly. Place egg whites and cream of tartar in a large bowl, and beat with a mixer at high speed until stiff peaks form. Gently stir one-fourth of egg white mixture into spinach mixture; gently fold in remaining egg white mixture. Spoon into prepared soufflé dish. Bake at 350 degrees for 45 minutes or until puffed, golden, and set. Serve immediately.

Yield: 6 servings. Calories 143

Lemony Cran/Blue Oatmeal ala Heather

Lemony Cran/Blue Oatmeal ala Heather

From Mouse in the House

1 cup old fashioned oats
1/4 cup of cran-raisins and blue-raisins (dried, sweetened cranberries & blueberries)
1 dash of cinnamon
1 heaped T. of brown sugar
the zest of 1 baby lemon (or about 2 tsp. zest)
1 tiny pinch of salt

Put half of this mixture in a coffee cup. Top with boiling water to 1/4 of an inch over the oatmeal. Microwave on high for 1 minute. Now for the hard part – waiting. They key to the creaminess of this oatmeal is to stir it, then let it sit. Stir it again, then let it sit. Repeat until the creaminess and thickness is achieved…and don’t be freaked out that its not total mush. That’s the point of this method…slightly chewy oats that are still creamy, and lemony and full of berry goodness.

Spinach & Cheese Rigatoni

Spinach & Cheese Rigatoni

4 C. Cooked Rigatoni Pasta
2 T. All-Purpose Flour
2 1/4 C. Skim Milk
1 tsp chili powder
1/2 tsp. black pepper
1 T. garlic powder
1 pkg. frozen spinach, thawed & drained
1/2 C. grated light cheddar cheese
1/4 C. Parmesan cheese

Add all ingredients except rigatoni in a saucepan. Cook at medium heat until cheddar cheese is melted. Pour over pasta and toss to combine

Mango Chutney Chicken

Mango Chutney Chicken

4 boneless chicken breast halves
2 T. vegetable oil
3/4 cup Hot Mango Chutney
1/2 cup dry white wine, or chicken broth
2 cloves garlic, finely chopped
1/2 tsp. salt
1/2 tsp. curry powder
1/4 cup flour

Coat chicken lightly with flour. Heat vegetable oil in large skillet over medium-high heat. Add chicken; cook for 2 to 3 minutes on each side or until browned. Combine chutney, wine, garlic, salt and curry powder in medium bowl; pour over chicken. Reduce heat to low; cover. Cook, stirring occasionally, for 20 to 25 minutes or until chicken is no longer pink in center. Remove chicken. Increase heat to medium-high. Cook sauce, stirring frequently, for 1 to 2 minutes or until slightly thickened. Pour sauce over chicken before serving. Serves 4.

Spinach and Cheese Manicotti

Spinach and Cheese Manicotti

1 (10 oz) pkg frozen chopped spinach
Olive oil flavored cooking spray
2 tsp. olive oil
2/3 C. finely chopped onion
2 cloves garlic, minced
1 (15 oz) carton light ricotta cheese (or half yogurt cheese)
1/2 C. parmesan cheese, divided
2 egg whites
1/4 tsp dried crushed red pepper
1/8 tsp. ground nutmeg (omit if desired)
8 manicotti shells*
2 C. fat free spaghetti sauce

Cook spinach according to package directions. Drain well, and press gently between paper towels to remove excess moisture. Set spinach aside. Coat a medium saucepan with cooking spray; add oil. Place over medium high heat until hot. Add onion and garlic; sauté 8 minutes. transfer onion mixture to a bowl. Add spinach, ricotta cheese, 1/4 C. parmesan cheese, egg whites, crushed red pepper, and nutmeg; stir well. Cook manicotti shells according to package directions, omitting salt and oil; drain well. Stuff spinach mixture evenly into cooked shells. Spread 1/2 C. spaghetti sauce over bottom of a 9×13 inch pan. Place filled shells over sauce. Pour remaining spaghetti sauce over shells. Cover and bake at 375 for 30 minutes or until thoroughly heated. Sprinkle with remaining 1/4 C. parmesan cheese. *Fill uncooked manicotti shells and add a little water to the sauce. They will be easier to fill, and the final texture will be al dente.

Puttanesca Penne

Puttanesca Penne

1 T. olive oil
1/2 cup chopped onion
4 cloves garlic, minced
1/4 tsp. crushed red pepper flakes
1 cup chopped eggplant
1 can (28 oz.) unsalted diced tomatoes (drain tomatoes and reserve 1 1/2 cups juice)
6 Kalamata olives, pitted and coarsely chopped
2 T. capers, drained
12 oz. penne or other pasta, uncooked
3 T. freshly grated Parmesan cheese

In large heavy skillet, heat olive oil. Add onion, garlic, red pepper flakes and eggplant. Sauté until garlic is golden brown, stirring occasionally, about 5 minutes. Add drained, diced tomatoes. Cover and simmer until mixture is slightly thickened, stirring occasionally, about 15 minutes. Stir in the reserved tomato juice, olives and capers. Remove sauce from heat. (Sauce can be prepared a day ahead. Cover and refrigerate). Cook pasta according to package directions; drain. Add sauce to pasta and toss. Place freshly grated Parmesan cheese on the side.

Yield: 5 servings
Serving Size: 2 cups

Calories: 330
Fat: 3g
Fiber: 5g

Spanakopita

Spanakopita

1 1/2 tsp. extra-virgin olive oil
1 small onion, finely chopped
1 (10-ounce) package frozen chopped spinach, defrosted and squeezed dry
Salt and pepper
1/4 tsp. nutmeg, ground or freshly grated
4 oz. feta with black pepper or plain feta, crumbled into tiny bits
1 egg, beaten
3 T. light sour cream
4 (13 by 17-inch) sheets, defrosted phyllo pastry dough
3 T. melted butter (worked OK with Olive Oil)

Place oven rack in center of the oven and preheat to 400 degrees F. Preheat a small pan over medium to medium high heat. Add oil and onion and sauté 5 minutes. Place onion in a bowl. Add chopped dry, defrosted spinach and season with salt, pepper and nutmeg. Add feta to the bowl and combine it with spinach. Add beaten egg and sour cream to the bowl and combine with cheese, spinach and onion. On a large work surface, place 1 sheet of phyllo. Paint half of the sheet with a little melted butter, paying extra attention to your perimeter. Fold sheet in half. Pile 1/4 of your spinach mixture into a log shape working 2 inches from bottom and each side. Tuck bottom up and fold both sides in, then roll and wrap upwards until you reach the edge of the dough sheet. Each pastry will resemble an egg roll. Paint the seam and the ends of the roll with butter and set roll seam side down on a cookie sheet. Repeat and make 4 rolls. Bake 15 minutes or until lightly golden all over and serve.

Chutney Chicken

Chutney Chicken

4 Chicken breasts
1/2 cup plain nonfat yogurt
1/4 mango and paw paw chutney
2 T. wholegrain mustard
1 T. Worcestershire sauce
1 T. lemon juice
1 T. apricot jam
pinch of salt

Prepare chicken by removing excess fat and place chicken in flat baking tray. Mix all other ingredients together and pour over chicken. Marinated in fridge for at least an hour. prepare BBQ hot plate or grill with oil. When plate is hot put on chicken and grill for five minutes each side or until cooked. Cooking time will depend on thickness of each breast.

South of the Border Chicken Sandwich

South of the Border Chicken Sandwich

1/2 Avocado, peeled, pitted, chopped
2 T. Lime juice
1/4 C. Chopped Tomato
1/4 C. Chopped Red Onion
1 T. Dried Cilantro
1/4 C. Plain Yogurt
1/4 tsp. Chili Powder
4 slices whole grain bread
Red Leaf Lettuce
4 rings red bell pepper
8oz. Cooked boneless chicken breast, thinly sliced.

Combine all salsa ingredients (first 7) in small bowl and chill in fridge 1/2 hour to allow flavors to mingle. Toast bread lightly and cover each slice with a lettuce leaf. Top with a red pepper ring. Divide chicken over each slice. Cover with avocado salsa.

Skillet Sweet Potatoes

Skillet Sweet Potatoes

1 tsp. Olive oil
1 cup Onions, sliced or chopped
2 Sweet potatoes (1 lb)
1/2 cup Vegetable stock
salt and pepper to taste
1/2 T. Honey (optional)

In nonstick skillet, heat oil over medium heat; cook onions, stirring occasionally, for 5 minutes or until softened. Meanwhile, peel potatoes; cut into 1/2-x 1/2-inch thick strips; add to skillet along with stock. Cover tightly; simmer, stirring every 5 minutes, for about 15 minutes or until potatoes are tender. Stir in salt and pepper. Toss with honey if you like. Honey included in nutritional information.

Yield: 4 servings
Calories: 102
Fat: 1.5g
Fiber: 1.2g

Roasted Tomato Soup

Roasted Tomato Soup

3 lb. ripe tomatoes, cored, seeded and halved
2 red onions, chopped
1 clove garlic, minced
3 cups nonfat/sodium free chicken broth
3 T. chopped fresh basil
Fresh ground black pepper to taste

Preheat broiler. Spray a baking sheet with nonstick cooking spray and place tomatoes on it, cut side down. Broil for 10 to 12 minutes, or until the skins are blistered and blackened. Let cool, then slip off skins. In a medium sized saucepan, heat a little chicken stock or water over medium heat. Add onions and cook for 5 minutes. Add garlic and cook for 2 additional minutes or until onions are softened. In a food processor, combine tomatoes and onions; process until smooth. Return to saucepan and add chicken stock; bring to a boil then reduce to simmer for 5 minutes. Stir in basil and season with salt and pepper.

Yield: 4 servings
Calories: 110
Fat: 1.2g
Fiber: .8g

Soy-Glazed Sweet Potatoes

Soy-Glazed Sweet Potatoes

1/4 cup water
2 T. brown sugar
3 T. low-sodium soy sauce
2 T. mirin (sweet rice wine)
1 T. dark sesame oil
4 garlic cloves, minced
3 sweet potatoes, each cut lengthwise into 4 wedges (about 2 pounds)
1 T. toasted sesame seeds

Preheat oven to 400 degrees. Combine first 6 ingredients; stir well with a whisk. Arrange potatoes in a single layer in a 13 x 9-inch baking dish. Pour soy sauce mixture over potatoes. Cover and bake at 400 degrees for 50 minutes or until tender; baste with the soy sauce mixture. Bake, uncovered, an additional 10 minutes or until liquid is absorbed. Sprinkle with sesame seeds.

Yield: 4 servings
Serving size: 3 wedges

Calories: 325
Fat: 5.2g
Fiber: 6.9g

Roasted Chili Cheese Custard

Roasted Chili Cheese Custard

Preheat oven to 375 degrees F. Lightly brush with vegetable oil a 9-inch heat-proof glass pie dish. From a 14-oz. can of roasted whole green chilies (or 2, 7-oz. cans) chop 2 chilies. Combine with 1 C. diced fresh tomatoes, 1/2 C. chopped green onions, and large pinch cayenne pepper. In a large bowl whisk 7 egg whites, 2/3 C. nonfat yogurt, 1/2 tsp. ground cumin, 1/8 tsp. black pepper, and 1/4 tsp. garlic powder. Slit remaining chilies lengthwise; open flat; arrange 4 over base and sides of pie dish. Spoon 1/2 tomato mixture over chilies. Sprinkle with 1/3 C. grated low sodium, low-fat cheddar cheese, and pour over 2/3 C. egg mixture. For final layer repeat: remaining chilies, tomato mix, another 1/3 C. grated low-sodium, low-fat cheddar cheese, and egg mix. Bake 25-30 minutes or until lightly browned, puffed, and set at center. Let sit 10 minutes; serve.

Note: I don’t like runny eggs, and had to cook this about 45 minutes to have it be as fully set as I preferred it. Also, the tomatoes and chilies release a LOT of liquid, and if you don’t let your slice drain a bit first, its gonna leak out all over your plate, soaking whatever else is there. I took out a wedge, then tilted the pan and let it rest on a wadded kitchen towel to drain towards the missing wedge spot, and probably poured out nearly half cup. If you dried the chilies between some paper towels and seeded the tomatoes before assembling the pie, it would probably be less watery (the dish itself wasn’t runny or watery, it just releases a lot of liquid to the pan). 1/8 of the pie pan only has 85 calories (using Kraft Naturally Reduced Fat Cheddar), so this makes an excellent low-calorie lunch, or even a light dinner with a breadstick and a hearty salad. It is a little high in sodium, however, because of the canned chilies. It has a good portion of calcium, vitamin C and vitamin A though. I think next time I might chop some baby spinach and mix that in with the tomato layer for more vitamins, fiber, and flavor.

Dump Cake

Dump Cake

1 box (18.2 oz) white cake mix
12 ounce bag of frozen raspberries
12 ounce bag of frozen blueberries
2 cups of diet 7-UP or Sprite

Preheat oven to 350 degrees. Spray a 9 x 13 baking dish with non-stick
spray. Put the fruit while still frozen in the baking dish. Sprinkle the fruit with the cake mix. Pour the 2 cups of diet sprite or 7-UP over the whole dish. Do not stir the mix in, but if there are large clumps, you can break those up. Cover the baking dish with foil and bake for 20 minutes. Uncover the cake and bake for an additional 20 to 30 minutes. You can use any flavor of cake mix and fruit that appeals to you. If you use chocolate cake mix, you can use diet coke or one of the dark colas. 12 Servings.