Spicy Baked Bean Soup

Spicy Baked Bean Soup

1 (14oz.) can baked beans in tomato sauce
1 (19oz.) can stewed tomatoes
1 (12oz.) can canned corn niblets (undrained)
1 C. water
5 tsp. chili powder
1/2 tsp. dried oregano
1/4 tsp. dried cumin
1/4 tsp. cayenne (use less if you wish)
2 green onions, sliced thin
1/2 C. sour cream (substitute plain yogurt, if you wish)

In a saucepan, combine beans, tomatoes, corn, water and all spices. Bring to a boil, reduce heat to a simmer, and let bubble for about 10 minutes, stirring occasionally. Taste, add salt and pepper if you wish, or any additional seasonings. Spoon soup into serving bowls, top with a spoonful of sour cream, and sprinkle some green onions over sour cream.

Apple, Prune, and Cinnamon Griddle Cakes

Apple, Prune, and Cinnamon Griddle Cakes

Pancakes:
1 C. flour
1/2 C. whole wheat flour
1/2 C. unprocessed bran (not cereal)
2 tsp baking soda
2 tsp sugar*
1 tsp salt
2 C. low fat (2%) buttermilk
1/2 C. liquid egg substitute, such as EggBeaters®
2 T. butter, melted
1 C. (6 oz) pitted prunes, chopped

Topping:
1 C. unsweetened applesauce
1/3 C. pitted prunes, finely chopped
1/2 tsp cinnamon

Combine flours, bran, baking soda sugar and salt in a large bowl. Make a well in the center of the flour mixture and stir in buttermilk, eggs, butter and prunes; mix with a fork, just enough to blend. Drop by large spoonfuls onto hot, nonstick skillet, sprayed with vegetable cooking spray. Cook over medium heat until golden brown on both sides, turning once. To Make Topping: Combine all ingredients in a small sauce pan; heat to warm through.

Makes 12 4″ pancakes
Serving Size: 1 pancake serving with topping)
155 Cal
4 g Total Fat
2 g Fiber

Southwestern Chicken Wrap

Southwestern Chicken Wrap

1 can (15 oz.) black beans, drained, rinsed
1 can (8 oz.) corn, drained
1/2 C. chopped red bell pepper or plum tomato
3 T. fresh lime juice
2 T. minced fresh cilantro leaves
1/4 tsp. hot red pepper sauce (optional)
4 boneless, skinless chicken breast halves
2 T. chili powder
4-10″ low-fat flour tortillas
4 slices low-fat swiss cheese, cut in thirds

Combine beans, corn, bell pepper, lime juice, cilantro and hot pepper sauce. Set aside. Coat chicken with chili powder. Cook on oiled grill over medium coals (coals will be ash gray) 6 minutes per side or until no longer pink. Cut chicken into thin slices. Wrap tortillas in plastic wrap. Microwave on HIGH 1 minute. For each sandwich, place three cheese slice halves down center of one tortilla. Top with equal parts chicken breast slices and bean mixture. Roll up tightly; secure with wooden pick in two places. Cut in half. Makes 8 servings

Yield: 8 servings
Servig Size: 1/2 wrap

Calories: 235
Fat: 6g
Fiber: 3.6

Notes: Insetad of using regular 10″ Tortillas and cutting them in half, I use 8 high fiber wheat tortillas from La Tortilla Factory (50 calories each, about 6″ with 8g fiber) and leave them whole. I cut the cheese in 4 pieces, and use 2 on each tortilla (same amount of cheese used total as the original recipe). I also add in some shredded lettuce to add some bulk, since its more tortilla. With my changes the wrap is more filling, 220 calories, 6.5g fat, and a whopping 11.7g fiber.

Whole Grain Pancakes

Whole Grain Pancakes

2 C. whole-wheat pastry flour
1/2 C. wheat germ
2 tsp. baking powder
1 T sugar
1 egg
2 egg whites
2 1/2C. skim milk or soy milk

Mix dry ingredients in a medium bowl until baking powder is well distributed.Add eggs and milk to the flour and mix well until combined. Heat griddle over medium-high heat. Spray with nonstick spray. Use a 1/4 C. measuring C. to measure and pour the pancakes. Turn when bubbles come to the surface and pop and the edges are slightly dry. Serve with apple sauce or light syrup and fresh fruit.

Yield: 6 servings
Serving Size: 3 panckes

200 Calories
2.5 g Fat
4g Fiber

Feta & Veggie Sandwich

Feta & Veggie Sandwich

1 yellow bell pepper
1 (8-ounce) loaf French bread
Pesto Mayonnaise
1/2 cup (2 oz.) crumbled feta cheese
8 (1/4-inch-thick) slices tomato
4 (1/8-inch-thick) slices red onion, separated into rings

Preheat broiler. Cut bell pepper in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel and cut each piece in half. Cut loaf in half lengthwise. Spread Pesto Mayonnaise evenly over bottom half of loaf; sprinkle with feta. Arrange bell pepper, tomato, and onion over bottom half of loaf; top with remaining half. Cut loaf into 4 sandwiches.

Yield: 4 servings
Srving size: 1 sandwich

Calories: 256
Fat: 8.1g
Fiber: 3.2g

Banana-Oat Pancakes

Banana-Oat Pancakes

3/4 C. dry oats (quick cooking or old fashioned) OR oatbran
2 C. skim milk or soy milk
1 C. whole wheat pastry flour (Substitute 1 1/2C. whole wheat flour and 1 1/2C. all-purpose flour for whole wheat pastry flour)
1T baking powder
1 egg (or 2 egg whites)
2 bananas
3/4 C. chopped walnuts (optional)

Mix oats and milk together in a medium size bowl and let them sit for 5 minutes to give them extra soaking time. Mix flour and baking powder in another bowl, then add the oats and stir. Gently mix in the eggs. Slice bananas very thin. Fold with nuts into the batter. Heat griddle over med-high heat, spray with cooking spray. Use 1/4 C. of batter for each pancake, cooking over medium heat for about 2 minutes or until bubbles appear on the surface. Flip the pancakes and cook for another minute or so. Serve with reduced calorie syrup, fruit spread, or applesauce on top.

Yield: 12 pancakes
Serving Size: 3 pancakes

295 Calories
7.5g Fat
5g Fiber

Roasted Garlic & Rosemary Soufflé

Roasted Garlic & Rosemary Soufflé

1 whole garlic head
Cooking spray
1 T. dry breadcrumbs
1/4 cup all-purpose flour
1/4 tsp. salt
1 cup fat-free milk
1/3 cup (about 1-1/2 oz.) grated fresh Parmesan cheese
1/2 tsp. dried rosemary, crushed
2 large egg yolks, lightly beaten
4 large egg whites
1/2 tsp. cream of tartar

Preheat oven to 350`. Remove white papery skin from garlic head (do not peel or separate the cloves). Wrap garlic head in foil. Bake at 350` for 1 hour; cool 10 minutes. Separate cloves, and squeeze to extract the garlic pulp. Discard the skins. Coat a 1-quart soufflé dish with cooking spray; sprinkle bottom of dish with breadcrumbs. Lightly spoon the flour into a dry measuring cup, and level with a knife. Spoon the flour and salt into a large saucepan, and gradually add milk, stirring with a whisk. Cook milk mixture over medium heat until thick (about 6 minutes), stirring constantly. Remove from heat. Stir in the garlic pulp, cheese, rosemary, and egg yolks.Beat egg whites and cream of tartar at high speed of a mixer until soft peaks form. Gently fold one-fourth of the egg white mixture into garlic mixture; gently fold in the remaining egg white mixture. Spoon into prepared soufflé dish. Bake at 350` for 50 minutes or until puffy and set.

Yield: 6 servings

Calories: 111
Fat: 3.7g
Fiber: 0.4g

Linguine with Oregano-Pepper Clam Sauce

Linguine with Oregano-Pepper Clam Sauce

8 oz. linguine
1 T. olive oil
2 shallots, finely diced
4 cloves garlic, minced
1/2 yellow bell pepper, seeded and diced
1/2 tsp. crushed red pepper
1 tsp. black pepper
1-1/2 tsp. dried oregano, crumbled
32 littleneck clams, rinsed well, or two 6.5-oz. cans minced clams, undrained
1/2 C. dry white wine
1/2 C. bottled clam juice or fish stock
1 14.5-oz. can Italian-style stewed tomatoes, undrained
Fresh chopped basil, for garnish

Cook pasta in boiling salted water. Drain. Meanwhile, heat oil in a large skillet over high heat. Add shallots, garlic, and bell pepper; cook, stirring frequently, about 4 minutes. Stir in spices. Add clams, wine, clam juice, and stewed tomatoes. Cover and cook 3 minutes, shaking pot occasionally. Uncover; continue to cook until most clams open and sauce reduces somewhat, about 4 minutes. Arrange pasta in center of individual bowls; place several clams in each bowl. Ladle sauce over pasta. Garnish with fresh basil, if desired.

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

Oven-Fried Spring Rolls

Oven-Fried Spring Rolls

2 T. reduced sodium soy sauce
2 tsp. grated peeled gingerroot
1/2 tsp. packed light brown sugar
1/2 tsp. salt
1 carrot, shredded
1 red bell pepper, seeded and julienned
1 green bell pepper, seeded and julienned
1 cup trimmed snow peas, julienned
1 cup bean sprouts
4 7”-square egg roll wrappers
4 tsp. Asian sesame oil
4 tsp. hot Chinese mustard, optional

Preheat the oven to 400 degrees. Spray a nonstick cooking sheet with non-stick cooking spray, or line with parchment. In a large bowl, combine the soy sauce, ginger, brown sugar, and salt. Add the carrot, bell peppers, snow peas, and bean sprouts: toss to coat. Place the egg roll wrappers on a clean dry work surface. Divide the mixture evenly among the wrappers; fold in the ends and roll up jelly roll fashion. Brush each spring roll with 1 tsp. of the sesame oil and place on the prepared baking sheet. Bake until the spring rolls are crisp on the bottoms; about 7 minutes; turn and bake until crisp all over, about 5 minutes. Serve with mustard if desired.

Asparagus And Shellfish

Asparagus And Shellfish

1 Pound asparagus spears
1/4 C. shallots minced or 1/4 C. of green onions chopped (save tops for garnish)
1 T. olive oil
1/2C. of stock
1 T. of vinegar
12 clams in their shells wash clean
12 mussels in their shells, scrubbed clean and debreaded
2 T. of sweet red pepper, minced
2 T. of parsley, minced
2 C. of Kale, torn
1 yellow pepper, thinly sliced

Use a large pot of boiling water, blanch asparagus for 2 minutes. Drain and set aside. In a 4 quart , sauté the shallots, or green onions in the oil till done. Add the stock and vinegar; heat to boiling. Add the clams; cover and cook 1 minute. Add the mussels; cover and cook for 3 to 5 minutes, or until all the shells open. Remove and discard the shell; also discard any unopened shells. Place the clams an The mussels in a large bowl. Sprinkle with the red pepper and parsley. And green Onion tops if you used them. Pour the cooking liquid over the shellfish, only the clear liquid no sediment from the very bottom of the pot. Place the remaining Vegetables on the plates to serve. Spoon on the shellfish mixture. Serve at room temperature.

Makes 4 servings
194 calories
6g fat
3.7g fiber

Falafel

Falafel

1 C. Garbanzo Beans
4 C. Water
1/2 C. Sesame Seeds (White Hulled)
1/4 C. Parsley, finely chopped
1 tsp Ground Coriander
3/4 tsp Ground Cumin
1/2 tsp Sea Salt
1/8 tsp Cayenne Pepper
3 cloves Garlic, finely minced
2 Tb Fresh Lemon Juice
2-4 Tb Olive Oil for frying
1 pkg Whole Wheat Pocket Bread

Rinse the garbanzos thoroughly, and soak in 4 C. of water overnight.(This cuts cooking time by 30 minutes). Cover and simmer about 3 hours, until the beans are quite tender. Mash the beans coarsely, and add the remaining ingredients. Mix well and let stand at least 1/2 hour at room temperature. Just before you are ready to eat, pour the olive oil into a large skillet; heat to medium-high. Add the garbanzo mixture and cook until very hot. Steam the pocket bread lightly, or warm it in the oven until soft and warm. Cut each piece in half, and with about 1/4 C. of the hot bean mixture. Garnish with lettuce, sprouts, tomatoes, cucumber, green onions, and top with yogurt or sour cream.

Mussels and Clams with Lemon Grass Broth and Cilantro

Mussels and Clams with Lemon Grass Broth and Cilantro

2 T. olive oil
4 shallots, chopped
2 cloves garlic, chopped
3 stalks Lemon Grass
1/2 tsp. Ground Ginger
3 C. water
1/4 C. fresh cilantro, coarsely chopped, divided
1/4 C. white wine
1 tsp. salt
1/4 tsp. Ground Black Pepper
20 small fresh clams, cleaned
20 fresh mussels, scrubbed and debearded
1/4 C. heavy cream
1/2 lemon
4 green onions, sliced on the bias, green and white parts

Heat olive oil in a 6-quart saucepot on medium heat. Sauté the shallots and garlic until translucent. Add lemon grass and ginger. Cook 1 minute, then add water. Bring to a boil and simmer 3 minutes. Add half of the cilantro, remove saucepot from heat, cover and let broth steep for 5 minutes. Heat broth to a boil. Add wine, salt and pepper. Add clams, cover and simmer 2 minutes. Add mussels, cover and simmer 3 minutes. Add cream and cook 1 minute. When most of the mussels and clams are open, squeeze in juice of 1/2 lemon. Toss in green onions and remaining cilantro. Remove lemon grass stalks before serving.

Yield: 6 servings
Calories: 129
Fat: 8.7g
Fiber: 1g

Caramelized Onion, Spinach & Bacon Quiche

Caramelized Onion, Spinach & Bacon Quiche

1 (10-oz.) can refrigerated pizza crust
Cooking spray
1 (10-oz.) package frozen chopped spinach, thawed, drained, and squeezed dry
1/4 C. low-fat sour cream
2 T. minced shallots
1 C. evaporated skim milk
1/4 tsp. salt
1/8 tsp. pepper
2 large egg whites
1 large egg
3/4 C. Caramelized Onions (about 3 C. uncooked)
1/3 C. chopped Canadian bacon
1/4 C. (1 oz.) shredded reduced-fat Monterey Jack cheese

Preheat oven to 350. Shape the dough into a 4-inch circle; cover and let stand for 5 minutes. Roll the dough into an 11-inch circle on a lightly floured surface. Fit the dough into a 9-inch pie plate coated with cooking spray, and flute. Combine the spinach, sour cream, and shallots in a small bowl. Combine the evaporated milk, salt, pepper, egg whites, and egg in a medium bowl, and stir well with a whisk. Stir 1/3 C. milk mixture into spinach mixture. Spoon the spinach mixture into bottom of prepared crust. Add Caramelized Onions, and top with bacon and cheese. Pour the remaining milk mixture over cheese. Place pie plate on a baking sheet, and bake at 350&176; for 45 minutes or until set. Let quiche stand 10 minutes.

Yield: 6 servings
Serving size: 1 wedge

Calories: 261
Fat: 6.3g
Fiber: 2.7g

Steamed Mussels in Ginger/Pepper Sauce

Steamed Mussels in Ginger/Pepper Sauce

2 tsp. olive oil
1 1/2 C. finely diced red and yellow bell peppers
1/2 C. finely diced red onion
1 T. seeded and minced jalapeño pepper
1 T. minced ginger
1 T. minced garlic
1/2 C. dry white wine
1/2 C. clam juice or water
3 T. fresh orange juice
3 T. fresh lime juice
1 tsp. sugar
3 lb. mussels, rinsed, scrubbed and debearded
Salt to taste
1/4 C. chopped fresh cilantro

Heat olive oil in a large nonstick pot or Dutch oven over medium-high heat. Add peppers and onion and cook, stirring occasionally, until the peppers begin to soften, about 3 minutes. Add ginger and garlic and cook until fragrant, about 1 minute more. Add wine, clam broth, orange juice, lime juice, sugar and mussels to the pot.
Cover and cook until the mussels have opened, about 5 minutes. Discard any mussels that do not open.
Divide the mussels among individual bowls. Spoon the broth over the mussels and sprinkle with cilantro. Serve immediately.

6 servings
245 calories per serving
7 grams fat
1 gram fiber

Black Bean Soft Taco

Black Bean Soft Taco

1 T. olive oil
2 C. broccoli, coarsely chopped
1 C. red onion, sliced
1 1/2 C. bell pepper, julienne
1 C. mushroom, sliced
1 C. shiitake mushrooms, sliced
1/3 C. anaheim chilies, minced
1/2 tsp. cumin
1/2 tsp. chili powder
1/2 C. tomato juice
1 T. cilantro, minced
2 T. lime juice
15 oz. canned black beans
6 flour tortillas
1 1/2 C. monterey jack cheese, shredded
3 C. iceberg lettuce, shredded
3/4 C. salsa
6 T. nonfat sour cream

Heat oil in a large nonstick skillet over medium high heat. Add broccoli, onion, and bell peppers; sauté 4 minutes. Add mushrooms, chile, cumin, and chili powder; sauté 2 minutes. Add tomato juice; cook 2 minutes or until slightly thickened. Remove from heat; stir in lime juice and cilantro; set aside. Divide black beans evenly among tortillas; top each with a 1/2 C. broccoli mixture and 1/4 C. cheese. Fold tortillas in half, and place on a baking sheet. Bake at 375 degrees F for 5 minutes or until cheese melts. Serve with lettuce, salsa, and sour cream.

Crostini with Gorganzola, Carmalized Onions, and Fig Jam

Crostini with Gorganzola, Carmalized Onions, and Fig Jam

Jam:
1 C. dried Black Mission Figs (about 6oz.)
1 tsp. Lemon Juice
2 C. Water
2 T. Maple Syrup
dash Salt

Onions:
Cooking Sptray
2 C. Vertically sliced Yellow Onion
1 tsp. Balsamic Vinegar
1/2 tsp. choped fresh Thyme
1/4 tsp. Salt
1/2 C. Water (if needed)

Remaining Ingredients:
1/2 C. (4oz) Gorganzola Cheese, softended
24 (1″thick) slices French Bread Baguette, toasted (about 12oz)
1 tsp. fresh Thyme Leaves

To prepare Jam, remove stems frmo figs. Place figs and juice in a food processor; process until figs are coarsely chopped. Place fig mixture, 2 C. water, syrup, and salt into a medium saucepan; bring toa boil. Reduce heat and summer 25 minutes, or until thick. Cool completely. To prepare onions, heat a large non-stick skillet coated with cooking spray over medium heat. Add onion, vinegar, thyme and salt, cover and cook 5 minutes. Uncover and cook 20 minutes, or until onion is deep golden brown, stirring occasionally. While onion cooks add 1/2 C. water, 1/4 C. at a time time, to keep onion from sticking to pan if necessary. Spread 1 tsp. cheese over each baguette slice. Top each slice with 1 tsp. onion mixture and 1 tsp. jam. Sprinkle evenly with Thyme leaves.

Yield: 12 servings
Serving Size: 2 Crostini

Calories: 108
Fat: 3.4g
Fiber: 2.4g

Black Bean Lasagna

Black Bean Lasagna

28 oz. jar spaghetti sauce
1/2 cup water
(2) 15 oz. cans black beans – rinsed, drained
1 1/2 cups low-fat ricotta cheese
1 egg
12 lasagna noodles – un-cooked
2 1/2 cups shredded low-fat mozzarella cheese

Over low heat, simmer spaghetti sauce, water, and black beans. Meanwhile, in a small bowl, combine ricotta cheese and egg; set aside. Place 1 cup of the bean mixture on the bottom of a 9″ X 13″ baking dish. Place 3 pieces of uncooked lasagna noodles on top of the sauce. Spread about 2/3 cup of the ricotta mixture over the noodles. Top with 1 cup of the bean mixture. Sprinkle about 1/2 cup of the mozzarella on top. Repeat two layers of noodles, ricotta, bean mixture, and mozzarella. Place on the remaining 3 lasagna noodles and pour the remaining bean mixture over all. Top with remaining mozzarella. Cover with aluminum foil and bake in a 375 degree oven for 30 minutes. Remove foil and continue to bake another 15 minutes.

Green Beans with Garlic Vinaigrette

Green Beans with Garlic Vinaigrette

1/2 tsp. Lemon Zest
1 T. Lemon Juice
2 T. EE Olive Oil
1 tsp. Dijon Mustard
1/2 tsp. Salf
1/4 tsp. Pepper
2 cloves Garlic, minced
2 1/2 lb. Green Beans, trimmed
1/3 C. sliced almonds, toasted
1 T. fresh Thyme Leaves

Combine first 7 ingredients, from zest to garlic, to prepare vinaigrette. Stir well with a whisk to fully combine ingredients, and set aside. Cook beans in a large pot of boiling water 4 minutes or until crisp tender. Drain well. Place beans in a large bowl. Whisk up the vinaigertte, then pour over beans; toss well to coat. Sprinkle with almonds and thyme.

Yield: 12 servings
Serving Size: 1 C.

Calories: 53
Fat: 2.3g
Fiber: 3.6g

Zesty Zucchini Soup

Zesty Zucchini Soup

6 fresh, vine-ripened ROMA tomatoes, seeded & quartered
1 whole Vidalia onion, peeled and cut in small chunks
1 small (5-6 inch) zucchini, cut in 1/2 length-wise & sliced
1/2 C. cauliflower (optional, but it tastes great in this soup !)
1/2 C. sliced fresh mushrooms
1/2 to 1 C. of cooked medium peeled/de-veined shrimp or small meatballs
1 C. white wine
1 to 2 C. chicken broth
1 T. each minced garlic, Italian seasoning blend
1/4 C. fresh Cilantro
1 tsp. each Mrs. Dash Original, dry sweet basil, black pepper, red pepper flakes

In a 4-qt pot, on medium heat, sauté garlic, cilantro, and rest of dry ingredients with the wine. Reduce heat to a low simmer until liquid is reduced to 1/3 original amount. (About 5 minutes). Meanwhile, toss tomato and onion pieces into a blender and pulse to chop…then puree until well blended. It doesn’t have to be completely smooth…a little texture is good. Add tomato mixture to the pot with the wine and herbs. Let simmer slowly for 10 minutes, stirring occasionally so that the pinkish color of the tomatoes turns red. Gradually stir in chicken broth (or water) to desired consistency. This soup works well thick or thin. Add zucchini slices, mushrooms, cauliflower, and cooked shrimp (or turkey sausage). Simmer 10 more minutes or until added veggies are tender. Serve immediately…refrigerate or freeze leftovers. Makes 4-6 cups.

Spice-Crusted Salmon with Citrus Sauce

Spice-Crusted Salmon with Citrus Sauce

Sauce:
6oz. plain fat free Yogurt
1/2 C. fat free Sour Cream
2 T. finely chopped fresh Cilantro
1/2 tsp. Orange Zest
1/2 tsp. Cumin
1/2 tsp. crushed Red Pepper
1/2 tsp. Lemon Zest
1/2 tsp. Lime Zest
1/4 tsp/ Salt

Salmon:
2 T. Fennel Seeds
1 T. Coriander Seeds
1 T. CUmin Seeds
1/4 C. Panko
2 1/2 tsp. Salt
1 tsp. Pepper
12 6oz. Salmon Fillets, 1: thick, skinned
Cooking Spray
Cilantro Sprigs, optional

Preheat oven to 400 degrees. To prepare sauce spoon yogurt onto several layers of heavy duty paper towerls, spread to 1/2″ thickness. Cover with additional paper towels and let stand 5 minutes. Scrape into a bowl using a rubber spatula. Add sour cream and remaining sauce ingredients. Cover and chill. TO prepare salmon place fennel, coriander and cumin in a spice or coffee mill; process until finely ground. COmbine spices, bread crumbs, salt and pepper in a shallow dish. Dredge skinned side of salmon in spice mixture. Heat a large nonstick skillet with cookign spray over medium high heat. Add half of salmon, crust side down; cook 3 inutes or until golden brown. Trasfer salmon, crust side up, to a baking sheet lined with foil. Repeat process with remaining salmon. Bake at 400 degrees for 8 minutes, or until fish flakes easily with a fork. Serve with sauce and garnish with cilntro if desired.

Yield: 12 servings
Serving Size: 1 fillet & 4 tsp. Citrus Sauce

Calories: 308
Fat: 13.7g
Fiber: 0g

Zesty Black Bean Soup

Zesty Black Bean Soup

2 1/2 C. Dry Black Beans
6 C. Water
3 T. Olive Oil
2 Onions, chopped
3 Cloves Garlic, chopped
6 stalks celery, with leaves, chopped
2 C. Water
8 C. Chicken Stock
1/2 tsp. Cayenne Pepper
1 1/2 tsp. Cumin
2 T. Balsamic Vinegar
1/4 C. Sherry
1 T. Soy Sauce
1/2 tsp. Pepper
1/4 C. Sour Cream

In a medium-size stock pot, add dried black beans and 6 cups of water, cover and let soak overnight. In another large stock pot, heat olive oil and add onion, minced garlic and chopped celery. Sauté until vegetables are softened. Drain and rinse soaked black beans. Add pre-soaked beans or drained and rinsed canned beans to vegetable mixture along with 2 cups water and broth. Bring to boil; reduce heat and simmer. Add cayenne pepper and ground cumin. Partially cover the pot and simmer over low heat for 2 to 2 1/2 hours, or until beans are soft. Puree soup in batches in food processor or blender. Return pureed soup to stock pot and simmer. Add vinegar, sherry, soy sauce and pepper. Serve hot with a dollop of sour cream or yogurt and chopped green onions.

Impossibly Easy Cheeseburger Pie

Impossibly Easy Cheeseburger Pie

1 lb. 7% ground Beef
1 C. chopped onion
4oz. shredded low fat cheddar cheese
1/2 C. reduced fat Bisquick
1 C. Skim Milk
1/2 C. Eggbeaters

Heat oven to 400 degrees. Spray 9″ pie plate with cooking spray. Cook ground beef and onion until beef is brown; drain off any fat. Spread in pie plate, sprinkle with cheese (1 C. grated, however many oz. that is). Stir remaining ingredients until blended. Pour into pie plate. Bake 25 minutes or until knife comes out clean.

yield 6 (242 calorie) servings or 4 (363 calorie) servings.

Zesty Cheese Enchiladas

Zesty Cheese Enchiladas

8 6” fat free corn Tortillas 1 C. Part Skim Ricotta Cheese
2 Green Onions, chopped
1/2 tsp. Ground Coriander
¾ tsp. Ground Cumin
1/2 tsp. Chili Powder
1/2 tsp. Cayenne Pepper
2 tsp. Lemon Juice
1 C. Part Skim Mozzarella, shredded

Preheat oven to 350 degrees. Wrap tortillas in foil and heat in the oven for 10 minutes or until warm, soft, and pliable. Remove from oven and set aside; raise oven temperature to 375. In small bowl mix all remaining ingredients except mozzarella. To assemble the enchiladas, spread 2 T. of the ricotta mixture in the center of a tortilla and fold one side over the filling. Fill remaining tortillas. Gently transfer to a lightly greased 9×9 pan, making two slightly overlapped rows. Cover with aluminum foil and bake 20 minutes. Uncover and sprinkle with the mozzarella, and bake an additional five minutes, or until cheese melts.

Zero Point Mushroom Soup

Zero Point Mushroom Soup

1 pkg. sliced button mushrooms
1 pkg. sliced Portobello mushrooms, chopped
1 pkg. sliced assorted dried mushrooms
1 pkg. Lipton’s Onion and Mushroom soup
1 can no fat beef or chicken broth
1 onion, sliced
1 clove garlic, minced
1/4 tsp. dried thyme
1/4 tsp. nutmeg
1/4 tsp. dried oregano
Splash of sherry (optional)
Pepper

Spray a non-stick dutch oven with nonstick cooking spray. Cook the onion and minced garlic slowly over low heat until caramelized. Add the sliced button and Portobello mushrooms. Cook until they give up their liquid and are a rich brown (this will take a while). Boil 2 C. water, and pour over the dried mushrooms. Let them sit 30 minutes to re-hydrate. Chop the largest pieces into smaller ones if necessary. Carefully scoop the mushrooms from the liquid, reserving it. Add the re-hydrated mushrooms to the Dutch oven. Strain the liquid, and add to the Dutch oven, along with the package of soup mix, the can of broth, the spices and the sherry, if you are using. Bring to a low boil for 10 minutes, then serve or chill for later.

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.