Baked Orzo and Beans

Baked Orzo and Beans

2 1/2 C. orzo
1 T. olive oil
1/2 C. sliced red onion
2 tomatoes, roughly chopped
2 C. tomato sauce
2 C. cooked red kidney beans (or any combination of beans)
1 C. tomato juice
1 C. parmesan cheese, shaved

Preheat oven to 350F (180C). Cook in 10 cup (2.5L) casserole with lid. In a large pot of boiling salted water, cook orzo until al dente, about 10 minutes. Meanwhile in a skillet, heat oil over hight heat for 30 seconds; add onions and cook, stirring, for 1 or 2 minutes, until slightly charred. Remove from heat and set aside. When the orzo is cooked, drain well and transfer to casserole. Add sautéed onions and beans to orzo and stir to combine. Add tomatoes and tomato sauce; mix thoroughly. Cover orzo mixture and bake, covered for 30 minutes. Remove from oven and mix in tomato juice. Top with Parmesan shavings and cook uncovered for 10-15 minutes, or until the cheese is melted. Makes 6 to 8 servings.

Quick Clam and Cheese Chowder

Quick Clam and Cheese Chowder

12 oz. canned chopped clams, undrained
2 garlic cloves, pressed or minced
1/2 tsp. freshly ground black pepper
4 cups low-fat (1 percent) milk
1/4 cup freshly grated parmesan cheese

Drain the clams and pour the juice into a saucepan. Add the garlic and pepper to the juice and bring to a boil. Boil for 2 minutes. Add the drained clams and milk and heat to desired temperature. Do not boil. To serve, ladle 1 cup of soup into each of 4 soup bowls and sprinkle each serving with 1 T. of Parmesan cheese. Makes 4 cups.

1 C. = 254 calories, 6g fat

Sweet and Sour Chicken

Sweet and Sour Chicken

1/3 cup reduced-sodium soy sauce
1/4 cup fresh lemon juice
1/4 cup honey
1/2 tsp. hot pepper sauce
1-1/2 tsp. cornstarch
1 T. water
2 tsp. canola oil, divided
4 skinless, boneless chicken breast halves (about 4 oz. each), cut into 1-inch cubes
1/4 cup chopped green onions
3 cloves garlic, minced
2 medium red bell peppers, slice (about 2 cups)
2 medium yellow bell peppers, diced (about 2 cups)
1 cup broccoli flowerets
1 medium carrot, chopped (about 1 cup)

In a small bowl, combine soy sauce, lemon juice, honey, and hot pepper sauce. Mix well. In another small bowl, combine cornstarch and water. Mix well. In a large nonstick skillet or wok, heat 1 tsp. oil over medium-high heat until hot but not smoking. Add chicken; stir-fry, until no longer pink, about 4 minutes. Place chicken on a plate. Cover with foil to keep warm. Add remaining oil to skillet. Add green onions and garlic; stir-fry for 15 seconds. Add red peppers, yellow peppers, broccoli, and carrot. Stir-fry for 3 minutes. Add soy sauce mixture. Bring mixture to a boil. Return chicken to skillet. Stir in cornstarch mixture. Cook, stirring constantly, for 1 minute. Serve immediately.

Yield: 4 Servings

Calories: 284
Fat: 4 g

Portabello Penne

Portabello Penne

8 oz. dried uncooked penne pasta
3 T. margarine
2 tsp. minced garlic
12 oz. sliced Portobello mushrooms
1/2 C. white wine (or substitute with broth)
1/4 tsp. pepper
1/4 C. chives

Cook pasta, drain and keep warm. In non-stick skillet heat 1/2 of margarine and add garlic and mushrooms. Cook until browned. Place pasta in dish and top with mushrooms. In the same skillet add wine, and bring to a light boil while scraping pan. Add remaining margarine and pepper. Pour sauce over pasta and mushrooms and sprinkle with chives.

Skillet Swiss Steak

Skillet Swiss Steak

1 T. all-purpose flour
1/4 tsp. black pepper
1 shoulder steak (12 oz.), 1/2 inch thick
1 medium yellow onion, chopped (about 1 cup)
1/2 cup diced celery
1-1/2 cups reduced-sodium beef broth, divided
2 cloves garlic, minced
2 medium tomatoes, seeded and chopped (about 2 cups)
1-1/2 cups no-salt-added crushed tomatoes
1 bay leaf
1/4 tsp. dried thyme
1/2 tsp. garlic powder

Preheat broiler. Line a broiler pan with foil. On a sheet of waxed paper, combine flour and pepper. Mix well. Dredge steak in flour mixture, turning to coat. Place steak on prepared broiler pan. Broil, turning once, until browned, about 8 minutes. Transfer steak to a cutting board; trim off fat. In a large skillet, combine onion, celery, 1 T. broth, and garlic. Cook over medium heat, stirring, until softened, about 3 minutes. Add steak, chopped tomatoes, crushed tomatoes, remaining broth, bay leaf, thyme, and garlic powder. Bring mixture to a boil; cover. Simmer steak over low heat until cooked through and sauce thickens, about 35 minutes. Spoon sauce on a serving platter. Place steak on top. Serve immediately.

Yield: 4 Servings

Calories: 230
Fat: 7g

Persian Lentil Soup with Little Meatballs

Persian Lentil Soup with Little Meatballs

1/2 pound extra lean ground beef
1 small yellow onion, chopped
1/2 tsp. pepper
1 tsp. ground cinnamon or a bit more to taste
2 eggs
1/2 cup garbanzo beans, soaked over night in 4 C. of water
4 C. plain nonfat yogurt
1/4 cup basmati rice
1 T. flour
1/2 tsp. turmeric
5 C. chicken stock or water
1/2 cup lentils, soaked overnight in 2 C. of water, drained
1/4 cup chopped parsley
1/4 cup chopped green onions
5 T. chopped, fresh mint
pepper to taste
2 cloves garlic, minced very fine
pomegranate seeds, optional

Drain the chickpeas in a colander and rinse well. Cover with cold water and bring up to a boil. Reduce heat and simmer until the chickpeas are tender. Set aside. (You may use canned; just rinse them) Cover the lentils with cold water, bring to a simmer and cook until firm, about 20 minutes. To make the meatballs: Combine the chopped onion and one egg in the container of a food processor (or grate the onion by hand). In a bowl combine the ground beef, the egg and onion mixture, salt and pepper, and 1/2 tsp. of cinnamon (or more to taste). Mix well with your hands then form into tiny meatballs. Refrigerate. Put yogurt into a large saucepan. Add the remaining egg, flour, turmeric, and 1/2 tsp. of cinnamon and stir with a whisk. Add the rice, the lentils and two C. of stock or water to the pot. Cook gently, over low heat, stirring occasionally, for about 10 minutes. Add the cooked chickpeas, the parsley, green onions, and 3 T. of chopped mint. Simmer for 10 minutes, then add the garlic and the meatballs and simmer 10 minutes more. Adjust seasoning with pepper and sprinkle with remaining chopped mint and optional pomegranate seeds.

1 bowl (1/6 recipe) Calories 312 Fiber 7 g

Spicy Baked Mushroom, Beef and Pasta Ole

Spicy Baked Mushroom, Beef and Pasta Ole

2 cups (about 5 oz.) wagon wheel pasta, uncooked
2 T. vegetable oil
8 oz. fresh white mushrooms, quartered (about 2 1/2 cups)
1/2 tsp. garlic, minced
1/4 cup green onions, sliced
1/2 tsp. salt
1/4 tsp. ground black pepper
8 oz. ground beef
1 can ( 19 1/2 oz.) black beans, rinsed
1 jar (11 1/2 oz.) chunky salsa
1 1/2 cups (6oz.) hot-pepper Monterey Jack cheese, shredded, divided
1/4 cup tortilla chips, crushed

Heat oven to 375 degrees. Cook pasta in salted water according to package directions. Drain; rinse under warm water; set aside. Meanwhile, in a large skillet heat vegetable oil until hot. Add mushrooms and garlic; cook, stirring occasionally, until golden, about 5 minutes. Stir in green onions, salt and pepper; heat until hot, about 1 minute. Add beef; cook until brown, stirring occasionally to crumble beef, about 5 minutes. Stir in black beans, salsa and 1 cup of the cheese; cook, stirring frequently, about 1 minute; remove from heat. Stir in reserved pasta. Spoon into a 9-inch square baking pan; sprinkle with tortilla chips and the remaining 1/2 cup cheese. Bake uncovered, until hot and bubbly, about 30 minutes. Serve immediately.

Open Faced Pastrami Melt

Open Faced Pastrami Melt

1 slice Rye Bread
1 tsp. Horseradish
1/2 tsp. Dijon Mustard
3oz. Pastrami (Healthy Choice or similar low sodium, low fat brand)
1oz. Sliced Swiss Cheese

Spread bread with horseradish and mustard. Top with lunchmeat and cheese. Broil until cheese is melted and bubbly.

Pineapple Pound Cake

Pineapple Pound Cake

2 1/2 C. unbleached white flour
1 1/2 tsp. baking soda
1/2 tsp. salt
1/2 C. butter
3/4 C. sugar
3 egg whites
1 T. grated orange peel
1 tsp. vanilla
1 C. non-fat yogurt
1 C. pineapple chunks, drained
1/4 C. pineapple or orange juice
1/4 C. sugar

Preheat oven to 375 degrees. Grease a 10-inch tube pan with butter. Mix flour, baking soda, and salt and set aside. Cream butter and sugar. Add egg whites, orange peel and vanilla and beat well. Add flour mixture and yogurt alternately to sugar mixture and mix well. Pour half the batter into pan. Spread pineapple evenly over batter. Cover with remaining batter. Bake for 40 minutes or until a cake tester is clean. Cool cake 5 minutes. Meanwhile, in a small saucepan, combine juice and sugar. Bring to a boil, reduce heat and simmer for 3 to 5 minutes. Remove cake from pan. Pierce with a fork and spoon juice mixture into holes and over top of cake.

Yield: 16 slices

Calories: 177
Fat: 4g

Navy Bean Soup with Proscuitto

Navy Bean Soup with Proscuitto

2 cups dried navy beans, soaked
1 T. olive oil
1 cup diced onion
1/2 cup diced celery
1/2 cup diced green pepper
freshly ground black pepper
1 clove garlic, minced
1 bay leaf
6 cups low-sodium canned chicken or vegetable broth
1/4 cup prosciutto, diced
1/4 cup low-fat sour cream

Drain the beans and set aside. Heat the olive oil in a 4-quart pot over medium heat. Add the onion, celery, and green pepper, season lightly with black pepper and cook until the vegetables begin to soften, about 5 minutes. Add the garlic and cook for 1 more minute. Add the bay leaf, beans and broth and bring to a boil quickly over high heat. Lower the heat and simmer until the beans are completely tender, about 30 to 40 minutes. Remove and discard the bay leaf from the soup, puree half of the soup in a blender and then add it to the rest of the soup. Season with salt and pepper, stir in the prosciutto and keep warm. Serve the soup in warm bowls with a dollop of sour cream.

1 cup Calories 256 Dietary Fiber 13 g

Oriental Pork and Noodles

Oriental Pork and Noodles

1 lb. pork tenderloin, cut in bite-size pieces
2 cups chicken broth, fat removed
1 Tbl. soy sauce
1/2 tsp. ground ginger
1/4 tsp. garlic powder
3 oz. coil vermicelli (fine noodles), dry
1 medium onion, cut in wedges
1 red bell pepper, sliced
1 can (8oz.) sliced water chestnuts, drained
1/2 cup sliced carrots
1 cup broccoli pieces
1 Tbl. cornstarch
1/4 cup water

Spray a skillet with non-stick cooking spray and stir-fry pork until no longer pink. Remove pork and set aside. Add broth, soy sauce, ginger, garlic powder, coil vermicelli, onion, bell pepper, water chestnuts, carrots and broccoli to the skillet. Bring to a boil. Reduce heat to low, cover, and simmer for 8 to 10 minutes or until vegetables are almost done. Mix cornstarch with water. Add to skillet. Bring to a boil, stirring until thickened. Add pork and heat thoroughly.

Yield: 4 servings
One serving: 1 3/4 cups

Calories: 285
Fat: 5g

Mushroom Ravioli with Lemon-Caper Mayonnaise

Mushroom Ravioli with Lemon-Caper Mayonnaise

Mayonnaise:

3/4 cup low-fat mayonnaise
2 T. fresh lemon juice
2 tsp. capers
2 tsp. anchovy paste or
4 anchovy fillets, mashed

Ravioli:

4 cups sliced shiitake mushroom caps (about 1 pound)
4 cups sliced button mushrooms (about 1 pound)
Cooking spray
1/2 cup finely chopped shallots
1 1/2 tsp. chopped fresh thyme leaves
3 garlic cloves, minced
1/3 cup dry sherry
2 T. grated fresh Parmesan cheese
1/2 tsp. salt
1/8 tsp. black pepper
1/4 cup fat-free sour cream
Cooking spray
48 wonton wrappers

To prepare mayonnaise, combine first 4 ingredients, stirring until smooth; cover and chill. To prepare ravioli, place shiitake mushrooms in a food processor; pulse 6 times or until finely chopped. Remove from processor. Place button mushrooms in food processor; pulse 10 times or until finely chopped. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add mushrooms, shallots, thyme, and garlic; sauté 15 minutes or until tender. Add sherry; bring to a boil. Cook 8 minutes or until liquid almost evaporates. Remove from heat; stir in Parmesan, salt, and pepper. Place mushroom mixture in a bowl; let stand 10 minutes. Stir in sour cream. Preheat oven to 425 degrees. Coat 2 baking sheets with cooking spray. Working with 1 wonton wrapper at a time (cover remaining wrappers to prevent drying), spoon 2 tsp. mushroom mixture into center of wrapper. Moisten edges of wrapper with water; bring 2 opposite corners together. Press edges with a fork to seal, forming a triangle. Place ravioli in a single layer on prepared baking sheets; spray tops lightly with cooking spray. Bake at 425 degrees for 14 minutes or until golden brown, turning once. Serve with mayonnaise. Mushroom types can be varied.

Yield: 16 servings
Serving size: 3 ravioli and about 1 T. mayonnaise

Calories: 136
Fat: 4g
FIber: 1g

Tangerine Beef Stir-Fry

Tangerine Beef Stir-Fry

2 to 3 tangerines (about 1 1/2 pounds)
1/4 cup dry sherry
2 T. hoisin sauce
2 T. cornstarch
2 T. soy sauce
1 beef flank steak (about 1 pound), cut crosswise into 1/8-inch-thick slices
5 tsp. vegetable oil
1 bag (12 oz.) broccoli florets
1 medium red pepper, thinly sliced
1 T. grated peeled fresh ginger

From 1 tangerine, with vegetable peeler, remove peel. With small knife, remove any white pith from peel; slice peel very thinly and set aside. Squeeze 1/2 cup juice from tangerines; stir in sherry and hoisin sauce and set aside. In medium bowl, combine cornstarch, soy sauce, and steak; set aside. In nonstick 12-inch skillet, heat 1 tsp. oil over medium-high heat until very hot. Add broccoli, red pepper, ginger, and peel to skillet and cook 3 minutes, stirring, or until vegetables are tender-crisp. Transfer to large bowl. In same skillet, heat 2 tsp. oil over medium-high heat; add half of beef and cook 2 minutes, stirring, or until lightly browned. Transfer to bowl with broccoli mixture. Repeat with remaining 2 tsp. oil and beef. Add juice mixture to skillet and heat to boiling; boil 1 minute. Return vegetables and beef to skillet; heat through. 4 Servings

Mushroom Barley Soup

Mushroom Barley Soup

1/2 T. olive oil
1/3 cup finely chopped carrots
1/3 cup finely chopped celery
1 large onion, chopped
freshly ground black pepper
1 bay leaf
1/4 tsp. dried thyme
1/2 cup pearl barley
6 C. low-sodium mushroom broth or vegetable broth
2 pounds mushrooms, sliced
1/4 cup chopped parsley

Heat the olive oil in a saucepan over low-medium heat. Add the carrots, celery and onion, season lightly with salt and pepper, and cook for 10 minutes. Add the bay leaf, thyme, barley and stock and bring to a boil quickly over high heat. Lower the heat and simmer until the barley is completely tender, about 30 to 40 minutes. Add the mushrooms and simmer until tender, about 5 to 7 minutes. Remove the bay leaf and adjust the salt and pepper. Serve the soup in bowls and garnish with parsley.

1.5 C. Calories 122 Fiber 5g

Corned Beef and Cabbage

Corned Beef and Cabbage

8-inch square cheesecloth
12 parsley stems
2 garlic cloves, crushed with side of chef’s knife
2 bay leaves
1 T. black peppercorns
1 corned beef brisket, flat (thin) cut (3 1/2 to 4 pounds)
1 1/2 pounds small red potatoes, unpeeled and each cut into 1 1/2-inch chunks
1 pound carrots, cut into 2-inch pieces
1 small head green cabbage (about 1 1/2 pounds), cut into 8 wedges

In cheesecloth, wrap parsley, garlic, bay leaves, and peppercorns; tie with string and place in bottom of 5 1/2- to 6-quart slow cooker. Add corned beef; top with potatoes and carrots. Pour in enough water to cover meat. Place cabbage on top. Cover slow cooker with lid and cook on low setting 10 to 12 hours or until beef is very tender. To serve, thinly slice corned beef across the grain; transfer to warm large platter with vegetables.

Yield: 8 servings

Calories: 440
Total Fat: 25 g
Fiber: 6 g

Mozzarella Sandwiches

Mozzarella Sandwiches

1/4 C. Onion, chopped
1 Clove Garlic, minced
2 tsp. Parsley, minced
1/4 tsp. Dried Oregano
1/4 tsp. Dried Thyme
1/8 tsp. Salt
Dash Pepper
14 1/2oz. Can no salt added Chopped Tomatoes, undrained
1/4 C. Dry Red Wine
1/4 C. Water
1 1/2 T. no salt added Tomato Paste
1 Bay Leaf
1/8 C. Egg Substitute
1/8 C. Skim Milk
2 1oz. Slices part Skim Mozzarella Cheese
4 slices French Bread
1/3 C. Whole Wheat Cereal Biscuits, finely crushed

Coat a small saucepan with cooking spray; place over medium high heat. Add onion and garlic and sauté until tender. Add parsley and next four ingredients to pan and cook 30 seconds, stirring constantly. Add remaining ingredients through bay leaf. Reduce heat and simmer, uncovered, 20 to 30 minutes until slightly thickened, stirring occasionally. Remove and discard bay leaf.
Combine egg substitute and milk in a shallow bowl, beating well. Sandwich mozzarella between two slices of bread, dip carefully into egg mixture, then sprinkle each sandwich with crushed cereal. Place on baking sheet coated with cooking spray and bake at 400 degrees for 3 minutes. Turn sandwiches, and bake 4-6 minutes more until crisp and golden. Serve with warm tomato sauce.

Shrimp Étouffée

Shrimp Étouffée

1 T. margarine or butter
2 T. all-purpose flour
1 large red pepper, chopped
1 large onion, chopped
2 medium celery stalks, thinly sliced
2 garlic cloves, crushed with garlic press
1 bottle (8 oz.) clam juice
2 T. tomato paste
1 bay leaf
3/4 tsp. chili powder
1/2 tsp. salt
1/4 tsp. dried thyme
1/4 tsp. ground red pepper (cayenne)
1 pound large shrimp, shelled and deveined
3 green onions, thinly sliced
1/2 cup loosely packed fresh parsley leaves, chopped

In nonstick 12-inch skillet, melt margarine over medium heat. Stir in flour and cook 4 minutes or until golden brown, stirring frequently. Add red pepper, onion, celery, and garlic and cook 5 minutes, stirring occasionally. Into mixture in skillet, stir clam juice, tomato paste, bay leaf, chili powder, salt, thyme, ground red pepper, and 1/2 cup water. Heat to boiling over medium-high heat, then reduce heat to medium-low and simmer, covered, 25 minutes or until vegetables are tender. Add shrimp, green onions, and parsley, and simmer, covered, over medium-low heat 8 minutes or until shrimp turn opaque throughout.

Yield: 4 Servings

Calories: 210
Total Fat: 5 g
Fiber: 3 g

Mouse’s Caramelized-Onion, Red Pepper & Tomato Soup

Mouse’s Caramelized-Onion, Red Pepper & Tomato Soup

For the caramelized onions:

3 large yellow onions, sliced into rings
Non-stick cooking spray
Pinch of salt

Spray a nonstick stock pot with Pam. Add onions and salt. Cook over low to medium heat, stirring every 3-5 minutes. Adjust the heat if onions seem like they’re browning too fast. Keep stirring and cooking (about 45min) until onions turn completely browned, sticky, and are reduced to 1/4 of their original size.

For the soup:

1 large white onion, chopped
2 stalks celery, chopped
1 red bell pepper, chopped
1 large (30oz) can of tomatoes
2/3rd bag of frozen cauliflower flowerettes
1 can of fat-free chicken or veggie stock
3 bay leaves
1 1/2 tsp salt
1 T. garlic powder
Lots of cracked black pepper
Pinch of crushed red pepper
2 T. balsamic vinegar
1 1/2 tsp Italian seasoning
3 crushed garlic cloves

Garnish

1 large fresh yellow tomato, chopped
parsley, chopped

Remove caramelized onions from stockpot and set aside, but do not wash the pot. Spray that pot with pan spray, and over medium heat, add the onions, celery and bell pepper. Cook until veggies are soft and white onion is translucent. Add tomatoes through Italian seasoning. Cook on medium-low for 20 minutes, uncovered. Find the bay leaves and discard them. Remove from heat, stir in caramelized onions and the raw garlic. With a hand blender, (or food processor/blender in batches) puree the soup to desired consistency. Ladle into bowls and top with fresh tomato and parsley.

Skillet Chicken with Wine

Skillet Chicken with Wine

2 jumbo onions (about 1 pound each)
1 pound medium-size red potatoes
9 medium-size chicken thighs (about 3 pounds)
1 T. olive or salad oil
1 cup chicken broth
1/3 cup dry white wine
1 tsp. dried thyme leaves
1/2 tsp. coarsely ground black pepper
8 Kalamata olives or ripe olives
1 small bunch spinach

Slice onions. Cut potatoes into 2-inch chunks. Remove skin and fat from chicken thighs. In nonstick 12-inch skillet over high heat, in hot olive or salad oil, cook chicken thighs until browned on both sides. Add onions, potatoes, chicken broth, white wine, thyme, black pepper, and olives; over high heat, heat to boiling. Reduce heat to low; cover and simmer about 20 minutes or until juices run clear when chicken is pierced with a knife and vegetables are tender. Stir in spinach; cook 1 to 2 minutes until spinach just wilts.

Yield: 6 Servings

Calories: 285
Fat: 8g

Mexican Bean Stew

Mexican Bean Stew

1 C. dried pinto beans
1 C. dry black beans
1 C. dry garbanzo beans
1 onion, diced
4 cloves garlic, crushed
1 tsp. ground cumin
1 (14.5 oz.) can crushed tomatoes
2 C. fresh corn kernels
1/2 tsp. ground cinnamon
Pepper & cayenne pepper to taste

Rinse and sort pinto beans, black beans and garbanzo beans. Place in a large bowl and cover with water. Soak overnight. Drain beans and place in a large pot; cover with water. Bring to a boil and cook for 1 hour, or until beans are tender. It may be necessary to add more water during cooking to prevent drying out or scorching. Heat a little stock or water in a small saucepan over medium-high heat. Sauté onion and garlic until onion is transparent. Stir in cumin. To the beans add the onions, garlic and crushed tomatoes. Simmer for 20 minutes. Stir in corn and cinnamon; cook 15 minutes more. Season with pepper and cayenne to taste before serving

Cheesecake

Cheesecake

1 1/2 cups low-fat (1%) cottage cheese
1/2 cup part-skim ricotta cheese
8 oz. neufchâtel cheese, room temperature
3 eggs
1/2 cup sugar
1 T. vanilla extract
2 tsp. fresh lemon juice
1/4 tsp. salt
4 2 1/2-inch-square reduced-fat graham crackers (1 oz), finely crumbed

Position the oven rack in the lower third of the oven. Preheat the oven to 350°F. Line a 9-inch round baking pan with a backing parchment or wax paper round and spray with nonstick cooking spray. In a food processor, puree the cottage and ricotta cheese until velvety smooth, at least 3 minutes. Add the neufchâtel cheese, eggs, sugar, vanilla, lemon juice, and salt; pulse just until completely smooth, about 30 seconds. Pour into the prepared pan. Pull the oven rack partly out. Place a large roasting pan on the rack; add the filled cheesecake pan. Carefully pour 1/2 inch boiling water into the roasting pan. Bake until the cheesecake is just starting to pull away from the sides of the pan, 40-45 minutes. Cool completely on a rack, then cover with plastic and refrigerate at least 24 hours and up to 2 days. To unmold the cheesecake, cover the pan with tightly stretched plastic wrap, then place a plate on top. Invert the pan and tap gently to release the cake; remove the parchment. Place a cake plate on the cake and invert so that the cake is right-side-up. Press the graham cracker crumbs around the sides of the cake.

Yield: 10 servings

Calories: 140
Fat: 5g
Fiber: 0g

Lime Chicken Spinach Salad

Lime Chicken Spinach Salad

Marinate 3 oz. boneless, skinless chicken breast in a mixture of 2 T. lime juice, 1 tsp. olive oil, and 1 tsp. minced cilantro. Grill or broil. Slice chicken breast into 1/4 inch thick strips. Prepare salad using 1 C. fresh spinach leaves, 1 C. romaine leaves, 1 chopped scallion, and 1/4 C. cut up artichoke hearts. Toss with 2 T. fat-free Italian salad dressing and top with sliced chicken.

Crockpot Jambalaya

Crockpot Jambalaya

4 oz. lean ham, chopped
1 cup chopped onion
2 celery stalks, chopped
1 medium green pepper, chopped
1 28 oz. can tomatoes and juice
1/4 cup tomato paste
1 clove garlic, minced
1 T. Minced fresh parsley, or 1/2 T. dried parsley
1/2 tsp. chopped fresh thyme, or 1/4 tsp. dried thyme
2 whole cloves
1 T. Canola oil
2/3 cup uncooked white or brown rice
16 medium-large shrimp, peeled and deveined

Thoroughly mix all ingredients except shrimp in a slow cooker. Cover and cook on low setting for 7-10 hours. One hour before serving, turn slow cooker to high setting. Stir in uncooked shrimp. Cover and cook until shrimp are pink and tender.

Yield: 4 servings
Serving size: 1 1/2 cups

Lentil Soup

Lentil Soup

7-1/2 C. Fresh Vegetable Broth or water
1-1/2 C. dried lentils
1 C. chopped onion
1 C. chopped carrot
1/2 C. chopped celery
1/2 C. chopped parsnip
2 T. low-sodium soy sauce
2 tsp. dried oregano

Combine broth and dried lentils in a large Dutch oven, and bring to a boil. Cover, reduce heat, and simmer 30 minutes. Add remaining ingredients; cover and simmer 15 minutes

Lightly Scalloped Potatoes

Lightly Scalloped Potatoes

1 clove garlic, diced
1/4 cup diced onion
2 1/2 tsp flour
6 oz. evaporated skim milk
3/4 cup skim or 1% milk
1/2 tsp salt
1/4 tsp red pepper
Nonstick vegetable cooking spray
4 1/2 cups (2 1/2 lb) thinly sliced red potatoes
1/2 cup low-fat shredded Cheddar or Swiss cheese
1/3 cup Parmesan cheese

In a nonstick saucepan, sauté garlic and onion until tender. Add flour and mix well. Add milk and seasonings. Cook until slightly thickened, stirring constantly, about 2 minutes. Alternate layers of potato, cheese, and sauce in a 2 qt. baking dish that has been coated with vegetable spray. Bake at 350 degrees for 45 minutes or until bubbly and golden brown. Let stand 20 minutes before serving.

Yield: 8 servings
Serving Size: 1/2 cup

Corn and Pepper sauté

Corn and Pepper sauté

1 T. oil
1/2 cup chopped onion
1 1/2 cups corn (scrape right off the cob, or use frozen and thawed)
1/2 cup diced red pepper
1/2 cup diced green pepper
1/2 cup halved cherry tomatoes
2 T. fresh lemon juice
2 T. minced fresh basil
Fresh ground pepper and salt to taste

Heat the oil in a large skillet over medium-high heat. Add the onion and sauté for 5 minutes. Add the corn and peppers and sauté for 5 more minutes. Add the cherry tomatoes and lemon juice. Cover and cook for 3 minutes. Add in basil, black pepper, and salt and cook 1 more minute.

Lasagna Primavera

Lasagna Primavera

2 cups carrots, shredded
2 cups yellow squash, shredded
2 cups zucchini, shredded
2 cups plain yogurt cheese
1 tsp. each oregano and basil
1/2 tsp. thyme
1/2 tsp. pepper
2 eggs
2 cups mozzarella cheese shredded
12 lasagna noodles, cooked
32oz. jar Spaghetti Sauce (Or make your own)

Using a yogurt cheese maker or layered cheese cloth, strain the whey from 1 quart of yogurt overnight to make yogurt cheese. Preheat oven to 375oF. Using a large mixing bowl, fold the vegetables, 1 cup mozzarella cheese, herbs, pepper and eggs into the yogurt cheese. In a 9″x13″ pan place a couple of T. of sauce on bottom, spreading evenly. Place a layer of noodles in the pan, top with half of the vegetable filling, then half of the sauce. Repeat for the second layer. Finish with the remaining noodles and cheese. Bake covered with foil for 1 hour. Remove foil for the last 10 minutes for cheese to brown.

Italian Potato Salad

Italian Potato Salad

1 lb red potatoes, unpeeled and diced
1/2 cup diced red and yellow peppers
1/2 cup sliced scallions
1 T. minced fresh basil
2 tsp. minced fresh oregano
2 T. minced fresh Italian parsley
2 T. olive oil
1/4 cup red wine vinegar
1 T. dry white wine
2 T. Dijon mustard
1 T. sugar

In a pot of boiling water, cook the potatoes for about 15 minutes until tender. Drain. Add the peppers, scallions, basil, oregano, and parsley. In a small bowl, whisk the remaining ingredients together by hand to make the dressing. Pour over the salad and serve immediately, or refrigerate for several hours before serving

Grilled Shrimp with Pasta and Pineapple Salsa

Grilled Shrimp with Pasta and Pineapple Salsa

2 15 oz. cans pineapple chunks, packed in their own juice, drained
1 large red pepper, chopped
1 large red onion, chopped
1 jalapeño pepper, minced
1/2 cup orange juice
1/3 cup lime juice
1 1/2 lb. peeled and deveined large shrimp
6 cups cooked rotini pasta

In a large bowl, combine all salsa ingredients except the shrimp and pasta. Prepare an outside grill with an oiled rack set 4 inches above the heat source. On a gas grill, set the heat to high. Grill the shrimp on each side for 2 minutes. Toss the pasta with the salsa, arrange the shrimp on top, and serve.

Yield: 6 servings
Servign Size: 3 oz. shrimp & 1 cup pasta

Calories: 383
Fat: 3g

Hot and Sour Soup

Hot and Sour Soup

1 tsp. minced garlic
2 T. chopped red onion
1/2 tsp. red pepper flakes
4 1/2 cups vegetable stock
8 oz. canned bamboo shoots, drained
10 oz. firm tofu, drained and cubed
1 large shiitake mushroom, sliced
1 scallion, chopped
11/2 T. rice vinegar
2 T. cornstarch
1 cup loosely packed thinly sliced fresh spinach leaves

Combine the garlic, onion, and red pepper flakes in a heavy saucepan and cook, covered, over low heat until the onion is translucent, adding a little water if necessary to prevent scorching. Stir in the stock. Add the bamboo shoots, tofu, mushroom, scallion, and rice vinegar and heat to boiling. Combine enough water with the cornstarch to form a thin paste. Slowly pour the cornstarch mixture into the boiling soup, reduce the heat to medium, add the spinach, and continue to cook for 5 minutes.

Makes 6 cups. 1 C. = 60 calories

Breakfast Strata

Breakfast Strata

3/4 cup egg substitute
3/4 cup low-fat (1%) milk
3 slices day-old white bread, cubed
1/2 cup fresh spinach, finely chopped
1/2 cup shredded Pepper Jack cheese

Spray an 8 inch round pan with nonstick cooking spray. In a medium bowl, whisk the eggs until frothy. Add the milk and bread. Let stand for 5 minutes. Add the spinach and cheese and stir to blend. Pour into the prepared pan. Cover and refrigerate 8 hours or overnight. Prehead the oven to 350 degres F. Bake the strata, uncovered, until the top is lightly browned, about 30 minutes. Serve hot or at room temperature.

Yield: 4 Servings

Calories: 149
Fat: 6g
Fiber: 0g

Herb & Garlic Soup

Herb & Garlic Soup

2 14-oz. cans low sodium vegetable broth
1 head garlic (15 cloves), peeled
1 medium onion, peeled and quartered
1 1/2 tsp. fresh parsley
1 1/2 tsp. fresh cilantro
1 tsp. fresh mint
1 tsp. basil leaves
1 tsp. curry powder
1/4 tsp. red pepper flakes
1 T. lemon juice

In a medium saucepan, combine all ingredients except lemon juice. Bring to a boil, then reduce heat and simmer, covered, for 30 minutes. Remove from heat and allow to cool partially. Puree in batches in a blender or food processor. Return to pan, add lemon juice and reheat.

Yield: 4 servings
Calories: 46
Fat: 1.6g
Fiber: .5g

Note: I love this stuff. I use my own homemade chicken stock instead of the canned veggie stuff. This makes a light opening soup to help fill me up before I eat a meal. It works well as a saute liquid instead of plain broth or water. I also have drizzled a bit of this over rice or chicken before re-heating it in the microwave — to keep it moist while heating, and it gives a lovely flavor.

Low Fat Peanut Butter Cookies

Low Fat Peanut Butter Cookies

1 C. Creamy peanut butter
1 C. Frozen concentrated Apple Juice, thawed
1 tsp. Vanilla extract
1 C. Whole wheat flour
1/2 tsp. Salt
1 1/2 tsp. Baking soda

Combine peanut butter, apple juice, and vanilla in a mixing bowl; mix well. Combine the flour, salt, and baking soda (dough will be sticky). Drop by rounded T. onto a nonstick cookie sheet. Dip a glass in flour and use it to press down the cookies; dip a fork in flour and make the traditional peanut-butter marks on the cookies using the fork. Bake cookies at 350 degrees for 10-15 minutes or until lightly browned.

Harvest Soup

Harvest Soup

3 lbs butternut or acorn squash
2 granny smith apples, peeled and cored
1 med. onion, chopped
1 small potato, peeled and cubed
2 carrots, peeled and chopped
4 cups homemade chicken stock
2 tsp curry powder (to taste)
1/2 tsp white pepper
Apple cider

Peel, seed and cube squash. Place stock in large pot and bring to a boil. Turn heat to medium and add squash, apple, onion and carrot. Cook till veggies are tender. Strain veggies, reserving liquid. Puree veggies in processor or blender till smooth. Combine puree with reserved liquid and place back on stove , med heat. Add seasonings, adjust to taste. Simmer 10 minutes to blend flavors. If too thick, thin with cider or apple juice.

Lentil and Rice Pilaf

Lentil and Rice Pilaf

2 cups Low-salt vegetable stock
1 cup Water
1/2 cup Long grain white rice
1/2 cup Lentils
1 medium Onion — sliced
2 medium Tomatoes — diced
1 tsp. Dried thyme
Salt and pepper to taste

Combine the stock and water. Brings 2 cups liquid to a boil. Rinse lentils and slowly add to boiling stock so that liquid continues to boil. Cover and cook 5 minutes. Rinse rice and add to lentils with onion, tomatoes, thyme and remaining 1 cup liquid. Cover and simmer 20 minutes. Salt and pepper to taste.

Ham & Cheese Folds

Ham & Cheese Folds

2 1oz. Pieces of Frozen Bread Roll Dough, thawed
Dijon Mustard
2 extra thin slices Ham
2 thin slices reduced fat cheese
Sesame Seeds

Preheat oven to 350 degrees. Coat baking sheet with nonstick cooking spray. Roll each piece of dough to a 3-4” square, spread with mustard. Place ham, then cheese on dough, and roll up, trimming edges if necessary. Roll in sesame seeds and place on baking sheet, seam side down. Bake 10-12 minutes, until heated through and dough is golden brown.

Easy Italian Chicken & Rice

Easy Italian Chicken & Rice

3 skinless, boneless chicken breast halves (about 12-oz.), cut into strips
1 tsp. Italian seasoning
1 14-1/2-ounce can Chicken Broth or Vegetable Broth
1 14-1/2-ounce can pasta-ready diced tomatoes, undrained
1-1/2 cups instant white or brown rice
1 cup halved zucchini slices (approx. 1 small zucchini)

Lightly spray 10-inch nonstick skillet with no-stick cooking spray. Stir-fry chicken with Italian seasoning over medium-high heat 3 minutes or until chicken is no longer pink. Stir IN broth, tomatoes, rice and zucchini. Bring to a boil; reduce heat. Simmer 5 minutes, stirring occasionally. Remove from heat. Cover; let stand 5 minutes or until most of liquid is absorbed.

Yield: 4 Servings

Calories 280
Fat 1g
Fiber 3g

Greek Salad Pita Pocket

Greek Salad Pita Pocket

Cut 1 pita bread in half. Prepare a salad of 1 1/2 cups of chopped romaine lettuce, 1/4 cups of chopped cucumber, 1/4 cup chopped tomatoes, 2 T. of chopped celery, 1 T. of diced green pepper, 1 ounce of crumbled feta cheese, and 2 medium black olives finely sliced. Toss with 2 T. of your favorite low calorie, low fat Greek salad dressing. Stuff each half of the pita bread with half of the salad.

Guiltless Chicken Alfredo

Guiltless Chicken Alfredo

3 skinless, boneless chicken breast halves (about 12-oz.), cut into strips
1 tsp. dried basil
3 cups cut-up vegetables (red and yellow bell peppers or broccoli) or 16-ounce bag frozen Italian-style vegetables
1 14-1/2-ounce can Chicken Broth
1/4 cup all-purpose flour
1/2 cup nonfat sour cream
2 T. grated Parmesan cheese
Hot cooked spinach linguine or other pasta, if desired

Lightly spray 4-quart saucepan with no-stick cooking spray. Stir-fry chicken with basil over medium-high heat 3 minutes or until chicken is no longer pink. Stir in vegetables; continue cooking 3 minutes. Combine broth and flour until smooth. Stir into chicken mixture. Bring to a boil; reduce heat. Simmer 3 minutes, stirring frequently. Remove from heat. Stir in nonfat sour cream and Parmesan cheese. Serve over pasta. If desired, garnish with a small amount of additional Parmesan cheese.

Yield: 4 servings

Calories 190
Fat 2g
Fiber 2g

Golden Lentil Soup

Golden Lentil Soup

1 C. Orange lentils
4 C. Chicken Stock + 2 C. Water
4 Carrots, chopped
1 Onion, chopped
2 Garlic cloves, minced
2 tsp. Curry powder
Pinch cayenne, or to taste

Bring all of the ingredients to a boil in a large pot and simmer for 30 minutes, or until the lentils are tender. Mash the lentils or puree them in a blender or food mill. This recipe works equally well with regular lentils or split peas. Freezes well.