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.
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.
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.
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
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
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.
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.
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.
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.
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.
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
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.
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
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.
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.
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
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.
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.
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.
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
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
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
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.
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.
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.
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
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
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.
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
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
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.
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.
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
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
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
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
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
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
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
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.