Secret Twist Chili

Secret Twist Chili

1 can red kidney beans, drained
1 can garbanzo beans, drained
1/2 pound ground sausage
1/2 pound ground beef
1 T. chopped onion
1 tsp. chopped garlic
1 can beef broth
3 cans chopped tomatoes
1 tsp. olive oil
1 T. unsweetened cocoa powder
2 tsp. cumin
1 tsp. freshly ground pepper
1 tsp. dried oregano
1 tsp. dried basil
1 tsp. chili powder
1/2 tsp. cayenne pepper

In a large pot, saut� onion and garlic in olive oil over medium-high heat until onion is transparent. Add ground sausage and beef. Add all spices (cumin, pepper, oregano, basil, chili powder, cayenne pepper); mix well. Saut� for about three minutes (meat will not be cooked through).
Add tomatoes, beef broth, kidney beans, garbanzo beans, and cocoa powder. Mix well. Lower heat to medium-low and simmer chili for about an hour. Meat should be cooked through and chili should be hot. Serve with a dollop of sour cream, chopped green onions, and cheddar cheese, if desired.

French Onion Soup

French Onion Soup

In an electric frying pan, sauté 5 C. of onions. Add 2 tsp. of minced garlic and 1 T. of water. Stir in 1 tsp. of Splenda and 1 tsp. of flour. Add 5 C. of low sodium beef stock or broth and stir. Pour the soup into individual oven-proof soup bowls. Toast 2 slices of whole wheat bread, cut off the crusts and add them to the top of each soup bowl. Now sprinkle 1/2 C. of light cheddar cheese and 1/2 C. of light mozzarella cheese over the toast and broil until the cheese has just melted.

Tilapia Packets

Tilapia Packets

1/4 cup dry sherry
2 tsp. low-sodium soy sauce
2 tsp. minced garlic
1/4 cup minced scallions
2 tsp. peeled and minced gingerroot
1/4 tsp. freshly ground black pepper
Aluminum foil
Vegetable cooking spray
4 tilapia fillets, 4-oz. each, patted dry
1 red pepper, seeded and cut into strips

In a small bowl, combine sherry, soy sauce, garlic, scallions and gingerroot. Preheat oven to 425 degrees F. Cut four (12×12-inch) squares of aluminum foil. Spray each square with vegetable cooking spray. Fold foil to form a triangle; open triangle and place 1 fillet in each foil triangle. Divide red pepper strips between the four packets and place on top of fillets. Spoon sherry sauce evenly between the four packets. Fold and crimp edges of foil to close each triangle. Place on a large baking sheet and bake for 10 minutes or until tilapia flakes easily.

Four Cheese Stuffed Shells

Four Cheese Stuffed Shells

1/2 lb. Jumbo Shell Pasta (20 Shells)
6oz. 1% Cottage Cheese
7 1/2 oz. Ricotta Cheese
1/2 C. Shredded Asiago Cheese
3/4 C. Grated Parmesan Cheese
2 T. snipped fresh Chives
2 T. chopped Parsley
Pepper
1/2 10oz. Package Frozen Spinach, thawed and drained
3 C. Smoky Marinara
1/2 C. shredded Mozzarella

Cook pasta according to package directions, omitting oil and salt. Drain and set aside. Preheat oven to 375. Coat a 13×9” baking dish with cooking spray and set aside. Place ricotta and cottage cheese in food processor and mix until smooth. Combine with Asiago and the next 6 ingredients. Spoon or pipe 1 T. mixture into each shell. Arrange shells seas sides up into prepared dish. Pour marinara over shells and sprinkle with mozzarella. Cover with foil and bake for about 30 minutes and fully heated. You can easily vary the filling by using different cheeses or herbs.

Serving = 2 stuffed shells and 1/2 C. sauce =

Calories: 470
Fatt: 16g
Fiber: 5g

Slow-Roasted Halibut with Shaved Asparagus and Fennel Salad

Slow-Roasted Halibut with Shaved Asparagus and Fennel Salad

Slow-Roasted Halibut with Shaved Asparagus and Fennel Salad4 1/2 tsp. fresh lemon juice
1 T. Dijon mustard
3 T. extra-virgin olive oil
2 T. drained capers, chopped
3/4 pound asparagus spears (about 1 bunch), trimmed
1/2 C. thinly sliced fennel bulb (preferably shaved with V-slicer)

Olive oil to coat halibut fillets
2 1/2 C. fresh breadcrumbs made from crustless French bread
3 T. finely grated Parmesan cheese
2 T. finely chopped fresh Italian parsley
1 T. finely chopped fresh thyme
2 tsp. finely grated lemon peel
3 T. butter, melted
6 6-ounce halibut fillets

(Dressing can be made 1 day ahead; cover and chill; bring to room temperature and whisk again before serving. Vegetables can be prepared 4 hours prior to serving; cover and chill) In a small bowl, whisk lemon juice and mustard. Gradually whisk in oil, then add capers. Season dressing to taste with salt and pepper. Place one asparagus spear flat on work surface. Using vegetable peeler, shave asparagus into long thin strips. Place asparagus strips in medium bowl with shaved fennel.

Mix breadcrumbs, cheese, herbs, and lemon peel in a medium bowl. Season with salt and pepper. Add melted butter and toss with fork to incorporate evenly. Rinse halibut fillets with cold water and pat dry with paper towels. Rub fillets with olive oil and place on a baking sheet. Season with salt and pepper. Take small handfuls of breadcrumb topping and gently press evenly over the top of the fillets (Can be made 1 hour ahead; cover and chill). Preheat oven to 300°F. Bake halibut until opaque in center, about 20 minutes. Turn on broiler. Broil halibut just until breadcrumbs start to brown, about 1 minute.

Just before halibut is done baking, pour dressing over asparagus and fennel salad and toss gently to coat. Season salad to taste with salt and pepper.

Five Onion Bisque

Five Onion Bisque

8 whole garlic cloves, peeled
1 tsp. butter
1 medium sweet vidalia or imperial onion, thinly sliced
1/2 maui onion, thinly sliced
1/2 cup chopped well-rinsed leeks, white part only
4 scallions, chopped
1/4 cup non-alcoholic champagne
4 cups fat-free chicken stock
1/4 tsp. freshly ground black pepper
1/2 cup chopped chives
1/2 cup fat-free sour cream
Fresh basil leaves for garnish
18 sourdough croutons for garnish

Preheat the oven to 350°F. Lightly spray a baking sheet with non-stick cooking spray. Spread the garlic cloves on the sheet and bake until very soft, about 10 minutes. Set aside. Melt the butter in a 4-quart stockpot. Add the Vidalia and Maui onions and slowly cook them until caramelized, or a golden brown in color, about 30 to 40 minutes. Add the leeks and scallions and cook for an additional 10 to 15 minutes. Add the roasted garlic and champagne and cook until almost dry. Add the stock, salt, and pepper and simmer for 30 minutes. Remove from the heat. Add the chives and allow to cool slightly. Spoon the mixture into a blender and puree while adding the sour cream. Pour the puree back into the saucepan and reheat it to serving temperature. Garnish each serving with basil leaves and 3 sourdough croutons.

Makes 6 2/3 cup servings. 76 calories

Tarragon Chicken with Vegetable Stuffing

Tarragon Chicken with Vegetable Stuffing

1 Whole small Roasting Chicken
1 lg. Onion, thinly sliced
2 C. Shredded Zucchini (about 1/2 pound)
1/2 C. grated Carrot
2 cloves Garlic, minced2 T. Olive OIl
1 1/2 tsp. dry Tarragon
2 T. + 2 tsp. Lemon Juice
1/2 tsp. lemon zest
salt & pepper to taste

Heat oven to 375. sauté onion, zucchini, carrot, and one clove garlic in chicken stock until it is soft, but not browed. Stir in 1//2 tsp tarragon, 2 tsp. lemon juice, lemon peel; salt & pepper to taste. Set aside and let cool. Stuff chicken with cooled vegetable mixture. Mix all remaining ingredients. Roast chicken for 1 – 1 1/2 hours, basting frequently with oil mixture until temperature of thickest part of the breast reaches 170 degrees. Cover with foil if skin browns too quickly.

Feta and Cannellini Pasta

Feta and Cannellini Pasta

29 oz. canned tomatoes – diced
19 oz. cannellini beans – rinsed and drained
10 oz. fresh spinach – cleaned and chopped
4 C. pasta – cooked
1/2 C. feta cheese – crumbled
1/4 C. fresh basil – coarsely chopped
4 T. pine nuts – toasted (optional)

In a large nonstick skillet, cook tomatoes and beans over medium high heat. Bring to a boil then reduce heat. Simmer for 10 minutes. Add spinach; cook until it wilts (3 minutes). Distribute pasta among 4 plates. Top each pasta dish with sauce, feta cheese, basil, and pine nuts.

Pork Adobo

Pork Adobo

1 pound boneless pork loin cut into bite-sized cubes
1 cup water
1/4 cup cider vinegar
2 T. reduced-sodium soy sauce
3 minced garlic cloves
1 small bay leaf

Combine all ingredients in a medium saucepan. Leave it alone for 30 minutes for the flavors to soak into the pork. Bring the mixture to a boil and then reduce the heat and simmer, covered, for about an hour.

Eggplant and Tomato Pasta

Eggplant and Tomato Pasta

1 medium eggplant, peeled and cut into 1/2-inch cubes
Coarse grained salt
1 T. olive oil
3 cloves garlic, minced
1 (28-ounce) can peeled and crushed, or diced tomatoes
1 1/2 tsp. sugar, optional
Coarsely ground fresh black pepper
1/4 cup basil (about 10 leaves), torn
8 oz. bow tie pasta (farfalle), cooked al dente

Place eggplant in a colander and season generously with salt. Fill a 1-gallon plastic bag with water, seal tightly and place over eggplant to weigh down. Let stand for 40 minutes. Rinse the salt off the eggplant, and pat dry. (This step shouldn’t be skipped, even if you are on a reduced sodium diet. The eggplant will be too watery otherwise. If you are cutting back on salt for a medical condition, skip this recipe.) Place the olive oil in a large skillet over medium-high heat, add eggplant and cook, stirring often, until golden brown on all sides, about 20 minutes. Add garlic, tomatoes and their juice to the pan. Stir in the sugar and salt. Simmer until sauce has slightly thickened, about 15 to 20 minutes or longer depending on how juicy your tomatoes are. Taste and adjust seasonings. Add the basil and cook 1 minute more. Serve over pasta.

Hot Honey Chicken

Hot Honey Chicken

1 pound chicken breasts (bone-in or not)
1/2 cup honey
1/4 cup hot pepper sauce
2-3 cloves garlic, chopped
1/2-1 tsp. ground black pepper
2 T. ground black pepper
1/8 tsp. dried thyme
1/4 tsp. ground cinnamon

Preheat an outdoor grill for high heat and lightly oil the grate. In a small bowl, combine all ingredients but the chicken and mix well. Cover each chicken breast with the sauce and put on the grill, basting occasionally. Grill for 10 to 15 minutes per side, or until internal temperature reaches 180 degrees F.

Yield: 4 Servings
Calories: 234
Fat: 1g
Fiber: 1g

Eggplant Soup

Eggplant Soup

1 Medium Eggplant (about 1 pound)
1 Small Onion, minced fine
1 lg. Clove Garlic, crushed
1/2 T. Fresh Oregano, minced
3-4 lg. Plum Tomatoes, peeled, seeded, and chopped
11/2 C. Chicken Stock
Pinch Cayenne Pepper
2-3 T. Fresh Basil, shredded

Grill the eggplant until charred and tender. Cut in half lengthwise and scoop out the pulp, discard skin. Sauté the onion, garlic and oregano in a little water until softened. Add eggplant, tomatoes, stock, and pepper. Simmer, partly covered, for 35 minutes. Puree soup in blender, spoon into bowls, then top with a little shredded basil.

Marinated Strawberries in Phyllo Cups

Marinated Strawberries in Phyllo Cups

Phyllo dough cut into 12 4”-squares
Nonstick cooking spray
2 cups sliced fresh strawberries
1 T. sugar
1 tsp. vanilla
1/2 cup vanilla yogurt
Cool Whip Light

Heat oven to 350°. To make phyllo cups, place 1 square in bottom of muffin tin. Lightly spray bottom of second piece of phyllo with nonstick cooking spray; layer over first square in muffin tin. Repeat with third piece of phyllo. Make 3 more phyllo cups following same procedure. Bake in oven for 10-12 minutes, or until golden brown. Remove from oven and cool. Meanwhile, mix strawberries, sugar and vanilla; let marinate for 15 minutes. To serve, spoon strawberry mix into phyllo cups; top each with 2 T. yogurt. Garnish with whipped cream, if desired.

Curried Chicken and Lentil Soup

Curried Chicken and Lentil Soup

3/4 cup brown lentils
2 whole chicken breasts, boned and skinned (4 halves)
5 C. chicken stock or as needed
3 T. oil
2 yellow onions, diced about 3 C.
2 tsp. curry powder
1/2 tsp. ground ginger
1 tsp. finely minced garlic
1/4 cup lite coconut milk
2 C. diced plum tomatoes, or canned
1 tsp. lemon juice
1 tsp. salt
1/2 tsp. pepper
3 T. chopped fresh mint

Put the lentils in a small saucepan and cover with cold water about two inches over the top. Bring up to a boil. Reduce heat to a simmer and cook the lentils until done, about 25 minutes. Set aside. Bring the chicken stock up to a boil in a sauté pan. Reduce the heat and poach the chicken breasts until done, about 6-8 minutes. Remove chicken from the stock and set aside. Reserve the stock for the soup. When the chicken is cool enough to handle, cut or tear into bite sized pieces. Melt the butter in a medium size saucepan over a moderate heat. Cook the chopped onions for about 10 minutes, until tender and translucent. Add the curry, ginger, and garlic, and cook for 2-3 minutes longer. Add the reserved chicken stock and coconut cream to the onion mixture. Simmer about 10 minutes. Add the diced tomatoes and lentils and bring up to a boil. Add lemon juice and salt and pepper to taste. You may add the chicken now and heat through and serve at once, sprinkled with mint. Or, you may prepare the soup up to this point and refrigerate.

To serve later: If you have made the soup ahead of time, and have cooked the chicken breasts (or have left over cooked chicken or turkey), bring the soup to a boil. Reduce heat, add the reserved shredded chicken, warm through and ladle into bowls. Thin with more stock or water as needed. Top each portion with a sprinkle of chopped mint.

1 bowl (1/6 recipe) 250 Fiber 9 g

Chocolate Angel Food Cake

Chocolate Angel Food Cake

1/4 cup unsweetened cocoa powder
1/4 cup hot, strong coffee
11/4 cup sugar
1/4 cup sifted cake flour
1/4 tsp. salt
12 egg whites
1 tsp. cream of tartar

Pre-heat oven to 350°F. Using a medium bowl, dissolve cocoa in coffee; set aside to cool at room temperature. In a bowl, combine 1/2 cup sugar, flour and salt. Place egg whites in large mixing bowl and set it over a larger bowl of hot water. Stir for several minutes until egg whites come to room temperature. Beat egg whites until frothy. Add cream of tartar and continue beating until soft peaks form. Gradually add remaining sugar and beat until stiff peaks form. Do not overbeat. Sift the flour mixture over the beaten egg whites in 3 parts, folding in gently after each sifting. Stir approximately 1 cup of egg white mixture into the coffee mixture. Fold it back into the egg white mixture until combined. Pour the batter into a spring-form cake pan. Smooth the top and run a small knife through the batter to remove any air pockets. Bake for 50-60 minutes, or until the top springs back when lightly touched. Allow cake to sit in pan until nearly cool. With a knife, loosen the edges and invert the cake onto a serving platter.

Curried Cauliflower Potage

Curried Cauliflower Potage

3 C. cooked cauliflower
1 1/2 C. Chicken Stock
1 T. Curry powder
Dash low-sodium soy sauce
Black pepper
Dash cayenne pepper

Pour all ingredients into food processor and process until very thick and completely blended. Transfer into pot or microwave rice cooker and heat thoroughly until piping hot.

Carrot-Raisin Cake

Carrot-Raisin Cake

6 egg whites or 1 cup egg substitute
1 cup apple juice concentrate
2/3 cup canola or safflower oil
1/4 cup water
3 cups unbleached white flour
1 T. baking powder
1 tsp. baking soda
1 tsp. salt
2 tsp. cinnamon
1/4 tsp. nutmeg
2 cups raisins
2 cups carrots (4-6 medium)

Preheat oven to 350 degrees. Stir together egg, apple juice concentrate, oil, and water. Set aside. Sift together dry ingredients: flour, baking powder, baking soda, salt, cinnamon, and nutmeg. Put raisins in warm water to plump. Meanwhile, grate carrots, and spray 2 round 9″ cake pans with non-stick pan spray. Gently stir wet ingredients into dry ingredients just until moistened. Drain raisins, and fold in carrots and raisins. Pour into cake pans, and bake at 350 degrees for 25 to 30 minutes. Then reduce heat to 325 degrees for 8 to 12 more minutes. Serve cooled (even refrigerated)

Cubano Fish

Cubano Fish

From The Skinny Daily Post

Dressing:
Juice 1/2 lime
2 T. olive oil
1/4 T. red pepper flakes
zest of 1/4 orange
salt and black pepper to taste

Whisk dressing ingredients together and toss with:
1 7oz. package tuna
1/2 C. canned black beans
12 halved cherry tomatoes
1 handful roughly chopped cilantro (the important ingredient!)

A cup or so of this stuff is a great lunch and yummy great straight out of a Tupperware bowl, stuffed into a sandwich, or served atop pretty greens for a luncheon. Trade the canned tuna for fresh grilled tuna and you’ve got a dinner for kings.

Oatmeal Raisin Cookies

Oatmeal Raisin Cookies

1-1/2 cups quick-cooking oats
3/4 cup all-purpose flour
1/2 tsp. ground cinnamon
1/2 tsp. baking powder
1/4 tsp. ground ginger
1/8 tsp. salt
1/2 cup reduced-calorie stick margarine
1/3 cup light brown sugar, packed to measure
4 packets (or 1-1/4 tsp. bulk) Sweet’N Low
2 egg whites
1 tsp. vanilla extract
1/3 cup raisins

Preheat the oven to 375°F. In a medium bowl, combine the oats, flour, cinnamon, baking powder, ginger and salt; set aside. In a large bowl, mix the margarine, sugar, Sweet’N Low, egg whites and vanilla with an electric beater. Stir in the dry ingredients until well blended. Add the raisins. Spray cookie sheets with nonstick cooking spray. Drop the dough by rounded tsp. onto cookie sheets. Bake 8 to 10 minutes, or until lightly browned. Cool on a wire rack. Makes 3 dozen cookies or 18 servings.

Serving Size: 2 cookies

Calories: 95
Fat: 3g

Potato Leek Soup

Potato Leek Soup

10 large Russet Potatoes
6 Large Leeks
2 C. Skim Milk
2 T. Fresh Dill
1 C. Yogurt Cheese (at room temperature)
Pepper to taste

Peel and dice potatoes and place in a large pot. Cut leeks in half lengthwise and wash all grit from between leaves. Cut into small 1/2-inch pieces, place in pot with potatoes and cover with water. Bring water to a boil. Reduce heat and cook for about 30 minutes or until potatoes are tender. Add milk, dill and pepper and cook for 10 minutes. Add yogurt cheese and cook over low heat until heated through. Taste and adjust seasonings; serve immediately. Serves 8-10.

Orange Vanilla Muffins

Orange Vanilla Muffins

2 cups sifted all-purpose flour
2 T. sugar
6 packets (or 2 tsp. bulk) Sweet ‘N Low®
2-1/2 tsp. baking powder
1/2 tsp. baking soda
1 cup buttermilk
1/4 cup reduced-calorie tub margarine, melted
1/4 cup orange juice
1 large egg
2 tsp. finely grated orange rind
1 tsp. vanilla extract

Preheat oven to 400°F. Spray a 12-cup muffin pan with nonstick cooking spray or line with paper muffin cups. In a large bowl, sift the dry ingredients. In another bowl, combine the buttermilk, margarine, orange juice, egg, orange rind, and vanilla. Make a well in the center of the dry ingredients. Pour in the liquid ingredients; stir until moistened. Spoon equal amounts of batter into the prepared muffin cups. Bake 15 to 18 minutes, or until golden brown and a toothpick inserted in the center comes out clean. Cool in the pan on a wire rack 5 minutes. Remove from the pan; serve warm or cold.

Chili Relleno Bake

Chili Relleno Bake

4 oz. lowfat cheddar cheese, cut in 1″ strips
4 whole green chilies, seeded
2 egg whites
1 egg
1/4 cup nonfat milk
2 T. whole wheat flour
1/4 cup salsa
2 T. tomato puree

Stuff cheese into chilies and place two each in individual nonstick sprayed baking dishes. Beat egg, milk and flour mixture and pour over chilies. Bake at 375 for 45 minutes and serve immediately with the following sauce. Combine your favorite salsa with tomato puree to taste, heat and serve on the side or spooned over the Chili Relleno.

2 Servings, 186 Calories per serving

Peach Blintzes

Peach Blintzes

Blintzes:

1 cup skim milk
3/4 cup all-purpose flour
1/4 cup Eggbeaters
2 tsp. Splenda
Dash salt

Filling:

1 1/2 cups nonfat or low-fat cottage cheese, drained
1/4 cup finely chopped peeled fresh peach
2 T. Splenda
1 T. orange marmalade
1/4 tsp. vanilla

Sauce:

1/2 cup vanilla nonfat or low-fat yogurt
1 T. honey
2 fresh peaches peeled, pitted, and thinly sliced

Combine blintz ingredients in medium mixing bowl. Beat with whisk until batter is smooth. Spray 7-inch non-stick skillet with non-stick vegetable cooking spray. Heat skillet over medium-high heat. Add 3 scant T. batter to skillet, tilting skillet to coat bottom. Cook for 30 seconds to 1 minute, or until blintz is lightly browned on both sides, turning blintz over after half the time. Repeat with remaining batter, stacking blintzes between sheets of wax paper. (Spray skillet with nonstick vegetable cooking spray between blintzes.) Set aside. Combine filling ingredients in small mixing bowl. Set aside. In small bowl, combine sauce ingredients. Set aside. Spoon 3 scant T. filling down center of each blintz. Roll up. Place blintzes on serving plates. Arrange peach slices and spoon sauce evenly over blitzes. Tip: Drained canned peaches in juice or frozen peaches can be substituted for fresh peaches

Yield: 5 servings
Serving size: 2 blintzes

Calories: 209
Fat: 1g

Chickpea Burgers

Chickpea Burgers

2 medium potatoes, peeled and cut into 1″ pieces
2 tsp. olive oil
1 small onion, finely chopped
3 cloves garlic, minced
1 tomato, chopped (with juices)
1/2 tsp. ground cumin
3 T. tomato paste
3 T. finely chopped flat leaf parsley
3 C. cooked chickpeas (garbanzo beans)
freshly ground black pepper
pinch cayenne pepper
about 1/4 cup dried breadcrumbs
Cooking spray
Place the potatoes in a large saucepan with 6 C. cold, salted water. Boil the potatoes until tender, about 8 to 10 minutes. Drain the potatoes in a colander and set aside. Heat the oil in a large, non-stick skillet. Add the onion, pepper, garlic, tomatoes and cumin and cook over high heat until lightly browned and dry, about 3 to 5 minutes. Stir in the tomato paste, parsley, chickpeas and potatoes and simmer for a few minutes. Season with pepper and cayenne to taste. Let the mixture cool to room temperature. Coarsely puree the chickpea mixture in a food processor, adding the breadcrumbs as a thickener. (Run the machine in short bursts and don’t over-process.) Wet your hands and form the mixture into 8 patties. Arrange the patties on a plate spread with plastic wrap and chill for at least 3 hours. Grill the burgers as described above, spraying the vegetable grate with cooking spray. Alternatively, arrange the burgers on an oiled, non-stick baking sheet, lightly spray the tops with oil and broil. To sauté, add a tsp. or 2 of oil to a non-stick skillet. Cook the burgers over medium heat until crusty. Whichever method you use, you’ll need about 4 to 6 minutes per side cooking time. Turn the burgers with a spatula as gently as you can. Serve the burgers on rolls with onions, tomatoes, lettuce and your favorite condiments.

1 Burger: 328 calories, 11g fiber

Ginger Oatmeal Crisps

Ginger Oatmeal Crisps

2 eggs
3/4 C. sugar
1/4 tsp. ground ginger
1/2 tsp. vanilla
1/4 tsp. salt
1 T. butter, melted
2 tsp. baking powder
1 3/4 C quick cooking oats

Heat oven to 350. In large bowl beat eggs until frothy. Add sugar, ginger, vanilla and salt; mix until sugar is dissolved, about 2 minutes longer. Blend in butter and baking powder, then fold in the oats. Cover a large cookie sheet with ungreased foil. Drop the batter onto sheet in rounded tsp.fuls spaced 2″ apart. Bake in center of oven until the edges are golden brown, 10 to 12 minutes. Remove from pan while hot and cool on a rack. Repeat with remaining batter.

Chickpea and Spinach Soup with Shrimp, Almonds and Garlic

Chickpea and Spinach Soup with Shrimp, Almonds and Garlic

1 1/4 garbanzo beans, rinsed and soaked over night in cold water and refrigerated (or 3 C. canned, drained and rinsed)
2 T. olive oil
2 onions, coarsely chopped, about 2 1/2 C.
1 clove garlic, finely minced
1 small Russet potato, peeled and sliced, about 2/3-1 cup
5 C. chicken stock or more if needed
1/4 tsp. freshly ground black pepper
4 T. butter or oil
6 C. spinach, cut into thin strips and well washed
6 T. sliced, toasted almonds, coarsely chopped
1 tsp. finely minced garlic
18 medium prawns, shelled, deveined and poached in wine
Drain the soaked garbanzos, rinse well and put into a medium saucepan. Cover with fresh cold water and add the optional ham hock, if using. Bring to a boil and reduce heat. Simmer, covered, for about an hour or until tender. Drain the cooked garbanzos and set aside. Discard the ham hock. Heat 1 T. olive oil in a large saucepan over moderate heat. Add the chopped onions and cook for about 10-15 minutes or until translucent. Add the garlic and stir for a minute or two. Then add the sliced potato, half the garbanzos, and the chicken stock and bring up to a boil. Simmer and cook until the potato and beans are falling apart; about 20 minutes. Puree the soup in a blender. Season with pepper. Just before serving, bring the soup up to a simmer. It will have thickened so thin it with more stock or water. In a very large sauté pan, heat 2 tsp. of oil and wilt the spinach. Add the pureed soup. Stir in the remaining whole cooked garbanzos. In a small sauté pan, over a medium heat, warm 1 tsp. of oil. Sauté the almonds with the tsp. of finely minced garlic. Cook a few minutes and add these to the soup. Finally, add the cooked chopped prawns and warm through. Adjust seasoning. Serve at once.

1 Bowl = Calories 254. Dietary Fiber 6 g.

Garlic and Herb Pizza Dough

Garlic and Herb Pizza Dough

1 T. Active Dry Yeast
1 1/4 C. Warm Water
1/2 tsp. Sugar
2 T. Olive Oil
3 Cloves Garlic, chopped
1 T. Fresh Basil, Chopped
1 tsp. Pepper
3 C. Flour
1 tsp. Salt

Place yeast in 1/4 cup of warm water with the sugar in a mixing bowl. Stir and let stand about 10 minutes, or until creamy and foamy. Add olive oil, garlic, basil, and pepper and stir. Using the bread dough hook on an electric mixer, add flour, one cup at a time. Add salt and mix until a soft dough forms. Place dough on well floured surface and knead to form a smooth, elastic dough, about 3-4 minutes. Place dough in large bowl sprayed with cooking spray, cover, and let rise until doubled in size, about 1 1/2 hours.

Chicken Pita Sandwich

Chicken Pita Sandwich

Preheat oven to 450 degrees F. Place two pieces (3 or 4 oz. each, depending on your calorie level) of skinless chicken breast in 1/2 C. soy sauce mixed with 1/2 C. water for a half hour. Dice 2 T. each of cucumber, red onion, red bell pepper, tomato, and celery. Mix and set aside. Remove chicken from marinade and sprinkle with 2 tsp. Cajun Dust or other salt free Cajun seasoning. Place on baking pan, cover with foil and bake at 450 degrees F for 15 minutes. Cut into 1/4-inch strips. Heat 2 whole wheat pita breads (6 1/2 inches across). Slice open to form a pocket, and stuff each with 1/2 the chicken, 1/2 the vegetables, and 2 shredded lettuce leaves. Drizzle each with a mixture of 1 1/2 tsp. of Dijon mustard mixed with 1 tsp. honey. Fold, holding sides in with frilled pricks.

Baked Hush Puppies

Baked Hush Puppies

2/3 C. Yellow Cornmeal
1/3 C. Flour
1 tsp. Baking Powder
1/2 tsp. Salt
1/2 C. Minced Onion
1/3 C. Skim Milk
1 T. Vegetable Oil
1/8 tsp. Pepper
1 Egg Beaten

Combine cornmeal, flour, baking powder & salt in a medium bowl; Make a well in the center of mixture. Combine onion, milk, oil, pepper & egg. Add to dry ingredients, stirring just until moistened. Spoon 1 T. batter into minature muffin pans coated with cooking spray. Bake at 450 for 10 minutes or until lightly browned. Remove from pan immediately. Makes 24.

Cattavelli alla Lasagna

Cattavelli alla Lasagna

2 C. Cattavelli or other chunky pasta shape
2 1/2 oz. Sweet Italian Turkey Sausage, casing removed
1 C. Marinara Sauce
1/2 C. part-skim Ricotta, room temperature
1/4 C. chopped Parsley
3 T. Parmesan Cheese
Pepper

Cook pasta, drain, and set aside; keep warm. Heat a nonstick skillet over medium-high heat. Crumble in sausage and cook until browned; drain off fat and stir in sauce. Reduce heat to low and simmer five minutes. Combine the ricotta, parsley, parmesan and pepper in a small bowl. To assemble toss the hot pasta with the sauce and sausage; top each serving with a dollop of the cheese.

1 C. 258 calories, 8g fat, 3g fiber

Flatbread with Onion & Mustard

Flatbread with Onion & Mustard

1 lb. frozen bread dough (1/3 of 3-lb. package), thawed
3 T. olive oil
3 C. finely chopped onions
2 T. minced garlic
2 1/2 T. Dijon mustard
2 T. Yellow Mustard Seeds
1 1/2 tsp. dried thyme

Place dough in large bowl. Cover with towel and let rise in warm draft-free area until doubled, about 1 hour. Preheat oven to 450°F. Heat 2 T. oil in large nonstick skillet over medium heat. Add onions and garlic and sauté until brown and tender, about 10 minutes. Add mustard, mustard seeds and thyme and stir 1 minute. Cool. Spray a large baking sheet with cooking spray. Using rolling pin, roll out dough on floured surface to 14×5-inch rectangle. Spread 1/3 C. onion mixture evenly over dough. Starting at 1 short end, roll up dough jelly roll style. Using rolling pin, roll out dough to 12×8-inch rectangle. Transfer to prepared baking sheet. Brush with remaining 1 T. oil. Sprinkle remaining onion mixture atop dough. Bake bread until golden brown, about 20 minutes. Serve warm or at room temperature.

Black Bean Soup with Cilantro-Lime Cream

Black Bean Soup with Cilantro-Lime Cream

2 cups dried black turtle beans, soaked
1 tsp. olive oil
1 cup diced onion
1/2 cup diced celery
1/2 cup diced green pepper
1 T. minced jalapeño pepper
freshly ground black pepper
1 clove garlic, minced
1 bay leaf
2 T. finely chopped cilantro stems
6 cups low-sodium canned vegetable broth
1/4 cup chopped cilantro leaves
1 T. fresh lime juice
4 T. non-fat sour cream
Drain the beans and set aside. Heat the oil in a 4-quart pot over low-medium heat for 2 to 3 minutes. Add the onion, celery, green pepper and jalapeño 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, cilantro stems, 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, puree half of the soup in a blender and then add it to the rest of the soup. Season with salt and pepper and keep warm. Blend the cilantro leaves, lime juice and sour cream together. Serve the soup in warm bowls with a dollop of cilantro-lime cream.

1 cup Calories 203 Dietary Fiber 12 g

Cheese Supper Bread

Cheese Supper Bread

1 1/2 C. reduced fat Bisquick Mix
1/4 C. Egg Beaters
1/4 C. Skim Milk
1 C. reduced fat Cheddar Cheese, grated
1 tsp. Poppy Seeds
2 T. Butter, melted

Combine bisquick, egg, milk, and 1/2 C. cheese. Stir just until moistened. The dough will be stiff but sticky. With floured hands, pat dough evenly into bottom of greased pie pan. Sprinkle with remaining cheese and poppy seeds. Pour butter over top. Bake at 400 degrees for 30-35 minutes, or until lightly browned. Cut into wedges and serve hot.

Black Bean Soup

Black Bean Soup

1 lb. Dried Black beans
1 onion, chopped
2 cloves garlic, chopped
1 green bell pepper, chopped
7 cups water
1 tsp. olive oil
Ground black pepper to taste
1/8 tsp. ground cumin

Rinse dried beans. Cover with water to 2 inches above beans; bring to a boil and cook 2 minutes. Remove from heat; cover and let stand 1 hour. Drain. In a Dutch oven sauté onion, garlic and green pepper in oil over medium heat till tender. Add beans and water and season with salt, pepper and cumin to your desired taste. Mix well and simmer for 1.5-2 hours, or until beans are fully tender. Pour soup into blender and puree. Once soup is to your desired consistency return to Dutch Oven and return to medium-low heat. Pour a few drops of olive oil in bowl for added flavor and dish up soup. Top with tortilla strips, cilantro and/or sour cream.

Tuna Soufflé

Tuna Soufflé

1 C. sliced mushrooms
1/4 C. chopped onions
1 T. Butter or Margarine
2 T. all-purpose flour
1 C. skim milk
3 1/4 oz. drained, flaked canned solid white tuna in water
1/2 tsp. dried dill weed
1/8 tsp. fresh ground black pepper
8 oz. Egg Beaters 99% Real Egg Product

In medium saucepan, over medium-high heat, cook mushrooms and onion in margarine for 2 to 3 minutes or until tender; blend in flour. Gradually add skim milk, stirring constantly until mixture thickens and boils. Remove from heat, stir in tuna, dill and pepper. In medium bowl, with electric mixer at high speed, beat egg beaters for 3 minutes. Gently fold in tuna mixture. Pour into greased 1-quart soufflé or casserole dish. Bake at 325 degrees F. for 40 to 45 minutes or until puffed and golden. Serve immediately.

Poached Ginger Snapper

Poached Ginger Snapper

2 pounds Pacific snapper or perch fillets
1 T. chopped fresh gingerroot
2/3 C. soy sauce
2 T. dry white wine
2 C. water
1/3 C. sugar
1 to 2 whole star anise

Rinse fish with cold water; pat dry with paper towels. Set aside. Using garlic press, press juice of ginger into soy sauce; pour into large skillet. Add remaining ingredients (except fish); bring to boil. Reduce heat and add fish. Cover and simmer for 10-15 minutes, or until fish flakes easily when tested with a fork. Remove fish to serving platter and keep warm. Over high heat, bring poaching liquid to boil. Continue cooking for 10-15 minutes, or until sauce thickens, stirring occasionally. Pour sauce over fish.

Pasta with Red Clam Sauce

Pasta with Red Clam Sauce

1 lb. Fresh Steamer Clams (30 small clams)
1 medium Onion, chopped
1 28oz. Can Stewed Tomatoes, undrained
1 T. Parsley
1 1/2 tsp. Chopped Garlic
1 1/2 tsp. Marjoram
Salt and Pepper
12 oz. Angel Hair Pasta, dry

Wash and scrub clams. Set aside. Add all ingredients except clams to skillet. Simmer until onion is tender, stirring frequently. Add clams. Cover and cook until clams open, about 10 minutes. Meanwhile, cook noodles according to package directions. Drain and transfer to large serving bowl. Pour clams and sauce over pasta.

Basic Bean Soup

Basic Bean Soup

1 lb. dry Great Northern beans
8 C. water
12 baby carrots
1 C. chopped onion
1/2 lb. chopped ham
1/4 C. no salt added ketchup
Pepper to taste

In a large bowl, combine the beans with the water, cover and let soak overnight. In a large pot over medium high heat, combine the soaked beans with water, carrots, onion and ham. Add more water to cover all, if necessary. Bring to a boil, then reduce heat to low and let simmer for 4 to 6 hours. Add ketchup just to get desired color. Season with pepper to taste

Pacific Rim Honey Grilled Fish

Pacific Rim Honey Grilled Fish

1/4 cup honey
1/4 onion, chopped
2 T lime juice
2 T. soy sauce
2 T. hoisin sauce
2 cloves garlic, minced
1 jalapeño pepper, seeded and minced
1 tsp fresh ginger, minced
1 lb swordfish

Combine all ingredients except fish; mix well. Marinate fish in honey mixture at least 1 hour in refrigerator. Barbecue or broil fish allowing 10 minutes per inch of thickness or until fish flakes when tested with a fork. TIP: Any firm-fleshed fish can be substituted for swordfish.

Asparagus Soup

Asparagus Soup

1 lb. asparagus
6 C. chicken stock or canned broth
1/2 C. minced shallot
1 potato, grated
Pepper to taste
Plain low-fat yogurt or low-fat sour cream for garnish
Grated lemon peel for garnish
Snipped fresh dill for garnish

Peel and trim the asparagus, reserving the trimmings. In a large saucepan bring stock or broth to a simmer, add trimmings and let stand 15 minutes. Rinse spears, pat dry and cut into 1 1/2 pieces, reserving tips. Strain stock or broth into a large saucepan and add the asparagus stalks, shallot, potato and pepper to taste. Bring the liquid to a boil over high heat and simmer the mixture, stirring occasionally, for 25 minutes, or until asparagus is tender. Meanwhile, in a saucepan of boiling salted water blanch the asparagus tips until just tender, drain and refresh. In a food processor or blender puree the soup in batches until smooth, correct seasoning and return to saucepan. Heat until hot. To serve: ladle soup into bowls and garnish with reserved asparagus tips, yogurt, lemon peel and dill.