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.

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.