Roasted Garlic and Onion Jam

Roasted Garlic and Onion Jam

3 large Spanish onions
2 heads garlic – roasted
2 T. sugar
2 T. brown sugar
4 T. balsamic vinegar

Squeeze roasted garlic cloves unto a small plate. Set aside. Cut onions in half lengthwise; peel. Cut off ends; cut lengthwise into 1/4-inch thick pieces. Coat a 13 inch skillet with cooking spray, and set over medium heat. Add onions, and cover. Cook, stirring occasionally, until softened and translucent, about 15 minutes. Add sugars; recover. Cook, stirring occasionally, until onions are golden, 20 – 30 minutes. Add 1/4 C. water and stir. Cover and cook until dark brown, 20 -30 minutes. Add balsamic vinegar, roasted garlic cloves, and another 1/4 C. water. Continue cooking until liquid has been absorbed, about 10 minutes. Transfer to a bowl to cool. Store in an airtight container in the refrigerator for up to 1 week.

SBD Pan Roasted Steak and Onions

SBD Pan Roasted Steak and Onions

1 T. EE Olive Oil
2 T. Balsamic Vinegar
1 T. Worcestershire Suace
1 T. Dijon Mustard
2 cloves Garlic, minced
1 lb. Flank Steak
1 T. cracked Black Pepper
1/2 tsp. Salt
1 C. Chicken Broth
1 medium Onion, cut into 1/4″ thick rings

In a large nonaluminum baking dish, combine the oil, vinegar, Worcestershire sauce, mustard, and garlic. Add the steak; turn to coat. Cover; refrigerate for 30 minutes or overnight, turning once. Coat a nonstick skillet with cooking spray. Place over medium-high heat. Sprinkle the steak with the pepper and salt. Brown for 2 minutes per side. Add 1/2 cup of the broth; cook, turning once, for 5 – 6 minutes per side (for medium-rare).Remove the steak from the skillet; cover the steak loosely to keep it warm. Reduce the heat to medium. Add the onion slices to the skillet and cook until golden brown, about 4 – 5 minutes per side. Add the remaining brother as needed to prevent the onions from sticking. Thinly slice the steak across the grain; serve with the onions.

Yield: 4 servings
Calories: 239
Fat: 12g
Fiber: 1g

Spinach & Bacon Sauté

Spinach & Bacon Sauté

2 tsp. Oil
1/2 C. Sliced Onion
1 clove Garlic, minced
4 C. Fresh spinach leaves, washed, dried, and torn into bite sized pieces
4 Sun Dried tomato halves, chopped
2 slices bacon, cooked crisp and crumbled
1 T. Balsamic Vinegar
1 T. Parmesan Cheese

Heat onion and garlic in oil over high heat, stirring frequently. Add spinach and tomatoes when onion becomes soft. Reduce heat to low, cover, and cook until spinach is wilted, about 1 minute. Add bacon and vinegar and stir to combine. Sprinkle with cheese just before serving.

Gorgonzola Cheese Grits

Gorgonzola Cheese Grits

2 (14 1/2-oz.) cans fat-free, less-sodium chicken broth
3/4 C. uncooked quick-cooking grits
1 C. (4 oz.) crumbled Gorgonzola cheese
1/3 C. fat-free sour cream
1/4 tsp. ground nutmeg
1/4 tsp. freshly ground black pepper

Bring the broth to a boil in a medium saucepan; gradually add grits, stirring constantly. Reduce heat to low; simmer, covered, for 5 minutes or until thick, stirring occasionally. Remove from heat; stir in remaining ingredients.

Yield: 4 C.
Calories: 182
Fat: 8.3g
Fiber: 0.7g

Roasted Garlic & Basil Sauce

Roasted Garlic & Basil Sauce

4 large garlic cloves
1 medium zucchini
3/4 cup packed fresh basil leaves
1/4 cup packed fresh flat-leafed parsley leaves
1/2 cup water
2 tsp. fresh lemon juice

Preheat oven to 425F. Wrap garlic cloves tightly in foil. Cut zucchini into 1/4-inch-thick slices and season with salt and pepper. Put foil-wrapped garlic and zucchini on a baking sheet and roast in middle of oven until garlic is tender and zucchini is pale golden, about 15 minutes. Unwrap garlic and cool. Have ready a bowl of ice water. In a saucepan of boiling water blanch basil and parsley 10 seconds and drain in a sieve. Refresh herbs in ice water to stop cooking and drain in sieve. Sauce ingredients may be prepared up to this point 1 day ahead and kept separately, covered and chilled. In a blender blend garlic, zucchini, herbs, water, and lemon juice until smooth, about 1 minute, and season with pepper.

SBD Marinated Flank Steak

SBD Marinated Flank Steak

1 small Red Onion, quartered
1/3 C. Balsamic Vinegar
1/4 C. Capers, drained
2 T. chopped fresh Oregano
3 cloves Garlic, minced
1 1/2 lb. Flank Steak
Salt & Pepper

Sliver one-quarter of the onion and set aside. Chop the rest of the onion. Mix in in a bowl with the vinegar, capers, oregano, and garlic. Combine ¼ cup of this mixture with the slivered onions and set aside. Sprinkle both sides of the steak with the salt and pepper; prick well with a fork. In a large zip-top food-storage bag, combine the steak with the remaining onion mixture. Marinate for 1 hour or overnight. Heat the grill, or broiler, positioning the oven broiler rack so that the meat on the rack in the pan is 4″ from the heat source. Remove the meat from the marinade, and place on the grill over direct heat, or on an over rack set in teh broiler pan. Discard the marinagde. Grill, or broil, for 4 – 5 minutes per side for medium-rare. Let stand for 5 minutes before slicking. Place the meat on a platter and pour the resered onion mixture over the steak.

Yield: 6 servings
Calories: 176
Fat: 9g
Fiber: 1g

Spinach Poppers

Spinach Poppers

1 lb. can artichoke hearts, drained and chopped
10 oz. frozen chopped spinach, thawed and drained
1 C. part skim ricotta cheese
1/4 C. Eggbeater
1 clove garlic, minced
1/4 C. red onion, minced
1/2 tsp. fresh oregano, minced
1/4 C. part skim mozzarella cheese, shredded
Pepper to taste
Nonstick cooking spray

Preheat oven to 350°F. Mix all ingredients together in a large bowl. Spray mini-muffin tins with nonstick cooking spray and fill with popper batter. Bake for 25-30 minutes, remove from the oven, and serve.

6 Poppers = 200 calories, 2g fiber, 7g fat

Rice Milk

Rice Milk

4 cups hot/warm water
1 cup cooked rice
1 tsp vanilla

Place all ingredients in a blender until smooth. Let the milk set for about 30 minutes, then without shaking pour the milk into another container with lid, leaving most of the sediment in the first container. This makes about 4 – 4 1/2 cups. This will keep several days in the fridge.

South Beach Florentine Style T-Bone

South Beach Florentine Style T-Bone

A South Beach Recipe that is high calorie and high fat as per any non low-carb plan.

3 1/2 lb. Prime T-Bone Steak
1/3 C. minced fresh Garlic
1 C. chopped Parsley
1 C. chopped Basil
Salt & Pepper
1 C. EE Olive Oil

Season the steak with the garlic, parsley, and basil. Add salt and pepper to taste. Drizzle the steak with the olive oil and marinate for 24 hours. When ready to cook, heat the grill and cook the steak for 1 hour over medium heat, turning every 10 minutes. While grilling, preheat the oven to 400°F. When the mean is ready, remove it from the grill and let it stand for 20 minutes. Roast the meat in the oven for 10-to-30 minues, depending on how you like it. One hour on the grill and 10 minutes in teh oven yields a medium-rare meat. A meat thermometer should register 145°F for medium-rare. Slice the steak and drizzle it wiht some of the olive oil marinade (now at room temperature).

Yield: 6 servings
Calories: 590
Fat: 45g
Fiber: og

Spinach Stuffed Mushrooms

Spinach Stuffed Mushrooms

20 medium mushrooms
1/4 cup chopped shallots, scallions or onion
2 cloves garlic, chopped
1 T. balsamic vinegar
1/2 tsp. soy sauce
2 C. chopped fresh spinach
1/2 cup Yogurt Cheese
Pepper

Wash the mushrooms and carefully remove the stems without breaking the caps. Chop the stems until they are quite fine. Combine the shallots, garlic and vinegar in a small skillet or saucepan and cook for 1 to 2 minutes. Add the chopped mushroom stems and soy sauce and cook, stirring occasionally, for 3 to 5 minutes, until the mushrooms soften and release their juices. Add the spinach and cook, continuing to stir, until it is wilted and the liquid in the pan is absorbed. Remove from the heat, let cool for a few minutes, then stir in the Yogurt Cheese. Season with pepper to taste. Stuff the spinach filling into the mushroom caps. The mushrooms can baked at once or the recipe can be prepared to this point and refrigerated for baking later. Preheat the oven to 350ºF. If the mushrooms were stuffed ahead and refrigerated, bring them back to room temperature while the oven reheats. Place the mushrooms in a baking pan and bake for 20 minutes, until tender. Remove from the oven and let sit for a few minutes for the filling to set before serving.

Tangy Cocktail Sauce

Tangy Cocktail Sauce

1/2 C. no-salt-added tomato sauce
2 T. minced fresh chives
2 T. ketchup
2 T. chili sauce
1 T. fresh lemon juice
2 tsp. prepared horseradish
6 drops hot sauce (such as Tabasco)

Combine all ingredients in a small bowl; cover and chill at least 1 hour.

Yield: 1 C.
Serving size: 2 T.

Calories: 16
Fat: 0.0g
Fiber: 0.1g

Ranch Dressing

Ranch Dressing

3/4 C. light or non-fat mayonnaise
1/4 C. water
1 T. vinegar
1/3 C. minced celery w/leaves
2 T. chopped fresh parsley
1 T. grated onion
1 clove garlic, crushed or powdered
1/4 tsp. dried thyme
1/4 tsp. celery seed
1/8 tsp. freshly ground pepper

In a medium bowl, combine all ingredients. Cover and refrigerate until ready to use, up to 5 day

Savory Chicken Sauté

Savory Chicken Sauté

2 T. EE Olive Oil
4 boneless, skinless Chicken Breasts
1 lg. Onion, sliced
2 cloves Garlic, minced
1 T. fresh Rosemary leaves, chopped
1/2 C. Chicken Broth
Salt & Pepper

Heat the oil in a large skillet over medium heat. Sauté the chicken breasts in the oil for 4 minutes, then turn them over and add the onion. Cover and cook for 3 minutes longer, stirring occasionally. Add the garlic, rosemary, and brother. Cover and cook until the onion is tender-crisp, about 5 minutes longer, stirring occasionally. Season with salt and pepper.

Yield: 4 servings
Calories: 217
Fat: 8g
Fiber: 1g

Summer Squash & Onions

Summer Squash & Onions

1 C. low-sodium chicken broth
1 T. cornstarch
Five large (or eight small) summer squash, sliced as thin as you can get ’em
One large or 2 small Vidalia onions, chopped to fine mince
1 packet Splenda
Fresh ground pepper

Mix broth and cornstarch and set aside. Spray a big skillet well with Forbidden Cooking Spray. Pile remaining ingredients in the pan. Grate a LOT of black pepper over the top. Sprinkle Splenda on. Cook for 15 minutes, stirring often. Add broth-cornstarch blend. Continue to cook, stirring often, 20-25 minutes or until it’s all tender and the “gravy” has thickened slightly

Soy-Sesame Dipping Sauce

Soy-Sesame Dipping Sauce

1/2 cup low-sodium soy sauce
1/4 cup rice vinegar
2 tablespoons minced fresh green onions
2 tablespoons fresh lemon juice
2 teaspoons dark sesame oil
4 large garlic cloves, minced

Combine all ingredients; stir well with a whisk. Cover; let stand at least 15 minutes before serving.

Yield: 1 cup
Serving size: 1 tablespoon

Calories: 12
Fat: 0.6g
Fiber: 0g

Quick Three Applesauce

Quick Three Applesauce

1/2 C. Water
3 medium, ripe, apples
1/4 tsp. cinnamon
1 packet Splenda *see bottom notes
Spritz lemon juice

Clean apples, slice in half and core. Cut apples into slices or chunks and place into a medium size stovetop pan. Add water. Bring to rapid boil and boil for 4 minutes while stirring constantly. Reduce heat to medium and stir frequently while apples continue to cook. Reduce heat to low and simmer for 8 to 10 minutes. Add in the sugar (or substitute) and cinnamon, stir for another minute. Cool in pan. Serve hot, warm or use in recipes calling for applesauce.

Note: Begin by using only one packet of sweetener. Some apples are sweeter than others and may not need much. Some may not need any sugar at all. You may want to test your apples before you add in the sugar or substitute sugar. Add a dash of lemon juice to the mix if you won’t be using sauce right away.

Crab Cobb Salad

Crab Cobb Salad

6 C. Romaine Lettuce, torn into bite sized pieces
1 (6oz.) can Crab Meat, drained
1 C. diced Ripe Tomatoes
1/4 C. crumbled Bleu Cheese
2 T. imitation Bacon Bits
1/4 C. low sugar dressing or olive oil-vinegar dressing.

Chill two plates. Arrange the lettuce on a large serving platter. Arrange the crabmeat, tomatoes, blue cheese, and bacon bits in rows over the lettuce. Right before serving, drizzle some dressing evenly over the salad and toss well. Transfer to the two chilled plates.

Yield: 2 servings
Calories: 267
Fat: 13g
Fiber: 4g

Stuffed Eggplant

Stuffed Eggplant

2 Japanese Eggplant
1 Onion, thinly sliced in rings
1/2 C. Canned No Salt Added Chopped Tomatoes
4 cloves garlic, minced
1/8 C. Chopped Fresh Parsley
Pepper

Cut off and discard the stems from the eggplant. Using a sharp knife, peel the eggplants to form a striped pattern (like a barber pole). Heat some water or broth over medium heat. Add eggplants and sauté until tender and soft on all sides. Carefully transfer eggplants to a baking dish, arranging them side by side. Add onions to the pan (with more broth if necessary) and sauté until tender. Add tomatoes and garlic, and cook a few minutes longer. Season to taste with pepper. Stir in the parsley and set aside. Cut a lengthwise slit in the eggplant, cutting about halfway through, leaving about an inch on each end. Carefully pull apart this pocket and stuff each with half the onion mixture. Add 1 C. hot water to the pan, cover with foil, and bake at 350 until the eggplants are very tender, about 15-20 minutes. Allow to cool to room temperature before serving.

Spiced Pear Butter

Spiced Pear Butter

6 C. chopped peeled ripe pears (2 lb.)
1/2 C. apple juice
1 C. sugar
3/4 tsp. ground cinnamon
1/4 tsp. ground cardamom (optional)
1 tsp. vanilla extract

Combine pears and juice in a large saucepan or Dutch oven. Bring to a boil; cover, reduce heat, and simmer 45 minutes or until tender. Place pear mixture in a blender or food processor, and process until smooth. Combine puréed pear mixture, sugar, cinnamon, and cardamom (if desired) in pan; bring to a boil. Reduce heat; simmer, uncovered, 55 minutes or until mixture is thick, stirring frequently. Stir in vanilla. Cool. Store butter in an airtight container in refrigerator up to 2 months.

Yield: 1 3/4 C.
Serving size: 1 T.

Calories: 42
Fat: 0.1g
Fiber: 0.7g

Portobello Zinger Sauce

Portobello Zinger Sauce

2 tsp. minced garlic
12 oz. sliced Portobello mushrooms
1/2 cup white wine (or substitute with broth)
1/4 tsp. pepper
1/4 cup chives

Heat a nonstick skillet over medium; add garlic and mushrooms. Cook until browned. Remove mushrooms to serving dish. In the same skillet add wine, and bring to a light boil while scraping pan. Season with pepper. Pour sauce over mushrooms and sprinkle with chives. Great on Rice noodles or Rice

Dilled Shrimp Salad With Herb-Dill Dressing

Dilled Shrimp Salad With Herb-Dill Dressing

1 cup Dry White Wine
1 tsp. Mustard Seeds
1/4 tsp. Red Pepper Flakes
2 Bay Leaves
1 Lemon [sliced]
1 1/2 lb Shrimp (Large) [peeled and deveined]

3 T. Extra-Virgin Olive Oil
3 T. Red Wine Vinegar
2 T. Water
2 T. Basil [chopped]
2 T. Dill [chopped]
1 T. Garlic [finely chopped]
1 tsp Dijon Mustard
1/2 Onion [sliced]
1 Large Head Romain Lettuce
4 Tomatoes [cut into wedges]
6 Mushrooms [sliced]
Dill Springs (optional)

Combine the wine, mustard seeds, pepper flakes, bay leaves, and lemon in a large saucepan. Add water to fill the pan 2/3rds full. Bring to a boil over high heat. Add the shrimp, and cook for 3-4 minutes or until the shrimp have turned pink and are no longer translucent in the center. Drain and cool. Discard the bay leaves. In a screw-top jar, mix the olive oil, red wine vinegar, water, basil, dill, garlic, mustard, and onion. Shake well. Place the shrimp in a large bowl and add the dressing. Toss well, cover, and refrigerate until well-chilled. Serve the shrimp mixture on romain lettuce leaves and surround with the tomato wedges and mushroom slices. Garnish with dill springs, if using.

Yield: 4 servings
Calories: 382
Fat: 14g
Fiber: 4g

Tomato & Basil Sauté

Tomato & Basil Sauté

2 medium onions, sliced
6 large plum tomatoes (1 lb.) cut into 3/4-inch dice
2 tsp. balsamic vinegar
1/4 tsp. ground black pepper
2 T. chopped fresh basil leaves

Heat nonstick 10-inch skillet over medium heat until hot. Add onions and cook, stirring occasionally, 10 minutes or until tender and golden. Add tomatoes, vinegar, and pepper and cook 1 minute. Stir in basil. Spoon sauté over broiled chops, chicken, or fish

Pineapple Salsa

Pineapple Salsa

1-1/2 C. diced pineapple (1/2″ pieces)
1 C. finely chopped red onion
1/3 C. finely chopped cilantro
2 T. rice wine vinegar
1 T. lime juice
1 T. water

Mix all ingredients together well, serve over chicken breasts

South Beach Chopped Salad with Tuna

South Beach Chopped Salad with Tuna

1 (6oz.) can water-packed Tuna
1/2 C. chopped Cucumber
1/2 C. chopped Tomato
1/3 C. chopped Avocado
1/2 C. chopped Celery
1/2 C. chopped Radishes
1 1/2 C. chopped Romaine

4 tsp. EE Olive Oil
2 T. fresh Lime Juice
2 cloves Garlic, minced
1/2 tsp. Pepper

Layer all the vegetables and tuna in a decorative bowl. Mix dressing ingredients and drizzle over the salad.

Yield: 2 servings
Calories: 253
Fat: 14g
Fiber: 3.5g

Three Pepper Salad

Three Pepper Salad

1/2 C. each yellow, red, and green pepper, julienned and blanched
2 T. Rice Vinegar
1 tsp. Each Toasted Sesame Seed, Dijon Mustard, and Honey
1/2 tsp. Reduced Sodium Soy Sauce

In medium bowl combine bell peppers and set aside. Using a wire whisk, in a small bowl combine remaining ingredients and beat until combined. Pour over bell peppers and toss to coat. Cover and refrigerate until flavors blend, at least 30 minutes.

Cider-Rhubarb Sauce

Cider-Rhubarb Sauce

1/2 C. thinly sliced fresh or frozen rhubarb, thawed
2 T. apple cider
1 T. sugar

Combine all ingredients in a small saucepan, and bring to a boil. Cover, reduce heat, and simmer 5 minutes, stirring occasionally.

Yield: 1/4 C. (serving size: 1 T.)

Garden Brown Sauce

Garden Brown Sauce

2 T. olive oil
1 C. chopped onion
1 C. chopped carrot
1 C. chopped celery
1 C. sliced mushrooms
4 garlic cloves, halved
1/4 C. tomato paste
1/4 C. all-purpose flour
1 C. dry red wine
6 C. water
2 T. low-sodium soy sauce
2 tsp. black peppercorns
1 tsp. dried thyme
1/2 tsp. salt
3 bay leaves

Heat oil in a saucepan over medium-high heat. Add onion and carrot; saut 15 minutes or until lightly browned. Add celery, mushrooms, and garlic; cook 10 minutes. Add paste; saut 10 minutes or until browned. Add flour; cook 1 minute. Stir in wine, scraping pan to loosen browned bits. Add water and remaining ingredients. Bring to a boil; reduce heat, and simmer 45 minutes. Strain the mixture through a sieve into a bowl, reserving stock. Discard solids. Store in an airtight container for up to 1 week, or freeze for up to 3 months.

Yield: 4 C
Calories: 95
Fat: 5.3g
Fiber: 1g

Pico De Gallo

Pico De Gallo

3 Plum Tomatoes, coarsely chopped
1/2 Red Onion, finely chopped
4 Green Onions, chopped
2 jalapeños, seeded and chopped
6 Cloves Garlic, peeled and chopped
1 T. Parsley, chopped
2 T. Cilantro, chopped
1/4 C. Fresh Lime Juice
2 T. Lime Zest
Pepper

Mix all ingredients in a large bowl. Allow to rest in the refrigerator at least two hours before using, so flavors can mingle.

Artichokes Benedict

Artichokes Benedict

2 medium Artichokes
2 slices Canadian Bacon
2 Eggs
4 T. Mock Hollandaise Sauce

Wash the artichokes. Cut off the stems at the base and remove the small bottom leaves. Trim chokes of spiny ends. Boil or steam for 35-45 minutes. Turn the chokes up to drain. Spread the leaves open like flower petals. With spoon carefully remove the center petals and inedible choke. Brown canadian bacon in nonstick skillet and poach the eggs. Place one slice bacon inside each flattened choke, top with poached egg and 2 T. of the sauce.

Yield: 2 servings
Calories: 227
Fat: 12g
Fiber: 8g

Vegetable Curry

Vegetable Curry

1 large onion
2 tsp curry powder
7 oz can tomatoes
2 C. frozen mixed vegetables
1/2 cup vegetable broth/stock
2 T. fat-free plain yogurt.

Thinly slice onion. Heat 1 T. water in non-stick pan and cook onion for 2 minutes. Sprinkle with curry powder and cook for 2 minutes. Add tomatoes with their juice, and the stock, simmer for 10 minutes. Add the frozen vegetables and cook for 5 minutes. Serve with cooked rice and top with yogurt.

My Favorite Marinade

My Favorite Marinade

1/4 C. Oil
1/2 C. Wine Vinegar
2 T. Sugar
2 T. (Salt-Free) Catsup
1 T. Grated Onion
1 T. Worcestershire Sauce
1/2 tsp. Dry Mustard
1 Clove Garlic, minced
Dash Hot Pepper Sauce

Mix all ingredients in shallow dish and marinate chicken or beef in refrigerator, covered, for 6+ hours. Turn at least once while marinating.

Orange-Chipotle Sauce

Orange-Chipotle Sauce

2 tablespoons olive oil
1 cup chopped onion
1 cup chopped tomato
2 tablespoons minced garlic(about 6 cloves)
2 tablespoons chopped drained canned chipotle chile in adobo sauce
2 cups fresh orange juice (about 4 oranges)
1 cup white vinegar
1/2 cup ketchup
1/4 cup packed brown sugar
1/4 cup molasses
1/4 teaspoon kosher salt
1/4 teaspoon black pepper
1/4 cup fresh lime juice
1/2 cup chopped fresh cilantro

Heat oil in a large nonstick skillet over medium-high heat. Add onion; saut for 10 minutes or until browned, stirring frequently. Add tomato, garlic, and chile; cook 3 minutes. Add orange juice and vinegar; bring to a boil. Reduce heat; simmer until reduced to 1 1/3 cups (about 30 minutes). Stir in the ketchup, sugar, molasses, salt, and pepper; cook 5 minutes. Place mixture in a food processor; process until smooth. Stir in lime juice and cilantro.

Yield: 2 cups
Serving Size: 1 T.
Calories: 36

Western Egg White Omelet

Western Egg White Omelet

2 T. chopped Bell Pepper (multiple colors is nice)
1 T. chopped Scallion
1/2 C. Egg Beaters
3 T. shredded reduced fat Cheese

Lightly coat medium skillet with cooking spray and sauté peppers and scallions until they are tender-crisp. Pour egg substitute over vegetables. When partially set spread cheese over half the egg and fold the omelet in half over the filling. Continue cooking until cooked through. Serve immediately.

Yield: 1 serving
Calories: 169
Fat: 8g
Fiber: 1g

Spicy Turkey Lasagna

Spicy Turkey Lasagna

3/4 pound Italian turkey sausage
1/2 cup finely chopped onion
1 tsp. finely minced garlic
1/2 mushrooms, thinly sliced
2 cups chopped, canned Italian tomatoes
3 oz. tomato paste
1 tsp. dried oregano
1 tsp. dried basil
2 T. finely chopped parsley
1/4 tsp. fennel seeds
Crushed red pepper flakes
Salt
Freshly ground pepper
9 lasagna noodles, cooked according to package directions
1/2 pound part skim (or fat free) mozzarella, shredded
1/2 pound low fat (or fat free) cottage cheese
1 cup shredded Parmesan

In a large pot over medium heat, brown the sausage until it is no longer pink, breaking the pieces with the back of a fork. Add the onion, garlic, and mushrooms, and sauté, stirring, for about 5 minutes. Add the tomatoes, the tomato paste, 1/4 cup water, and all the seasonings. Reduce the heat to a simmer, cover and cook for 1 to 1 1/2 hours, stirring occasionally. The sauce can be made ahead and refrigerated or frozen. Preheat oven to 350 degrees. Lightly spray a 7×11-inch baking dish with oil. Coat the dish with a little of the sauce. Cover with 3 noodles and cover the noodles with half of the mozzarella, then half the cottage cheese; sprinkle with a third of the Parmesan. Spoon on just enough sauce to cover. Repeat with noodles, cheeses, and sauce. End with a third layer of noodles, sauce, and the remaining Parmesan. Bake covered for 30 minutes. Uncover and bake 15 minutes longer. Let it stand 10 minutes before cutting.

Mock Whipped Cream

Mock Whipped Cream

1/2 C. Skim Milk
1/2 C. Nonfat Dry Milk Powder
1/8 tsp Cream of Tartar
4 tsp. Lemon Juice
2 tsp. Sugar
1/2 tsp. Vanilla

Place skim milk in small metal bowl, set in the freezer and let stand until ice crystals begin to form, about 15 minutes. Remove from freezer and add dry milk powder and cream of tartar. With electric mixer, beat at high speed until foamy. Beat in 1 tsp. lemon juice and continue beating until mixture begins to thicken. Beat in another tsp. of lemon juice, the sugar and continue beating until the mixture forms soft peaks. Add remaining lemon juice and continue whipping until stiff peaks form. Fold in vanilla and serve immediately as a desert topping. Mixture will deflate quickly.

Easy Asparagus & Mushroom Omelet

Easy Asparagus & Mushroom Omelet

2 Eggs
2 T. Water
3 stalks fresh Asparagus
1/4 C. sliced Mushrooms
1/4 C. shredded reduced-fat Mozzarella Cheese

Boil 1″ water in a large skillet. Add asparagus and cook until just just tender crisp. Meanwhile, in a medium bowl, whisk together eggs and water until the whites and yolks are completely blended. Coat 10″ skillet with cooking spray. Heat over medium high until hot enough to sizzle a drop of water. Pour in egg mixture, which should set up immediately. Lift the edge with a pancake turner so the eggs can can flow under and continue to set. Once top is set, fill half the omelet with the mushrooms, asparagus and cheese. Fold in half and slice onto a serving plate.

Yield: 1 serving
Calories: 238
Fat: 15g
Fiber: 1g

Onion Gratin

Onion Gratin

2 pounds Vidalia onions, medium size
3 T. heavy cream
freshly ground black pepper
freshly ground allspice
2 T. whole green peppercorns (optional)
1/2 cup snipped, fresh chives

Preheat the oven to 375°F. Place the onions in an ovenproof dish. Bake until tender and easily pierced with a skewer, about 30 to 45 minutes depending on size. Remove from the oven and allow to cool. Peel and cut the onions into 1/2″ thick slices. In a large bowl, combine the onions, cream, a generous dose of the spices, green peppercorns and the chives. Lay the onions slightly overlapping in a baking dish sprayed with non-stick spray. Bake until the onions are very soft and slightly golden on top, about 30 to 45 minutes. Allow to rest for a few minutes before serving. 1/8th of the gratin Calories 70 Dietary Fiber 3 g

Lemon Dill Mayonnaise

Lemon Dill Mayonnaise

1/2 cup light mayonnaise
1 tablespoon chopped fresh dill
1 1/2 teaspoons chopped fresh parsley
1 1/2 teaspoons lemon juice

In small bowl stir mayonnaise, dill, parsley and lemon juice. Cover; chill to blend flavors. Serve with grilled or roasted meats, poultry, seafood or vegetables.

Yield: 1/2 cup
Serving Size: 1 T.

Calories: 25
Fat: 1g
Fiber: 0g

Five Minute Mousse

Five Minute Mousse

3 3/4 oz. Jello Chocolate Fat Free Pudding
1 1/2 C. Skim Milk
2 C. Cool Whip Lite (thawed)

Beat the pudding mix with a wire whisk into skim milk for 1 minute. Stir in cool whip lite. Spoon into 4 dessert dishes.

Yield: 4 servings
Calories: 104
Fat: 4.5g
Fiber: 0g

Mock Hollandaise Sauce

Mock Hollandaise Sauce

1/4 C. low fat sour cream
1/4 C. low fat plain yogurt
1 tsp. fresh lemon juice
1/21/2 tsp. Dijon mustard

Combine all of the ingredients in a small saucepan. Heat and stir over very low heat until the sauce is heated through – do not allow the sauce to boil! You can use this sauce over eggs, cooked vegetables, meat or poultry.

OR

1/4 C. Eggbeaters
1 T. Smart Balance Spread
1 tsp. fresh Lemon Juice
1/2 tsp. Dijon Mustard
Dash Cayenne Pepper

In one cup microwave safe measuring cup, combine egg substitute and spread. Microwave on low (20%) for 1 minute, stirring at 30 seconds. Stir the lemon juice and mustard into the sauce. Microwave on low 3 minutes more on low, stirring every 30 seconds until thick. Stir in cayenne. If mixture curdles, transfer to a blender and process on low speed for 30 seconds.

Yield: 2 servings
Calories: 54
Fat: 4g
Fiber: 0g