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

Navy Bean Sauce over Grilled Vegetables

Navy Bean Sauce over Grilled Vegetables

1 cup cooked white beans
1/2 cup vegetable sauce, plus 1/2 cup for the puree
2 cloves garlic, peeled and chopped
1/4 cup diced onion
1/4 tsp. ground cumin
Pepper
2 T. extra-virgin olive oil
1/4 cup roasted red bell peppers, peeled and seeded
12 drops chili oil or a dash of cayenne (optional)
Grated Parmesan, for garnish
6 squash, such as zucchini, crookneck or summer squash, or vegetables of choice such as onion slices, mushrooms, bell peppers

In a medium saucepan, place the beans and 1/2 cup broth, garlic, onion, cumin, salt and pepper to taste, and olive oil. Bring to a boil and cook for 10 minutes. Add the chili oil. Place the mixture in a blender and puree until creamy smooth, adding additional broth to reach the desired consistency. Brush the vegetable slices with olive oil and place them on a grill until grill marks appear. Place the vegetables on a plate and spoon the bean sauce over the top. Garnish with grated cheese.

Cucumber & Radish Salad

Cucumber & Radish Salad

2 cucumbers – peeled
6 radishes – julienned
1 scallion – thinly sliced
red pepper flakes
4 tsp. rice wine vinegar
1 tsp. sugar
salt
2 tsp. peanuts – chopped (about 6 peanuts, or 1/5 oz.)

Quarter cucumbers lengthwise; run a knife under seeds to remove. Slice cucumbers at an angle into 1/2-inch-thick pieces. Toss with radishes, scallion, red-pepper flakes, vinegar, sugar, and salt. Chill until ready to serve. Divide among four salad plates and garnish each salad with chopped nuts.

Yield: 4 servings
Calories: 32
Fat: 1g
Fiber: .9g

Basic Italian Dressing

Basic Italian Dressing

2 T. arrowroot or cornstarch
2 C. water
1/2 C. vinegar, white wine
1/4 C. pepper, green bell; minced
2 medium scallions, minced
2 cloves garlic, minced
2 T. Dijon mustard
1 T. honey
1 T. parsley, fresh; chopped
1/2 tsp. paprika
1/4 tsp. black pepper

Dissolve arrowroot or cornstarch in 1/4 c. of the water. Bring remaining 1 3/4 c. water to a boil. Stir in dissolved thickener and whisk until liquid is clear. Allow mixture to cool. Stir in vinegar, green pepper, scallions, garlic, mustard, honey, parsley, paprika, & black pepper.

Mediterranean Chopped Salad

Mediterranean Chopped Salad

1 cup diced tomato
1/2 cup diced peeled English cucumber
2 T. chopped green onions
2 T. chopped fresh cilantro
2 tsp. minced seeded jalapeño pepper
2 tsp. fresh lemon juice
2 tsp. olive oil
1/4 tsp. salt
1/8 tsp. black pepper

Combine all ingredients in a medium bowl; toss gently. Let stand for up to 2 hours. 1 C. 34 calories

Curried Chickpeas

Curried Chickpeas

1/2 T. olive oil
1/4 large onion – diced
1 tsp. sugar
1/2 tsp. salt
1 tsp. curry powder
1/4 tsp. turmeric
1/8 tsp. cayenne pepper
12 oz. canned tomatoes – chopped
15 oz. chickpeas, canned
1/2 tsp. garam masala
1/2 C. frozen peas
1/4 C. cilantro – coarsely chopped

In a a large frying pan, heat olive oil over medium heat. Add onions; sauté until tender (5 minutes). Add sugar, salt, curry powder, turmeric, cayenne pepper, and canned tomatoes. Cook until mixture thickens slightly (7 minutes). Stir in chickpeas, garam masala, and frozen peas. Cook until peas cook through (8 minutes). Remove from heat. Stir in cilantro. Serve over rice.

Yield: 4 servings
Calories: 197
Fat: 3.5g
Fiber: 4g

Hot and Spicy Dipping Sauce

Hot and Spicy Dipping Sauce

2 cups pineapple juice
3/4 cup salt-free catsup
6 T. vinegar
6 T. dry sherry
3 T. Cornstarch
4 1/2 tsp. Mrs. Dash Original Blend
1/2 tsp. Ground ginger

Combine all ingredients in 1-quart saucepan. Bring to a boil and stir constantly until thickened, about 10 minutes. Cool slightly. Stir in Brown Sugar Twin to taste.

Marinated Fresh Vegetable Salad

Marinated Fresh Vegetable Salad

1/2 C. White Wine Vinegar
1 C. Water
1 Clove Garlic, sliced thin
1/2 tsp. Paprika
1/4 tsp. Pepper
2 medium Carrots, peeled and cut into matchstick strips
1 stalk Celery, cut into matchstick strips
1 sm. Red Bell Pepper, cut into matchstick strips
1 medium zucchini, cut into matchstick strips
Optional: 1 T. Capers,

In medium bowl mix first five ingredients until blended. Add the vegetables and capers and toss well. Cover and refrigerate overnight.

Sponge Cookies

Sponge Cookies

1/2 C. cake flour, sifted
3/4 tsp. baking powder
1/4 tsp. salt
3 eggs, separated
1/2 tsp. almond extract
1/4 tsp. vanilla extract
6 T. sugar

Preheat oven to 350 degrees. Sift together flour, baking powder, and saltsp. Beat egg yolks in a small bowl, rapidly, until very thick and lemon colored, adding almond and vanilla flavorings during the beating. With clean beaters, beat the egg whites until stiff and shiny; begin to add sugar, not more than 1 T. at a time, and beat constantly. Continue to beat rapidly until whites are very stiff and glossy. Gently fold in the beaten egg yolks. In the same manner fold in the dry ingredients until well mixed. Using a small spatula and a measuring T., measure and droop onto ungreased baking sheets, spacing 2 inches apartsp. Bake for 10 minutes until light and golden brown. Remove at once from sheet to cool.

Yield: 39 cookies
Serving Size: 3 cookies

Calories: 50
Fat: .9g
Fiber: 0g

Yogurt Cheese

Yogurt Cheese

3 16oz containers of non-fat plain yogurt

Rinse and squeeze dry a large square of cheesecloth. Double it, and line a colander. Place the yogurt on the cloth and fold over any additional cheesecloth to cover. Place colander in a bowl and let it drain overnight in the refrigerator. Scrape the cheese into a covered container. If you cover the top with cheesecloth and put on something heavy (like a couple cans of beans or something) and let it drain a second day, the texture is thicker, more like cream cheese than sour cream, and can be used in place of cream cheese in some recipes (although the flavor IS different).

Yield: 3 C. Yogurt Cheese
Nutritional information varies on how much whey you let out. I drain it about halfway for semi-soft use, and figure it has twice the calories per cup as the yogurt I started with (ie 1 C. Yogurt = 80 calories, then 1/2 C. yogurt cheese = 80 calories)

Note: You certainly don’t have to make 3 cups of yogurt cheese if you only need a little bit for a recipe. I’ll often just make a half cup or so to whip up feta & yogurt cheese spread.

Mustard and Garlic Yogurt Dip. Stir 11/2 T. each of smooth and grainy Dijon mustard and 1 clove minced garlic into 1 C. of yogurt cheese. Cover and refrigerate. The flavor improves on standing. Use as a dip for raw vegetables.

Spicy Honey Yogurt Dip for Fruits. Stir 2 T. honey, 1/4 tsp. cinnamon, and 1/2 tsp. grated orange zest into 1 C. of yogurt cheese. Taste and add more flavoring as needed. Use as a dip for apple or pear wedges, cubes of cantaloupe, or seedless grapes.

Lemony Button Mushrooms

Lemony Button Mushrooms

2 lemons, juiced
1 T. extra-virgin olive oil
Cracked black pepper
3/4 lb. white button mushrooms, trimmed and quartered

In a medium non-reactive bowl, whisk together the lemon juice, olive oil, and pepper. Taste and adjust seasonings. Add the mushrooms and let stand in the refrigerator at least 1 hour or overnight.

Savory Shrimp and Sausage Rice

Savory Shrimp and Sausage Rice

1/2 lb. hot Italian turkey sausage, sliced 1/4 inch thick
1 can (14 1/2 oz) Del Monte Diced Tomatoes with Garlic & Onion
1 1/4 C. chicken broth
1 C. uncooked long grain rice
1 can (15 1/4 oz.) Sweet Peas, drained (I may try 1 C. frozen, i hate canned peas)
1/4 lb. raw medium shrimp, shelled and deveined

Brown sausage in large skillet; drain. And tomatoes, broth and rice, bring to boil. Cover and simmer 25 minutes, adding peas and shrimp during last 8 minutes. Garnish with sliced green onion, if desired.

Yield: 4 servings
Calories: 320
Fat: 6.1g
Fiber: 3.5g

Herbed Yogurt Cheese Dip

Herbed Yogurt Cheese Dip

3 C. Yogurt Cheese
1 16oz. Container non-fat cottage cheese, drained
1 10ox. Pkg. Frozen Spinach, thawed and squeezed dry
1 Roasted Red Bell Pepper, seeded and chopped
1 8oz Can sliced water chestnuts, drained
3 Cloves Garlic, finely chopped
6 Green Onions, chopped
1 Carrot, shredded
1 tsp. Tabasco
1 T. Capers
1 T. Basil, chopped
1 T. Oregano, chopped
1 T. Thyme, chopped
1 T. Curry Powder (if you don’t love curry, go easy on it, try half as much, its strong in this)
Juice of two lemons
Pepper

Mix all ingredients and refrigerate at least 4 hours before using. Serve with assorted fresh vegetables for dipping.

Hollandaise-Asparagus Tart

Hollandaise-Asparagus Tart

1 cup all-purpose flour
2 T. sugar
3 T. vegetable shortening
3-1/2 T. ice water
Cooking spray
1 pound asparagus spears, trimmed
2/3 cup evaporated skim milk
1/2 tsp. grated lemon rind
2 T. fresh lemon juice
1/2 tsp. dried tarragon
1/4 tsp. salt
1 large egg
1 large egg white
1/2 cup (2 oz.) grated fresh Parmesan cheese

Preheat oven to 450&176; Lightly spoon flour into a dry measuring cup; level with a knife. Place flour and sugar in a food processor; pulse 3 times or until combined. Add shortening; pulse 6 times or until mixture resembles coarse meal. With processor on, add ice water through food chute, processing just until combined. Gently press mixture into a 6-inch circle on a lightly floured surface; roll dough into an 12-inch circle. Fit dough into a 9-inch pie plate coated with cooking spray; fold edges under, and flute. Pierce bottom and sides of dough with a fork; bake at 450&176; for 10 minutes or until lightly browned. Cool on a wire rack. Reduce oven temperature to 375. Snap off tough ends of asparagus; remove scales with a knife or vegetable peeler, if desired. Steam asparagus, covered, 3 minutes or until crisp-tender. Rinse asparagus under cold water; drain well. Arrange asparagus spoke like in prepared crust with tips toward inside of crust. Combine milk, rind, juice, tarragon, salt, egg, and egg white; stir well with a whisk. Pour over asparagus; sprinkle with cheese. Bake at 375&176; for 30 minutes or until puffy and lightly browned. Serve warm.

1/6th recipe calories: 212

Chicken Garden Sauté

Chicken Garden Sauté

4 half boneless chicken breasts, skinned
1 T. olive oil
1/2 tsp. rosemary, crushed
12 small black ripe pitted olives (optional)
1 can (14 1/2oz) Del Monte Diced Tomatoes with Basil, Garlic and Oregano
1 green pepper, cut in thin strips
1 large carrot, cut in 3-inch julienne strips

Brown chicken in oil in skillet. Sprinkle with rosemary: salt and pepper to taste, if desired. Add remaining ingredients; bring to boil. Cover and cook 3 minutes over medium heat. Uncover, cook over medium-high heat 5 minutes or until thickened.

Yield: 4 servings
Calories: 204
Fat: 7.3g
Fiber: 1.5g

Feta and Yogurt Cheese Spread

Feta and Yogurt Cheese Spread

1/2 cup yogurt cheese
1/2 cup, feta cheese, crumbled
1 clove garlic, crushed (or more if you love garlic)
2-3 T. chopped fresh herbs (mint, oregano, parsley, dill, basil, or any combination
ground black pepper, to taste

Mix together in a small bowl. Cover and refrigerate overnight to allow flavors to develop. Makes one cup cheese spread. Feta and Yogurt Cheese Spread can also be formed into a cheese log or small bite-sized balls. Serve with crackers or pita bread triangles. Also good as a sandwich spread or omelet filling. It keeps at least a week in a tightly closed container in the fridge. The yogurt cheese will give up a little more liquid as the dip sits, just pour it off or stir it back in.

1/4 C. = 80 calories and 3g of fat

Note: I usually take half the dip after its been mixed and put it in the blender or food processor and whir it up very smooth and creamy, and then stir it back into the rest, gives it a softer smoother texture.

It doesn’t take 1/4 C. usually, either. I can get by with 1 or 2 T., tops for a big plate of veggies.

I can now find reduced fat feta cheese which cuts back a wee bit more on the calories and fat

Herb-Roasted Peppers with Garlic

Herb-Roasted Peppers with Garlic

2 medium sweet red peppers, cut in half and seeded
2 medium yellow peppers, cut in half and seeded
6 medium garlic cloves, unpeeled
1/4 C. basil, fresh
1/4 C. rosemary, fresh (or use 1/2 C. total of any fresh herbs)
1 T. olive oil
1 tsp balsamic vinegar
1 T. water
1/8 tsp black pepper, or to taste

Preheat broiler. Place peppers cut side down on a nonstick baking sheet. Broil until blackened, about 10 minutes. Place peppers in a zip-close plastic bag for 15 minutes; remove and peel off skin with hands. Slice into strips. Reduce oven temperature to 400°F. Place garlic on a nonstick sheet pan and bake for 20 minutes; squeeze garlic out of peels. Place garlic, herbs, oil, vinegar, water and pepper in a blender; purée. Add garlic mixture to peppers; toss to coat. Serve immediately or cover and refrigerate for up to 24 hours. Yields about 1/3 C. per serving.