Glazed Lemon Pepper Chicken with Baby Potatoes

Glazed Lemon Pepper Chicken with Baby Potatoes

4 skinless, boneless chicken breasts
4 T. honey
finely grated lime zest and juice of 1 lemon
2 garlic cloves, crushed
1 T. Dijon mustard
2 tsp. freshly ground black pepper
1 lb baby salad potatoes

Slash each chicken breast two or three times with a sharp knife. In a shallow dish, mix the honey, lemon zest and juice, garlic, mustard and black pepper. Add the chicken and turn to coat. Leave to marinate for at least 30 minutes or preferably overnight. Preheat oven to 425*F (220*C). Arrange the potatoes and chicken in a single layer in a shallow sided roast pan and pour any excess marinade on top. Roast for 25 to 30 minutes or until the potatoes are tender and the chicken is cooked. Serve with pan juices.

Yield: 4 Servings
Serving Size: 1 Chicken Breast + 1/4 Potatoes in glaze

Calories: 339
Fat: 3g
Fiber: 2g

La Bamba Casserole

La Bamba Casserole

1 (5.25-ounce) can whole green chiles, drained
Cooking spray
1 pound ground turkey breast
1 cup chopped onion
2 tsp. chili powder
1/2 tsp. ground cumin
1/4 tsp. salt
2 garlic cloves, minced
1 (10-ounce) can diced tomatoes and green chiles, undrained
2 cups frozen whole-kernel corn, thawed
1 (16-ounce) can fat-free refried beans
1-1/2 cups (6 oz.) shredded cheddar cheese
1 cup chopped tomato
1/2 cup chopped green onions

Preheat oven to 375 degrees. Cut green chiles in half lengthwise. Arrange chiles in a single layer in an 8-inch square baking dish coated with cooking spray. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add turkey, onion, chili powder, cumin, salt, and garlic; sauté 5 minutes, stirring to crumble. Add diced tomatoes; cook 5 minutes or until liquid evaporates. Spoon turkey mixture over chiles. Top with corn. Carefully spread beans over corn. Sprinkle cheese over beans. Bake at 375 degrees for 30 minutes. Let stand 5 minutes; top with chopped tomato and green onions.

Yield: 6 servings
Serving size: 1 1/3 cups

Calories: 344
Fat: 10.7g
Fiber: 7.4g

Lemon Fried Chicken

Lemon Fried Chicken

1/4 C. flour
1 tsp. salt
1 tsp. pepper
1/4 tsp. paprika
6 boneless, skinless chicken breast halves
2 T. Brummel and Brown Yogurt Spread (margarine)
1/2 T. minced garlic
1 large lemon, juiced
1 large lime, juiced
2 C. fresh sliced mushrooms
1 green onion, sliced
1/4 C. white wine, optional

Mix flour, salt, pepper and paprika in plastic bag. Add chicken three pieces at a time and shake well to coat. Brown chicken in skillet in melted yogurt spread (or margarine). When browned, add garlic and juice. When juice is almost gone add mushrooms and sauté for approximately 5 minutes. Add green onions and wine, if desired and cook approximately 15 minutes, until chicken is no longer pink and mushrooms have browned. Serve with rice or fresh vegetables.

Yield: 6 Servings

Calories: 165
Fat: 3g
Fiber: 1g

BBQ Chicken Pizza

BBQ Chicken Pizza

(12 inch) pre-baked pizza crust
1 C. spicy barbeque sauce
2 skinless boneless chicken breast halves, cooked and cubed
1/2 C. chopped fresh cilantro
1 C. sliced pepperoncini peppers
1 C. chopped red onion
2 C. shredded Colby-Monterey Jack cheese

Preheat oven to 350 degrees F (175 degrees C). Place pizza crust on a medium baking sheet. Spread the crust with barbeque sauce. Top with chicken, cilantro, pepperoncini peppers, onion, and cheese. Bake in the preheated oven for 15 minutes, or until cheese is melted and bubbly.

Servings Per Recipe: 8 amount
Calories 386
Total Fat 16.1g
Fiber 1.7g

BBQ Chicken Pizza Too

BBQ Chicken Pizza Too

1 T. honey
1 cup warm water
2 tsp. active dry yeast
3 cups all-purpose flour
1 tsp. salt
10 oz. chicken breast – boned and skinned
1 T. olive oil
2 T. barbecue sauce
1/2 cup barbecue sauce
2 cups Gouda cheese
1/4 small red onion – sliced into rings
2 T. cilantro

To make the dough: In a small bowl, dissolve the honey in the warm water. Sprinkle the yeast over the water and stir until it dissolves. Let the yeast mixture stand for 5 minutes, until a layer of foam forms on the surface. In a large bowl, combine the flour and the salt. Make a well in the center of the flour mixture and pour the olive oil and the yeast mixture. Stir the flour into the wet ingredients, until all the flour is incorporated. If its too dry, add more water. On a lightly floured surface, knead the dough for 15 minutes, until it is smooth and elastic. Shape the dough into a ball and put in in a well-oiled bowl. Cover with a moist towel and let rise in a warm place until double in bulk (about 1 1/2 hours). One hour before baking the pizzas, start preheating the oven with pizza stones inside at 500 degrees F.

For the Chicken: In a large frying pan, heat the olive oil on medium high heat. add chicken pieces. saut until cooked (6 minutes). Chill. Coat chicken with 2 T. barbecue sauce. Set aside in the refrigerator.

For the Pizza: Punch the dough down, and divide into 4 equal portions. Roll out each portion into an 6-8 inch flat circle. Spread 1/4 cup barbecue sauce over the surface of the dough. Distribute 1/2 of the cheese over the sauce. Distribute 1/2 of the chicken over the cheese. Place half of the onion rings over the chicken pieces. Place the pizza in the oven (on top of pizza stones). Bake until crust is crispy and cheese is bubbling (8-10 minutes). Remove pizzas from the oven and sprinkle each with 1/2 of the cilantro.

Calories: 1451 Calories

Quick-and-Easy Pizza Crust

Quick-and-Easy Pizza Crust

2 cups bread flour
1/2 tsp. salt
1/2 tsp. sugar
1 package quick-rise yeast
3/4 cup warm water (120 to 130 degrees)
1 T. olive oil
Cooking spray
2 T. cornmeal

Combine first four ingredients in a large bowl; make a well in center of mixture. Combine water and oil; add to flour mixture. Stir until mixture forms a ball. Turn dough out onto a lightly floured surface; knead until smooth and elastic (about 10 minutes). Place the dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85 degrees), free from drafts, 45 minutes or until doubled in bulk. Punch dough down; divide in half. Cover and let dough rest 10 minutes. Working with one portion at a time (cover remaining dough to keep from drying), roll each portion into a 10-inch circle on a lightly floured surface. Place dough on two baking sheets, each sprinkled with 1 T. cornmeal.

YIELD: 2 (10-inch) pizza crusts (serving size: 1 crust)

Calories: 603
Fat: 9.7g
Fiber: 1.4g

Pizza Margherita

Pizza Margherita

2 tsp. olive oil
1/8 tsp. salt
1/8 tsp. pepper
1/4 cup thinly sliced fresh basil
2 T. chopped fresh oregano
2 (10-inch) Quick-and-Easy Pizza Crusts
Cooking spray
4 plum tomatoes, thinly sliced (about 1/2 pound)
1 cup (4 oz.) shredded part-skim mozzarella cheese

Combine first three ingredients in a small bowl; set aside. Combine basil and oregano in a small bowl; set aside. Prepare grill. Place 1 crust on grill rack coated with cooking spray; grill 3 minutes or until puffy and golden. Turn crust, grill-mark side up; brush with half of oil mixture. Top with half of plum tomatoes, mozzarella, and herb mixture. Cook 4 to 5 minutes or until cheese melts and crust is lightly browned. Repeat with remaining crust and toppings.

Yield: 6 servings
Serving Size: 1/3 pizza

Calories: 286
Fat: 8.3g
Fiber: 1.8g

California Pizza Kitchen Vegetarian Pizza

California Pizza Kitchen Vegetarian Pizza

Honey-Wheat Dough:
1/3 cup plus 1 T. warm water (105 to 115 degrees)
1 T. honey
3/4 tsp. yeast
2/3 cup bread flour
1/3 cup whole wheat flour
1/2 tsp. salt
1/2 T. olive oil

Sauce:
1 tsp. olive oil
1 T. minced white onion
1 clove garlic, minced I tomato, chopped
1 (15-ounce) can tomato sauce
2 tsp. granulated sugar
1/4 tsp. dried oregano
14 tsp. dried basil
1/4 tsp. salt
1/8 tsp. dried thyme
dash ground black pepper

Grilled Eggplant:
1/2 eggplant, sliced lengthwise 1/4 inch thick
1 1/2 T. soy sauce
1 T. olive oil
1/8 tsp. cayenne pepper
1/8 tsp. garlic powder
1/8 tsp. cumin

Remaining Toppings:
1 cup shredded mozzarella cheese
3/4 cup mushrooms, sliced thin (2 to 3 mushrooms)
1/3 medium onion, sliced into thin rings (about 2/3 cup)
1/3 cup reconstituted sun-dried tomatoes, sliced into strips
1 1/2 cups steamed broccoli florets (bite-size)
1 tsp. minced fresh oregano

Prepare the pizza dough by combining the water with the honey and yeast in a small bowl or measuring cup. Stir until the yeast is dissolved, then let the mixture sit for 5 minutes until, the surface turns foamy (If it doesn’t foam, either the yeast was too old or the water was too hot. Try again.) Sift the flours and salt together in a medium bowl. Make a depression in the flour and pour the olive oil and yeast mixture into it. Use a fork or spoon to stir the liquid, gradually drawing in more flour as you stir; until all the ingredients are combined. At this point you will have to use your hands to blend the dough until it is smooth and to form it into a ball. Knead the dough with the heels of your hands on a lightly floured surface for 10 minutes or until the texture of the dough is smooth and elastic. Form the dough back into a ball, coat it lightly with oil, and place it into a clean bowl covered with plastic wrap. Keep the dough in a warm place for about 2 hours to allow the dough to double in size. Punch the dough down and put it back into the covered bowl and back into the refrigerator overnight. Take the dough from the refrigerator 1 to 2 hours before you plan to build the pizza so that the dough can warm up to room temperature.

When you are ready to make the pizza, preheat oven to 500 degrees. Use a pizza stone if you have one. Prepare the sauce by first heating the olive oil over medium heat in a medium saucepan. saut the onion and garlic for I minute in the oil. Add the tomato and saut for an additional minute before adding the remaining sauce ingredients to the pan. Bring the sauce to a boil, then reduce heat and simmer for 20 to 30 minutes, or until thicker: Cover the sauce until it is needed. Preheat barbecue grill to high temperature. Combine the soy sauce with I T. olive oil, cayenne pepper; garlic powder; and cumin in a small bowl. Brush the entire surface of the eggplant with the soy sauce mixture. Grill the eggplant slices for 2 to 3 minutes per side, then remove the slices from the heat and set them aside until they are needed. On a lightly floured surface, form the pizza dough into a circle that is approximately 10 inches across. Spread about 1/2 cup of the sauce evenly over the surface of the dough. Arrange the grilled eggplant on the pizza, and then sprinkle the cheese evenly over the top of the eggplant. Heat a couple cups of water to boiling in the microwave. Add 6 to 8 sun-dried tomato slices to the water and let them sit for about 1/2 hour. Remove and drain the slices on paper towels until you need them. Next sprinkle the mushrooms onto the pizza, followed by the onion slices. Sprinkle the sun-dried tomato slices on the pizza, followed by the broccoli florets. Bake the pizza for 10 to 12 minutes or until the crust is light brown and the cheese begins to bubble. Pop any bubbles in the crust that may form as the pizza bakes. Remove the pizza from the oven and sprinkle the fresh oregano over the top. Use a pizza wheel to slice the pizza into 6 pieces and serve.

Yield: 1 (10 inch) Pizza, 6 slices
Serving Size: 2 slices

Calories: 421
Fat: 12.7g
Fiber: 3g

Breakfast Pizzas

Breakfast Pizzas

Vegetable oil spray
8 oz. fresh mushrooms, sliced (2 1/2 to 3 cups)
1 cup chopped green bell pepper
1 cup chopped yellow onion (2 medium)
3/4 C. Egg Beaters
1/4 cup fat-free milk
1/2 cup no-salt-added tomato sauce
1 tsp. salt-free dried Italian seasoning, crumbled
1/4 tsp. crushed red pepper flakes
2 English muffins, halved and toasted
2 T. grated Parmesan cheese

Spray a large nonstick skillet with vegetable oil spray. Heat over medium-high heat for 1 minute. Sauté mushrooms for 4 minutes, or until soft. Add bell pepper and onion. Sauté for 4 to 5 minutes, or until onion is translucent. Meanwhile, in a small bowl, whisk together egg substitute and milk. Reduce heat to medium and add egg mixture to vegetables. Cook until eggs are set, stirring occasionally with a rubber scraper. Remove from heat. In a small bowl, combine tomato sauce, Italian seasoning, and red pepper flakes. Spoon 2 T. tomato mixture on each muffin half. Top with mushroom mixture and sprinkle with Parmesan.

Yield: 2 servings
Serving Size: 2 muffin halves

Calories: 197
Fat: 3g
Fiber: 3g

Honey Hot Buffalo Chicken Pizza

Honey Hot Buffalo Chicken Pizza

3/4 cup canned crushed tomatoes
1/4 cup honey
1 clove garlic, minced
1/2 tsp. dried oregano
1/2 tsp. hot pepper sauce or to taste
1 cup diced or shredded cooked chicken breast
1 (10-ounce) tube refrigerated pizza dough
1 T. olive oil
3 oz. blue cheese, finely crumbled ( 3/4 cup)
1/2 cup finely diced celery

Preheat oven to 500 degrees. In a small saucepan, combine crushed tomatoes, honey, garlic, oregano and hot pepper sauce. Simmer over low heat for 5 minutes. Mix 1/4 cup tomato mixture with chicken. Shape pizza dough according to package directions for thin-crust pizza. Brush pizza shell with oil. Spread remaining sauce over dough. Scatter chicken over sauce. Bake until lightly browned, about 10 minutes. Remove from oven. Sprinkle pizza with cheese, then celery. Cut into 6 wedges.

Yield: 6 servings
Calories: 272
Fat: 9g
Fiber: 1g

Ranch Chicken Pizza

Ranch Chicken Pizza

1 (10 ounce) can refrigerated pizza crust dough (or supply your own whole wheat or high fiber crust for a healthier touch)
2 skinless, boneless chicken breast halves
1/2 cup low fat Ranch-style salad dressing
3/4 cup shredded part skim mozzarella cheese
3/4 cup shredded reduced fat Cheddar cheese
1 cup chopped tomatoes
1/4 cup chopped green onions

Preheat oven to 425 degrees F (220 degrees C). Lightly grease a pizza pan or medium baking sheet. Place chicken in a large skillet over medium-high heat. Cook until no longer pink and juices run clear. Cool, then either shred or chop into small pieces. Unroll dough and press into the prepared pizza pan or baking sheet. Bake crust for 7 minutes in the preheated oven, or until it begins to turn golden brown. Remove from oven. Spread ranch dressing over partially baked crust. Sprinkle on mozzarella cheese. Place tomatoes, green onion and chicken on top of mozzarella cheese, then top with Cheddar cheese. Return to the oven for 20 to 25 minutes, until cheese is melted and bubbly.

The Best Perfectly Buttery Shortbread

The Best Perfectly Buttery Shortbread

The Best Perfectly Buttery Shortbread

 

1 C. (2 sticks/225 g) salted butter, cut into tablespoons, at room temperature

¾ C. (150 g) granulated sugar (reserve a spoonful for sprinkling)

1 tsp. Diamond Crystal kosher salt

1¾ C. (255 g) all-purpose flour (if you aren’t using a scale, sift the flour, then scoop it into the measuring cups; go for 2 scant cups)

 

Optional 6 ounces semisweet chocolate chips or bars, roughly chopped

2 T. unsalted butter at room temperature, cut into ½-inch cubes

Flaky salt

 

1. Line an 8 × 8-inch pan with two wide strips of parchment paper, crossing over one another, for easy lift-out later. (You can use a 9 × 9-inch pan, or a 9-inch cake pan, and so on; just start checking the cookies earlier for doneness using the visual cues in step 4.) 2. In a large bowl, use a wooden spoon to combine the butter, sugar, and salt until mostly uniform but still dense; it will look like the store-bought almond paste you’d use to make rainbow cookies. Add the flour. Integrate into the butter mixture with the wooden spoon, or your hands, or a fork, or some combination—the resulting mixture will look like crumbles of streusel, and if you pinch one, the insides should be uniform (not just a clump of butter coated in flour). Press the crumbles evenly into the pan. 3. Cover tightly and chill in the refrigerator for 1 hour, or up to 24 hours. 4. Heat the oven to 300°F. Sprinkle the reserved sugar evenly over the dough. Use a fork to “dock” the surface, i.e. make holes all over that go about halfway down. Bake for 40 to 45 minutes, until barely golden around the edges and just set and dry to the touch in the center. 5. Let cool for about 10 minutes, then lift out of the pan using the parchment overhangs. Carefully cut into 8 square bars, or 16 long rectangular bars. 6. If topping with chocolate, melt two-thirds (about 4 ounces) of the chocolate in 10-second bursts in the micro wave, stirring between each one. When melted, add the rest of the chocolate and the butter and stir until melted. Return to the microwave for 10 seconds. Stir. (Repeat if not silky smooth. Chocolate is fickle.) 7. Dip each shortbread cookie into the chocolate to cover it partially. Sprinkle with flaky salt. Set on a rimmed rack in the fridge to let the choco­late harden. Store loosely covered at room temperature or tightly covered in the refrigerator. These also freeze very well, tightly covered, for weeks.

 

Milk Powder Shortbread

Swap in  1/3 C. (48 g) whole milk powder for 48 g (roughly a heaping 1/3 cup) of the all-purpose flour; the best way to do this is to measure out the 48 g whole milk powder in a bowl on the scale, and then add all-purpose flour until you reach the full 255 g. These will finish baking about 5 minutes earlier than the standard recipe; start checking at 3 5 minutes.

 

Vanilla Bean-Citrus Sugar Shortbread

Just before you make the shortbread, rub 2 T. citrus zest into the sugar. Scrape the insides of 2 vanilla beans or add 1 T. vanilla bean paste into the butter mixture before you mix in the flour.

 

Salty Chocolate Buckwheat Shortbread

Swap in 40 g (scant 1/3 cup) buckwheat flour for 40 g (heaping 1/4 cup) of the all-purpose flour. Add 40 g (scant 1/2 cup) cocoa powder. Before making the dough, toast both flours and cocoa powder on a parchment-lined sheet pan at 300°F for 12 to 15 minutes. Let cool, get rid of any lumps with a whisk or fork, and add to the recipe in place of the plain flour.

 

Tahini Date Shortbread

Swap in 3 T. tahini for 3 T. of the butter. Before baking, drizzle the shortbread with tahini, pinches of the re­served sugar, and several pitted, finely diced dates.

 

Toasted Rice Flour and Jam Shortbread

Swap in 70 g (scant 1/2 cup) rice flour for 70 g (scant ¥2 cup) of the total flour. Toast both flours on a parchment-lined sheet pan at 3 00°F for 12 to 15 minutes. Let cool, then use in the recipe in place of the all-purpose flour. Before baking the dough, dollop a few tsp. of raspberry jam on the surface and use a martini pick, toothpick, or knife to swirl it, without integrating it too much (leave the swirls distinct). You could also swirl some peanut butter into the surface. Bake as directed.

 

Browned Butter Shortbread

Brown half of the butter in a small saucepan; when it foams, add 2 T. milk powder and whisk. Let the mixture come back to a soft room temperature, then add the rest of the room-temperature butter and proceed with the recipe.

 

Grape-Nuts Shortbread

Sprinkle 1/4 C. Grape-Nuts plus 1 T. additional sugar evenly over the parchment in the pan. Press the dough into it as if the sugary Grape-Nuts are a roughly hewn bottom crust. Before chilling the dough, sprinkle an additional  ¼ C. Grape-Nuts and 1 more T. sugar over the dough. Press hard so some of the cereal wedges into the top of the dough. Bake as directed.

Roasted Garlic Tahini Carrot Dip

Roasted Garlic Tahini Carrot Dip

Roasted Garlic Tahini Carrot Dip

 

For the roasted carrots:

1 pound carrots, washed

4 cloves garlic, peeled

1 T. extra virgin olive oil

Freshly ground salt and pepper

For the dip:

⅓ C. tahini

2 T. lemon juice

½ tsp. cinnamon

½ tsp. ground turmeric

¼ tsp. cumin

¼ tsp. salt

Freshly ground black pepper

¼ C. roasted pistachios

⅓ C. water, plus more to thin if necessary

For garnish:

Drizzle of olive oil

Drizzle of honey or pomegranate molasses (or hot honey if you like it spicy!)

2 T. crumbled feta cheese

2 T. chopped roasted pistachios

1 T. chopped fresh parsley

For serving:

Pita chips, crackers, or toasted slices of a baguette

 

Preheat the oven to 400ºF. Chop carrots into 1-inch pieces (no need to be too precise since we’re blending them later!) Add the carrots and whole garlic cloves to a large sheet pan. Drizzle with 1 T. olive oil and season with salt and pepper. Toss everything together with your hands, then roast for 30 minutes or until the carrots are tender and golden brown on the edges. Add roasted carrots and garlic to a food processor with tahini, lemon juice, cinnamon, turmeric, cumin, salt, pepper, pistachios and water. Process until mostly smooth, scraping down the sides with a spatula halfway through. Taste and adjust seasonings if needed. Spoon carrot dip into a shallow bowl and use the spoon to create shallow divots on the surface for the toppings. Drizzle with olive oil and garnish with crumbled feta, chopped pistachios, parsley and a drizzle of honey.

Brussels Sprout and Bacon Frittata

Brussels Sprout and Bacon Frittata

Brussels Sprout and Bacon Frittata

 

1/2 pound bacon, diced

2 small- medium shallots, halved and thinly sliced

3/4 pound brussels sprouts, halved and sliced 1/4 -inch thick

Kosher salt

Freshly ground pepper

8 large eggs

2 T. whole milk or cream

1 C. shredded gruyère cheese

1/4 C. snipped chives, divided

 

Preheat your broiler and position a rack 6 inches from the heat. No broiler? Just crank your oven up as hot as it goes, usually 450-475°F In a 10-inch ovenproof skillet, cook the bacon over moderately high heat, stirring occasionally, until darker in color and almost fully crisp, 5 minutes. Add the shallots and cook, stirring occasionally, until softened, about 3 minutes. Add the brussels sprouts, season with salt and pepper and cook, tossing occasionally, until crisp-tender and lightly browned, about 5 minutes. Meanwhile, in a large bowl, beat the eggs with the milk, 1/2 to 1 tsp. of salt (taste a piece of bacon; if it’s really salty, you might be fine with 1/2 teaspoon) and 1/4 tsp. of pepper. Stir in the shredded cheese and half the chives. Pour the egg mixture into the skillet and cook over moderate heat, stirring gently, until the eggs start to set, about 1 minute, and then a few minutes more, until the bottom is lightly browned, about 4 more minutes.  Transfer to the broiler (or very hot oven) and cook until the top is a deep golden brown and the eggs are just set in the center, about 5 minutes, but keep an eye on it. Poke a knife in a couple places to see if any runny egg spills out; if it’s still runny, return it to the broiler for another 1 to 2 minutes. Scatter remaining chives on top and finish with a few grinds of pepper.  If you’d like, run a rubber spatula around the edge of the frittata and slide it onto a serving plate, then cut it into 6 pieces and serve. Or, you can serve it directly from the skillet, as we do

Grilled Chicken Pizza

Grilled Chicken Pizza

1 lb. pizza dough, divided into four pieces
1 lb. boneless chicken pieces, grilled
Olive oil
1/2 cup chopped red pepper (saut in olive oil and set aside)
1/2 cup chopped onion (saut in olive oil and set aside)
1/4 cup chopped chives
8 oz. shredded mozzarella cheese

Prepare the charcoals for grilling with the coals glowing hot. Roll each piece of dough out to approximately 1/8-inch thick. Brush lightly with olive oil on both sides. Place directly on the grill grate. Checking with a spatula, grill until the bottom is golden brown and the top starts to bubble (about 5 minutes). Using 2 spatulas, turn dough over. Top evenly with mozzarella, chicken, peppers, onions and chives. Place lid on grill for approximately 6 minutes, or until the bottom is golden brown and cheese is melted.

High Fiber Pizza Crust

High Fiber Pizza Crust

1 tsp. honey
3/4 cup warm water
1T. active dry yeast
3/4 cup arrowroot flour
1 1/2 cups spelt flour
1 1/2 cups cooked great white northern beans, pureed
1 tsp. salt
1/4 cup regular olive oil
Note: add spelt flour as required.

In mixing bowl, dissolve honey in warm water. Sprinkle in yeast and let stand 10 minutes until foamy. In separate bowl, stir together flours, pureed beans and salt. Stir oil into yeast mixture. Stir in about half the flour mixture. Gradually stir in the rest of the flour to make a slightly sticky ball of dough. Divide into two balls. On a lightly floured surface, roll out each half of the dough into circles about 10 inches in diameter. Transfer to two nonstick pizza pans. Stretch dough to fit round pans. Let rest at least for 10 minutes before adding toppings. A 30-minute rise will give you a thicker, higher crust. Add toppings just before baking in a pre-heated oven at 375-degree. Bake 25 minutes.

Yield: 2 pizza crusts, 12 servings total
Serving Size: 1 slice pizza

Calories: 148
Fat: 5g
Fiber: 2.5g

Notes: Even though an individual slice doesn’t meet the 4g fiber I usually require to put this in the high fiber category, I’m adding it because a person would rarely have one slice only, plus it’s still tons of fiber over white bread dough. This isn’t particularly low calorie dough, and this is only for the crust, not the toppings which will add even more calories. But if you are craving pizza, this is a great way to get some extra fiber in your diet. With topping of caramelized onion, sliced artichole hearts and a minimal amount of sauce and cheese — yum! =)

Herbed Cheese Pizza

Herbed Cheese Pizza

1-1/2 cups all-purpose flour, divided
1 tsp. sugar
1 package quick-rise yeast (2-1/2 tsp.)
1/2 cup warm water (105` to 115`)
1 tsp. olive oil
1/2 tsp. salt, divided
Cooking spray
2 tsp. cornmeal
3 garlic cloves, minced
1 T. chopped fresh or 1 tsp. dried oregano
1 T. minced fresh cilantro
3/4 tsp. fennel seeds
1/4 tsp. crushed red pepper
1 (8-ounce) can no-salt-added tomato sauce
1-1/2 cups (6 oz.) shredded part-skim mozzarella cheese

Lightly spoon flour into dry measuring cups; level with a knife. Dissolve sugar and yeast in warm water in a large bowl; let stand 5 minutes. Add 1-1/4 cups flour, oil, and 1/4 tsp. salt; stir to form a soft dough. Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 10 minutes); add enough of remaining flour, 1 T. at a time, to prevent dough from sticking to hands. Place dough in a bowl coated with cooking spray; turn to coat top. Cover; let rise in a warm place (85F), free from drafts, 30 minutes or until doubled in bulk. Preheat oven to 450F. Punch dough down; roll dough into a 12-inch circle on a lightly floured surface. Place dough on a baking sheet or 12-inch pizza pan coated with cooking spray and sprinkled with cornmeal. Crimp edges of dough to form a rim. Let dough stand, covered, 10 minutes. Place a small saucepan coated with cooking spray over medium heat until hot. Add garlic, and saut 2 minutes. Add 1/4 tsp. salt, oregano, cilantro, fennel seeds, pepper, and tomato sauce; reduce heat, and simmer, uncovered, 20 minutes or until mixture is thick, stirring occasionally. Spread sauce over pizza crust; sprinkle with cheese. Bake at 450F for 10 minutes or until cheese is melted and crust is golden. Remove pizza to cutting board; cut into wedges.

Yield: 6 servings
Calories: 221
Fat: 5.8g
Fiber: 1.4g

Vegetable Whole Wheat Pizza

Vegetable Whole Wheat Pizza

Dough:
1 cup warm water
1 tsp. honey
1 package dry yeast
1 1/4 cups whole wheat flour
1 1/4 cups all-purpose flour, plus more for kneading and forming dough
1 tsp. dried oregano
1 tsp. crushed red pepper flakes
1 tsp. salt
Vegetable Spray, for bowl
Cornmeal, for pan
Topping:
1 T. olive oil
1/4 to 1/2 cup white wine
2 large red onion, chopped
4 cups packed fresh spinach leaves, washed well
1 T. chopped fresh tarragon leaves
Salt and freshly ground black pepper
3 fresh tomatoes, sliced
3/4 cup chopped mushrooms
1 yellow bell pepper, chopped
1/2 cup grated part-skim mozzarella
1/4 tsp. crushed red pepper flakes
1 1/2 tsp. garlic salt

Preheat the oven to 450 degrees F. To make the dough: In a small bowl, combine water, honey, and yeast. Let stand until foamy, about 10 minutes. In a large mixing bowl, combine the flours, oregano, crushed red pepper and salt. Add the yeast mixture and stir until a soft dough forms. Turn the dough out onto a floured surface and knead until smooth, adding flour as needed if dough is sticky, about 10 minutes. Clean the bowl and coat it with vegetable spray. Form the dough into a ball, put it in the bowl and cover with a kitchen towel. Let rise in a warm place until doubled in size, about 1 hour. Meanwhile, to make the topping: Heat the olive oil and 1/4 cup wine in a large nonstick skillet over medium-high heat. Add the onion and cook until softened, adding more wine, if needed, 3 to 4 minutes. Add the spinach and cook until just wilted, about 3 minutes more. Stir in tarragon and season with salt and pepper, to taste. Set aside. Punch the dough down and let rest for 10 minutes. Sprinkle a large baking sheet with cornmeal. On a lightly floured surface, stretch the dough into a 12-inch circle, rolling the edge over slightly and pinching it together to form a thick rim. Place the dough on the baking sheet. Arrange the tomato slices over the crust and top with the spinach mixture. Scatter the mushrooms and bell pepper over the top, then sprinkle with the cheese and crushed red pepper. Bake until crust is golden brown, about 35 minutes. Sprinkle with garlic salt, cut into wedges and serve immediately.

Yield: 8 servings
Calories: 216
Fat: 4g
Fiber: 5g

Mushroom-Lover’s Pizza

Mushroom-Lover’s Pizza

1 (10-ounce) can refrigerated pizza crust dough (or supply your own)
1 T. cornmeal
1-1/4 cups sliced oyster mushroom caps (about 3.75 oz.)
1-1/4 cups sliced cremini mushrooms
1/4 cup thinly sliced shallots
1 tsp. dried Italian seasoning
1/4 tsp. pepper
1/4 cup grated fresh Parmesan cheese
1/4 cup (1 ounce) shredded fontina or Swiss cheese

Preheat oven to 500 degrees.Roll dough into a 13 x 9-inch rectangle; place on a baking sheet sprinkled with cornmeal. Arrange sliced mushrooms and shallots over dough. Sprinkle with Italian seasoning and pepper; top with cheeses. Bake at 500 degrees for 10 minutes or until crust is golden brown.

Yield: 6 servings
Calories: 160
Fat: 4.5g
Fiber: 0.6g

Notes: If you take the time to sauté the mushrooms before they go on the pizza, the texture may be more pleasing and the flavors intensified. Also, with no sauce, this is dryer than your traditional pizza hut slice. Plain tomato sauce with a little italian seasoning stirred in could be used to add some moisture without many calories and no fat. Also tasty, but changing the calories/fat is some chopped garlic mixed in olive oil brushed over the surface of the dough.

Best Ever White Rice

Best Ever White Rice

Best Ever White Rice

 

EVOO

2 C. Mahatma Jasmine Rice, divided

3.5 C. Water or Broth

Salt and Pepper to Taste

 

Add oil to medium hot pan and let it warm up.  Add 1 C. rice and toast until it is a nutty brown. Add second C. rice a 2T. butter and stir until butter melts. Add 3 ½ C. liquid (water or broth).  Season to taste and bring to a boil for 2-3 minutes.  Stir once more, then reduce heat to low, cover and cook without lifting lid for 20 minutes. Fluff gently and serve

Pasta Puttanesca

Pasta Puttanesca

1 T. olive oil
4 anchovy fillets, finely chopped
2 large cloves garlic, finely chopped
1/4 tsp. thyme
1/8 to 1/4 tsp. crushed red pepper flakes
1 can (28 oz.) plum tomatoes, chopped with their juice
1/4 C. Calamata olives, pitted and chopped
2 T. capers
8 oz. corn spaghetti
2 T. chopped parsley

In medium skillet, heat olive oil over medium heat. Add anchovy fillets, garlic, thyme, and red pepper and cook 1 minute or until garlic is golden brown. Add tomatoes, olives, and capers, and bring to a boil over high heat. Reduce heat to medium and cook 3 minutes or until sauce is slightly reduced and flavors are blended. Meanwhile, in large pot of boiling water, cook pasta according to package directions. Drain and transfer pasta to large serving bowl. Pour sauce over pasta, add parsley and toss to combine.

Yield: 4 servings
Calories: 290
Fat: 6.7g
Fiber: 9.7g

Spinach & Mushroom Enchiladas

Spinach & Mushroom Enchiladas

for the sauce:
2 (10-ounce) cans tomatoes with chiles
1 small onion, chopped
1 garlic clove, minced
2 tsp. ground cumin
2 T. chopped cilantro leaves
1 T. chopped oregano leaves
Kosher salt
Freshly ground black pepper

For the enchiladas:
1 large red onion, diced
1 garlic clove, minced
1/2 lb. portobello mushrooms, cleaned and cut into 1/2-inch pieces
1(10-ounce) box frozen chopped spinach, thawed and squeezed to remove excess water
1/2 C. skim milk
1 T. cornstarch
1 1/2 tsp. ground cumin
1 T. minced chipotle in adobo (optional)
1 lime, juiced
4 (6-inch) low-fat corn tortillas
1/4 C. queso blanco (crumbly white mexican cheese)

For the sauce: Combine all of the sauce ingredients in a saucepan. Bring to a simmer and cook until all of the vegetables are tender, about 15 minutes. If desired, you can puree with an immersion blender or an immersion blender for a smooth consistency. Season to taste with salt and pepper. Thin with water, if necessary. While the sauce is simmering, make the filling. For the filling: Heat a 12-inch nonstick sauté pan over medium heat. Add the onions and garlic and cook until the onions are translucent, about 4 minutes. Add the mushrooms and cook until they have released most of their liquid, about 6 minutes. Add a few T. of water if the mushrooms get too dry. Add the spinach and cook until it is heated through. Combine the milk and the cornstarch to make a slurry. Add the milk mixture and bring to a simmer. Once the mixture comes to a simmer, the cornstarch will thicken the liquid. Cook for 1 minute. Add the cumin, chipotle, and lime juice and mix well. Remove from the heat and season, to taste, with salt and pepper. Cool slightly. Preheat the oven to 375 degrees F. Wrap the tortillas in a wet paper towel and microwave for 15 seconds to heat. Ladle 1/2 of the sauce into the bottom of a baking dish. Place a few T. of the filling on each tortilla and roll into a cylinder. Place, seam side down in the dish. Repeat with the remaining tortillas and filling. Top with the remaining sauce and the cheese. Bake, uncovered, until heated through and bubbly, about 25 to 30 minutes.

Yield: 4 servings
Serving Size: 1 Enchilada with sauce

Calories 203
Fat: 3.4g
Fiber: 6.7g

Vegetable Strudel

Vegetable Strudel

5 C. fresh spinach leaves
2 medium red sweet peppers, cut into 1-inch strips
1 medium yellow summer squash, cut into 1-inch strips
2 carrots, shredded
1/2 C. sliced fresh mushrooms
4 green onions, sliced (1/2 C.)
1/4 C. oil-packed dried tomatoes, drained well and chopped
3 T. grated Parmesan cheese
1 T. snipped fresh oregano or 1/2 tsp. dried oregano
1/8 tsp. salt
1/8 tsp. black pepper
Dash ground red pepper
Butter-flavor nonstick spray coating
6 sheets frozen phyllo dough, thawed
2 T. fine dry bread crumbs

For filling, place the spinach in large colander; set aside. In a large saucepan cook sweet peppers, summer squash, carrots, mushrooms, and green onions in 4 C. boiling water for 2 to 3 minutes. Pour over spinach to drain; rinse immediately with cold water. Drain well, pressing out excess moisture. Transfer vegetables to a large bowl. Stir in the dried tomatoes, 2 T. of the Parmesan cheese, the oregano, salt, black pepper, and ground red pepper. Set filling aside. Spray a large baking sheet with nonstick coating. Place 1 sheet of phyllo on a dry kitchen towel. (Keep remaining sheets covered with plastic wrap to prevent drying out.) Spray with nonstick coating. Place another sheet on top; spray with nonstick coating. Sprinkle with half of the bread crumbs. Place 2 more sheets of phyllo on top, spraying each with non- stick coating. Sprinkle with remaining crumbs. Add remaining 2 sheets of phyllo, spraying each with nonstick coating. Spoon filling along 1 long side of phyllo stack about 1-1/2 inches from edges. Fold in the short sides over the filling. Starting from the long side with filling, roll up jelly-roll style. Place strudel, seam side down, on the prepared baking sheet. Spray top with nonstick coating. Using a sharp knife, score into 8 slices, cutting through the top layer only. Sprinkle with remaining Parmesan cheese. Bake in a 375 degree F. oven for 25 to 30 minutes or until the strudel is golden. Let stand for 10 minutes before serving. To serve, cut along scored lines into slices.

Yield: 4 Servings
Calories: 182
Fat: 5g
FIber: 4g

My Families Barbequed Pork

My Families Barbequed Pork

1 tsp. Accent
1/2 C. Sugar
1 1/2 C. Soy Sauce
1 T. Sesame Oil
1 T. Red Food Coloring
1 1/2 T. Yellow Food Coloring
2 tsp. Salt
One 3-5 lb lean boneless pork loin, cut into sections length wise
1 T. Honey
2 T. Oil

Mix first 7 ingredients (accent through salt) well in a large ziploc bag. Add meat to marinade and allow to marinate 24 hour in refrigerator. Preheat oven to 400 degrees. Place meat on a foil lined broiler pan. Mix honey and cooking oil. Place meat in oven and cook 15-25 minutes per side; time depends on how thickly you sliced the meat into tenderloins. Baste with the honey-oil mix once each side while cooking. This smells really bad while it cooks, so prepare ahead of time for guests. You need to check the meat often to make sure it is not burning.

After meat is cooled, slice thinly, serve with hot mustard (coleman’s dry mustard mixed with water), ketchup and sesame seeds if you wish. I put a minor amount of dry hot mustard in the ketchup mixture with a drop or two of soy sauce instead of using straight ketchup.

Notes: I had a difficult time figuring the calories on this recipe. You discard quite a few calories pouring off the marinade, so it’s not just a matter of adding it all up and dividing by how ever many servings. When my family makes this, the slices usually come out about 1 1/2″ tall x 3″ wide x 1/4″ thick (maybe a little thinner sliced), and each slice at that size works out to about 25 calories, about 160 calories for 3 oz. or so is a rather rough guess.

Chile Relleno Puff

Chile Relleno Puff

5 eggs
1/4 C. flour
1/4 tsp. salt
1/2 tsp. baking powder
1 pint nonfat cottage cheese
1 large can (7 oz) mild green chiles, chopped
1/2 C. reduced fat mozzarella, shredded
1/4 C. reduced fat cheddar, shredded, for top

Preheat oven to 350*F. Beat eggs until light and lemon colored. Whisk in flour, then baking powder, salt, cottage cheese and mozzarella. Blend until smooth. Stir in chiles. Pour into a glass pie dish or similar baking pan. Sprinkle cheddar cheese on top. Bake for 20-25 minutes until the center is firm and the top lightly browned.

Yield: 4 servings
Calories: 232
Fat: 3g
FIber: 1g

Pork Scallopine Perugina

Pork Scallopine Perugina

from Cooking Light, October 2003

4 (4oz.) boneless center cut loin pork chops (3/4″ thick)
1/4 C. flour
1/2 tsp. Pepper
4 tsp. Olive Oil, divided
1 T. Capers, rinsed and drained
2oz. very thin sliced Prosciutto, cut into 1/4″ strips
2 cloves Garlic, thinly sliced
1/2 C. Chicken Broth
1 tsp. Flour
1 1/2 C. White Wine
1 1/2 T. grated Lemon Rind
1 tsp. finely chopped fresh Sage
4 canned Anchovy Fillets, drained, rinsed and chopped
4 C. hot cooked fettuccine (1 9oz. package of fresh pasta)

Place each piece of pork between 2 sheet of heavy duty plastic wrap and pound each piece to 1/2″ thickness using a meat mallet or rolling pin. Combine flour and pepper in shallow dish. Dredge pork in flour mixture. Heat 1 tsp. oil in a large non stick skillet over medium-hgh heat. Add capers, proscuitto and garlic, sauté 3 minutes. Combine broth and 1 tsp. flour, stirring well with a whisk. Add broth mixture, wine, rind, sage and anchovies to pan and cook 10 minutes, stirring occasionally. Pour sauce in a bowl and keep warm; wipe pan clean with a paper towel. Heat 1 T. oil in pan over medium high heat. Add pork to pan and cook 2-3 minutes on each side, or until done. Add sauce back to pan, cook 30 seconds, or until fully heated, stirring constantly. Remove pork from pan. Add pasta to pan; toss well to coat. Place one cup pasta on each of 4 plates; top each with one chop.

Yield: 4 servings
Serving Size: 1 C. Pasta with sauce + 1 pork chop

Calories: 421
Fat: 14.4g
Fiber: 1.7g

Easy Carrot and Chayote Squash Soup

Easy Carrot and Chayote Squash Soup

1 chayote squash, cut into 1/2-inch cubes
1/2 T. olive oil
1 16-oz. can low-sodium fat free chicken broth
1 16-oz. package of frozen carrot coins
1 16-oz. can evaporated skim milk
2 cloves garlic, minced
1/8 tsp. black pepper

Brush squash with olive oil. Roast squash in a preheated 400 F. oven for 30 minutes, or until the cubes start to blacken around the edges. Remove from the oven and set aside. In a medium pot on medium-low heat, steam carrots according to package directions. Transfer cooked carrots to a blender, and add garlic and chicken broth. Puree the mixture until smooth, and then return it to the pot and turn the heat on low. Stir in the milk and the pepper, and bring the soup to a simmer. Ladle the soup into bowls. For garnish, add a spoonful of roasted chayote squash to the center of each bowl.

Yield: 6 Servings
Calories: 120
Fat: 1.4g
Fiber: 1.9g

Asian Beef & Vegetables

Asian Beef & Vegetables

1/3 C. reduced-sodium soy sauce
1/4 tsp. red pepper flakes
4 (1/2-inch-thick) boneless beef top round steaks
3 oz. dried thin spaghetti
3 tsp. olive oil, divided
1 medium red onion (6 oz.), halved and sliced
1 red bell pepper, chopped
5 green onions, thinly sliced
1 T. minced fresh ginger
1/2 lb. savoy or green cabbage, finely shredded (5 C.)
1/4 lb. crimini or white mushrooms, sliced
1/2 C. water
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
2 tsp. minced garlic

Stir together soy sauce and red pepper flakes in a shallow glass baking dish. Add steaks, turn to coat and let marinate at room temperature 30 minutes, turning once. Meanwhile, cook spaghetti according to package directions; drain and rinse with cold water. Heat a 12-inch nonstick skillet over medium heat. Add 2 tsp. of the oil, the onion and bell pepper. Cook about 5 minutes or until onion softens. Add green onions, ginger and garlic. Cook 1 minute, stirring. Add cabbage, mushrooms, water, salt and pepper. Bring to a boil over high heat. Cook, stirring, about 3 minutes or until vegetables are tender-crisp. Add pasta to skillet, tossing with vegetables until pasta is heated through. Transfer to plate; cover and keep warm. Wipe out skillet. Add remaining 1 tsp. oil and heat over high heat. Add steaks; cook 1 minute per side or until well browned and medium-rare (instant-read thermometer inserted in center registers 145 degrees F). Place on a cutting board and thinly slice on the diagonal. Divide pasta and vegetables between 4 serving plates; top with steak.

Yield: 4 servings
Calories: 350
Fat: 15g
Fiber: 2g

Cream of Vegetable Soup

Cream of Vegetable Soup

2/3 C. sliced carrot
1/2 C. diced onion
2 cloves garlic; minced
3 C. fat-free chicken broth; or vegetable broth
2 C. cabbage; green, shredded
1/2 C. green beans; frozen
1 T. tomato paste
1/2 tsp. dried basil
1/4 tsp. dried oregano
1 tsp. Old Bay Seafood seasoning
1/4 tsp. salt; optional
1/2 C. zucchini; diced
1/2 C. evaporated skim milk

Spray a Dutch oven with cooking spray (like PAM), saut‚ carrots, onion and garlic over low heat until softened, about 5 minutes. (If you find it is scorching add some of the broth.) Add broth, cabbage, beans, tomato paste, basil, oregano, Old Bay and salt if using; bring to a boil, lower the heat and simmer, covered about 15 minutes or until the beans are tender. Stir in zucchini and cook another 3 or 4 minutes. After the vegetables are cooked pur‚e, return to pan add the skim milk and heat to just below boiling. DO NOT ALLOW TO COME TO BOIL. Serve immediately.

Yield: 4 servings
Serving Size: 1 cup

Calories: 75
Fat: .3g
Fiber: 2.6g

Finger-Licking Curried Chicken

Finger-Licking Curried Chicken

1 1/2 tsp curry powder
1 tsp thyme, crushed
1 stalk scallion, chopped
1 T. hot pepper, chopped
1 tsp black pepper, ground
8 cloves garlic, crushed
1 T. ginger, grated
3/4 tsp salt
8 pieces chicken, skinless (breast and/or drumstick)
1 T. olive oil
1 C. water
1 medium white potato, diced
1 large onion, chopped

Mix together curry powder, thyme, scallion, hot pepper, cayenne pepper, black pepper, garlic, ginger, onion, and salt. Sprinkle seasoning mixture on chicken. Marinate for at least 2 hours in refrigerator. Heat oil in skillet over medium flame. Add chicken and sauté. Add water and allow chicken to cook over medium flame for 30 minutes. Add diced potatoes and cook for an added 30 minutes. Add onions and cook for 15 minutes more or until meat is tender.

Yield: 6 servings
Serving size: 1/2 breast or 2 small drumsticks

Calories: 213
Fat: 6g
Fiber: 1g

Chicken Teriyaki with Vegetables

Chicken Teriyaki with Vegetables

2 T. light soy sauce
5 T. firmly packed brown sugar
2 3/4 T. vegetable oil
1 tsp. ground ginger
1/3 C. sherry
1 tsp. hot pepper oil
24 oz. boneless chicken breasts, skinned
16 oz. mushrooms
2 zucchini, sliced
16 oz. cherry tomatoes
4 onions, cut into 8 wedges
16 wooden or metal skewers

Combine first six ingredients in a shallow bowl. Rinse chicken and pat dry. Slice lengthwise. Wipe mushrooms with a clean, damp cloth. Place chicken, mushrooms, zucchini, tomatoes and onion in prepared mixture. Stir to coat evenly. Cover and refrigerate approximately 1 hour, turning occasionally. Meanwhile, if using wooden skewers, soak them in water for at least 30 minutes before using. Preheat broiler. Remove chicken and vegetables from marinade. Alternate chicken and vegetable pieces on skewers. Lay on broiler pan and broil 4 inches away from heat for 3 minutes. Turn over and broil and additional 3 minutes.

Yield: 8 servings
Calories: 301
Fat: 11g
Fiber: 2g

Garlic Cauliflower

Garlic Cauliflower

2 tsp. olive oil
1-1/4 lbs. cauliflower florets
1 medium red bell pepper, seeded and cut into 1/2 inch strips
3 cloves garlic, minced
1/4 tsp. crushed red pepper
1/4 C. vegetable stock or water

Heat oil in a heavy nonstick skillet over medium high heat. Sauté next 4 ingredients 2-3 minutes, stirring frequently. Add stock, cover skillet and cook another 3-4 minutes or until cauliflower is tender.

Yield: 4 servings

Calories: 63
Fat: 3g
Fiber: 4.2g

Spaghetti Squash with Vegetable Sauce

Spaghetti Squash with Vegetable Sauce

1 spaghetti squash
1/2 C. low-salt chicken broth
1 sweet red bell pepper, diced
1 C. zucchini or yellow crookneck summer squash, chopped
1 C. sliced mushrooms
1/4 C. green onion, sliced
1 T. fresh basil, chopped, or 1 tsp. dried basil, crushed
1 T. fresh thyme, chopped, or 1 tsp. dried thyme, crushed
1 clove garlic, minced
1/4 tsp. pepper
1 medium tomato, chopped
1/4 C. low fat cheddar cheese, shredded

Cut spaghetti squash in half, lengthwise, and scoop out the string seed section. Place cut side down in a glass baking dish and and 1/2 inch of water. Cover and bake at 350 degrees for 45 minutes, or until fork tender. Raise squash onto rack to allow excess water to drain. In the meantime, heat chicken broth to simmering. Add bell pepper and cook a few minutes till it just begins to soften. Add summer squash, mushrooms, onion, herbs, garlic, and pepper. Simmer, uncovered, stirring occasionally, for 4 minutes, or till vegetables are tender. Remove from heat and stir in tomato. Shred spaghetti squash and divide among 4 plates. Top with vegetable sauce and sprinkle with cheese.

Yield: 4 Servigns
Calories: 70
Fat: 1g
FIber: 1.5g

Savory Egg Custard with Clams and Shrimp

Savory Egg Custard with Clams and Shrimp

1/2 C. Juice from canned clams
1 1/4 C. Low-sodium chicken broth
1 tsp. Oil
1 tsp. Rice wine
1 tsp. Light soy sauce
1/4 tsp. Sugar
White pepper
4 Eggs
1/2 C. Canned whole baby clams
3 T. Chopped Chinese garlic chives, or green onions
6 medium Shrimp, shelled, deveined
1 tsp. Oyster sauce

Combine the clam juice, chicken broth, oil, wine, soy sauce, sugar and pepper in a saucepan; bring to a boil. Remove from heat; cool completely. Lightly beat the eggs in bowl. Slowly stir the cooled broth mixture into the eggs until thoroughly mixed. Avoid over-beating. Scatter the clams and 2 T. of the chives in the bottom of a 1quart heat-proof bowl. Strain the egg mixture through a fine mesh sieve over the clams. Bring the water in a steamer to a boil over high heat. Place the bowl on a rack above the boiling water. Cover, reduce heat to a gentle boil, and steam for 2 minutes, or until the eggs begin to set. Carefully remove cover from steamer, and scatter the shrimp on top of the custard. Cover and steam for 5 minutes longer, The custard is done when a knife inserted into the center comes out clean. Carefully remove bowl from the steamer. Drizzle with oyster sauce and garnish with remaining chives. Spoon over rice. Serve hot.

Serves 4
90 calories
5 g fat
0 g fiber

Grilled Steak with Olive-Blue Cheese Glaze

Grilled Steak with Olive-Blue Cheese Glaze

1 T. butter or olive oil
1/2 C. thinly sliced shallots or chopped onion
1 C. canned beef broth
1/2 C. port wine or additional beef broth
4 (4 to 6 oz.) beef tenderloin steaks, cut 1 to 1-1/4-inches thick
1/2 tsp. salt
1/2 tsp. freshly ground black pepper
1/2 C. drained Lindsay Pitted Ripe Olives, thickly sliced
1/4 C. (1 oz.) crumbled blue or gorgonzola cheese
1 T. chopped fresh thyme or basil

Heat butter in a heavy medium saucepan over medium heat. Add shallots; cook 2 minutes, stirring frequently. Add broth and wine; bring to a boil. Reduce heat; simmer uncovered until sauce has reduced to 1/2 C., about 20 minutes. Meanwhile, season steaks with salt and pepper. Grill over medium-hot coals or in a ridged grill pan over medium heat until cooked as desired, 4 to 5 minutes per side for medium rare depending on thickness of steaks. Remove reduced sauce from heat; stir in olives, cheese and thyme. Arrange steaks on warm serving plates; top with glaze.

Yield: 4 servings
Calories: 387
Fat: 20g
Fiber: 0g

Lemon Blueberry Oatmeal Muffins

Lemon Blueberry Oatmeal Muffins

1-3/4 C. Quaker Oats (quick or old fashioned, uncooked), divided
2 T. firmly packed brown sugar
1 C. all-purpose flour (add an additional 2 T. if using old fashioned oats)
1/2 C. granulated sugar
1 T. baking powder
1/4 tsp. salt (optional)
1 C. skim milk
2 egg whites, lightly beaten
2 T. vegetable oil
1 tsp. grated lemon peel
1 tsp. vanilla
1 C. fresh or frozen blueberries (do not thaw)

Heat oven to 400°F. Line 12 medium muffin cups with paper baking cups. For topping, combine 1/4 C. oats and brown sugar; set aside. For muffins, combine 1-1/2 C. oats with remaining dry ingredients in large bowl; mix well. In small bowl, combine milk, egg whites, oil, lemon peel and vanilla; mix well. Add to dry ingredients; stir until moistened. Gently stir in berries. Fill muffin cups almost full; sprinkle with topping. Bake 20 to 24 minutes or until light golden brown. Cool muffins in pan on wire rack for five minutes; remove from pan. Serve warm.

Yield: 12 muffins
Serving Size: 1 muffin

Calories: 180
Fat: 3.5g
Fiber: 2g

SBD Broiled Sole in Light Cream Sauce

SBD Broiled Sole in Light Cream Sauce

from The South Beach Diet

3 T. I Can’t Believe It’s Not Butter Spread
1 C. White Wine Wocestershire Sauce
1/4 C. fat free Half and Half
4 Sole Fillets

Place the spread in a sauce pan. Whisk in the worcestershire, bring to a boil and cook until sauce is slightly reduced. Reduce heat to low, stir in half and half and keep warm. Meanwhile, preheat the broiler and cook sole 4-6″ from the heat for 3-6 minutes, or until the fish flakes easily. Serve fish with the sauce

Servings: 4
Calories: 262
Fat: 11g
Fiber: 0g

Key Lime Icebox Cake

Key Lime Icebox Cake

Key Lime Icebox Cake

 

6 limes

4 cups (945g) heavy cream, cold

1 (14-ounce) can sweetened condensed milk

Kosher salt

1 (14-ounce) box graham crackers (about 30 sheets)

½ cup (110g) sour cream

1 tablespoon granulated or powdered sugar

1 teaspoon vanilla extract

 

Zest enough of the limes to have 3 tablespoons zest, then squeeze to have ²⁄³ cup juice. Reserve the remaining limes for garnish. In a large bowl, use a whisk or electric hand mixer to whip 2½ cups of the cream until slightly thickened and beginning to hold its shape. Add the lime juice and zest, then add the condensed milk and a pinch of salt. Continue whipping until the mixture forms soft peaks. Scrape any zest that has collected on the whisk and gently fold back into the beaten mixture. Line a 9 × 13-inch baking dish with a single layer of graham crackers. You may have to break them to fill the entire space. Spoon half the lime cream over the crackers (just eyeball it) and gently spread into an even layer. Top with another single layer of graham crackers, followed by the rest of the lime cream. Add a final layer of graham crackers (reserve any extra) and press down lightly. In the same bowl you used to make the filling, whip the remaining 1½ cups cream, the sour cream, sugar, vanilla, and a pinch of salt until you have medium peaks. Gently spoon the whipped cream over the crackers and spread into an even, swoopy layer. Loosely tent the cake with aluminum foil, then refrigerate for at least 6 hours and up to 2 days. When ready to serve, crush any remaining graham crackers and sprinkle them around the top edge of the cake. Zest some of the remaining limes over the top, then slice the limes and garnish the cake with the slices.

Jamaican Greens and Vegetables Soup

Jamaican Greens and Vegetables Soup

6 C. water
1 1/3 T. beef bouillon paste
1 C. light coconut milk
4 C. chopped leafy greens (kale, chard, etc)
1 whole scotch bonnet chile
2 scallions with green tops, trimmed, sliced
5 oz. sweet potato, diced
1 C. frozen mixed vegetables (corn, black beans, peppers)
Pepper to taste
Garlic Powder
Cilantro, optional
Tomatoes, optional

In a 3 to 4 quart sauce pan, add the boullion paste to the water. Boil down the broth or to 4 C. to concentrate it’s flavor. Add the coconut milk, kale or chard, whole chile, scallions, sweet potato, and mixed vegetables. Add pepper. Bring to a boil; reduce the heat, taste and add garlic salt if needed or garlic powder (if it’s salty enough). Cover, vented, and simmer for 60 to 90 minutes. Discard the chile. Add fresh cilantro. Serve with chopped fresh tomato garnish.

Yield: 4 servings
Calories: 63
Fat: 3g
Fiber: 1g

Pansoh

Pansoh

1 lb. skinned, boned chicken breast halves, cut into 1-inch pieces
1/2 lb. skinned, boned chicken thighs, cut into 1-inch pieces
2/3 C. chopped shallots
1/2 C. chopped fresh cilantro
1/4 C. chopped peeled fresh ginger
3 T. finely chopped peeled fresh lemon grass
1/2 tsp. salt
1/8 tsp. pepper
1 lb. okra pods
6 C. hot cooked long-grain rice

Preheat oven to 325°.Combine first 8 ingredients in a large bowl; stir well. Cut 1 (20-inch-long) sheet of foil; place chicken mixture on half of foil sheet. Spread into a single layer, leaving a 1-inch margin around edges of foil. Fold the other half of foil sheet over the chicken mixture. Bring edges of foil together, and fold several times to form a sealed packet. Place foil packet on a baking sheet. Bake at 325° for 45 minutes.Steam the okra, covered, 10 minutes or until crisp-tender.Remove chicken mixture from oven, and let stand 5 minutes. Spoon 2/3 C. chicken and juices over 1 C. rice; top with 1/2 C. okra.

Yield: 6 servings
Serving Size: 2/3 C. Chicken & Juice + 1 C. Rice + 1/2 C. Okra

Calories: 399
Fat: 2.8g
Fiber: 2.1g