Vegetable Quiche Cups to Go

Vegetable Quiche Cups to Go

from The South Beach Diet

1 10oz. pkg. frozen Chopped Spinach
3/4 C. Egg Beaters
3/4 C. shredded reduced-fat Cheese
1/4 C. diced Green Bell Peppers
1/4 C. diced Onions
3 drops Hot Pepper Sauce (optional)

Microwave the spinach for 2 1/2 minutes on high. Drain the excess liquid. Line a 12 cup minature muffin pan with foil baking cups. Spray the cups with cooking spray. Combie the egg substitute, cheese, peppers, onions and spinach in a bowl. Mix well. Divide evenly among the muffin cups. Bake at 350 degrees for 20 inutes, until a knife inserted in the center comes clean.

Quiche cups can be frozen and reheated in the microwave. Any combination of appropriate vegetables and low fat cheese may be used.

Yield: 12 minature quiche cups
Serving Size: 2 Quiche Cups

Calories: 77
Fat: 3g
Fiber: 2g

Notes: These came out better than the last egg recipe from the South Beach Diet book that I tried (cheesy frittata). The flavor was really bland though, even with the hot sauce added. These coulda used a generous pinch of thyme maybe or some oregano and a bunch of freshly grated pepper. I made them in a six cup regular size muffin tin instead of the miniature ones.

Also, I think that the book “overcharges” on calories, and gives credit for too much fiber. I entered the information in Crosstrainer (using 80 calories an ounce cheese) and 2 LARGE quiche cups (ie, the same as 4 small) came to be 106 calories, 2.9g fat, and 2.8g fiber, which is quite different than the books information (listed above) states.

Lemon-Chive Sole with Baked Squash

Lemon-Chive Sole with Baked Squash

2 medium yellow summer squash, cut into 1/8-inch-thick rounds
1 serving olive oil cooking spray, or enough to coat squash
1/2 tsp table salt, or to taste
1/2 tsp black pepper, or to taste
1 1/4 pound sole, four 5 oz fillets
1/2 cup fat-free chicken broth
2 T. fresh lemon juice
1 T. honey mustard
2 tsp cornstarch
1/2 tsp lemon zest
1 T. chives, fresh, minced
4 cup sugar snap peas, steamed

Preheat oven to 400ºF. Coat a large baking sheet with cooking spray. Place squash rounds on middle of baking sheet; coat with cooking spray and season to taste with salt and pepper. Season both sides of sole fillets with salt and pepper; place sole on top of squash. Bake until fish is fork-tender, about 15 minutes. Meanwhile, in a small saucepan, whisk together broth, lemon juice, mustard, cornstarch and lemon zest. Set pan over medium heat and simmer until sauce thickens, stirring frequently with a wire whisk, about 2 minutes. Remove from heat and stir in chives. Transfer squash, sole and snap peas to individual plates and spoon lemon sauce over top of fish. Yields 4 servings; about 1 fillet, 1 cup of snap peas, 1/3 cup of squash and 2 T. of sauce per serving.

Easy Miso Soup

Easy Miso Soup

1/2 tsp. dark sesame oil
1/3 C. finely chopped shallots
3 T. red miso
1 quart vegetable stock
1/4 C. diced firm tofu for garnish
3 T. sliced scallions for garnish

Heat the sesame oil in a saucepan over medium heat, add the shallots, and cook until translucent. Add the miso paste and mix well. Add the vegetable stock and bring to a simmer. Reduce the heat to low and simmer for 15 minutes. To serve, ladle into 4 bowls and garnish each serving with tofu and scallions.

Yield: 4 servings
Serving Size: 1 C.

Calories: 45
Fat: 1g

Apricot Honey Oat Bars

Apricot Honey Oat Bars

1 1/2 C. rolled oats (not instant)
1/2 C. dried apricots, finely chopped
1/2 C. honey
1/4 C. fat-free plain yogurt
2 large egg whites
2 T. wheat germ
2 T. flour
3 T. margarine, melted
1/2 tsp. cinnamon
1/2 tsp. vanilla
1/4 tsp. salt

Preheat oven to 325 degrees. Spray 8 inch square baking pan with non stick cooking spray. In a large bowl combine all ingredients; mix to blend. turn mixture into prepared pan, pat down and smooth top. Bake until center is firm and edges are lightly browned, about 25 minutes. Cool and cut into squares

Yield: 9 Servings

Calories: 182
Fat: 4.8g
Fiber: 1.7g

Rum-Soaked Sponge Cake with Tropical Fruit

Rum-Soaked Sponge Cake with Tropical Fruit

from Cooking Light, September 2003

Cake:

Cooking Spray
1 C. Flour
1/4 tsp. Vanilla
Dash Salt
4 lg. Eggs
1/2 C. Sugar
1/4 C. dark Rum
1 14oz. can fat-free Sweetened Condensed Milk
1 5oz. can Evaporated fat-free Milk

Fruit:

1 C. cubed Pineapple
1 C. cubed peeled Kiwifruit
1 C. cuped peeled Mango
1 T. sugar

Custard:

1/4 C. Egg Substitute
2 T. Sugar
1 T. Cornstarch
1/2 C. skim Milk
1/4 tsp. Vanilla

Preheat oven to 375 degrees. To prepare cake, coat a 9″ round cake pan with wax paper; coat wax paper with cooking spray and set pan aside. Lightly spoon flour into a dry measuring cup and level with a knife. Place 1/4 tsp. Vanilla, salt and eggs in a large bowl, beat with a mixer at high speed 2 minutes. Gradually add 1/2 C. sugar, beating until thick and pale, about 3 minutes. Sift flour over egg mixture, 1/4 C. at a time; fold in. Scrape batter into prepared pan. Bake at 375 for 20 minutse or until the cake springs back when touched lightly in center. Cool cake in pan on wire rack. Combine the rum, condensed and evaporated milk in a small saucepan over medium-high heat. Bring to a boil, stirring constantly. Remove from heat and allow to cool to room temperature. Pierce top of cake in several places with a skewer. Pour rum mixture evenly over top of the cake in two batches, beginning at outer edge and working inwards. Cool to room temperature. Cover and refrigerate overnight. Run a knife around outside edge of cake. Place a serving plate upside down on top of cake; invert onto plate. To prepare fruit, combine all fruit with 1 T. of sugar and toss gently. Cover and refrigerate overnight. To prepare custard, place egg beaters in a bowl and set aside. Combine 2 T. sugar and cornstarch in a small saucepan. Gradually add 1/2 skim milk, stirring with a whisk until well blended. Bring to a boil over medium heat’ cook 1 minute, stirring constantly. Remove from heat. Slowly stir in one-fourth hot milk mixture into egg beaters. Once that is mixed in, add the egg mixture into the hot milk, stirring constantly, to prevent curdling. Cook over medium heat one minute or until thick. Remove from heat and spoon into a bowl and place into a large ice filled bowl for 10 minutes or until custard comes to room temperature, stirring occasionally. Stir in 1/4 tsp. vanilla; spread custard over cake. Serve with fruit mixture.

Yield: 12 servings
Serving Size: 1 cake slice and 1/4 C. fruit

Calories: 255
Fat: 2.2g
Fiber: 1.2g

Spinach Soufflé Squares

Spinach Soufflé Squares

1 lb. Spinach, trimmed & chopped (or 1 10oz. pkg frozen spinach, thawed)
Pinch Nutmeg
Pinch Sugar
1 C. low fat Cottage Cheese
2 tsp. Flour
2 T. grated Parmesan Cheese
1 lg. Egg Yolk
pinch Black Pepper
pinch Cayenne Pepper
2 lg. Egg Whites

Preheat the oven to 400 degrees. Line the bottom of an 8 x 8 baking pan with wax paper or parchment paper and set aside. Wash the spinach and place in heavy 12″ skillet with just the water that clings to the leaves. Set over moderate heat and sprinkle with the nutmeg and sugar; cook uncovered, stirring occasionally, until the spinach is tender, about five mintues. Cool to room temperature. Place the cottage cheese in a food processor or blender and whirl 30 seconds. Add flour, parmesan cheese, egg yolk, and peppers and whirl 30 seconds more or until well blended. Transfer to a large bowl and mix in the cooled spinach. In a medium bowl, beat the egg whites until they hold stiff peaks. Mix about 1/4 cup of the egg whites into the spinach mixture to lighten it, then with a spatula, gently fold in the rest; be careful not to overmix, you want to keep the volume from the egg whites. Transfer the mixture to the baking dish, smoothing the top with the spatula. Bake, uncovered, for 20 minutes or until set and golden. Cool on a wire rack for five minutes, then invert onto a large platter.

Yield: 4 servings
Serving size: 1/4″ pan, 2×2 square

Calories: 92
Fat: 2g
Fiber: 3g

Smoked Salmon Frittata

Smoked Salmon Frittata

from The South Beach Diet

8 stalks Fresh Asparagus (or 1 C. Broccoli Florets)
1 T. Olive Oil
1/2 Bermuda Onion
1/4 C. dry-packed Sun-dried Tomatoes
2oz. Smoked Salmon (or 2oz. diced Ham)
1/2 C. Egg Beaters
1/4 C. Water
3 T. nonfat Dry Milk
1/4 tsp. chopped fresh Majoram
Pepper
fat-free Sour Cream (optional)
Chives (optional)
Salmon Roe (optional)

Boil 1″ of water in a large skillet. Add the asaparagus and cook, uncovered until tender-crisp. Coat an ovenproof 8″ skillet with cooking spray and place over medium-low heat until hot. Add the olive oil and sauté the onion until soft. Add the asparagus and sun dried tomatoes. Add the smoked salmon and remove from heat. Preheat the broiler. Combine the egg substitute, water, dry milk, majoram and pepper. Pour over the salmon mixture. Cover and cook over medium-low for 7 minutes, until the bottom is set and the top is only slightly wet. Place the skillet under the broiler 4-6″ from heat until the top is puffed and set, 2-3 minutes. Top with sour cream, chives, and roe, if desired. Slice into wedges and serve immediately.

Yield: 2 servings
Serving Size: 1/2 recipe, 2 wedges

Calories: 241
Fat: 11g
Fber: 4g

Corned Beef and Cabbage Strudel

Corned Beef and Cabbage Strudel

4 C. cabbage, all varieties, shredded
1 medium garlic clove(s), peeled and minced
1/2 C. chicken broth
2 C. frozen potatoes o’brien, thawed (potato, onion and red pepper)
1/2 tsp. table salt
1/4 tsp. black pepper
1/4 tsp. dried thyme
1/2 tsp. caraway seeds
1 tsp. bay leaf, but 1 whole bay leaf preferred
2 T. lemon zest
1/2 pound corned beef brisket, cooked and diced
4 pieces whole-wheat phyllo dough
1/2 C. mustard

Heat a 10-inch nonstick skillet over medium heat. Add cabbage, garlic and broth. Sauté until cabbage is limp, stirring frequently, about 3 minutes. Stir in potatoes O’Brien, salt, pepper, thyme, caraway seed and bay leaf. Cook until potatoes are hot, about 5 minutes. Stir in lemon zest and corned beef. Remove bay leaf. Remove from heat and cool mixture while preparing phyllo dough. Line a baking sheet with parchment paper. Place one sheet phyllo dough, long-side facing you, on paper. Spray with cooking spray. Add second sheet of dough. Spray with cooking spray. Repeat twice more. Preheat oven to 350°F. Spoon corned beef filling across width of dough, starting 4 inches from bottom of dough. Mound filling into a 4-inch wide strip. Lift up bottom 4 inches of dough to cover filling. Using parchment paper as a guide, gently roll up phyllo dough. Place seam-side down on paper-lined cookie sheet. Ends of dough don’t have to be tucked in. Spray strudel with cooking spray. Bake until phyllo is browned, 30 minutes. Let sit 5 minutes.

Yield: 4 servings
Serving Size: 1 slice Strudel + 2 T. Mustard

Calories: 310
Fat: 14.7g
Fiber: 3.2g

Gourmet Beanie Weenies

Gourmet Beanie Weenies

Gourmet Beanie Weenies2 14-oz. packages Lit’l Smokies
1 T. olive oil
1 large shallot, minced
1 tsp. cumin
1 tsp. chile powder
2 T. vinegar
1/4 C. stout
2 28-oz. cans Bush’s Best Bold & Spicy Baked Beans (these are already flavored with cilantro, cumin, brown sugar and bacon)
5 oz. baby Spinach

In a large sauté pan, brown Lit’l Smokies over medium-high heat for about 5 minutes. Remove from pan and set aside. Add olive oil and sauté shallot for a minute or two. Add cumin and chile powder and sauté for another 30 seconds. Add vinegar and stout, then add beans. Bring to a simmer and return Lit’l Smokies to the pan. Continue simmering for another 10 minutes. Just before serving, add spinach and gently incorporate until wilted.

Brandied Chicken with Summer Fruits

Brandied Chicken with Summer Fruits

1/4 C. all-purpose flour
2 T. all-purpose flour
1/2 tsp. table salt
1/2 tsp. black pepper
1/4 tsp. ground nutmeg
1 pound boneless, skinless chicken breast(s), four 4 oz pieces
4 tsp. olive oil
4 medium scallion(s), very thinly sliced
2 medium garlic clove(s), minced
4 fl oz brandy
1/3 C. chicken broth, low sodium
1/2 tsp. sugar
4 items plum(s), peeled and sliced
2 nectarine(s), peeled and sliced

Combine flour, salt, pepper, and nutmeg on a sheet of wax paper. Dredge chicken in mixture to coat all over. Heat 2 tsp. oil in a nonstick skillet, then add scallions and garlic. Sauté until soft. Transfer to a plate. Heat remaining 2 tsp. of oil in skillet. Add chicken and brown 3 to 4 minutes on each side. Stir in brandy, broth and sugar, then return scallions to pan. Bring to a boil, then add plums. Reduce heat, cover and simmer until chicken is cooked through, about 5 minutes. Add nectarines and cook, stirring occasionally, until heated through.

Sweet Buttered Summer Squash

Sweet Buttered Summer Squash

1 1/2 lb. yellow summer squash, sliced thin (peeling is optional)
1 small sweet onion, sliced thin and halved
1 medium green bell pepper, sliced in slender strips
1 T. brown sugar Twin
1 1/2 oz. packet Butter Buds©
1/4 tsp. fresh cracked black pepper

Spray a large nonstick skillet very lightly with olive oil cooking spray. Place onion, green pepper and squash in pan and cover. Cook over medium heat, stirring frequently. When squash begin to get tender, add brown sugar, Butter Buds®, and black pepper. Cook until desired tenderness is obtained. Serve immediately. Note: Do not add any salt until you have tasted the squash. The Butter Buds® add enough for most people’s tastes.

Yield: 6 servings
Calories: 38
Fat: trace
Fiber: 3g

Grilled Vegetables Antipasto

Grilled Vegetables Antipasto

2 Red Bell Peppers
2 Zucchini, cut in half lengthwise
2 Japanese Eggplant, cut in half lengthwise
1/4 C. chopped Fresh Parsley
1/4 C. Balsamic Vinegar
1 T. Olive Oil
6 cloves Garlic, peeled and crushed

Prepare grill. Place peppers on grill rack and grill 15 minutes or until charred, turning occasionally. Place pepper in a zip top baf and let stand 15 minutes. Peel peppers, discard seeds and membranes. Coarsely chop peppers and return to a large yip top bag. While peppers are waiting to be peeled, place zucchini and eggplant on the grill; grill 10 minutes, turning occasionally. Remove zucchini and eggplant from grill. let stand 10 minutes. Coarsely chop zucchini and eggplant and edd to peppers in bag. Combine parsely, oil, balsamic and garlic (and 1/2 tsp of salt, if desired), stirring with a whisk. Pour the parsley vinaegrette over the vegetables. Seal bag and toss genty to coat. Refrigerate at least 2 hours, to overnight.

Yield: 6 servings
Serving Size: 1 C.

Calories: 122
Fat: 4g
Fiber: 6.7g

Orange Mousse with Raspberry Sauce

Orange Mousse with Raspberry Sauce

1 1/2 C. boiling water
1 6 oz. package orange flavored Jello-O gelatin
2 tsp. grated orange peel
1 C. cold water
3/4 C. cold orange juice
1 8 oz. tub fat free whipped topping
1 10 oz. package frozen raspberries in syrup, thawed, pureed in blender

Stir boiling water into gelatin and orange peel in a large bowl and stir until completely dissolved. Stir in cold water and orange juice. Refrigerate about 1 hour and 15 minutes or until slightly thickened (consistency of unbeaten egg white). Stir in whipped topping with wire whisk until smooth. Pour into 6 C. mold which has been spray with non stick cooking spray. Refrigerate for 3 hours or until firm. Unmold. Dip mold in warm water for about 15 seconds for easier removal. Serve with pureed raspberry sauce. (Frozen strawberries may be substituted for raspberries. You may also make the mousse lemon flavored by using lemon Jell-O and lemon peel instead of the orange.)

Yield: 12 servings
Calories: 111
Fat: 0g
Fiber: 0g

Mango-Strawberry Griddle Cakes

Mango-Strawberry Griddle Cakes

1 C. bleached all purpose flour
1 T. baking powder
1/2 tsp. baking soda
1/4 tsp. salt
1 1/2 C. low-fat buttermilk
1/2 C. fat-free ricotta
3/4 tsp. honey
3/4 tsp. canola oil
1/2 tsp. freshly grated lemon zest
1/4 tsp. vanilla
1 egg white
1/3 C. diced mango
1/3 C. sliced strawberries

In a medium bowl, combine flour, baking powder, baking soda, and salt. In another bowl, whisk buttermilk, ricotta, honey, oil, lemon zest, and vanilla. Whisk wet ingredients into flour mixture until just blended. In a small bowl, with mixer at high speed, beat egg white until it stands in stiff peaks when beaters are lifted. With a rubber spatula, gently fold white into batter until just blended. Fold in mango and strawberries until just combined. Heat a griddle or a 12-inch nonstick skillet over medium flame until a drop of water sizzles; spray lightly with a nonstick cooking spray. Pour batter by scant 1/4 C. onto hot griddle, making a few cakes at a time. Cook until tops are bubbly, some bubbles burst, and edges look dry. Turn with a wide spatula and cook other side till golden. Garnish with fresh strawberries and mango slices.

Yield: 6 servings

Calories: 145
Fat: 2g

Light Spinach Frittata with Tomato Salsa

Light Spinach Frittata with Tomato Salsa

From: The South Beach Diet

1 T. Olive Oil
1 small Onion, sliced
2 cloves Garlic, minced
1 10oz. pkg. frozen Spinach, thawed & well drained
2 Eggs
3 Egg Whites
1/3 C. Evaporated Skim Milk
1/2 C. shredded reduced fat Mozzarella Cheese

Salsa:
4 Plum Tomatoes, seeded & chopped
2 Scallions, minced
1 clove Garlic, minced
2 T. minced fresh Cilantro
1 T. fresh Lime Juice
Salt & Pepper to taste

Combine all salsa ingredients; set aside. Preheat the oven to 350 degrees. Heat the olive oil in an oven safe 10″ skillet over medium heat. Add onions and garlic and cook, stirring, for 3 minutes or until tender. Stir in the spinach. Reduce the heat to low. In a large bowl beat the eggs and egg whites with the milk until light yellow and frothy. Pour the egg mixture over the spinach in the skillet. Cook for 5-7 minutes, until it is cooked on the bottom and almost set on top. Sprinkle with the cheese. Bake in the oven until the eggs are fully set and the cheese has melted, 5-10 minutes. Serve immediately, topped with the salsa.

Yield: 2 servings

Calories: 369
Fat: 17g
Fiber: 8g

Notes: Although the SBD book calls this 2 servings, IMO this could serve 4. Half a 10″ skillet of eggs and half a package of spinach and half the salsa is a LOT of food.

Tomato & Roasted Garlic Soup

Tomato & Roasted Garlic Soup

1 head garlic
1/2 tsp. extra virgin olive oil
sea salt and freshly ground pepper
1 cup chopped mild onion
1 cup chopped celery
4 14 oz. cans stewed tomatoes, undrained
1 bay leaf
2 tsp. dried basil (or 5-6 tsp. fresh)
1 tsp. dried oregano (or 3-4 tsp. fresh)
1 tsp. dried thyme (or 3-4 tsp. fresh)

Preheat oven to 350 degrees. Remove loose papery skin from garlic, leaving heads intact. Place garlic on a sheet of heavy-duty foil; drizzle with 1/4 tsp. olive oil and sprinkle with a pinch of salt and pepper. Loosely wrap foil around garlic, folding foil edges securely. Roast until garlic has softened, about 40 minutes, then transfer to plate. Open carefully and discard foil; let garlic cool. Separate garlic into cloves. Squeeze soft garlic from each clove into a small bowl; set aside. In a large saucepan over medium flame, heat remaining 1/4 tsp. olive oil. Add onion, celery, and roasted garlic. Cover and cook until vegetables soften, about 3 minutes. Stir in tomatoes, 1 cup water, bay leaf, basil, oregano, thyme and 1/4 tsp. pepper; bring to a boil. Reduce heat and simmer 15 minutes to blend flavors. Remove bay leaf. In a blender, puree soup in batches until smooth.

Yield: 4 servings

Calories: 108
Fat: 1.7g
Fiber: 3.6g

Wild Rice Cakes with Bacon

Wild Rice Cakes with Bacon

2 tsp. Butter
1 C. uncooked Brown & Wild Rice Blend
1 1/2 tsp. Salt
1 14oz. can Chicken Broth
1 Egg
1 Egg White
1/2 C. all-purpose Flour
1/2 tsp. Baking Powder
1 C. thinly sliced Green Onions
1/2 C. slivered Almonds, toasted
2 tsp. fresh Thyme leaves
1 tsp. fresh Lemon Juice
2 Bacon slices, cooked and crumbled

Melt butter in a large saucepan over medium-high heat. Add rice, cook 1 minute, stirring constantly. Add salt and broth, bring to a boil. Cover, reduce heat and simmer 40 minutes or until liquid is absorbed, and rice is tender. Drain any excess liquid. Cool slightly. Place egg and white in a large bowl, add flour and baking powder. stirring with a whisk. Add the rice, green onion and next 4 ingredients, stirring with a rubber spatula until well blended. Heat a large nonstick skillet coated with cooking spray over medium high heat. Spoon rice mixture into skillet in 1/4 C. mounds, 3 at a time, flattening slightly with spatula. Cook 2 minuts on each side or until golden brown and thoroughly heated. Repeat procedure with remaining rice mixture. Serve immediately.

Yield: 12 Servings
Serving Size: 1 cake

Calories: 128
Fat: 4.2g
Fiber: 1.6g

Weight Watchers Southern Pork Chop

Weight Watchers Southern Pork Chop

4 pork rib chops
1 clove garlic, cut in half
1 T. paprika
1 tsp. seasoned salt
1 tsp. sage, crumbled
1/2 tsp. cayenne pepper
1/2 tsp. pepper

Prepare grill or broiler. Rub both sides of pork chops with garlic. Combine next 5 ingredients in a bowl. Press seasoning mixture into pork chops with hands to adhere. Grill pork chops 7-8 minutes per side or until cooked throughout.

Yield: 4 Servings
Calories: 124
Fat 4.5g
Fiber 0.6g

Lemony Chicken Morsels

Lemony Chicken Morsels

1/3 C. Lemon Juice
2 T. reduced sodium Soy Sauce
2 T. Dijon or Spicy Brown Mustard
1 tsp. Olive or Peanut Oil
1/8 tsp. Cayenne Pepper
1 lb. boneless, skinless Chicken Breasts, cut into 3/4″ cubes

Combine all ingredients except chicken and mix well. Add the chicken cubes and toss well to coat. Cover and refrigerate at least one hour, tossing occasionally. Preheat broiler. Lightly spray broiling pan with nonstick cooking spray. Place the chicken on the rack, about one inch apart and broil 4-5 inches from the heat for 7 minutes, brushing once with the lemon-soy mixture halfway through. Turn the chicken and broil 7 minutes more, again brushing with the marinade halfway through.

Yield: 4 servings
Serving Size: About 6 chicken cubes

Calories: 156
Fat: 6g
Fiber: 0g

Spicy Pumpkin Custards

Spicy Pumpkin Custards

1/3 C. Sugar
2 T. honey
1 1/2 tsp. ground cinnamon
1 tsp. ground allspice
2 eggs
12 oz. evaporated skimmed milk (1 can)
16 oz. mashed cooked pumpkin (1 can)
1/2 C. reduced-calorie frozen whipped topping thawed

Combine first 7 ingredients in a large bowl, beat at low speed of an electric mixer until smooth. Spoon 1/2 cup pumpkin mixture into each of 8 (6-ounce) ramekins or custard cups. Place 4 ramekins in each of 2 (9-inch) square baking pans; add hot water to each pan to a depth of 1 inch. Bake at 325°F for 1 hour or until set. Top each serving with 1 T. whipped topping. Serve at room temperature.

Yield: 8 servings
Serving Size: 1 Ramekin + 1 T. Topping

Calories: 131
Fat: 2g
Fiber: 1g

Cheesy Frittata

Cheesy Frittata

From The South Beach Diet

2 tsp. Benecol / Smart Balance Margarine Spread
1/2 C. Onion, sliced
1/2 C. Red Bepp Pepper, sliced
1/2 C. Zucchini, sliced
2 small Plum Tomatoes, diced
1 T. fresh Basil, chopped
Freshly Ground Black Pepper
1/2 C. Egg Beaters
1/2 C. 1% (or fat free) Cottage Cheese
1/4 C. Evaporated Skim Milk
3/4oz. reduced fat Monterey Jack (or other) Cheese

Coat an overproof 10″ skillet with cooking spray and place over medium-low heat until hot. Melt the spread in the skillet. Add the onion, bell pepper and zucchini and sauté over medium-low heat until vegetables are lightly browned, 2-3 minutes. Add tomatoes, basil and pepper and stir. Cook until flavors are blended and all is warmed through, 2-3 minutes, and remove from heat. Preheat the boiler. In a blender combine egg beaters, cottage cheese and milk and process until smooth. Pour egg mixture over the vegetables. Cover and cook on medium-low heat until the bottom is set and top is only slightly wet. Transfer the skillet to the broiler and broil until the top is fully set and starting to brown, 2-3 minutes. Sprinkle with cheese and continue to cook under the broiler until the cheese melts.

Notes: I have made this twice. Once it came out fine (if a little soft), and the other time it didn’t set up at all — it stayed a pourable mess. I’m going to try it one more time, and perhaps use just a little bit less milk and cottage cheese to see if that helps.

Yield: 2 servings
Serving Size: 1/2 10″ frittata

Calories: 231
Fat: 10g
Fiber: 2g

Marbled Chocolate & Banana Bread

Marbled Chocolate & Banana Bread

from Cooking Light Magazine, September 2003

2 C. Flour
3/4 tsp. Baking Soda
1/2 tsp. Salt
1 C. Sugar
1/4 C. Butter, softened
1 1/2 C. mashed ripe Banana (about 3 bananas)
1/2 C. Egg Beaters
1/3 C. plain low fat Yogurt
1/2 C. semisweet chocolate chips

Preheat oven to 350 degrees. Light spoon flour into dry measuring cups, and level with a knife. Combine the flour, baking soda ans salt, stirring with a whisk. Place sugar and butter in a large bowl, beat with a mixer at medium speed until well blended, about 1 minute. Add banana, egg substitute and yogurt; beat until blended. Add flour mixture and beat at low speed until just moist. Place chocolate chips in a medium microwave safe bowl and microwave on high 1 minute, or until almost melted, stirring until smooth. Cool slightly. Add 1 C. batter to chocolate, stirring until well combined. Spoon chocolate batter alternately with plain batter into an 8 1/2″ x 4 1/2 ” loaf pan that has been coating with cooking spray. Swirl batters together slightly using a knife. Bake at 350 degree for 1 hour and 15 minutes, or until wooden pick inserted in center comes otu clean. Cool 10 minutes on a wire rack; remove from pan.

Yield: 1 loaf, 16 slices
Serving size: 1 slice

Calories: 183
Fat: 4.7g
Fiber: 1.3g

Notes: This is wonderful tasting bread, but I think slicing the loaf into 16 slices is unrealistic. Maybe I just had the wrong knife, or maybe I didn’t let it cool long enough, but I was just getting crumbles when I tried a 1/16th cut. I ended up slicing the loaf into 12 slices, which made each 244 calories. 244 calories for a slice of bread isn’t exactly what I’d call cooking light. But I have to admit, it was sweet and moist and good, especially smeared with a T. of peanut butter. But it wasn’t as filling for the calories as another option. I’ll probably have a few more slices over the next few days rather than throw it away, but not make this again until I’m at goal and maintenance.

Tofu Piccata

Tofu Piccata

Two 12-oz. boxes firm tofu (regular or Lite), each cut crosswise into six slices
Marinade:
1 tsp. grated lemon zest
Juice of 1 lemon
1/2 C. dry white wine
1/3 C. mellow white miso
1 small garlic clove, minced
1 T. extra virgin olive oil

1/2 C. all-purpose flour
1 T. extra virgin olive oil
1 1/2 T. capers, rinsed and drained

Preheat the oven to 375· F. Cover a large baking sheet or shallow pan with foil. Coat the foil with cooking spray. Arrange the sliced tofu in one layer on a jelly roll pan or cookie sheet. Bake until the tofu has released several T. of water, and lightly resists being pressed with your finger in the center of a slice, instead of shattering, 20-25 minutes. This step can be done ahead. The firmed tofu can be cooled, covered, and refrigerated for 24 hours. For the marinade, combine the lemon zest and juice in a small saucepan with the wine, miso, garlic, and 1 T. of the olive oil. Add 1/4 C. water. Bring the marinade to a boil over high heat. Cook it for 1 minute. Place the tofu in a shallow baking dish just large enough to hold the slices in one layer. Pour the hot marinade over the tofu. Bake the tofu until the marinade has dried to a moist paste on top, 30 minutes. Cool the tofu in the pan, with the marinade. It will become firm enough to handle gently without breaking. Using a pancake turner, transfer the tofu to paper towels and pat it dry. If there is excess coating, scrap it off and mix it back into the marinade remaining in the pan. Sprinkle the flour to cover a dinner plate. Dredge the tofu slices in the flour, turning so it is coated on all sides. Heat the oil in a nonstick skillet over medium-high heat. Sauté the tofu until it is golden brown the bottom, about 2 minutes. Turn and brown on the other side, 1-2 minutes. Pour the reserved marinade into the skillet. Add the capers When the liquid boils, place 3 slices of tofu on each of 4 dinner plates. Spoon the sauce over them, dividing it evenly among the plates. Serve immediately.

Yield: 4 servings
Calories: 220
Fat: 7g
Fiber: 1g

Zucchini Ribbons

Zucchini Ribbons

1 lemon, juiced
1 T. extra-virgin olive oil
Coarse grained salt and cracked black pepper
1 tsp. green peppercorns, drained and smashed
1 zucchini, sliced lengthwise into paper thin slices
Parmesan, sliced into long curls

Whisk together the lemon juice, olive oil, salt, pepper, and green peppercorns. Taste and adjust seasonings. Roll each zucchini slice into a coil and place on serving plate. Pour dressing over zucchini. Drop Parmesan shavings over the plate. Serve immediately.

Yield: 6 servings

Calories: 63
Fat: 4.8g
FIber: .5g

Note: To make zucchini ribbons, cut a thin slice off the zucchini, discard. Place zucchini cut side down on a cutting board so it doesn’t roll. Drag a sharp carrot peeler across the zucchini, pressing down hard as if you were peeling a carrot. You will get nice long ribbons and if you don’t so what! The dressing is delicious and presentation doesn’t always matter! Do the best you can and move on.

Baked Fish with Olive Crumb Coating

Baked Fish with Olive Crumb Coating

2-1/4 pounds red snapper or other lean white fish fillets
Cooking spray
3 T. lemon juice
1/3 C. dry breadcrumbs
1/3 C. chopped green olives
1 T. olive oil
2 tsp. dried oregano
1 tsp. bottled minced garlic
1/4 tsp. white pepper
1 (2.25-ounce) can chopped ripe olives, drained
6 lemon wedges

Preheat oven to 450°F. Arrange fish in a 13×9 inch baking dish coated with cooking spray; sprinkle with lemon juice. Combine the breadcrumbs and the next 6 ingredients (breadcrumbs through ripe olives); stir until moist. Spread the olive mixture evenly over fillets, pressing firmly to coat. Bake at 450°F for 12 minutes or until fish flakes easily when tested with a fork. Serve fish with lemon wedges.

Yield: 6 servings
Serving size: 5 oz. fish

Calories: 229
Fat: 6.7g
Fiber: 0g

Spicy Tofu Triangles

Spicy Tofu Triangles

1 12-oz. package extra-firm, tub-style tofu (fresh bean curd), chopped
1/2 C. finely chopped fresh shiitake or button mushrooms
1/3 C. thinly sliced green onions
1/4 C. finely chopped canned water chestnuts
2 T. bottled hoisin sauce
2 tsp. Oriental chili sauce with garlic
1 tsp. soy sauce
48 wonton wrappers
Nonstick cooking spray
Teriyaki sauce or prepared Chinese-style hot mustard (optional)

For filling, in a large bowl combine tofu, mushrooms, green onions, water chestnuts, hoisin sauce, chili sauce, and soy sauce. Spoon about 1 T. of the filling into the center of each wonton wrapper. Brush edges of wrapper with water. Fold one corner of wrapper to opposite corner to form a triangle; press edges to seal. Lightly coat large baking sheets with cooking spray. Place the wonton triangles on prepared baking sheets. Lightly coat the triangles with cooking spray. Bake in a 4000 oven about 10 minutes or until triangles are crisp and golden brown. Drain on paper towels. If desired, serve the hot triangles with teriyaki sauce.

Yield: 48 Triangles
Calories: 32
Fat: 0g
Fiber: 0g

Cheddar Cayenne Twists

Cheddar Cayenne Twists

1 C. water — plus 2 T.
3 C. bread flour
3/4 C. shredded reduced fat Cheddar cheese
1/2 tsp. cayenne pepper
1 tsp. mustard powder
1 tsp. salt
2 1/4 tsp. active dry yeast
Topping:
2 tsp. paprika

Use dough setting on bread machine. At the end of the cycle to punch dough down, press start and let knead for 60 seconds. Press stop. Remove dough and let rest for 5 minutes before hand-shaping. Preheat oven to 375 degrees. Cut dough in half. On lightly floured work surface, roll out dough with a floured rolling pin into a 1/4 inch thick rectangle. Cut lengthwise into 1/4 inch-wide strips, 6 inches long. Carefully place on lightly greased baking pans. Gently twist. Sprinkle lightly with paprika. Bake approximately 20 minutes or until golden. Remove from oven and cool on wire rack.

Yield: 24
70 Calories
1g Fat
trace Dietary Fiber

Barbeque Pork Chops

Barbeque Pork Chops

Sauce:
1/4 cup packed brown sugar
1/4 cup ketchup
1 T. Worcestershire sauce
1 T. low-sodium soy sauce

Remaining ingredients:
6 (6-ounce) bone-in center-cut pork chops (about 1/2 inch thick)
1 tsp. dried thyme
1 tsp. garlic salt
1/4 tsp. ground red pepper
Cooking spray

Prepare grill or broiler. To prepare sauce, combine the first 4 ingredients in a small bowl. Place 1/4 cup sauce in a small bowl, and set aside. Trim fat from pork. Combine the thyme, garlic salt, and pepper; sprinkle over pork. Place pork on a grill rack or broiler pan coated with cooking spray; cook 6 minutes on each side, basting with remaining sauce. Serve pork chops with reserved 1/4 cup sauce.

Yield: 6 servings
Serving size: 1 pork chop and 1-1/2 T. sauce

Calories: 244
Fat: 11g
Fiber: 0g

Ginger Baked Chicken

Ginger Baked Chicken

4 4oz. Chicken Breasts
1/4 C. Low sodium Soy Sauce
1/4 C. White Wine
1/4 C. Orange Juice
1/4 tsp. Garlic Powder
1/4 tsp. Ground Ginger

Combine last 5 ingredients and pour over chicken and marinade at least an hour, turning chicken occasionally. Place chicken in a baking dish sprayed with a little nonstick cooking spray and bake at 350 degrees for 15 minutes. Turn chicken and bake until tender, basting frequently with sauce.

Yield: 4 Servings
Serving Size: 4oz. Chicken Breast

Calories: 146
Fat: .5g
Fiber: 0g

Note: I made this again tonight after several months and I have to admit that I found it way too salty. I did throw in a T. of hoisin, which may have been part of the problem, but even with low sodium soy sauce, it was almost unbearably salty for me. However, I have been on a low sodium plan over a year; given up the salt shaker completely. I love the combonation ginger and orange though, next time I will half the amount of soy sauce that I use and see how it fares.

Big Batch Lemon Muffins

Big Batch Lemon Muffins

1 1/2 C. Unbleached all-purpose flour
1 1/2 tsp. Cream of tartar
1 T. Baking powder
1/4 tsp. Sea salt
1/4 tsp. Ground nutmeg
1 1/2 ups Whole wheat flour
1/2 C. Wheat germ
10 1/2 oz. Soft silken tofu, drained
1/4 C. Lemon juice
2 T. Egg replacer
1/2 C. Water
1/2 C. Natural applesauce
1 C. Brown sugar
1/2 C. Light corn syrup
1/2 C. White grape juice concentrate, – (frozen, thawed)
1 tsp. Vanilla extract
1 tsp. Grated lemon peel
1/2 tsp. Cinnamon

Preheat oven to 400 F. Oil and lightly flour muffin pans. Sift all-purpose flour, cream of tartar, baking powder, salt and nutmeg into a large bowl. Stir in whole wheat flour and wheat germ. Set aside. Place tofu and 2 T. lemon juice in a food processor and blend until smooth. Set aside. In a small bowl, whisk egg replacer with water until foamy. In a medium-size bowl, mix applesauce, brown sugar, corn syrup and juice concentrate. Stir in egg replacer, vanilla, lemon peel and remaining 2 T. lemon juice. Add applesauce mixture to dry ingredients alternately with tofu mixture, stirring after each addition. Fill muffin C. 2/3 full with batter and lightly dust surface of each with cinnamon. Bake until muffins are light brown and toothpick inserted into center of muffin comes out clean, about 18 minutes. Turn out to cool on a wire rack. Serve warm or wrap and store at room temperature when cool.

Makes 24 Muffins
Calories 143
Fat 2 g
1g fiber

Espresso Cake

Espresso Cake

2/3 cup whole-wheat pastry flour
1/4 cup unbleached all-purpose flour
1 cup raw cane sugar
2/3 cup unsweetened cocoa powder
1 1/2 tsp. baking powder
1/4 tsp. baking soda
1/4 tsp. salt
1/2 cup puréed prunes or applesauce
3 egg whites
1 tsp. pure vanilla extract
1 cup coffee

Preheat the oven to 350F (175C). Spray a 9-inch cake pan with cooking spray and dust with additional cocoa powder; set aside. In a medium bowl, combine the flours, sugar, cocoa, baking powder, baking soda, and salt; set aside. In another bowl combine the prune purée, egg whites, vanilla and coffee. Mix the wet ingredients into the dry ingredients. Pour into the prepared cake pan. Bake for 20 to 25 minutes or until a toothpick inserted in the middle of the cake comes out clean. Cool the cake in the pan on a wire rack for 10 minutes. Run a knife around the edge of the cake and invert cake on rack to cool completely.

Yield 14 wedges

Calories 80
Total Fat 0.5g
Dietary Fiber 2g

Sauté of Carrots and Chayote Squash

Sauté of Carrots and Chayote Squash

3 large carrots, peeled
1 1/2 lb. chayote squash, peeled and cut into julienne strips
Butter-flavored cooking spray
2 large garlic cloves minced
4 sprigs of fresh thyme or 1/4 tsp. crushed dried
salt (optional) and freshly ground pepper
2 T. (30 ml) fresh lemon juice

Blanch carrots in boiling water for 3 minutes. Drain and refresh under running cold water. Cut carrots into thin julienne strips. Lightly spray a large nonstick skillet with cooking spray. Place over medium heat. Add the carrots, chayote, garlic, and thyme. Cook, stirring frequently, until vegetables are crisp-tender, about 10 minutes. Season with salt (if using) and pepper to taste. Toss with lemon juice. Serve at once.

Yield: 12 servings
Calories: 23
Fat: trace
FIber: 2g

Outback Wedge Salad

Outback Wedge Salad

Outback Wedge SaladDressing Ingredients:

1/2 cup mayonnaise
1/2 cup sour cream
1/2 cup buttermilk
1 tablespoon white wine vinegar
2 teaspoons Worcestershire sauce
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon dry mustard
1 teaspoon black pepper
1/2 teaspoon salt
2 teaspoons sugar
6 ounces crumbled blue cheese

1/2 cup balsamic vinegar
1/8 cup honey
1/4 teaspoon salt

6-8 strips bacon
1 C. Grape Tomatoes, halved
1/4 red onion, thinly sliced
1 head iceberg lettuce, quartered
Blue Cheese Crumbles

For the Dressing: In a large, combine mayonnaise, sour cream, and buttermilk. Mix well. Fold in remaining ingredients and let dressing rest in refrigerator for up to 24 hours for best flavor.

In a small saucepan combine vinegar, honey and salt. Bring to gentle simmer and cook until reduced to a thick syrup. Set aside to cool. Meanwhile, cut bacon into 1/2-inch pieces and fry until crispy. Set aside.

For the Assembly: On one large plate or on four individual serving dishes, arrange and top lettuce wedges evenly with a spoonful (or two) of dressing, tomato, red onion and bacon. Drizzle with balsamic glaze. Top with blue cheese crumbles.

Onion Lover’s Twist

Onion Lover’s Twist

Bread

3 1/2 to 4 1/2 C. Flour
1/4 C. sugar
1 1/2 tsp. salt
1 pkg. active dry yeast
3/4 C. water
1/2 C. milk
1/4 C. margarine or butter
1 egg

Filling

1/4 C. margarine or butter
1 C. finely chopped onions or 1/4 C. instant minced onion
1 T. grated Parmesan cheese
1 T. sesame or poppy seed
1/2 to 1 tsp. garlic salt
1 tsp. paprika

Lightly spoon flour into measuring cup; level off. In large bowl, combine 2 C. of the flour, sugar, salt and yeast; blend well. In small saucepan, heat water, milk and 1/4 C. margarine until very warm (120 to 130 F.). Add warm liquid and egg to flour mixture. Blend at low speed until moistened; beat 3 minutes at medium speed. By hand, stir in remaining 1 1/2 to 2 1/2 C. flour to form a soft dough. Cover loosely with greased plastic wrap and cloth towel. Let rise in warm place (80 to 95 F.) until light and doubled in size, 45 to 60 minutes. Grease large cookie sheet. Melt 1/4 C. margarine in small saucepan; stir in remaining filling ingredients. Set aside. Stir down dough to remove all air bubbles. On floured surface, toss dough until no longer sticky. Roll dough into 18×12-inch rectangle. Cut each rectangle in half crosswise to make two 12×9-inch rectangles; cut each rectangle into three 9×4-inch strips. Spread about 2 T. onion mixture over each strip to 1/2 inch of edge. Bring lengthwise edges of each strip together to enclose filling; pinch edges and ends to seal. On greased cookie sheet, braid 3 rolls together; pinch ends to seal. Repeat with remaining 3 rolls for second loaf. Cover; let rise in warm place until light and doubled in size, 25 to 30 minutes. Heat oven to 350 F. Uncover dough. Bake 27 to 35 minutes or until golden brown and loaves sound hollow when lightly tapped. Immediately remove from cookie sheet; cool on wire racks.

Yield: 2 (16-slice) loaves
Serving Size: 1 slice

Calories: 93
Fat: 3.6g
Fiber: .5g

Notes: This isn’t particularly low fat or light cooking. It’s one of the cases where I posted a recipe that I really enjoy just so I could have all my recipes in one place. It’s hard to get each strand of the braid to totally enclose the filling and not split open; you have to really pinch it good and closed and even then it sometimes leaks.

Onion Lover’s Twist

Onion Lover’s Twist

Bread

3 1/2 to 4 1/2 C. Flour
1/4 C. sugar
1 1/2 tsp. salt
1 pkg. active dry yeast
3/4 C. water
1/2 C. milk
1/4 C. margarine or butter
1 egg

Filling

1/4 C. margarine or butter
1 C. finely chopped onions or 1/4 C. instant minced onion
1 T. grated Parmesan cheese
1 T. sesame or poppy seed
1/2 to 1 tsp. garlic salt
1 tsp. paprika

Lightly spoon flour into measuring cup; level off. In large bowl, combine 2 C. of the flour, sugar, salt and yeast; blend well. In small saucepan, heat water, milk and 1/4 C. margarine until very warm (120 to 130 F.). Add warm liquid and egg to flour mixture. Blend at low speed until moistened; beat 3 minutes at medium speed. By hand, stir in remaining 1 1/2 to 2 1/2 C. flour to form a soft dough. Cover loosely with greased plastic wrap and cloth towel. Let rise in warm place (80 to 95 F.) until light and doubled in size, 45 to 60 minutes. Grease large cookie sheet. Melt 1/4 C. margarine in small saucepan; stir in remaining filling ingredients. Set aside. Stir down dough to remove all air bubbles. On floured surface, toss dough until no longer sticky. Roll dough into 18×12-inch rectangle. Cut each rectangle in half crosswise to make two 12×9-inch rectangles; cut each rectangle into three 9×4-inch strips. Spread about 2 T. onion mixture over each strip to 1/2 inch of edge. Bring lengthwise edges of each strip together to enclose filling; pinch edges and ends to seal. On greased cookie sheet, braid 3 rolls together; pinch ends to seal. Repeat with remaining 3 rolls for second loaf. Cover; let rise in warm place until light and doubled in size, 25 to 30 minutes. Heat oven to 350 F. Uncover dough. Bake 27 to 35 minutes or until golden brown and loaves sound hollow when lightly tapped. Immediately remove from cookie sheet; cool on wire racks.

Yield: 2 (16-slice) loaves
Serving Size: 1 slice

Calories: 93
Fat: 3.6g
Fiber: .5g

Notes: This isn’t particularly low fat or light cooking. It’s one of the cases where I posted a recipe that I really enjoy just so I could have all my recipes in one place. It’s hard to get each strand of the braid to totally enclose the filling and not split open; you have to really pinch it good and closed and even then it sometimes leaks.

Ravioli with Sausage Sauce

Ravioli with Sausage Sauce

2 lg. Onions, sliced
3 cloves Garlic, sliced
1/2 pound Italian-style Turkey Sausage Links, casings removed
3/4 C. Chicken Broth
2 9oz. packages Light Cheese Ravioli
4oz. assorted sliced Mushrooms
2 medium Tomatoes, diced
1/2 tsp. Salt
1/4 tsp. Fennel Seeds, crushed
1/4 tsp. Black Pepper
2 small bunches Arugula or Spinach, chopped (about 3/4 pound total)

Coat large skillet with cooking spray. Add onions and garlic; cook over medium high heat five minutes, adding 2 T. water halfway through. Stir in sausage, breaking up clumps; cook until no longer pink, 5 minutes, adding 1/4 C. broth halfway through. Cook ravioli according to package directions, drain. While Ravioli are cooking, add mushrooms and 1/2 C. broth to the pan; simmer 3 minutes. Add tomatoes and seasonings and cook 3 minutes. Add remaining broth and Arugula; cook 2 minutes. Stir ravioli into sausage mixture.

Makes 6 servings
290 calories
7.8g fat
3g fiber

Notes: Had this tonight, and it was pretty good. However, I halved the ravioli and the meat and left the veggie amounts as listed (it’s just two of us after all) which according to my crosstrainer brought the calories down to about 200 for a hearty serving (about a third of the pan).

Malcolm would have liked to have some tomato sauce in it to make it more spaghetti-y, but I thought it was tasty as is. I served it with “caesar” salad made with fat free dressing, fat free croutons and a sprinkle of parmesan, and some warmed breadsticks. Good stuff. I’ll make it again

Crisp-and-Spicy Cheese Twists

Crisp-and-Spicy Cheese Twists

1/4 C. grated Parmesan
1 tsp. paprika
1/8 tsp. ground red pepper
1 (10-oz.) can refrigerated pizza crust dough
Butter-flavored cooking spray

Preheat oven to 425 degrees. Combine first 3 ingredients in a small bowl; stir well, and set aside. Unroll pizza dough, and roll into an 8 x 12-inch rectangle. Lightly coat surface of dough with cooking spray, and sprinkle with 2 T. cheese mixture. Fold the dough in half to form a 6 x 8-inch rectangle. Roll dough into a 12 x 8-inch rectangle. Lightly coat surface of dough with cooking spray, and sprinkle with remaining cheese mixture. Using fingertips, press cheese mixture into dough. Cut the dough into 16 (8-inch-long) strips. Gently pick up both ends of each strip, and twist dough. Place the twisted strips of dough 1/2 inch apart on a large baking sheet coated with cooking spray. Bake at 425 degrees for 8 minutes or until lightly browned. Remove from pan, and cool on wire racks.

YIELD: 16 breadsticks
Serving Size: 1 breadstick

Calories: 68
Fat: 1.1g
Fiber: 0.6g

Beef Tenderloin with Garlic-Horseradish Crust

Beef Tenderloin with Garlic-Horseradish Crust

1 whole garlic head
Olive oil-flavored cooking spray
1/3 C. Grated Horseradish
1/4 tsp. Dried basil
1/4 tsp. Dried thyme
1/4 tsp. Black pepper
1 (3-pound) beef tenderloin

Preheat oven to 350. Remove white papery skin from garlic head (do not peel or separate the cloves). Coat with cooking spray; wrap in foil. Bake at 350; for 1 hour; cool 10 minutes. Increase heat of oven to 400. Separate cloves; squeeze to extract garlic pulp. Discard skins. Mash garlic pulp, horseradish, salt, basil, thyme, and pepper with a fork until blended. Trim fat from tenderloin; fold under 3 inches of small end. Rub garlic mixture over roast. Place tenderloin on a broiler pan coated with cooking spray. Insert meat thermometer into thickest portion of tenderloin. Bake at 400; for 40 minutes or until thermometer registers 145; (medium-rare) to 160; (medium). Place tenderloin on a platter to rest. Cover and let stand 10 minutes before slicing.

Chipotle Glazed Pork Tenderloin

Chipotle Glazed Pork Tenderloin

2 (about 1-1/2 to 2 pounds) pork tenderloins
2 canned chipotle chilies in adobo sauce
2 cloves garlic
2 T. hoisin sauce
3 T. honey
1/3 C. chopped fresh cilantro, loosely packed

Preheat oven to 450 degrees. Pat pork dry. Season with salt and pepper. Place on foil-lined baking sheet. Puree chipotles in adobo sauce with garlic, hoisin and honey. Stir in cilantro. Spread chile mixture over top and sides of pork. Roast in middle of oven for 30 minutes or until center registers 155 degrees. Allow to rest 5 to 10 minutes before cutting into thin slices.

Yield: 6 servings
Serving Size: 4 oz.

Calories: 230
Fat: 6g
Fiber: 0g

Orange-Hoisin Glazed Roasted Chicken and Vegetables

Orange-Hoisin Glazed Roasted Chicken and Vegetables

4 Bone-in chicken breast halves, with skin
1/2 C. Water
2 C. Baby cut carrots
2 C. Sugar snap peas
1/4 C. Orange marmalade
2 T. Hoisin sauce
1 T. Oil
1/4 tsp. Salt

Heat oven to 425 degrees. Arrange chicken, skin side up, in ungreased 15x10x1-inch baking pan. In small bowl, combine all glaze ingredients; mix well. Brush about 2 T. glaze over chicken. Bake at 425 degrees for 25 minutes. Meanwhile, in medium saucepan, bring water to a boil. Add carrots; bring to a boil. Cover; simmer 8 to 10 minutes or until carrots are crisp-tender. Drain. Add carrots and sugar snap peas to baking pan. Brush chicken and vegetables with remaining glaze. Bake an additional 15 to 20 minutes or until chicken is fork-tender, its juices run clear and vegetables are tender.

Yield: 4 Servings
Calories: 330
Fat: 11g
Fiber: 1g