Pico de Gallo Shrimp Salad

Pico de Gallo Shrimp Salad

1/2 pound peeled, cooked medium shrimp
1 C. chopped tomato (about 1 medium)
1/4 C. chopped red onion
2 tsp. minced jalapeño chile
1 T. minced fresh cilantro

Dressing:
6 T. fat-free sour cream
1/3 C. reduced-fat cream cheese, softened
1 1/2 T. fresh lime juice (about 2 small limes)
1/2 tsp. sea salt
1/4 tsp. ground white pepper

Combine salad ingredients through cilantro in a large bowl and refrigerate while dressing is prepared. For dressing, combine all dressing ingredients in a small bowl and stir vigorously until smooth. Gently stir dressing into shrimp mixture. Refrigerate for 30 minutes before serving.

Yield: 4 Servings

Calories: 110
Fat: 1.5g
Fiber: 0g

Beef Curry with Toasted Spices

Beef Curry with Toasted Spices

from Cooking Light, September 2003

Beef:
1 T. Homemade Curry Powder
1 1/2 tsp. Salt
2 tsp. freshly ground Black Pepper
3 1/2 lb. Stew Meat, trimmed, cut into bite sized pieces

Toasted Spices:
2 T. Corander Seeds
1 T. Cumin Seeds
2 tsp. Fenugreek Seeds
3 whole Cloves
1 1″ Cinnamon Stick, broken
2 dried Hot Red Chilis
3 Bay Leaves
2 T. Sugar
1/2 tsp. ground Cardamom
1/4 tsp. Salt

Other Ingredients:
1 T. Olive Oil, divided
3 C. vertically sliced Onions
3 T. minced, peeled fresh Ginger
1/4 C. minced Garlic
2 T. Hungarian Sweet Paprika
2 C. plain low-fat Yogurt
1 1/2 C. low sodium Beef Broth
1 C. chopped Red Bell Pepper
1/2 C. minced fresh Cilantro
1/2 C. Tomato Puree

To prepare beef, combine first 3 ingredients and rub evenly over the meat. Cover and chill 2 hours; tossing occasionally. To prepare toasted spices, heat a nonstick skillet over medium high heat. Add coriander and next six ingredients (through bay leaves) and cook 1 minute, or until fragrant, shaking pan constantly. Place toasted mixture along with remaining spice ingredients in a spice or coffee grinder and process until finely ground. Heat 1 1/2 tsp. oil in a Dutch oven over medium high heat. Add half the beef, sauté 5 minutes or until browned on all sides. Remove from pan with slotted spoon and repeat procedure with remaining oil and meat (if you do it all at once, you overcrowd the pan and the beef just steams and doesn’t brown). Remove meat from pan. Reduce heat to medium and add onion and ginger to pan, cook six minutes or until onion is tender, stirring occasionally. Add the toasted spice mixture, garlic and paprika; cook one minute, stirring constantly. Add beef, yogurt and remaining ingredients; bring to a boil. Cover, reduce heat, and simmer 1 hour 30 minutes, or until the beef is tender.

Yield: 12 servings
Serving Size: 1 cup

Calories: 262
Fat: 11g
Fiber: 1.1g

Homemade Curry Powder

Homemade Curry Powder

from Cooking Light, September 2003

3 T. Hungarian Paprika
2 tsp. ground Cumin
2 tsp. ground Fennel Seed
2 tsp. ground Mustard
2 tsp. ground Red Pepper
1 T. ground Coriander
1 T. ground Turmeric
1 tsp. ground Cardamom
1/2 tsp. ground Cinnamon
1/2 tsp. ground Cloves

Combine all ingredients. Store in a cool dark place for up to 2 months.

Yield: 1/2 cup

Green Onion Drop Biscuits

Green Onion Drop Biscuits

2 cups all-purpose flour
2 tsp. baking powder
1/2 tsp. salt
1/4 tsp. baking soda
3 T. vegetable shortening
1/4 cup finely chopped green onions
1 cup low-fat buttermilk
Cooking spray

Preheat oven to 400*F. Combine first 4 ingredients in a large bowl; cut in shortening with a pastry blender or 2 knives until mixture resembles coarse meal. Stir in green onions. Add buttermilk, stirring just until flour mixture is moist. Drop batter by heaping T. onto a baking sheet coated with cooking spray. Bake for 15 minutes or until lightly browned.

Yield: 16 Biscuits
Serving Size: 1 Biscuit

Calories: 85
Fat: 3g
Fiber: 0g

Spring Vegetables with Roasted Beef Tenderloin

Spring Vegetables with Roasted Beef Tenderloin

4 4-ounce filet mignons (beef tenderloin)
1/2 tsp. sea salt
1/2 tsp. freshly ground black pepper
1 tsp. each finely chopped fresh basil, oregano, parsley, and thyme
2 C. steamed fresh vegetables, such as asparagus or assorted baby vegetables

Red-wine Reduction
2 C. red wine (or balsamic vinegar)
2 T. corn syrup
1/2 tsp. extra-virgin olive oil

Combine wine or vinegar and corn syrup in a small saucepan. Bring to a boil over medium-high heat. Boil until reduced to a syrupy consistency, about 10 minutes. Preheat oven to 400°F. Heat an ovenproof, medium sauté pan over medium-high heat. Add olive oil to lightly coat pan bottom. Season each filet with salt, pepper, and herbs. Add filets to the pan and sear on one side for 2 minutes. Turn and place pan in the oven to complete cooking, about 8 minutes for medium-rare. Remove filets from oven, slice each one horizontally into four round medallions, and place on individual serving plates. Arrange 1/2-C. vegetables on each plate. Drizzle 1 T. wine reduction over each serving of beef and vegetables.

Yield: 4 Servings
Serving Size: 1 beef filet, 1/2 C. Vegetables, and 1 T. Sauce

Calories: 284
Fat: 11g
Fiber: 1g

Pork Stew with Chick Peas

Pork Stew with Chick Peas

1/2 oz. dried Mushrooms
1/2 C. Warm Water
Nonstick Cooking Spray
3/4 lb. boneless lean Pork Butt, cut into 1″ cubes
2 T. Flour
1 small yellow Onion, chopped
2 cloves Garlic, minced
3 T. Marsala, Port or other Sweet Red Wine
1/2 C. low-sodium CHicken Broth
1 Bay Leaf
1/2 tsp. dried Rosemary
1/4 tsp. Black Pepper
1 C. cooked and drained Chick Peas
1/2 lb. fresh Mushrooms, quartered
1 T. Lemon Juice

In a small bowl, soak the dired mushrooms in the warm water about 1/2 hour. Remove from the soaking liquid, reserving both mushrooms and liquid. If the dried mushrooms were gritty, strain the liquid through a coffee filter or layered cheesecloth before setting aside. Coat a heavy 10 inch skillet with cooking spray. Coat the pork cubes with the flour, shaking off any excess, then brown on all sides over moderate heat, about 10 minutes. Transfer the pork to a bowl and reserve. In the same skillet cook the onion and garlic over moderate heat until soft, about five minutes. Return the pork to the skillet and add the marsala, broth, bay leaf, rosemary and pepper, soaked mushrooms, and about 1/4 cup of the reserved mushroom liquid. Cover and simmer for 20 mintues. Add the chick peas and simmer 35 minutes longer. Just before the end of the 35 minute cooking period, coat a heavy 7″ skillet with cooking spray and cook the mushrooms until browned lightly, about 2 minutes. Add the mushrooms to the pork and cook 10 minutes longer. Stir in the lemon juice and serve.

Yield: 4 Servings

Calories: 270
Fat: 10g
FIber: 4g

Canyon Ranch Positive Power Salad

Canyon Ranch Positive Power Salad

1/2 C. raw almonds, chopped and toasted
2 C. chopped broccoli
2 C. sliced mushrooms
11/2 C. chopped cauliflower
11/2 C. diced jicama
1 C. diced carrots
1/2 C. diced yellow squash
1/2 C. diced zucchini
1/2 C. alfalfa sprouts
1/4 C. chopped scallions
2 red delicious apples, unpeeled and diced
1/2 C. raisins
4 oz. part-skim mozzarella cheese,diced (1 C.)
1/4 C. freshly grated parmesancheese
1/2 C. Italian Jet Fuel Dressing
1/3 C. toasted sunflower seeds

If preparing this salad ahead of time, don’t add the dressing, almonds, or sunflower seeds until you’re ready to serve it. The salt in the dressing will soften the other ingredients, and the nuts and seeds won’t be as crunchy. Combine all the ingredients, except the sunflower seeds, in a large bowl and mix thoroughly. Sprinkle 2 tsp. of toasted sunflower seeds over the top of each serving.

Yield: 8 servings
Serving Size: 1 1/2-C.

Calories: 226
Fat: 11.3g
Fiber: 4.5g

Canyon Ranch Jet Fuel Dressing

Canyon Ranch Jet Fuel Dressing

1/2 tsp. salt
1/2 C. red wine vinegar
1/4 tsp. freshly ground
black pepper
1 T. sugar
2 garlic cloves, minced
2 tsp. worcestershire sauce
1 T. dijon mustard
1 T. fresh lemon juice
1 C. water

Combine the salt and vinegar and stir until the salt is completely dissolved. Add all the remaining ingredients, except the water, and mix well. Add the water and mix well. Refrigerate in a tightly covered container.

italian dressing
Add 1 T. each of fresh oregano, basil, and tarragon, finely chopped, or 1 tsp. of each of the same herbs, dried, crushing them first in a mortar and pestle.

asian dressing
Add 1 tsp. curry powder and 1/8 tsp. ground ginger.

mexican dressing
Add 1/2 tsp. ground cumin.

tarragon dressing
Add 3 T. fresh tarragon, finely chopped, or 1 tsp. dried, crushed in a mortar and pestle before using.

Yield: 2 C.
Serving Size: 2 T.

Calories:5
Fat: 0

Cherry Snapper Ceviche

Cherry Snapper Ceviche

from The South Beach Diet

4 Cherry Snapper (tilapia) Fillets, medium dice
Juice of 3 Limes
1/2 tsp. Red Chili Garlic Paste (“Sambal Oelek”)
2 ripe Roma Tomatoes, medium dice
1/2 yellow Spanish Onion, medium dice
2 1/2 T. fresh Cilantro, finely chopped
Salt & Pepper

Soak the diced fish in 3/4 of the lime juice for 3 hours. Drain off the liquid and discard. Mix the fish with the red chili paste, tomatoes, onion, cilantro and remaining lime juice. Season with salt & pepper to taste.

Yield: 4 Servings

Calories: 225
Fat: 2g
Fiber: 3g

Peanut Butter-Banana Spirals

Peanut Butter-Banana Spirals

from Cooking Light, September 2003

1/2 C. reduced fat Peanut Butter
1/3 C. Vanilla low-fat Yogurt
1 T. Orange Juice
2 ripe Bananas, sliced
4 (8″) fat-free Flour Tortillas
2 T. honey crunch Wheat Germ
1/4 tsp. Cinnamon

Combine peanut butter and yogurt, stirring until smooth. Drizzle juice over bananas in a small bowl; toss gently to coat. Spread about 3 T. peanut butter mixture over each tortilla, leaving a 1/2 inch border. Arrange about 1/3 cup banana slices in a single layer over peanut butter. Combine wheat germ and cinnamon and sprinkle evenly over banana slices. Roll up tortillas. Slice each into six pieces.

Yield: 6 Servings
Serving size: 4 pieces

Calories: 245
Fat: 7.7g
Fiber: 3.9g

Stuffed French Toast

Stuffed French Toast

Filling:
1 C. (8 oz.) reduced-fat cream cheese
11/2 tsp. chopped dried cherries
11/2 tsp. chopped dried blueberries
11/2 tsp. chopped dried apricots
1 tsp. minced fresh mint

French Toast:
8 slices cinnamon raisin bread
4 large egg whites
1/2 C. low-fat buttermilk
1 tsp. ground cinnamon
1/2 tsp. ground allspice
1 T. pure maple syrup

Filling: In a mixing bowl, soften the cream cheese by stirring vigorously or by warming slightly over a water bath. Stir in the dried fruits and mint. French Toast: Spread 2 T. of the cheese mixture on a slice of bread and top with another slice of bread. Repeat to make 4 sandwiches. Heat a griddle over medium-high heat. Lightly coat with cooking spray. In a mixing bowl, beat the egg whites and buttermilk until just combined. Whisk in the cinnamon, allspice and maple syrup. Dip both sides of each sandwich into the batter an place on the hot griddle. Cook until browned, about 3 minutes, and flip. Cook until browned on the remaining side. Cut each sandwich into 4 pieces and serve warm. Garnish with fresh berries if desired.

Yield: 4 servings
Serving Size: 1 sandwich, 4 pieces

Calories: 320
Fat: 8g
Fiber: 4g

Roasted Onion-Garlic Soup

Roasted Onion-Garlic Soup

3 Spanish onions, cut in 1/2 lengthwise then thinly sliced
3 large shallots, cut in half
1 large head garlic, cloves separated, peeled and cut in half
2 tsp. olive oil
4 cups chicken broth
1/4 cup brandy
1 T. chopped fresh thyme, or 1 tsp. dried thyme leaves
1/4 cup freshly grated parmesan cheese

Set oven rack at lowest level, preheat to 450 degrees. Combine onions, shallots, garlic and oil in large shallow roasting pan. Roast for 20 to 30 minutes, stirring every 5 minutes, or until onions are golden brown. Remove from onion and pour in 1 cup of chicken broth. Stir liquid in pan, scraping the bottom to loosen and dissolve caramelized bits. Transfer the onion mixture to a soup pot and add brandy, thyme and remaining broth. Bring to a boil, reduce heat to low and simmer, covered, for 30 minutes. Season to taste with salt and pepper. Serve topped with parmesan and perhaps some toasted french bread

Yield: 4 servings
Serving Size: ~ 1 C.

Calories 187
Fat: 6g
Fiber: 1g

Artichoke Chicken Piccata

Artichoke Chicken Piccata

1/2 – 1 C. all-purpose flour
1/2 tsp. paprika
salt and pepper to taste
1 lb. skinless, boneless chicken breast halves, pounded thin
2 T. vegetable oil
4oz. fresh mushrooms, sliced
1/4 C. lemon juice
1/2 C. chicken stock
1/4 C. White Wine
1/2 tsp. garlic powder
1 (14oz.) can artichoke hearts, drained and quartered

In a shallow bowl, mix together flour, paprika, and salt and pepper. Dredge chicken pieces in the seasoned flour. Heat oil in a large skillet over medium heat, and sauté chicken until light golden brown (about 45 seconds each side). Remove chicken from skillet, and set aside. To skillet, add mushrooms, lemon juice, and chicken stock. Simmer until a smooth, light sauce develops. Season with garlic powder. Return chicken to the skillet, and simmer until chicken is no longer pink and juices run clear. Stir in artichoke hearts, and remove from heat.

Yield: 4 Servings
Calories: 270
Fat: 7.8g
FIber: 1.6g

Anise Lemon Biscotti

Anise Lemon Biscotti

2 C. unbleached white flour
1 tsp. baking powder
1/4 tsp. salt
1 C. sugar
2 whole eggs
1 egg white
2 T. freshly grated lemon peel
1 T. ground anise seeds

Preheat the oven to 350 degrees. Prepare a baking sheet with cooking spray or a very light coating of oil. In a large mixing bow, sift together flour, cornmeal, baking powder, and salt. Lightly beat the eggs and add them to the flour mixture. Stir in the maple syrup, vanilla, and walnuts, mixing just until the dough is smooth. Using a rubber spatula and floured hands, scoop half of the dough out of the bowl and onto one side of the baking sheet. Shape the dough into a 15″ long log. Make a second log on the other side of the baking tray with the remaining dough. Space the logs at least 6″ apart. Bake for 25-30 minutes, until the top of each biscotti log is firm. Remove them with a long spatula to a wire rack and cool for 10-15 minutes. Cut each log on a severe diagonal into about 20 1/2″ thick slices and place them, cut side down,on the baking sheet. Reduce the oven temperature to 350 degrees and bake for 15 minutes. Hot from the oven, the biscotti might be slightly soft in the center, but they will harden as they cool. Allow them to cool completely. Stored in a tin or other tightly closed container, they will keep for at least a couple of weeks.

Yield: 20 cookies
Serving Size: 1 Cookie

Calories: 51
Fat: .5g

SBD Cilantro Mayonnaise

SBD Cilantro Mayonnaise

from The South Beach Diet

3/4 C. reduced Fat Mayonnaise
3/4 C. Loosely Packed Cilantro Leaves
1 T. fresh Lime Juice
1 tsp. light Soy Sauce
1 clove Garlic

Place all ingredients into a blender or food processor and blend until smooth.

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

Calories: 36
Fat: 3g
Fiber: 0g

Curried Potato Salad

Curried Potato Salad

4 C. chopped Yukon Gold potatoes (about 1 1/2 pounds), cooked and cooled
1/2 C. golden raisins
2 T. chopped green onion (about 4)
1 Granny Smith apple, chopped
2 T. chopped pistachios
1 T. curry powder
1/4 C. apple cider or unfiltered apple juice
1 C. plain, fat-free yogurt
1/2 tsp. sea salt
1/4 tsp. freshly ground black pepper
6 leaves Bibb lettuce

For the salad: Place the potatoes in a bowl with the raisins, green onion, apple and pistachios. For the dressing: In a small bowl, mix the curry powder with the apple juice. Stir in yogurt, salt and pepper. Gently stir the dressing into the potato mixture. Refrigerate for 30 minutes before serving. To serve: Place 1 lettuce leaf on each plate. Place 1 C. of potato salad in each lettuce leaf.

Yield: 6 servings
Serving Size: 1 C. Potato Salad on Bibb Lettuce

Calories: 180
Fat: 1.5g
Fiber: 4g

Chicken Puttanesca Pizza

Chicken Puttanesca Pizza

from Cooking Light, September 2003

1 10oz. Italian Cheese Flavored Pizza Crust (such as Boboli)
1 1/3 C. Mushroom & Olive Pasta Sauce
2 tsp. Capers
1/4 tsp. crushed Red Pepper
1 6oz. pkg. Italian-style cooked Chicken Breast (such as louis rich), or 1 C. diced cooked chicken
3/4 C. (3oz) shredded part-skim Mozzarella Cheese

Preheat oven to 450 degrees. Place pizza crust on a baking seet. Spread pasta sauce over crust, leaving a one inch border; top with capers, pepper, and chicken. Sprinkle with cheese. Bake at 450 for 12 minutes or until the crust is crisp. Cut into 4 wedges.

Yield: 4 servings
Serving Size: 1 wedge

Calories: 342
Fat: 9.6g
Fiber: 1.4g

Cold Pea Salad

Cold Pea Salad

2 C. fresh or frozen green peas
1/3 C. light sour cream
1/3 C. non-fat plain yogurt
3/4 C. chopped scallions
1/4 tsp. seasoned salt

If using fresh peas, steam them until tender, but still firm. Remove from the heat and place the steamer basket under cold water to stop the cooking and preserve the color. If using frozen peas, which have already been slightly cooked, it is only necessary to thaw them. Combine the sour cream, yogurt, scallions, and salt and mix well. Add the peas and gently fold them in until completely combined. Cover tightly and refrigerate until cold before serving.

Yield: 6 servings
Serving Size: Heaping 1/3 Cup

Calories: 52
Fat: 1g
Fiber: 3.8g

Crispy Mushroom Chips

Crispy Mushroom Chips

Nonstick Cooking Spray
1/2 lb. large Mushrooms

Preheat the oven to 250 degrees. Coat a large baking sheet with cooking spray and set aside. Using a sharp knife (a mandolin or v-slicer makes this much easier), slice the mushrooms very thin, then transfer to a baking sheet, arranging the slices in a single layer. Bake uncovered for 2 1/2 – 3 hours or until crisp and completely dry.

I personally use nonstick “release” foil and don’t coat it with cooking spray. Instead I spray it ON the mushrooms once they are lined on the pan and then sprinkle them with a little salt free lemon pepper and some garlic powder.

Yield: 2 cups
Serving Size: 1/2 C.

Calories: 16
Fat: 0g
Fiber: 1g

Notes: Don’t expect to be able to pick these up and eat them like potato chips. Mushrooms have a lot of water and as you cook them it evaporates, and they shrink to 1/3 or even 1/4 of thier starting size. I use these to add a little crunch to a salad instead of croutons or maybe to top a bowl of soup.

Pork Diane

Pork Diane

1-1/2 tsp. water
1-1/2 tsp. white wine Worcestershire sauce
1/2 tsp. lemon juice
1/2 tsp. Dijon-style mustard
2 3-ounce boneless pork top loin chops, cut 3/4 to 1 inch thick
1/4 to 1/2 tsp. lemon-pepper seasoning
1 T. margarine or butter
1-1/2 tsp. snipped fresh chives or parsley

For sauce, in a small bowl stir together the water, Worcestershire sauce, lemon juice, and mustard; set aside. Trim fat from chops. Sprinkle both sides of chops with lemon-pepper seasoning. In a 10-inch skillet cook chops in hot margarine over medium heat for 8 to 12 minutes or until chops are done (160 degree F), turning once. Remove from heat. Transfer chops to a serving platter; cover and keep warm. Pour sauce into skillet. Stir to scrape up any crusty browned bits from bottom of skillet. Pour sauce over chops and sprinkle with chives. Makes 2 servings.

Yield: 2 servings
Serving Size: 1 chop + 1/2 sauce
Calories: 172
Fat: 10g

Barley Risotto with Wild Mushrooms

Barley Risotto with Wild Mushrooms

3/4 C. barley, divided
1/4 tsp. extra virgin olive oil
1/4 C. chopped yellow onion
1/2 tsp. minced fresh garlic
1 1/2 C. (about 2 oz.) seasonal assorted mushrooms (shiitake, oyster, portabello and chanterelles, etc.)
1 bay leaf
3 to 3 1/2 C. vegetable stock, heated
1/2 tsp. chopped fresh thyme
1 tsp. chopped fresh oregano
1/8 tsp. sea salt
1/8 tsp. freshly ground black pepper
1 T. shredded Parmesan Reggiano (optional)

Place 1 C. barley in a dry medium sauté pan and toast barley over a medium heat. Shake or stir the barley while toasting it. This will take about 3-5 minutes or until the barley is golden brown and has a roasted nut smell. Remove the barley from the pan to stop the cooking process and set aside. Heat a medium saucepot over high heat and add the olive oil to just coat the bottom of the pan. Add the onions and garlic. Cook until the onions have just softened about 2 minutes. Add the mushrooms and cook for an additional minute. Stir in the toasted barley, the regular barley and the bay leaf. Stir in 1/2 C. of the hot vegetable stock and reduce the heat to a simmer. Keep the remaining vegetable stock hot while preparing the risotto. Add 1/2 a C. of vegetable stock at a time to barley mixture. Stir continuously until the barley has absorbed all the liquid. Repeat process-cooking barley slowly until tender, about 20-30 minutes. Stir in the thyme, oregano, salt, pepper and optional cheese to season. Remove bay leaf and serve.

Yield: 5 servings
Serving Size: 1/2 C.

Calories: 130
Fat: 1g
Fiber: 6g

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

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