Lemon-Rosemary Chicken Skewers

Lemon-Rosemary Chicken Skewers

1/4 C. fresh lemon juice
2 T. olive oil
1 T. chopped fresh rosemary leaves
2 cloves garlic, minced
salt to taste, if desired
freshly ground black pepper
4 boneless, skinless chicken breasts, cut into 2-inch pieces
8 pearl onions, unpeeled
2 small yellow summer squash, cut into 1-inch pieces
2 small zucchini, cut into 1-inch pieces
8 cherry tomatoes
12 bamboo (soaked in water) or metal skewers

To make the marinade, combine the lemon juice, olive oil, rosemary, garlic, salt and pepper in a small bowl. Place the chicken in a separate bowl, toss it with half of the marinade and refrigerate for at least 30 minutes or overnight. (Note: This doesn’t make a ton of marinade. The chicken and veggies won’t be SOAKING, they will just be coated.) Bring a saucepan of water to a boil, add the onions and cook for 5 minutes. Drain the onions, rinse them under cold water and peel. Add the onions, summer squash and zucchini to the remaining marinade and set aside at room temperature for a few minutes or refrigerate overnight. (This can be done in advance and refrigerated for up to 2 days.) Preheat the grill to medium-high. Thread the chicken and vegetables, including the cherry tomatoes, onto the skewers. Grill the brochettes on each side until the chicken is cooked through and the vegetables are tender, about 4 to 6 minutes per side.

4 Servings, 3 Skewers each
212 Calories per serving
7.8g fat
1.9g fiber

Notes: The orignal recipe called for 1/4 C. oil, or 4 T. instead of 2. There was still plenty of marinade and that cut out 200 unneeded calories in the recipe. I use foster farms chicken breasts, about 4oz. per breast, 112 calories per 4oz. I didn’t pre-cook my pearl onions, and they were still crunchy when the skewers were ready. That was OK with me, and cut down on prep time, but I think next time I will pre-cook them, because if they get fully soft they will be sweeter, which might off-set the sour of the lemon a bit better.

I liked ths recipe, although I did have more vegetables than chicken for skewers. Ended up grilling up just some veggies for another meal, and they were actually even a little tastier the next day after sitting in the marinade all night. The chicken was STRONGLY lemony. I marinaded about 8 hours and I had resuced the oil by half. Although I liked the veggies after a full 30+ hours in the marinade, I don’t think the chicken should sit that long, i think it would be too lemony. Next time I might start the veggies the day before, reserve my chicken marinade, and toss in the chicken only 30-60 minutes before grilling

Glazed Brussels Sprouts and Carrots

Glazed Brussels Sprouts and Carrots

1 lb. Brussels sprouts
8 oz. carrots, cut into 1″ pieces
1/2c. water
1 tsp. sugar
1/2tsp. canola oil
1/4tsp. ground nutmeg
1/4tsp. black pepper

In a saucepan over high heat, bring Brussels sprouts, carrots and water to a boil. Reduce heat to medium. Cover and cook until vegetables are tender, 5 to 8 min. Drain off water and return pan to heat. Add sugar, oil, nutmeg and pepper. Cook, stirring constantly until vegetables are glazed, about 1 min.

Yield: 4 servings
Calories: 78
Fat: 1.3g
Fiber: 6.7g

Herbed Sausage Muffins

Herbed Sausage Muffins

A couple muffins & some fruit made an easy, tasty breakfast with a good combination of carbs, protein, and fats. I didn’t get hungry for hours after this breakfast.

6 oz. turkey sausage, casings removed

1/4 Onion, diced (optional)

1/2 tsp. onion powder

1/4 tsp. dried sage

1/8 tsp. ground black pepper

1 C. all-purpose flour

1/2 C. whole-wheat flour

11/2 tsp. baking powder

3/4 C. skim milk

3 T. maple syrup

1 egg white, lightly beaten

2 T. canola oil (I used olive oil)

Coat 10 muffin cups with no-stick spray. Set aside. Crumble the sausage into a large no-stick frying pan set over medium heat (along with onions, if using). Cook, breaking up the pieces with a wooden spoon for 5 minutes, or until browned.   Place the meat in a small bowl and stir in the onion powder, sage and pepper.  In a medium bowl, stir together the all purpose flour, whole-wheat flour and baking powder. In a small bowl, combine the milk, maple syrup, egg white and oil. Add the maple mixture to the flour mixture and stir just until combined. Then gently fold in the meat mixture. Spoon the mixture into the muffin cups, filling each cup about 3/4 full. Bake at 400 about 20 minutes, or until golden brown and a toothpick inserted near the center of a muffin comes out clean. Remove from the muffin pan. 

1 Muffin: 137 calories

6g Protein

5g Fat

1g Fiber

Notes: I use Foster Farms Mild Italian Turkey Sausages; 140cal per sausage, 2 sausages used in this recipe.

Great Garbanzo Soup

Great Garbanzo Soup

2 cans (19 oz. each) garbanzo beans
1 T. olive oil
2 garlic cloves, minced
1/2 C. chopped onion
4 C. canned vegetable broth
2 C. water
1 can (14 1/2 oz.) sliced carrots, drained
1 can (14 1/2 oz.) canned French style green beans, drained
1 can (15 oz.) diced tomatoes in juice
1 can (8 oz.) tomato sauce
1 T. Italian seasoning
1 1/2 C. spiral noodles, uncooked

Drain and rinse 1 can garbanzo beans. Reserve. Puree remaining can of beans and their liquid in food processor until smooth. Heat oil in large stockpot over medium high heat. Add garlic and onion. Cook
until fragrant about 1 minute. Add vegetable broth, water, carrots, and green beans to the pot. Bring to boil. Stir in diced tomatoes, tomato sauce, Italian seasoning, and the reserved beans. Add the pureed beans to the soup. Mix well. Return soup to a boil. Add noodles and cook for 10 to 12 minutes until the
noodles are tender.

Servings: 10
185 calories
7 g total fat
7 g fiber

Baked Chicken with Onion Glaze

Baked Chicken with Onion Glaze

4 4oz. boneless skinless chicken breasts
Dried Spices – Oregano, Basil, Thyme, Garlic powder
1 T. olive oil
1 onion (thinly sliced)
1 T. soy sauce
1 tsp. Worcestershire sauce
3-5 dashes Tabasco sauce (to taste)

Preheat oven to 375 degrees F. In baking dish, pour 1/2 T. olive oil (originally the recipe called for 1 T. oil here and 1 T. to brown, I used 1/2 T. in each place). Add soy sauce, Worcestershire sauce and Tabasco. Toss in onions and mix until coated. Rinse chicken, dry lightly and sprinkle with oregano, basil, thyme and/or garlic powder as desired to your taste. In frying pan, heat remaining olive oil. Brown chicken. Place chicken on top of onion mixture. Cover with foil and place in oven. Bake 20-30 minutes until chicken is done (the thicker the pieces, the longer you will need to cook it). Remove foil and let chicken brown a bit more (maybe 5 more minutes). Serve chicken with onions and sauce over top.

Yield: 4 servings
Serving Size: 4oz. Chicken & 1/4 Onion Glaze

Calories: 160
Fat: 4g
Fiber: 0g

Notes: I use foster farms brand chicken, which are well trimmed and about 112 calories for each 4oz. breast. The original recipe called for 2 T. of oil. I halved this and it turned out fine with plenty of flavor, although I do use a very good extra virgin olive oil. Better to spend more and get better flavor for less when it comes to fats, I figure! Anyway, 1 T. was more than enough for 4 breasts. I also use reduced sodium soy and hot sauces since I am watching my sodium intake.

The onion cooks down and makes a juicy glaze that the chicken rests in, so the chicken actually comes out fairly spicy because of the hot sauce. I used 3-4 good sized dashes and it was a little hot for my hubby (who doesn’t like spicy foods much). It seemed a lot more intense than it should have been with what I used, so you might back off on the hot sauce if you don’t like things hot and spicy.

This recipe was actually very simple and fast, and had a lot of flavor. I served it with plain mashed potatoes and poured some of the onion and juice over the top of the potatoes since mashed potatoes without whole milk and butter are pretty bland. With a salad and a hot veggie this was quite a filling, tasty and healthy dinner.

Baked Zucchini With Cheese

Baked Zucchini With Cheese

2 Medium Zucchini; sliced very thin
1 Egg
1 tsp. Prepared mustard
1/8 tsp. Ground white pepper
1/8 tsp. Ground nutmeg
1 Green onion; sliced thin
1/2 C. Lowfat Swiss cheese; grated

Put the zucchini in a colander or on towels to drain off the moisture. Combine the remaining ingredients. Add the zucchini and mix well. Pour into a lightly oiled 2-quart casserole. Bake at 350 F for
40 to 45 minutes.

Makes 3 Servings
72 calories
5 grams fat
fiber 1g

Mediterranean Scallops

Mediterranean Scallops

1 T. olive oil
4 minced clove garlic
1/2 C. onion, chopped
8 large plum tomatoes, peeled/seeded/chopped
juice from 2 lemons
hot sauce to taste
1 1/2 lbs sea scallops
2 T. fresh basil, minced
1 T. fresh oregano, minced

Heat the oil in a large skillet over medium heat. Sauté the garlic and onion until soft. Add the tomatoes, lemon juice, lemon pulp, and hot pepper sauce. Sauté for 2 minutes. Add the remaining ingredients and cook until the scallops are cooked through, about 4 minutes. Serve hot; tasty over pasta or rice.

Servings: 6
Serving Size: About 4oz. Scallops, and 1/6 Tomato mixture
Calories: 143
Fat: 3.6g
Fiber: 1g

Note: The lemon was too over-powering in this recipe, IMO. Next time I will try ONE lemon instead of 2. And oh, yea, I won’t throw in any lemon zest (which I did for color at the end) next time either. 😉

Because scallops get rubbery when overcooked, this recipe doesn’t save and re-heat well at all. The scallops are rather nasty texture the following day.

Sea Shell Salad

Sea Shell Salad

8 oz. of shell macaroni, uncooked
1 C. of shredded carrot
3/4 C. diced green pepper
2/3 C. sliced celery
1/2 C. of minced green onions
1 (6 1/8 oz.) can tuna in water, drained and flaked
1/4 C. plus 2 T. low fat plain yogurt
1/4 C. of reduced-calorie mayonnaise
1/4 tsp. of celery seeds
1/4 tsp. of salt
1/4 tsp. of pepper
Curly leaf lettuce

Cook macaroni according to package directions, omitting salt and fat; drain.Rinse with cold water, and drain well.Combine macaroni, carrot, and next 4 ingredients; toss gently. Combine yogurt and next 4 ingredients; stir well. Add to pasta mixture, tossing gently. Cover and chill thoroughly.To serve, spoon pasta mixture onto lettuce-lined salad plates.

Yields 7 (1 C.) servings
calories 189
Fat 3.4 g
Fiber 1.3 g

Seasoned Spinach

Seasoned Spinach

1 (10-oz.) packages fresh spinach, divided
1/8 C. finely chopped green onions
1/2 tsp. sesame seeds, toasted
1 tsp. low-sodium soy sauce
1/4 tsp. dark sesame oil
1/8 tsp. kosher salt
2 garlic cloves, minced

Steam pinach, covered, for 5 minutes or until the spinach wilts; place steamed spinach in a colander. Cool slightly, and squeeze dry. Place spinach in a bowl. Add onions and remaining ingredients; toss mixture well to combine. Serve chilled or at room temperature.

3 servings (serving size: about 1/4 C.
Calories: 31
Fat: 0.9g
Fiber: 2.8g

Black Bean Dip

Black Bean Dip

2 C. Cooked and Drained Black Beans
4 tsp. Tomato Paste
3 T. Water
1 Clove Garlic, minced
2 tsp. Lime Juice
1/2 tsp. Ground Cumin
2 Green Onions, chopped fine
2 T. Mild Green Chili, chopped

In a food processor or blender mix the black beans, tomato paste, water, garlic, lime juice, and cumin. Whirl for 1 minute, or until it forms a smooth paste. Stir in the green onion and chilies after transferring to serving dish.

Servings: 8
Serving Size: ~ 1/4 C.

Calories: 39
Fat: 0g
Fiber: 2.9g

Canyon Ranch Mock Guacamole

Canyon Ranch Mock Guacamole

Canyon Ranch Mock Guacamole2 C. (12 oz.) chopped lightly steamed asparagus (If you’re using frozen asparagus spears, it is not necessary to steam them. Just thaw them to room temperature.)
2 1/4 tsp. fresh lemon juice
3 T. chopped onion
1 large tomato, chopped
3/4 tsp. salt, optional
1/2 tsp. chili powder
1/4 tsp. ground cumin
1/4 tsp. freshly ground
black pepper
1 garlic clove, pressed or minced
dash tabasco sauce
1/3 C. light sour cream

Combine all the ingredients in a blender and blend until smooth. Transfer the guacamole to a bowl. Cover tightly and refrigerate several hours or overnight before serving.

Yield: 12 servings
Serving Size: 1/4 C.

Calories: 11
Fat: —
Fiber: —

Baked Mushrooms

Baked Mushrooms

1 lb fresh mushrooms, quartered
1 onion, diced
1 clove garlic, chopped
1/2 tsp. Italian seasoning
1/4 tsp. seasoning salt
1 dash pepper
2 T. chopped fresh parsley
2 T. water
4 T. melted butter

Preheat oven to 350 degrees F. In a 1 quart casserole dish combine mushrooms, onion, garlic, green pepper, Italian seasoning, seasoning salt, pepper and parsley. Pour water and butter over mixture and cover. Bake in preheated oven for 40 to 45 minutes.

Yield: 6 servings
Calories: 99
Fat: 8g
Fiber: 2g

Excellent Onion Soup

Excellent Onion Soup

2 T. reduced-calorie margarine divided
2 C. onions thinly sliced
1 quart water
4 packets beef bouillon granules
2 tsp. Worcestershire sauce
1/2 bay leaf
1 dash pepper
4 slices French bread 1/2 oz. each
2 tsp. grated Parmesan cheese

In a 2-qt saucepan, heat 1 T. plus 1 tsp. margarine until hot and bubbly; add onions and sauté until translucent, two or three minutes. Add water, broth mix and seasonings; bring to a boil. Reduce heat, partially cover pan, and let simmer for 30 minutes. Remove and discard bay leaf. While soup is simmering, spread each slice of bread with 1/2 tsp. margarine and sprinkle each with 1/2 tsp. of Parmesan cheese; transfer to baking sheet and bake at 350, until browned and crisp, 25 to 30 minutes. To serve, place 1 slice of baked bread in each of 4 soup bowls and pour 1/4 of the soup into each bowl.

Yield: 4 servings
Calories: 110
Fat: 4.3g
Fiber: 2.1g

Beef & Peppers in Hoisin Sauce

Beef & Peppers in Hoisin Sauce

1 onion, finely chopped
1 tsp. five-spice powder
4 oz. water chestnuts, halved
1/2 tsp. garlic, puree
2 T. hoisin sauce
1 tsp. beef bouillon granules
1 T. olive oil
6 oz. sirloin, cut in strips
1 red bell pepper, diced
1 green bell pepper, diced

Heat the oil in a wok. Add the meat to the wok and brown lightly. Add peppers, onion, and stir fry for two minutes. Add seasoning, water chestnuts, garlic puree, hoisin sauce, and stir fry for 1 minute.

Whole Wheat Banana Muffins

Whole Wheat Banana Muffins

3/4 C. all-purpose flour
1 C. whole wheat flour
1/4 C. oat bran
3 T. wheat germ
1 1/2 tsp. baking powder
1 1/2 tsp. baking soda
1/2 tsp. salt
1/2 tsp. ground ginger
1 dash nutmeg
2 bananas — mashed
1/4 C. light brown sugar
1 T. vegetable oil
1 egg — lightly beaten
1/2 C. unsweetened applesauce
vegetable oil spray

Preheat oven to 350. Combine flours, oat bran, wheat germ, baking powder, baking soda, salt, and ground ginger in a large bowl; make a well in the center of the mixture. Combine mashed banana, sugar, oil, egg, and apple sauce; add to dry ingredients, stirring until just moistened. Spoon mixture into a 12- C. muffin pan coated with vegetable oil spray, filling two-thirds full. Bake at 350 for 23 minutes.

Yield: 12 muffins
Calories: 123
Fat: 2g
FIber: 3g

Just Before Payday Supper

Just Before Payday Supper

1 lb. 7% fat (or less) ground beef
1 onion, chopped
1 clove garlic, minced
16 oz. diced canned tomatoes
1 T. chili powder
2 tsp beef bouillon
1/4 tsp. black pepper
1 C. mushrooms, sliced

Mix all ingredients into the crock and mix well. Cook on low for 6+ hours. Serve over rice or pasta.

Paprikash Noodles

Paprikash Noodles

1/3 C. minced onion
1 tsp. hot paprika
3/4 tsp. salt
1 oz. light cream cheese (or fat free)
3/4 C. plain yogurt (use whole yogurt and not ff)
1/2 lb fettucine

To prepare sauce, spray a small saucepan with nonstick spray and set over medium heat. Add onion and cook until softened 3-4 minutes. Add paprika and 1/2 tsp. salt and cook stirring, until just fragrant, 30 seconds. Remove from heat and let onion mixture cool a few minutes. Stir in cream cheese until melted and smooth. Then stir in yogurt and remaining salt and blend well. Meanwhile, cook fettuccine according to package directions. Drain and toss with sauce in large serving bowl.

Yield: 4 servings
Calories: 207
Fat: 5g
Fiber: 2g

Island Beef

Island Beef

2 lb. beef top round steak — trimmed of fat
2 large onions, cut into 12 thin Wedges each
1 can unsweetened pineapple chunks — (20-ounce) juice reserved
1/2 C. beef broth
5 T. red wine vinegar
3/4 tsp. garlic powder
3/4 tsp. seasoned salt
3/4 tsp. imported sweet paprika
1/4 tsp. freshly ground black pepper
1 green bell pepper cut into l-inch squares
1 red bell pepper cut into l-inch squares
3 T. brown sugar
1 1/2 T. cornstarch
2 T. soy sauce
2 large tomatoes — cut into wedges

Cut the beef into thin strips diagonally across the grain. Add to a 31/2- or 4-quart electric slow cooker. Add the onions, pineapple juice, broth, 3 T. of the vinegar, the garlic powder, seasoned salt, paprika, and black pepper. Mix well. Cover and cook on the low heat setting 6 to 61/2 hours, or until the beef is just tender. Increase the heat setting to high. Stir in the green and red pepper squares and the brown sugar. Mix together the cornstarch, soy sauce, and remaining 2 T. vinegar. Stir into the cooker, blending well. Cook, covered, on high 45 to 60 minutes, stirring occasionally, until the sauce thickens slightly. Just before serving, stir in the tomato wedges and pineapple chunks.

Yield: 6-8 servings
Calories: 299 / 217
Fat: 5.8g / 4.25g
Fiber: 2.8g / 2.1g

Garden Vegetable Soup

Garden Vegetable Soup

2/3 C. sliced carrot
1/2 C. diced onion
2 garlic cloves, minced
3 C. fat-free broth (beef, chicken or veg)
1 1/2 C. diced green cabbage
1/2 C. green beans
1 T. tomato paste
1/2 tsp. dried basil
1/4 tsp. dried oregano
1/4 tsp. salt
1/2 C. diced zucchini

In large saucepan, sprayed with non-stick cooking spray, sauté the carrot, onion and garlic over low heat until softened, about 5 minutes. Add broth, cabbage, beans, tomato paste, basil, oregano and salt; Bring to a boil. Lower heat and simmer, covered, about 15 minutes or until beans are tender. Stir in zucchini and heat 3-4 minutes. Serve hot.

Yield: 2 Servings
Servign Size: 2 cups

Calories: 84
Fat: trace
Fiber: 4.8g

Flank Steak in Mushroom-Wine Sauce

Flank Steak in Mushroom-Wine Sauce

1lb. beef flank steak
1/4 cup red wine
1 T. soy sauce
1 clove garlic, minced
2 C. beef broth
1 T. ketchup or tomato paste
1 T. prepared mustard
1 small onion, finely chopped
3 T. cornstarch
1/4 cup of water
1/4 lb. fresh mushrooms

Place steak in crock. In a small bowl, combine wine, soy sauce, garlic, broth, ketchup, mustard and onion; pour mixture over steak. Cover and cook on low for 6 to 7 hours. Turn control to high. Dissolve cornstarch in water in a small bowl; stir into sauce in the crock. Add mushrooms Cover and cook on high for 20 to 30 minutes or until mushrooms are tender. Slice meat in thin strips.

Mint-Chocolate Icebox Cake

Mint-Chocolate Icebox Cake

1 1/2 c. all-purpose flour
1 T. instant coffee granules
1 1/2 tsp. baking soda
1 1/4 c. unsweetened cocoa
1 c. Prune Puree — divided
1/2 c. water
3/4 tsp. salt
1/4 tsp. peppermint extract
1 pound powdered sugar
3 eggs
3/4 c. boiling water
Vegetable cooking spray
2 c. frozen reduced-calorie whipped topping — thawed

Combine the first 3 ingredients in a bowl; stir well, and set aside. Combine cocoa, 2/3 C. Prune Puree, water, salt, peppermint extract, and sugar in a large bowl; beat at medium speed of a mixer until smooth. Reserve 3/4 C. cocoa mixture; add remaining 1/3 C. Prune Puree and eggs to remaining cocoa mixture in bowl. Beat at medium speed until smooth. Gradually add the flour mixture, beating at low speed until smooth. Stir in boiling water. Pour batter into a 13 x 9-inch baking pan coated with cooking spray, spreading evenly. Bake at 350 degrees for 35 minutes or until the cake springs back when touched lightly in center. Let cool completely in pan on a wire rack. Fold whipped topping into reserved 3/4 C. cocoa mixture; spread over cake. Cover and chill.

Yield: 16 servings
Calories: 237
Fat: 3g
Fiber: 3g

Greek-Style Spaghetti Squash

Greek-Style Spaghetti Squash

3 T. red wine vinegar
2 tsp. extra-virgin olive oil
1 tsp. dried oregano
1/4 tsp. black pepper
2 garlic cloves, minced
3 C. cooked spaghetti squash
2 C. chopped tomato
1 C. diced cucumber
1/2 C. (2 oz.) crumbled feta cheese
1/4 C. diced green bell pepper
1/4 C. diced red onion
2 T. chopped pitted kalamata olives
1 (15.5-oz.) can chickpeas (garbanzo beans), drained

Combine first 6 ingredients in a bowl; stir well with a whisk. Combine squash and remaining ingredients in a large bowl. Add vinegar mixture; toss well. Cover and chill.

Yield: 8 servings
Servign Size: 1 cup

Calories: 125
Fat: 4.1g
Fiber: 3.1g

Savory Tomato Tart

Savory Tomato Tart

1 T. extra virgin olive oil
1 lg. onion, sliced as thin as possible (2 c.)
Pastry for 9″ pie crust
4 oz. goat cheese, crumbled (1 c.)
2 tsp. coarsely chopped fresh thyme or 1/2 tsp. dried
3 med. tomatoes, cut into 1/4″ thick slices

Preheat oven to 450 degrees. In a skillet, heat oil over medium high heat. Add onion and cook, stirring often, until golden brown. Remove from heat. Lay pastry dough flat on an ungreased baking sheet. Spread onion evenly on top, leaving a 1″ border. Dot with goat cheese, sprinkle with thyme and some pepper. Place tomato slices on top overlapping slightly. Sprinkle with salt and pepper. Fold pastry over topping crimping the edges. Bake until crust is golden, 18 to 20 min.

Yield: 8 servings
Calories: 163
Fat: 9g
Fiber: 3g

Grecian Goddess Chops

Grecian Goddess Chops

1/4 C. olive oil
1/4 C. lemon juice
1/2 tsp. dry rosemary, crumbled
2 cloves garlic, minced
4 lean cut pork chops or tenderloin steaks, 1-1/2 inch thick
1 C. plain low-fat yogurt
1/2 tsp. oregano
1/4 tsp. garlic powder
1/2 cucumber, thinly sliced
2 T. scallion, sliced

Combine first 4 ingredients in a bowl. Pour over chops in a heavy plastic bag and seal. Marinate in refrigerator 4-24 hours. Combine next 5 ingredients and pepper to taste in a bowl. Stir well and refrigerate , covered, several hours to allow flavors to blend. Prepare covered grill with drip pan in center, banked by medium hot coals, or turn on broiler. Remove chops from marinade. Reserve marinade. Grill or broil chops 12-15 minutes, turning once, and basting occasionally with reserved marinade. Spoon yogurt sauce over grilled chops and serve remaining yogurt sauce on side.

Chicken Manicotti with Red Pepper Cream Sauce

Chicken Manicotti with Red Pepper Cream Sauce

12 manicotti or 18 conchiglioni (jumbo shells)
8-oz. package reduced-fat cream cheese (Neufchatel), cut up
3/4 C. fat-free milk
1/2 of a 7-oz. jar roasted red sweet peppers (about 1/2 C.), drained and chopped or one 4-oz. jar diced pimiento, drained
3 T. grated Parmesan cheese
9-oz. package (2 C.) frozen diced cooked chicken, thawed
10-oz. package frozen chopped broccoli, thawed and drained
2 T. thinly sliced green onion
1/4 tsp. ground black pepper

Cook pasta according to package directions. Rinse with cold water; drain well. For sauce: In a heavy small saucepan stir cream cheese and 1/4 C. of the milk over medium-low heat until smooth. Stir in remaining milk. Stir in sweet peppers or pimiento and Parmesan cheese; heat through. For filling:
In a large bowl stir together 3/4 C. of the sauce (set remaining sauce aside), the chicken, broccoli, onion, and black pepper. Using a small spoon, stuff each manicotti with about 1/4 C. of the filling or each conchiglioni with 2 to 3 T. filling. Place in a 3-quart rectangular baking dish. Bake, covered, in a 350º oven for 30 minutes or until heated through. To serve: Cook and stir remaining sauce over low heat until heated through. Place 2 manicotti or 3 shells on each serving plate. Spoon sauce over shells.

Yield: 6 servings
Serving Size: 2 manacotti or 3 shells w/sauce

Calories: 318
Fat: 14 g
Fiber: 1g

Gingered Pork

Gingered Pork

4 boneless pork sirloin chops
1 clove garlic, cut in half
White Pepper to taste
1/2 cup dry white wine or chicken stock
2 tsp. fresh ginger, grated
1 tsp. Oriental sesame oil
2 T. fresh parsley, minced

Rub pork chops with cut side of garlic. Heat a heavy saucepan over medium high heat until hot. Dry fry pork chops 8-10 minutes, turning occasionally, until pork is cooked throughout. (You can add a little stock or water and sauté the chops that way if you don’t have a good heavy pan. I use a well-seasoned cast iron pan and it works fine without the liquid though) Season with white pepper to taste. Transfer pork to a platter and keep warm. Stir wine or stock and ginger into skillet. Increase heat to high and boil 1 minute, stirring constantly, until mixture has reduced slightly. Remove from heat and stir in sesame oil. Serve pork with sauce and sprinkle with parsley.

Asparagus with Sesame-Ginger Sauce

Asparagus with Sesame-Ginger Sauce

1 T. soy sauce
1 T. rice vinegar
1 T. peanut oil
1 T. water
1 T. tahini (pureed sesame seeds)
1 tsp. chopped fresh ginger
1/2 tsp. chopped garlic
1 T. SPLENDA® Granular
Pinch red pepper flakes
48 medium-size asparagus spears trimmed, peeled and cleaned

In a food processor, combine everything except the asparagus and mix until thoroughly blended. Set aside. Cut the asparagus into two-inch pieces, on the diagonal. Half fill large skillet with water, cover and bring to a boil. Add the asparagus and simmer just until crisp-tender, approximately four to five minutes. Drain well but do not rinse. Transfer to serving bowl. Pour the sauce over the hot asparagus and toss to coat. Serve warm or at room temperature.

Yield: 7 servings
Serving Size: 2/3 cup

Calories: 70
Fat: 4g
Fiber: 3g

Florentine Pork in French Bread Boats

Florentine Pork in French Bread Boats

1 lb. pork tenderloins cut into 1/4 inch slices
3-1/2 T. non-fat Italian dressing
3/4 tsp. vegetable oil
1-1/4 tomatoes, seeded and diced
7 oz. fresh spinach, washed and trimmed
2 6-inch loaves French bread, split lengthwise in half
2-3/4 tsp. grated Parmesan cheese

Place pork in a plastic bag. Add dressing and turn to coat. Tie bag securely and marinate at least 15 minutes but no longer than 1-1/2 hours. Remove pork from marinade. Discard marinade. Heat oil in a heavy nonstick skillet over medium high heat. Sauté pork until browned on all sides. Pour off drippings. Add tomatoes and spinach. Cover tightly and cook 2-3 minutes or until spinach is wilted. Pour off liquid. Remove soft centers from bread to form boats. Spoon 1 C. pork mixture into each boat. Sprinkle each with cheese.

Linguine with Clams and Porcini Mushrooms

Linguine with Clams and Porcini Mushrooms

1 ounce dried porcini mushrooms
1/4 cup olive oil
10 cloves garlic, minced
1 tsp. dried red pepper flakes
36 fresh clams, cleaned
2 cups dry white wine
4 tomatoes, cubed
3 (8 ounce) jars clam juice
1 1/2 cups chopped fresh parsley
1 (16 ounce) package linguine pasta

Soak mushrooms 20 to 30 minutes in cold water to rehydrate. Dry, and coarsely chop. Heat oil in a medium saucepan over medium heat. Stir in mushrooms, garlic, and red pepper. Cook until browned. Stir in clams and white wine. As clams open, remove to a medium bowl, discarding those that remain closed. Mix tomatoes, clam juice, and parsley into the mushroom mixture. Simmer until slightly thickened, about 15 minutes. Bring a large pot of lightly salted water to a boil. Add linguine and cook for 8 to 10 minutes or until al dente; drain. Return clams to the broth mixture and cook until heated through. Thoroughly mix in cooked linguine just before serving.

Yield: 8 servings
Calories: 353
Fat: 8.7g
Fiber: 3.7g

Teriyaki Pork Tenderloin

Teriyaki Pork Tenderloin

Prepare a stir fry with 4 oz. lean pork tenderloin cut into thin strips, 1/2 medium onion sliced, 3/4 cup pea pods, 1 cup shredded bok choy, 1/2 cup shredded red cabbage, 1/4 cup bean sprouts, and 1/2 tsp. minced ginger root. Sprinkle with 1 T. low sodium soy sauce.

Fully Loaded Cheeseburger Soup

Fully Loaded Cheeseburger Soup

Fully Loaded Cheeseburger Soup

 

4 slices bacon, halved crosswise

1 large white onion, finely chopped

2 carrots, peeled and coarsely chopped

2 small potatoes, peeled and coarsely chopped

1 celery stalk, thinly sliced

Kosher salt and freshly ground black pepper

1 pound ground beef (90% lean)

3 cups chicken broth

2 teaspoons garlic powder

2 sesame burger buns, cut into 1-inch cubes

1 tablespoon extra-virgin olive oil

2 cups (8 ounces) shredded yellow Cheddar cheese

2 teaspoons Dijon mustard

For serving: ½ cup dill pickle chips (halved if large), sour cream (optional)

 

Preheat oven to 350.  Add the bacon to a large pot or Dutch oven. Cook over medium-high heat, flipping halfway through, until browned and crisp, 5 to 7 minutes. Transfer the bacon to a paper towel–lined plate, leaving the drippings in the pot. Measure out 2 tablespoons of the onion and set aside for garnish. Add the remaining onion to the pot along with the carrots, potatoes, and celery. Add a pinch of salt and cook, scraping up the browned bits and stirring just once or twice, until the vegetables are browned in spots, 3 to 5 minutes. Add the ground beef and 1 teaspoon each salt and pepper. Stir to combine with the vegetables, then press into an even layer that fills the pot (like one big patty!). Cook, undisturbed, until browned underneath, 6 to 8 minutes. Break up the beef into small pieces. Add the broth and garlic powder. Bring to a simmer over medium heat and cook, stirring occasionally, until the flavors have developed and the vegetables are tender, 20 to 25 minutes. While the soup simmers, toss the cubed buns with the olive oil on a sheet pan. Bake until the croutons are crisp and golden brown, 5 to 7 minutes. Remove the soup from the heat. Measure out ½ cup of the Cheddar and set aside for garnish. Stir the remaining 1½ cups cheese and all the mustard into the soup. Season to taste with salt and pepper. Crumble the bacon. Serve the soup topped with the bacon bits, reserved onion, reserved Cheddar, croutons, pickles, and sour cream (if using).

Dijon Pork Chops

Dijon Pork Chops

3 T. Dried Bread Crumbs
1 T. Parmesan Cheese
1 T. Chopped Fresh Parsley
1 tsp. stock or water
1/8 tsp. Pepper
2 Pork Loin Chops
2 tsp. Dijon Mustard

In shallow mixing bowl combine bread crumbs, cheese, parsley, oil and pepper. Mix well and set aside. Spread both sides of each pork chop thinly with mustard, then press into bread crumbs, coating both sides of both chops evenly and using all of mixture. Spray rack in broiling pan with nonstick cooking spray. Arrange chops on rack and broil 5-6 inches from heat, turning once, until cooked through and lightly browned, about 5 minutes per side.

Chili Baked Fries

Chili Baked Fries

4 large potatoes
2 tsp. butter Buds (made into a liquid)
2 tsp. chili powder

Cut potatoes into strips. Arrange on a baking sheet that has been sprayed with nonstick spray. Dip each strip into liquid butter buds or brush with butter buds mixture on potato. Sprinkle chili powder on top. Bake at 425 degrees for 15-20 minutes or until golden brown. Turn, bake another 15-20 minutes or until tender.

Makes 4 servings
Serving size 1 cup

Calories: 73 calories
Fat: 0g
Fiber: 3g

Cuban-Style Marinated Pork

Cuban-Style Marinated Pork

3 cloves garlic
1 T. orange zest, grated
1-1/2 tsp. dried oregano
6 whole black peppercorns
1 C. orange juice
2 lbs. boneless center pork loin roast
1/4 C. fresh lemon juice

Combine first 4 ingredients in a food processor or blender and blend until finely chopped. Add half the orange juice and process. Pierce pork all over with a sharp knife or fork. Place pork roast in a large Dutch oven or flameproof casserole dish. Rub garlic mixture over. Cover and marinate in refrigerator 1 hour. Preheat oven to 325°F. Pour remaining orange and lemon juice around pork. Cover Dutch oven, place in oven and roast 20 minutes per pound, basting occasionally. Transfer pork to a large baking pan. Set Dutch oven aside, reserving pan juices. Increase oven temperature to 400°F. Roast pork about 30 minutes, uncovered, until brown and thermometer inserted into center registers 160°F. Remove from oven, tent loosely with foil and let stand 10 minutes. Place Dutch oven with pan juices over medium high heat and bring to a boil. Simmer 5-7 minutes until liquid is reduced by about one half. Slice pork roast across the grain and serve immediately with sauce

The Greenhouse Bran Muffins

The Greenhouse Bran Muffins

1 C. shreds of wheat bran cereal (all bran, etc)
1/2 C. raisins
1/3 C. boiling water
3/4 C. low-fat buttermilk
1/3 C. molasses
2 T. vegetable oil
1 large egg lightly beaten
1/2 C. all-purpose flour
1/2 C. whole wheat flour
1 1/2 tsp. baking soda
1 1/2 tsp. ground cinnamon
1/8 tsp. salt
1/8 tsp. ground ginger
1/8 tsp. ground cloves
cooking spray

Preheat oven to 350 degrees F. 2. Combine first 3 ingredients in a bowl; stir well. Let stand 5 minutes. Stir in buttermilk and next 3 ingredients; set aside. 3. Combine flours and next 5 ingredients in a bowl; make a well in center of mixture. Add cereal mixture to flour mixture; stirring just until moist. 4. Divide batter evenly among 12 muffin C. coated with cooking spray. Bake at 350 degrees for 20 minutes or until muffins spring back when touched lightly in center. Remove from pan immediately; place on a wire rack.

Yield: 1 dozen (serving size: 1 muffin).
Calories: 129
Fat: 3.4g
Fiber: 3.5g

Applesauce-Stuffed Tenderloin

Applesauce-Stuffed Tenderloin

1 1lb. pork tenderloin
2 T. apple cider
1/3 cup chunky applesauce (sugar free)
1/8 tsp. fennel seed, finely crushed
toothpicks

Using a sharp knife, form a pocket in tenderloin by cutting a lengthwise slit down center of each almost to, but not through, bottom of the meat. Place in a glass baking dish. Sprinkle apple juice in pocket and over tenderloin. Cover dish and marinate about 1 hour. Preheat oven to 375°F. Combine remaining ingredients and pepper to taste in a bowl and blend well. Spoon mixture into pocket in tenderloin. Secure stuffed pocket with toothpicks. Transfer tenderloin into shallow nonstick baking pan. Roast about 30 minutes. Let stand 5-10 minutes before slicing.

Pierogies in Pepper-Shallot Sauce

Pierogies in Pepper-Shallot Sauce

1 can (28 oz) crushed tomatoes
1 shallot, thinly sliced
1 c chopped sweet green peppers
1/2 tsp olive oil
1/2 tsp red wine vinegar
1/2 tsp Italian herb seasoning
1/2 tsp black pepper

1 lb potato-filled pierogies, fresh or frozen

Combine all ingredients except pierogies in crockpot. Cover and cook on LOW for 5 to 9 hours or on HIGH for 3 1/2 to 5 hours. Add pierogies (If frozen, thaw before adding to sauce). Cover and cook for 1 hour.

Yield: 6 servings
Calories: 179
Fat: 2.1g
Fiber: 4.2g

Herb & Orange Pork

Herb & Orange Pork

2 tsp. ground cumin
1 tsp. dried thyme
1 tsp. dried rubbed sage
1 tsp. ground cinnamon
1/4 tsp. garlic powder
2 (1-pound) pork tenderloins
1/4 C. orange marmalade
Cooking Spray

Preheat oven to 425`. Combine the first 5 ingredients in a shallow dish. Trim the fat from pork. Brush pork with orange marmalade, and roll each tenderloin in spice mixture. Place the pork on a broiler pan coated with cooking spray. Insert a meat thermometer into the thickest part of pork. Bake pork at 450` for 25 minutes or until the thermometer registers 160` (slightly pink). Cover pork and let stand 10 minutes before slicing.

Southwestern-Style Pierogies

Southwestern-Style Pierogies

12 Potato and cheddar cheese pierogies
Non-stick cooking spray
1/2 C. Red onion, chopped
2 cloves Garlic, minced
2 C. Canned black beans, drained
Black pepper to taste
1 T Ground cumin
1/2 C. Fresh cilantro leaves, chopped

Thaw frozen pierogies in boiling water for 5 minutes, uncovered. Drain and set aside. In skillet coated with cooking spray, cook onion and garlic until tender. In saucepan, warm beans, onion, garlic pepper and cumin. Arrange pierogies on a plate and top with black bean mixture. Sprinkle with chopped cilantro.

Yield: 4 servings
Calories: 311
Fat: 4g
Fiber: 8g

Herbed Pork Chops

Herbed Pork Chops

Lean cut pork chops or steak, cut thin, trimmed of fat
2 T. lemon juice
2 T. parsley, chopped
1/2 tsp. rosemary, crumbled
1/2 tsp. thyme, crumbled

Prepare broiler or grill. Brush chops with lemon juice. Combine remaining ingredients and pepper to taste in a bowl and mix well. Rub herb mixture on both sides of chops. Broil or grill until done, turning occasionally.

Note: The herbs don’t really stay on very well. They give a good flavor if you rub them in pretty hard, but expect herbs to fall off while you grill or broil. Simple dish to make, but not earth shatteringly good.