Shrimp Fried Rice

Shrimp Fried Rice

2 T. fat-free, less-sodium chicken broth
2 T. rice wine or sake
1 T. low-sodium soy sauce
1 tsp. dark sesame oil
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
2 T. vegetable oil
2 large eggs, lightly beaten
2 cups chopped green onions
1 T. minced peeled fresh ginger
5 cups cooked long-grain rice, chilled
1 pound medium shrimp, cooked, peeled, and coarsely chopped
1 (10-ounce) package frozen green peas, thawed

Fried rice is an extremely versatile dish that can be made with all kinds of meat, seafood, and vegetables. In this and other fried-rice recipes, the cooked rice must be chilled to prevent its grains from sticking. To chill, spread the cooked rice on a jelly-roll pan; cover and refrigerate 8 hours or overnight. Combine first 6 ingredients in a bowl; set aside. Heat vegetable oil in a wok or large nonstick skillet over medium-high heat. Add eggs; stir-fry 30 seconds or until soft-scrambled. Add onions and ginger; stir-fry 1 minute. Add rice, shrimp, and peas; stir-fry 3 minutes or until thoroughly heated. Add broth mixture. Toss gently to coat.

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

Calories: 380
Fat: 7.9g
FIber: 1.7g

Sweet Potato and Turnip Swirl

Sweet Potato and Turnip Swirl

1/2 lb. turnips, peeled and cubed
2 sweet potatoes, peeled and cubed
1 tsp. minced fresh ginger root
1 T. reduced fat margarine
1 pkg. Artificial Sweetener
2 tsp. orange zest

In a medium saucepan over medium high heat, cover the turnips and sweet potatoes with enough water to cover. Bring to a boil and cook until soft, about 15 to 20 minutes. Drain; transfer to a food processor and puree. In a saucepan over medium heat, combine the ginger, margarine, sugar, and orange peel. Allow margarine to melt and mix ingredients together well. Add the puree and swirl together. Serve warm.

Sage Pesto-Rubbed Roast Chicken

Sage Pesto-Rubbed Roast Chicken

Pesto:
1/3 C. chopped fresh parsley
1/4 C. chopped fresh sage
1/3 C. fat-free, less-sodium chicken broth
2 T. chopped walnuts, toasted
1 tsp. extravirgin olive oil
1/2 tsp. salt
3 garlic cloves, peeled

Chicken:
1 (7-lb.) roasting chicken
Cooking spray

Preheat oven to 450°. To prepare pesto, combine first 7 ingredients in a blender or food processor; process until smooth. To prepare chicken, remove and discard giblets and neck from chicken. Rinse chicken with cold water; pat dry. Trim excess fat. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat. Rub pesto under loosened skin and over breast and drumsticks. Lift wing tips up and over back; tuck under chicken. Place chicken, breast side up, on a broiler pan coated with cooking spray; bake at 450° for 30 minutes. Reduce oven temperature to 350° (do not remove chicken from oven); bake an additional 1 1/2 hours or until a thermometer registers 180°. Let stand 10 minutes. Discard skin.

Yield: 6 servings
Serving size: about 5 oz.

Calories: 298
Fat: 12.9g
Fiber: 0g

Scalloped Potato with Cheese

Scalloped Potato with Cheese

1 garlic clove, halved
Butter-flavored cooking spray
6 medium peeled red potatoes, cut into 1/8-inch-thick slices
2 T. margarine, melted
1/2 tsp. salt
1/8 tsp. pepper
1/2 cup (2 oz.) shredded Gruyere cheese
1 cup skim milk

This recipe is versatile in every way: use cheddar, Swiss, or provolone cheese, russet potatoes in place of red, and whatever kind of milk you have on hand. Pair it with roasted chicken or pork. Preheat oven to 425. Rub an 11 x 7-inch baking dish with cut sides of garlic halves; discard garlic. Coat dish with cooking spray. Arrange half of potato slices in dish; drizzle with 1 T. margarine. Sprinkle with 1/4 tsp. salt and half of pepper; top with 1/4 cup cheese. Repeat layers with remaining ingredients. Bring milk to a boil over low heat in a small saucepan; pour over potato mixture. Bake, uncovered, at 425&176; for 40 minutes or until potatoes are tender.

Yield: 7 servings
Serving size: 1 cup

Calories: 228
Fat: 6.7 g
Fiber: 3.2 g

Whole Wheat Irish Soda Bread

Whole Wheat Irish Soda Bread

4 C. Whole Wheat Flour
2 C. All Purpose Flour
1 tsp. Baking Soda
1/2 tsp. Sugar
1 C. Skim Milk
1 tsp. Lemon Juice

Mix milk and lemon. Combine dry ingredients. Add milk and lemon mixture (buttermilk may be used instead). On floured board knead dough for no more than a minute. Shape dough into a circle with a height of about two inches. Place on lightly oiled baking sheet. With (sharp) floured knife, cut an X nearly halfway through the dough. Bake about 40 minutes in 400F degrees degree oven. Dough should sound hollow when tapped with knuckles or handle of spoon. Place loaf on wire rack and let rest at least an hour before slicing.

Peppercorn-Crusted Filet Mignon with Port Jus

Peppercorn-Crusted Filet Mignon with Port Jus

2 tsp. cracked black pepper
4 (4-oz.) beef tenderloin steaks, trimmed (1 inch thick)
1/4 tsp. salt
1/2 C. port or other sweet red wine
1/2 C. fat-free less-sodium beef broth
1 T. chilled butter, cut into small pieces

Heat a cast-iron skillet over medium-high heat. Rub pepper evenly over the steaks. Sprinkle salt over bottom of pan. Add steaks to pan; cook 2 minutes on each side or until browned. Remove steaks from pan; set aside. Stir in port and broth, scraping pan to loosen browned bits. Reduce heat to medium. Return steaks to pan; cook 2 minutes on each side or until desired degree of doneness. Remove steaks from pan. Reduce liquid to 1/4 C.. Remove pan from heat. Add butter to pan; stir with a whisk until melted. Drizzle sauce over steaks.

Yield: 4 servings
Serving size: 1 steak and 1 T. jus

Calories: 257
Fat: 12g
Fiber: 0g

Scalloped Garlic Potatoes

Scalloped Garlic Potatoes

4 whole heads Garlic
2 tsp. Olive Oil
2 1/3 C. minced Shallots (about 15 medium)
2 T. Balsamic Vinegar
2 1/2 C. 2% milk
2 T. Flour
2 T. chopped Thyme
Pepper
2 lb. Yukon Gold Potatoes, sliced thin
1/2 C. grated Pecorino Romano Cheese

Preheat oven to 350. Remove white papery skins from outside garlic heads, but do not separate or peel cloves. Wrap each head separately in foil and bake at 350 for 1 hour; allow to cool 10 minutes. Separate cloves and squeeze to extract pulp (you should have about 1/4 C.) and discard skins. Turn oven up to 375. Heat oil in a large nonstick skillet over medium-high heat. Add shallots, sauté 3 minutes or until softened. Stir in vinegar and cook until liquid is almost evaporated, about a minute. Remove from heat. Place garlic, milk, flour, thyme and pepper in a food processor and blend until smooth. Arrange 1/3 of potatoes in a 13×9” dish coating with cooking spray. Spread half the shallots over the potatoes; repeat with remaining potatoes and shallots, ending with potatoes. Pour milk mixture evenly over potatoes. Cover with foil and bake for 30 minutes. Uncover and bake an additional 30 minutes. Sprinkle with cheese and bake 15 minutes, or until cheese is golden. Allow to stand 10 minutes before serving.

Serving Size: 1 C.

Calories: 163
Fat: 4.7g
Fiber: 3.5g

Curried Cauliflower Soup with Parsley Cream

Curried Cauliflower Soup with Parsley Cream

1/2 T. olive oil
1/2 cup finely chopped celery
1 large onion, chopped
1 small Russet potato
1/2 tsp. curry powder
salt to taste
freshly ground black or white pepper
1 bay leaf
about 1 quart low-sodium chicken broth or vegetable broth
5 C. cauliflower florets
1/4 cup chopped, fresh parsley
3 T. non-fat sour cream

Heat the olive oil in a saucepan over low-medium heat. Add the celery, onion and curry powder, season lightly with salt and pepper, and cook for 10 minutes. Peel and slice the potato and add it to the pot. Add the bay leaf and broth and bring to a boil quickly over high heat. Lower the heat and simmer until the vegetables are completely tender, about 15 minutes. Add the cauliflower and simmer until just tender, about 5 to 7 minutes. Blend the parsley and sour cream together and set aside. Remove the bay leaf and puree the soup in a blender. Strain and adjust the salt and pepper. Serve the soup in bowls with a dollop of parsley cream.

Serving Size: 1.5 C.

Calories 92
Fiber 4g

Creamy Parmesan Orzo

Creamy Parmesan Orzo

1 T. butter
1 C. orzo
1 1/4 C. fat-free, less-sodium chicken broth
1 1/4 C. water
1/4 C. (1 oz.) grated fresh Parmesan cheese
2 T. chopped fresh basil
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
4 tsp. pine nuts, toasted

Heat butter in a medium saucepan over medium heat. Add orzo, and cook 3 minutes, stirring constantly. Stir in broth and water; bring to a boil. Reduce heat, and simmer until liquid is absorbed and orzo is done (about 15 minutes). Remove from heat; stir in cheese, basil, salt, and pepper. Sprinkle with the pine nuts. Serve immediately.

Yield: 4 servings
Serving size: 1/2 C.

Calories: 236
Fat: 6.4g
Fiber: 1.7g

Savory Onion Tart

Savory Onion Tart

1/2 tsp. dry yeast
1/2 tsp. sugar
3/4 C. warm water (100 to 110 degrees)
2-1/4 C. all-purpose flour, divided
1 tsp. kosher or sea salt, divided
Cooking spray
1-1/2 tsp. olive oil
6 C. thinly sliced onion
2 T. half-and-half
1-1/2 T. chopped fresh thyme, divided
1/4 tsp. black pepper

Dissolve yeast and sugar in warm water in a large bowl; let stand 5 minutes. Lightly spoon flour into dry measuring C., and level with a knife. Stir in 2 C. flour and 1/2 tsp. salt until smooth. Turn dough out onto a floured surface. Knead until smooth and elastic (about 5 minutes), and add enough of remaining flour, 1 T. at a time, to prevent dough from sticking to hands (dough will feel tacky). Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85 degrees), free from drafts, 1 hour or until doubled in size. (Press two fingers into dough. If an indentation remains, the dough has risen enough.) Punch the dough down; cover and let rest for 5 minutes. Roll the dough into a 12-inch circle on a floured surface. Fit dough into a 10-inch round removable-bottom tart pan. Press dough against bottom and sides of pan. Preheat oven to 425 degrees. Heat oil a large nonstick skillet over medium heat. Add the onion; cover and cook 20 minutes or until golden brown, stirring frequently. Remove from heat; stir in 1/2 tsp. salt, half-and-half, and 1 T. thyme. Spread mixture over dough in pan. Bake at 425 degrees for 25 minutes or until crust is golden brown. Sprinkle with 1-1/2 tsp. thyme and pepper. Let stand 5 minutes. Cut into 6 wedges.

Yield: 6 servings

Calories: 238
Fat: 2.7g
Fiber: 3.7g

Little Neck Clams with Tomatoes over Pasta

Little Neck Clams with Tomatoes over Pasta

2 pounds little neck clams, whole
1 T. minced garlic
1 pound angel hair pasta
2 cups chopped tomatoes, canned or fresh
1/2 cup chopped Italian parsley
freshly ground black pepper

Wash the clams. Place them, with just the water that clings to them, in a covered pot over high heat until they just open, about 4 to 6 minutes. Remove from the heat and set aside. Meanwhile, bring a gallon of well-salted water to a boil. Remove the open clams from the pot and reserve the juice. Heat the reserved clam juice over medium-high heat and reduce the quantity by half. Add the pasta to the boiling water. Add the tomatoes to the clam juice and simmer. Season with salt and pepper. Add the parsley. Cook the pasta until it is al dente, about 6 to 8 minutes. In a large bowl, toss the pasta with the tomato mixture and arrange the clams. Serve immediately.

Yield: 4 Servings
Serving Size: 1/4 pound of pasta with clams and tomatoes

Calories 273
Fiber 4g

Chive Green Beans

Chive Green Beans

1 lb. fresh green beans, trimmed (or steamed baby carrots or asparagus)
1 T. chopped fresh chives
1 T. chopped fresh parsley
2 tsp. butter
1/2 tsp. stone-ground mustard
1/4 tsp. salt
1/8 tsp. pepper

Steam green beans, covered, 5 minutes or until crisp-tender. Remove from steamer; toss with remaining ingredients.

Yield: 4 servings
Serving size: 3/4 C.

Calories: 53
Fat: 1.9g
Fiber: 4.2g

Roasted Pepper Tarts

Roasted Pepper Tarts

3 red peppers
6 sheets phyllo pastry (30cm x 20cm)
1 egg white, beaten
handful of fresh basil leaves
1 tsp. vegetable bouillon stock powder
2 T. tomato passata
salt and freshly ground black pepper
3 black olives to garnish

Preheat the oven to 375 degrees. Cut the peppers in half, remove the seeds and place face down on non-stick baking sheet. Roast in the top of the oven for 20–30 minutes until soft. Remove from the oven and place inside a plastic food bag. Seal the bag and leave to cool. Peel the cooled peppers and roughly chop. Take 6 non-stick individual tartlet tins, 10cm in diameter. In each tin, place 6 individual pastry squares in layers, placing the squares at slight angles to each other and brushing with beaten egg white in between each layer. Bake in the oven for 8–10 minutes until crisp and golden. Allow to cool. To make the filling, in a mixing bowl combine the chopped peppers with the remaining ingredients, except the olives, and season well. Spoon the mixture into the baked shells and return to the oven to warm through. Garnish each tart with half a black olive. Serve warm with a variety of freshly prepared salads.

Steamed Sole in Cabbage

Steamed Sole in Cabbage

1 lb. fresh or frozen sole or other fish fillets
8 medium cabbage leaves
3/4 C. shredded cabbage
1/2 C. shredded zucchini
1/3 C. finely chopped onion
1/4 C. shredded carrot
1/4 tsp. herb of choice
1/8 tsp. pepper

Thaw fish, if frozen. Cut fish into 8 portions. Trim the large center vein from each cabbage leaf, keeping leaf in one piece. Rinse leaves and place in a 12×71/2×2-inch baking dish. Cover with vented clear plastic wrap. Cook on 100% power (high) in microwave for 3 to 5 minutes or till tender. In a 1-quart casserole stir together the shredded cabbage, zucchini, onion, and carrot. Cook, covered, on high 3 to 5 minutes or till tender, stirring once. Drain. Stir in seasonings. Spoon some of the vegetable mixture atop the center of each piece of fish. Bring the ends of the fish up around the filling. Place fish roll near one end of a cabbage leaf. Fold in two sides of the leaf, and then roll up beginning from an unfolded end. Secure with toothpicks, if necessary. Place the fillets, seam side down, into the baking dish. Repeat with the remaining fish and cabbage leaves. Cook, covered, in microwave, on high 4 to 6 minutes or till fish flakes easily with a fork, giving dish a half-turn once.

Hot Corned Beef-Potato Hash

Hot Corned Beef-Potato Hash

8 oz. thinly sliced lean deli corned beef
1 lb. small red potatoes (about 8 potatoes), thinly sliced
1 C. thinly sliced leek (about 1 medium)
1 (10-oz.) bag angel hair slaw
1 T. vegetable oil
6 T. red wine vinegar
2 tsp. spicy brown mustard
1 tsp. sugar
1/2 tsp. salt
1/2 tsp. garlic powder
1/2 tsp. pepper

Cut corned beef slices crosswise into thin strips; set aside. Place potatoes in a large saucepan. Cover with water; bring to a boil. Cook 5 minutes. Add leek; cook an additional 2 minutes. Drain well. Combine potato mixture and slaw in a bowl; toss well. Set aside. Heat oil in a large nonstick skillet over medium heat. Add corned beef; sauté 2 minutes. Add vinegar and next 5 ingredients (vinegar through pepper); cook 1 minute, stirring frequently. Pour vinaigrette over potato mixture; toss until well-blended and wilted. Serve immediately.

Yield: 4 servings
Serving size: 2 C.

Calories: 218
Fat: 5.9g
Fiber: 4.2g

Pesto Potato Bake

Pesto Potato Bake

1 T. slivered almonds, toasted
2 garlic cloves
1 C. basil leaves
1 C. parsley sprigs
2 T. fat-free, less-sodium chicken broth
2 T. (1/2 ounce) finely grated fresh Romano cheese
2 T. lemon juice
4 tsp. olive oil, divided
1/2 tsp. salt
Cooking spray
6 C. (1/8-inch-thick) sliced red potatoes (about 2 pounds), divided
2 T. (1/2 ounce) finely grated fresh Romano cheese, divided
1/2 C. fat-free, less-sodium chicken broth

Preheat oven to 425 degrees. Drop the almonds and garlic through food chute with food processor on, and process until minced. Add basil and parsley; process until finely chopped. Add 2 T. broth, 2 T. cheese, lemon juice, 2 tsp. oil, and salt; process until smooth. Spread 2 tsp. oil in an 11 x 7-inch baking dish coated with cooking spray. Arrange 2 C. potatoes in bottom of baking dish; spread 3 T. basil mixture over potatoes, and sprinkle with 2 tsp. cheese. Repeat the procedure with 2 C. potatoes, 3 T. basil mixture, and 2 tsp. cheese. Top with 2 C. potatoes. Microwave 1/2 C. broth at high 1-1/2 minutes or until very hot. Pour over potatoes; spread remaining basil mixture over potatoes. Cover with foil; bake at 425 degrees for 45 minutes. Uncover; sprinkle with 2 tsp. cheese, and bake an additional 15 minutes or until tender.

Yield: 6 servings
Serving size: 3/4 C.

Calories: 175
Fat: 5.3 g
Fiber: 3.3 g

West Indian Grilled Snapper & Caper Sauce

West Indian Grilled Snapper & Caper Sauce

1/4 cup fresh lime juice
1 tsp. fresh or 1/4 tsp. dried thyme
1 tsp. black pepper
3 garlic cloves, chopped
1 to 2 Scotch bonnet or habanero peppers, minced
4 (6-ounce) red snapper or other firm white fish fillets
2 T. chopped fresh cilantro
2 T. fresh lime juice
2 T. water
2 T. extra-virgin olive oil
1 T. capers
1 T. red wine vinegar
1-1/2 tsp. minced Scotch bonnet or habanero pepper
1/4 tsp. freshly ground black pepper
1 garlic clove, chopped
1 large shallot, chopped
Cooking spray

To prepare marinade, place first 5 ingredients in a blender; process until smooth. Combine marinade and fish in a large zip-top plastic bag; seal. Marinate in refrigerator 2 to 4 hours, turning bag occasionally. Prepare grill. To prepare caper sauce, place cilantro and next 9 ingredients (cilantro through shallot) in a blender or food processor; process until smooth. Remove fish from marinade, discard marinade. Place fish on grill rack coated with cooking spray; grill 3 minutes on each side or until fish flakes easily when tested with a fork. Serve with caper sauce.

Crisp Potato Hash Browns

Crisp Potato Hash Browns

4 C. shredded peeled baking potato (about 1 1/4 lb.)
1/4 C. thinly sliced green onions
1/4 C. chopped green bell pepper
2 T. cornstarch
1/4 tsp. salt
1/4 tsp. black pepper
1/4 tsp. onion powder
Cooking spray

Preheat oven to 475°. Place potato in a large bowl, and cover with cold water. Let stand 5 minutes. Drain and rinse potato. Dry thoroughly in a salad spinner, or pat dry with paper towels. Combine potato, onions, and bell pepper in bowl. Add the cornstarch, salt, black pepper, and onion powder; toss well to coat. Line a baking sheet with nonstick aluminum foil; coat thoroughly with cooking spray. Place a 3-inch biscuit cutter on prepared baking sheet. Fill biscuit cutter with 1/2 C. potato mixture (do not pack). Carefully remove cutter, leaving potato patties intact. Repeat the procedure with remaining potato mixture. Coat tops of potato patties with cooking spray. Bake at 475° for 20 minutes. Turn and bake for an additional 15 minutes or until golden brown.

Yield: 8 servings
Serving size: 1 hash brown

Calories: 97
Fat: 0.7g
Fiber: 1.7g

Pine Nut & Rice Pilaf

Pine Nut & Rice Pilaf

2 tsp. olive oil
1-1/2 cups chopped onion
4 garlic cloves, minced
5 cups hot cooked rice
1/3 cup chopped fresh basil
1/3 cup pine nuts, toasted
1/2 tsp. salt
1/4 tsp. pepper
Basil sprig (optional)

Heat olive oil in a large nonstick skillet over medium heat. Add onion and garlic, and sauté 3 minutes or until tender. Combine onion mixture, rice, and remaining ingredients in a bowl; toss well. Garnish with a basil sprig, if desired.

Yield: 6 servings
Serving size: 1 cup

Calories: 289
Fat: 9.3 g
FIber: 2.2 g

Tandoori Style Scallops

Tandoori Style Scallops

3/4 C. plain low-fat yogurt
3 T. lime juice — or lemon juice
1 clove garlic — minced
1/2 tsp. ground ginger
1/4 tsp. ground cumin
1/4 tsp. turmeric
1/4 tsp. curry powder
1 lb. large sea scallops
1 tsp. vegetable oil
Paprika — to taste

In a non-metallic bowl, combine all ingredients except oil and paprika. Mix well to coat scallops evenly. Cover and refrigerate at least 2 hours. (Turn scallops occasionally.) Preheat broiler or start barbecue. Thread scallops on skewers and brush lightly with oil. Sprinkle with paprika. Broil or barbecue about 4 inches from heat source in preheated grill, turning frequently, about 8 to 10 minutes.

Moroccan Chicken with Green Olives

Moroccan Chicken with Green Olives

1 tsp. ground coriander
1/2 tsp. dried mint flakes
1/2 tsp. ground cinnamon
1/4 tsp. salt
1/4 tsp. black pepper
4 (4-oz.) skinned, boned chicken breast halves
2 tsp. olive oil, divided
2 C. sliced onion
1 C. fat-free, less-sodium chicken broth
1 (6-oz.) can thawed orange juice concentrate, undiluted
10 green olives, sliced

Combine the first 5 ingredients; rub chicken with spice mixture. Heat 1 tsp. oil in a large nonstick skillet over medium-high heat; add chicken. Cook 2 minutes on each side, and set aside. Heat 1 tsp. olive oil in pan. Add sliced onion, and cook for 8 minutes or until golden. Stir in chicken broth, orange juice concentrate, and olives; bring to a boil. Return chicken to pan; reduce heat, and simmer mixture for 15 minutes or until chicken is done.

Yield: 4 servings
Serving size: 1 chicken breast half and 1/2 C. sauce

Calories: 253
Fat: 4.7g
Fiber: 2g

Onion Bread Pudding

Onion Bread Pudding

1 Vidalia or other sweet onion, cut into 1/4-inch slices
2 cups 2 percent reduced-fat milk
1/2 tsp. salt
1/2 tsp. dried thyme
1/8 tsp. freshly ground black pepper
2 large eggs, lightly beaten
8 cups cubed French bread (about 8 oz.)
3/4 cup (3 oz.) shredded Gruyere or Swiss cheese, divided
Cooking spray

Preheat oven to 425 degrees. Heat a large nonstick skillet over medium-high heat. Add onion slices (keep slices intact); cook 3 minutes on each side or until browned. Combine milk, salt, thyme, pepper, and eggs in a large bowl, stirring with a whisk. Add the bread cubes and 1/2 cup cheese; toss mixture well. Place the bread mixture in an 8-inch square baking dish coated with cooking spray. Arrange onion slices on top of bread mixture. Sprinkle with 1/4 cup cheese. Bake at 425 degrees 25 minutes or until set and golden.

Yield: 4 servings
Serving size: about 1 1/2 cups

Calories: 364
Fat: 12.2g
Fiber: 3.4g

Steamed Dill Fillet

Steamed Dill Fillet

1 lb. Fish Fillet
1 C. Fish Stock
1/2 C. White Wine
1 Shallot, minced
1 Lemon
Fresh Dill Sprigs
Pepper
Lettuce Leaves

In bottom of steamer pot pour in stock, wine, and juice from half the lemon. Add the shallots and dill springs. Bring this to a simmer. Place a few lettuce leaves in the steamer basket, and lay fish on top. Sprinkle with pepper and add 1-2 dill springs. Place over the simmering liquid and cover. Allow to steam for 5-10 minutes until the fish is done. Remove from heat and allow to cool, covered. Serve at room temperature, or chill in refrigerator until cold.

Lemony Asparagus-Mushroom Stir-Fry

Lemony Asparagus-Mushroom Stir-Fry

2 tsp. olive oil
2 C. (1 1/2-inch) diagonally cut asparagus
2 C. sliced mushrooms
1 C. snow peas, trimmed and diagonally cut
1 garlic clove, minced
1/3 C. finely chopped fresh parsley
1 1/2 tsp. grated lemon rind
1/4 tsp. kosher salt
1/8 tsp. coarsely ground black pepper

Heat oil in a large nonstick skillet over medium-high heat. Add asparagus, mushrooms, and snow peas; sauté 7 minutes or until vegetables are tender. Add garlic; sauté 1 minute. Combine parsley and remaining ingredients. Sprinkle over the vegetables. Serve immediately.

Yield: 4 servings
Serving size: 1/2 C.

Calories: 55
Fat: 2.7g
Fiber: 2.5g

Oatmeal & Whole Wheat Quick Bread

Oatmeal & Whole Wheat Quick Bread

1 C. Rolled Oats
1 C. Whole Wheat Flour
2 tsp. Baking Powder
1/2 tsp. Salt
1 1/2 T. Honey
1 T. Olive Oil
1 C. Skim Milk

Preheat oven to 450 degrees F (230 degrees C). Grind oatmeal in a food processor or blender. In a large bowl, combine oatmeal, flour, baking powder and salt. In a separate bowl, dissolve honey in oil then stir in the milk. Combine both mixtures and stir until soft dough is formed. Form the dough into a ball and place on a lightly oiled baking sheet. Bake in preheated oven for about 20 minutes, or until bottom of loaf sounds hollow when tapped.

Spicy Clams in White Wine

Spicy Clams in White Wine

1 T. Extra Virgin Olive Oil
4 cloves garlic, minced
3 shallots, finely chopped
3/4 C. dry white wine
1/2 tsp dried oregano
1/2 tsp red pepper flakes
24 littleneck clams
2 T. chopped fresh parsley

In a large skillet, heat oil over medium heat. Add garlic and shallots and cook 2 minutes stirring frequently, until the shallots are tender. Add wine, oregano, red pepper flakes, and salt. Bring to a boil and cook for 1 minute. Add clams to the skillet, cover, and cook 4 minutes just until the clams open up. With a slotted spoon, transfer the clams to 4 shallow soup bowls, discarding any clams that have not opened. Stir the parsley into the skillet and spoon the sauce over the clams.

Sesame Tofu Stir-Fry over Rice

Sesame Tofu Stir-Fry over Rice

1 T. sesame seeds
1 T. black sesame seeds
1/2 tsp. salt, divided
1 (1-lb.) package firm or extrafirm tofu, drained and cut into 1-inch cubes
2 tsp. peanut oil
2 tsp. dark sesame oil
Cooking spray
4 C. thinly sliced shiitake mushroom caps (about 3/4 lb.)
3 C. (2-inch) slices asparagus (about 1 lb.)
1/4 C. thinly sliced green onions
1/2 C. fat-free, less-sodium chicken broth
2 T. hoisin sauce
1 1/2 T. low-sodium soy sauce
1 tsp. cornstarch
1 tsp. chili garlic sauce (such as Lee Kum Kee)
2 C. cooked long-grain brown rice

Combine sesame seeds and 1/4 tsp. salt in a large bowl. Add the tofu cubes; toss gently to coat. Combine oils in a large nonstick skillet over medium-high heat. Add tofu; stir-fry 5 minutes or until tofu is golden. Remove tofu from pan; keep warm. Return pan to heat; coat with cooking spray. Add mushrooms; stir-fry 3 minutes or until mushrooms begin to brown. Add asparagus; stir-fry 4 minutes or until asparagus is crisp-tender. Reduce heat to medium; stir in green onions. Combine broth and next 4 ingredients (broth through garlic sauce). Add broth mixture to pan; remove from heat (sauce will thicken). Add tofu and remaining 1/4 tsp. salt; toss gently to combine. Serve over rice.

Yield: 4 servings
Sserving size: 1/2 C. rice and 1 1/2 C. mushroom mixture

Calories: 423
Fat: 18g
Fiber: 8.5g

Noodle Kugel with Mushrooms

Noodle Kugel with Mushrooms

8oz. Wide Egg Noodles
2 tsp. Olive Oil
1 Onion, finely chopped
8oz. sliced Mushrooms
3 lg. Eggs
1/2 C. Cottage Cheese
1 T. sherry
1/2 tsp. Thyme
1/2 C. chopped Walnuts

Preheat oven to 375 degrees and prepare a 9 x 13 baking dish with cooking spray. Cook the noodles according to package directions. Drain and place in a bowl and keep warm. Heat the oil in a large non-stick skillet; add the onion and mushrooms. Sauté until the onion is tender and the mushrooms have released and reabsorbed their juices, about 8 minutes; remove from heat and set aside. Combine eggs, cottage cheese, sherry, and thyme in food processor and pulse until smooth. Add both onion and egg mixture to the noodles and toss. Spread in the baking dish, sprinkle evenly with walnuts, and cover with foil. Bake for 15 minutes, remove the foil, and bake until the noodles are lightly browned around the edges, about 15 minutes more.

Serving Size: 1 1/2 C.

Calories: 276
Fat: 12g
Fiber: 2g

Scallops in White Wine

Scallops in White Wine

1/2 lb. Scallops
1 C. White Wine
1 T. Fresh Basil, rolled into cigar shape, then sliced across thinly to make shreds
1 T. Fresh Oregano, chopped
2-3 Cloves Garlic, crushed (or run through garlic press)
1 tsp. Mrs. Dash (or other salt free) Lemon Pepper

Place all ingredients except scallops in a jar or other covered container. Shake very well. Place scallops in shallow dish or Ziploc bag and pour marinade over scallops. Allow to rest in refrigerator at least 3 hours. Thread portion of scallops onto a skewer and grill over medium until just done (do not overcook!).

Pain Perdu

Pain Perdu

1 1/2 C. fat-free milk
3/4 C. egg substitute
1/4 C. granulated sugar
1/2 tsp. ground cinnamon
1/2 tsp. ground nutmeg
1 1/2 tsp. vanilla extract
1/4 tsp. salt
16 (1-inch-thick) slices diagonally cut French bread baguette
1/4 C. butter, divided
2 C. water
1/2 C. dry white wine
1/4 C. granulated sugar
1 T. cornstarch
2 C. fresh raspberries
1 C. fresh blackberries
1 C. fresh blueberries
1/2 C. fresh strawberry halves
1 T. powdered sugar

Combine first 7 ingredients, stirring well with a whisk. Arrange the bread slices in a single layer in a large shallow dish. Pour milk mixture over bread, and let stand until milk is absorbed (about 2 minutes). Melt 2 T. butter in a large cast-iron skillet over medium heat. Arrange 8 bread slices in pan; cook 3 minutes on each side or until bread is golden brown. Remove from pan; keep warm. Repeat procedure with remaining 2 T. butter and 8 bread slices. Combine 2 C. water, wine, 1/4 C. granulated sugar, and cornstarch in a large saucepan, stirring with a whisk. Bring to a boil; cook until reduced to 1 C. (about 5 minutes). Remove pan from heat. Add fruit to pan, stirring well to coat. Serve sauce with bread slices. Sprinkle each serving with powdered sugar.

Yield: 8 servings
Serving size: 2 bread slices and about 1/2 C. sauce

Calories: 270
Fat: 7.8g
Fiber: 4.7g

Never Fail Corn Bread

Never Fail Corn Bread

1 C. low fat buttermilk
3/4 C. corn meal
1/4 C. flour
1/2 tsp. baking soda
1/2 tsp. salt
1 tsp. baking powder
1 tsp. sugar
1/4 C. egg substitute

Blend or mix well. Pour in a number 5 skillet that has been sprayed with vegetable oil spray and heated (very hot). Bake at 400° for 20 minutes. 8 servings, 79 calories, 1g fat, 1g fiber

Poached Fish with Portabello Mushrooms

Poached Fish with Portabello Mushrooms

2 Fish Fillets
2 Portabella mushrooms, chopped
2 medium tomatoes
2 green onions minced
2 garlic cloves, minced
Italian Parsley to garnish
1T. Lime or lemon juice
1T. Balsamic Vinegar

Make a mixture of the mushrooms, tomatoes, green onions, garlic, limejuice, and balsamic vinegar. Add mixture to bottom of cooking pan and place fish fillets on top of mixture. Bring mixture slowly to a simmer, place a close fitting lid over pan and poach fish for 5-7 minutes or until done. Remove fish with a spatula and spoon some of the mixture over the top of the fish and serve. Garnish with Italian parsley.

Veggie and Cheese-Topped Pierogies

Veggie and Cheese-Topped Pierogies

1/2 (16.9-oz.) pkg. frozen potato and onion-filled or potato and Cheddar cheese-filled pasta pierogies
1 (10-oz. pkg.) Green Giant® Frozen Broccoli, Cauliflower and Carrots in Cheese Flavored Sauce
1 (2.5-oz.) jar Green Giant® Sliced Mushrooms, drained

Cook pasta pierogies to desired doneness as directed on package. Drain. Meanwhile, cook vegetables in cheese flavored sauce as directed on package. Place cooked vegetables in serving bowl. Stir in mushrooms. Serve vegetable mixture over pasta pierogies.

Yield: 2 servings
Calories: 300
Fat: 6g
Fiber: 5g

Pineapple-Teriyaki Beef

Pineapple-Teriyaki Beef

1 2-lb. boneless beef top round steak, cut 1-1/2-inches thick
1 8-oz. can crushed pineapple (juice pack)
2 T. finely chopped green onion
2 T. reduced-sodium teriyaki sauce
1 tsp. bottled minced garlic
1 tsp. grated fresh ginger

Trim fat from steak. Please steak in a self-sealing plastic bag set in a shallow dish. Drain pineapple, reserving juice. Cover and refrigerate pineapple for sauce. For marinade, in a small bowl, stir together the reserved pineapple juice, green onion, teriyaki sauce, garlic, and ginger. Pour marinade over steak; seal bag. Marinate in the refrigerator for 6 to 24 hours, turning bag occasionally. Drain steak, reserving the marinade. Place steak on the unheated rack of a broiler pan. Broil 4 to 5 inches from heat until desired doneness, turning once halfway through broiling. (Allow 18 to 20 minutes total for medium-rare doneness.) Meanwhile, for sauce, in a small saucepan, combine the reserved marinade and pineapple. Bring to boiling; reduce heat. Simmer, uncovered, for 5 minutes. Remove from heat. Cut steak into serving-size pieces. Top with sauce.

Yield: 6 – 8 servings
Serving Size: 4oz. meat + 1 T. Sauce

Calories: 186
Fat: 4g
Fiber: 0g

Mushroom & Chive Pilaf

Mushroom & Chive Pilaf

1 T. olive oil
1/2 cup minced fresh onion
1 garlic clove, minced
2 cups low-salt chicken broth
1/2 tsp. salt
1/2 tsp. white pepper
1 cup uncooked basmati rice
1/4 cup chopped chives
1/4 cup thinly sliced green onions
1 (8-ounce) package mushrooms, chopped

Heat oil in a medium saucepan over medium-high heat. Add onion and garlic, and sauté 2 minutes. Add broth, salt, and pepper. Bring to a boil; add rice. Cover, reduce heat, and simmer 35 minutes. Remove from heat; let stand 5 minutes. Stir in chives, green onions, and mushrooms.

Yield: 6 servings
Serving size: 1 cup

Calories: 161
Fat: 3.2 g
Fiber: 1.2 g

Picante Fish

Picante Fish

1 1/2 C. fresh mushrooms
1 med green or red sweet pepper; seeded and cut into 1″ pieces
1 sm. onion; halved and sliced
2 T. chicken broth or water
4 fish fillets; 3/4 inch thick
1/2 tsp. dried oregano; crushed
1 C. picante sauce or fresh salsa

In a 1 1/2 quart microwave-safe casserole combine mushrooms, pepper, onion, and broth. Micro-cook, covered, on 100% power (high) 5 to 6 minutes or till tender, stirring once. In an 8x8x2 inch mircowave-safe baking dish place fish fillets in a even layer. Micro-cook, covered, on high 4 to 5 minutes or till fish flakes easily with a fork. Drain juices. With a slotted spoon, place vegetables atop fish; sprinkle with oregano. Spoon salsa over vegetables. Micro-cook, uncovered, 1 to 2 minutes or till heated through.

“Fried” Baked Onion Rings

“Fried” Baked Onion Rings

2 cups all-purpose flour
2 teaspoons smoked paprika
4 teaspoons kosher salt
2 cups buttermilk
4 eggs
3 cups panko breadcrumbs
4 tablespoons olive oil
2 large yellow sweet onions, such as Maui, sliced 1/4-to-1/2-inch thick

Fried Baked Onion RingsPreheat the oven to 450 degrees F. Place parchment paper onto 2 baking sheets and set aside. In a small bowl, combine the flour, paprika and 2 teaspoons salt. In another bowl or shallow dish, whisk together the buttermilk and eggs. Add half of the flour mixture to the buttermilk and beat until smooth and thickened. In a separate bowl, combine the panko, olive oil and remaining 2 teaspoons salt. Lightly dredge the onion rings in the flour mixture and then drop into the buttermilk. Drain the excess batter and then dredge in the panko mixture. Arrange on the prepared baking sheets in a single layer. You can place smaller rings inside bigger rings if necessary, just make sure there is space between them. Then place in the oven. Cook until golden brown, 14 to 20 minutes. Halfway through the cooking time, flip over each onion ring to ensure even crisping and browning.

Macaroni Au Gratin

Macaroni Au Gratin

8oz Penne
15 oz. ricotta cheese
1/2 tsp. onion powder
1 T. of mayo
2 tsp. of Worcestershire sauce/soy sauce
1 tsp. of mustard
1.5 tsp. of white pepper (black pepper is fine)
1 large egg
1/2 chicken bouillon cube
1/4 C. milk
salt to taste
6 oz. mozzarella cheese
3 oz. Parmesan cheese/cheddar cheese
1 small clove of garlic

Add the penne to 3 1/2 to 4 C. of salted boiling water. Cook the penne until al dente ( do not cook the pasta completely, the oven will cook it through). While the pasta is cooking preheat your oven to 400 degrees F. In a separate bowl or baking dish (I’m using a 1.5 quart baking dish) beat the egg then add in the milk, mustard, a pinch of salt, pepper, mashed bouillon cube, mashed and chopped garlic, onion powder, mozzarella and ricotta cheese. Mix, mix and mix. Set aside. Once the pasta is ready. Drain then toss into your mixing bowl/baking dish of mixed ingredients. Make sure each penne is coated. This is when you want to add to baking dish, if you haven’t already. Then sprinkle the parmesan cheese on top. Bake until the cheese is melted and slightly brown. Remove from oven immediately. Let rest a few minutes.

Mediterranean Peppers & Potatoes

Mediterranean Peppers & Potatoes

2 tsp. olive oil
1/2 C. chopped onion
3 garlic cloves, minced
1 C. minced seeded plum tomato
1-1/2 C. cubed peeled baking potato
1 C. (1-inch) pieces red bell pepper
1 C. (1-inch) pieces yellow bell pepper
1 C. (1-inch) pieces orange bell pepper
1/4 tsp. salt
1/4 tsp. black pepper
1 (10-1/2-ounce) can low-salt chicken broth
1/3 C. coarsely chopped fresh basil
1/4 C. sliced pimento-stuffed olives

Heat oil in a medium saucepan over medium-high heat. Add onion; sauté 10 minutes. Add garlic, and sauté 1 minute. Add tomato, and cook 5 minutes, stirring frequently. Add potato, bell peppers, salt, black pepper, and broth; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until potato is tender, stirring occasionally. Remove from heat; stir in basil and olives. Let stand, covered, 20 minutes.

YIELD: 5 servings
Serving size: 1 C.

Calories: 105
Fat: 3.3 g
Fiber: 3.2 g

Lemon BBQ Salmon

Lemon BBQ Salmon

6-8 salmon fillets
1/2 C. pineapple juice
1/4 C. fresh lemon juice
1/4 C. brown sugar twin
1 T lemon zest
1/2 tsp ground cumin
2 T chili powder
1 tsp ground cinnamon
1 tsp paprika
Pepper to taste

Place fillets in a shallow baking dish and cover with pineapple juice and lemon juice; allow to marinate for several hours in the refrigerator. Combine brown sugar, lemon zest, cumin, chili powder, cinnamon, paprika, salt, and pepper. Remove fillets from juice and rub spices onto fillets. Bake in a greased baking dish at 375F degrees for 12-15 minutes, or until fish is flaky.