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.

Simple Green Bean Casserole

Simple Green Bean Casserole

2 14.5 oz. cans green beans, drained
1 can cream of mushroom soup, condensed, 98% fat free
1 small can fried onion rings

Mix soup and green beans with 1/2 can of fried onion rings, and put in casserole dish. Bake at 350º for about 20-30 minutes or until bubbling hot. Top with remaining fried onion rings and brown.

Yield: 4 servings
Calories: 228
Fat: 11g
Fiber: 3g

Macaroni & Cheese

Macaroni & Cheese

12 oz. uncooked macaroni, elbow-type
1/2 C. fat-free sour cream
12 oz. fat-free evaporated milk
8 oz. low-fat shredded chedder cheese
1 T. dijon mustard
1/4 tsp. table salt
1/4 tsp. black pepper
1/8 tsp. ground nutmeg
2 T. dried bread crumbs
2 T. grated parmesan cheese

Preheat oven to 350F. Cook pasta according to package directions without added fat or salt. Drain, and transfer to a large bowl. While pasta is still hot, stir in sour cream. Set aside. Heat milk in a small saucepan over medium heat until tiny bubbles appear just around the edges (known as scalding). Reduce heat to low, add cheese and simmer until cheese melts, stirring constantly with a wire whisk, about 2 minutes. Remove from heat and stir in mustard, salt, pepper and nutmeg. Add cheese mixture to pasta, and mix well. Transfer to a 4-quart casserole dish. Combine bread crumbs and parmesan cheese. Sprinkle over pasta. Bake until top is golden. About 30 minutes.

Fish Pinwheels

Fish Pinwheels

1/8 C. Thyme, chopped
1/8 C. Parsley, chopped
Pepper
3 Flounder, Sole or other fish fillet
3 Green Onions, green part only
1/8 C. Vermouth
1 T. Fish or Chicken Stock

Preheat oven to 375. In a small bowl, combine thyme, parsley, salt and pepper. Sprinkle each fillet with herb mixture and roll up so that the herbs are on the inside like a pinwheel. Use the long stems from a green onion to tie each pinwheel together, forming a bundle. Place them in a glass baking dish, pour the vermouth and stock over the bundles, and cook until fish flakes easily, about 15 minutes.

Brussels Sprouts Parmesan

Brussels Sprouts Parmesan

1 lb. fresh Brussels sprouts (frozen is fine)
1 small garlic cloves, chopped
2 T. melted reduced calorie margarine
1 T. lemon juice
1/4 tsp. salt
1/2 tsp. ground pepper
3 T. grated low-fat Parmesan cheese

Remove any wilted outer leaves from the Brussels sprouts and rinse under cold water to remove dirt. In saucepan steam Brussels sprouts for 10-15 minutes until just tender. Drain thoroughly. Return to saucepan. In a small pan, sauté garlic in margarine until limp. Add lemon juice, salt and pepper. Pour over sprouts and shake to coat. Spoon into serving dish and top with grated Parmesan cheese.

Yield: 6 servings
Serving Size: 1 1/2 C.

Calories: 78
Fat: 5g
Fiber: 1.1g

Lentils with Wine Glazed Winter Vegetables

Lentils with Wine Glazed Winter Vegetables

3 C. water
1-1/2 C. dried lentils
1 tsp. salt, divided
1 bay leaf
1-1/2 tsp. olive oil
2 C. chopped onion
1-1/2 C. chopped peeled celeriac (celery root)
1 C. diced parsnip
1 C. diced carrot
1 T. minced fresh or 1 tsp. dried tarragon, divided
1 T. tomato paste
1 garlic clove, minced
2/3 C. dry red wine
2 tsp. Dijon mustard
1 T. butter
1/4 tsp. black pepper

Combine water, lentils, 1/2 tsp. salt, and bay leaf in a medium saucepan; bring to a boil. Reduce heat, and simmer 25 minutes. Remove lentils from heat, and set aside. Heat olive oil in a medium cast-iron or nonstick skillet over medium-high heat. Add the onion, celeriac, parsnip, carrot, and 1-1/2 tsp. tarragon, and sauté 10 minutes or until browned. Stir in 1/2 tsp. salt, tomato paste, and garlic; cook mixture 1 minute. Stir in wine, scraping pan to loosen browned bits. Bring to a boil; cover, reduce heat, and simmer 10 minutes or until vegetables are tender. Stir in mustard. Add lentil mixture, and cook 2 minutes. Remove from heat; discard bay leaf, and stir in butter, 1-1/2 tsp. tarragon, and pepper.

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

Calories: 416
Fat: 6 g
FIber: 12.7 g

Roasted Butternut Squash and Bacon Pasta

Roasted Butternut Squash and Bacon Pasta

3/4 tsp. salt, divided
1/2 tsp. dried rosemary
1/4 tsp. freshly ground black pepper
3 C. (1-inch) cubed peeled butternut squash
Cooking spray
6 sweet hickory-smoked bacon slices (raw)
1 C. thinly sliced shallots
8 oz. uncooked mini penne (tube-shaped pasta) or Elbow Macaroni or Small Shells
1/4 C. all-purpose flour
2 C. 2% reduced-fat milk
3/4 C. (3 oz.) shredded sharp provolone cheese
1/3 C. (1 1/2 oz.) grated fresh Parmesan cheese

Preheat oven to 425°. Combine 1/4 tsp. salt, rosemary, and pepper. Place squash on a foil-lined baking sheet coated with cooking spray; sprinkle with salt mixture. Bake at 425° for 45 minutes or until tender and lightly browned. Increase oven temperature to 450°. Cook the bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan, reserving 1 1/2 tsp. drippings in pan; crumble bacon. Increase heat to medium-high. Add shallots to pan; sauté 8 minutes or until tender. Combine squash mixture, bacon, and shallots; set aside. Cook pasta according to the package directions, omitting salt and fat. Drain well. Combine flour and 1/2 tsp. salt in a Dutch oven over medium-high heat. Gradually add milk, stirring constantly with a whisk; bring to a boil. Cook 1 minute or until slightly thick, stirring constantly. Remove from heat. Add provolone, stirring until cheese melts. Add pasta to cheese mixture, tossing well to combine. Spoon pasta mixture into an 11 x 7-inch baking dish lightly coated with cooking spray; top with squash mixture. Sprinkle evenly with Parmesan cheese. Bake at 450° for 10 minutes or until cheese melts and begins to brown.

Yield: 5 servings
Calories: 469
Fat: 14.4g
Fiber: 6.8g

Lentils with Garlic & Rosemary

Lentils with Garlic & Rosemary

5 C. water
3 C. chopped onion
2 C. diced cooked ham
1 C. diced carrot
1 tsp. dried rosemary, crushed
3/4 tsp. rubbed sage
1/4 tsp. pepper
1 pound dried lentils
1 (14-1/4-oz.) can fat-free beef broth
2 garlic cloves, chopped
1 bay leaf
Chopped fresh parsley (optional)

Combine first 11 ingredients in an electric slow cooker. Cover with lid, and cook on high-heat setting for 3 hours or until lentils are tender. Discard bay leaf. Garnish with parsley, if desired.

Yield: 11 servings
Serving size: 1 C.

Calories: 196
Fat: 2.2g
Fiber: 6g

Fish Bundles

Fish Bundles

Four white fish filets
Four scallions
One carrot, cut into matchstick-size pieces
Zucchini, cut into matchstick-size pieces
Rice wine vinegar
Lemon wedge
Fresh-ground black pepper

Wash filets and pat dry. Sprinkle with black pepper. Take several pieces of each vegetable and lay them across the middle of the filet (to form a cross). Roll the filets and place seam down in a shallow baking pan. Drizzle rice vinegar and lemon juice over the pieces. Cover with foil and bake at 325 degrees for about 1/2 hour. (or until it just flakes, if you like your fish less done) Can always add more zip with some ginger or add some green with parsley.

Sautéed Turkey Cutlets with Orange-Cranberry Pan Sauce

Sautéed Turkey Cutlets with Orange-Cranberry Pan Sauce

1 T. butter
1 T. vegetable oil
8 (2-oz.) turkey cutlets
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
1/4 C. all-purpose flour
1 C. fresh orange juice
2 tsp. Dijon mustard
1/3 C. dried cranberries

Melt butter and oil in a large nonstick skillet over low heat. While butter melts, sprinkle cutlets with salt and pepper. Place flour in a shallow dish. Dredge cutlets in flour; shake off excess flour. Increase heat to medium-high; heat 2 minutes or until butter turns golden brown. Add cutlets to pan; cook 2 minutes on each side or until golden brown. Remove cutlets from pan; keep warm. Add juice, mustard, and cranberries to pan, scraping to loosen browned bits. Bring to a boil; cook until reduced to 2/3 C. (about 5 minutes). Serve sauce over cutlets.

Yield: 4 servings
Serving size: 2 cutlets and about 2 1/2 T. sauce

Calories: 271
Fat: 7.4g
Fiber: 1.2g

Green Onion Pancakes

Green Onion Pancakes

3-1/4 C. all-purpose flour, divided
1-1/2 tsp. salt
1 C. cold water
2 tsp. dark sesame oil
3/4 C. chopped green onions
8 tsp. peanut oil, divided

Lightly spoon flour into dry measuring C.; level with a knife. Combine 3 C. flour and salt in a small bowl. Add water; stir until soft dough forms. Turn dough out onto a lightly floured surface; knead until smooth and elastic (about 6 minutes); add enough of the remaining flour, 1 T. at a time, to prevent the dough from sticking to hands. Place dough in a large bowl, and cover with a damp towel. Let stand 25 minutes. Roll the dough into a 20 x 15-inch ectangle. Brush sesame oil over dough, and sprinkle with onions. Roll up dough lengthwise. Cut the dough roll crosswise into 8 pieces. Roll each dough portion, cut side up, into a 6-inch circle on a lightly floured surface. Heat 1 tsp. peanut oil in a large nonstick skillet over medium heat. Add 1 pancake; cook 2 minutes on each side. Repeat the procedure with the remaining pancakes.

Yield: 8 servings
Serving size: 1 pancake

Calories: 238
Fat: 6.1 g
Fiber: 1.8 g

Baked Stuffed Flounder

Baked Stuffed Flounder

1/4 C. finely chopped Onion
1 Clove Garlic, minced
2 tsp. Lemon Zest
1/2 C. Chopped fresh Mushrooms
1/4 C. Shredded Carrot
1/2 C. Cooked Rice
1/2 C. Chopped Parsley
1 T. Lemon Juice
Salt and Pepper
4 flounder fillets (about 4oz. Each)
1/4 C. White Wine
1 tsp. Paprika

Heat pan that has been sprayed with nonstick cooking spray over medium high heat. Add onion, garlic, and lemon zest. Cook, stirring, about 30 seconds. Add mushrooms and carrot. Cook, stirring, about one minute, or until juice released from mushrooms are almost evaporated. Stir in breadcrumbs, 1/3 C. parsley, lemon juice, salt and pepper. Remove from heat. Preheat oven to 450 degrees. Lay fillet, skin side up, on work surface. Spread stuffing lengthwise on each fillet, dividing equally. Roll fillets up from one end to the other. Place seam side down in shallow baking dish. Pour wine over fish and sprinkle with paprika. Bake, basting with pan liquid occasionally, about 20 minutes, or until stuffing is heated through and fish is opaque. Garnish with remaining parsley.

Triple Sesame Asparagus

Triple Sesame Asparagus

1 lb. asparagus spears, trimmed
1 tsp. white sesame seeds, toasted
1 tsp. black sesame seeds, toasted
1 tsp. dark sesame oil
1/2 tsp. kosher salt

Place asparagus into a large saucepan of boiling water; cook 3 minutes or until crisp-tender. Drain and plunge asparagus into ice water; drain. Combine asparagus, sesame seeds, and remaining ingredients in a large bowl, tossing well to coat.

Yield: 4 servings
Calories: 51
Fat: 1.8g
Fiber: 2g

Garlic Pita Chips

Garlic Pita Chips

6 (6-inch) pitas
Butter-flavored cooking spray
1/4 tsp. garlic powder

Preheat oven to 425 degrees. Coat one side of each pita with cooking spray; sprinkle with garlic powder. Cut each pita into 8 wedges; arrange wedges in a single layer on baking sheets. Bake at 425 degrees for 6 minutes or until golden. (Another recipe says bake at 350 for 20 minutes)

Baked Flounder & Summer Vegetables

Baked Flounder & Summer Vegetables

1 lb. flounder fillets
1/2 red bell pepper, seeded and sliced
1 lb. Low sodium canned tomatoes, drained and sliced
2 zucchini or yellow summer squash, sliced
8 pearl onions, halved
1/8 tsp. garlic powder

Preheat oven to 450°F. Coat the center of 4 18×18 inch sheets of foil with nonstick spray and place one fillet in the center of each sheet. Combine remaining ingredients in a bowl. Spoon tomato mixture on top of each portion of fish. For each foil packet, bring two opposite sides of the foil square up and over the fish and vegetables. Make a double fold to seal tightly. Fold the remaining ends up and over twice to seal tightly. Place the packets on a baking sheet. Bake 20 minutes, or until fish flakes easily with a fork.

Barbeque Roasted Salmon

Barbeque Roasted Salmon

1/4 C. pineapple juice
2 T. fresh lemon juice
4 (6-oz.) salmon fillets
2 T. brown sugar
4 tsp. chili powder
2 tsp. grated lemon rind
3/4 tsp. ground cumin
1/2 tsp. salt
1/4 tsp. ground cinnamon
Cooking spray
Lemon wedges (optional)

Combine first 3 ingredients in a zip-top plastic bag; seal and marinate in refrigerator 1 hour, turning occasionally. Preheat oven to 400 degrees. Remove fish from bag; discard marinade. Combine sugar and next 5 ingredients (sugar through cinnamon) in a bowl. Rub over fish; place in an 11 x 7-inch baking dish coated with cooking spray. Bake at 400 degrees for 12 minutes or until fish flakes easily when tested with a fork. Serve with lemon, if desired.

Yield: 4 servings

Calories: 314
Fat: 14.7

Fresh Corn Custards

Fresh Corn Custards

3 cups fresh corn kernels (about 6 ears), divided
2 cups 2% reduced-fat milk
1/2 tsp. salt
1/4 tsp. black pepper
4 large eggs, lightly beaten
Cooking spray
Fresh chives (optional)

Preheat oven to 350 degrees. Bring 2 cups corn and milk to a simmer in a large saucepan over medium heat; cook 20 minutes, and cool. Pour corn mixture into a blender or food processor; process until smooth. Strain mixture through a sieve over a large bowl. Discard solids. Add salt, pepper, and eggs to corn mixture; stir well with a whisk. Divide remaining 1 cup corn evenly among 6 (6-ounce) ramekins generously coated with cooking spray, and top each with 1/3 cup corn mixture. Place the ramekins in a 13 x 9 — inch baking pan, and add hot water to pan to a depth of 1 inch. Bake at 350 degrees for 30 minutes or until the center barely moves when the ramekin is touched. Remove the ramekins from pan, and cool for 5 minutes on a wire rack. Invert custards. Garnish with fresh chives, if desired.

Yield: 6 servings
Serving size: 1 custard

Calories: 181
Fat: 6.1g
Fiber: 1g