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
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.
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.
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
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
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
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
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.
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
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
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.
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
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)
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.
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
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
Cooking spray
1-1/4 tsp. coarsely ground black pepper
1/4 tsp. salt
4 (6-ounce) tuna steaks (about 3/4 inch thick)
1/4 C. fat-free, less-sodium chicken broth
1 T. balsamic vinegar
4 tsp. dark brown sugar
1 T. low-sodium soy sauce
1/2 tsp. cornstarch
1/4 C. diagonally sliced green onions
Place a grill pan coated with cooking spray over medium-high heat until hot. Sprinkle pepper and salt over fish. Place fish in grill pan; cook 3 minutes on each side until medium-rare or desired degree of doneness. Remove from heat. Combine broth, vinegar, sugar, soy sauce, and cornstarch in a small saucepan. Bring to a boil; cook 1 minute, stirring constantly. Spoon glaze over fish; top with green onions.
Yield: 4 servings
Serving size: 1 steak and 1 T. glaze
Calories: 266
Fat: 8.5g
Aioli:
2 T. minced fresh cilantro
3 T. fat-free mayonnaise
1 serrano chile, seeded and minced
1 garlic clove, minced
Fish:
1 C. fat-free milk
1 large egg white, lightly beaten
2 C. cornflakes, finely crushed
1/4 C. all-purpose flour
1/2 tsp. salt
1/4 tsp. black pepper
2 T. olive oil
4 (6-oz.) halibut fillets
Lemon wedges
To prepare aioli, combine first 4 ingredients, stirring well. To prepare fish, combine milk and egg white in a shallow dish, stirring well with a whisk. Combine cornflakes, flour, salt, and black pepper in a shallow dish. Heat oil in a large nonstick skillet over medium-high heat. Dip fish in milk mixture; dredge in cornflake mixture. Add fish to pan; cook 4 minutes on each side or until fish flakes easily when tested with a fork. Serve with mayonnaise mixture and lemon wedges.
Yield: 4 servings
Serving size: 1 fish fillet, about 1 T. mayonnaise mixture, and 1 lemon wedge
Calories: 367
Fat: 11.2g
Fiber: 2.2g
1 package active yeast
1/2 tsp. sugar
1 3/4 cup all-purpose flour
1 tsp. coarse salt
1 T. fresh thyme leaves
3/4 cup water (might need more)
1 tsp. oil
In the bowl of a food processor combine the yeast, sugar, flour, salt and thyme. Pulse to combine. Add the water in a steady stream until the dough begins to form a ball, turn it on to a board and knead with the heel of your hand until the dough is smooth and elastic. Coat a bowl with oil. Place dough in bowl, and cover with a damp cloth. Put in a warm spot to rise until double in size, about 1 hour. When the dough has doubled in size, punch the dough, scrape it onto the counter and knead it lightly into a smooth ball. Cut into 20 pieces and with a rolling pin roll out to form very flat 5 to 6-inch circles. Preheat a stove top grill pan over medium high. Do not oil. Place bread on hot grill and cook without touching it until you see bubbles on the surface, about 1 to 2 minutes. Turn and continue to cook 1 to 2 minutes more or until bread has puffed up. Serve immediately.
Calories: 42
Fat: 0.36g
Fiber: 0.4g
1 T. olive oil
1 T. dry sherry
1/2 pound mushrooms, cleaned and sliced
3 green onions, trimmed and minced
1 1/4 pounds sole fillets
1/4 tsp. olive oil
1/2 cup dry white wine
2 T. flour
2/3 cup plain nonfat yogurt
2 T. Capers, drained, minced
1/4 cup chopped fresh parsley
Preheat the oven to 350°F. Heat oil and sherry in a large skillet over medium heat. Add mushrooms and onions. sauté 10 minutes, stirring frequently. Meanwhile, rinse the fish and pat dry. Remove any bones, using tweezers or pliers, if necessary. Grease a 9-inch baking dish with 1/4 tsp. oil. Arrange fish in a single layer. In a bowl thoroughly combine wine and flour. Gradually add to mushrooms in the skillet, stirring constantly until thickened. Turn off the heat. Stir the yogurt and capers into the sauce; pour over fish and top with parsley, cover. Bake 25 minutes, or until fish is opaque and flakes easily with a fork. Serve hot.
1/4 C. fresh basil, minced
1/4 C. fat-free, less-sodium chicken broth
2 T. grated fresh Parmesan cheese
4 tsp. extravirgin olive oil
1 tsp. salt, divided
2 garlic cloves, minced
4 (6-oz.) cod fillets
1/4 tsp. freshly ground black pepper
Cooking spray
Combine basil, broth, cheese, oil, 1/2 tsp. salt, and garlic in a small bowl.
Sprinkle fish with remaining 1/2 tsp. salt and pepper. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add fish; sauté 5 minutes on each side or until fish flakes easily when tested with a fork. Serve fish with the basil mixture.
Yield: 4 servings
Serving size: 1 fillet and about 1 1/2 T. basil sauce
Calories: 199
Fat: 6.6g
Fiber: 0.6g
3 cups cold cooked rice, long-grain white or brown
4 tsp. peanut oil
8 scallions, thinly sliced
2 tsp. curry powder
2 carrots, diced and steamed
1 cup steamed chopped green beans
1/2 cup diced lean ham
Place the rice in a shallow bowl; with moistened fingers separate the grains. In a large nonstick saucepan, heat the oil. Add the scallions and cook, stirring as needed until softened, 2-3 minutes. Add the curry and cook, stirring constantly until just fragrant (do not burn), about 30 seconds. Add the carrots, green beans, and ham; cook tossing lightly, about 1 minute. Stir in the rice and 2 T. water; tossing gently to combine, until the rice is thoroughly coated. Serve at once.
3 C. chopped red tomato (about 2 lb.)
2 C. chopped yellow tomato (about 1-1/2 lb.)
1/2 C. chopped onion
1/4 C. dry white wine
1 tsp. grated orange rind
1/4 C. fresh orange juice
1/8 tsp. ground turmeric
2 garlic cloves, minced
4 (6-oz.) red snapper, grouper, or other firm white fish fillets
1 tsp. olive oil
1/4 tsp. salt
1/8 tsp. black pepper
Preheat oven to 400 degrees. Combine first 8 ingredients in an 11 x 7-inch baking dish. Bake at 400 degrees for 20 minutes. Arrange fish on top of tomato mixture. Drizzle with oil; sprinkle with salt and pepper. Cover with foil; bake 20 minutes or until fish flakes easily when tested with a fork.
Yield: 4 servings
Serving size: 1 fillet and 1 C. sauce
Calories: 246
Fat: 4.2g
Fiber: 2.9g
1 1/2 lb. sea scallops
2 T. plus 2 tsp. all-purpose flour, divided
1 tsp. vegetable oil
1 tsp. margarine
1 tsp. chili powder
1/4 tsp. salt
1/8 tsp. ground cumin
3/4 C. 1% low-fat milk
2 T. chopped fresh cilantro
Fresh cilantro sprigs
Combine scallops and 2 T. flour in a large zip-top bag; seal bag and shake gently to coat scallops. Heat oil in a 10-inch cast-iron skillet over high heat, swirling to coat bottom of pan. Add scallops; cook 2 minutes on each side or until lightly browned. Remove scallops from skillet; keep warm. Melt margarine in skillet over medium heat. Add 2 tsp. flour, and cook 30 seconds, stirring constantly. Add chili powder, salt, and cumin; cook 30 seconds, stirring frequently. Gradually stir in milk, and cook 2 1/2 minutes or until thick, stirring frequently. Return scallops to skillet; add cilantro, stirring gently to coat. Garnish with cilantro sprigs, if desired.
Yield: 4 servings
Serving size: 5 oz. scallops and 2 T. sauce
Calories: 209
Fat: 4g
Fiber: 0.4g
1 1/2 cups reduced fat baking mix
1/2 cup all-purpose flour
3 T. grated Parmesan cheese
1 T. dried minced onion
2 T. snipped fresh parsley
1 egg white
3/4 cup skim milk
In a medium mixing bowl stir together biscuit mix, flour, Parmesan cheese, dried onion and parsley. Beat egg whites with milk and stir into dry ingredients until just moistened. Fill muffin cups half full (should have been sprayed with nonstick cooking spray first). Bake at 400 degrees for 15 to 20 minutes. You should be able to stick a toothpick in the center and have it come out clean.
12 servings: each: Calories 89
1 tsp. olive oil
3/4 tsp. dried oregano
1/2 tsp. salt
1/4 tsp. crushed red pepper
1 pound medium shrimp, peeled and deveined
3 garlic cloves, minced
Cooking spray
1/2 C. dry white wine
3 C. diced plum tomato (about 3/4 pound)
3/4 C. (3 oz.) finely crumbled feta cheese
4 C. hot cooked linguine (about 8 oz. uncooked pasta)
1/4 C. minced fresh parsley
Preheat oven to 350 degrees. Heat oil in a large nonstick skillet over medium-high heat. Add the oregano and the next 4 ingredients (oregano through garlic); sauté for 3 minutes. Spoon the shrimp mixture into an 11 x 7-inch baking dish coated with cooking spray. Add wine to skillet; cook over low heat until reduced to 1/4 C. (about 3 minutes). Stir in tomato, and pour over the shrimp mixture. Sprinkle with cheese, and bake at 350 degrees for 10 minutes. Serve mixture over pasta, and sprinkle with parsley.
Yield: 4 servings
Serving size: 1 C. shrimp mixture, 1 C. pasta, and 1 T. parsley
Calories: 404
Fat: 9g
Fiber: 3g
1 T. julienne-cut peeled fresh ginger
1 T. sliced green onions
4 garlic cloves, minced
20 sea scallops (about 1 1/2 lb.)
1/2 C. vodka
1/4 C. dry vermouth
1 tsp. stick margarine or butter
1 tsp. grated orange rind
1/3 C. fresh orange juice
1 1/2 lb. chopped fresh spinach
1/2 tsp. salt
1/8 tsp. black pepper
Cooking spray
Combine first 3 ingredients in a bowl. Place scallops in a shallow dish. Add vodka, vermouth, and half of ginger mixture; toss gently. Cover and marinate in refrigerator 30 minutes. Melt margarine in a large skillet over high heat. Add remaining ginger mixture, and sauté 30 seconds. Add orange rind and juice, and bring to a boil. Stir in spinach, salt, and pepper; cook 2 minutes or until spinach wilts. Remove from skillet, and keep warm. Remove scallops from marinade, reserving marinade. Place skillet coated with cooking spray over high heat until hot. Add scallops; cook 1 1/2 minutes on each side or until golden brown. Remove from skillet; keep warm. Add reserved marinade to skillet. Bring to a boil; cook until sauce is reduced to 1/4 C. (about 5 minutes). Arrange scallops over spinach mixture; drizzle with sauce.
Yield: 4 servings
Serving size: 5 scallops, 3/4 C. spinach mixture, and 1 T. sauce
Calories: 233
Fat: 3.3g
Fiber: 10.2g
1 medium onion, diced
1 C. canned pinto beans, mashed
1 1/2 C. raw carrot, grated
1/2 C. fresh breadcrumbs
1/4 tsp. dried sage
Salt and pepper
Combine all the ingredients & mix well. Form into 1 1/2″ balls. Bake on an ungreased cookie sheet at 375 for 15-20 minutes. Serve with your favorite sauce.
6 tilapia fillets
4 sprigs of fresh thyme
3 tomatoes, peeled, seeded and chopped
1/2 C. coarsely chopped green olives
1/4 tsp. dried hot red pepper flakes
2 garlic cloves, minced
1/2 C. finely chopped red onion
1 T. fresh lime juice
Preheat the oven to 400 degrees. Spray cooking spray on a shallow baking dish large enough to hold the fillets in one layer. In a bowl stir together the thyme, the tomatoes, the olives, the red pepper flakes, the garlic, the onion, and the lime juice. In the prepared baking dish arrange the fillets, skin sides down and spoon the tomato mixture over them. Bake the fish, uncovered, in the middle of the oven 15 to 20 minutes, or until it just flakes.
2 T. olive oil
4 garlic cloves, thinly sliced
1 C. chopped onion
1 T. all-purpose flour
4 C. peeled baking potatoes, cut into 1/2-inch pieces
2 C. water
3/4 tsp. salt
1/2 tsp. black pepper
1/2 C. minced fresh parsley
Heat olive oil in a large Dutch oven over medium-high heat. Add garlic, and sauté 1 minute or until lightly browned. Remove garlic from pan. Add onion to pan; sauté 3 minutes or until tender. Stir in flour; cook 1 minute. Stir in garlic, potatoes, water, salt, and pepper; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until potatoes are tender. Remove from heat. Stir in parsley.
Yield: 5 servings
Serving size: 1 C.
Calories: 176
Fat: 5.7g
Fiber: 2.8g
2 baking potatoes, baked and chilled
nonstick cooking spray
1 red onion, julienned
1 red bell pepper, julienned
1/2 C. corn kernels
3 cloves fresh garlic, minced
1/2 tsp. fresh rosemary, chopped
1 tsp. fresh oregano, chopped
2 egg whites
freshly ground black pepper
Peel the cold potatoes carefully with a paring knife and gently grate them with the coarse side of a cheese grater and set aside. Lightly spray a sauté pan with non-stick cooking spray over medium-high heat. Sauté the onions and peppers for about 5 minutes until the onions begin to brown. Add the corn, garlic and herbs and cook 2 to 3 minutes longer. Set aside to cool. Place the potatoes, vegetables, egg whites, salt and pepper in a medium size bowl and gently fold together. Taste, adjust the seasoning, and form into eight 2″ patties. Place a non-stick griddle, skillet or lightly sprayed sauté pan over medium heat and toast each side of the cakes golden brown, about 3 to 4 minutes.
2 pancakes Calories 123 Dietary Fiber 3 g
Quesadillas:
1 T. olive oil
1 1/2 tsp. bottled minced garlic
2 C. chopped plum tomatoes
1/2 C. chopped fresh cilantro
1 (15-oz.) can black beans, drained and rinsed
4 (8-inch) flour tortillas
Cooking spray
3/4 C. (3 oz.) preshredded Mexican blend cheese
Salsa:
1 C. frozen whole-kernel corn
1/2 C. chopped fresh cilantro
2 T. fresh lime juice
1/2 tsp. bottled minced garlic
1 red bell pepper, chopped
To prepare the quesadillas, preheat the broiler. Heat olive oil in a large skillet over medium-high heat. Add garlic; sauté 30 seconds. Add tomatoes, 1/2 C. cilantro, and beans; cook 5 minutes or until liquid evaporates, stirring occasionally. Place tortillas on a baking sheet coated with cooking spray. Top each tortilla with 1/2 C. bean mixture and 3 T. cheese; fold in half. Lightly coat tops with cooking spray. Broil 3 minutes or until cheese melts and tortillas begin to brown. Cut each tortilla into 3 wedges. To prepare salsa, combine corn and remaining ingredients in a small saucepan. Bring to a boil over high heat, and cook for 2 minutes, stirring frequently. Serve with quesadillas.
Yield: 4 servings
Serving size: 3 quesadilla wedges and about 1/3 C. salsa
Calories: 420
Fat: 14.4g
Fiber: 10.3g
2 fish fillets
2 sheets of parchment paper
4 or 5 sun-dried tomatoes (not packed in oil)
2 tsp. garlic and/or scallions
Fresh ginger (optional)
Pepper
Preheat oven to 425 F. Put the dried tomatoes in very hot water. Wash the fillets off and put aside. Take a piece of parchment paper, fold in half and place open on the counter top. Place one fillet in the center of the paper. Chop up the scallions very finely and put about 1 T. on the fish (or about one clove of garlic finely chopped). Coarsely chop the tomatoes and put about 2 tomatoes on the fillet. Sprinkle with pepper. If you have some ginger, chop it up and sprinkle about 1/2 tsp. on the fillet. Now comes the only hard part: closing the parchment. Fold it up and around the fish, crimping along the edge. Place on the cookie sheet when done. Repeat for other fillet/s. Place cookie sheet/s into the oven and cook for about 10-12 minutes, or until the parchment is golden brown. When you open them up, remember, they’ve been steaming inside, so watch your hands.
3 whole cloves
1 small onion, peeled
2 cups water
1-1/2 cups petite green lentils
1/4 cup chopped green onions
2 T. sherry
2 T. extra-virgin olive oil
2 tsp. minced peeled fresh ginger
1/4 tsp. freshly ground black pepper
3 garlic cloves, minced
1 bay leaf
1 (14-1/2-ounce) can vegetable broth
1/4 tsp. sea salt
Insert cloves into onion. Combine onion, water, and next 9 ingredients (water through broth) in a large saucepan. Bring to a boil; cover, reduce heat, and simmer 30 minutes or until lentils are tender. Remove onion and bay leaf with a slotted spoon; discard. Stir in salt; cook 2 minutes.
3 T. minced green onions
2 T. bourbon
2 T. maple syrup
1 T. low-sodium soy sauce
1 T. Dijon mustard
1/4 tsp. pepper
24 large sea scallops (about 1-1/2 lb.)
6 low-sodium bacon slices (4 oz.)
Cooking spray
Combine first 6 ingredients in a bowl; stir well. Add scallops, stirring gently to coat. Cover and marinate in refrigerator 1 hour, stirring occasionally. Remove scallops from bowl, reserving marinade. Cut each slice of bacon into 4 pieces. Wrap 1 bacon piece around each scallop (bacon might only wrap halfway around scallops if they are very large). Thread scallops onto 4 (12-inch) skewers, leaving some space between scallops so bacon will cook. Place skewers on a broiler pan coated with cooking spray; broil 8 minutes or until bacon is crisp and scallops are done, basting occasionally with reserved marinade (cooking time will vary greatly with size of scallops).
Yield: 4 servings
Serving size: 6 scallops
Calories: 245
Fat: 7g
Two 16-ounce cans black beans, drained and rinsed
2 medium red bell peppers, cut into short thin strips
1/2 cup natural low-fat vinaigrette
1/2 cup fresh parsley
1/2 to 2/3 cup crumbled feta or goat cheese
Combine the beans, red bell peppers, vinaigrette, and parsley in a mixing bowl and toss well. Divide the salad among individual plates or shallow bowls. Top each serving with some of the feta cheese.
8 oz. uncooked gigli or radiatore pasta
2 tsp. butter
1/4 C. sliced shallots
8 oz. sliced shiitake mushroom caps
4 oz. sliced cremini mushrooms
1 T. chopped fresh thyme
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
3 garlic cloves, minced
1 T. dry sherry
1/4 C. all-purpose flour
2 C. 2% reduced-fat milk
1 C. (4 oz.) grated Asiago cheese, divided
Cooking spray
Thyme sprigs (optional)
Preheat oven to 375°. Cook pasta according to the package directions, omitting salt and fat. Drain well. Set cooked pasta aside. Melt butter in a large nonstick skillet over medium-high heat. Add shallots; sauté 3 minutes. Add mushrooms, 1 T. thyme, salt, pepper, and garlic; sauté 8 minutes or until mushrooms are tender. Add sherry; cook 1 minute, stirring frequently. Remove from heat. Place flour in a Dutch oven over medium-high heat; gradually add milk, stirring constantly with a whisk. Bring mixture to a boil; cook 1 minute or until slightly thick, stirring constantly with a whisk. Remove from heat; add 1/2 C. cheese, stirring until melted. Add pasta and mushroom mixture to cheese mixture, tossing well to combine. Spoon pasta mixture into an 8-inch square baking dish lightly coated with cooking spray; sprinkle evenly with remaining 1/2 C. cheese. Bake at 375° for 30 minutes or until cheese melts and begins to brown. Garnish with thyme sprigs, if desired.
Yield: 4 servings
Calories: 474
Fat: 16g
Fiber: 3.3g
1 C. packed brown sugar
6 T. bourbon
1/4 C. low-sodium soy sauce
2 T. fresh lime juice
2 tsp. grated peeled fresh ginger
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
2 garlic cloves, crushed
8 (6-oz.) salmon fillets (about 1 inch thick)
Cooking spray
4 tsp. sesame seeds
1/2 C. thinly sliced green onions
Combine the first 8 ingredients in a large zip-top plastic bag; add salmon fillets. Seal bag, and marinate in refrigerator 30 minutes, turning bag once. Remove fillets from bag; discard marinade. Preheat broiler. Place fillets on broiler pan coated with cooking spray. Broil 11 minutes or until fish flakes easily when tested with a fork. Sprinkle each fillet with 1/2 tsp. sesame seeds and 1 T. onions.
Yield: 8 servings
Serving size: 1 fillet
Calories: 307
Fat: 11.6g
3 cups Bisquick Reduced Fat Baking Mix
1 cup cornmeal
3/4 cup cooked black beans
3/4 cup lowfat cheddar cheese
1 cup skim milk
1 cup egg beaters, or egg whites
2 T. vegetable oil
1/2 tsp. chili powder
1/8 tsp. ground cumin
1 1/2 cups tomatoes, drained & chopped
1 4 oz. can chopped green chilies, drained
Heat oven to 375° Grease bottom only of square pan, 9x9x2 inches; dust with flour or baking mix. Mix all ingredients; beat 30 strokes. Spread in pan. Bake 50 to 55 minutes or until toothpick 0inserted in center comes out clean. Cool 5 minutes. Cut into squares. Serve immediately. 16 servings
2 (9-oz.) packages refrigerated chicken ravioli (such as Monterey Pasta Company)
Cooking spray
1 C. chopped onion
1/2 C. chopped green bell pepper
1/2 tsp. dried oregano
4 garlic cloves, minced
1/4 C. dry white wine
1/2 tsp. dried basil
3/4 tsp. salt
1/4 tsp. crushed red pepper
1/8 tsp. black pepper
4 (14.5-oz.) cans no salt-added whole tomatoes, undrained and chopped
6 T. tomato paste
1/2 C. (2 oz.) shredded part-skim mozzarella cheese
Cook pasta according to package directions, omitting salt and fat. Drain well. Preheat oven to 400°. Heat a Dutch oven coated with cooking spray over medium-high heat. Add onion, bell pepper, oregano, and garlic; sauté 5 minutes or until vegetables are tender. Add wine and next 6 ingredients (wine through tomato paste), stirring well to combine; bring to a boil. Reduce heat, and simmer 20 minutes, stirring often. Remove from heat. Add pasta to tomato mixture, tossing well to combine. Spoon pasta mixture into an 8-inch square baking dish lightly coated with cooking spray, and sprinkle evenly with cheese. Bake at 400° for 30 minutes or until the cheese melts and begins to brown.
Yield: 4 servings
Calories: 444
Fat: 13.3g
Fiber: 8g