Balsamic Glazed Tuna

Balsamic Glazed Tuna

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

Cornflake-Crusted Halibut with Chile-Cilantro Aioli

Cornflake-Crusted Halibut with Chile-Cilantro Aioli

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

Flat Bread

Flat Bread

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

Baked Sole with Capers & Mushrooms

Baked Sole with Capers & Mushrooms

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.

Pan-Seared Cod with Basil Sauce

Pan-Seared Cod with Basil Sauce

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

Curried Fried Rice

Curried Fried Rice

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.

Baked Snapper with Tomato-Orange Sauce

Baked Snapper with Tomato-Orange Sauce

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

Pan-Seared Scallops with Chili Cream Sauce

Pan-Seared Scallops with Chili Cream Sauce

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

Cheesy Onion Muffins

Cheesy Onion Muffins

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

Baked Shrimp with Feta Cheese

Baked Shrimp with Feta Cheese

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

Pan-Seared Scallops with Ginger-Orange Spinach

Pan-Seared Scallops with Ginger-Orange Spinach

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

Carrot & Bean Croquettes

Carrot & Bean Croquettes

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.

Baked Tilapia with Tomatoes & Olives

Baked Tilapia with Tomatoes & Olives

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.

Papas de Caserio (Farm Hand Potatoes)

Papas de Caserio (Farm Hand Potatoes)

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

Caramelized Onion & Potato Pancakes

Caramelized Onion & Potato Pancakes

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

Black Bean Quesadillas with Corn Salsa

Black Bean Quesadillas with Corn Salsa

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

Baked Tilapia in Parchment

Baked Tilapia in Parchment

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.

Braised Lentils

Braised Lentils

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.

Bourbon Bacon Scallops

Bourbon Bacon Scallops

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

Black Bean Salad w/ Feta & Red Peppers

Black Bean Salad w/ Feta & Red Peppers

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.

Mushroom Rigatoni Bake

Mushroom Rigatoni Bake

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

Bourbon Glazed Salmon

Bourbon Glazed Salmon

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

Black Bean Cornbread Squares

Black Bean Cornbread Squares

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

Easy Ravioli Bake

Easy Ravioli Bake

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

Broiled Fish Rollups

Broiled Fish Rollups

11/2 lb. Orange Roughy fillets
1/4 C. Celery, chopped
1/4 C. Mushrooms, chopped
1/4 C. Onion, chopped
1/4 C. Cooked Spinach, chopped
1/2 tsp. Thyme
1/2 tsp. Lemon Juice
Pepper

Preheat broiler as you rinse fish and pat dry. Combine celery, mushrooms and onion in skillet and sauté in broth until onions are soft. Remove from heat. Add spinach, thyme, and pepper. Mix well, adding broth to moisten if necessary. Divide mixture between fillets. Roll up fish and fasten with toothpicks. Place rolled fillets on broiler pan. Sprinkle each with lemon juice. Place under broiler 4-5 inches from heat and cook 5-7 minutes. Turn carefully and cook 5 minutes more, or until fish flakes easily with a fork.

Bacon-Cheddar Toasts

Bacon-Cheddar Toasts

Bacon-Cheddar Toasts1 C. Mayo
2 Tsp. Worcestershire Sauce
1 C. (4oz) shredded sharp cheddar cheese
1/2 chopped onion
3/4 C. slivered almonds, chopped
6 bacon strips, cooked and crumbled (and maybe one or five extra to eat while cooking…)
1 loaf of French bread

Combine mayo and Worcestershire sauce in a medium bowl. Stir in cheese, onion, almonds and bacon. Cut bread into 1/2 inch slices; spread with cheese mixture. Cut slices in half. Place on a greased baking sheet. Bake at 400 for 8-10 minutes or until bubbly. Makes 4 dozen.

Tilapia with Coconut Curry Sauce

Tilapia with Coconut Curry Sauce

1 tsp. dark sesame oil, divided
2 tsp. minced peeled fresh ginger
2 garlic cloves, minced
1 C. finely chopped red bell pepper
1 C. chopped green onions
1 tsp. curry powder
2 tsp. red curry paste
1/2 tsp. ground cumin
4 tsp. low-sodium soy sauce
1 T. brown sugar
1/2 tsp. salt, divided
1 (14-oz.) can light coconut milk
2 T. chopped fresh cilantro
4 (6-oz.) tilapia fillets
Cooking spray
3 C. hot cooked basmati rice
4 lime wedges

Preheat broiler. Heat 1/2 tsp. oil in a large nonstick skillet over medium heat. Add ginger and garlic; cook 1 minute. Add pepper and onions; cook 1 minute. Stir in curry powder, curry paste, and cumin; cook 1 minute. Add soy sauce, sugar, 1/4 tsp. salt, and coconut milk; bring to a simmer (do not boil). Remove from heat; stir in cilantro. Brush fish with 1/2 tsp. oil; sprinkle with 1/4 tsp. salt. Place fish on a baking sheet coated with cooking spray. Broil 7 minutes or until fish flakes easily when tested with a fork. Serve fish with sauce, rice, and lime wedges.

Yield: 4 servings
Serving size: 1 fillet, 1/2 C. sauce, 3/4 C. rice, and 1 lime wedge

Calories: 506
Fat: 17.1g
Fiber: 3.1g

Black Bean Cakes

Black Bean Cakes

2 15oz. Cans Black Beans, rinsed and drained
1 Vidalia Onion, minded
2/3 C. Breadcrumbs
1 Clove Garlic, minced
1 T. Basil
1 tsp. Oregano
1 tsp. Cumin
2 Eggs
Pepper to taste

Place black beans in a bowl and mash with a fork. Add remaining ingredients and mix well. Divide into 6-8 equal portions and shape into patties. Place patties on a medium-hot grill for several minutes per side. Serve with Salsa

Cajun FIsh Fillets

Cajun FIsh Fillets

1 lb. Orange roughy fillets or any firm white fish
1 tsp. Cajun spice – such as McCormick or Paul Prudhomme
1 T. Paprika
Lemon wedges

Preheat the broiler. Arrange the fillets on a broiler pan lined with aluminum foil. Combine the Cajun spice and paprika and dust heavily on the fillets. Broil close to the flame for 5 – 6 minutes, or until the spices are browned and the fish is firm and flakes with a fork. Serve with lemon wedges and ground pepper to taste.

BBQ Bean Salad

BBQ Bean Salad

1 (3lb.) can pinto beans, drained & rinsed
1 (15oz.) can whole kernel corn, drained
1 sweet red pepper, chopped
1 sweet green peppers, chopped
1 medium onion, chopped
1/4 C. cider vinegar
1/4 C. ketchup
1/4 C. olive oil
1/4 C. packed brown sugar
1 T. Dijon mustard
1 T. Worcestershire sauce
2 tsp. chili powder
3/4 tsp. ground cumin
1 tsp. salt
1/4 tsp. pepper
1/2 tsp. hot pepper sauce
1 clove garlic, crushed

Place beans, corn, peppers & onion in a large salad bowl. In a saucepan, combine remaining ingredients & bring to a boil. Reduce heat, cover& simmer for 10 minutes. Cool slightly and pour over bean mixture. Toss to coat. Serve at room temperature.

Yellow Squash Soup

Yellow Squash Soup

2 lb. yellow summer squash, washed and diced
2 scallions, washed and sliced (include tops)
1 quart water
1 tsp. splenda (optional)
1T. fresh minced dill
1 T. salt
1/8 tsp. fresh ground pepper

Place squash, scallions, water, and honey in a large saucepan and simmer gently for about 40 minutes or until squash is tender. Stir in dill. Put squash through a food mill or puree in a blender until smooth. Return to saucepan season with salt and pepper, and simmer for 5 to 10 minutes more. Serve hot or cold.

Yield: 4 servings
Calories: 62
Fat: 0g
Fiber: 2g

Wild Rice Pilaf

Wild Rice Pilaf

1/2 C. Long Grain Rice
1/2 C. Wild Rice
2 C. Chicken Stock
1 Shallot or 2 Green Onions, chopped
1 Clove Garlic, minced
Pepper, to taste

Additional seasonings as desired – dill, parsley, sage, cilantro, etc. Heat pot with tight fitting lid. Sauté onion and garlic until soft. Add seasonings and herbs and stir. Add stock and bring to a boil. Add the rice, stir and bring back up to the boil. Cover, turn heat to low, and cook for about 25 minutes. Do not remove the lid while cooking. Turn off heat and let stand 10 minutes, still covered. Fluff with fork and serve.

Chili & Sage Rubbed Salmon

Chili & Sage Rubbed Salmon

1 T. olive oil
2 medium garlic cloves, thinly sliced
1 T. coriander seeds, finely ground
1 tsp. cumin seeds, finely ground
3 1/2 T. chili powder
1/4 tsp. freshly ground black pepper
1 T. thinly sliced fresh sage leaves
1/2 C. apple cider

4 (6-ounce) skinless salmon fillets
1 T. olive oil

Combine the oil and garlic in a small, heavy-bottomed saucepan. Place over low heat and cook until the garlic just barely begins to brown around the edges, 1 to 2 minutes. Add the ground coriander and cumin, and cook 1 minute, stirring constantly. Stir in the chili powder and black pepper and cook, stirring, 2 minutes longer. Add the sage and apple cider, bring to a simmer, and cook until reduced and thickened to a paste, 1 to 2 more minutes. Remove from the heat, transfer to a bowl, and cool completely before using. Use your fingers to coat the salmon all over with the cooled chili paste. Cover and refrigerate for 2 hours. Wipe the paste from the salmon. Heat some olive oil over medium heat in a skillet large enough to hold all the salmon fillets. Place salmon fillets in the pan, and cook gently until well browned and just cooked through, 3 to 4 minutes per side. Transfer the salmon to warm plates and serve immediately.

Baked Beef Ziti

Baked Beef Ziti

12 oz. uncooked ziti
1 tsp. olive oil
2 medium garlic clove(s), minced
1/3 lb. lean ground beef
1 tsp. dried oregano
1 tsp. dried thyme
1 tsp. dried rosemary
1/2 tsp. table salt
1/2 tsp. black pepper
28 oz. canned crushed tomatoes
1 C. part-skim mozzarella cheese, shredded

Preheat oven to 350�F. Cook pasta according to package directions without added fat or salt; drain and set aside. Meanwhile, heat oil in a medium saucepan over medium heat; add garlic and saut� 2 minutes. Add beef and cook until browned, breaking up the meat as it cooks, about 3 to 5 minutes; drain off any fat and return pan to heat. Add oregano, thyme, rosemary, salt and pepper; stir to coat beef. Cook until herbs become fragrant, about 2 minutes. Add tomatoes and bring mixture to a boil; reduce heat and simmer for 5 minutes. Spoon a small amount of tomato mixture into the bottom of a 4-quart casserole dish (just enough to cover the surface). Top with half of the cooked ziti and then layer with half of the remaining tomato sauce and half of the mozzarella cheese. Layer remaining ziti on top and top with remaining sauce and mozzarella cheese. Bake until cheese is golden and bubbly, about 30 minutes. Yields about 1 C. per serving.

Yield: 8 servings
Calories: 172
Fat: 4.3g
Fiber: 1.2g

Whole Wheat Dinner Rolls

Whole Wheat Dinner Rolls

1 Envelope Dry Yeast
1/4 C. Warm Water
3/4 C. Skim Milk
2 Egg Whites
3 T. Butter
1 T. Sugar
1/4 tsp. Salt
1 1/2 C. Flour
1/2 C. Whole Wheat Flour
Nonstick Cooking Spray

In large bowl combine yeast and water. Let stand about five minutes; stir gently until yeast dissolves. Add milk, egg, butter, sugar and salt and beat well. Mix in the two flours. Scrape dough the dough and mix until a ball forms. Cover with clean dish towel and rest in a warm draft free place and let ruse until double, about an hour. Using muffin pans, lightly coat 12 C. with cooking spray. Stir the dough down and divide it evenly between the 12 C. with a spoon, filling them about half full. Cover loosely with the dish towel and let rise another 30 minutes. Preheat oven to 400 degrees. Bake the rolls for 15-20 minutes, or until lightly browned. You can also add 1 1/2 tsp. basil, oregano, sage, or thyme to the dry ingredients, and / or sprinkle tops with sesame seeds or poppy seeds, if desired.

Chinese Garlic Grilled Shrimp

Chinese Garlic Grilled Shrimp

3/4 lb large shrimp, peeled leaving tails on, and deveined
1 T. rice vinegar
2 tsp. peanut oil
3 garlic cloves, minced
1/4 tsp. hot chili paste
1 cup trimmed snow peas, steamed

Butterfly the shrimp by slicing them down the back almost but not quite in half lengthwise. To prepare the marinade, in a gallon sized ziplock bag, combine the vinegar, oil, garlic, and chili paste; add the shrimp. Seal the bag squeezing out the air. Turn to coat the shrimp and refrigerate the shrimp for 30 minutes. Drain the shrimp and discard the marinade. Spray a broiler or grill rack with nonstick spray. Preheat the broiler or grill. Thread the shrimp and snow peas onto skewers in an alternating pattern. Grill 5 inches from the heat turning occasionally, until the shrimp are barely opaque, 2-3 minutes. Serve.

Black Bean Thin Crust Dough

Black Bean Thin Crust Dough

1 tsp. active dry yeast
2 C. bread flour
1/4 tsp. salt
1/2 C. lukewarm water
1/2 tsp. cayenne pepper, optional
1/4 C. black bean puree (if use canned beans, rinse and drain first)

Combine and knead all ingredients (bread machine is ok). Let rise 50-60 minutes. Roll dough on a cornmeal-covered counter. Place dough in pizza pan. For a thin, crispy crust, place toppings on dough and bake immediately. For a thicker, chewier crust, allow dough to rise 15-30 minutes before adding toppings. Place pizza on the bottom rack of oven (Preheated to 500 degrees) 5-10 min.

Cheese Tortellini Soup

Cheese Tortellini Soup

3 C. defatted beef stock or low sodium beef broth
1 C. frozen cheese tortellini
1 C. frozen peas
2 T. shopped sun dried tomatoes
3/4 tsp. dried basil
1/4 tsp. dried oregano

In a medium saucepan, combine the stock or borth, tortellini, peas, tomatoes, basil and oregano. Cover and bring to a boil, then reduce the heat. Simmer for 5-6 minutes or until the tortellini are tender.

Yield: 4 servings
Calories: 107
Fat: 1.6g
Fiber: 1.5g

Whipped Parsnips with Roasted Garlic

Whipped Parsnips with Roasted Garlic

1 medium head of garlic
1 lb. parsnips, peeled, coarsely chopped (about 3 cups)
1 T. extra virgin olive oil, optional
1/4 tsp. nutmeg
Freshly Ground Pepper
Chives

Preheat oven to 350 degrees F. Cut 1/4 inch off top of garlic head. Discard top and wrap head in foil. Place on rack in oven, roast garlic until tender about one hour. Cool. Press garlic to release from skin into a small bowl and mash. Cook parsnips in pot of boiling water until very tender about 25 minutes. Drain well, reserving 1 cup cooking liquid in another container. Return parsnips to pot. Add (optional) olive oil, nutmeg, and mashed garlic. Beat with handheld electric mixer until smooth, adding reserved parsnip cooking liquid to mixture to thin to desired consistency. Season to taste with pepper & chives.

Citrus Shrimp

Citrus Shrimp

1 1/2 lb. Shrimp
2 T. lemon juice
1 T. chopped fresh parsley
1 tsp. grated orange rind
1/8 tsp. pepper
2 garlic cloves, minced
1 T. chopped fresh parsley

Combine first 6 ingredients in a large bowl, stirring well to coat. Chill 5 minutes. Heat a little broth in a large nonstick skillet over medium-high heat. Add shrimp mixture; sauté 4 minutes or until shrimps are done. Top with 1 T. parsley.