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.

Spicy Philly Cheesesteak

Spicy Philly Cheesesteak

1 medium onion, sliced
1 small red bell pepper, sliced
1 small green bell pepper, sliced
2/3 C. medium or hot salsa
4 multigrain hoagie buns
3/4 lb thinly sliced roast beef
1/2 C. shredded reduced-fat Cheddar cheese

What you do: Cook the onion and bell peppers in a nonstick skillet until tender. Add the salsa and heat until warm. Construct the sandwiches with the buns, roast beef, onion, peppers, and cheese, then warm them in the microwave for 1 to 2 minutes on high, or until the cheese starts to melt.

Yield: 4 sandwiches
Calories: 353
Fat: 7g
Fiber: 3g

Vegetable & Rice Casserole

Vegetable & Rice Casserole

8 oz. Mushrooms, chopped
1/3 C. White Wine
1 Onion, chopped
2 lb. Potatoes, peeled and cubed
1 C. Broccoli Florets
21/2 C. Chicken Stock
1 C. Uncooked Long Grain Rice
Pepper

Sauté mushrooms and onions in wine over medium heat until onions are soft and translucent. Stir in broth and heat to boil; remove from heat. In large baking dish spread potatoes, rice, and broccoli evenly. Sprinkle with pepper. Pour broth over ingredients in dish. Cover with foil and Bake at 325 for 11/2 hours, or until fully cooked, and liquid is absorbed.

Citrus Tuna

Citrus Tuna

1 C. fresh orange juice (about 3 oranges)
1/2 C. fresh lemon juice (about 3 lemons)
1/2 C. fresh lime juice (about 4 limes)
3 T. sugar
4 garlic cloves, minced
1 T. freshly ground black pepper
1 tsp. salt
1 tsp. fennel seeds, crushed
6 (6-oz.) tuna steaks (about 3/4 inch thick)
Cooking spray

Prepare grill. Combine first 5 ingredients in a medium saucepan. Bring to a boil; cook until reduced to 1/2 C. (about 20 minutes). Remove from heat; cool slightly. Combine pepper, salt, and fennel seeds; rub over both sides of fish. Place fish on grill rack coated with cooking spray; grill 3 minutes on each side. Turn fish; brush with half of orange juice glaze. Grill 1 minute. Turn fish; brush with remaining orange juice glaze. Grill 1 minute or until fish is medium-rare or until desired degree of doneness. Note: Store cooked tuna in refrigerator for up to 1 day.

Yield: 6 servings
Serving size: 1 tuna steak

Calories: 295
Fat: 8.2g

Turkey BLT Wrap

Turkey BLT Wrap

1 T. fat-free mayonnaise
1 flour tortilla
3 slices turkey bacon, cooked
3 oz. roast turkey breast, diced
2 slices tomato
2 leaves lettuce

Smear the mayonnaise on the tortilla. Line the middle of the tortilla with the bacon and top with the turkey breast, tomato, and lettuce. Roll the whole thing tightly into a tube.

Yield: 1 sandwich
Calories: 275
Fat: 9g
Fiber: 1g

Stuffed Vegetables

Stuffed Vegetables

3 C. Sliced Carrot
1 C. Sliced Parsnips
Pepper to taste
1/2 C. Chopped Parsley
2 Zucchini or 4 Pattypan Squash, or combination

Steam carrots and parsnips in saucepan until very tender. Drain vegetables. Mash or process root vegetables in food processor and season with pepper. Stir in chopped parsley. Preheat oven to 350 degrees. Prepare vegetables for stuffing. Trim ends from zucchini and cut into half lengthwise. Remove tops from pattypan squash. Hollow out vegetable centers, leaving border all around. Boil or steam boats until tender, about 6 minutes. Arrange vegetables in single layer in oven-proof dish and either pipe or spread carrot-parsnip puree into the hollowed out boats. Pour in just enough water to cover bottom of dish. Cover and bake until heated through, about 15 minutes.

Clam Fettuccini

Clam Fettuccini

12oz. Uncooked Fettuccini Noodles
3 can minced clams, undrained
3 tsp. Chopped Garlic
1/2 tsp. Thyme
1 T. Lemon Juice

Cook noodles according to package directions. Drain. Return to pan and add remaining ingredients. Heat thoroughly. Turn off heat. Cover and let sit until liquid is absorbed. If you prefer a more moist dish, serve immediately.

Grilled Portobello Sandwich

Grilled Portobello Sandwich

1 portobello mushroom (4 oz.)
1/3 C. light herb vinaigrette dressing
1/2 large red bell pepper, sliced
1 clove garlic, finely minced
1 T. fat-free mayonnaise
1 onion-flavored sandwich roll
1 slice reduced-fat Monterey Jack cheese

Drop the mushroom in a resealable plastic bag. Add the dressing, seal the bag, and let the mushroom marinate in the fridge for a couple of hours. Next, plop it on a grill or in a nonstick skillet–along with the pepper–and cook for 4 to 5 minutes per side. While the mushroom cooks, stir the garlic and mayonnaise together and spread the mixture on the sandwich roll halves. Add the mushroom and cheese, and assemble.

Yield: 1 sandwich
Calories: 306
Fat: 10g
Fiber: 3g

Two Tone Roasted Potatoes

Two Tone Roasted Potatoes

1 tsp. chili powder
1/4 tsp. ground cinnamon
1/4 tsp. ground red pepper
1/4 tsp. black pepper
1 T. olive oil
1 garlic clove, minced, or 1/2 tsp. bottled minced garlic
3 small sweet potatoes (about 1-1/2 pounds), each cut lengthwise into 8 wedges
3 small baking potatoes (about 1-1/2 pounds), each cut lengthwise into 8 wedges

Combine first 6 ingredients in a large zip-top plastic bag. Add potatoes; seal and shake to coat potatoes with spice mixture. Place potatoes on a baking sheet. Bake at 450 for 35 minutes or until tender.

Crunchy Sesame Shrimp

Crunchy Sesame Shrimp

3/4 C. herb-seasoned stuffing mix (such as Pepperidge Farm), crushed
1 tsp. sesame seeds
1/4 tsp. paprika
1/8 tsp. salt
1/8 tsp. garlic powder
1/8 tsp. black pepper
1 large egg white, lightly beaten
10 large shrimp, peeled and deveined (about 3/4 pound)
Cooking spray

Preheat oven to 425 degrees. Combine the first 6 ingredients in a small bowl. Place the egg white in a small shallow bowl. Dip shrimp in egg white, and dredge in stuffing mixture. Place the shrimp on a large baking sheet coated with cooking spray. Lightly coat shrimp with cooking spray. Bake at 425 degrees for 15 minutes or until golden.

5 shrimp = 242 calories

Smoked Mozzarella Sandwiches w/Tomatoes Two Ways

Smoked Mozzarella Sandwiches w/Tomatoes Two Ways

2/3 C. sun-dried tomato bits
1 clove garlic, minced
1/4 tsp. salt
1 T. extra virgin olive oil
1 T. lemon juice
1/8 tsp. red pepper flakes
2 T. olives, chopped
8 slices sourdough french bread
4 oz. mozzarella cheese, preferably smoked
3 vine ripe tomatoes
2 tsp. balsamic vinegar
1 C. fresh basil leaf

Place sun-dried tomatoes in a bowl and cover with boiling water. Let stand 10 minutes. Squeeze dry. Mash garlic and salt into a paste. Transfer to a bowl and whisk in 1 T. oil, lemon juice and red-pepper flakes. Add tomatoes to the oil/garlic dressing along with the olives. Mix well. Spread tomato tepanade over 4 bread slices. Arrange cheese slices on top and sprinkle with black pepper. Place tomato slices on top and season with salt and vinegar. Top with several basil leaves and set remaining bread slices on top

Yield: 4 servings
Calories: 285
Fat: 12g
Fiber: 1g

Turnips & Onions

Turnips & Onions

1 lb. small white onions or shallots, peeled
1 1/2 pounds peeled baby white turnips or quartered medium turnips
1/4 tsp. freshly ground pepper

Place the onions in a heavy flameproof casserole, preferably enameled cast iron, large enough to hold the onions in a single layer. Cook over moderately high heat, rolling the onions over occasionally, until they are lightly browned, 5 to 7 minutes. Add the turnips, season with the salt and pepper, and toss gently to mix with the onions. Reduce the heat to moderately low, cover the pan tightly, and cook, stirring once or twice, until the onions are golden and all the vegetables are quite tender, about 25 minutes.

Spicy Cuban Tuna

Spicy Cuban Tuna

1/3 C. olive oil
2 tsp. cayenne pepper
1/3 C. lemon juice
3 large cloves garlic, minced
3 large shallots, minced
2 tsp. ground cumin
1 bunch cilantro, leaves only, finely chopped
6 (6 ounce) pieces of tuna fillet
Vegetable oil, for greasing the grill
Lemon wedges, for garnish

In a small mixing bowl, combine the olive oil, cayenne pepper, lemon juice, garlic, shallots, cumin, and about 3/4 of the cilantro (reserve the remaining cilantro for garnish). Place the tuna fillet in a large glass or ceramic dish. Rub your fingers over the fish to check for and remove any remaining bones, and pour the marinade over the tuna. Make sure the fish are evenly coated on both sides and marinate for 1 hour in the refrigerator, turning once. Brush a grill or broiler pan with vegetable oil and heat it to high heat. Grill the fillets for 4 to 5 minutes on each side, until done to your liking. Garnish with the remaining cilantro and the lemon wedges.

Goat Cheese Sandwiches with Roasted Peppers & Onion Jam

Goat Cheese Sandwiches with Roasted Peppers & Onion Jam

2 tsp. olive oil
3 C. onions, thinly sliced
1 1/2 T. balsamic vinegar
1 1/2 T. currants
1/8 tsp. salt
1/8 tsp. freshly ground black pepper
1 16″ long baguette
4 oz. creamy goat cheese
4 T. olivada
1 7 oz. jar roasted red bell pepper
1 1/2 C. arugula

In heavy non-stick skillet, heat oil over low heat. Add onions and cook, stirring often until they are tender and light golden (15 to 20 minutes). Add vinegar, currants salt and pepper and stir in pan briefly. Remove from heat and let cool. Slice baguette into 4 equal lengths. Split each horizontally. Spread bottoms with goat cheese and tops with olivada. Spoon onion jam over the goat cheese, spreading evenly. Top with roasted peppers and arugula. Set tops on sandwiches and serve.

Yield: 4 servings
Calories: 217
Fat: 10g
Fiber: 2g

Tomato Parmesan Corn Bread

Tomato Parmesan Corn Bread

1 large tomato, cored and halved crosswise
4 T. unsalted butter
1 C. yellow corn meal
1 C. unbleached all-purpose flour
1/2 C. freshly grated parmesan cheese
1 T. sugar
2 tsp. baking powder
1/4 tsp. baking soda
1/2 tsp. salt
1 tsp. dried oregano
1 tsp. dried basil
2 large eggs, slightly beaten
1 C. 1% milk
1/4 C. plain non-fat yogurt

Using your finger, push the seeds and surrounding liquid out of the tomato. Dice the tomato and set it aside in a strainer to drain. Gently melt the butter in a 10-inch cast-iron skillet and remove from the heat. Preheat the oven to 400 degrees F. In a large bowl, mix the cornmeal, flour, cheese, sugar, baking powder, baking soda, salt and herbs. In a separate bowl, blend the eggs, milk and yogurt. Pour the melted butter into the liquid, but leave a heavy coating of butter in the pan. Make a well in the dry mixture and add the liquid. Stir briskly to blend, then fold in the diced tomato. Turn the batter into the buttered skillet and bake for 25 minutes, until the surface is light golden. The top should resist gentle finger pressure. Let stand for 5 minutes, then slice and serve.

Curried Peanut Shrimp

Curried Peanut Shrimp

1/3 C. orange marmalade
1/4 C. orange juice
2 T. reduced-fat creamy peanut butter
1 T. Dijon mustard
1-1/2 tsp. curry powder
1 tsp. vegetable oil
1/2 tsp. salt
1/4 tsp. crushed red pepper
1/4 tsp. chile sauce with garlic
32 large shrimp, peeled and deveined (about 1 pound)
Cooking spray

Combine the first 9 ingredients in a blender, and process until smooth. Reserve 1/4 C. marinade. Place remaining marinade mixture in a large zip-top plastic bag, and add shrimp. Seal and shake to coat. Marinate in refrigerator 30 minutes. Prepare grill or broiler. Remove shrimp from bag, reserving marinade. Thread shrimp onto each of 4 (12-inch) skewers. Place kebabs on a grill rack or broiler pan coated with cooking spray; cook 3 minutes on each side or until shrimp are done, basting frequently with remaining marinade. Spoon reserved 1/4 C. marinade over shrimp.

Yield: 4 servings
Serving size: 8 shrimp

Calories: 228
Fat: 6.2g

Vegetable Sandwich Booster

Vegetable Sandwich Booster

1 medium zucchini
1 bell pepper
1/2 C. grated carrots
1 small red onion
1/4 C. red wine or balsamic vinegar
1 T. olive oil
Salt and pepper to taste

Think you don’t have time to slice vegetables for your sandwich? Prepare these marinated vegetables ahead of time, and keep them in the fridge to bulk up sandwiches for up to three days. Slice all vegetables thinly. Toss with oil, vinegar, salt and pepper. Add to sandwiches for extra veggies and crunch.

Yield: 4 servings

Calories: 52
Fat: 4g
Fiber: 1g

Toasted Quinoa Salad

Toasted Quinoa Salad

3/4 cup uncooked quinoa
1 cup diced carrots
1/2 cup chopped red bell pepper
1/4 cup minced parsley or cilantro
2 sliced green onions
Juice of 1 lemon and 1 lime (or 1 – 2 T. of each)
1-1/2 T. Low Sodium Soy Sauce (or a bit of Braggs Aminos instead, use less!)
2 cloves minced or pressed garlic
1 tsp. Tabasco (or use a pinch of cayenne, a few red pepper flakes, etc.

Rinse quinoa and drain. Put in a pot and dry toast until a few grains begin to pop. Add 1-1/2 cups of water, bring to a boil, cover and simmer for about 15 minutes, or until the water is absorbed. Remove from heat and let stand for 10 minutes. Fluff with a fork and let cool. Mix carrot, red pepper, parsley and green onion in large bowl. Add cold quinoa and toss to combine, Whisk together lemon and lime juices, garlic and chili sauce. Pour over salad and combine well. Chill until serving time.

Citrus Scallops

Citrus Scallops

1/2 lb. Bay Scallops
1 T. Chives, chopped
1 T. Freshly Squeezes Lemon Juice
1 T. Freshly Squeezed Lime Juice
1/4 tsp. Paprika

Preheat broiler. In shallow baking dish combine all ingredients. Broil until scallops are golden brown, about 3 minutes.

Chicken-Cabbage Stir-Fry

Chicken-Cabbage Stir-Fry

3 chicken breast halves, skinned and boned
1 tsp. Oil
3 C. green cabbage, cut in 1/2-inch slices
1 T. cornstarch
1/2 tsp. ground ginger
1/4 tsp. garlic powder
1/2 C. water
1 T. soy sauce

Cut chicken breast halves into strips. Heat oil in fry pan. Add chicken strips and stir fry over moderately high heat, turning pieces constantly, until lightly browned (about 2-3 minutes). Add cabbage; stir fry 2 minutes until cabbage is tender-crisp. Mix cornstarch and seasonings; add to water and soy sauce, mixing until smooth. Stir into chicken mixture. Cook until thickened and pieces are coated, about 1 minute.

Yield: 4 servings
Calories: 135
Fat: 2g
Fiber: .5g

Sweet Potato Pudding

Sweet Potato Pudding

3 medium-large sweet potatoes (about 1 1/2 pounds), quartered
1 tsp. grated fresh ginger
1/2 tsp. cinnamon
1/4 tsp. nutmeg
1 T. minced orange peel
2 T. orange juice
2 T. molasses
3/4 cup Yogurt Cheese
1/4 cup pecan halves

Preheat the oven to 350ºF. Lightly oil a 1-quart or 9-inch baking dish. Steam the sweet potato pieces for about 20 to 25 minutes, until tender. When they are cool enough to handle, remove the skins and mash with a potato masher or fork until completely smooth. Mash in the remaining ingredients except for the pecans. Turn the mixture into the prepared baking dish. Decorate the top with the pecans. Bake for 20 to 25 minutes, until the top is lightly browned. If prepared in advance and refrigerated, increase the baking time by 5 to 10 minutes.

Dilled Salmon

Dilled Salmon

1/4 C. Balsamic Vinegar
1/2 tsp. Dried Dill Weed
1/4 tsp. Pepper
1/2 C. Evaporated Skim Milk
1/2 C. Yogurt Cheese
6 8oz. Salmon Fillets
Fresh dill for garnish

Preheat oven to 350 degrees. Spray a shallow baking dish with nonstick cooking spray. In a small saucepan, mix together vinegar, dill weed, pepper, and salt; simmer over medium heat for 5 minutes to reduce. Cool slightly, mix with milk and yogurt cheese and set aside. Place fish fillets in a single layer in baking dish. Bake for 10 minutes. Pour cheese mixture over top and return to oven to bake for an additional 10 to 20 minutes or until fish flakes easily with a fork. Garnish with dill sprigs. Serves 12.

Mexican Beans

Mexican Beans

1 1/2 C. Pink or Pinto beans, dried (or 3 C. of canned beans)
2 medium onions, chopped
2 tsp. salt
2 tsp. chipotle en adobo, pureed
4 cloves garlic
1 T. cumin
2 tsp. oregano
1/2 C. catsup (or ketchup)

Soak beans overnight. When rehydrated (at least 6 hours), cook till tender with the onions, salt, and water to barely cover. (in a pressure cooker it takes about 6 minutes under pressure. Without a pressure cooker it would take about a half hour). Once the beans are fully cooked, drain out some water if you don’t like your beans soupy, and then add the rest of the ingredients. Cook for about 20 minutes, until it tastes good. These beans are good right away, but even better the next day, because the spices have a chance to work their way into the beans.

Yield: 6 servings
Calories: 194
Fat: .6g
Fiber: 7.3g

Sun Dried Tomato Potato Salad

Sun Dried Tomato Potato Salad

2 lb. small new red potatoes
1/2 C. sun dried tomatoes (not packed in oil, soaked in hot water, then chopped when soft)
1/4 C. Balsamic vinegar
2 T. Olive oil
1 T. Mrs. Dash Table Blend
3 T. chopped green onions

Cook potatoes in large pot of boiling water 12 to 15 minutes, until tender when pierced with a fork. Drain and rinse potatoes in cold running water. Meanwhile, combine sun dried tomatoes, vinegar, olive oil and Mrs. Dash in small bowl; mix well. Combine potatoes and green onions in large bowl. Add dressing and toss to coat. Refrigerate until ready to serve.

Fish ‘n’ Chips

Fish ‘n’ Chips

1 pound russet potatoes, cut into wedges
1/2 C. whole-wheat flour
6 T. whole-wheat bread crumbs
Pinch freshly ground black pepper
1 egg white, beaten
1 pound sole or scrod fillets, cut into 4-ounce portions

Tartar Sauce:
2/3 C. fat-free mayonnaise
1 T. sweet pickle relish
1 tsp. fresh lemon juice
1 tsp. minced parsley
Pinch cayenne pepper

Preheat the oven to 450°F. Lightly spray a baking sheet with non-stick cooking spray. Arrange the potato wedges on one side, leaving enough room for the fillets, and spray them with the cooking spray. Bake in the preheated oven for 25 minutes, or until golden brown and tender. While the potatoes are baking, combine the flour, bread crumbs, and pepper in a shallow bowl. In another shallow bowl lightly beat the egg white. Dip the fish fillets in the egg white, then coat both sides with the flour mixture. Transfer to the baking sheet, alongside the potatoes, and continue to cook for 10 minutes more, or until the fillets are crisp and browned. Combine all the ingredients for the tartar sauce in a small bowl and mix well. Serve 1 T. on each fish fillet.

Yield: 4 servings.

Each 3-ounce serving of cooked fish with potatoes and 1 T. of sauce contains approximately 250 calories