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

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

3-2-1 Shrimp

3-2-1 Shrimp

1 1/2 C. Balsamic Vinegar
1/2 C. Splenda
1/4 C. Soy Sauce
1 1/2 lb. uncooked Shrimp
1 T. minced fresh Garlic
1 T. minced fresh Ginger
1/2 pint Cherry Tomatoes, halved
2 T. Butter

Mix vinegar, soy and splenda together. In a nonstick pan sprayed with cooking spray over high heat, sear shrimp until just turning pink; season with pepper to taste. Add garlic and ginger and sauté until fragrant, about a minute. Add vinegar mixture and tomatoes and simmer until liquid is reduced by half. Add butter and whisk in. Serve over pasta or rice.

Yield: 6 servings
Calories: 187
Fat: 6g
Fiber: .3g

Stovetop “Baked” Beans

Stovetop “Baked” Beans

1 T. stick margarine or butter
1-1/4 cups chopped onion
3/4 cup chopped green bell pepper
2 garlic cloves, minced
1 cup reduced-calorie ketchup
1/4 cup packed brown sugar
1/4 cup maple syrup
2 T. Worcestershire sauce
2 tsp. barbecue smoked seasoning (such as Hickory Liquid Smoke)
2 tsp. prepared mustard
1 (16-ounce) can red beans, drained
1 (15.8-ounce) can Great Northern beans, drained

Melt margarine in a medium saucepan over medium-high heat. Add onion, bell pepper, and garlic; sauté 4 minutes. Stir in ketchup and remaining ingredients; bring to a boil. Reduce heat; simmer 15 minutes, stirring occasionally.

1/2 cup calories: 179 fiber: 3.8g

Florida Red Snapper

Florida Red Snapper

2 lb. Red snapper — fillets
1/4 C. Grated onion
2 T. Orange juice
2 T. Lemon juice
2 tsp. Grated orange rind
1/8 tsp. Nutmeg

Thaw fillets if frozen. Cut fish into 6 portions. Place in a single layer, skin side down, in a well-greased baking dish, 12x8x2 inches. Combine onion, orange and lemon juice, orange rind, and salt. Pour over fish; cover and place in refrigerator to marinate 30 minutes. Sprinkle fish with nutmeg and pepper. Bake in a moderate oven, 350F, for 25 to 30 minutes or until fish flakes easily when tested with fork.

George Foreman Sole with Tomatoes

George Foreman Sole with Tomatoes

2 tsp. Olive Oil
2 small Onions, diced
2 cloves Garlic, minced
2 small Tomatoes, chopped
2 T. fresh Basil
1 T. fresh Parsley
1 T. Lemon Juice
1 lb. fillet of Sole (or other white fish)

Preheat the grilling machine for 5 minutes. sauté the onion and garlic in the olive oil on the grilltop for 2 minutes, stirring occasionally. Add tomato, half the herbs and a few grinds of pepper. Lay fish on top, add lemon juice and remaining herbs. Cover and let cook for 5-6 minutes. Transfer fish and vegetables to a plate. If any liquid is in dripping tray, pour over fish.

Yield: 4 servings
Calories: 184
Fat: 4.2g
Fiber: 1.5g

Southwest Cornbread Stuffing

Southwest Cornbread Stuffing

1/4 C. Chopped Onion
1/4 C. Chopped Celery
1/4 C. Chopped Red Bell Pepper
2. T. Chopped and Seeded Chili Pepper (jalapeño, etc)
2 day-old cornbread muffins, cubed
1/4 C. Water
1 tsp. Poultry Seasoning
Dash Pepper

Spray microwave-able dish with nonstick cooking spray. Add onion, celery, and bell pepper. Microwave on high for one minute. Add remaining ingredients and stir until combined, and spread evenly in dish. Microwave on high for about 5 minutes, until liquid is absorbed. Broil in oven for 1-2 minutes to crisp up top if desired.

Fragrant Tuna Steaks

Fragrant Tuna Steaks

2 C. chopped onions
2 garlic cloves, minced
1 lb. plum tomatoes, coarsely chopped
1 C. loosely packed fresh basil leaves, uncut
1 1/2 T. capers, rinsed well, drained
4 Ahi tuna steaks

Grill tuna steaks. Heat small amount water or broth in large skillet. Add onions, sauté until tender, about 5 minutes. Add garlic, sauté until golden, about 3 minutes. Stir in tomatoes, basil, and capers. Simmer uncovered until mixture thickens, stirring occasionally, about 15 minutes.

Skillet Jicama

Skillet Jicama

1 tsp. Butter
1 tsp. Oil
4 C. cubed, pared Jicama
1 C. Sliced Red Onion
1 C. Red Bell Pepper Strips
1/4 C. Chicken Stock
Dash Crushed Red Pepper

Combine oil and butter in skillet and heat until butter melts. Add jicama and cook over medium high heat, stirring frequently until lightly browned, about 5 minutes. Add onions and bell pepper and cook until onions are soft. Stir in remaining ingredients, cover and cook over high heat until jicama is tender, 6-7 minutes.

Gambas Al Ajillo (Garlic Shrimp)

Gambas Al Ajillo (Garlic Shrimp)

2 T. olive oil
4 large cloves garlic, finely minced
1 tsp. hot pepper flakes
1 pound medium shrimp, shelled and deveined
2 T. fresh lemon juice
2 T. dry sherry
1 tsp. paprika
salt and freshly ground black pepper
chopped parsley

Heat the olive oil in a sauté pan over moderate heat. Add the garlic and hot pepper flakes and cook 1 minute. Increase the heat to high. Add shrimp, lemon juice, dry sherry and paprika, stir well and sauté quickly, about 3 minutes. Sprinkle with salt, pepper and parsley and serve at once.

3oz. shrimp = 106 calories

PowerBurger

PowerBurger

1/4 C. chopped Vegetables, such as yellow or green onion, zucchini and or parsley, raw or pre-saut�ed
1/4 C. Bread Crumbs
3/4 C. lean Ground Beef

Mix all ingredients and shape into 4 3″ patties. Grill or broil until cooked through.

Yield: 4 servings
Calories: 138
Fat: 6g
Fiber: 1g

Scalloped Potatoes & Parsnips

Scalloped Potatoes & Parsnips

1 large red onion
2 T. water
2 parsnips (about 1/2 lb.)
2 small russet potatoes (about 3/4 lb. total)
1 1/4 C. low fat milk (1 percent)
3/4 C. chicken broth
1 1/2 T. all purpose flour
Pinch freshly grated nutmeg

Halve onion lengthwise and cut crosswise into 1/4-inch thick slices. In a large saucepan cook onion in water, covered, over moderate heat, stirring occasionally, 5 minutes, or until softened. Remove cover and cook onion until any liquid in saucepan is evaporated. Preheat oven to 425 degrees. Peel parsnips and potatoes. Grate parsnips coarse and cut potatoes crosswise into 1/8-inch thick slices. In a 2 C. measure or bowl whisk together milk, broth, and flour until combined well. Add milk mixture to onion with parsnips, potatoes, nutmeg, and salt to taste and simmer, stirring frequently, 1 minute.
Pour vegetable mixture carefully into a shallow 1 1/2-quart baking dish and bake in lower third of oven 45 minutes, or until top is golden brown and potatoes are tender when pierced with a knife.

Garlic Poached Cod

Garlic Poached Cod

2 cups dry white wine
2 cloves garlic, crushed
2 chopped trimmed green onions
1 bay leaf
1 tsp. whole black peppercorns
1 pound cod

In a skillet, combine wine, garlic, green onions, bay leaf and peppercorns; add cod, then heat just to a boil, lower heat and simmer for 15 to 20 minutes or until done. Remove from stove; serve hot. Cooking Tip: Always begin poaching fish in a cold liquid; this way the outside doesn’t get cooked before the inside is done. Any white fish — sole, flounder, halibut, etc. — can be substituted for the cod in this recipe. The poaching broth can be reduced and used as a sauce for the fish or used as part of the cooking liquid for rice to use as an accompaniment.

Ginger Shrimp with Leeks

Ginger Shrimp with Leeks

4 large leeks, about 3 lb., chopped
11/2 to 2 lb. peeled shrimp
1/4 C. minced ginger
Pepper
1T. good stock, dry sherry or soy sauce, optional.

Heat a preferably nonstick pan, and turn heat to high. Add 1/2 T. stock. When a bit of smoke appears, add the leeks, all at once. Let sit for a couple of minutes, then cook, stirring only occasionally, for about 10 minutes. When the leeks dry out and begin to brown, remove them from the pan and set aside. With the heat still on high, add the remaining stock to the pan, immediately followed by the shrimp. Sprinkle with the ginger. Cook for about a minute, and then stir. Cook, stirring every minute or so, until the shrimp are almost all pink, about 5 minutes. Add the leeks, along with some pepper. When the shrimp are done (no traces of gray will remain), stir in the liquid if desired, taste and adjust seasoning, and serve.

Rice Florentine

Rice Florentine

1 1/2 cup rice
2 cups stock
1 1/2 cup water
1/4 – 1/2 cup marsala wine
3-4 sun dried tomatoes – soaked in 1/2 cup boiling water
1 med onion – chopped
1 clove garlic – minced
1/2 cup celery – chopped
1/2 green bell pepper – diced
1/2 red bell pepper – diced
8 oz mushrooms coarsely chopped
10 oz bag fresh spinach – coarsely chopped

Place rice, 1 1/2 cups stock and water in heavy pot and bring to a boil. Cover, reduce heat and simmer for 45 min. Sauté onion, garlic, celery and peppers in remaining 1/2 cup stock and marsala over moderate heat until tender, covering pan and stirring occasionally, adding water if pan becomes dry. Remove the sun dried tomatoes from water and slice thinly and add the sun dried tomatoes and mushrooms to the onions and cover, stirring occasionally until tender. Then add the spinach and cover for 2 min or just until spinach wilts. Remove from heat and stir seasoning with salt and pepper to taste. Combine with the cooked rice and enjoy.

Vegetable Potstickers

Vegetable Potstickers

6 dried black shiitake mushrooms
3 C. green cabbage
1 C. purple cabbage
1 large carrot, shredded
4 medium green onions, chopped
1 tsp. grated gingerroot
2 cloves garlic, finely chopped
2 T. soy sauce
1/2 tsp. sesame oil
30 wonton wrappers
Horseradish Dipping Sauce
1/4 C. soy sauce
2 T. prepared horseradish
2 tsp. grated gingerroot
1 tsp. sugar
1 1/2 tsp. rice vinegar

Mix all dipping sauce ingredients together, cover and put in the refrigerator. Soak mushrooms in hot water about 20 minutes or until soft. Drain, rinse and squeeze out excess water. Remove and discard stems, and dice caps. Spray nonstick skillet or wok with nonstick cooking spray and heat over medium-high heat. Add mushrooms, green and purple cabbage, carrots, green onions, gingerroot and garlic and stir-fry about 4 minutes or until crisp-tender. Stir in sesame oil and soy sauce and cool. Brush edges of 1 wonton wrapper with water (keep remaining wonton wrappers covered to keep moist). Place 1-T. vegetable mixture on center of skin, fold bottom corner of wrapper of wonton over filling to form a triangle. Pinch folded edges together. Keep filled wontons covered to keep moist. Repeat with remaining wontons and vegetable filling. Place potstickers on heatproof plate and place plate on a rack in steamer. Cover and steam over boiling water for 15 minutes.

Makes 10 Servings
Serving Size: 3 potstickers

Calories: 93
Fat: 1g
Fiber: 2g

Grilled Orange & Bourbon Salmon

Grilled Orange & Bourbon Salmon

1/4 C. bourbon
1/4 C. fresh orange juice
1/4 C. low-sodium soy sauce
1/4 C. packed brown sugar
1/4 C. chopped green onions
3 T. chopped fresh chives
2 T. fresh lemon juice
2 garlic cloves, chopped
4 (6-oz.) salmon fillets (about 1 inch thick)
Cooking spray

Combine first 8 ingredients in a large zip-top plastic bag, and add salmon to bag. Seal and marinate in refrigerator 1-1/2 hours, turning bag occasionally. Prepare grill or broiler. Remove salmon from bag, reserving marinade. Place salmon on a grill rack or broiler pan coated with cooking spray. Cook 6 minutes on each side or until fish flakes easily when tested with a fork, basting frequently with reserved marinade.

Yield: 4 servings

Calories: 365
Fat: 14.1g