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

Quinoa with Sun Dried Tomatoes

Quinoa with Sun Dried Tomatoes

1 C. quinoa
8 sun-dried tomatoes (not oil-packed), diced
2 shallots, minced
1 clove garlic, minced
2 C. stock or water
Pinch of cayenne pepper
2 T. chopped fresh parsley
Freshly ground black pepper

Place quinoa in a fine-meshed sieve and rinse under warm running water for 1 min. Set aside. Heat a little stock in a nonstick saucepan over med. heat. Add tomatoes, shallots and garlic and sauté for 3-5 minutes, or till shallots are softened. Add stock or water and bring to a boil. Stir quinoa and cayenne, return to a boil, then reduce heat to low and simmer, covered, for about 30 minutes, or until liquid is absorbed. Let sit for 5 minutes, and fluff grains with a fork to separate. Stir in fresh parsley and season with pepper.

Garlic Pork Balsamico

Garlic Pork Balsamico

1 small bulb garlic (about 10 cloves)
1 C. water
12 oz. boneless pork loin, cut into 8 slices
1 tsp. dried rosemary, crushed
1 tsp. olive oil
1/4 C. balsamic vinegar
2 T. water
1 T. honey-mustard
Fresh rosemary sprigs (optional)

Separate garlic bulb into cloves. Do Not peel. In a small saucepan combine garlic cloves and 1 C. water. Bring to a boil. Boil for 2 minutes. Drain; cool slightly. Peel cloves and set aside. Sprinkle both sides of pork slices with rosemary, pressing into surface of the meat. Heat oil in a large nonstick skillet. Cook half of pork and garlic cloves over medium heat for 6 to 7 minutes or till no pink
remains and juices run clear, turning meat over after half the cooking time. Remove from skillet; keep warm. Repeat with remaining pork and garlic. For sauce,
stir together vinegar, 2 T. water, and honey-mustard. Add to garlic in skillet, stirring to scrape up any browned bits. Bring mixture just to boiling. Reduce heat. Simmer for 1 to 2 minutes or till sauce becomes slightly thickened. To serve, spoon sauce over pork. Garnish with fresh rosemary sprigs, if desired.

Yield: 4 servings
Calories: 143
Fat: 7g
Fiber: 0g

Grilled Shrimp with Mediterranean Vegetable Tian

Grilled Shrimp with Mediterranean Vegetable Tian

1 pound large Shrimp, peeled and deveined
1 tsp. Cajun Seasoning
2 small or 1 medium Eggplant, peeled and sliced
1 Zucchini, trimmed and sliced
1 Yellow Squash, trimmed and sliced
1 Tomato, sliced (or four plum tomatoes)
1 small Yellow Onion, peeled and sliced
2-4 cloves of Garlic, peeled and chopped
2-3 T. Olive Oil
4 T. Romano Cheese, grated
1/2 tsp. dried Thyme or 1 tsp. fresh Thyme
Salt and freshly ground Black Pepper

Heat a grill pan and spray it. Sprinkle the shrimp with Cajun Seasoning. Grill the Shrimp, allowing them to get grill marks on both sides, but not letting them cook beyond pink and slightly firm – don’t let them get dried out. Heat 2 T. of the olive oil in a small skillet and sauté the onions until golden; add the garlic and sauté until soft. Don’t let burn. Spray the individual casseroles (1 C. size is good) and layer them with the vegetables, starting with the potatoes, layering the tomatoes, onion mixture, and grated cheese between the layers, and sprinkling in bits of thyme and Salt and Pepper. Save some Cheese to sprinkle on top and drizzle on the last T. of Olive Oil, divided among the casseroles. Bake in a 350° F. oven for about 30 minutes until hot and bubbly, but not too brown. PRESENTATION SUGGESTIONS: Place the casserole in the middle of the plate and circle with the shrimp. If you like, you can garnish the shrimp with a simple tomato sauce.

Quinoa & Fennel Pilaf

Quinoa & Fennel Pilaf

1 cup quinoa
1/2 small white onion, finely chopped
1 celery rib, cut into 1/4-inch dice
1 carrot, cut into 1/4-inch dice
1 small fennel bulb (sometimes called anise), trimmed, cored, and cut into 1/4-inch dice
1 1/2 cups water

Rinse quinoa in a bowl in at least 5 changes of water, rubbing grains and letting them settle before pouring off water, until water runs clear. Drain in a fine sieve. Cook onion, celery, carrot, and fennel in a little stock in a 3-quart heavy saucepan over moderate heat, stirring occasionally, until onion is softened and stock is nearly gone, 5 to 6 minutes. Add quinoa and sauté over moderately high heat, stirring, until lightly toasted, 2 to 3 minutes. Add water and pepper to taste and cook over moderately low heat, covered, until quinoa is tender and liquid is absorbed, 12 to 15 minutes.

Swiss Steak with Fresh Tomatoes

Swiss Steak with Fresh Tomatoes

2 T. all purpose flour
1/2 tsp. dried oregano, crushed
1/4 tsp. dried rosemary or marjoram, crushed
1/4 tsp. pepper
12 oz. lean cubed steaks
Nonstick spray coating
2 stalks celery, sliced
1 medium carrot, thinly sliced
1 large leek, sliced or 1 medium onion, sliced
1/2 C. water
2 cloves garlic, minced
1/2 tsp. instant beef bouillon granules
2 large tomatoes, chopped
2 T. dry red wine or water
1 T. tomato paste

In a shallow dish combine flour, oregano, rosemary or marjoram, and pepper. Coat both sides of meat pieces with flour mixture. Spray a large nonstick skillet with nonstick spray coating. Brown meat on both sides over medium heat. Add celery, carrots, leek or onion, water, garlic, and beef bouillon granules to skillet. Bring to boiling; reduce heat. Cover and simmer for 15 minutes. Add tomatoes, wine and tomato paste to the skillet. Cover and simmer about 2 minutes more or till the meat and vegetables are tender.

Yield: 4 servings
Calories: 189
Fat: 5g
Fiber: 3g

Grilled Salmon with Sweet Red Pepper Sauce

Grilled Salmon with Sweet Red Pepper Sauce

2 Medium Red Bell Peppers
2 Cloves Garlic
2 tsp. Red Wine Vinegar
4 Salmon Fillets (4oz each)

Grill or broil the red peppers until the skin is charred and black on all sides. Place peppers in brown paper sack, set in bowl, and allow to cool for 10 minutes so skin can be easily removed. With oven at 400 degrees, wrap garlic in foil and roast until soft, about 5 minutes. Peel and set aside. When peppers are cool enough to handle, peel over bowl to catch liquid. Discard skin and seeds. In blender or food processor, puree peppers and their juice with garlic and vinegar; set aside. Grill steaks until done – opaque when tested with fork in center. Transfer salmon to platter and spoon sauce down center of each fillet.

New-Style Potato Salad

New-Style Potato Salad

2 1/4 pounds small red-skinned potatoes
1 1/2 T. dry white wine
1 tsp. olive oil
2 cups chopped onions
3 T. balsamic vinegar
2 T. Dijon mustard
1 tsp. sugar
8 radishes, trimmed, thinly sliced
4 green onions, thinly sliced
1/4 cup chopped fresh parsley
1 large cucumber, peeled, halved lengthwise, seeded, thinly sliced

Cook potatoes in large pot of boiling salted water until tender when pierced with fork, about 15 minutes. Drain. Cool potatoes until lukewarm. Cut potatoes in half. Place in large bowl. Sprinkle wine over potatoes. Heat a little stock in large nonstick skillet over medium heat. Add onions and saut� until tender, about 5 minutes. Add vinegar, mustard and sugar to skillet and stir to blend. Pour over potatoes and toss to coat. Add radishes, green onions, parsley and olive oil and toss to blend. Season salad to taste with pepper. Mound salad on platter. Surround with cucumber slices and serve.

Grilled Salmon with Sundried Tomatoes & Capers

Grilled Salmon with Sundried Tomatoes & Capers

1 T. olive oil
2 cloves garlic, minced
8 sun-dried tomatoes, rehydrated and chopped
1 T. capers
salt to taste
freshly ground black pepper
1/2 C. balsamic vinegar
4 salmon fillets, about 4 to 6 oz. each

Preheat the grill or broiler. Heat the olive oil in a small skillet over medium heat. Add the garlic and cook for 2 minutes. Add the tomatoes and capers, season with salt and pepper and cook for 2 more minutes. Add the balsamic and cook until it has reduced to a syrup, about 3 minutes, and set aside. Meanwhile, season the salmon fillets with salt and pepper. Grill or broil the fish on each side until it is cooked through, about 5 minutes per side. Place each fillet on a plate and spoon the tomato mixture over it.

Serving Size: 1 salmon fillet
Calories: 231

Potato Ratatouille

Potato Ratatouille

2 large yellow onions, chopped
2 cloves garlic, minced
1/4 cup water
3 green peppers, chopped
4 zucchini, sliced
2 large potatoes, peeled and chopped
4 cups diced tomatoes (one 32 oz. can)
1 tsp basil
1 tsp oregano
2T. chopped parsley
Fresh ground pepper to taste

In a large pot, cook the onions and garlic in 1/4 cup of water, stirring for about 3 minutes. Add the remaining ingredients except the pepper. Cover and cook over a medium heat for 30 minutes, stirring occasionally. Season with pepper and serve.

Pork Tenderloin with Apple-Onion Sauce

Pork Tenderloin with Apple-Onion Sauce

6 oz. pork tenderloin
1/8 to 1/4 tsp. black pepper
1/8 tsp. dried thyme, crushed
Nonstick cooking spray
3/4 C. thinly sliced onion
8 oz. baking apples, cored, halved crosswise, and thinly sliced
2 T. water
1 T. cider vinegar
1/2 tsp. sugar
1/2 tsp. ground cumin (optional)
1/4 tsp. salt

Trim fat from meat. Cut meat crosswise in half. Place each piece of meat, cut side down, between 2 pieces of plastic wrap. Working from center to edges, lb. lightly with the flat side of a meat mallet to 1/2-inch thickness. Remove plastic wrap. Sprinkle meat with the pepper and thyme. Lightly coat a large nonstick skillet with cooking spray. Heat over medium heat. Add meat to skillet. Cook for 6 to 8 minutes or until meat is done (160 degree F), turning once. Remove meat from skillet, reserving drippings. Cover meat and keep warm. Add onion to the reserved drippings in skillet. Cook about 4 minutes or until onion is tender, stirring occasionally. Stir in the apples, water, vinegar, sugar, cumin (if desired), and salt. Bring to boiling. Boil gently, uncovered, for 4 to 5 minutes or until the liquid is almost evaporated and the apples are moist and tender, turning apples and onion occasionally. Return the meat to skillet; heat through.

Yield: 2 servings
Calories: 190
Fat: 3g
Fiber: 4g

Grilled Tuna with Tropical Glaze

Grilled Tuna with Tropical Glaze

1 C. pineapple juice
1 C. cranberry juice cocktail
1 C. mango or apricot nectar
1 T. sugar
2 T. lime juice
1 T. grated peeled fresh ginger
1 tsp. chopped seeded habanero pepper
1/2 tsp. salt
1/2 tsp. grated lemon rind
1/2 tsp. grated orange rind
1 T. cornstarch
1 T. water
1 C. thinly sliced green onions
6 (6-ounce) tuna steaks (about 3/4 inch thick)
Cooking spray

Combine first 10 ingredients in a large saucepan. Bring to a boil, and cook until reduced to 1-1/2 C. (about 15 minutes); remove from heat. Combine cornstarch and water in a small bowl; stir well with a whisk. Add to pan. Bring to a boil; cook 1 minute, stirring constantly. Remove from heat; stir in onions. Prepare grill. Place tuna on grill rack coated with cooking spray; grill 3 minutes on each side or until medium-rare or desired degree of doneness, basting frequently with glaze.

Yield: 6 servings

Calories: 328
Fat: 8g

Potato Packets

Potato Packets

One potato for each person
One square of tin foil for each person
A few slices of onion
Pepper to taste

Spray the tin foil with cooking spray. Peel the potato, if desired. Slice each potato onto individual square’s of tin foil. Slice some onion on top of the potato, and sprinkle with pepper. Fold the foil together and place all of your potato packets on a cookie sheet in the oven. Cook at 400 degrees for 45 minutes. Use a toothpick to check for doneness.

Individual Pineapple Meat Loaves

Individual Pineapple Meat Loaves

1 beaten egg
1/2 C. quick-cooking rolled oats
1/2 C. finely chopped onion
1/4 C. finely chopped green pepper
1/4 tsp. salt
1 lb. lean ground beef (I use 4% fat)
1 8-oz. can crushed pineapple (juice pack), drained
2 T. bottled sweet-and-sour sauce or barbecue sauce (optional)

In a large mixing bowl stir together egg, oats, onion, green pepper, and salt. Add beef and pineapple; mix well. Divide mixture into 6 equal portions. Shape each portion into a 4×2-inch loaf. Place loaves in a 13x9x2-inch baking pan. Bake, uncovered, in a 350 degree F oven for 30 to 35 minutes or until meat is no longer pink. Top each loaf with 1 tsp. the sweet-and-sour or barbecue sauce, if desired. Make-Ahead Tip: Prepare and shape meat loaves. Wrap in freezer paper or foil; place in airtight freezer containers or plastic freezer bags. Seal, label, and freeze up to 1 month. Thaw overnight in refrigerator and bake and serve as above.

Yield: 6 servings
Calories: 186
Fat: 7g
Fiber: .8g

Note: I made this (half the recipe, since its just 2 of us, DH got 2). I enjoyed it a lot, but I think next time I would leave the pepper out and up the onion, or else use skinned roasted peppers, because it stayed a little crunchy and the skin was annoying. I was suprised that the pineapple basically melts down and just leaves a nice sweet taste, complimenting the sweet and sour sauce. I also added a tablespoon of flax to the meat, just to give it a little healthy fat.

Herbed Tuna Steak

Herbed Tuna Steak

1 T. minced shallots
1 T. lemon juice
1/4 tsp. coarsely ground black pepper
1/8 tsp. dried tarragon
1/8 tsp. dried oregano
1 (6-oz.) tuna steak (about 3/4 inch thick)
Cooking spray

Combine first 6 ingredients in a small dish; cover and marinate in refrigerator 30 minutes. Prepare grill or broiler. Place fish on grill rack or broiler pan coated with cooking spray. Cook 2 minutes on each side or until fish is done.

Potato Packets

Potato Packets

One potato for each person
One square of tin foil for each person
A few slices of onion
Pepper to taste

Spray the tin foil with cooking spray. Peel the potato, if desired. Slice each potato onto individual square’s of tin foil. Slice some onion on top of the potato, and sprinkle with pepper. Fold the foil together and place all of your potato packets on a cookie sheet in the oven. Cook at 400 degrees for 45 minutes. Use a toothpick to check for doneness.

Pepperoni-Parmesan Bread

Pepperoni-Parmesan Bread

1-1/2 C. all-purpose flour
1/4 C. grated Parmesan or Romano cheese
2 T. sugar
1 T. snipped fresh chives
1-1/2 tsp. baking powder
1 beaten egg
3/4 C. milk
2 T. cooking oil
1/2 C. chopped pepperoni (2 oz.)
2 tsp. grated Parmesan or Romano cheese

Grease an 8x4x2- or 7-1/2×3-1/2×2-inch loaf pan; set aside. In a medium mixing bowl stir together the flour, Parmesan or Romano cheese, sugar, chives, and baking powder. Make a well in the center of dry ingredients. In another bowl stir together the egg, milk, and cooking oil. Add the liquid ingredients all at once to the dry ingredients. Stir just until moistened (batter should be lumpy). Fold in the pepperoni. Pour batter into the prepared pan. Sprinkle the Parmesan or Romano cheese over the top. Bake in a 350 degree F oven for 40 to 45 minutes or until a wooden toothpick inserted near the center comes out clean. If necessary, cover with foil the last 10 minutes of baking to prevent overbrowning. Cool in the pan for 5 to 10 minutes. Remove loaf from the pan and cool slightly on a wire rack. Serve warm or cool. Store in refrigerator.

Yield: 1 loaf (12 slices)
Calories: 144
Fat: 6g
Fiber: .5g

Potato Crisps with Yogurt Cheese

Potato Crisps with Yogurt Cheese

2 large russet potatoes
Olive oil
6 oz. yogurt cheese
1 tsp. finely grated lemon zest
2 T. chopped chives
2 T. snipped fresh dill
Black pepper
Dill sprigs and chives for garnish

Preheat oven to 375 degrees. Line 2 large baking sheets with parchment paper. With a mandolin or other manual slicer, cut potatoes into 1/8-inch slices. Arrange slices on parchment-lined pan and brush with oil. Sprinkle potatoes with pepper. Bake potatoes in the middle of the oven until golden, 15 -20 minutes, and with a spatula immediately transfer slices to a rack to cool completely. Combine yogurt-cheese with lemon zest, chives and dill. Top each potato chip with 1 tsp. yogurt-cheese. Garnish plate with whole chives and dill sprigs.

Halibut with Tomato-Lemon-Caper Coulis

Halibut with Tomato-Lemon-Caper Coulis

Four 5-oz. boneless halibut steaks
1 T. + 1 tsp. olive oil
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
6 medium fresh garlic cloves, minced
8 large plum tomatoes, seeded and diced
1 large lemon, peeled and sectioned
2 T. minced fresh basil
1 T. rinsed drained capers
1 tsp. balsamic vinegar
8 C. chopped trimmed washed broccoli rabe

Preheat oven to 400o F. To prepare halibut, brush each halibut steak with 3/4 tsp. the oil; sprinkle with salt and pepper. Arrange fish in shallow baking dish just large enough to hold fish in a single layer; bake 10-12 minutes, until fish flakes easily when tested with fork. Meanwhile, to prepare coulis, in medium nonstick skillet, heat remaining 1 tsp. oil; add two-thirds of the garlic. Cook over medium-high heat, stirring constantly, until tender. Add tomatoes, lemon, basil and capers; cook, stirring frequently, 3 minutes, until tomatoes are softened. Stir in vinegar. Remove from heat; keep warm. Rinse broccoli rabe with cold water; do not dry. In large pot, combine wet broccoli rabe and remaining garlic; cook over medium-high heat, covered, 2-3 minutes, until broccoli rabe is wilted. Drain. Divide broccoli rabe evenly among 4 plates; top each portion with 1 halibut steak and one-fourth of the warm coulis.

Yield: 4 servings
Serving Size 1/2 C. Broccoli Rabe, 1 Halibut Steak, 1/3 C. Coulis

Calories: 267
Fat: 9g
Fiber: 5g

Black Bean Confetti Relish

Black Bean Confetti Relish

2/3 C. canned black beans, rinsed and drained
2 T. frozen whole-kernel corn
2 T. diced yellow bell pepper
2 T. diced plum tomato
1 T. diced red bell pepper
1 T. minced shallots
1 T. lemon juice
1 tsp. olive oil
1/4 tsp. ground cumin
1/4 tsp. coarsely ground black pepper
1/8 tsp. salt

Combine all the ingredients in a bowl. Serve relish chilled or at room temperature.

Yield: 1 C.
Serving size: 1/2 C.

Calories: 116
Fat: 2.9g
Fiber: 3.2g

Potato and Mushroom Sauté

Potato and Mushroom Sauté

1/2 lb white button mushrooms
1/2 lb potatoes, parboiled
1 T. chopped roasted red bell peppers
1 clove garlic
1/2 T. chopped parsley
Balsamic vinegar, to taste

Cut mushrooms and potatoes into quarters. Sauté mushrooms in pan with water or low-sodium chicken broth. Add garlic and peppers and cook until softened. Add potatoes and stir until browned. Add parsley and vinegar; cook until liquid is evaporated.

Sassy Mojo Pork

Sassy Mojo Pork

2 3/4- to 1-lb. pork tenderloins
4 canned chipotle peppers in adobo sauce, rinsed (2 oz.)
1/2 C. orange juice
1/4 C. coarsely chopped onion
2 T. snipped fresh oregano or 2 tsp. dried oregano, crushed
2 T. lime juice
1 T. honey
1 T. cooking oil
3 cloves garlic, minced
1/2 tsp. salt
Fresh oregano leaves (optional)

Place meat in a large plastic bag set in a shallow dish. For marinade, in a food processor bowl or blender container combine chipotle peppers, orange juice, onion, oregano, lime juice, honey, oil, garlic, and salt. Cover and process or blend until nearly smooth. Pour over meat. Close bag. Marinate in refrigerator for 2 hours. (Do not marinate more than 2 hours because the citrus juices cause meat to become too tender and mushy.) Drain meat and discard marinade. In a grill with a cover, arrange preheated coals around drip pan. Test for medium heat where meat will cook. Insert a meat thermometer near the center of one of the tenderloins. Place the meat on a rack in a roasting pan on the grill rack. Cover and grill for 30 to 45 minutes or until meat thermometer registers 155 degrees F. Remove pork from grill. Cover with foil; let stand 5 minutes before carving. Garnish with oregano leaves, if desired.

Yield: 6 servings
Calories: 164
Fat: 5g
Fiber: 0g

Lime & Crushed Pepper Tuna

Lime & Crushed Pepper Tuna

1 lemon zest and juice
2 lime zest and juice
1 T. rice wine vinegar
2 T. shallots sliced into rings
1 T. sugar substitute
1/4 tsp. crushed red pepper
2 4oz. fresh Tuna Steaks

Using citrus zester, remove peels from citrus fruits, careful not to remove any white pith. Bring 1 C. water to boil and drop zested peels into water for 30 sec. Drain and rinse w/ cold water. Squeeze juice from lemon and lime; combine with vinegar, shallots, artificial sweetener, and crushed pepper. Brush marinade on Tuna, and grill until desired doneness, basting occasionally. Remove form grill top w/ remaining mixture and serve.

Oriental Garden Pilaf

Oriental Garden Pilaf

1-1/3 cups chicken broth
2/3 quick cooking barley
1/2 cup thinly sliced carrots
1/2 cup thinly sliced celery
1 clove garlic, minced
1/2 cup sliced mushrooms
1/4 cup sliced green onions
1-2 T soy sauce

In a medium saucepan bring chicken broth to a boil. Stir in barley and reduce heat. cover and simmer 10-12 minutes or until tender. Watch the liquid level, since it can boil off and burn your pot. Add more liquid if its gets too low. In a large skillet add carrots, celery, mushrooms, garlic, and onions. Heat on medium-high heat for about 3 minutes. Add cooked barley and soy sauce. Mix well. Continue to cook over medium heat until heated through.

Linguine with Shrimp & Sun-Dried Tomatoes

Linguine with Shrimp & Sun-Dried Tomatoes

1-1/2 oz. sun-dried tomatoes, packed without oil (about 20)
1/2 C. boiling water
5 oz. uncooked linguine
Cooking spray
1 pound medium shrimp, peeled and deveined
1/2 C. chopped green onions
1/2 C. dry white wine
3 T. fresh lemon juice
1 T. capers
1 T. olive oil
3/4 tsp. dried Italian seasoning
1/4 tsp. pepper
16 small pitted black olives
1 garlic clove, minced
1/2 C. finely shredded Parmesan cheese

Combine sun-dried tomatoes and boiling water in a bowl; let stand 30 minutes, and drain well. Slice thinly, and set aside. Cook pasta according to package directions, omitting salt and fat; set aside. Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add shrimp and green onions; sauté 5 minutes or until shrimp are done. Add sun-dried tomatoes, wine, and next 7 ingredients (wine through garlic); cook 1 minute or until thoroughly heated. Remove shrimp mixture from heat, and add cooked pasta; toss well. Serve with cheese.

Yield: 4 servings
Serving size: 1-1/4 C. pasta mixture and 2 T. cheese

Calories: 376
Fat: 11.9g
Fiber: 1.8g