Mexican Green Rice with Spinach

Mexican Green Rice with Spinach

1 C. diced onion
2 tsp. minced jalapeños
2 large garlic cloves, minced
1/4 C. fat free chicken broth
1 C. basmati rice
1/2 tsp. ground cumin
Pepper to taste
2 C. chopped fresh spinach
1/4 C. chopped cilantro

In a medium saucepan combine onion, jalapeños, garlic and chicken broth. Bring to a simmer, covered, over moderate heat and simmer until vegetables are soft, about 5 minutes. Add rice, cumin, & pepper, and 11/2 cups water. Bring to a boil over high heat. Cover and reduce heat to lowest setting. Cook 15 minutes. Add spinach and stir in gently with a fork. Cover and cook until rice is tender and all liquid has been absorbed, about 5 more minutes. Remove from heat and stir in cilantro.

Parmesan Shrimp Peppers

Parmesan Shrimp Peppers

1/2 C. diced celery
2 C. sliced mushrooms
1/2 C. grated carrots
1/4 C. sliced scallions, no tops
1/4 C. chopped fresh parsley
1 can (14.5 oz.) diced stewed tomatoes
1 can (16 oz.) reduced sodium chicken broth
3/4 C. uncooked long grain rice
1 tsp. dried basil
1 tsp. coarse kosher salt
1 tsp. Mrs. Dash lemon-pepper
2 T. white wine Worcestershire sauce
1 tsp. crushed garlic
Fresh ground pepper to taste
A few drops Tabasco (optional)
3 yellow and 3 red peppers sliced in half, length-wise, washed and seeded
2 C. precooked, peeled and deveined shrimp, tails removed
3/4 C. Parmesan cheese
Olive oil cooking spray
1 1/2 C. fat free sour cream or plain yogurt
1/8 C. chopped garlic chives
1/2 tsp. Mrs. Dash original blend

Heat medium-sized pan with cooking spray. Sauté celery, carrots and onions until about half done; add mushrooms and sauté until they are slightly soft. Add more cooking spray as needed. When mushrooms are ready, add tomatoes, chicken broth, garlic, Worcestershire sauce, basil, salt, pepper and Tabasco (if desired). Add rice and bring to a boil. Gently reduce heat and cover. Cook for approximately 20 minutes, until rice is done and broth absorbed. While the rice mixture cooks, use a three-quart pan to boil water. Add peppers and cook gently for approximately seven minutes. Remove from water and drain. When broth is absorbed and rice is cooked, remove from heat and add shrimp to mixture. Place peppers in baking dish, stuff with rice mixture and sprinkle with the Parmesan cheese. Bake at 325 degrees for 20 minutes or until cheese melts. While peppers bake add garlic chives and Mrs. Dash to sour cream. This can be used as an optional garnish. Place peppers on platter and serve.

Bierocks

Bierocks

Filling:
1/4 C. chopped onion
1/2 lb. ground turkey
Cooking spray
2 C. finely shredded cabbage
1/2 tsp. freshly ground black pepper
1/4 tsp. salt

Dough:
1/4 C. sugar
1 package dry yeast (about 2 1/4 tsp.)
1/2 C. warm water (100° to 110°)
1/2 C. 1% low-fat milk
1/4 C. vegetable oil
3/4 tsp. salt
2 large eggs, lightly beaten
4 C. bread flour, divided

To prepare filling, cook the onion and turkey in a large nonstick skillet coated with cooking spray over medium-high heat until turkey is browned, stirring to crumble. Add cabbage; cook until cabbage wilts, stirring constantly. Stir in pepper and 1/4 tsp. salt. Cover and chill. To prepare dough, dissolve sugar and yeast in warm water in a large bowl; let stand 5 minutes. Stir in milk, oil, 3/4 tsp. salt, and eggs. Lightly spoon flour into dry measuring C.; level with a knife. Add 3 1/2 C. flour to yeast mixture, and stir to form a soft dough. Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 8 minutes); add enough of the remaining flour, 1 T. at a time, to prevent dough from sticking to hands (dough will feel tacky). Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 1 hour or until doubled in size. (Gently press two fingers into dough. If indentation remains, dough has risen enough.) Punch dough down; cover and let rest 5 minutes. Divide dough in half. Roll each half into a 10 1/2 x 7-inch rectangle on a lightly floured surface. Cut each rectangle into 6 (3 1/2-inch) squares. Working with 1 portion at a time (cover remaining dough to keep from drying), spoon about 1/4 C. filling into center of each portion, and bring 2 opposite corners to center, pinching points to seal. Bring remaining 2 corners to center, pinching points to seal. Pinch 4 edges together to seal. Place the bierocks, seam sides down, on a large baking sheet covered with parchment paper. Cover and let rise for 20 minutes. Preheat oven to 375°. Uncover bierocks. Bake at 375° for 15 minutes or until bierocks are browned on the bottom and sound hollow when tapped. Remove bierocks from pan, and cool on wire racks. Note: To freeze, cool completely, and wrap individually in foil. Place wrapped bierocks in a heavy-duty zip-top plastic bag; freeze for up to 3 months. To reheat, thaw in the refrigerator. Place foil-wrapped bierocks in a preheated 350° oven for 15 minutes.

Yield: 12 servings
Serving size: 1 bierock

Calories: 244
Fat: 7.4g
Fiber: 1.6g

Low-Fat Two Squash Bake

Low-Fat Two Squash Bake

1 cup chopped yellow onion
1 clove garlic, minced
3 cups shredded raw zucchini and yellow squash of choice
1 cup shredded raw carrots
1 cup shredded raw red potatoes, unpeeled
Pinch of crushed dried oregano

Preheat oven to 400 degrees. Sauté onion and garlic in oil until brown. Meanwhile shred squash, carrots, and potatoes into large bowl. Mix well, adding seasonings. Oil a 2-quart (deep not wide) baking dish with cover. Pack half of the shredded raw vegetables into the dish. Press down with a wooden spoon and top with half the onions. Repeat this layer. Bake covered at 400 degrees for at least 30 minutes and uncovered for an additional 10 minutes. (Add a bit of hot water if too dry.)

Pickled Shrimp

Pickled Shrimp

1 pound raw shrimp
1/2 C. dry white wine
1/2 C. water
2 bay leaves, broken in half
2 scallions, sliced
1/4 C. lemon juice
1 tsp. tarragon
1 T. Worcestershire sauce
Dash of salt
Dash of pepper
Dash of hot pepper sauce
1 T. olive oil

Peel and devein shrimp leaving tails on. In a deep non-reactive skillet or saucepan, combine wine, water, and bay leaves. Heat to boiling. Add shrimp and cook 3 to 4 minutes. Drain, reserving broth. Discard bay leaves. In a bowl, combine reserved shrimp stock with scallions, lemon juice, tarragon, Worcestershire, salt, pepper, hot sauce, and olive oil. Stir well. Add shrimp and toss to coat evenly. Cover bowl and refrigerate, tossing occasionally, for 24 hours, or up to 3 days.

Yield: 5 Servings
Calories: 104

Pasta with Anchovies and Walnuts

Pasta with Anchovies and Walnuts

4 quarts water
1 tsp. salt
1 lb. uncooked linguine
1 1/2 T. extravirgin olive oil
1 T. minced fresh garlic
2 (3.5-oz.) cans anchovies, drained and chopped
1/2 C. chopped walnuts, toasted
2 T. chopped fresh flat-leaf parsley

Bring the water and salt to a boil in a stockpot. Add pasta; cook 10 minutes or until al dente. Drain in a colander over a bowl, reserving 1/2 C. cooking liquid. While pasta cooks, heat oil in a large nonstick skillet over medium heat. Add garlic; cook 3 minutes or until lightly browned, stirring frequently. Add anchovies, and cook 1 minute, stirring frequently. Remove from heat. Combine anchovy mixture, pasta, and reserved liquid; toss well to coat. Stir in walnuts; sprinkle with parsley.

Yield: 6 servings
Serving size: 1 1/3 C.

Calories: 413
Fat: 12.8g
Fiber: 3.1g

Light Popovers

Light Popovers

5 egg whites
1 cup low-fat (2 percent) milk, at room temperature
1 cup all-purpose flour
2 T. corn oil margarine or butter, melted

Preheat the oven to 450°F. Grease a popover pan or 6 large custard cups, 31/2 inches in diameter, with corn oil margarine or butter, being careful to cover the entire inner surface. Lightly dust with all-purpose flour and place on a baking sheet. Combine all the ingredients in a blender and blend at medium speed for 15 seconds. Do not overmix. Divide the batter evenly in the prepared pan or among the custard cups and bake in the preheated oven for 20 minutes. Reduce the heat to 350°F. and bake for 25 more minutes. Pierce the side of each popover with a sharp knife and bake for 5 more minutes. Each Popover = 139 calories.

Pine Nut Crusted Snapper

Pine Nut Crusted Snapper

2 (1-ounce) slices white bread, torn into pieces
1/4 C. pine nuts, toasted
1 egg white
1/4 tsp. salt
1/8 tsp. pepper
4 (6-ounce) skinned red snapper or other firm white fish fillets
Cooking spray
2 tsp. reduced-calorie margarine, melted
Lime wedges

Preheat oven to 400°.Place bread in a food processor; process until crumbs are fine. Add pine nuts; pulse just until pine nuts are finely chopped. Place breadcrumb mixture in a shallow dish. Place egg white in a shallow bowl; beat with a whisk. Sprinkle salt and pepper over fish. Dip fish in egg white; dredge in breadcrumb mixture. Place fish fillets on a baking sheet coated with cooking spray, and drizzle margarine over fish. Bake fish at 400° for 15 minutes or until outside is crispy and browned and fish flakes easily when tested with a fork. Serve fish with lime wedges.

Yield: 4 servings

Calories: 283
Fat: 9g

Golden Onion Strata with Gruyère and Prosciutto

Golden Onion Strata with Gruyère and Prosciutto

4 C. chopped Vidalia or other sweet onion
1 C. (4 oz.) very thin slices prosciutto or ham, chopped
1/3 C. water
2 1/2 C. fat-free milk
1/4 tsp. dry mustard
1/8 tsp. black pepper
1 (8-oz.) carton egg substitute
8 C. (1/2-inch) cubed French bread (about 9 oz.)
1 C. (4 oz.) shredded Gruyère, Jarlsberg, or Swiss cheese

Heat a large nonstick skillet over medium-high heat. Add onion and prosciutto, and sauté 5 minutes or until onion begins to brown. Add water; cover, reduce heat to low, and simmer 30 minutes. Uncover and simmer 30 minutes or until liquid almost evaporates. Cool. Combine the milk, mustard, pepper, and egg substitute in a large bowl, and stir with a whisk until mixture is well-blended. Stir in the onion mixture. Add bread, tossing gently to coat. Arrange half of the bread mixture in a single layer in an 11 x 7-inch baking dish. Sprinkle with 1/2 C. cheese, and top with remaining bread mixture. Cover strata, and chill 8 hours or overnight. Preheat oven to 350°. Uncover strata. Bake at 350° for 25 minutes. Sprinkle with 1/2 C. cheese; bake an additional 20 minutes or until set.

Yield: 8 servings
Calories: 245
Fat: 7.1g
Fiber: 2.5g

Jicama Salad a la Green Valley

Jicama Salad a la Green Valley

Combine 1 T. each: rice vinegar and water with 1/2 tsp. lime juice, 1/2 tsp. minced garlic, a pinch of red pepper flakes, 1/8 tsp. orange zest. Refrigerate 4 hours or overnight. Toss dressing with 3/4 cup grated jicama and half an orange (sliced), and serve on 2 green leaf lettuce leaves.

Proscuittio Wrapped Shrimp

Proscuittio Wrapped Shrimp

3 T. maple syrup
2 T. bourbon
1 T. teriyaki sauce
2 tsp. Dijon mustard
1/2 tsp. chili powder
24 jumbo shrimp (about 1-1/2 pounds)
6 very thin slices prosciutto or ham (about 3-1/2 oz.)
Cooking spray

Preheat broiler. Combine the first 5 ingredients in a bowl, and stir with a whisk. Peel the shrimp, leaving tails intact. Add the shrimp to maple mixture, tossing to coat. Remove shrimp from bowl, and discard the marinade. Cut each prosciutto slice lengthwise into 4 strips. Wrap 1 prosciutto strip around each shrimp. Thread shrimp onto 4 (8-inch) skewers. Place skewers on a broiler pan coated with cooking spray, and broil for 3 minutes on each side or until done.

Southwest Roasted Red Pepper Bisque With Cilantro Cream

Southwest Roasted Red Pepper Bisque With Cilantro Cream

1/3 C. finely chopped fresh cilantro
1/4 C. low-fat sour cream
2 tsp. 2% low-fat milk
1/2 tsp. salt
1 1/2 lb. red bell peppers (3 large), roasted and peeled
2 tsp. olive oil
2 C. chopped onion
1/2 C. chopped carrot
1 T. tomato paste
1/2 tsp. ground cumin
1/4 tsp. chili powder
Dash of ground red pepper
2 garlic cloves, minced
3/4 C. cooked long-grain rice
1/2 C. water
2 (10 1/2-oz.) cans low-salt chicken broth
1/2 C. 2% low-fat milk
1/4 tsp. salt
1/8 tsp. black pepper

Combine first 4 ingredients in a small bowl; stir well, and set aside. Chop bell peppers; set aside. Heat oil in a Dutch oven over medium heat. Add onion and carrot; sauté 8 minutes or until vegetables are lightly browned. Stir in bell peppers, tomato paste, and next 4 ingredients (tomato paste through garlic); cook 5 minutes, stirring frequently. Stir in rice, water, and broth, scraping skillet to loosen browned bits. Bring to a boil; partially cover, reduce heat, and simmer for 15 minutes. Place broth mixture in a food processor; process until smooth. Return puree to pan, and stir in 1/2 C. milk, 1/4 tsp. salt, and black pepper. Cook over medium heat until thoroughly heated (do not boil). Ladle bisque into bowls; top with sour cream mixture.

Yield: 5 servings
Serving size: 1 C. bisque and 2 tsp. sour cream mixture

Calories: 167
Fat: 5.4g
Fiber: 4.3g

Herbed Potato Patties

Herbed Potato Patties

1 lb. Potatoes
3 C. Water
1/4 C. Low Fat Cottage Cheese
1 T. Minced Fresh Parsley
1/2 tsp. Rubbed Sage
1/2 tsp. Dried Rosemary
1/4 tsp. Dried Thyme
1/4 tsp. Salt
1/8 tsp. Garlic Powder
1 sm. Onion Grated
2 Egg Whites Mixed Thoroughly
1/2 C. Wheat Germ

Combine potatoes & 3 C. water in a large saucepan, bring to a boil. Cover & reduce heat & simmer 15 Min. OR until tender. Drain potatoes; allow to cool to touch. Peel potatoes; mash pulp & cottage cheese in a medium bowl. Add Parsley, Sage, Rosemary, Thyme, Salt, Garlic Powder, Onion & Egg Whites. Stir until well contained. Place wheat germ in a shallow dish. Drop a scant 1/3 cupful of potato mixture onto wheat germ. Gently coat potato mixture with wheat germ & place on a baking sheet coated with cooking spray. Pat potato mixture To 1/2 inch thickness. Repeat procedure with remaining potato mixture to make an additional 7. Bake at 350 F. For 15 Min. Turn patties over; bake an additional 15 Min. or until golden brown. Immediately.

Barbecue Beef Sandwiches

Barbecue Beef Sandwiches

1 1/2 C. low-sodium beef broth
1/2 C. low-sodium soy sauce
1/2 C. water
1/4 C. rice vinegar
2 T. dark brown sugar
2 T. molasses
2 tsp. five-spice powder
1 tsp. crushed red pepper
1/2 tsp. freshly ground black pepper
1 C. chopped onion
2 lb. flank steak, trimmed
1 T. hoisin sauce
1/4 C. chopped fresh cilantro
8 (2 1/2-oz.) hoagie rolls

Combine first 9 ingredients in a large Dutch oven over medium-high heat, and bring to a boil. Add onion and beef; return to a boil. Cover, reduce heat, and simmer 1 hour and 45 minutes or until beef is tender, stirring occasionally. Remove from heat; let stand 10 minutes. Transfer beef to a cutting board, reserving cooking liquid in pan. Shred beef with 2 forks. Return shredded beef to pan; stir in hoisin sauce. Bring the mixture to a boil; reduce heat, and simmer 20 minutes or until most of the liquid evaporates, stirring occasionally. Remove from heat, and let stand 5 minutes. Stir in cilantro. Serve on rolls.

Yield: 8 servings
Serving size: 3/4 C. beef and 1 roll

Calories: 429
Fat: 13.2g
Fiber: 2.6g

Healthy Corn Fritters

Healthy Corn Fritters

1 cup fresh corn, boiled and cut from the cob (about 2 ears) or whole kernel corn
1/2 cup yellow cornmeal
1 cup boiling water
2 tsp. honey
1/4 tsp. salt
2 egg whites
Nonstick cooking spray

Combine corn and next 4 ingredients in a medium bowl and stir well. Beat egg whites at high speed using an electric mixer until stiff peaks form. Fold egg whites into corn mixture. Spray a large nonstick skillet with cooking spray and heat over medium heat. Pour 1/4-cup batter onto skillet and cook 3 minutes on each side or until browned.

Makes 12 Servings Calories: 40 Total fat: 0.3 Dietary fiber: 0.6 grams

Grilled Tuna with French Tomato Salad

Grilled Tuna with French Tomato Salad

1-1/2 cups chopped seeded tomato (about 1-1/2 pounds)
3/4 cup chopped fresh parsley
1/4 cup chopped pitted niccoise olives
1 T. white wine vinegar
1/4 tsp. dried tarragon
1/4 tsp. salt
2 garlic cloves, minced
4 (6-ounce) tuna steaks (about 3/4 inch thick)
1-1/2 tsp. dried herbes de Provence
1/4 tsp. salt
Cooking spray
Chive sprigs (optional)

Combine first 7 ingredients in a medium bowl. Cover and chill 20 minutes. Prepare grill. Sprinkle fish with herbes de Provence and 1/4 tsp. salt. Place fish on a grill rack coated with cooking spray; cook 3 minutes on each side or until fish is medium-rare or desired degree of doneness. Serve fish with tomato mixture. Garnish with chives, if desired.

Yield: 4 servings

Calories: 278
Fat: 9.7g
Fiber: 1.6g

Unfried Apple Pies

Unfried Apple Pies

Crust:
1 C. all-purpose flour
1/2 tsp. salt
1/4 tsp. baking powder
1/3 C. hot fat-free milk
1/4 C. vegetable shortening

Filling:
1 C. dried apples, chopped
1/2 C. dried cranberries
1/2 C. water
1/2 C. apple cider
1/4 C. packed brown sugar

Remaining ingredients:
Cooking spray
1 large egg white
1 T. water
1 1/2 tsp. turbinado sugar or granulated sugar

To prepare dough, lightly spoon the flour into a dry measuring C.; level with a knife. Combine flour, salt, and baking powder, stirring with a whisk. Combine the milk and shortening in a large bowl, stirring until shortening dissolves. Gradually add flour mixture to milk mixture, tossing with a fork just until blended. Turn dough out onto a piece of plastic wrap. Knead into a ball (dough will feel sticky). Cover and chill at least 2 hours.
To prepare filling, combine dried apples, dried cranberries, 1/2 C. water, and apple cider in a small saucepan. Bring to a boil over medium-high heat. Cover; reduce heat, and simmer 10 minutes or until fruit is tender, stirring occasionally. Stir in brown sugar, and cool to room temperature. Preheat oven to 450°. Divide dough into 8 equal portions. Working with 1 dough portion at a time (cover remaining portions to prevent drying), roll each portion into a 6-inch circle on a lightly floured surface. Spoon about 2 T. filling onto half of each circle; moisten edges of dough with water. Fold dough over filling; press edges together with a fork to seal. Place pies onto a baking sheet coated with cooking spray. Combine egg white and 1 T. water, stirring with a whisk; brush over the pies. Sprinkle with turbinado sugar. Bake at 450° for 12 minutes or until golden. Place on a wire rack. Serve warm or at room temperature.

Yield: 8 servings
Serving size: 1 pie

Calories: 203
Fat: 6.2g
Fiber: 1.9

Greek Spinach & Rice

Greek Spinach & Rice

1 C. Chicken Stock
1 medium onion, finely chopped (1/2 C.)
2 cloves garlic, minced
1 tsp. dried oregano, crushed
1/2 tsp. finely shredded lemon peel or 1 T. lemon juice
1/8 tsp. pepper
1/2 C. long grain rice
1/2 of a 10-ounce package frozen chopped spinach, thawed and drained
Lemon zest

In a medium saucepan combine stock, onion, garlic, oregano, lemon peel or juice, and pepper. Bring to boiling. Stir in rice; reduce heat. Cover and simmer for 15 minutes. Stir in spinach. Cover and cook for 5 to 10 minutes more or till rice is tender and liquid is absorbed. Stir lightly with a fork before serving. Garnish with lemon peel strips, if desired.

Enlightened Guacamole & Chips

Enlightened Guacamole & Chips

1 green onion (ends trimmed), cut into 2-inch pieces
1 fresh jalapeo chili, stemmed, seeded, and coarsely chopped
2 T. coarsely chopped fresh cilantro
1/4 C. thawed frozen peas
3 T. coarsely chopped cooked artichoke bottom
1 soft-ripe avocado (3/4 lb.), pitted, peeled, and coarsely chopped
2 T. lime juice
Salt
8 C. (about 4 1/2 oz.) low-fat baked tortilla chips

In a food processor, whirl onion, chili, cilantro, peas, artichoke, avocado, and lime juice until a chunky paste. Scrape mixture into a bowl and add salt to taste. Serve with chips for dunking.

Yield: 6 servings
Calories: 161
Fat: 7.3g
Fiber: 2.7g

Garlicky White Beans with Spinach and Red Onion

Garlicky White Beans with Spinach and Red Onion

2 T. olive oil
1 red onion, peeled, halved and sliced
2 cloves garlic, minced
2 bunches spinach (about 1 pound), washed
2 15-ounce cans white beans (cannelini beans), rinsed and drained
2 T. balsamic vinegar
freshly ground black pepper

Heat the olive oil in a large skillet over medium heat. Add the red onion, season lightly with salt and pepper and cook for 2 minutes. Add the garlic and continue cooking until the onion softens, about 5 minutes. Turn up the heat and cook until the onion turns light brown on the edges. Lower the heat to medium, add the white beans and cook until the beans are thoroughly heated. Add the spinach and balsamic vinegar. Continue cooking until the spinach is just wilted. Adjust the seasonings and serve.

1 1/2 cups Calories 354 Dietary Fiber 12 g

Triple Mushroom Dressing

Triple Mushroom Dressing

1 oz. dried porcini mushrooms
3/4 C. hazelnuts
3 quarts 3/4-inch cubes firm white or egg bread (1 lb.)
2 lb. leeks
1 1/4 lb. cremini or common mushrooms
6 oz. fresh shiitake mushrooms
1/4 C. (1/8 lb.) butter
3/4 C. chopped shallots
1 1/3 C. chopped celery
3/4 C. chopped parsley
2 T. chopped fresh thyme leaves or 2 tsp. dried thyme
1 1/2 T. chopped fresh sage leaves or 1 1/2 tsp. dried rubbed sage
Salt and pepper
2 large eggs
1/2 to 3/4 C. fat-skimmed chicken broth

Rinse porcini mushrooms and place in a small bowl with 2 C. hot water. Soak until soft, about 20 minutes. Rub porcini to remove any grit; lift out and squeeze liquid into soaking water. Coarsely chop porcini; reserve soaking liquid. Place hazelnuts in a 9-inch pie pan and bake in a 350° regular or convection oven, shaking pan occasionally, until nuts are golden under skins, 10 to 15 minutes. Pour into a clean towel and rub to remove as much skin as possible. Lift nuts from towel, leaving skins behind; coarsely chop nuts. Place half the bread in each of two 12- by 17-inch baking pans. Bake in a 350° regular or convection oven, stirring once, until lightly browned, 12 to 15 minutes. Pour into a large bowl. Trim off and discard dark green tops and root ends from leeks. Cut white stalk in half lengthwise and rinse well, flipping layers to release grit. Coarsely chop. Rinse cremini and shiitake mushrooms; cut off and discard shiitake stems. Thinly slice both types of mushrooms. In a 5- to 6-quart pan over medium-high heat, melt butter. Add shallots, leeks, and cremini and shiitake mushrooms; stir often until mushrooms begin to brown, about 15 minutes. Mix porcini, nuts, celery, parsley, thyme, and sage into mushroom mixture. Stir into bread and add salt and pepper to taste. In a small bowl, beat together eggs, 1/2 C. of the reserved porcini mushroom–soaking liquid (pour in carefully, leaving grit behind), and 1/2 C. chicken broth. Pour over bread mixture and mix well. If you prefer a moister texture, add up to 1/2 C. more porcini mushroom–soaking liquid or broth. Pour into a shallow 3- to 3 1/2-quart baking dish. Cover with a buttered sheet of foil. Bake dressing in a 325° regular or convection oven until hot in the center, 45 minutes to 1 hour; uncover and bake until top is golden, 10 to 20 minutes longer.

Yield: 12 servings
Calories: 206
Fat: 9.3g
Fiber: 2.4g

Garlic-Rosemary Baby Reds

Garlic-Rosemary Baby Reds

Small Baby Red Potatoes, cut into chunks
1 C. White Wine
1-2 C. Chicken Stock
1-2 T. Garlic Powder (or to taste)
1 T. Onion Powder (or to taste)
1 T. Rosemary (or to taste)

Add all ingredients to a large pot, using just enough stock to cover potatoes. Bring to a boil, then turn down and simmer until potatoes are fully cooked, and broth has thickened somewhat.

Garlic Potato Wedges

Garlic Potato Wedges

2 Cloves Garlic, minced
1/2 T. Pepper
4 tsp. Reduced Sodium Soy Sauce
1 T. Paprika
8 Medium Potatoes

In a 9×14 baking dish mix all ingredients but potatoes. Mix and microwave 30 seconds. Cut potatoes into 6 wedges each. Stir potatoes into the oil mix and return to microwave, covered with waxed paper. Microwave until tender. For crispy potatoes, bake in oven at 375 until desired doneness.

Fried Rice

Fried Rice

3 C. cooked rice
1/2 C. sliced fresh mushrooms
1/2 C. shredded carrots
1/4 C. sliced green onions
1/4 tsp. ginger
1 garlic clove, minced
2 T. reduced sodium soy sauce
3 egg whites, beaten
1/8 tsp. pepper
3/4 C. Chinese peapods

While rice is cooking, heat a wok or skillet over medium-high heat until hot. Add mushrooms, carrot, onions, ginger, garlic and a splash of water; cook and stir 1 minute. Reduce heat to low. Stir in cooked rice and soy sauce. Cook 5 minutes, stirring occasionally. Push rice to side of pan, pour eggs and pepper on other side. Cook over low, stirring constantly until eggs are done. Add peas to egg mixture and stir contents of wok together and cook until thoroughly heated.

Sesame Cabbage Salad

Sesame Cabbage Salad

1 English cucumber (1 lb.)
1 C. thinly slivered red onion
Sesame dressing (recipe follows)
4 C. finely shredded napa cabbage (8 oz.)
4 C. finely shredded red cabbage (8 oz.)
1/3 C. thinly sliced green onions
1/4 C. chopped fresh cilantro
2 T. roasted sesame seeds

Rinse and thinly slice cucumber. In a bowl, mix cucumber, onion, and sesame dressing. Cover and chill at least 1 hour or up to 1 day. Up to 1 hour before serving, layer napa cabbage and red cabbage in a large bowl (see notes above). Pour marinated cucumber mixture over the top. Sprinkle with green onions, cilantro, and sesame seeds. Just before serving, mix well.

Sesame dressing: In a small bowl or 1-C. glass measure, mix 1/2 C. rice vinegar, 2 T. sugar, 1 T. vegetable oil, 1 T. Asian (toasted) sesame oil, 3/4 tsp. salt, and 1/4 tsp. ground white pepper. Makes about 3/4 C.

Yield: 6 servings
Calories: 86
Fat: 5.2g
Fiber: 1.9g

Fierce Potatoes

Fierce Potatoes

2 pounds red potatoes, peeled and cut into 1-inch pieces
1 T. olive oil
1 tsp. dried thyme
1/4 tsp. salt
1 garlic clove, minced
Cooking spray

Preheat oven to 400°.Place the potatoes in a large saucepan, and cover with water. Bring potatoes to a boil. Cover, reduce heat, and simmer 5 minutes; drain. Combine potatoes, olive oil, dried thyme, salt, and minced garlic in a large bowl, and toss gently to coat. Spoon mixture onto a 15 x 10-inch jelly-roll pan coated with cooking spray. Bake at 400° for 15 minutes.

1/2 C. serving: Calories: 66 fat: 1.9 g sodium: fiber: 1.6 g

Chicken with Fig Sauce

Chicken with Fig Sauce

6 dried Black Mission figs
1 C. fat-skimmed chicken broth
1 tsp. ground coriander
1 tsp. dry mustard
4 boned, skinned chicken breast halves (4 to 6 oz. each)
1 T. olive oil
1 onion (about 8 oz.), peeled and chopped
1 T. all-purpose flour
1/3 C. dry sherry
1/4 C. balsamic vinegar
Thinly sliced fresh chives
Salt and pepper

Cut figs into quarters and place in a small bowl; cover with hot water and soak until soft, about 15 minutes. Lift figs from liquid and place in a blender or food processor. Add 1/3 C. of the soaking liquid (discard remainder) and the broth, coriander, and dry mustard; whirl until smooth. Rinse chicken and pat dry. Set a 10- to 12-inch nonstick frying pan over high heat. When hot, add 1 1/2 tsp. olive oil and tilt pan to coat bottom. Add chicken in a single layer and cook, turning once, until browned on both sides, 4 to 6 minutes total. Transfer to a plate. Reduce heat to medium-high. Add remaining 1 1/2 tsp. oil and onion; stir often until onion is limp and beginning to brown, 2 to 3 minutes. Add flour and stir to coat onion. Add fig mixture and stir until boiling. Return chicken to pan. Cover and simmer over low heat until chicken is no longer pink in center of thickest part (cut to test), 5 to 7 minutes. With tongs, transfer chicken to plates. Stir sherry into sauce. If desired for a smoother sauce, pour through a fine strainer into a bowl. Spoon sauce equally over chicken, then drizzle each portion with 1 T. vinegar. Sprinkle with chives and add salt and pepper to taste.

Yield: 4 servings
Calories: 255
Fat: 5.2g
Fiber: 2.2g

Creamy Vegetable Pasta

Creamy Vegetable Pasta

7 oz. Penne pasta (about 2 C. uncooked)
1 T. Soft Butter
1 medium Leek, Chopped (white & pale green part only)
2 Cloves Garlic, minced
1 C. Baby Carrots
1/4 C. Dry white wine or Chicken Stock
1 tsp. Sage
3 T. Flour
2 C. Milk (skim works fine)
1/8 tsp. Nutmeg
3/4 C. Grated Parmesan cheese
10oz. Fresh Spinach (about 2 C.) well cleaned
Pepper to taste

Cook pasta as usual. Drain well. Sauté leeks & garlic with a little stock or water for 5 min. Add carrots, wine & sage. Cover & simmer approximately 10 minutes or until carrots are tender. Remove cover, increase heat & stir continuously until wine evaporates (should take only a few minutes). In the same saucepan used to cook the pasta, melt butter. Whisk together flour & milk & add to the saucepan that has the melted margarine in it. While stirring, bring this to a boil. Remove it from the heat & whisk in the cheese & nutmeg. Stir in the leeks, carrots & spinach. Cook over medium heat, stirring, for about 2 to 3 minutes or until the spinach is wilted & tender. Add the pasta & toss well. Season to taste & serve.

Charred-Tomato Vinaigrette

Charred-Tomato Vinaigrette

4 Roma tomatoes (12 oz. total)
2 T. extra-virgin olive oil
1/2tsp. granulated sugar
About 1/4 tsp. salt
2 T. balsamic vinegar
2 T. red wine vinegar
1 tsp. firmly packed brown sugar
4 fresh basil leaves (each 2 in. long), rinsed, or 1/2 tsp. dried basil
Pepper

Rinse and core tomatoes; cut in half lengthwise. Set halves, cut side up, in a 9-inch cake pan. Brush cut sides with a total of 2 tsp. oil. Sprinkle evenly with granulated sugar and 1/4 tsp. salt. Bake in a 400° regular or convection oven until tomatoes are browned, 35 to 45 minutes. Let cool. In a blender, whirl tomatoes, balsamic vinegar, red wine vinegar, remaining 4 tsp. olive oil, brown sugar, and basil until smooth. Add salt and pepper to taste.

Yield: 1 C.
Serving Size: 1 T.

Calories: 22
Fat: 1.8g
Fiber: .3g

Creamy Polenta

Creamy Polenta

4 cups low-fat (1 percent) milk
1 cup cornmeal
pinch salt
pinch freshly ground black pepper
1/2 cup freshly grated parmesan cheese, optional

Pour the milk into a saucepan and bring to a boil over medium heat. Slowly add the cornmeal, salt, and pepper, stirring constantly to prevent lumps. Reduce the heat to low and continue to cook for about 6 more minutes, stirring occasionally, or until the polenta is the consistency of Cream of Wheat. To serve, allow 1/2 cup per serving and top with 1 T. of Parmesan cheese, if desired. 1/2 C. = 147 calories.

Peppered Swordfish with Cardamom-Carrot Sauce

Peppered Swordfish with Cardamom-Carrot Sauce

1 tsp. cardamom pods
3/4 C. refrigerated carrot juice
About 1 1/2 tsp. rice vinegar
1 tsp. cornstarch
1/2 tsp. sugar
Salt
1 lb. boned, skinned swordfish or halibut
1 tsp. olive oil
1/4 tsp. coarse-ground pepper
1 T. minced fresh chives (optional)

Crush cardamom pods; remove black seed. In a 1- to 1 1/2-quart pan, mix cardamom seed, carrot juice, 1 1/2 tsp. vinegar, cornstarch, and sugar until well blended. Stir over high heat until mixture boils; reduce heat to low and simmer, stirring occasionally, until reduced to 1/2 C., 7 to 9 minutes. Cover pan and remove from heat; let stand 5 to 10 minutes. Taste, and add salt and more vinegar if desired. Pour sauce through a fine strainer into a bowl. Meanwhile, rinse fish, pat dry, and cut into 4 equal portions. Rub fish all over with olive oil and sprinkle lightly with salt. Set a 10- to 12-inch nonstick frying pan (with ovenproof handle) over high heat. When pan is hot, add fish and turn as needed to brown on both sides, 2 to 3 minutes total. Sprinkle pepper evenly over fish. Put pan with fish in a 400° oven; bake until fish is opaque but still moist-looking in center of thickest part (cut to test), 5 to 7 minutes. Transfer fish to rimmed plates. Spoon sauce evenly around fish and sprinkle with chives.

Yield: 4 servings
Calories: 171
Fat: 5.7g
Fiber: 0g

Cranberry Stuffed Squash

Cranberry Stuffed Squash

3 winter acorn or butternut squash
2 C. minced onions
1 C. minced celery
1 tsp. cooking chicken broth
3 cups fresh or 12 oz. frozen cranberries
1 cup unsweetened applesauce
2 tsp. freshly grated orange peel
Juice of 1 orange (about 1/2 cup)
2 tsp. Maple Extract + Splenda + water to equal 1/2 Cup

Preheat the oven to 400 degrees. Slice each squash in half lengthwise and remove the seeds. Place the squash, cut side down, in a large flat-bottomed baking pan, add water to about 1/2 inch, cover and bake for 30 minutes. Meanwhile, in a covered saucepan on medium heat, sauté the onions and celery in the cooking liquid, stirring often, for 10 minutes, until softened. Add the cranberries, lower the heat, and simmer until the cranberries have popped, about 10 minutes. Remove from the heat and stir in the applesauce, orange peel, and orange juice. The filling should be tart–add just enough maple extract liquid to offset the sourness of the cranberries. Remove the squash from the oven and turn the halves over in the pan. Fill each cavity with a rounded 1/2 cup of the filling. Bake, uncovered, for 30 minutes, until well done.

Kung Pao Shrimp

Kung Pao Shrimp

1 1/2 C. long-grain white rice
3/4 C. fat-skimmed chicken broth
2 T. soy sauce
2 T. white wine vinegar
1 T. cornstarch
1 1/2 tsp. sugar
1/2 tsp. hot chili flakes
1/4 tsp. salt
1 lb. broccoli florets, rinsed and cut into 1-inch-wide pieces
1 tsp. salad oil
1 T. minced fresh ginger
2 tsp. minced garlic
1 lb. (41 to 50 per lb.) shelled, deveined shrimp
1/4 C. chopped roasted, salted peanuts

In a 2- to 3-quart pan, combine rice and 23/4 C. water. Bring to a boil over high heat and cook until most of the water is absorbed, 7 to 10 minutes. Turn heat to low, cover, and cook until rice is tender to bite, 10 to 15 minutes longer. Spoon rice into a bowl. Meanwhile, in a small bowl, mix broth, soy sauce, vinegar, cornstarch, sugar, chili flakes, and salt until smooth. In a 12-inch nonstick frying pan or a 14-inch wok over high heat, combine broccoli and 1/2 C. water. When boil-ing, cover, reduce heat to medium, and simmer, stirring occasionally, until broccoli is bright green and just tender when pierced, 4 to 7 minutes. Pour into a colander to drain. Add oil, ginger, and garlic to pan; stir over high heat until garlic begins to brown, 30 to 45 seconds. Add shrimp and stir until opaque but still moist-looking in center of thickest part (cut to test), 3 to 4 minutes. Stir in broccoli. Stir cornstarch mixture and add to pan. Stir until sauce boils. Pour shrimp into a bowl and sprinkle with peanuts. Serve with cooked rice.

Yield: 4 servings
Calories: 492
Fat: 8.9g
Fiber: 4.7g

Cloverleaf Honey-Wheat Rolls

Cloverleaf Honey-Wheat Rolls

1 package dry yeast (about 2 1/4 tsp.)
1 cup warm water (100 degrees to 110 degrees)
2 C. bread flour, divided
1 cup whole wheat flour
3 T. honey
2 1/2 T. butter, melted
1 tsp. salt
Cooking spray
1 T. water
1 large egg

Dissolve yeast in 1 cup warm water in a large bowl; let stand 5 minutes. Lightly spoon flours into dry measuring cup; level with a knife. Add 1 1/2 C. bread flour, whole wheat flour, honey, butter, and salt to yeast mixture; stir until well blended. Add 1/4 cup bread flour; stir until a soft dough forms. Turn dough out onto a floured surface. Knead until smooth and elastic (about 8 minutes); add enough of remaining bread flour, 1 T. at a time, to prevent dough from sticking to hands (dough will feel tacky). Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85 degrees), free from drafts, 1 hour or until doubled in size. (Press two fingers into dough. If indentation remains, the dough has risen enough.) Punch dough down; cover and let rest 5 minutes. Preheat oven to 425 degrees. Coat 12 muffin cups. with cooking spray. Divide dough into 12 equal portions. Working with 1 portion at a time, divide each portion into 3 pieces; shape each piece into a ball (cover remaining dough to prevent it from drying). Place 3 balls in each muffin cup. Cover and let rise 25 minutes or until doubled in size. Uncover dough. Combine 1 T. water and egg; brush over rolls. Bake at 425 degrees for 12 minutes or until lightly browned. Serve warm. 1 Roll = Calories: 152

Pork Tenderloin with Prunes

Pork Tenderloin with Prunes

1 pork tenderloin (about 1 lb.)
1/2 tsp. salad oil
2 T. Dijon mustard
1/2 C. dry white wine
1/2 C. fat-skimmed chicken broth
1/2 C. pitted prunes
1/4 C. evaporated low-fat milk
1 tsp. cornstarch
Salt and pepper

Trim and discard fat from tenderloin. Rinse meat and pat dry. Pour oil into a 10- to 12-inch nonstick frying pan (with ovenproof handle) over high heat, tilting pan to coat bottom. When oil is hot, add tenderloin and turn as needed to brown on all sides, about 4 minutes total. Remove from heat and spread mustard evenly all over meat. Put pan with pork in a 400° regular or convection oven; bake until a thermometer inserted in center of thickest part of meat reaches 155°, 18 to 25 minutes. Transfer tenderloin to a rimmed platter and let stand 5 minutes. While pork stands, add wine, broth, and prunes to unwashed frying pan. Stirring to release browned bits, boil over high heat for 1 minute. With a slotted spoon, lift prunes from pan and arrange around pork. Mix evaporated milk and cornstarch until smooth; add to pan and stir until sauce boils. Add salt and pepper to taste. Pour into a small bowl. Cut pork diagonally into 1/2-inch-thick slices. Serve with sauce and salt and pepper to add to taste.

Yield: 4 servings
Calories: 223
Fat: 4.6g
Fiber: 1.4g

Chived Breadsticks

Chived Breadsticks

2/3 C. 2% lowfat milk (I haven’t tried it with skim to see how it fares)
1/4 C. finely chopped fresh chives
2 tsp. baking powder
1 tsp. finely chopped fresh rosemary
3/4 tsp. salt
1/2 tsp. black pepper
3/4 C. whole wheat flour
3/4 C. all purpose flour

Combine milk, chives, baking powder, rosemary, salt and black pepper in a large bowl and mix well. Stir in flours, 1/2 C. at a time until blended. Turn onto floured surface and knead about 5 minutes or until smooth and elastic, adding flour as needed. Let stand at room temperature about 30-minutes. Preheat oven to 375 degrees F. Spray baking sheet with cooking spray. Divide dough into 12 equal balls. Roll each ball into a long thin rope and place on baking sheet. Lightly spray bread sticks with cooking spray. Bake about 12 minutes or until bottoms are golden brown. Turn bread sticks over and bake about 10 minutes more or until browned

Red Snapper with Orange-Tomato Sauce

Red Snapper with Orange-Tomato Sauce

4 plum tomatoes, chopped
1/4 C. finely chopped onion
1/4 C. orange juice
3 T. dry white wine
1 large garlic clove, minced
1 tsp. grated orange peel
Pinch of saffron threads
12 oz. (2 small or 1 large) 3/4-inch-thick red snapper fillet
1 tsp. olive oil

Preheat oven to 400°F. Combine first 7 ingredients in 9-inch square baking dish. Bake 15 minutes. Top hot tomato mixture with snapper. Brush snapper with oil. Season with pepper. Cover and bake until fish is just cooked through, approximately 20 minutes. Serve.

Asiany chicken dish with beans and rice

Asiany chicken dish with beans and rice

8 oz. green beans, rinsed, ends trimmed, and any strings removed
2 tsp. salad oil
2 cloves garlic, peeled and minced
2 green onions (including green tops), rinsed and thinly sliced
2 serrano or other hot red or green chilies, rinsed, stemmed, and thinly sliced crosswise into rings (see notes)
1 lb. ground turkey breast
2/3 C. fat-skimmed chicken broth
2 T. firmly packed brown sugar
2 T. Asian fish sauce (nam pla or nuoc mam)
1 T. soy sauce
2 tsp. pepper
1 C. chopped fresh Thai or sweet basil leaves
1/4 C. roasted cashews
4 C. hot cooked jasmine rice

In a 3- to 4-quart pan over high heat, bring 2 quarts water to a boil. Add green beans and cook just until they turn bright green and are tender-crisp, 30 seconds. Drain and immediately rinse under cold running water until cool to touch. Cut beans diagonally into 1-inch lengths. Pour oil into a 12-inch nonstick frying pan or 14-inch wok over high heat. When hot, add garlic, half the green onions, and half the chilies. Stir until fragrant, 1 minute. Add ground turkey and stir frequently until very little pink remains and turkey is crumbly, about 5 minutes. Meanwhile, in a 2-C. glass measure, mix chicken broth, brown sugar, fish sauce, soy sauce, and pepper. Pour over turkey mixture and stir until liquid is partly evaporated and turkey is no longer pink in center of thickest pieces (cut to test), about 4 minutes. Stir in green beans and 3/4 C. chopped basil. Pour into a serving bowl and sprinkle with the remaining basil, green onions, and sliced chilies. Top with the cashews. Serve alongside hot cooked jasmine rice.

Yield: 6 servings
Calories: 410
Fat: 5.3g
Fiber: 1.8g

Cheesy Popovers

Cheesy Popovers

1/2 C. Egg Beaters, beaten
1 C. Skim Milk
3/4 tsp. Salt
1/2 tsp. Thyme, crushed
1/4 tsp. Sage, crushed
1/2 tsp. Basil, crushed
1 C. flour
1/2 C. Grated reduced fat cheddar cheese

Combine seasonings with milk and eggs; add flour and cheese; mix until just blended. Pour into well-sprayed muffin tins (this is very important), filling 2/3 full. Do not preheat oven. Place muffin tin in oven, and heat to 450 degrees. Bake 30 minutes, no peeking. Remove from oven; turn off heat. Pierce popovers on 4 sides at right angles. Return to oven (do NOT turn on heat). Allow popovers to dry in oven about 10 minutes. Serve immediately.

Roasted Halibut with Onion-Wine Sauce

Roasted Halibut with Onion-Wine Sauce

2 C. sliced onion (about one large onion)
1 garlic clove, minced
2 tsp. olive oil
1/3 C. dry red wine
1/4 C. water
2 tsp. sugar
Freshly ground black pepper
4 halibut steaks (about 8 oz. each)

In a nonstick skillet, cook the onion and garlic in oil, stirring over moderately low heat until onions are pale golden and translucent. Add the wine, water, sugar, and pepper and simmer the sauce for 2 minutes. Preheat the oven to 450 degrees F. Season the halibut with pepper and arrange it in a single layer in a baking dish. Top with the onion sauce. Roast in the oven for 15 to 20 minutes or until the fish is just cooked through. Note: The sauce can be made 1 day in advance, kept covered and refrigerated.