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.

South African Vegetable Curry

South African Vegetable Curry

3/4 lb. carrots, peeled
3/4 lb. green beans, rinsed, ends trimmed
1 head cauliflower (1 1/2 lb.), rinsed
1 green bell pepper (6 oz.), rinsed, stemmed, and seeded
1/2 lb. (1 1/2 C.) dried peaches
2 T. salad oil
1 onion (1/2 lb.), peeled and thinly sliced
2 T. minced fresh ginger
2 cloves garlic, peeled and chopped
2 cinnamon sticks (each 2 in.)
2 T. curry powder
1/2 tsp. ground turmeric
1 1/2 C. vegetable broth or fat-skimmed chicken broth
3 C. (1/2 lb.) coarsely shredded cabbage
Salt

Cut carrots into 1/2-inch-thick slices. Cut beans into 1 1/2-inch pieces. Cut the cauliflower into 1 1/2-inch florets. Cut pepper and peaches into 1-inch pieces. In a 5- to 6-quart pan over medium-high heat, stir oil, onion, ginger, garlic, and cinnamon sticks until onion is limp, 5 to 7 minutes. Add curry powder and turmeric; stir 30 seconds. Add broth, carrots, beans, cauliflower, bell pepper, peaches, and cabbage; bring to a boil over high heat. Cover and simmer over low heat, stirring occasionally, until carrots are tender when pierced, 20 to 25 minutes. Add salt to taste. Serve with brown rice and chutney (recipe follows).

Yield: 6 servings
Calories: 170
Fat: 4.2g
Fiber: 6.9g

Apricot-Lemon Chutney

Rinse 1 lemon (6 oz.). With a vegetable peeler, pare yellow skin from lemon and finely chop. With a knife, cut off and discard white pith. Coarsely chop lemon, discarding seeds. In a 1- to 2-quart pan over high heat, bring to a boil 1 C. water, lemon peel, chopped lemon (with juice), 1 C. dried apricots, 1/2 C. sugar, 1 T. each minced fresh ginger, coriander seed, mustard seed, and 1/2 tsp. hot chili flakes. Reduce heat, cover, and simmer for 5 minutes. Uncover and boil over medium heat, stirring often, until most of the liquid is absorbed, 10 to 12 minutes. Add salt and 1 to 2 T. lemon juice, to taste. Cool. Serve or cover and chill up to 3 days. Makes about 1 1/2 C, 33 Calories: per T.

Carmelized Onion & Roasted Red Pepper Tart

Carmelized Onion & Roasted Red Pepper Tart

1 package dry yeast (about 2-1/4 tsp.)
1 tsp. honey
3/4 C. warm water (100 degrees to 110 degrees)
1-1/2 C. bread flour, divided
1/4 C. whole wheat flour
1 T. olive oil
1 tsp. sea salt
Cooking spray
1 T. olive oil
6 C. vertically sliced onion
1 tsp. sea salt
3 thyme sprigs
3 garlic cloves, minced
2 bay leaves
3 large red bell peppers
1/4 tsp. freshly ground black pepper
1 T. chopped fresh thyme
Thyme sprigs (optional)

To prepare crust, dissolve yeast and honey in warm water in a large bowl; let stand for 5 minutes. Lightly spoon flours into dry measuring C., and level with a knife. Stir 1 C. bread flour and 1T. oil into yeast mixture. Cover and let rise in a warm place(85 degrees), free from drafts, 1-1/2 hours or until bubbly. Stir in1/2 C. bread flour, whole wheat flour, and 1 tsp. salt. Turn dough out onto a floured surface. Knead until smooth and elastic (about 10 minutes); 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, for 1 hour or until doubled in size. (Press two fingers into the dough. If indentation remains, the dough has risen enough.) Punch dough down; cover and let rest 10 minutes. To prepare the topping, heat 1 T. oil in a 12-inchnonstick skillet coated with cooking spray over medium-high heat. Add onion, and cook for 5 minutes, stirring frequently. Stir in 1tsp. salt, thyme sprigs, garlic, and bay leaves; cook for 15minutes or until deep golden brown, stirring frequently. Remove from heat. Discard thyme sprigs and bay leaves. Prepare broiler. While onion is cooking, cut bell peppers in half lengthwise, discarding seeds and membranes. Place the pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil for 15minutes or until blackened. Place in a zip-top plastic bag, and seal .Let stand for 15 minutes. Peel and coarsely chop. Preheat oven to 425 degrees. Roll the dough into a 12 x 8-inch rectangle. Place the dough on a baking sheet coated with cooking spray. Top with the onion mixture and the chopped bell pepper. Sprinkle with black pepper. Bake at 425degrees for 25 minutes or until the crust is golden brown. Cool slightly. Sprinkle with chopped thyme. Cut into 8 squares, and cut each square in half diagonally. Garnish with thyme sprigs, if desired.

Salmon in Paper with Horseradish Cream

Salmon in Paper with Horseradish Cream

1/4 C. 1% fat cottage cheese
1 T. horseradish prepared
1/2 tsp. fresh parsley, minced
12 oz. salmon fillets fresh, 1/2-inch thick
1 pinch lemon-pepper seasoning
2 C. zucchini, sliced 1/4-inch thick
1 1/2 C. carrot, cut into julienne pieces
4 slices French bread

For the sauce, in a blender or small food processor, blend or process the cottage cheese until creamy. Transfer the cottage cheese to a small bowl. Stir in the horseradish and parsley. Cover and chill in the refrigerator while preparing the salmon. Cut parchment paper into 4 squares, 12-by-12 inches each. Fold each square in half, then trim into large hearts. Open the paper hearts. Cut the salmon into 4 equal pieces. Place a piece on half of each paper heart. Sprinkle with the desired amount of lemon-pepper seasoning. Layer the zucchini and carrots on top of the salmon. For each packet, fold the paper over the fish and vegetables and align the edges. Make a small fold at the top edge, crease and repeat to make a double seal. Work your way around the edge, making a double seal. When you reach the pointed end, twist the parchment to hold the folds in place. Make sure the edges are tightly sealed. Place the packets on a large cookie sheet. Bake at 400 degrees about 20 minutes or until the paper is browned and puffed. Carefully cut a large “X” in the top of each packet and fold back the points. Check to see if the fish flakes easily when tested with a fork and the vegetables are crisp-tender. If not, close the packets and bake about 3 minutes more. To serve, transfer the packets to dinner plates. Open the packets and top each serving with the horseradish sauce.

Cabernet-Soy Tri-Tip

Cabernet-Soy Tri-Tip

1/2 C. Cabernet Sauvignon
1/3 C. sugar
1/4 C. soy sauce
3 slices fresh ginger (each the size of a quarter)
2 cloves garlic
1 fat-trimmed beef tri-tip (about 2 lb.)

In a plastic food bag (at least 1 gal.), combine wine, sugar, and soy sauce. With the flat side of a knife, crush ginger and garlic. Add to wine mixture. Wipe beef with a damp towel and put in bag, seal, and shake to mix. Set bag in a pan and chill, turning occasionally, at least 30 minutes or up to 1 day. Lift beef from bag, reserving the marinade. Lay meat on a grill above a solid bed of medium coals or on a gas barbecue on medium heat (you can hold your hand at grill level only 4 to 5 seconds). Cover gas grill. Turning beef as needed to brown evenly, cook until a thermometer inserted in center of thickest part registers 125° for rare, 20 to 30 minutes total for a 1 1/2- to 2-inch-thick piece. Transfer meat to a carving board, keep warm, and let rest 5 to 10 minutes. Meanwhile, pour reserved marinade into a 1- to 2-quart pan. Over high heat, boil marinade until reduced to about 1/2 C., about 5 minutes. With a slotted spoon, discard ginger and garlic. Pour marinade sauce into a bowl and add juices that have drained from meat. Slice meat thinly across the grain and accompany with sauce.

Yield: 6 servings
Calories: 263
Fat: 7.8g
Fiber:0g

Cajun Cauliflower and Potatoes

Cajun Cauliflower and Potatoes

1 cup minced onions
1 large potato, cubed
1 to 2 cloves garlic, minced or pressed
2 T. unrefined oil
1/2 cup vegetable stock
1 T. freshly squeezed lemon juice
1 1/2 tsp. Cajun seasoning (or cayenne, paprika, and thyme)
Freshly ground black pepper
3 C. cauliflower, broken into small pieces

Sauté onions, potato, and garlic in oil and a little vegetable stock until onions are tender. Add remaining vegetable stock, lemon juice, Cajun spices, and salt and pepper to taste; stir. Add cauliflower. Cook over medium-low heat for about 30 minutes, or until potatoes and cauliflower are tender, adding water along the way if the mixture becomes too dry. Serve hot.

Salmon Mousse

Salmon Mousse

3/4 C. plain nonfat yogurt
1/2 tsp dried rosemary, crumbled
1 lb. skinless, boneless salmon fillets
1 envelope (1/4 ounce) unflavored gelatin
2/3 C. reduced-fat sour cream
1/4 C. drained prepared horseradish
2 T. grated onion
2 tsp grated lemon zest
3 T. fresh lemon juice

Spoon yogurt into a paper towel-lined sieve set over a bowl. Let drain while you cook salmon. In large skillet, bring 2 C. water and rosemary to a boil over medium heat. Reduce to a simmer, add salmon, cover, and cook 12 minutes or until just cooked through, turning salmon over once. Lift from cooking liquid and cool to room temperature. Meanwhile, in small measuring cup, sprinkle gelatin over 1/2 C. cold water. Let stand 5 minutes or until softened. Set C. in small saucepan of simmering water and heat until gelatin has melted. Transfer to food processor along with salmon, sour cream, horseradish, lemon zest, lemon juice, salt, and drained yogurt. Pulse until mixture is smooth. Transfer to decorative bowl (or fish-shaped mold), cover and refrigerate at least 4 hours for mousse to set. If you like, un-mold onto a platter.

Sweet Cheese Tarts from Santorini

Sweet Cheese Tarts from Santorini

2 C. sifted all-purpose flour
1/4 tsp. salt
1 tsp. baking powder
2 T. sugar
3 T. unsalted butter, at room temperature
1/4 C. vegetable shortening
1 egg, lightly beaten
1 T. water, or as needed

For Filling:
1/2 lb. low fat Ricotta Cheese
1/2 lb. Light Cream Cheese
1/2 C. Sugar
1/2 C. Splenda
2 T. all-purpose flour
2 egg yolks
1 tsp. ground cinnamon, plus cinnamon for garnish, optional
Grated orange or lemon zest, optional

FOR PASTRY: In a food processor fitted with the metal blade, combine the flour, salt, baking powder and sugar and process briefly to mix. Add the butter and shortening and process with rapid on-off pulses until the mixture resembles coarse meal. Add the egg and the 1 T. water and process to form a soft dough, adding a little more water if needed. Gather the dough together and place it on a lightly floured work surface. Knead until the dough is smooth and holds together, 5-10 minutes. Wrap in plastic wrap; refrigerate until needed. To make the pastry by hand, combine the flour, salt, baking powder and sugar in a bowl and stir to mix. Add the butter and shortening and, using a pastry blender or 2 knives, cut them into the dry ingredients until the mixture resembles coarse meal. Add the egg and the 1 T. water and, using a fork, stir together until the mixture forms a soft dough, adding a little more water if needed. Gather the dough together, then knead, shape and refrigerate as directed for the processor method.

FOR FILLING: In a bowl, combine the cheese(s), sugar and splenda, flour, egg yolks, the 1 tsp. cinnamon and the orange or lemon zest, if using. Stir to mix thoroughly. Preheat an oven to 350 degrees F. Divide the dough into 12 equal balls. On a lightly floured work surface, roll out each ball into a round 4 inches in diameter. Carefully transfer each round to a tartlet tin 2 1/2 inches in diameter, pressing the dough firmly but gently into the tin and fluting the edges. Place the pastry-lined tins on a large baking sheet. Alternatively, butter a large baking sheet. Form the 4-inch rounds into free-form tart shells, pinching the edges to make a fluted rim, and place on the prepared baking sheet. Carefully spoon the cheese filling into the tart shells, gently smoothing the tops with a rubber spatula. Bake until the tops are a pale golden brown, 20-25 minutes.

Transfer to wire racks and let cool. Sprinkle with cinnamon, if using, and serve at room temperature.

Yield: 12 tartlets
Calories: 289
Fat: 12g
Fiber: 1g

Butternut-Rice Pilaf

Butternut-Rice Pilaf

1 C. chopped onion
3 garlic cloves, minced
3 cups (1/2 -inch) peeled cubed butternut or other winter squash (about 1 lb.)
2 cups water
1 cup uncooked long-grain rice
1/2 C. roasted red bell peppers, chopped
1 tsp. dried sage
1 tsp. lemon juice
1/2 tsp. ground cumin
1/4 tsp. black pepper

Heat some stock or water in a large saucepan over medium heat. Add onion and garlic, and sauté 3 minutes. Add squash, water, and rice, and bring to a boil. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Stir in bell peppers and remaining ingredients.

Salmon Teriyaki

Salmon Teriyaki

Teriyaki Marinade:

1/2 C. reduced-sodium soy sauce
2 T. rice vinegar
3 garlic cloves, halved
1 T. finely chopped fresh gingerroot
11/2 C. frozen unsweetened Apple juice concentrate (12 oz.), undiluted and thawed

1/2 C. finely chopped scallions
6 salmon steaks (4 oz. each)

Combine all the ingredients, except the scallions and salmon, in a blender and blend until smooth. Stir in the scallions. Place the salmon in a glass baking dish and pour the marinade over it. Cover tightly and refrigerate for 8 to 10 hours, turning the salmon occasionally so that the marinade is absorbed evenly. Preheat the oven to 350°F. Bake the salmon, in the marinade, in the preheated oven for 8 to 10 minutes, or until the fish flakes easily.

Makes 6 servings, 175 calories each

Pork Ragout with Sweet Red Peppers and Lemon

Pork Ragout with Sweet Red Peppers and Lemon

3 T. cumin seeds
2 T. minced garlic
1 tsp. kosher salt
1 tsp. freshly ground pepper
1 T. paprika
2 lb boneless pork shoulder, cut into 1-inch cubes
1/4 C. olive oil
4 red bell peppers, seeded, deribbed and cut lengthwise into strips 1/2 inch wide
1 C. dry white wine
1/2 C. chicken stock
6 paper-thin lemon slices, cut into half rounds
1/2 C. chopped fresh cilantro

Put the cumin seeds in a small, dry frying pan and place over medium heat, swirling the pan occasionally, until toasted and fragrant, 2-3 minutes. Transfer to a spice grinder or peppermill and grind finely. In a mortar, combine the ground cumin, garlic, salt, pepper and paprika and mash with a pestle to form a paste. Place the pork in a nonaluminum bowl and rub the paste evenly over the meat. Cover and let marinate overnight in the refrigerator. Bring the meat to room temperature. In a large sauté pan over high heat, warm the lard or olive oil. Working in batches, add the pork and brown quickly on all sides, 5-8 minutes. Using tongs or a slotted spoon, transfer the pork to a large, heavy pot. Add the pepper strips to the fat remaining in the pan and sauté until softened, about 5 minutes. Transfer the pepper strips to the pot containing the pork. Return the sauté pan to high heat, pour the wine into the pan and deglaze the pan by stirring to dislodge any browned bits from the pan bottom. Add the pan juices to the pork and peppers. Add the stock and lemon slices and bring to a boil. Quickly reduce the heat to low, cover and simmer until the pork is very tender, about 25 minutes. Stir in the cilantro, then taste and adjust the seasonings. Spoon into a warmed serving dish and serve hot.

Yield: 4 servings
Calories: 386
Fat: 21g
Fiber: 2g

Blue Cheese Potatoes

Blue Cheese Potatoes

Butter Flavored Cooking Spray
1 medium Baking Potato, cut into 1/4” slices 1/4 C. Green Bell Pepper, chopped
1/4 C. Onion, chopped
1/2 oz. Blue Cheese, crumbled
2 tsp. Chives, minced

Coat a nonstick skillet with cooking spray; place over medium high heat until hot. Add potato, cook 7-8 minutes or until browned turning occasionally. Add green pepper and onion. Cover, reduce heat and cook 20 minutes or until tender, turning occasionally. Sprinkle with cheese and cook 1 minute more until the cheese melts. Sprinkle with chives and serve.

1 Serving = Whole recipe
Calories: 162 calories (approximately, depends on size of potato)
Fat: 4g
Fiber: 3g

Shrimp Fettuccine

Shrimp Fettuccine

1/2lb medium shrimp (peeled and deveined)
1 clove garlic, minced (or 1 tsp. minced garlic in a jar)
1 T. liquid Butter Buds (or fat free chicken broth)
1 can (14 1/2oz) chunky stewed tomatoes
1/2 cup evaporated skim milk
3/4 cup chopped green onions
1/4 cup fat free Parmesan cheese
2 T. flour
4oz fettuccine noodles cooked (regular or spinach)
1/4 tsp. red pepper (optional)

Sauté shrimp and garlic in liquid Butter Buds, or chicken broth, until shrimp are pink. Stir in tomatoes: simmer 5 minutes. Blend in skim milk, flour and green onions. Add red pepper now (if you want to add a little spice) Sprinkle in Parmesan cheese. Heat until smooth and blended. Do not boil. Serve over cooked noodles.

Sautéed Mushrooms

Sautéed Mushrooms

1 package dried porcini
1 C. cool water
1 T. extra-virgin olive oil
2 T. minced yellow onion
1 T. minced garlic
1 lb assorted fresh mushrooms, stems removed, brushed clean and sliced
1/4 C. minced fresh parsley
1/4 C. dry Italian white wine
Salt and freshly ground pepper

In a bowl, combine the porcini and water. Let stand until softened, about 20 minutes. Remove the porcini, reserving the liquid. Clean the porcini, if needed, and chop coarsely. Strain the porcini liquid through a fine-mesh sieve lined with cheesecloth (muslin) into a clean container, then discard all but 1/4 C. of the liquid. In a frying pan over medium heat, warm the olive oil. When hot, add the onion and garlic and sauté until fragrant, about 30 seconds; do not allow to brown. Add the porcini and fresh mushrooms and continue to sauté over medium heat, stirring continuously to prevent burning, until slightly limp, about 3 minutes. Add the 1/4 C. reserved porcini liquid and simmer for 3 minutes. Add the parsley and white wine and simmer over medium heat until there is only 1/4 C. liquid remaining, 8-10 minutes. Season to taste with salt and pepper. Transfer to a warmed serving dish and serve immediately.

Yield: 4 servings
Calories: 100
Fat: 4g
Fiber: 3g

Black Beans & Tomatoes

Black Beans & Tomatoes

Vegetable Cooking Spray
1 tsp. Olive Oil
3 cloves Garlic, mashed
28oz. Can Whole Tomatoes, drained and coarsely chopped
2 15oz. Cans Black Beans, drained
1/2 tsp. Cayenne Pepper
1/4 tsp. minced Fresh Cilantro

Coat a large nonstick skillet with veggie spray. Add olive oil, and place over medium high heat until hot. Add garlic, sauté until tender. Add chopped tomatoes, reduce heat and cook uncovered 6 minutes or until mixture is slightly thickened. Stir in beans, cayenne pepper and cilantro, cover and cook 5 minutes or until thoroughly heated. Garnish with cilantro.

Shrimp Risotto

Shrimp Risotto

2 C. Chicken Stock
4oz. Clam Juice
1 tsp. Saffron Threads, crumbled
1 lg. Onion, chopped
2 Cloves Garlic, minced
11/2 C. Arborio rice
Red Bell Pepper
1/4 lb. Medium Shrimp, shelled and cleaned.

Preheat oven to 450*F. Put the bell pepper on a baking sheet and roast until bell pepper skin is blackened. Halve the pepper over a plate to collect the juice. Pull off the stalk and scrape out the seeds. Slice pepper into thin strips. Meanwhile, in medium saucepan, add a little stock and sauté onion and garlic over medium heat until onion is soft and translucent. Add rice and stir. Add clam juice, stock and saffron thread and stir. Bring to a simmer. Cover and allow to simmer for 15 minutes (or until liquid is absorbed). Spread shrimp over top of rice. Cover and let cook 5 minutes more, or until shrimp is pink and cooked through. Stir in red pepper strips and heat another minute more before serving.

Bruschetta with Tomatoes, Beans and Fresh Herbs

Bruschetta with Tomatoes, Beans and Fresh Herbs

For Topping:
1 C. seeded and diced ripe beefsteak tomato
3/4 C. well-drained cannellini beans (freshly cooked or canned)
1/4 C. seeded and diced cucumber
2 T. thinly sliced green (spring) onion
1 T. fresh oregano leaves or 1 1/2 tsp. dried oregano
1 T. chopped fresh basil or 1 1/2 tsp. dried basil
Freshly ground pepper

For Bruschetta:
8 slices country-style white or whole-wheat bread, each 2 1/2 inches wide and 1/2 inch thick
1 large clove garlic, cut in half
4 tsp. extra-virgin olive oil

In a bowl, combine all the topping ingredients, including pepper to taste. Toss well, cover and refrigerate for at least 1-2 hours or for up to 2 days to allow the flavors to blend. Preheat a broiler or prepare a fire in a charcoal grill. Arrange the bread slices on a rack on a broiler pan or on a grill rack and broil or grill for 2 minutes. Turn the bread slices over and continue to cook until golden, 1-2 minutes longer. Remove from the heat, rub a cut side of the garlic clove over one side of each warm bread slice and then brush with 1/2 tsp. the olive oil. Mound an equal amount of the topping on the garlic-rubbed side of each bread slice. Transfer to a platter and serve immediately.

Yield: 4 servings
Calories: 266
Fat: 7g
Fiber: 6g

Black Bean & Couscous Salad

Black Bean & Couscous Salad

1 C. uncooked Couscous
1 1/4 C. Chicken Broth
3 T. Olive Oil
2 T. Lime Juice
1 tsp. Red Wine Vinegar
1/2 tsp. Cumin
8 Scallions, chopped
1 Red Bell Pepper, chopped
1/4 C. Fresh Cilantro, chopped
1 C. Frozen Corn, thawed
1 15oz. Can Black Beans
Pepper to taste

Bring chicken broth to a boil in a 2-quart or larger saucepan and stir in the couscous. Cover the pot and remove from heat. Let stand for 5 minutes. In a large bowl, whisk together the olive oil, lime juice, vinegar and cumin. Add green onions, red pepper, cilantro, corn and beans, and toss to coat. Fluff the couscous well, breaking up any chunks. Add to the bowl with the vegetables and mix well. Season with salt and pepper to taste and serve at once or refrigerate until ready to serve.

Shrimp Scampi

Shrimp Scampi

1 T. Butter or Olive Oil
1/2 lb. Shrimp, peeled, de-veined, and cut into half lengthwise
2-6 Garlic Cloves, minced
1 lg. Shallot, minced
3/4 C. Chicken Stock
1/2 Lemon
Oregano, Basil, and Pepper to taste
1/4 C. White Wine

Heat a nonstick sauté pan to medium high. Cook the shrimp in half the oil or butter for about 30 seconds on each side. It should not be cooked through. Remove and set aside. Lower heat to medium, add remaining butter or oil, garlic, shallots, and seasonings (use fresh basil and oregano if you can, it adds a nice fresh taste). Cook until garlic and onion is soft and translucent. Add shrimp and wine, and let the alcohol cook out. Add stock and cook 2 minutes, or until slightly reduced. Remove from heat, squeeze in the juice from the lemon (about 1/4 C.) and serve.

Yield: 2 Servings
Serving Size: 4oz. Shrimp & 1/2 Sauce

Calories: 211
Fat: 9g
Fiber: 0g

Pesto and Ricotta Torta

Pesto and Ricotta Torta

Sun-Dried Tomato Pesto
1/2 C. packed Sun-Dried Tomatoes, dry pack
1 C. Boiling Water
1 T. EV Olive Oil
2 tsp. minced Garlic
1/3 Chicken Broth

Cheese Filling
8oz. low fat RIcotta Cheese
4oz. fat-free Cream Cheese
2 T. Parmesan Cheese
1/4 C. Egg Substitute
1/4 tsp. Salt

Basil Pesto
1 C. packed Basil Leaves
2 tsp. minced Garlic
1/4 C. minced parsley
2 T. Parmesan Cheese
1/3 C. Chicken Broth
1/4 tsp. each Salt and Pepper

Assembly:
2 T. Bread Crumbs
Nonstick Cooking Spray
Basil, for garnish

For tomato pesto soak dun dried tomatoes in boiling water for 30 minutes or until fully softened. Drain, reserving 1/3 C. liquid. In blender or food processor combine tomatoes, liquid and remaining tomato pesto ingredients and process until smooth. Clean blender/food processor and combine all ingredients for the cheese filling until smooth. Repeat process with basil pesto ingredients. Preheat oven to 350 degrees. Coat 1 quart springform pan, tube pan, soufflé dish or other straight sided baking dish with cookig spray. Dust with bread crumbs. Divide cheese filling into 4 portions. Divide tomato pesto into halves. Spread one portion cheese over bottom of pan. For next layer, spread half the tomato pesto. Layer with cheese, followed by all the basil pesto. Spread cheese over the basil pesto, then the remaining tomato pesto and top with the rest of the cheese filling. (Layers should be white, red, white, green, white, red, white.) Bake 45-60 minutes, until top begins to brown and mixture begins to pull away from the sides. Cool in pan on wire rack. Chill several hours or overnight. Release spring form/unmold from tube pan. Garnish with basil if desired. Serve with crackers or sliced french bread.

Yields: 16 appetizer sized portions
Calories: 54
Fat: 3g
FIber: .5g

Basic Quinoa

Basic Quinoa

1 cup uncooked quinoa, well rinsed
2 1/4 cups vegetable or chicken stock
3 garlic cloves, minced
1 onion, chopped
1/2 tsp. onion powder
1/2 tsp. garlic powder
1 pkg. Splenda

Heat some stock in a large skillet. Add the onion and cook until translucent. Add the quinoa and garlic and stir over medium heat for 3 minutes. Pour in the hot water and bring to a boil. Reduce the heat and add the chicken base, onion powder, garlic powder and sweetener. Cover and simmer for 20 minutes or until all of the liquid is absorbed.

Shrimp & Spinach Dumplings with Asian Dipping Sauce

Shrimp & Spinach Dumplings with Asian Dipping Sauce

Filling:

1 C. baby spinach
6 oz shrimp, shelled, deveined, and pulsed to a coarse paste in a food processor
3 T. finely chopped rinsed canned water chestnuts
2 scallions (green parts only), finely chopped
1 T. Asian sesame oil
2 tsp. finely grated peeled fresh ginger
1 tsp. sugar
1 tsp. medium-dry Sherry
1 tsp. oyster sauce
1/2 tsp. salt

Wrapping and steaming:

24 wonton wrappers
Large soft lettuce leaves for lining steamer

Dipping sauce:

2 T. soy sauce
2 T. water
1 tsp. sugar
Squeeze of juice from 1 T. finely grated peeled fresh ginger
Dried hot red pepper flakes or Asian chile paste to taste

Special equipment: a bamboo steamer and a wok

Make filling: Cook spinach in 1 inch simmering water in a small saucepan, stirring, until wilted, about 5 seconds. Drain in a sieve and rinse under cold water until cool. Squeeze to remove as much moisture as possible. Finely chop spinach and stir with remaining filling ingredients until blended. Fill wrappers and steam dumplings: Stack a few wonton wrappers (keep remaining wrappers covered) and cut into rounds with a 2 1/2-inch cutter. Spread 1 slightly rounded tsp. filling onto each round, spreading up to but not over edge. Bring up edge of each round, pleating to form a C. and leaving open at top. Bring enough water to a boil in a wok so that bottom rim of steamer (not basket) rests in water. Line steamer rack with lettuce. Arrange dumplings over lettuce, making sure dumplings do not touch each other. Cover with steamer lid and steam until filling is cooked through, 8 to 10 minutes. Make dipping sauce: Stir together all sauce ingredients. You can steam the dumplings in a pasta pot with a steamer insert. Dumplings can be formed 4 hours ahead, placed on a cornstarch-dusted plate, and chilled, covered with plastic wrap. Sauce can be made 1 day ahead and chilled, covered.

2 dumplings with sauce about 57 calories and 2 grams fat

Puffy Shrimp Toasts

Puffy Shrimp Toasts

5 oz. shelled and deveined shrimp, lightly chopped
2 T. chopped scallion
1 T. teriyaki sauce
1 T. dry sherry
1 3/4 tsp. peanut or vegetable oil
1/4 tsp. each chinese sesame oil and grated pared gingerroot
1 egg white
2 slices white bread(1 oz. each) each lightly toasted and cut into 4 triangles

In work bowl of food processor process shrimp, using on-off motion, until shrimp are minced(do not overprocess). Transfer to small mixing bowl; add scallion, teriyaki sauce, sherry, oils, and gingerroot and mix well, set aside. Preheat oven to 350. Using electric mixer on high speed, in separate small mixing bowl beat egg white until stiff but not dry. Onto each bread triangle spread 1/8 of shrimp mixture. Spread 1/8 of the beaten whites over shrimp mixture on each bread triangle, being sure to cover all of the shrimp mixture. Arrange bread triangles on nonstick baking sheet and bake until shrimp mixture is cook through and topping is lightly browned, 10 to 15 mins.

Yield: 4 servings, 2 toasts each
Calories: 110
Fat: 3g
Fiber: .3g

Barley Pilaf

Barley Pilaf

1 1/2 C. Pearled Barley
4 C. Vegetable or Chicken Stock
1 C. Chopped onion
1 C. Sliced carrot
1 C. Chopped celery
Seasonings (Garlic powder, Oregano, Rosemary, Basil – whatever you like best)

Add all ingredients to a pot. Bring to boil and reduce heat and simmer for 40 min to 1 hour.

Stir Fry Chili Shrimp

Stir Fry Chili Shrimp

1/4 C. Seeded and thinly sliced chili pepper
1/2 C. each Diced Onion and Red Bell Pepper
1 clove Garlic, minced
1/2 lb. Cleaned Shrimp
2 T. each Fresh chopped Cilantro and Fresh Lime Juice
Dash Red Pepper Flakes

Add chili pepper with a dash of water to nonstick skillet and cook over medium heat stirring constantly, until tender. Add onion, bell pepper, and garlic and cook until tender crisp, about one minute. Add shrimp and cook until shrimp are just turning pink. Add remaining ingredients, stir to combine and cook until flavors blend, about a minute.