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.

Glazed Chicken Bits

Glazed Chicken Bits

2 tsp. each Honey, Ketchup and Soy Sauce
1 tsp. freshly squeezed Lemon Juice
1/2 tsp. grated pared Ginger Root
1 Garlic Clove, minced
5 oz. skinned and boned Chicken Breast, cut into 1 inch cubes
1 C. hot cooked Rice

Using a wire whisk, in a small bowl combine honey, ketchup, soy sauce, lemon juice, ginger root and garlic. In 8 inch microwavable glass pie plate arrange chicken cubes. Pour honey mixture over chicken; cover with plastic wrap and refrigerate for 30 minutes. Vent plastic wrap and microwave chicken on HIGH (100%) for 2 minutes, stirring halfway through cooking. Let stand for 1 minute, until chicken is cooked through. Serve chicken mixture over rice.

Yield: 2 servings
Calories: 202
Fat: 1g
Fiber: 1g

Barley & Pine Nut Casserole

Barley & Pine Nut Casserole

1 C. uncooked Barley
1 1/2 C. Reduced Sodium V-8 Juice
1/2 tsp. Pepper
2 Stalks Celery, sliced
1 Bell Pepper, chopped
2 C. Vegetable broth
4 Scallion, sliced
1/4 C. Pine Nuts, toasted

Mix all the ingredients except green onions and nuts in a 4-6 qt crockpot or slow cooker. Cover and cook on low heat for 6 to 8 hours or until barley is tender. Stir in green onions and pine nuts. *To toast pine nuts, bake uncovered in an ungreased shallow pan at 350 degrees for 10 minutes, stirring occasionally until golden brown or cook in an ungreased heavy skillet over medium-low heat 5 to 7 minutes, stirring frequently until browning begins and them stirring constantly until golden brown.

Tangerine Terikayi Tuna

Tangerine Terikayi Tuna

4 fresh tuna steaks, about 6 oz. each

For the marinade:
1/4 C. low-sodium soy sauce
1/4 C. fresh tangerine (or orange) juice
3 strips tangerine (or orange) zest
3 T. honey
1 1/2 T. sesame oil
3 cloves garlic, crushed with the side of a cleaver
3 slices (1/4″ thick) fresh ginger, crushed with the side of a cleaver

For garnish:
1 T. toasted sesame seeds (ideally a mixture of black and white sesame seeds
1/4 C. chopped scallion greens

Combine the ingredients for the marinade in a shallow mixing bowl and whisk together. Add the tuna steaks and marinate for 30 to 60 minutes, turning the steaks once or twice. Keep the bowl covered in the refrigerator. Preheat the grill to high. With a slotted spatula, carefully lift the tuna steaks out of the marinade. Strain the marinade into a small saucepan and boil to a thick, syrupy glaze. Lightly spray the fish steaks with non-stick cooking spray or sesame oil. Brush and oil the grill grate. Grill the fish until cooked to taste, about 4 to 6 minutes per side for medium. As each side is cooked, brush it with the glaze (the boiled marinade). Sprinkle the tuna with chopped scallion greens and sesame seeds and serve at once.

1 tuna steak Calories 292

Chicken and Mushrooms in Parmesan Cream

Chicken and Mushrooms in Parmesan Cream

2 chicken cutlets (4 oz. each) lb.ed to 1/4″ thickness
2 T. all purpose flour
1 tsp. each margarine and olive oil
1 C. sliced mushrooms
1/4 C. evaporated skim milk
2 T. half & half
1/2 oz. Parmesan
1 T. chopped freh parsley
dash of pepper

On wax paper, dredge cutlets in flour, coating both sides. In skillet combine margarine and oil and heat until margarine is melted; add cutlets and cook over med-high heat, turning once until lightly browned, 2-3 minutes on each side. transfer chicken to plate and set aside. In same skillet, sauté mushrooms over high heat stirring frequently until tender crisp, 1-2 minutes. Stir in milk and half & half. Reduce heat to med-low and cook, stirring frequently, 1-2 minutes. Stir in remaining ingredients and cook until cheese melts. Return chicken to pan and heat 1-2 minutes. Serves 2.

Yield: 2 servings
Calories: 276
Fat: 10g
Fiber: 1g

Chived Potatoes

Chived Potatoes

3 cups canned low-salt chicken broth
1 1/2 pounds small red-skinned potatoes, rinsed
2 bay leaves
1/4 cup dry white wine
1/2 cup chopped fresh chives or green onions

Combine broth, potatoes and bay leaves in heavy large saucepan. Bring to boil. Reduce heat, cover partially and simmer until potatoes are tender, about 15 minutes. Using slotted spoon, transfer potatoes to large bowl. Add wine to broth and boil until reduced to 1/3 cup, about 12 minutes. Discard bay leaves. Return potatoes to pot. (Can be prepared 1 day ahead. Cover and refrigerate.) Stir potatoes over medium heat until heated through, about 4 minutes. Stir in chives. Season to taste with pepper. Transfer to bowl and serve.

Tri-colored Shrimp Plate

Tri-colored Shrimp Plate

2 red bell peppers
2 yellow bell peppers
24 jumbo shrimp, peeled and deveined (about 1-1/2 pounds)
1 T. Lemon Grass Oil, divided
1 tsp. crushed red pepper
2 garlic cloves, minced
Cooking spray
1-1/2 (10-ounce) bags fresh spinach

Note: You can substitute olive oil with 1/2 tsp. lemon zest for the lemon grass oil. Preheat broiler. Cut bell peppers in half lengthwise, discarding the seeds and membranes. Place the pepper halves, skin sides up, on a foil-lined baking sheet, and flatten with hand. Broil 15 minutes or until blackened. Place in a large zip-top plastic bag; seal. Let stand 15 minutes. Peel and cut into 1/2-inch strips. Combine the shrimp, 2 tsp. Lemon Grass Oil, crushed red pepper, and minced garlic in a large zip-top plastic bag; seal and marinate in refrigerator 30 minutes. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add the shrimp mixture, and sauté for 1-1/2 minutes on each side. Remove shrimp from skillet. Heat 1 tsp. Lemon Grass Oil in skillet, and add spinach. Cook spinach 1 minute or until spinach wilts, stirring frequently. Place spinach in center of each of 4 plates, and top evenly with bell peppers and shrimp.

Yield: 4 servings

Calories: 213
Fat: 6.5g
Fiber: 5.6g

Barley Bake with Tomatoes and Mushrooms

Barley Bake with Tomatoes and Mushrooms

2 C. Sliced mushrooms
1 lg. Onion, chopped
1 lg. Carrot, chopped
1 Stalk celery, chopped
1 C. Barley
1 C. boiling water
3 lg. Tomatoes, peeled and chopped
1/4 C. Dry white wine
2 T. Tomato paste
1 tsp. Dried thyme
1/4 tsp. Freshly ground black pepper
Garnish: Chopped fresh Parsley

In a large nonstick skillet, heat some stock or water over medium-high heat; cook mushrooms, onion, carrot and celery for 10 minutes or until softened. Rinse barley under cold running water, drain. In bowl, combine barley, water, tomatoes, wine, tomato paste, seasonings and onion mixture; stir well. Turn into 8-cup casserole and bake in 350F oven for about 1 hour or until barley is tender. Serve sprinkled with parsley.

Tuna Cakes with Citrus Mayonnaise

Tuna Cakes with Citrus Mayonnaise

Mayonnaise:
2 T. fat-free mayonnaise
1 T. fat-free milk
1/2 tsp. grated lime rind
1 T. fresh lime juice
1/8 tsp. ground cumin

Tuna cakes:
3/4 pound tuna steaks, finely chopped
3/4 cup finely chopped red bell pepper
1 T. chopped fresh or 1 tsp. dried mint
1 T. chopped fresh cilantro
1 T. dry breadcrumbs
1 T. finely chopped onion
1 T. fat-free mayonnaise
1 tsp. lemon juice
1/8 tsp. salt
2 T. dry breadcrumbs
1 tsp. olive oil
Cooking spray

To prepare mayonnaise, combine first 5 ingredients in a small bowl. Cover and chill. To prepare tuna cakes, combine tuna and next 8 ingredients (tuna through salt) in a bowl; stir until well-blended. Divide tuna mixture into 4 equal portions; shape each into a 1/2-inch-thick patty. Dredge patties in 2 T. breadcrumbs. Heat oil in a nonstick skillet coated with cooking spray over medium-high heat until hot. Add patties, and cook 3 minutes on each side or un-til browned. Serve with mayonnaise.

Yield: 2 servings
Serving size: 2 tuna cakes and 2 T. mayonnaise

Calories: 345
Fat: 11.7g
Fiber: 1.3g

Chicken With Carbonara Sauce

Chicken With Carbonara Sauce

2 tsp. margarine
2 tsp. olive or vegetable oil
4 thin chicken cutlets (1/4 lb. each)
1 tsp. onion powder
1/2 C. evaporated skimmed milk
1/4 C. half & half
6 large pitted black olives
2 T. grated parmesan cheese
2 slices crisp fried bacon
2 dashes white pepper

In a 10″ nonstick skillet, combine margarine and oil and heat until melted. Add chicken and cook over medium heat, turning once, until cooked through and lightly browned, 2-3 minutes per side. Transfer to a plate ans set aside. In the same skillet, cook milk, onion powder, half and half, and juices from chicken until small bubbles appear. Stir in remaining ingredients and cook until cheese melts and mixture thickens, 1-2 minutes. Return chicken to skillet and cook until chicken is heated through 1-2 minutes longer.

Yield: 4 servings
Calories: 261
Fat: 11g
Fiber: 1g

Pineapple Bread

Pineapple Bread

3/4 C. Flour
3/4 C. Wheat Flour
1/2 C. Oat Bran
1/2 C. Brown Sugar
2 tsp. Baking Powder
1/2 tsp. Cinnamon
1/2 tsp. Salt
1/2 tsp. Baking Soda
8oz. Can Pineapple, crushed
2 Eggs
1/4 C. Unsweetened Applesauce

Pre-heat oven to 350 degrees. Spray 8” x 8” pan with non-stick cooking spray. Blend dry ingredients. Mix remaining ingredients in separate bowl. Stir into flour mixture just until flour is moistened. Pour into pan. Bake 40-45 minutes, or until it passes the toothpick test.

Tuna Steaks Glazed with Ginger, Lime, & Soy

Tuna Steaks Glazed with Ginger, Lime, & Soy

4 tuna steaks, 1 inch thick
2 T. lime juice
11/2 T. soy sauce
2 garlic cloves, crushed
2 tsp. ginger, grated
11/2 tsp. Chicken Broth
1 tsp chili pepper, minced
1 package Splenda

Whisk ingredients in a small bowl. Pour marinade over fish and turn to coat. Cover and let marinate for 30 minutes at room temperature or 1 hour in the fridge. Turn the fish over once or twice and spoon the marinade over it. Preheat broiler, and broil the fish 4 inches from the heat until glazed and golden, basting a couple of times with the marinade, about 3 minutes. Carefully turn the fish, broil until glazed and just cooked. Transfer to a plate and spoon the juice over the top.

Ham & Cheese Cornbread Sticks

Ham & Cheese Cornbread Sticks

1 1/2 oz. (1/4 C.) uncooked yellow corn meal
3 T. all purpose flour
1 T. sugar
1 tsp. double-acting baking powder
3 egg whites
1/8 tsp. cream of tartar
2 T. vegetable oil
5 oz. Cheddar cheese, shredded and divided
2 T. plain, low fat yogurt
1 T. pickle relish
1 tsp. mustard
6 oz. thinly sliced boiled ham

Preheat oven to 400 degrees. Line 15 x 10 1/2 x 1 inch corn stick jelly roll pan with wax paper. Spray paper with nonstick cooking spray, set aside. In bowl combine corn meal, flour, sugar and baking powder; set aside. With mixer on medium speed, in large bowl beat egg whites with cream of tartar until stiff but not dry. Alternately fold in cornmeal mixture and oil; fold in 2 oz. cheese. Spread batter evenly in prepared pan and bake 5 to 6 minutes or until top springs back to touch do not over bake. Remove from oven and turn bread onto towel. Remove and discard wax paper. Starting at wide end, roll bread with towel. Set in wire rack and let cool for 5 minutes. In small mixing bowl combine yogurt, relish and mustard; set aside. Unroll and remove towel and top with ham slices. Spread yogurt mixture over ham and sprinkle with remaining 3 oz. of cheese. Reroll bread; place seam side down in non-stick jelly roll pan and bake at 400 degrees until cheese is melted about 5 minutes.

Yield: 12 slices
Serving Size: 2 slices

Calories: 240
Fat: 14g
Fiber: 0g

Breakfast Couscous

Breakfast Couscous

2 1/4 C. Water
1/4 C. Sugar
2 T. Fresh orange juice
1 T. Butter or margarine
10 oz. Quick-cooking couscous
1/4 C. Golden Raisins (or Currants)
2 T. Grated orange rind
1 tsp. Ground cinnamon
Pinch of Salt
2 navel Oranges, sectioned and chopped
10 pitted Dates, chopped
Garnish: Orange sections

Bring 2 1/4 C. water and sugar to a boil in a saucepan, stirring constantly; boil gently 10 minutes or until slightly thickened. Stir in orange juice. Remove from heat, and stir in butter. Combine couscous and next 4 ingredients in a large bowl; stir in hot sugar syrup. Let stand 20 minutes, stirring occasionally. Stir in chopped orange and dates. Serve warm or cold. Garnish, if desired.

Yield: 8 servings
Calories: 232
Fat: 1.8g
Fiber: 1.2g

Tuna Steaks in Lemon Sauce

Tuna Steaks in Lemon Sauce

4 (6-oz.) tuna steaks (about 1 inch thick)
2 tsp. dried oregano, divided
1/2 tsp. kosher salt
4 garlic cloves, peeled and quartered
Cooking spray
1/2 C. fresh lemon juice (about 4 lemons)
1 T. extra-virgin olive oil
1/8 tsp. freshly ground black pepper

Sprinkle fish with 1 tsp. oregano and salt. Marinate in refrigerator 2 hours, turning occasionally. Prepare grill or broiler. Cut 2 slits into each steak. Insert 2 garlic quarters into each slit. Place fish on a grill rack or broiler pan coated with cooking spray; cook 4 minutes on each side until fish is medium-rare or until desired degree of doneness. Combine 1 tsp. oregano and juice in a medium bowl. Dip grilled fish into juice mixture; place on plate. Add oil to remaining juice mixture; stir well with a whisk. Spoon juice mixture over fish; sprinkle with pepper.

Yield: 4 servings
Serving size: 1 tuna steak and 2 1/2 T. sauce

Calories: 283
Fat: 11.7g

Stir Fried Carrots And Potatoes

Stir Fried Carrots And Potatoes

1 T. Olive Oil
4 carrots (about 1/2 lb.), peeled and cut into matchstick strips
1/2 C. water
1 potato; peeled and cut into matchstick strips
1/8 tsp. black pepper
1 T. snipped fresh chives

In a 10″ nonstick skillet, heat the corn oil over moderately high heat for 1 minute. Add the carrots and cook, stirring, for 1 minute. Stir in 1/4 C. of water and steam, covered, over moderate heat, shaking the pan occasionally, for 3 minutes or until the liquid has evaporated. Add the potato and the remaining water and steam, covered, for 3 minutes
or until the water has evaporated and the vegetables are just tender. Season with pepper and sprinkle with chives.

Yield: 4 servings
Calories: 86
Fat: 4g
Fiber: 2g

Eggs Benedict, Guacamole Style

Eggs Benedict, Guacamole Style

4 whole wheat English muffins
8 slices Canadian Bacon
8 Eggs

Guacamole Hollandaise:

1 Avocado
1/2 C. Light Mayonnaise
1 T. Lime Juice
Tabasco to taste

Guacamole Hollandaise: Mash avocados; whip in mayonnaise, lime juice, and
Tabasco with a wire whisk until smooth. Toast the English muffins. Lightly sauté Canadian bacon and top each muffin half with a slice. Poach eggs and top each slice of bacon with 1 egg. Dish Guacamole Hollandaise sauce over them. Garnish with black olive slices and pimento and serve.

Yield: 8 servings
Serving Size: 1 english muffin w/ ham & Egg and 1 T. sauce

Calories: 277
Fat: 17g
Fiber: 2.4