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

Tuna Steaks with Mustard Butter

Tuna Steaks with Mustard Butter

2 Tuna Steaks (about 1/4 lb. Each)
1 T. Soy Sauce
1 T. Rice Vinegar
1/8 tsp. Ground Ginger
1 T. Whipped and softened butter, divided
1/2 tsp. Dry Mustard

In non-reactive dish large enough for tuna in single layer arrange tuna. Combine soy sauce, vinegar and ginger and pour over tuna. Let stand five minutes, turn tuna over and let stand five minutes longer. Combine 2 tsp. butter and mustard, refrigerate until serving. In skillet melt remaining butter. Add tuna, reserving marinade and cook over medium-high heat until bottom of tuna is browned, about two minutes. Turn tuna over, drizzle with reserved marinade and cook another 2-3 minutes. Transfer tuna to plates, and top each with half the mustard butter.

Braised Red Cabbage With Cranberries

Braised Red Cabbage With Cranberries

Cooking spray
1 Medium Yellow onion, chopped
2 Cloves garlic, minced
1small head Red cabbage, sliced thin
1 C. Cranberries
1 T. Red wine vinegar
2 tsp. Honey
1/2 C. Orange juice
1 Medium Bay leaf
1/4 tsp. Ginger
1/8 tsp. cloves, Ground

In a heavy skillet, heat the cooking spray over moderate heat; add the onion and garlic and cook, uncovered, until soft-about 5 minutes. Mix in the cabbage, cover and cook until the cabbage is barely wilted-about 10 minutes. Add the cranberries, vinegar, honey, orange juice, bay leaf, ginger, and cloves; cover and continue cooking until almost all the liquid has evaporated and the cabbage has wilted-about 15 minutes. If the cabbage has wilted, but there is still considerable liquid left, remove the cover and raise the heat to high to boil down the liquid. Remove and discard the bay
leaf.

Yield: 4 servings
Calories: 94
Fat: 3g
FIber: 1g

Breakfast Bread Pudding with Berry Sauce

Breakfast Bread Pudding with Berry Sauce

8 slices cinnamon raisin bread, cubed
1 C. Egg Beaters
2 C. skim milk
1/4 C. sugar
1 tsp. vanilla extract
1/2 tsp. nutmeg
1/2 C. maple flavored sugar free syrup
2 T. margarine
1 C. strawberries, sliced
1/2 C. blueberries
1 tsp. lemon juice
1 tsp. fresh lemon peels

Place bread cubes into 8 (6-ounce) greased heatproof custard cups or ramekins. In large bowl, combine egg product, milk, sugar, vanilla extract and nutmeg. Divide and pour mixture over bread cubes. Place dishes in roasting pan filled with a 1-inch depth of hot water. Bake at 325 degrees F. for 35 to 45 minutes or until set. Let stand 5 minutes. In small saucepan, heat syrup and margarine until smooth. Stir in fruit, lemon juice and peel; heat through. Unmold puddings on individual serving plates; serve with berry sauce.

Tuscan-Style Grilled Tuna

Tuscan-Style Grilled Tuna

4 fresh tuna steaks, 8 oz. each, 1-inch thick
1 lemon, zested
3 sprigs fresh rosemary, about 2 T. leaves stripped from stem
Handful flat leaf parsley
3 cloves garlic, crushed
Black pepper or grill seasoning

Rinse and pat tuna steaks dry. Place zest on top of cutting board. Pile rosemary and parsley leaves on top of zest. Pile garlic and some black pepper or grill seasoning on top of herbs. Finely chop the garlic, herbs, and spices. Spray each side of the tuna steaks with a little non-stick coating. Rub herb and garlic mixture into fish, coating pieces evenly on each side. Let stand 10 minutes. Grill tuna steaks 6 minutes on each side or 4 minutes on each side, if you prefer pink tuna at the center. Cook steaks over: high setting on indoor electric grill, medium high heat on outdoor gas grill or, 6 inches from hot, prepared charcoal. Great with a salad and stuffed Portobellos.

Snow Peas with Carrots and Red Pepper

Snow Peas with Carrots and Red Pepper

Nonstick cooking spray
1 T. butter
2 medium carrots, cut into matchstick strips
1 medium red bell pepper, cleaned and cut into matchstick strips
3/4 lb. snow peas or sugar snap peas, trimmed, strings removed
1/4 tsp. lemon zest
1 tsp. lemon juice
1/8 tsp. pepper

Coat heavy skillet with cooking spray; add butter and melt over moderate heat. Add carrots and red pepper and cook, covered, for 3 minutes. Add snow peas, cover and cook 3 minute slonger or until vegetables are tender. Stir in zest, juice and pepper.

Yield: 4 servings
Calories: 83
Fat: 3g
Fiber: 2g

Berry Crepes with Orange Sauce

Berry Crepes with Orange Sauce

1 C. Fresh blueberries
1 C. Sliced strawberries
1 T. Sugar
1/2 C. Yogurt Cheese
1/4 C. Honey
3/4 C. Orange juice
8 Crepes (6 1/2″)

Combine blueberries, strawberries and sugar in small bowl; set aside. Prepare sauce, beat yogurt cheese and honey until well mixed and soft; slowly beat in orange juice. Spoon about 1/2 cup of berry filling in center of 1 crepe. Spoon about 1 T. sauce over berries. Roll up; place on serving plate. Repeat with remaining crepes. Pour remaining sauce over crepes.

Venetian Shrimp & Scallops

Venetian Shrimp & Scallops

1 lb. sea scallops
1/4 rice or oat flour, seasoned with Mrs. Dash or pepper
1 T. water or broth for sautéing
2 cloves garlic, chopped
1 large shallot, finely chopped
1/2 tsp red pepper flakes
1 C. white wine
1 C. low sodium broth
1 (14oz) can low or no sodium tomatoes, in juice
1/4 tsp saffron
1 lb large shrimp, peeled and deveined
12 leaves fresh basil (or use regular dried basil)
1 lemon zested

Lightly coat the scallops in flour, shake off excess. Brown scallops about 2 minutes on each side (you can use water or broth), then remove from pan. Add garlic, shallots, and red pepper flakes. Reduce heat a little and sauté about 2 minutes, stirring constantly. Add wine. Reduce wine 1 minute, then add stick, tomatoes, and saffron. When liquids come to a bubble, add shrimp and cook 2-3 minutes. Return scallops to pan and cook 2-3 minutes longer. Top with basil and lemon zest; serve over rice.

Marinated Broiled Peppers

Marinated Broiled Peppers

6 medium Bell Peppers, in colorful combonation
1 T. Olive Oil
1 T. Red Wine Vinegar
1 clove Garlic, crushed
1/2 tsp. dried Oregano
1/4 tsp. Black Pepper

Preheat the broiler. Place peppers on the broiler rack and broil about 6 inches from heat, turning three times, until the skins are charred and blistered all over, 5-8 minutes. Transfer peppers to a papper bag and let steam until cool enough to handle. Temove stems, seeds, and skins of the peppers over a bowl to catch the juices. Cut peppers into 1/1″ strips and place in serving dish. To juices in bowl add remaining ingredients and mix well. Pour over peppers and allow to sit at room temperature an hour before serving.

Yield: 4 servings
Calories: 79
Fat: 4g
Fiber: 2g

Banana Pancakes

Banana Pancakes

2/3 C. Unbleached flour
1 1/3 C. Skim Milk
1/2 C. Whole-wheat flour
2 T. Olive Oil
2 tsp. Baking powder
1 medium Ripe banana, finely chopped
1/4 tsp. Salt

Combine flours, baking powder and salt in a mixing bowl. Mix together milk and oil and stir into dry mixture just enough to moisten all ingredients, then fold in banana. Spoon onto a hot, well greased griddle. Turn each pancake only once. Makes 10 to 12.

Veracruz Fish

Veracruz Fish

4 (6-ounce) red snapper or tilapia fillets
Cooking spray
1/2 tsp. ground cumin
1/4 tsp. salt
1/4 tsp. ground red pepper
1/4 C. chopped fresh cilantro
1/4 C. chopped pitted green olives
1/4 C. bottled salsa
1 (16-ounce) can pinto beans, drained
1 (14.5-ounce) can diced tomatoes, drained
4 lime wedges (optional)

Prepare grill or broiler. Coat both sides of fish with cooking spray. Sprinkle fish with cumin, salt, and pepper. Place fish on grill rack or broiler pan coated with cooking spray; cook for 5 minutes on each side or until fish flakes easily when tested with a fork. Combine cilantro and remaining ingredients except lime. Serve fish with the salsa mixture and lime wedges, if desired.

Yyield: 4 servings
Serving size: 1 fish fillet, 1/2 C. salsa, and 1 lime wedge)

Calories: 202
Fat: 3.2g
Fiber: 5.2g

Dilled Shrimp and Feta Cheese Salad

Dilled Shrimp and Feta Cheese Salad

1 lb. lg. shrimp
3 green onions, including tops
1/2 med. cucumber
1 (4 oz.) jar pimento
2 T. snipped fresh dill or minced parsley
1/4C. rinsed and crumbled feta cheese (1 oz.)
2 T. lemon juice
2 T. olive oil
1 T. white wine vinegar
1 tsp. Dijon-style mustard or spicy brown mustard
1 clove garlic, minced
1/2 tsp. black pepper

Shell and devein shrimp. Slice onions thin. Peel, seed, and chop cucumber. Drain pimentos and pat dry. Bring 1 quart unsalted water to boil. Add shrimp and cook, stirring until just firm, about 2 minutes. Drain, rinse under cold running water, and drain again. Place shrimp in large bowl and add green onions, cucumber, pimentos, dill, and cheese. In small bowl whisk together lemon juice, olive oil, vinegar, mustard, garlic and pepper. Pour over the shrimp mixture and toss gently to mix.

Yield: 4 servings
Calories: 193
Fat: 10g
Fiber: 0g

Applesauce Bread

Applesauce Bread

2 C. All-purpose flour
1/2 tsp. Baking powder
1 tsp. Baking soda
1/2 tsp. Cinnamon
1/4 tsp. Nutmeg
1/4 tsp. Salt
1 C. unsweetened Applesauce
1/2 C. Sugar
1/3 C. Vegetable oil
1/2 C. Egg Beaters
1/4 C. Skim Milk
1/2 C. Chopped walnuts

Combine flour, baking powder, baking soda, cinnamon, nutmeg, and salt in a bowl. In a separate bowl, combine applesauce, sugar, oil, egg beaters, and milk. Stir in dry ingredients and beat well. Fold in walnuts. Pour batter into a greased and floured loaf pan. Bake at 350 degrees for 1 hour or until firm on top.

Harvest Supper

Harvest Supper

1 1/3 pounds (4 medium) potatoes, sliced 1/3 inch thick
1 pound boned and skinned chicken breasts, cut into 1/2-inch strips
2 T. vegetable oil
1 red apple, cored and cut into 1/3-inch wedges
1/3 cup sliced green onions
1 T. cider vinegar
1 T. honey
1 T. prepared yellow mustard
Salt and pepper, to taste

Place potatoes in shallow 1 1/2- to 2-quart microwave-safe dish. Cover with plastic wrap, venting one corner. Microwave on HIGH 8 to 10 minutes until just tender. While potatoes cook, in 12-inch skillet over high heat toss and brown chicken in oil 3 minutes. Add apple; toss 2 minutes. Add potatoes; toss about 5 minutes until potatoes are lightly browned. In small bowl mix vinegar, honey and mustard. Drizzle over contents of skillet. Add green onions. Toss 2 minutes. Season with salt and pepper.

Apple Cider Pancakes

Apple Cider Pancakes

1/4 C. Old Fashioned Oats
1 C. reduced fat Bisquick
3/4 C. Apple Cider

With wire whisk blend all ingredients until smooth. Pour just under 1/4 C. of batter on medium hot griddle sprayed with non-stick cooking spray. Cook about 1 to 1 1/2 minutes a side, or until golden.

Mint & Ginger Chicken

Mint & Ginger Chicken

1 1/2 pounds boneless chicken breasts, cut in 1/2-inch cubes
2 T. flour
2 T. fish sauce
2 T. dark soy sauce, divided
1 piece fresh ginger root, peeled, 1 1/2 inches long
2 chili peppers, chopped
1 T. vinegar
1 T. sugar
1 lime, peel grated, juiced
3 C. nappa cabbage, chopped
4 green onions, chopped
1/4 C. mint, chopped fresh

In medium bowl place chicken. Sprinkle with flour, turning to coat. Add fish sauce and 1 T. of the soy sauce; set aside. Place ginger in blender or food processor and mince, about 30 seconds; add chilies, remaining 1 T. soy sauce, vinegar, sugar and 1/2 tsp. grated lime peel. Blend or process for about 1 minute; set aside. Into heated wok or Dutch oven over high heat, pour oil. Add chicken, onion and cabbage, stir frying about 4 minutes until chicken turns white. Pour ginger sauce mixture over chicken and continue to stir fry over high temperature until sauce thickens, about 2 minutes. Sprinkle with lime juice and top with mint.

Julienne of Vegetable Soup

Julienne of Vegetable Soup

2 T. Butter
1 Onion, finely chopped
3 Carrots, pared and cut into fine julienne
1/2 Turnip, pared and cut into fine julienne
5 C. Beef Stock
1 tsp. chopped Parsley
Salt and Pepper

Heat butter in saucepan over low heat. Add onion and cover; cook 5 minutes. Add carrots and turnips; mix well and season. Cover and continue cooking 10 minutes. Pour in beef stock, mix well and simmer soup 5-6 minutes. Sprinkle with parsley and serve.

Yield: 4 servings
Calories: 114
Fat: 6g
Fiber: 2.7g

Slowcooker Breakfast Cobbler

Slowcooker Breakfast Cobbler

4 medium-sized apples, peeled and sliced
1/4 cup honey
1 tsp. cinnamon
2 T. butter, melted
2 C. Kashi GoLean Crunch cereal

Place apples in slow cooker and mix in remaining ingredients. Cover and cook on low 7-9 hours (overnight) or on high 2-3 hours. Serve with milk.

Garlic-Citrus Grilled Chicken

Garlic-Citrus Grilled Chicken

2 lb. Chicken Breasts
2 tsp. Lemon Zest
2 tsp. Lime Zest
3/4 cup fresh Lemon Juice
3/4 cup fresh Lime Juice
1 1/2 T. Granulated Sugar
2 tsp. Garlic, minced
1/4 tsp. Cayenne Pepper
2 T. Olive Oil

In a small saucepan, whisk the lemon and lime zests and juices with the sugar, minced garlic, and cayenne pepper. Warm for about 5 minutes, until the sugar is dissolved. Whisk in the oil. Remove from the stove and let the marinade cool. Arrange the chicken breasts in a large dish in a single layer. Prick the meat in several places with a fork, and pour the marinade over the top. Let the chicken marinate, covered and chilled, for at least 3 hours, turning once. (You may opt to marinate the chicken overnight, if you prefer.) Using tongs, transfer the chicken to an oiled grill set about 5 inches away from hot coals on the grill. Baste the chicken with the marinade and turn the meat at least 3 times for the first 20 minutes, basting each time you turn. Turn the chicken over again and grill it for 10 to 20 minutes more, or until it is cooked through. Serve warm.

Cheesy Italian Bread

Cheesy Italian Bread

1 T. Olive Oil
2 cloves Garlic, crushed
3 Tomatoes, peeled and diced
1/2 T. Oregano
4 slices lightly toasted Italian Bread
3/4 C. grated Mozzarella Cheese
Salt and Pepper

Preheat oven to 375 degrees. Heat oil in frying pan over medium heat. Add garlic, tomatoes and oregano; season well with salt and pepper and cook 10 minutes. Arrange bread on cookie sheet and top with tomato mixture. Cover with cheese. Change oven setting to broil and cook bread until cheese is melted and bubbly. Season with freshly ground pepper, slice in half and serve.

Yield: 4 servings
Calories: 260
Fat: 12g
Fiber: 3.2g

Six Grain Crockpot Breakfast

Six Grain Crockpot Breakfast

2 1/2 T. Bulgur, uncooked (1 ounce)
2 1/2 T. brown rice, uncooked (1 ounce)
2 T. barley, uncooked (3/4 ounce)
2 T. millet, uncooked (3/4 ounce)
2 T. cornmeal, uncooked (3/4 ounce)
1/4 cup rolled oats (3/4 ounce)
3/4 cup plus 2 T. chopped dried mixed fruit (4 1/2 oz.)
1 1/2 tsp cinnamon
3 C. water
1 T. vanilla

Combine grains, dried fruit and cinnamon in crock pot. Mix well. Stir in water and vanilla. Cover and cook 6 to 8 hours on low setting. Stir before serving and add more water if desired. Note: any selection of grains will work — just keep it 1 cup grains to 3 C. water.

Fast & Fit Pita Pockets

Fast & Fit Pita Pockets

2 C. Diced Cooked turkey
3/4 C. Pitted Prunes, quartered
1/2 C. Sliced Celery
1/4 C. Sliced Green Onions
1/2 C. Plain Nonfat yogurt
1 T. Sweet-hot mustard
Salt and Pepper, to taste
Lettuce Leaves
3 pita breads (about 6 inches each), halved to make 6 pockets

In bowl combine all ingredients except salt, pepper, lettuce and pita pockets. Toss to mix thoroughly. Season with salt and pepper. Cover and refrigerate until chilled. Fill pita pockets with turkey mixture and lettuce leaves.

Seafood Spirals

Seafood Spirals

2 T. Butter
1 Shallot, chopped
1/2 lb. Mushroms, cleaned and sliced
1 T. chopped fresh Parsley
2 T. Flour
1 1/2 C. Hot Milk
4oz. can Crabmeat, well drained
4 C. cooked Spiral Noodles
Salt and Pepper

Melt butter in saucepan over medium heat. Add shallot, mushrooms and parsley; cook 3-4 minutes. Mix in flour until well incorporated. Cook 2 minutes over low heat. Season well and pour in milk; mix and continue cooking 8-10 minutes over low heat. Add crabmeat, mix well, and cook 2 minutes more. Taste and adjust seasonings; serve over hot noodles.

Yield: 4 servings
Calories: 362
Fat: 10g
Fiber: 3.3g

Overnight Oatmeal

Overnight Oatmeal

2 C. Skim milk
1/4 C. Brown Sugar Twin
1 T. melted Butter
1/4 tsp. Salt
1/2 tsp. Cinnamon
1 C. Rolled Oats, regular
1 C. Apple, chopped
1/2 C. raisins

Spray the inside of your crock pot with nonstick cooking spray. Put ingredients into crock pot & stir. Cover & cook on low overnight.

Chinese Roasted Chicken

Chinese Roasted Chicken

1 (4-pound) fresh or thawed whole roasting chicken
2 T. low sodium Soy Sauce
2 tsp. dry sherry
1 tsp. vegetable oil
1 large clove garlic, pressed
1/2 tsp. fennel seed, crushed
1/2 tsp. ground ginger
1/4 tsp. sugar
1/8 tsp. ground cloves

Pierce chicken thoroughly with fork; place, breast side up, in shallow, foil-lined roasting pan. Combine remaining 8 ingredients; brush cavity and skin thoroughly with mixture. Roast in 325-degree F oven 1 hour and 45 minutes, or until meat thermometer inserted into thigh registers 180 degrees F, brushing chicken occasionally with remaining sauce mixture during last 40 minutes of roasting time. Remove chicken from oven; let stand 10 minutes before carving.