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.

Lemony Poached Golden Apples

Lemony Poached Golden Apples

3 golden delicious apples, cored
11/2 C. apple juice
11/2 tsp. grated fresh lemon peels
1/8 tsp. ground ginger

Remove peel around top half of each apple. Combine remaining ingredients; bring to boil. Reduce heat and simmer, uncovered, 5 minutes. Place apples in hot juice. Cover and simmer about 15 minutes or until apples are tender but still hold their shape. Baste and rotate apples frequently. Remove apples with slotted spoon; halve each apple and place in individual serving dishes. Strain juice and return to pan. Boil until juice is reduced to 1 C.; serve warm over warm apples.

All White Casserole

All White Casserole

2 C. dry navy beans
1/2 tsp. ginger
1 C. chopped white onions
1/2 C. sour cream
1/4 tsp. pepper
1 1/2 tsp. salt
2 1/2 T. honey
1 C. boiling water

Cover beans in hot water; soak for 2 hours. Bring to boil in same water and add ginger. Simmer 1 hour, adding more water if necessary to keep beans covered. Drain. Turn beans into slow-cooker pot. Stir in onion, sour cream, pepper, salt, honey and boiling water. Cover and cook on low setting 6 hours (or bake in 350° oven 2 hours).

Asparagus-Mushroom Eggs

Asparagus-Mushroom Eggs

6 Egg Whites
1 T. Minced Chives
2 T. Cold Water
1/4 tsp. Pepper
1/4 C. Finely Chopped Asparagus or Broccoli
1/4 Finely Chopped Mushrooms
1/4 C. Finely Chopped Tomato
1/4 C. Minced Parsley

In bowl combine egg whites, chives, water and pepper, whisk just long enough to mix lightly. Add a fourth each of asparagus, and mushrooms to a medium hot skillet and cook, stirring, for one minute. Add 1/4 of the egg mixture (about 1/2 cup) and shake skillet over heat, stirring, for 30 seconds, then let the “omelet” cook undisturbed 30 seconds more, or until omelet sets. Remove from pan and fold onto plate. Cook three more omelets in the same way. Top each omelet with chopped tomato and sprinkle with parsley.

Sesame Flavored Chicken Fry

Sesame Flavored Chicken Fry

2 Whole Chicken Breasts, skinned and cut into 2″ pieces
1 T. Vegetable Oil
1 Zucchini, thinly sliced
1 large Carrot, pared and thinly sliced
1 Red Bell Pepper, cleaned and thinly sliced
3 Green Onions, cut itnto 2″ pieces
1 T. Soy Sauce
Flour
Salt and Pepper
free drops Sesame Oil

Dredge chicken pieces in flour. Heat vegetable oil in skillet over medium heat. Add chicken, cover and cook 3-4 minutes. Remove chicken from pan and set aside. Stir in zucchini and carrot; season well. Cover and cook 6 minutes over medium heat, stirring occasionally. Add red pepper, green onions, soy sauce and sesame oil. Retuen chicken to pan, cover and cook 3 minutes. Serve.

Yield: 4 servings
Calories: 231
Fat: 7g
Fiber: 2.8g

Banana Bread Waffle

Banana Bread Waffle

Banana Bread Waffles
1/2 C Oats
2 Egg Whites
1 tsp. Butter or vanilla or nut extract
2 heaping spoonfuls of Splenda
1 tsp. baking powder
2/3 Banana
3/4 C. Water

Place the oats in a blender and mix until it becomes a fine powder. Add the rest of the ingredients and blend till everything is well mixed and liquid. Pour onto hot waffle iron and cook till golden and done.

Poached Salmon Fillets

Poached Salmon Fillets

1 1/4 lb. salmon fillet
1 tsp. chopped chives
1/2 cup chopped celery
1 bay leaf
1/4 tsp. onion powder
1/2 tsp. salt
1/2 cup apple juice
1/2 cup water
1 T. lemon juice

Lay salmon in crockpot. Sprinkle chives, celery and bay leaf beside salmon. Stir remaining ingredients together in bowl. Pour over salmon. Cover and cook on Low for 3-4 hours or on High for 2 hours. Cook until salmon flakes with fork. Discard bay leaf.

Brandy Pear Pork Tenderloin

Brandy Pear Pork Tenderloin

2 (3/4- lb.) pork tenderloins
1/2 C. brandy
2/3 C. finely chopped fresh pear
2 T. finely chopped almonds, toasted
2 T. raisins, chopped
1 T. cider vinegar
2 tsp. chopped crystallized ginger
1 vegetable cooking spray
12 fresh pear slices (optional)

Trim fat from pork. Cut pork lengthwise to within 1/2 inch of outer edge of each tenderloin. Place in a shallow dish; pour brandy over tenderloins, and turn to coat. Cover and marinate in refrigerator at least 2 hours, turning occasionally. Remove tenderloins from marinade. Place in a small saucepan; bring to a boil. Reduce heat and simmer 5 minutes. Combine chopped pear and next 4 ingredients; stir well. Spread half of mixture in center of each tenderloin to within 1/2 inch of sides. Bring sides of meat together, and secure at 2-inch intervals with string. Place tenderloins on a rack in a roasting pan coated with cooking spray. If desired, insert meat thermometer into thickest part of tenderloin. Bake uncovered at 375 degrees for 45 minutes or until meat thermometer registers 160 degrees, basting frequently with marinade. Let stand 10 minutes; slice into 18 pieces and arrange on a large serving platter. If desired, garnish with pear slices.

Yield: 6 servings
Calories: 179
Fat 5.3g
Fiber 1.3g

Bruschetta with Zesty Yogurt Cheese

Bruschetta with Zesty Yogurt Cheese

1/4 C. Yogurt Cheese 1/2 T. Finely Chopped Walnuts
2 Cloves Garlic
1 T. Fresh Mint, minced
1/4 tsp. Honey
Slice Italian bread
1 Plum Tomato, seeded & chopped
1/4 C. English Cucumber, peeled & chopped
1 Green Onion, chopped (White & 1” of green)

In a small bowl, combine yogurt cheese, walnuts, one minced garlic clove, mint, and honey. Mix well. Cover and refrigerate for up to 3 hours. Return to room temperature before serving. Grill or toast bread until golden. Rub with garlic. Cool slightly. Spread the yogurt mixture on the bread and cut the slice in half on the diagonal. Top each half with some of the tomato, some of the cucumber, and the scallion. Serve at once.

Crock Pot Sweet & Sour Chicken

Crock Pot Sweet & Sour Chicken

1 carrot, cut in pieces
1 green pepper, cut in pieces
1 onion, quartered
4 boneless chicken breasts
3 T. instant tapioca
8 oz. canned pineapple, chunks, undrained
2 T. candied ginger, or fresh
1/3 C. dark brown sugar, packed
1/3 C. red wine vinegar
1 T. soy sauce
1 tsp. instant chicken bouillon
1/2 tsp. garlic powder
1 green bell pepper, strips
10 cilantro leaves, fresh, (optional)

Remove all skin and any fat from chicken before cooking. Mince the ginger if using fresh ginger. Put vegetables in bottom of crockpot. Sprinkle tapioca over vegetables. Place chicken atop vegetables. Combine all other ingredients except rice in a small bowl. Pour over chicken. Cover crockpot and turn to low and cook for 8-10 hours.

Citrus Chicken with Roasted Corn Relish

Citrus Chicken with Roasted Corn Relish

4 (6-oz.) skinned chicken breast halves
2/3 C. fresh lime juice, divided
1/2 tsp. ground cumin
1/2 tsp. chili powder
1/4 tsp. salt
1/4 tsp. ground red pepper, divided
1 olive oil-flavored vegetable cooking spray
1 (16-oz.) package frozen corn with peppers and onions, thawed
2 tsp. chopped fresh cilantro
8 fresh cilantro sprigs (optional)

Place chicken in a heavy-duty, zip-top plastic bag. Reserve 1 T. lime juice; pour remaining juice over chicken. Seal bag; shake to coat chicken. Marinate in refrigerator 1 hour; turn bag occasionally. Combine cumin, chili powder, salt, and 1/8 tsp. red pepper in a small bowl. Remove chicken from marinade, discarding marinade. Sprinkle chicken with cumin mixture. Coat rack of a broiler pan with cooking spray. Place chicken, skinned sides down, on rack; broil 8 inches from heat (with electric oven door partially opened) 25 minutes. Turn chicken, and broil 15 additional minutes or until done. Set chicken aside, and keep warm. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add corn mixture and remaining 1/8 tsp. pepper; sauté until corn is lightly browned and tender. Spoon corn mixture onto individual serving plates; top with chicken. Drizzle with reserved 1 T. lime juice; sprinkle with chopped cilantro. Garnish with cilantro sprigs, if desired.

Yield: 4 servings
Calories: 237
Fat 4.1g
Fiber 1.5g

Curried Asparagus Omelet

Curried Asparagus Omelet

8 egg whites (or 1 C. egg substitute)
2 C. mushrooms, chopped
2 C. steam asparagus, 1-inch pieces
3/4 C. sliced green onions
3 cloves garlic, minced
1/4 C. white wine
1-1/2 tsp curry powder

In a medium non-stick sauce, sauté mushrooms and garlic in a little bit of water. As soon as the mushrooms start to release their liquid, add green onions and asparagus pieces, sauté about 2 minutes. Sprinkle curry powder over vegetables; stir well to distribute the curry throughout. Add wine and stir until wine comes to a boil. Remove from heat. Meanwhile beat the egg whites with a little water and pour into a 12″ nonstick pan (sprayed with a little cooking spray if necessary). Once the eggs have set partially, spoon the asaparagus mixture over one side. Fold the opposite side over the top of the asparagus, cover the pan and allow to cook until eggs are completely set. Serves 2-4

Crock Pot Chicken Teriyaki

Crock Pot Chicken Teriyaki

2 lb. boneless, skinless chicken breast
1 16-ounce package frozen broccoli, carrots and water chestnuts
2 T. quick-cooking tapioca
1 cup chicken broth
4 T. brown sugar
4 T. teriyaki sauce
2 T. dry mustard
1 1/2 tsp. grated orange peel
1 tsp. ground ginger

Rinse chicken and pat dry. Cut chicken into bite-sized pieces. Place frozen vegetables in slow cooker. Sprinkle with tapioca. Arrange chicken pieces on top of vegetables. In a small bowl, mix chicken broth, brown sugar, teriyaki sauce, mustard, orange peel and ginger. Pour sauce over chicken. Cover and cook on low for 4 to 6 hours or on high for 2 to 3 hours. Serve over hot cooked rice.

Fettuccine With Shrimp & Roasted Peppers

Fettuccine With Shrimp & Roasted Peppers

1 1/2 lbs jumbo shrimp, peeled
1 lb. fresh asparagus spears
1 T. olive oil
4 cloves garlic, pressed
1/3 C. fresh basil leaves, sliced into ribbons
1 (7.25-oz.) jar roasted red peppers, sliced
2 T. capers, drained
1 tsp. cornstarch
3/4 C. fat-free chicken broth
2 T. lemon juice
2 T. dry white wine
4 C. cooked fettuccine (cooked without salt and fat)
1/2 tsp. freshly ground pepper (optional)

Peel shrimp, and de-vein if desired, leaving tails intact. Snap off tough ends of asparagus; cut diagonally into 2-inch pieces. Steam 5 minutes or until crisp-tender. Place oil in a saucepan over medium heat. Add garlic; sauté until tender. Add shrimp; cook for 3 minutes or until pink. Remove shrimp. Add asparagus, basil, red peppers and capers to pan; heat thoroughly. Combine cornstarch and broth; add to pan. Cook, stirring occasionally, 5 minutes or until thickened. Stir in lemon juice and wine. Place pasta in a bowl. Add shrimp and vegetable mixture; toss. Sprinkle with freshly ground pepper, if desired.

Yield: 4 servings
Calories: 432
Fat 8.6g
Fiber 4.2g

Fluffy Cottage Cheese Blintzes

Fluffy Cottage Cheese Blintzes

Vegetable oil spray
2 T. egg substitute
1/2 cup nonfat or low-fat cottage cheese
1/3 cup fat-free milk
1/4 cup all-purpose flour
Whites of 3 large eggs, at room temperature

Lightly spray griddle with vegetable oil spray. In a medium mixing bowl, beat egg substitute and cottage cheese until almost smooth. Whisk in milk and flour. In a small mixing bowl, beat egg whites until they form soft peaks. Fold into batter. Let stand for 5 minutes. Preheat griddle over medium heat. Pour batter onto prepared griddle using 1/4-cup measure. (You should have 6 pancakes.) Cook until tops are bubbly and edges are golden brown, 1 to 2 minutes. Turn and cook other side for 1 to 2 minutes. (2 pancakes = 100 calories)

Artichoke & Olive Chicken

Artichoke & Olive Chicken

1 1/2 lb. chicken breast halves without skin
2 C. sliced mushrooms
15 oz. canned diced tomatoes
9 oz. frozen artichoke hearts
1 cup chicken broth
1 medium onion – chopped
1/2 cup pitted black olives – sliced
1/4 cup dry white wine
3 T. quick cooking tapioca
3 tsp. curry powder
3/4 tsp. dried thyme – crushed
1/4 tsp. salt
1/4 tsp. pepper

Rinse chicken; set aside. In crockpot, combine mushrooms, undrained tomatoes, frozen artichoke hearts, chicken broth, onion, olives, and wine. Stir in tapioca, curry powder, thyme, salt, and pepper. Add chicken; spoon some of the tomato mixture over the chicken. Cover: cook on low heat for 7 to 8 hours or on high heat for 3 1/2 to 4 hours. Serve over couscous, if desired.

Mini Beef Wellingtons

Mini Beef Wellingtons

8 small beef tenderloin steaks, cut 1 inch thick (about 4-oz. each)
4 T. olive oil
1 lb mushrooms, finely chopped
6 T. dry red wine
6 T. finely chopped green onions
1/2 tsp. dried thyme leaves, crushed
1 tsp. salt
1 tsp. pepper
12 phyllo dough sheets, defrosted
cooking spray

Heat oven to 425ºF. Heat oil in large non-stick skillet over medium heat until hot. Add mushrooms; cook and stir 5 minutes or until tender. Add wine; cook 2-3 minutes or until liquid is evaporated. Stir in green onions, thyme, 1/4 tsp. salt and 1/8 tsp. pepper. Remove from skillet; cool completely. Heat same skillet over medium heat until hot. Place steaks in skillet; cook 3 minutes turning once. (Steaks will be partially cooked. Do not overcook.) Season with salt and pepper, as desired. Create 2 stacks of 6 phyllo sheets on flat surface, spraying each sheet thoroughly with cooking spray. Cut stacked sheets lengthwise in half, then crosswise in half, making 8 equal stacks. Place about 2 T. mushroom mixture in center of each phyllo stack, spreading mixture to diameter of steaks. Place steaks on mushroom mixture. Bring all 4 corners of each philly stack together; twist tightly to close. Lightly spray each bundle with cooking spray; place on greased baking sheet. Immediately bake in 425ºF oven 9 to 10 minutes or until golden brown. Let sit for 5 minutes. Serve immediately

Yield: 8 servings
Calories: 328
Fat: 14g