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

Oat-Bran French Toast

Oat-Bran French Toast

2 cups nonfat milk
1/3 cup honey or maple syrup
4 egg whites or 1/2 cup egg substitute
1 cup oat bran or oat flake cereal
2 tsp. cinnamon
12 slices whole wheat bread

Combine milk, honey and egg whites and mix until blended. Combine oat bran and cinnamon in a separate bowl and mix well. (If Oat Bran Cereal pieces are too large, break up by placing in ziploc bag and pounding gently with a rolling pin.) Dip bread in the egg mixture and then dredge both sides in the oat bran mixture. Heat a large nonstick skillet over medium heat and cook until golden brown on both sides. Serve with syrup 2 slices, 275 calories fiber 7g

Tangy Pork Chops

Tangy Pork Chops

4 pork chops (1/2-inch thick)
1/2 tsp. salt (optional)
1/8 tsp. Pepper
2 medium onions, chopped
2 celery ribs, chopped
1 large green pepper, sliced
1 can (14-1/2 oz.) stewed tomatoes
1/2 cup ketchup
2 T. cider vinegar
2 T. brown sugar
2 T. Worcestershire sauce
1 T. lemon juice
1 beef bouillon cube
2 T. cornstarch
2 T. water
Hot cooked rice (optional)

Place chops in a slow cooker; sprinkle with salt, if desired, and pepper. Add the onions, celery, green pepper and tomatoes. Combine ketchup, vinegar, sugar, Worcestershire sauce, lemon juice, and bouillon; pour over vegetables. Cover and cook on low for 5-6 hours. Mix cornstarch and water until smooth; stir into liquid in slow cooker. Cover and cook on high for 30 minutes or until thickened. Serve over rice, if desired.

Turkey Cutlets with Roasted Peppers & Mozzarella

Turkey Cutlets with Roasted Peppers & Mozzarella

1 large red bell pepper, cut into 4 wedges
2 tsp. olive oil
4 (1/2-inch-thick) turkey breast cutlets (about 1 pound)
2 tsp. chopped fresh sage
1/2 tsp. salt
1/4 tsp. black pepper
1/2 cup (2 oz.) shredded part-skim mozzarella cheese
1/4 cup dry Marsala or Madeira
1/4 cup fat-free, less-sodium chicken broth
2 tsp. butter
Fresh sage leaves (optional)

Preheat broiler. Place bell pepper wedges, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 10 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 10 minutes; peel. Heat oil in a large nonstick skillet over medium heat. Sprinkle turkey with sage, salt, and pepper. Add turkey to pan; cook 2-1/2 minutes on each side or until browned. Top each cutlet with 1 bell pepper piece and 2 T. cheese. Add Marsala and broth to pan. Cover and cook 45 seconds or until cheese melts. Remove turkey from pan with a slotted spoon. Bring Marsala mixture to a boil; cook until reduced to 1/4 cup (about 1-1/2 minutes). Remove from heat; add butter, stirring with a whisk until well blended. Serve with turkey; garnish with sage leaves, if desired.

Yield: 4 servings
Serving size: 1 turkey cutlet and 1 T. sauce

CaloriesL 239
Fat: 8g
Fiber: 1g

Mushrooms a l’Orange

Mushrooms a l’Orange

2 T. Butter
1 T. Olive Oil
1 lb. Mushrooms, cleaned and sliced into thirds
2 T. Orange Zest
1 Shallot, finely chopped
2 cloves Garlic, crushed
1 T. fresh chopped Parsley
1 C. homemade Croutons
Salt and Pepper

Heat butter and oil in frying pan. When hot add mushrooms and season; cook two minutes on each side over high heat. Stir in orange rind, shallot and garlic. Continue cooking 2 – 3 minutes. Add parsley and croutons. Stir and cook over high heat two minutes more and serve at once.

Yield: 4 servings
Calories: 162
Fat: 10g
Fiber: 3.1g

Mushrooms a l’Orange

Mushrooms a l’Orange

2 T. Butter
1 T. Olive Oil
1 lb. Mushrooms, cleaned and sliced into thirds
2 T. Orange Zest
1 Shallot, finely chopped
2 cloves Garlic, crushed
1 T. fresh chopped Parsley
1 C. homemade Croutons
Salt and Pepper

Heat butter and oil in frying pan. When hot add mushrooms and season; cook two minutes on each side over high heat. Stir in orange rind, shallot and garlic. Continue cooking 2 – 3 minutes. Add parsley and croutons. Stir and cook over high heat two minutes more and serve at once.

Yield: 4 servings
Calories: 162
Fat: 10g
Fiber: 3.1g

Oatmeal Pumpkin Muffins

Oatmeal Pumpkin Muffins

1/2 cup ground oats
1/4 cup canned pumpkin
8 egg whites
2 tsp. pumpkin pie spice
1 1/2 T. Splenda
1/2 tsp baking powder
Dash of vanilla extract

Mix all ingredients well, bake in 350 degree oven for approx 20 to 25 minutes. This makes 4 large muffins, each muffin having 2 oz of protein and 1/2 cup carb. Store these in a zip lock bag after they have cooled and keep in fridge.

Salsa Chicken

Salsa Chicken

4 skinless, boneless chicken breast halves cut into 1 1/2 to 2 inch cubes or strips
1 T. fajita seasoning
1/4 tsp garlic powder or 1 fresh clove, chopped
1 C. Salsa
1 can drained and rinsed black beans
1/4 cup light sour cream
1 cup light or 50% less fat shredded cheddar cheese

Preheat oven to 350 degrees. Spray a large skillet with non-stick spray. Over medium low heat, cook chicken sprinkled with fajita seasonings and garlic powder until browned and cooked through. Transfer chicken to a large bowl. Add salsa, beans, salt and light sour cream. Transfer to a 2 quart baking dish. Sprinkle top with cheese. Bake for 30 minutes or until cheese is bubbly and lightly browned. Let cool for 5 minutes.

Spicy Sesame Crusted Chicken

Spicy Sesame Crusted Chicken

1 T. sugar
1 T. low-sodium soy sauce
1 T. chopped peeled fresh ginger
1 tsp. ground cinnamon
1 tsp. pepper
1/2 tsp. fennel seeds, crushed
1/4 tsp. salt
1 garlic clove, crushed
4 (4-ounce) skinned, boned chicken breast halves
2 T. all-purpose flour
1 large egg white, lightly beaten
2 T. sesame seeds
2 tsp. vegetable oil
2 T. water
1 T. fresh lemon juice
1 T. low-sodium soy sauce

Combine the first 8 ingredients in a large zip-top plastic bag, and add the chicken. Seal bag and marinate in refrigerator 8 hours. Remove chicken from bag; dredge in flour. Dip chicken in egg white; sprinkle with sesame seeds. Heat the oil in a large nonstick skillet over medium-high heat. Add chicken, and cook 4 minutes on each side or until done. Combine the water, lemon juice, and 1 T. soy sauce, and drizzle the mixture over chicken.

Yield: 4 servings
Serving size: 1 chicken breast half and 1 T. sauce

Calories: 211
Fat: 6g

Gingered Bok Choy & Eggplant

Gingered Bok Choy & Eggplant

2 small Italian Eggplants, unpeeled
2 T. Olive Oil
1 Onion, cut into 6 wedges
1 head Bok Choy, washed and sliced 1″ wide on angle
1/2 Red Bell Pepper, sliced
2 T. fresh chopped Ginger
1 1/2 C. Chicken Stock
1 T. Cornstarch
3 T. Cold Water
1 T. Soy Sauce
Salt and Pepper

Slice eggplants in half lengthwise; then cut into pieces about 1″ long. Heat oil in skillet over high heat. Add eggplants and onion; season well. Cook 3 – 4 mintes. Add bok Choy and red pepper; mix well. Sprinkle in ginger and season. Continue cooking 5 – 6 minutes over high heat. Pour in chicken stock, stir and bring to a boil. Mix cornstarch with water; incorporate into sauce. Sprinkle in soy sauce, mix and finish cooking 5 – 6 minutes over low heat.

Yield: 4 servings
Calories: 118
Fat: 6g
Fiber: 5.9g

Scrambled Eggs Benedict

Scrambled Eggs Benedict

4 thin slices Ham
1 C. Chicken Broth
3 T. Butter
2 T. Flour
1 T. Lemon Juice
1/8 tsp. + pinch Pepper
1 lg. Egg
4 Egg Whites
2 T. Skim Milk
2 whole wheat English Muffins, split
2 T. Minced Parsley

Preheat oven to 350 degrees. Wrap ham slices in foil and place in oven and heat for 10 minutes. In small saucepan, heat broth until it just starts to simmer. Meanwhile, melt 2 T. butter over medium heat in a separate saucepan. Add flour and cook, stirring constantly for 2 minutes. Whisk in hot chicken broth and lemon juice; bring to simmer and cook, stirring for 2 minutes or until sauce has thickened. Stir in 1/8 tsp. pepper. In small bowl, beat together egg, egg whites and skim milk with a pinch of pepper. Melt remaining butter in a skillet over low heat, add egg mixture, and cook, stirring often, for 4-5 minutes and eggs are set. While eggs are cooking toast muffins, top with a slice of ham. Place 1/4 of eggs on each muffin, spoon the sauce over all and sprinkle with parsley.

Cola Chicken

Cola Chicken

4 skinless, boneless chicken breasts
1 C. Heinz Salt-Free ketchup
12 oz Diet Soda

Layer chicken at the bottom of a skillet. Pour the ketchup and soda over the chicken. Bring to a boil, then reduce heat. Cook covered 30-45 minutes or until chicken is cooked through.

Slim Southern Style Chicken

Slim Southern Style Chicken

2 lbs chicken pieces, skinned
1 oz breadcrumbs
1/2 tsp. paprika
1/4 tsp. salt
1/4 tsp. thyme
1/4 tsp. marjoram
1/4 tsp. celery seed
Black pepper to taste

Mix all dry ingredients together in a large bowl. Brush chicken pieces with water to moisten. Dredge the chicken pieces with the mixture and arrange on a non-stick baking tray. Bake at 375 degrees for 45 minutes until crisp on the outside and cooked inside.

Tarator Sauce

Tarator Sauce

Tarator Sauce1 C. tahini
3/4 C. lemon juice
2 T. water
2 cloves garlic, crushed
1/2 tsp. salt
1/2 tsp. parsley, finely chopped
dash of cumin

In a food processor, combine tahini, garlic, lemon juice, salt, and cumin together. Mix well and add water as you are combining the ingredients. Remove from processor and scoop into a small bowl.

Tarator sauce is perfect for meats, falafel, and even better on pita sandwiches like shawarma. It is a universal sauce and can be used on veggies, seafood, beef, chicken, and lamb.

Beth Anne’s Ravioli Soup

Beth Anne’s Ravioli Soup

from Beth Anne

1 large can diced tomatoes, undrained
4 vegetable bullion cubes
4 c. water
1 tsp. Italian seasoning
1 small can tomatoe paste
1 c. sliced zucchini
2 cloves fresh garlic, chopped
1/4 tsp. ground pepper
1 package of small sized frozen cheese raviloi

In large saucepan or dutch oven, combine the tomatoes, bullion cubes, water, and Italian seasoning, and bring to a boil. Cover, reduce heat, and simmer for 10 minutes. Add zucchini, simmer for another 10 minutes. Add ravioli, bring to a boil. Cover, reduce heat, and simmer for 10 minutes or until pasta is fully “expanded”.

To figure out the points for this recipie: Everything is free except the ravioli. What I do is figure out how many points are in the entire bag of raviolis, and then divide it by how many servings I end up with. I will serve the soup into the 24 oz. size gladware containers. I usually get 5-6 containers worth. You can freeze this, or store in the fridge for up to 2 weeks.

I would assume you figure out the calories the same way, but I don’t know if you girls count calories for vegetables!

Roasted Pepper Chicken Casserole

Roasted Pepper Chicken Casserole

3 Red Peppers
2 Onions
3 Garlic
1 T. Oil
Pinch Cayenne pepper
2 T. Tomato paste
3/4 C. Dry white wine or chicken stock
4 Boneless skinless Chicken breasts
Ffreshly ground pepper
Chopped chives
Parmesan cheese

Cut the peppers in half vertically. Remove the seeds and grill on oven tray until the skins blister. Remove from oven, cool and remove the skins. Crush and peel the garlic. Heat oil in a frying pan and sauté onion and garlic until onion is clear. Place roasted peppers, onion, garlic, cayenne pepper and tomato paste in a blender or food processor and puree. Pour in the wine and pulse to blend. Place chicken in a shallow casserole dish. Pour over pepper mixture. Cover and cook at 180C.for 20 – 25 minutes or until chicken is cooked. Season with pepper. Garnish with shaved parmesan cheese and chives.

Spanish Omelet

Spanish Omelet

3 egg whites
1 tsp. olive oil
Diced cooked Potato
1/2 clove of garlic, crushed
1/2 small onion, sliced
1 tomato, chopped

Heat the oil in a small omelet pan and cook the garlic, potatoes and onion until softened and golden, taking care not to let them go too brown. Add the tomato and eggs to the pan and cook until the eggs are set. Serve immediately.

Sesame Chicken Nuggets

Sesame Chicken Nuggets

2 T. sesame seeds
1 T. Worcestershire Sauce
1 T. water
1 tsp. sugar
1 tsp. chili powder
1/4 tsp. garlic powder
1 pound fresh boneless, skinless chicken breasts, cut in 1-inch cubes

In a small bowl, combine sesame seeds, Worcestershire sauce, water, sugar, chili powder and garlic powder. Add chicken to sauce; toss to coat evenly. Spread out on a broiling pan and broil for 10 minutes, turning once to brown both sides.

Mexican Shrimp Dish

Mexican Shrimp Dish

1 1/2 lb. Jumbo Shrimp
1 T. Oil
1 Red Pepper, cut into strips
2 Green Onions, sliced
1 tsp. chopped jalapeño Pepper
1 C. Salsa
1/2 C. refried Beans
1/2 C. hot Chicken Stock
Salt and Pepper

Shell and devein shrimp. Heat oil in skillet over medium high heat. Add shrimp and cook 2 minutes. Add bell pepper, onions and jalapeño; continue cooking 3 minutes. Remove shrimp and set aside. Add salsa and refried beans to skillet; miix well and pour in chicken stock. Cook 5 minutes. Return shrimp to skillet and heat through, about 1 minute.

Yield: 4 servings
Calories: 198
Fat: 6g
Fiber: 1.6g

Whole Wheat Pancakes

Whole Wheat Pancakes

2 cups whole wheat flour
2 cups skim milk
1/3 cup egg substitute
1/4 cup applesauce
2 T. sugar
2 tsp. baking powder
1 tsp. baking soda
1/2 tsp. salt

Combine all ingredients and mix well. Heat a large nonstick skillet over medium-low heat until hot. Pour batter on skillet 1/4 cup at a time making sure edges don’t touch. Cook until golden brown and bubbles appear on top of the pancakes. Flip and continue cooking until other side is golden brown.

Yield: 32 pancakes
Serving Size: 4 pancakes

Calories: 158
Fiber: 4g

Orange BBQ Chicken

Orange BBQ Chicken

1 1/2 pounds fresh boneless, skinless chicken thigh cutlets
1 can (8-oz.) tomato sauce
3 T. Orange Marmalade
1 T. minced dried onion
1 tsp. vinegar
1 tsp. Worcestershire Sauce
1/4 tsp. garlic powder
1/8 tsp. hot pepper sauce
1/8 tsp. salt
1/8 tsp. ground black pepper

Preheat oven to 350°F. Spray a 7×11-inch baking pan with nonstick cooking spray. Place chicken in prepared pan; set aside. In a small bowl combine tomato sauce, marmalade, onion flakes, vinegar, Worcestershire sauce, garlic powder, hot sauce, salt and pepper. Spread half of the sauce over chicken. Bake chicken, uncovered, for 1 hour, basting with sauce several times. Heat remaining sauce and serve with chicken.

Florentine FIsh Pinwheels

Florentine FIsh Pinwheels

3 C. fresh spinach leaves, chopped
1 egg, beaten
1/4 C. soft breadcrumbs
1/4 tsp. dried whole thyme
Dash of pepper
4 flounder fillets (1 lb.)
1 1/2 tsp. cornstarch
2 T. water
1 (6-oz.) can vegetable cocktail juice
Fresh parsley sprigs

Place spinach in a vegetable steamer. Place over boiling water, and steam just until wilted; drain well, and chop. Combine spinach, egg, breadcrumbs, thyme, and pepper in a small bowl; set aside. Rinse fillets with cold water, and pat dry. Spoon one-fourth of mixture in center of each fillet; roll up jellyroll fashion, beginning at narrow end, and place seam side down in an 8-inch square baking dish. Cover and bake at 375 degrees for 15 to 20 minutes. Transfer rolls to a serving platter, and keep warm. Combine cornstarch and water in a small saucepan, stirring until smooth. Stir in cocktail juice. Cook over medium heat until thickened and bubbly. Pour sauce over fish rolls. Garnish with fresh parsley, and serve immediately.

Yield: 4 servings
Calories: 150
Fat: 3g
Fiber: 1g

Zucchini Bread

Zucchini Bread

2 1/2 C. Oatmeal (ground into coarse flour in blender or food processor)
1 tsp. Baking Powder
10 Egg Whites
1 tsp. Vanilla
1 tsp. Cinnamon
1/2 C. Grated carrots
1 C. Grated Zucchini
To taste: Mrs. Dash Seasoning Blend

Mix all the ingredients together; add a splash of water if necessary. Make in (three) mini loaf pans. Bake at 350 for 30 minutes or until firm in the center.

Moroccan Chicken Tagine

Moroccan Chicken Tagine

5 tsp. cumin seeds
5 tsp. coriander seeds
2-1/2 tsp. whole allspice
5 tsp. ground nutmeg
2-1/2 tsp. ground ginger
1-1/4 tsp. ground red pepper
1-1/4 tsp. ground cinnamon
1 tsp. olive oil
8 cups vertically sliced onion (about 2 pounds)
1/2 tsp. salt
1-1/2 tsp. sugar
1/2 tsp. black pepper
1 (10-1/2-ounce) can low-salt chicken broth
1/4 cup raisins
4 chicken thighs (about 2 pounds), skinned
1 (15-1/2-ounce) can chickpeas (garbanzo beans), drained
4 cups hot cooked couscous

Place first 3 ingredients in a spice or coffee grinder; process until finely ground. Combine cumin mixture, nutmeg, ginger, red pepper, and cinnamon; set aside.Heat oil in a Dutch oven over medium heat. Add onion and salt; cover and cook 10 minutes. Add 1 tsp. cumin mixture, sugar, and black pepper; cover and cook 15 minutes.Preheat oven to 375°. Add broth, and cook, uncovered, 30 minutes. Add raisins, chicken, and chickpeas; cover and bake chicken mixture at 375° for 30 minutes. Serve with couscous.

Yield: 4 servings
Serving size: 1 chicken thigh, about 2/3 cup onion mixture, and 1 cup couscous

Calories: 543
Fat: 7.6 g
Fiber: 10 g

Puffy Chile Relleno Casserole

Puffy Chile Relleno Casserole

3 (7oz) cans Whole Green Chiles
8 6″ Flour Tortillas, cut into 1″ strips
1 lb. grated low fat Cheese (cheddar or mozzarella or jack)
3 C. Egg Substitute
3/4 C. Skim Milk
1/2 tsp. Pepper
1/2 tsp. Cumin
1/2 tsp. Garlic Powder
1 tsp. Paprika
Salsa, on side

Preheat oven to 350 degrees. Drain chiles and remove seeds. Spray 9×13 pan with nonstick coating. Lay half chiles in pan and top with half the tortilla strips and half the cheese. Repeat layers. Beat egg substitute, milk, pepper, cumin and garlic powder. Pour over casserole and sprinkle with paprika. Bake uncovered for 40 minutes or until puffy and set in the center. Let stand 10 minutes before serving. Serve with salsa on the side

Yield: 8 servings
Calories: 295
Fat: 11g
Fiber: 1.4g