Bean Enchiladas

Bean Enchiladas

1/4 pound dried pinto beans
8 C. water
2 cloves garlic, minced
1 bay leaf
1/8 tsp. salt
1/2 C. water
2 tsp. chili powder
1/4 tsp. pepper
12 corn tortillas
1 C. shredded reduced-fat cheddar cheese
1/4 C. nonfat sour cream
1/4 C. green onion, chopped
Spicy Tomato Sauce:
2 (8 ounce) cans no-salt added tomato sauce
1 (4 ounce) can chopped green chilies, undrained
3/4 C. green onions, chopped
2 tsp. chili powder
1 tsp. ground cumin
1/4 tsp. dried oregano
1 clove garlic, minced

Sort and wash beans then place in a large pot and add water until there is 2 inches of water covering beans. Let beans soak for 8 hours or overnight. Drain and return beans to the pot. Add 8 C. water, minced garlic, bay leaf and salt and heat to boil. Cover, reduce heat and simmer for 1 1/2 hours or until tender. Meanwhile, combine all tomato sauce ingredients in a small saucepan and mix well. Heat over medium heat until heated through, about 5 minutes. Drain beans and remove the bay leaf. Mash beans and add 1/2 C. of the Spicy Tomato Sauce, 1/2-C. water, chili powder and pepper. Steam a couple tortillas over boiling water for about 2 minutes of until pliable. Spread 1/3 C. of bean mixture on each tortilla, roll loosely and place seam side down in a baking dish sprayed with nonstick cooking spray. Repeat with the remaining tortillas and bean mixture. Spoon remaining sauce over the enchiladas, cover and bake at 350 degrees for 20 minutes. Top with cheese and bake uncovered another 5 minutes or until cheese is melted. Top with sour cream and green onions and serve.

Yield: 6 servings
Serving Size: 2 enchiladas

Calories: 303
Total fat: 5
Dietary fiber: 4 grams

Picadillo With Rice

Picadillo With Rice

1 large onion, finely chopped
2 cloves garlic, finely chopped
1 1/2 tsp. ground cinnamon
1 tsp. dried oregano
1 tsp. dried oregano
1 tsp. ground cumin
1 lb. extra-lean ground beef
1 can (14.5 oz.) recipe-ready diced tomatoes in juice
2 T. tomato paste
1/4 C. dark seedless raisins
1/3 C. stuffed green olives, sliced
1/2 tsp. salt
3 C. hot cooked brown or white rice

Lightly coat large nonstick skillet with cooking spray. Place over medium heat. Add onion; cook until softened, about 3 minutes. Add garlic, cinnamon, oregano and cumin; cook 30 seconds. Add beef; cook, stirring to break up clumps of meat, until beef is lightly browned, about 3 minutes. Stir in tomatoes with juice, tomato paste, raisins, olives and salt. Heat to boiling over medium-high heat, stirring occasionally. Lower heat; simmer, covered, stirring occasionally, for 30 minutes. Serve over rice.

Yield: 6 servings
Calories: 301
Fat: 9g
Fiber: 4g

Lemon Chicken & Green Beans

Lemon Chicken & Green Beans

2 Boneless, Skinless Chicken Breasts
2 tsp. Fresh Lemon Juice
1/2 tsp. Marjoram
Lemon Slices
1 C. Fresh Green Beans

Center chicken breasts on 12” sheet of aluminum foil. Stir together lemon juice and marjoram. Divide equally over each piece of chicken. Place 1-3 lemon slices on the chicken. Lay 1/2 C. green beans in each packet, either on top of the lemon slices, or in a small bundle to the side. Fold up foil to make packets. Place on baking sheet at cook at 350 degrees for about 30 minutes.

Honey-Mustard Chicken w/ Veggies

Honey-Mustard Chicken w/ Veggies

4 small carrots, peeled, halved lengthwise and cut crosswise into 1-inch-thick half-moons
3 medium-size parsnips, peeled, halved lengthwise, sliced
2 heads Belgian endive, trimmed, cut into 1-inch pieces
2 onions, each cut into 8 wedges
2 T. vegetable oil
1 tsp. salt
1/2 C. honey-mustard
2 T. fresh lemon juice
1/2 tsp. dried thyme
1/2 tsp. dried thyme
3 large skinless chicken breast halves on bone (2 1/2 lb. total), fat trimmed, each cut in half
4 medium-size zucchini (about 2 lb.), cut into 1 1/2-inch pieces
2 C. chopped broccoli rabe

Heat oven to 400°. Place carrots, parsnips, endive and onions in very large bowl. Add oil; toss to coat. Transfer to large roasting pan. Season with 1/2 tsp. salt. In small C., mix honey-mustard, lemon juice and thyme. Remove 3 T.; reserve. Place chicken on top of vegetables. Sprinkle with remaining salt. Brush with the 3 T. honey-mustard mixture. Bake in 400° oven 25 minutes. Remove pan from oven. Add zucchini. Increase temperature to 450°. Bake in 450° oven 10 minutes. Remove chicken to platter; keep warm. Stir remaining honey-mustard mixture into vegetables in roasting pan. Bake in 450° oven 10 minutes. Meanwhile, steam broccoli rabe until tender, 2 to 3 minutes. Divide vegetables among plates. Serve with chicken and broccoli rabe.

Yield: 6 servings
Calories: 348
Fat: 12g
Fiber: 4g

6WBM Breakfast Muffins

6WBM Breakfast Muffins

1/2 C. whole Oatmeal (ground into flour in food processor or blender)
1/2 tsp Baking Powder
4 Egg Whites
1 – 2 T. Artificial Sweetener
1/2 C. Blueberries or other “A” fruit (optional)
Spices to taste — nutmeg, cinnamon, etc (optional)

Mix all the ingredients together; add a splash of water if necessary. Spoon into muffin tins, lined with paper muffin cups. Bake at 350 for 10-12 minutes. You may need to cook the muffins an extra minute or two if you add the fruit. Variation: instead of fruit, add 1/2 a shredded carrot (or zucchini), ground ginger and cinnamon to taste to the mix.

Yield: 2 servings
Serving Size: 2 medium or 4 miniature muffins

Calories: 133
Fat: 1.4g
Fiber: 1.7g

Notes: These aren’t super sweet or at all like store bought muffins, but they taste OK and are easily portable for a quick snack or breakfast on the go.

Jerked Turkey Cutlets

Jerked Turkey Cutlets

Marinade:

1/2 cup (2-inch) sliced green onions
2 T. ground allspice
2 T. fresh or 2 tsp. dried thyme
2 T. fresh lime juice
2 T. vegetable oil
1 T. soy sauce
1 T. honey
1-1/2 tsp. grated peeled fresh ginger
1-1/2 tsp. black pepper
3/4 tsp. salt
3/4 tsp. Worcestershire sauce
1/2 tsp. ground nutmeg
1/2 tsp. ground cinnamon
1/2 tsp. habanero hot pepper sauce or any other hot pepper sauce
1/4 tsp. ground cloves
2 garlic cloves, minced
1 habanero pepper, seeded and chopped (optional)

Turkey:

12 (2-ounce) turkey cutlets
1-1/2 tsp. Jamaican jerk seasoning (such as Spice Islands)
1 T. vegetable oil, divided
Cranberry-Habanero Salsa

To prepare marinade, combine first 17 ingredients in a blender or food processor, and process until mixture forms a paste; divide mixture in half, reserving 1/4 cup for another use. To prepare turkey, combine 1/4 cup marinade, cutlets, and jerk seasoning in a zip-top plastic bag; seal and toss well to coat. Marinate in refrigerator 4 hours or overnight, turning bag occasionally. Remove cutlets from bag, and discard marinade. Heat 1 tsp. oil in a large nonstick skillet over medium-high heat. Add 4 cutlets, and sauté for 1 minute on each side or until done. Repeat procedure with the remaining oil and cutlets. Serve with Cranberry-Habanero Salsa.

Yield: 4 servings
Serving size: 3 cutlets and 1/4 cup salsa

Calories: 316
Fat: 10g
Fiber: 0g

Black Bean Chili

Black Bean Chili

1 lb. Dried black beans
Water to cover
2 T. Chili powder
2 Onions, chopped
2 Carrots, chopped
2 Cloves garlic, minced
2 Stalks celery, chopped
1, 28 oz. Can plum tomatoes, undrained
1 Orange, quartered (unpeeled)
4 Chicken bouillon cubes
2 tsp. Tabasco sauce
2 tsp. Cumin or to taste
1/2 C. Chopped Italian parsley

Soak the beans overnight, drain and rinse. Cover the beans with water in a large pot, bring to a boil and simmer 1 hour. Add the remaining ingredients except the parsley and simmer for 1 1/2 hours or until the beans are tender, adding more water if needed. Remove the orange quarters and serve over cooked whole grains if desired; sprinkle with parsley.

Yield: 6 Servings
Serving Size: ~ 1 1/2 C.

Calories: 274
Fat: 1.3g
Fiber: 5.3g

Notes: I know it sounds weird to add the orange like that. You can’t taste the orange, but it adds a certain something that everyone likes and no one can name.

Jamaican Jerked Chicken

Jamaican Jerked Chicken

2 T. Ground allspice
2 T. Thyme
1 T. Black pepper
1 tsp. Ground ginger
1 tsp. Cayenne pepper
1 1/2 tsp. Nutmeg
1 1/2 tsp. Cinnamon
2 1/2 T. Granulated garlic
1 tsp. Splenda
1 T. Garlic cloves, minced
1 C. Yellow onion, diced fine
1/2 C. Scallion, diced fine
1 Each Scotch bonnet chili, minced fine
1 3/4 C. White vinegar
1/2 C. Lime juice, fresh
Chicken Breasts

Combine all ingredients except chicken in a covered container and mix thoroughly. Add chicken to marinade. Allow chicken to marinate in refrigerator overnight, reserving some of the marinade for basting. Grill slowly over a smoky hardwood fire. Baste chicken as it cooks with some of the marinade.

Baked Beef Empanadas

Baked Beef Empanadas

1 C. finely chopped red potato
1 C. finely chopped onion
1 C. beef broth
1/4 tsp. ground cumin
1/4 tsp. ground allspice
1/4 tsp. black pepper
1/2 lb. boneless beef top sirloin, trimmed and diced
1 garlic clove, minced
1 T. finely chopped cilantro
1 T. Cornstarch
1 T. cold water
36 won ton wrappers
Cooking spray
Fresh cilantro sprigs (optional)

Combine first 9 ingredients in a saucepan. Bring to a boil over medium heat, stirring occasionally. Reduce heat; simmer 8 minutes or until potato is done, stirring occasionally. Remove from heat. Cool. Preheat oven to 400 degrees. Place 2 baking sheets in oven for about 10 minutes. Drain meat mixture in a colander over a bowl. Discard liquid. Finely chop meat mixture with a knife, or place in a food processor, and pulse 2 times or until finely chopped. Combine cornstarch and water, stirring with a whisk. Working with one won ton wrapper at a time (cover the remaining won ton wrappers with a damp towel to keep them from drying), spoon 1 T. beef mixture into center of each wrapper. Moisten the edges of each wrapper with the cornstarch mixture. Bring 2 opposite corners together. Pinch the points to seal, forming a triangle. Place filled wrapper on a wire rack. Repeat the procedure with the remaining beef mixture, won ton wrappers, and cornstarch mixture. Remove the baking sheets from the oven; coat baking sheets with cooking spray. Arrange the empanadas in a single layer on baking sheets. Coat the empanadas with cooking spray. Bake at 400 degrees for 8 minutes or until golden, turning once. Garnish with cilantro, if desired.

Yield: 6 servings
Serving Size: 6 Empanadas

Calories: 207
Fat: 3.6g
Fiber: 1.6g

Note: So so good. TOO good. You’ll want to eat 3 or 4 servings instead of just one. Worth the work, at least every once in a while.

Crispy Fish ‘n’ Chips

Crispy Fish ‘n’ Chips

2 T. olive oil
2 T. all-purpose flour
1 tsp. Old Bay crab boil seasoning
1 1/2 tsp. salt
1/8 tsp. cayenne
2 large egg whites
1 C. cornflake crumbs
1 tsp. chili powder
1 1/2 tsp. dried oregano
6 cod, scrod or other thick white fish fillets (2 1/4 lb. total)
1 1/2 lb. new red potatoes, with skins and thinly sliced
6 cloves garlic, sliced
1/4 tsp. black pepper

Pour oil into roasting pan. Place pan on lowest rack in oven while heating to 450°. Meanwhile, line jelly-roll pan with foil. Lightly coat with cooking spray. On sheet of waxed paper, combine flour, crab seasoning, 1/2 tsp. salt and cayenne. In small bowl, beat egg whites until stiff, glossy peaks form. On second sheet of waxed paper, combine crumbs, chili powder and 1 tsp. oregano. Dip fillets into flour mixture to coat both sides (photo 1, above). Working with one fillet at a time, spread beaten whites on one side (photo 2). Cover egg white side with crumb mixture. Repeat with whites and crumbs on other side. Place on foil-lined baking pan. When oven is heated, add potatoes, garlic, remaining 1/2 tsp. oregano, remaining 1 tsp. salt and the black pepper to hot roasting pan; toss to coat potatoes. Return to oven. Place fish on pan in middle rack in oven. Bake in 450° oven until fish is crisp and cooked through, 15 minutes; remove from oven and keep warm. Bake potatoes another 5 minutes or until tender and browned.

Yield: 6 servings
Calories: 277
Fat: 5g
Fiber: 3g

Crispy Fish ‘n’ Chips

Crispy Fish ‘n’ Chips

2 T. olive oil
2 T. all-purpose flour
1 tsp. Old Bay crab boil seasoning
1 1/2 tsp. salt
1/8 tsp. cayenne
2 large egg whites
1 C. cornflake crumbs
1 tsp. chili powder
1 1/2 tsp. dried oregano
6 cod, scrod or other thick white fish fillets (2 1/4 lb. total)
1 1/2 lb. new red potatoes, with skins and thinly sliced
6 cloves garlic, sliced
1/4 tsp. black pepper

Pour oil into roasting pan. Place pan on lowest rack in oven while heating to 450°. Meanwhile, line jelly-roll pan with foil. Lightly coat with cooking spray. On sheet of waxed paper, combine flour, crab seasoning, 1/2 tsp. salt and cayenne. In small bowl, beat egg whites until stiff, glossy peaks form. On second sheet of waxed paper, combine crumbs, chili powder and 1 tsp. oregano. Dip fillets into flour mixture to coat both sides (photo 1, above). Working with one fillet at a time, spread beaten whites on one side (photo 2). Cover egg white side with crumb mixture. Repeat with whites and crumbs on other side. Place on foil-lined baking pan. When oven is heated, add potatoes, garlic, remaining 1/2 tsp. oregano, remaining 1 tsp. salt and the black pepper to hot roasting pan; toss to coat potatoes. Return to oven. Place fish on pan in middle rack in oven. Bake in 450° oven until fish is crisp and cooked through, 15 minutes; remove from oven and keep warm. Bake potatoes another 5 minutes or until tender and browned.

Yield: 6 servings
Calories: 277
Fat: 5g
Fiber: 3g

Honey-Balsamic Turkey Cutlets

Honey-Balsamic Turkey Cutlets

1 pound thin turkey cutlets
1/4 tsp. coarsely ground black pepper
4 tsp. olive oil
3 medium shallots, thinly sliced
3 T. balsamic vinegar
1 T. honey
Chopped parsley (optional)

Prepare cutlets: If necessary, pound cutlets to 1/4-inch thickness. Sprinkle cutlets with pepper. In nonstick 12-inch skillet, heat 2 tsp. olive oil over medium-high heat until hot. Add cutlets and cook 5 to 6 minutes, until golden, turning once. Transfer cutlets to platter; cover with foil to keep warm. Prepare sauce: In same skillet, heat 2 tsp. olive oil over medium heat until hot. Add the 3 medium shallots and 2 T. water. Cover skillet and cook for 6 to 8 minutes, until ingredients are tender and lightly browned. Add 3 T. balsamic vinegar, 2 T. water, and 1 T. honey, and cook over medium heat for 2 minutes, uncovered, stirring. To serve, pour sauce over warm cutlets. Garnish with chopped parsley, if you like.

Notes: This is delicious. You can’t get around using the oil on the chicken … getting it browned and a little crispy made it 100% better than it would be if it were just sauté’d in stock. However, I skip the oil in the sauce step. Just use a little more water or chicken stock and get your shallots softened in that. There should be enough oil and poultry bits in the bottom of the pan to give it a nice browned flavor anyway. I chopped my shallots instead of slicing them, to make the sauce more smooth. Then I put my warmed cutlets into the pan of sauce, turned it to coat, and served it that way, with the parsley on top. There really wasn’t enough sauce to spoon over, and coating them made them just delicious.

I’d recommend that you get the sauce pan cleaned up right away while it is still warm if possible. I let it cool too long in the pan and the honey in it made clean up ugly. I will definitely made this recipe again. It was a hit with the hubby too (if he’d known there was VINEGAR in it, no way he’da tried it ;))

Apple Pork Chops

Apple Pork Chops

4 cery lean Pork steaks
1 T. Mrs. Dash Table Blend Seasoning
1 medium onion, thinly sliced
1 C. apple cider
1 medium apple

In a large non-stick skillet place chops in pan and brown lightly, about 2 minutes on each side. Sprinkle seasoning on chops, arrange onion slices on top and pour apple cider into skillet. Bring to simmer, cover and cook for 25 minutes. Peel, core and slice apple. Uncover skillet after 25 minutes, add apple slices to pan and cook for a further five minutes. Serve chops garnished with apple slices and pan juices

Yield: 4 servings
Serving Size: 4oz. chop + 1/4 apple slices & pan juices

Calories: 318
Fat: 14.5g
Fiber: 1.3g

Chicken & Roast Vegetable Salad

Chicken & Roast Vegetable Salad

1/4 C. olive oil
1 1/2 lb. small red potatoes with skins, cut into quarters (eighths if large)
1/2 lb. green beans, halved crosswise
1 sweet red pepper, cored, seeded and cut into 12 slices
1 tsp. salt
4 boneless, skinless chicken breast halves (1 1/4 lb. total)
2 T. fresh lemon juice
1/4 tsp. black pepper
2 T. finely chopped fresh parsley
6 C. chopped romaine or leaf lettuce

Into large roasting pan, pour 2 T. olive oil. Place pan in oven while heating to 425°. When oven is heated, add potatoes, green beans and sweet pepper to hot oil in roasting pan. Season with 3/4 tsp. salt; toss to coat potatoes. Return roasting pan to 425° oven and roast vegetables for 30 minutes or until potatoes are tender and vegetables are browned. Meanwhile, in large skillet, bring enough lightly salted water to cover chicken, to simmering. Add chicken breast halves; simmer just until chicken is cooked through, about 10 minutes (internal temperature should register 170° on instant-read thermometer). Remove chicken to cutting board; let stand 5 minutes. Cut into small pieces. In large bowl, whisk together the remaining olive oil, lemon juice, remaining salt and the pepper. Add vegetables, chicken and parsley; gently toss to evenly coat all the ingredients. Divide lettuce among 6 bowls or plates. Top with chicken mixture. Serve warm.

Yield: 6 servings
Calories: 286
Fat: 12g
Fiber: 5g

Holiday Turkey Cutlets

Holiday Turkey Cutlets

4 4oz. Turkey Breast Cutlets
3 T. Flour
Nonstick cooking spray
3/4 C. Onion, chopped
3/4 C. Fresh Cranberries
1/2 C. Chicken Broth
2 T. Sugar
2 T. Red Wine Vinegar
2 T. Undiluted Orange Juice Concentrate

Place cutlets between heavy duty plastic wrap and flatten to 1/8 inch thickness using meat mallet or rolling pin. Dredge in flour. Heat cooking spray in large skillet over medium heat. Add cutlets and cook 2 minutes on each side. Transfer to a platter and keep warm. Increase heat to medium-high and add onions; sauté until tender. Add cranberries and remaining ingredients. Bring to a boil. Reduce heat, and simmer 3-4 minutes or until cranberries pop. Spoon over cutlets and serve.

Yield: 4 Servings
Serving Size: 1 Cutlet + 1/4 Sauce

Calories: 204
Fat: .9g
Fiber: .8g

Aloha Chicken

Aloha Chicken

8oz. Can Unsweetened Pineapple slices, in juice
1 tsp. Garlic, chopped
1 tsp. Cornstarch
1 tsp. Worcestershire Sauce
1 tsp. Dijon Mustard
1/2 tsp. Dried Thyme
4 Chicken Breasts (boneless, skinless)

Preheat oven to 400 degrees. Drain pineapple, reserving juice. Combine juice, garlic, cornstarch, Worcestershire, mustard, and thyme. Arrange chicken in 8” x 8” pan that has been sprayed with non-stick cooking spray. Pour juice over chicken and bake 20 minutes. Add a pineapple slice to each chicken piece and return to each oven for 5 minutes.

Yield: 4 servings
Serving Size: 4oz. Chicken Breast w/ pineapple slice

Calories: 170
Fat: .6g
Fiber: .3g

Notes: Simple and good. Unless your husband hates pineapple, like mine does 😉

Lemon Chicken & Vegetables

Lemon Chicken & Vegetables

1/4 C. fresh lemon juice (1 lemon)
1 T. finely chopped, peeled fresh ginger
1 T. soy sauce
1 T. sugar
1 T. cornstarch
6 boneless, skinless chicken breast halves (about 1 1/2 lb. total), cut into 1-inch chunks
6 oz. linguine
2 T. olive oil
2 cloves garlic, sliced
2 cloves garlic, sliced
1/8 tsp. red-pepper flakes
3/4 lb. cherry tomatoes
1/4 tsp. salt
1/4 tsp. salt
6 C. shredded romaine lettuce
Garnish:
2 scallions, trimmed and finely chopped
1/4 C. finely chopped fresh cilantro
6 C. green beans, steamed

In steam-proof dish or glass pie plate, stir together the lemon juice, ginger, soy sauce, sugar and cornstarch. Add chicken; stir to coat. Let stand at room temperature for 20 minutes. Place dish with chicken and marinade on rack over 1 inch of water in wok or very large, deep skillet with lid. Heat water to a simmer over medium heat. Cover tightly; steam 5 minutes. Turn off heat and uncover. With tongs, turn chicken over . Cover and steam over medium heat until chicken is opaque, another 5 minutes.Meanwhile, cook linguine in a large deep pot of lightly salted boiling water until al dente, firm yet tender. Drain well. In large skillet, heat oil over medium heat. Add garlic; sauté for 1 minute. Add pepper flakes and tomatoes; cook until tomatoes just start to break up, about 3 minutes. Add linguine and salt; toss to mix. Place romaine on plates. Top with chicken and sauce. Divide linguine among plates. Garnish with scallions, cilantro and beans.

Yield: 6 servings
Calories: 326
Fat: 9g
Fiber: 7g

Israeli Cabbage Rolls in Citrus Sauce

Israeli Cabbage Rolls in Citrus Sauce

1 head cabbage
12 oz. ground turkey breast
3/4 cup uncooked white rice
1/4 cup chopped parsley
2 T. chopped basil leaves
3/4 tsp. freshly ground black pepper
1 tsp. sugar
8 garlic cloves, thinly sliced
2 T. chopped mint leaves

Citrus Sauce:

1/4 cup thawed frozen orange juice concentrate
2 T. fresh lemon juice
1/4 cup water

Cut the center core out of the cabbage, then hold it under running water, allowing the leaves to separate before removing them. Remove the leaves whole, if possible, being careful not to tear them. Arrange the leaves in a steamer basket and steam until they are pliable, 2 to 3 minutes. Combine the ground turkey, rice, parsley, basil, salt, pepper, and sugar in a bowl and mix well. Place 2 T. of the mixture in the center of each of 16 steamed cabbage leaves and fold the leaf around it. Squeeze each cabbage roll in the palm of your hand to get rid of any excess liquid. Spray a large skillet with non-stick cooking spray. Arrange the cabbage rolls in the skillet and sprinkle the garlic and mint over the top. Cook over medium heat until the cabbage rolls start to brown. Pour in enough hot water to cover the rolls and bring to a boil. Reduce the heat to low and simmer, uncovered, for 1 hour. Combine the orange juice concentrate and lemon juice with the 1/4 cup of water and mix well. Pour the juice mixture over the cabbage rolls and allow to simmer for 5 more minutes.

Yield: 16 rolls
Serving Size: 1 roll

Calories: 72

Artichioke Bowls with Shrimp in Dill Sauce

Artichioke Bowls with Shrimp in Dill Sauce

Artichoke bowls can be used in an almost infinite variety of ways. You can serve them hot or cold, plain as a vegetable side dish, or filled as an entree. Filled with dilled shrimp, as they are in this recipe, they present an unusual entree for a luncheon or a dramatic first course for a more formal meal. If you want to serve extra dill sauce for dipping the artichoke leaves, just double the recipe for Dill Sauce. The easiest way to remove the furry, thistle-like covering on the heart of an artichoke is with a serrated grapefruit spoon.

Artichoke Bowls:
4 large artichokes, thoroughly washed
2 garlic cloves, halved
Lemon slices

Dill Sauce:
1 C. plain non-fat yogurt
1/4 C. rice vinegar
1/4 tsp. salt
1/8 tsp. freshly ground black pepper
2 tsp. sugar
2 T. finely chopped fresh dill
1/2 tsp. dried dill, crushed

2 C. (3/4 pound) cooked and cleaned small shrimp
1 C. diced celery

To make artichoke bowls, first pull off and discard the toughest outer leaves on each artichoke. Using scissors or kitchen shears, cut off the thorny tips of the remaining outer leaves. Using a large, sharp knife, cut off the pointed top on each artichoke so that the top is flat. Cut off each stem so that the bottom is flat. Then invert the trimmed artichoke on a flat surface and press down firmly on it to open up the leaves as much as possible, making it look like a flower. Fill a pan large enough to hold all four of the artichokes with water to a depth of 2 inches. Add the garlic and lemon slices and bring to a boil. Place the artichokes in the pan, bottom side down, and cook, covered, over low heat for about 40 minutes, or until the bottom can be pierced easily with a fork. Remove the artichokes from the water and let them drain, upside down, until cool enough to handle. Remove and discard the small center leaves and spread the artichoke open to expose the heart. Remove the remaining tiny leaves and then, using a grapefruit spoon, carefully scrape out the furry choke. Wrap tightly and refrigerate until cold. To make the dill sauce, combine the yogurt, vinegar, salt, pepper, sugar, and dill in a bowl and mix well. Add the shrimp and celery to the sauce and again mix well. Divide the mixture evenly among the chilled, hollowed-out artichoke bowls. Serve with additional Dill Sauce on the side as a dip for the artichoke leaves, if desired.

Yield: 4 servings
Serving Size: 3/4 C. Shrimp Mixture in Artichoke Bowl

Calories: 215
Fat: 1.5
Fiber: 1.2

Spicy Beef & Lettuce Rolls

Spicy Beef & Lettuce Rolls

1/2 C. reduced-sodium soy sauce
2 T. sugar
2 T. rice vinegar
4 cloves garlic, finely chopped
4 tsp. dark Asian sesame oil
1/4 tsp. red-pepper flakes
1 1/2 lb. top-round steak (1 1/2 inches thick)
1 head Boston or leaf lettuce, cored
1 bunch scallions, trimmed
1 1/2 C. bean sprouts
2 sweet red peppers, thinly sliced
Mushroom Soup (see recipe below)

In large glass dish, combine soy, sugar, vinegar, garlic, oil and pepper flakes. Slice beef into 2-inch-wide strips. Add beef to dish (photo 2). Cover; refrigerate 1 hour or up to 12 hours. Cut scallions in 2-inch pieces; thinly slice lengthwise. Separate lettuce leaves. Place scallions, sprouts, peppers and lettuce in separate serving bowls. Heat oven to broil. Transfer beef to broiler-pan rack; pour marinade into small saucepan and boil 3 minutes. Let cool; reserve to serve with beef. Broil beef 4 inches from heat for 3 minutes. Turn beef over. Broil until desired doneness, 2 to 3 minutes. Let beef stand 10 minutes. Thinly slice on diagonal. Arrange on plate. To make rolls, arrange few pieces of beef and each vegetable on lettuce; drizzle with reserved marinade. Roll up, tucking in ends. Serve with soup.

Yield: 6 servings
Caloties: 225
Fat: 7g
Fiber: 2g

Asian Mushroom Soup: In saucepan, simmer 6 C. reduced-sodium beef broth, 3 C. cooked noodles, 1 1/2 C. sliced mushrooms, 6 T. chopped scallions, 1/4 tsp. ginger and a pinch cayenne for 5 minutes. Yield: 6 servings, Calories: 146, fat: 2g, fiber: 1g

Herbed Chicken and Winter Vegetables

Herbed Chicken and Winter Vegetables

1/4 lb. Carrots, peeled and thinly sliced
1/4 lb. Turnips, peeled and thinly sliced
3/4 lb. Potatoes, thinly sliced
4 Lemon Slices
2 skinless Chicken Beasts, with Bone
1T. Dried mixed herbs of choice
2 T. plus 2 tsp. Water

Pre-heat oven to 375 degrees. Combine first four ingredients in a baking or roasting pan. Place chicken on top. Combine herbs and water and pour over chicken. Bake 50 minutes, uncovered, or until chicken is done and vegetables are tender.

Baked Root Vegetables

Baked Root Vegetables

2 large carrots, quartered
1 medium turnip, quartered
1 medium rutabaga, quartered
1/4 C. Dry sherry or veggie broth
1 T. apple juice concentrate
1 T. honey or brown sugar
1 tsp. grated lemon rind

Preheat oven to 350. Spray PAM in a 2 qt. casserole dish (if necessary). Arrange veggies in dish. In small bowl combine sherry or broth, apple juice concentrate, honey or brown sugar, and lemon rind. Drizzle over root veggies. Cover with aluminum foil and bake till tender, about 40-50 minutes.

Yield: 4 sevings
Serving Size: ~ 3/4 C.

Calories: 65
Fat: .2
Fiber: 1g

Ground Turkey Ziti

Ground Turkey Ziti

Add the following to a blender:

3 fresh tomatoes cut into fourths or six roma tomatoes, halved.
2 cloves of garlic
1/4 to 1/2 red onion depending on size cut into quarters.
2 to 3 tsp of oregano
2 to 3 tsp of basil
1/2 green bell pepper cut in quarters.
2 tsp. lemon juice
2 to 3 T. tomato paste
1 packet of Splenda.

Blend ingredients. Simmer for 15 to 20 minutes. After the sauced has been cooked, combine with

8oz of dry brown rice penne cooked al dente.
1 pkg. of ground turkey browned.
1-2 Dashes Worcestershire sauce.

Pour into 9×13 rectangular glass casserole dish. Sparsely sprinkle top with ground oatmeal. Bake at 350 degrees for 15 to 20 minutes. Cut dish into 8 portions and there you have it.

Asparagus & Blue Cheese-Bacon Sauce

Asparagus & Blue Cheese-Bacon Sauce

1 tsp. salt
2 pounds asparagus spears, trimmed
3/4 C. (3 oz.) bleu cheese, crumbled
1/4 C. fat-free mayonnaise
1 tsp. lemon juice
1/4 tsp. freshly ground black pepper
2 bacon slices, cooked and crumbled (drained)
1/4 C. fat-free milk

Bring 1 gallon water and salt to a boil in a Dutch oven; add asparagus. Cook 2 minutes or until crisp tender. Drain and rinse with cold water. Pat dry with paper towels; chill. Combine bleu cheese, mayonnaise, juice, pepper, and bacon in a medium bowl, stirring with a whisk. Add milk, 1 T. at a time, stirring until smooth. Arrange asparagus on a platter; drizzle with sauce.

Yield: 8 servings
Serving Size: about 1/4 pound asparagus and 1 1/2 T. sauce

Calories 69
Fat 3g
Fiber 2g

Teriyaki Turkey Burgers & Asian Pasta

Teriyaki Turkey Burgers & Asian Pasta

4 oz. shiitake or cremini mushrooms
1 1/2 lb. lean ground turkey
1 1/2 lb. lean ground turkey
3 scallions, trimmed and finely chopped (both green and white parts)
3 T. soy sauce
2 tsp. finely chopped peeled fresh ginger
3 C. angel hair pasta
2 tsp. dark Asian sesame oil
2 tsp. soy sauce
Accompaniments:
3 C. snow peas, steamed
3 C. mandarin orange slices

Wipe caps clean with damp paper towel (photo 1, above). Remove tough stems from mushrooms. Finely chop caps. In large bowl, combine turkey, mushrooms, scallions, soy and ginger. Shape into 6 equal patties. Heat broiler. Broil burgers 4 inches from heat 5 minutes. Turn over. Broil until internal temperature registers 165° on instant-read thermometer, 5 minutes. Cook angel hair pasta following package directions. Drain. Return pasta to pot. Add sesame oil and soy; gently toss to coat. Serve with burgers, snow peas and oranges.

Yield: 6 servings
Calories: 346
Fat: 10g
Fiber: 6g

Ground Turkey Sausage Seasonings

Ground Turkey Sausage Seasonings

To a pound of ground turkey, add the following seasonings to make sausage taste as listed. Amounts will vary on taste. Generally go heavy on herbs and non-hot spices, medium on sweetener (Splenda), and light on the really hot spices like cayenne (unless you really LIKE spicy food!)

Breakfast Sausage

paprika
Splenda
black pepper
sage
thyme
nutmeg
cayenne pepper

Bratwurst

white pepper
nutmeg
onion powder
dry mustard

Polish Sausage

black pepper
white pepper
Splenda
coriander
garlic powder
dry mustard
marjoram
mace (can use a little nutmeg, if you can’t find mace)

Italian Sausage

black pepper
ground/cracked fennel seed
Splenda
crushed red pepper flakes

30 Minute Marinara Sauce

30 Minute Marinara Sauce

28 oz. Low sodium canned tomatoes
16 oz. Low sodium tomato sauce
5 1/2 oz. Low sodium tomato paste
1/2 C. chopped green bell peppers
1/2 C. chopped onions
1/2 C. diced zucchini
1 C. chopped mushrooms
1/2 C. chopped carrots
1 tsp. dried basil
1 tsp. dried marjoram
1/2 tsp. dried oregano
1/2 tsp. dried rosemary
3 cloves minced garlic

In a large saucepan, saut bell pepper, onion, zucchini, mushrooms, carrots, garlic and herbs in some vegetable stock or water till onion is translucent. Add the tomato products, breaking up the whole tomatoes. Simmer for 30 minutes.

Yield: 4 Servings
Serving Size: ~1 C. sauce

Calories: 80
Fat: .6g
Fiber: 2.9g

Notes: Easy to make, and tasty and chunky with lots of veggies, enough that I count it as a vegetable serving. Great to add moisture and flavor to just about anything you can imagine, tons of uses.

For quick snacks I keep small baked meatballs in the freezer. Stick 3 oz. worth in a bowl, top with sauce and nuke until its all thawed and heated through, stirring a couple times while cooking. Yummy by itself or over pasta, barly or rice. Or if I am feeling really sinful, I’ll put that mixture on a french roll, top with a little reduced fat swiss and have myself meatball grinder.

Tandoori Salmon With Raita And Rice Pilaf

Tandoori Salmon With Raita And Rice Pilaf

Salmon:
2 cloves garlic, finely chopped
1 piece (1 inch) fresh ginger, peeled and chopped
1 tsp. curry powder
1 tsp. fresh lemon juice
1/2 tsp. paprika
1/2 tsp. salt
1/8 tsp. ground cinnamon
1/8 tsp. cayenne pepper
1 1/2 lb. salmon fillet, 1 inch thick
Raita:
1/2 C. low-fat plain yogurt
1/2 large cucumber, peeled, seeded and thinly sliced
1 tsp. fresh lemon juice
1/8 tsp. salt
Pilaf:
1 can (14.5 oz.) reduced-sodium, fat-free chicken broth
1/4 tsp. salt
1/8 tsp. black pepper
1 C. basmati rice
2 cloves garlic, chopped
2 large scallions, trimmed and chopped (both green and white parts)
1 1/2 C. frozen peas, thawed
1/4 C. fresh flat-leaf parsley, chopped

Salmon: In a small bowl, stir together the chopped garlic, chopped fresh ginger, curry powder, lemon juice, paprika, salt, cinnamon and cayenne to make the spice rub. Place the salmon fillet, skin side down, in a glass baking dish. Spread the spice rub over the top of the salmon. Cover; refrigerate for 30 minutes to marinate the salmon with the spice rub. Raita: In a small bowl, stir together the yogurt, sliced cucumber, lemon juice and salt. Cover the bowl; refrigerate for at least 30 minutes or up to a day ahead. After the salmon has marinated in the refrigerator for 30 minutes, heat the oven to 450°. Pilaf: In a medium-size saucepan, combine chicken broth, salt, black pepper and rice. Bring to a boil. Lower heat; tightly cover the saucepan and gently simmer the rice for 10 minutes. Stir the chopped garlic and chopped scallions into the rice mixture; cover the saucepan and simmer for 5 minutes. Gently stir in the thawed peas; cover and simmer until the peas are heated through, the rice is tender and all the liquid is absorbed, 3 to 5 minutes. While the rice is cooking, bake the salmon in 450° oven until cooked through, 12 to 15 minutes. Stir in parsley into rice. Serve salmon with raita and basmati rice pilaf on the side.

Yield: 6 servings
Calories: 344
Fat: 8g
Fiber: 4g

Ground Turkey Dish

Ground Turkey Dish

1 lb. Ground Turkey Breast
Garlic & Ginger to taste
1 Bag “Broccoli-Slaw” – found with bagged salads in grocery store
1 container sliced mushrooms
1 Red Onion, sliced thin.
Braggs Aminos

Sauté ground turkey until cooked, drain if necessary. Add ginger, garlic, the bag of salad, the mushrooms, and the red onion. Cook for several minutes until the vegetables are softened. Add Braggs to taste (around a tsp.). Serve mixture over rice noodles, or wrapped in cabbage leaves or rice paper wrappers.

Chicken Parmesan Pita Pizzas

Chicken Parmesan Pita Pizzas

2 large cloves garlic, finely chopped
2 tsp. olive oil
1/4 tsp. salt
1 lb. uncooked chicken tenders
6 pita breads (6 inch), split in half to make a total of 12 rounds
3/4 C. tomato or pizza sauce
6 T. grated Parmesan cheese
1 C. shredded reduced-fat (50%-less-fat) mozzarella cheese (4 oz.)

Heat broiler. In a glass pie plate or small dish, combine the chopped garlic, olive oil and salt. Add chicken; turn to thoroughly coat the chicken. Arrange the chicken tenders in a single layer on a broiler-pan rack. Broil the chicken about 4 inches from the heat for 3 minutes. Turn chicken tenders over with with a set of tongs. Continue to broil until cooked through, about 2 minutes. Remove the chicken tenders from the broiler. Leave the broiler on. When chicken tenders are cool enough to handle, thinly slice them. Set aside. Arrange the pita rounds, rough side up, on baking sheets. Toast the pita rounds under the broiler until barely golden around edges, 30 to 45 seconds. Spread a generous 1 T. tomato sauce over each pita. Top each pita with the sliced chicken tenders, dividing equally. Sprinkle each pita with 1/2 T. grated Parmesan cheese and very generous T. of the shredded mozzarella cheese . Broil the pizzas about 4 inches from the heat until the mozzarella cheese is just melted, about 1 minute. Let pizzas stand a few minutes before serving.

Yield: 6 servings
Serving Size: 2 pizzas

Calories: 345
Fat: 8g
Fiber: 2g

Applesauce Oatmeal

Applesauce Oatmeal

1 C. skim milk
1/2 C. quick-cooking or old-fashioned rolled oats
1/2 C. unsweetened applesauce
1/2 Apple, diced small
Artificial sweetener equivalent to 4 tsp. sugar
1/4 tsp. ground cinnamon
3 drops vanilla extract

In medium saucepan, heat milk at medium heat until almost boiling. Add oats; cook and stir until desired consistency. Add applesauce, apple, sweetener, cinnamon, and vanilla; stir until combined. Serve with or without milk

Yield: 2 servings
Serving Size: ~3/4 C.

Calories: 169
Fat: 1.7g
Fiber: 2g

Glazed Turkey Steaks

Glazed Turkey Steaks

2 T. Orange marmalade
1 T. Lemon juice or lime juice
2 tsp. Soy sauce
1 Clove garlic, minced
1/4 tsp. Curry powder
4 Turkey breast tenderloin steaks (4 oz. each)

For glaze, in a small bowl stir together marmalade, lemon or lime juice, soy sauce, garlic, and curry powder. Brush some of the glaze over both sides of turkey steaks. Grill turkey on an uncovered grill directly over medium coals for 6 minutes. Turn and brush with glaze. Grill 6 to 9 minutes more or till turkey is tender and no longer pink.

Broiling directions: Place turkey on unheated rack of a broiler pan. Broil 4 to 5 inches from heat for 3 minutes. Turn and brush with glaze. Broil 3 to 5 minutes more or till no longer pink.

Spicy Sausage Pizza

Spicy Sausage Pizza

1/2 lb. hot Italian sausage
1 ready-to-use thin-crust Italian pizza bread shell (10 oz.)
1 can (8 oz.) tomato sauce
3/4 tsp. dried Italian seasoning
2 T. grated Parmesan
1/2 red onion, thinly sliced
1/2 sweet red pepper, thinly sliced
1/2 sweet green pepper, thinly sliced
2 oz. reduced-fat Monterey Jack cheese, shredded (about 3/4 C.)
Fresh basil, for garnish

Place oven rack in lowest position. Heat oven to 425. Coat 12-inch pizza pan with cooking spray. Cook sausage in nonstick skillet over medium heat 10 minutes. Remove; let cool. Slice in thin rounds. Place crust on prepared pan. Spread with tomato sauce. Sprinkle with Italian seasoning and Parmesan. Arrange sausage, onion and sweet peppers over sauce. Sprinkle Jack cheese over pizza, leaving a 1- to 2-inch border around edge. Bake on lowest rack in 425 oven 10 minutes to heat through. Garnish.

Yield: 6 servings
Calories: 245
Fat: 10g
Fiber: 2g

Zucchini & Pine Nut Pancakes

Zucchini & Pine Nut Pancakes

2 medium zucchini, coarsely grated
1/2 small onion(s), coarsely grated
1/3 C. dried breadcrumbs
2 T. grated Parmesan cheese
2 T. pine nuts, finely chopped
1 egg
1 egg white
1/8 tsp black pepper, or to taste
1/4 tsp. oregano
1/4 tsp. basil

Stir together all ingredients; mix well. Coat a large nonstick skillet with cooking spray and set it over medium heat. Spoon batter into skillet to form 3-inch pancakes. Fry on each side until golden, about 3 minutes per side. Repeat with remaining batter.

Yield: I can’t remember how many pancakes this makes. Nutritional information provided is for entire recipe. Divide by number of servings.

Calories: 394
Fat: 18g
Fiber: 9.1

Garlicky Chicken Adobo

Garlicky Chicken Adobo

4 lb. Chicken Breast
1/2 C. Vinegar (white, cider, or wine)
10-12 Garlic Cloves, peeled, and halved
1/2 C. Low Sodium Soy sauce
1/2 C. Water
Pepper

Brown chicken briefly on all sides in a large non-stick skillet. Drain off fat. Add garlic, soy, vinegar, water and pepper. Cover and simmer at least 30 minutes or until very tender. Turn chicken once during cooking. Serve with rice to soak up the juice.

Fried Chicken & Potatoes

Fried Chicken & Potatoes

Potatoes:
1 large egg white
1/2 tsp. dried thyme
1/4 tsp. salt
1/8 tsp. black pepper
2 large all-purpose potatoes with skins, scrubbed, cut into long thin wedges
2 large sweet potatoes with skins, scrubbed, cut into long thin wedges
1/2 C. packaged corn bread stuffing, crushed
Chicken:
1/2 C. low-fat plain yogurt
1 T. spicy brown or Dijon-style mustard
1 T. spicy brown or Dijon-style mustard
1 T. fresh lemon juice
1 T. fresh lemon juice
1/2 tsp. salt
1/4 tsp. black pepper
4 skinless, boneless chicken breast halves (1 1/2 lb. total), each cut into quarters
1 1/4 C. packaged corn bread stuffing, crushed
1 tsp. dried thyme

Heat oven to 425°. Coat 2 large baking sheets with cooking spray. Potatoes: Beat egg white slightly in large bowl. Stir in thyme, salt and pepper. Add all-purpose potatoes and sweet potatoes; toss to coat. Sprinkle stuffing crumbs over potatoes; toss to coat. Place in single layer on prepared baking sheet. Bake in 425° oven 10 minutes. Chicken: While potatoes are baking, stir together yogurt, mustard, lemon juice, salt and pepper in large bowl. Add chicken; turn to coat. Combine stuffing crumbs and thyme in pie plate. Add chicken, one piece at a time; roll in crumbs to stick. Transfer to prepared baking sheet. Lightly coat chicken with cooking spray. After potatoes have cooked 10 minutes, add chicken to 425° oven. Bake both potatoes and chicken 20 minutes or until chicken is golden brown and potatoes are crispy. To crisp chicken if desired, broil for 3 minutes.

Yield: 6 servings
Calories: 344
Fat: 8g
Fiber: 4g

Cabbage Soup (ala, The Cabbage Soup Diet)

Cabbage Soup (ala, The Cabbage Soup Diet)

1/2 C. Chopped Onion
2 Green Peppers
6oz. Tomato Paste
1 Stalk of Celery
1/2 Head of Cabbage
12oz. of V8 juice
1 Packet of Soup; Onion Mix, Dehydrated, Dry Form

Chop veggies; Combine all ingredients in a pot. Add enough water to just cover veggies; Boil for 10 minutes; Reduce heat and simmer until vegetables are cooked.

Yield: 10 servings
Serving Size: ~ 1C.

Calories: 40
Fat: .4g
Fiber: 1.3g

Notes: While I would never do the official Cabbage Soup Diet with the weird restricted foods lists and such, I actually LIKE the cabbage soup that is part of it. I think it’s a pretty tasty vegetable soup, all things considered.

Garlic & Herb Chicken with Lime

Garlic & Herb Chicken with Lime

8 boneless skinless chicken breast
2 whole garlic bulbs (about 14 cloves total)
1 T. Herbal Blend (no salt type like Mrs. Dash)
1 tsp. Pepper Blend
2 fresh limes, juiced

Place chicken in a baking dish (single layer). Coarsely chop garlic and add to remaining ingredients in a small container. Stir together and set aside for 10 min to allow flavors to mix. Spoon over chicken and place in oven at 375 degrees for 45 to 60 minutes.

French Bread BBQ Pork Melts

French Bread BBQ Pork Melts

Slaw:
1/3 C. reduced-fat mayonnaise dressing
1 T. fresh lemon juice
1 T. nonfat milk
1/2 tsp. sugar
1/2 tsp. ground celery seeds
1 bag (16 oz.) shredded coleslaw mix
Pork Melts:
1 crusty baguette (18 inches long, about 6 oz., or trimmed to weigh 6 oz.)
3 T. sweet pickle relish
3 T. sweet pickle relish
1 jar (12 oz.) roasted red peppers, drained
1 container (20 oz.) prepared pulled pork with barbecue sauce
1 C. shredded reduced-fat cheddar cheese (4 oz.)

Slaw: In small bowl, whisk together the mayonnaise dressing, lemon juice, milk, sugar and celery seed. Place coleslaw mix in medium-size bowl. Add the mayonnaise mixture; toss to combine. Cover and refrigerate until serving. Pork Melts: Heat oven to 400°. Slice baguette into 3 equal pieces, each about 51/2 inches long. Slice each piece of bread in half horizontally to make 6 pieces total. Arrange the bread pieces, cut sides up, on a baking sheet. Spread 1/2 T. relish onto each piece of bread. Top with roasted peppers, dividing equally. Divide pulled pork among bread pieces, about 1/3 C. per sandwich. Sprinkle with cheddar, dividing equally. Bake sandwiches in 400° oven 12 minutes or until barbecued pork is hot and cheese is melted. Run under the broiler for 2 minutes until bubbly, if desired. Serve warm with coleslaw.

Yield: 6 servings
Calories: 343
Fat: 10g
Fiber: 3g

Tahini-Miso Dressing

Tahini-Miso Dressing

1/3 C. tahini
1 T. white miso
1 tsp. lemon juice

Place all ingredients in a small bowl and mix with a fork until creamy. If a thinner consistency is desired, gradually stir in small amounts of warm water. Optional additions: ginger, garlic, parsley, scallions, rice vinegar, sesame seeds, soy sauce.

Drizzle over steamed or roasted vegetables
Use as a dip for raw veggies
Add to tofu while sautéing
Spread on tofu and bake or broil
Toss with soba, somen, or udon noodles
Thin with water and use as a salad dressing or marinade.