Beth Anne’s Crazy Pizza

Beth Anne’s Crazy Pizza

8 oz lean beef or turkey (90%)
1/2 C. sliced mushrooms (one 2.5 oz jar), drained
1/2 C. chopped green bell pepper
1/2 C. chopped onion
1/3 C. sliced ripe olives (optional)
1 3/4 Hunt’s Tomato sauce – 15 oz can
1 T. sugar Twin or Sprinkle Sweet (optional)
1 tsp. Italian seasoning
1 can Pillsbury refrigerated buttermilk biscuits – 7.5 oz can
1/3 C. reduced-fat cheddar cheese, shredded
1/3 C. reduced-fat mozzarella cheese, shredded

Preheat oven to 350 degrees F. Spray an 8×8 inch baking dish with olive-flavored cooking spray. In a large skillet sprayed with olive-flavored cooking spray, brown meat. Add mushrooms, green pepper, onion and olives. Mix well to combine. Stir in tomato sauce, Sugar Twin, and Italian seasoning. Remove skillet from heat. Separate biscuits and cut each biscuit into 4 pieces. Gently stir biscuit pieces into meat mixture. Pour mixture into prepared baking dish. Bake 20 minutes. Sprinkle shredded Cheddar and mozzarella cheese evenly over the top. continue baking until cheese melts, about 10 minutes. Place baking dish on a wire rack and let set 5 minutes.

Yield: 6 servings
Serving Size: 4″ x 2.66″ piece

Calories: 215
Fat: 7g
Fiber: 2g

Notes: Beth Anne posted this recipe over at On Our Weigh.

Garden Style Turkey Loaf

Garden Style Turkey Loaf

1 1/2 lb. Lean Ground Turkey Breast
10oz. Package frozen spinach, thawed and drained
1/2 C. Onion, chopped
1/2 C. Carrot, shredded
2 Egg Whites, lightly beaten
1/3 C. Chicken Broth
1-2 tsp. Italian Seasoning
1/4 tsp. Pepper

Heat oven to 350°F. In large bowl, combine all ingredients, mixing lightly but thoroughly. In 13 x 9-inch baking pan or on rack of broiler pan, shape turkey mixture into 9 x 5-inch loaf. Bake 1 hour or until thermometer registers 170°F and center is no longer pink. Let stand 5 minutes before slicing.

Glazed Sesame Pork

Glazed Sesame Pork

1/2 tsp. salt, divided
1/4 tsp. black pepper
5 (6-ounce) center-cut pork chops (about 1 inch thick)
2 tsp. dark sesame oil
3/4 C. low-salt chicken broth
2 T. sesame seeds, toasted
1 T. brown sugar
2 T. red wine vinegar
1 T. Dijon mustard

Sprinkle 1/4 tsp. salt and pepper over both sides of pork. Heat oil in a large nonstick skillet over medium-high heat. Add pork, and cook 3 minutes on each side or until browned. Add 1/4 tsp. salt, broth, and remaining ingredients; cover, reduce heat, and simmer 20 minutes. Uncover; simmer an additional 20 minutes or until tender. Serve pork with sauce.

Yield: 5 servings
Serving Size: 1 pork chop and about 2 T. sauce

Calories: 275
Fat: 14g
Fiber: 9g

Pineapple Beef Stir-Fry

Pineapple Beef Stir-Fry

1 can (20 oz.) pineapple chunks, in juice
1 T. grated fresh ginger
1 T. soy sauce
1/4 C. chopped fresh cilantro
3/4 lb. round steak, thinly sliced on diagonal
1 tsp. vegetable oil
1 clove garlic, finely chopped
1/2 tsp. cornstarch
1/2 C. fresh green beans, trimmed
1 sweet red pepper, thinly sliced
1 T. chopped canned green chiles
2 scallions, chopped

Drain pineapple, reserving 1 C. chunks, 1/2 C. juice. Save remaining chunks, juice for other recipes. Combine 1/2 C. pineapple juice, ginger, soy, cilantro and meat in bowl. Cover bowl; marinate for 15 minutes. Heat oil in large nonstick skillet. Add garlic; sauté 30 seconds, until fragrant. Remove meat from marinade; add to skillet; stir-fry 5 minutes, until just cooked through. Remove meat; keep warm. Mix together remaining marinade and cornstarch in bowl. Add beans, pepper, chiles and marinade mixture to skillet; stir-fry 4 minutes or until vegetables are crisp-tender and mixture is thickened. Stir in 1 C. pineapple chunks, scallions and meat; heat through.

Yield: 4 servings
Calories: 184
Fat: 8g
Fiber: 1g

Aromatic Marinated Chicken

Aromatic Marinated Chicken

1 garlic clove, chopped
1 large onion, chopped
Dash ground ginger
1/2 tsp. ground coriander
Fresh ground pepper to taste
1 T. lemon juice
1/4 C. vinegar
1 T. olive oil
2 T. water
1/4 tsp. raw sugar
1/8 tsp. cinnamon
1/2 T. low-sodium beef bouillon
6 boneless skinless Chicken Breasts
1 T. chopped fresh parsley

In your blender or food processor, combine all the ingredients except the chicken and parsley and blend to a smooth paste. Place the chicken in a shallow baking dish and pierce all over with a fork. Spread with the paste and refrigerate overnight. Preheat your oven to broil. When it’s ready, place the baking dish with the chicken on broiler rack and broil for 15 minutes on each side or until chicken is brown, basting occasionally with pan juices. (You can also grill the chicken over a medium fire 10-15 minutes per side, again basting with pan juices.) When brown, remove chicken from oven, garnish with parsley, and serve.

Yield: 6 servings
Serving Size: 4oz. Chicken Breast

Calories: 139
Fat: 2.9g
Fiber: 0g

Friendly Garlic Chicken

Friendly Garlic Chicken

40 cloves Garlic
2 T. plus 2 tsp. Olive Oil
8 Chicken Thighs, skined
1 C. Chopped Parsley
Freshly Ground Pepper
Freshly Ground Nutmeg

Pre-heat oven to 375. Blanch Garlic in boiling water for about 30 seconds. Run under cold running water. Trim tops and skin the cloves. Pour olive oil into 3-4 quart casserole with tightly fitting lid. Add garlic and toss lightly to coat. Add chicken and turn to coat with oil. Scatter parsley over top and sprinkle with seasonings. Cover and bake 1 hour.

Grilled Chicken Breasts With Artichoke Salsa

Grilled Chicken Breasts With Artichoke Salsa

1 jar (6 oz.) marinated artichoke hearts, drained and marinade reserved
1/2 C. bottled salsa
4 boneless, skinned chicken breast halves (5 oz. each), trimmed

Heat broiler or prepare grill with hot coals. Finely chop drained artichoke hearts in food processor or by hand. Transfer to small bowl. Add salsa and 1 T. of the reserved marinade. Season to taste with salt and pepper. lb. chicken breasts between sheets of plastic wrap to uniform thickness of about 1/2 inch. Brush lightly with some of remaining artichoke marinade. Broil or grill 4 inches from heat until browned and no longer pink in center, 2 to 3 minutes per side. Serve chicken topped with artichoke salsa.

Yield: 4 servings
Calories: 123
Fat: 5g
Fiber: 0g

Baked Citrus & Herb Salmon

Baked Citrus & Herb Salmon

Cooking spray
1 (3 1/2-pound) salmon fillet
1 tsp. sea salt
1/2 tsp. freshly ground black pepper
2 T. grated lemon rind
1 T. grated orange rind
10 fresh chives
4 thyme sprigs
4 oregano sprigs
4 tarragon sprigs
10 (1/8-inch-thick) slices lemon (about 1 lemon)

Preheat oven to 450 degrees. Line a shallow roasting pan with foil; coat foil with cooking spray. Sprinkle salmon with salt and pepper. Combine rinds; spread over fish. Arrange chives, thyme, oregano, and tarragon horizontally across fish. Arrange lemon slices on top of herbs. Place fish on prepared pan. Cover with foil; seal. Bake at 450 degrees for 30 minutes or until fish flakes easily when tested with a fork. Serve warm or at room temperature.

Yield: 10 servings
Serving Size: about 4 oz. salmon

Calories 213
Fat 9.8g
Fiber 0g

Flavorful Roast Chicken

Flavorful Roast Chicken

1 lg. roasting chicken
1 C. chopped onion
1/2 tsp. each black pepper and garlic powder
1 tsp. each thyme, onion powder, cayenne
2 tsp. paprika

In small bowl, thoroughly combine all the spices. Remove giblets from chicken, clean the cavity well and pat dry with paper towels. Rub the spice mixture into the chicken, both inside and out, making sure it is evenly distributed and down deep into the skin. Place in a resealable plastic bag (or cover with saran wrap); seal, and refrigerate overnight. When ready to roast chicken, stuff cavity with onions, and place in a shallow baking pan. Roast, uncovered, at 250 for 5 hours. After the first hour, baste every half hour with pan juices. Let chicken rest about 10 minutes before carving

Honey-Sesame Chicken Kabobs

Honey-Sesame Chicken Kabobs

Marinade:
1 T. dark sesame oil
1/3 C. rice wine OR: dry sherry
1/3 C. reduced-sodium soy sauce
3 T. apricot preserves
2 tsp. hot-pepper sauce
2 cloves garlic, chopped
1 T. minced fresh ginger
2 scallions, trimmed and minced
1 T. sesame seeds, toasted
1/2 tsp. Chinese five-spice powder (optional)
Chicken:
1 1/2 lb. boneless, skinless chicken breast halves, cut into 1-inch squares
1 sweet red pepper, cut into 1-inch squares
1 sweet yellow or green pepper, cut into 1-inch squares

Marinade: Whisk oil, rice wine, soy, preserves, hot sauce, garlic, ginger, scallions, 1/2 T. of the sesame seeds, and, if using, five-spice powder, in medium-size bowl. Chicken: Add chicken and peppers to marinade. Cover; refrigerate 2 hours or overnight. Prepare outdoor grill with hot coals, or heat gas grill to hot, or heat oven broiler. Thread chicken on 6 metal skewers, alternating with peppers. Grill kabobs, turning once, 8 to 12 minutes total, or until cooked through. Sprinkle top with remaining sesame seeds. Serve with fruited couscous, if desired.

Yield: 6 servings
Calories: 150
Fat: 4g
Fiber: 1g

Mediterranean Grilled Chicken

Mediterranean Grilled Chicken

6 Chicken Breast halves (with skin)
3 T. Rosemary-Garlic Rub
6 Sprigs Rosemary
6 Springs Thyme
Pepper
Non-stick Cooking Spray

Loosen skin gently from meat with fingers. Spread rub onto meat under skin. Place one rosemary and one thyme spring under skin. Gentry press in skin to secure. Cover and refrigerate 4 hours. Sprinkle chicken with pepper and grill over medium about 25 minutes, discard skin before serving.

Barbeque Baked Lentils

Barbeque Baked Lentils

3 cups water
2 cups dried brown lentils
1/2 tsp. salt, divided
1 cup diced onion
2/3 cup ketchup
1/3 cup maple syrup
1/4 cup prepared mustard
1/2 tsp. ground ginger
1/2 tsp. vanilla extract
1/4 tsp. ground allspice
1/4 tsp. black pepper

Preheat oven to 350 degrees. Combine water, lentils, and 1/4 tsp. salt in a large saucepan. Bring to a boil; cover, reduce heat to medium-low, and simmer 20 minutes. Drain lentils in a colander over a bowl, reserving 1 cup cooking liquid. Combine lentils and diced onion in an 11×7-inch baking dish. Combine 1/4 tsp. salt, reserved cooking liquid, ketchup, and the remaining ingredients. Pour the ketchup mixture over the lentil mixture, stirring to combine. Bake at 350 degrees for 1 hour.

Yield: 8 servings
Serving Size: 3/4 cup

Calories 233
Fat 1 g
Fiber 6.2 g

Frittata Squares

Frittata Squares

3 C. frozen O’Brien potatoes, slightly thawed
2 tsp. olive oil
1/2 C. diced lean ham (2 oz.)
2 containers (4 oz. each) liquid egg substitute
2 T. nonfat sour cream
1/2 tsp. salt
1/8 tsp. cayenne pepper
1/2 C. shredded low-fat Swiss cheese or other low-fat cheese (2 oz.)

Heat oven to 400°. Coat 11 x 7 x 2-inch baking dish with cooking spray. Sauté potatoes in olive oil in skillet over medium-high heat 5 to 7 minutes, until browned. Transfer to medium-size bowl. Add ham. Whisk together egg substitute, sour cream, salt and cayenne in small bowl until well blended. Stir into potato mixture. Pour into prepared baking dish. Sprinkle with shredded cheese. Bake in 400° oven for 20 minutes or until golden.

Yield: 8 squares
Calories: 98
Fat: 2g
FIber: 1g

Oven Fried Mustard Chicken

Oven Fried Mustard Chicken

1 1/2 T. Dijon Mustard
1 T. Lemon Juice
3 Cloves Garlic, minced
1/2 tsp Dried Rosemary
6 small chicken thighs, skinned
3 C. Bran Flakes Cereal
6 T. Parmesan Cheese
Lemon Slices and fresh rosemary sprigs for garnish

Preheat oven to 350 degrees. Combine mustard, lemon juice, garlic, rosemary and some freshly ground pepper. Coat chicken in mustard mixture. In seal-able bag combine bran flakes and parmesan. Seal bag and crush flakes. Place chicken in bag and shake to coat well with crumb mixture. In baking dish coated with non-stick spray, arrange chicken in single layer. Sprinkle remaining crumbs over top. Cover with foil and bake 20 minutes. Remove foil, bake 20 minutes longer, or until juices run clear when pricked with fork.

Baked Tomatoes with Garlic

Baked Tomatoes with Garlic

6 large firm but ripe tomatoes
2 T. extra virgin olive oil
salt and pepper freshly ground, to taste
1/2 C. breadcrumbs
3 large garlic cloves, minced
1/2 C. chopped, flatleaf parsley

Cut the tomatoes in half, sprinkle with salt and drain cut side down in a colander, for about 10 minutes. Then dry them well with paper towels. Heat half the olive oil in a large sauté pan. Cook the tomato halves, 4 to 6 at a time, cut side down for about 5 minutes or until golden. Place tomatoes in a baking dish sprayed with nonstick cooking spray. Sprinkle with salt and pepper. Preheat oven to 400 degrees. Combine breadcrumbs, garlic and a little of the parsley and spread atop the tomatoes. Drizzle with remaining olive oil. Bake for 10 to 15 minutes. Sprinkle with remaining parsley.

Yield: 6 servings
Serving Size: 2 Tomato halves

Calories: 95
Fat: 5.3g
Fiber: 1g

Green Bean Packets

Green Bean Packets

3/4 lb. green beans, trimmed
1/8 tsp. salt
1/8 tsp. black pepper
1/4 tsp. dried Italian seasoning
2 T. grated Parmesan
8 slices thinly sliced prosciutto

Cook beans in boiling water or until crisp-tender, 5 minutes. Drain. In bowl, toss beans with salt, pepper, seasoning and Parmesan. Heat oven to 425°. Spread 1 slice prosciutto onto work surface (see photo, at right). Roll up 7 or 8 beans on prosciutto (photo 2). Transfer to large rimmed baking sheet. Repeat with remaining green beans and prosciutto. Bake in 425° oven 15 minutes. Serve warm. If making ahead, cook; cover, refrigerate a few hours. Reheat gently in oven or microwave.

Yield: 8 servings
Calories: 56
Fat: 3g
Fiber: 1g

Paper Wrapped Chicken Bundles

Paper Wrapped Chicken Bundles

4 skinless, boneless Chicken Breasts
1 large Carrot, julienned
1 small Zucchini, julienned
1 small Red Bell Pepper, julienned
1 Clove Garlic, finely minced
1 Shallot or Scallion, Finely diced
1/4 C. White Wine
1/4 C. Chicken Stock
Basil, Oregano, and Pepper to taste

4 rectangles of 12” long Parchment Paper Combine garlic, Shallot, wine, stock, and seasoning in a bowl and mix well. Add chicken and marinate at least 15 minutes. Preheat oven to 375 degrees. Place parchment paper on flat surface. Drain marinade from chicken and place breast in center of paper. Place 1/4 of the vegetables on top of the chicken and fold “butcher-style”, crimping until the paper is close to the food. Staple if necessary. Place bundles on baking sheet and bake in the oven for 15 minutes. Allow to cool a few minutes, then cut them open to serve.

Philly Steak Pockets

Philly Steak Pockets

1 package (8 oz.) crescent roll dough
4 tsp. yellow mustard
4 slices roast beef
4 slices American cheese
1 can (4 oz.) diced green chiles, drained

Heat oven to 375°. Unroll dough into 4 rectangles. Spread each rectangle with 1 tsp. mustard. Top each with 1 slice roast beef, cheese and one-quarter of chiles. Beginning at short end, roll up. Pinch seam closed. Place, seam side down, on baking sheet. Slash tops. Bake in 375° oven 15 minutes, until golden and crisp. Serve warm.

Yield: 4 servings
Calories: 305
Fat: 16g
Fiber: 0g

Baked Blueberry Puffed Pancake

Baked Blueberry Puffed Pancake

1 T. unsalted butter
Non-stick cooking spray — butter flavor or regular
1/2 C. Egg Beaters, lightly beaten
1/2 C. All Purpose Flour
1/2 C. Skim Milk
1 tsp. Vanilla Extract
1 T. Granulated Sugar
Pinch Nutmeg
Pinch Salt
1 C. Fresh Blueberries – rinsed and Patted dry
1/2 Lemon
1/4 C. Confectioner’s Sugar

Position a rack in the lower third of the oven and preheat to 425 degrees F. After preheating for 10 minutes, add the butter and a 5 second spray of cooking spray to the pan. Set the pan in the oven to preheat 10 minutes. In a large bowl, add egg beaters then whisk in flour, milk, vanilla, sugar, nutmeg and salt. Stir in the berries. Set a small sifter in a dish and pour the confectioner’s sugar into it. Set this and the lemon half (plus a reamer if you have one) near the stove. Pour the batter into the preheated pan and return it to the oven to bake for 15-20 minutes, until the edges are puffed up high and are golden brown. Remove the pan from the oven. Squeeze the juice of the halved lemon over the whole surface of the pancake, and sift on the confectioner’s sugar. Serve hot, directly from the baking pan, cut into wedges. Spoon a little of the pan sauce over each slice.

Yield: 1 10” Pancake; 4 servings
Serving Size: 1/4 Pancake Wedge

Calories: 175
Fat: 3.4g
Fiber: 1g

Notes: although it comes out of the oven really big and puffy, as you lemon/sugar it, the pancake sinks a bit and the texture gets thicker, gummier. But it tastes really nice. Sweet, almost like blueberry pie. One wedge isn’t terribly filling though. Fill up with another 1/2 C. of fresh berries served over the puff and a couple slices of bacon, lean ham, or canadian bacon on the side. Yum

Pineapple Chicken & Rice Bake

Pineapple Chicken & Rice Bake

2 pounds chicken breast
1/2 cup chopped onion
1 large red sweet pepper, cut into ¾-inch squares
1 8-ounce can pineapple chunks (juice pack)
1/4 cup frozen orange juice concentrate, thawed
2 T. Low Sodium soy sauce
1/8 tsp. ground cloves
2/3 C. long grain rice
1 C. chicken broth
Parsley sprigs or paprika

Place chicken pieces, onion, and red pepper into a large plastic bag set in a deep bowl. In a small mixing bowl stir together undrained pineapple, orange juice concentrate, soy sauce, and cloves. Pour pineapple mixture over chicken mixture in bag. Seal bag. Marinate the mixture in the refrigerator for 4 to 24 hours, turning bag occasionally. Before baking, drain chicken, reserving marinade and vegetables. Set chicken aside. Place uncooked rice in a 12×71/2×2-inch baking dish. Stir chicken broth and the reserved marinade-vegetable mixture into rice. Top with chicken pieces. Cover with foil. Bake in a 375° oven about 1 hour or till chicken and rice are tender. Garnish with parsley or sprinkle with paprika.

Black Bean And Corn Soup

Black Bean And Corn Soup

1 medium-size red onion, chopped
2 T. vegetable oil
2 cans (15 oz. each) black beans, drained
1 can (11 oz.) corn niblets, drained
1 can (14.5 oz.) chicken broth
1 C. bottled chunky salsa
1 T. fresh lime juice
1/2 tsp. salt
1/8 tsp. black pepper
Garnish (optional):
Sour cream
Lime wedges

Sauté onion in oil in saucepan over low heat 5 minutes, until tender. Mash 1 C. beans in small bowl. Stir mashed beans, whole beans, corn, broth, salsa, lime juice, salt and pepper into saucepan; simmer, uncovered, 10 minutes or until heated through. Serve with dollop of sour cream and lime, if desired.

Yield: 6 servings
Calories: 191
Fat: 7g

Polynesian Chicken

Polynesian Chicken

2 lb. Chicken Breasts
1/4 C. Reduced Sodium Soy Sauce
1/4 C. Water
1/2 C. White Wine (or Chicken Broth)
2 tsp. Liquid Smoke
1 tsp. Ginger
1/4 – 1/2 C. Brown Sugar
1-2 tsp. Dry Mustard

Mix the 4 liquid ingredients and the ginger in a 9×13” baking pan. Marinate chicken for 1-2 hours, turning halfway through marinating time. Preheat oven to 350 degrees. Leave chicken in marinade. Top chicken with 1/2 C. Brown sugar and mustard. Bake for 40-50 minutes, basting during last 15 minutes of cooking time.

Frijoles Ala Charra

Frijoles Ala Charra

4 strips bacon, chopped
1 medium-size onion, chopped
2 cloves garlic, chopped
1/2 tsp. dried coriander
1 tsp. dried oregano
2 cans (15 oz. each) black beans, undrained
1 ancho chile,* toasted, soaked, seeded, pureed (photo above)
1 tomato, seeded and diced
1/2 C. shredded Jack cheese

Cook bacon in large pot, stirring occasionally, over medium-high heat for 4 minutes; bacon should not be crispy. Add onion, garlic, coriander and oregano; cook, stirring, for 5 minutes or until onion is softened. Add beans with liquid, chile and tomato; heat through, 6 minutes. Remove from heat; top with cheese.

Yield: 8 servings
Calories: 183
Fat: 8g
Fiber: 8g

high fiber Breakfast Cookies

high fiber Breakfast Cookies

1 1/2 C. wheat BRAN (NOT wheat germ)- Reserve 1 tsp. for topping
1/2 C. whole wheat flour
1/4 C. packed brown sugar – Reserve 1 tsp. for topping
1/2 C. unsweetened apple sauce
1/2 C. unsweetened, fat free yogurt
1 tsp. baking powder
Pinch of salt
1 tsp. vanilla
1/2 tsp. imitation butter flavor
1 C. frozen, unsweetened fruit (blueberries, strawberries (chopped), raspberries, cherries (chopped) – or a combination of any of them)

Mix above together to make dough, stirring in fruit at end. Divide into 4 balls, flatten to 1/2- 3/4 inch thick on a lightly greased baking sheet or place in mini-tart pans. Top with reserved brown sugar and bran. Bake at 350 degrees for 20-35 minutes, until toothpick inserted comes out clean.

Banana Nut- Decrease apple sauce to 1/4 C., add 1 medium sized mashed banana in place of other fruit and sprinkle tops with reserved toppings and 1/8 C. finely chopped walnuts.

Chocolate Chip- Use 1/2 C. prune puree in place of applesauce, stir in 2 T. of mini-chocolate chips in place of frozen fruit.

Tropical- Stir in 1/2 C. well drained, crushed pineapple instead of frozen fruit, and 1/8 C. coconut.

Maple walnut- omit the applesauce, brown sugar, and frozen fruit. Add 1/3 C. real maple syrup and 1/8 C. finely chopped walnuts.

Yield: 4 cookies
Serving Size: 1 cookie

Claories: 195- 215, depends on flavor
Fat: < 1g Fiber: 14g

Red Wine Chicken

Red Wine Chicken

1 lb. Boneless Skinless Chicken Breasts, pounded thin
1/4 C. Dry Table Wine
1 T. brandy
2 Garlic Cloves, minced
1/2 C. Frozen Pearl Onions, thawed
1/2 C. Chicken Stock
1 T. Tomato Paste
1/2 C. Button Mushrooms, halved
Bay Leaf
1 T. Chopped Parsley
1/8 tsp. Thyme
1/8 tsp. Pepper

Combine Wine, brandy and garlic. Pour into nonstick skillet and heat over medium. Add sliced chicken, cover, and cook 2-3 minute. Turn chicken and add onions to pan. Cook another 2-3 minutes, covered. Mix chicken stock and tomato paste in a small dish. Add mushrooms to pan, and pour in broth mixture. Cover and cook 2-3 minutes, or until chicken is fully done. Remove chicken, turn up heat, and cook liquids until reduced by half. Stir in remaining seasonings, and serve over chicken.

Banana Stuffed French Toast

Banana Stuffed French Toast

1 C. mashed ripe banana
1/2 tsp. lemon juice
4 (1-inch-thick) slices Italian bread
1 C. skim milk
2 T. brown sugar
2 tsp. vanilla extract
1/2 tsp. ground cinnamon
1/4 tsp. baking powder
4 large egg whites
2 large eggs
2 tsp. margarine, divided
1/2 C. maple syrup

Combine banana and lemon juice in a small bowl. Stir well; set aside. Cut bread slices in half crosswise; cut a slit through cut sides of each piece of bread to form a pocket. Stuff 2 T. banana mixture into pocket of each piece of bread. Combine milk and next 6 ingredients (milk through eggs) in a large shallow dish, and stir well with a whisk. Arrange stuffed bread pieces in a single layer in dish, turning to coat. Cover and chill 45 minutes or until milk mixture is absorbed, turning bread pieces over after 20 minutes. Melt 1 tsp. margarine in a large nonstick skillet over medium heat; add half of bread pieces. Cook 4 minutes. Carefully turn bread over; cook 3 minutes or until browned. Repeat procedure with remaining margarine and bread pieces. Serve with maple syrup.

Yield: 4 servings
Serving Size: 2 bread pieces and 2 T. maple syrup

Caloires: 354
Fat: 5.1g
Fiber: 2.5g

Rolled Chicken and Asparagus

Rolled Chicken and Asparagus

1 lb. Chicken Breasts
24-30 asparagus Spears (tough ends removed)
2 T. Lemon Juice
6 Green Onions (chopped)
Pepper

Pre-heat oven at 350 degrees. Cut chicken breasts into 8-10 strips, each about 1″ x 5″. Wrap each strip in corkscrew around 2-3 uncooked asparagus spears. Fasten with toothpicks. Place in uncovered baking dish (sprayed with cooking spray). Sprinkle with Lemon Juice, green onions and pepper. Cover and bake 25-30 minutes. Remove toothpicks. Serve hot immediately or refrigerate until chilled and serve cold.

Turkey Enchilada Casserole

Turkey Enchilada Casserole

1 1/2 lb. ground turkey breast
1/2 C. chopped onion
1 T. minced garlic
2 T. minced fresh oregano leaves or 1 T. dried
1/2 tsp. ground cumin
1 tsp. salad oil
1 can (29 oz.) red enchilada sauce
Salt
12 corn tortillas (6 in. wide)
2 C. shredded reduced-fat jack cheese (8 oz.)
Chopped fresh cilantro

In a 5- to 6-quart pan over high heat, stir turkey, onion, garlic, oregano, and cumin in oil until turkey is crumbly and no longer pink, about 4 minutes. Stir in 1 C. enchilada sauce. Add salt to taste. Meanwhile, cut tortillas in half. Arrange a fourth of the halves evenly over the bottom of a shallow 3-quart casserole, overlapping to fit. Sprinkle a fourth of the cheese evenly over the tortillas, then top with a third of the turkey mixture and a fourth of the remaining enchilada sauce, spreading each level. Repeat to make two more layers of tortillas, cheese, turkey mixture, and sauce; top with another layer of tortillas and sauce, then cheese. Bake in a 425° regular or convection oven until cheese is melted and casserole is hot in the center, 18 to 20 minutes. Sprinkle with chopped cilantro.

Yield: 8 servings
Calories: 249
Fat: 5.7g
Fiber: 1.7g

Crepes

Crepes

1 C. Flour
1/2 tsp. Salt
1 tsp. Baking powder
1 T. Splenda
4 Egg Whites
1 C. Skim Milk
1/2 tsp. Vanilla

Sift all dry ingredients together and make a well in the center. In a separate bowl, beat the egg whites; add the remaining liquid ingredients. Pour the beaten liquids into the flour mixture. Don’t over mix; ignore small lumps. Heat a nonstick skillet quite hot. Spoon batter onto hot griddle and let it spread until thin (tip griddle if necessary). When browned on bottom, flip over to brown the other side. For breakfast top crepes with 1/2 C. sliced fresh fruit or fill with fruit and cottage cheese.

Yield: 6-8 servings
Serving Size: 1 Crepe

Calories (if you make six, less if you make 8): 95
Fat: .3g
Fiber: .5g

Can be made in deserts with cool whip light and sugar free syrups, or stuffed with savory fillings (maybe riccota, spinach and chicken, for example) for a nice meal. (Take out the Splenda if making a savory crepe.) Crepes are very versatile.

Simple Roast Chicken

Simple Roast Chicken

1 (4- to 5-pound) roasting chicken
1/2 tsp. pepper
1/2 tsp. paprika
1 medium onion, trimmed and quartered
1 celery stalk, cut into 3-inch pieces
1 medium carrot, cut into 3-inch pieces
1 garlic clove
1 bay leaf
Cooking spray

Preheat oven to 400°F. Remove and discard giblets and neck from chicken. Rinse chicken under cold water; pat dry. Trim fat from chicken. Combine pepper and paprika. Sprinkle seasoning mixture over breast, drumsticks, and into the body cavity. Place onion, celery, carrot, garlic, and bay leaf in body cavity. Tie ends of legs together with cord. Lift wing tips up and over back; tuck under chicken. Place chicken, breast side up, on a broiler pan coated with cooking spray. Insert meat thermometer into meaty part of thigh, making sure not to touch bone. Bake at 400°F for 1 hour or until meat thermometer registers 180°F. Cover chicken loosely with foil; let stand 10 minutes. Discard skin, vegetables, and bay leaf. Save the carcass and make delicious Chicken Stock!

Spice Pancakes with Fresh Lemon Sauce

Spice Pancakes with Fresh Lemon Sauce

3 large eggs, separated
13/4 C. buttermilk
About 3 T. butter or margarine, at room temperature
1 T. sugar
2 tsp. dark molasses
1 1/2 C. all-purpose flour
2 tsp. ground ginger
1 tsp. baking soda
1 tsp. baking powder
1 tsp. ground cinnamon
1/2 tsp. ground nutmeg
1/2 tsp. salt
1/4 tsp. ground cloves
Fresh lemon sauce
Lemon wedges (optional)
Lemon leaves (optional)

In a deep bowl with mixer on high speed, whip egg whites until they hold distinct moist peaks. In another large bowl (with unwashed beaters), beat egg yolks, buttermilk, 3 T. butter, sugar, and molasses until blended. Add flour, ginger, baking soda, baking powder, cinnamon, nutmeg, salt, and cloves. Beat until smooth. Add whipped whites to batter; fold gently to blend. On a buttered nonstick griddle or 12-inch nonstick frying pan over medium-high heat, pour batter in 1/4-C. portions, spacing so pancakes don’t touch. Cook until tops are full of bubbles, 2 to 3 minutes. Turn over and cook until bottoms are golden brown, 1 to 2 minutes. Repeat to cook remaining batter. As pancakes are cooked, stack on plates, or arrange slightly overlapping on baking sheets and keep warm in a 150° oven. Serve with warm lemon sauce. If desired, garnish with thin lemon slices and leaves.

Yield: 6 servings
Serving Size: 3 pancakes with lemon sauce

Calories: 266
Fat: 11g
Fiber: .8g

Ham Spread for Toast, etc

Ham Spread for Toast, etc

1/2 C. 1% Cottage Cheese
2/3 C. Cooked Ham, Finely Chopped
3 T. Low Fat Swiss Cheese, shredded
11/2 T. Fresh Parsley, minced
1/4 tsp. Horseradish
1/4 tsp. Dijon Mustard
1/8 tsp. Poppy Seeds

Process cottage cheese until very smooth. Stir in remaining ingredients, cover, and chill thoroughly before using.

Yield: 16 T.
Serving Size: 2 T.

Calories: 45
Fat: 1.2g
Fiber: 0g

Notes: Good on toast, bagels, english muffins, warmed pitas, in a sandwich, you name it. Tasty way to add a little protein to your meal (2 T. has about 7g of protein).

Skillet Turkey & Potatoes

Skillet Turkey & Potatoes

Chicken Broth for sautéing
1 C. Thinly sliced, peeled potatoes
5 oz. Ground Turkey Breast
1/2 C. Diced Onion
1/2 C. Diced Green Bell Pepper
1/2 C. Sliced Carrot
1 Garlic Clove, minced
1 C. Canned Tomatoes, chopped, liquid reserved
1 T. Chopped Parsley
1/4 tsp. Thyme
1/4 tsp. Pepper

In nonstick skillet, heat chicken broth. Add potatoes and turkey. Cook over high heat, stirring constantly, until turkey is cooked through. Transfer to plate and set aside for now. Add chicken broth to pan. Add onion, bell pepper, carrot and garlic and sauté over high heat until tender crisp, about 2-3 minutes. Return meat-potato mixture to the pan. Add remaining ingredients; bring to a boil. Reduce heat to low, cover and let simmer, stirring occasionally, until flavors blend and potatoes are tender, about 10 minutes.

Fresh Lemon Sauce

Fresh Lemon Sauce

In a 1- to 2-quart pan, mix 1 C. sugar and 2 T. cornstarch. Stir in 2 C. water. Bring to a boil over high heat, stirring, about 4 minutes. Remove from heat. Add 1/4 C. (1/8 lb.) butter or margarine, 2 T. grated lemon peel, and 1/4 C. lemon juice. Stir until butter melts. Serve warm.

Yield: 3 C.
Serving Size: 1 T.

Calories: 27
Fat: 1g
Fiber: 0g

Italian Zucchini Frittata

Italian Zucchini Frittata

4 C. unpeeled grated Zucchini, about 11/2 lb.
2 T. chopped Onion
1/2 tsp. Chopped Garlic
1 4oz. Can diced green chilies
1 C. Egg Substitute (= to 4 eggs)
1/2 tsp. Cumin
1/2 tsp. Chili Powder
1/4 tsp. Pepper
Salsa

Spray oven safe 10” skillet with nonstick spray. Sauté first three ingredients until zucchini is tender, pouring off any liquid. Add chilies. Meanwhile, mix eggs and seasonings. Add to the zucchini mixture and cook until eggs begin to set. Broil until top is golden. Serve with Salsa.

Yield: 4 servings
Serving Size: wedge 1/4 of pan

Calories: 54
Fat: .2g
Fiber: 4.2g

Spanish Turkey Chops

Spanish Turkey Chops

4 turkey Cutlets
1 C. uncooked white rice
1/2 onion, thinly sliced
1/2 bell pepper (any color), thinly sliced
1 C. Water
1 C. tomato juice
1/4 C. ketchup
1/4 C. vinegar
2 T. Worcestershire sauce
2 T. Brown Sugar
1/2 T. paprika
1 tsp. dry mustard
1 tsp. salt, optional
1/2 tsp. chili powder
1/8 tsp. pepper

Brown chops on both sides in non-stick pan with a tightly fitting lid. Place onion and pepper rings on top. Scatter rice on top and around chops. Combine remaining ingredients and pour over all. Reduce heat to low, cover and simmer 30-40 min.

Yield: 4 servings
Serving Size: 1 4oz. Turkey Chop + 1/4 cooked rice & veggies (about 2/3 C.)

Calories: 343
Fat: 1.2g
Fiber: 1.3g

Risotto With Clams

Risotto With Clams

3 dozen littleneck clams (about 2 1/2 lb.)
8 1/2 C. water, divided
3 T. olive oil, divided
2 T. chopped fresh flat-leaf parsley
2 tsp. minced garlic
1 1/2 C. Arborio rice or other short-grain rice
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
Chopped fresh parsley (optional)

Put the clams and 1/2 C. water in a large skillet over medium-high heat; cover and cook for 4 minutes or until the shells open. Remove the clams from the pan, reserving the cooking liquid. Cool clams. Remove the meat from the shells, and set aside.Bring 8 C. water to a simmer in a large saucepan (do not boil). Keep warm over low heat. Put 2 T. olive oil, parsley, and garlic in a large saucepan; cook over medium-high heat until garlic sizzles. Add the rice, and stir until coated; cook for 5 minutes, stirring constantly. Stir in reserved clam liquid; cook until the liquid is absorbed, stirring constantly. Add water, 1 C. at a time, stirring constantly until each portion of water is absorbed before adding the next. Continue until rice is tender. Season with salt and pepper. Add clams; cook 3 minutes or until thoroughly heated. Stir in 1 T. olive oil, and sprinkle with parsley, if desired. Serve immediately. NOTE: To substitute canned clams for the fresh, use 3 (6-oz.) cans clams, undrained, and use 7 C. water.

Yield: 4 servings
Serving size: 1 C.

Calories: 422
Fat: 11.3g
Fiber: 1.2g

Manakeesh (Middle Eastern Spice Tart)

Manakeesh (Middle Eastern Spice Tart)

1 T. sugar
1 C. warm water
2 tsp. active dry yeast
3 C. all-purpose flour
1 tsp. salt
4 T. zaatar (Zaatar is an herb mixture composed of savory, thyme, sumac, and sesame seeds. A prepared mixture of this herb mixture can be found at most Middle Eastern groceries.)
2 T. olive oil
1/2 tsp. lemon juice

In a small bowl, dissolve the honey in the warm water. Sprinkle the yeast over the water and stir until it dissolves. Let the yeast mixture stand for 5 minutes, until a layer of foam forms on the surface. In a large bowl, combine the flour and the salt. Make a well in the center of the flour mixture and pour the olive oil and the yeast mixture. Stir the flour into the wet ingredients, until all the flour is incorporated. If its too dry, add more water. On a lightly floured surface, knead the dough for 15 minutes, until it is smooth and elastic. Shape the dough into a ball and put in a well-oiled bowl. Cover with a moist towel and let rise in a warm place until double in bulk (about 1 1/2 hours). One hour before baking, start preheating the oven with baking stones inside at 500 degrees F. Roll out 6 equal circles of dough. Meanwhile, in a small mixing bowl, mix zaatar mix with the olive oil and lemon juice. Pour the zaatar mixture equally on the dough circles and smooth it over the dough surface. Place on stone and bake until dough is done (8-10 minutes). Eat warm.

Yield: 6 servings
Serving Size: 1 bread round w/ spices

Calories: 260
Fat: 5.2g
Fiber: 1.6g

Spinach Stuffed Chicken Breast

Spinach Stuffed Chicken Breast

2 sun dried tomatoes, not packed in oil
1/2 C. frozen chopped spinach, thawed
1/2 tsp. lemon zest
1 tsp. unsalted butter, softened
1 T. fresh parsley, minced
2 boneless skinless chicken breast halves

Cover sun dried tomatoes with boiling water in a bowl. Let stand 5 minutes and drain. Finely chop tomatoes. Press excess liquid from spinach and combine with tomatoes and remaining ingredients, except chicken. Set aside. Preheat oven to 350°F. Place chicken breasts between two sheets of wax paper and pound lightly with a mallet or other heavy flat object to flatten slightly. Divide spinach mixture into equal portions and spread over each chicken breast. Roll up chicken breasts and secure with toothpicks. Arrange chicken in a shallow pan and bake 35-40 minutes, or until chicken is opaque throughout. Remove toothpicks before serving.

Spicy Chicken with Zucchini

Spicy Chicken with Zucchini

4 chicken breasts
3 zucchini (halved lengthwise and thinly sliced)
1 small onion
1 red or yellow bell pepper
1 15 oz. can NO SALT diced tomatoes
2 8 oz. cans NO SALT tomato sauce
1-2 T. garlic, minced
1/2 – 1 tsp. crushed red peppers
1 tsp. black pepper
2 T. Italian herbs
Cooked rice (I toss in a bit of celery and carrots in mine)

Place four chicken breasts in a frying pan in about 1/4 inch of water. Bring to a boil and begin steaming chicken breasts. Cook chicken breasts so that the outsides turn white. Add onions, garlic, bell pepper, tomatoes, tomato sauce, crushed red peppers, Italian herbs, and black pepper. Reduce heat to medium, cover and allow to cook for about 10 minutes at a good simmer. Watch your liquids and make sure they don’t all cook out. Then add sliced zucchini and cook another 7-10 minutes until zucchini is tender but not mushy.

You can vary the heat of this dish by altering the amount of crushed red peppers. WARNING: as with most peppered foods, the flavors INCREASE in heat the longer they are kept. So be sure to be a little gentle on the heat the night before if you want to be able to eat it the next day!!