Parsley Steak

Parsley Steak

3/4 lb. Minute/Breakfast Steaks cut into thin strips
3/4 tsp. Pepper
3 whole Green Onions, chopped fine
1 tsp. Lemon Rind, grated fine
1/3 C. Salt-Free Beef or Vegetable Broth
3 T. Parsley, minced

Cook steak in non-stick skillet over moderately high heat, stirring, until no longer pink. Transfer to a serving platter. Add pepper, onion, lemon peel, and beef broth and cook until liquid has boiled down by half, about 4-6 minutes. Return meat to skillet, add parsley, and toss until heated through.

Basil Chicken Roulade

Basil Chicken Roulade

5 boneless, skinless chicken breasts, about 6 oz. each
2 C. chopped spinach
1 cup chopped, fresh basil
2 T. fresh lemon juice
1/4 cup chopped onion
1 T. chopped garlic
1/2 tsp. salt
1/2 tsp. freshly ground black pepper
6 C. chicken stock (broth)
1 cup Chardonnay, or similar white wine

Place one chicken breast between pieces of plastic wrap and gently pound with mallet. Try to shape it as much like a rectangle as possible, about 1/4″ thick. Follow the same procedure with 3 more breasts. Set aside. Chop the last breast into 1″ chunks. Place the spinach, basil, lemon juice, onions and garlic into a food processor. Pulse to chop. Add the chicken chunks, salt and pepper and continue to puree until the mixture becomes thick. Add a small amount of chicken stock if needed for moisture. Spread 1/4 of the chicken mixture in a thin layer on each chicken breast. Fold the breast over the chicken mixture into roll-ups (roulades). Wrap the roulades in cheesecloth or plastic wrap and tie with string on both ends. Cheesecloth is preferable for tender, juicier chicken. Place chicken stock into a medium pot and bring to boil. Add the wine and roulades. Simmer for 15 minutes or until a thermometer inserted to center of chicken breast reads 180°F (check at 8-10 minutes). Remove from liquid. Reduce a few C. of the cooking liquid by half. Remove the cheesecloth or plastic from the chicken and slice on the bias to create oblong pieces. Serve 1 roulade per person with the reduced liquid spooned over the slices.

1 roulade = 337 calories

Family Swiss Steak

Family Swiss Steak

2 T. unbleached all-purpose flour
1/2 tsp. crushed dried thyme
1/4 tsp. sweet paprika
1 1/2 lb. boneless beef round steak, cut 1 inch thick
1 T. Worcestershire sauce
canola oil cooking spray
1 large garlic clove, peeled and thinly sliced
2 medium celery ribs, thinly sliced
2 medium onions, peeled and thinly sliced
4 medium plum tomatoes, thinly sliced
1/2 C. reduced-sodium canned beef broth

In a small bowl, combine flour, thyme, and paprika. Using a pastry brush, brush steak pieces with Worcestershire sauce. Dredge in flour mixture. Lightly coat a large nonstick skillet with cooking spray. Place on stove over medium-high heat. Add steak pieces and brown on both sides, about 5 minutes per side. Transfer steak pieces to a 3-quart or larger crockery slow cook. Top with garlic slices, celery, onions, and tomatoes. Pour beef broth over the top. Do not stir. Cover and cook on low for 8 to 10 hours or on high for 4 to 5 hours. To serve, transfer steak pieces and vegetables to a heated serving platter. Spoon any pan juices over the top and serve at once.

Yield: 4 servings
Calories: 191
Fat: 4g
Fiber: 2g

Pinwheel Flank Steak

Pinwheel Flank Steak

1 1/2 lb. Flank Steak
3/4 C. Cooked Mashed Yam
2 T. Dried Minced Onion
3 T. Parmesan Cheese
2 T. Chopped Chives
1/2 tsp. Lemon Pepper
1/2 C. Sliced Mushrooms, lightly steamed

Pound steak to flatten slightly. In medium bowl combine potatoes, onion, cheese, chives, and seasonings. Spread over steak and top with mushrooms. Roll steak as tight as possible. Secure with toothpicks. Slice into rounds about 1” thick. Preheat BBQ or broiler and sear steaks about 2 minutes on each side. Continue cooking until done as desired.

Note: The trick to this one is to really roll the meat up tight! If it is loose at all, when you lay the wheels on the grill, the stuffing falls out. It still tastes great, but your filling will end up all over the bottom of the BBQ. Trust me on this one 😉 I also find that it is easiest to use large tongs when cooking these instead of a spatula.

Braised Chicken with Apples & Turnips

Braised Chicken with Apples & Turnips

2 T. Flour
4 boneless skinless chicken breasts
1 tsp. vegetable oil
1 onion, chopped or 2 T. dehydrated onion
3/4 C. Apple cider or juice
1 small turnip, peeled and cut into 1/4 inch by 2 inch sticks (about 4 cups)
1 C. reduced sodium chicken stock
2 Granny Smith or golden delicious apples, peeled and chopped
2 T. lemon juice
1 1/2 tsp. fresh thyme leaves or 1/2 tsp. dried
Salt and black pepper

Coat chicken with flour and shake off excess. Reserve unused flour. Heat oil over high heat in a large non-stick skillet. Add chicken and cook until golden, about 2 minutes per side. Remove and set aside. Reduce heat to medium and add onions. Cook for 2 minutes until onions are softened. Add reserved flour and cook 1 minute more. Gradually add cider and cook, stirring until thickened, about 2 minutes. Add turnip and chicken stock. Cover and simmer on low until tender, about 15 to 20 minutes. Add apples, lemon juice, thyme and chicken. Cook until chicken is no longer pink inside, season with salt and pepper, and serve.

Meat and Mushroom Pub Pies

Meat and Mushroom Pub Pies

1/2 frozen puff pastry sheet (one-fourth of a 17 1/4-oz. package), defrosted
1 lb. ground beef sirloin
6 oz. mushrooms, sliced
1 1/2 C. frozen chopped onion
2 tsp. crushed dried thyme
2 T. all-purpose flour
1 1/2 C. fat-free low-sodium canned beef broth
1 T. bottled steak sauce
1/2 C. frozen peas, rinsed with cold water and drained

Preheat oven to 450�F . On a lightly floured surface, roll out pastry to 6-inch square. Using a sharp knife, cut into twelve 1/2-inch strips. In a heavy skillet over medium-high heat, brown beef, mushrooms, and onion until beef is no longer pink, about 5 minutes. Sprinkle mixture with thyme and flour. Add beef broth and steak sauce; cook, stirring, for 5 minutes. Stir in peas. Spoon mixture into individual casserole dishes about 5 inches in diameter. Arrange two pastry strips in a wide X over each casserole. Place a third strip across the center. Press overhangs firmly to sides of casseroles to seal. Bake until pastry is puffed and golden brown, about 12 minutes.

Yield: 4 servings
Calories: 430
Fat: 22g
Fiber: 3g

Roast Sirloin with Black Peppercorn Crust

Roast Sirloin with Black Peppercorn Crust

2 T. Black Peppercorns
1 lb. Lean Sirloin Steak, trimmed of fat
1 T. Olive Oil
3 Scallion, chopped fine
2 T. Dry White Wine (table wine, not cooking wine)
1 C. Beef Broth

Preheat oven to 500degrees (broiler). Crush peppercorns very coarsely and coat both sides of steak with pepper. Heat a heavy ovenproof skillet over medium high heat until warm. Add olive oil and heat until nearly smoking, about 1 minute. Add steak and cook 30 seconds on one side, then turn. Transfer skillet to upper third of the oven and roast uncovered 4 minutes for rare 6 minutes for medium rare, 8 minutes for medium-well. Transfer steak to platter and slice thin. Add scallions to pan and heat on stovetop over medium heat for 30 seconds, add white wine and cook for 1 minute. Add broth and simmer for 2-3 minutes, scraping up any browned bits, until reduced by about half. Serve steak with sauce

Buffalo Chicken Strips

Buffalo Chicken Strips

Apple Cider Vinegar
2 egg whites
1 tsp of garlic powder
1/2 tsp black pepper
Cayenne pepper to taste

Mix all ingredients in a small bowl. Drop pieces of chicken breast cut into strips into the mixture. Bake this in the oven at about 400 degrees, or grill over medium heat. Just turn often brushing the vinegar/egg mixture over the pieces as it cooks. Discard the remaining sauce. Serve with a sprinkle of hot sauce.

Beef Wellington

Beef Wellington

1 2 1/2-lb. beef tenderloin (filet mignon)
freshly ground pepper to taste
1 sheet frozen puff pastry
1 large egg, beaten with 1 T. water
2 tsp. olive oil
2 C. finely chopped mushrooms
3 shallots, finely minced
1 clove garlic, minced
1/4 C. chopped flat-leaf parsley
1/2 tsp. crushed dried thyme
decorative pastry cut-outs from 2nd pastry sheet for garnish (optional)
sprigs of fresh herbs for garnish (optional)

Preheat oven to 425°F. Season tenderloin with pepper and place in a lightly greased roasting pan. Roast for 30 minutes, or until an instant meat thermometer readers 130°F. Cover tenderloin with foil and refrigerate for 1 hour. Thaw puff pastry at room temperature for 30 minutes. Reheat oven to 425°F. Beat egg with water and set aside. Meanwhile, heat oil in a heavy skillet over medium-high heat. Add mushrooms, shallots, and garlic. Cook, stirring occasionally, until vegetables are wilted and all liquid has been absorbed. Stir in parsley and thyme. Set aside. Unfold the pastry sheet and place on a lightly floured work surface. Roll out to a rectangle, 4 inches longer and 6 inches wider than the tenderloin. Brush the pastry sheet with some of the egg mixture. Spoon mushroom mixture onto the pastry to within 1 inch of the edges. Place the tenderloin in the center of the mushroom mixture. Fold the pastry over the meat, sealing the ends and edges. Place seam-side down on a heavy baking sheet. If desired, decorate the pastry with small pastry cut-outs, using the remaining egg mixture as your “glue.” Bake 25 minutes, until pastry is golden, and the meat thermometer reads 140°F. Transfer tenderloin to a serving platter and garnish with fresh herbs (if using). Let stand for 5 minutes before carving into slices.

Yield: 10 servings
Calories: 320
Fat: 16g
Fiber: 2g

Sicilian Beef

Sicilian Beef

4 4oz. beef cube steaks
2 tsp. Italian herb seasoning
1 onion, chopped
1 lb. recipe-ready crushed tomatoes (low sodium)
1/2 tsp. cinnamon
1 T. honey
2 T. red wine vinegar

Season meat with half the Italian herbs and salt and pepper to taste. Heat oil in a heavy nonstick skillet over medium high heat. Sauté meat 2-3 minutes, until browned on bottom. Turn over and stir in onion and remaining Italian seasoning. Cook 2 minutes and stir in remaining ingredients. Bring to a boil. Cover skillet, reduce heat to medium low and cook 6-8 minutes, until meat is cooked throughout.

Caribbean Chicken

Caribbean Chicken

1 pound chicken breast, cut into 2 inch pieces
Fat free cooking spray
1 can (14 1/2oz) no salt diced tomatoes, undrained
1 medium bell pepper, diced as small or as big as you like
1 medium onion, chopped (about 1 cup)
1 clove garlic, minced
4 cups of hot cooked brown rice (prepared in low sodium chicken broth adds flavor)

Caribbean seasoning:

2 T. oat flour
2 tsp ground allspice
1/2 tsp paprika
1/2 tsp pepper
1/2 tsp cumin (ground or seed)
1/4 tsp ground red pepper (more if you like it hot!)

Prepare Caribbean Seasoning, and shake chicken in bag to coat with seasoning mix. Spray nonstick pan with spray and add chicken. Stir fry over medium heat 7-10 min or till no longer pink. Stir in tomatoes, bell pepper, onion, and garlic. Heat to boiling, then reduce heat. Cover & simmer 5-10 minutes or until vegetables are the way you like. Serve chicken mixture over hot rice.

Dilled Mushroom Blintzes with Sour Cream

Dilled Mushroom Blintzes with Sour Cream

crepes
3 C. skim milk
4 large eggs
1/2 tsp. salt (optional)
2 C. unbleached flour
butter-flavored cooking spray

mushroom filling
refrigerated butter flavored cooking spray
2 tsp. canola oil
2 C., about 10 oz., finely chopped onions
1 1/2 lb. mixed fresh mushrooms, chopped coarsely
2 tsp. minced garlic
5 T. chopped fresh dill
3-4 T. unbleached flour
freshly ground pepper, to taste
1/4 C. Madeira or sherry
1/2 to 2/3 C. 98% fat free, no-salt-added canned vegetable broth
fat-free sour cream
extra dill, garlic powder, chives, or horseradish for garnish

To make the crepes batter: Place the milk, eggs, and salt (if using) in a blender or food processor fitted with the metal blade. Add the flour, and process for 30 seconds. Scrape down the sides and process for another 10 seconds. Allow the batter to sit for 30 minutes. Lightly coat a 6 or 7 inch non-stick crepe pan or non-stick skillet with cooking spray and place over high heat. When hot, add about 2 T. (will depend on size of pan) batter and tilt so batter covers the bottom of the pan. Allow the crepe to cook until set. Loosen with a spatula and turn onto a towel. Repeat using all of the batter, stacking the cooked crepes. These can be made ahead of time and frozen with waxed paper in between each crepe. For the filling: Coat a non-stick skillet with cooking spray and add 1 tsp. the oil. Cook the onions until tender, about 10 minutes over moderate heat. Set onions aside. Re-coat the skillet with cooking spray and add the remaining oil. Cook the mushrooms over high heat, so they do not give off too much liquid, for about 5 minutes. Add the garlic and cook for 1 minute. Mix in the dill and flour and cook for 3 minutes. Season with pepper. Stir in Madeira and chicken broth. Blend until smooth and thick. To assemble the blintzes, place 2 T. of filling in the center of a crepe on the cooked side. Tuck in the sides and fold the top over the bottom edge to make a neat rectangular envelope. Repeat until all blintzes are made. When ready to serve, coat a non-stick skillet with cooking spray. Sauté a skillet-full of the blintzes until browned on each side. Keep warm covered with foil while you continue to sauté the remainder of the blintzes. Serve with fat-free sour cream to which you can add chopped dill, garlic powder, chives, or horseradish, or leave plain depending on your whim.

Yield: 36 blinzes
Servings Size: 2 Blintzes

Calories: 58
Fat: 1g
Fiber: 0g

Skillet Stroganoff

Skillet Stroganoff

1 (3/4-pound) flank steak
1 T. cornstarch
1 tsp. olive oil
2 C. thinly sliced onion
8oz. mushrooms, sliced
1/2 C. low-salt beef broth
1/2 tsp. salt
1/4 tsp. black pepper
1/4 C. fat-free sour cream
2 T. finely chopped fresh parsley
2 C. hot cooked long-grain rice

Trim fat from steak, and cut steak diagonally across the grain into thin slices. Combine steak and cornstarch in a small bowl, and toss well. Heat oil in a large nonstick skillet over medium-high heat. Add steak, and sauté 5 minutes. Add onion, and sauté 1 minute. Add mushrooms; cover and cook 2 minutes. Add broth, salt, and pepper. Reduce heat, and simmer, uncovered, 5 minutes. Remove from heat; stir in sour cream and parsley. Serve with rice.

Celestial Chicken Skewers

Celestial Chicken Skewers

3/4 cup low-fat mayonnaise
1/3 cup low-fat buttermilk
3 T. chopped green onion tops
1 T. chopped fresh or 1 tsp. dried tarragon
1 T. chopped fresh or 1 tsp. dried dill
2 tsp. white wine vinegar
1/2 small cucumber (about 2 oz.)
3 cups water
1/2 pound skinned, boned chicken breast, cut into 24 (3/4-inch) pieces
24 small mint leaves
Cucumber slices (optional)

Place first 6 ingredients in a blender; process until smooth. Cover and chill. Cut the cucumber lengthwise into 4 pieces; cut each piece crosswise into 6 (1/4-inch) slices. Bring water to a boil in a medium saucepan. Add chicken; cook 4 minutes or until done. Drain well, and cool. Thread 1 chicken piece, 1 cucumber piece, and 1 mint leaf onto each of 24 (6-inch) skewers. Cover and chill. Serve with sauce; garnish with cucumber slices, if desired.

Serving size: 3 skewers and 2 T. sauce
Calories: 86

Cajun Grilled Shrimp

Cajun Grilled Shrimp

1 1/4 lb. large shrimp, shelled and deveined
1 T. fresh lemon juice
Cooking oil
2 T. chopped flat-leaf parsley
Cajun seasoning
1/2 T. good-quality chile powder
1/2 T. Hungarian paprika
1/2 tsp. garlic powder
1/2 tsp. onion powder
1/4 tsp. freshly ground pepper
1/4 tsp. cayenne pepper
1/4 tsp. crushed dried oregano
1/4 tsp. crushed dried thyme

Light the grill or preheat the broiler. In a small bowl, combine the seasoning ingredients. Add the shrimp and toss to evenly coat. Thread the shrimp onto 4 metal skewers and drizzle with lemon juice. When ready to grill, lightly brush the grill rack with oil. Grill the shrimp until they are cooked through and lightly charred around the edges, 3 to 5 minutes per side. Sprinkle with parsley and serve hot.

Yield: 4 servings
Calories: 113
Fat: 1g
Fiber: 1g

Sweet and Sour Stir Fry

Sweet and Sour Stir Fry

2 – 4 oz beef or chicken, cubed or thin strips
1/2 cup Red Bell Pepper
1/2 cup Green Bell Pepper
3 oz Baby Carrots cut in strips
2-3 Green Onion, chopped
1/2 cup sliced mushrooms
1/8 cup Balsamic Vinegar
1/2 tsp Splenda
1 cup Rice Noodles
Water or Salt Free Stock

Heat a large skillet. Add a couple of T. of water (or salt free stock), the meat, and carrots. Once meat is browned, add remaining vegetables, vinegar, sugar, and a little more water. Heat stirring continuously until vegetables are tender and liquid has cooked away. Serve over Rice Noodles.

Chicken Breasts Florentine

Chicken Breasts Florentine

2 10oz. Pkg. Frozen Spinach
1 C. Water or stock
1 1/2 lb. Boneless, skinless Chicken Breasts
1/2 Stalk Celery
1/2 sm. Onion
3 T. Flour
1/2 C. Skim Milk
1/4 C. Parmesan Cheese
1/8 tsp. Nutmeg

Preheat oven to 375 degrees. Cook spinach according to package directions. Drain well. Simmer chicken in water with the celery and onion chicken is no longer pink, about 15 minutes. Remove chicken, reserving 1 C. of cooking liquid, discard vegetables. Shake flour with milk in a covered container well to remove all lumps. Mix with reserved liquid in saucepan. Cook, stirring constantly, until thickened. Stir in nutmeg and cheese. Mix spinach with half the sauce and spread in a 9×13 baking dish that has been sprayed with non-stick cooking spray. Arrange chicken over spinach, pour remainder of sauce over chicken. Bake, uncovered, about 25-30 minutes, until fully heated and the chicken done.

Spaghetti with Seafood and Spinach

Spaghetti with Seafood and Spinach

8 oz. dry spaghetti
1 T. olive oil
1 T. fresh lemon juice
2 tsp. grated lemon zest
2 cloves garlic, minced
3 T. chopped flat-leaf parsley leaves
4 oz. medium shrimp, shelled and deveined
1/2 lb. fresh bay scallops
4 oz. skinless salmon fillet, cut into 4 strips
2 T. dry white wine or additional lemon juice
2 C. packed baby spinach leaves, about 1/2 lb., stems removed

Bring a large pot of water to a rapid boil. Add the pasta and cook to al dente, following package directions. Meanwhile, in a small bowl, combine the olive oil, 1 T. (15 ml) lemon juice, lemon zest, garlic, and parsley. Set aside. While the pasta cooks, heat a large nonstick skillet over medium-high heat. Add the shrimp, scallops, and salmon. Cook, turning once, for about 2 minutes. Add the wine and boil for another minute. Set aside. Drain the pasta and toss with the lemon-garlic mixture and spinach. Gently toss the seafood with the pasta and serve immediately.

Yield: 4 Servings
Calories: 381
Fat: 7g
Fiber: 3g

Traditional Yankee Pot Roast

Traditional Yankee Pot Roast

2 tsp. olive oil
1 (4-pound) boneless chuck roast, trimmed
1 T. kosher salt
1 T. cracked black pepper
2 cups coarsely chopped onion
2 cups low-salt beef broth
1/4 cup ketchup
2 T. Worcestershire sauce
1 cup chopped plum tomato
1 1/4 pounds small red potatoes
1 pound carrots, peeled and cut into 1-inch pieces
2 T. fresh lemon juice
Chopped fresh parsley (optional)

Preheat oven to 300 degrees. Heat olive oil in a large Dutch oven over medium-high heat. Sprinkle roast with salt and pepper. Add roast to pan, browning on all sides (about 8 minutes). Remove from pan. Add onion to pan; sauté 8 minutes or until browned. Return roast to pan. Combine broth, ketchup, and Worcestershire; pour over roast. Add tomato; bring to a simmer. Cover and bake at 300 degrees for 2 1/2 hours or until tender. Add potatoes and carrots; cover and bake an additional 30 minutes or until vegetables are tender. Stir in lemon juice. Garnish with parsley, if desired.

Yield: 10 servings
Serving Size: 3 oz. beef and about 1/2 cup vegetables

Calories: 290
Fat: 8.4g
Fiber: 3g

Notes: Any roast from the chuck, which is the shoulder section (arm, 7-bone, or blade), will make great pot roast. Since the shoulder gets lots of exercise, it’s riddled with fibrous tissue that melts during slow cooking — keeping the meat moist and ensuring rich, beefy flavor.

Chicken Cordon Bleu

Chicken Cordon Bleu

2 boneless chicken breasts
2 slices ham
2 slices low-fat Swiss cheese
1/8 tsp. garlic powder
1/8 tsp. white pepper
1/8 C. bread crumbs
Minced parsley

Pound chicken breasts flat. Place one ham and cheese slice on each chicken piece. Sprinkle with minced parsley, garlic powder, salt and pepper .Roll up chicken to enclose ham and cheese. Secure with wooden toothpicks. Brush with water or stock. Bread with crumbs. Place on a nonstick baking sheet. Bake at 350 degrees F for 35 minutes.

Spicy Shrimp and Broccoli Stir-Fry

Spicy Shrimp and Broccoli Stir-Fry

1 oz. cellophane noodles
1 tsp. canola oil
1/2 lb. large shrimp, peeled and deveined
2 scallions, white and 3 inches of green, chopped
1/2 T. grated fresh ginger
1 tsp. minced fresh garlic
1/4 C. water
1 T. hoisin sauce
2 T. Chinese cooking wine
3 T. low-sodium soy sauce
1 tsp. chili puree with garlic sauce
1/2 lb. broccoli, stems peeled and chopped, florets, cut into bite sized pieces

Place the cellophane noodles in a bowl and cover with hot water for 20 minutes; drain. Using kitchen shears, cut into 2 inch pieces. Place the oil in a wok or nonstick skillet. Heat until hot but not smoking. Sauté the shrimp for 1 minute on each side. Remove to a plate. Add the scallion, ginger, and garlic; sauté for 1 minute. Combine the water, hoisin sauce, wine, soy sauce, and chili puree. Pour into wok and add the broccoli. Stir-fry until crisp cooked, about 1 to 2 minutes. Return the shrimp and cook until the shrimp are cooked through, another 2 to 3 minutes Stir in the noodles and raise heat. Stir until the sauce is incorporated into the noodle mixture. Serve immediately.

Yield: 2 servings
Calories: 217
Fat: 4g
Fiber: 4g

Baked Rigatoni with Beef

Baked Rigatoni with Beef

4 C. Tomato Sauce
1 pound ground round
4 C. cooked rigatoni (about 2-1/2 C. uncooked pasta)
1-1/2 C. (6 oz.) shredded part-skim mozzarella cheese, divided
Cooking spray
1/4 C. (1 oz.) grated fresh Parmesan cheese

Prepare Tomato Sauce. Preheat oven to 350�F. Cook beef in a large nonstick skillet over medium-high heat until browned; stir to crumble. Drain well. Combine beef, rigatoni, Tomato Sauce, and 1 C. mozzarella in an 11×7-inch baking dish coated with cooking spray. Top with 1/2 C. mozzarella and Parmesan. Bake at 350�F for 20 minutes or until thoroughly heated.

Yield: 8 servings
Serving size: 1 C.

Calories: 305
Fat: 9.6g
Fiber: 2.3 g

Chicken in Green Sauce

Chicken in Green Sauce

16oz. Chicken Breast
3 C. Chicken Broth
1/2 lb. Tomatillos, husks removed
2 Stalks Celery, sliced
1 sm. Bunch Cilantro, chopped
1 clove Garlic, chopped
1/2 med. Onion, chopped
2 jalapeños, chopped

Place chicken in large saucepan. Add about 1″ broth or enough to steam chicken. Bring to a boil, then reduce heat, cover and cook until chicken is no longer pink, about 15 minutes. Place tomatillos, celery, cilantro, garlic, onion, chilies and 1 C. broth in another saucepan. Bring to a boil, cover and simmer 2 minutes or until soft. Purée sauce in blender or food processor. Return sauce to pan and cook gently, 10 minutes. Place drained chicken pieces in large skillet. Add sauce. Cover and simmer until chicken is tender, about 30-45 minutes.

Thai Scallops in Red Curry Sauce

Thai Scallops in Red Curry Sauce

3/4 C. light coconut milk
1 1/2 to 2 tsp. red curry paste
1/8 tsp. sugar substitute
1 1/4 lb. sea scallops, cut into coins about 1/3-inch thick
2 T. Thai fish sauce
2 4-oz. zucchini, sliced into 3 inch (7.3 cm) thin sticks
1 red bell pepper, cored, seeded, and cut into thin strips
1 10-oz. package baby spinach, any larger stems discarded, washed and dried
2 C. cooked hot basmati rice
3 T. chopped fresh coriander or Thai basil
lime slices for garnish (optional)

Pour 1/3 C. of the coconut milk into a large nonstick skillet and cook over moderate heat stirring for 2 to 3 minutes until it begins to thicken slightly. Add the red curry paste and sugar substitute; stir to combine. Add the scallops and cook for 1 minute, stirring constantly. Add the remaining coconut milk, the fish sauce, the zucchini, and the red pepper. Cook, stirring, for a few minutes until the vegetables are crisp-cooked and the scallops are opaque throughout. (If the scallops are small, remove them before adding the vegetables so they do not overcook. Return them just before serving). Add the spinach and continue to cook until it wilts. Keep warm. Spoon 1/4 of the hot rice into a 1/2-C. mold, pressing down slightly. Unmold into a heated shallow soup plate or onto a dinner plate. Spoon 1/4 of the curried scallop mixture over the rice and sprinkle with some of the coriander. Repeat with the remaining servings. Add a lime slice for garnish (if using).

Yield: 4 servings
Calories: 291
Fat: 4g
Fiber: 4g

Beef Carbonnade

Beef Carbonnade

2 bacon slices, finely diced
2-1/2 lb. boned chuck roast, cut into 1-inch cubes
1/2 tsp. salt
1/2 tsp. black pepper
1 garlic clove, minced
5 C. thinly sliced onion (about 4 medium)
3 T. all-purpose flour
2 tsp. white wine vinegar
1/2 tsp. sugar
1/2 tsp. dried thyme
1 (10-1/2-oz.) can beef broth
1 (12-oz.) can light beer
1 bay leaf
6 C. cooked medium egg noodles (about 1 12-oz. package)

Preheat oven to 325 degrees. Cook bacon slices in a large Dutch oven over medium-high heat until crisp; remove bacon with a slotted spoon, reserving drippings in pan. Set bacon aside. Add beef, salt, and pepper to drippings in pan; cook 5 minutes, browning beef well on all sides. Add garlic; cook 30 seconds. Remove beef from pan with a slotted spoon; set aside. Add sliced onion to pan; cover and cook over medium heat 10 minutes, stirring occasionally. Stir in flour, and cook 2 minutes. Add vinegar and the next 5 ingredients (vinegar through bay leaf), and bring to a boil. Return bacon and beef to pan. Cover and bake at 325 degrees for 2 hours or until beef is tender, and discard the bay leaf. Serve over noodles.

Yield: 7 servings
Serving size: 1 C. beef mixture and 1 C. noodles

Calories 540
Fat 15.3 g
Fber 5.5 g

basic Chicken Marsala

basic Chicken Marsala

4 medium (12 oz. total) boned skinless chicken breast halves
11/2 C. sliced fresh mushrooms
2 T. sliced green onion
2 T. water
1/4 cup dry sherry or dry Marsala

Place 1 piece of chicken, boned side up, between 2 pieces of clear plastic wrap. Working from the center to the edges, pound lightly with a meat mallet to about 1/4-inch thickness. Remove plastic wrap. Repeat with remaining chicken breast halves. Preheat skillet over medium heat. Add 2 chicken breast halves. Cook over medium heat for 2 to 3 minutes or till tender and no pink remains. Transfer to a platter; keep warm. Repeat with remaining chicken breast halves. Add mushrooms, green onion, and water to skillet. Cook over medium heat till mushrooms are tender and most of the liquid has evaporated (about 3 minutes). Add Marsala or dry sherry to skillet. Heat through. Spoon vegetables and sauce over chicken. Makes 4 servings

Chicken Fingers with Honey Mustard

Chicken Fingers with Honey Mustard

1 lb. chicken breast, boneless, skinless
1/2 C. low-fat vinaigrette
1/2 C. flour
1 C. corn flakes slightly crushed
1/4 C. honey
2 T. yellow mustard

Preheat oven to 400ºF. Cut the chicken into strips. Place the vinaigrette in one bowl, flour in another bowl and corn flakes in a third bowl. Dip each chicken strip in the vinaigrette, then dredge it in flour, dip once more in the vinaigrette and roll in corn flakes. Spray a cookie sheet with nonstick spray. Place the strips on the cookie sheet and bake for 7 minutes. Flip the strips over and continue baking for 7 additional minutes. Remove from oven. Meanwhile, combine the honey and mustard in a small bowl and set aside. Serve the chicken strips with the honey mustard dipping sauce on the side.

Yield: 4 servings
Serving Size 4 chicken fingers with sauce

Calories: 335
Fat: 6g
Fiber: 1g

Beef Empanada Potpie

Beef Empanada Potpie

Cooking spray
1-1/4 lb. ground sirloin
3-1/2 C. diced baking potato (about 1-1/4 lb.)
1 C. chopped onion
2 large garlic cloves, minced
1-1/2 tsp. dried oregano
1-1/2 tsp. chili powder
1 tsp. ground cumin
1/2 tsp. salt
Dash of black pepper
1/3 C. all-purpose flour
1/2 C. beer
1 (10.5-oz.) can beef consomme
1 (14.5-oz.) can diced tomatoes with green pepper and onion, drained
2 T. chopped pitted green olives
1 T. cider vinegar
1 (10.6-oz.) box refrigerated garlic breadsticks

Preheat oven to 350 degrees. To prepare filling, heat a large Dutch oven coated with cooking spray over medium heat. Add potato and onion; cover and cook 7 minutes, stirring occasionally. Add beef and next 6 ingredients (beef through garlic); cook, uncovered, 7 minutes or until browned, stirring to crumble. Lightly spoon flour into a dry measuring C.; level with a knife. Add flour to pan; cook 1 minute. Gradually add beer, consomme, and tomatoes; bring to a boil. Remove from heat, and stir in olives and vinegar. Spoon mixture into an 11 x 7-inch baking dish coated with cooking spray. Unroll both dough portions (do not separate dough into breadsticks); roll dough together, forming a 12 x 10-inch rectangle. Place dough on top of beef mixture, pressing to edge of dish. Cut 5 slits in top of crust to allow steam to escape. Gently brush 1 T. garlic spread that is packaged with breadsticks over crust; reserve remaining spread for another use. Bake at 350 degrees for 25 minutes or until golden brown and bubbly around the edges. Let stand 10 minutes before serving.

Yield: 6 servings

Calories: 432
Fat: 9.6 g
Fiber: 3.1 g

Chicken, Mushroom & Asparagus Risotto

Chicken, Mushroom & Asparagus Risotto

2 oz. raw chicken breast sliced
1/4 C. Arborio Rice
1-1/2 cup raw mushrooms, chopped
1/8 cup shallot or onion
Splash white wine
Splash lemon juice
Low-sodium chicken broth
1 cup asparagus
Fresh parsley

Panfry chicken and mushrooms in a little stock then remove from pan. Panfry shallot/onion in stock. Add rice & cook 2 minutes stirring occasionally. Add dash or two of wine and stir until absorbed. Add dash or two of lemon juice and stir until absorbed. Add chicken stock a little at a time, stirring until absorbed before each new addition, about every 5 minutes. Continue until rice is tender, about 25-30 minutes. Stir in chicken, mushrooms, asparagus, & parsley. Season to taste with pepper and favorite Mrs. Dash blend.

Lemon Oregano Chicken Scaloppine

Lemon Oregano Chicken Scaloppine

2 T. olive oil
1 lb. chicken cutlets
salt to taste
freshly ground black pepper
1/4 C. flour, for dredging
1/2 C. white wine
1 C. low-sodium chicken broth
1 C. chopped fresh tomatoes
2 T. chopped fresh oregano
1/4 C. fresh lemon juice

Heat the olive oil in a large, nonstick skillet over medium-high heat. While the oil is heating, season the chicken cutlets with salt and pepper and dredge them in flour. Sauté the chicken until golden brown, about 2 minutes on each side. Transfer the chicken to a platter and keep warm. Turn the heat to medium and add the white wine, stirring with a wooden spoon to release any caramelized bits that may be stuck to the pan. Add the chicken broth and simmer for 5 minutes. Add the tomatoes, their juice and the oregano. Add the chicken and any juices that have accumulated on the platter. Simmer for 2 minutes more. Stir in the lemon juice and season with salt and pepper. Transfer the chicken cutlets to serving plates and spoon the sauce over the top.

Yield: 4 servings
Calories: 253
Fat: 8g
Fiber: 1g

Beef Tenderloins with French Onion Sauce

Beef Tenderloins with French Onion Sauce

2 tsp. butter or stick margarine, divided
2 C. thinly sliced onion
3 C. cremini or button mush-room caps, halved (about 1/2 pound)
2/3 C. water
1 (10-1/2-oz.) can beef consommé
1 tsp. dried thyme
1/4 tsp. salt
1/4 tsp. coarsely ground black pepper
1/8 tsp. garlic powder
4 (4-oz.) beef tenderloin steaks (1 inch thick)
1/2 C. dry red wine
4 (1-oz.) slices French bread (about 1 inch thick), toasted

Melt 1 tsp. butter in a large skillet over medium-high heat. Add onion and mushrooms; sauté 5 minutes, stirring frequently. Stir in water and consomme, scraping pan to loosen browned bits. Bring to a boil; cover and cook 10 minutes. Remove onion mixture from pan. Combine thyme, salt, pepper, and garlic powder. Rub the thyme mixture over steaks. Melt 1 tsp. butter in pan over medium-high heat. Add steaks; cook 3 minutes on each side or until browned. Remove steaks from pan; keep warm. Add wine to pan, scraping pan to loosen browned bits. Stir in onion mixture; bring to a boil, and cook 1 minute. Return steaks to pan; simmer 1 minute. Place one toast slice in each of 4 shallow serving bowls, and top each slice with steak. Spoon the onion mixture over each serving. Serve immediately.

Yield: 4 servings
Serving size: 1 piece toast, 1 steak, and 1/2 C. sauce

Calories: 326
Fat: 10.6 g
Fiber: 2.8 g

Chicken & Vegetable Packets

Chicken & Vegetable Packets

1 tsp. Salt-Free Lemon Pepper
1/2 tsp. Onion Powder
1/2 tsp. Garlic Powder
1/4 tsp. Thyme
1 Red Bell Pepper, sliced
1 Zucchini, sliced
1 Carrot, peeled and sliced
4 4oz. Chicken Breast halves
1/2 C. Dry White Wine

Combine first 4 ingredients in a bowl and stir well. Combine bell pepper, zucchini and carrots in a mixing bowl and add 1 1/2 tsp. of the seasoning and toss gently to coat. Cut 4 12×18” squares of foil. Place one chicken breast half on each foil square and sprinkle the four breasts evenly with remaining seasonings. Spoon a quarter of the vegetables over each chicken piece. Drizzle 2 T. wine over each chicken mound, then fold up packets to make an airtight seal. Grill over medium coals about 15 minutes, or until packets are puffed up and chicken is done.

Ginger-Lime Chicken Teriyaki with Orange Salad

Ginger-Lime Chicken Teriyaki with Orange Salad

2 oranges, peeled and sectioned
2 T. finely chopped red onion
2 T. chopped scallions
1 tsp. chopped fresh cilantro
2 T. freshly grated ginger
2 T. fresh lime juice
1 tsp. rice vinegar
1/4 C. light brown sugar
2 T. olive oil
1/3 C. tamari
4 boneless, skinless chicken breasts

To make the orange salad, combine the oranges, red onion, scallions and cilantro in a mixing bowl and toss to combine. (This can be made in advance and stored in the refrigerator until ready to serve.) In a small bowl, whisk the ginger, lime juice, rice vinegar, brown sugar, olive oil and tamari together. Place the chicken breasts in a resealable bag or shallow container. Pour the ginger-lime mixture over the chicken and toss to coat evenly. Marinate the chicken in the refrigerator for at least 30 minutes or overnight. Preheat the grill or broiler to medium-high. Cook the chicken, turning once, for about 6 minutes on each side or until the chicken is cooked through. Serve the chicken with a large dollop of orange salad.

Yield: 4 servings
Serving Size 1 chicken breast with orange salad

Calories: 343
Fat: 6g
Fiber: 2g

Black Angus & Black Beans

Black Angus & Black Beans

1 tsp. olive oil
1 pound sirloin , cut in strips
2 cups chopped onion
5 garlic cloves, finely chopped
4 jalapeño peppers, minced
1 14 oz. can plum tomato
1 1/2 cups beef broth
1/2 pound black beans, cooked
3 T. chili powder, or to taste
2 tsp. ground cumin
2 tsp. dried oregano
1/4 tsp. cayenne
1/2 tsp. salt
Freshly ground pepper
1/2 cup chopped scallions, green & white

In a large stockpot or very large skillet, heat the oil over medium-high heat. Sauté the sirloin just until no longer pink; do not overcook. Remove the meat with a slotted spoon to a bowl and set aside. Add the onion and garlic to the pot and sauté over medium heat until tender, about 8 minutes. Stir in the jalapeño pepper, tomato, broth, beans, spices, and salt and pepper. Lower the heat to a simmer, cover, and simmer for 30 to 45 minutes. Add the sirloin and simmer for 15 minutes; taste and adjust the seasoning. Serve at room temperature, garnished with chopped scallion.

Chicken Breasts stuffed with Curried Apples

Chicken Breasts stuffed with Curried Apples

1/4 C. Finely chopped onion
2 T. finely chopped celery
13/4 C. chopped peeled Granny Smith apple (about 3/4 pound)
1 3/4 tsp. Curry powder, divided
1/4 C. Golden Raisins
1/2 tsp. Minced garlic
1 (10-1/2-ounce) can low-salt chicken broth, divided
4 (4-ounce) skinned, boned chicken breast halves
3/4 C. Apple juice
1 lg. Garlic clove, minced
1 tsp. Cornstarch
1 tsp. Water

Heat chicken stock in a nonstick skillet over medium-high heat. Add onion and celery; sauté 5 minutes or until tender. Add apple and 1 tsp. curry powder; sauté 3 minutes or until apple is tender. Stir in raisins, 1/2 tsp. minced garlic, and 1/3 cup broth; cook 4 minutes or until liquid almost evaporates. Spoon apple mixture into a small bowl; set aside. Cut a horizontal slit through the thickest portion of each breast half to form a pocket. Stuff about 1/4 cup apple mixture into each pocket. Heat a little chicken broth in skillet over medium-high heat. Add chicken; sauté 6 minutes on each side or until done. Remove chicken from skillet; set aside. Add 3/4 tsp. curry powder, remaining broth, apple juice, and 1 minced garlic clove to skillet. Bring to a boil; cook 5 minutes or until reduced to 1 cup. Combine cornstarch and water; stir well. Add to broth mixture in skillet; stir with a whisk. Bring to a boil; cook 1 minute, stirring constantly. Return chicken to skillet; cover and simmer 2 minutes or until heated. Serve sauce with chicken

Sweet Bourbon Flank Steak w/ Garlic-Chive Mashed Potatoes

Sweet Bourbon Flank Steak w/ Garlic-Chive Mashed Potatoes

Steak

1/4 C. packed dark brown sugar
1/4 C. minced green onions
1/4 C. bourbon
1/4 C. low-sodium soy sauce
1/4 C. Dijon mustard
1/2 tsp. freshly ground black pepper
1/4 tsp. Worcestershire sauce
1 (2-pound) flank steak, trimmed
Cooking spray
1/2 tsp. cornstarch

Garlic Chive Mashed Potatoes

3 lb. small red potatoes
6 garlic cloves, peeled
1/2 C. reduced-fat sour cream
1/3 C. 2% reduced-fat milk
2 1/2 T. butter
1 tsp. salt
1/4 tsp. freshly ground black pepper
1/4 C. chopped fresh chives
Garnish:
8 fresh chives, cut into 1-inch pieces

To prepare steak, combine first 7 ingredients in a large zip-top plastic bag; add steak. Seal and marinate in refrigerator 8 hours or overnight, turning bag occasionally. Remove steak from bag, reserving marinade. Prepare grill. Place steak on grill rack coated with cooking spray; grill 5 minutes on each side or until desired degree of doneness. Let stand 10 minutes. Cut diagonally across grain into thin slices. Combine reserved marinade and cornstarch in a saucepan. Bring to a boil; cook 1 minute, stirring constantly. To prepare potatoes, place potatoes and garlic in a large Dutch oven; cover with water. Bring to a boil. Reduce heat; simmer 30 minutes or until tender. Drain. Return potatoes and garlic to pan, and place over medium heat. Add sour cream, milk, butter, salt, and 1/4 tsp. pepper. Mash potato mixture to desired consistency with a potato masher. Stir in chopped chives. Mound 3/4 C. potatoes on each of 8 plates; arrange 3 oz. steak around each serving of potatoes. Drizzle 1 T. sauce on each plate; sprinkle with chive pieces, if desired. 8 servings CALORIES 456 (30% from fat); FAT 15.4g (sat 7.4g, mono 4.9g, poly 0.8g); PROTEIN 29.1g; CARB 45.9g; FIBER 3.7g; CHOL 77mg; IRON 4.8mg; SODIUM 887mg; CALC 84mg

Chicken Cacciatore

Chicken Cacciatore

1 medium onion, thinly sliced
1 3/4 lb. boneless, skinless chicken breasts (about 4 half breasts)
1 clove garlic, minced
1 14 oz can salt free tomatoes, chopped
1 8-ounce low salt tomato sauce
1/4 tsp. pepper
1 tsp. oregano leaves, crushed
1/2 tsp. basil, crushed
1 bay leaf
1/4 cup dry white wine

Place half of the onions on bottom of a 2-1/2 qt baking dish. Add chicken pieces, rest of onions and the remaining ingredients. Cover and cook 350 degrees for 1-1/2 hours or until chicken is done.

Turkey Scaloppine with Fresh Herbs

Turkey Scaloppine with Fresh Herbs

4 turkey cutlets, about 4 to 6 oz. each
1 1/2 T. olive oil
2 T. herbes de Provence

With a meat pounder, flatten the turkey cutlets between 2 sheets of waxed paper. Press the herbes de Provence into the turkey. Heat the olive oil in a heavy oven-proof skillet until it begins to smoke. Cook each side of the turkey until golden brown, about 8 minutes total.

Yield: 4 servings
Serving Size: 1 turkey cutlet

Calories: 249
Fat: 8g
Fiber: 0g

Cubed Steak & Summer Veggies

Cubed Steak & Summer Veggies

2 lean beef cubed steaks
1 clove garlic, minced
1/2 tsp. dried basil leaves
1/4 tsp. black ground pepper
1 tsp. olive oil
2 small zucchini, thinly sliced
4 cherry tomatoes, halved
1 tsp. grated Parmesan cheese

Combine garlic, basil and pepper; divide mixture in half. Press half of seasoning mixture evenly into both sides of cubed steaks; set aside. Heat oil and remaining seasoning mixture in large nonstick frying pan over medium heat. Add tomatoes and zucchini; cook 1 minute. Remove vegetables to warm platter; sprinkle with cheese and keep warm. Increase heat to medium-high; pan-broil steaks 3 to 4 minutes, turning once. Serve with reserved vegetables.

Chicken Merlot With Mushrooms

Chicken Merlot With Mushrooms

2 1/2 to 3 lbs. meaty chicken pieces, skinned
3 C. sliced fresh mushrooms
1 large onion, chopped
2 cloves garlic, minced
3/4 C. chicken broth
1 6-ounce can tomato paste
1/4 C. dry red wine (such as Merlot) or chicken broth
2 T. quick-cooking rice
2 T. snipped fresh basil or 1 1/2 tsp. dried basil, crushed
2 tsp. equal
1/2 tsp. pepper
2 C. hot cooked rice noodles

Rinse chicken; set aside. In a 3 1/2-4-or 5-quart crockery cooker place mushrooms, onion, and garlic. Add chicken pieces on top of the vegetables. In a bowl combine broth, tomato paste, wine or chicken broth, rice, dried basil (if using), equal, pepper. Pour over all. Cover; cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3 1/2 to 4 hours. If using, stir in fresh basil. To serve, spoon chicken, mushroom mixture, and sauce over hot cooked rice noodles or rice.