Curried Beef & Onions

Curried Beef & Onions

1 (1-pound) flank steak, trimmed
2 tsp. vegetable oil
1/4 tsp. salt
1/4 tsp. black pepper
1 T. grated peeled fresh ginger
3 garlic cloves, minced
1 jalapeño pepper, seeded and minced
2 C. vertically sliced onion
1 T. curry powder
1 tsp. ground coriander
1 (141/2-oz.) can diced tomatoes, undrained
1/2 C. plain low-fat yogurt
2 C. hot cooked basmati rice
Cilantro sprigs (optional)

Cut steak diagonally across grain into thin slices. Heat oil in a large nonstick skillet over medium-high heat. Add steak, and sautè 3 minutes. Sprinkle with salt and pepper. Add ginger, garlic, and jalapeño; sautè 1 minute. Add onion, curry, and coriander; sautè 4 minutes. Add tomatoes, and simmer 1 minute or until liquid almost evaporates. Remove from heat, and cool slightly. Stir in yogurt. Serve over rice. Garnish with cilantro, if desired. Note: The onion will not be very soft, add it sooner for a softer onion.

Yield: 4 servings
Serving size: 1 C. steak mixture and 1/2 C. rice

Calories: 408
Fat: 13.6g
Fiber: 3g

Chicken with Paprika & Potatoes

Chicken with Paprika & Potatoes

1 1/2 tsp. Paprika
1 tsp. Worcestershire Sauce
1 tsp. Fresh Thyme
1/4 tsp. Pepper
2 Boneless, Skinless Chicken Breasts
3 C. Red Potatoes, thinly sliced
3/4 C. Bell Pepper, chopped
1/2 C. Onion, chopped
2 cloves garlic, minced
1/2 C. Chicken stock

Combine paprika, Worcestershire sauce, dried thyme and pepper. Rub over chicken. Combine potatoes, bell pepper, onion, and garlic in a large bowl. Heat a large, non-stick skillet that has been sprayed with cooking spray, over medium-high heat. Add the potato mixture and cook for 5 minutes, stirring occasionally. Add broth, cover, reduce heat and simmer for 5 minutes. Uncover, add chicken to pan, nesting into vegetable mixture. Cover and cook for 20 minutes or until the vegetables are tender and chicken is done. Garnish with fresh thyme sprigs if desired.

Orzo Salad

Orzo Salad

Salad:
1 C. Orzo pasta
1 can (2 1/4 oz). Sliced ripe olives, rinsed and drained
1 C. Diced red bell pepper
1/2 C. Crumbled feta cheese
1/4 C. Chopped fresh basil
Fresh basil or parsley, for garnish (optional)

Dressing:
1 packet Hidden Valley Ranch® Salad Dressing & Seasoning Mix
2 T. Olive oil
3 T. Red wine vinegar
1 tsp. Sugar

Cook orzo according to package directions, omitting salt. Drain; rinse with cold water. Mix orzo, olives, red pepper, feta cheese, and fresh basil in a large bowl. Whisk together seasoning & salad dressing mix, oil, vinegar and sugar. Stir dressing into orzo mixture. Cover and refrigerate at least 2 hours. Garnish with fresh basil or parsley before serving, if desired.

Yield: 4 servings
Caloties: 263
Fat: 14g
Fiber: 1.8g

Herbed Fillet with Red Wine Reduction

Herbed Fillet with Red Wine Reduction

4 (6-ounce) beef fillets
Salt and freshly ground black pepper
4 T. grainy mustard
1 cup herbs (such as sage, thyme, rosemary, basil and parsley), finely chopped
1/2 shallot, finely chopped
1/4 cup white wine
1 T. butter

Season fillets with salt and pepper. Heat a heavy sauté pan over medium high heat. Coat edges of fillet with a thin layer of mustard, approximately 2 T.. Dredge edges of filet in herbs to coat evenly. Sear fillet, 4 to 6 minutes per side, depending on the thickness of the meat. Remove cooked fillet. Lower heat to medium. Add shallots and sauté until translucent. Deglaze pan with white wine. Add 2 T. mustard. Reduce wine to consistency of a rich sauce. If desired, remove the pan from the heat and whisk butter into the sauce. Serve immediately.

Chicken Piccadillo

Chicken Piccadillo

1 lb. Boneless, Skinless Chicken Breasts
1 tsp. Cumin
3/4 C. Salsa, thick and chunky
1/2 tsp. Chopped Garlic
1 Onion, sliced
1 Green Pepper, sliced

Cut chicken into 1″ strips. Sprinkle with cumin. Spray skillet with non-stick coating and stir fry chicken until tender and no longer pink. Add salsa, garlic, onion, and green pepper. Cover and simmer 10 minutes or until vegetables are tender. Serve over pasta, rice, or a slice of crusty bread.

Lemon Pistachio Biscotti

Lemon Pistachio Biscotti

2 1/2 C. flour
1 C. sugar
1/2 tsp. baking powder
1/2 tsp. baking soda
1/4 tsp. freshly ground black pepper
1 pinch salt
3 fresh lemons
3 large eggs
1 C. crushed pistachio nuts
powdered sugar, for rolling

Preheat the oven to 350°F and line 2 cookie sheets with parchment paper. In a mixing bowl, combine the flour, sugar, baking powder, baking soda, pepper and salt. Finely grate 1 T. of zest from the lemons and set aside. Squeeze 4 T. of juice through a strainer and reserve. In a separate bowl, whisk the eggs, lemon zest and juice together. Add this to the flour mixture along with the pistachios and stir until a stiff dough forms. Scrape the dough onto a lightly sugared work surface and divide it into 4 pieces. Roll each piece with the palms of your hands into a log slightly shorter than the length of your cookie sheet. Place two logs on each cookie sheet, several inches apart (the logs will double in width). Bake for 15 minutes, until the logs feel set or firm to the touch. Set the cookie sheets on racks and let cool. Reset the oven to 300°F. When cool to the touch, place the logs on a cutting board. With a serrated knife, slice them into 1/2-inch diagonal slices. Lay the biscotti out on the prepared cookie sheets in a single layer and bake for an additional 10 to 15 minutes, until they are dry and lightly toasted. Cool completely. Store in an airtight tin or plastic container at room temperature for up to 2 weeks.

Yield: 72 Biscotti
Serving Size: 3 biscotti

Calories: 120
Fat: 3g
Fiber: 0g

Lemongrass Beef

Lemongrass Beef

2 lb. sirloin tip roast
1/2 C. chopped peeled fresh lemongrass
1/3 C. chopped shallots
3 T. fish sauce
1 1/2 T. sugar
1 tsp. dark sesame oil
1 tsp. peanut oil
1/4 tsp. salt
6 garlic cloves, crushed
2 serrano chiles, seeded and chopped
Cooking spray

Cover roast with plastic wrap; freeze 30 minutes. Remove beef from freezer, and cut beef horizontally into 1/8-inch-thick slices. Combine lemongrass and remaining ingredients except cooking spray in a food processor; process until smooth (about 1 minute). Combine beef and lemongrass mixture in a large zip-top plastic bag. Seal and marinate in refrigerator 2 to 4 hours. Prepare grill. Remove beef from bag; discard marinade. Place beef on grill rack coated with cooking spray; grill 1 minute on each side or until desired degree of doneness. Note: Store cooked beef in refrigerator for up to 2 days.

Yield: 8 servings

Calories: 158
Fat: 5.1g
Fiber: 0g

Chicken Piccata

Chicken Piccata

1 lb. Boneless, skinless Chicken Breast, sliced thin for scaloppini
2-4 Cloves Garlic, pressed or minced
1 lg. Shallot, minced fine
1 C. Chicken Stock
1/4 C. White Wine
Juice of 1 Lemon
Basil, Oregano, and Pepper to taste
1 T. Capers (optional)

Very lightly dust chicken in flour, and brown chicken in nonstick skillet. Do not overcook. Remove and set aside. Lower heat to medium. Sauté garlic and shallot in a little water until soft and translucent. Add seasonings and chicken. Turn heat to high and add wine. Heat to a boil, and let cook until alcohol is removed. Add stock and lemon juice. Reduce at a boil until slightly thickened. Add capers if desired and serve.

Gallo Pinto (Red Beans and Rice)

Gallo Pinto (Red Beans and Rice)

3 C. water
1 tsp. salt
1 1/2 C. white rice
1 1/2 T. olive oil
1 medium onion, finely chopped
2 cloves garlic, minced
1 oz. Canadian bacon (2 slices), finely diced
1/2 tsp. ground cumin
1/2 tsp. freshly ground black pepper
2 C. cooked red beans, rinsed and drained

Bring 3 C. water and 1 tsp. salt to a boil in a large, heavy saucepan. Add the rice and bring to a boil. Reduce the heat and gently simmer the rice covered, until tender, about 20 minutes. (If rice looks wet after 15 minutes, uncover the pot.) Let the rice cool for 5 minutes, then fluff with a fork. Meanwhile, heat the oil in a large frying pan. Add the onions, garlic, bacon, cumin and pepper and cook over medium heat until golden brown, about 5 minutes. Add the beans and cook for 3 minutes. Stir in the rice and cook until lightly browned and very flavorful, about 3 to 5 minutes. Correct the seasoning, adding salt and pepper to taste. Serve while hot.

Yield: 6 – 8 servings
Serving Size 3/4 C.

Calories: 223
Fat 3g
Fiber 4g

Meatballs & Peppers

Meatballs & Peppers

1 cup thinly sliced green bell pepper
1 cup thinly sliced red bell pepper
1 cup thinly sliced yellow bell pepper
1-1/3 cups water
1 (10-1/2-ounce) can beef consomme
1 bay leaf
1 (1-ounce) slice whole-wheat bread
1 pound ground round
1 T. finely chopped onion
1/2 tsp. dried oregano
1/2 tsp. salt
1/2 tsp. freshly ground black pepper
1 large egg white
1 garlic clove, crushed
2 tsp. olive oil
2 T. all-purpose flour
1/4 cup water
1/3 cup finely chopped fresh or 1-1/2 tsp. dried basil
2 tsp. white wine vinegar

Combine the first 6 ingredients in a large saucepan. Bring to a boil; cover, reduce heat, and simmer 20 minutes. While the peppers are cooking, place bread in a food processor; pulse 10 times or until coarse crumbs form to measure 1/2 cup. Combine breadcrumbs, beef, and next 6 ingredients (beef though garlic) in a bowl, shaping mixture into 36 (1-inch) meatballs. Heat olive oil in a large nonstick skillet over medium-high heat. Add meatballs; cook for 10 minutes, browning on all sides. Combine flour and 1/4 cup water in a small bowl; stir with a whisk. Add to bell pepper mixture in saucepan. Add meatballs; cook 3 minutes, stirring constantly. Stir in the basil and vinegar. Remove bay leaf.

Yield: 4 servings
Serving size: 1 cup bell pepper mixture and 9 meatballs

Calories: 263
Fat: 9.8 g
Fiber: 1.9 g

Chipotle Roasted Turkey and Potatoes

Chipotle Roasted Turkey and Potatoes

1 1/2 tsp. Chipotle Chile pepper
1 tsp. paprika
1 tsp. oregano leaves
1 tsp. garlic powder
1/2 tsp. ground cumin
3 Yukon gold potatoes quartered
1 egg white
2 tsp. brown sugar sub
2 turkey breast tenderloins cut into sections

Preheat oven to 400 degrees F Combine first 5 ingredients. Put quartered (small bit sizes pieces) potatoes in Ziploc baggie with egg white toss to coat potatoes put one spoonful of spice mixture in and toss. Take remaining spices and mix brown sugar in rub into turkey tenderloins. Place in 1/2 of baking dish put potatoes on the other side. Cover tightly with tinfoil. Bake for 30-40 minutes.

Spinach with Chickpeas

Spinach with Chickpeas

1/4 C. olive oil
1 1/2 C. diced onions
1/2 tsp. ground cinnamon
2 tsp. ground cumin
1/2 tsp. ginger
pinch of cayenne pepper
2 cloves garlic, minced
2 C. peeled, seeded and diced tomatoes
2 lb. spinach, stemmed, washed and coarsely chopped
2 C. cooked chickpeas (garbanzo beans)
salt to taste
freshly ground black pepper

Warm olive oil in a large sauté pan. Sauté the onions over moderate heat until tender and translucent, about 8-10 minutes Add garlic, spices and tomatoes and cook for 2 minutes, stirring from time to time. Add spinach in batches, stirring often to moisten the leaves, until barely wilted. Stir in chickpeas and simmer for 5 minutes, stirring often. Season with salt and pepper.

Yield: 4 servings
Serving Size about 3/4 C.

Calories: 371
Fat: 13g
Fiber: 14g

Orange Beef

Orange Beef

1-1/2 cups hot cooked Rice
3 T. orange juice
1 T. rice vinegar
1 tsp. cornstarch
1 tsp. dark sesame oil
1/4 tsp. salt
1/8 tsp. crushed red pepper
1 pound flank steak
1 tsp. vegetable oil
1 T. minced peeled fresh ginger
2 tsp. grated orange rind
2 tsp. bottled minced garlic
2 T. lemon juice
2 T. sherry
1 T. low-sodium soy sauce
2 cups broccoli florets
1/2 cup diagonally sliced carrot
1 (8-ounce) can sliced water chestnuts, drained

Combine orange juice and next 5 ingredients (orange juice through pepper); set aside. Trim fat from steak, and cut into thin slices. Heat oil in a large nonstick skillet until hot. Add ginger, orange rind, and garlic; sauté for 3 minutes or until lightly browned. Add beef, lemon juice, sherry, and soy sauce; stir-fry for 2 minutes. Add broccoli, carrot, and water chestnuts; stir-fry 3 minutes or until crisp tender. Stir in orange juice mixture; stir-fry 2 minutes. Serve over rice.

Yield: 4 servings
Serving size: 1 cup stir-fry and 3/4 cup rice

Calories: 461
Fat: 13.3g
Fiber: 3 g

Coq Au Vin

Coq Au Vin

4 boned and skinless chicken breast halves, all visible fat removed (1 pound)
Freshly ground black pepper
1 tsp. corn oil margarine or butter
1 garlic clove, pressed or minced
8 large fresh mushrooms, cleaned and trimmed
8 small boiling onions, peeled, cooked in boiling water until tender, and drained

Sauce:

2 T. finely chopped shallots
1/2 cup dry sherry
1/2 cup dry red wine
4 cups fat-free chicken stock, boiling
1/3 cup cornstarch
1/3 cup cold water
1/4 tsp. freshly ground black pepper
1 T. kitchen bouquet

Lightly sprinkle both sides of the chicken breasts with pepper. Melt the margarine or butter in a large skillet. Add the garlic and cook just until it starts to sizzle. Place the chicken in the hot skillet and brown on both sides. Do not overcook. Remove the chicken from the skillet and arrange in a 7 x 11-inch baking dish. Add the mushrooms to the skillet and brown. Add the browned mushrooms and cooked onions to the baking dish with the chicken. Preheat the oven to 350°F. To make the sauce, combine the shallots, sherry, and red wine in the skillet in which you have cooked the chicken and bring to a boil. Continue cooking until the volume has been reduced by one-third. Add the boiling chicken stock and reduce the heat to low so that the mixture is just simmering. Dissolve the cornstarch in the cold water and pour into the sauce, stirring constantly with a wire whisk. Add the pepper and Kitchen Bouquet and continue stirring until the mixture has thickened slightly. Pour the sauce evenly over the chicken and vegetables. Cover and bake for 20 minutes, or until the chicken is done. Divide the chicken breasts among 4 plates and top each serving with 1/2 cup of sauce.

1/4 recipe = 278 calories

Pumpkin Squash Salad

Pumpkin Squash Salad

2 lb. squash or pumpkin
1/3 C. olive oil
3 cloves garlic, sliced paper thin
1/2 C. fresh mint, chopped coarsely
1/2 C. vinegar
1/2 C. sugar
pinch cinnamon
salt to taste
freshly ground black pepper

Peel the squash, discard the strings and seeds and cut the pulp into 1/2″ thick slices. Warm the olive oil in a large sauté pan over moderate heat and sauté the slices until tender and brown on both sides. Remove with a slotted spatula to a serving platter. Cover with chopped mint and garlic slivers. To the oil remaining in the pan, add the vinegar, sugar and cinnamon and cook until the sugar dissolves and the sauce thickens. Pour over the squash. Let marinate for a few hours at room temperature and serve at room temperature.

Yield: 8 servings
Calories: 161
Fat: 9g
Fiber: 1g

Orange-Rosemary Steak

Orange-Rosemary Steak

1/3 C. orange juice
1 T. balsamic or red wine vinegar
1 T. onion, finely chopped
3/4 tsp. dried rosemary, crushed
1 lb. Lean steak, suitable for grilling, cut 1 inch thick

Combine first 4 ingredients in a bowl. Place beefsteaks in a plastic bag and add marinade, turning to coat. Close bag securely and marinate in refrigerator 30 minutes or up to 6 hours, turning occasionally. Remove steak from marinade and place on grid over medium coals. Grill 17-22 minutes for rare to medium, turning once. Season with pepper to taste; carve into thin slices.

Cornish Game Hens with Ginger-Orange sauce

Cornish Game Hens with Ginger-Orange sauce

2 Cornish Game Hens with backbone removed, flattened
Pepper
1/2 T. Chopped Fresh Ginger
1/4 C. Sugar Free Orange Marmalade
1 T. Dijon Mustard
1 T. Dry Sherry
1/4 tsp. Red Pepper Flakes
1/4 C. Chicken Broth

Preheat oven to 400. Place hens breast side up in a large shallow baking dish. Season with pepper. In a small skillet, mix together remaining ingredients. Bring to a boil and cook one minute. Pour evenly over the hens, and bake until hens reach 180 degrees, about an hour. Serve topped with sauce.

Country Chicken

Country Chicken

3/4 1 C. whole wheat breadcrumbs (freshly made in blender or food processor is best)
1 tsp. each poultry seasoning and onion powder
1/4 tsp. each garlic powder and thyme
3 egg whites
1/2 C. nonfat yogurt
1/4 C. skim milk
4 4oz. skinless chicken breast pieces, pounded thin

Preheat oven to 450 degrees F. In a flat dish mix together breadcrumbs, poultry seasoning and onion powder, garlic powder and thyme. In a separate bowl, whisk together the egg whites, nonfat yogurt and skim milk. Dip chicken breast pieces into yogurt mixture, then roll in crumbs until completely covered. Place on baking pan and bake uncovered at 450 degrees F for 10 minutes or until opaque all the way through and juices run clear.

Yield: 4 Servings
Serving Size: 1 Breast

Calories: 218
Fat: 1.8g
Fiber: .2g

Classic Italian Chicken Noodle Soup

Classic Italian Chicken Noodle Soup

6 chicken breasts with the bone, about 3 lb. total
12 C. low-sodium chicken broth
2 C. canned crushed Italian tomatoes
1 large onion, diced
3 carrots, peeled and thinly sliced
3 celery ribs, finely chopped
1 red bell pepper, seeded and diced
8 oz. orzo or other small, shaped pasta
4 C. chopped fresh spinach, escarole or kale
1/4 C. chopped fresh parsley
1/4 C. chopped fresh oregano
salt to taste
freshly ground black pepper

Remove and discard the skin from the chicken breasts and place the breasts in a large soup pot. Add the chicken broth, bring it to a boil and reduce the heat so that the broth just simmers. Simmer until the chicken is thoroughly cooked, about 15 minutes. Remove the chicken and transfer to a plate to cool. Skim the fat from the broth and bring it back to a boil. Add the tomatoes, onion, carrots, celery and red pepper. Simmer until the vegetables are soft, about 5 minutes. Add the orzo or other pasta and cook for 5 to 8 more minutes, until the pasta is al dente. Meanwhile, discard the bones from the chicken and chop the meat into small pieces. Add the chicken, spinach, parsley and oregano to the soup pot and simmer for another minute or two. Season to taste with salt and pepper. Serve in warm soup bowls with a thick slice of Italian bread.

Yield: 8 servings
Calories: 284
Fat: 4g
Fiber: 4g

Reuben Bake

Reuben Bake

5 C. cubed peeled baking potato
1/3 C. nonfat sour cream
1/4 C. skim milk
1/2 tsp. salt
1/4 tsp. pepper
Vegetable cooking spray
4 C. tightly packed very thinly presliced green cabbage
1 C. finely chopped deli corned beef (about 1/4 pound)
1/2 tsp. caraway seeds
1/4 C. nonfat Thousand Island dressing
1-1/4 C. (5 oz.) preshredded Swiss cheese, divided
Paprika

Place potato in a saucepan; add water to cover, and bring to a boil. Cover, reduce heat, and simmer for 20 minutes or until very tender; drain well. Combine potato, sour cream, and the next 3 ingredients in a bowl, and beat at medium speed of a mixer for 2 minutes or until smooth. Set aside. Coat a large nonstick skillet with cooking spray, and place over medium heat until hot. Add the cabbage, corned beef, and caraway seeds, and sauté for 4 minutes or until cabbage wilts. Remove from heat; stir in dressing. Set aside. Spread half of potato mixture in the bottom of an 11 x 7-inch baking dish coated with cooking spray; top with cabbage mixture, and sprinkle with 1 C. cheese. Spread remaining half of potato mixture over cheese, and top with remaining 1/4 C. cheese. Sprinkle with paprika. Bake at 350 degrees for 40 minutes or until golden. Make-Ahead Tips: You can assemble the casserole up to 8 hours ahead of time; cover and chill. Let stand at room temperature 30 minutes before baking.

Yield 6 servings
Serving size: about 1-1/3 C.

Calories: 260
Fat: 8.9g
Fiber: 3.2g

Creamy Braised Chicken

Creamy Braised Chicken

1/2 Pound Pearl Onions
1 cup thinly sliced onions
1/2 C. thinly sliced carrots
1/2 C. thinly sliced celery
6 boneless skinless chicken breast halves (1 – 1 1/2 lbs) 1 C. chardonnay or other dry white wine or reduced sodium chicken broth
1 C. reduced-sodium chicken broth
1 T. minced fresh parsley
1 tsp. cornstarch
1 tsp. dried thyme
1/8 tsp. white pepper
1 bay leaf
1/2 pound fresh mushrooms quartered

In a large pot boil pearl onions for 3 minutes drain and rinse in cold water; peel and set aside. Sauté sliced onions, carrots and celery in a pan coated with pam until tender. Add chicken to pan and brown on both sides. Add wine; simmer until reduced to 1/2 cup. Stir in broth and seasonings. Return chicken to pan; cover and simmer for 5 minutes or until juices run clear. Remove chicken to serving platter. Combine cornstarch to chicken broth until smooth; gradually stir into pan add bay leaf. Bring to a boil; cook and stir for 2 minutes or until thickened. Return vegetables to pan. Remove from heat; cover and set aside. In a nonstick skillet, sauté reserved pearl onions and mushrooms until tender. Discard bay leaf, add chicken and vegetables and enjoy.

Roasted Cauliflower with Garlic

Roasted Cauliflower with Garlic

4 C. cauliflower florets
2 tsp. olive oil
1 tsp. crushed garlic
salt to taste
freshly ground black pepper

Pre-heat the oven to 400º F. In a large mixing bowl, toss the cauliflower, olive oil, garlic, salt and pepper until each floret is evenly coated. Spread out the florets in a shallow baking dish in a single layer. Bake for 20 to 30 minutes, stirring every 10 minutes.

Yield: 4 servings
Serving Size: about 1 C.

Calories: 47
Fat: 3g
Fiber: 3g

Salisbury Steak

Salisbury Steak

3/4 C. minced onion
3 cloves minced garlic
1 T. Olive Oil
2 pounds 4% fat ground beef
1 C. Eggbeaters
1 C. bread crumbs
1/2 C. chopped flat leaf parsley
1 1/2 C. cooked and diced button mushrooms
1/4 C. butter
1/4 C. flour
3 C. veal stock
2 C. sliced button mushrooms
2 red onions, sliced 1/2-inch thick, grilled

Saut� onions, and garlic in olive oil until translucent and set aside to cool. Mix beef with cooled onion mixture, eggs, bread crumbs, parsley, and mushrooms. Form into 4-ounce patties and saut� in olive oil until golden brown on both sides and set aside. In saucepan melt 2 oz. of butter and add flour and cook over low heat for 1 minute until wet sand consistency. Begin to add stock 1/3 at a time whisking and bringing to simmer each time making sure there are no lumps. Add mushrooms and simmer for 1/2 hour. Place patties in a roasting pan and pour gravy over patties and bake in a preheated 375 degree F oven for 45 minutes. Garnish with grilled onions and serve.

Yield: 8 servings
Calories: 307
Fat: 13.7g
Fiber: 1.5g

Crock Pot Lemon Chicken with Rice

Crock Pot Lemon Chicken with Rice

1 pound boneless, skinless chicken breasts, lightly pounded
Freshly ground black pepper
8 cloves garlic, smashed
1 cup wild rice blend
1/4 cup fresh squeezed lemon juice
2 1/4 cups water
10 fresh parsley sprigs

Season the chicken breasts generously with pepper. Place the chicken breasts in the bottom of a slow cooker. Add the garlic and rice. Add the lemon juice to the water and stir. Pour this mixture over the rice and chicken. Stir once to coat. Place the lid on the slow cooker and set on low for 8 hours. To plate, place a serving of the rice on each plate and top with 1 chicken breast. Garnish with fresh parsley sprigs

Spicy Sirloin Steaks with Fresh Corn Salsa

Spicy Sirloin Steaks with Fresh Corn Salsa

For the salsa:
2 C. fresh corn kernels, cut from the cob (about 2 ears)
1/2 C. diced red bell pepper
1/4 C. diced scallions
1 T. chopped fresh oregano or cilantro leaves
1/4 C. fresh lime juice
pinch sugar to taste
salt to taste
freshly ground black pepper

For the steaks:
4 top sirloin steaks, about 4 to 6 oz. each
1 tsp. coarse salt
1 tsp. freshly ground black pepper
1/2 tsp. chili powder or to taste

Cut the corn from the cob and place in a small pot of boiling water. Cook the corn until it is just tender. (Very fresh corn will cook in about 1 minute, while older corn will take a few more minutes.) Drain and place the corn in a mixing bowl. Add the red pepper, scallions, oregano, lime juice and sugar. Season to taste with salt and pepper.(This can be made in advance and stored in the refrigerator for up to 2 days. The salsa should be served at room temperature.) Preheat the grill to high. Combine the salt, black pepper and chili powder in a small bowl and season the steaks. Cook the steaks on the hot grill to your desired doneness, about 5 minutes per side for medium. Serve the steaks topped with the fresh salsa.

Yield: 4 servings
Serving Size: 1 steak with salsa

Calories: 261
Fat: 7g
Fiber: 3g

Stifado

Stifado

1 tsp. vegetable oil
1-1/2 pounds boned rump roast, cut into 1-inch cubes
2 tsp. dried oregano
3 garlic cloves, minced
1/2 cup dry red wine
3/4 tsp. ground cinnamon
1 T. sugar
2 T. red wine vinegar
3/4 tsp. salt
4 whole cloves
1 (14.5-ounce) can no-salt-added stewed tomatoes, undrained
1 (14-1/4-ounce) can fat-free beef broth
6 cups (1/3-inch-thick) sliced onion, separated into rings

Heat the oil in a Dutch oven over medium-high heat. Add half of the beef, and cook for 5 minutes or until browned, turning occasionally. Remove from pan, and keep warm. Repeat procedure with remaining beef. Return beef to pan; add oregano and garlic, and cook 1 minute. Stir in the wine and next 7 ingredients (wine through beef broth), and bring to a boil. Cover, reduce heat, and simmer 1 hour. Add the onion, and bring to a boil. Partially cover, reduce heat, and simmer for 1 hour or until the beef is tender. Discard cloves.

Yield: 6 servings
Serving size: 1 cup

Calories: 245
Fat: 5.6 g
Fiber: 2.3 g

Dijon Chicken with Yogurt Cheese

Dijon Chicken with Yogurt Cheese

8 Chicken Breast halves
1/4 C. Smooth Dijon Mustard (the real stuff)
1 C. Yogurt Cheese
1 C. Seasoned Bread Crumbs
2-3 T. Olive Oil

Preheat oven to 375 degrees. Cover a baking sheet with aluminum foil and spray foil with nonstick cooking spray. Remove skin from chicken breasts and coat each breast with mustard. Sprinkle with salt and pepper. Using a knife, carefully coat breasts thickly with yogurt cheese. Roll in seasoned breadcrumbs. Place pieces on baking sheet a few inches apart. Bake for 20 minutes. Remove from oven and drip a little olive oil over each piece. Return to oven for an additional 25 minutes or until golden brown and tender. Drain on paper towels. Serves 8

Caramelized Turnips

Caramelized Turnips

8 small turnips
2 T. olive oil
salt to taste
freshly ground black pepper

Preheat oven to 425°F. Turnips that are sufficiently young and tender need only be rinsed and dried before cooking; older purple-top turnips will need to be peeled. Cut the turnips into halves, or quarters if they are small. Big ones should be cut in half lengthwise and the halves sliced into wedges. Toss the turnips in a bowl with a generous splash of olive oil and salt and pepper. Spread them out in an even layer on a baking sheet and roast them for about 10 minutes, then toss them once (if tossed more frequently, they tend to break apart as they become tender). Roast for 5 minutes more and check for doneness – depending on the water content of the turnips, they can take from 15 to 30 minutes. The turnips are done when they are fork tender and nicely caramelized.

Serving Size: 2 turnips
Calories: 159
Fat: 7g
Fiber: 7g

Swiss Steak

Swiss Steak

4 (4-ounce) boned chuck steaks
2 garlic cloves, chopped
1/4 cup all-purpose flour
1/2 tsp. salt
1/2 tsp. black pepper
1 T. vegetable oil
5 cups sliced onion
1-1/4 cups water

Trim fat from steaks. Place each steak between 2 sheets of heavy-duty plastic wrap; flatten each piece to 1/4-inch thickness using a meat mallet or rolling pin. Rub steaks with garlic. Lightly spoon flour into a dry measuring cup, and level with a knife. Combine flour, salt, and pepper. Sprinkle the steaks with the flour mixture. Heat oil in a large cast-iron skillet over medium-high heat. Add steaks, and cook for 4 minutes or until brown. Turn steaks over. Add onion, and cook 4 minutes. Add water. Cover, reduce heat, and simmer for 1-1/2 hours or until meat is tender.

Yield: 4 servings
Serving size: 1 steak and about 1/2 cup onions

Calories: 267
Fat: 9.4g
Fiber: 2.9g

Feta Stuffed Chicken

Feta Stuffed Chicken

6 skinless boneless chicken breast
1/4 C. dry bread crumbs divided
6 oz. tomato basil feta cheese crumbled
1/4 pkg. Frozen chopped spinach, thawed & squeezed dry

Preheat oven to 350 degrees F. Lb. chicken breasts to 1/4 inch thick. Spray 9 X 13 baking disk with no-stick butter flavored cooking spray. Spread 2 T. of the breadcrumbs in the bottom. Place 1 oz. feta cheese in the center of each chicken breast, top with some spinach, and then fold in half. Then place them in baking dish. Sprinkle remaining breadcrumbs over chicken and bake in preheated oven for 25-30 minutes. (Or until chicken is done)

Sesame Sole

Sesame Sole

1/4 C. Buttermilk
4 4oz. Sole, Flounder, or other White Fish Fillets
2 tsp. Dijon or Spicy Brown Mustard
2 tsp. Tomato Paste
1/2 tsp. dried Tarragon, crumbled
2 T. Flour
3 1/2 T. Sesame Seeds
4 tsp. Vegetable Oil

Pour buttermilk in a shallow dish and dip the fish fillets, coating well all over. Lay fillets on a platter. Combine mustard, tomato paste and tarragon and spread on both sides of the fish. Combine four and sesame seeds in a pie pan and press fillets into mixture to coat evenly all over. Place fillets on a rack and refrigerate uncovered for 30 minutes. In heavy 12″ skillet heat vegetable oil over moderate heat. Add sole and cook until golden, about 2 minutes on each side.

Yield: 4 servings
Calories: 211
Fat: 7.7g
FIber: 0g

Italian Sausage & Peppers

Italian Sausage & Peppers

1/4 Pound Turkey Sausage Links (sliced)
1 Onion (diced)
1 Green Pepper (sliced)
1 Yellow Pepper (sliced)
1/4 Cup Nonfat Chicken Broth
1/4 tsp. Red Pepper Flakes
1/4 tsp. dried Oregano
1 large Garlic Clove (crushed)

Brown Italian sausage. Add the remaining ingredients. Cover & steam until vegetables & sausage are thoroughly cooked.

Yield: 4 Cups
Serving Size: 1 C.
Calories: 148

Cauliflower Pudding

Cauliflower Pudding

1 small head Cauliflower (1 1/4 lb), trimmed and chopped
1 clove Garlic, minced
1 1/2 C. chopped Tomatoes
1/4 tsp. ground Ginger
1/8 tsp. Pepper
pinch Cayenne Pepper
1 1/2 T. Flour
1/2 C. plain low-fat Yogurt
1 1/2 T. shredded Swiss Cheese

In a large saucepan, bring an inch of water to a boil; add cualiflower and cook, covered, for 5 minutes or until barely tender. Drain. Preheat oven to 375. In skillet combine garlic, tomatoes, ginger, peppers and cauliflower. Cook covered over medium heat for 10 minutes. Uncover and increase heat to cook away any remaining liquid. Using blender or food processor, puree the cauliflower mixture 30 seconds (in batches). In a large bowl combine pureed vegetables with flour, yogurt and cheese. Stir until well blended, then transfer to an ungreased 9″ pie pan. Bake 20 minutes or until crusty on top.

Yield: 4 servings
Calories: 96
Fat: 4g
Fiber: 2g

Loin of Pork with Vegetable Stuffing

Loin of Pork with Vegetable Stuffing

2 T. Yellow Onion, finely Chopped
2 T. Carrot, finely Chopped
1/2 Red Bell Pepper, cored, seeded, chopped fine
1/4 C. Hot Water
1/4 tsp Salt
1/4 Ground Ginger
1/8 tsp. Pepper
1/8 tsp. Ground Cloves
1 1/2 lb. Boneless Loin of Pork, trimmed of fat
2 T. Lemon Juice

Preheat oven to 400 degrees. Put onion, carrot, and red pepper in small saucepan with just enough boiling water to cover. Simmer over medium heat until tender but still crisp, about 4 minutes. Rinse under cold water and drain well. Set aside. Season vegetables with pepper, cloves and ginger. Mix well. With a sharp knife, cut a large pocket in the middle of the pork loin, taking care not to cut through to the other side. Fill with the vegetable stuffing. Sprinkle lemon juice over pork and rub in. Place pork in ungreased 9×13 pan and roast uncovered for 20 minutes. Lower heat to 350 and bake 20 minutes longer. Let roast stand at room temperature before serving. Cut into ¾” slices to serve.

Minestrone Soup

Minestrone Soup

1/4 C. olive oil
1 clove garlic, minced (or 1/8 tsp. powder)
1 1/3 C. onion, coarsely chopped
1 1/2 C. celery with leaves, coarsely chopped
1 can (6 oz) tomato paste
1 T. fresh parsley, chopped
1 C. carrots, sliced, fresh or frozen
4 3/4 C cabbage, shredded
1 can (1 lb) tomatoes, cut up
1 C. canned red kidney beans, drained, rinsed
1 1/2 C. frozen peas
1 1/2 C. fresh green beans
dash hot sauce
11 C. water
2 C. spaghetti, uncooked, broken

Heat oil in 4-quart saucepan. Add garlic, onion, and celery, and sauté for about 5 minutes. Add all remaining ingredients except spaghetti. Stir until ingredients arewell mixed. Bring to boil and reduce heat, cover, and simmer for about 45 minutes or until vegetables are tender. Add uncooked spaghetti and simmer for only 2–3 minutes.

Yield: 16 servings
Serving Size: 1 C.

Calories: 112
Fat: 4g
Fiber: 4g

Peppery Grilled Pork Chops

Peppery Grilled Pork Chops

2 T. paprika
1 T. garlic powder
2 tsp. coarsely ground pepper
1 tsp. dill weed
3 T. Worcestershire sauce
2 T. red wine vinegar
4 3-oz. boneless pork tenderloins

Mix all ingredients except pork chops in a small bowl. Rub both sides of pork chops with mixture. Refrigerate for 20 minutes. Spray rack with non stick cooking spray. Grill or broil for approximately 5 minutes on each side, or until pork is done.

Orange Pork Chops

Orange Pork Chops

4 Pork rib chops
1/3 C. Orange Marmalade
4 bunches Green Onions
2 T. Dijon Mustard

In a small saucepan mix marmalade and mustard. Stir over medium heat until marmalade is melted. Set aside. Trim all fat from chops. Place chops on rack of a broiler pan or use a BBQ. Broil about 4 inches from heat for 6 minutes. Turn and broil 2 minutes more. Spoon half the glaze over chops, and broil 4-5 minutes more, until chops are no longer pink. Meanwhile, slice onions diagonally into one inch pieces. Stir fry onions in non stick pan until crisp tender. Add to remaining glaze, and serve chops with sauce.

Curtido (Cabbage) Salvadoreño

Curtido (Cabbage) Salvadoreño

1 medium head cabbage, chopped
2 small carrots, grated
1 small onion, sliced
1/2 tsp. dried red pepper (optional)
1/2 tsp. oregano
1 tsp. olive oil
1 tsp. salt
1 tsp. brown sugar
1/2 C. vinegar
1/2 C. water

Blanch cabbage with boiling water for 1 minute. Discard water. Place cabbage in large bowl and add grated carrots, sliced onion, red pepper, oregano, olive oil, salt, brown sugar, vinegar, and water. Place in refrigerator for at least 2 hours before serving.

Yield: 8 servings
Serving size: 1 C.

Calories: 41
Fat: 1g
Fiber: 2g

Pork and Cranberry Sauté

Pork and Cranberry Sauté

4 pork tenderloin steaks, fat trimmed
1 C. cranberries
1/2 C. chicken stock
1/4 C. sugar free orange marmalade
1/2 tsp. ground ginger
1/2 tsp. dried rosemary, crushed
White pepper to taste

Place pork between 2 sheets of wax paper and pound lightly with a mallet or other heavy flat object to flatten to 1/4 inch thickness. Heat some stock in a heavy nonstick skillet over medium high heat. Sauté pork 1-1/2 minutes per side, in batches if necessary, until cooked throughout. Remove pork from skillet, set aside and keep warm. Reduce heat to medium low. Stir cranberries and remaining ingredients into same skillet. Cover and cook 12 minutes, stirring occasionally or until cranberries pop and sauce thickens. Serve pork with sauce.

Pupusas Revueltas

Pupusas Revueltas

1 lb. chicken breast, ground
1 T. vegetable oil
1/2 lb. lowfat mozzarella cheese, grated
1/2 small onion, finely diced
1 clove garlic, minced
1 medium green pepper, seeded, minced
1 small tomato, finely chopped
1/2 tsp. salt
5 C. instant corn flour (masa harina)
6 C. water

In nonstick skillet, sauté chicken in oil over low heat until it turns white. Stir chicken constantly to keep it from sticking. Add onion, garlic, green pepper, and tomato. Cook chicken mixture through. Remove skillet from stove and let mixture cool in refrigerator. Meanwhile, place flour in large mixing bowl and stir in enough water to make stiff, tortilla-like dough. When chicken mixture has cooled, mix in cheese. Divide dough into 24 portions. With your hands, roll dough into balls and flatten each into 1/2–inch thick circle. Put spoonful of chicken mixture in middle of each circle of dough and bring edges to center. Flatten ball of dough again until it is 1/2–inch thick. In very hot iron skillet, cook pupusas on each side until golden brown. Serve hot.

Yield: 12 servings
Serving size: 2 pupusas

Calories: 290
Fat: 7g
Fiber: 5g