Tangy Pork Chops

Tangy Pork Chops

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

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

Turkey Cutlets with Roasted Peppers & Mozzarella

Turkey Cutlets with Roasted Peppers & Mozzarella

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

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

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

CaloriesL 239
Fat: 8g
Fiber: 1g

Mushrooms a l’Orange

Mushrooms a l’Orange

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

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

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

Mushrooms a l’Orange

Mushrooms a l’Orange

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

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

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

Oatmeal Pumpkin Muffins

Oatmeal Pumpkin Muffins

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

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

Salsa Chicken

Salsa Chicken

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

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

Spicy Sesame Crusted Chicken

Spicy Sesame Crusted Chicken

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

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

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

Calories: 211
Fat: 6g

Gingered Bok Choy & Eggplant

Gingered Bok Choy & Eggplant

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

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

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

Scrambled Eggs Benedict

Scrambled Eggs Benedict

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

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

Cola Chicken

Cola Chicken

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

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

Slim Southern Style Chicken

Slim Southern Style Chicken

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

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

Tarator Sauce

Tarator Sauce

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

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

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

Beth Anne’s Ravioli Soup

Beth Anne’s Ravioli Soup

from Beth Anne

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

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

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

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

Roasted Pepper Chicken Casserole

Roasted Pepper Chicken Casserole

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

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

Spanish Omelet

Spanish Omelet

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

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

Sesame Chicken Nuggets

Sesame Chicken Nuggets

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

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

Mexican Shrimp Dish

Mexican Shrimp Dish

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

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

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

Whole Wheat Pancakes

Whole Wheat Pancakes

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

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

Yield: 32 pancakes
Serving Size: 4 pancakes

Calories: 158
Fiber: 4g

Orange BBQ Chicken

Orange BBQ Chicken

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

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

Florentine FIsh Pinwheels

Florentine FIsh Pinwheels

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

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

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

Zucchini Bread

Zucchini Bread

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

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

Moroccan Chicken Tagine

Moroccan Chicken Tagine

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

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

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

Calories: 543
Fat: 7.6 g
Fiber: 10 g

Puffy Chile Relleno Casserole

Puffy Chile Relleno Casserole

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

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

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

Amazing Beef

Amazing Beef

Small lean cut roast
24-oz. jar of Greek salad peppers (pepperoncini)
Garlic, sliced

Cut small slits in the roast and place garlic slices in slits. Place the roast into crock pot. Dump entire jar of peppers and liquid over it. Cook all day (12 hours) on low. Also tasty to stuff the beef, peppers and chopped fresh tomatoes into pita breads.

Hoisin Barbeque Chicken

Hoisin Barbeque Chicken

Barbecue sauce:

2/3 C. hoisin sauce
3 T. rice wine or sake
3 T. low-sodium soy sauce
3 T. ketchup
2 T. brown sugar
1 T. minced garlic

Remaining ingredients:

8 chicken drumsticks, skinned and trimmed (about 2 lb.)
8 chicken thighs, skinned and trimmed (about 2 lb.)
Cooking spray

To prepare barbecue sauce, combine first 6 ingredients in a medium bowl. Place 3/4 C. sauce in a large bowl; cover and chill remaining barbecue sauce. Add chicken to barbecue sauce in large bowl; toss to coat. Cover and marinate in refrigerator 8 hours or overnight. Preheat oven to 375 degrees. Remove chicken from bowl; reserve marinade. Place chicken on a broiler pan coated with cooking spray. Bake at 375 degrees for 30 minutes. Turn chicken; baste with reserved marinade. Bake an additional 20 minutes or until done. Discard marinade. Bring remaining 3/4 C. barbecue sauce to a boil in a small saucepan; reduce heat, and cook until slightly thick and reduced to about 1/2 C. (about 5 minutes). Drizzle chicken with sauce.

Yield: 8 servings
Serving size: 1 drumstick, 1 thigh, and about 1 T. sauce

Calories 241
Fat 6.1g

Mexican Vegetables

Mexican Vegetables

1 C. chopped Cucumber (peel on)
1 (8 3/4oz) can Corn, drained
1 (16oz.) can stewed Tomatoes
2 T. chopped Red Pepper
2 T. chopped Green Pepper
2 T. Red Wine Vinegar
1/2 tsp. minced Garlic
1/2 tsp. Cumin
1/4 tsp. dried Cilantro
Salt and Pepper

Combine all ingredients and mix well. Refrigerate until cold; toss again before serving.

Yield: 3 1/2 C.
Serving Size: 1/2 C.

Calories: 35
Fat: 0g
Fiber: 1.3g

All Day Long Crockpot Beef

All Day Long Crockpot Beef

11/2 lb. Beef Roast, trimmed of fat
1/2 tsp. Black pepper
2 Garlic cloves; minced
1/2 pkg. Onion soup mix
2 tsp. Worcestershire sauce
1 tsp. Steak sauce
3 Carrots; sliced
2 Celery stalks; diced
1 Green bell pepper; chopped
1 Yellow onion
1/2 C. Water
1/2 C Tomato juice

Cut beef roast into serving-sized portions. Use more beef if you need more than 6 servings. Slice onion and separate into rings. Dice the peeled carrots, dice the celery and slice the peppers into thin strips or circles. Place these into bottom of crockpot. Sprinkle the beef pieces with fresh ground black pepper, minced garlic and the onion soup mix. Place on top of the vegetables. Mix the steak sauce and Worcestershire sauce in a small bowl with about 1/2 cup water and 1/2 cup tomato juice. Pour this over the meat. Turn the crockpot to high for 30 minutes, or, if you’re in a hurry, skip this step. Turn to low, cover and cook for 7-9 hours.

Greek Chicken in Feta Sauce

Greek Chicken in Feta Sauce

4 (4-oz.) skinned, boned chicken breast halves
2 T. all-purpose flour
1 tsp. dried oregano
1 T. olive oil
1 C. thinly sliced onion
3 garlic cloves, minced
1-1/2 C. fat-free, less-sodium chicken broth
1/3 C. golden raisins
2 T. lemon juice
2 T. capers
1/4 C. (1 oz.) crumbled feta cheese
4 thin lemon slices

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; flatten to 1/4-inch thickness using a meat mallet or rolling pin. Combine flour and oregano in a shallow dish; dredge chicken in flour mixture. Heat oil in a large nonstick skillet over medium-high heat. Add chicken; cook 5 minutes on each side. Remove chicken from pan; keep warm. Add onion and garlic to pan; sauté 2 minutes. Stir in broth, raisins, and lemon juice; cook 3 minutes, scraping pan to loosen browned bits. Return chicken to pan. Cover, reduce heat, and simmer 10 minutes or until chicken is done. Remove chicken from pan; keep warm. Add capers and cheese to pan, stirring with a whisk; top each chicken breast with 1/4 C. sauce and 1 lemon slice.

Yield: 4 servings
Servign Size: 1 Breast + 1/4 C. Sauce + 1 lemon Slice

Calories: 256
Fat: 6.5g
Fiber: 1.3g

Tomato and Basil Pasta

Tomato and Basil Pasta

2 large Tomatoes, diced (2 C.)
1 tsp. dried Basil
1 tsp. chopped Garlic
Salt and Pepper
6oz. Angel Hair Pasta
Parmesan Cheese

Mix first five ingredients and let sit at room temperature at least one hour. Cook pasta according to package direction, omitting oil and salt. Drain pasta and add tomato mixture. Serve immediately and garnish with parmesan cheese.

Yield: 4 servings
Serving Size: 1 C.

Calories: 170
Fat: 1g
Fiber: 3.0

Curried Coconut Chicken over Noodles

Curried Coconut Chicken over Noodles

4oz. noyolks Egg Noodles (makes 3 cups cooked)
2 tsp. olive oil, divided
1 C. thinly sliced onion (I like it chopped)
1 C. fresh basil leaves, torn
2 C. fresh Spinach leaves, torn
2 garlic clove, crushed
2 tsp. curry powder
1/2 tsp. salt, optional
1/8 tsp. ground red pepper
3/4 pound skinned, boned chicken breast, cut into 1-inch pieces
3/4 C. light coconut milk

Prepare the egg noodles according to the package directions, omitting salt; drain noodles, and keep warm. Heat 1 tsp. oil in a large nonstick skillet over medium-high heat until hot. Add onion; stir-fry 1 minute. Add basil & spinach, and stir-fry 2 minutes. Remove from pan. Heat 1 tsp. oil in skillet over medium-high heat. Add garlic; stir-fry 30 seconds. Add curry powder, salt, and red pepper; stir-fry 10 seconds. (this will STINK as the curry toasts. Stick it out, its wonderful when done) Add chicken, and stir-fry 3 minutes. Stir in milk; reduce heat to medium, and cook 2 minutes or until chicken is done. Stir in basil mixture, and toss well. Serve over noodles.

Yield: 3 servings
Serving size: 1 C. chicken with sauce and 1 C. noodles

Calories: 344
Fat: 7.4g
Fiber 4.7g

Notes: 1 cup of pasta is more than I normally have for a serving, which makes this a higher calorie dinner than I normally eat. However, I thought the meal was absolutely terrific. The chicken and sauce tasted fabulous, and I will defintely make this again.

I made a couple changes. First, I omitted the salt, as usual since I watch my sodium intake. I finely diced the onion instead of slicing it, because my hubby doesn’t like large chunks of onion and I knew he wouldn’t like the texture. I also put in about a cup of shredded baby spinach along with the basil. I didn’t have quite 2 cups of the fresh herb, and so I added in the spinach to make up the difference and a little more. Even if I had had enough basil, spinach is a good leafy veggie, and since it wilts down so much when cooked its an easy way to sneak some vegetables into my husbands diet 😉

Easy Pennsylvania Dutch Apple Fritters

Easy Pennsylvania Dutch Apple Fritters

1 medium Apple (can use peach or other fruit)
1/3 C. reduced Fat Bisquick
1 T. Egg Beaters
1 T. Skim Milk

Core and peel apple and dice into small pieces. Mix other ingredients and then add apples. If necessary add a little more milk to make a pancake batter consistency. Heat non-stick griddle and cook as you would a pancake.

Yield: 1 servings
Serving Size: 3 small Pancakes

Calories: 234
Fat: 3.5g
Fiber: 4.2g

Notes: Perhaps because of the fiber from the apple, this breakfast stays with me a long time, especially with a couple scrambled egg whites (with a dollop of egg beaters for color) on the side for protein.

Spiced Tomato Broth

Spiced Tomato Broth

1 C. Tomato Juice
1 C. Beef Broth
3 Peppercorns
2 Cloves
1/2 bay leaf
1 T. Lemon Juice

Mix all ingredients in saucepan. Cover and heat to boiling. Reduce heat to low and simmer for 10 minutes. Discard peppercorns, cloves and bay leaf before serving

Yield: 2 servings
Serving Size: 1 C.
Calories: 47
Fat: 0g
FIber: 0g

Chicken-Pistachio Roll-Ups

Chicken-Pistachio Roll-Ups

3 cups spinach, rinsed and stemmed
6 (4-6 oz.) fresh boneless, skinless chicken breasts
1/4 tsp. ground black pepper
2/3 cup ricotta cheese
2 tsp. brown mustard
1/3 cup finely chopped pistachio nuts
2 tsp. chopped fresh basil
1 clove garlic, crushed
1/4 pound cherry tomatoes, halved

Preheat oven to 350°F. Lightly oil a 11×7-inch baking dish; set aside. Steam spinach until wilted; drain, rinse under cold water, and drain again. Pat dry and flatten out with paper towels. Flatten chicken breasts between sheets of wax paper to 1/4-inch thickness with a mallet or rolling pin. Season with pepper. Cover each breast with a layer of spinach. In a medium bowl, combine ricotta cheese, mustard, pistachio nuts, basil and garlic; spread evenly over spinach to within 1/4-inch of the edges. Roll chicken up jelly-roll style, starting from the shortest end. Arrange rolls in the baking dish, seam-side down. Cover with aluminum foil and bake until done, 18 to 24 minutes. Refrigerate for 3 hours then cut into 1/2-inch slices, if desired. Serve garnished with tomatoes.

Green Chile Pork Stew

Green Chile Pork Stew

1 lb. boneless Pork Tenderloin
1 medium Onion, chopped
3/4 C. sliced Celery
2 Carrots, sliced
2 medium unpeeled Potatoes, cubed
1 (7oz.) can diced Green Chiles
2 tsp. chopped Garlic
1 C. Chicken Broth
1 C. Water (or enough to cover)
2 T. Cornstarch
1/4 C. Water
Salsa, for garnish

Cut pork into 1 1/2 inch cubes. In 3 quart saucepan, mix pork with the vegetables, chiles, garlic and chicken broth. Add the C. of water (or more, just to cover meat). Cover pan and simmer about 45 minutes. Mix cornstarch with remaining water. Add to stew and cook until bubbly. Serve topped with a spoonful of salsa.

Yield: 5 servings
Serving Size: 1 1/2 C.

Calories: 269
Fat: 3g
Fiber: 5g

Garbanzo Bean Salmon Cakes

Garbanzo Bean Salmon Cakes

1 (14.75-ounce) can red salmon, drained (I used leftover poached salmon)
1 (15-ounce) can chickpeas (garbanzo beans), drained
1 cup fresh breadcrumbs (about 2 slices)
1/4 cup sliced ripe olives
1/2 cup chopped fresh parsley
2 T. lime juice
1 tsp. hot sauce
1/2 tsp. ground cumin
1/4 tsp. salt
2 large egg whites, lightly beaten
1 T. vegetable oil, divided

To prepare salmon cakes, remove bones and skin from salmon. Place chickpeas in a medium bowl; partially mash chickpeas with a fork. Stir in salmon, breadcrumbs, and olives. Combine parsley and next 5 ingredients (parsley through egg whites) in a small bowl; stir into salmon mixture. Divide mixture into 12 equal portions, shaping each into a 3/4-inch-thick patty. Heat 1-1/2 tsp. oil in a large nonstick skillet over medium-high heat. Add 6 patties; cook 4 minutes. Carefully turn patties over, and cook 4 minutes or until golden. Repeat procedure with 1-1/2 tsp. oil and remaining patties.

Yield: 6 servings
Servign Size: 2 cakes

Calories: 282
Fat: 11.5g
Fiber: 3.7g

Notes: I used a whole wheat bread with 2g fiber / slice, and smashed it in the blender until it was all crumbs. There is a lot of fat in one serving, but its mostly GOOD fats from the fish and the olives, so don’t be scared off by the numbers!

Malcolm liked these quite a bit, and ended up eating them until they were gone, which is good, since I didn’t like them at all. But I don’t like fish, no matter how many times I keep making some thinking “this time it will be different”, so I am not the best judge of the recipe!

Chicken with Creamy Herb Sauce

Chicken with Creamy Herb Sauce

6 (4-oz.) skinned, boned chicken breast halves
1/3 C. balsamic vinegar
1 tsp. dried oregano
1/2 tsp. salt
1/2 tsp. pepper
3 garlic cloves, unpeeled
1/4 C. low-fat buttermilk
2 T. minced fresh parsley
3 T. reduced-calorie mayonnaise
1 T. water
1-1/2 tsp. minced fresh or 1/2 tsp. dried thyme
1/8 tsp. salt
1/8 tsp. pepper
Thyme sprigs (optional)

Preheat oven to 375 degrees. Arrange chicken in a single layer in a 13 x 9-inch baking dish. Pour vinegar over chicken, and sprinkle with oregano, 1/2 tsp. salt, and 1/2 tsp. pepper. Place garlic cloves in dish. Bake at 375 degrees for 25 minutes, basting occasionally with pan drippings. Remove garlic from dish, and peel. Place garlic in a bowl, and mash into a paste. Add buttermilk and next 6 ingredients (buttermilk through 1/8 tsp. pepper); stir with a wire whisk until well-blended. Cut each breast half diagonally across the grain into thin slices. Arrange 1 sliced breast half on each of 6 plates; spoon 1-1/2 T. sauce over chicken. Garnish with thyme sprigs, if desired.

Yield: 6 servings
Serving Size: 1 chicken breast + 1 1/2 T. Sauce

Calories: 156
Fat 3.6g

Dijon Fettuccini

Dijon Fettuccini

1/4 C. Light Mayonnaise
1/4 C. nonfat Plain Yogurt
2 tsp. Dijon Mustard
2 tsp. chopped Garlic
6oz. dry Fettuccini Noodles

Mix all ingredients except noodles in a small bowl to make a sauce. Set aside to allow flavors to mingle and mellow while the pasta is cooking. Cook the fettuccini according to package directions, omitting oil and sat. Drain and return to pan. Add sauce to the noodles and toss. Cook on low until heated throughout.

Yield: 6 servings
Serving Size: 1/2 C.

Calories: 144
Fat: 4g
Fiber: .7g

Leek & Bacon Tart

Leek & Bacon Tart

Crust:
1 C. all-purpose flour
1/4 tsp. salt
2 T. chilled butter or stick margarine, cut into small pieces
2 T. vegetable shortening
1/4 tsp. cider vinegar
4 to 5 T. ice water

Filling:
6 bacon slices, cut crosswise into thin strips
7 C. chopped leek (about 3 large)
1/2 tsp. salt, divided
1/4 tsp. black pepper, divided
1-1/4 C. egg substitute
2/3 C. fat-free milk

To prepare crust, lightly spoon flour into a dry measuring C.; level with a knife. Combine flour and 1/4 tsp. salt in a bowl; cut in butter and shortening with a pastry blender or 2 knives until mixture resembles coarse meal. Add vinegar and ice water, 1 T. at a time; toss with a fork until moist. Gently press the mixture into a 4-inch circle on heavy-duty plastic wrap; cover dough with additional plastic wrap. Roll dough, still covered, into a 12-inch circle; chill 10 minutes. Preheat oven to 425 degrees. Remove 1 sheet of plastic wrap; let dough stand 1 minute or until pliable. Fit the dough, plastic-wrap side up, into a 10-inch round removable-bottom tart pan. Remove plastic wrap. Press dough against bottom and sides of pan. Fold edges under. Line dough with a piece of foil; arrange pie weights on foil. Bake at 425 degrees for 10 minutes or until edge is lightly browned. Remove pie weights and foil; cool on a wire rack. To prepare filling, heat a large nonstick skillet over medium heat until hot. Add bacon, and cook 4 minutes. Remove bacon from pan, reserving 2 tsp. drippings in pan; set bacon aside. Add leek to drippings in pan; cover and cook for 20 minutes, stirring occasionally. Sprinkle with 1/4 tsp. salt and 1/8 tsp. pepper. Remove from heat. Arrange leek mixture and bacon in prepared crust. Combine egg substitute, milk, 1/4 tsp. salt, and 1/8 tsp. pepper; stir well with a whisk. Pour the milk mixture into crust. Bake at 425 degrees F for 25 minutes or until a knife inserted in the center comes out clean; let stand 10 minutes.

Yield: 6 servings
Serving Size: 1/6 Tart Pan

Calories: 275 calories
Fat: 10g
Fiber: 2g

Notes: I thoght this was very tasty, although it isn’t quick and easy with all the steps involved. I just have a slice and some fruit, and it’s a stick with me breakfast. Since Mal won’t eat it, it’s hard to eat it all before it goes bad though, so I probably won’t make it that often.

Chicken in Cream Sauce

Chicken in Cream Sauce

2 tsp. dried oregano
2 tsp. dried basil
1-1/2 tsp. dried rosemary
1 tsp. garlic powder
1/2 tsp. salt
1/2 tsp. pepper
1/4 tsp. paprika
4 tsp. olive oil, divided
Cooking spray
8 chicken thighs, skinned (about 2-1/4 lb.)
1/3 C. all-purpose flour
2-1/4 C. 1% low-fat milk
1 C. dry white wine
2 C. sliced mushrooms
1/4 C. tub-style light cream cheese
2 C. hot cooked wild rice
Oregano sprigs and cranberries (optional)

Combine first 7 ingredients and 2 tsp. oil in a small bowl; rub over chicken. Heat 2 tsp. oil in a large skillet coated with cooking spray over medium-high heat. Add chicken; cook 5 minutes on each side or until browned. Remove chicken from pan; set aside.Place flour in a bowl; gradually add milk and wine, stirring with a whisk until blended. Add to skillet, scraping pan to loosen browned bits; bring to a simmer. Return chicken to pan; cover, reduce heat, and simmer 30 minutes or until chicken is done. Add mushrooms; cover and simmer 5 minutes. Remove chicken from pan; cover and set aside. Add cheese to skillet; cook 5 minutes or until cheese melts, stirring constantly with a whisk. Place 1/2 C. rice on each of 4 plates. Top each with 2 chicken thighs and 1 C. sauce. Garnish with oregano sprigs and cranberries, if desired.

Yield: 4 servings

Calories: 444
fat: 14.5g
Fiber: 2.5g

Ramen Chicken

Ramen Chicken

1 lb. boneless, skinless Chicken Breasts, cut into bite sized pieces
2 3/4 C. Chicken Broth
1 T. Soy Sauce
1 tsp. ground Ginger
1/8 tsp. Pepper
1/2 tsp. Garlic Powder
1 Onion, sliced in wedges
1 C. sliced Mushrooms
1/2 C. sliced Carrots
1 (6oz.) package frozen Pea Pods, thawed and drained
4oz. Coil Vermicelli (dry)
1 T. Cornstarch
1/4 C. Water

Spray a large skillet with nonstick cooking spray and stir fry chicken until no longer pink. Add all but last three ingredients to the skillet and bring to a boil. Add noodles, reduce heat to low. Cover and summer 8-10 minutes ot until vegetables are almost done. Mix cornstarch with water and add to skillet. Bring to a boil stirring until thickened.

Yield: 4 servings
Serving Size: 1 3/4 C.

Calories: 318
Fat: 4g
Fiber: 2.6g