Artichioke Bowls with Shrimp in Dill Sauce

Artichioke Bowls with Shrimp in Dill Sauce

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

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

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

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

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

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

Calories: 215
Fat: 1.5
Fiber: 1.2

Spicy Beef & Lettuce Rolls

Spicy Beef & Lettuce Rolls

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

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

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

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

Herbed Chicken and Winter Vegetables

Herbed Chicken and Winter Vegetables

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

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

Baked Root Vegetables

Baked Root Vegetables

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

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

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

Calories: 65
Fat: .2
Fiber: 1g

Ground Turkey Ziti

Ground Turkey Ziti

Add the following to a blender:

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

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

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

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

Asparagus & Blue Cheese-Bacon Sauce

Asparagus & Blue Cheese-Bacon Sauce

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

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

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

Calories 69
Fat 3g
Fiber 2g

Teriyaki Turkey Burgers & Asian Pasta

Teriyaki Turkey Burgers & Asian Pasta

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

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

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

Ground Turkey Sausage Seasonings

Ground Turkey Sausage Seasonings

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

Breakfast Sausage

paprika
Splenda
black pepper
sage
thyme
nutmeg
cayenne pepper

Bratwurst

white pepper
nutmeg
onion powder
dry mustard

Polish Sausage

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

Italian Sausage

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

30 Minute Marinara Sauce

30 Minute Marinara Sauce

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

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

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

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

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

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

Tandoori Salmon With Raita And Rice Pilaf

Tandoori Salmon With Raita And Rice Pilaf

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

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

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

Ground Turkey Dish

Ground Turkey Dish

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

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

Chicken Parmesan Pita Pizzas

Chicken Parmesan Pita Pizzas

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

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

Yield: 6 servings
Serving Size: 2 pizzas

Calories: 345
Fat: 8g
Fiber: 2g

Applesauce Oatmeal

Applesauce Oatmeal

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

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

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

Calories: 169
Fat: 1.7g
Fiber: 2g

Glazed Turkey Steaks

Glazed Turkey Steaks

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

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

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

Spicy Sausage Pizza

Spicy Sausage Pizza

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

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

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

Zucchini & Pine Nut Pancakes

Zucchini & Pine Nut Pancakes

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

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

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

Calories: 394
Fat: 18g
Fiber: 9.1

Garlicky Chicken Adobo

Garlicky Chicken Adobo

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

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

Fried Chicken & Potatoes

Fried Chicken & Potatoes

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

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

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

Cabbage Soup (ala, The Cabbage Soup Diet)

Cabbage Soup (ala, The Cabbage Soup Diet)

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

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

Yield: 10 servings
Serving Size: ~ 1C.

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

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

Garlic & Herb Chicken with Lime

Garlic & Herb Chicken with Lime

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

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

French Bread BBQ Pork Melts

French Bread BBQ Pork Melts

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

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

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

Tahini-Miso Dressing

Tahini-Miso Dressing

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

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

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

Beth Anne’s Crazy Pizza

Beth Anne’s Crazy Pizza

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

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

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

Calories: 215
Fat: 7g
Fiber: 2g

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

Garden Style Turkey Loaf

Garden Style Turkey Loaf

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

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

Glazed Sesame Pork

Glazed Sesame Pork

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

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

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

Calories: 275
Fat: 14g
Fiber: 9g

Pineapple Beef Stir-Fry

Pineapple Beef Stir-Fry

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

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

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

Aromatic Marinated Chicken

Aromatic Marinated Chicken

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

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

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

Calories: 139
Fat: 2.9g
Fiber: 0g

Friendly Garlic Chicken

Friendly Garlic Chicken

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

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

Grilled Chicken Breasts With Artichoke Salsa

Grilled Chicken Breasts With Artichoke Salsa

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

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

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

Baked Citrus & Herb Salmon

Baked Citrus & Herb Salmon

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

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

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

Calories 213
Fat 9.8g
Fiber 0g

Flavorful Roast Chicken

Flavorful Roast Chicken

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

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

Honey-Sesame Chicken Kabobs

Honey-Sesame Chicken Kabobs

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

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

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

Mediterranean Grilled Chicken

Mediterranean Grilled Chicken

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

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

Barbeque Baked Lentils

Barbeque Baked Lentils

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

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

Yield: 8 servings
Serving Size: 3/4 cup

Calories 233
Fat 1 g
Fiber 6.2 g

Frittata Squares

Frittata Squares

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

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

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

Oven Fried Mustard Chicken

Oven Fried Mustard Chicken

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

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

Baked Tomatoes with Garlic

Baked Tomatoes with Garlic

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

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

Yield: 6 servings
Serving Size: 2 Tomato halves

Calories: 95
Fat: 5.3g
Fiber: 1g

Green Bean Packets

Green Bean Packets

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

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

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

Paper Wrapped Chicken Bundles

Paper Wrapped Chicken Bundles

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

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

Philly Steak Pockets

Philly Steak Pockets

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

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

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