Asian Chicken & Water Chestnut Patties

Asian Chicken & Water Chestnut Patties

1 1/2 lb skinless boneless chicken breasts, cut into 1 1/2-inch pieces
1 (8-oz) can whole water chestnuts, rinsed and drained
1 bunch scallions, chopped (1 cup)
1 tsp. minced fresh jalapeño chile, including seeds
2 T. chopped fresh cilantro
1 1/4 tsp. salt
2 tsp. vegetable oil
6 (8-inch) wooden skewers

Pulse chicken in a food processor until coarsely chopped and transfer to a large bowl. Add water chestnuts, scallions, and jalapeño to processor and pulse until finely chopped, then add to chicken along with cilantro and salt. Stir together with your hands until just combined. Form mixture into 18 (2-inch-diameter) patties on a baking sheet, then thread 3 patties through their sides onto each skewer. Heat 1 tsp. oil in a 12-inch nonstick skillet over moderate heat until hot but not smoking, then transfer 3 skewers of patties using a large metal spatula to skillet and cook until golden and just cooked through, about 3 minutes on each side. Transfer to a platter and keep warm, covered with foil. Add remaining tsp. oil to skillet and cook remaining patties in same manner.

1/6 159 calories

Spaghetti Squash with Parsley and Garlic

Spaghetti Squash with Parsley and Garlic

1 Spaghetti squash (4 lb) = 5 C.
1 T. Margarine
3 cloves Garlic, minced
1 C. Fresh parsley or grated zucchini, coarsely chopped
1/4 C. Low-fat plain yogurt
Freshly ground pepper

In large pot of boiling water, cook whole spaghetti squash until tender when pierced with skewer, about 30 minutes (some varieties of spaghetti squash may take longer). In small skillet, melt margarine over medium-low heat; add garlic and cook until tender, about 1 minute. Drain squash and cut in half crosswise. Scoop out seeds. Run tines of fork lengthwise over squash to loosen spaghetti-like strands; scoop out strands into baking dish or serving bowl. Add garlic mixture, parsley, yogurt, and pepper to taste; toss to mix.

Yield: 8 servings
Calories: 102
Fat: 3g
Fiber: 6g

Ginger Beef

Ginger Beef

1 lb. Top Sirloin, sliced thin
1 T. Sherry
1 T. Water
2 tsp. low sodium Soy Sauce (or use Braggs Aminos)
2 tsp. Splenda
4 green onions, cut in 1 1/2” pieces 4 slices Fresh Ginger, about 1 x 1 1/2” 1 T. Cornstarch
1 C. Water

Marinate beef in sherry, water, soy sauce, and Splenda for about 30 minutes in the refrigerator. Drain meat, reserving marinade. Spray skillet with non-stick cooking spray and stir-fry the green onions, ginger and beef until beef is browned (but not fully cooked). Add marinade. Mix cornstarch with water and add to beef. Bring to a boil, sitting constantly until thickened. Remove ginger slices and serve hot over noodles or rice.

Asian Style Meatballs

Asian Style Meatballs

1 1/2 pounds ground turkey breast
1 can (8 oz.) water chestnuts (drained and finely chopped)
2 Egg whites, beaten slightly
2 T. finely chopped scallion
1/2 tsp. Ground ginger
1 T. Mrs. Dash
1/4-1/2 cup wine (or you can just use broth)

Combine all ingredients. Add the wine/broth last, a little at a time, you want the meat to be able to stick together and form balls, but not too sticky. You may not need more than 1/4 cup or so. Form the mixture into balls, a little bit larger than 1oz, since they will shrink some. I usually just weigh the first couple, and then try to make the rest about the same size. Lay them out on a broiler pan or cookie sheet, and then cook for about 11-14 minutes at 350 degrees. Let them cool completely and then I store them in a Ziploc bag in the freezer. To defrost them plain, place them in a little dish, sprinkle with a tiny bit of low sodium soy sauce or chicken stock (so they don’t dry out too much), and then nuke at 80% for about 2-3 minutes.

Brussels Sprouts & Pancetta

Brussels Sprouts & Pancetta

1 lb. fresh Brussels sprouts, trimmed
2 T. olive oil
3 oz. paper-thin slices pancetta, coarsely chopped
2 garlic cloves, minced
Salt and freshly ground black pepper
3/4 C. low-salt chicken broth

Partially cook the Brussels sprouts in a large pot of boiling salted water, about 4 minutes. Drain. Meanwhile, heat the oil in a heavy large skillet over medium heat. Add the pancetta and sauté until beginning to crisp, about 3 minutes. Add the garlic and sauté until pale golden, about 2 minutes. Add the Brussels sprouts to the same skillet and sauté until heated through and beginning to brown, about 5 minutes. Season with salt and pepper, to taste. Add the broth and simmer until the broth reduces just enough to coat the Brussels sprouts, about 3 minutes. Serve.

Yield: 4 servings
Calories: 177
Fat: 11.6g
FIber: 1.3g

Grilled Worcestershire Steak

Grilled Worcestershire Steak

2 T. sun dried tomatoes (not oil packed), minced
2 tsp. Worcestershire sauce
1 tsp. parsley, minced
2 beef cube steaks

Prepare grill or broiler. Combine first 3 ingredients in a small bowl and set aside. Using a sharp knife, cut crisscrossing diagonal slashes into 1 side of each steak. Place steaks on grill or broiling pan, cut side down, and grill 3-4 minutes. Turn steaks and divide tomato mixture evenly on cut side of steaks. Season with salt and pepper to taste. Grill another 3-4 minutes for medium rare meat.

Asian Style Turkey Burgers

Asian Style Turkey Burgers

1 lb lean ground turkey
1/2 C. finely chopped onion
1/3 C. finely chopped water chestnuts
3 T. finely chopped parsley
2 T. Worcestershire sauce
2 T. minced green bell pepper
1 T. low sodium soy sauce
1 T. cold water
2 tsp. grated peeled fresh ginger
2 garlic cloves, minced
1/4 tsp. pepper

Combine all of the ingredients except cooking spray. Divide turkey mixture into 4 equal portions, shaping each into a 3/4 inch thick patty. Place a large nonstick skillet coated with cooking spray over medium high heat until hot. Add patties. Cook 5 minutes on each side or until done.

Sardine Pasta with Bread Crumbs

Sardine Pasta with Bread Crumbs

2 T. plus 1.5 T. extra-virgin olive oil
8 cloves garlic, chopped
1 1/2 C. bread crumbs
1/2 C. flat-leaf parsley, chopped
Coarse salt and coarse black pepper
2 tins sardines, 4 oz. each, drained, boned and chopped
1 tsp. crushed red pepper flakes
4 C. Cooked Linguine

To a large skillet preheated over medium heat, add 2 T. extra-virgin olive oil and chopped garlic. When the garlic speaks by sizzling in oil add bread crumbs. Stir bread crumbs until deeply golden in color. Add parsley and a liberal amount of salt and pepper, about 1 tsp. each. Transfer bread crumbs to a dish and reserve. Return skillet to heat and add 1.5 T. extra-virgin olive oil. Add sardines and red pepper flakes to the pan and sauté over medium heat 2 or 3 minutes. Add hot, cooked pasta to the skillet and toss with sardines. Add bread crumbs to the pot and toss thoroughly to combine and evenly distribute the mixture. Taste, to adjust seasonings, and serve.

Yield: 6 servings
Calories: 405
Fat: 17g
Fiber: 2g

Hearty Beef, Rice, and Tomato Casserole

Hearty Beef, Rice, and Tomato Casserole

1 1/4 lb. beef round, cut into 1/2-inch cubes
1 C. dry red wine
3 C. water
1 tsp. fresh thyme
1 each bay leaf
1 clove garlic, crushed
2 large onions, sliced
1 1/2 C. brown rice
1 can stewed tomatoes, 14.5 oz.
2 tsp. fresh parsley, chopped
1/2 tsp. saffron, crushed, optional
Pepper, to taste

Preheat oven to 400 degrees. In a nonstick pan, brown the beef cubes on all sides. Place wine, water, crushed garlic, thyme, and bay leaf in a 3 quart covered casserole. Add the browned beef cubes, and cook in the oven for 1 hour in covered casserole. Meanwhile, after removing the beef, add the onions to the same pan, and sauté until lightly browned, about 5 minutes. Add the rice, and stir until lightly browned, about 3 minutes. Add the stewed tomatoes and their liquid. Add pepper to taste. After the beef cubes have cooked for 1 hour, heat the onion, rice, tomato mixture, and add heated mixture to the casserole, making sure that the rice is covered by liquid. Replace in oven and cooked for an additional hour. Check the casserole after 30 minutes to see if any additional liquid is needed. Remove from oven and sprinkle with grated Parmesan cheese, if desired.

Asian Turkey with Red Onion Salsa

Asian Turkey with Red Onion Salsa

1/4 C. lemon juice
Dash of Olive Oil
1 T. grated lemon peel
2 T. red wine vinegar
2 T. reduced-sodium soy sauce
1 clove garlic, finely chopped
1 1/2 lb. turkey breast tenderloins
Red Onion Salsa (below)

Mix all ingredients except turkey and Red Onion Salsa in shallow glass or plastic dish. Add turkey; turn to coat with marinade. Cover and refrigerate, turning once, at least 2 hours but no longer than 24 hours. Prepare Red Onion Salsa. Heat oven to 350 degrees. Spray rectangular pan, 13x9x2 inches, with cooking spray. Remove turkey from marinade; discard marinade. Place turkey in pan. Bake uncovered about 35 minutes, brushing with pan drippings after 10 minutes, until juice of turkey is no longer pink when centers of thickest pieces are cut. Serve with salsa.

Red Onion Salsa

2 medium red onions, finely chopped (1 1/2 C.)
1 medium tomato, finely chopped (3/4 C.)
4 medium green onions, chopped (1/4 C.)
4 cloves garlic, finely chopped
1/4 C. lemon juice
2 T. chopped fresh cilantro
2 T. balsamic or red wine vinegar
1 tsp reduced-sodium soy sauce
1/4 tsp ground red pepper (cayenne)

Mix all ingredients in glass or plastic bowl. Cover and refrigerate at least 2 hours.

Baked Apple Frittata

Baked Apple Frittata

butter-flavored cooking spray
1 1/2 C. egg substitute
1/3 C. low fat (1%) milk
1/4 C. unbleached all-purpose flour
2 large Granny Smith apples, cored, thinly sliced, and sprinkled with fresh lemon juice
1 T. packed light brown sugar
1 T. fresh thyme leaves

Preheat oven to 425°F. Lightly coat a 3-quart ovenproof pan with cooking spray. In a bowl, whisk together egg substitute, milk, and flour. Pour into prepared pan. Toss the apple slices with the brown sugar and thyme leaves. Arrange apple slices in the middle of the batter and bake until frittata is puffed, golden brown, and set in center when pan is gently shaken, 8 to 10 minutes. Cut into wedges to serve.

Yield: 4 servings
Calories: 155
Fat: 1g
Fiber: 3g

Herb-Roasted Tenderloin Of Beef With Port Wine Sauce

Herb-Roasted Tenderloin Of Beef With Port Wine Sauce

1/2 tsp. extra-virgin olive oil
1 pound beef tenderloin, all visible fat removed
1 tsp. coarse-grain mustard
1/2 tsp. salt
1/2 tsp. freshly ground black pepper
1 tsp. dried chervil, crushed
1 tsp. dried savory, crushed
1 tsp. dried thyme, crushed
1 tsp. dried rosemary, crushed

Port Wine Sauce:
11/2 cups port wine
11/2 cups fat-free veal or beef stock
reduced pan juices
1 tsp. butter

Preheat the oven to 450°F. Heat the oil in a medium-size skillet. Add the meat and sear over high heat for 1 to 2 minutes to seal in the juice. Remove the tenderloin from the pan and allow to rest for 5 minutes. Remove any fat from the pan. Combine the mustard with the salt, pepper, and all the herbs. Mix well and coat the beef with the mixture. Place the herb-coated tenderloin in a small roasting pan and roast for 5 minutes, or until medium-rare. Remove from the oven. Place the tenderloin in a separate pan while making the sauce. Deglaze the roasting pan with the port wine and reduce the liquid by half. Add the veal stock and again reduce by half. Pour any meat juices from the resting meat into the pan with the reduced stock. Swirl in the butter. Divide the meat into 4 servings and serve with the sauce. 1/4 recipe = 265 calories.

Baked Chicken and Artichokes

Baked Chicken and Artichokes

1 T. olive oil
1 onion, chopped
2 cloves garlic, minced
1 9-ounce bag frozen artichoke hearts, quartered
1 cup sliced mushrooms
1 red pepper, seeded and sliced into strips
freshly ground black pepper
4 skinless, boneless chicken breasts, about 4 to 6 oz. each
1 tsp. chopped, fresh rosemary
1/4 cup dry white wine
1 cup low-sodium chicken broth

Preheat the oven to 350°F. Heat the olive oil in a large skillet over medium heat. Add the onion and cook, stirring occasionally, until it is soft and translucent, about 5 minutes. Add the garlic, artichokes, mushrooms and peppers, season with pepper, cook for 2 more minutes and set aside. Slice the chicken breasts into 1/2-inch wide strips. Season the chicken pieces with rosemary and pepper and place them in a large baking dish in a single layer. Spoon the artichoke mixture evenly over the chicken and add the wine and broth. Bake until the chicken is cooked through, about 18 to 20 minutes.

1 breast = Calories 284 Dietary Fiber 4 g

Apple Rosemary and Thyme Chicken Baked in Parchment

Apple Rosemary and Thyme Chicken Baked in Parchment

butter-flavored cooking spray
3 whole boneless, skinless chicken breasts, about 1/2 lb. each, halved
2 oz. low fat sliced ham, finely minced
3 cloves garlic, sliced paper thin
3 large Jonagold or Mutsu apples, 8 oz. each, cut in half and cored
6 sprigs fresh rosemary
6 sprigs fresh thyme
1 T. olive oil
6 T. fresh lemon juice

Preheat oven to 350°F. Cut 6 circles of parchment paper 18 inches in diameter. Place on a work surface and lightly coat the top of each circle with cooking spray. Rinse and pat dry chicken breast halves. Lay 1 piece of chicken on half of each parchment circle. Sprinkle minced ham and garlic slices over the chicken breasts. Thinly slice the unpeeled apples and arrange the slices over the chicken. Top each chicken breast with a sprig of rosemary and thyme and drizzle 1/2 tsp. olive oil and 1 T. lemon juice over each breast. Fold over parchment and crimp the edges to seal. Place packets on a large baking sheet and bake for 45 minutes, until packets are puffed and lightly browned. Place parchment packets on serving plates, break oven, and serve immediately.

Yield: 6 servings
Calories: 222
Fat: 6g
FIber: 3g

Juan’s Dominican Spice Dish

Juan’s Dominican Spice Dish

1 clove of Garlic
1 bunch cilantro, chopped
1 bunch oregano, chopped
1/4 C. vinegar
1 lb. Lean Ground meat (lean beef, turkey or chicken)
1 medium chopped potato
1 Green Bell pepper, sliced into 1″ chunks
1 Red Bell pepper, sliced into 1″ chunks
1 large onion, thinly sliced

Put garlic, cilantro, oregano and vinegar into a blender and liquefy. Take 2 T. of the mixture and let it simmer in a skillet over medium heat. Add 1 lb. ground meat (lean beef, chicken or turkey). After cooking for 10 minutes, add chopped potato, chunks of pepper and thinly sliced onion. Let it simmer until the potatoes are done.

Balsamic-Garlic Chicken

Balsamic-Garlic Chicken

8 boneless skinless chicken breasts
8 cloves garlic, minced
1 C. low/no sodium chicken broth
1/3 C. balsamic vinegar
1 T. cornstarch
2 T. water

Lightly spray a large nonstick skillet with Pam. Cook breasts for 3 minutes on one side; add garlic. Turn chicken and continue cooking for another 2 to 3 minutes. Add stock, vinegar and a little pepper. Reduce heat to medium-low; cover and cook for 10 minutes or until chicken is tender. Remove chicken to a platter. In small bowl, combine cornstarch and water; stir until smooth. Add to skillet and cook 1 to 2 minutes until thick and smooth.

Citrus Braised Chicken Breasts with Capers

Citrus Braised Chicken Breasts with Capers

4 4-oz. skinless chicken breasts
olive oil cooking spray
3 cloves garlic, minced
1 small onion, sliced very thin
1/2 tsp. cumin
1/2 C. orange juice
1 T. lemon juice
1 tsp. orange zest
freshly ground pepper
2 tsp. capers

Rinse the chicken and pat dry. Heat a non-stick skillet and coat with cooking spray. Brown the chicken on both sides over medium high heat. Remove from pan. Reduce the heat and recoat with cooking spray. Add the garlic and stir until it begins to brown slightly. Add the onion and cook, stirring until it begins to brown. Stir in the cumin, citrus juices, orange zest and pepper. Add the chicken to the pan with the citrus sauce, cover and simmer for 10 minutes. Add the capers and recover. Simmer another 5-8 minutes, until chicken is tender. To serve, top each breast with some of the onion and capers with a T. of citrus sauce.

Yield: 4 servings
Calories: 142
Fat: 2g
FIber: 0g

Lean Lasagna

Lean Lasagna

1 lb. Extra Lean (4% fat) Ground Beef
1 Onion, chopped
1 1/2 tsp. Basil
� tsp Oregano
� tsp. Garlic Powder
6oz. no sodium added Tomato Paste
8oz. no sodium added Tomato Sauce
1 C. Low fat Ricotta Cheese
3 1/2 C. Water
� lb. Lasagna Noodles
� lb. Low fat Mozzarella Cheese, shredded

Brown meat, add onion and cook until onion is soft. Add spices, tomato paste, tomato sauce and water. Bring to a boil and simmer for 10 minutes. Put 1/2 C. sauce in the bottom of a 9-by-13 pan. Cover with a layer of raw noodles, layer of sauce and 1/3 of the cheese. Repeat until ingredients are used up. Noodles should be covered with sauce. Cover pan with aluminum foil and bake at 325 degrees for one hour and 20 minutes. Yield: 8 servings.

Baked BBQ Chicken

Baked BBQ Chicken

Barbecue Sauce:

1 large onion, minced
8 oz. low-sodium canned tomato sauce
1/4 cup freshly squeezed lemon juice
3 T. Worcestershire sauce
2 T. white vinegar
2 T. sugar
11/2 tsp. dry mustard
1/4 tsp. salt
1 cup water
1/2 tsp. liquid smoke

2 tsp. canola oil
2 garlic cloves, pressed or minced
6 boned and skinless chicken breast halves, all visible fat removed (11/2 pounds)

To make the sauce, put the onion in a saucepan and cook, covered, over low heat until it is soft and translucent, adding a little water if necessary to prevent scorching. Add all the remaining sauce ingredients, except the liquid smoke, and bring to a boil. Reduce the heat to low and cook, covered, for 30 minutes. Remove from the heat, stir in the liquid smoke, and set aside. Preheat the oven to 350°F. Heat the oil and garlic in a large ovenproof skillet over medium heat just until the garlic starts to sizzle. Add the chicken breasts and cook, turning, until both sides are browned. Spoon the sauce over the browned chicken breasts, cover, and bake for 30 minutes, or until done.

Makes 6 3oz. servings. 208 calories.

Snowy-Day Beef Stew

Snowy-Day Beef Stew

1 T. olive oil
1 medium onion, chopped
3 large cloves garlic, minced
6 scallions, white part and 1 inch green, thinly sliced
12 oz. fresh mushrooms, sliced
2 lb. lean beef top round, trimmed of all fat and cut into 1-inch cubes
2 T. unbleached all-purpose flour
1 1/2 tsp. crushed dried thyme
1/2 tsp. crushed dried oregano
1/4 tsp. crushed dried rosemary
1 28-oz. no-salt-added stewed tomatoes
3 to 4 canned chipotle chiles in adobo, or to taste, minced
2 C. reduced-sodium canned beef broth
1/2 C. dry red wine
1 10-oz. bag frozen peas
2 T. chopped parsley for garnish (optional)

Heat oil in a large nonstick skillet over medium-low heat. Add onion, garlic, scallions, and mushrooms. Sauté, stirring often, until vegetables are wilted and most of the liquid is absorbed. Using a slotted spoon transfer vegetables to a bowl and set aside. Dredge the steak cubes with flour, thyme, oregano, and rosemary. Lightly coat the skillet with cooking spray and place over medium-high heat. Add steak pieces and brown on all sides, about 6 minutes total cooking time. Transfer steak and reserved vegetables to a large soup pot or Dutch oven. Top with stewed tomatoes, chipotle chiles, beef broth, and wine. Stir to combine. Partially cover and simmer for about 1 hour, until steak is tender. Stir in peas and cook, covered, until peas are just tender, about 5 minutes. If using, sprinkle with parsley and serve hot.

Yield: 8 servings
Calories: 259
Fat: 6g
FIber: 5g

Marinated Sirloin Tips

Marinated Sirloin Tips

1 lb sirloin tips
2 T. Extra virgin olive oil
2 T. tamari
2 cloves garlic, minced
2 T. Lemon juice
1 T. Dijon mustard

Mix together marinade ingredients. In a non-reactive container just large enough to hold the meat, mix marinade and beef, coating beef well with marinade. Allow to marinate 6–8 hours, or overnight, in refrigerator. Bring to room temperature before cooking. Prepare fire or grill, or turn on broiler. When fire is medium hot, remove sirloin tips from marinade. Grill the first side for 30 seconds, turn, grill second side for 30 seconds and return to first side. Cook 5 minutes or until done. Remove from grill, allow to rest 5–10 minutes before slicing. If using in sandwiches, serve with horseradish sauce or hot and sweet mustards. If grilling as kebabs, grill with tomatoes, mushrooms and green pepper sections, water chestnuts, snow peas and red pepper sections.

Barley Risotto with Shredded Chicken

Barley Risotto with Shredded Chicken

2/3 cup pearl barley
2 T. chopped onion
3/4 cup diced carrot
3/4 cup diced celery
3/4 cup diced leeks, white parts only
1/2 cup fat-free chicken stock, divided
2 boneless and skinless chicken breast halves, all visible fat removed
1/2 cup chopped parsley
1/4 tsp cracked black pepper

Place the barley in a small saucepan with enough water to cover and bring to a boil. Lower the heat and simmer for about 20 minutes, or until the barley is tender. Drain and set aside. While the barley is cooking, prepare the coals for grilling or preheat the broiler. Combine the onion, carrot, celery and leeks in a large saucepan. Add 1/4 cup of the chicken stock and cook, covered, over low heat for about 10 minutes, or until the vegetables are tender. Remove from the heat and then remove half of the vegetables from the pan and set aside. Add the remaining 1/4 cup of chicken stock to the vegetables in the pan and cook over medium-high heat until the stock is reduced by half. Set aside and keep warm. Grill or broil the chicken breasts for three to five minutes on each side, or until done. Remove from the heat and cool. When cool enough to handle, shred the chicken by pulling it apart with the tines of two forks into long strands. In a bowl combine all the ingredients including the barley and toss gently. Serve hot or cold. To serve, divide equally among four plates.

Parsley Steak

Parsley Steak

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

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

Basil Chicken Roulade

Basil Chicken Roulade

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

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

1 roulade = 337 calories

Family Swiss Steak

Family Swiss Steak

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

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

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

Pinwheel Flank Steak

Pinwheel Flank Steak

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

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

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

Braised Chicken with Apples & Turnips

Braised Chicken with Apples & Turnips

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

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

Meat and Mushroom Pub Pies

Meat and Mushroom Pub Pies

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

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

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

Roast Sirloin with Black Peppercorn Crust

Roast Sirloin with Black Peppercorn Crust

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

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

Buffalo Chicken Strips

Buffalo Chicken Strips

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

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

Beef Wellington

Beef Wellington

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

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

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

Sicilian Beef

Sicilian Beef

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

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

Caribbean Chicken

Caribbean Chicken

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

Caribbean seasoning:

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

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

Dilled Mushroom Blintzes with Sour Cream

Dilled Mushroom Blintzes with Sour Cream

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

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

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

Yield: 36 blinzes
Servings Size: 2 Blintzes

Calories: 58
Fat: 1g
Fiber: 0g

Skillet Stroganoff

Skillet Stroganoff

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

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

Celestial Chicken Skewers

Celestial Chicken Skewers

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

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

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

Cajun Grilled Shrimp

Cajun Grilled Shrimp

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

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

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

Sweet and Sour Stir Fry

Sweet and Sour Stir Fry

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

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

Chicken Breasts Florentine

Chicken Breasts Florentine

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

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

Spaghetti with Seafood and Spinach

Spaghetti with Seafood and Spinach

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

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

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