Traditional Yankee Pot Roast

Traditional Yankee Pot Roast

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

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

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

Calories: 290
Fat: 8.4g
Fiber: 3g

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

Chicken Cordon Bleu

Chicken Cordon Bleu

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

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

Spicy Shrimp and Broccoli Stir-Fry

Spicy Shrimp and Broccoli Stir-Fry

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

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

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

Baked Rigatoni with Beef

Baked Rigatoni with Beef

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

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

Yield: 8 servings
Serving size: 1 C.

Calories: 305
Fat: 9.6g
Fiber: 2.3 g

Chicken in Green Sauce

Chicken in Green Sauce

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

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

Thai Scallops in Red Curry Sauce

Thai Scallops in Red Curry Sauce

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

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

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

Beef Carbonnade

Beef Carbonnade

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

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

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

Calories 540
Fat 15.3 g
Fber 5.5 g

basic Chicken Marsala

basic Chicken Marsala

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

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

Chicken Fingers with Honey Mustard

Chicken Fingers with Honey Mustard

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

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

Yield: 4 servings
Serving Size 4 chicken fingers with sauce

Calories: 335
Fat: 6g
Fiber: 1g

Beef Empanada Potpie

Beef Empanada Potpie

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

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

Yield: 6 servings

Calories: 432
Fat: 9.6 g
Fiber: 3.1 g

Chicken, Mushroom & Asparagus Risotto

Chicken, Mushroom & Asparagus Risotto

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

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

Lemon Oregano Chicken Scaloppine

Lemon Oregano Chicken Scaloppine

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

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

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

Beef Tenderloins with French Onion Sauce

Beef Tenderloins with French Onion Sauce

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

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

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

Calories: 326
Fat: 10.6 g
Fiber: 2.8 g

Chicken & Vegetable Packets

Chicken & Vegetable Packets

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

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

Ginger-Lime Chicken Teriyaki with Orange Salad

Ginger-Lime Chicken Teriyaki with Orange Salad

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

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

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

Calories: 343
Fat: 6g
Fiber: 2g

Black Angus & Black Beans

Black Angus & Black Beans

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

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

Chicken Breasts stuffed with Curried Apples

Chicken Breasts stuffed with Curried Apples

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

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

Sweet Bourbon Flank Steak w/ Garlic-Chive Mashed Potatoes

Sweet Bourbon Flank Steak w/ Garlic-Chive Mashed Potatoes

Steak

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

Garlic Chive Mashed Potatoes

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

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

Chicken Cacciatore

Chicken Cacciatore

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

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

Turkey Scaloppine with Fresh Herbs

Turkey Scaloppine with Fresh Herbs

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

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

Yield: 4 servings
Serving Size: 1 turkey cutlet

Calories: 249
Fat: 8g
Fiber: 0g

Cubed Steak & Summer Veggies

Cubed Steak & Summer Veggies

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

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

Chicken Merlot With Mushrooms

Chicken Merlot With Mushrooms

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

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

Curried Beef & Onions

Curried Beef & Onions

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

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

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

Calories: 408
Fat: 13.6g
Fiber: 3g

Chicken with Paprika & Potatoes

Chicken with Paprika & Potatoes

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

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

Orzo Salad

Orzo Salad

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

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

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

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

Herbed Fillet with Red Wine Reduction

Herbed Fillet with Red Wine Reduction

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

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

Chicken Piccadillo

Chicken Piccadillo

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

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

Lemon Pistachio Biscotti

Lemon Pistachio Biscotti

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

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

Yield: 72 Biscotti
Serving Size: 3 biscotti

Calories: 120
Fat: 3g
Fiber: 0g

Lemongrass Beef

Lemongrass Beef

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

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

Yield: 8 servings

Calories: 158
Fat: 5.1g
Fiber: 0g

Chicken Piccata

Chicken Piccata

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

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

Gallo Pinto (Red Beans and Rice)

Gallo Pinto (Red Beans and Rice)

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

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

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

Calories: 223
Fat 3g
Fiber 4g

Meatballs & Peppers

Meatballs & Peppers

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

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

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

Calories: 263
Fat: 9.8 g
Fiber: 1.9 g

Chipotle Roasted Turkey and Potatoes

Chipotle Roasted Turkey and Potatoes

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

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

Spinach with Chickpeas

Spinach with Chickpeas

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

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

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

Calories: 371
Fat: 13g
Fiber: 14g

Orange Beef

Orange Beef

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

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

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

Calories: 461
Fat: 13.3g
Fiber: 3 g

Coq Au Vin

Coq Au Vin

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

Sauce:

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

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

1/4 recipe = 278 calories

Pumpkin Squash Salad

Pumpkin Squash Salad

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

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

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

Orange-Rosemary Steak

Orange-Rosemary Steak

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

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

Cornish Game Hens with Ginger-Orange sauce

Cornish Game Hens with Ginger-Orange sauce

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

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

Country Chicken

Country Chicken

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

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

Yield: 4 Servings
Serving Size: 1 Breast

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