Classic Italian Chicken Noodle Soup

Classic Italian Chicken Noodle Soup

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

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

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

Reuben Bake

Reuben Bake

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

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

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

Calories: 260
Fat: 8.9g
Fiber: 3.2g

Creamy Braised Chicken

Creamy Braised Chicken

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

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

Roasted Cauliflower with Garlic

Roasted Cauliflower with Garlic

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

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

Yield: 4 servings
Serving Size: about 1 C.

Calories: 47
Fat: 3g
Fiber: 3g

Crock Pot Lemon Chicken with Rice

Crock Pot Lemon Chicken with Rice

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

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

Spicy Sirloin Steaks with Fresh Corn Salsa

Spicy Sirloin Steaks with Fresh Corn Salsa

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

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

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

Yield: 4 servings
Serving Size: 1 steak with salsa

Calories: 261
Fat: 7g
Fiber: 3g

Stifado

Stifado

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

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

Yield: 6 servings
Serving size: 1 cup

Calories: 245
Fat: 5.6 g
Fiber: 2.3 g

Dijon Chicken with Yogurt Cheese

Dijon Chicken with Yogurt Cheese

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

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

Caramelized Turnips

Caramelized Turnips

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

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

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

Swiss Steak

Swiss Steak

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

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

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

Calories: 267
Fat: 9.4g
Fiber: 2.9g

Feta Stuffed Chicken

Feta Stuffed Chicken

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

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

Sesame Sole

Sesame Sole

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

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

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

Italian Sausage & Peppers

Italian Sausage & Peppers

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

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

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

Cauliflower Pudding

Cauliflower Pudding

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

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

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

Loin of Pork with Vegetable Stuffing

Loin of Pork with Vegetable Stuffing

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

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

Minestrone Soup

Minestrone Soup

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

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

Yield: 16 servings
Serving Size: 1 C.

Calories: 112
Fat: 4g
Fiber: 4g

Peppery Grilled Pork Chops

Peppery Grilled Pork Chops

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

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

Orange Pork Chops

Orange Pork Chops

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

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

Curtido (Cabbage) Salvadoreño

Curtido (Cabbage) Salvadoreño

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

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

Yield: 8 servings
Serving size: 1 C.

Calories: 41
Fat: 1g
Fiber: 2g

Pork and Cranberry Sauté

Pork and Cranberry Sauté

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

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

Pupusas Revueltas

Pupusas Revueltas

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

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

Yield: 12 servings
Serving size: 2 pupusas

Calories: 290
Fat: 7g
Fiber: 5g

Pork Tenderloins with Raspberry Mustard Sauce

Pork Tenderloins with Raspberry Mustard Sauce

1 1/2 tsp. fresh thyme – minced
1/2 tsp. ground pepper
1/4 tsp. allspice
1/4 tsp. ground cinnamon
2 cloves garlic – minced
1 1/2 lb. pork tenderloin
Vegetable cooking spray
1 1/4 C. chicken broth
2 T. balsamic vinegar
1 T. brown sugar
1/2 tsp. cornstarch
2 T. water
1/4 C. raspberry mustard
3/4 C. fresh raspberries

Combine 1/2 tsp. minced thyme and next 5 ingredients (ground pepper thru garlic) in a bowl; stir well. Trim fat from pork; rub pork with thyme mixture. Place in a shallow dish; cover and chill 2 hours. Coat a large nonstick skillet with cooking spray; add oil, and place over medium high heat until hot. Add pork; cook 4 minutes or until browned on all sides. Add 1/4 C. chicken broth and 2 T. vinegar to skillet; bring to a boil. Cover, reduce heat and simmer 25 minutes or until meat thermometer registers 160 degrees F. Remove pork from skillet; set aside, and keep warm. Add remaining 1 C. chicken broth and brown sugar to skillet; bring to a boil, and cook 5 minutes or until broth mixture is reduced to 1/2 C.. Strain mixture, and discard solids. Place cornstarch in small saucepan; gradually add water, blending with a wire whisk. Stir in strained broth mixture and 1/4 C. raspberry mustard; cook 1 minute, stirring constantly. Remove sauce from heat; stir in remaining minced thyme. Cut pork into 1/2 inch thick slices. Spoon 2 T. sauce onto each of 6 serving plates, and arrange pork slices on top of sauce. Top with 2 T. raspberries, and garnish with thyme sprigs.

Stir-Fried Beef and Potatoes

Stir-Fried Beef and Potatoes

1 1/2 lb sirloin steak
2 tsp. vegetable oil
1 clove garlic, minced
1 tsp. vinegar
1/8 tsp. salt
1/8 tsp. pepper
2 large onions, sliced
1 large tomato, sliced
3 C. boiled potatoes, diced

Trim fat from steak and cut into small, thin pieces. In large skillet, heat oil and sauté garlic until golden. Add steak, vinegar, salt, and pepper. Cook for 6 minutes, stirring beef until brown. Add onion and tomato. Cook until onion is transparent. Serve with boiled potatoes.

Yield: 6 servings
Serving size: 1 1/4 C.

Calories: 274
Fat: 5g
Fiber: 3g

Sante Fe Chops with Firecracker Salsa

Sante Fe Chops with Firecracker Salsa

6 1-1/2 inch-thick boneless pork center loin chops, trimmed of any fat
1 T. chili powder
1 T. ground cumin
1 T. ground black pepper

Mix together seasonings and spread evenly on both surfaces of chops. Place chops on a kettle-style grill directly over medium-hot coals, lower grill hood and grill for 7-8 minutes; turn chops and grill for 7 minutes more. Serve with Firecracker Salsa on the side.

Firecracker Salsa

In a small bowl, stir together 1 20-oz can drained pineapple tidbits, 1 medium diced cucumber, 1 T. fresh lime juice, 1 package Brown Sugar Twin and 1 jalapeño chile, seeded and minced. Cover and refrigerate 4-24 hours to let flavors blend.

Spicy Grilled Pork

Spicy Grilled Pork

1 1/2 T. Chili Powder
1 tsp. Ground Coriander
3/4 tsp. Garlic Powder
1 tsp. Ground Cumin
1/2 tsp. Dried Oregano
1/4 tsp. Chili Pepper Flakes
2 Pork Steaks, thin cut, trimmed of fat

Pre-heat grill or broiler. Combine all seasonings and use as a dry rub to coat pork on both sides. Allow to rest for 10 minutes for the flavors to absorb into the pork. Grill or broil 4-6 minutes on each side, or until cooked through.

Chicken Stew

Chicken Stew

8 pieces chicken (breasts or legs)
1 C. water
2 cloves small garlic, minced
1 small onion, chopped
1 1/2 ts.p salt
1/2 tsp. pepper
3 medium tomatoes, chopped
1 tsp. parsley, chopped
1/4 C. celery, finely chopped
2 medium potatoes, peeled, chopped
2 small carrots, chopped
2 bay leaves

Remove skin from chicken, along with any extra fat. In large skillet, combine chicken, water, garlic, onion, salt, pepper, tomatoes, and parsley. Tightly cover and cook over low heat for 25 minutes. Add celery, potatoes, carrots, and bay leaves and continue to cook for 15 more minutes or until chicken and vegetables are tender. Remove bay leaves before serving.

Yield: 8 servings
Serving size: 1 piece of chicken

Calories: 206
Total fat: 6g
Total fiber: 2g

Baked Penne with Sausage & Garlic

Baked Penne with Sausage & Garlic

2 whole garlic heads
1 pound sweet turkey Italian sausage
1 tsp. chopped fresh or 1/4 tsp. dried sage
1 tsp. chopped fresh or 1/4 tsp. dried rosemary
2 T. butter or stick margarine
1/3 C. all-purpose flour
6 C. 1% low-fat milk
1 C. (4 oz.) grated fresh Parmesan cheese
2/3 C. (about 2-1/2 oz.) shredded Gruyere or Swiss cheese
1/2 tsp. salt
1/8 tsp. black pepper
8 C. hot cooked penne (about 1 pound uncooked tube-shaped pasta) or rigatoni
Cooking spray

Preheat oven to 350°F. Remove white papery skin from garlic heads (do not peel or separate the cloves). Wrap each head separately in foil. Bake at 350°F for 1 hour; cool 10 minutes. Separate cloves; squeeze to extract garlic pulp. Discard skins. Set garlic aside. Increase oven temperature to 400°F. Remove casings from sausage. Cook sausage in a large nonstick skillet over medium heat until browned, stirring to crumble. Remove from pan with a slotted spoon. Place sausage in a large bowl; stir in sage and rosemary. Melt butter in a large saucepan over medium heat. Lightly spoon flour into a dry measuring C.; level with a knife. Add the flour to melted butter, stirring with a whisk. Gradually add the milk; cook until slightly thick, stirring constantly with a whisk (about 10 minutes). Stir in roasted garlic, cheeses, salt, and pepper. Remove mixture from heat. Add 5-1/2 C. cheese sauce and cooked pasta to sausage, stirring to coat. Spoon pasta mixture in a 13 x 9-inch baking dish coated with cooking spray. Top with remaining sauce. Bake at 400°F for 15 minutes or until thoroughly heated.

Yield: 10 servings
Serving Size: 1 C.

Calories: 434
Fat: 14.4g
Fiber: 1.4g

Grilled Chicken With Green Chile Sauce

Grilled Chicken With Green Chile Sauce

4 chicken breasts, boneless, skinless
1/4 C olive oil
2 limes, juice only
1/4 tsp. oregano
1/2 tsp. black pepper
1/4 C water
10–12 tomatillos, husks removed, cut in half
1/2 medium onion, quartered
2 cloves garlic, finely chopped
2 jalapeño peppers
2 T. cilantro, chopped
1/4 tsp. salt
1/4 C lowfat sour cream

Combine oil, juice from one lime, oregano, and black pepper in shallow, glass baking dish. Stir. Place chicken breasts in baking dish and turn to coat each side. Cover dish and refrigerate overnight. Turn chicken periodically to marinate it on both sides. Put water, tomatillos, and onion into saucepan. Bring to gentle boil and cook uncovered for 10 minutes or until tomatillos are tender. In blender, place cooked onion, tomatillos, and any remaining water. Add garlic, jalapeño peppers, cilantro, salt, and juice of second lime. Blend until all ingredients are smooth. Place sauce in bowl and refrigerate. Place chicken breasts on hot grill and cook until done. Place chicken on serving platter. Spoon T. of lowfat sour cream over each chicken breast. Pour sauce over sour cream.

Yield: 4 servings
Serving size: 1 breast

Calories: 210
Total fat: 5g
Total fiber: 3g

Barbequed Pork Loin with Grilled Onions

Barbequed Pork Loin with Grilled Onions

1 T. chili powder
1/4 tsp. ground cumin
1/4 tsp. salt
1/4 tsp. dry oregano, crushed
1 clove garlic, minced
1 1/2 pounds lean pork tenderloins
1 large sweet onion
olive oil cooking spray

Combine chili powder, cumin, salt, oregano and garlic in small mixing bowl. sprinkle spice mixture over meat, pressing into surface. Arrange coals for indirect cooking. Place meat on grill, cover and grill for 30 to 45 minutes until thermometer registers 160 degrees. Spray onion slices with olive oil cooking spray and place on the grill rack over coals last 10 to 15 minutes of grilling time. Slice pork and serve pork and grilled onions with a Corn and Black Bean Salsa/relish.

Very Lemony Chicken

Very Lemony Chicken

1 1/2 lb. chicken breast, skinned, fat removed
1/2 C. fresh lemon juice
2 T. white wine vinegar
1/2 C. fresh lemon peel, sliced
3 tsp. fresh oregano, chopped (or 1 tsp. dried oregano, crushed)
1 medium onion, sliced
1/4 tsp. salt to taste black pepper
1/2 tsp. paprika

Place chicken in 13- by 9- by 2-inch glass baking dish. Mix lemon juice, vinegar, lemon peel, oregano, and onions. Pour over chicken, cover, and marinate in refrigerator several hours, turning occasionally, or overnight. Sprinkle with salt, pepper, and paprika. Cover and bake at 300 ºF for 30 minutes. Uncover and bake for added 30 minutes or until done.

Yield: 4 servings
Serving size: 1 breast with sauce

Calories: 179
Total fat: 4 g
Total fiber: 2 g

Chinese-BBQ Pork Tenderloin

Chinese-BBQ Pork Tenderloin

1 (1-pound) pork tenderloin
2 tsp. brown sugar
1/2 tsp. five-spice powder
1/4 tsp. salt
1/8 tsp. ground red pepper
Cooking spray
1 T. hoisin sauce
1 T. orange juice
1/2 tsp. dark sesame oil

Preheat oven to 400°F. Trim fat from pork. Combine sugar and next 3 ingredients (sugar through pepper). Rub pork with spice mixture. Place pork on a broiler pan coated with cooking spray; insert a meat thermometer into thickest portion of tenderloin. Bake at 400°F for 10 minutes. Combine hoisin, orange juice, and oil in a small bowl; brush over tenderloin. Bake for an additional 15 minutes or until thermometer registers 160°F (slightly pink).

Yield: 4 servings
Serving size: 3 oz.

Calories: 165
Fat: 5g
Fiber: 0.2g

Autumn Stuffed Cabbage

Autumn Stuffed Cabbage

1 head cabbage
1/2 lb. lean ground beef
1/2 lb. ground turkey
2 small onions, one minced, one sliced
1 slice stale whole wheat bread, crumbled
1/4 C. water
1/8 tsp. black pepper
1 can (16 oz) diced tomatoes
1 C. water
1 medium carrot, sliced
1 T. lemon juice
2 T. brown sugar
1 T. cornstarch

Rinse and core cabbage. Carefully remove 10 outer leaves and place in saucepan. Cover with boiling water and simmer for 5 minutes. Remove cooked cabbage leaves and drain on paper towel. Shred 1/2 C. of raw cabbage and set aside. Brown ground beef and turkey, and minced onion in skillet. Drain fat. Place cooked and drained meat mixture, bread crumbs, water, and pepper in mixing bowl. This dish cuts the fat by mixing turkey and lean beef. Drain tomatoes, reserving liquid, and add 1/2 C. tomato juice from can to meat mixture. Mix well. Place 1/4 C. of filling on each parboiled, drained cabbage leaf. Fold. Place folded side down in skillet. Add tomatoes, sliced onion, water, shredded cabbage, and carrot. Cover and simmer for about 1 hour or until cabbage is tender, basting occasionally. Remove cabbage rolls to serving platter, keep warm. Mix lemon juice, brown sugar, and cornstarch together in small bowl. Add to vegetables and liquid in skillet and cook, stirring occasionally, until thickened and clear. Serve over cabbage rolls.

Yield: 5 servings
Serving size: 2 rolls

Calories: 235
Total fat: 9g
Total fiber: 3g

Fettuccine with Proscuitto & Asparagus

Fettuccine with Proscuitto & Asparagus

3 C. (1-inch) diagonally cut asparagus
1 (9-oz.) package fresh fettuccine
1 T. olive oil
1 C. chopped onion
2 tsp. bottled minced garlic
1/2 C. chopped prosciutto (about 2 oz.)
2 tsp. balsamic vinegar
1/2 tsp. salt
1/8 tsp. crushed red pepper
1/8 tsp. black pepper
1/4 C. (1 oz.) preshredded fresh Parmesan cheese

Serve with a tossed garden salad or sliced tomatoes sprinkled with basil and feta. Cook asparagus and pasta in boiling water 3 minutes or until the pasta is done. Drain asparagus and pasta in a colander over a bowl, reserving 1/2 C. cooking liquid. Wipe pan dry with a paper towel. Heat oil in pan over medium heat. Add onion and garlic; cook 2 minutes, stirring frequently. Add prosciutto; cook 2 minutes, stirring frequently. Stir in asparagus and pasta, reserved cooking liquid, vinegar, salt, red pepper, and black pepper; toss well. Sprinkle with Parmesan cheese.

Yield: 4 servings
Serving size: 1-1/4 C.

Calories: 335
Fat: 10g
Fiber: 5.4g

Ham & Bean Casserole

Ham & Bean Casserole

1 T. olive oil
1 large onion, diced
2 T. minced garlic
2 C. diced, cooked ham
3 C. cooked white pea beans
2 C. diced, canned tomatoes
1 C. grated reduced fat Cheddar cheese
1/2 tsp. basil
1/4 tsp. pepper

Topping:
1 1/2 C. fresh bread crumbs
1/4 C. Parmesan or Romano cheese
1/4 C. finely chopped fresh parsley
1 T. olive oil

In a non-stick skillet, heat the olive oil over medium/high heat. Sauté the onions and garlic until soft. Remove from heat. In a large bowl, combine the garlic/onion mixture with the ham, beans, tomatoes, cheese, basil and pepper. Spoon into a lightly greased 3 quart (3L) casserole dish. Combine all topping ingredients and spoon evenly over casserole. Bake in a preheated 350 degree oven for 30-40 minutes, or until topping is a light golden color.

Classic Macaroni and Cheese

Classic Macaroni and Cheese

2 C. macaroni
1/2 C. onions, chopped
1/2 C. evaporated skim milk
1 medium egg, beaten
1/4 tsp. black pepper
1 1/4 C. (4 oz) lowfat sharp cheddar cheese, finely shredded
as needed nonstick cooking spray

Cook macroni according to directions—but do not add salt to the cooking water. Drain and set aside. Spray casserole dish with nonstick cooking spray. Preheat oven to 350 °F. Lightly spray saucepan with nonstick cooking spray. Add onions to saucepan and sauté for about 3 minutes. In another bowl, combine macaroni, onions, and rest of the ingredients, and mix thoroughly. Transfer mixture into casserole dish. Bake for 25 minutes or until bubbly. Let stand for 10 minutes before serving.

Servings: 8
Serving size: 1/2 C.

Calories: 200
Total fat: 4g
Total fiber: 1g

Shells & Cheese

Shells & Cheese

2 C. (dry) Medium Shell Pasta
1 T. Butter Buds
2 T. Hot Water
1 T. Flour
1 1/2 C. Skim Milk
4 oz. Velveeta Light, cubed
Salt & Pepper to Taste

Boil macaroni according to package instructions. Prepare sauce: In a small C., mix Butter Buds with Hot Water then pour into a small non-stick pan. Stir in Flour and add a couple of T. of the Skim Milk. Heat over medium heat stirring constantly. Gradually add the rest of the Skim Milk and bring to a slow boil still stirring constantly. Add the Velveeta cubes and stir until melted. Spray a casserole with non-stick spray combine macaroni and cheese sauce. Stir and Bake at 350 degrees for about 30 minutes

Yield: 4 servings
Calories: 210

Ham Tetrazinni

Ham Tetrazinni

1/4 C. all-purpose flour
1 C. low-salt chicken broth
1 C. 2% reduced-fat milk
1/4 tsp. black pepper
1 T. stick margarine or butter
2 C. sliced mushrooms
1/2 C. diced green bell pepper
3 C. hot cooked wide egg noodles (about 5 oz. uncooked pasta)
1 C. lean cubed cooked ham
1/3 C. grated Parmesan cheese
1 T. dry sherry
1/3 C. dry breadcrumbs

Preheat oven to 450. Place flour in a bowl; add broth, milk, and pepper. Stir the flour mixture well with a whisk. Melt margarine in a nonstick skillet over medium-high heat. Add mushrooms and bell pepper; sauté 3 minutes. Add flour mixture. Cook 2 minutes or until thick and bubbly; stir constantly. Combine sauce, noodles, ham, cheese, and sherry in a 1-1/2-quart casserole or 10-inch round gratin dish; sprinkle with breadcrumbs. Bake at 450; for 10 minutes or until bubbly.

Yield: 5 servings
Serving size: 1 C.

Calories: 293
Fat: 9.3g
Fiber: 1.9g

Red Hot Fusilli

Red Hot Fusilli

1 T. olive oil
2 cloves garlic, minced
1/4 C fresh parsley, minced
4 C ripe tomatoes, chopped
1 T. fresh basil, chopped (or 1 tsp. dried)
1 T. oregano leaves, crushed (or 1 tsp. dried)
1/4 tsp. salt
to taste ground red pepper or cayenne
8 oz. uncooked fusilli pasta (4 C cooked)
1/2 lb. cooked Chicken, cut into chunks

Heat oil in medium saucepan. Saut� garlic and parsley until golden. Add tomatoes and spices. Cook uncovered over low heat for 15 minutes or until thickened, stirring frequently. Add 1/2 lb. chicken cut into chunks and continue cooking for 15 minutes until chicken is heated through and sauce is thick. Cook pasta in unsalted water until firm. To serve, spoon sauce over pasta and sprinkle with coarsely chopped parsley. Serve hot as a main dish and cold for next day’s lunch.

Yield: 4 servings
Serving Size: 1 C.

Calories: 293
Total fat: 5g
Total fiber: 4g

Hoisin Marinated Pork Chops

Hoisin Marinated Pork Chops

1/4 C. low-sodium soy sauce
1/4 C. hoisin sauce
1/4 C. honey
1 tsp. crushed red pepper
2 garlic cloves, minced
8 (4-oz.) boneless center-cut loin pork chops (about 3/4 inch thick)
Cooking spray

Combine first 5 ingredients in a large zip-top plastic bag; add pork chops. Seal and marinate in refrigerator 8 hours or overnight. Prepare grill. Remove pork from bag; discard marinade. Place pork on grill rack coated with cooking spray; grill 3 minutes on each side or until done. Note: Store cooked pork in refrigerator for up to 2 days.

Yield: 8 servings
Serving size: 1 pork chop

Calories: 188
Fat: 6.2g
Fiber: 0g