Honey-Cumin Roasted Pork with Caramelized Onions

Honey-Cumin Roasted Pork with Caramelized Onions

1 (3-pound) boned pork loin roast
3 T. honey
1 T. fresh lemon juice
1 T. ground cumin
1-1/2 tsp. kosher salt
1/4 tsp. ground red pepper
2 large onions (about 2 lb.), cut into 8 wedges
1 C. fat-free, less-sodium chicken broth, divided

Preheat oven to 375°F. Trim fat from pork; score a diamond pattern on top of pork. Combine the honey and the next 4 ingredients (honey through red pepper) in a small bowl. Combine 2 T. honey mixture and onion wedges; toss well to combine. Place the pork on the rack of a broiler pan or roasting pan. Arrange onion wedges around pork. Brush the remaining honey mixture over pork. Insert a meat thermometer into thickest part of pork. Bake at 375°F for 1 hour and 15 minutes or until thermometer registers 155°F (slightly pink). Place pork on a platter, and cover with foil. Let stand 10 minutes for the pork to reabsorb juices. (Temperature of the roast will increase 5°F upon standing). Remove rack from pan. Add 1/2 C. broth to drippings in pan, scraping pan to loosen browned bits. Combine drippings mixture and 1/2 C. broth in a small saucepan. Bring to a boil; reduce heat, and simmer 5 minutes. Cut pork diagonally across grain into thin slices; serve with onions and sauce.

Yield: 12 servings
Serving size: 3 oz. pork, about 1/4 C. onions, and 1 T. sauce

Calories: 212
Fat: 8.2g
Fiber: 1.5g

Sweet and Sour Seashells

Sweet and Sour Seashells

1 lb uncooked small seashell pasta (9 C. cooked)
2 T. vegetable oil
3/4 C. sugar
1/2 C. cider vinegar
1/2 C. wine vinegar
1/2 C. water
3 T. prepared mustard
to taste black pepper
1 jar (2 oz) sliced pimentos
2 small cucumbers
2 small onions, thinly sliced
18 leaves lettuce

Cook pasta in unsalted water, drain, rinse with cold water, and drain again. Stir in oil. Transfer to 4-quart bowl. In blender, place sugar, vinegars, water, prepared mustard, salt, pepper, and pimento. Process at low speed for 15–20 seconds, or just enough so flecks of pimento can be seen. Pour over pasta. Score cucumber peel with fork tines. Cut cucumber in half lengthwise, then slice thinly. Add to pasta with onion slices. Toss well. Marinate, covered, in refrigerator for 24 hours. Stir occasionally. Drain, and serve on lettuce.

Yield: 18 servings
Serving Size: 1/2 C.

Calories: 158
Total fat: 2 g
Total fiber: 2 g

Lentil & Sausage Stuffed Peppers

Lentil & Sausage Stuffed Peppers

3 red bell peppers
3 yellow bell peppers
3 cups water, divided
1/2 cup dried brown lentils
1/4 tsp. salt
1/2 cup uncooked long-grain rice
1 cup diced onion
8 oz. basil, pine nut, and chicken sausage, chopped (such as Gerhard’s)
1 cup (4 oz.) shredded part-skim mozzarella cheese
1/4 cup dried currants or raisins
1/4 cup chopped fresh parsley
2 T. balsamic vinegar
1 T. capers
2 T. chopped fresh basil
1/4 tsp. black pepper
1/4 cup (1 ounce) grated fresh Parmesan cheese

Cut bell peppers in half, keeping stems intact. Discard seeds and membranes. Cook bell peppers in boiling water 5 minutes; drain and set aside. Combine 2 cups water, lentils, and salt in a saucepan. Bring to a boil; cover, reduce heat to medium-low, and simmer 20 minutes. Drain and set aside. Bring 1 cup water to a boil in a medium saucepan; add rice and onion. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Remove from heat. Set aside. Place sausage in a small nonstick skillet over medium-high heat; sauté until browned. Preheat oven to 350 degrees. Combine lentils, rice mixture, sausage, mozzarella, and remaining ingredients except Parmesan in a large bowl. Divide lentil mixture evenly among bell peppers; sprinkle with Parmesan. Place stuffed peppers in an 11 x 7-inch baking dish; cover and bake at 350 degrees for 15 minutes. Uncover and bake an additional 15 minutes.

Yield: 6 servings
Serving size: 2 pepper halves

Calories: 292
Fat: 9.7g
Fiber: 4.3g

Fresh Cabbage and Tomato Salad

Fresh Cabbage and Tomato Salad

1 head small cabbage, sliced thinly
2 medium tomatoes, cut in cubes
1 C. radishes, sliced
1/4 tsp. salt
2 tsp. olive oil
2 T. rice vinegar (or lemon juice)
1/2 tsp. black pepper
1/2 tsp. red pepper
2 T. fresh cilantro, chopped

In large bowl, mix together cabbage, tomatoes, and radishes. In another bowl, mix together the rest of the ingredients and pour over vegetables.

Yield: 8 servings
Serving size: 1 C.

Calories: 43
Fat: 1g
Fiber: 3g

Sweet Potato Biscuits

Sweet Potato Biscuits

butter-flavored cooking spray or baking parchment paper
2 1/2 C. (312.5 g) sifted unbleached all-purpose flour
2 T. (24 g) spoonable brown sugar substitute
2 tsp. (10 ml) baking powder
1 tsp. (5 ml) baking soda
1/2 tsp. (2.5 ml) ground nutmeg
1/2 tsp. (2.5 ml) salt
1/2 tsp. (4 g) granulated sugar
1/4 C. (59 ml) canola oil
3/4 C. (177 ml) + 2 T. (30 ml) cultured nonfat buttermilk
3/4 C. (180 g) mashed cooked sweet potato

Preheat oven to 425°F (220°C). Lightly spray a nonstick baking sheet with cooking spray or line with parchment paper. In a large bowl, combine flour, brown sugar, baking powder, baking soda, nutmeg, salt, and sugar. In a large measuring C., combine oil, buttermilk, and mashed sweet potato. Add to the dry ingredients and mix until just combined. (The dough will be quite dry). Transfer dough to a floured work surface. Knead a few times and pat to 1 inch (2.5 cm) thickness rectangle about 8 inches X 5 inches (20 cm X 12.5 cm). Dip a sharp knife in flour, then cut the dough into thirds lengthwise. Then cut each long strip into 6 equal pieces, making 18 squares in all. Transfer biscuits to prepared baking sheet. Bake about 12 to 13 minutes, until tops are golden and firm to the touch. Serve warm.

Yield: 18 Biscuits
Serving Size: 1 Biscuit

Calories: 104
Fat: 3g
Fiber: 1g

Pecan-Crusted Pork with Onions and Sweet Potatoes

Pecan-Crusted Pork with Onions and Sweet Potatoes

2 pounds peeled sweet potatoes, cut into 1/2-inch-thick slices
Cooking spray
1/4 cup packed brown sugar, divided
1 bacon slice, cut into 1-inch pieces
1 tsp. vegetable oil
1 medium red onion, sliced and separated into rings (about 1-1/2 cups)
1/4 cup water
1/4 cup balsamic vinegar
1 T. grated peeled fresh ginger
1 pound pork tenderloin
1/2 cup all-purpose flour, divided
1/3 cup ground pecans
1/2 tsp. cracked black pepper
2 large egg whites, lightly beaten
1 T. butter or stick margarine
4 tsp. finely chopped pecans, toasted

Preheat oven to 400°F. Arrange potato slices in a 13 x 9-inch baking dish coated with cooking spray. Sprinkle with 2 T. sugar; arrange bacon on top. Bake at 400°F for 30 minutes. Turn potatoes over; bake an additional 30 minutes or until tender. Keep warm. Heat oil in a large nonstick skillet over medium-high heat. Add onion and 2 T. sugar; cook 6 minutes or until onion is tender and lightly browned, stirring frequently. Stir in water, vinegar, and ginger; bring to a boil. Cook 3 minutes, and remove from heat. Trim fat from pork, and cut crosswise into 8 pieces. Place each piece between 2 sheets of heavy-duty plastic wrap, and flatten to 1/2-inch thickness using a meat mallet or rolling pin. Lightly spoon flour into a dry measuring cup. Place 1/4 cup flour in a shallow dish. Combine 1/4 cup flour, ground pecans, and pepper in a separate shallow dish. Dredge pork in flour, shaking off excess. Dip pork in egg whites; dredge in pecan mixture, coating both sides. Melt butter in pan coated with cooking spray over medium-high heat. Arrange pork in pan in a single layer. Cook 3 minutes on each side or until browned. Top pork with onion mixture; sprinkle with chopped pecans. Serve with sweet potatoes.

Yield: 4 servings
Serving size: 2 cutlets, 1/4 cup onion marmalade, and 3/4 cup sweet potatoes

Calories: 685
Fat: 23.2g
Fiber: 9.1 g

Bavarian Beef

Bavarian Beef

1 1/4 lb lean beef stew meat, trimmed of fat, cut in 1-inch pieces
1 T. vegetable oil
1 large onion, thinly sliced
1 1/2 C. water
3/4 tsp. caraway seeds
1/2 tsp. salt
1/8 tsp. black pepper
1 bay leaf
1/4 C. white vinegar
1 T. sugar
1/2 small head red cabbage, cut into 4 wedges
1/4 C. gingersnaps, crushed

Brown meat in oil in heavy skillet. Remove meat and sauté onion in remaining oil until golden. Return meat to skillet. Add water, caraway seeds, salt, pepper, and bay leaf. Bring to boil. Reduce heat, cover, and simmer for 11/4 hours. Add vinegar and sugar, and stir. Place cabbage on top of meat. Cover and simmer for an added 45 minutes. Remove meat and cabbage, arrange on platter, and keep warm. Strain drippings from skillet and skim off fat. Add enough water to drippings to yield 1 C. of liquid. Return to skillet with crushed gingersnaps. Cook and stir until thickened and mixture boils. Pour over meat and vegetables, and serve.

Yield: 5 servings
Serving size: 5 oz

Calories: 218
Fat: 7g
Fiber: 2g

Beef In Red Wine

Beef In Red Wine

Olive oil cooking spray, as needed
3 slice nonfat turkey bacon, cut 1″ pieces
2-3 lb. Beef Rump Roast
1 large onion, peeled, stuck with 4 whole cloves
2 oz grated carrot
3 large garlic cloves, sliced thin
1 C. dry red wine
1 bay leaf
4 sprigs thyme
1/4 C. chopped flat-leaf parsley
2 large Russet potatoes, peeled, and cut into 6 pieces
2 medium carrots, peeled, sliced
1 lb green beans, ends snipped
8 oz mushrooms
Freshly-ground black pepper, to taste

Lightly coat a large nonstick skillet with cooking spray. Add the turkey bacon and sauté until it begins to crisp. Add the beef, and brown on all sides. Transfer turkey bacon and beef to a 3 1/2-quart or larger crockery slow cooker. Add onion, grated carrot, garlic, wine, bay leaf, thyme and parsley. Cover and cook on low for 8 to 10 hours or on high for 4 to 5 minutes. When beef is almost done, cook potatoes in boiling water to cover until almost tender, about 10 to 15 minutes. Add carrots and green beans. Continue to cook for another 4 to 5 minutes. Drain vegetables and keep warm. Meanwhile, lightly coat a large nonstick skillet with butter-flavored cooking spray. Add the mushrooms and sauté over high heat until mushrooms are tender and all liquid is absorbed. Transfer beef to a carving board and let stand for 10 minutes before slicing into thin, against the grain, slices. Arrange beef slices on a heated serving platter. Discard clove-stuck onion, bay leaves, and thyme sprigs. Stir cooked vegetables and mushrooms into pan juice of the slow cooker to warm. Spoon the vegetables and pan juices over the beef. Season to taste with pepper. Serve immediately.

Yield: depends on roast size. 6 servings + leftovers
Serving Size: 4oz. Beef + 1/6 Vegetables

Calories: 352
Fat: 10g
Fiber: 5g

Pork, Cashew & Green Bean Stir Fry

Pork, Cashew & Green Bean Stir Fry

1/4 cup low-sodium soy sauce
2 tsp. cornstarch
1 pound pork tenderloin, cut into 1/4-inch-thick slices
4 cups (2-inch) cut green beans (about 1 pound)
2 tsp. dark sesame oil
Cooking spray
1 to 2 T. minced peeled fresh ginger
2 garlic cloves, minced
1/4 cup fat-free, less-sodium chicken broth
2 cups hot cooked rice
1/4 cup chopped unsalted cashews, toasted

Combine the soy sauce and cornstarch in a medium bowl, and add pork, stirring to coat. Cover and chill. Place beans in a large saucepan of boiling water, and cook 5 minutes. Drain beans; plunge into ice water. Drain. Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add ginger and garlic; sauté 1 minute. Add pork mixture; stir-fry 1-1/2 minutes. Stir in green beans; stir-fry 1-1/2 minutes or until pork is done. Stir in broth; reduce heat, and simmer 2 minutes. Serve over rice; sprinkle with cashews.

Yield: 4 servings
Serving size: 1 cup stir-fry mixture, 1/2 cup rice, and 1 T. cashews

Calories: 349
Fat: 9.7g
Fiber: 3.3g

Wonderful Stuffed Potatoes

Wonderful Stuffed Potatoes

4 medium baking potatoes
3/4 C lowfat (1%) cottage cheese
1/4 C lowfat (1%) milk
2 T. soft margarine
1 tsp. dill weed
3/4 tsp. herb seasoning
4-6 drops hot pepper sauce
2 tsp. Parmesan cheese, grated

Prick potatoes with fork. Bake at 425 °F for 60 minutes or until fork is easily inserted. Cut potatoes in half lengthwise. Carefully scoop out potato, leaving about 1/2 inch of pulp inside shell. Mash pulp in large bowl. By hand, mix in remaining ingredients, except Parmesan cheese. Spoon mixture into potato shells. Sprinkle each top with 1/4 tsp. Parmesan cheese. Place on baking sheet and return to oven. Bake for 15–20 minutes or until
tops are golden brown.

Yield: 8 servings
Serving size: 1/2 potato
Total fat: 3g
Total fiber: 2g

Pork with Olive-Caper Sauce

Pork with Olive-Caper Sauce

Pork with Olive-Caper Sauce1 pound pork tenderloin, trimmed
1/2 tsp. salt
1/2 tsp. black pepper
1/4 cup all-purpose flour
1 T. olive oil, divided
1/2 cup dry white wine
1/2 cup fat-free, less-sodium chicken broth
1/2 cup coarsely chopped pitted kalamata olives
2 T. capers
2 T. chopped fresh flat-leaf parsley

Cut pork crosswise into 8 pieces. Place each pork piece between 2 sheets of heavy-duty plastic wrap, and pound to 1/4-inch thickness using a meat mallet or rolling pin. Sprinkle both sides of the pork with salt and pepper. Place the flour in a shallow bowl. Dredge pork in flour, turning to coat; shake off the excess flour. Heat 1-1/2 tsp. olive oil in a nonstick skillet over medium-high heat. Add half of pork, and cook 2 minutes on each side or until done. Remove pork mixture from pan, and keep warm. Repeat procedure with the remaining oil and pork. Return pork to pan. Add wine and broth; bring to a boil. Stir in olives and capers; cook 4 minutes. Sprinkle with parsley.

Yield: 4 servings
Serving size: 2 medallions and 2 T. sauce

Calories: 212
Fat: 8.1g
Fiber: 0.9g

Oriental Rice

Oriental Rice

1 1/2 C water
1 C chicken stock or broth,
fat skimmed from top
11/3 C long grain white rice, uncooked
2 tsp. vegetable oil
2 T. onion, finely chopped
1 C celery, finely chopped
2 T. green pepper, finely chopped
1/2 C pecans, chopped
1/4 tsp. ground sage
1/2 C water chestnuts, sliced
1/4 tsp. nutmeg
to taste black pepper

Bring water and stock to boil in medium-size saucepan. Add rice and stir. Cover and simmer for 20 minutes. Remove pan from heat. Let stand, covered, for 5 minutes or until all liquid is absorbed. Reserve. Heat oil in large nonstick skillet. Sauté onion and celery over moderate heat for 3 minutes. Stir in remaining ingredients, including reserved cooked rice. Fluff with fork before serving. Skim off the fat from the chicken stock, use a minimum of oil, and don’t add salt—and you’ll create a dish that’s flavorful and healthy.

Yield: 10 servings
Serving size: 1/2 C.

Calories: 139
Fat: 5 g
Fiber: 1 g

Vegetable Quiche Cups

Vegetable Quiche Cups

Vegetable Quiche Cups1/2 tsp. extra-virgin olive oil
1/2 C. diced fresh shiitake mushrooms
1/4 C. diced red onion
1/4 C. diced red bell pepper
1/2 C. diced zucchini (1 small)
1/2 C. diced cauliflower
1/2 C. diced broccoli
1/2 C. diced carrots
1 T. plus 2 tsp. chopped, mixed fresh herbs, such as basil, oregano, rosemary
3 sheets phyllo dough
2 large eggs
2 large egg whites
1/2 C. fat-free milk
1/8 tsp. sea salt
1/8 tsp. freshly ground pepper
Pinch of ground nutmeg

Preheat oven to 400 degrees. Heat a saut� pan over medium-high heat and add the olive oil to lightly coat the bottom of the pan. Add vegetables and saut� until soft, about 5 minutes. Mix in 1 T. herbs; set aside. On a clean cutting board, lay out one sheet of phyllo dough and lightly coat with cooking spray. Cover with another sheet of phyllo and spray again. Sprinkle with the remaining 2 tsp. of herbs. Cover with the remaining sheet of phyllo and spray well with cooking spray. Cut the stacked phyllo rectangle crosswise into 6 strips, about 2 3/4 inches wide, then cut lengthwise in half. You will have 12 strips about 2 3/4 inches wide by 6 inches long. Coat a 12-C. muffin pan with cooking spray. Make the quiche in alternating C., leaving an empty C. between quiches. (The first row will have 2 quiches, the second will have 1 quiche and so on.) Place a phyllo strip in the bottom of a C. and place another over it at right angles to form a cup. Let the ends hang over or scrunch to make a rim. Repeat to make 6 cups. In a mixing bowl, beat the eggs, egg whites, milk and seasonings until combined. Add 1/4 C. of the vegetable mixture to each muffin cups. Pour One-third cup of the egg mixture into each cup. Bake for 25 to 30 minutes or until eggs have set and are golden on top. Cool in pan about 5 minutes. Carefully run a knife around edge of cup to remove.

Yield: 6 servings
Calories: 114
Fat: 3.1g
Fiber: 4.9g

Savory Smothered Pork Chops

Savory Smothered Pork Chops

4 (6-oz.) bone-in pork chops
1/8 tsp. salt
1/8 tsp. ground black pepper
2 tsp. crushed dried rosemary
2 T. olive oil
1 shallot, peeled and minced
1/3 cup beef broth
1 T. butter

Season pork chops with salt, pepper and rosemary; set aside. In a heated skillet, add oil and over medium-high heat, brown pork chops until cooked thoroughly, about 5 minutes per side. Remove chops to a serving platter and cover to keep warm. Add shallot to pan; sauté until soft. Add broth, scraping to remove any browned bits from bottom of pan. Let liquid reduce by half, about 3 minutes. Swirl in butter until melted and pour over chops. Serve warm.

Chile-Cheese Chowder

Chile-Cheese Chowder

2 bacon slices
1 C. chopped carrot
1 C. chopped, seeded, poblano chiles
1 C. chopped onion
2 T. minced, seeded jalapeño peppers
1/2 tsp. ground cumin
3 cloves garlic, minced
2 (16 oz.) cans fat-free chicken broth
5 C. diced, peeled, baking potato
1/2 tsp. salt
1/3 C. flour
2 1/2 C. 1% milk
3/4 C. shredded Monterey Jack cheese
1/2 C. shredded reduced-fat sharp cheddar cheese
2/3 C. sliced green onions

In a dutch oven, cook bacon until crisp. Reserve 1 T. drippings in pan, remove bacon and set it aside. To the pan add carrots, chiles, onion, jalapeño, cumin, and garlic. sauté until browned. Stir in broth and scrape bottom of pan to release browned bits. Add potatoes and salt, cover, and simmer for 25 minutes. Whisk together flour and milk, add to potato mixture while stirring and cook over medium heat until thickened stirring often (about 10 minutes). Remove from heat, stir in cheeses until melted. Serve in bowls topped with crumbled bacon and sliced green onions.

Yield: 4 servings
Calories: 420
Fat: 7g
Fiber: 3.1g

Lime Coffee Cake

Lime Coffee Cake

1 3/4 C. all-purpose flour
2 1/4 tsp. baking powder
1/2 tsp. salt
3 T. butter
3 T. canola oil
1 C. sugar
4 egg whites
2/3 C. buttermilk
1 T. fresh lime juice
11/2 tsp. grated lime zest
1 tsp. vanilla extract

Preheat the oven to 350°F. Lightly spray a standard-size (9 x 5-inch) loaf pan with non-stick cooking spray. Combine the flour, baking powder, and salt in a medium bowl and set aside. In another bowl combine the butter, oil, and sugar and mix until smooth. Add the egg whites and beat with an electric mixer until the batter is smooth. Alternately add the flour and buttermilk to the egg mixture, ending with flour. Add the lime juice, grated lime zest, and vanilla and mix until smooth. Pour into the prepared loaf pan. Bake in the preheated oven for 35 to 45 minutes, or until the top is golden brown. Remove from the oven and cool in the pan on a rack for at least 10 minutes before slicing.

Yield: 16 slices
Serving Size: 1 slice
Calories: 145
Fat: 4g

Stuffed Pork Loin

Stuffed Pork Loin

1/4 cup finely chopped raisins
2 T. finely chopped pine nuts
2 garlic cloves, minced
2 (10-ounce) packages frozen chopped spinach, thawed, drained, and squeezed dry
3/4 tsp. salt, divided
1/2 tsp. black pepper, divided
1 (2-pound) boned pork loin roast
2 bacon slices
Cooking spray
2 cups water

Preheat oven to 400. Combine chopped raisins, pine nuts, garlic, spinach, 1/2 tsp. salt, and 1/4 tsp. pepper. Unroll roast, and trim fat from pork. Slice pork lengthwise, cutting to, but not through, other side. Open the halves, laying pork flat. Slice each half lengthwise, cutting to, but not through, other side, and open flat. Place plastic wrap over pork, and flatten to an even thickness using a meat mallet or rolling pin. Spread spinach mixture down center of pork to within 1/2 inch of sides. Roll up pork, jelly-roll fashion, starting with long side. Sprinkle with 1/4 tsp. salt and 1/4 tsp. pepper. Place bacon over pork. Secure at 2-inch intervals with heavy string. Place pork on a rack coated with cooking spray. Pour 2 cups water into a shallow roasting pan; place rack in pan. Insert meat thermometer into thickest portion of pork. Bake at 400&176; for 1 hour or until the thermometer registers 160&176; (slightly pink). Place pork on a platter; cover and let stand 10 minutes before slicing. Cut into 8 slices; serve warm.

Yield: 8 servings
Serving size: 1 slice

Calories: 231
Fat: 10.9g
Fiber: 2.6g

Peanut Butter Delight

Peanut Butter Delight

1 C. part-skim ricotta cheese
1/4 C. unhomogenized smooth peanut butter
2 T. skim milk
21/4 tsp. vanilla extract
1/2 tsp. ground cinnamon
2 T. sugar

Combine all the ingredients in a food processor and blend until satin smooth. If stored, tightly covered, in the refrigerator, it will keep for about 1 week.

Makes 1 1/4 C.
Serving Size: 2 T.

Calories: 79
Fat: 4g

Baked Chimichangas

Baked Chimichangas

2 pounds lean boneless pork
2 cups water
2 T. chili powder
2 T. white vinegar
1/2 tsp. dried whole oregano
1/2 tsp. ground cumin
2 cloves garlic, minced
1 8oz. can no salt added tomato sauce
1 4oz. can chopped green chilies
1 cup (4oz.) shredded reduced fat Monterey jack cheese
1/2 cup sliced green onions
12 (10″) flour tortillas
vegetable cooking spray
12 cups shredded iceberg lettuce
3/4 cup nonfat sour cream
1/4 tsp. hot sauce
3/4 cup salsa

Trim fat from pork; cut pork into 2″ pieces. Combine pork, water and next 5 ingredients in a saucepan; bring to a boil. Cover, reduce heat and simmer 30 minutes. Uncover, cook over medium low heat for 1 hour or until liquid evaporates. Remove from heat. Shred meat with two forks. Stir in tomato sauce, chilies, cheese and green onions. Wrap tortillas in aluminum foil; heat at 350 degrees for 15 minutes. Working with one tortilla at a time, coat both sides with cooking spray. Spoon 1/3 cup meat mixture just below center of tortilla. Fold over left and right sides of tortilla to partially cover filling. Fold remaining edges to form a rectangle, and secure with a wooden pick. Repeat with remaining tortillas. Place filled tortillas on an ungreased baking sheet. Bake at 425 for 20 minutes until crisp. Remove picks. Place 1 cup lettuce on each plate; top with chimichanga. Combine sour cream and hot sauce. Top each chimichanga w/ sour cream and salsa.

Whisky Pork Chops

Whisky Pork Chops

whiskey_glazed_pork_chop_52/3 cup fat-free sour cream
1/2 cup water
2 T. all-purpose flour
1/2 tsp. salt
1/2 tsp. dried rubbed sage
1/4 tsp. black pepper
4 (6-ounce) bone-in center-cut pork chops, trimmed
1/4 tsp. salt
1/8 tsp. black pepper
1 tsp. olive oil
1/2 cup chopped onion
1 (8-ounce) package presliced mushrooms
1/2 cup whiskey

Preheat oven to 300 degrees. Combine the first 6 ingredients in a small bowl. Sprinkle pork with 1/4 tsp. salt and 1/8 tsp. pepper. Heat the oil in a large nonstick skillet over medium-high heat. Add pork; saut� 5 minutes on each side or until golden. Remove pork from pan. Add onion and mushrooms to pan; saut� for 3 minutes. Carefully add whiskey to pan; cook for 1 minute or until liquid almost evaporates. Stir sour cream mixture into pan. Return pork to pan; spoon sauce over pork. Wrap handle of skillet with foil. Cover and bake at 300 degrees for 1 hour. Serve immediately.

Yield: 4 servings
Serving size: 1 pork chop and about 1/3 cup sauce

Calories: 310
Fat: 9.6g
Fiber: 1.3g

Sesame Ginger Noodles

Sesame Ginger Noodles

Dressing:
1/2 C. creamy peanut butter
3/4 C. chicken broth
1/4 C. soy sauce
2 T. rice wine vinegar
1 T. minced fresh ginger
1 T. sesame oil
1 clove minced garlic

2 C. trimmed watercress
1 cucumber, peeled, halved lengthwise, seeded and thinly sliced
1/2 C. finely diced yellow pepper
1/2 C. finely diced red pepper
1/4 C. thinly sliced radishes
1/4 C. thinly sliced green onions
6 C. cooked Linguine

Dressing: Puree all dressing ingredients in blender until smooth. Combine veggies in large bowl. Cook pasta according to directions; drain and rinse. Add to bowl with veggies, wilting watercress slightly. Toss with dressing.

Yield: 6 servings
Calories: 315
Fat: 8.9g
Fber: 2.9g

Honey-Sesame Tenderloin

Honey-Sesame Tenderloin

1 lb. pork tenderloin
1/2 C. soy sauce
2 cloves garlic, minced
1 T. grated fresh ginger root
1 T. sesame oil
1/4 C. honey
2 T. brown sugar
4 T. sesame seeds

Combine soy sauce, garlic, ginger and sesame oil. Place tenderloin in a heavy plastic bag, pour soy mixture over to coat. Let marinate 2 hours at room temperature, or overnight in refrigerator. Remove pork from marinade, pat dry. Mix together honey and brown sugar in a shallow plate. Place sesame seed on a separate shallow plate. Roll pork well in honey mixture, coating well; then roll in sesame seed. Roast in a shallow pan at 400[F for 20-30 minutes, until meat thermometer inserted registers 160[F. Remove to serving platter, slice thinly to serve.

Grilled Pork in Raspberry-Herb Marinade

Grilled Pork in Raspberry-Herb Marinade

Raspberry-Herb Marinade:

1/2 cup raspberry vinegar
2 cloves garlic
1 T. Dijon mustard
1 T. honey
1 tsp. each fresh marjoram, and fresh sage and thyme
1/2 tsp. coarsely ground pepper

1 pound pork tenderloin, or pork loin chops

1 T. olive oil
Mesculun (field) greens

Mix all marinade ingredients. Reserve 1-2 T. for salad. Marinate pork in 1/2 cup marinade in the refrigerator at least 2 hours. Grill until pink, basting often. Mix reserved marinade with olive oil, toss with salad greens. Serve pork with salad.

Not Quite Devilled Eggs

Not Quite Devilled Eggs

5 hard boiled eggs
1 C. Egg Beaters
3 T. fat-free Miracle Whip
1/4 tsp. horseradish
1/2 tsp. Grey Poupon mustard
1/2 tsp. vinegar
1/2 tsp. salt-optional
Black pepper and paprika-optional

If you perfer a sweeter taste, use less mustard and add 1 to 2 T. sweet relish. Cut boiled eggs in half and discard yolks. Set aside. Spray a skillet with non-fat cooking spray. Add Eggs Beater and cook and stir over medium heat until done. Cool. Combine cooled Egg Beaters and all remaining ingredients except paprika in a food processor until smooth. Fill mixture into egg halves and sprinkle with paprika.

Yield: 10 halves
Calories: 25
Fat: 0g
Fiber: 0g

Quick & Easy Tangy Pork

Quick & Easy Tangy Pork

4 boneless pork chops/ Equivalent of lean Beef tips/2 Whole Chicken breasts/
1 package of taco seasoning
A touch of oil
1 cup salsa
1 cup apricot preserves
Maybe some brown sugar

Cube the meat into bite sized pieces. Cover with the packet of taco seasoning. Add oil to pan, brown meat until almost done. In a separate bowl, mix together salsa and preserves, add to meat in pan. Simmer 10-15 minutes, taste to see if you need to add some brown sugar.

Potatoes & Sausage Creole

Potatoes & Sausage Creole

4 Med. Potatoes, cut into long, thin slices 1/4 inch thick
1/2 lb. Lowfat Kielbasa, sliced 1/4 inch thick
1 Medium Green Bell pepper, cut into 1-inch squares
3/4 C. Tomato Juice
1/2 to 1 T. Creole or Cajun seasoning

Microwave potatoes 8 to 10 minutes until tender. While potatoes cook, in large nonstick skillet toss and brown sausage and pepper over high heat 5 minutes. Add potatoes; saut�� and toss until potatoes are lightly browned. Add juice and seasoning; toss 2 minutes.

Yield: 4 servings
Calories: 273
Fat: 4.2g
Fiber: 5g

Halibut with Mango Chutney

Halibut with Mango Chutney

Mango Chutney
1 fresh mango, peeled, pitted, and chopped (1 C.)
2 green onions, white parts only, chopped (1/2 C.)
1 T. peeled, grated fresh gingerroot
1/2 C. fruity white wine (I prefer dealcoholized blanc)
1/4 tsp. angostura bitters (optional)l
1/4 tsp. cayenne pepper

Halibut
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
1 1/2 T. finely chopped fresh tarragon
1 1/2 T. finely chopped fresh parsley
1 1/2 T. finely chopped fresh chives
1 1/2 T. finely chopped fresh basil
6 halibut fillets, about 6-oz. each
6 C. arugula leaves, washed and spun dry

Combine the mango, onion, ginger, wine, bitters, and cayenne in a small saucepan. Bring to a boil over medium heat, then reduce the heat and simmer for 10 minutes. Remove from the heat and set aside until ready to serve. You can make this ahead if you like. Preheat the broiler. Season the fish with the salt and pepper then spray lightly with cooking oil spray. Mix the tarragon, parsley, chives, and basil in a small bowl and sprinkle a third of this mixture on one side of the fish. Place the fish on a broiler pan, herbed side down. Sprinkle the fillets with another third of the herb mixture, then spray the tops of the fish lightly with cooking spray. (Save the rest of the herbs for garnish.) Broil the fillets for 4 minutes on each side, or until the flesh is no longer translucent, but white throughout. Divide the arugula among 6 plates and lay a fish fillet on top of each. Heap a spoonful of mango chutney on the fish and sprinkle the reserved herb mixture over all.

Yield: 6 servings
Calories: 219
Fat: 4g
Fiber: 1g

Flank Steak with Spicy Tomato Ragout

Flank Steak with Spicy Tomato Ragout

Steak
1 1/2 lb. flank steak, trimmed of all visible fat
4 cloves garlic, bashed, and finely chopped
1/4 C. finely chopped sweet onion
1 jalape�o pepper, cored, seeded, and finely diced (1 1/2 T.)
1 Roma tomato, cored, seeded, and finely diced
1/4 tsp. cayenne pepper
1/8 tsp. ground allspice
1/4 tsp. salt
1/2 tsp. light olive oil

Sauce
1/2 tsp. light olive oil
2 C. roughly chopped sweet onion
3 jalape�o peppers, cored, seeded, and roughly chopped
3 small (or 2 large) Italian plum tomatoes, such as Roma, quartered
1 141/2-oz. can crushed tomatoes in pur�e
1/8 tsp. salt
1/8 tsp. ground allspice
1 bay leaf
1 T. arrowroot mixed with 2 T. water (slurry)

Combine the garlic, onion, jalapeno, tomato, cayenne, allspice and salt in a bowl. Put the flank steak in a shallow dish and rub the mixture on both sides. Set the steak aside to absorb the flavors. While the beef is marinating, make the sauce. Warm the oil in a medium frying pan over medium heat. Saut� the onions until slightly browned, 3 to 5 minutes. Stir in the jalape�os, tomatoes (both fresh and canned), salt, allspice, and bay leaf. Cook for 10 minutes over low heat. Cover and set aside. Preheat the broiler. Warm a large frying pan over high heat and add 1/2 tsp. of the oil. Lay the flank steak in the pan and brown for 1 minute. Slide the flank steak onto the rack of a broiler pan, browned side down. Set aside the frying pan but do not clean it. Spray the top of the flank steak with cooking spray and broil for 10 minutes, until it is crusted on top but still pink in the middle. While the steak is broiling, finish preparing the sauce. Pour 1/2 C. of water into the frying pan where the steak was browned and stir to remove the flavorful bits of meat from the bottom of the pan. Pour this liquid into a medium saucepan. Press the tomato sauce through a sieve into the same saucepan, discarding the pulp. Add the slurry to the sauce and stir over medium heat until thickened. Remove from the heat until ready to serve. Transfer the flank steak to a large plate, making sure not to lose any of the flavorful juices. Press down on the topping flat with a spatula or wide knife. Carve the steak into thin slices, cutting diagonally across the grain. Pour the juices from the broiler pan and the plate into the tomato sauce. To serve, lay three thin slices of meat on each warmed plate and top with a generous spoonful of tomato sauce.

Yield: 6 servings
Calories: 218
Fat: 7g
Fiber: 3g

Spinach Ricotta Quiche

Spinach Ricotta Quiche

12 C. fresh spinach or 2 packages frozen spinach, thawed
2 tsp. olive oil
1/2 C. finely chopped onions
1 C. low-fat ricotta cheese
1/2 C. egg substitute
1/2 tsp. dried dill weed
1/2 tsp. pepper
pinch nutmeg (optional)
3 plum tomatoes, seeded, and chopped (1 C.)
1 T. grated Parmesan cheese

Preheat the oven to 350°. Grease a 9″ pie plate. Steam the fresh spinach until just wilted. Press the water out of the cooked or thawed spinach and set aside. Heat the oil in a small skillet and cook the onions until soft but not brown. Combine the ricotta cheese, egg substitute, dill, pepper, and nutmeg in a large bowl. Add the prepared spinach, tomatoes and onions. Mix thoroughly and tip into the pie pan. Sprinkle Parmesan cheese over the top and bake until set, about 30 minutes. Let the quiche cool for 5 minutes before serving.

Yield: 6 servings
Calories: 115
Fat: 3g
Fiber: 6g

Green Gnocci

Green Gnocci

dash olive oil
1 small onion, finely chopped
3 cloves garlic, finely minced
14 oz. veggie broth
1 package (10 oz.) frozen chopped spinach, defrosted, and squeezed dry
1 C. fresh basil leaves, loosely packed
1/2 C. fresh flat-leaf parsley
1 lb. frozen potato gnocci, cooked according to directions on package
1/4 C. grated Romano cheese
salt and pepper to taste
1 oz. pine nuts, toasted

Heat oil on medium heat in deep skillet; add oil, onion and garlic. Sautée until onions are soft. Add broth and reduce heat to low. Grind spinch in food processer and set aside. Add herbs to processor and pulse until finely chopped. Toss hot, cooked gnocci with broth/onion/garlic mixture. Add spinach and heat through. Remove from heat and stir in remaining ingredients, seasoning with salt and pepper. Serve immediately.

Beef Tenderloin Fillets with Horseradish Chili

Beef Tenderloin Fillets with Horseradish Chili

1-1/2 lb. beef tenderloin, cut into 4 fillets about 1 1/4 inches thick
2 tsp. snipped fresh sage or 1/2 tsp. dried sage, crushed
1/4 to 1 tsp. coarsely ground white or blackpepper
1/4 tsp. salt
2 tsp. cooking oil
1 C. coarsely chopped tomatoes
2 T. chili seasoning mix
2 cloves garlic, minced
1/2 C. drained canned red beans, rinsed
1/4 to 1/2 C. grated fresh horseradish root
Sage leaves (optional)

Rub both sides of fillets with sage, pepper, and salt; set aside. In a heavy skillet heat oil over medium-high heat. Add tomatoes, chili seasoning, and garlic to skillet; cook for 1 to 2 minutes or until tomatoes just start to soften. Reduce heat to medium-low. Add beans and horseradish. Cook and stir for 2 minutes more. Loosely cover chili; keep warm. Grill fillets on the rack of an uncovered grill directly over medium coals for 18 to 20 minutes for medium doneness or to desired doneness. (Or, in a heavy skillet cook fillets in 4 tsp. hot oil over medium heat for 14 to 16 minutes, turning once.) To serve, place one fillet on each plate; spoon warm chili sauce over fillet and garnish with sage leaves. Serve with steamed vegetables, if desired.

Yield: 4 servings
Calories: 347
Fat: 14g
Fiber: 1g

Vegetable and Potato Pave

Vegetable and Potato Pave

1 T. extra-virgin olive oil
6 C. julienned portobello mushrooms, gills removed (about 8 medium mushrooms)
6 C. julienned fresh shiitake mushrooms (about 1 lb.)
15 Yukon Gold potatoes, scrubbed, unpeeled
2 medium butternut squash, peeled, seeded
3 T. potato starch
1/4 C. fresh herb mix (see notes)
1 tsp. salt
1 tsp. freshly ground black pepper
8 roasted red bell peppers, peeled and seeded (see notes)
6 C. packed spinach, stems removed

Notes: For fresh herb mix, in a small bowl combine 1/4 C. finely chopped fresh basil, 1/4 C. finely chopped fresh oregano, 1/2 C. finely chopped fresh parsley, 1/4 C. finely chopped fresh thyme; mix well. Store in an airtight container in the refrigerator for up to 1 week.

For roasted red peppers, use red or yellow bell peppers, or Anaheim or poblano chilies. Preheat the broiler. Arrange peppers on roasting pan and place under the broiler. Broil on each side until the skin has blistered and turned black, about 10 minutes total, using tongs to turn the peppers as they blacken. Carefully remove the peppers from the oven, place in a bowl and cover with plastic wrap (this will make removing the skins easier). Cool for 20 minutes, peel off the skins and remove stems and seeds. Gently rinse off any remaining charred skin. If you have a gas stove, you can roast the peppers directly on the stove top. Arrange the peppers on the burner rack. Cook until all sides are blackened and blistered, turning once. You also can roast peppers on a grill following the same directions. For the pave: Preheat the oven to 350 degrees. Spray a 13-by-9-inch baking dish with cooking spray. Heat a large sauté pan over medium-high heat and add the olive oil to lightly coat the bottom of the pan. Add the mushrooms and sauté until soft, about 5 minutes. Cut the potatoes and the butternut squash on a mandoline with a sharp knife into 1/4-inch-thick slices. Arrange 1/3 of the potatoes to cover the bottom of the prepared dish in rows, overlapping slightly. Sprinkle with 1 T. of the potato starch and season with 1/3 of the herbs, salt and pepper. Add a layer of 1/2 of the roasted peppers. Spread 1/2 of the cooked mushrooms over the roasted peppers. Layer 1/2 of the spinach over the mushrooms, making sure to arrange it as evenly as possible. Layer another 1/3 of potatoes over the spinach. Sprinkle the potatoes with 1 T. of the potato starch and 1/3 of the herbs, salt and pepper. Repeat the process again with the remaining vegetables. Finish with a layer of potatoes, the remaining herbs, salt, pepper and the remaining 1 T. potato starch. The entire pave now consists of 3 layers of potatoes with 2 sets of vegetable layers in between. Spray both sides of a piece of parchment paper cut to the size of the pan and place on top of the pave. Place another baking pan or casserole dish of equal size on top and weigh down with clean bricks or another heavy object that can withstand heat. Place in the oven and bake for about 1 hour, or until pave is soft in the center – check by inserting a small knife into the center. Let the pave rest for 15 minutes before cutting.

Yield: 12 Servings
Calories: 250
Fat: 2g
Fiber: 8g

Beavertails

Beavertails

Beavertails1/2 C. warm water
4.5 tsp. active dry yeast (2 envelopes)
Pinch of granulated sugar
1/3 C. granulated sugar
1 C. warm milk
1 tsp. pure vanilla
2 eggs, lightly whisked
1/3 C. canola oil
1 1/2 tsp. salt
2.5 C. whole wheat flour
2.5 C. all-purpose flour, plus more for dusting work surface and your hands
4 C. canola oil for frying
2 C. granulated sugar, tossed with 2 tsp. cinnamon (reserve in a shallow bowl)
Lemon

In a large bowl, stir together warm water, yeast and a pinch of sugar. Let stand until it is slightly foamy (about 5 minutes). Add the remaining 1/3 C. of sugar, milk, vanilla, eggs, oil and salt. Stir until smooth. Mix in about half of flour and continue stirring, with a wooden spoon, gradually adding the remaining flour until it all has been incorporated. Flour your hands and turn dough onto a floured surface. Knead for about 5 minutes. The dough will be very sticky, but resist the temptation to add more flour. Transfer dough to a greased bowl and cover with a clean dish towel. Let dough sit covered until it rises and doubles (about 45 minutes). Lightly deflate dough and pinch off a piece about the size of a golf ball. Gently form into a ball with your hand. On a floured surface, use a rolling pin to roll out the small ball of dough into an oval shape, about 2 x 4 inches. Put it onto a lightly floured baking sheet and and cover it with a tea towel while you continue to do the same with remaining dough. Heat about 4 inches of oil in a deep-fryer (375F/190C)) or Dutch oven. Before placing flattened dough into oil, gently stretch to enlarge the oval (I stretched mine to about 4 x 7 inches), to resemble a beaver tail. Carefully slip the dough ovals into oil (one or two at a time). Fry, turning once, until golden brown, about 30 seconds per side. Carefully remove from oil and let drain momentarily on paper towels. While still warm, toss lightly in cinnamon sugar. If desired, squeeze a bit of lemon over the pastry.

Cilantro and Serrano Chile Rice

Cilantro and Serrano Chile Rice

1 1/2 C. fat-free chicken broth
1 C. Texmati rice (or another aromatic rice)
1 T. butter
half a medium onion, minced
1minced serrano chile
1/4 C. minced cilantro

In a 1-quart saucepan over high heat, combine broth with rice. Bring to a boil, stir well, and cover the pan. Reduce heat to very low and simmer 15 to 18 minutes or until all the water is absorbed. In a small bowl, combine butter, onion, serrano chile, and cilantro; mix well. Stir the cilantro mixture into the hot rice until the butter melts and the ingredients are well-distributed. Cover and let stand 5 minutes.

Yield: 4 servings
Calories: 198
Fat: 4.1g
Fiber: .8g

Peachy Spiced Lamb Chops

Peachy Spiced Lamb Chops

4 (6-oz.) loin lamb chops, 1 1/2 inches thick, all visible fat removed
1/2 tsp. garlic salt
1/2 tsp. freshly ground black pepper

Sauce:
6 oz. dried peach halves (1 C.)
2 C. fat-free chicken stock
1/2 tsp. dried oregano, crushed
1/4 tsp. ground allspice
1/4 tsp. ground coriander
1/4 tsp. ground cumin
1/4 tsp. paprika
1/4 tsp. salt
1/2 tsp. balsamic vinegar

Sprinkle both sides of the lamb chops evenly with the garlic salt and pepper, cover tightly, and set aside. Combine the dried peaches and chicken stock in a saucepan and bring to a boil over high heat. Reduce the heat to medium and boil, uncovered, for 5 minutes. Allow to cool slightly and then spoon the cooked peaches and all the liquid in the pan into a blender or a food processor. Add all the remaining ingredients and puree. If you want a thinner consistency, add a little water. Pour the mixture back into the same pan to reheat. Prepare the grill or preheat the broiler. Broil the lamb chops 4 minutes per side for medium-rare. To serve, place one lamb chop on each of 4 dinner plates and spoon about 1/2 C. of sauce over the top of each chop.

Makes 4 servings
Calories: 374
Fat: 19g

Cuban Black Beans

Cuban Black Beans

3 T. olive or vegetable oil
1 C. onions, chopped
2 garlic cloves, minced, or 1/4 tsp. garlic powder
1 tsp. ground cumin
1 tsp. ground coriander seeds
1 tsp. paprika
1 C. carrots, chopped
1 medium green pepper, chopped
1/8 tsp. black pepper
1/4 C. fresh parsley, chopped, or 4 tsp. dried parsley flakes
1 C. orange juice
2 medium tomatoes, chopped
7 C. cooked black beans, drained (from one lb. dry or 4 16-oz. cans)
1/4 to 1 C. water

Wash and prepare vegetables. In a saucepan, sauté onions, garlic, and spices in oil until onions are clear. Add carrots; sauté for 3-4 minutes. Add green pepper; cook another 5 minutes. Add black pepper, parsley, juice, and tomatoes. Simmer until vegetables are tender. Combine the black beans with the vegetable mixture. Puree only 2-3 C. of the bean mixture in the blender with water to make it smooth. Stir the puree into the remaining beans and simmer for 10 minutes.

Yield: 8 servings
Serving size: 1 C.
Calories: 210
Fat: 4.5g
Fiber: 11g

White Russian Stroganoff

White Russian Stroganoff

2 large onions, thinly sliced
3 C. sliced mushrooms
1 C. fat-free chicken stock
1 1/4 C. Low-Fat White Sauce
2 T. low-sodium tomato paste
1 tsp. dried basil, crushed
1/2 tsp. paprika
1/4 tsp. ground nutmeg
1/4 C. dry sherry
4 C. chopped cooked chicken or turkey
1/2 C. non-fat plain yogurt
1/2 T. cornstarch

Cook the onions in a pan, covered, over very low heat until soft, stirring frequently to prevent scorching. Add the mushrooms and continue cooking, covered, until soft. Add all the other ingredients, except the chicken or turkey, yogurt, and cornstarch, and simmer, uncovered, for 10 minutes. Add the chicken or turkey and cook until thoroughly heated. Combine the yogurt and cornstarch in a small bowl and mix well. Remove the pan from the heat and stir in the yogurt mixture.

Makes 8 servings
Serving Size: 3/4 cup
Calories: 177
Fat: 2g

Chipotle Tomatillo Salsa

Chipotle Tomatillo Salsa

6 husked and finely chopped tomatillos
2 to 3 rinsed, drained, seeded and finely chopped canned chipotle peppers in adobo sauce
1/4 cup finely chopped red onion
1/4 tsp. finely shredded lime peel
1 T. lime juice
1 T. snipped fresh cilantro
2 cloves garlic, minced
1 T. honey
1/4 tsp. salt
To make salsa:

Combine all salsa ingredients; cover and let stand at room temperature for 30 minutes for flavors to blend. Refrigerate any leftover salsa for up to 3 days.

Low-Fat White Sauce

Low-Fat White Sauce

2 tsp. corn oil margarine or butter
1 T. all-purpose flour
12 oz. canned evaporated skim milk, heated to simmering
1/4 tsp. salt

Melt the margarine or butter in a saucepan over low heat. Add the flour and cook, stirring constantly, for 2 full minutes, being careful not to brown the flour. Remove from the heat and add the simmering milk, stirring constantly with a wire whisk. Add the salt and return the sauce to low heat. Cook slowly, stirring occasionally, for about 20 to 30 minutes, or until thickened.

Yield: 1 1/4 C.
Serving Size: 1/4 C.
Calories: 72
Fat: 2 g

Marinated Sandwiches

Marinated Sandwiches

8 slices (1/4-inch thick) crusty Italian, French, or whole wheat bread
2 T. olive oil
2 cloves garlic (bruised)
2-1/2 T. red wine vinegar
1 medium-size red onion (sliced thin)
8 medium-size pitted ripe olives (coarsely chopped)
2 medium-size ripe tomatoes (cored and sliced, 1/2-inch thick)
1 can (6 1/2 oz.) water-packed light tuna (drained and flaked)
4 T. minced fresh basil or parsley

Tear off four sheets of plastic wrap, each large enough to wrap a sandwich, and lay two slices of bread on each. Sprinkle the eight slices with the olive oil, dividing it evenly, then rub the bread with the crushed garlic; discard the garlic. Sprinkle the bread with the vinegar. Top each of four bread slices with one-fourth of the onion, olives, tomatoes, tuna, and basil. Place the remaining slices, oil-and-vinegar side down, on top to make four sandwiches. Wrap each sandwich tightly in the plastic wrap and let sit at room temperature at least 45 minutes before eating. If packing for a picnic or brown bag lunch, refrigerate the sandwiches until ready to pack.

Yield: 4 servings
Calories: 227
Total Fat 10g
Fiber 1g