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Chicken Rolls with Cilantro Lime Pesto

Chicken Rolls with Cilantro Lime Pesto

3 cloves garlic

1/2 small onion, chopped

1/2 C. cilantro

Juice of 1 lime

1 T. marinated jalapeño chile peppers

4 boneless, skinless chicken breast halves, butterflied and pounded to 1/4″ thick (about 1 1/2 lb.)

Salt

Ground black pepper

1 T. canola oil

1/2 C. shredded reduced-fat Monterey Jack or Cheddar cheese

To butterfly a boneless chicken breast, start at the thickest side of the breast and slice it crosswise through the side, almost in half. Open the breast up like a book and press to flatten. To pound it thin, place the chicken between 2 pieces of plastic wrap and use the flat side of a meat mallet to pound it to the desired thickness, being careful not to tear the plastic. In a blender or food processor, combine the garlic, onion, cilantro, lime juice, and peppers. Pulse for 4 or 5 seconds to blend. Sprinkle the chicken breasts lightly with salt and pepper to taste. Spread 1/4 of the garlic mixture over one side of each piece of chicken. Roll up the chicken and secure it with twine. Heat the oil in a large skillet over medium heat. When the oil is hot, add the chicken and cook for 10 to 15 minutes, turning to ensure that both sides are evenly browned. Remove the twine with kitchen scissors. Sprinkle each piece of chicken with the cheese just before serving.

Antipasto Kabobs

Antipasto Kabobs

e8f2a87b68c952dfb8a78158cc0aaf001 package (9 ounces) refrigerated cheese tortellini

40 pimiento-stuffed olives

40 large pitted ripe olives

3/4 C. Italian salad dressing

40 thin slices pepperoni

20 thin slices hard salami, halved

small fresh Mozzarella Balls

Cherry Tomatoes

Fresh parsley sprigs, optional

Cook tortellini according to package directions; drain and rinse in cold water. In a large resealable plastic bag, combine the tortellini, olives and salad dressing. Seal bag and turn to coat; refrigerate for 4 hours or overnight. Drain and discard marinade. For each appetizer, thread a stuffed olive, folded pepperoni slice, tortellini, mozzarella ball, cherry tomato, folded salami piece, ripe olive and parsley sprig if desired on a toothpick

Grilled Italian Flank Steak with Roma Tomatoes

Grilled Italian Flank Steak with Roma Tomatoes

Marinade:
1/4 cup balsamic vinegar
1/4 cup water or low sodium beef or chicken broth
1 tablespoon chopped garlic
1 tablespoon chopped fresh basil (or 1 teaspoon dried basil)
1 tablespoon chopped fresh thyme (or 1 teaspoon dried thyme)
1 teaspoons ground mustard seed
1/2 teaspoon ground black pepper
Olive oil cooking spray
1 1/4 pounds flank steak, trimmed of all visible fat
8 Roma tomatoes, halved crosswise

Combine marinade ingredients in a large zip-top plastic bag. Add steak and seal the bag. Marinate, refrigerated for at least 2 hours, (but no longer than 12) turning the steak occasionally. Prepare a fire in a charcoal grill or preheat a gas grill or broiler. Lightly coat the grill rack with cooking oil spray. Position the cooking rack 4�6 inches from the heat source. Remove the steak from marinade; drain and blot to remove excess marinade. Place the steak and tomatoes on the grill rack or broiler pan. Grill or broil until browned, 4�5 minutes on each side for the steak and about 3 minutes on each side for the tomatoes. Watch steak carefully as the balsamic can cause it to burn if not properly blotted. Check the steak for doneness by cutting into the meat. Let stand for 5 minutes on a cutting board. Cut the meat across the grain into very thin slices.

Yield: 4 servings
Calories: 261
Fat: 11g
Fiber: 1.7g

Spaghetti Squash Marinara

Spaghetti Squash Marinara

Olive oil cooking spray
1 medium spaghetti squash (about 1 1/2 pounds)
2 cups low fat marinara sauce
2 tablespoons chopped fresh basil or parsley
2 tablespoons grated Romano or Parmesan cheese
Preheat oven to 375 degrees Fahrenheit. Lightly coat a baking sheet with cooking oil spray.

Wash the outside of the squash and cut in half lengthwise. Remove seeds. Pierce the outside of each half a few times with a fork. Place squash cut side down on baking sheet and bake until very tender when tested with a fork, about 45 minutes. Cool slightly. Meanwhile, warm pasta sauce and prepare remaining ingredients. Keep sauce warm. Using the tines of a fork, rake the spaghetti-like threads of squash into a mixing bowl. Discard skin. There will be about 3 cups of spaghetti squash. Pour hot pasta sauce over squash and toss gently. Divide �spaghetti� between serving plates and garnish with herbs and cheese.

Yield: 4 servings
Calories: 125
Fat: 4g
Fiber: 4.2g

Corn Risotto

Corn Risotto

1 C. uncooked corn
4 C. chicken broth
4 T. butter
1 minced shallot
1 C. Arborio rice
1 C. cooked corn
1/2 tsp. fresh thyme leaves
Salt and freshly ground black pepper to taste
1/4 C. grated Parmesan

Puree 1 C. uncooked corn in a food processor until smooth. In a saucepan, heat 4 C. chicken broth to a simmer. In a large skillet, melt 4 T. butter. Add 1 minced shallot and sauté until soft, about 2 minutes. Add 1 C. Arborio rice and sauté, stirring, 3 minutes. Stir in 1 C. of the chicken broth and the pureed corn; cook, stirring, until the rice has absorbed the liquid, 5 to 7 minutes. Continue with the remaining broth, adding 1 C. at a time. After the last C. of broth has been absorbed, let the risotto cook 3 minutes, stirring. Add 1 C. cooked corn and 1/2 tsp. fresh thyme leaves; cook 2 minutes more. Stir in salt and freshly ground black pepper to taste and 1/4 C. grated Parmesan.

Yield: 4 servings
Calories: 270
Fat: 11g
Fiber: 3g

Ravioli with Roasted Zucchini

Ravioli with Roasted Zucchini

4 small zucchini, sliced into ¼-inch rounds
2 T. olive oil
1 tsp. dried red chili flakes
2/3 C. freshly and finely grated Parmesan
1/4 tsp. freshly ground black pepper
2 T. kosher salt
2 cloves garlic, crushed
1 lb. cheese ravioli (preferably fresh)
3 T. chopped fresh flat-leaf parsley

Preheat oven to 400° F. Bring a large pot of water to a boil. Place the zucchini in a large baking dish in a single layer and drizzle with the oil, chili flakes, and 3 T. of the Parmesan, then season with the pepper and ½ tsp. of the salt. Add the garlic and roast for 20 minutes, tossing halfway through, until tender and just golden brown. Meanwhile, add the ravioli and the remaining salt to the boiling water. Return to a boil, stirring frequently to prevent the ravioli from sticking. Cook the ravioli for 3 minutes after they begin to float. Drain and place in a large bowl. Toss gently with the roasted zucchini, half the parsley, and half the remaining Parmesan. Serve immediately with the remaining parsley and Parmesan.

Yield: 4 servings
Calories: 368
Fat: 17g
Fiber: 3g

Southern Italian-Style Steak with Pine Nuts, Spinach and Parmesan

Southern Italian-Style Steak with Pine Nuts, Spinach and Parmesan

1 1/2 lb. flank steak
4 tsp. Basil Leaves
2 tsp. Garlic Powder
1 tsp. Ground Black Pepper
1 tsp. salt
1 package (6 oz.) fresh baby spinach
1/2 C. pine nuts, toasted
1/4 C. Parmesan cheese
1/4 C. dried breadcrumbs
4 T. olive oil, divided
3/4 C. chopped onion
2 T. dry red wine
1 can (14.5 oz.) diced tomatoes, undrained

Cut flank steak almost in half horizontally without cutting all the way through. Open steak to form a rectangle. Combine basil, garlic, pepper and salt. Reserve 1 tsp. for sauce. In a food processor, combine 1 T. spice blend, spinach, pine nuts, Parmesan, breadcrumbs and 2 T. olive oil. Pulse to make a coarse mixture. Spread over steak. Roll steak into a log shape; tie with string in several places to close securely. Sprinkle with remaining spice blend. Preheat oven to 350°F. Pour 1 T. olive oil into large skillet on medium-high heat. Add steak; sear on all sides until brown. Transfer steak into a 7 X 11-inch baking pan. Cover and bake 1 hour. Warm skillet over medium heat. Pour wine into skillet, scraping bottom of pan to loosen any bits of flavor. Add 1 T. olive oil, reserved 1 tsp. spice blend seasoning, and onions; sauté 5 minutes. Set aside. Remove steak from oven; cover with foil. Let stand 10 minutes. Add tomatoes to skillet; cook 10 minutes over medium heat. Slice meat. Top with warm sauce.

Yield: 6 servings
Calories: 375
Fat: 23g
Fiber: 5g

Whitefish with Cilantro Pesto

Whitefish with Cilantro Pesto

4 whitefish, scrod, sole, or flounder fillets (1 lb. total), thawed if frozen
2 T. fresh lemon or lime juice
2 cloves garlic
2 C. packed fresh cilantro leaves, stems removed
1 T. olive oil
1/2 tsp. salt
1/2 tsp. crushed red pepper flakes, or 1/8 tsp. cayenne pepper

Preheat the oven to 400 degrees F. Prepare a shallow baking dish with non-stick pan spray. Sprinkle the fish with lemon juice and place in the dish. Mince the garlic in a food processor or blender. Add the cilantro; process until minced. Add the oil, salt, and pepper flakes; process until well mixed. (Alternatively, mince the garlic and cilantro by hand; stir in the oil, salt, and pepper until well blended.) Spread the pesto evenly over the fish. Bake 10 minutes, or until the fish is opaque and flakes easily with a fork. Serve hot.

Yield: 4 Servings
Calories: 187
Fat: 10 g
Fiber: 0 g

Lemon Raspberry Tiramisu

Lemon Raspberry Tiramisu

2 packages (8 oz. each) fat-free cream cheese, softened
6 packages artificial sweetener or equivalent of 1/4 C. sugar
1 tsp. vanilla
1/3 C. water
1 package (0.3 oz.) sugar-free lemon-flavored gelatin
2 C. thawed fat-free nondairy whipped topping
1/2 C. all-fruit red raspberry preserves
1/4 C. water
2 T. marsala wine
2 packages (3 oz. each) ladyfingers
1 pint fresh raspberries or frozen unsweetened raspberries, thawed

Combine cream cheese, artificial sweetener and vanilla in large bowl. Beat with electric mixer at high speed until smooth; set aside. Combine water and gelatin in small microwavable bowl; microwave at HIGH 30 seconds to 1 minute or until water is boiling and gelatin is dissolved. Cool slightly. Add gelatin mixture to cheese mixture; beat 1 minute. Add whipped topping; beat 1 minute more, scraping side of bowl. Set aside. Whisk together preserves, water and marsala in small bowl until well blended. Reserve 2 T. of preserves mixture; set aside. Spread 1/3 C. preserves mixture evenly over bottom of 11X7-inch glass baking dish. Split ladyfingers in half; place half in bottom of baking dish. Spread half of cheese mixture evenly over ladyfingers; sprinkle 1 C. of raspberries evenly over cheese mixture. Top with remaining ladyfingers; spread remaining preserves mixture over ladyfingers. Top with remaining cheese mixture. Cover; refrigerate for at least 2 hours. Sprinkle with remaining raspberries and drizzle with reserved 2 T. of preserves mixture before serving.

Yield: 12 servings
Calories: 158
Fat: 1g
Fiber: 1g

Cheese and Pepper (Cacio e Pepe) Spaghetti Squash

Cheese and Pepper (Cacio e Pepe) Spaghetti Squash

1 (4 pound) spaghetti squash

2 T. extra virgin olive oil

1 C. grated Romano

Salt and lots of coarsely ground black pepper

To microwave squash, cut in half and seed. Place 1/4-inch water in a microwave safe dish. Place squash in dish, cut sides down — sides will overlap. Cover with plastic wrap and microwave on high power 13 minutes. Reserve 1/2 C. liquid in a bowl. Shred squash and add the “spaghetti” to bowl with liquid. To boil squash: cut in half and scrape out seeds. Boil squash until tender, 15 to 20 minutes. Place 1/2 C. cooking water into a bowl, then drain and shred the squash. Transfer to a bowl with reserved liquid. Toss squash with reserved liquid and dress with extra-virgin olive oil, lots of cheese, salt to taste, and lots of black pepper. Serve.

Chicken Cacciatore Stoup

Chicken Cacciatore Stoup

1 package boneless, skinless chicken breasts, 1 to 1 1/3 pounds, diced

Coarse salt and black pepper

1/2 tsp. crushed red pepper flakes

3 to 4 T. extra-virgin olive oil, 3 turns of the pan

2 russet potatoes, peeled and cubed into 1-inch squares

4 portobello mushroom caps or 16 cremini mushrooms, sliced or chopped

4 ribs celery hearts, chopped

1 medium onion, peeled and quartered lengthwise then thinly sliced

1 red bell pepper, seeded and quartered lengthwise then thinly sliced

4 cloves garlic, chopped

1/2 C. dry Italian red wine, eyeball it

1 (15-ounce) can diced tomatoes

1 (28-ounce) can fire-roasted crushed tomatoes

2 C. chicken stock

3 T. fresh rosemary, finely chopped, 3 or 4 sprigs

1 C. basil, arugula or baby spinach leaves, shredded or torn

Grated Parmigiano-Reggiano or Romano, to pass at table

Crusty bread, to pass at the table

Heat a deep skillet or a medium soup pot over medium-high heat. Add 2 T. EVOO, 2 turns of the pan, and the chicken. Season it with coarse salt and pepper and red pepper flakes. While the chicken cooks, chop up the veggies. When the chicken is evenly and lightly browned all over, 3 or 4 minutes, remove it to a plate and reserve. Add another T. of extra-virgin olive oil, 1 more turn of the pan. Add the potatoes to the pan. Cook a couple of minutes, then add in the mushrooms, celery, and onion and cook another couple of minutes. Add in the peppers and garlic and cook another 1 to 2 minutes. Season the vegetables with salt and pepper. Add chicken back to the pan. Toss it with the vegetables. Add red wine to the pan and deglaze it, picking up drippings. Add tomatoes and stock to the stoup and stir to combine. Stir in rosemary and reduce heat to low. Cover and cook 8 to10 minutes.

Turn off stoup and ladle into shallow bowls. Top with basil (for a sweet finish and balance to the spice in the soup) or arugula (for a peppery finish) or with spinach (for a woodsy finish). At the table, pass grated cheese for sprinkling on top of the stoup and bread for mopping up the bowl.

Ham and Cheese Mini Frittatas

Ham and Cheese Mini Frittatas

1/4 pound deli sliced Swiss cheese, finely chopped

6 slices Canadian bacon, finely chopped

3 T. snipped or chopped chives

A few grinds black pepper

8 eggs, or 1 pint egg beaters

2 T. melted butter

Preheat oven to 375 degrees F. Mix together the chopped cheese, Canadian bacon, and chives and season with a few grinds of pepper. In a bowl, beat the eggs. Brush the muffin tins with melted butter. Using a tsp., fill the 24 mini-muffin C. halfway with the cheese mixture. Using a ladle, fill the C. to just below the edge with the beaten eggs. Bake until golden, about 12 minutes. Remove and let cool to handle, then arrange the egg bites on a plate and serve.

Poached Chicken Breast with Arugula Pesto

Poached Chicken Breast with Arugula Pesto

3 C. packed arugula (about 3/4) pound), washed well and spun dry

1/3 C. pine nuts, toasted golden and cooled

1/2 C. freshly grated Parmesan cheese

1/2 tsp. salt

1 large garlic clove, chopped

3 T. olive oil

1/4 C. hot water plus additional, if desired

3 C. chicken broth

2 C. water

3 whole boneless skinless chicken breasts (about 2 1/4 pounds), halved

In a food processor pulse together all sauce ingredients except oil and water until arugula is chopped fine. With motor running add oil in a stream, blending mixture until smooth. Sauce may be made up to this point 1 week ahead and chilled, its surface covered with plastic wrap. Bring sauce to room temperature to continue. Stir in 1/4 C. hot water plus additional for thinner consistency if desired. In a 6-quart saucepan bring broth and water to a boil. Add chicken and simmer, covered, 9 minutes. Remove pan from heat and let chicken stand in cooking liquid, covered, until, cooked through, about 20 minutes. Chicken may be poached 1 day ahead, cooled completely, uncovered, in cooking liquid, and chilled, covered. Bring chicken to room temperature to continue. Drain chicken and slice 1/4 inch thick. Serve with sauce.

Cook’s Illustrated Chicken Piccata

Cook’s Illustrated Chicken Piccata

Cook's Illustrated Chicken PiccataCutlets

1/2 C. unbleached all-purpose flour

4 boneless skinless chicken breasts, trimmed and tenderloins removed and sliced into cutlets

Table salt and freshly ground black pepper

2 T. vegetable oil

Piccata Sauce

1 medium shallot, minced

Table salt

1 & 1/2 C. low-sodium chicken broth

1/2 lemon, ends trimmed, sliced thin

2 T. whole milk

1 tsp. cornstarch

2 T. juice from 1 lemon

2 T. capers, rinsed and patted dry

1 T. minced fresh parsley leaves

Ground black pepper

For the cutlets: spread flour in shallow dish. Pat cutlets dry with paper towels, and then season with salt and pepper. Lightly dredge cutlets in flour and shake off excess; set aside. Heat 1 T. of oil in 12-inch skillet over medium-high heat until just smoking. Lay half of cutlets in skillet and cook until light golden, about 3 minutes. Flip cutlets over and continue to cook until meat is no longer pink in center and feels firm when pressed with finger, about 2 minutes. Transfer cutlets to plate and cover with foil; set aside. Repeat with remaining oil and cutlets. For the sauce: Add shallot and 1/4 tsp. salt to oil left in skillet, return to medium-low heat, and cook until softened about 2 minutes. Stir in garlic and cook until fragrant, about 30 seconds. Stir in broth and lemon slices, scraping up browned bits. Bring to simmer and cook until mixture measures 1 C., about 5 minutes. Pour any accumulated chicken juices into simmering sauce. Whisk milk and cornstarch together in small bowl, then whisk into simmering sauce. Continue to simmer until sauce has thickened, about 1 minute. Off heat, stir in lemon juice, capers and parsley and season with salt and pepper to taste. Spoon sauce over chicken before serving.

Baked Chicken Cacciatore

Baked Chicken Cacciatore

1-1/4 tsp. salt, divided

3/4 C. chopped onions

2 T. all-purpose flour

1/2 tsp. freshly ground black pepper

1 T. chopped fresh parsley

1 can (14-1/2 oz.) Italian-style stewed tomatoes

1/3 C. dry white wine

1 chicken (3-1/2 lb.), cut up

1 package (12 oz.) fresh mushrooms, sliced

1 large red bell pepper, cut into 1/2-inch-wide strips

1 tsp. dried oregano

2 T. olive oil

Heat oven to 400 degrees F. Remove skin from all chicken pieces except wings; trim any visible fat. Cut chicken breasts crosswise in half.2. Heat oil in large roasting pan in oven 2 minutes. Combine flour, 1 tsp. of the salt, oregano and ground pepper in large resealable plastic bag; add chicken pieces, tossing to coat well with flour mixture. Remove chicken from bag, arrange in hot oil in roasting pan; bake 20 minutes.3. Stir mushrooms, red pepper and onions into roasting pan with chicken; bake 15 minutes, stirring once.4. Add tomatoes with their liquid, wine and remaining 1/4 tsp. salt, using spoon to break up tomatoes. Bake 10 minutes more or until chicken is cooked through. Sprinkle with chopped parsley.

Emmanuel Nini’s Ziti with Sausage and Cannellini

Emmanuel Nini’s Ziti with Sausage and Cannellini

1 lb. ziti rigate

2 sweet Italian sausage links

2 hot Italian sausage links

Spanish onion, chopped

3 cloves garlic, minced

1 can (28 oz.) diced tomatoes

1 can (15 oz.) crushed tomatoes

1 can (15 oz.) Cannellini beans

20 leaves of fresh basil, piled on top of one another, rolled and sliced into strips

Heat water for pasta and cook to al dente. In a large skillet or deep frying pan, cook sausages over high heat and brown on both sides. Remove from pan. Slice on the bias and return to pan to finish cooking through. Reduce heat to medium. Add onion and garlic to pan and cook for five minutes until the onions are tender. Add tomatoes and beans to pan and heat through. Stir in basil. When basil wilts, toss in pasta and transfer the completed dish to a serving platter.

Bucatini all Amatriciana

Bucatini all Amatriciana

1 lb. bucatini (tube pasta that looks like spaghetti with a hole down the center of it)

Salt

2 T. extra-virgin olive oil, 2 turns of the pan in a slow stream

1/4 pound, 4 or 5 slices, pancetta, chopped

1 medium onion, chopped

1 tsp. crushed red pepper flakes

4 to 6 cloves garlic, chopped

1(28-oz.) can crushed tomatoes

2 T. chopped flat-leaf parsley

Black pepper

Grated Parmigiano-Reggiano, Grana Padano or Romano, to pass at the table

Bring a large pot of salted water to a boil and salt the water. Heat a large deep over medium high heat. Add oil and pancetta. Cook pancetta 2 or 3 minutes then add onions and garlic and crushed red pepper flakes. Cook 7 or 8 minutes more, until onions are translucent. Add tomatoes and parsley. Season the sauce with salt and pepper. Simmer sauce over low heat until ready to serve. Cook bucatini pasta to al dente or, with a bite to it. Drain pasta well. Do not rinse. Starchy pasta holds more sauce. Toss hot pasta with sauce and serve. Pass grated cheese at the table.

Pasta Abruzzese

Pasta Abruzzese

1 lb. bulk sweet Italian sausage

1/2 medium Spanish onion, finely chopped

1 fresh fennel bulb, tops trimmed and first layer of skin pulled away, quarter the bulb, then chop into fine dice

3 garlic cloves, minced

1 C. low sodium chicken broth

1 (28 oz. ) can crushed tomatoes

2-3 T. chopped fresh flat leaf parsley

1 lb. penne or rigatoni pasta, cooked until al dente

Heat a deep skillet over med-high heat; add in the sausage, breaking it up and browning the crumbles. Remove sausage to a bowl lined with paper towels; let stand to drain; return pan to heat. To pan, add onion, fennel, and garlic; cook 5 minutes, giving the pan a shake now and then. Add in broth and tomatoes; heat through. Dump sausage back into pan and add parsley; stir while bringing to a boil. When sauce bubbles, decrease heat to low and let simmer until the pasta is ready to toss with the sauce and serve.

Spaghetti with Clams

Spaghetti with Clams

12 ounces whole-wheat spaghetti
1 T. extra-virgin olive oil
2 cloves minced garlic
4 T. finely chopped Italian parsley, divided
1/4 C. dry white wine
2 (10-ounce) cans baby clams, drained, liquid reserved
Freshly ground pepper
2 tsp. freshly grated lemon zest (yellow part only)
3 T. dry bread crumbs, divided

Cook pasta according to directions. Meanwhile, heat oil in a large nonstick skillet over medium-high heat. Add garlic and 2 T. parsley; cook 1 to 2 minutes, stirring, until the garlic is light golden. Add wine and 1 C. reserved clam liquid. Bring to a boil. Cook 4 minutes. Add clams and remove from heat. Season with pepper. Drain pasta. Add to pan with sauce. Add zest, 2 T. bread crumbs and remaining parsley; place over medium-high heat and toss well. Serve immediately, sprinkled with remaining bread crumbs.

Yield: 4 servings
Calories: 432
Fat: 5g
Fiber: 11g

Baked Perogies Parmigiana

Baked Perogies Parmigiana

1 C. store-bought marinara sauce
1 C. reduced-fat ricotta cheese
1 C. part-skim mozzarella cheese, divided
1/4 C. shredded Parmesan cheese, divided
1 lightly beaten egg
1 (12-ounce) package frozen potato-and-cheddar perogies
1 tsp. Italian seasoning

Heat oven to 350 degrees. In an 8-by-8-inch baking dish, combine marinara sauce, ricotta, 1/2 C. mozzarella, 2 T. Parmesan, egg, frozen ‘rogies and Italian seasoning. Sprinkle with remaining mozzarella and Parmesan. Bake, covered, 30 minutes, or until hot and bubbly around edges. Let stand 5 minutes before serving.

Yield: 4 servings
Calories: 336
Fat: 13g
Fiber: 2g

Italian New Potato Bake

Italian New Potato Bake

3 T. olive oil
2 cloves garlic, minced
1-1/2 tsp. Italian seasoning
1/4 tsp. salt
2 lb. new potatoes, cut into quarters
1/2 cup Reduced Fat Parmesan Cheese

Mix oil, garlic, Italian seasoning and salt with wire whisk until well blended. Pour over potatoes in large bowl. Add grated topping; mix lightly. Place in 15x10x1-inch baking pan. Bake at 400°F for 45 minutes, stirring after 20 minutes.

Yield: 8 servings
Calories: 190
Fat: 7g
Fiber: 2g

Pesto Crostini

Pesto Crostini

3 C. fresh basil leaves, washed, dried
1/3 C. Italian Vinaigrette Dressing
1/3 C. Grated Parmesan Cheese
32 baguette slices (1/4-inch thick), toasted
1 container (8 oz.) Cream Cheese
1/4 C. Grated Parmesan Cheese

Place basil leaves, dressing and 1/3 C. Parmesan cheese in food processor or blender container; cover. Process until well blended. Spread baguette slices evenly with cream cheese spread, then with pesto mixture. Sprinkle evenly with 1/4 C. Parmesan cheese. Optional: To make a black olive pesto, prepare as directed, adding 1/2 C. pitted black olives to the food processor container with the basil.

Yield: 16 servings
Calories: 150
Fat: 8g
Fiber: 1g

Italian Ham Primavera

Italian Ham Primavera

1 pkg. (9.4 oz.) Kraft Deluxe White Cheddar on Rotini Pasta with Broccoli
2 C. ham strips
2 C. frozen vegetable blend, thawed
1/2 tsp. Italian seasoning

Cook Rotini Pasta in boiling water in large saucepan 8 min., stirring occasionally. Mix contents of the Broccoli Pouch, ham and vegetable blend with the ingredients in saucepan. Continue cooking 5 min.; drain. Do not rinse. Add Cheese Sauce and Italian seasoning; cook until heated through, stirring occasionally. Great Substitute: Substitute 2 C. cut-up mixed fresh vegetables, such as asparagus, tomatoes, green onions, carrots and/or green beans, for the frozen vegetable blend.

Yield: 4 servings
Calories: 300
Fat: 10g
Fiber: 4g

Tuscan Bread Salad

Tuscan Bread Salad

3 C. cubed Italian bread, toasted
2 C. washed torn arugula
1 C. chopped seeded tomato
1 C. chopped cucumber
1/2 C. Shredded Parmesan Cheese 3/4 C. Italian Dressing

Toss bread with arugula, tomato, cucumber and cheese in a large salad bowl. Add dressing just before serving; mix lightly.

Yield: 8 servings
Calories: 170
Fat: 10g
Fiber: 1g

Triscuit “Bruschetta”

Triscuit “Bruschetta”

1 C. chopped plum tomatoes
1/4 C. Grated Parmesan Cheese
1/4 C. chopped green onions
2 T. chopped fresh basil
2 T. Reduced Fat Italian Dressing
1/2 tsp. minced garlic
36 Triscuit Reduced Fat Crackers

Preheat oven to 400°F. Mix tomatoes, cheese, onions, basil, dressing and garlic. Top each cracker with a spoonful of the tomato mixture. Place on baking sheet. Bake 5 to 7 minutes or until hot. Serve immediately.

Yield: 12 servings, 3 topped crackers each
Calories: 70
Fat: 2.5g
Fiber: 2g

Spaghetti With Bacon and Peas

Spaghetti With Bacon and Peas

4 slices bacon
1 medium onion, finely chopped
1 lb. thin spaghetti or vermicelli
1 (10-oz.) package frozen peas
1 (15-oz.) container part-skim ricotta cheese
1/2 C. grated pecorino-Romano or Parmesan cheese
1/2 tsp. salt or to taste
1/4 tsp. coarsely ground black pepper

In a large skillet over medium heat, cook bacon until browned. Transfer to paper towels to drain. Pour off all but 1 T. bacon drippings. Add onion and cook until tender and golden, 8 to 10 minutes. Meanwhile, cook pasta according to package directions. During the last minute, add peas to cooking water. When pasta is done, drain, reserving 2 C. cooking water. Return spaghetti and peas to pot. Add onion mixture, cheeses, salt and pepper and stir to combine. Add enough reserved water to make a creamy sauce (start with 1 C. and add more gradually). Adjust seasonings. Transfer mixture to a large serving bowl.

Yield: 6 servings
Calories: 453
Fat: 9g
Fiber: 4g

Shrimp-Artichoke Frittata

Shrimp-Artichoke Frittata

4 ounces shrimp
1/2 9-ounce package frozen artichoke hearts
2 C. refrigerated or frozen egg product, thawed
1/4 C. fat-free milk
1/4 C. thinly sliced green onions
1/8 tsp. garlic powder
1/8 tsp. pepper
3 T. finely shredded Parmesan cheese
3 fresh cherry tomatoes, quartered (optional)
3 sprigs Italian parsley (optional)

Thaw shrimp, if frozen. Peel and devein shrimp. Rinse shrimp; pat dry. Halve shrimp lengthwise; set aside. Meanwhile, cook artichoke hearts according to package directions; drain. Cut artichoke hearts in quarters; set aside. Stir together egg product, milk, green onions, garlic powder, and pepper; set aside. Lightly coat a large nonstick skillet with nonstick cooking spray. Heat skillet over medium heat. Add shrimp to skillet; cook shrimp for 1 to 3 minutes or until shrimp turn opaque. Reduce heat to medium-low. Pour egg mixture into skillet; do not stir. As the egg mixture sets, run a spatula around the edge of the skillet, lifting edges to allow liquid to run underneath. Continue cooking and lifting edges until mixture is almost set (top will be wet). Remove skillet from heat; sprinkle artichoke pieces evenly over the top. Sprinkle with Parmesan cheese. Let stand, covered, for 3 to 4 minutes or until top is set. Loosen edges of frittata. Transfer to a serving plate; cut into wedges to serve. If desired, garnish with cherry tomatoes and parsley.

Yield: 3 servings
Calories: 164
Fat: 2g
Fiber: 3g

Tuscan Panzanella

Tuscan Panzanella

4 slices crusty Italian bread, 3/4-inch thick, cut into bite-size pieces
1 can (19 oz.) white kidney beans, drained and rinsed
8 oz. mozzarella cheese, cut into 3/4-inch cubes
1 red bell pepper, seeded and cut into thin strips
1 small red onion, cut into slivers (about 1/2 C.)
2 C. field greens

Marinade:
1/2 C. red wine vinegar
1/4 C. extra virgin olive oil
1 1/2 tsp. salt
1 1/2 tsp. Minced Garlic
1 tsp. Basil Leaves
1 tsp. Ground Mustard
1/2 tsp. Crushed Red Pepper

Preheat oven to 350°F. Place bread cubes in single layer on baking sheet. Bake 15 minutes, or until toasted. Combine kidney beans, mozzarella, bell pepper and onions in a large bowl. Combine marinade ingredients in a medium bowl. Pour over bean mixture; toss to mix well. Add bread to bean mixture; toss to mix well. Let mixture stand 30 minutes to 1 hour, stirring occasionally. Serve over field greens.

Yield: 6 (1 2/3 C.) servings
Calories: 220
Fat: 12g
Fiber: 3g

Risotto with Peas and Scallions

Risotto with Peas and Scallions

3 1/2 C. low-sodium chicken broth
1 T. + 1 tsp. vegetable oil
1 medium onion, finely chopped
7 ounces arborio or other short-grain rice
8 fluid ounces (1 C.) dry white wine
1 C. frozen small green peas
3/4 C. sliced scallions (white and green parts)
Freshly ground black pepper to taste

In medium saucepan, bring broth to a boil. Reduce heat to low; let simmer until ready to use. In separate medium saucepan, heat oil; add onion. Cook over medium heat, stirring frequently, 1 minute. Add rice; stir to coat. Continuing to stir, cook 1 minute longer. Add wine and 1 C. of the simmering broth; cook, stirring frequently, until most of the liquid is absorbed. Stir in 1 C. of the remaining simmering broth, the peas and 1/2 C. of the scallions; cook, stirring constantly, until liquid is absorbed. Add remaining broth; cook, stirring constantly, until absorbed and mixture is creamy; stir in pepper. Serve sprinkled with remaining scallions.

Yield: 4 1-cup servings
Calories: 326
Fat: 6g
Fiber: 3g

Veal Saltimbocca

Veal Saltimbocca

12 ounces boneless veal leg top round steak or veal leg sirloin steak, cut 1/4 inch thick, or 12 ounces boneless, skinless chicken breast halves
4 slices prosciutto (2 ounces), halved or 2 thin slices cooked ham, quartered
8 fresh sage leaves
2 tsp. olive oil or cooking oil
Dash pepper
1/3 C. dry white wine
2 T. snipped parsley
2 T. grated Parmesan cheese
2 C. hot cooked rice

Rinse chicken (if using); pat dry with paper towels. Cut veal or chicken into 8 pieces. Place each piece of meat between two pieces of plastic wrap. Working from the center to the edges, pound the meat lightly with the flat side of a meat mallet to 1/8-inch thickness. Remove plastic wrap. Place a slice of prosciutto or ham on top of each piece of meat. Add a sage leaf; secure with a wooden pick. Pour the oil into a 12-inch skillet; heat over medium-high heat for 1 minute. Add the veal or chicken. Cook for 1 to 2 minutes on each side or until tender and no longer pink. Season with the pepper. Remove meat from skillet; cover and keep meat warm. Remove skillet from heat; let cool 1 minute. Carefully add the wine. Return skillet to heat; cook for 2 to 3 minutes or until wine is reduced slightly, scraping up browned bits in skillet. Add the pan juices, parsley, and Parmesan cheese to the rice; toss to combine. Remove wooden picks from meat. Serve meat on top of rice.

Yield: 4 servings
Calories: 333
Fat: 11g
Fiber: 2g

Spinach Ravioli in Herbed Tomato Broth

Spinach Ravioli in Herbed Tomato Broth

Olive oil cooing spray
2 shallots, minced
1 10-ounce box frozen chopped spinach, defrosted
1 C. nonfat ricotta cheese
1 large egg
3 T. grated Parmesan cheese
1/4 tsp. freshly ground pepper, or to taste
2 T. minced fresh basil
6 dozen wonton wrappers, about 1 lb.
1 T. unbleached flour, approximately
2 C. (472 ml) dry white wine
1 quart chicken stock
1 medium onion, peeled, sliced, and separated into rings
2 T. minced fresh jalapeño chilies
2 T. minced fresh ginger
4 quarts water
1/4 tsp. salt, optional
1/2 C. loosely packed fresh basil leaves, shredded
1 small fresh tomato, peeled, seeded, and chopped

Coat a heavy nonstick sauté pan with cooking spray and sauté the shallots until wilted, about 4 minutes. Squeeze as much liquid as possible from the spinach. Add to the sauté pan with the ricotta, yolk of egg, Parmesan cheese, pepper, and minced basil. Remove from heat, stir until well blended. Place a wonton wrapper on a flat surface, covering the remaining wrappers with a dampened paper towel to prevent drying out. Place 1 rounded tsp. (5ml) of spinach mixture in the center of the wonton wrapper. Beat egg white with fork. Brush edges of wonton wrapper with egg white. Cover with another wrapper and press edges to seal. Trim edges with a pastry wheel and place finished ravioli on a lightly floured cloth. Repeat until all filling is used. In a large saucepan, bring wine, stock, onion, chilies, and ginger to a boil. Reduce heat to medium-low; simmer for 5 minutes. Meanwhile in a large pot, bring water and salt (if using) to a gentle boil. Add raviolis. After they rise to the surface, cook until tender about 1 minute for al dente. Remove with a slotted spoon; drain well. Stir basil and tomatoes into hot broth. Arrange 6 cooked raviolis on each of 6 heated plates. Ladle hot broth over the raviolis. Serve immediately.

Yield: 6 servings
Calories: 370
Fat: 3g
Fiber: 4g

Lasagna (Healthy Vegetable & Soy)

Lasagna (Healthy Vegetable & Soy)

1 tablespoon olive oil
1/2 large onion, chopped
3 cups sliced mushrooms
2 cloves roasted garlic, minced
3 cups broccoli florets, blanced
1/4 cup sliced black olives
1 cup low-fat ricotta cheese
1/2 cup silken tofu
2 tablespoons packed soy protein powder
1/4 teaspoon oregano
1/4 teaspoon basil
1 (8-ounce) package whole wheat lasagna noodles
3 cups tomato sauce
12 ounces shredded soy mozzarella

Preheat oven to 350 F. Heat olive oil in a nonstick skillet; add onion and cook until soft, about 5 minutes. Add mushrooms and garlic and cook until mushrooms are soft, about 3 minutes longer. Remove from heat and add broccoli and olives. Mix gently. Combine ricotta cheese, tofu, soy protein powder, and herbs in a medium bowl until blended. Bring 4 quarts water and 1/2 teaspoon olive oil to a boil. Add lasagna noodles and boil 12 minutes or until tender. Drain and rinse under warm water. Moisten the bottom of a 9X9-inch pan with 2 tablespoons of the tomato sauce. Put down a single layer of noodles. Spread with one-third of the ricotta mix, one-third of the vegetables, 2/3 cup tomato sauce, and one-fourt of the mozzarella. Repeat twice. Cover with remaining noodles, tomato sauce, and mozzarella. Bake in a preheated oven for 45 minutes or until bubbling.

Yield: 6 servings
Calories: 330
Fat: 7g
Fiber: 5g

Risotto with Artichokes and Fennel

Risotto with Artichokes and Fennel

1 T. olive oil
1/2 C. chopped white onion
3 C. fat-free low-sodium canned beef broth
1 C. Italian Arborio rice
1/2 C. dry white wine
1 4-ounce fresh fennel bulb, tough outer layers removed, cored, and thinly sliced
1 9-ounce frozen artichoke hearts, cooked in the microwave according to package directions and drained
2 T. grated Parmesan cheese

Heat the olive oil in a nonstick pot over medium heat. Add the onion and sauté until onion is limp, about 4 minutes. In a separate pot, bring the stock to a simmer on a burner next to the pot where you are cooking the risotto. Add the rice to the onion and stir to coat the rice with the oil. Add the wine and cook, stirring, until wine is absorbed. Start adding the hot broth, 1/2 C. at a time, stirring constantly, until each broth addition is absorbed. When about half of the broth has been added, add the sliced fennel to the rice. Continue to add the remaining broth, stirring constantly after each broth addition. Taste after 25 minutes; risotto should be creamy and tender but still firm to the bite. Stir in the drained artichokes and Parmesan cheese. Continue to gently stir the risotto until the cheese is melted. Divide the risotto between 4 plates and serve.

Yield: 4 servings
Calories: 276
Fat: 5g
Fiber: 6g

Frittata Primavera

Frittata Primavera

3 tsp. olive oil
1/4 C. chopped onion
1 clove garlic, finely chopped
1/2 C. fresh asparagus pieces
1/2 C. canned or frozen artichoke hearts, chopped
1/2 C. sugar snap peas, strings pulled and cut in 1/2-inch pieces
1/4 tsp. dried basil
pepper
salt
3/4 C. egg substitute or 3 eggs
1 T. plain low-fat yogurt
1 T. grated Parmesan cheese

Heat 1 tsp. of the oil in a skillet and cook the onion 2 or 3 minutes or until soft. Add the garlic and cook 1 minute more. Stir in the asparagus, artichoke hearts, peas, basil, and pepper, and cook, stirring occasionally until tender but still slightly crisp, 3 to 5 minutes. Set aside. Preheat the broiler. Beat the egg substitute or eggs with the yogurt and another pinch of pepper. Heat the remaining oil in a heavy bottom skillet. Pour in the egg mixture and cook until just set on the bottom but still wet on the top, 1 minute. Scatter the vegetables over the top and set in the oven to finish cooking, 2 minutes. Dust the top with the Parmesan cheese, cut into wedges and serve.

Yield: 2 servings
Calories: 126
Fat: 3g
Fiber: 2g

Crockpot Italian Turkey Dinner

Crockpot Italian Turkey Dinner

2 (1 lb.) turkey thighs, skin removed
1 (14.5 oz.) can diced tomatoes with Italian-style herbs, undrained
2 T. tomato paste
2 cloves garlic, minced
1 C. uncooked couscous
1 1/2 C. water
2 C. sliced zucchini

Place turkey thighs in 3 1/2-4 qt. slow cooker. In small bowl, combine tomatoes, tomato paste and garlic; mix well. Pour over turkey. Cover; cook on LOW for 6-8 hrs. About 25 min. before serving, cook couscous in water as directed on pkg. Stir zucchini into tomato mixture. Cover; cook on HIGH for an additional 20 min. or until zucchini is tender. To serve, remove bones from turkey. Stir gently to break up turkey.

Yield: 6 servings
Calories: 270
Fat: 5g
Fiber: 3g

Italian Sausage Puttanesca

Italian Sausage Puttanesca

8 oz. uncooked penne pasta
8 oz. hot turkey Italian sausage
1 C. chopped onion
1 C. chopped green bell pepper
3 garlic cloves, minced
Cooking spray
2 (14.5-oz.) cans no salt-added whole tomatoes, undrained and chopped
1/2 C. halved pitted kalamata olives
2 T. tomato paste
1 T. capers, drained
1 tsp. anchovy paste
1/2 C. (2 oz.) finely shredded Parmesan cheese

Preheat oven to 400°. Cook pasta according to package directions, omitting salt and fat. Drain well. Remove casings from sausage. Place sausage, onion, pepper, and garlic in a Dutch oven coated with cooking spray over medium-high heat; sauté 8 minutes, stirring to crumble. Add tomatoes, olives, tomato paste, capers, and anchovy paste to pan; bring to a boil. Reduce heat, and simmer 5 minutes. Remove from heat. Add pasta, tossing well to combine. Spoon pasta mixture into an 8-inch square baking dish coated with cooking spray; sprinkle evenly with cheese. Bake at 400° for 15 minutes or until cheese melts and begins to brown.

Yield: 4 servings
Calories: 482
Fat: 16g
Fiber: 6.1g

Red Vegetable Pesto-

Red Vegetable Pesto-

1 lg. Spanish Onion, halved
1 lg. Red Bell Pepper
2 cloves Garlic
18 sun-dried Tomato Halves (dry pack)
2 T plus 2 tsp. Olive Oil
2 T. Lemon Juice
1 T. Balsamic Vinegar
2 tsp. Dijon Mustard
1 tsp. Fennel Seed

Preheat broiler. On baking sheet lined with heavy duty foil arrange onion cut-side down, bell pepper and garlic and broil 3 inches from heat, turning pepper frequently, until all vegetables are charred. Let stand until cool enough to handle, 15-20 minutes. Peel onion, garlic and bell pepper; remove and discard seeds and membranes from bell pepper. In food processor combine onion, bell pepper, garlic and remaining ingredients except olive oil. Slowly pour oil into processor as it whirls; transfer resulting smooth paste into a small bowl and refrigerate until ready to use.

Yield: 8 servings
Serving Size: 1/3 C.

Calories: 81
Fat: 5g
Fiber: 1g

Comments off on this entry. I have deleted 47 from spammers on this entry alone, so I am seeing if turning it off moves them somewhere else, or just to another entry on my site. Damned spammers.

Potato Gnocchi with Sage Cream

Potato Gnocchi with Sage Cream

2 C. Skim milk
1 tsp. dried sage leaves
1 C. chopped onion
2-3 tsp. margarine
4 C. small broccoflower, or broccoli, florets
1/2 C. water, divided
1 package (16 oz.) potato gnocchi, cooked, warm
2 T. all-purpose flour
1/2 tsp. ground nutmeg
Salt and pepper to taste
1oz. Shredded Parmesan cheese, for garnish

Heat milk and sage leaves to boiling in medium saucepan; reduce heat and simmer 10 minutes. sauté onion in margarine in large skillet 2 to 3 minutes; add broccoflower and 1/4 C. water and heat to boiling. Reduce heat and simmer, covered, until broccoflower is tender and water gone, 5 to 8 minutes. While vegetables are cooking, cook gnocchi according to package directions; add to vegetables in skillet. Heat milk and sage mixture to boiling. Mix flour, nutmeg, and remaining 1/4 C. water; whisk into milk. Boil, whisking constantly, until thickened, about 1 minute. Pour sauce over vegetables and gnocchi in skillet and season to taste with salt and pepper. Spoon into serving bowl; sprinkle with Parmesan cheese.

Yield: 6 servings
Calories: 387
Fat: 3.6g
Fiber: 3g

Fontina and Red Pepper-Stuffed Garlic Focaccia

Fontina and Red Pepper-Stuffed Garlic Focaccia

1 package dry yeast (about 2 1/4 tsp.)
1 C. warm water (100� to 110�)
3 1/4 C. bread flour, divided
1 whole garlic head
1 1/2 T. extra-virgin olive oil, divided
1 1/4 tsp. salt, divided
Cooking spray
1 tsp. cornmeal
1/4 C. chopped fresh basil
3/4 C. chopped bottled roasted red bell peppers
1/2 C. (2 oz.) shredded fontina cheese

Dissolve yeast in water in a large bowl; let stand 5 minutes. Lightly spoon flour into dry measuring C.; level with a knife. Add 1 C. flour to yeast mixture, stirring well to combine. Cover and let stand at room temperature 8 hours or overnight to create a sponge (mixture will become very bubbly). Preheat oven to 350�. Remove papery skin from garlic head (do not peel or separate cloves). Wrap in foil. Bake at 350� for 1 hour; cool 10 minutes. Separate cloves; squeeze to extract garlic pulp. Discard skins. Place garlic pulp, 1 T. oil, and 1 tsp. salt in a small bowl, and mash with a fork until smooth. Stir into sponge. Add 2 C. flour to the sponge; stir until a soft dough forms. Turn dough out onto a floured surface. Knead until smooth and elastic (about 8 minutes); add enough of remaining flour, 1 T. at a time, to prevent dough from sticking to hands (dough will feel tacky). Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85�), free from drafts, 45 minutes or until doubled in size. (Gently press 2 fingers into dough. If indentation remains, dough has risen enough.) Punch dough down. Cover and let rest 5 minutes. Divide dough in half; roll each half into a 10-inch round. Place 1 dough round on a baking sheet sprinkled with cornmeal. Arrange basil over dough, leaving a 1/4-inch border; top with bell peppers. Sprinkle evenly with cheese. Top with other dough round; pinch edges to seal. Lightly coat with cooking spray. Cover and let rise 45 minutes or until dough is doubled in size. Preheat oven to 400�. Uncover dough. Make indentations in top of dough with a knife. Gently brush dough with 1 1/2 tsp. oil, and sprinkle with 1/4 tsp. salt. Bake at 400� for 30 minutes or until the focaccia is browned on bottom and sounds hollow when tapped. Remove from pan; cool on a wire rack.

Yield: 14 servings
Calories: 150
Fat: 3.3g
Fiber: 1g

Turkey Parmigiana

Turkey Parmigiana

Vegetable cooking spray
2 large egg whites
1 T. water
1/2 C. Italian-style dry bread crumbs
2 T. grated Parmesan cheese
1 lb. turkey cutlets, cut in half
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
1 jar (14 or 15-1/2 oz.) prepared marinara sauce, divided
8 oz. dried spaghetti, cooked according to package directions
8 sprigs fresh thyme, for garnish
1/2 C. shredded part-skim mozzarella cheese

Heat oven to 375 degree F. Lightly coat a jelly-roll pan with cooking spray. Lightly beat egg whites and water in shallow dish. Combine bread crumbs and Parmesan in another dish. Sprinkle turkey with salt and pepper. Dip turkey into egg white mixture, then coat with crumbs. Place on prepared pan. Bake 10 minutes. Divide and spread 1 C. marinara sauce over turkey; sprinkle tops evenly with cheese. Bake 10 to 15 minutes more. Heat remaining sauce and toss with hot spaghetti; serve with turkey and garnish with thyme.

Yeild: 4 servings
Calories: 535
Fat: 9.5g
FIber: 1g