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Spicy Turkey Lasagna

Spicy Turkey Lasagna

3/4 pound Italian turkey sausage
1/2 cup finely chopped onion
1 tsp. finely minced garlic
1/2 mushrooms, thinly sliced
2 cups chopped, canned Italian tomatoes
3 oz. tomato paste
1 tsp. dried oregano
1 tsp. dried basil
2 T. finely chopped parsley
1/4 tsp. fennel seeds
Crushed red pepper flakes
Salt
Freshly ground pepper
9 lasagna noodles, cooked according to package directions
1/2 pound part skim (or fat free) mozzarella, shredded
1/2 pound low fat (or fat free) cottage cheese
1 cup shredded Parmesan

In a large pot over medium heat, brown the sausage until it is no longer pink, breaking the pieces with the back of a fork. Add the onion, garlic, and mushrooms, and sauté, stirring, for about 5 minutes. Add the tomatoes, the tomato paste, 1/4 cup water, and all the seasonings. Reduce the heat to a simmer, cover and cook for 1 to 1 1/2 hours, stirring occasionally. The sauce can be made ahead and refrigerated or frozen. Preheat oven to 350 degrees. Lightly spray a 7×11-inch baking dish with oil. Coat the dish with a little of the sauce. Cover with 3 noodles and cover the noodles with half of the mozzarella, then half the cottage cheese; sprinkle with a third of the Parmesan. Spoon on just enough sauce to cover. Repeat with noodles, cheeses, and sauce. End with a third layer of noodles, sauce, and the remaining Parmesan. Bake covered for 30 minutes. Uncover and bake 15 minutes longer. Let it stand 10 minutes before cutting.

Basic Italian Dressing

Basic Italian Dressing

2 T. arrowroot or cornstarch
2 C. water
1/2 C. vinegar, white wine
1/4 C. pepper, green bell; minced
2 medium scallions, minced
2 cloves garlic, minced
2 T. Dijon mustard
1 T. honey
1 T. parsley, fresh; chopped
1/2 tsp. paprika
1/4 tsp. black pepper

Dissolve arrowroot or cornstarch in 1/4 c. of the water. Bring remaining 1 3/4 c. water to a boil. Stir in dissolved thickener and whisk until liquid is clear. Allow mixture to cool. Stir in vinegar, green pepper, scallions, garlic, mustard, honey, parsley, paprika, & black pepper.

Creamy Italian Dressing

Creamy Italian Dressing

1 C. nonfat cottage cheese
1/3 C. nonfat buttermilk
1/2 tsp. oregano
1/2 tsp. garlic powder
1/2 tsp. onion flakes

Combine first two ingredients in a blender or food processor and blend until smooth and creamy. If thinner consistency is desired, add more buttermilk. Stir in remaining ingredients. Cover and refrigerate.

Orange-Ginger Biscotti

Orange-Ginger Biscotti

2 1/2 C. flour
1 cup sugar
1/2 tsp. baking powder
1/2 tsp. baking soda
1 tsp. ground ginger
1/4 tsp. freshly ground black pepper
1 pinch salt
3 fresh oranges
3 large eggs
3/4 cup finely chopped candied ginger
powdered sugar, for rolling

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

3 Biscotti = 101 calories

Double Chocolate Chip Biscotti

Double Chocolate Chip Biscotti

1 1/2 C. flour
1/3 cup cocoa powder
1 cup sugar
1/2 tsp. baking powder
1/2 tsp. baking soda
1 pinch salt
3 large eggs
3/4 cup semisweet chocolate chips
3/4 cup white chocolate chips
powdered sugar, for rolling

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

3 Cookies = 128 calories

Honey-Almond Biscotti

Honey-Almond Biscotti

2 1/2 C. flour
1 cup sugar
1/2 tsp. baking powder
1/2 tsp. baking soda
1/4 tsp. ground cinnamon
1 pinch salt
3 large eggs
1 T. finely grated lemon zest
2 T. honey
1 cup crushed almonds
powdered sugar, for rolling

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

3 Biscotti = 101 calories

Toffee Biscotti

Toffee Biscotti

2-3/4 cups all-purpose flour
1/2 cup granulated sugar
1/2 cup packaged almond toffee bits (such as Hershey’s Heath Bits’ O Brickle)
1/2 cup packed brown sugar
2 tsp. baking powder
1 T. vegetable oil
1 tsp. vanilla extract
3 large eggs
Cooking spray

Preheat oven to 350 degrees. Lightly spoon flour into dry measuring cups, and level with a knife. Combine the flour, granulated sugar, toffee bits, brown sugar, and baking powder in a large bowl. Combine vegetable oil, vanilla, and eggs; add to flour mixture, stirring until well-blended (dough will be dry and crumbly). Turn the dough out onto a lightly floured surface, and knead lightly 7 to 8 times. Divide dough in half. Shape each portion into an 8-inch-long roll. Place rolls 6 inches apart on a baking sheet coated with cooking spray, and flatten each roll to 1-inch thickness. Bake at 350 degrees for 35 minutes. Remove rolls from baking sheet; cool 10 minutes on a wire rack. Cut each roll diagonally into 15 (1/2-inch) slices. Place slices, cut sides down, on baking sheet. Reduce oven temperature to 325 degrees; bake 10 minutes. Turn cookies over; bake an additional 10 minutes (cookies will be slightly soft in center but will harden as they cool). Remove from baking sheet; cool completely on wire rack.

1 cookie 103 calories

Power Biscotti

Power Biscotti

2 cups all-purpose flour
3/4 cup sugar
3/4 tsp. baking soda
1/4 tsp. salt
1/3 cup chunky peanut butter
1 tsp. vanilla extract
2 large eggs
2 large egg whites
Cooking spray

Preheat oven to 325. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, sugar, baking soda, and salt in a large bowl. Combine peanut butter, vanilla, eggs, and egg whites in a medium bowl, stirring well with a whisk; add to flour mixture, stirring just until blended. Turn dough out onto a lightly floured surface; shape dough into a 10-inch-long roll. Place roll on a baking sheet coated with cooking spray; flatten to 1-inch thickness. Bake at 325&176; for 35 minutes. Remove roll from baking sheet; cool 10 minutes on a wire rack. Reduce oven temperature to 300. Cut roll diagonally into 18 (1/2-inch) slices. Place slices, cut sides down, on baking sheet. Bake at 300&176; for 20 minutes. Turn cookies over; bake an additional 20 minutes (cookies will be slightly soft in center but will harden as they cool). Remove from baking sheet; cool completely on a wire rack.

Yield: 1-1/2 dozen
Serving size: 1 cookie

Calories: 122
Fat: 3.1 g
Fiber: 0.5 g

Soft Spice Biscotti

Soft Spice Biscotti

1 cup granulated sugar
1 cup packed dark brown sugar
1/2 cup sliced almonds
1/3 cup vegetable oil
2 tsp. ground cinnamon
1 tsp. ground cloves
2 tsp. water
2 large egg whites
1 large egg
2-1/2 cups all-purpose flour
2 tsp. baking powder
Cooking spray

Preheat oven to 375°.Combine first 9 ingredients in a large bowl; beat at low speed of a mixer for 1 minute. Combine flour and baking powder; gradually add flour mixture to sugar mixture, beating until well-blended (dough will be soft). Turn dough out onto a lightly floured surface; shape dough into 3 (6 x 4-inch) rectangles. Place rectangles on a baking sheet coated with cooking spray; flatten to 3/4-inch thickness. Bake at 375° for 25 minutes. Remove rectangles from baking sheet; cool 10 minutes on a wire rack. Cut each rectangle diagonally into (3/4-inch) slices.

Yield: 2 dozen
Serving Size: 1 Cookie

Calories: 98
Fat: 3 g
Fiber: 0.4 g

Italian Couscous

Italian Couscous

2 T. olive oil
1/4 C. diced carrot
1/4 C. diced celery
1/4 C. diced pepper
2 C. chicken stock or vegetarian stock
1/2 C. couscous

Heat medium stockpot, add olive oil and sauté carrots, celery and red pepper until translucent. Add chicken stock or vegetarian stock. Bring to a boil, add couscous and lower heat to a simmer, and cook for 5 to 7 minutes.

Sage Pesto-Rubbed Roast Chicken

Sage Pesto-Rubbed Roast Chicken

Pesto:
1/3 C. chopped fresh parsley
1/4 C. chopped fresh sage
1/3 C. fat-free, less-sodium chicken broth
2 T. chopped walnuts, toasted
1 tsp. extravirgin olive oil
1/2 tsp. salt
3 garlic cloves, peeled

Chicken:
1 (7-lb.) roasting chicken
Cooking spray

Preheat oven to 450°. To prepare pesto, combine first 7 ingredients in a blender or food processor; process until smooth. To prepare chicken, remove and discard giblets and neck from chicken. Rinse chicken with cold water; pat dry. Trim excess fat. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat. Rub pesto under loosened skin and over breast and drumsticks. Lift wing tips up and over back; tuck under chicken. Place chicken, breast side up, on a broiler pan coated with cooking spray; bake at 450° for 30 minutes. Reduce oven temperature to 350° (do not remove chicken from oven); bake an additional 1 1/2 hours or until a thermometer registers 180°. Let stand 10 minutes. Discard skin.

Yield: 6 servings
Serving size: about 5 oz.

Calories: 298
Fat: 12.9g
Fiber: 0g

Pesto Potato Bake

Pesto Potato Bake

1 T. slivered almonds, toasted
2 garlic cloves
1 C. basil leaves
1 C. parsley sprigs
2 T. fat-free, less-sodium chicken broth
2 T. (1/2 ounce) finely grated fresh Romano cheese
2 T. lemon juice
4 tsp. olive oil, divided
1/2 tsp. salt
Cooking spray
6 C. (1/8-inch-thick) sliced red potatoes (about 2 pounds), divided
2 T. (1/2 ounce) finely grated fresh Romano cheese, divided
1/2 C. fat-free, less-sodium chicken broth

Preheat oven to 425 degrees. Drop the almonds and garlic through food chute with food processor on, and process until minced. Add basil and parsley; process until finely chopped. Add 2 T. broth, 2 T. cheese, lemon juice, 2 tsp. oil, and salt; process until smooth. Spread 2 tsp. oil in an 11 x 7-inch baking dish coated with cooking spray. Arrange 2 C. potatoes in bottom of baking dish; spread 3 T. basil mixture over potatoes, and sprinkle with 2 tsp. cheese. Repeat the procedure with 2 C. potatoes, 3 T. basil mixture, and 2 tsp. cheese. Top with 2 C. potatoes. Microwave 1/2 C. broth at high 1-1/2 minutes or until very hot. Pour over potatoes; spread remaining basil mixture over potatoes. Cover with foil; bake at 425 degrees for 45 minutes. Uncover; sprinkle with 2 tsp. cheese, and bake an additional 15 minutes or until tender.

Yield: 6 servings
Serving size: 3/4 C.

Calories: 175
Fat: 5.3 g
Fiber: 3.3 g

Easy Ravioli Bake

Easy Ravioli Bake

2 (9-oz.) packages refrigerated chicken ravioli (such as Monterey Pasta Company)
Cooking spray
1 C. chopped onion
1/2 C. chopped green bell pepper
1/2 tsp. dried oregano
4 garlic cloves, minced
1/4 C. dry white wine
1/2 tsp. dried basil
3/4 tsp. salt
1/4 tsp. crushed red pepper
1/8 tsp. black pepper
4 (14.5-oz.) cans no salt-added whole tomatoes, undrained and chopped
6 T. tomato paste
1/2 C. (2 oz.) shredded part-skim mozzarella cheese

Cook pasta according to package directions, omitting salt and fat. Drain well. Preheat oven to 400°. Heat a Dutch oven coated with cooking spray over medium-high heat. Add onion, bell pepper, oregano, and garlic; sauté 5 minutes or until vegetables are tender. Add wine and next 6 ingredients (wine through tomato paste), stirring well to combine; bring to a boil. Reduce heat, and simmer 20 minutes, stirring often. Remove from heat. Add pasta to tomato mixture, tossing well to combine. Spoon pasta mixture into an 8-inch square baking dish lightly coated with cooking spray, and sprinkle evenly with cheese. Bake at 400° for 30 minutes or until the cheese melts and begins to brown.

Yield: 4 servings
Calories: 444
Fat: 13.3g
Fiber: 8g

Cheese Tortellini Soup

Cheese Tortellini Soup

3 C. defatted beef stock or low sodium beef broth
1 C. frozen cheese tortellini
1 C. frozen peas
2 T. shopped sun dried tomatoes
3/4 tsp. dried basil
1/4 tsp. dried oregano

In a medium saucepan, combine the stock or borth, tortellini, peas, tomatoes, basil and oregano. Cover and bring to a boil, then reduce the heat. Simmer for 5-6 minutes or until the tortellini are tender.

Yield: 4 servings
Calories: 107
Fat: 1.6g
Fiber: 1.5g

Shrimp Risotto

Shrimp Risotto

2 C. Chicken Stock
4oz. Clam Juice
1 tsp. Saffron Threads, crumbled
1 lg. Onion, chopped
2 Cloves Garlic, minced
11/2 C. Arborio rice
Red Bell Pepper
1/4 lb. Medium Shrimp, shelled and cleaned.

Preheat oven to 450*F. Put the bell pepper on a baking sheet and roast until bell pepper skin is blackened. Halve the pepper over a plate to collect the juice. Pull off the stalk and scrape out the seeds. Slice pepper into thin strips. Meanwhile, in medium saucepan, add a little stock and sauté onion and garlic over medium heat until onion is soft and translucent. Add rice and stir. Add clam juice, stock and saffron thread and stir. Bring to a simmer. Cover and allow to simmer for 15 minutes (or until liquid is absorbed). Spread shrimp over top of rice. Cover and let cook 5 minutes more, or until shrimp is pink and cooked through. Stir in red pepper strips and heat another minute more before serving.

Pesto and Ricotta Torta

Pesto and Ricotta Torta

Sun-Dried Tomato Pesto
1/2 C. packed Sun-Dried Tomatoes, dry pack
1 C. Boiling Water
1 T. EV Olive Oil
2 tsp. minced Garlic
1/3 Chicken Broth

Cheese Filling
8oz. low fat RIcotta Cheese
4oz. fat-free Cream Cheese
2 T. Parmesan Cheese
1/4 C. Egg Substitute
1/4 tsp. Salt

Basil Pesto
1 C. packed Basil Leaves
2 tsp. minced Garlic
1/4 C. minced parsley
2 T. Parmesan Cheese
1/3 C. Chicken Broth
1/4 tsp. each Salt and Pepper

Assembly:
2 T. Bread Crumbs
Nonstick Cooking Spray
Basil, for garnish

For tomato pesto soak dun dried tomatoes in boiling water for 30 minutes or until fully softened. Drain, reserving 1/3 C. liquid. In blender or food processor combine tomatoes, liquid and remaining tomato pesto ingredients and process until smooth. Clean blender/food processor and combine all ingredients for the cheese filling until smooth. Repeat process with basil pesto ingredients. Preheat oven to 350 degrees. Coat 1 quart springform pan, tube pan, soufflé dish or other straight sided baking dish with cookig spray. Dust with bread crumbs. Divide cheese filling into 4 portions. Divide tomato pesto into halves. Spread one portion cheese over bottom of pan. For next layer, spread half the tomato pesto. Layer with cheese, followed by all the basil pesto. Spread cheese over the basil pesto, then the remaining tomato pesto and top with the rest of the cheese filling. (Layers should be white, red, white, green, white, red, white.) Bake 45-60 minutes, until top begins to brown and mixture begins to pull away from the sides. Cool in pan on wire rack. Chill several hours or overnight. Release spring form/unmold from tube pan. Garnish with basil if desired. Serve with crackers or sliced french bread.

Yields: 16 appetizer sized portions
Calories: 54
Fat: 3g
FIber: .5g

Chicken With Carbonara Sauce

Chicken With Carbonara Sauce

2 tsp. margarine
2 tsp. olive or vegetable oil
4 thin chicken cutlets (1/4 lb. each)
1 tsp. onion powder
1/2 C. evaporated skimmed milk
1/4 C. half & half
6 large pitted black olives
2 T. grated parmesan cheese
2 slices crisp fried bacon
2 dashes white pepper

In a 10″ nonstick skillet, combine margarine and oil and heat until melted. Add chicken and cook over medium heat, turning once, until cooked through and lightly browned, 2-3 minutes per side. Transfer to a plate ans set aside. In the same skillet, cook milk, onion powder, half and half, and juices from chicken until small bubbles appear. Stir in remaining ingredients and cook until cheese melts and mixture thickens, 1-2 minutes. Return chicken to skillet and cook until chicken is heated through 1-2 minutes longer.

Yield: 4 servings
Calories: 261
Fat: 11g
Fiber: 1g

Tuscan-Style Grilled Tuna

Tuscan-Style Grilled Tuna

4 fresh tuna steaks, 8 oz. each, 1-inch thick
1 lemon, zested
3 sprigs fresh rosemary, about 2 T. leaves stripped from stem
Handful flat leaf parsley
3 cloves garlic, crushed
Black pepper or grill seasoning

Rinse and pat tuna steaks dry. Place zest on top of cutting board. Pile rosemary and parsley leaves on top of zest. Pile garlic and some black pepper or grill seasoning on top of herbs. Finely chop the garlic, herbs, and spices. Spray each side of the tuna steaks with a little non-stick coating. Rub herb and garlic mixture into fish, coating pieces evenly on each side. Let stand 10 minutes. Grill tuna steaks 6 minutes on each side or 4 minutes on each side, if you prefer pink tuna at the center. Cook steaks over: high setting on indoor electric grill, medium high heat on outdoor gas grill or, 6 inches from hot, prepared charcoal. Great with a salad and stuffed Portobellos.

Cheesy Italian Bread

Cheesy Italian Bread

1 T. Olive Oil
2 cloves Garlic, crushed
3 Tomatoes, peeled and diced
1/2 T. Oregano
4 slices lightly toasted Italian Bread
3/4 C. grated Mozzarella Cheese
Salt and Pepper

Preheat oven to 375 degrees. Heat oil in frying pan over medium heat. Add garlic, tomatoes and oregano; season well with salt and pepper and cook 10 minutes. Arrange bread on cookie sheet and top with tomato mixture. Cover with cheese. Change oven setting to broil and cook bread until cheese is melted and bubbly. Season with freshly ground pepper, slice in half and serve.

Yield: 4 servings
Calories: 260
Fat: 12g
Fiber: 3.2g

Beth Anne’s Ravioli Soup

Beth Anne’s Ravioli Soup

from Beth Anne

1 large can diced tomatoes, undrained
4 vegetable bullion cubes
4 c. water
1 tsp. Italian seasoning
1 small can tomatoe paste
1 c. sliced zucchini
2 cloves fresh garlic, chopped
1/4 tsp. ground pepper
1 package of small sized frozen cheese raviloi

In large saucepan or dutch oven, combine the tomatoes, bullion cubes, water, and Italian seasoning, and bring to a boil. Cover, reduce heat, and simmer for 10 minutes. Add zucchini, simmer for another 10 minutes. Add ravioli, bring to a boil. Cover, reduce heat, and simmer for 10 minutes or until pasta is fully “expanded”.

To figure out the points for this recipie: Everything is free except the ravioli. What I do is figure out how many points are in the entire bag of raviolis, and then divide it by how many servings I end up with. I will serve the soup into the 24 oz. size gladware containers. I usually get 5-6 containers worth. You can freeze this, or store in the fridge for up to 2 weeks.

I would assume you figure out the calories the same way, but I don’t know if you girls count calories for vegetables!

Chicken Bruschetta

Chicken Bruschetta

1 tsp. garlic powder
1/2 tsp. salt, divided
1/4 tsp. black pepper, divided
4 (4-oz.) skinned, boned chicken breast halves
Cooking spray
1 T. olive oil
1 (8-oz.) package presliced mushrooms
1 small zucchini, quartered lengthwise and sliced (about 5 oz.)
4 garlic cloves, minced
1 C. chopped plum tomato
1/2 C. chopped red onion
1/2 C. chopped fresh basil
4 tsp. balsamic vinegar
1/4 C. (1 oz.) grated fresh Parmesan cheese

Preheat broiler. Combine garlic powder, 1/4 tsp. salt, and 1/8 tsp. pepper in a small bowl; sprinkle chicken with garlic powder mixture. Place the chicken on a broiler pan coated with cooking spray, and broil for 6 minutes on each side or until chicken is done. Remove the chicken from pan, and keep warm. Heat olive oil in a large nonstick skillet over medium-high heat. Add 1/4 tsp. salt, mushrooms, zucchini, and minced garlic; sauté 2 minutes. Add 1/8 tsp. black pepper, tomato, onion, basil, and vinegar; sauté 3 minutes. Serve the vegetable mixture over chicken; sprinkle with cheese.

Yield: 4 servings
Serving size: 1 chicken breast half, 1/2 C. vegetables, and 1 T. cheese

Calories: 229
Fat: 7.3g
Fiber: 2.1g

Ground Turkey Ziti

Ground Turkey Ziti

Add the following to a blender:

3 fresh tomatoes cut into fourths or six roma tomatoes, halved.
2 cloves of garlic
1/4 to 1/2 red onion depending on size cut into quarters.
2 to 3 tsp of oregano
2 to 3 tsp of basil
1/2 green bell pepper cut in quarters.
2 tsp. lemon juice
2 to 3 T. tomato paste
1 packet of Splenda.

Blend ingredients. Simmer for 15 to 20 minutes. After the sauced has been cooked, combine with

8oz of dry brown rice penne cooked al dente.
1 pkg. of ground turkey browned.
1-2 Dashes Worcestershire sauce.

Pour into 9×13 rectangular glass casserole dish. Sparsely sprinkle top with ground oatmeal. Bake at 350 degrees for 15 to 20 minutes. Cut dish into 8 portions and there you have it.

Frittata Squares

Frittata Squares

3 C. frozen O’Brien potatoes, slightly thawed
2 tsp. olive oil
1/2 C. diced lean ham (2 oz.)
2 containers (4 oz. each) liquid egg substitute
2 T. nonfat sour cream
1/2 tsp. salt
1/8 tsp. cayenne pepper
1/2 C. shredded low-fat Swiss cheese or other low-fat cheese (2 oz.)

Heat oven to 400°. Coat 11 x 7 x 2-inch baking dish with cooking spray. Sauté potatoes in olive oil in skillet over medium-high heat 5 to 7 minutes, until browned. Transfer to medium-size bowl. Add ham. Whisk together egg substitute, sour cream, salt and cayenne in small bowl until well blended. Stir into potato mixture. Pour into prepared baking dish. Sprinkle with shredded cheese. Bake in 400° oven for 20 minutes or until golden.

Yield: 8 squares
Calories: 98
Fat: 2g
FIber: 1g

Italian Zucchini Frittata

Italian Zucchini Frittata

4 C. unpeeled grated Zucchini, about 11/2 lb.
2 T. chopped Onion
1/2 tsp. Chopped Garlic
1 4oz. Can diced green chilies
1 C. Egg Substitute (= to 4 eggs)
1/2 tsp. Cumin
1/2 tsp. Chili Powder
1/4 tsp. Pepper
Salsa

Spray oven safe 10” skillet with nonstick spray. Sauté first three ingredients until zucchini is tender, pouring off any liquid. Add chilies. Meanwhile, mix eggs and seasonings. Add to the zucchini mixture and cook until eggs begin to set. Broil until top is golden. Serve with Salsa.

Yield: 4 servings
Serving Size: wedge 1/4 of pan

Calories: 54
Fat: .2g
Fiber: 4.2g

Risotto With Clams

Risotto With Clams

3 dozen littleneck clams (about 2 1/2 lb.)
8 1/2 C. water, divided
3 T. olive oil, divided
2 T. chopped fresh flat-leaf parsley
2 tsp. minced garlic
1 1/2 C. Arborio rice or other short-grain rice
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
Chopped fresh parsley (optional)

Put the clams and 1/2 C. water in a large skillet over medium-high heat; cover and cook for 4 minutes or until the shells open. Remove the clams from the pan, reserving the cooking liquid. Cool clams. Remove the meat from the shells, and set aside.Bring 8 C. water to a simmer in a large saucepan (do not boil). Keep warm over low heat. Put 2 T. olive oil, parsley, and garlic in a large saucepan; cook over medium-high heat until garlic sizzles. Add the rice, and stir until coated; cook for 5 minutes, stirring constantly. Stir in reserved clam liquid; cook until the liquid is absorbed, stirring constantly. Add water, 1 C. at a time, stirring constantly until each portion of water is absorbed before adding the next. Continue until rice is tender. Season with salt and pepper. Add clams; cook 3 minutes or until thoroughly heated. Stir in 1 T. olive oil, and sprinkle with parsley, if desired. Serve immediately. NOTE: To substitute canned clams for the fresh, use 3 (6-oz.) cans clams, undrained, and use 7 C. water.

Yield: 4 servings
Serving size: 1 C.

Calories: 422
Fat: 11.3g
Fiber: 1.2g

Gnocchi with Vegetables

Gnocchi with Vegetables

2 bags frozen gnocchi
1 tsp. Olive Oil
1 red pepper, sliced in strips
1 green pepper, sliced in strips
1 medium onion, chopped
2 cloves garlic, minced
3/4 C. sliced mushrooms
1 small zucchini, sliced
1 small eggplant, cubed
3 C. of raw spinach
1/2 C. parmesan cheese
1/4 C. milk
Salt and pepper

Cook gnocci according to package directions. Put oil in a large pot and sautée onion and garlic on medium heat about 3 minutes, add peppers and sautée 5 minutes more. Add remaining veggies, cover and turn to low heat for 10-15 minutes or until tender. Add cooked gnocci, milk, parmesean and salt and pepper. Serve sprinkled with a bit more parmesean.

Yield: 6 servings
Calories: 221
Fat: 2.5g
Fiber: 3.8g

Pumpkin Gnocchi Gratin

Pumpkin Gnocchi Gratin

1 T. stick margarine
2 T. all-purpose flour
2 T. dry white wine
1 (10 1/2-oz.) can low-salt chicken broth
1/8 tsp. salt
1 3/4 C. all-purpose flour
1 C. fresh or canned pumpkin puree
1/2 tsp. salt
1/4 tsp. ground nutmeg
14 C. water
Cooking spray
1/3 C. grated Parmesan cheese
1/4 tsp. paprika
1/4 tsp. cracked pepper

Melt margarine in a medium nonstick saucepan over medium heat. Stir in 2 T. flour; cook 30 seconds. Add wine and broth; bring to a boil. Reduce heat, and simmer 3 minutes or until thick. Stir in 1/8 tsp. salt. Remove from heat; set aside, and keep warm. Combine 1 3/4 C. flour, pumpkin puree, 1/2 tsp. salt, and nutmeg in a large bowl. Stir well to form a smooth dough (dough will be slightly sticky). Turn dough out onto a lightly floured surface. Shape dough into a 12 x 3-inch-long roll. Cut roll lengthwise into 6 (1/2-inch-thick) strips, and cut each strip into 12 (1-inch) pieces. Press each piece of dough with a lightly floured fork. Place gnocchi on a lightly floured baking sheet; set aside. Preheat oven to 450°. Bring water to boil in a large Dutch oven. Add half of gnocchi; cook 3 minutes or until done. Remove gnocchi with a slotted spoon; place in a colander. Repeat with remaining gnocchi. Place gnocchi in a 13 x 9-inch baking dish coated with cooking spray; spoon sauce evenly over gnocchi. Sprinkle with cheese, paprika, and pepper. Bake at 450° for 15 minutes or until thoroughly heated. Serve warm.

Yield: 6 servings
Serving size: 1/2 C.

Calories: 202
Fat: 4.1g
Fiber: 1.7g

Tomato-Topped Chicken Parmesan

Tomato-Topped Chicken Parmesan

1 pint cherry tomatoes, halved
1/4 C. chopped fresh basil leaves
2 scallions, thinly sliced
1/4 C. Eggbeaters
1/3 C. plain dried bread crumbs
1/3 C. grated Parmesan cheese
4 skinless, boneless chicken breast halves (about 4 oz each)
1 T. Extra Virgin Olive Oil

The chicken can be coated and stored in the refrigerator for up to 8 hours before baking. Preheat oven to 400�F. Spray baking sheet with nonstick cooking spray. In medium bowl, combine tomatoes, basil, and scallions and set aside. In shallow dish, beat egg and 1 T. water until foamy. On plate, combine bread crumbs and parmesan. Dip chicken into egg, then into crumb mixture, gently pressing crumbs into chicken. Place chicken on prepared baking sheet, drizzle with oil, and bake for 12 minutes, or until chicken is crisp, golden, and cooked through. To serve, divide chicken among 4 serving plates and spoon tomato-basil mixture on top.

Yield: 4 servings
Calories: 245
Fat: 7.1g
Fiber: 1g

Spaghetti Squash with Parsley and Garlic

Spaghetti Squash with Parsley and Garlic

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

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

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

Baked Apple Frittata

Baked Apple Frittata

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

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

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

Barley Risotto with Shredded Chicken

Barley Risotto with Shredded Chicken

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

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

Spaghetti with Seafood and Spinach

Spaghetti with Seafood and Spinach

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

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

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

basic Chicken Marsala

basic Chicken Marsala

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

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

Chicken, Mushroom & Asparagus Risotto

Chicken, Mushroom & Asparagus Risotto

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

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

Chicken Cacciatore

Chicken Cacciatore

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

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

Chicken Piccata

Chicken Piccata

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

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

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

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

Twigs and Leaves Lasagna

Twigs and Leaves Lasagna

1 bunch amaranth

1 bunch green carrot tops (variation: have also used turnip greens, spinach)

1/2 box lasagna noodles (about 9)

2 Italian sausages

3 cloves garlic

3 cipollini (very small) onions

2 tsp. vegetable oil

1 can diced tomatoes

1 cup tomato sauce

1/2 zucchini

2 1/2 c. mozzarella, shredded

1/2 c. Parmesan

1 handful fresh basil/oregano

 

Preheat oven to 400 degrees. Get very large pot of salted water boiling. Get medium pot of water boiling. Chop amaranth and carrot tops or other greens into 1″ pieces, dicing stems. Mince garlic and onion, and pick basil/oregano. Slice zucchini. Cook lasagna noodles in large pot, following package instructions. Do not trust “oven-ready” lasagna noodles–they’re not. Boil amaranth and carrot tops in medium pot until wilted, a few minutes for amaranth, several minutes for carrot tops; strain. Meanwhile, remove casings from sausages and sauté in oil with garlic and onions, breaking the sausage up. Stir regularly. When everything’s browned, add tomatoes, tomato sauce, zucchini, and boiled greens. Simmer until everything else is ready. In bowl, combine mozzarella, Parmesan, and basil/oregano. When lasagna noodles are done, drain and rinse them in cold water.

In 9″x13″ pan, layer as following:

* 1/2 red sauce

* Lasagna noodles (about 3)

* 1/2 cheese mixture

* Lasagna noodles

* Remaining red sauce

* Remaining lasagna noodles

* Remaining cheese mixture

Cover with tin foil and bake for 45 minutes. Remove foil and bake for 10 minutes. Remove from oven and let sit for 10 minutes (you won’t want to, but this is *crucial*–otherwise it will all fall apart).

Hot and Saucy Tortellini

Hot and Saucy Tortellini

8 ounces cheese tortellini

8 ounces bulk Italian Sausage or Ground Beef

16 ounces tomato and basil pasta sauce

16 ounces salsa

2 T. cilantro

Cook tortellini and drain. Cook sausage or ground beef. Add sauce, salsa, and 1 T. cilantro; simmer 5 minutes then add pasta. Sprinkle individual servings with remaining cilantro after serving.