BREAKFASTS
Apple-of-My-Eye Popover Pancake
Directions
Heat oven to 420ºF.
1 Melt butter in a nonstick frying pan over medium-high heat. Add apples, cherries, 2 tablespoons sugar and 2 tablespoons Splenda, and cook until apples are light golden and soft, approximately 15 minutes. Add apple juice concentrate and extract, and cook until liquid is thick, approximately 3 minutes. Remove from heat.
2 In a medium bowl, place flours, salt and the rest of the sugar and Splenda. Blend thoroughly.
3 In a small bowl, whip milk and egg substitute. Add to flour mixture and stir until thoroughly blended.
4 Heat a 12" cast-iron frying pan, add oil to coat the entire bottom of pan. Remove from heat, pour in batter, and bake until golden and fluffy, approximately 15 minutes. Remove from oven.
5 Place apple mixture in pancake and spread to cover bottom. Sprinkle with sesame seeds, cut into 6 wedges. Serve topped with 1/3 cup yogurt. Makes 6 servings.
Ingredients
1 tablespoon butter
2 pounds apples (Gala, Fuji or golden delicious), peeled, seeded and cut into ¼” wedges
½ cup dried tart cherries
3 tablespoons sugar
4 tablespoons Splenda
¼ cup apple juice concentrate
½ teaspoon almond extract
1/3 cup whole-wheat flour
1/3 cup unbleached white flour
¼ teaspoon salt
1 cup low-fat milk or soymilk
¾ cup liquid egg substitute
1 tablespoon light olive oil or canola oil
1 teaspoon sesame seeds
2 cups nonfat, plain yogurt
Nutrition Analysis: 326 calories, 18% fat (6.5 g; 2.3 g saturated), 67% carbs (54.6 g), 15% protein (12.3 g), 5 g fiber, 252 mg sodium
Sauced and Bedded Egg Florentine
Directions
1 Fill a large skillet with 2–3 inches of water. Add vinegar and bring to a simmer over medium-high heat.
2 While water is coming to a boil, make hollandaise sauce: Combine egg yolk, milk, flour, mustard, Tabasco, salt and pepper in a small saucepan. Whisk until thoroughly blended. Heat over medium heat until sauce simmers and thickens slightly. Remove from heat and add lemon juice. Set aside. Add an additional tablespoon of milk if sauce is too thick.
3 While water is coming to a boil, toast muffins. Set aside. Place spinach in a bowl, cover and microwave for 1 minute or until leaves are wilted. Drain extra fluid.
4 Gently crack eggs, one at a time, into small bowls or ramekins. Gently slide each egg, one at a time, into the simmering water. Simmer for 4 to 5 minutes or until whites are cooked and yolk is the desired consistency. Use a slotted spoon to remove each egg.
5 Divide spinach evenly between the 4 toasted muffin halves, place an egg on top of the spinach and spoon sauce over the top. Makes 4 servings.
Ingredients
1 tablespoon white vinegar
1 egg yolk
2/3 cup fat-free evaporated milk
2 teaspoons unbleached flour
¼ teaspoon Dijon mustard
Tabasco sauce
Salt and pepper to taste
2 tablespoons lemon juice
2 100% whole-grain English muffins, split
2 cups baby spinach
4 whole eggs
Nutrition Analysis per serving: 191 calories, 32% fat (6.8 g; 2 g saturated), 40% carbs (19 g), 28% protein (13.4 g), 2.6 g fiber, 310 mg sodium
Seriously Sensuous Honeyed Fig Oatmeal
Directions
1 Bring milk to a gentle boil, add oats and wheat germ. Stir and cover. Reduce heat and simmer until almost done. Stir in vanilla, cover, then set aside to soak up remaining liquid.
2 In a saucepan over medium-high heat, add ¼ cup water, figs, pecans, cardamom, honey and vanilla. Simmer until liquid forms a glaze. Remove from heat.
3 Divide and place oatmeal into two bowls. Top with fig mixture and pour half & half around the edges. Makes 2 servings.
Ingredients
1 ¼ cups 1% low-fat milk or plain soymilk with DHA
1 cup old-fashioned oats
2 tablespoons toasted wheat germ
1 teaspoon vanilla
¼ cup water
4 dried figs, chopped
2 tablespoons chopped pecans
¼ teaspoon cardamom
1 tablespoon honey
½ teaspoon vanilla
¼ cup fat-free half & half
Nutrition Analysis per serving: 432 calories, 23% fat (11 g; 1 g saturated), 65% carbs (70 g), 12% protein (13 g), 9 g fiber, 81 mg sodium
SALADS, SOUPS & STEWS
Spicy Thai ’em Up Sweet Potato Soup
Directions
1 In a large saucepan, heat oil over medium heat. Add onion and sauté, stirring frequently, for 4 minutes. Add sweet potato, turn up heat to medium-high and sauté, stirring frequently, for 10 minutes. Add garlic, ginger, chutney, peanut butter and curry paste, and stir to thoroughly coat sweet potatoes. Add vermouth, stir and simmer until liquid is slightly reduced, approximately 5 minutes. Add broth and potato, bring to boil, reduce heat and simmer uncovered until potatoes begin to break apart, approximately 30 minutes. Add lime juice and zest.
2 Transfer soup to food processor or blender and purée. Return to saucepan, add coconut milk, evaporated milk and honey. Simmer uncovered for 5 minutes. Salt and pepper to taste. Pour into soup bowls and garnish with peanuts and cilantro. Makes 6 servings (approximately 2 cups each).
Ingredients
1 tablespoon olive oil
1 cup chopped yellow onion
10 cups sweet potato (peeled and cubed, approximately 3 ½–4 pounds of whole potato)
2 minced garlic cloves
1 tablespoon minced fresh ginger root
1/3 cup spicy mango chutney
3 tablespoons creamy peanut butter
2 tablespoons red curry paste
1/3 cup vermouth
6 cups chicken broth
1 8-ounce baker potato, peeled and cubed
Juice and zest from 1 lime
½ cup lite coconut milk
½ cup fat-free evaporated milk
1 tablespoon honey
Salt and pepper to taste
2 tablespoons finely chopped peanuts
2 tablespoons chopped cilantro
Nutrition Analysis: 464 calories, 20% fat (10 g; 2.6 g saturated), 67% carbs (77g), 13% protein (15.1 g), 9 g fiber, 863 mg sodium
Zesty Shrimp and Spinach Salad
Directions
1 In a small bowl, combine oil, lemon juice, lemon zest, garlic, mustard, Splenda and salt and pepper (to taste). Set aside.
2 Bring 6 cups water to a boil, add pasta and cook according to directions on package, or until al dente. Drain and rinse.
3 While pasta is cooking, combine avocado, tomatoes, onion, cilantro and shrimp. Add pasta and toss. Add dressing and toss.
4 Place 1 cup baby spinach on each of 4 plates.
Top with shrimp-pasta mixture.
Makes 4 servings.
Ingredients
¼ cup extra-virgin olive oil
¼ cup lemon juice
1 tablespoon finely grated lemon zest
1 minced garlic clove
1 teaspoon Dijon mustard
1 teaspoon Splenda
Salt and pepper
1 cup uncooked whole-grain rotini pasta
1 peeled, seeded and cubed avocado
1 generous cup halved cherry tomatoes
¼ cup chopped red onion
3 tablespoons chopped fresh cilantro
1 pound precooked, peeled, deveined large shrimp
4 cups baby spinach
Nutrition Analysis per serving: 436 calories, 45% fat (21.8 g; 3.6 g saturated), 28% carbs (30.5 g), 27% protein (29.4 g), 7.1 g fiber, 314 mg sodium
A Toss in the Hay with Corn,
Sweet Potatoes and Black Beans
Directions
Heat oven to 425ºF. Coat cookie sheet with cooking spray.
1 Place sweet potatoes on cookie sheet, sprinkle lightly with salt and pepper and spray with cooking spray. Roast for 10 minutes or until slightly cooked, but still firm. Remove from oven and cool.
2 In a large bowl, combine corn, tomatoes, peppers, onion and beans. Add cooled sweet potatoes.
Set aside.
3 In a small bowl, blend vinegar, oil, mustard, and salt and pepper to taste. Drizzle over sweet potato mixture and toss to evenly coat.
4 Arrange 1 cup of greens on each of 4 plates.
Top with sweet potato mixture.
Makes 4 servings.
Ingredients
Cooking spray
2 cups peeled and cubed sweet potatoes (yams)
Salt and pepper
2 cups fresh or frozen corn kernels
1 cup halved cherry tomatoes
1 ¼ cups diced red bell pepper
½ cup thinly sliced and cut red onion
1 cup canned black beans, drained and rinsed
3 tablespoons balsamic vinegar
3 tablespoons extra virgin olive oil
1 tablespoon Dijon mustard
4 cups wild greens or baby spinach
Nutrition Analysis per serving: 315 calories, 32% fat (11.2 g; 1.7 g saturated), 56% carbs (44 g), 12% protein (9.5 g), 10 g fiber, 86 mg sodium
Red Hot Mama Beet Salad
Directions
Heat oven to 425ºF. Coat cookie sheet with cooking spray.
1 Spread beets (whole if small or cut in half if medium) on cookie sheet, sprinkle with salt and pepper, coat with cooking spray and roast for 40 minutes, or until firm, but slightly tender when pierced with a fork. Turn once or twice during roasting. Remove from oven to cool. Peel and cut into bite-sized chunks.
2 While beets are roasting, place orange juice in a medium saucepan and simmer until reduced to 1/3 cup and mixture has a slight syrupy consistency. Add lemon juice, sherry and salt and return to simmer for 3 minutes. Remove from heat, cool slightly and add oil. Adjust seasonings.
3 In a small bowl, toss pecans with maple syrup, transfer to tinfoil or cookie sheet coated with cooking spray and roast for 5 minutes at 425ºF. Remove from oven and cool slightly.
4 Drizzle 1 tablespoon of dressing over beets and toss. Add the rest of the dressing to the lettuce and toss until thoroughly coated. Transfer lettuce to each of 4 plates, top with beets, 1 tablespoon each blue cheese and pecans. Makes 4 servings.
Ingredients
Cooking spray
12 small-sized beets or 6 medium-sized beets, with stems and tails removed
Salt and pepper to taste
1 ½ cups orange juice
1 tablespoon lemon juice
1 tablespoon cooking sherry
2 tablespoons extra virgin olive oil
½ cup chopped pecans
1 tablespoon maple syrup
4 cups lettuce (Tender Ruby Reds go well with this salad)
¼ cup crumbled blue cheese
Nutrition Analysis per serving: 340 calories, 50% fat (18.9 g; 3.4 g saturated), 41% carbs (35 g), 9% protein (7.7 g), 7 g fiber, 251 mg sodium
My Little Chickadee Stew
Directions
1 In a large saucepan over medium-high heat, place oil, onions, carrots and celery. Stir until tender, approximately 5 minutes. Add garlic and sweet potato and continue to sauté for another 2 minutes. Add the next 8 ingredients (through the chicken). Return to simmer and cook, uncovered, until potatoes are firm but tender, approximately 15 minutes. Adjust seasoning.
2 Place 1 cup brown rice in each bowl, top with 2 cups of stew, a sprinkle of cilantro and 2 tablespoons sour cream.
Makes 4 generous servings.
Ingredients
1 tablespoon olive oil
2 cups diced yellow onion
2 cups diced carrots
½ cup diced celery
3 minced garlic cloves
1 8-ounce garnet sweet potato, peeled and cubed (approx. 1 ¾ cups)
1 4-ounce can diced green chilies
2 ½ teaspoons ground cumin
1 teaspoon turmeric
1 ½ teaspoons chili powder
1 14-ounce can low-sodium chicken broth
1 15-ounce can chickpeas, drained and rinsed
1 28-ounce can low-sodium diced tomatoes
8 ounces cooked and diced skinless chicken breast
Salt and pepper to taste
4 cups cooked brown rice
½ cup chopped cilantro
½ cup fat-free sour cream
Nutrition Analysis per serving: 423 calories, 18% fat (8.5 g; 1.5 g saturated), 51% carbs (54 g), 31% protein (33 g), 12 g fiber, 520 mg sodium
Loving Spoonfuls of Carrot-Ginger Soup
Directions
1 In a large saucepan, heat oil over medium-high heat. Add onions and stir for 5 minutes, or until slightly transparent. Add carrots and potato. Continue to stir until carrots are heated through and slightly tender. Add garlic and ginger, and cook for another 3 minutes. Add broth, return to simmer, and cook for 20 minutes, uncovered, or until vegetables are very tender.
2 Transfer mixture to blender or food processor and purée in batches until smooth.
3 Return to saucepan, add diced carrots and cook for 7 minutes, or until carrots are soft. Add honey, half & half, curry, and salt and pepper (if desired).
Garnish each bowl with parsley.
Makes 4 servings.
Ingredients
1 tablespoon olive oil
2 cups diced yellow onion
1 pound carrots, peeled and cut into thin rounds, plus 1 carrot peeled and diced
1 12-ounce russet potato, peeled and chopped
3 minced garlic cloves
2 tablespoons grated, fresh ginger root
5 cups low-sodium chicken broth
2 tablespoons honey
½ cup fat-free half & half
1/8 teaspoon curry powder
Salt and white pepper to taste
¼ cup finely chopped parsley
Nutrition Analysis: 290 calories, 17% fat (5.5 g; 1 g saturated), 68% carbs (49 g), 15% protein (11 g), 7 g fiber, 155 mg sodium
Fall Romance Salad
Directions
1 Dressing: In a medium, nonstick saucepan, bring juice to a gentle boil and simmer until reduced to ¾ cup, approximately 20 minutes. Set aside to cool. While still warm, add thyme. When cool, add vinegar, oil, pepper and salt.
2 Salad: Place lettuce in a large bowl. Top with onion, parsley, walnuts, orange pieces and, finally, pomegranate seeds. When ready to serve, gently and thoroughly toss with dressing.
Makes 8 servings.
Ingredients
Dressing:
2 1/3 cups unsweetened pomegranate juice
2 teaspoons fresh thyme leaves
4 tablespoons red wine vinegar (preferably one infused with pomegranate)
3 tablespoons extra virgin olive oil
½ teaspoon fresh-ground pepper
Salt to taste
Salad:
20 ounces baby greens, such as Fresh Express Tender Ruby Reds
1/3 cup thinly sliced red onion
¼ cup chopped flat-leaf parsley
2 cups toasted walnut pieces
5 tangerines or small mandarin oranges, peeled, sectioned, the pith removed and cut in half
1 ½ cups pomegranate seeds
Nutrition Analysis per serving: 332 calories, 61% fat (22 g; 2 g saturated), 32% carbs (27 g), 7% protein (5.8 g), 3.8 g fiber, 13 mg sodium
LUNCHES, SNACKS & SIDES
Wham Bam Thank You Ma’am Calzone
Directions
Heat oven to 425ºF. Coat cookie sheet with cooking spray.
1 Take pizza-crust dough out of the packaging. Spread into a rectangle and cut into halves. Place on cookie sheet. Set aside.
2 Heat oil in a large, nonstick pan over medium-high heat. Add onions and sauté until translucent, approximately 5 minutes. Add garlic, vegetables and herbs. Toss and cook until hot.
3 Place half of the vegetable mixture on each of the 2 crust halves. Top each with half the cheeses. Bring sides of crust together and pinch to seal. Brush with egg white and cut 3 slits into tops to allow steam to escape. Place in oven and bake until golden, about 15 minutes. Allow to cool for 5 minutes.
4 Cut each calzone in half. Place on plates and top with spaghetti sauce.
Makes 4 servings.
Ingredients
Cooking spray
1 refrigerated pizza crust
1 tablespoon olive oil
1 medium yellow onion, peeled and chopped
3 minced garlic cloves
1 bag 16-ounce frozen Asparagus Stir Fry (or your favorite frozen vegetables)
6 ounces frozen chopped spinach, thawed and drained
½ cup chopped fresh basil (optional)
1 tablespoon Italian herbs
1 ¼ cups shredded low-fat mozzarella
4 tablespoons grated low-fat Parmesan
1 whipped egg white
1 cup hot low-sodium spaghetti sauce
Nutrition Analysis per serving: 478 calories, 33% fat (17 g; 5.6 g saturated), 49% carbs (59 g), 18% protein (21.5 g), 5 g fiber, 799 mg sodium
Nuts About You Curried Chicken Bowl
This tasty salad can top lettuce greens for a meal salad or works as a great sandwich mix. Just top with lots of lettuce and use whole-grain bread.
Directions
In a medium bowl, combine ingredients from mayonnaise to nuts until thoroughly blended. Add chicken, toss to blend, and season with salt and pepper to taste.
Makes 4 servings.
Ingredients
½ cup low-fat mayonnaise
2 teaspoons curry powder
1 teaspoon turmeric powder
1 cup peeled and diced Granny Smith apple
1/3 cup finely diced red bell pepper
1/3 cup dried tart cherries
1/3 cup chopped nuts (peanuts are particularly good, but any nut will do)
2 cups diced cooked skinless chicken breast
Salt and pepper to taste
Nutrition Analysis per serving: 291 calories, 41% fat (13 g; 2.4 g saturated), 31% carbs (22.6 g), 28% protein (20.4 g), 2.5 g fiber, 75 mg sodium
Ya’ Wanna Pizza Me!
Directions
Preheat oven to 425ºF.
1 Sprinkle pizza crust with 4 ounces of the cheese. Place on baking sheet or pizza pan and set aside.
2 In a medium bowl, mix beans, corn, chilies, onion, oil and salt to taste. Spread mixture evenly over crust and sprinkle with remaining 2 ounces of cheese. Bake for 15 minutes, or until bottom of crust is brown and cheese has thoroughly melted.
3 Cut into quarters or eighths and top with slices of tomato.
Makes 4 servings.
Ingredients
1 whole-wheat premade pizza crust, such as Boboli
6 ounces shredded low-fat, low-sodium cheese
1 15-ounce can black beans, drained and rinsed thoroughly
1 cup frozen corn, thawed
1 4-ounce can diced green chilies, drained
1/3 cup diced red onion
1 tablespoon olive oil
Salt to taste
3 large tomatoes, sliced
Nutrition Analysis per serving: 460 calories, 21% fat (10.7 g; 4 g saturated), 56% carbs (64 g), 23% protein (26.5 g), 14 g fiber, 703 mg sodium
Lay It on Me Frittata
Directions
1 Spray a 10" nonstick, oven-safe skillet with cooking spray and heat over medium heat. Add onion, cook, stirring often, until transparent, approximately 3–5 minutes. Add garlic and spinach and heat through. Add tomatoes, mint and basil. Heat through until any excess liquid has evaporated. Remove from heat.
2 In a medium bowl, whisk egg substitute with salt, pepper and red pepper flakes. Add spinach mixture. Stir to combine.
3 Whip out skillet and re-spray with cooking spray. Place over medium-low heat, add frittata mixture and cook, without stirring, until bottom is light golden, approximately 5 minutes. As the mixture cooks, lift the edges and tilt the pan so uncooked egg flows to the edges. Sprinkle with cheese.
4 Place skillet under broiler about 4 inches from the element, and cook until frittata is set and top is golden, approximately 2 to 4 minutes. Remove, loosen edges and slide frittata onto a plate or cutting board. Cut into 4 wedges.
Ingredients
Cooking spray
1 medium onion, peeled and chopped (approximately 1 1/3 cups)
2 minced garlic cloves
1 box frozen chopped spinach, thawed and drained
1 cup cherry tomatoes, halved
¼ cup chopped fresh mint leaves
1/3 cup chopped fresh basil leaves
2 cups liquid egg substitute
Salt and pepper to taste
Pinch of red pepper flakes
½ cup grated low-fat sharp cheddar cheese
Nutrition Analysis per wedge: 194 calories, 27% fat (5.8 g; 1.7 g saturated), 27% carbs (13.1 g), 46% protein (22 g), 4 g fiber, 292 mg sodium
A Sexy Little Roast Vegetable Number
Directions
Heat oven to 425ºF.
1 In a large bowl, toss cauliflower, squash, carrots, Brussels sprouts, oil, salt and pepper (to taste). Place vegetables on a cookie sheet and roast until firm, but cooked, approximately 30 minutes. Remove and place on platter.
2 While vegetables are roasting, combine the remaining ingredients in a small bowl and toss to blend. Place on top of roasted vegetables just before serving.
Makes 6 servings.
Ingredients
4 cups cauliflower florets
3 cups peeled, seeded and cubed (1" square) butternut squash
3 cups carrots, peeled, halved lengthwise, then halved lengthwise again and cut into 2"-long strips
1 pound Brussels sprouts, trimmed and halved
3 tablespoons olive oil
Salt and pepper
1/3 cup chopped pecans
1/3 cup low-fat, grated Parmesan cheese
1/3 cup finely chopped fresh parsley
1 ½ tablespoons lemon juice
1 tablespoon finely grated lemon peel
2 minced garlic cloves
¼ teaspoon red pepper flakes
Nutrition Analysis per serving: 232 calories, 46% fat (11.8 g; 1 g saturated), 44% carbs (25 g), 10% protein (5.8 g), 9 g fiber, 142 mg sodium
Passionate Peppered Pizza
Directions
Heat oven to 425ºF. Coat cookie sheet with cooking spray.
1 Wrap garlic in tinfoil, spray with cooking spray and seal. Place pepper, eggplant and zucchini on coated cookie sheet. Place garlic and vegetables in the oven and roast for 20 minutes or until tender, turning once or twice. Remove and set aside.
2 Remove garlic from skins and spread evenly on top of the pizza crust. Top with spaghetti sauce, spreading evenly over garlic and crust. Sprinkle with cheese and top with roasted vegetables. Bake for 12 minutes or until cheese begins to bubble and pizza is hot.
Makes 6 slices.
Ingredients
Cooking spray
5 whole garlic cloves in skins
1 red bell pepper, seeded, stemmed and cut into thin strips
2 cups peeled and cubed eggplant
1 zucchini, cut into thin rounds
1 premade commercial whole-wheat pizza crust (such as Boboli)
1 cup bottled spaghetti sauce
4 ounces grated Italian cheese (combination of low-fat mozzarella and Parmesan)
Nutrition Analysis per slice: 247 calories, 28% fat (7.7 g; 2 g saturated), 56% carbs (35 g), 16% protein (10 g), 6 g fiber, 615 mg sodium
DINNERS
Creamy, Sagey Butternutty Risotto
Directions
1 Pour broth into a medium saucepan, heat to simmer, reduce heat and keep warm.
2 Heat oil in large, nonstick frying pan. Add onion and stir over medium heat until translucent. Add sage and stir to thoroughly mix. Add squash and cook for 4 minutes, stirring to coat. Add vermouth and 1 cup of the stock. Bring to a boil, reduce heat, cover and simmer until squash is tender, approximately 30 minutes. Uncover and let extra liquid cook off.
3 Add rice to squash, stir until thoroughly mixed. Add ½ cup of warm broth and stir frequently until rice absorbs the liquid. Continue to add broth ½ cup at a time while stirring, until the rice is creamy and soft, but still al dente and the squash blends into the broth, approximately 30 minutes.
4 Remove from heat, add Parmesan (if desired).
Serve immediately.
Makes 6 generous servings.
Ingredients
6+ cups chicken broth
1 tablespoon olive oil
1 medium yellow onion, diced
15 large fresh sage leaves, diced
1 medium butternut squash, peeled, seeded and cut into ½" squares
2/3 cup vermouth
1 ½ cups Arborio rice
Parmesan cheese (optional)
Nutrition Analysis: 418 calories, 16% fat (7.4 g;1 g saturated), 66% carbs (69 g), 18% protein (9 g), 16 g fiber, 930 mg sodium
Mango Salsa Dancing Caribbean Chicken
Directions
Heat oven to 425ºF. Coat a cookie sheet with cooking spray.
1 Salsa: Combine all ingredients in a small bowl. Set aside for flavors to blend.
2 Chicken: Evenly sprinkle chicken breast halves with seasoning mix. Place on coated cookie sheet and bake until done, approximately 20 minutes. (Do not overcook, or chicken will be dry.)
3 Place a chicken breast on each plate, pile with salsa, garnish with a lime wedge and cilantro sprig. Makes 4 servings.
Ingredients
Salsa:
1 mango, peeled, seeded and diced (approximately 1 ½ cups)
3 tablespoons diced red onion
3 tablespoons diced red bell pepper
2 tablespoons minced fresh cilantro
2 tablespoons canned diced green chilies
2 tablespoons fresh lime juice
Chicken:
Cooking spray
4 4-ounce skinless, boneless chicken breast halves
3 tablespoons no-salt Caribbean citrus seasoning mix
Lime wedges
Cilantro sprigs
Nutrition Analysis per serving: 164 calories, 9% fat (1.6 g; <1 g saturated), 26% carbs (10.7 g), 65% protein (26.7 g), 1.3 g fiber, 75 mg sodium
Some Like it Hot Orange-Chipotle Chicken
Directions
1 In a small bowl, mix first 4 ingredients until thoroughly blended. Set aside for flavors to blend.
2 Spray a nonstick frying pan with cooking spray. Heat over medium-high. Salt and pepper both sides of each breast half, place chicken breasts in pan, cover, reduce heat to simmer and cook, turning once, until done, approximately 7 minutes per side. About 4 minutes before done, spoon 1 tablespoon of orange-chipotle mixture on top of each breast. Cover and finish cooking. Remove from heat.
3 Place approximately 2/3 cup brown rice on each of 4 plates. Top with a chicken breast and the remaining orange-chipotle mixture.
Makes 4 servings.
Ingredients
2 teaspoons minced chipotle chilies in adobo sauce
¾ cup orange marmalade
2 tablespoons minced red onion
2 tablespoons minced fresh cilantro
Cooking spray
Salt and pepper
4 4-ounce skinless, boneless chicken breast halves
2 ½ cups cooked brown rice
Nutrition Analysis per serving: 409 calories, 5% fat (2.3 g; 0.6 g saturated), 66% carbs (67.5 g), 29% protein (29.7 g), 2.8 g fiber, 114 mg sodium
Kissed by an Italian Penne
(with the Touch of an Eggplant and Zucchini)
Directions
1 Bring pot of water to a boil and cook pasta according to directions on package or al dente. Rinse and set aside.
2 While pasta is cooking, spray a large, nonstick skillet with cooking spray and add oil. Heat over medium-high. Add onions and sauté, stirring occasionally, until translucent, approximately 5 minutes. Add garlic, eggplant and zucchini, and cook for 5 minutes, stirring occasionally. Add tomatoes, red pepper flakes, basil, Italian seasoning, tomato sauce, salt and pepper to taste. Stir to combine, cover and simmer for 10 minutes. Add spinach and toss. Cook for another 5 minutes. Remove from heat.
3 Place pasta on a large platter and top with sauce. Sprinkle with Parmesan and serve.
Makes 4 generous servings.
Ingredients
12 ounces uncooked whole-grain penne pasta
Cooking spray
1 tablespoon olive oil
2 cups diced yellow onion
1 tablespoon minced garlic
4 cups peeled and cubed eggplant
1 zucchini cut into ¾” cubes
1 ½ cups chopped Roma tomatoes
¼ teaspoon red pepper flakes
3 tablespoons chopped fresh basil leaves
1 teaspoon Italian seasoning
1 8-ounce can tomato sauce
Salt and pepper
2 cups baby spinach leaves
1/3 cup low-fat grated Parmesan cheese
Nutrition Analysis per serving: 425 calories, 14% fat (6.6 g; <1 g saturated), 71% carbs (75 g), 15% protein (16 g), 13.4 g fiber, 507 mg sodium
Bedded Herbed Salmon
Directions
Heat oven to 350ºF. Coat baking sheet with cooking spray.
1 Blend oregano, rosemary, thyme, parsley, lemon peel and garlic in a food processor. Blend with pepper, bread crumbs, mayonnaise, lemon juice and salt in a small bowl until it forms clumps. Spread evenly on the salmon fillet. Place on cooking sheet and bake for 20–25 minutes or until salmon is almost done (will be slightly translucent in center). Remove and cover to finish cooking.
2 In a medium, nonstick skillet, heat oil over medium heat. Add garlic and sauté for 5 minutes, add broth and spinach and sauté until spinach is wilted. Divide among 6 plates and top each with portion of salmon.
Makes 6 servings.
Ingredients
Cooking spray
1 tablespoon fresh oregano leaves
1 tablespoon fresh rosemary
2 teaspoons fresh thyme leaves
1 tablespoon fresh parsley
1 tablespoon lemon peel
2 minced garlic cloves
¼ teaspoon fresh ground black pepper
½ cup bread crumbs
1/3 cup fat-free mayonnaise
Juice of 1 lemon
Salt to taste
1 ½ pounds wild
Alaskan salmon fillet
1 tablespoon extra virgin olive oil
2 minced garlic cloves
2 tablespoons chicken broth
6 cups fresh baby spinach
Nutrition Analysis: 285 calories, 47% fat (15 g; 3 g saturated), 17% carbs (12 g), 36% protein (26 g), 2 g fiber, 336 mg sodium
DESSERTS
Orange-Scented Swiss Kisses
Directions
Place wax paper over a cookie sheet and coat with cooking spray.
1 In a double boiler over medium-high heat, place chocolate, cocoa powder, half & half and orange peel. Stir continuously until mixture is completely melted. Remove from heat.
2 Stir into chocolate mixture nuts, craisins and vanilla. Blend thoroughly.
3 Drop teaspoons of the chocolate-nut mixture onto wax paper–lined cookie sheet. Place in refrigerator to cool.
Makes 24 kisses.
Ingredients
Cooking spray
1 ¼ cups Swiss dark chocolate
2 tablespoons cocoa powder
¼ cup fat-free half & half
1 tablespoon finely grated orange peel
1 cup chopped almonds and pecans
½ cup craisins
2 teaspoon vanilla extract
Nutrition Analysis per kiss: 88 calories, 51% fat (5 g; 1.8 g saturated), 41% carbs (9 g), 8% protein (1.8 g), 1.5 g fiber, 2 mg sodium
Is-That-a-Carrot-in-Your-Pocket-or-Are-You-Just-Glad-to-See-Me Cake
Directions
Heat oven to 325ºF. Coat an 8" square baking dish with cooking spray.
1 Cake: In a large bowl, combine carrots, yogurt, sugar, Splenda, apple butter, oil, egg whites, cinnamon, cloves, nutmeg, salt (if desired), extract, cherries and milk.
2 In a medium bowl, thoroughly mix flours and baking soda. Add to carrot mixture and blend until all ingredients are wet. Pour batter into coated pan and bake for 50 minutes, or until a toothpick inserted into the middle comes out clean. Remove from oven, let cool for 10 minutes, then remove from pan and finish cooling on a cake rack.
3 Frosting: In a small bowl, whip cream cheese, sugar, Splenda and extract until smooth. Fold in ¼ cup walnuts. Spread on the cake then sprinkle with remaining walnuts.
Makes 12 small servings.
Ingredients
Cake:
1 2/3 cups finely grated carrots
½ cup nonfat, plain yogurt
½ cup sugar
¼ cup Splenda
½ cup apple butter
¼ cup light olive oil
2 egg whites
1 ½ teaspoons cinnamon
¼ teaspoon ground cloves
¼ teaspoon nutmeg
Salt (optional)
1 teaspoon rum extract
1 cup dried tart cherries
¼ cup nonfat milk
1 ¼ cups whole-wheat flour
¾ cup unbleached, white flour
2 teaspoons baking soda
Frosting:
8 ounces fat-free cream cheese
¼ cup sugar
¼ cup Splenda
1 teaspoon rum extract
½ cup chopped walnuts
Nutrition Analysis per serving: 271 calories, 26% fat (7.8 g; <1 g saturated), 63% carbs (42.7 g), 11% protein (7.5 g), 3.4 g fiber, 278 mg sodium
Rum-ba Crumble Love
Directions
Heat oven to 350ºF. Coat 2-quart baking dish with cooking spray.
1 Crumble: In a medium bowl, combine oats, flours, nuts, sugar and spices. Set aside. In a small bowl, whip honey, oil and egg substitute. Set aside.
2 Filling: In a large nonstick frying pan, melt butter over medium-high heat. Add apples and sauté until tender but still firm, approximately 12 minutes, stirring frequently. Add cherries, cinnamon, allspice, extracts and ½ cup rum. Continue to sauté until liquid is thick, approximately 3 minutes. Remove from heat.
In a medium saucepan, combine brown sugar, Splenda and half & half, and cook over medium-high heat until sugar dissolves, approximately 2 minutes. Remove from heat.
In a small bowl, combine 3 tablespoons rum with cornstarch and whip until thoroughly mixed. Add to saucepan and blend. Add cornstarch mixture to apples and toss to thoroughly coat. Transfer to coated baking dish.
3 Add honey-oil mixture to flour-nut mixture and stir until barely moistened. Crumble into pieces and top apple mixture. Bake until golden and bubbly, approximately 30 minutes. Makes 12 servings.
Ingredients
Cooking spray
Crumble:
¼ cup rolled oats
¼ cup unbleached flour
½ cup whole-wheat flour
½ cup chopped pecans
¼ cup chopped walnuts
¼ cup brown sugar
1 teaspoon cinnamon
¼ teaspoon allspice
3 tablespoons honey
2 tablespoons light olive oil
¼ cup liquid egg substitute
Filling:
1 tablespoon butter
3 ½ pounds Granny Smith apples, peeled, seeded and cut into ½" strips
2/3 cup dried tart cherries
1 teaspoon cinnamon
½ teaspoon allspice
1 teaspoon vanilla extract
1 teaspoon rum extract
½ cup plus 3 tablespoons dark rum
1/3 cup brown sugar
1/3 cup Splenda
3 tablespoons fat-free half & half
1 tablespoon cornstarch
Nutrition Analysis per serving: 278 calories, 27% fat (8.3 g; 1 g saturated), 64% carbs (44.5 g), 9% protein (6.3 g), 4.6 g fiber, 24 mg sodium
Berry Quickie Ice Cream Pie
Directions
Heat oven to 350ºF.
1 In a medium bowl, thoroughly blend crumbs, cocoa, yogurt, sugar and apple butter. Transfer to a deep-dish pie pan and pat evenly into bottom and sides. Bake for 7 minutes. Remove and cool.
2 Spoon ice cream into crust. Spread evenly and smooth top. Drizzle chocolate syrup in straight lines across the top, then draw the tip of a knife across the lines to form chevron patterns. Place in freezer until firm.
3 In a medium saucepan, place berries, sugar, Splenda and cornstarch. Toss to thoroughly cover berries then heat over medium-high until sauce clarifies and thickens. Remove and refrigerate.
4 To serve, cut pie into wedges, place on plates and top with berry topping.
Makes 12 servings.
Ingredients
1 ½ cups graham cracker crumbs
1 tablespoon cocoa powder
3 tablespoons nonfat, plain yogurt
2 tablespoons brown sugar
2 tablespoons apple butter
1 ½-quarts slow-churned, no sugar added vanilla ice cream
¼ cup fat-free dark chocolate syrup
1 pound strawberries, washed, dried, stemmed and cut in half
3 cups raspberries, washed and dried
2 tablespoons sugar
1 tablespoon Splenda
2 tablespoons cornstarch
Nutrition Analysis per serving: 220 calories, 19% fat (4.6 g; 2.4 g saturated), 72% carbs (39.6 g), 9% protein (5 g), 5 g fiber, 171 mg sodium