CLComp 4001-4400

Baked Pasta with Butternut Squash and Ricotta
Weight Watchers online recipes

Healthy Units: 5
Servings: 8
Posted by Scarehair (Carrie)
2/27/08
Preparation Time: 25 min

Cooking Time: 60 min
Level of Difficulty: Moderate
This pasta casserole is a hearty yet elegant combination of whole wheat penne, rich
butternut squash, toasted walnuts, ricotta and Parmesan cheese.
My notes: Since I was roasting squash I added another pan of zucchini and red peppers
to roast. I added the extra roasted veggies as I tossed the pasta with the sauce. The
thyme was good, next time I would like to try it with sage. I think adding extra herbs
would be better as well as not skimping on the pepper. This dish got my kids to eat
veggies. I sautéed 8 oz button mushroom in a pan sprayed with PAM and added that to
the extra roasted veg. I also used the new Barilla Whole Grain pasta which is 2 g of fiber
more per serving than whole wheat pasta.
2 sprays cooking spray

20 oz Butternut squash, fresh, peeled and cubed*
1/8 tsp table salt, for cooking pasta
12 oz uncooked whole-wheat pasta, penne
1 1/4 cup fat-free skim milk
2 Tbsp white all-purpose flour
2 tsp minced garlic
1/2 tsp table salt
1/4 tsp black pepper, freshly ground, or to taste
1 Tbsp thyme, fresh, chopped, divided
1/2 cup part-skim ricotta cheese
1/3 cup grated Parmesan cheese, Parmigiano-Reggiano recommended
1/4 cup chopped walnuts, toasted
Preheat oven to 375ºF. Coat a baking sheet with cooking spray. Coat a 2 1/2- to 3-quart
baking dish with cooking spray.
Place squash on prepared baking sheet; roast until tender, about 20 to 30 minutes.
Place in a large bowl and mash.
Meanwhile, bring a large pot of salted water to a boil. After squash has been roasting for
about 10 minutes, cook pasta according to package directions; drain and return to pot.
In a medium saucepan, whisk together milk, flour, garlic, salt and pepper. Bring to a boil
over medium-high heat, whisking frequently; reduce heat to low and simmer, stirring
often, until thickened, about 2 minutes. Remove from heat; stir in mashed squash and 2
1/2 teaspoons of thyme. Add sauce to pasta; toss to mix and coat.
Transfer pasta mixture to prepared baking dish; dot with spoonfuls of ricotta and then
sprinkle with Parmesan and walnuts. Bake until top is lightly browned in a few spots,
161
about 15 to 20 minutes; remove from oven and sprinkle with remaining 1/2 teaspoon of
thyme. Yields about 1 cup per serving.
162
Brussels Sprouts and Carrots with Almonds
Category: Vegetables
Source: "Cooking Light, September 1999
Healthy Units: 1
Servings: 4 (about 3/4 cup)
Posted by CrissyBear (Christine)
February 29, 2008
"If your Brussels sprouts are really big, you may want to cut them into six
wedges."
CrissyBear's Note: This is a colorful, fresh and delicious side dish--the veggies
are not overpowered by butter or brown sugar and the toasted almonds add a
great gourmet touch. I use small baby carrots and cooked together with Brussels
sprouts.
1 tablespoon butter or stick margarine

1 1/2 cups carrot -- julienne-cut
3 cups Brussels sprouts -- (about 3/4 pound) trimmed and quartered
2 tablespoons fresh parsley -- minced
1 tablespoon sliced almonds -- toasted
1 teaspoon brown sugar
1/4 teaspoon salt
1/8 teaspoon black pepper
Melt butter in a large nonstick skillet over medium-high heat. Add the carrot;
sauté‚ 4 minutes. Reduce heat to medium. Add Brussels sprouts; sauté‚ 5
minutes or until crisp-tender. Add parsley and remaining ingredients; cook 30
seconds or until the sugar melts, stirring constantly.
NUTRITION PER SERVING: CALORIES 84(42% from fat); FAT 3.9g (sat
1.9g,mono 1.4g,poly 0.4g); PROTEIN 3g; CHOLESTEROL 8mg; CALCIUM
47mg; SODIUM 208mg; FIBER 4.4g; IRON 1.3mg; CARBOHYDRATE 11.3g
163
Chocolate Cannoli Cake
D (Dessert)
Source: Light & Tasty, Feb/March 2008
Health Units: 4.7
Servings: 15-18
Posted by: CJMartin717 (Cindy)
March 2, 2008
Cindy's Comments: This was very moist and had wonderful flavor. See my changes
below.
Topping:
1 large egg white -- lightly beaten
1 cup part-skim ricotta cheese (I used nonfat ricotta)
1/4 cup sugar
1 tablespoon brewed coffee -- cold
2 teaspoons grated orange peel
1/2 cup miniature chocolate chips
Batter:
1 cup sugar (I used 1/2 cup sugar and 1/2 cup Splenda granulated)
1/2 cup brewed coffee -- cold
1/3 cup canola oil
1/3 cup orange juice
1 large egg
1 large egg white
1 tablespoon cider vinegar
1 tablespoon vanilla extract
1 cup all-purpose flour
1/2 cup whole wheat flour
1/3 cup unsweetened cocoa powder
2 teaspoons baking powder
1/2 teaspoon salt
In a small bowl, combine the first five ingredients. Stir in chocolate chips and set aside.
In a large mixing bowl, combine the sugar through vanilla extract. Beat until well
blended. Combine the flours, cocoa, baking powder and salt. Gradually beat into sugar
mixture until blended.
Spray a 9x13-inch pan with nonstick cooking spray. Pour in cocoa batter. Top with
heaping tablespoons of ricotta mixture. Cut through batter and topping with a knife to
swirl.
Bake at 350 F for 25-30 minutes or until a toothpick inserted near the center comes out
clean. Cool on a wire rack. Refrigerate leftovers.
Original NI for 15 servings: 213 calories, 8 g fat (2 g saturated fat), 1 g fiber, 18 mg cholesterol, 160 mg sodium, 32 g
carbohydrates, 4 g protein
With my changes and cutting into 18 servings: 151 Calories; 6g Fat (34.5% calories from fat); 4g Protein; 22g
Carbohydrate; 1g Dietary Fiber; 13mg Cholesterol; 153mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Fruit;
1 Fat; 1 Other Carbohydrates.
164
Crunchy Raisin Bread French Toast
Breakfast
Source: modified Sun-Maid raisin website recipe
Healthy Units: 4.8
Core: no
Servings: 4
posted by VickieMN (Misssfittt)
3/2/08
Ingredients:
1 cup Kirkland Egg Starts
1/3 cup skim milk
1/2 teaspoon cinnamon
2 cups Nature's Path Organic Flax Plus Multi-bran Cereal -- crushed
8 slices Ezekiel 4:9 Cinnamon Raisin Bread
Instructions: Mix egg substitute, milk, vanilla, and cinnamon in a pie plate. Place
cereal in another pie plate.
Spray griddle with nonstick spray using medium heat.
Dip both sides of each slice of bread in the egg mixture, then the cereal mixture.
Cook 2 to 3 minutes on each side until golden brown turning once. Repeat with
remaining egg and cereal mixtures spraying griddle each time. Serve with your
choice of toppings.
Per Serving (excluding unknown items): 274 Calories; 1g Fat (3.3% calories from
fat); 15g Protein; 54g Carbohydrate; 9g Dietary Fiber; trace Cholesterol; 382mg
Sodium.
165
Denver Frittata Muffins
Breakfast
Source: modified WW recipe
Healthy Units: 1.2
Core: no
Serving Size : 12
posted by: VickieMN (Misssfittt)
3/2/08
Ingredients:
8 ounces Simply Potatoes Shredded Hash Browns
2 large eggs
1 1/2 cups egg substitute
2 ounces ham slice, extra lean
1/4 cup green pepper -- finely chopped
1/4 cup red pepper -- finely chopped
1/2 teaspoon dried onion
1/2 cup reduced fat mexican cheese -- shredded
Instructions: Preheat oven to 350 degrees. Spray inside of muffin cups

thoroughly with olive oil or nonstick spray. Divide shredded hash browns between
12 muffin cups lightly tapping them down into the cup. Bake at 350 degrees for
30 to 40 minutes.
While hash browns bake, finely chop ham and peppers and set aside. In a 4 cup
glass measuring cup, measure egg substitute. Add the eggs, dried onion, salt,
and pepper to taste.
When hash browns are done baking, divide ham and peppers between 12 muffin
cups. Pour egg mixture evenly filling the muffin cups. Sprinkle the cheese evenly
between the 12 muffin cups.
Bake at 350 degrees for 20 to 25 minutes until golden brown.
Run a butter knife along the inside edge of each muffin, loosening it from the
pan. Serve immediately or cool on wire rack and freeze for later use.
fat); 6g Protein; 5g Carbohydrate; 1g Dietary Fiber; 37mg Cholesterol; 181mg
Sodium.
166
Mandarin Pork Chops
M (Meats)
Source: Light & Tasty, Feb/Mar 2008
Healthy Units: 5.5
Serves: 6
March 3, 2008
LT: These tender and juicy chops from Mary Ann Marino of Bardstown, Kentucky
are perfect for a quick and easy weeknight meal. Oranges, cloves and cinnamon
give them a wonderful, unique flavor.
Cindy's Comments: I used a shallot rather than the green onions. I sautéed the
shallot for a minute before adding it to the other sauce ingredients. We only had
a small container of mandarin oranges and there was still plenty of sauce.
INGREDIENTS
1 can (11 ounces) mandarin oranges
1 tablespoon cornstarch
5 green onions, sliced
1/4 cup packed brown sugar
1/4 cup ketchup
1 teaspoon prepared mustard (I used spicy brown mustard)
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
3 whole cloves
6 boneless pork loin chops (4 ounces each)
1 tablespoon butter (I used light butter)
Drain oranges, reserving juice; set oranges aside. In a small bowl, combine
cornstarch and 3 tablespoons reserved juice until smooth; set aside. In another
small bowl, combine the onions, brown sugar, ketchup, vinegar, mustard, salt,
cinnamon, cloves and remaining juice; set aside.
In a large nonstick skillet, brown pork chops in butter on both sides. Add onion
mixture; bring to a boil. Reduce heat; simmer, uncovered, for 8-10 minutes or
until a meat thermometer reads 160°, turning chops once.
Remove pork and keep warm. Discard cloves. Stir cornstarch mixture into pan
juices. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Stir in
oranges. Serve with pork chops.
Nutrition Facts
One serving: 1 pork chop with 3 tablespoons sauce Calories: 255 Fat: 8 g Saturated Fat: 4 g Cholesterol: 60 mg Sodium:
384 mg Carbohydrate: 23 g Fiber: 1 g Protein: 22 g Diabetic Exch: 3 lean meat, 1-1/2 starch.
167
Mjaatvedt's Baked Macaroni & Cheese
Source: Lightened Family Recipe
Healthy Units: 8
Servings 6
Posted by DebMj1
3/3/08
Notes: This is a lightening of my MIL's baked macaroni recipe. She used a pound
of regular cheddar, whole milk and lots of butter. I've tried for years to
successfully lighten it, but never had quantities just right. This is as close as I've
ever come. We all agreed it was terrific.
12 ounces Ronzoni Smart Taste Elbow Macaroni

1/2 teaspoon salt
10 ounces Kraft 2% Cheddar Cheese, shredded
2 Tablespoons grated Parmesan cheese
1 cup skim milk
2 Tablespoons flour
1/2 teaspoon fresh ground black pepper
1 ounce fresh bread crumbs
1/2 Tablespoon butter, melted
Preheat oven to 350 F. Cook pasta according to package directions, adding 1/2
tsp. salt to cooking water. Drain. While pasta is cooking, combine skim milk, flour,
and black pepper with a whisk.
In a 2-quart serving dish coated with cooking spray, layer 1/2 the macaroni,
topped with half the shredded cheddar cheese and 1 Tbsp. of Parmesan. Repeat
layers. Pour milk mixture over top. Bake, covered with foil, at 350 F. for 20
minutes.
Meanwhile, combine fresh bread crumbs with melted butter. At the 20 minute
mark of baking, remove the foil and top the macaroni and cheese with the bread
crumb mixture. Bake an extra 10-15 minutes or until bread crumbs are nicely
browned.
Nutritional Information: 387 calories, 13 gms. fat (7 gms. saturated) and 6 gms.
fiber.
168
Layered Polenta
Category: M--Meats
Source: Hallmark Magazine (Nov 2007?)
Healthy Units: 6.9
Servings: 6
March 3, 2008
Crissy's Note: I lightened this up quite a bit. It originally called for lots more olive
oil, cheese and high fat Italian sausage. The modified version is Dee-lish!! That
said, next time I'll use 3/4 pound extra lean ground beef and 1/4 pound sausage
which will make it more pt-friendly (298 Calories; 11g Fat; 3g Dietary Fiber).
1 18 ounce package prepared polenta

1/2 cup grated Parmesan cheese, divided
2 teaspoons olive oil
4 cloves garlic, minced
6 Roma tomatoes, chopped
1 tablespoon basil (I used fresh)
1 tablespoon oregano
1 pinch sugar
4 tablespoons no salt added tomato paste
1 pound low-fat turkey Italian sausage link, casings removed
4 ounces part skim milk mozzarella cheese, shredded
In a medium bowl, crumble the polenta. Mix in 1/4 cup of the Parmesan cheese.
Press into a 9-inch square baking dish.
Preheat oven to 375F
In a large skillet, heat olive oil over medium-high heat. Add the garlic and cook,
stirring, until just turning golden, 3-5 minutes. Add the tomatoes, basil, oregano
and sugar. Simmer 15 minutes, stirring often. Add the tomato paste and cook 3
minutes.
Meanwhile, heat a large skillet coated with olive oil cooking spray and cook the
sausage over medium-high heat for 5-7 minutes.
Top polenta with sausage, sauce, remaining 1/4 cup of Parmesan cheese and
mozzarella. Bake for 30-35 minutes or until hot and bubbling. Let stand for 10
minutes.
Per Serving: 317 Calories; 14g Fat (40.4% calories from fat); 25g Protein; 23g
Carbohydrate; 3g Dietary Fiber; 80mg Cholesterol; 962mg Sodium. Exchanges:
1 Grain(Starch); 3 Lean Meat; 1 1/2 Vegetable; 1 Fat; 0 Other Carbohydrates.
169
Banana Ricotta Cream with Fresh Fruits
Category: Desserts
Source: Simple & Healthy Cooking by Jacques Pepin
Healthy Units: 3.5
Serves: 6
March 3, 2008
Crissy's Note: This is a nice light dessert after a filling Italian meal (the Layered
Polenta). I only used strawberries this time but I've had the combination of fruit
many times. I'm sure you could use the banana ricotta cream with anything. I've
been known to spread leftovers on morning toast. Not sure what took me so long
to get this into the comp.
1 pound very ripe bananas, mashed (about 3)

15 ounces part-skim ricotta cheese
1 Tbsp honey
1 Tbsp lemon juice
1 pint (about 12) ripe strawberries, washed, hulled and quartered lengthwise
1 pound honeydew melon, halved, seeded and cut into 12 thin wedges
Cut the bananas into chunks and place them in the bowl of a food processor with
the ricotta cheese. Process about 10 seconds. Add the honey and lemon juice;
process again, just until blended. Transfer mixture to a bowl.
At serving time, spoon 1/2 cup of the ricotta mixture onto each plate and top each
serving with the equivalent of 2 strawberries. Surround each dessert with 2
wedges of the melon.
Carbohydrate; 3g Dietary Fiber; 22mg Cholesterol; 93mg Sodium. Exchanges: 1
Lean Meat; 1 Fruit; 1/2 Fat; 0 Other Carbohydrates.
170
Baked Oatmeal with Banana & Peanut Butter
B (breakfast)
Source: Cindy's kitchen (adapted from WWRRB)
Healthy Units: 5.3 for 3 servings & 3.8 for 4 servings
Servings: 3-4
March 3, 2008
Cindy's Notes: You can use all-oats in this; but, I really liked the texture when I
replaced part of the oats with a multi-grain cereal. We liked it with chunky peanut
butter too. I prefer this version cold. Half a serving makes a great snack too.
2/3 cup old-fashioned rolled oats

1/3 cup Hodgson Mill Multi Grain Hot Cereal
3/4 teaspoon baking powder
1/4 teaspoon salt
1/2 cup skim milk
1/3 cup Egg Beaters® 99% egg substitute
1 medium bananas -- mashed
1/8 cup sugar
1/2 teaspoon vanilla extract
2 tablespoons Skippy Reduced Fat Peanut Butter
Combine wet ingredients and add dry ingredients. Bake in a sprayed loaf pan at
350 F for 25-30 minutes. If you double the recipe for 6-8 servings, use an 11x7-
inch pan and bake at 350F for 30-40 minutes. Serve warm or cold.
Per Serving (based on 4 servings): 209 Calories; 5g Fat (20.1% calories from
Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Fruit; 0 Non-Fat Milk; 0
Fat; 1/2 Other Carbohydrates.
Per serving (based on 3 servings) 279 Calories; 6g Fat (20.1% calories from fat);
11g Protein; 46g Carbohydrate; 6g Dietary Fiber; 1mg Cholesterol; 416mg
Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Fruit; 0 Non-Fat Milk; 0
171
Bierocks
Source: Cooking Light, January 2004
Healthy Units: 5.2
Servings: 12
Posted by Betty (BMS2003)
CL Notes: These savory meat, onion, and cabbage "pies" are also known as
runzas. Enclosed in sweetened yeast dough, the portable snacks are great for
school lunches, picnics, and long car trips. Serve with mustard.
My notes: DH likes to have these with a bowl of tomato soup.
FILLING:
1/4 cup chopped onion
1/2 pound ground turkey
Cooking spray
2 cups finely shredded cabbage
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
DOUGH:
1/4 cup sugar
1 package dry yeast (about 2 1/4 teaspoons)
1/2 cup warm water (100° to 110°)
1/2 cup 1% low-fat milk
1/4 cup vegetable oil
3/4 teaspoon salt
2 large eggs, lightly beaten
4 cups bread flour, divided
To prepare filling, cook the onion and turkey in a large nonstick skillet coated with
cooking spray over medium-high heat until turkey is browned, stirring to crumble.
Add cabbage; cook until cabbage wilts, stirring constantly. Stir in pepper and 1/4
teaspoon salt. Cover and chill.
To prepare dough, dissolve sugar and yeast in warm water in a large bowl; let
stand 5 minutes. Stir in milk, oil, 3/4 teaspoon salt, and eggs. Lightly spoon flour
into dry measuring cups; level with a knife. Add 3 1/2 cups flour to yeast mixture,
and stir to form a soft dough. Turn dough out onto a lightly floured surface.
Knead until smooth and elastic (about 8 minutes); add enough of the remaining
flour, 1 tablespoon 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, 1 hour or until doubled in size.
(Gently press two fingers into dough. If indentation remains, dough has risen
172
enough.) Punch dough down; cover and let rest 5 minutes.
Divide dough in half. Roll each half into a 10 1/2 x 7-inch rectangle on a lightly
floured surface. Cut each rectangle into 6 (3 1/2-inch) squares. Working with 1
portion at a time (cover remaining dough to keep from drying), spoon about 1/4
cup filling into center of each portion, and bring 2 opposite corners to center,
pinching points to seal. Bring remaining 2 corners to center, pinching points to
seal. Pinch 4 edges together to seal. Place the bierocks, seam sides down, on a
large baking sheet covered with parchment paper. Cover and let rise for 20
minutes.
Preheat oven to 375°.
Uncover bierocks. Bake at 375° for 15 minutes or until bierocks are browned on
the bottom and sound hollow when tapped. Remove bierocks from pan, and cool
on wire racks.
Note: To freeze, cool completely, and wrap individually in foil. Place wrapped
bierocks in a heavy-duty zip-top plastic bag; freeze for up to 3 months. To reheat,
thaw in the refrigerator. Place foil-wrapped bierocks in a preheated 350° oven for
15 minutes.
Yield
12 servings (serving size: 1 bierock)
Nutritional Information
CALORIES 244(27% from fat); FAT 7.4g (sat 1.6g,mono 2.1g,poly 3.3g);
PROTEIN 10.8g; CHOLESTEROL 52mg; CALCIUM 29mg; SODIUM 237mg;
FIBER 1.6g; IRON 2.6mg; CARBOHYDRATE 35.6g
173
Scrambled Eggs with Poblano Chiles and Queso Fresco
Category: Eggs
Source: Adapted from Bon Appetit, July 2004
Healthy Units: 3.7
Servings: 4
Posted by: ClassAct75 (Eileen)
March 3, 2008
BA Notes: Serve for breakfast with hot buttered tortillas. A poblano is a fresh dark
green chile, often called a pasilla, and is available in the produce section of most
supermarkets.
Eileen’s Notes: I cut the amount of butter in half as well as subbed light butter
and Eggbeaters for the eggs. I used Chipotle chile powder in the sauce and
pureed it with my immersion blender. This meal has great flavors and the sauce
is delicious. Next time I’ll cut the butter in half again and add a link of crumbled
cooked chorizo with the Eggbeaters and queso fresco.
3 tablespoons light butter, divided

1 cup chopped onion
2 garlic cloves, chopped
1/2 teaspoon dried oregano
1 14 1/2-ounce can petite diced tomatoes in juice
1/4 teaspoon chili powder
2 large poblano chiles, seeded, diced

1/2 cup chopped green onions
1/2 cup chopped fresh cilantro, divided
2 cups Eggbeaters
1 cup crumbled queso fresco or feta cheese (about 4 ounces)
Melt 1 tablespoon butter in large saucepan over medium heat. Add onion, garlic,
and oregano and sauté until onion is soft, about 3 minutes. Add tomatoes with
juice and chili powder. Cover and simmer 5 minutes to blend flavors. Transfer
sauce to blender; puree until smooth. Season with salt and pepper. Return sauce
to pan and keep warm.
Melt remaining 2 tablespoons butter in large skillet over medium heat. Add chiles;
sauté until tender, about 6 minutes. Add green onions and 1/4 cup cilantro. Add
Eggbeaters and cheese. Cook until eggs are softly set, stirring occasionally,
about 4 minutes. Divide eggs among 4 plates. Spoon sauce over; sprinkle with
remaining 1/4 cup cilantro.
CALORIES 185; FAT 7g; PROTEIN 16g; CHOLESTEROL 24mg; SODIUM 276
mg; FIBER 3g;
174
Raspberry-Mango Crisp
Category: Desserts
Source: Cooking Light, January 2005
Healthy Units: 5.3
Servings: 8
March 5, 2008
CL Notes: Hearty, traditional fruit crisp gets a touch of island flair, now that
mangoes and Susan Laramee's preferred fruit, raspberries, can be found year-
round. This juicy and colorful dessert will brighten a winter day.
Eileen’s Notes: I’m not much of a dessert eater but loved this crisp. There was a
wonderful blend of flavors and the only thing I might change would be adding a
little more topping.
FILLING:
4 cups raspberries
3 cups chopped peeled mango (about 3)
1/3 cup packed light brown sugar
1 tablespoon all-purpose flour
1/4 teaspoon ground ginger
1/8 teaspoon ground cardamom
Cooking spray
TOPPING:
1/2 cup all-purpose flour
3/4 cup regular oats
1/2 cup packed light brown sugar
1/4 cup chilled butter, cut into small pieces
To prepare filling, combine the first 7 ingredients. Spoon into an 11 x 7-inch

baking dish coated with cooking spray.
To prepare topping, lightly spoon 1/2 cup flour into a dry measuring cup; level
with a knife. Combine 1/2 cup flour, oats, 1/2 cup sugar, and cinnamon in a
medium bowl. Add butter to oat mixture; cut in butter with a pastry blender or 2
knives until mixture resembles coarse meal. Sprinkle topping evenly over filling.
Bake at 400° for 25 minutes or until bubbly and lightly browned.
CALORIES 279 (22% from fat); FAT 6.9g (sat 3.8g,mono 1.7g,poly 0.8g);
175
Southwest Shrimp
Category: Fish
Source: Dallas Morning News, some time in the distant past
Healthy Units: 5
Servings: 4
Posted by: NanaTexas (Sandy)
This is a family favorite. I serve with brown rice, a fruit salad, and whatever green
veggie is available. It paired well with Brussels sprouts.
Basting Sauce:
¾ cup of ketchup
2/3 cup of picante sauce
3 Tablespoons of firmly packed brown sugar
1 teaspoon of lemon juice
Shrimp: 1 pound
Rinse, drain, and peel the shrimp. Thread on skewers.
Mix the basting sauce, reserving a portion to serve with the shrimp. Brush the
sauce on both sides of the shrimp.
Grill shrimp 5-8 minutes or until done, basting occasionally with the sauce.
Heat and serve the remaining sauce with the shrimp and rice.
242 cal per serving

2 grams fat
176
Chicken Curry (Slow Cooker)
Category: Poultry
Source: Not Your Mother's Slow Cooker
Healthy Units: 5.2
CORE: Yes
Serves: 6
March 6, 2008
If you like your curry creamy, add 1 cup low-fat yogurt with the peas during the last half
hour of cooking. Serve with basmati rice.
Crissy's Note: I use 2 lb of thighs/1 lb breast halves and the NI is based on that. I also
used dry mustard powder and peas. DBF would prefer more heat but it was just right for
me. (With nonfat plain yogurt the NI becomes 282 Calories; 7g Fat; 3g Dietary Fiber.)
3 lbs mixed boneless, skinless chicken thighs and breast halves

1 Tbsp olive oil
3 medium onions, chopped
2 cloves garlic, pressed (or 2 jalapeno chiles, seeded & chopped)
1-1/2 tsp ground coriander
1 tsp turmeric
1 tsp ground cumin
1 Tbsp chopped fresh ginger
2 tsp paprika
1/2 tsp red pepper flakes
1/2 tsp brown mustard seeds
1 can (28 oz) crushed tomatoes
juice of 1/2 lemon
1 head cauliflower, broken into small florets
1 cup frozen peas, thawed (or 2-3 cups baby spinach)
salt to taste
Cut chicken into pieces. Coat the slow cooker with nonstick cooking spray. Heat the oil
in a large skillet over medium-high heat and brown the chicken on all sides; transfer to a
plate. Add the onions to the pan and cook, stirring a few times, until softened, about 5
minutes. Add the garlic or chiles, coriander, turmeric, cumin, ginger, paprika, red pepper
and mustard seeds and cook gently for 2 minutes, stirring constantly. Add the tomatoes
and lemon juice and mix well. Puree half of the mixture in a blender.
In layers add 1/3 of the chicken and 1/4 of the sauce, and sprinkle with 1/3 of the
cauliflower. Repeat the layers twice more, and finish with the remainder of the sauce.
Cover and cook on HIGH for 1 hour. Turn the cooker to LOW and cook for 4 to 4-1/2
hours.
During the last 30 minutes, toss in some peas or baby spinach, season with salt, cover
and cook until tender. Too cook a bit faster, switch to HIGH heat.
261 Calories; 7g Fat (25.0% calories from fat); 37g Protein; 11g Carbohydrate; 3g
Dietary Fiber; 115mg Cholesterol; 172mg Sodium
177
Leek and Asparagus Frittata
Category: Eggs or Vegetarian
Adapted from Bon Appetit, February, 2008
Healthy Units: 5.9
Servings: 4
Posted by DebMj1
03/07/08
My Notes: I made some changes to make this much more WW-friendly and it
was just a fantastic frittata. If you're not a fan of shiitakes or you don't want to
spend the extra money on them, I'm not sure they're necessary, except for
texture. I'll probably omit them next time.
1 tablespoons (1/4 stick) butter

1 cup chopped leeks (white and pale green parts only)
1 12-ounce bunch thin asparagus, trimmed, cut on diagonal into 1-inch pieces
(about 2 1/2 cups)
1 cup sliced stemmed shiitake mushrooms
2 cups egg substitute
1 cup diced Fontina cheese, divided
3/8 teaspoon salt
1/2 teaspoon ground black pepper
1/4 cup grated Parmesan cheese
Preheat broiler. Melt butter in heavy broilerproof 10-inch-diameter nonstick skillet

over medium heat. Add leeks and sauté 4 minutes. Add asparagus and shiitake
mushrooms, sprinkle lightly with salt, and sauté until tender, about 6 minutes.
Whisk egg substitute, 3/4 cup Fontina cheese, 3/8 teaspoon salt, and 1/2
teaspoon pepper in medium bowl. Add egg mixture to skillet; fold gently to
combine. Cook until almost set, about 5 minutes. Sprinkle remaining 1/4 cup
Fontina cheese and Parmesan cheese over. Broil until frittata is puffed and
cheese begins to turn golden, about 3 minutes. (This took more like 5-7 minutes
for me.) Cut into wedges and serve.
Nutritional Information: 274 calories, 13 gms. fat (8 gms. saturated), 3 gms. fiber.
178
Earl Grey Custards
D (Dessert)
Source: BHG Diabetic Living, Spring 2008
Healthy Units: 1.8
Serves: 6
March 9, 2008
Cindy's Comments: I cut this in half for 3 servings. The flavor was mild and I may
use an extra tea bag next time. Try this with your favorite tea - the flavor
possibilities are endless.
2 1/4 cups fat-free (skim) milk

2 Earl Grey tea bags (I would recommend 3)
3/4 cup Egg Beaters OR 3 eggs, lightly beaten
1/3 cup sugar
Preheat oven to 325 F. Lightly coat six 6-ounce custard cups with nonstick
cooking spray. Place cups in a rectangular baking dish; set aside. Heat a pot of
water.
In a heavy medium saucepan, heat milk over medium-low heat just until milk
begins to bubble around the edge. Remove from heat; add tea bags. Cover, let
steep for 4 minutes. Remove tea bags from milk, pressing out liquid. Discard tea
bags.
In a large bowl, combine Egg Beaters and sugar. Beat with a wire whisk just until
combined. Slowly whisk the milk mixture into the egg mixture.
Divide among the prepared custard cups. Pour enough boiling water into the
baking dish to reach halfway up the sides of the custard cups.
Bake 35-45 minutes or until centers are nearly set. Remove dishes from water.
Cool on a wire rack for 1 hour. Cover and chill at least 1 hour or up to 24 hours.
If desired, unmold custards by loosening edges with a thin metal spatula, invert
dessert plate over each dish and turn plate and dish over together. Remove
dishes. If desired, garnish with spearmint sprigs or edible flowers.
NI: 89 calories, 0 g fat, 2 mg cholesterol, 96 mg sodium, 16 g carbs, 0 g fiber, 6

g protein.
179
Sole with Bananas and Macadamia Nuts
FS (Fish/Seafood)
Source: The 5:30 Challenge cookbook (adapted)
Healthy Units: 7
Servings: 4
March 9, 2008
Cindy's Comments: We used tilapia. I omitted 1/4 cup of butter from this dish and
we still thought it was very flavorful. I added a dash of Old Bay seasoning to the
flour along with some pepper and skipped the salt.

24 ounces sole fillets -- or tilapia
2 tablespoons light butter
2 medium bananas -- cut into 1/2-inch slices
1/4 cup macadamia nuts -- chopped
Place the flour on a plate and season with salt and pepper. Lightly dredge the
fillets in flour.
Spray a large skillet with nonstick cooking spray and heat over medium heat.
Sauté the fish for 5-6 minutes or until cooked through, turning once. Transfer to a
platter and keep warm.
In the same skillet, melt 2 tablespoons butter and sauté bananas and macadamia
nuts for 1 minute, stirring constantly. Top fillets with banana mixture.
1/2 Grain(Starch); 4 1/2 Lean Meat; 1 Fruit; 1 1/2 Fat.
Serving Ideas : Serve with coconut rice and roasted green beans.
Garnish with chopped fresh parsley and a wedge of lemon or lime if desired.
NOTES: Original recipe called for 1/3 cup flour, sautéing fish in 1/4 cup butter
and used 1/2 cup macadamia nuts (380 calories, 31 g fat, 3 g fiber per serving).
180
Haddock with Bacon and Onions
Category: Seafood
Source: Adapted from Rachael Ray
Healthy Units: 5.9
Servings: 4
March 11, 2008
Quick and Easy
Eileen’s Notes: I used cod instead of haddock and lightened this recipe was still
delicious. I subbed cooking spray for EVOO and light butter for butter; reduced
the amount of bacon and used center cut Oscar Mayer bacon; cut the bread
crumbs in half; and doubled the plum tomatoes. This could become one of my
favorite meals for a work night - so fast to prepare and easy to scale to a single
serving.
4 6-ounce haddock filets

2 tablespoons lemon juice
¼ teaspoon salt
Cooking Spray
1 tablespoon softened light butter
4 slices OM center cut bacon, chopped
8 cippolini onions (a medium sweet onion can be subbed),
1 large clove garlic, finely chopped
½ cup Italian bread crumbs
1/4 cup flat-leaf parsley, a couple of handfuls, chopped
2 tablespoons capers, drained and chopped
4 plum tomatoes, seeded and chopped
Preheat the oven to 400 degrees F.
Rinse fish and pat dry. Sprinkle fish with lemon juice and salt. Coat an baking
dish with cooking spray and the softened butter and set the fish portions in dish.
Heat a small skillet over medium high heat, spray with cooking spray, and add
the bacon. Render the fat in the bacon 3 minutes then add onions and garlic.
Sweeten and soften onions and garlic 5 minutes and remove pan from heat. Add
bread crumbs, parsley, and capers to the pan and turn them to coat them in
drippings to combine.
Top fish with the bread crumb mixture, spray with cooking spray, and bake 15
minutes. Transfer fish to dinner plates and top with chopped tomato.
CALORIES 295; FAT 5g; PROTEIN 39g; CHOLESTEROL 110mg; SODIUM

880mg; FIBER 2g; CARBOHYDRATE 22g
181
Chicken, Leeks, and Plum Tomatoes with Linguine
Category: Pasta
CL 1999 Annual
Healthy Units: 8.2
Servings: 5 (see notes)
Posted by DebMj1
3/13/08
My Notes: My nutritionals were way off using MC compared to what CL's

numbers looked like. I made half the recipe, increased the amount of pasta to 8
ounces for half the recipe, and used Ronzoni Smart Taste pasta with extra fiber
and turned it into 3 servings. My nutritionals came out to 436 calories, 5 gms. fat
and 10 gms. fiber.
4 (4-ounce) skinned, boned chicken breast halves

1/4 teaspoon salt
1/8 teaspoon pepper
Cooking spray
1 cup low-salt chicken broth
1/4 cup dry vermouth (I subbed dry white wine)
3 cups thinly sliced leek (about 3 large)
4 garlic cloves, minced
2 (14 1/2-ounce) cans plum tomatoes, undrained and chopped (I used undrained
petite cut canned tomatoes)
5 cups hot cooked linguine (about 12 ounces uncooked pasta)
1/2 cup (2 ounces) finely shredded fresh Parmesan cheese
1/3 cup chopped fresh basil
Sprinkle chicken with salt and pepper.

Place a large nonstick skillet coated with cooking spray over medium-high heat.
Add chicken; cook 5 minutes on each side or until done. Remove from skillet;
cool and cut into thin slices. Set aside.
Add broth and vermouth to skillet, scraping pan to loosen browned bits. Add leek
and garlic; sauté 10 minutes over medium-high heat or until tender. Stir in
chicken and tomatoes; reduce heat, and simmer 5 minutes.
Combine tomato mixture, linguine, and cheese in a large bowl, and toss well.
Spoon into bowls; sprinkle with basil.
Yield : 5 servings (serving size: 1 1/2 cups)
CALORIES 427(13% from fat); FAT 6g (sat 2.5g,mono 1.4g,poly 1.1g);

PROTEIN 35g; CHOLESTEROL 61mg; CALCIUM 246mg; SODIUM 663mg;
FIBER 4.2g; IRON 5mg; CARBOHYDRATE 57.6g
182
Balsamic & Parmesan Roasted Cauliflower
Category: Vegetable
Source: Eating Well
Healthy Units: 3.0
Servings: 4 servings, about 1 cup each
Posted by Fancy.Nancy
(I found it on the RRB)
Date 3/14/08
QUICK & EASY
EW Note: Roast cauliflower for a sweet & nutty result. Slicing the cauliflower
provides a good flat surface that browns wherever it comes into contact with the
roasting pan.
Ingredients
8 cups 1-inch thick slices cauliflower florets (about 1 large head)
2 tbsp. extra-virgin olive oil
1 tsp. dried marjoram
¼ tsp salt
Freshly ground pepper to taste
2 tbsp. balsamic vinegar
½ cup finely shredded Parmesan cheese
Instructions
Preheat oven to 450 F.

Toss cauliflower, oil, marjoram, salt & pepper. Roast on a large rimmed baking
sheet until starting to soften and brown on the bottom, 15 to 20 minutes. Toss the
cauliflower with vinegar and sprinkle with cheese. Return to the oven and roast
until the cheese is melted and any moisture has evaporated, 5 to 10 minutes
more.
NI: Per serving: 149 calories; 10 g fat (3 g sat, 6 g mono); 4 g fiber; 7 mg

cholesterol: 10 g carbohydrate; 7 g protein; 364 mg sodium; 490 mg potassium.
183
Shrimp Chalupa with Mango Salsa
Category: Fish/Seafood (FS)
Source: Cooking Light March, 2007
Healthy Units: 4.3
Core: No
Servings: 4
Posted by: ejwyatt (Emily)
Date: March 15, 2008
CL Notes: This is our version of a Mexican dish in which tortilla dough is shaped
like a boat and fried until crisp; in fact, chalupa means "boat" in Spanish. Regular
chili powder is a blend that tastes mostly of cumin. Chipotle chile powder is pure
ground dried chiles, and it packs a hot punch. For more heat use all chipotle
powder, or tame the spice by substituting all chili powder.
Em’s Notes: This was really easy to cut to a single serving. It was very quick and
easy.
1 cup chopped peeled mango
3 tablespoons prechopped red onion
2 tablespoons chopped fresh cilantro
1 tablespoon fresh lime juice
3/4 teaspoon salt, divided
1/4 teaspoon chipotle chile powder
32 large peeled, deveined shrimp (about 1 1/4 pounds)
1 1/2 tablespoons olive oil, divided
8 (6-inch) corn tortillas
Combine the first 4 ingredients in a bowl, and stir in 1/4 teaspoon salt. Set aside.
Combine remaining 1/2 teaspoon salt, chili powder, chipotle powder, and shrimp
in a large bowl. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-
high heat. Add shrimp to pan; cook 2 minutes on each side or until shrimp are
done. Remove shrimp from pan; keep warm.
Wipe pan clean with a paper towel. Return pan to heat; add 1 teaspoon oil to
pan. Place 3 tortillas in pan; cook 30 seconds on each side or until tortillas puff
slightly. Repeat procedure with remaining oil and tortillas.
Place 2 tortillas on each of 4 plates, and arrange 4 shrimp on each tortilla. Top
shrimp with about 2 tablespoons mango mixture, and serve immediately.
Yield: 4 servings (serving size: 2 chalupas)
CALORIES 215 (30% from fat); FAT 7.2g (sat 0.9g,mono 3.9g,poly 1.4g); PROTEIN 13.7g;
CHOLESTEROL 85mg; CALCIUM 56mg; SODIUM 542mg; FIBER 2.9g; IRON 1.5mg;
CARBOHYDRATE 26.6g
184
Basil-Lime Fruit Salad
Category: Fruit
Source: Cooking Light March 08
Healthy Units: 1.4
Core: No
Servings: 12 (3/4 cup)
Posted by: BarbO’D
Date: 3/16/08
Ingredients
1/2 cup sugar
1/2 cup water
1/2 cup packed basil leaves
1 tablespoon grated lime rind
4 cups cubed pineapple (about 1 medium)
3 cups quartered strawberries (about 1 pound)
2 cups cubed peeled mango (about 2 large)
4 kiwifruit, peeled, halved lengthwise, and sliced (about 1 1/2 cups)
Preparation
1. Combine sugar and 1/2 cup water in a saucepan; bring to a boil. Cook 1
minute or until sugar dissolves. Remove from heat; stir in basil and rind. Cool.
Strain sugar mixture through a fine mesh sieve into a bowl; discard solids.
2. Combine pineapple and remaining ingredients in a large bowl. Drizzle with
sugar mixture; toss gently.
NI: CALORIES 92(3% from fat); FAT 0.3g (sat 0.0g,mono 0.1g,poly 0.1g);
PROTEIN 0.8g; CHOLESTEROL 0.0mg; CALCIUM 20mg; SODIUM 2mg; FIBER
2.2g; IRON 0.4mg; CARBOHYDRATE 23.8g
185
Rich Mocha Cake
Dessert
Source: Taste of Home Healthy Cooking A/M 08
Healthy Units: 5.4
Core: no
12 Servings
Posted by: VickieMN (Misssfittt)
3/16/08
My comments: this is an easy rich dessert that would be perfect for company or that
special occasion. I used dark baking cocoa, decreased the sugar, and subbed the
Bailey's instead of sweetened condensed milk for the frosting. The recipe called for
Kaluha but I used Bailey's Irish Cream and you could definitely taste it. For a milder
flavor, I would omit brushing the Bailey's on the cake after it was cooling or sub skim milk
in the frosting.
Ingredients:
3 tablespoons instant coffee granules
2 tablespoons boiling water
1 large egg
1 cup egg substitute
1/2 cup Bailey's Irish Cream
3/4 cup buttermilk
3 tablespoons canola oil
1 1/2 cups King Arthur White Whole Wheat Flour
1/3 cup sugar
2/3 cup cocoa powder
1 teaspoon baking powder
1 teaspoon baking soda
2 tablespoons Bailey's Irish Cream
2 ounces semisweet chocolate squares -- chopped
1/2 cup confectioner's sugar
1 1/2 tablespoons Bailey's Irish Cream
Directions:
In a small bowl, dissolve coffee granules in boiling water. In a large mixing bowl, beat the
egg, egg substitute, buttermilk, 1/2 cup Bailey's, oil, vanilla, and coffee mixture until well
blended. Combine the dry ingredients; gradually beat into egg mixture until blended.
Coat a bundt pan with cooking spray and sprinkle with flour. Add batter. Bake at 325
degrees for 45 minutes or until a toothpick inserted near the center comes out clean.
Cool for 10 minutes before removing from pan to wire rack. Cool 15 minutes longer;
brush with 2 tablespoons of Baileys. Cool completely.
In a 2 cup glass measuring cup, melt chocolate. Stir in powdered sugar. Add Baileys a
little at a time until spreading consistently is achieved. Spread over top of cake.
Per Serving (excluding unknown items): 266 Calories; 9g Fat (29.6% calories from fat); 7g Protein; 39g Carbohydrate; 3g
Dietary Fiber; 16mg Cholesterol; 224mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Non-Fat Milk; 1 Fat; 1 1/2
Other Carbohydrates.
186
Baked Banana, Strawberry, Cranberry Oatmeal
Breakfast
Adapted from RR board
Healthy Units: 5
Core: no.
Servings: 5
3/16/08
Ingredients:
2 cups rolled oats
1/4 cups brown sugar, packed
1 1/2 teaspoons baking powder
1 teaspoon cinnamon
1 cup skim milk
2/3 cup egg substitute
2 large bananas -- ripe and mashed
1 cup strawberries, sliced
1/4 cup dried cranberries
Directions:
Measure dry ingredients in a medium bowl and stir using a whisk. Mix wet
ingredients in a large bowl. Add the dry ingredients into the wet ingredients
stirring only until blended.
Pour into a sprayed 8 x 8 pan and bake at 350 degrees for 50 to 55 minutes.
Sodium.
187
Raspberry Almond Baked Oatmeal
Breakfast
Adapted from RR board
Healthy Units: 5.2
Servings: 5.
3/16/08
Ingredients:
2 cups rolled oats
1/4 cup brown sugar, packed
1 cup skim milk
1/2 cup unsweetened applesauce
1 cup raspberries, fresh or frozen
1 teaspoon almond extract
2 tablespoons slivered almonds -- toasted
Directions:
Measure dry ingredients into medium bowl and stir with a whisk. Measure wet
ingredients into large bowl and blend well. Mix dry ingredients in with wet
ingredients stirring only to combine. Pour into sprayed 8 x 8 pan. Bake at 350
degrees for 50 to 55 minutes.
Per Serving (excluding unknown items): 284 Calories; 4g Fat (12.8% calories
from fat); 11g Protein; 52g Carbohydrate; 6g Dietary Fiber; 1mg Cholesterol;
240mg Sodium.
188
Eggs Portugal
Category: Breakfast
Source: Jackie Olden
Healthy Units: 3.1
Core: No
Servings: 12
Posted by: Cockermom13
Date: 3/16/08
8 slices reduced-calorie white bread -- crusts removed

3/4 pound cheddar cheese, lowfat -- grated
4 large eggs -- beaten
2 cup skim milk
3/4 Tablespoon prepared mustard
5 1/4 ounces canned mushrooms
1 package Jimmy Dean 50% less fat sausage -- 5 ounce sausage (roll) browned
& broken up
3 cups skim milk
1 can campbell's 98% Fat Free Cream of Mushroom soup
1/4 cup Vermouth
Dry out the bread before using. Spray a 9 X 13 pan with oil. Brown the sausage,
let cool slightly (so it won't cook the eggs when added.) Break bread into pieces
and lay in bottom of Pam "greased" 9 X 13 pan. Layer cheese over bread.
Layer sausage over cheese and bread.
Beat eggs until frothy. Mix eggs, milk and mustard. Pour mixture over bread.
Leave covered in refrigerator overnight.
Next morning preheat oven to 350 degrees. Mix soup, Vermouth and
mushrooms. Pour evenly over the pan. Cover pan with foil and bake for 45
minutes. Remove cover and bake additional 10 minutes or until a knife inserted
comes out clean.
435mg Sodium. Exchanges: 1/2 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0
Non-Fat Milk; 0 Fat; 0 Other Carbohydrates.
189
Chicken with Mango Barbeque Sauce
Source: The Food That You Crave
Healthy Units: 5.0
Serves: 4
Posted by: KateWD(Kate)
March 17, 2008
The barbeque sauce was delicious, a nice blend of sweet and spicy and there
was plenty of it. I cooked the chicken on the grill rather than broiling it.
2 tablespoons olive oil

1 onion, diced (about 1 cup)
1 red pepper, diced (about 1 cup)
3 cloves garlic, coarsely chopped
1 teaspoon salt
Freshly ground black pepper
1/2 teaspoon ground allspice
1/3 cup red wine vinegar
3 tablespoons molasses
2 tablespoons Worcestershire sauce
2 tablespoons lime juice
1/4 cup low-sodium tomato sauce
1 mango, diced (about 1 1/2 cups)
2 to 3 jalapenos, minced
2 boneless, skinless chicken breasts (about 3/4 pound each)
Heat the oil in a medium-sized skillet over medium-high. Add the onions and
cook until translucent, about 2 minutes. Add the red peppers, garlic, salt and
pepper, and allspice and cook for 2 minutes more. Stir in the vinegar, molasses,
Worcestershire sauce, lime juice and tomato sauce and cook for 1 minute more.
Transfer the mixture into a bender and add the mango and jalapeno. Blend until
smooth.
Put 1 cup of the barbeque sauce into a sealable plastic bag with the chicken and
marinate for 1 hour.
Preheat the broiler. Put the chicken on a broiler pan and discard the marinade.
Broil the chicken on high for about 12 minutes, turning once. Let the meat rest for
10 minutes before slicing. Spoon about 1/2 cup of barbeque sauce over the meat
slices and serve.
Nutrition Information (per serving): Calories 250, Carbohydrates 31 g, Total Fat 8

g, Saturated Fat 1 g, Protein 15 g, Fiber 3 g, Sodium 720 mg
190
Mango Chicken Stir Fry
Category - Poultry
Source: Steven Raichlen's Big Flavor Cookbook
Healthy Units: 5.0
Core: Yes+1
Servings: 4
March 17, 2008
Crissy's Note: Green beans can be used instead of asparagus; chicken breast
halves instead of chicken thighs. With breast meat -- 259 Calories; 5g Fat; 2g
Dietary Fiber.
1 1/4 pound boneless skinless chicken thighs

1 large mango
1/4 pound asparagus
3 Tbsp low-sodium soy sauce
2 Tbsp orange juice
1 Tbsp honey
1 tsp cornstarch
1 Tbsp canola oil
2 garlic cloves -- minced
1 Tbsp ginger root -- minced
2 medium scallion -- minced (separate white part from green)
1/2 cup minced cilantro
Slice chicken as thinly as possible. Peel mango and cut flesh off the seed. Cut
into 1/2 inch cubes and set aside. Snap the fibrous ends off the asparagus and
cut the stalks on the diagonal into 1 inch pieces. (If using green beans, remove
the ends and cut on the diagonal into 1 inch pieces.)
Combine soy sauce, orange juice, honey and cornstarch in a small bowl and stir
until the cornstarch is dissolved. The recipe can be prepared ahead to this stage.
Just before serving, heat a nonstick wok or frying pan over high heat. Swirl in the
oil. Add the garlic, ginger and scallion whites and stir fry until fragrant but not
brown, about 15 seconds. Add the chicken and asparagus or green beans and
stir fry for 2 minutes. Stir the sauce again and add it to the pan. Continue stir
frying until chicken is cooked and nicely coated with sauce, 1 to 2 minutes. Stir in
the mango, scallion greens, and cilantro leaves and cook for 20 seconds. Serve
at once.
Grain(Starch); 3 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 1/2 Fat; 1/2 Other Carbohydrates
(these figures are based on using 1-3/4 lb skinless chicken thighs, bone-in)
191
Chocolate-Mint Bars
Dessert
Cooking Light March 2008
Healthy Units: 5.9
Serves: 20
Posted by Carrie (Scarehair)
March 17, 2008
CL Comments: The dense base layer is like a rich, fudgy brownie, so don't overcook it or
the dessert bars will be dry. Refrigerating the mint bars allows the chocolaty top layer to
set properly. You can make the dessert up to one day ahead. For a more grown-up
taste, you can also use dark chocolate chips for some or all of the semisweet chocolate
chips in the glaze.
My Comments: This will replace my choco mint brownie recipe. It is a good size serving
and really satisfies my chocolate craving. I read on the CL boards that other have had
problems with the bottom layer baking properly. I followed all directions to the letter and
had no problems. The bottom layer baked up fine and the bars were very tasty.
Bottom layer: Mint layer:
1 cup all-purpose flour (about 4 1/2 2 cups powdered sugar
ounces) 1/4 cup butter, melted
1/2 teaspoon salt 2 tablespoons fat-free milk
1 cup granulated sugar 1/2 teaspoon peppermint extract
1/2 cup egg substitute 2 drops green food coloring
1/4 cup butter, melted
2 tablespoons water Glaze:
1 teaspoon vanilla extract 3/4 cup semisweet chocolate chips
2 large eggs, beaten 3 tablespoons butter
1 (16-ounce) can chocolate syrup
Cooking spray
1. Preheat oven to 350°.
2. To prepare bottom layer, lightly spoon flour into a dry measuring cup; level with a
knife. Combine flour and salt; stir with a whisk. Combine granulated sugar, egg
substitute, 1/4 cup melted butter, 2 tablespoons water, vanilla, eggs, and chocolate
syrup in a medium bowl; stir until smooth. Add flour mixture to chocolate mixture, stirring
until blended. Pour batter into a 13 x 9–inch baking pan coated with cooking spray. Bake
at 350° for 23 minutes or until a wooden pick inserted in center comes out almost clean.
Cool completely in pan on a wire rack.
3. To prepare mint layer, combine powdered sugar, 1/4 cup melted butter, and next 3
ingredients (through food coloring) in a medium bowl; beat with a mixer until smooth.
Spread mint mixture over cooled cake.
4. To prepare the glaze, combine the chocolate chips and 3 tablespoons butter in a
medium microwave-safe bowl. Microwave at HIGH 1 minute or until melted, stirring after
30 seconds. Let stand 2 minutes. Spread chocolate mixture evenly over top. Cover and
refrigerate until ready to serve. Cut into 20 pieces.
Yield: 20 servings (serving size: 1 piece)
CALORIES 264 (30% from fat); FAT 8.7g (sat 5.2g,mono 2.5g,poly 0.4g); PROTEIN 2.8g; CHOLESTEROL 38mg;
CALCIUM 12mg; SODIUM 139mg; FIBER 0.5g; IRON 0.9mg; CARBOHYDRATE 45g
192
Flemish Beef Stew (Slow Cooker)
Stews
Source: Eating Well
Healthy Units: 5.8
Serves: 8 (I measured a scant 1 cup)
3/18/08
Crissy's Note: Instead of 2 cups, I used a 12-oz bottle of Saranac Brown Ale and
the flavor of this gravy was rich. The caraway seeds also lend a lot to it. I served
it over ww broad noodles.
4 tsp canola oil, divided

2 lbs bottom round, trimmed of fat and cut into 1-inch cubes
3/4 lb sliced cremini or white button mushrooms
3 Tbsp all-purpose flour
2 cups brown ale or dark beer
4 large carrots, peeled and cut into 1-inch pieces
1 large onion, chopped
1 clove garlic, minced
1-1/2 Tbsp Dijon mustard
1 tsp caraway seeds
3/4 tsp salt
1/2 tsp freshly ground pepper
1 bay leaf
Heat 2 tsp oil in a large skillet over medium heat. Add half the beef and brown on
all sides, turning frequently, about 5 minutes. Transfer to a 6-quart slow cooker.
Drain any fat from the pan. Repeat with remaining beef.
Return the skillet to medium heat, add mushrooms and cook, stirring often, until
they give off their liquid and it evaporates to a glaze, 5 to 7 minutes. Sprinkle
flour over the mushrooms; cook undisturbed for 10 seconds, then stir and cook
for 30 seconds more. Pour in ale (or beer); bring to a boil, whisking constantly to
reduce foaming, until thickened and bubbling, about 3 minutes. Transfer the
mushroom mixture to the slow cooker.
Add carrots, onion, garlic, mustard, caraway seeds, salt, pepper and bay leaf to
the slow cooker. Stir to combine. Cover and cook on LOW about 8 hours, until
the beef is very tender. Discard the bay leaf before serving.
272 calories; 9 g fat (3 g sat, 4 g mono); 72 mg cholesterol; 16 g carbohydrate;

27 g protein; 2 g fiber; 359 mg sodium
193
Risotto with Sugar Snap Peas and Spring Leeks
Category: Rice/Pasta or Vegetarian
Cooking Light 2003 Annual
Healthy Units: 7.9
Servings: 4 (about 1 1/4 cups each)
Posted by DebMj1
3/19/08
My Notes: This is a nice light meatless risotto, and as such, probably wouldn't fly
with DH, although I could easily serve this as a side dish. I prefer the meatless
meal though. Use vegetable broth to make it vegetarian.
4 cups fat-free, less-sodium chicken broth

1 1/2 cups sugar snap peas, trimmed
1 tablespoon olive oil
1 1/2 cups (1/2-inch thick) sliced leek
1/2 cup chopped carrot
1 cup Arborio rice
1/4 cup dry vermouth (I used dry white wine)
1/4 teaspoon salt
1/2 cup (2 ounces) grated fresh Parmesan cheese
1 teaspoon butter
1/2 teaspoon fresh lemon juice
Bring broth to a simmer in a medium saucepan (do not boil). Keep warm over low
heat.
Cook peas in boiling water for 3 minutes or until crisp-tender. Drain and rinse
with cold water; drain.
Heat oil in a large nonstick skillet over medium-high heat. Add leek and carrot;
sauté 5 minutes or until tender, stirring frequently. Add rice; cook 3 minutes,
stirring constantly. Stir in 1 cup broth; cook 5 minutes or until the liquid is nearly
absorbed, stirring frequently. Stir in 1/2 cup broth, vermouth, salt, and oregano.
Add remaining broth, 1/2 cup at a time, stirring frequently until each portion of
broth is absorbed before adding the next (about 25 minutes). Add peas; cook 4
minutes. Stir in cheese and remaining ingredients.
CALORIES 400(20% from fat); FAT 8.7g (sat 3.7g,mono 4g,poly 0.5g);
194
Cardamom Banana Bread with Pistachios
Category: Breads (BR)
Source: Cooking Light, September 2003
Healthy Units: 2 w/ my changes
Core: No
Servings: 16 (I made 3 mini-loaves and cut into 8 pieces each for a total of 24
servings.)
CL Notes: This recipe uses fragrant cardamom as an exotic stand-in for vanilla.
Flecks of pistachios add crunch.
Em’s Notes: I made some changes to further reduce the point count. The
nutritionals are for the recipe as originally written. The flavors are subtle in this
banana bread, but very tasty.
2 cups all-purpose flour
3/4 teaspoon baking soda
1/2 teaspoon salt
1/2 cup granulated sugar (I used Splenda)
1/4 cup butter, softened (I used light butter)
2 large eggs
1 1/2 cups mashed ripe banana (about 3 bananas)
1/3 cup reduced-fat sour cream (I used fat free)
1/2 teaspoon ground cardamom
1/3 cup finely chopped pistachios
Cooking spray

Lightly spoon flour into dry measuring cups, and level with a knife. Combine the
flour, baking soda, and salt, stirring with a whisk.
Place sugars and butter in a large bowl, and beat with a mixer at medium speed
until well blended (about 1 minute). Add the eggs, 1 at a time, beating well after
each addition. Add banana, sour cream, and cardamom; beat until blended. Add
flour mixture; beat at low speed just until moist. Stir in pistachios. Spoon batter
into a 9 x 5-inch loaf pan coated with cooking spray. Bake at 350° for 1 hour or
until a wooden pick inserted in center comes out clean. Cool 10 minutes in pan
on a wire rack; remove from pan. Cool bread completely on wire rack.
Yield: 1 loaf, 16 servings (serving size: 1 slice)
195
Parmesan Chicken Paillards with Cherry Tomato Sauce
Category: Poultry (P)
Source: Cooking Light, March 2007
Healthy Units: 5.5
Core: No
Servings: 4
Quick and Easy
CL Notes: Paillards are boneless, skinless chicken breasts pounded flat and sautéed. A
crust of Parmesan adds flavor. The sauce combines savory marinara sauce (which
Aaron loves) with the freshness of cherry tomatoes. Serve with green beans and orzo
with parsley.
Em’s Notes: This was delicious and very quick and easy
4 (6-ounce) skinless, boneless chicken breast halves

1/2 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper, divided
1 tablespoon all-purpose flour
2 teaspoons olive oil, divided
Cooking spray
1/2 cup finely chopped onion
1/4 cup fat-free, less-sodium chicken broth
1 tablespoon sherry vinegar
2 cups quartered cherry tomatoes
Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to
1/2-inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken with 1/4
teaspoon salt and 1/4 teaspoon pepper. Combine cheese and flour in a shallow dish.
Dredge 1 side of each chicken breast half in cheese mixture.
Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add 2 chicken
breast halves, cheese side down; cook 4 minutes on each side or until done. Repeat
procedure with remaining 1 teaspoon oil and chicken breast halves. Remove from pan;
keep warm.
Coat pan with cooking spray. Add onion; sauté 2 minutes. Stir in broth and vinegar; cook
1 minute or until liquid almost evaporates. Add tomatoes, remaining 1/4 teaspoon salt,
remaining 1/4 teaspoon pepper, and oregano; cook 2 minutes.
Wine note: These chicken breasts have a piquant Italian flavor. I love to serve them with
an Italian red made from the sangiovese grape. Try the incredible Marchesi di
Frescobaldi "Campo ai Sassi" Rosso di Montalcino 2004 (Montalcino, Tuscany, Italy),
$20. -Karen MacNeil
Yield: 4 servings (serving size: 1 chicken breast half and about 1/3 cup tomato mixture)
CALCIUM 95mg; SODIUM 504mg; FIBER 1.3g; IRON 1.6mg; CARBOHYDRATE 7.4g
196
Dill Dip
www.allrecipes.com
Healthy Units: 1.1
Yield: 32 servings, 2 tablespoons each
Posted By: Bawstinn36 (Maria)
March 23, 2008
Comments: I used Penzey's seasoning salt and cut it down to 1 teaspoon from
the 1 1/2 tablespoons in the original recipe. I used Penzey's dried minced onion
in place of the grated onion. I did not rehydrate before using.
2 cups light mayonnaise

2 cups light sour cream
1 tablespoon dried parsley
3 tablespoons grated onion
3 tablespoons dried dill weed
1 teaspoon seasoning salt
In a medium bowl combine the mayonnaise, sour cream, parsley, onion, dill
weed, and salt. Mix all together, cover, and refrigerate overnight
fat); trace Protein; 3g Carbohydrate; trace Dietary Fiber; 7mg Cholesterol; 79mg
Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fat; 0 Other
Carbohydrates.
197
Ranch Dip
www.foodtv.com (Sara's Secrets)
Healthy Units: 0.7
Yield: 12 servings
March 23, 2008
3/4 cup light sour cream

1/2 cup light mayonnaise
1/3 cup flat leaf parsley -- chopped
1/4 cup chives -- chopped
1/4 teaspoon minced garlic
1/4 teaspoon salt
Stir together sour cream, mayonnaise, parsley, chives, garlic, salt, and pepper in
a bowl until combined well. Chill dip, covered, until slightly thickened, at least 1
hour (for flavors to develop).
Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fat; 0 Other
Carbohydrates.
198
Caramelized Leeks with Roasted Salmon Fillets
Category: Fish/Shellfish (FS)
Healthy Units: 7.5
Servings: 4
Quick and Easy
CL Notes: When leeks cook slowly, they take on a supple, silky texture. The
results complement fish, as well as pork or chicken.
Em’s Notes: This is a very simple preparation for the salmon, but it is delicious.
2 leeks
1 1/2 teaspoons butter
1 teaspoon light brown sugar
1/2 teaspoon kosher salt, divided
1/2 teaspoon fresh lemon juice
4 (6-ounce) salmon fillets
Cooking spray
1/8 teaspoon ground red pepper
2. Remove roots, outer leaves, and tops from leeks. Cut leeks in half lengthwise.
Rinse thoroughly with cold water, and cut each half into 3-inch julienne strips.
3. Melt butter in a large nonstick skillet over medium heat. Add leeks to pan; cook
4 minutes or until slightly wilted, stirring occasionally. Stir in brown sugar and 1/4
teaspoon salt; cook 20 minutes or until edges are browned, stirring occasionally.
Remove from heat; stir in juice. Keep warm.
4. Place salmon on a baking sheet coated with cooking spray; sprinkle salmon
with remaining 1/4 teaspoon salt, 1/4 teaspoon black pepper, and 1/8 teaspoon
red pepper. Bake salmon at 400° for 8 minutes or until fish flakes easily when
tested with a fork or until desired degree of doneness. Place 1 fillet on each of 4
plates; top with 2 tablespoons leek mixture.
Wine note: Salmon pairs comfortably with red or white wine. But the natural
sweetness of the leeks can be a challenge for very dry or tannic wines, making
them seem hollow or bitter. Try a Washington State Riesling like Hayman and Hill
Reserve Selection ($15). This aromatic white has good weight, lively acidity, and
a touch of sweetness on the finish that will balance the whole meal. —Jeffery
Lindenmuth
Yield: 4 servings
199
Mango and Black Bean Salad
Category: Salads
Source: Cooking Light March 2008
Healthy Units: 3
Serves: 6
Posted by: Kate
March 27, 2008
Notes: I eliminated the 2 T of EVOO, tripled the amount of salsa and used a full
cup of brown rice (NI is for original recipe). Super easy and very tasty.
1 1/2 cups chopped peeled ripe mango

1 cup thinly sliced green onions
1/2 cup cooked wild or brown rice
3 tablespoons finely chopped fresh cilantro
2 tablespoons roasted tomatillo or fresh salsa
2 tablespoons fresh lime juice
2 tablespoons extravirgin olive oil
3/4 teaspoon salt
1 (15-ounce) can organic no-salt-added black beans, rinsed and drained
1. Combine all ingredients in a large bowl. Toss gently to mix.
Yield: 6 servings (serving size: 2/3 cup)
PROTEIN 5.2g; CHOLESTEROL 0.0mg; CALCIUM 41mg; SODIUM 226mg;
200
Turkey Picadillo
Category: Poultry
Source: Healthy Latin Cooking by Steve Raichlen
Healthy Units: 5.5
Serves: 6
March 27, 2008
Crissy's Note: This lightened version of a family favorite is often served over rice
but it's also great as a taco or burrito filling. When on hand, I also like to add in a
diced green plaintain (add by sautéing it along with the vegetables). With plantain
the NI is 286 Calories; 11g Fat; 2g Dietary Fiber.
1-1/2 pounds lean ground turkey

1/2 teaspoon ground cumin
1 teaspoon salt and pepper
1 medium onion, finely chopped
1 medium red bell pepper, finely chopped
1 medium tomato, seeded and chopped
8 green pimento stuffed olives
1/4 cup raisins, seedless
3 tablespoons capers, rinsed and drained
1 tablespoon caper juice
3/4 cup dry white wine
1 tablespoon tomato paste
In a medium bowl, combine the turkey, cumin, salt & pepper. Mix well with a
spoon. Let stand for 5 minutes.
Heat the oil in a large nonstick skillet over medium-high heat. Add the garlic,
onions and bell pepper. Cook for 4 minutes, or until the onions are just beginning
to brown. Stir in the tomatoes and cook for 2 minutes. Crumble the turkey into the
skillet. Cook, breaking up the turkey with a wooden spoon, for 3 minutes, or until
it starts to turn white.
Stir in the olives, raisins and capers. Cook for 2 minutes more. Stir in the caper
juice, wine and tomato paste and bring to a boil over high heat. Reduce the heat
to medium-low and simmer for 6-8 minutes, or until the turkey is tender and no
longer pink in the center and most of the liquid has evaporated. (The picadillo
should be moist but not soupy.) Season with more salt, black pepper and cumin,
if desired.
Carbohydrate; 2g Dietary Fiber; 73mg Cholesterol; 435mg Sodium.
201
Lemon Chicken Soup with Orzo
Soup
Source Food Blog - adapted from EK/FTV
Healthy Units: 6 as written, 4.7 with Jill’s changes
Servings: 4
Posted by jillybean03
3/29/08
Quick & Easy
My comments: YUM YUM. I used only 1 tsp olive oil for the veggies - sprayed my olive
oil for the chicken, so probably only 1 1/2 tsp total oil. I also reduced the orzo to 3/4 cup
and it was plenty. I think this could even stand another tablespoon of lemon - but this
was a fantastic riff on Avgolemono soup - and the WW orzo makes it just a little
healthier.
(Add'l note: these servings are HUGE - the source indicated 1.5 cup servings - but they
are more like 2 cups.)
4 t olive oil
8 oz skinless, boneless chicken breast halves, cut into small chunks
pinch of salt, plus more to taste
1 medium onion, diced (about 1 1/2 cups)
2 stalks of celery, diced (about 1/2 cup)
1 medium carrot, diced (about 1/2 cup)
2 t chopped fresh thyme or 1/2 t dried
6 cups of low sodium chicken broth
1 cup orzo, preferably whole wheat
2 large eggs
3 T fresh lemon juice
Freshly ground black pepper to taste
Heat 2 t of the oil in a soup put over med- high heat. Season the chicken with salt, add to
the pot and cook, stirring a few times until just cooked through. About 5 minutes.
Transfer the chicken to a side dish and set aside.
Add the remaining 2 t oil to the pot. Add the onion, celery, carrot, and thyme and cook,
stirring over med-high heat until the vegetables are tender. About 5 minutes. Add 5 cups
of the broth and bring to a boil. Add the orzo and let simmer until tender. About 8
minutes. Turn the heat down to low to keep the soup hot but not boiling.
Warm the remaining 1 cup broth in a small saucepan until it is hot but not boiling. In a
medium bowl, beat the eggs. Gradually whisk the lemon juice into the eggs. Then
gradually add the hot broth to the egg-lemon mixture, whisking all the while. Add the
mixture to the soup, stirring well until the soup is thickened. Do not let the soup come to
a boil. Add the cooked chicken to the soup. Season with salt and pepper and serve.
Nutritional information per serving (as written): 280 cal, 10g fat, 26g protein, 22g carb, 2g
fiber, 39mg chol, 291 mg sodium
With my changes (approx): 220 cal, 8 g fat, 1.5 g fiber
202
Quinoa and Black Bean Salad
Category: Grains
Source: Gourmet, July 1994
Healthy Units: 5.7
Servings: 8 (approx. 1 cup per serving)
Posted by jhoulihan
03/29/08
Gourmet’s Notes: Quinoa, though technically a seed in the herb category, has
traditionally been considered a valuable member of the grain family. A sacred source of
strength for the ancient Incas, it is enjoying as a new popularity here in the United
States.
The secret of the success of this salad is the steaming of the quinoa. (The traditional
cooking method for quinoa, boiling it in a measured amount of water, does not produce
the light, fluffy texture that works so well in a salad.) This dish provides a complete
protein and can stand alone as a luncheon or light supper entrée.
1 1/2 cups quinoa (small disk-shaped seeds)
1 1/2 cups cooked black beans, rinsed if canned
1 1/2 tablespoons red-wine vinegar
1 1/2 cups cooked corn (cut from about 2 large ears)
3/4 cup finely chopped green bell pepper
2 pickled jalapeño chilies, seeded and minced (wear rubber gloves)
1/4 cup finely chopped fresh coriander
For Dressing:
5 tablespoons fresh lime juice, or to taste
1 teaspoon salt
1 1/4 teaspoons ground cumin, or to taste
1/3 cup olive oil
In a bowl wash quinoa in at least 5 changes cold water, rubbing grains and letting them
settle before pouring off most of water, until water runs clear and drain in a large fine
sieve.
In a saucepan of salted boiling water cook quinoa 10 minutes.
Drain quinoa in sieve and rinse under cold water. Set sieve over a saucepan of boiling
water (quinoa should not touch water) and steam quinoa, covered with a kitchen towel
and lid, until fluffy and dry, about
10 minutes (check water level in kettle occasionally, adding water if necessary).
While quinoa is cooking, in a small bowl toss beans with vinegar and salt and pepper to
taste.
Transfer quinoa to a large bowl and cool.
Add beans, corn, bell pepper, jalapeños, and coriander and toss well.
Make dressing:
In a small bowl whisk together lime juice, salt, and cumin and add oil in a stream,
whisking.
Drizzle dressing over salad and toss well with salt and pepper to taste.
Salad may be made 1 day ahead and chilled, covered. Bring salad to room temperature
before serving.
Per Serving: 278 Calories; 12g Fat (35.9% calories from fat); 8g Protein; 38g Carbohydrate; 6g Dietary Fiber; 0mg
Cholesterol; 281mg Sodium. Exchanges: 2 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 2 Fat; 0 Other
Carbohydrates.
203
Smothered Chicken in Mushroom Ragout
Healthy Units: 9.1
Core: No
Servings: 4
Em’s Notes: This was a wonderful variation on a stroganoff. I use whole wheat
noodles.
1 teaspoon olive oil

4 cups sliced cremini mushrooms (about 8 ounces)
4 cups thinly sliced shiitake mushroom caps (about 8 ounces)
2 cups chopped leeks
1/3 cup fat-free, less-sodium chicken broth
1 tablespoon sherry
1/4 teaspoon salt
1 cup low-fat sour cream
4 cups hot cooked medium egg noodles (about 6 ounces uncooked noodles)
Freshly ground black pepper (optional)
Chopped fresh parsley (optional)
Heat olive oil in a large nonstick skillet over medium-high heat. Sprinkle chicken
with 1/4 teaspoon pepper. Add chicken to pan, and sauté 6 minutes on each
side. Remove from pan, and keep warm.
Add mushrooms and leeks to pan; sauté 8 minutes. Return chicken to pan. Add
wine, broth, sherry, and salt; cook 2 minutes or until chicken is done. Remove
from heat; stir in sour cream. Serve over noodles; garnish with freshly ground
black pepper and parsley, if desired.
Yield: 4 servings (serving size: 1 chicken breast half, 1 cup noodles, and 3/4 cup
mushroom ragout)
FIBER 3.3g; IRON 5.4mg; CARBOHYDRATE 46g
204
Greek Black-Eyed Peas and Greens
Category: Vegetarian (VG)
Healthy Units: 5.1
Core: No
Servings: 6
CL Notes: In Greece in the spring, markets fill with bunches of wild greens
labeled horta - sweet, sour, bitter, and peppery leaves of plants collected from
the rocky hillsides. The author suggests Swiss chard, spinach, and arugula, but
you can use any combination of greens you would like in this homey dish.
Em’s Notes: This was delicious. A wonderful vegetarian dish that makes a great
lunch.
1 1/4 cups dried black-eyed peas (about 8 ounces)

2 tablespoons extravirgin olive oil
2 cups finely chopped onion
1 cup finely chopped celery
7 cups torn Swiss chard (about 8 ounces)
6 cups baby spinach (about 6 ounces)
6 cups trimmed arugula (about 6 ounces)
3/4 teaspoon salt
1 (14 1/2-ounce) can petite diced tomatoes, undrained
1 cup (4 ounces) crumbled feta cheese
Sort and wash peas. Place peas in a large saucepan; cover with water to 2
inches above peas. Bring to a boil; drain. Return peas to pan; cover with water to
2 inches above peas. Bring to a boil. Reduce heat to medium; cook 30 minutes
or just until tender. Drain.
Heat oil in large Dutch oven over medium heat. Add onion, celery, and garlic;
cook 6 minutes or until tender, stirring occasionally. Stir in the chard, spinach,
arugula, salt, pepper, and tomatoes. Cover and cook 20 minutes or until tender,
stirring occasionally. Stir in peas; cover and cook 15 minutes. Stir in cheese;
cook 5 minutes or until cheese melts, stirring occasionally.
Yield: 6 servings (serving size: 1 cup)
205
Penne with Pancetta, Spinach, and Buttery Crumb Topping
Category: Pasta
Healthy Units: 8.7
Servings: 8 (about 1 ½ cups)
Posted by: Classact75 (Eileen)
March 30, 2008
Eileen’s Notes: The sauce and topping for this recipe are delicious. I frizzled the
pancetta, removed it from the pan, and then sautéed the onion and garlic in the
fat it rendered. I added the spinach to the onion mixture and sautéed until it
wilted and then drained the excess water. I stirred in the crisp pancetta when I
added the cheese to the sauce mixture. The NI reflects the changes I made to
lighten it and it could actually be 12 servings to further lower the points.
8 ounces French bread
Cooking spray
3 ounces chopped pancetta
2 teaspoons minced garlic
3 3/4 cups 2% reduced-fat milk, divided (I used 1%)
1/4 cup half-and-half (I used fat free)
6 cups chopped fresh spinach
1/2 cup (2 ounces) grated fresh Parmigiano-Reggiano cheese
1 1/4 teaspoons salt
8 cups hot cooked penne, 1 pound uncooked (I used Barilla Plus)
1/4 cup butter, melted (I used Light ICBINB)
Preheat oven to 425°. Place bread in a food processor; pulse 10 times or until
coarse crumbs measure 4 cups; set aside.
Heat a large nonstick saucepan over medium-high heat. Coat with cooking spray.
Add pancetta, onion, and garlic; sauté 5 minutes or until onion is tender. Lightly
spoon flour into a dry measuring cup; level with a knife. Place flour in a small
bowl; gradually add 3/4 cup milk, stirring until smooth. Add flour mixture,
remaining 3 cups milk, and half-and-half to pan; bring to a boil, stirring constantly.
Reduce heat, and simmer 2 minutes or until thick, stirring constantly. Add
spinach; cook 1 minute. Remove from heat. Stir in cheese, salt, and pepper,
stirring until cheese melts.
Place pasta in a large bowl. Add sauce mixture to pasta; toss well. Spoon
mixture into a 13 x 9-inch baking dish coated with cooking spray. Combine
breadcrumbs and butter; toss well. Sprinkle over pasta mixture. Bake at 425° for
6 minutes or until crumbs are lightly browned.
CALORIES 438; FAT 9; PROTEIN 23g; CHOLESTEROL 18mg; SODIUM

1016mg; FIBER 6g; IRON 2 mg; CARBOHYDRATE 66g; CALCIUM 954 mg
206
Chocolate Chip Cherry Almond Baked Oatmeal
Breakfast
Source: Vickie's Kitchen
Healthy Units: 6.3
Core: no
4 Servings
Posted by Vickie MN (Misssfittt)
3/30/08
Ingredients:
2 cups rolled oats
1/4 cup brown sugar, packed
2 tablespoons cocoa powder -- preferably Dutch Process
1 cup skim milk
1/2 cup applesauce, unsweetened
1/2 teaspoon almond extract
1/3 cup dried cherries
1 1/2 tablespoons mini-chocolate chips
1/2 tablespoon toasted slivered almonds
Preheat oven to 350 degrees. Combine the rolled oats, baking powder, brown
sugar, and cocoa powder in a medium bowl. Stir well with a whisk.
Combine the milk, egg substitute, applesauce, and almond extract in a large bowl
and mix well. Add dry ingredients to wet ingredients and stir until combined. Stir
in dried cherries. Pour into a sprayed round casserole dish. Sprinkle with mini
chocolate chips and toasted slivered almonds.
Bake for 45 minutes.
207
Sweet and Sour Brisket
Category: M
Source: The Food You Crave-Elie Krieger
Healthy Units: 8.0
Servings: 10
Posted by: Hartssy (NancyM)
Date: 3/30/08
Elie's note: This dish takes pot roast to new heights with a sweet and sour tomato sauce
usually found in an Old World stuffed cabbage recipe. The brisket is meltingly tender and
the familiar tangy-sweet, raisin-studded sauce makes you want to lick your plate clean.
My note: Don't forget to add the last TBL. of Cider Vinegar to the sauce before serving.
This is a wonderful sauce. I also substituted dried blueberries for the raisins as I was all
out. Still DELICIOUS.
1 (3-pound) beef brisket, first-cut or flat-half cut, trimmed of any excess fat
1 teaspoon salt
1 medium onion, cut in 1/2, then thinly sliced into 1/2 moons
3 cloves garlic, chopped (about 1 tablespoon)
One 15- oz. can tomato sauce, preferably no salt added
1/4 cup low-sodium chicken broth or water
3 tablespoons firmly packed dark brown sugar
1/3 cup plus 1 tablespoon cider vinegar
1/3 cup raisins
5 black peppercorns
1 allspice berry

Pat the brisket dry and sprinkle with the salt and pepper. Heat 1 tablespoon of the oil
over medium-high heat in a Dutch oven or braising pot. Sear the brisket until it is
browned, 4 to 5 minutes per side. Transfer the brisket to a plate.
Add the remaining 1 tablespoon oil to the pot and cook the onion, stirring a few times,
until softened, 3 to 5 minutes. Add the garlic and cook, stirring, for 1 minute. Add the
tomato sauce, broth, brown sugar, 1/3 cup of the vinegar, the raisins, peppercorns, and
allspice and stir to combine well. Bring mixture to a boil, return brisket and any
accumulated juices to the pot, spoon some of the tomato-vinegar mixture over the
brisket, cover tightly, and transfer to the oven. Cook until the brisket is fork tender, 2 1/2
to 3 hours.
Remove the brisket from the oven, transfer the meat to a cutting board, and let rest for
10 to 20 minutes or, if serving later, cover and refrigerate the meat and sauce for several
hours or overnight. When you are ready to serve, cut the meat against the grain into 1/4-
inch thick slices. Stir the remaining 1 tablespoon vinegar into the warm sauce. Return
the sliced brisket to the sauce until heated through, then serve.
Yield: 10 servings, serving size: 4-ounces brisket plus 3 tablespoons of sauce

Calories: 360 Fat: 12G Fiber: 1G
208
Shrimp in Yellow Sauce
Category: Fish/Shellfish (FS)
Healthy Units: 3.1
Servings: 4
Quick and Easy
CL Notes: Garnish with chopped fresh cilantro and lime wedges. Use more
sambal oelek for extra heat. Shrimp crackers come in a variety of shapes and are
available in Asian markets. Total time: 35 minutes.
Em’s Notes: I don’t know why CL thinks this takes 35minutes. This only took me
about 20 minutes. I served this over brown rice, but I just needed to re-heat the
rice because I made extra last night.
Spice paste:
1/2 teaspoon grated lime rind
2 tablespoons lime juice
1 to 2 teaspoons sambal oelek (chile paste with garlic)
1 teaspoon fish sauce
1/2 teaspoon coriander seeds
1/2 teaspoon turmeric
3 garlic cloves
2 shallots, chopped
1 (1-inch) piece fresh ginger, peeled
Remaining ingredients:
Cooking spray
1 cup light coconut milk
1 pound large shrimp, peeled and deveined
Chopped cilantro (optional)
To prepare spice paste, combine first 9 ingredients in a food processor; process

until smooth.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking
spray. Add spice paste to pan; sauté 1 minute or until fragrant. Add coconut milk
and shrimp; simmer 4 minutes or until shrimp are done. Garnish with cilantro, if
desired.
Yield: 4 servings (serving size: about 3/4 cup)
209
Chinese Chicken Salad
Category: Salads
Source: Adapted from EK/FN
Healthy Units: 6.5 (see notes below)
Servings: 8
Posted by: jillybean03 (Jill)
Date: 04/01/08
Dressing Ingredients
3 T. low sodium soy sauce
1/3 c. rice wine vinegar
1 tsp minced garlic
1 tsp minced ginger
2 T. canola oil
1.5 tsp. dark sesame oil
1/2 Tbs. splenda brown sugar blend (or 1 T. packed brown sugar)
1.5 tsp chili garlic sauce/paste
Blend all ingredients. Add water to make 1 cup. Serving size: 2TBS
Calories: approximately 60 cal/6 g fat per serving
Instructions
Make a salad mix using any or all of the following:
Shredded Napa Cabbage
Shredded Red Cabbage (I used green - cheaper)
Thinly sliced red onion (I used red as a color replacement for the red cabbage - the
original recipe called for green onions)
Matchstick cut or shredded carrot
Thinly sliced snow peas or sugar snap peas (this was my addition)
Thinly sliced Red bell pepper
1/2 cup roughly chopped cilantro leaves (this is really key in my opinion - if you like
cilantro)
Toppings:
Cooked, Shredded Chicken Breast (I roasted mine with a little soy/sesame oil, shredded
and then tossed 12 oz with 2 Tbs. of the dressing for moisture and flavor)
mandarin orange segments, drained
water chestnuts, sliced
almonds, sliced (optional)
Assemble Salad:
4 cups cabbage mixture
3 oz shredded chicken
1/4 c. mandarin oranges
1/4 c. water chestnuts
2 Tbs. Dressing
Nutritionals for each salad as assembled above (note omission of almonds)

320 calories, 9 g fat, 8 g fiber Note that 80 calories are in the "free" salad ingredients"....
(but that's also where all the fiber is)
210
Grilled Pork Chops with Fiery Salsa
Category: Meats
Source: Cooking Light July 2004
Healthy Units: 4
Serves: 4
Posted by: Kate
April 2, 2008
Kate’s Notes: Quick and easy to throw together; the salsa is delicious and very
spicy. I grilled the chops and added a bit more sriracha since I love it- the salsa
was indeed fiery.
Sriracha and fish sauce lend the salsa an Asian flavor. Serve it with grilled
chicken, shrimp, or even tortilla chips.
1 1/2 cups diced tomato

1/3 cup diced red onion
1/4 cup diced avocado
1 tablespoon chopped fresh cilantro
1 1/2 tablespoons Sriracha (hot chile sauce, such as Huy Fong)
2 teaspoons fresh lemon juice
1/2 teaspoon fish sauce
1 teaspoon sugar
3/4 teaspoon garlic powder
1/2 teaspoon ground coriander
1/4 teaspoon salt
4 (4-ounce) boneless center-cut loin pork chops (about 1/2 inch thick)
Cooking spray
Prepare grill to medium-high heat.

Combine first 7 ingredients.
Combine sugar and next 4 ingredients (through pepper); sprinkle evenly over
both sides of pork. Place pork on grill rack coated with cooking spray; grill 4
minutes on each side or until done. Serve with salsa.
Yield: 4 servings (serving size: 1 chop and about 1/3 cup salsa)
CALORIES 188 (34% from fat); FAT 7g (sat 2.1g,mono 3.2g,poly 0.7g);
FIBER 1.7g; IRON 1.4mg; CARBOHYDRATE 8g
211
Artichoke-Scrambled Eggs Benedict
Category: Eggs (E)
Source: Eating Well, March/April 2008
Healthy Units: 6.5
Servings: 4
Date: April 2, 2008
Quick and Easy
EW Notes: Shopping tip: Artichoke bottoms can be purchased in 14-ounce cans

found near other canned vegetables. If unavailable, substitute two 14-ounce cans
rinsed and halved artichoke hearts.
Em’s Notes: This was delicious and it definitely stayed with me until lunch.
Ingredients:
8 canned artichoke bottoms (1 ½ cans), rinsed (see Shopping Tip)
4 teaspoons extra-virgin olive oil, divided
3 teaspoons chopped fresh oregano, divided, plus 4 sprigs for garnish
⅓ cup chopped pancetta
2 tablespoons reduced-fat mayonnaise
2 tablespoons nonfat plain yogurt
2 teaspoons lemon juice
1 teaspoon water
6 large eggs
4 large egg whites
2 tablespoons reduced-fat cream cheese (Neufchâtel)
¼ teaspoon salt
Instructions:
1. Preheat oven to 425°F.
2. Toss artichoke bottoms with 2 teaspoons oil and 2 teaspoons oregano. Place
them top-side down on half of a large baking sheet. Spread pancetta in an even
layer on the other half. Roast until the artichokes are just beginning to brown and
the pancetta is crispy, 12 to 14 minutes.
3. Meanwhile, whisk mayonnaise, yogurt, lemon juice and water in a small bowl
until smooth. Beat eggs and egg whites in a large bowl.
4. Heat the remaining 2 teaspoons oil in a large nonstick skillet over medium-high
heat. Add the eggs and cook, folding and stirring frequently with a heatproof
rubber spatula until almost set, about 2 minutes. Remove from the heat and fold
in cream cheese, the remaining 1 teaspoon oregano and salt.
5. To serve, divide the artichoke bottoms among 4 plates. Top each artichoke
with equal portions scrambled egg, crispy pancetta and creamy lemon sauce.
Garnish with oregano sprigs, if desired.
Per serving: 282 calories; 19 g fat (6 g sat, 7 g mono); 333 mg cholesterol; 9 g

carbohydrate; 17 g protein; 3 g fiber; 737 mg sodium; 171 mg potassium.
Nutrition bonus: Selenium (44% daily value).
212
Sausage and Cheese Breakfast Casserole
Category: BR
Source: Cooking Light, April 2008
Healthy Units: 4
Servings: 12
Posted by Peggymcv
Date: April 4, 2008
CL Notes: Prep this the night before for an easy breakfast or brunch. Find turkey
sausage in the freezer section of the supermarket with other breakfast meats.
My notes: This is a wonderfully healthy improvement over the traditional breakfast

casserole, with a fluffier texture and more pronounced egg and sausage flavor. I used
lean sweet Italian turkey sausage (10 oz.) and fat-free milk. The Italian sausage, along
with the ground red pepper gave the dish a definite kick (which I loved). I also added a
spoonful of prepared salsa on top – Delicious!!
Cooking spray
12 oz. Turkey breakfast sausage
2 cups 1% low-fat milk
2 cups egg substitute
1 tsp. Dry mustard
¾ tsp. Salt
½ tsp. Freshly ground black pepper
¼ tsp. Ground red pepper
3 large eggs
16 (1-oz.) slices white bread
1 cup (4 oz.) finely shredded reduced-fat extra-sharp cheddar cheese
¼ tsp. Paprika
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add
sausage to pan; cook 5 minutes or until browned, stirring and breaking sausage to
crumble. Remove from heat; cool.
Combine milk and next 6 ingredients (through eggs) in a large bowl, stirring with a whisk.
Trim crusts from bread. Cut bread into 1-inch cubes. Add bread cubes, sausage, and
cheddar cheese to milk mixture, stirring to combine. Pour bread mixture into a 13x9-inch
baking or 3-quart casserole dish coated with cooking spray, spreading egg mixture
Remove casserole from refrigerator; let stand 30 minutes. Sprinkle casserole evenly with
paprika. Bake at 350° for 45 minutes or until set and lightly browned. Let stand 10
minutes. Yield: 12 servings (serving size: about 1 cup).
NI: Calories 184 (33% from fat); Fat 6.8g (sat 3.2g, mono 1.5g, poly 0.8g); Protein 15.9g;
Carb 14g; Fiber 0.6g; Chol 76 mg; Iron 2.2mg; Sodium 636mg; Calc 181mg
213
Curried Red Lentil Soup
Category: ST (Soups/stews)
Source: Some WW cookbook(?)
Healthy Units: 3
Serves: 6
Posted by: Danikam
Date: 4/4/08
Quick and Easy
Ingredients
1 T olive oil
1 onion, finely chopped
1 carrot, finely chopped
1 garlic clove, minced
1 T curry powder
2 t minced peeled fresh ginger
1/8 t cayenne
4 c chicken or vegetable broth
1 c red lentils, picked over, rinsed and drained
1 (14 ½ oz.) can diced tomatoes
1 apple, peeled and finely chopped
Heat oil in a large non-stick saucepan, then add the onion. Saute until
translucent, about 3 minutes. Add the carrot and sauté until softened, 3-5
minutes. Add the garlic, curry powder, ginger, and cayenne; sauté until fragrant,
about 1 minute.
Stir in broth, lentils, tomatoes and apple; bring to a boil. Reduce the heat and
simmer, until the lentils are very tender, about 20 minutes.
Per 1 cup serving: 197 calories, 10 g fiber, 13 g protein, 1 g fat.
214
Espresso Angel Food Cake
Category: Desserts
Source: Sunset Magazine, 2/08
Healthy Units: 2
Servings: 16
Posted by: Josephine Tomato (Jo)
Date: 4/4/08
Sunset’s Notes: We were blown away by this cake's great nutty texture and
intense espresso taste. Prep and Cook Time: 1 1/4 hours, plus at least 1 hour of
cooling time.
Jo’s notes: 16 sounding like a lot of servings (worried they were tiny) but they are
just right. This would be good as a change from typical shortcake in strawberry
shortcake.
1 1/4 cups sifted whole-wheat pastry flour

1 1/2 cups sugar, divided
3 tablespoons instant espresso powder, divided
1 teaspoon vanilla extract
1 teaspoon almond extract
12 egg whites, at room temperature
1 teaspoon cream of tartar
1/4 teaspoon salt
1. Preheat oven to 325°. Sift together flour, 1/2 cup sugar, and 2 tbsp. espresso
powder (push through sieve). Sift again; set aside.
2. In a small bowl, mix remaining 1 tbsp. espresso powder with 1 tsp. hot water.
Stir in vanilla and almond extracts. Set aside.
3. In a large bowl or standing mixer, beat egg whites until foamy. Add cream of
tartar and salt. Beat until soft peaks form. Add remaining 1 cup sugar and beat
until egg whites are firm but not dry. Beat in liquid espresso mixture.
4. Sift 1/3 of flour mixture onto egg whites and, with a rubber or silicone spatula,
gently fold into whites. Add remaining flour in 2 batches, folding in gently after
each addition. Turn batter into an ungreased 10-in. tube pan. Bake until browned
and firm, 50 to 60 minutes.
5. Invert cake (in pan) on a cooling rack and let cool completely, at least 1 hour.
Run a long, thin, sharp knife between cake and pan to loosen; remove cake.
Keep covered, at room temperature, up to 1 day.
Note: Nutrition analysis is per serving.
Yield: Makes 16 servings
CALORIES 117 (1% from fat); FAT 0.1g (sat 0.0g); PROTEIN 3.5g;
CHOLESTEROL 0.0mg; SODIUM 77mg; FIBER 1g; CARBOHYDRATE 25g
215
Lentil Soup with Ribbons of Kale (Slow Cooker)
Category: Soup
Adapted from "Fresh from the Vegetarian Slow Cooker"
Core: Yes
Healthy Units: 3.5
Serves: 6 (about 1-1/2 cup)
April 7, 2008

1 large yellow onion -- chopped
1 rib celery -- chopped
1 large carrot -- chopped
2 cloves garlic -- minced
1 1/4 cups dried lentils -- picked over and rinsed
3 cups low sodium vegetable broth
3 cups water
1 tablespoon soy sauce
salt and pepper -- to taste
1/2 bunch kale -- tough stems removed
Heat the oil over medium heat. Add the onion, celery, carrot and garlic; cover and
cook until softened, about 8-10 minutes.
Transfer veggies to stoneware (I used a 4-qt CP). Add the lentils, broth, water
and soy sauce. Cover and cook on LOW for 8 hours. Season with salt and
pepper.
Meanwhile, tightly roll the kale leaves up like a cigar and cut them crosswise into
ribbons. Cook the kale in boiling salted water until tender, about 5 minutes, and
add to the soup when ready to serve.
199 Calories; 3g Fat (11.9% calories from fat); 18g Protein; 28g Carbohydrate;
15g Dietary Fiber; 0mg Cholesterol; 451mg Sodium.
216
Cheese Ravioli with Lemon-Artichoke Pesto
Adapted from: Cooking Pleasures
Healthy Units: 4.5
Serves: 4
Posted by: Kate
April 8, 2008
Quick and Easy
This healthy twist on traditional pesto reduces the oil, eliminates the nuts and
relies on artichokes for substance and flavor. While cheese ravioli is the perfect
foil for the sauce, you can substitute your favorite type of pasta. The pesto uses
half of a 14-ounce can of artichoke hearts. Toss the remaining artichokes with
the pasta for extra flavor, or add them to your favorite salad.
Notes: I used my extra artichokes for CL’s Green Bean Feta Sautee. The pesto
was terrific and would be great on steamed veggies or other types of pasta.
1 cup quartered canned artichoke hearts

2 large garlic cloves, minced
1/2 cup packed fresh basil
1/4 cup water
2 tablespoons freshly grated Parmesan cheese
1 1/2 tablespoons lemon juice
1 tablespoon extra-virgin olive oil
1 teaspoon grated lemon peel
1/8 teaspoon salt
1/8 teaspoon freshly ground pepper
2 (9-oz.) pkg. reduced-fat cheese ravioli
1. Place all ingredients except ravioli in food processor; process until pureed.
2. Cook ravioli in large pot of boiling salted water according to package

directions; drain. Return ravioli to pot; toss with pesto. Heat over medium heat 30
to 60 seconds or until heated through.
6 (1-cup) servings
PER SERVING: 195 calories, 4.5 g total fat (2 g saturated fat), 8 g protein, 27 g
carbohydrate, 25 mg cholesterol, 350 mg
217
Sloppy Joes
Source: Adapted from Ellie Krieger
Healthy Units: 4.5
Serves: 8
Posted by: Kate
April 8, 2008
Quick and Easy
Loved this quick, easy, spicy, healthy version of sloppy joes. I subbed a good
shot of sriracha for the jalapeno and kidney beans for the pintos.
1 pound extra-lean ground beef

1 onion, diced
1 jalapeno, minced
1 red pepper, diced
1 can small red beans or pinto beans, preferably low sodium drained and rinsed
1 1/2 cups no-salt-added tomato sauce
2 tablespoons tomato paste
1 tablespoon red wine vinegar
1 tablespoon molasses
1 tablespoon Worcestershire sauce
1 teaspoon mustard powder
3/4 teaspoon salt
8 whole-wheat burger buns
Brown the meat and the onion in a large nonstick skillet over medium-high heat
for 5 minutes, breaking up the meat into crumbles as it cooks. Pour the drippings
out of the pan and discard. Add the garlic, jalapeno, and red pepper and cook 5
minutes more, stirring occasionally. Stir in the rest of the ingredients, reduce heat
to low, and simmer for 5 minutes more. Place a half-cup scoop of the mixture
onto each bun and serve.
Nutritional Information per Serving
Calories 248
Carbohydrates 37 grams Total Fat 4 grams
Saturated Fat 1.1 gram Protein 18 grams
Fiber 7 grams Sodium 535 milligrams
218
Chocolate Chip Dutch Baby
Breakfast
Adapted from Cooking Light 2004
Healthy Units: 7
Servings: 6
Posted by Scarehair
April 14, 2008
CL Notes: A Dutch baby is a puffy, baked pancake. A preheated cast-iron skillet

enables the batter to start cooking immediately and causes it to puff. Cook the
bananas while the Dutch baby is in the oven, so they'll be done at the same time.
My Notes: Skipped Kahlua. I cut the bananas into rounds and added a can of
drained mandarin oranges (fresh would be better for the juices), along with 1/2
tsp rum flavoring and 2 Tsp honey. I left off the whipped topping. I'm still leaving
the original nutritional info on as I know many of you are fond of Kahlua. The
Dutch baby was tasty and my family wants it again.
3/4 cup 2% reduced-fat milk

2 tablespoons sugar
1/4 teaspoon salt
2 large eggs
2 tablespoons butter, divided
1/3 cup semisweet chocolate chips
3 large firm bananas, halved lengthwise
1/2 cup coffee-flavored liqueur (Kahlúa)
1/2 cup frozen reduced-calorie whipped topping, thawed

Place a 9-inch cast-iron skillet in a 450° oven for 15 minutes. Combine first 5
ingredients, stirring with a whisk until smooth. Melt 1 tablespoon butter in
preheated pan until browned, swirling to evenly coat pan. Add batter; sprinkle
evenly with chocolate chips. Bake at 450° for 10 minutes or until puffed and
browned.
Cut banana halves in half crosswise. Melt 1 tablespoon butter in a large skillet
over medium-high heat. Add bananas; cook 2 minutes on each side or until
browned. Add liqueur; simmer 1 minute. Serve with Dutch baby; top with whipped
topping.
Yield: 6 servings (serving size: 1 Dutch baby wedge, 2 banana pieces, and about 1 1/2
tablespoons whipped topping)
CALORIES 326 (28% from fat); FAT 10g (sat 5.7g,mono 2.9g,poly 0.6g); PROTEIN
219
5.3g; CHOLESTEROL 83mg; CALCIUM 55mg; SODIUM 175mg; FIBER 2.5g; IRON
1.3mg; CARBOHYDRATE 47.8g
220
Ricotta Fettuccine Alfredo with Broccoli
Adapted from CL March 1999
Healthy Units: 9 (as written from CL)
Servings: 4 (really big servings!)
Posted by: Tracy (tracy1j)
April 16, 2008
CL comments: This is a low-fat alternative to traditional Alfredo sauce. We like it

more than the original version. A local restaurant provided the inspiration for
adding the broccoli.
Tracy’s comments: This was REALLY yummy. It's kind of a combo between very
good alfredo sauce and the filling of lasagna (because of the ricotta). The NI
seems a little high (see below), but you can decrease the HU by 1 by using
whole wheat pasta. I added diced grilled chicken, and made it into 6 servings.
2 cups small broccoli florets

2 tablespoons butter or stick margarine
2 tablespoons all-purpose flour
2 cups fat-free milk
2/3 cup (2 1/2 ounces) part-skim ricotta cheese
1/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
4 cups hot cooked fettuccine (about 8 ounces uncooked pasta)(I used whole
wheat penne)
2 tablespoons minced fresh parsley
[diced chicken or cooked shrimp, optional]
Steam broccoli, covered, 3 minutes or until crisp-tender. Melt the butter in a

saucepan over medium heat. Add flour, and cook for 1 minute, stirring constantly.
Gradually add milk, stirring with a whisk until blended. Cook 15 minutes or until
thick, stirring constantly. Stir in cheeses, salt, and pepper, and cook 5 minutes or
until cheese melts. Stir in broccoli and pasta. Sprinkle with parsley.
Yield: 4 servings (serving size: 1 1/2 cups)
221
Spinach Salad with Tangerines and Mango
Category: Salads
Adapted from CIA’s Gourmet Meals in Minutes
Healthy Units: 2.2
Servings: 8
Posted by Kidsnurse#1(Laurie)
Date: 4/16/08
Quick and Easy; Kid Friendly (minus the onion!)
Laurie’s Comment: For a side salad with a meal, this makes 12 servings easily. I
think it would make a great summer main dish salad with the addition of protein
like grilled chicken, goat cheese, or blue cheese.
Ingredients:
1 1/2 pounds spinach leaves -- baby spinach, stems removed

1 red onion -- sliced into paper-thin rings
5 tangerines -- segments only
1 pound mango -- small dice
1/2 cup Tangerine Pineapple Vinaigrette
Instructions:
Clean and thoroughly dry the spinach.
Just before serving, whisk the vinaigrette vigorously and adjust the seasoning, if
necessary.
Toss the spinach with the vinaigrette.
Arrange on chilled plates, top with onion rings, tangerine segments, and diced
mango.
Serve immediately.
Nutritional information (including the vinaigrette):

110mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 1
Fruit; 1 Fat; 0 Other Carbohydrates.
222
Tangerine Pineapple Vinaigrette
Category: Sauces, spreads, condiments

Healthy Units: 1.5
Servings: 28 (about 1½ T. per serving)
Posted by Laurie(Kidsnurse#1)
Date: 4/16/08
Quick and easy;kid friendly
Comment: I reduced the amount of both of the oils this recipe called for.
Ingredients:
1/2 cup tangerine juice

4 tablespoons pineapple juice
1 tablespoon lemon juice
1 tablespoon balsamic vinegar
1 teaspoon Dijon mustard
1/2 teaspoon garlic -- minced
3/4 teaspoon salt -- to taste
1/2 teaspoon fresh ground pepper -- to taste
Instructions:
Combine juices, vinegar, mustard, and garlic.
Whisk in the oils gradually.
Adjust the seasoning with salt and pepper.
Nutritional Information:
Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 0
223
Seared Salmon with a Moroccan Spice Crust
Category: Fish/Seafood
Healthy Units: 5.5
Servings: 8
Posted by Laurie(Kidsnurse#1)
Date: 4/16/08
Quick & Easy
Comments: This recipe bumped Maple Salmon to number 2 on my favorite

salmon list! I was skeptical about the spice mixture and probably wouldn't have
tried it if it hadn't been one of the recipes used in our class.
Ingredients:
3 pounds salmon fillets

1 1/2 teaspoons curry powder
1 1/2 teaspoons coriander seeds
1 1/2 teaspoons cumin seeds
1 1/2 teaspoons caraway seeds
1 1/2 teaspoons anise seeds
1 1/2 teaspoons black peppercorns
1 teaspoon salt -- to taste
1/2 teaspoon ground black pepper -- to taste
Instructions:
Combine the curry powder, coriander, cumin, caraway, anise and peppercorns.
Coarsely grind in a spice grinder or mortar and pestle.
Season the salmon generously with salt and pepper.
Rub both sides of the fillets with a generous amount of the spice mixture.
Cook the salmon in a preheated skillet in 2 batches, with 1T olive oil used for
each batch. Cook until browned on the outside and opaque in the center, turning
once.
Serve immediately.
Nutritional information:
382mg Sodium. Exchanges: 0 Grain(Starch); 5 Lean Meat; 0 Vegetable; 1/2 Fat.
224
Broiled lamb chops with white bean-rosemary sauce (ragout)
(Meat)
Adapted from CIA/WW
Healthy Units: 11.5
Servings 4
Date 04/19/08
Ingredients
3 T. reduced sodium soy sauce
1 T. Worcestershire sauce
1 T. Dijon mustard
1 T. olive oil
4 tsp. chopped fresh rosemary
2 tsp. chopped fresh thyme
2 tsp. chopped fresh sage
Freshly ground pepper
8 (3 oz.) frenched lamb rib chops (I picked up lamb loin/T-bone chops from
Costco)
2 c. prepared demi-glace (or 1/2 T. demi-glace concentrate per the Gourmet
Meals version)
1 1/4 c. cooked canellini beans (1 can)
1/2 tsp. salt
Instructions
1. Combine soy, Worcestershire, mustard, oil, 2 tsp. rosemary, thyme, sage and
a grinding of black pepper in a zip-top bag. Add the lamb. Refrigerate 30
minutes.
2. Combine the demi glace, beans, 1/4 tsp. salt and some pepper in a medium
saucepan. Bring to a simmer, reduce the heat, cover, and cook 15 minutes. (If
you use the demi-glace concentrate, add water.... but 2 cups of liquid seems too
much - I would reduce to 1 cup)
3. Remove chops from marinade. Sprinkle with the other 1/4 tsp salt and a
grinding of black pepper. Broil or grill to your preferred doneness.
4. Serve with beans... sprinkle remaining 2 tsp. fresh rosemary.
Per serving: 525 cal; 21 g. fat (7 sat); 4 g. fiber; 61 g. protein
225
Seared Salmon with a Moroccan Spice Crust, Lentils and Frisee
Seafood
Adapted from CIA
Healthy Units: 5.2
Servings 4
Date 4/19/08
Ingredients
12-16 white pearl onions (The onions were not in the original Gourmet
Meals/cooking class version, but they look mighty yummy)
1 1/2 tsp unsalted butter (I'll use olive oil for heart health)
3/4 tsp sugar
1/4 tsp salt
1/4 tsp freshly ground pepper
1 1/2 tsp curry powder
1 1/2 tsp coriander seeds
1 1/2 tsp cumin seeds
1 1/2 tsp caraway seeds
1 1/2 tsp anise seeds
1 1/2 tsp black peppercorns
1 lb salmon fillet, cut into 4 pieces
1 c. cooked green (french) lentils
1 small head frisee, rinsed and torn
(Lentils and frisee also not in the classroom version)
Instructions
1. Fill a medium saucepan with enough water to cover the onions and bring to a
boil. Add the onions; simmer, covered 3-4 min. Drain. When cool, remove the
roots and peel.
2. Melt the butter (or heat the oil) in a nonstick skilled over med-low heat. Add the
onions. Cook until golden brown, stirring often - about 15 minutes. Add the sugar
and cook until glazed, about 5 minutes. Add salt & pepper - keep warm.
3. Combine spices in a small bowl. Coarsely grind in a spice grinder or with a

mortar and pestle. Rub both sides of the salmon with the spice mixture.
4. Spray a large non-stick skillet with cooking spray and set over high heat. Cook
salmon, turning once, until the fish is browned on the outside, and opaque in the
center - approximately 4 minutes per side (I will reduce the time - I prefer my
salmon medium.
5. Serve with 1/4 c. lentils. Garnish with onions and frisee.
NI: 263 calories, 9 g. fat (2 sat), 4 g. fiber, 28 g. protein
226
Grilled Steak Salad with Horseradish Dressing
Category: Salad
Adapted from CIA Gourmet Meals in Minutes
Healthy Units: 8
Servings: 6
April 20, 2008
CIA Notes: The minimum time required to prepare this flank steak allows for the
assembly of a salad packed with hearty flavors that is both easy to prepare and
beautiful to present.
Eileen’s Notes: This was my favorite meal from the CIA cooking class and loved
it again when making it at home using filet, plum tomatoes, and reduced fat
mayonnaise and sour cream. I also added extra horseradish and lemon juice as
Peggy and Jilly did when preparing it for our class.
1 ½ pounds flank steak

1 tsp. salt, or to taste
½ tsp. black pepper, or to taste
¼ cup low fat sour cream
½ cup reduced fat mayonnaise
3 T prepared horseradish
2 T lemon juice
2/3 cup blue cheese, crumbled
6 cups romaine lettuce, washed and drained, cut into bite sized pieces
1 tsp. lemon zest
2/3 pint cherry tomatoes, sliced lengthwise
½ cup red onion, thinly sliced
Season the beef generously with salt and black pepper. Grill the steak to desired
doneness, about 3-4 minutes per side for medium rare.
Meanwhile, in a small bowl, mix together the sour cream, mayonnaise,

horseradish, lemon juice, and ½ tsp. pepper using a whisk. Season the dressing
with salt and more pepper if necessary.
In a large bowl, toss together the lettuce, lemon zest, tomatoes, half the blue
cheese crumbles, and the dressing. Divide the salad mixture among 6 serving
plates.
Cut the steak across the grain into thin slanting slices. Place the sliced steak
around the salad and top with the onion slices and remaining blue cheese.
CALORIES 326; FAT 20g; PROTEIN 27g; CHOLESTEROL 77mg; CALCIUM

117mg; SODIUM 755mg; FIBER 2g; IRON 3mg; CARBOHTDRATE 9g
227
Sizzling Steak with Roasted Vegetables
Adapted from: Cooking Light January 1999
Healthy Units: 8
Serves: 4
Posted by: KateWD (Kate)
Date: 04/21/2008
A hot skillet allows you to control the degree of doneness more precisely, and the
intense heat helps seal in flavor. Zip-top bags simplify the marinating process.
Kate’s Notes: I marinated the meat about 8 hours, roasted the veggies in a foil
packet on the grill and also grilled the steak. The sweet/spicy sauce was
wonderful, despite the fact I did not have the browned bits from the pan; I added
a bit more horseradish.
MARINADE:
1/3 cup dry red wine
1/4 cup beef broth
2 tablespoons balsamic vinegar
1 tablespoon brown sugar
4 (4-ounce) beef tenderloin steaks (1 inch thick)
ROASTED VEGETABLES:
1 cup (1-inch) pieces red bell pepper
1 cup (1-inch) pieces yellow bell pepper
2 teaspoons vegetable oil
12 small red potatoes, quartered (about 1 1/2 pounds)
3 shallots, halved
1/4 teaspoon salt
REMAINING INGREDIENTS:
2 teaspoons coarsely ground black pepper
1/2 teaspoon salt
1 teaspoon vegetable oil
1 teaspoon prepared horseradish
228
Sizzling Steak with Roasted Vegetables (continued)
To prepare marinade, combine first 6 ingredients in a large zip-top plastic bag.

Add steaks to bag, and seal. Marinate in refrigerator for 2 hours, turning
occasionally.
To prepare the roasted vegetables, combine bell peppers, 2 teaspoons oil,

potatoes, shallots, and salt in a 13 x 9-inch baking dish. Bake at 400° for 45
minutes or until potatoes are tender, stirring occasionally.
Remove steaks from bag, reserving marinade. Sprinkle 2 teaspoons black

pepper and salt over each side of steaks. Heat 1 teaspoon oil in a large nonstick
skillet over medium-high heat. Add steaks, and saute for 3 minutes on each side
or until the steaks are at the desired degree of doneness. Remove steaks from
pan. Add reserved marinade to skillet, and boil 1 minute, scraping skillet to
loosen browned bits. Stir in horseradish. Pour sauce over steaks and vegetables.
Yield: 4 servings (serving size: 1 steak, 1 cup vegetables, and 2 tablespoons

sauce)
PROTEIN 29g; CHOLESTEROL 73mg; CALCIUM 49mg; SODIUM 620mg;
229
Artichoke and Parmesan Risotto
Category: Rice/Pasta (RP)
Adapted from: Bon Appétit April 2008
Healthy Units: 7
Servings: 6
Date: April 22, 2008
BA Notes: Cooking the artichokes with the rice infuses the risotto with the flavor
of this delicate vegetable. Makes 6 to 8 (side-dish or 4 main-course) servings
Em’s Notes: I thought that this made 6 nice meal-size servings. I had fun playing
with the baby artichokes, but a package of frozen artichoke hearts would work
well as a substitute. Nutritionals reflect my changes.
5 1/2 cups (or more) low-salt chicken broth (I used non-fat)

2 tablespoons (1/4 stick) butter, divided (I used light butter)
1 tablespoons extra-virgin olive oil (Original recipe called for 2T)
1 cup finely chopped onion
8 baby artichokes, trimmed, halved (I cut each into 8 pieces.)
1 1/2 cups arborio rice (about 10 ounces)
1/2 cup finely grated Parmesan cheese
Bring broth to simmer in saucepan. Remove from heat. Cover; keep warm.
Melt 1 tablespoon butter with oil in heavy pot over medium-high heat. Add onion;
sauté until soft and golden, about 5 minutes. Pat artichokes dry and add to pot.
Sprinkle with salt and pepper. Cover and cook until artichokes begin to brown,
stirring often, about 8 minutes. Add rice; stir 2 minutes. Add wine; stir until
absorbed, about 1 minute. Add 1 1/2 cups warm broth; cook until absorbed,
stirring often, about 5 minutes. Add more broth, 1/2 cupful at a time, allowing
each addition to be absorbed before adding next and stirring often, until rice is
just tender and mixture is creamy, about 20 minutes longer. Remove from heat;
stir in cheese and 1 tablespoon butter. Season with salt and pepper. Transfer to
bowl and serve.
784mg Sodium.
230
Sliced Sautéed Artichokes
Category: Vegetables (V)
Adapted From: Twelve, A Tuscan Cookbook
Healthy Units: 2.5
Servings: 6
Cookbook Notes : The artichoke slices are cooked together with a whole
pancetta slice, which is then divided into a few chunks and served with the
artichokes. You can leave out the pancetta if you like, and add any other fresh
herbs.
9 medium artichokes (I used baby artichokes)

1 Tablespoon olive oil (original recipe called for 4 tablespoons)
1 ounce pancetta -- chopped
1 cup vegetable broth
Prepare a bowl of cold water with the juice of a half a lemon. Trim the artichokes
of their tough outer leaves. Those you leave are the ones you will eat, so be sure
that they are not tough. Chop off about a third of the top spear. Cut off stem,
leaving about 1.25 inches and trim down to a pyramid point, trimming away the
dark green outer stem. Cut them in half vertically and scrape out the choke. Slice
each half vertically into about 6 pieces, depending on the size of the artichoke.
Drop into the lemon water to prevent them from discoloring while you prepare the
rest. Drain and pat dry with paper towels.
Heat the olive oil in a large saucepan. Add the artichoke, garlic and pancetta.
Sauté for about 5 minutes until lightly golden and season with salt and pepper.
Add 1cup of vegetable stock or water. Cover and simmer for 10 minutes more
until the artichokes have softened. Add a few drops of liquid if necessary to keep
them just moist. Stir in the parsley.
Serve hot or at room temperature.
579mg Sodium.
231
Melanie's Soft Wheat Bread
Adapted from Esther Chupp's wheat bread recipe,
Chupp's Country Cupboard in Springboro, PA
Healthy Units: 2
Serves: 16 per loaf
Posted by: HomeSchoolMel(Melanie)
Date: 04/23/08
Makes 3 loaves
Melanie’s Notes: Enjoy! My family LOVES this bread. I experimented for quite a
while before finding a soft wheat bread that would be good for sandwiches and
toast. Chupp's Country Cupboard sells this bread by the dozens 2 days each
week.
3 cups warm water

1/2 cup canola oil
1 Tbsp. sea salt
1/2 cup brown sugar (I often use Sucanat)
2 Tbsp. yeast
1/4 cup cracked wheat
1/4 cup molasses
Combine the above ingredients in Kitchen Aid Mixer bowl and let sit for 10
minutes (I put these in in the order listed and do not stir - the cracked wheat and
molasses do a fine job of mixing in the yeast - I find that when I've tried to stir it,
the yeast globs on the spoon).
Add 3 cups whole wheat flour and mix at medium speed until well blended (using
dough hook). Add 2 cups white flour (I use Seal of Minnesota bread flour) and
blend at low speed. Continue adding flour until a stiff dough forms (usually 2
more cups). Turn this out onto a flat surface and continue kneading in small
amounts of white flour until dough is stiff and hardly sticks to your hands
anymore. Set the dough in a warmed bowl coated with cooking spray. Turn
dough once, cover with a wet cloth and allow to rise until doubled in size (this
usually takes about 2 hours). Punch down dough and form into 3 equal balls (if
you want, weigh them - they should each be about 1 1/2 lbs.). Flatten dough balls
into a rectangle and roll up tight. Place into warmed, greased bread pans, punch
each loaf with the tines of a fork to create air pockets. Let bread rise until doubled
in size (about 1 hour). Bake at 350 for 25 to 30 minutes. Remove from bread
pans after 10 minutes and let cool completely before placing in bread bags.
NI for Melanie's Soft Wheat Bread based on 48 servings: (3 loaves with 16 slices
per loaf - 1 slice per serving)
93 calories, 3 g fat, 2 g protein, 15 g carbs, 1 g fiber, 0 mg cholesterol, 136 mg

sodium.
232
Marinated London Broil
Adapted from : Cooking Light May 2008
Healthy Units: 5
Serves: 8
Posted by: Kate
April 27, 2008
This simple marinade made for a very tasty steak. I grilled it, rather than broiling.
1/2 cup chopped shallots

1/4 cup low-sodium soy sauce
3 tablespoons fresh lemon juice
2 teaspoons fresh thyme
1 teaspoon dried oregano
1 (2-pound) boneless top round steak, trimmed
Cooking spray
1/2 teaspoon salt
1. Combine first 8 ingredients in a large zip-top plastic bag. Pierce steak with a
fork. Add steak to bag; seal. Marinate in refrigerator 2 hours, turning every 30
minutes.
2. Preheat broiler.
3. Remove steak from bag; discard marinade. Scrape shallots and garlic from
steak; discard shallots and garlic. Place steak on broiler pan coated with cooking
spray. Sprinkle steak evenly with salt and pepper. Broil 4 inches from heat for 6
minutes on each side or until desired degree of doneness. Let stand 10 minutes
before slicing against the grain.
Yield: 8 servings (serving size: 3 ounces)
233
Herb Butter-Tossed Potatoes and Corn
Adapted from: Cuisine at Home Weeknight Grilling

Healthy Units: 5
Serves: 4
Posted by: Kate
April 27, 2008
Great quick and easy side dish to prepare on the grill. I subbed thick sweet onion
slices for the shallots and used light butter, NI is for the recipe as written.
1 lb. Red new potatoes cut into thick rounds

2 ears fresh sweet corn, shucked and cut into 2” chunks
12 shallots peeled
2 T unsalted butter, softened
2 T chopped fresh parsley
Preheat grill to medium-high.
Grill potatoes, corn and shallots, turning often to prevent charring. Cook until grill
marks appear and potatoes are tender 15-20 minutes. Transfer vegetables to a
bowl, toss with butter, parsley, salt and pepper.
Per 1 ¼ cups: 244 calories, 6 g fat, 3 g fiber.
234
Sautéed Chard with Pancetta
Adapted From: CL April ‘08
Healthy Units: 0.7
Servings: 6
CL Notes: The pancetta (Italian unsmoked bacon) renders a small amount of fat,
which is then used to sauté the chard. Serve this robust side with steaks, roast
chicken, or roast pork.
2 bunches Swiss chard (about 3/4 pound)

1 ounce pancetta, diced (about 1/4 cup)
1/4 teaspoon crushed red pepper
2 tablespoons grated fresh Parmigiano-Reggiano cheese
1. Rinse and drain chard; pat dry with paper towels. Trim stalks from chard
leaves, reserving stalks and leaves. Coarsely chop stalks to equal 1 cup; discard
remaining stalks. Chop leaves.
2. Heat a large nonstick skillet over medium-high heat. Add pancetta to pan;
sauté 2 minutes or until lightly browned, stirring frequently. Add garlic and chard
stalks to pan; sauté 2 minutes or until tender, stirring frequently. Add half of chard
leaves to pan; sauté 1 minute or until leaves wilt, stirring frequently. Add
remaining chard leaves and pepper to pan; sauté 1 minute or until leaves wilt,
stirring frequently. Sprinkle with cheese.
Yield: 6 servings (serving size: 1/2 cup chard mixture and 1 teaspoon cheese)
CALORIES 37 (51% from fat); FAT 2.1g (sat 1g,mono 0.9g,poly 0.2g); PROTEIN
2.4g; CHOLESTEROL 5mg; CALCIUM 49mg; SODIUM 224mg; FIBER 1g; IRON
235
Rhubarb-Strawberry Crisp
Category: Desserts (D)
Adapted From: CL May ‘08
Healthy Units: 6 (original) / 3.7 (WWED way)
Servings: 8
CL Notes: Be sure to serve shortly after taking the dish out of the oven for
superior texture and flavor.
Em’s Notes: This is a wonderful Spring crisp. The classic combination of rhubarb
and strawberries is perfectly balanced.
Filling:
6 cups (1/2-inch) slices rhubarb (about 2 pounds)
2 1/2 cups halved strawberries
3/4 cup granulated sugar (I used Splenda)
3 tablespoons cornstarch (I forgot this and didn’t miss it)
1 teaspoon grated orange rind
Cooking spray
Topping:
2/3 cup all-purpose flour (about 3 ounces) (I used whole wheat flour)
Dash of salt
6 tablespoons chilled butter, cut into small pieces (I used light butter)

2. To prepare filling, combine the first 6 ingredients. Spoon into a 13 x 9–inch
baking dish coated with cooking spray.
3. To prepare topping, lightly spoon flour into dry measuring cups. Combine flour
and next 4 ingredients (through salt) in a medium bowl; cut in butter with a pastry
blender or 2 knives until mixture is crumbly. Sprinkle topping over filling. Bake at
375° for 30 minutes or until bubbly. Let stand 10 minutes.
(Original) CALORIES 303 (28% from fat); FAT 9.3g (sat 5.5g,mono 2.4g,poly 0.6g);
PROTEIN 3.1g; CHOLESTEROL 23mg; CALCIUM 108mg; SODIUM 89mg; FIBER 3.5g;
IRON 1.5mg; CARBOHYDRATE 54.3g
(With my changes) Per Serving (excluding unknown items): 199 Calories; 6g Fat (24.4%
calories from fat); 4g Protein; 35g Carbohydrate; 4g Dietary Fiber; 11mg Cholesterol;
114mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2 Fruit; 1 Fat; 1 Other
Carbohydrates.
236
Caribbean Shrimp Salad with Lime Vinaigrette
Source: Adapted from Cooking Light, January 2008
Healthy Units: 6
Serves: 4
Posted by: Danikam
Danika’s notes: the only thing I changed was the cook the shrimp in the
marinade/dressing. I think the raw garlic would have been too strong otherwise. It
was a beautiful salad and makes a great light/summer meal.
Ingredients
4 cups chopped cooked shrimp (about 1 1/2 pounds)
5 tablespoons seasoned rice vinegar, divided
2 tablespoons chili garlic sauce (such as Lee Kum Kee)
1 1/2 tablespoons olive oil
1 tablespoon grated lime rind
1/4 cup fresh lime juice (about 3 large limes)
1/2 teaspoon paprika
Dash of salt
8 cups fresh baby spinach
1 cup chopped peeled mango (about 1 large)
1 cup julienne-cut radishes
1/4 cup diced peeled avocado
1/2 cup thinly sliced green onions
2 tablespoons unsalted pumpkinseed kernels
Preparation
Combine shrimp, 2 tablespoons vinegar, and chili garlic sauce in a large bowl;
toss well. Cover and chill 1 hour.
Combine remaining 3 tablespoons vinegar, oil, and next 6 ingredients (through

salt) in a small bowl, stirring with a whisk.
Place 2 cups spinach on each of 4 plates; top each serving with 1 cup shrimp
mixture. Arrange 1/4 cup mango, 1/4 cup radishes, and 1 tablespoon avocado
around shrimp on each plate. Top each serving with 2 tablespoons green onions
and 1 1/2 teaspoons pumpkinseed kernels. Drizzle each salad with 2
tablespoons vinaigrette.
CALORIES 281(32% from fat); FAT 10g (sat 1.7g,mono 5.7g,poly 2.2g); PROTEIN
237
Pork with Pineapple BBQ Salsa and Sweet Potatoes
Adapted from Woman’s Day Magazine
Healthy Units: 5
Serves: 4
Posted by: Kate
April 29, 2008
Quick, easy and delicious, and no pans to scrub. You could cook this on the grill.
1 pork tenderloin (about 12 oz)

2 large sweet potatoes, cut in 1/2-in. wedges
1/3 cup barbecue sauce
1/4 cup chopped cilantro
2 tsp oil
1/2 tsp chili powder
1 1/4 cups diced fresh or canned pineapple
3 Tbsp chopped red onion
1. Heat oven to 500°F. Position racks to divide oven in thirds. You'll need 2
rimmed baking sheets lined with nonstick foil.
2. Place pork on 1 baking sheet, sweet potatoes on the other. Mix 3 Tbsp
barbecue sauce with 1 Tbsp cilantro; brush on pork. Drizzle potatoes with oil;
sprinkle with chili powder. Toss to coat; spread evenly.
3. Roast pans 10 minutes; remove from oven. Gently toss sweet potatoes and
turn pork. Return to oven; roast potatoes 8 minutes or until tender, pork 15
minutes or until medium.
4. Remove pork to cutting board; let rest while combining pineapple, onion, and
remaining cilantro and barbecue sauce in a bowl. Slice pork; top with the
pineapple salsa. Serve with sweet potatoes
Nutrition Facts
Yield 4 servings
Amount Per Serving

Calories 258
Total Fat 6 g
Saturated Fat 1 g
Cholesterol 47 mg
Sodium 301 mg
Total Carbohydrate 33 g
Dietary Fiber 4 g
Protein 19 g
238
Oatmeal-Almond Lace Cookies
Source: Cooking Light, May 2008
Healthy Units: 1 per cookie
Makes 36 cookies
Posted by DebMj1
4/29/08
CL Notes: Keep an eye on these delicate cookies while they bake because they
can burn quickly.
Deb’s Notes: I used 1/4 cup of corn syrup as it was all I had. It was more than
enough. I also used 1/4 cup of sugar and 1 Tbsp. splenda in lieu of the 1/3 cup of
sugar.
1 cup regular oats, toasted

1/3 cup light-colored corn syrup (see notes)
1 tablespoon canola oil
2 tablespoons butter
1/3 cup sugar (see notes)
1 large egg
1/4 teaspoon salt
1/4 cup chopped blanched almonds, toasted
2. Combine the first 3 ingredients in a medium bowl. Melt butter in a small

saucepan over low heat. Cook 2 minutes or until butter begins to brown (do not
burn). Pour into oat mixture; stir well.
3. Place sugar and egg in a medium bowl; beat with a mixer at medium speed
until light and fluffy (about 2 minutes). Beat in vanilla.
4. Combine flour, baking powder, and salt, stirring with a whisk. Stir flour mixture
into egg mixture. Stir egg mixture into oat mixture. Add almonds; stir well to
combine.
5. Drop dough by heaping teaspoonfuls 2 inches apart onto 2 baking sheets lined
with parchment paper. Bake at 400° for 4 minutes or until golden. Cool on pans 2
minutes. Transfer parchment to cooling rack; cool completely.
CALORIES 42(36% from fat); FAT 1.7g (sat 0.5g,mono 0.7g,poly 0.3g); PROTEIN 0.7g;
CHOLESTEROL 2mg; CALCIUM 12mg; SODIUM 38mg; FIBER 0.3g; IRON 0.2mg;
CARBOHYDRATE 6.4g
239
Miniature Cheesecakes
Adapted from CIA's "Gourmet Meals in Minutes"
Core: No
Healthy Units: 5.5
Servings: 10
Posted by: Laurie
Date: May 3, 2008
Quick and easy; kid-friendly
CIA notes: NOTES : To create a marbled cheesecake, chill fudge or caramel sauce or
fruit coulis. After adding the batter to the individual shells, swirl about 1 teaspoon of
sauce into each one before baking.
My notes: The original recipe called for regular cream cheese and heavy cream, and
only called for 8 shells - the batter did not fit into only 8 of the Keebler shells. I made
these twice, the first time as written here. The second time I tried to decrease the
number of calories by subbing fat-free evaporated milk. They came out a bit chewy
doing this and it only decreased the "thingies" by 1/serving.
Ingredients:
1 1/2 Cups Neufchatel cheese 1/2 Cup Sugar
1/4 teaspoon salt 2 eggs
6 tablespoons half and half, chilled 1 teaspoon vanilla extract
10 individual sized prepared graham cracker desert shells -- I used Keebler
Preheat oven to 325
Combine the cream cheese, sugar and salt. Mix on medium speed with the paddle
attachment, occasionally scraping down the bowl, until the mixture is completely smooth,
approximately 3 minutes.
Whisk the eggs together. Add eggs to cream cheese in 2 additions, mixing until fully
incorporated after each addition, and scraping down the bowl as needed.
Add the half and half and vanilla and mixed until just incorporated
Divide batter equally between the graham cracker shells. Gently tap pans to release air
bubbles.
Place the shells on a baking sheet. Bake at 325 until the centers are set about Place the
cheesecakes on wire racks until completely cool. Cover with plastic wrap and refrigerate
for about 1-1 1/2 hours to allow them to set properly.
To serve, unmold the cheesecakes from this aluminum pans onto individual serving
plates. Serving plain, or with a pool of caramel or fudge sauce or fresh fruit coulis.
Nutritional information:
Per Serving: 231 Calories; 11g Fat (44.2% calories from fat); 4g Protein; 27g Carbohydrate; 1g Dietary Fiber; 59mg
Cholesterol; 264mg Sodium. Exchanges: 1/2 Lean Meat; 0 Non-Fat Milk; 1 Fat; 1/2 Other Carbohydrates.
240
Cream Cheese & Pesto Stuffed Chicken Breasts
Adapted from Eating Well Winter 2004
Healthy Units: 5
Servings: 4
Posted by jhoulihan
5/3/08
Quick & Easy
2 tablespoons reduced-fat cream cheese (Neufchatel)

1 tablespoon basil pesto (store-bought or homemade)
4 boneless, skinless chicken breast halves (1-1 1/4 pounds total)
1 egg white
1/2 cup plain dry breadcrumbs
2 teaspoons extra-virgin olive oil
1. Preheat oven to 400°F. Coat a rimmed baking sheet with cooking spray.
2. Combine cream cheese, pesto and pepper in a small bowl with a fork.
3. Cut a horizontal slit along the thin, long edge of a chicken breast half, nearly
through to the opposite side. Open up each breast and place one-fourth of the
filling in the center. Close the breast over the filling, pressing the edges firmly
together to seal. Repeat with the remaining chicken breasts and filling.
4. Lightly beat egg white with a fork in a medium bowl. Place breadcrumbs in a
shallow glass dish. Hold each chicken breast half together and dip in the egg
white, then dredge in the breadcrumbs. (Discard leftovers.)
5. Heat oil in a large nonstick skillet over medium-high heat. Add chicken breasts;
cook until browned on one side, about 2 minutes. Place the chicken, browned-
side up, on the prepared baking sheet. Bake until the chicken is no longer pink in
the center or until an instant-read thermometer registers 170°F, about 20
minutes.
NUTRITION INFORMATION: Per serving: 233 calories; 7 g fat (2 g sat, 3 g

mono); 71 mg cholesterol; 11 g carbohydrate; 30 g protein; 1 g fiber; 231 mg
sodium.
241
Swordfish Spiedinis
Category: Seafood (FS)
Source: Food and Wine, March 2007
Healthy Units: 5
6 Servings - 1 skewer each
Posted by DebMj1
May 4, 2008
Quick and Easy
F&W Note: Giada De Laurentiis, host of Food Network’s Everyday Italian and
Behind the Bash, cuts swordfish into chunks and cooks them on skewers so the
fish is done extra fast. Alternatively, "I like to skewer the swordfish on rosemary
sticks before grilling them," De Laurentiis says. "The rosemary sticks infuse the
fish with such a nice flavor."
2 tablespoons extra-virgin olive oil

1 teaspoon herbes de Provence
Salt and freshly ground pepper
1 1/2 pounds skinless swordfish steak, cut into 1-inch cubes
6 slices of pancetta or bacon (I used Hatfield bacon)
Light a grill. In a medium bowl, mix the oil with the herbes de Provence and 1/2
teaspoon each of salt and pepper. Add the swordfish cubes and toss to coat.
Thread one sixth of the swordfish cubes and 1 slice of pancetta onto each of 6
skewers (or soaked rosemary sprigs), wrapping the pancetta around the fish as
you go.
Grill the spiedini over high heat, turning occasionally, until the swordfish is
cooked through and lightly charred, 8 to 9 minutes. Transfer to plates and serve.
242
Fresh Corn Custards
Healthy Units: 3
6 servings, 1 custard each
Posted by DebMj1
5/4/08
My Notes: Pretty labor intensive, but so worth it! I used 3/4 skim milk and 1/4 fat-
free half and half because I never have 2% in the house. The FF half and half
imparted extra sweetness to the corn and it was perfect. I baked mine 30 minutes
and they definitely weren't done. I'll go at least 35 if not 40 next time.
3 cups fresh corn kernels (about 6 ears), divided

2 cups 2% reduced-fat milk
1/2 teaspoon salt
Cooking spray
Fresh chives (optional)
Bring 2 cups corn and milk to a simmer in a large saucepan over medium heat;
cook 20 minutes, and cool. Pour corn mixture into a blender or food processor;
process until smooth. Strain mixture through a sieve over a large bowl. Discard
solids. Add salt, pepper, and eggs to corn mixture; stir well with a whisk.
Divide remaining 1 cup corn evenly among 6 (6-ounce) ramekins generously

coated with cooking spray, and top each with 1/3 cup corn mixture.
Place the ramekins in a 13 x 9-inch baking pan, and add hot water to pan to a
depth of 1 inch. Bake at 350° for 30 minutes (see notes) or until the center barely
moves when the ramekin is touched. Remove the ramekins from pan, and cool
for 5 minutes on a wire rack. Invert custards. Garnish with fresh chives, if
desired.
CALORIES 181(30% from fat); FAT 6.1g (sat 2.2g,mono 2.1g,poly 1g);
FIBER 1g; IRON 1mg; CARBOHYDRATE 25g
NI with my changes, according to MC: 151 calories, 4 gms. fat and 2 gms. fiber.
243
Nathan's Lemon Cake
Core: No
Healthy Units: 7 (5 w/ Emily’s changes)
Servings: 16
Date: May 4, 2008
CL Notes: This is a namesake because Nathan Coulon's mom baked it for his
birthday every year. We've adapted this recipe to trim the fat and calories, and
it's still a moist, lemony treat.
Em’s Notes: My icing was very runny and most of it ran off the cake on to the
plate. It was still delicious, but I had to scoop some of the icing off the plate onto
each slice, but it worked. It may have been the light butter that I used, which has
a higher water content.
Cake:
Cooking spray
2 cups all-purpose flour (about 9 ounces) [I used 1 C all-purpose and 1 C white
whole wheat]
1/2 teaspoon salt
1 1/2 cups granulated sugar [I used ¾ C sugar and ¾ C Splenda]
1/2 cup unsalted butter, softened [I used light butter]
3 large eggs
1 cup nonfat buttermilk
2 tablespoons finely grated lemon rind
Icing:
3 cups powdered sugar
1/4 cup unsalted butter, melted [I used light butter]
1 tablespoon lemon rind
1/4 cup fresh lemon juice
Lemon rind strips (optional)
2. To prepare cake, coat 2 (8-inch) round cake pans with cooking spray; line
bottoms of pans with wax paper. Coat wax paper with cooking spray. Dust pans
with 2 tablespoons flour, and set aside.
244
3. Lightly spoon 2 cups flour into dry measuring cups, and level with a knife.
Combine 2 cups flour, baking powder, baking soda, and salt, stirring with a whisk.
4. Place granulated sugar and 1/2 cup butter in a large bowl; beat with a mixer at
medium speed until well blended (about 5 minutes). Add eggs, one at a time,
beating well after each addition. Add flour mixture and nonfat buttermilk alternately
to sugar mixture, beginning and ending with the flour mixture. Beat in 2
tablespoons lemon rind and 2 tablespoons lemon juice.
5. Pour batter into prepared pans; sharply tap pans once on counter to remove air
bubbles. Bake at 350° for 32 minutes or until a wooden pick inserted in center
comes out clean. Cool in pans 10 minutes on a wire rack; remove from pans. Cool
completely on wire rack; remove wax paper from cake layers.
6. To prepare icing, combine powdered sugar and the remaining ingredients

(except lemon rind strips) in a large bowl; stir with a whisk until smooth. Place 1
cake layer on a plate; spread half of icing on top of cake. Top with remaining cake
layer. Spread remaining half of icing over top of cake. Garnish with lemon rind
strips, if desired. Store cake loosely covered in the refrigerator.
Yield: 16 servings (serving size: 1 slice)
Nutritionals with my changes: Per Serving (excluding unknown items): 240

Calories; 6g Fat (20.8% calories from fat); 4g Protein; 45g Carbohydrate; 1g
Dietary Fiber; 47mg Cholesterol; 235mg Sodium.
245
Black Bean Enchilada Casserole (Slow Cooker)
Category: Vegetarian/Meatless (VG)
Source: Unknown
Healthy Units: 5.5 (3.5 w/ 6 servings)
Serves: 4-6
posted by CrissyBear
Date: 5/6/08
Crissy's Note: I mixed the olives into each layer and served this with a dollop of
low-fat sour cream. I had enough to serve 6 which lowered the nutritional info to
205 Calories; 2g Fat; 8g Dietary Fiber. I also mixed leftovers with Spanish rice &
lowfat cheese for a delicious Santa Fe-style rice bowl.
1 can (14 oz) diced tomatoes

1 cup salsa, chunky style
1/2 can (6 oz) tomato paste
1 can (15 oz) black beans, rinsed and drained
1 cup whole kernel corn, frozen
1 can (4-oz) diced green chiles
1 Tbsp ground cumin
4 corn tortillas
1 small can ripe olives, drained and sliced
In a large bowl, combine the tomatoes, salsa, tomato paste, beans, corn, green
chiles, cumin, and garlic. Mix well.
Ladle about 1 c of this mixture into the bottom of your slow cooker; spread
evenly. Top with 1l/2 tortillas, cutting to fit as necessary. Spread on 1/3 of the
remaining tomato mixture. Repeat these layers 2 more times, ending with the
rest of the tomato mixture; spread evenly over the top. Sprinkle the sliced olives
over all. Cover and cook on LOW for about 4 hours. Serve hot
12g Dietary Fiber; 0mg Cholesterol; 479mg Sodium
246
Orzo, Tomato & Zucchini Toss with Shrimp
Healthy Units: 4.5
Servings: 6 (about 1 cup)
May 6, 2008
Christine's Note: This is absolutely delicious and can be served hot, cold or room
temp so it's perfect for this summer's al fresco dining. I used a lemon garlic orzo;
if you use regular, I would suggest adding the juice of 1 lemon for that added
flavor boost. Have some grated cheese on the table too.
1 Tbsp + 1 tsp olive oil

1 cup cherry tomatoes, halved
1-1/2 cup chopped zucchini (about 2 medium)
2 cloves garlic, minced (I used large cloves)
1 pound shrimp, peeled and deveined
1/2 tsp Italian seasoning
1/4 tsp red pepper flakes
3 cups hot cooked orzo
1/2 cup low sodium chicken broth
1/4 tsp salt, or to taste (if you plan to pass the chesse at the table, go easy on the
salt)
Heat olive oil in a medium skillet over medium-high heat. Add cherry tomatoes,
zucchini, and garlic cloves; sauté 2 minutes.
Add shrimp; saute, occasionally tossing shrimp, 2 minutes. Stir in Italian

seasoning and red pepper flakes; sauté 1 minute or until zucchini is crisp-tender.
Combine tomato mixture, orzo, 1/2 cup of broth and salt; toss well.
2g Dietary Fiber; 115mg Cholesterol; 249mg Sodium.
247
Lombardi Chicken
Source: heavily adapted from a RR Board post
Healthy Units: 6
Serves: 4
May 7, 2008
This originated from a cookbook in Cedarburg, Wisconsin and pays homage to

Vince Lombardi, coach for the Green Bay Packers.
Crissy's Note: I didn't bother to bake it but rather returned the chicken to the pan
with the sauce, topped it with the cheese mixture and let it simmer, covered, until
the cheese melted. This recipe takes Chicken Marsala to a new level and is
elegant enough for company.
1 pound skinless, boneless chicken breasts halves, thinly sliced or pounded until
1/4" thick
salt & freshly ground black pepper, to taste
2 Tbsp flour
1 Tbsp olive oil, divided
1 Tbsp light butter
1 cup sliced mushrooms
1/3 cup Marsala wine
1/4 cup nonfat chicken broth
1/3 cup part-skim mozzarella cheese, shredded
1/4 cup grated Parmesan Cheese
1/4 cup green onions, thinly sliced
Season chicken slices with salt and fresh ground black pepper and coat lightly
with flour.
Heat 1/2 Tbsp olive oil in a skillet and add half of the chicken pieces. Cook for 2
minutes on each side. Transfer to a baking dish. Repeat with remaining oil and
chicken.
Melt the butter in the skillet. Add mushrooms, cook and stir until tender. Add wine
and broth and bring to a boil; boil gently about 5 minutes, until mixture is reduced
to about 1/2 cup. Pour over the chicken.
Combine the two cheeses and green onions and sprinkle over the chicken. Bake,
uncovered, in a 375 degree oven for 20 minutes or until chicken is tender and
cheese is melted.
253 Calories; 10g Fat (36.7% calories from fat); 32g Protein; 5g Carbohydrate; trace Dietary Fiber; 80mg Cholesterol;
351mg Sodium.
248
Pasta Primavera
Category: Pasta/Main Dish (RP)
Source: adapted from CL April 2004
Healthy Units: 7
Posted by: Waneyvant
Date: May 8, 2008
1/2 pound uncooked fusilli*

2 cups (1-inch) diagonally cut thin asparagus (about 3/4 pound)*
1/2 cup shelled green peas (about 3/4 pound unshelled green peas)*
Cooking spray
1 small yellow bell pepper, cut into julienne strips
1 small red onion, thinly sliced
1 cup halved cherry tomatoes
2/3 cup fat-free chicken broth*
1/3 cup whipping cream*
1/2 teaspoon salt
1/2 teaspoon crushed red pepper*
1/4 cup (1 ounce) grated fresh Parmesan cheese
1/4 cup thinly sliced fresh basil*
Cook pasta according to package directions, omitting salt and fat. Add asparagus
and peas during the last minute of cooking. Drain; place in a large bowl.
Heat oil in a large nonstick skillet coated with cooking spray over medium-high
heat. Add bell pepper, onion, and garlic; sauté 5 minutes. Add tomatoes; sauté 1
minute. Stir in broth, whipping cream, salt, and red pepper; cook 2 minutes or
until thoroughly heated.
Add tomato mixture to pasta mixture; toss to coat. Sprinkle with cheese and
basil. Serve immediately.
CALORIES 364 (28% from fat); FAT 11.2g; FIBER 5.4g
*My changes: subbed snow peas for asparagus & peas; added 8 oz quartered
white mushrooms; sub white wine for broth; sub fat free half & half for cream; sub
herbes de provence for basil (cuz that is what i had)
249
Cornmeal and Rye Waffles
Category: Breakfast (BR)
Adapted from King Arthur Whole Grain Baking
Healthy Units: 3.5
Servings: 16
Posted by Carrie
May 8, 2008
Kid Friendly, Freezer Friendly
My notes: You can sub regular milk with a tablespoon of vinegar if you do not
have buttermilk. Sub any canola, vegetable or olive oil if you do not have butter.
Freeze leftovers to pop in the toaster for quick breakfasts. Dinner waffles: Cut the
sugar by half, add 1 teaspoon of cumin or chili powder. Top waffle with chili, stew
or southern beans-n-greens for a fun dinner.
3 Cups buttermilk
2 whole eggs
6 Tablespoons butter, melted
2 Cups yellow cornmeal
1 Cup rye flour
1/4 Cup sugar
2 teaspoons salt
1 teaspoon maple extract
1.Whisk together buttermilk, eggs, and melted butter in a medium bowl. In a

separate bowl, whisk together the dry ingredients. Then quickly and gently
combine the wet and dry ingredients. Let the batter sit for 10 minutes to soften
the cornmeal. The batter will be thicker when you are ready to use it.
2.Preheat your waffle iron (spray with cooking spray before preheating). Drop
batter onto iron by 1/3 cupfuls and bake 3-5 minutes. These waffles are best with
a crispy brown exterior.
3.We like to serve these with butter and honey.
Per waffle: Cal: 165, Fat: 6g, Fiber 2g, sodium 508mg, Protein 4g,
250
Grilled Pork Chops with Rhubarb Chutney
Category: Meat (M)
Adapted from CL, May 2004
Core: No
Healthy Units: 8
Servings: 4
Posted by Laurie
May 10, 2008
CL notes: A simple jelly and mustard glaze coats pork chops that are topped with a
sweet-tart chutney. Serve with rice or couscous to soak up the sauce.
My notes: I used 4 ounce lean boneless pork loin chops. I subbed red pepper jelly for the
currant jelly for more kick and increased the cumin in the rub to 1/2 teasponn. I also
found that the chutney made closer to six servings for the chops I used. My changes
bring it down to 305 calories and 5 grams of fat w/no change in the fiber.
Ingredients
Chutney: Pork:
1/2 cup sugar 1/3 cup red currant jelly
1/4 cup balsamic vinegar 1 Tbsp whole grain Dijon mustard

1/4 teaspoon ground coriander 1/2 teaspoon salt
1 (3-inch) cinnamon stick 1/2 teaspoon black pepper
2 cups coarsely chopped rhubarb (about 1/2 lb) 1/4 teaspoon ground cumin
1/3 cup dried cranberries 4 (6-ounce) bone-in center-cut
1/4 cup chopped green onions pork chops (about ¼ inch thick)
1/4 teaspoon salt Cooking spray

1/4 teaspoon ground red pepper Thinly sliced green onions(optional)
Preparation
To prepare chutney, combine first 4 ingredients in a small saucepan. Bring to a boil over
medium-high heat. Add rhubarb and the next 4 ingredients (rhubarb through ground red
pepper); reduce heat, and simmer 5 minutes or until rhubarb is tender. Spoon into a
bowl; cover and chill at least 2 hours. Discard cinnamon stick.
Prepare grill.
To prepare pork, combine jelly and mustard in a small bowl; set aside.
Combine 1/2 teaspoon salt, black pepper, and cumin; rub evenly over pork. Place pork
on a grill rack coated with cooking spray; grill 4 minutes on each side or until desired
degree of doneness, basting occasionally with jelly mixture. Serve pork with chutney;
sprinkle with green onions, if desired.
Yield
4 servings (serving size: 1 pork chop and 1/2 cup chutney)
CALORIES 400(16% from fat); FAT 7g (sat 2.5g,mono 3.1g,poly 0.6g); PROTEIN 26.2g; CHOLESTEROL 69mg;
251
Broccoli and Pasta Soup
Category: Soups and Stews (ST)
Adapted from Moosewood Restaurant Daily Special
Healthy Units: 4.5
Servings: 10
May 12, 2008
Quick and Easy, Kid Friendly, Freezer Friendly
My notes: I adapted this with the addition of spinach and garbanzo beans and subbing
lemon pepper instead of salt. I am not sure if using whole wheat pasta will change the
nutritionals. MW suggests using white wine instead of ¼ C water and veggie stock for
the 6 Cups water. I blended all of the soup before adding pasta. A thick version of the
soup makes a tasty pasta sauce. Very filling. Goes great with a whole grain crusty
homemade bread.

2 cups onion, finely chopped
1 Tablespoon olive oil
1/4 cup water
1/8 teaspoon red pepper flakes
8 cups broccoli florets
6 cups water
1/2 teaspoon lemon pepper
1/2 pound ditalini
3 cups spinach
1 can garbanzo beans
1 Cup Parmesan cheese
Bring a covered pot of water to boi for cooking the pasta.
Combine the garlic, onions, and oil in a soup pot. SAute on medium heat for 8-10
minutes, stirring regularly until the onions start to carmelize. Add water and stir
well.Cook until liquid evaporates, about 4 minutes. Add the red pepper flakes, garbanzo
beans, waterand salt. Cover and cook, 7-9 minutes until the broccoli is tender.
when the pasta water boils, add the pasta and cook until al dente 8-10 minutes. Drain
and set aside.
2 minutes before the broccoli is done, lay the spinach on top of the broccoli. Cover again
and cook remaining two minutes.
Puree 1/3 of the soup mix in a blender until smooth and return to the pot. Add drained
pasta. Adjust lemon pepper seasoning to taste
If the soup is too thick for your tastes, adjust the liquid. Top each serving with cheese
and serve immediately.
Nutritionals: Cal: 239, fat 6g, fiber 7g, chol 6 mg, sodium 199 mg, carb 36g, protein 12g
252
Barley Pilaf with Chickpeas and Artichoke Hearts
Category: Rice/Pasta/Grains (RP)
Adapted from Cooking Light, January 2003
Healthy Units: 6
Servings: 4
Posted by jhoulihan
Date 5/15/08
Jodi's Notes: I cut back on the parmesan cheese and oil to cut down on the
calories. The original recipe also called for canned chickpeas, but I had some
dried ones that I had cooked for hummus instead.
2 cups warm water

1 cup uncooked quick-cooking barley
1/4 teaspoon salt
2 tablespoons commercial pesto
1 cup cooked chickpeas
1 tablespoon fresh lemon juice
1 teaspoon bottled minced garlic
1 (14-ounce) can quartered artichoke hearts, drained and rinsed
1/4 cup (1 ounces) preshredded fresh Parmesan cheese
Combine first 3 ingredients in a medium saucepan. Bring to a boil; cook 3

minutes. Cover, reduce heat, and simmer 8 minutes or until barley is tender and
liquid is absorbed. Stir in pesto and chickpeas; cook 1 minute or until thoroughly
heated. Stir in lemon juice.
While the barley cooks, heat the oil in a large nonstick skillet over medium-high
heat. Add garlic and artichokes; sauté 3 minutes or until lightly browned.
Place 1 cup barley mixture into each of 4 bowls, and then top each serving with
1/4 cup artichoke mixture. Sprinkle each serving with 1 tablespoon of cheese.
263mg Sodium. Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0
Fruit; 1 Fat; 0 Other Carbohydrates.
253
Mushroom & Spinach with Soppressata Crisps
Category: Vegetable (V)
Adapted From Fine Cooking Annual 2007
Healthy Units: 3
Servings: 4
Posted by Aimster
May 16, 2008
Amy’ Notes: This recipe is packed with textures and flavors. Make sure to slice
the soppressata very thin in order for it to crisp well.
1 ounce of very thinly sliced hot soppressata, quartered

2 Tablespoons of extra virgin olive oil
1 pound crimini mushrooms, quartered or cut into 6ths of large
kosher salt and freshly ground black pepper
5 medium scallions (white and green parts) cut into 1” pieces
2 medium garlic cloves, minced
5 ounces baby spinach
Put the soppressata in a 12” skillet over medium heat. Cook until crisp. Transfer
to a small plate lined with paper towels.
Increase the heat to medium-high and let the pan heat for a minute. Pour in the
oil and swirl to coat the pan. As soon as the oil is shimmering – not smoking –
add the mushrooms in an even layer. Season with salt and pepper and cook
undisturbed until they begin to brown, about 3 minutes.
Add the scallions and sauté, stirring as needed until the mushrooms are golden
brown and tender and the scallions lightly browned in places and softened, about
6-7 minutes. If the vegetables are cooking to fast or the pan bottom is starting to
burn, lower the heat to medium.
Stir in the garlic and cook for another 30 seconds. Turn off the heat and add the
spinach and crisped soppressata, flipping and stirring to blend and to wilt the
spinach. Season to taste with salt and pepper.
from fat); 5g Protein; 8g Carbohydrate; 2g Dietary Fiber; 3mg Cholesterol; 183mg
Sodium. Exchanges: 1 1/2 Vegetable; 1 1/2 Fat.
254
Broccoli with Garlic, Black Olives and Lemon
Adapted From Fine Cooking Annual 2007
Healthy Units: 3
Servings: 6
Posted by Aimster
May 16, 2008
Quick & Easy
Amy’s Notes: This was an excellent week night veggie dish. I cut the oil back to
¼ cup but I think next time I will cut it to 2 Tablespoons.
1.50 pounds broccoli crowns

¼ cup olive oil
1/3 cup pitted Kalamata olives, drained
1 medium clove garlic, finely chopped
½ teaspoon kosher salt
½ teaspoon dried oregano
1 medium onion
freshly ground pepper
1 ½ tablespoon fresh oregano, chopped
In a large pot bring about 2 inches of water to boil.
Trim and cut broccoli into to 2-3 inch florets. When the water is boiling steam the
broccoli in a steamer basket until just cooked 7-9 minutes.
While the broccoli steams, heat the oil in a small sauce pan over medium hat-low
heat. Add the olives, garlic, salt and dried oregano. Cook until the garlic is lightly
colored, 3-5 minutes. Remove the pan from the heat. Finely grate the zest form
the lemon: set aside. Squeeze 4 teaspoons of juice from the lemon and add the
juice to the oil and season with pepper to taste.
Spread the broccoli on a warned serving platter. Reheat the dressing until it
begins to bubble, and then pour it over the broccoli. Sprinkle with lemon zest and
fresh oregano.
Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Vegetable; 0 Fruit; 2 1/2 Fat.
255
Asian Caramelized Pineapple
Category: Fruits (F)
Adapted From: Cooking Light May 2008
Healthy Units: 1
Serves: 4
Posted by: Kate
May 16, 2008
I served this tasty and easy side dish with the Oriental Flank Steak, it would pair
well with just about any grilled meat or fish. I adapted it for the grill by putting the
onion, garlic and pepper in a foil packet, grilling the pineapple slices then dicing
and mixed it all together with the remaining ingredients.
1 1/2 teaspoons canola oil

1 1/2 tablespoons minced red onion
1 large garlic clove, minced
2 cups diced fresh pineapple
1 tablespoon low-sodium soy sauce
1 1/2 teaspoons chopped seeded red jalapeño pepper
1 1/2 teaspoons fresh lime juice
1 teaspoon chopped peeled fresh ginger
1 1/2 teaspoons chopped fresh cilantro
1. Heat oil in a large nonstick skillet over medium heat. Add onion and garlic to
pan; cook 2 minutes. Add pineapple; cook 5 minutes or until lightly browned. Add
soy sauce, pepper, juice, and ginger; cook 2 minutes. Remove from heat; stir in
cilantro.
PROTEIN 0.9g; CHOLESTEROL 0.0mg; CALCIUM 15mg; SODIUM 135mg;
256
Shrimp and Grits
Category: Main Dish Seafood (FS)
Adapted from Southern Living
Healthy Units: 6.5
Servings:6
May 18, 2008
My Notes: This is not the cream-laden dish you might be used to. It was tasty and
received a big two-thumbs up from our six “judges”. I served this with ambrosia salad
(the collard greens were PAMd for the sake of time). My changes were doubling the
mushrooms, adding extra garlic, and omitting the Tabasco. The hot sauce was passed
around the table instead. For sake of clarity my changes have already been written into
the recipe.
2 slices bacon For Grits:

1 pound med shrimp, 1 14 oz can low sodium chicken broth
peeled and deveined 1 cup skim milk
1/8 teaspoon salt ½ teaspoon salt
1/4 teaspoon pepper 1 cup uncooked quick-cooking grits
1/4 Cup flour ¾ C shredded reduced fat cheddar cheese
2 Cups sliced mushroom ¼ cup parmesan cheese, freshly grated
2 teaspoons canola oil ¼ teaspoon white pepper
1/2 Cup chopped green onion
1 Cup low sodium chicken broth
2 Tablespoons fresh lemon juice
1. Cook bacon in a large nonstick skillet over medium heat 10 minutes or until crisp;
remove bacon, and drain on paper towels, reserving 1 tsp. drippings in skillet. Crumble
bacon.
2. Peel shrimp; devein, if desired. Sprinkle shrimp with salt and pepper; dredge in flour.
3. Sauté mushrooms in hot drippings with oil in skillet 5 minutes or until tender. Add
green onions, and sauté 2 minutes. Add shrimp and garlic, and sauté 2 minutes or until
shrimp are lightly browned. Stir in chicken broth, lemon juice, and cook 2 more minutes,
stirring to loosen particles from bottom of skillet. Spoon shrimp mixture over hot Cheese
Grits; sprinkle with crumbled bacon.
4. For Grits: Bring first 3 ingredients and 1 1/3 cups water to a boil in a medium
saucepan over medium-high heat; gradually whisk in grits. Reduce heat to low, and
simmer, stirring occasionally, 10 minutes or until thickened. Stir in Cheddar cheese and
next 3 ingredients.
Cal: 309, (Cal. From fat 19%), Fat: 6g, Fiber: 1g, Chol: 123 mg, Sodium: 764 mg, Protein
30g
257
Grilled Cornish Hens with Apricot-Mustard Glaze
Source: Adapted from Cooking Light, May '04
Healthy Units: 8
Servings: 2
Date: May 20, 2008
Serve with grilled fennel bulb quarters and couscous. Preserves are chunkier
than jelly and thus adhere better to the Cornish hen.
My notes: i used peach preserves and subbed white balsamic vinegar; used
dried herbs (2 tsp each parsley & mint) and marinated all day in ziplock bag;
baked in oven at 375 degrees for 1 hour, 10 minutes
1/2 cup apricot or peach preserves

1/4 cup stone-ground mustard
2 tablespoons chopped fresh flat-leaf parsley
2 tablespoons chopped fresh mint
2 teaspoons Champagne or white wine vinegar
2 (18-ounce) Cornish hens, skinned and quartered
1/4 teaspoon kosher salt
Cooking spray
Combine preserves, mustard, parsley, mint, and vinegar, stirring with a whisk.
Sprinkle hens with salt and pepper. Place 1/4 cup apricot mixture in a large zip-
top plastic bag. Add hens; seal and marinate in refrigerator 1 hour, turning bag
occasionally.
Prepare grill to medium-high heat.
Remove hens from bag; discard marinade. Place hens on grill rack coated with
cooking spray; grill 12 minutes or until thermometer registers 180°, turning hens
occasionally and basting frequently with apricot mixture.
Yield: 2 servings (serving size: 1 hen)
CALORIES 417 (15% from fat); FAT 7g (sat 1.7g,mono 2.2g,poly 1.6g);
258
Sweet Plantain Casserole
Category: Meats (M)
Source: Family recipe lightened up
Healthy Units: 6.5
Serves: 6
Posted by CrissyBear
5/20/08
Christine's Note: I used TJ's soy cheese blend (cheddar, jack and mozzarella); queso
fresco would also be a good choice.
4 ripe plantains
olive oil spray
1/2 green pepper, chopped
1/2 onion, chopped
1-1/4 pounds extra lean ground beef
1/2 can tomato sauce
1 tablespoon sliced olives and pimentos
1 teaspoon capers
1/2 teaspoon salt
1 teaspoon black pepper
1 can French-style green beans, rinsed and drained
1/2 cup lowfat cheese, shredded
1/2 cup Egg Beaters® 99% egg substitute
Preheat the oven to 450F. Coat a nonstick baking sheet with olive oil cooking spray.
Cut each plantain into 1/2" thick slices. Arrange in a single layer on the baking sheet.
Coat the tops fo the plantains with olive oil spray. Bake, turning occasionally for 10-15
minutes, or until the plantains are golden brown and very tender.
While the plantains are baking -- Heat oil in a nonstick skillet; add green pepper, onion
and garlic and saute 2-3 minutes. (If desired, you can skip this step and use Sofrito
instead, about 1/4 cup, adding it along with the tomato sauce). Add the meat and cook
for about 4 minutes, then add the tomato sauce and cook another 5 minutes or so
breaking down the meat. Add the olives with pimentos, capers, salt and black pepper.
Stir and set aside.
Layer the bottom of a casserole dish or 9" pie plate with half of the plantain slices. (If you
want, you can mash them down a bit.) Layer half the meat over that, then half the green
beans. Repeat another layer of plantains, meat and green beans using up the remaining
half of each. Sprinkle cheese over the last layer. Pour the egg mixture as evenly as you
can over the cheese.
Cook at 400 degrees for about 15 minutes until egg is cooked and cheese is melted. Serve warm.
259
Per Serving: 330 Calories; 7g Fat (19.3% calories from fat); 26g Protein; 43g Carbohydrate; 4g Dietary
Fiber; 53mg Cholesterol; 481mg Sodium.
Chicken, Peppers, Onions, and Mushrooms with Marsala Wine
Source: CL 5-2007
Healthy Units: 7 (before changes)
Servings: 4
Posted by: BMS2003 (Betty)
May 23, 2008
Quick & Easy
"This quick, easy sautéed dish is delicious with a Greek salad." --Dessie DeVito,
Waltham, MA
My notes: I used 1/2 the chicken but kept the other ingredients the same for 2
very large servings. Just added another good spray of olive oil instead of the 2 T
it called for & served over wild rice. Very good!
Cooking spray
1 1/2 pounds chicken breast tenders
1 1/2 cups thinly sliced onion
1 cup thinly vertically sliced red bell pepper (about 1 medium)
1/2 teaspoon salt
1 (8-ounce) package presliced exotic mushroom blend (such as shiitake, cremini,
and oyster)
3 tablespoons Marsala wine
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking
spray. Add chicken breast tenders to pan; sauté 7 minutes or until the chicken is
done. Remove chicken from pan. Add sliced onion and sliced bell pepper to pan;
sauté 5 minutes or until onion starts to brown. Add olive oil, salt, black pepper,
and presliced exotic mushrooms to pan; sauté 3 minutes or until mushrooms are
tender and onion starts to caramelize. Add Marsala wine and chicken to pan, and
cook for 1 minute or until thoroughly heated. Serve immediately.
Yield 4 servings (serving size: 1 3/4 cups)
CALORIES 295(28% from fat); FAT 9.2g (sat 1.6g,mono 5.4g,poly 1.3g);
260
Creamy Crab and Asparagus Salad
Adapted From: Everyday w/ Rachel Ray, May ‘08
Healthy Units: 2
Servings: 4
Date: May 23, 2008
Quick and Easy
Em’s Notes: This was a nice, light lunch salad. The original recipe was to sauté
the asparagus for 3-4 minutes in 1 T of olive oil. That increases the calories and
fat a little, but is still very light. I thought it was easier to steam the asparagus and
decided that I didn’t need the extra fat.
1½ pounds asparagus -- quartered, lenghtwise

2 Tablespoons chives -- finely chopped
2 Tablespoons reduced-fat mayonnaise
2 Tablespoons lemon juice
1½ teaspoons ketchup
8 ounces crab meat
Rinse asparagus in a colander. Place in steamer and steam for 5 minutes.

Season with salt and pepper.
In a medium bowl, stir together the chives, light mayonnaise, lemon juice and
ketchup. Add the crab and toss gently to coat. Season with pepper.
Divide the asparagus among 4 plates and top with a mound of the crab mixture.
Serve with lemon wedges.
248mg Sodium.
261
Three-Cheese Baked Penne
Category: Pasta (RP)
Adapted From: Cooking Light, May ‘08
Healthy Units: 6.5
Servings: 6
Date: May 23, 2008
Quick and Easy
CL Notes: My secret is to cook the penne al dente so the pasta retains its texture after
baking. —Risë Minton, Smyrna, GA
Em’s Notes: This was a delicious lunch. It would be a nice dinner with a large salad.
2 1/2 cups uncooked whole wheat penne (about 8 ounces tube-shaped pasta)
Cooking spray
2 (4-ounce) links sweet turkey Italian sausage
1 cup finely chopped green bell pepper
1 1/2 teaspoons dried Italian seasoning
1 teaspoon crushed red pepper
10 grape or cherry tomatoes, halved
Dash of salt
1 (8-ounce) can garlic-and-herb tomato sauce
3/4 cup (3 ounces) shredded part-skim mozzarella cheese
1/2 cup (2 ounces) crumbled goat cheese
2. Cook pasta according to package directions, omitting salt and fat. Drain and keep
warm.
3. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray.
Remove casings from sausage. Add sausage to pan; cook 2 minutes, stirring to crumble.
Add bell pepper and next 6 ingredients (through salt) to pan; sauté 6 minutes or until bell
pepper is tender. Stir in tomato sauce. Reduce heat, and simmer 5 minutes. Add pasta
to pan, tossing gently to coat. Spoon pasta mixture into an 8-inch square baking dish
coated with cooking spray. Stir in mozzarella and goat cheese; sprinkle with Parmesan.
Bake at 350° for 7 minutes or until bubbly and top is browned.
Wine note: I find whole wheat pasta often tastes best with red wine, which underscores
the earthiness of the hearty pasta. And, of course, red wine and sausage is a match
made in heaven. Try a Tuscan red: Villa Antinori Toscana. It's a little richer and fuller
than Chianti; the 2004 is $23. —Karen MacNeil
CALORIES 326 (30% from fat); FAT 10.9g (sat 5.8g,mono 2.9g,poly 1g); PROTEIN 20.8g; CHOLESTEROL
47mg; CALCIUM 211mg; SODIUM 641mg; FIBER 4.9g; IRON 3mg; CARBOHYDRATE 38.9g
262
Rhubarb-Lentil Soup with Crème Fraîche
Healthy Units: 3.5
Servings: 6
Date: May 23, 2008
CL Notes: Soaking the lentils in hot water helps them cook a bit more quickly when
they're added to the soup. Because of rhubarb's likeness to the tangy herb sorrel, this
dish plays off classic lentil-sorrel soup.
Em’s Notes: This sounds a little odd, but it is delicious. You don’t really taste the
rhubarb. There is just a back-note of sour to the soup. I couldn’t find crème fraiche, so I
used non-fat sour cream instead.
1 1/2 cups boiling water

3/4 cup dried petite green lentils
Cooking spray
2 cups finely chopped carrot
1 3/4 cups finely chopped celery
1 1/2 cups finely chopped red onion
1/4 cup chopped fresh parsley
2 cups chopped rhubarb (about 12 ounces)
1/2 teaspoon salt
1 tablespoon chopped fresh dill
6 tablespoons crème fraîche
Dill sprigs (optional)
1. Pour 1 1/2 cups boiling water over lentils in a small bowl; let stand 10 minutes.
2. Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add carrot,
celery, onion, and parsley to pan; sauté for 4 minutes. Add rhubarb, and sauté for 3
minutes. Drain lentils, and add lentils to pan. Stir in chicken broth and salt; bring to a
boil. Cover, reduce heat, and simmer 35 minutes or until lentils are tender.
3. Remove from heat; let cool 5 minutes. Place 3 cups lentil mixture in a blender or food
processor. Remove center piece of blender lid (to allow steam to escape); secure
blender lid on blender. Place a clean towel over opening in blender lid (to avoid
splatters). Blend until smooth. Return pureed mixture to pan; stir in pepper.
4. Combine chopped dill and crème fraîche in a small bowl. Serve crème fraîche mixture
on top of soup; garnish with dill sprigs, if desired.
Yield: 6 servings (serving size: about 1 1/3 cups soup and 1 tablespoon crème fraîche
mixture)
CALORIES 187 (29% from fat); FAT 6.1g (sat 3.3g,mono 1.4g,poly 0.4g); PROTEIN
263
Lemon Angel Food Cupcakes
Healthy Units: 2.5
Core: No
Servings: 16
Date: May 23, 2008
CL Notes: Sifting the flour mixture thoroughly three times incorporates the
powdered sugar for a light, tender cupcake. Top with tiny edible pansy blossoms
or rosebuds for decoration. Store extra cupcakes in an airtight container, or send
them home with guests as party favors.
Em’s Notes: These were light and airy. A nice light dessert. This was very easy
to cut in half to make 8 cupcakes.
Cupcakes:
1/2 cup cake flour (about 2 ounces)
3/4 cup powdered sugar
3/4 cup egg whites (about 5 large eggs)
1/8 teaspoon salt
3/4 teaspoon cream of tartar
1/2 cup granulated sugar (I used ½ sugar and ½ Splenda)
2 teaspoons grated lemon rind
Lemon Frosting:
1/4 cup butter, softened (I used light butter)
1 tablespoon 1% low-fat milk
1 to 2 tablespoons freshly squeezed lemon juice
Edible flowers such as p@nsies or rosebuds (optional)

Place 16 paper muffin cup liners in muffin cups. Set aside.
Lightly spoon cake flour into dry measuring cups; level with a knife. Sift together
flour and 3/4 cup powdered sugar into a medium bowl; repeat the procedure 2
times.
Beat egg whites and salt with a mixer at high speed until frothy (about 1 minute).
Add cream of tartar, and beat until soft peaks form. Add 1/2 cup granulated
sugar, 1 tablespoon at a time, beating until stiff peaks form. Sprinkle flour mixture
over egg white mixture, 1/4 cup at a time; fold in after each addition. Stir in vanilla
and rind.
264
Divide batter evenly among prepared muffin cups. Bake at 350° for 18 minutes or
until lightly browned. Remove from pan; let cool completely on a wire rack.
To prepare frosting, beat butter with a mixer at high speed until fluffy. Gradually
add 2 cups powdered sugar; beat at low speed just until blended. Add milk and
lemon juice; beat until fluffy. Add more lemon juice as needed to adjust the
consistency. Spread 2 tablespoons lemon frosting over each cupcake. Garnish
with edible pansies and rosebuds, if desired.
Yield: 16 cupcakes (serving size: 1 cupcake)
With my changes: Per Serving (excluding unknown items): 124 Calories; 2g Fat
(11.1% calories from fat); 2g Protein; 27g Carbohydrate; trace Dietary Fiber; 4mg
Cholesterol; 60mg Sodium.
As Originally Written: CALORIES 144 (18% from fat); FAT 2.9g (sat 1.8g,mono
0.8g,poly 0.1g); PROTEIN 1.6g; CHOLESTEROL 8mg; CALCIUM 4mg; SODIUM
58mg; FIBER 0.1g; IRON 0.3mg; CARBOHYDRATE 28.9g
265
Sweet Pepper and Onion Relish with Pine Nuts
Category: Sauces/spreads (SC)
Adapted from: Cooking Light, September 2001
Healthy Units: 1
Servings: 8
Posted by: OneGrandGirl(MEA)
CL Comments: Spread goat cheese on sourdough bread, then slather some of

this relish on top. The relish is also good on ham sandwiches or grilled chicken.
MEA's comments: I learned in the CIA class that vertically sliced onions will hold
their shape better and look nicer when cooked.
Ingredients:
Cooking spray
8 cups vertically sliced Vidalia or other sweet onion (about 1 3/4 pounds)
1 1/2 cups red bell pepper strips
3/4 teaspoon dried thyme
2 tablespoons pine nuts, toasted
1 1/2 tablespoons rice vinegar
1 tablespoon honey
1/4 teaspoon salt
Instructions:
Heat the oil in a large nonstick skillet coated with cooking spray over medium
heat. Add the onion, bell pepper, and thyme; cook for 25 minutes or until golden
brown, stirring frequently. Remove from heat. Add the pine nuts and the
remaining ingredients, and stir well. Serve at room temperature.
Yield: 2 cups (serving size: 1/4 cup)
PROTEIN 2g; CHOLESTEROL 0.0mg; CALCIUM 27mg; SODIUM 78mg; FIBER
266
Spanish Pork Burgers
Category: Sandwiches (SW)
Adapted From: Eating Well, May/June ‘08
Healthy Units: 7.5
Servings: 4
Date: May 26, 2008
EW Notes: Spain is known for its superb paprika called Pimentón de la Vera, which has
a smoky flavor, and for intensely flavored peppers called Piquillos. Look for these
specialty ingredients in well-stocked supermarkets, gourmet-food shops or online at
spanishtable.com or tienda.com.
Em’s Notes: I loved the smoky flavor from the paprika and the salty from the olives. I
think that the next time, I will use half pork and half turkey to reduce the fat content a
little.

3 cups thinly sliced Spanish onion
¾ teaspoon freshly ground pepper, divided
¼ teaspoon salt, divided
1 pound lean ground pork
1 tablespoon finely chopped Spanish green olives, such as Manzanilla
2 teaspoons Pimentón de la Vera (see Shopping Tip) or Hungarian paprika
¼ cup reduced-fat mayonnaise
2 teaspoons freshly grated lemon zest
Pinch of saffron (see Ingredient Note)
¼ cup shredded Manchego or Monterey Jack cheese
4 whole-wheat hamburger buns, toasted
2 whole jarred Piquillo peppers or jarred pimientos, halved lengthwise
1. Heat oil in a large skillet over medium heat. Add onion, 1/4 teaspoon pepper and 1/8
teaspoon salt. Cover and cook, stirring occasionally, until soft and translucent, about 10
minutes. Set aside half the onion for topping; finely chop the other half.
2. Preheat grill to medium.
3. Place the chopped onion in a large bowl; add pork, olives, garlic, paprika, the
remaining 1/2 teaspoon pepper and 1/8 teaspoon salt. Gently combine, without
overmixing, until evenly incorporated. Form into 4 equal patties, about 1/2 inch thick.
4. Combine mayonnaise, lemon zest, lemon juice and saffron in a small bowl.
5. Oil the grill rack (see Tip). Grill the burgers, turning once, until an instant-read
thermometer inserted in the center registers 165°F, 10 to 12 minutes total. Top with
cheese and cook until it is melted, about 1 minute more.
6. Assemble the burgers on toasted buns with the lemon-saffron mayonnaise, some of
the reserved onions and a half a Piquillo (or pimiento) pepper.

carbohydrate; 29 g protein; 5 g fiber; 659 mg sodium; 209 mg potassium. Nutrition
bonus: Selenium (31% daily value). 1 1/2 Carbohydrate Servings Exchanges: 2 starch, 3
1/2 lean meat, 1 fat
267
Mojito Lemonade
Category: Beverages
Adapted from: Favorite Recipes The Costco Way
Healthy Units: 2
Servings: 11
Posted by: OneGrandGirl (MEA)
Date: May 26, 2008
MEA’s note: This was a refreshing twist on lemonade. I made it according to the
directions below but calories could easily be cut by using diet soda.
Ingredients:
2 cups freshly squeezed lime juice (12 – 16 limes)
2 cups freshly squeezed lemon juice (12 lemons)
½ cup raw sugar
2 cups fresh mint leaves, plus more for garnish
6 cups lemon-lime soda (I used Sierra Mist)
Lime wedges, for garnish
Instructions:
1. Place lime and lemon juice, sugar and 2 cups mint leaves in a blender. Blend
on high speed until mint leaves are crushed.
2. Transfer the blended mixture to a gallon container and stir in lemon-lime soda.
3. Serve over ice cubes, garnished with mint leaves and lime wedges.
Nutritionals per serving: Calories 88 (33 from the sugar, 55 from the soda), no
fat, no fiber.
268
Six Layers and a Chip Dip
Category: Appetizers (A)
Food Network Kitchens
Healthy Units: 5
Yield: 8 to 10 servings
Posted by: kwe730 (Kim)
May 27, 2008
Kim's notes: About the only thing I would change here is to add a teeny bit more
water to the beans while they're processing to make dipping easier.
2 cloves garlic
2 teaspoons kosher salt
1(15-ounce) can black beans, drained and rinsed
1 (15-ounce) can pinto beans, drained and rinsed
2 teaspoons chili powder
2 tablespoons water
2 cups lowfat shredded Cheddar
2 ripe avocados, preferably Hass
1 jalapeno, stemmed, finely chopped, (with seeds for more heat)
2 cups chopped romaine lettuce
1 1/2 cups nonfat yogurt, preferably Greek
1/2 cup fresh cilantro, leaves and some stems, roughly chopped, plus more for
garnish
3 ripe medium tomatoes, diced
5 scallions (white and green), thinly sliced
Baked tortilla chips, for dipping
On a cutting board, smash the garlic cloves, sprinkle with 1 teaspoon of the salt,
and, with the flat side of a large knife, mash and smear the mixture to a coarse
paste. Put the garlic, beans, chili powder, water, and olive oil in the bowl of a
food processor and blend until smooth. Spread in the bottom of a 2 quart
casserole or gratin dish, or in individual sized dishes, as desired.
Scatter the cheese over the beans. Halve and seed the avocados, then mash
with the jalapeno and another teaspoon of salt in a small bowl. Spread a layer of
the avocado over the cheese, and then scatter the lettuce on top.
Mix the yogurt with the cilantro and then spread over the lettuce. Add a layer of
tomatoes and finally scatter the scallions on top. Chill until ready to serve.
Garnish with a few cilantro sprigs and serve with baked chips.
Nutrition Information
Calories 252 Total fat 11 grams
Saturated fat 2.4 grams Carbohydrates 27 grams
Protein 15 grams Fiber 9.5 grams
Sodium 873 mg
269
Mustard Herb-Crusted Pork Tenderloin
Category: Meat (M)
Source: CL.com
Healthy Units: 4
Yield: 4 servings
Posted by: kwe730 (Kim)
May 28, 2008
Kim's Notes: It took the pork longer to roast than what the recipe calls for so go
by your meat thermometer, not the clock. I also subbed panko for the
breadcrumbs.
You can serve this comforting classic with a side of mashed potatoes and a
vinaigrette-dressed mesclun salad. Substitute Parmigiano-Reggiano for the
Romano cheese or try honey mustard in place of Dijon mustard, if you prefer.
Ingredients
1 (1/2-ounce) slice white bread
3 tablespoons grated fresh Romano cheese
2 teaspoons chopped fresh thyme
1 (1-pound) pork tenderloin, trimmed
1/4 teaspoon salt
2 tablespoons Dijon mustard
1/2 teaspoon fennel seeds, crushed
Cooking spray
Preparation
Place slice of bread in a food processor, and pulse 10 times or until coarse
crumbs measure 1/4 cup. Combine the breadcrumbs, 1/4 cup chopped parsley,
cheese, and 2 teaspoons thyme in a shallow dish. Sprinkle pork with salt and
pepper. Combine Dijon mustard, fennel seeds, and garlic in a small bowl. Rub
pork with mustard mixture, and dredge in breadcrumb mixture.
Place the pork on a jelly-roll pan coated with cooking spray. Bake at 450° for 25
minutes or until a thermometer registers 160° (slightly pink). Let stand for 10
minutes. Cut crosswise into 1/4-inch-thick slices.
Yield
4 servings (serving size: 3 ounces pork)
CALORIES 184(30% from fat); FAT 6.2g (sat 2.3g,mono 2.7g,poly 0.4g); PROTEIN 25.8g; CHOLESTEROL
72mg; CALCIUM 72mg; SODIUM 351mg; FIBER 0.4g; IRON 1.6mg; CARBOHYDRATE 4.6g
270
Tenderloin Steaks with Red Onion Marmalade
Category: Meat (M)
Adapted from: Cooking Light, June 2008
Healthy Units: 6.5
Yield: 4 servings (serving size: 1 steak and 1/3 cup marmalade)
May 28, 2008
Serve this company-worthy entrée with garlic mashed potatoes and sautéed
green beans, and pour a bottle of cabernet sauvignon.
Comments: Quick, easy and tasty. I am not a huge fam of thyme so I only used
1/2 teaspoon. Served it with garlic mashed potatoes.
Cooking spray
1 large red onion, sliced and separated into rings (about 2 cups)
2 tablespoons red wine vinegar
2 tablespoons honey
1 teaspoon dried thyme
4 (4-ounce) beef tenderloin steaks, trimmed (1 inch thick)
1. Preheat broiler.
2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking
spray. Add onion to pan. Cover and cook 3 minutes. Add vinegar, honey, and 1/4
teaspoon salt to pan. Reduce heat, and simmer, uncovered, 8 minutes or until
slightly thick, stirring occasionally.
3. Sprinkle remaining 1/4 teaspoon salt, thyme, and pepper evenly over beef.
Place beef on a broiler pan coated with cooking spray; broil 4 minutes on each
side or until desired degree of doneness. Serve with onion mixture.
271
Ginger Lemon Sorbet
(D) Dessert
Source: posted on WW RRB by WWKATHI on 4/27/08
Healthy Units: 2.5
Servings: 6
Posted to comp by CJMartin717 (Cindy)
5/31/08
Cindy's Comment: This was very refreshing with a little heat from the ginger. I
served this with fresh strawberries.
2 cups water
1 cup sugar
2 medium lemons -- zested and juiced
3 tablespoons fresh ginger root -- peeled and minced
Combine water (preferrably filtered spring water) and sugar in a saucepan and
bring to a boil. Lower heat and simmer 5 minutes.
Meanwhile, zest the lemons and squeeze juice from both. Pick out any seeds;
but, leave the bits of lemon pulp. Grate or finely mince the fresh ginger. (I used
the zest from both lemons although the original recipe said to use the zest from
one lemon and the juice from two.) Use up to 4 tablespoons grated ginger if
desired.
Add the lemon zest, juice and ginger to the syrup. Let steep until cool.
Freeze according the manufacturers directions for your ice cream maker. I used
a Cuisinart and processed for 25 minutes.
Transfer to a freezer safe container and freeze until serving time.
Per Serving: 135 Calories; trace Fat (0.5% calories from fat); trace Protein; 36g
Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 4mg Sodium. Exchanges: 0
Vegetable; 0 Fruit; 2 Other Carbohydrates.
272
Heirloom Tomato and Avocado stacks
Salads
Adapted from June 2008 CL
Healthy Units: 2.2
Servings:4
Posted by:Zephyr1
Date6/1/2008
CL Notes: For the prettiest presentation, choose purple, orange, green, and red
heirloom tomatoes. Cilantro lends the dressing peppery flavor and a subtle green
hue. Vary the taste of the dressing by using basil and lemon rind. The dressing
will keep for a couple of days in the refrigerator, so consider doubling the recipe
to keep some on hand.
Dressing:
1/3 cup low-fat buttermilk
1/4 cup chopped fresh cilantro
2 tablespoons reduced-fat sour cream
1 tablespoon reduced-fat mayonnaise
1/4 teaspoon minced fresh garlic
1/4 teaspoon salt
Dash of ground red pepper
Salad:
4 medium heirloom tomatoes (about 2 pounds)
1/4 teaspoon salt
1/4 cup very thinly vertically sliced red onion
1 cup diced peeled avocado (about 1 small)
Coarsely ground black pepper (optional)
Preparation
1. To prepare dressing, combine first 9 ingredients in a small food processor or
blender; process 30 seconds or until pureed, scraping sides of bowl occasionally.
Cover and chill.
2. To prepare salad, slice each tomato crosswise into 4 equal slices (about 1/2
inch thick). Place 1 tomato slice on each of 4 salad plates; sprinkle slices evenly
with 1/4 teaspoon salt. Top each serving with a few onion pieces and about 1
tablespoon avocado. Repeat layers 3 times, ending with avocado. Drizzle 2
tablespoons dressing over each serving; sprinkle with black pepper, if desired.
CALORIES 115(59% from fat); FAT 7.6g (sat 1.8g,mono 4g,poly 0.9g);
PROTEIN 3g; CHOLESTEROL 4mg; CALCIUM 53mg; SODIUM 366mg; FIBER
273
Chocolate of the Gods Mousse
Dessert
Adapted from: Shape July 2008
Healthy Units: Shape NI: 4.2 Shari NI: 3.8
Core:
Servings: 4
Posted by: Shari
Date - 6/1/2008
Shape Notes: Make the mousse in advance and chill, then assemble parfaits just
before serving. This gives the flavors time to mingle. Serve chilled or at room
temperature.
My notes: Very creamy and no hint of avocado. Ups the fiber content. I made half
the amount and got 3 servings. I did not chill first (too impatient) and used
thawed frozen raspberries.
Ingredients:
2 large haas avocados, cubed (about 2 cups)

1/2 cup plus 2T maple syrup
**2-4 T organic evaporated cane juice or organic sugar (optional) (I omitted)
**2 T Omega Nutrition coconut oil (optional) (I omitted)
1-2 tsp vanilla extract
1 tsp balsamic vinegar
1/2 tsp low-sodium soy sauce
1 cup cocoa powder
1 pint raspberries
1 handful mint leaves, chopped
**shaved dark chocolate (optional)
Place first seven ingredients in a food processor and pulse until smooth. Sift
cocoa powder to remove lumps, then add to avocado mixture and blend until
smooth. At this point you can refrigerate mousse in a tightly sealed container for
up to a week or freeze for up to a month.
When ready to serve, evenly distribute half the raspberries among four wine
goblets or martini glasses. Add a dollop of mouse to each, followed by a sprinkle
of mint, the remainder of the raspberries, and another dollop of mousse. Top with
more mint and shaved chocolate, if desired.
**My NI (made 1/2 but got 3 servings and omitted optional ingredients): 190 cal, 10g fat, 7g fiber
(other NI similar).
NI according to Shape (1 cup mousse, 1/2 cup raspberries): 205 calories, 11g fat (40%), 2g
saturated fat, 32g carbs, 4g protein, 10g fiber, 50mg calcium, 2mg iron, 31mg sodium
274
Tuna Steaks with Wasabi-Ginger Glaze
Fish/Shellfish (FS)
Adapted From: Cooking Light, June ‘08
Healthy Units: 5.9
Servings: 4
Date: June 1, 2008
Quick and Easy
CL Notes: Add jasmine rice and steamed fresh asparagus to complete the meal.
Chinese-style hot mustard has a sharp, spicy bite and can be used in place of
wasabi paste. The glaze would also pair well with salmon, chicken thighs, or
pork.
Em’s Notes: The wasabi – ginger glaze had a nice kick. This was very quick and
easy.
2 tablespoons low-sodium soy sauce, divided

4 (6-ounce) tuna steaks (1 inch thick)
2 tablespoons ginger marmalade (such as Dundee)
2 teaspoons wasabi paste
Cooking spray
1. Spoon 1 tablespoon soy sauce over fish; let stand 5 minutes.

2. Combine the remaining 1 tablespoon soy sauce, ginger marmalade, and 2
teaspoons wasabi paste in a small bowl, stirring with a whisk.
3. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add fish
to pan; cook 2 minutes on each side. Spoon marmalade mixture over tuna; cook
1 minute or until medium-rare or until desired degree of doneness. Remove tuna
from pan; sprinkle with cilantro.
Yield: 4 servings (serving size: 1 steak and 1 1/2 teaspoons cilantro)
275
Penne With Chicken, Arugula, Roasted Tomatoes And Feta
Pasta
Adapted From: Bon Appétit March 2003
Healthy Units: 9.2
Yields: 4 servings
Posted By: kwe730 (Kim)
Date: June 2, 2008
Kim's Note's: I subbed spinach for the arugula and roasted the tomatoes per the
recipe on p.1410 of the comp.
3 12-ounce bags cherry tomatoes

5 large garlic cloves, chopped
3/4 teaspoon dried crushed red pepper
2 cups shredded roasted chicken breasts without skin (from purchased roast
chicken)
8 ounces penne pasta
6 cups arugula leaves
1/2 cup crumbled feta cheese (about 3 ounces)
Preheat oven to 475°F. Mix cherry tomatoes, oil, garlic, and crushed red pepper
on rimmed baking sheet. Sprinkle with salt and pepper. Bake until tomatoes are
soft and beginning to brown in spots, stirring occasionally, about 20 minutes.
Transfer tomato mixture, including any juices, from sheet to large skillet. Add
chicken to skillet and simmer until heated through, about 5 minutes.
Meanwhile, cook pasta in large pot of boiling salted water until just tender but still
firm to bite, stirring occasionally.
Ladle out 1/4 cup pasta cooking water and reserve. Drain pasta; return to pot.
Add tomato mixture, arugula, and reserved 1/4 cup pasta cooking water to pasta;
toss over medium heat just until arugula begins to wilt, about 30 seconds.
Season to taste with salt and pepper. Transfer pasta to bowl. Sprinkle with feta
cheese and serve.
Per serving: calories 478; fat 5 g; cholesterol 71 mg; fiber 5 g
276
Pasta with Arugula Pesto and Cherry Tomatoes
Category: RP
Adapted from: Cooking Light, June 2006
Healthy Units: 9
Posted by: Danikam
Quick and Easy
Serves: 6
Date: 6/6/08
Peppery arugula complements the sweetness of ripe tomatoes. Use heirloom

tomatoes, if available, for even better flavor.
Ingredients
Pesto:
5 cups trimmed arugula
1/4 cup pine nuts, toasted
3/4 teaspoon salt
1/3 cup water
2 tablespoons extra virgin olive oil
1 pound uncooked pasta (I used fettuccini)
2 cups red and yellow cherry tomatoes, halved (about 3/4 pound)
2 tablespoons pine nuts, toasted
Preparation
To prepare pesto, combine first 7 ingredients in a food processor; process until
finely minced. With processor on, slowly pour 1/3 cup water and oil through food
chute; process until well blended.
Cook pasta according to package directions, omitting salt and fat. Drain.
Combine pesto, pasta, and tomatoes in a large bowl; toss well. Sprinkle pine nuts
over pasta. Serve immediately.
Yield
6 servings (serving size: 1 1/3 cups pasta and 1 teaspoon nuts)
CALORIES 425(29% from fat); FAT 13.7g (sat 2.8g,mono 6.3g,poly 3.7g); IRON
2.1mg; CHOLESTEROL 6mg; CALCIUM 135mg; CARBOHYDRATE 61.5g;
SODIUM 412mg; PROTEIN 14.6g; FIBER 3.2g
277
Lemon-Herb Seafood
Adapted From Real Simple, 10/05
Healthy Units: 4.7
Servings: 4
Posted by Waneyvant
Date: June 8, 2008
Waney's Notes: i omitted the peas and used scallops; i cooked the scallops 3
minutes then flipped them in a skillet (did not stir fry); i then added 9 oz of fresh
spinach and poured the sauce over all, put a lid on the skillet and let it simmer for
another 3 to 4 minutes. Used brown rice.
For the Lemon-Herb Sauce:

1/4 c. light (low-sodium) soy sauce
3 T. fresh lemon juice
1 1/2 T. minced garlic
1 1/2 T. sugar
1 1/2 T. chopped fresh basil leaves
1 1/2 T. chopped fresh cilantro leaves
In a small bowl, combine soy sauce, lemon juice, garlic, and sugar. Stir until the
sugar dissolves. Add basil and cilantro.
CAL 34.35 (1% from fat); FAT 0.04g (sat 0g); FIBER 0.29g
For the Main Dish:

2 1/2 T. olive oil
1 pound medium shrimp, peeled and deveined, or sea scallops
1 1/2 cups sugar snap peas
2 T water
6 oz spinach
Cooked rice
Heat a large skillet over high heat. Add 2 tablespoons of the oil and heat for 30
seconds. Add the seafood and cook until done, 3 to 4 minutes. Transfer to a
plate. Wipe out the pan. Reduce heat to medium-high, add the remaining oil, and
heat for 30 seconds. Add the peas and water. Cover partially and cook, stirring
occasionally, until bright green, about 1 minute. Add the spinach and the Sauce.
When it starts to bubble, add the seafood. Stir gently until warmed through, about
1 minute. Serve immediately over the rice.
Tip: Chicken or tofu can stand in for the seafood, and asparagus can substitute
for the snow or sugar snap peas.
Yield: Makes 4 servings
CAL 216.07 (39% from fat); FAT 9.59g (sat 1.42g); FIBER 1.87g
278
Grilled Chicken with Sriracha Glaze
Adapted From: Cooking Light June 2008
Healthy Units: 6.8
Serves: 4
Posted by: Kate
June 9, 2008
Subbed orange marmalade for the mango jam. This was nice and spicy (no need to add extra
Siriracha) and the glaze made for an attractive presentation.
Dense, bone-in chicken leg quarters benefit from long, slow cooking over indirect heat. The less
intense heat also prevents the sweet glaze from burning. Customize the glaze according to what
you have on hand; try pineapple preserves or apple jelly in place of mango jam, for example, or
hot pepper sauce instead of Sriracha. Serve with a simple slaw of cabbage, carrots, lime juice,
and sugar.
2/3 cup mango jam

2 tablespoons finely chopped fresh chives
2 tablespoons rice vinegar
2 tablespoons Sriracha (hot chile sauce, such as Huy Fong)
4 (12-ounce) bone-in chicken leg-thigh quarters, skinned
1. Prepare grill for indirect grilling. If using a gas grill, heat one side to medium-high and leave
one side with no heat. If using a charcoal grill, arrange hot coals on either side of charcoal grate,
leaving an empty space in the middle.
2. Combine mango jam, chives, vinegar, and Sriracha, stirring until smooth. Reserve 1/4 cup
mango mixture; set aside.
3. Brush oil evenly over chicken. Sprinkle chicken with salt and pepper.
4. Carefully remove grill rack. Place a disposable aluminum foil pan on unheated part of grill.
Carefully return grill rack to grill. Place chicken on grill rack over unheated part. Brush chicken
with about 2 tablespoons remaining mango mixture. Close lid; grill 90 minutes or until a
thermometer inserted into meaty part of thigh registers 165°, turning chicken and brushing with
about 2 tablespoons mango mixture every 20 minutes. Transfer the chicken to a platter. Drizzle
chicken with reserved 1/4 cup mango mixture.
Wine note: This dish's tropical fruit flavors and spicy heat are ideal for gewürztraminer, a popular
grape of Germany and France. The mango and apricot flavors of the highly aromatic Hugel
gewürztraminer 2006 ($20) echo those of the glaze, while a slightly sweet lychee nut character
helps to balance the heat. —Jeffery Lindenmuth
Yield: 4 servings (serving size: 1 leg-thigh quarter and 1 tablespoon mango mixture)
CALORIES 326 (29% from fat); FAT 10.4g (sat 2.3g,mono 4.7g,poly 2.1g); IRON
279
Simple Clambake
Adapted from: Cooking Light June 2008
Healthy Units: 9
Serves: 4
Posted by: Kate
June 9, 2008
My changes: This was an easy way to do a traditional clambake. I used all clams
and eliminated the mussels, cooked the lobster separately since we were bake
stuffing the tails, using a whole lobster per serving. Put the stuffed tails on the top
rack of the grill and a disposable foil pan on the bottom- easy clean up.
5 quarts plus 1 cup water, divided

2 (1 1/2-pound) live lobsters
1 pound small red potatoes, quartered
1/4 cup fresh lemon juice
32 mussels, scrubbed and debearded
24 littleneck clams, scrubbed
8 parsley sprigs
6 ounces turkey kielbasa, cut into 1/2-inch slices
4 thyme sprigs
2 ears corn, each cut crosswise into 2-inch pieces
2 Vidalia or other sweet onions, peeled and each cut into 8 wedges
1/4 teaspoon reduced-sodium Old Bay seasoning
4 lemon wedges
1. Prepare grill.
2. Bring 5 quarts water to a boil in an 8-quart stockpot; plunge lobsters headfirst,
1 at a time, into water. Return to a boil. Cover, reduce heat, and simmer 2
minutes; drain well.
3. Place potatoes in a saucepan; cover with cold water. Bring to a boil. Reduce
heat, and simmer 10 minutes or until almost tender; drain. Place potatoes in a
large roasting pan; add remaining 1 cup water, lemon juice, mussels, clams,
parsley, kielbasa, thyme, corn, and onions to pan; arrange lobsters over potato
mixture. Sprinkle evenly with seasoning; cover with foil.
4. Place pan on grill rack; cook 18 minutes or until clams and mussels open.
Discard any unopened shells. Serve with lemon wedges.
Yield: 4 servings (serving size: 1/2 cup potatoes, 1/4 cup sausage, 8 mussels, 6
clams, 4 onion wedges, 1/2 lobster, and 1 lemon wedge)
280
Tangy Mustard Coleslaw
Healthy Units: .6
Serves: 7
Posted by: Kate
June 9, 2008
This slaw was quick to put together, had great tangy flavor after only 30 minutes
in the fridge, and is different enough from the other slaws in the comp I thought it
should be posted.
This crisp, creamy salad is good with burgers or fish sandwiches. Add a dash of
hot sauce to mustard mixture for extra spiciness.
7 cups finely shredded green cabbage (about 1/2 head)

1 cup thinly vertically sliced red onion
1 cup grated carrot
1/4 cup white wine vinegar
2 tablespoons sugar
2 tablespoons whole-grain mustard
2 tablespoons reduced-fat mayonnaise
1/8 teaspoon salt
1. Combine cabbage, onion, and 1 cup carrot in a large bowl. Combine white
wine vinegar, sugar, mustard, mayonnaise, salt, black pepper, and red pepper in
a small bowl; stir well with a whisk. Add the mustard mixture to cabbage mixture,
and toss well to coat. Cover and chill for 20 minutes. Stir before serving.
Yield: 7 servings (serving size: about 1 cup)
0.5mg; CHOLESTEROL 0.0mg; CALCIUM 43mg; CARBOHYDRATE 12.3g;
SODIUM 172mg; PROTEIN 1.5g; FIBER 3g
281
Mango Salsa
Adapted from Cooking Light, January 2001
Healthy Units: .5
Servings: 8
Date: June 9, 2008
2 cups diced peeled mango (about 2 large)

1/4 cup fresh lime juice
2 tablespoons minced fresh cilantro
2 teaspoons minced peeled fresh ginger
2 teaspoons sugar
1/4 teaspoon salt
1 jalapeño pepper, seeded and minced
Combine all of the ingredients in a medium bowl.
Yield: 2 cups (serving size: about 1/4 cup)
0.2mg; CHOLESTEROL 0.0mg; CALCIUM 7mg; CARBOHYDRATE 8g; SODIUM
67mg; PROTEIN 0.3g; FIBER 0.6g
282
Sizzling Chicken Fajitas
Adapted from Cooking Light, 09/2005
Healthy Units: 6.7
Servings: 6
Date: June 9, 2008
Waney notes: I only used 12 oz raw chicken & used Geo.Forman Grill; added some
sliced white mushrooms; I cut the sauce in 1/2 since I used less chicken, it came out
perfect; per other reviewers, I omitted the last paragraph (unnecessary)
1/2 c. low-sodium soy sauce

1/3 c. water
1/3 c. white vinegar
1/4 tsp garlic powder
1/4 tsp black pepper
1 1/2 pound skinless, boneless chicken breasts
Cooking spray
1 T. canola oil
1 medium green bell pepper, in strips
1 medium red bell pepper, in strips
1 c. vertically sliced red onion
1 tsp seasoned salt
6 (8-inch) fat-free flour tortillas
3/4 c. bottled salsa
3/4 c. fat-free sour cream
Combine first 5 ingredients; reserve 1/4 cup marinade. Combine remaining marinade &
chicken in a large zip-top plastic bag. Seal and marinate in refrigerator 3 hours, turning
occasionally.
Prepare grill.
Remove chicken from marinade; discard marinade. Place chicken on grill rack coated
with cooking spray, and cover and grill 10 minutes on each side or until done.
Heat oil in a large nonstick skillet over medium-high heat. Add bell peppers and onion;
sprinkle with seasoned salt. Sauté 4 minutes or until tender. Add reserved 1/4 cup
marinade, and cook 2 minutes. Cut chicken into thin slices; add to vegetable mixture.
Place a 10-inch cast-iron skillet, upside down, over high heat for 1 1/2 minutes. Turn pan
over, and add chicken mixture. Warm tortillas according to package directions. Serve
chicken mixture immediately with warm tortillas, salsa, and sour cream.
Yield: 6 servings (serving size: 1 cup chicken mixture, 2 tablespoons salsa, 2

tablespoons sour cream, and 1 tortilla)
CALORIES 340 (10% from fat); FAT 3.9g (sat 0.6g,mono 1.7g,poly 1.1g); IRON 2.4mg;
CHOLESTEROL 71mg; CALCIUM 66mg; CARBOHYDRATE 41.5g; SODIUM 997mg;
PROTEIN 32.4g; FIBER 2.2g
283
Pasta Salad with Shrimp, Peppers, and Olives
Adapted from Cooking Light, April 2001
Healthy Units: 5.3
Main Dish/Salads
Servings: 5 (2 cups each)
Date: June 10, 2008
My Notes: i followed one of the reviewers' suggestions & doubled the oil & lemon
juice, as she said it was a tad dry. I also subbed capers for the kalamatas, as that
is what i had, & medium seashells for the angel hair.
2 1/2 cups cooked angel hair (about 5 ounces uncooked pasta)

3/4 cup chopped plum tomato
1/2 cup chopped red bell pepper
1/2 cup chopped yellow bell pepper
1 tablespoon chopped pitted kalamata olives
1 1/2 teaspoons chopped fresh or 1/2 teaspoon dried thyme
1/2 teaspoon white pepper
3/4 pound cooked medium shrimp, peeled and deveined
1/2 cup (2 ounces) crumbled feta cheese
1 tablespoon chopped fresh parsley
Combine the first 13 ingredients in a large bowl. Sprinkle with cheese and
parsley.
Yield: 5 servings (serving size: 2 cups)
284
Bulgur Veggie Burgers With Lime Mayonnaise
Adapted From: Gourmet, June ‘08
Healthy Units: 4.2
Servings: 8
Date: June 10, 2008
Gourmet notes: Burgers can be cooked on the stove. Heat 1 Tbsp oil in a 12-inch heavy skillet
over medium heat until it shimmers, then cook patties, carefully turning once, until golden brown,
about 8 minutes total. Uncooked patties can be chilled, covered, up to 4 hours. Most veggie
burgers must have self-esteem issues, since they're always pretending to be something they're
not. But these bulgur burgers don't try to hide their meatless nature and instead celebrate their
grain- centric origins with wonderful texture and a hint of Middle Eastern spice.
Em’s Notes: I cooked these in a skillet coated with cooking spray. They are very fragile. The
notes on the epicurious site suggested adding bread crumbs and an egg. I chose to make them
as note below, but they are very fragile and I don’t think that they would work well on a grill or grill
pan.
½ cup chopped onion -- divided

1 teaspoon olive oil -- plus additional for brushing
½ cup bulgur
1 cup water
1 cup canned pinto beans -- rinsed and drained
1 ½ Tbsp light soy sauce
2 ½ ounces walnuts
2 garlic cloves -- coarsely chopped
½ cup packed cilantro sprigs
¾ tsp ground cumin
¼ tsp cayenne
¼ cup reduced-fat mayonnaise
¼ tsp grated lime zest
½ tsp fresh lime juice
8 slices multi-grain bread
Cook half of onion with 1/4 tsp salt in oil in a small heavy saucepan over medium heat, stirring
occasionally, until golden, 5 to 7 minutes.
Add bulgur and water and cook, covered, over low heat until water is absorbed, 15 to 18 minutes.
Transfer to a bowl and stir in beans and soy sauce.
Pulse bulgur mixture, walnuts, garlic, cilantro, cumin, cayenne, a rounded 1/4 tsp salt, 1/2 tsp
pepper, and remaining onion in a food processor until finely chopped.
Form rounded ¼ cups of mixture into 4 (31/2-inch-diameter) patties.
Chill at least 10 minutes.
While patties chill, stir together mayonnaise, zest, and juice.
Prepare grill for direct-heat cooking over medium-hot charcoal (medium heat for gas).
Put perforated grill sheet on grill and preheat 10 minutes.
Brush patties all over with oil.
Oil grill sheet, then grill burgers on grill sheet, covered only if using a gas grill, carefully turning
once, until golden brown, about 8 minutes total.
Serve burgers open-faced on toast with lime mayonnaise.
Per Serving (excluding unknown items): 214 Calories; 9g Fat (36.3% calories from fat); 8g
Protein; 27g Carbohydrate; 5g Dietary Fiber; 3mg Cholesterol; 720mg Sodium. Exchanges: 1 1/2
Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates.
285
Zucchini-Pineapple Quick Bread
Adapted from Cooking Light, June 2008
Healthy Units: 3.7 (as written); 4.1 with changes
Yield: 2 loaves, 14 servings per loaf (serving size: 1 slice)
Posted By: Bawstinn (Maria)
June 15, 2008
This recipe makes two loaves. Freeze the extra loaf, tightly wrapped in plastic wrap and
heavy-duty aluminum foil, for up to one month. Thaw at room temperature. Slices are
good microwaved at HIGH for 10 to 15 seconds.
Maria's comments: I used eggs (4 total) instead of the substitute, cut the sugar to 1.5
cups and planned on 12 servings per loaf. I included the nutritional for my changes also.
3 cups sifted all-purpose flour (about 13 1/2 ounces)

1 teaspoon salt
1 1/2 teaspoons ground cinnamon
2 large eggs
2 cups sugar
2 cups grated zucchini (about 1 1/2 medium zucchini)
2/3 cup canola oil
2 teaspoons vanilla extract
2 (8-ounce) cans crushed pineapple in juice, drained
Baking spray with flour
Lightly spoon flour into dry measuring cups, and level with a knife. Combine flour, salt,
and next 3 ingredients (through ground cinnamon) in a large bowl, stirring well with a
whisk.
Beat eggs with a mixer at medium speed until foamy. Add sugar, zucchini, oil, egg
substitute, and vanilla, beating until well blended. Add zucchini mixture to flour mixture,
stirring just until moist. Fold in pineapple. Spoon batter into 2 (9 x 5–inch) loaf pans
coated with baking spray. Bake at 325° for 1 hour or until a wooden pick inserted in
center comes out clean. Cool 10 minutes in pans on a wire rack; remove from pans.
Cool completely on wire rack.
As written: CALORIES 167 (32% from fat); FAT 5.9g (sat 0.5g,mono 3.3g,poly 1.7g);
IRON 0.9mg; CHOLESTEROL 15mg; CALCIUM 16mg; CARBOHYDRATE 26.5g;
Maria's changes: Per Servings (24 total): 185 Calories; 7g Fat (34.0% calories from fat);
3g Protein; 28g Carbohydrate; 1g Dietary Fiber
286
Creamy Cucumber Dill Dip
Adapted from www.recipezaar.com
Healthy Units: 1.3
Yield: approximately 3 cups, 2 tablespoons per serving.
June 15, 2008
Comments: I chopped the cucumber, put it in a strainer and lightly salted it. I let it
sit a couple of hours to get some of the water out before adding it to the rest of
the dip. I had no problems with the dip being too watery. Served it with
vegetables.
8 ounces light cream cheese -- softened

1 cup light mayonnaise
2 medium cucumbers -- peeled and chopped
3 tablespoons scallions -- sliced
1 tablespoon fresh dill weed
Beat the cream cheese until smooth.
Add the rest of the ingredients and mix until smooth and creamy. Add salt,
pepper and cayenne pepper to taste.
Cover tightly and chill until ready to serve.
fat); 1g Protein; 3g Carbohydrate; trace Dietary Fiber;
287
Creamy Jalapeno Dip
Adapted from recipezaar.com
Healthy Units: 1.3
Yield: approximately 2 cups; 2 tbl per serving
June 15, 2008
1 1/3 cups light mayonnaise

1/3 cup buttermilk
1/3 cup chopped jalapeno
1/3 cup green chilies
1/3 cup cilantro
1 packet dry ranch dip mix
Mix ingredients in blender or food processor, until smooth.
Serve with tortilla chips or vegetables.
fat); trace Protein; 4g Carbohydrate; trace Dietary Fiber
288
Grilled Jerk Turkey
P (Poultry)
adapted from Healthy Cooking, June/July '08
Healthy Units: 3.70
SERVINGS 4
June 17, 2008
HC: Moist and seasoned with ginger, Caribbean jerk spices and jalapeno pepper,
this simple grilled entrée is more tangy than hot and spicy. It's wonderful for
backyard barbecues.
Cindy's Comments: We used turkey cutlets and grilled them over medium heat
for about 6-7 minutes per side. This was flavorful and very moist. I didn't have
any commercial Caribbean Jerk Seasoning and used this recipe to blend my
own, see next page
INGREDIENTS
1/4 cup rice vinegar
2 tablespoons reduced-sodium soy sauce
2 green onions, chopped
4 teaspoons chopped jalapeno pepper
1 tablespoon Caribbean jerk seasoning
1-1/2 teaspoons packed brown sugar
1-1/2 teaspoons minced fresh gingerroot
1/2 teaspoon salt
1 package (20 ounces) turkey breast tenderloins
DIRECTIONS
In a small bowl, combine the first 11 ingredients. Pour 1/2 cup marinade into a
large resealable plastic bag; add the turkey. Seal bag and turn to coat; refrigerate
for 2 hours. Cover and refrigerate remaining marinade.
Coat grill rack with cooking spray before starting the grill. Drain turkey and
discard marinade. Grill, covered, over medium heat for 7-10 minutes on each
side or until a meat thermometer reads 170°, basting occasionally with reserved
marinade. Cut into slices. Yield: 4 servings.
Nutrition Facts
One serving: 4 ounces cooked turkey Calories: 195 Fat: 5 g Saturated Fat: 1 g
Cholesterol: 69 mg Sodium: 481 mg Carbohydrate: 3 g Fiber: 0 g Protein: 33 g
Diabetic Exch: 5 very lean meat, 1/2 fat.
289
Dry Jerk Seasoning
Adapted from "Jerk from Jamaica"
SC
June 17, 2008
1 tablespoon onion flakes

1 tablespoon onion powder
2 teaspoons ground dried thyme
2 teaspoons salt
1 teaspoon allspice
1/4 teaspoon ground nutmeg
2 teaspoons sugar
1 teaspoon coarsely ground black pepper
1 teaspoon cayenne pepper (if you like it hot, add a bit more)
2 teaspoons dried chives or green onions*
*I didn't have the last ingredient and used about 1 teaspoon Penzy's Fox Point
seasoning blend that includes shallots and chives.
Blend all the ingredients together. I used one Tablespoon in the turkey recipe
and stored the remainder in an airtight container. The cookbook recommends
using with fish, poultry, or vegetables.
290
Maple-Mustard Baked Chicken
Healthy Units: 5.6
Adapted from Eating Well Aug '08
Category: Main dish/Poultry
Servings: 10 (1 thigh)
Posted by: Laurie
Date: June 19, 2008
Quick & Easy, Kid Friendly
Notes: The original recipe made 8 servings and called for 4-4 1/2 lbs. bone-in
chicken pieces and an extra 1T of oil. The calories were listed at 325 per serving
with only 8G fat and 45G protein - they must have calculated for breast meat. I
would check other pieces individually. EW also advised coating one side only
with the bread crumbs and baking it on a rack.
Ingredients:
2 1/2 pounds chicken thigh cutlets, trimmed of all visible fat

3 tablespoons dijon mustard
2 tablespoons maple syrup
1 teaspoon dried thyme or 1T fresh
1/2 teaspoon salt
1 cup whole wheat bread crumbs(panko)
Instructions:
Whisk mustard, maple syrup, oil, thyme, pepper and salt in a large bowl(or Zip-
loc bag. Add Chicken and turn to coat evenly. Cover and marinate in the
refrigerator for at least 30 minutes and up to 6 hours. (Mine was fine after 11
hours)
Preheat oven to 400F. Mist a non-stick baking sheet with cooking spray.
Put the panko on a plate and press into the chicken. Arrange on baking sheet
and mist chicken with more cooking spray.
Bake 20 minutes and turn pieces over. Bake an additional 10 minutes.
0 Grain(Starch); 0 Lean Meat; 1/2 Fat; 0 Other Carbohydrates.
291
Grilled Buttermilk Chicken
Adapted from Sunset Magazine, August 2004
Healthy Units: 4.9
Yield: 6 servings; 1 thigh and one drumstick
Posted by: Bawstinn (Maria)
June 21, 2008
Comments: Chicken came out very tender and juicy.
1 quart buttermilk
2 tablespoons chopped garlic
2 tablespoons kosher salt
2 tablespoons sugar
1 tablespoon ground cumin
1 teaspoon pepper
6 whole chicken thighs, no skin, R-T-C
6 whole chicken drumsticks, no skin, R-T-C
In a large bowl, mix buttermilk, shallots, garlic, salt, sugar, cumin, and pepper.
Rinse chicken thighs and drumsticks and pat dry. Trim off excess fat. Submerge
chicken pieces in buttermilk brine. Cover and chill for at least 4 hours, or up to 1
day.
Lift chicken from brine; discard brine. Wipe excess from chicken with paper
towels.
Lay chicken pieces on a barbecue grill over medium coals or medium heat on a
gas grill (you can hold your hand at grill level only 4 to 5 seconds); close lid on
gas grill. Cook, turning frequently, until browned on both sides and no longer pink
at the bone (cut to test), 20 to 30 minutes. Serve hot or cold.
from fat); 23g Protein; 16g Carbohydrate; trace Dietary Fiber
292
Citrus-Spiked Jicama and Carrot Slaw
S (Salad)
adapted from Cooking Light, JULY 2004
Healthy Units: .50
Serves: 6
June 22, 2008
CL: A mandolin makes easy work of cutting the jicama and carrot into julienne
strips; if you don't have one, coarsely shred them.
Cindy's Comments: I reversed the amounts of the carrot and jicama using 1 bag
(3.5 cups) of pre-shredded carrot and two-thirds of a medium-sized jicama. I
omitted the cilantro and added about 1/8 teaspoon Penzy's Bangkok seasoning
blend. The serving size is generous - we served 8 and still have some leftovers.
4 cups (1 1/2-inch) julienne-cut peeled jicama (about 1 pound)

2 cups (1 1/2-inch) julienne-cut carrot
1/2 cup thinly vertically sliced red onion
1/4 cup fresh orange juice
1 teaspoon grated lime rind
1 1/2 teaspoons sugar
1/4 teaspoon salt
1 tablespoon chopped fresh cilantro
Fresh cilantro sprigs (optional)
Combine first 8 ingredients in a large bowl, and toss gently to coat. Let stand 10
minutes. Stir in the cilantro just before serving. Garnish with cilantro sprigs, if
desired.
293
Tzatziki Potato Salad
Salads/Side Dishes
Adapted from Food and Wine
Healthy Units: 3.8
Servings: 6
Posted by: Trish
Date: June 22, 2008
2 ½ pounds Yukon Gold potatoes, peeled and cut into ¾-inch cubes
¾ cup Greek-style, plain fat free yogurt
¼ cup lowfat mayonnaise
3 Kirby cucumbers – peeled, seeded, and cut into ½ inch cubes
1 serrano chile, seeded and thinly sliced
¼ cup coarsely chopped mint
1 tablespoon chopped dill
Salt and pepper to taste
Bring a large saucepan of salted water to a boil. Add the potatoes and cook over
high heat until tender, about 9 minutes. Drain, gently shaking out the excess
water. Spread the potatoes on a baking sheet in a single layer and freeze for
about 10 minutes, just until no longer warm.
Meanwhile, in a large bowl, whisk the yogurt with the mayonnaise until smooth.
Add the cucumbers, chile, mint and dill. Fold in the potatoes, season with salt
and pepper and serve.
Per Serving: 220 Calories; 3g Fat (12.3%

calories from fat); 7g Protein; 41g Carbohydrate; 4g Dietary Fiber; 4mg
Cholesterol; 84mg Sodium. Exchanges: 1 Vegetable; 0 Non-Fat Milk; 1/2
Fat; 0 Other Carbohydrates.
294
Heartland Chicken Drumsticks
Weight Watchers Magazine, July/Aug 2008
Healthy Units: 4.0
Servings: 4
June 22, 2008
1 cup light beer

5 tablespoons maple syrup
2 tablespoons apple cider vinegar
2 tablespoons dijon mustard
1 tablespoon fresh rosemary
1 tablespoon fresh oregano
2 whole garlic cloves -- chopped
1/2 teaspoon salt
8 whole chicken leg, no skin, R-T-C
Combine the beer, 3 tablespoons maple syrup, vinegar, mustard, rosemary,

oregano, garlic, 1/4 teaspoon of the salt and ht pepper in a medium bowl. Beat
with a whisk until blended.
Transfer mixture to a zip-close plastic bag, add the chicken. Squeeze out the air
and seal the bag; turn to coat the chicken. Refrigerate, turning the bag
occasionally, at least 4 hours or overnight.
Spray the grill with nonstick spray and preheat the grill to medium.
Remove the chicken from the marinade and discard the marinade. Place the
chicken on the grill and cook, covered, turning occasionally, approximately 30 -
35 minutes.
About 10 minutes before the cooking time is up, brush the chicken with the
remaining 2 tablespoons maple syrup and grill, turning frequently, until browned
and cooked through. Transfer to a serving platter and sprinkle with the remaining
1/4 teaspoon salt.
Nutritional from the magazine: Calories: 186, 4 grams fat, 0 fiber
295
Citrus Grill
Adapted from recipezaar.com
Healthy Units: 4.7
Servings: 8
June 22, 2008
Comments: I upped the garlic, skipped the cheese (didn't have any) and added
some salt to the marinade. I didn't have (nor figured I could ever find) tarragon
red wine, so I used red vine vinegar and added dry tarragon.
1/4 cup oil

1/4 cup tarragon red wine vinegar
1 teaspoon dried basil
1 tablespoon grated parmesan cheese
2 teaspoons Dijon mustard
1/4 teaspoon garlic -- pressed
8 whole boneless skinless chicken breast halves
Mix all ingredients except chicken in a jar. Cover and shake well.
Place chicken breasts in a large plastic zipper bag. Pour marinade over chicken.
Seal bag and refrigerate for at least 2 hours. Turning bag occasionally.
Arrange chicken on heated grill and cook 7-10 minutes on each side. Turning
only once -- until juices run clear
from fat); 28g Protein; 1g Carbohydrate; trace Dietary Fiber
296
Pork Tacos with Corn-Jicama Salsa and Guacamole
Healthy Units: 7.3
Servings: 4
Date: June 23, 2008
CL Notes: Avocado is a source of healthful monounsaturated fat. Crunchy

vegetables, fresh herbs, and lime juice boost the flavor of canned beans.
Em’s Notes: I thought that the guac really set this recipe off. Nice balance of
flavors with the tacos, salsa and guacamole. I prefer crispy taco shells, so I used
the EW method ofcrisping the shells for my tacos.
Salsa:
1/2 cup fresh corn kernels
1/2 cup finely diced peeled jicama
1/2 cup canned black beans, rinsed and drained
1/4 teaspoon salt
Guacamole:
1 cup cubed peeled avocado
1 1/2 tablespoons fresh lime juice
1/4 teaspoon salt
1/4 cup finely chopped seeded tomato
Tacos:
1 teaspoon ground cumin
1/4 teaspoon salt
1 pound pork tenderloin, cut into 2 x 1/8-inch strips
Cooking spray
297
1. To prepare salsa, combine corn, jicama, black beans, cilantro, 1 tablespoon
juice, 1/4 teaspoon cumin, and 1/4 teaspoon salt in a small bowl; toss gently to
combine. Cover and chill.
2. To prepare guacamole, combine avocado, 1 1/2 tablespoons juice, and 1/4
teaspoon salt in a small bowl; mash with a fork until well blended. Stir in tomato.
Place a sheet of plastic wrap directly on avocado mixture; set aside.
3. To prepare tacos, combine chili powder, oregano, 1 teaspoon cumin, and 1/4
teaspoon salt in a shallow dish. Add pork to spice mixture; toss to coat.
4. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking
spray. Add pork to pan; sauté 4 minutes or until done, turning occasionally.
Remove pork from pan; keep warm.
5. Wipe pan clean with paper towels; recoat with cooking spray. Add 2 tortillas to
pan; cook 30 seconds on each side or until soft. Remove from pan; keep warm.
Repeat procedure with remaining tortillas and cooking spray.
6. Spread about 1 1/2 tablespoons guacamole onto each tortilla; top each tortilla
with about 1/4 cup pork and about 2 tablespoons salsa. Fold tortillas in half.
Yield: 4 servings (serving size: 2 tacos)
298
Whole Wheat Walnut Raisin Biscotti
Category: Cookies/Bars (CB)
Adapted From: Every Day Cooking. PBS TV
Healthy Units: 1.2
Servings: 24
Date: June 23, 2008
Em’s Notes: I made these exactly as written. There isn’t much sugar and the
recipe already includes whole wheat flour. These make a very nice, crunchy
biscotti.
vegetable oil -- for baking sheet (I used cooking spray)

¾ cup whole-wheat flour (spooned and leveled)
½ cup all-purpose flour (spooned and leveled) -- plus more for work surface
1/3 cup sugar
¼ teaspoon salt
½ cup walnut halves
¼ cup golden raisins
2 large eggs
1 teaspoon pure vanilla extract
Preheat oven to 350 degrees. Brush a baking sheet with oil; set aside. In a
medium bowl, whisk together flours, sugar, baking powder, and salt; stir in
walnuts and raisins. Set aside.
In a small bowl, whisk together eggs and vanilla. Add to flour mixture; stir just
until combined.
On a lightly floured surface, with floured hands, pat dough into a loaf about 1 inch
thick, 2 1/2 inches wide (and about 7 inches long); transfer to baking sheet.
Bake until risen and firm, 20 to 25 minutes; cool completely on sheet. Reduce
oven temperature to 300 degrees.
Place loaf on a cutting board, and using a serrated knife, cut diagonally into 1/4
-inch-thick slices; place slices in a single layer on sheet. Bake, turning once, until
dried and slightly golden, 25 to 30 minutes; cool completely.
Store in an airtight container at room temperature for up to a month.
Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Fruit; 1/2 Fat; 0 Other
Carbohydrates.
299
Crustless Smoked Turkey and Spinach Quiche
Category: Eggs (E)
Healthy Units: 3.3
Servings: 8
Date: June 23, 2008
CL Notes: Sprinkle some of the Swiss cheese in the pie plate first before adding the ham
and egg mixture. The thin layer on the bottom gives you another hit of flavor when you
bite into a piece.—Wendy McMillan, Longmont, CO
Em’s Notes: This is a tasty breakfast. I cut the recipe in half and baked it in a small pie
pan.
Cooking spray
3/4 cup (4 ounces) cubed smoked turkey ham (such as Jennie-0)
3/4 cup (3 ounces) shredded Swiss cheese, divided
1 cup fresh baby spinach leaves
1 cup fat-free cottage cheese
1/2 cup evaporated fat-free milk
1/4 cup (1 ounce) shredded reduced-fat cheddar cheese
2 large eggs
2 large egg whites
1/2 cup all-purpose flour (about 2 1/4 ounces)

2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add
ham, onion, and pepper to pan; sauté 4 minutes or until ham is lightly browned.
3. Sprinkle 1/4 cup shredded Swiss cheese in a 9-inch pie plate coated with cooking
spray. Top with ham mixture.
4. Combine remaining 1/2 cup Swiss cheese, spinach, and next 5 ingredients (through
egg whites) in a large bowl; stir with a whisk.
5. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and
baking powder in a small bowl, stirring with a whisk. Add flour mixture to egg mixture,
stirring with a whisk until blended. Pour egg mixture over ham mixture. Bake at 350° for
45 minutes or until a knife inserted in center of quiche comes out clean.
Yield: 8 servings (serving size: 1 wedge)
CALORIES 152 (30% from fat); FAT 5.1g (sat 2.8g,mono 1.3g,poly 0.5g); IRON 1mg;
300
Pear, Blue Cheese, and Walnut Salad with Smoked Turkey
Salads
Adapted from: Cooking Light
Healthy Units: 4.8
Servings: 4
Posted by: OneGrandGirl (MEA)
Date: June 24, 2008
Quick & Easy
CL Notes: Pears rank high in fiber among fresh fruits, especially when left
unpeeled.
MEA's notes: I had this put together in 15 minutes. It looked gorgeous -- definitely
look for the red pears. Makes a delicious light dinner or lunch.
2 tablespoons cider vinegar

2 tablespoons water
1 1/2 teaspoons olive oil
1/8 teaspoon salt
2 cups (2-inch) strips smoked turkey breast (about 10 ounces)
1 cup seedless red grapes, halved
1/2 cup chopped celery
2 large red Bartlett pears, thinly sliced
4 cups gourmet salad greens
1/4 cup (1 ounce) crumbled blue cheese
2 tablespoons chopped walnuts
Combine first 5 ingredients in a large bowl, and stir with a whisk. Add turkey,
grapes, celery, and pears, tossing well to coat. Arrange 1 cup greens on each of
4 plates; divide grape mixture evenly over greens. Sprinkle each serving with 1
tablespoon cheese and 1 1/2 teaspoons walnuts.
Yield: 4 servings
SODIUM 764mg; PROTEIN 17.7g; FIBER 5g
301
Green Bean Salad With Feta
Adapted from Southern Living, 2004
Healthy Units:
Yield: 8 servings
June 24, 2008
Comments: I cooked the beans and mixed up the dressing the night before. Put it
together and topped with feta just before serving. I really liked it cold; a nice dish
for a hot summer night. Original recipe called for 1/2 cup toasted walnuts but that
is an IOUN in this house.
Lemon Vinaigrette
1 1/2 tablespoons fresh lemon juice
1 1/2 tablespoons white wine vinegar
1/2 tablespoon dijon mustard
1/4 teaspoon sugar
1/8 teaspoon salt
1 pinch black pepper
2 tablespoons vegetable oil
1 1/2 pounds green beans -- trimmed

1/2 cup red onion -- chopped
1/2 cup crumbled feta cheese
Garnish: lemon slices
Cook green beans in boiling salted water to cover 8 minutes or until crisp-tender.
Drain and plunge into ice water to stop the cooking process; drain and pat dry.
Place in a serving bowl; cover and chill at least 2 hours.
Add chopped onion and Lemon Vinaigrette to beans, tossing to coat. Sprinkle
with feta and walnuts. Garnish, if desired.
fat); 3g Protein; 7g Carbohydrate; 3g Dietary Fiber;
302
Lime or Lemon Sherbet
Dessert
Adapted from: “Pure Dessert” by Alice Medrich
Healthy Units: 2.7
Servings: about 8 servings, ½ cup each
Posted by: Trish
Date: June 24, 2008
Notes: Alice suggests serving this in a martini glass topped with a shot of citron
vodka for a very “adult” dessert. To make this a lemon instead of a lime sherbet,
just substitute lemon in the same amounts as lime, below.
2 1/2 cups 1% low-fat milk

1 cup sugar
1 1/2 teaspoons grated lime rind
1/2 cup lime juice
Combine all of the ingredients in a medium bowl and stir to blend. The
mixture will thicken slightly as the lime juice reacts with the milk, and
it will look slightly curdled - this is okay. Let it stand for 2 or 3
minutes, then stir again to be sure that the sugar is completely
dissolved. Chill.
For an extra cold start, put the mixture in the freezer for 20 minutes,
stirring once or twice to prevent freezing. Freeze the mixture according
to the instructions for your ice cream machine. When the sherbet is
almost frozen, remove the dasher and check to see if the lime zest has
accumulated on it. If necessary, scrape the zest off the dasher and stir
it back into the sherbet with a fork, then continue to freeze the sherbet.
Serve the sherbet soft or transfer to an airtight container and freeze

until hard enough to scoop, at least 3 or 4 hours. If the sherbet gets
too hard, before serving let it stand for a few minutes or microwave it on
low (defrost) for a few seconds at a time until scoopable.
from fat); 3g Protein; 30g Carbohydrate; trace Dietary Fiber; 3mg Cholesterol;
39mg Sodium. Exchanges: 0 Fruit; 1/2 Non-Fat Milk; 0 Fat; 1 1/2 Other
Carbohydrates.
303
Roasted Corn with Basil-Shallot Vinaigrette
Vegetable (V)
Adapted from Eating Well June 2006
Healthy Units: 3.3
Servings: 4 (about 1/2 cup each)
Posted By: Aimster04 (Amy)
June 25, 2008
Q&E
EW: A simple combination - roasted corn with a basil vinaigrette - has a fresh
flavor that is pure summer.
Amy’s Notes: A simple recipe packed with flavor. The servings are small, next
time I will double the recipe. I used 3 ears of corn.
Ingredients
3 cups fresh corn kernels
¼ cup chopped fresh basil
1 tablespoon minced shallot
1 tablespoon red-wine vinegar
¼ teaspoon salt
Preheat oven to 450°F. Toss corn and oil to coat and spread out on a large
baking sheet. Bake, stirring once, until some kernels begin to brown, about 20
minutes. Combine basil, shallot, vinegar, salt and pepper in a medium bowl. Add
the corn; toss to coat. Serve warm or cold.
Per serving: 165 calories; 8 g fat; 3 g fiber
304
Pasta with Spicy Anchovy Sauce and Dill Bread Crumbs
Adapted From: Gourmet, April ‘08
Healthy Units: 7.3
Servings: 6
Date: June 26, 2008
Gourmet Notes: Even if anchovies aren't part of your culinary heritage, the way
the sweetness of the onions and the saltiness of the fish interact, combined with
the tactile pleasure of the crunchy bread crumbs, will have you missing your
nonna no matter what your nationality.
Em’s Notes: I loved the texture of the bread crumbs in this dish. I reduced the oil
drastically, but that was the only change I made. I did scale the recipe down to a
single serving without difficulty.
2 Tablespoons extra-virgin olive oil, divided

2 cups fresh bread crumbs (preferably from a baguette)
1/4 cup chopped dill
1 pound red onions, thinly sliced (3 cups)
1 (2-ounce) can flat anchovy fillets, drained and chopped
1 pound bucatini or perciatelli pasta (long tubular strands)
1/2 teaspoon dried hot red-pepper flakes
Heat a 12-inch heavy skillet sprayed with cooking spray over medium heat until it
shimmers, then cook bread crumbs, stirring constantly, until deep golden and
crisp, 6 to 8 minutes.
Transfer bread crumbs to a bowl and toss with dill and 1/4 teaspoon each of salt
and black pepper.
Wipe out skillet, then cook onions with 1/4 teaspoon salt in remaining 1/2 cup oil
over medium heat, stirring frequently, until very soft, 12 to 15 minutes. Add
anchovies and cook, mashing anchovies into onions, until dissolved.
Meanwhile, cook bucatini in a pasta pot of boiling salted water (2 tablespoons

salt for 5 quarts water) until al dente. Reserve 1/2 cup cooking water, then drain
pasta.
Stir red-pepper flakes and reserved water into anchovy sauce, then add pasta
and toss to combine. Add about half of bread crumbs and toss to coat. Serve
sprinkled with remaining bread crumbs.
Per Serving : 379 Calories; 6g Fat (14.3% calories from fat); 14g Protein; 72g
1/2 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 1 Fat
305
Asian Pork BBQ with Pear Relish
M (Meats)
adapted from WW Magazine, May-June '08
Healthy Units: 4.5
Serves: 4
June 27, 2008
Cindy's Comments: This was very tasty. I thought the relish was even better 2
days later when I had a leftover serving. I think this would make a great main-
dish salad by serving the sliced pork and relish over a bed of mixed salad
greens. See notes below for my changes in preparation.
2 Tbsp reduced-sodium soy sauce

1 Tbsp hoisin sauce
1-2 tsp Asian hot chili sauce (we used 1 tsp chili-garlic sauce and 1 tsp Sriracha)
1/2 tsp. five-spice powder
1 pound pork tenderloin, trimmed (we used 4 boneless pork chops)
Relish:
1 Asian pear, diced
1/4 cup chopped dates
2 Tbsp toasted walnuts, chopped
1 Thai chili pepper, seeded and minced (we used 1/2 of a jalapeno pepper)
1 Tbsp honey
1 Tbsp grated lemon zest
2 Tbsp lemon juice
2 scallions, finely chopped
2 Tbsp fresh chopped mint
Preheat oven to 425 F.

Combine soy sauce, hoisin sauce. chili sauce, garlic, and five-spice powder in a
cup. Brush evenly all over the pork. (We put the sauce in a zip-lock bag, added
the pork chops and marinated in the fridge for about 30 minutes.)
Heat a large oven-proof skillet over high heat until very hot. Add the pork and
cook until browned on all sides, about 5-6 minutes. Transfer the skillet to the
oven and roast 25-30 minutes or until a thermometer registers 150 F. Transfer to
a cutting board, cover loosely, and let stand 5 minutes.
(We skipped these steps and grilled the pork chops on an indoor grill.)
Meanwhile, combine all relish ingredients in a medium bowl.
Cut the pork and serve with the relish.
NI: 258 calories, 6 g fat, 2 g saturated fat, 67 mg cholesterol, 439 mg sodium, 25 g

carbs, 4 g fiber, 26 g protein, 35 mg calcium
306
Carrot & Banana Muffins
BR (Breads)
From EatingWell Magazine Sept./Oct. 1996 or EW Diabetes Cookbook
Healthy Units: 3.8
Makes 1 1/2 dozen muffins
June 27, 2008
1 cup raisins
3/4 cup whole-wheat flour
1 cup oat bran
1/2 cup toasted wheat germ
1/4 teaspoon salt
2 teaspoons ground cinnamon
4 large egg whites
1 cup packed brown sugar or 1/2 cup Splenda Sugar Blend for Baking
1 cup mashed bananas (2 medium bananas)
1/2 cup low-fat milk
1/4 cup canola oil
2 cups shredded carrots (4 medium carrots)
1/3 cup chopped walnuts
1. Preheat oven to 400°F. Coat 18 standard-size (2 1/2-inch) muffin cups with cooking
spray.
2. Place raisins in a small bowl and cover with hot water; let soak for 5 minutes. Drain
and set aside.
3. Whisk whole-wheat flour, all-purpose flour, oat bran, wheat germ, baking powder,
baking soda, salt, cinnamon and allspice in a large mixing bowl.
4. Whisk egg whites in a medium bowl until frothy. Add brown sugar (or Splenda) and
whisk until it has dissolved. Mix in bananas, milk, oil and vanilla.
5. Make a well in the center of the dry ingredients. Add the wet ingredients; stir with a
rubber spatula until just combined. Gently stir in carrots and the drained raisins. Scoop
the batter into the prepared pan and sprinkle with nuts.
6. Bake the muffins until the tops spring back when touched lightly, 15 to 20 minutes. Let
cool in the pan for 5 minutes. Loosen the edges and turn the muffins out onto a wire rack
to cool slightly before serving.
NUTRITION INFORMATION: Per serving: 198 calories; 6 g fat (1 g sat, 2 g mono); 0 mg cholesterol; 36 g
Nutrition bonus: Vitamin A (42% daily value), Selenium (17% dv).
2 1/2 Carbohydrate Servings
Exchanges: 2 1/2 other carbohydrate, 1 fat NI if using Splenda: 180 calories, 29 G Carbs
307
Baked Peach Compote
Category: Fruit
Adapted From: Mediterranean Light Cookbook
Healthy Units: 1.2
Servings: 6
Date: June 28, 2008
Author’s Notes: I’ve always loved the taste of baked peaches, especially peach
pie. This dessert has everything delicious about peach pie, but without the
fattening crust.
Em’s Notes: This is a very light dessert. As the author comments, this tastes like
peach pie filling.
3 pounds (12 to 15) peaches

2 Tbsp fresh lemon juice
2 Tbsp mild-flavored honey (such as clover or acacia)
½ tsp ground cinnamon
½ tsp freshly grated nutmeg
½ tsp vanilla extract
Preheat the oven to 350 degrees. Lightly butter a 2-qt. baking dish. (I use butter-
flavor spray.)
Blanch the peaches in boiling water for 20 second. Refresh under cold water and
remove the skins. Pit and slice. Toss with remaining ingredients in the baking
dish. Bake in the preheated oven for 45 minutes to an hour. Serve warm or at
room temperature. The compote will keep several days in the refrigerator.
Per Serving (excluding unknown items): 99 Calories; trace Fat (1.8% calories
from fat); 1g Protein; 26g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; trace
Sodium. Exchanges: 0 Grain(Starch); 1 Fruit; 0 Fat; 1/2 Other Carbohydrates.
308
Thyme-Garlic Roasted Asparagus
Healthy Units: .5
Servings: 4
Date: June 28, 2008
CL Notes: "I created this hassle-free asparagus recipe, and my guests love it
every time." --Lynda Bennett, Belvedere, CA
Em’s Notes: This is a very tasty asparagus dish. I love the BBB asparagus, but it
is nice to have options for a change of pace.

Cooking spray
1 pound asparagus, trimmed
1/4 teaspoon salt

Spread garlic in an 11 x 7-inch baking dish coated with cooking spray. Arrange
asparagus in an even layer over garlic; drizzle with oil. Combine thyme and salt;
sprinkle evenly over asparagus. Bake at 400° for 15 minutes or until asparagus is
crisp-tender, turning once.
Yield: 4 servings
309
Quick Buttermilk Cinnamon Bread
Healthy Units: 3.6
Yield: 16 servings
June 29, 2008
Comments: Batter was very thick and mine rose beautifully. I added a teaspoon of
vanilla to the batter. Recommend lowering the oven temp 25 degrees if you use a glass
loaf pan; I forgot to.
2 cups flour
1/2 teaspoon salt
3/4 cup sugar
1 cup buttermilk
1 whole egg
Topping:
1/2 tablespoon ground cinnamon
1/2 cup sugar
Mix flour, baking soda and salt in a large bowl.
In a small bowl combine oil and sugar; add buttermilk and eggs and mix well; stir into dry
ingredients just until moistened.
Fill greased 8"x4"x2" loaf pan about 1/3 full.
Combine cinnamon and remaining 1/2 cup sugar; sprinkle half over the batter; top with
remaining batter and cinnamon-sugar; swirl batter with a knife.
Bake at 350°, 45-55 minutes or until toothpick comes out clean; cool in pans for 10
minutes before removing to a wire rack.
For 16 servings: 169 Calories; 5g Fat (27.2% calories from fat); 3g Protein; 28g
Carbohydrate; 1g Dietary Fiber
For 12 servings: 225 Calories; 7g Fat (27.2% calories from fat); 3g Protein; 38g
Carbohydrate; 1g Dietary Fiber;
310
Pork Kebabs Marinated in Honey, Rosemary, and Orange
Adapted from Bon Apetit, May 2002
Healthy Units: 5.9
Yield: 8 servings
June 30, 2008
Comments: Original recipe called for twice as much oil and country-style spare
ribs. I cut the oil in half and went with a leaner cut or pork. I skipped the bay
leaves as I'd never be able to find them here and I am sure I added more garlic.
The fat grams take into account all the oil but the remainder of the marinade is
discarded.
2 tablespoons fresh rosemary leaves

4 2 inch long strips of orange peel
1/4 cup olive oil
6 tablespoons honey
6 tablespoons orange juice
2 whole garlic cloves -- crushed
2 pounds pork loin, lean, boneless -- trimmed, cut into 1-inch cubes
24 whole bay leaves
Combine rosemary and orange peel in large bowl. Using wooden spoon, press
down on mixture to release oils. Add olive oil, honey, orange juice, lemon juice,
and garlic. Season with salt and pepper. Add pork, stirring to coat with marinade.
Cover; chill at least 2 hours and up to 4 hours.
Prepare barbecue (medium heat). Thread pork onto 12 metal skewers, sliding 1
bay leaf between every two or three cubes. Sprinkle pork with salt and pepper.
Transfer marinade to heavy small saucepan; bring to boil, stirring frequently. Grill
pork until cooked through, turning frequently and brushing occasionally with
marinade, about 12 minutes. Arrange skewers on platter and serve.
Carbohydrate; trace Dietary Fiber
311
Chili Mac
HUs: 7.5
Adapted from CI's Cover and Bake
Yield: 8 servings
July 1, 2008
Comments: Recipe below is as I adapted it. Next time I will make sure to undercook the
macaroni as it got a little too soft for our tastes. I cut out 1/2 pound of the ground beef
and added a can of kidney beans instead. Used only 1 tbl of oil to saute the vegetables
and cut the cheese back to 1 cup. More suited to colder weather but it was cool and
rainy when I made it. Served with a green salad.
1/2 pound macaroni (I used capanelle)

1 tablespoon vegetable oil
1 pound ground beef, 95% lean
15 ounces canned kidney beans -- rinsed and drained
2 medium onions -- chopped medium
1 whole red bell pepper -- stemmed, seeded, and chopped medium
6 medium garlic cloves -- minced
2 tablespoons chili powder
14 1/2 ounces diced tomatoes
28 ounces tomato puree
1 tablespoon light brown sugar
1 cup cheddar cheese, lowfat – shredded
Adjust an oven rack to the middle position and heat the oven to 400F. Bring 4 quarts of
water to a boil in a Dutch oven over high heat. Stir in 1 tablespoon salt and the
macaroni; cook until al dente, about 5 minutes. Reserve 3/4 cup of the pasta water and
drain the pasta. Transfer the pasta to a bowl and set aside.
Wipe the Dutch oven dry. Spray pan with cooking spray, add the beef and cook,
breaking up the pieces witt a wooden spoon, until it is no longer pink and beginning to
brown, 5-8 minutes. Drain the beef through a colander, discarding the drippings, and set
it aside.
Add the oil to the Dutch oven and return to medium-high heat until shimmering. Add the
onions, red pepper, garlic, chili powder, and cumin; cook, stirring occasionally, until the
vegetable are softened and beginning to brown, about 7 minutes. Add the diced
tomatoes, tomato puree, brown sugar, the reserved pasta water, and the drained beef;
bring to a simmer and cook, stirring occasionally, until the flavors have melded, about 20
minutes.
Stir in the cooked pasta and season with salt and pepper to taste. Pour into a 9x13
baking dish (or a shallow casserole dish of similar size) and sprinkle with the cheese.
Bake until the cheese is melted and browned, about 15 minutes. Cool for 5-10 minutes
before serving.
Per Serving (excluding unknown items): 381 Calories; 8g Fat (19.7% calories from fat);
27g Protein; 48g Carbohydrate; 8g Dietary Fiber;
312
Grilled Chicken Caesar on a Skewer
HUs: 5
Serves: 6
Posted by: Kate
July 2, 2008
A great quick and easy summer meal. I added chunks of red pepper to the
skewers, used Cains Fat Free Caesar dressing for the marinade and Deb’s
Cheater Caesar Dressing for the salad.
3/4 cup fat-free bottled Caesar dressing, divided

1 1/4 pounds skinless, boneless chicken breast halves, cut into 1-inch cubes
4 ounces country bread, crust trimmed and cut into 1-inch cubes
Cooking spray
1 red onion, cut into 1-inch-thick wedges
6 cups torn romaine lettuce
1/2 cup (2 ounces) shaved fresh Parmigiano-Reggiano cheese
Cracked black pepper
1. Combine 2 tablespoons dressing and chicken in a zip-top plastic bag; seal.

Marinate in refrigerator 45 minutes, turning bag occasionally.
2. Preheat grill.
3. Thread bread cubes onto 2 (12-inch) skewers; coat with cooking spray. Place
skewers on a grill rack. Grill 1 minute on each side or until browned.
4. Remove chicken from bag; discard marinade. Thread chicken and onion
alternately onto each of 6 (12-inch) skewers. Place on a grill rack coated with
cooking spray; grill 10 minutes or until chicken is done, turning occasionally.
Remove from grill; drizzle each chicken skewer with 2 teaspoons dressing.
5. Combine remaining 6 tablespoons dressing and lettuce in a bowl; toss well to
coat. Place about 1 cup lettuce mixture on each of 6 plates; divide bread cubes
evenly among plates. Place 1 chicken skewer on each plate. Top each serving
with about 1 tablespoon cheese; sprinkle with pepper.
Yield: 6 servings
CALORIES 259 (21% from fat); FAT 6g (sat 2.7g,mono 1.6g,poly 0.7g); IRON
SODIUM 652mg; PROTEIN 26g; FIBER 3.1g
313
Indian Butter Chicken
HUs: 5.6 (for 4 servings)
Adapted from Sara;s Secrets Episode Rotisserie Chickens To The Rescue
Servings: 4
Posted by Scarehair
July 6, 2008
My notes: This recipe was given to me by Killie. I’ve modified it from there. I've
been craving Indian food and this was so tasty. You can sub spinach or peas for
the kale, just be sure to add at the end and heat through (instead of simmering
for 10 minutes) before adding the fat free half-n-half. Original recipe used
rotisserie chicken, heavy cream, full fat butter, peas, and did not include
mushrooms. Serve over jasmine rice.
3 Tablespoons light butter

1 Tablespoon tomato paste
1 Tablespoon garam masala
1 1/2 teaspoons ground ginger
1/4 teaspoon cayenne
15 ounces tomato sauce (1 can)
14 1/2 ounces diced tomatoes (1 can undrained)
2 boneless skinless chicken breast, diced 1"
8 ounces sliced mushroom
3 Cups kale, chopped
1/3 Cup fat free half-and-half
1. Saute chicken in dutch oven sprayed with cooking spray over medium high
heat until chicken is golden. Remove chicken to bowl and set aside.
2. Reduce heat to medium. Melt butter in dutch oven. Add onion and mushrooms
and saute until onions are translucent. Stir in tomato paste, garlic, and spices.
Cook for 1 minute, stirring constantly to prevent burning. Add tomato sauce and
diced tomatoes in juice and stir well. Add chicken and chopped kale. Stir to
blend. Cover and simmer until kale is tender, about 10 minutes.
3. Turn off heat. Add fat free half-n-half to dutch oven and stir to combine. Serve
over jasmine rice.
At 4 Servings - Cal: 293, % from fat: 21, Total fat: 7g, Fiber 5g
At 6 servings – Cal: 195, Total Fat: 5g, Fiber: 4g
314
Terrific Teriyaki Burgers
HUs: 8.3
SW (Sandwich)
adapted from Healthy Cooking, June/July '08
Serves 6
July 6, 2008
HC: “Golden flecks of pineapple give these burgers a touch of sweetness, while the
gingerroot adds some spice. Ground chicken works well in this recipe, too.” —Margaret
Wilson of Hemet, California
Cindy's Comment: We omitted the buns, lettuce and tomato slices and doubled the
pineapple rings for two slices per person.
Ingredients: BURGERS:
1/4 cup ketchup 1 egg white, lightly beaten
2 tablespoons reduced-sodium soy 1/3 cup dry bread crumbs
sauce 3 green onions, chopped
1 tablespoon brown sugar 2 tablespoons unsweetened crushed
1 tablespoon unsweetened crushed pineapple
pineapple 3/4 pound lean ground beef
1-1/2 teaspoons minced fresh gingerroot 3/4 pound lean ground turkey
1 garlic clove, minced 6 slices unsweetened pineapple
1/2 teaspoon sesame oil 6 hamburger buns, split and toasted
6 lettuce leaves
6 slices tomato
Directions:
In a small bowl, combine the ketchup, soy sauce, brown sugar, pineapple, ginger, garlic
and sesame oil; set aside.
In a large bowl, combine the egg white, bread crumbs, onions, crushed pineapple and 3
tablespoons reserved ketchup mixture. Crumble beef and turkey over mixture and mix
well. Shape into six burgers.
Coat grill rack with cooking spray before starting the grill. Grill burgers, covered, over
medium heat for 5-7 minutes on each side or until a meat thermometer reads 165° and
juices run clear, brushing occasionally with remaining ketchup mixture.
Grill pineapple slices for 2-3 minutes on each side or until heated through. Serve burgers
and pineapple on buns with lettuce and tomato. Yield: 6 servings.
Nutrition Facts
One serving: 1 burger Calories: 386 Fat: 12 g Saturated Fat: 4 g Cholesterol: 79 mg
Sodium: 677 mg Carbohydrate: 41 g Fiber: 2 g Protein: 27 g Diabetic Exchange: 3 lean
meat, 2 starch, 1/2 fruit.
315
Broccoli and Cheddar Frittata
HUs: 4.6
Category: Eggs (E)
Adapted From: Ellie Krieger’s - The Food You Crave
Servings: 4
Date: July 6, 2008
Em’s Notes: This is a delicious and filling breakfast that sticks with me until lunch
time.
8 large eggs
1 small red onion, sliced (about 1 cup)
2 cups chopped cooked broccoli
1/4 teaspoon salt
1/2 cup shredded extra-sharp Cheddar (2 ounces)
Separate 4 of the eggs, putting the whites into a medium sized bowl and
discarding the yolks. Add the 4 whole eggs and 2 tablespoons of water to the
whites and whisk well.
In a medium ovenproof nonstick skillet heat the oil over a medium flame. Add the
onion and cook until it begins to soften, about 5 minutes. Add the broccoli and
cook for another 2 minutes. Season with salt and a few turns of pepper. Pour the
egg mixture over the vegetables in the skillet covering them evenly. Reduce the
heat to medium-low, cover, and let cook until the egg mixture has set around the
edges but is somewhat liquid in the middle, about 8 minutes. Sprinkle with the
cheese.
Meanwhile, preheat the broiler. Place the skillet under the broiler about 2 inches
from the heat until the surface is set and golden brown, 1 to 2 minutes. Be careful
not to overcook or the egg mixture will become tough.
Cut the frittata into 8 wedges and serve, 2 wedges per serving.
Nutritional Analysis Per Serving Calories 215;Total Fat 12g Saturated Fat 4.5g;
Cholesterol 227mg Sodium 385mg; Carbohydrates 11g Protein 17g; Fiber 3.5g
316
Tempeh Coconut Curry
HUs: 7.7
Adapted From: Cooking Light, June ’06
Servings: 4
Date: July 6, 2008
CL Notes: This is a traditional southeast Asian preparation for tempeh--highly flavored

with warm and hot spices, and seasoned with tangy tamarind.
Em’s Notes: I had never tried tempeh before. This was very delicious.
Curry:
2 cups finely chopped onion
1 teaspoon salt, divided
2 teaspoons tamarind pulp
1 tablespoon finely chopped peeled fresh ginger
1 tablespoon finely chopped fresh garlic
1 1/2 teaspoons ground coriander
1/2 teaspoon ground turmeric
1 (3-inch) cinnamon stick
3 cups chopped peeled sweet potato (about 1 pound)
1 cup water
1 (13.5-ounce) can light coconut milk
8 ounces organic tempeh, cut into 3/4-inch cubes
2 teaspoons low-sodium soy sauce
Rice:
1 1/2 cups uncooked basmati rice
1/4 teaspoon salt
To prepare curry, heat oil in a large nonstick skillet over medium-high heat. Add onion
and 1/2 teaspoon salt. Cook 2 minutes or until onion is tender, stirring occasionally. Stir
in tamarind; cook 2 minutes, stirring to break up tamarind. Add ginger and next 5
ingredients (through cinnamon); cook 2 minutes, stirring frequently. Add remaining 1/2
teaspoon salt, potato, water, milk, and tempeh; bring to a boil. Cover, reduce heat, and
simmer 15 minutes or until potatoes are tender. Uncover; stir in juice and soy sauce.
Simmer 3 minutes or until slightly thickened. Discard cinnamon stick.
To prepare rice, cook rice according to package instructions, omitting salt and fat. Stir in
cilantro and 1/4 teaspoon salt. Serve with curry.
Yield: 4 servings (serving size: 1 cup curry and about 1 cup rice)
CHOLESTEROL 0.0mg; CALCIUM 112mg; CARBOHYDRATE 53.7g; SODIUM 870mg;
317
Zucchini-Orange Bread
HUs: 1.8 (for 36 servings)
Category: Breads (BR)
Adapted From: Cooking Light, July ’08 - modified
Servings: 36
Date: July 6, 2008
CL Notes: Using grated zucchini in baked goods is a classic way to use surplus squash. Shred
with a box grater or the grater attachment on the food processor. The batter is thick, almost the
consistency of cookie dough, and it creates a moist, dense bread.
Em’s Notes: I made a number of changes to this recipe. The CL notes say that the batter is thick.
I thought that it was just too thick. The only way that I was going to be able to get the flour
completely incorporated was to knead it. I chose to add 1⁄2 a cup of nonfat buttermilk. The batter
was still thick, but it was the consistency of a quick bread batter. Nutritionals reflect all of my
changes.
1/3 cup canola oil

Bread: 1 tablespoon grated orange rind
1 1⁄2 cups all-purpose flour 1 tablespoon fresh orange juice
1 1⁄2 cups whole wheat flour 2 cups shredded zucchini (about 1 large)
1 teaspoon salt 1/2 cup coarsely chopped walnuts
1 teaspoon baking powder Cooking spray
1⁄2 cup granulated sugar Glaze:
1⁄2 cup Splenda 1/2 cup Splenda
1/2 cup egg substitute 2 tablespoons fresh orange juice

2. To prepare bread, lightly spoon flour into dry measuring cups; level with a knife. Combine flour
and next 3 ingredients (through baking soda) in a large bowl, stirring with a whisk; make a well in
center of mixture. Combine granulated sugar and next 4 ingredients (through 1 tablespoon juice).
Add sugar mixture and buttermilk to flour mixture, stirring just until moist. Fold in zucchini and
walnuts. Divide batter between 2 (8 x 4–inch) loaf pans coated with cooking spray. Bake at 350°
for 50 minutes or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pans
on a wire rack; remove from pans.
3. To prepare glaze, combine powdered sugar and 2 tablespoons juice, stirring with a whisk.
Drizzle evenly over warm loaves. Cool completely on wire rack.
Yield: 2 loaves, 18 slices each (serving size: 1 slice) – or 6 mini loaves 8 slices each
Per Serving (36 slices) (excluding unknown items): 84 Calories; 4g Fat (37.2% calories from fat);
2g Protein; 11g Carbohydrate; 1g Dietary Fiber; trace Cholesterol; 92mg Sodium. Exchanges: 1/2
Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Non-Fat Milk; 1/2 Fat; 0 Other Carbohydrates.
Per Serving (48 slices) (excluding unknown items): 63 Calories; 3g Fat (37.2% calories from fat);
2g Protein; 8g Carbohydrate; 1g Dietary Fiber; trace Cholesterol; 69mg Sodium. Exchanges: 1/2
Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Non-Fat Milk; 1/2 Fat; 0 Other Carbohydrates.
318
Tomato and Parmesan Strata
HUs: 3.4
Category: Eggs (E)
Servings: 2
Date: July 6, 2008
CL Notes: Serve with steamed sliced carrots and a mixed green salad.
Em’s Notes: I thought that this made a delicious breakfast. I subbed beet greens for the
spinach, as I had them in the house from the farmer’s market.
2 (1-ounce) slices whole wheat bread, cut into 1-inch cubes

Cooking spray
2 cups baby spinach leaves
1/2 teaspoon chopped fresh thyme
1/4 teaspoon salt
3 large egg whites
1 large egg
1 cup chopped seeded plum tomato (about 2 medium)
2 tablespoons grated fresh Parmesan cheese

Place bread cubes in a 1 1/2-quart baking dish coated with cooking spray.
onion to pan; sauté 3 minutes or until tender. Add spinach and garlic; sauté 2 minutes or
until spinach wilts. Remove from heat.
Combine thyme, salt, black pepper, egg whites, and egg in a medium bowl; stir with a
whisk. Stir in the spinach mixture and tomato. Pour egg mixture over bread cubes in
baking dish; sprinkle with cheese.
Bake at 375° for 20 minutes or until set; let stand 5 minutes.
Yield: 2 servings (serving size: about 2 cups)
CALORIES 186 (29% from fat); FAT 5.9g (sat 2g,mono 1.6g,poly 0.5g); IRON 2.3mg;
CHOLESTEROL 112mg; CALCIUM 183mg; CARBOHYDRATE 18g; SODIUM 684mg;
319
Moroccan Chicken with Chile-Corn Salad
HUs: 5.7
P (Poultry)
adapted from WW Mag, May-June 2008
Serves 4
Core: yes if you omit the apricots
Posted by CJMartin717 (Cindy)
July 6, 2008
Quick & Easy
Cindy's Notes: We couldn't find an Anaheim Chili and subbed a hot Italian long pepper. I
subbed Penzey's Northwoods Fire for the cumin and omitted the cilantro. I doubled the
onion. We expected the dish to have more fire. I used 1 1/2 tsps jalapeno sauce and
would add more next time.
Juice and Zest of 1/2 lemon 1/4 cup chopped onion (I used 1/2 cup)
1 garlic clove, minced 1 garlic clove, minced
1/2 tsp. ground cumin (I used Penzey's 1 1/2 cups frozen corn kernels
Northwoods Fire blend) 1/4 cup reduced-sodium chicken broth
1/2 tsp. ground cinnamon 1/4 cup whole-wheat couscous
1/2 tsp. hot paprika 4 dried apricot halves, chopped
1/4 tsp. salt 1-2 tsp. jalapeno pepper sauce
1 lb. boneless, skinless chicken thighs, Chopped fresh cilantro (optional)
trimmed and cut into 1-inch pieces
1 Anaheim chile pepper, seeded and
minced
Spray a grill rack with nonstick spray; preheat the grill to medium-high.
Soak 4 8-inch wooden skewers in water.
Combine the lemon zest and juice, the garlic, cumin, cinnamon, paprika, and salt in a
bowl. Add the chicken and toss to coat. Let the skewers and chicken stand at room
temperature for 20 minutes. (I put the chicken in the fridge and marinated for about 1
hour.)
Spray a medium nonstick saucepan with cooking spray and set over medium-high heat.
Add the chile, onions and garlic; cook, stirring occasionally, until the vegetables are
softened, about 5 minutes. Add the corn and cook, stirring constantly, until well coated,
about 1 minute. Stir in the broth, couscous, apricots and pepper sauce, bring to a boil.
Cover and remove from heat. Let stand 5 minutes.
Meanwhile, thread the chicken on the skewers. Place on grill rack and grill, turning
occasionally, until browned and cooked through, about 10-12 minutes.
Fluff the couscous mixture with a fork and serve immediately with the chicken. Sprinkle
with cilantro if desired.
Per serving: (1 kebab with 1/2 cup salad) 283 calories, 10 g fat, 3 g saturated fat, 71 mg
cholesterol, 268 mg sodium, 23 g carbs, 4 g fiber, 27 g protein, 51 mg calcium.
320
Jerk Chicken with Cool Pineapple Salsa
HUs: 5.5
Poultry
Adapted from Ellie Krieger’s The Food You Crave
Servings: 4 (1 chicken breast, 2 T sauce & 1/3 cup salsa)
Posted by: Peggymcv
Date: July 7, 2008
Ellie’s Notes: This fiery, lively sauce hails from the Caribbean islands and is usually used to
marinate meat for up to two days. I turned it into a quick and easy meal so you can have that
spicy punch any time. The salsa is the perfect accompaniment, a tropical breeze designed to take
down the heat you will surely feel from the sauce.
My notes: I tripled this recipe (except for the habanero pepper, which I doubled) and it was a
huge hit with my family and guests (even my 6 year-old nephew). If you aren’t a fan of spicy, just
leave out the habanero. I had quite a bit of salsa leftover and served it with grilled salmon, which
was wonderful.
For the salsa: 1 cup chopped scallions (both white and

green parts, about 6 scallions)
1-tablespoon honey 1⁄2 Scotch bonnet or habanero pepper,
1-tablespoon fresh lime juice seeded and finely minced (wear gloves
1 cup finely diced pineapple, preferably when handling and keep your hands away
fresh from your eyes)
1/3 cup seeded and finely diced English 1 clove garlic, minced (about 1 tsp.)
cucumber 1 tsp. Peeled and grated fresh ginger or 1⁄4
1 tablespoon chopped fresh mint tsp. Ground
1 tsp. Ground allspice
For the chicken: 1 1⁄2 tsp. Fresh thyme leaves or 1⁄2 tsp.
Dried
4 tsp. Olive oil 1⁄2 cup low-sodium chicken broth
4 boneless, skinless breast halves (about 1 2 tablespoons low-sodium soy sauce
1⁄4 pounds), pounded between 2 sheets of 2 tablespoons fresh lime juice
wax paper to 1⁄2-inch thickness
To make the salsa, in a small bowl, whisk together the honey and lime juice. Combine the
pineapple, cucumber, and mint in a medium bowl, pour the dressing on it, and toss to combine.
This can be made up to a day ahead and stored in the refrigerator in an airtight container.
To make the chicken, heat 2 teaspoons of the oil in a large skillet over medium-high heat. Add the
chicken breasts and cook until browned and just cooked through, about 4 minutes per side.
Transfer the chicken to a plate and cover with aluminum foil to keep warm.
Add the remaining 2 teaspoons oil to the pan. Stir in the scallions, pepper, garlic, ginger, allspice,
and thyme and cook for 30 seconds over medium heat. Add the broth and soy sauce and cook
until the liquid is reduced by half, about 3 minutes. Stir in the lime juice. Return the chicken to the
pan and coat well with the sauce.
Serve the chicken topped with the sauce and the pineapple salsa on the side.
NI per serving: Calories, 265; Total fat, 7g; Protein, 35 g; Carb, 15g; Fiber, 2 g; Chol, 82 mg;
Sodium, 375 mg.
321
Honey-Roasted Sweet Potatoes
HUs: 3
Vegetables-Potatoes
Posted by: Peggymcv
Date: July 7, 2008
Quick & Easy
Ellie’s notes: Roasting sweet potatoes concentrates their flavor and leaves them
caramelized outside and tender inside. Coating them with a touch of lemon and
honey before cooking makes them all the more flavorful.
My notes: These potatoes were a wonderful accompaniment to the Jerk Chicken

with Cool Pineapple Salsa and super easy to make. I know I’ll be making these
on a regular basis!
3 large sweet potatoes (about 2 pounds), peeled and cut into 1-inch pieces
2 tablespoons honey
1 tsp. Fresh lemon juice
1⁄2 tsp. Salt, plus more to taste
Preheat the oven to 350F.
Place the potatoes in a 9x13-inch baking dish. In a small bowl, whisk together the
oil, honey, and lemon juice. Pour the mixture over the potatoes and toss to coat.
Sprinkle with the salt, and bake, stirring occasionally, until the potatoes are
tender, about 1 hour. Season with more salt to taste and serve.
Ni per serving: Calories, 170; Total fat, 5 g; Protein, 2 g; Carb, 30 g; Fiber, 4 g;

Chol, 0 mg; Sodium, 237 mg.
322
Instant Tiramisu
HUs: 4.8
Dessert (D)
Servings: 10
Posted By: Aimster04(Amy)
July 9, 2008
Quick & Easy
Amy’s Notes: This was a quick no-bake dessert, perfect for a hot summer week night.
Although it was good the night I made it, the next day it was even tastier.
Ingredients
1 cup part-skim ricotta cheese

3/4 cup (6 ounces) 1/3-less-fat cream cheese
1/2 cup sugar
24 ladyfingers (2 [3-ounce] packages)
1/2 cup Kahlúa (coffee-flavored liqueur)
1 tablespoon unsweetened cocoa
Combine the ricotta, cream cheese, and sugar in a food processor; process until
smooth.
Split the ladyfingers in half lengthwise. Arrange 24 halves in a single layer in an 11 x 7-
inch baking dish. Drizzle with half the Kahlua, and let stand 5 minutes. Spread half of
cheese mixture evenly over the ladyfingers. Repeat procedure with the remaining
ladyfingers, Kahlúa, and cheese mixture. Sprinkle with cocoa.
323
Greek Lamb Pilaf
HUs: 9.8
CL June 2008
Posted by KRL824(Kim/Fl)
Date: 7/10/08
Serves: 4
Kim’s notes: 4 would be very large portions. 2 of us had this for dinner and easily had 4
portions left over. It was also very yummy reheated for lunch.
2 1/2 c. chopped onion

3/4 c chopped carrot
3/4 lb ground lamb
1 c uncooked long grain rice
1/4 t cinnamon
1 14 oz can ff low sod. chicken broth
1 c chopped plum tomato
1/4 c chopped fresh flat leaf parsley, divided
2 T chopped fresh mint
3 T fresh lemon juice
3/4 t salt
heat a large non stick skillet over med-high heat. Add the first 4 ingred to the pan . Cook
5 minutes to crumble lamb. Stir in rice and cinnamon, saute 2 minutes. Stir in chicken
broth, bring to a boil. Cover, reduce heat and simmer 20 minutes or until liquid is
absorbed. Remove from heat, stir in chopped tomato, 3 T parsley, mint, lemon juice and
salt. Cover and let stand 5 minutes. Sprinkle with remaining parsley.
NI: Calories:446, Fat: 17 1/2 g., protein: 26 g, carb: 45g, fiber: 2.4 g
324
Spice-Rubbed Pork Tenderloin with Mustard Barbecue
HUs: 5
Meats (M)
Servings: 8
Posted by jhoulihan
7/10/08
Jodi’s Comments: This was really tasty, and very quick to put together.
CL Comments: Bacon's savor is key to this sweet-tart sauce, which would pair equally
well with chicken.
SAUCE:
2 bacon slices, finely chopped
1 cup chopped onion
1/2 cup prepared yellow mustard
5 tablespoons honey
3 tablespoons ketchup
PORK:
1 tablespoon light brown sugar
1 tablespoon smoked paprika
1 teaspoon garlic powder
3/4 teaspoon salt
2 (1-pound) pork tenderloins, trimmed
Cooking spray
1. Prepare grill.
2. To prepare sauce, cook bacon in a medium saucepan over medium-high heat 4
minutes or until almost crisp, stirring occasionally. Add chopped onion to pan; cook 4
minutes, stirring frequently. Add mustard and next 5 ingredients (through 1/4 teaspoon
ground cumin) to pan, and bring to a boil. Reduce heat, and simmer for 4 minutes or
until slightly thick, stirring occasionally.
3. To prepare pork, combine brown sugar and next 7 ingredients (through red pepper) in
a small bowl, stirring well; rub mixture evenly over pork. Place pork on grill rack coated
with cooking spray. Grill 20 minutes or until a thermometer registers 155° (slightly pink),
turning once. Let pork stand 10 minutes. Cut pork crosswise into 1/2-inch-thick slices.
Serve with sauce.
CALORIES 235(25% from fat); FAT 6.5g (sat 2.1g,mono 2.8g,poly 0.7g); IRON 1.8mg;
325
Adult Sloppy Joes
HUs: 5
Serves: 8
Date: July 11, 2008
1 1/2 pounds 90% lean ground beef

1 (14 1/2-ounce) can petite diced tomatoes
1 1/4 cups ketchup
1/2 cup bottled barbecue sauce *
2 tablespoons chopped pickled jalapeños **
1 tablespoon liquid from pickled jalapeños
Cook ground beef in a large skillet over medium-high heat, stirring until beef crumbles
and is no longer pink; drain well. Return cooked beef to skillet.Stir in tomatoes, next 3
ingredients, and jalapeños and liquid. Reduce heat to low, and simmer 15 to 30 minutes
or until thickened.
Serve mixture on toasted hamburger buns.
*I used Heinz original thick bbq sauce

**I increased to 1/4 cup
326
Stuffed Zucchini with Walnuts and Feta
HUs: 3.1
Category: Vegetable
Source: Adapted from The Mediterranean Cookbook (Paragon)
Date: July 11, 2008
Original recipe & NI are for 2 T of olive oil, i didn't think it needed it.
4 medium zucchini
1 small onion(s), finely chopped
1 clove garlic clove(s), finely chopped
1/4 cup walnut pieces, chopped
1 cup fresh white bread crumbs (I used Panko)
1 egg, beaten, (i used 1/4 cup fat-free egg substitute)
1/2 tsp dried dill weed
1/2 tsp table salt, to taste
1/4 tsp black pepper, to taste
1 Tbsp olive oil
Preheat oven to 375 degrees. Boil water in a pan large enough to hold the squash.
When water is boiling, add zucchini, return to boil and boil 3 minutes. Drain, rinse under
cold water, and drain again. Let cool about 5 minutes.
Cut a thin strip lengthwise off one side with a sharp knife and gently score around the
inside edges to help scoop out the flesh. Using a teaspoon, gently scoop out the flesh,
leaving a boat to hold the stuffing. Chop the flesh.
Heat the oil in a large nonstick skillet. Add onion and garlic and cook for a few minutes,
until softened. Add the zucchini flesh and cook until onion is golden brown. Remove from
heat, let cool slightly. Stir in the cheese, then walnuts, bread crumbs, egg, dill, salt and
pepper. Stuff the boats and place side by side in an oven proof dish.
Cover dish with foil and bake in the preheated oven for 30 minutes. Remove fil and bake
for another 15 to 20 minutes or until golden brown.
8 servings (1/2 zucchini boat)
Per serving: 135 calories, 8.5 gm fat, 1.5 gm fiber
327
Coffee Lover's Coffee Cake
HUs: 4.7
BR (Breads, Muffins, etc.)
Adapted from Light & Tasty 2008 Annual
Servings: 9
July 13, 2008
Cindy's notes: This was delicious. I was using espresso powder and didn't want the
coffee flavor to be overpowering; so, I reduced the amount from 4 1/2 teaspoons instant
coffee to 1 1/2 teaspoons espresso powder. Tom and I both thought you could use a
little more if you love the coffee flavor. I also used half whole wheat pastry flour and
subbed vanilla yogurt for plain.
1/3 cup sugar

1 1/2 teaspoons instant espresso powder
3 tablespoons butter -- softened
1/2 cup sugar
1 large egg
3/4 cup whole wheat pastry flour
1/8 teaspoon salt
8 ounces nonfat vanilla yogurt
2 tablespoons chopped walnuts
In a small bowl, combine the sugar, coffee granules and cinnamon; set aside. In a large
mixing bowl, beat butter and sugar until crumbly, about 2 minutes. Add egg and vanilla;
mix well.
Combine the flour, baking powder, baking soda and salt; add to butter mixture
alternately with yogurt, beating just until combined.
Spread half of the batter evenly into a 9-in. square baking pan coated with cooking
spray; sprinkle with half of the reserved sugar mixture. Repeat layers; cut through batter
with a knife to swirl. Sprinkle with nuts.
Bake at 350° for 25-30 minutes or until a toothpick inserted near the center comes out
clean. Cool for 5 minutes on a wire rack. Serve warm.
One serving: 1 piece Calories: 219 Fat: 6 g Saturated Fat: 3 g Cholesterol: 37 mg

Sodium: 206 mg Carbohydrate: 36 g Fiber: 1 g Protein: 4 g Diabetic Exchange: 2 starch,
1 fat.
Subbing half whole wheat pastry flour increased fiber to 2 grams per serving.
328
Blueberry Banana Bread
HUs: 3.8
Category: BR (Breads)
The Very Blueberry Cookbook
Yield: 12 servings
July 13, 2008
Comments: The batter was VERY thick until I added the blueberries (which were a little
wet from being rinsed off). I also added some of Penzey's baking spice to the mix (a
combination of cinnamon, nutmeg and maybe something else). Mine was done in 50
minutes. Banana flavor was subtle and the bread was nice and moist.
2 cups flour
1/2 cup granulated sugar
1/4 cup brown sugar
1 teaspoon salt
2 whole eggs -- beaten
3 tablespoons unsalted butter -- melted
3 whole bananas -- mashed (about 1 1/2 cups)
1 1/2 cups blueberries
Preheat oven to 350. Coat a 9 x 5 inch metal loaf pan with nonstick cooking spray.
In a large bowl, sift together the flour, sugar, brown sugar, baking powder, baking soda,
and salt. In a separate bowl, combine the eggs, vanilla, butter, and bananas and mix
well. Make a well in the center of the dry ingredients. Add all liquid ingredients all at
once. Stir only enough to moisten. Add the blueberries and gently fold in and turn into
the prepared pan.
Place in oven and bake for 50 - 60 minutes or until top is golden brown. Bread is done
when a toothpick inserted into the center of the loaf comes out clean.
Carbohydrate; 2g Dietary Fiber
329
Tuscan Bean Dip
HUs: 2
Adapted from Food Network Kitchens
Servings: 12
Posted By: Waneyvant
Date: July 13, 2008
4 cloves garlic
1 teaspoons kosher salt
1/4 cup extra-virgin olive oil
2 sprigs fresh rosemary, leaves stripped (about 1 1/2 tablespoons)
Pinch crushed red pepper
2 (15-ounce) can cannellini beans, rinsed and drained
Chop all garlic cloves. Cook garlic in the olive oil in a small skillet over medium-high
heat, stirring, until it is golden, about 3 minutes. Pull skillet from heat; stir in rosemary
and red pepper and cool slightly.
Put beans, salt, and all but 1 teaspoon of the rosemary oil in a food processor and
process until smooth. Scrape puree into a serving bowl and drizzle with reserved
rosemary oil. Serve with toasted baguette and raw vegetables.
330
Jalapeno & Lime Hummus
HUs: 2
Source: Adapted from ShellHunt/RRB 6/6/8
Servings: 8
Date: July 13, 2008
WaneyNotes: this definitely needs to sit overnight, as the tahini was overpowering and
the pepper flavor had not developed
1 16-oz. can chick peas or garbanzo beans, drained, rinsed

3 T lime juice
2 T tahini
3 cloves fresh garlic
2 heaping T pickled jalapenos
1 T olive oil
2 T. fresh cilantro leaves (or 2 tsp dried)
cumin, to taste (i used 1/4 tsp)
red pepper flakes, to taste (i used 1/4 tsp)
a pinch of sea salt
Combine all of the ingredients in a food processor until smooth.
Makes 2 cups, @ 1/4 cup serving each.
331
Carrot Orzo
HUs: 3
Adapted from Bon Apetit, March 2007
Yield: 6 1/2-cup servings
July 13, 2008
Comments: This was pretty quick and easy to put together. Original recipe called for 2
tablespoons butter; I cut it in half.
6 ounces carrots
1 tablespoon butter
1 cup orzo
1 1/2 cups water
1 1/4 cups low-salt chicken broth
1 large garlic clove -- minced
2 tablespoons chopped green onions
1 teaspoon fresh rosemary -- minced
Place carrots in processor. Using on/off turns, finely chop carrots. Melt butter in heavy
medium saucepan over medium heat. Add orzo and carrots; sauté until orzo is golden,
about 5 minutes. Add 1 1/2 cups water, broth, and garlic; cook uncovered over medium
heat until all liquid is absorbed, stirring frequently, about 10 minutes. Stir in cheese,
green onions, and rosemary. Season to taste with salt and pepper and serve.
8g Protein; 24g Carbohydrate; 2g Dietary Fiber
332
Macaroni and Four Cheeses
HUs: 8
Rice, Pasta, Grains
Servings: 8 (2 cups each)
Posted by: Peggymcv
Date: July 14, 2008
Ellie’s notes: This creamy, crumb-topped macaroni-and-cheese gets its bright orange
color and a big nutritional boost from pureed winter squash. Don’t tell and no one will
ever know. They’ll just thank you for making their favorite cheesy comfort meal.
My notes: Macaroni-and-cheese is good ol’ comfort food to my family and this recipe
was a big hit with everyone. No one had a clue that in addition to the four creamy
cheeses, there was also winter squash – Let’s keep it that way!! The serving size is huge
– You can easily get 10-12 satisfying servings. Personally, I like tomatoes with mac-and-
cheese. I sliced a few Romas and covered 1/3 of the pan with them (under the crumb
topping). The dish truly is a beautiful ‘cheddar’ color and worth splurging on.
Cooking spray
One 16-ounce box elbow macaroni
Two 10-ounce packages frozen pureed winter squash
2 cups low fat milk (I used fat-free)
1 1/3 cups grated extra-sharp cheddar cheese (4 ounces)
2/3 cup grated Monterey Jack cheese (2 ounces)
1⁄2 cup part-skim ricotta cheese
1 tsp. Salt
1 tsp. Dry mustard
1/8 tsp. Cayenne pepper
2 tblsp. Plain dry breadcrumbs
2 tblsp. Freshly grated Parmesan cheese
1 tsp. Olive oil
Preheat the oven to 375F. Coat a 9 x 13-inch baking dish with cooking spray.
Cook the macaroni according to the package directions. Drain and transfer to the
prepared baking dish.
Meanwhile, place the frozen squash and milk in a large saucepan and cook over low
heat, stirring occasionally and breaking up the squash with a spoon until it is defrosted.
Turn the heat up to medium and cook until the mixture is almost simmering, stirring
occasionally. Remove the pan from the heat and stir in the cheddar, Jack cheese,
ricotta, salt, mustard, and cayenne. Pour this mixture over the macaroni and stir to
combine.
Combine the breadcrumbs, Parmesan, and oil in a small bowl. Sprinkle over the top of
the macaroni and cheese. Bake until the cheeses are bubbling around the edges, about
20 minutes, then broil for 3 minutes so the top is crisp and nicely browned.
NI per serving: Calories, 390; Total fat, 11g; Protein, 18 g; Carb, 56g; Fiber, 3.5 g; Chol,
35 mg; Sodium, 547 mg.
333
Chili-Lime Crisped Chicken Fingers
HUs: 2.6
P (Poultry)
All-Natural Diabetes Cookbook
Serves 4 as an appetizer OR 2 as a main dish
July 15, 2008
Quick & Easy
We served this as a main dish. Wonderful flavor! I also think the chicken fingers would
be great served over a green salad.
1 Tbsp. Asian garlic-chili sauce or other spicy Asian chili sauce

1 Tbsp. lime juice
1 Tbsp. honey
1/4 tsp. sea salt
1/4 tsp. freshly ground black pepper
10 ounces chicken breast tenders or boneless, skinless chicken breast sliced into 8
strips
1/2 cup plain whole wheat panko bread crumbs
Preheat the oven to 375 F.
In a medium bowl, stir together the chili sauce, lime juice, honey, salt and pepper. Add
the chicken and toss until well coated.
Place the panko in a shallow bowl. One at a time, dip all sides of the chicken strips into
the panko and place on a large nonstick baking pan.
Lightly coat the chicken with butter-flavored cooking spray if desired (I skipped this step).
Bake for 22 minutes or until done. Let the chicken cool on the pan for 5 minutes before
serving.
Per Serving (2 strips per person for 4 appetizer servings): 130 calories, 2 g total fat, 0 g
saturated fat, 40 mg cholesterol, 190 mg sodium, 11 g total carbs, 1 g dietary fiber, 4 g
sugars, 16 g protein.
334
Broiled Pineapple with Coconut
HUs: 2.1
Category: Fruits
Source: Adapted from CIA’s Gourmet Meals in Minutes
Servings: 8
July 15, 2008
CIA Notes: The rich tropical flavors of rum, pineapple, and coconut come together in this
simple satisfying dessert. Canned pineapple makes this recipe a breeze to prepare, but
if time allows, consider using fresh. This would be a delicious topping for ice cream.
Eileen’s Notes: I used fresh pineapple and Malibu Caribbean Rum since I didn’t have
dark rum. It was a good substitute since the coconut flavor is this rum really
complemented the recipe. Preparing and enjoying this dish brought back happy
memories of Cookies in the CIA kitchen.
3 1⁄2 - 4 pound pineapple

1⁄4 cup dark rum
1 1⁄2 T dark brown sugar
1 cup pineapple juice
1/3 cup shredded coconut
Trim, core, and slice the pineapple in half lengthwise. Slice each half of the pineapple
into 8 slices - about 2 ounces each.
Preheat the broiler. Line a shallow baking dish with foil. Combine the rum, brown sugar,
and pineapple juice in a small bowl: stir until the sugar is dissolved.
Arrange pineapple slices in a single layer in the baking dish and drizzle evenly with the
rum mixture. Broil the pineapple about 5 inches from the heat until the slices are lightly
browned; about 5-8 minutes. Sprinkle with the coconut and continue broiling until the
coconut is lightly browned; about 3-4 minutes.
Place two slices on each plate and drizzle the pineapple with the juices from the dish.
Serve immediately.
CALORIES 116; FAT 2g; SODIUM 10mg; PROTEIN 1g; CARBOHYDRATE 23g; FIBER
2g
335
Three Bean Salad with Balsamic Vinegar and Fresh Basil
HUs: 4.8
Source: CLBB posted by sunnyshine
Serves: 6
Posted by: Kate
July 16, 2008
This salad is a perfect summer side, with a bright lemony flavor. Very easy to put
together, I didn’t soak the onions, just added them right to the salad.
1/4 cup minced red onion

1 (15-ounce) can reduced-sodium garbanzo beans
1 (15-ounce) can reduced-sodium kidney beans
1 (15-ounce) can white or cannellini beans
1⁄4 cup chopped fresh parsley
1⁄4 cup chopped fresh basil
Finely grated zest of 1 lemon
1/3 cup vegetable broth
1⁄4 cup balsamic vinegar
1 teaspoon molasses
1⁄2 teaspoon ground cumin
1⁄2 teaspoon ground coriander
1⁄4 teaspoon salt
Freshly ground black pepper to taste
1. Put the minced onion in a small bowl and cover with cold water. Set aside 15 minutes.
Drain and press out excess moisture with a paper towel. Put in to a large bowl.
2. Pour the garbanzo, kidney and white beans into a colander. Rinse with cold water and
drain well. Transfer to a bowl. Add parsley, basil and lemon zest.
3. Whisk together the broth, vinegar, olive oil, molasses, cumin, coriander, salt and
pepper. Pour over the beans. Cover and refrigerate at least 2 hours, stirring
occasionally. Serve with a slotted spoon.
Adapted from "Low-Fat Living Cookbook" by Leslie L. Cooper
Per Serving: 256 Calories; 6g Fat; 11g Protein; 41g Carbohydrate; 9g Fiber; trace
Cholesterol; 787mg Sodium
336
Triple Ginger Bars
HUs: 2.5
D - Dessert
adapted from Betty Crocker Super Moist Cake Mix Recipes, April 2004
Servings: 24
July 19, 2008
Cindy's Comments: I subbed 1/4 cup melted light butter and 1/4 cup vanilla yogurt for
1/2 cup melted butter. (Original NI: 140 calories, 6 g fat, trace fiber.) This is moist with
tons of flavor and got two thumbs up from the guys. I loved it with the Pineapple-
Buttermilk Sherbet that Carrie posted.
1 package SuperMoist French Vanilla cake mix

1/4 cup light butter -- melted
1/4 cup nonfat vanilla yogurt
2 large eggs
1/4 cup crystallized ginger -- finely chopped
1 tablespoon ginger root -- grated
1 teaspoon ground ginger
2 tablespoons sugar decorating crystals
Heat oven to 350 F. Spray bottom only of a 13x9-inch pan with nonstick cooking spray.
Mix cake mix, butter, yogurt, and eggs in a large bowl with a spoon until well blended.
Stir in three types of ginger. Press dough into pan with greased or moistened fingers.
Sprinkle with decorating sugar.
Bake 18-23 minutes or until edges are very light golden brown. Cool completely, about
two hours. Cut into bars.
Carbohydrate; trace Dietary Fiber; 19mg Cholesterol; 154mg Sodium. Exchanges: 0
Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fat; 1 1/2 Other Carbohydrates.
337
Rice Salad with Pineapple, Peppers, and Pea Shoots
HUs: 5.3 for 8 servings, 3.5 for 12 servings
S (Salad)
Source: Cindy's Kitchen
Servings: 8 (3/4 cups each) to 12 (1/2 cup each)
July 19, 2008
Cindy's comments: I loved this salad which was inspired by at least two different recipes,
what I had in the kitchen, a farmer's market find (pea shoots), and the Ingredient of the
Month challenge (pineapple and bell peppers). My DFIL encouraged me to "write it down
now so you can make it again".

1 cup brown and wild rice
14 ounces nonfat chicken broth
2 ounces water
1/2 cup shredded carrots
2/3 cup bell pepper -- chopped
1/4 cup golden raisins
3 tablespoons chopped walnuts -- toasted
3/4 cup pineapple chunks in juice -- drained
1 cup pea shoots coarsely chopped
1 1/2 tablespoons fresh mint leaves -- snipped
3 tablespoons balsamic vinegar -- raspberry flavored
1/2 teaspoon salt
1/4 teaspoon ground pepper
1/3 cup peach preserves
Heat 1 tablespoon olive oil in a large pt. Add brown and wild rice blend, stirring to coat.
Saute for about 1 minute. Add broth and water (2 cups total liquid). Bring to a boil.
Cover, reduce heat and simmer 35-40 minutes. Turn off heat and let set, covered, for
another 15 minutes. Drain, if necessary, and rinse with cold water.
Meanwhile, combine vegetables, fruit, walnuts, and mint leaves in a large bowl. Stir in
rice.
Whisk together the vinegar, oil, salt, and pepper. Stir in peach preserves. (I used a
pineapple-peach jam.) Toss with salad until well blended. Cover and chill 1 hour or
more.
Yield: 6 cups
Per Serving (based on 8 servings): 258 Calories; 9g Fat (30.0% calories from fat); 7g Protein; 41g
Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 383mg Sodium. Exchanges: 1 Grain(Starch);
1/2 Lean Meat; 1 Vegetable; 1/2 Fruit; 1 1/2 Fat; 1/2 Other Carbohydrates.
Per Serving (based on 12 servings): 172 Calories; 6g Fat (30.0% calories from fat); 5g Protein;
27g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 255mg Sodium. Exchanges: 1
Grain(Starch); 0 Lean Meat; 1 Vegetable; 1/2 Fruit; 1 Fat; 1/2 Other Carbohydrates.
338
Honey-Chipotle Baked Beans
HUs: 5.1
Adapted from Cooking Light, JULY 2006
July 20, 2008
Comments: We found these beans to be extremely flavorful. Touch of sweetness from

the honey followed by a slow heat from the chipotles. I only used one pepper so they
wouldn’t be too hot for Miss M. We found a 1/2 cup serving to be plenty.
Dress up canned baked beans with flavor and richness--and minimal added fat--with this
quick and simple dish. Since the sodium is high, use organic canned beans to keep
sodium levels in check.
Cooking spray
1/2 cup minced shallots (about 5 ounces)
1 tablespoon minced garlic
1/2 cup tomato puree
1/4 cup honey
1/4 cup cider vinegar
1/4 teaspoon salt
2 chipotle chiles, canned in adobo sauce, seeded and chopped
2 (28-ounce) cans baked beans

shallots; sauté 4 minutes or until golden. Add cumin and garlic; sauté for 1 minute. Add
tomato puree and oil, and cook for 2 minutes or until thick, stirring constantly. Add honey
and the next 5 ingredients (through chiles). Reduce heat; simmer for 10 minutes, stirring
occasionally.
Combine beans and shallot mixture in a 2-quart baking dish. Bake at 300° for 1 hour or
until thick and bubbly.
CHOLESTEROL 0.0mg; CALCIUM 88mg; CARBOHYDRATE 54g; SODIUM 709mg;
339
German Apple Pancake
Category - Breakfast Item (BR)
Adapted from: Cooking Light August, 2008
Serves 6
Healthy Units: 4
Posted By: BMS2003 (Betty)
July 20, 2008
Local apples begin to appear at farmers' markets in late August. We love the dramatic
presentation of this large pancake—it puffs up gloriously—as well as its rich, custardlike texture.
Use any type of firm, tart apple—Granny Smith, pippin, Northern Spy, or Sierra Beauty, for
example.
My note: The amount of sugar in the skillet could easily be reduced. The pancake was quite
sweet with the amount called for. I think the leftovers will be good served warm with either Half &
Half or a scoop of vanilla ice cream.
Ingredients
BATTER:
1/2 cup all-purpose flour (about 2 1/4 APPLE MIXTURE:
ounces) Cooking spray
1/2 teaspoon baking powder 1/2 cup granulated sugar, divided
1 tablespoon granulated sugar 1/2 teaspoon ground cinnamon
1/8 teaspoon salt 1/2 teaspoon grated whole nutmeg
1/8 teaspoon grated whole nutmeg 1 cup thinly sliced Granny Smith apple
1 cup egg substitute
1 cup fat-free milk REMAINING INGREDIENT:
2 tablespoons butter, melted 1 tablespoon powdered sugar
Preparation
1. To prepare batter, lightly spoon flour into a dry measuring cup; level with a knife. Combine
flour, baking powder, 1 tablespoon granulated sugar, salt, and 1/8 teaspoon nutmeg in a medium
bowl, stirring with a whisk. Combine egg substitute, milk, butter, and vanilla in a small bowl,
stirring with a whisk. Add egg substitute mixture to flour mixture, stirring with a whisk. Let stand
30 minutes.
3. To prepare apple mixture, coat bottom and sides of a 10-inch ovenproof skillet with cooking
spray. Combine 1/4 cup granulated sugar, cinnamon, and 1/2 teaspoon nutmeg; sprinkle evenly
over bottom and sides of pan. Arrange apple in an even spokelike layer in pan. Sprinkle apple
with remaining 1/4 cup granulated sugar. Cook over medium heat 8 minutes or until mixture
bubbles. Slowly pour batter over apple mixture.
4. Bake at 425° for 15 minutes. Reduce oven temperature to 375° (do not remove pancake from
oven); bake an additional 13 minutes or until center is set. Carefully loosen pancake with a
spatula. Gently slide pancake onto a serving platter. Sift powdered sugar over top. Cut into 6
wedges; serve immediately.
Yield- 6 servings (serving size: 1 wedge)
CALORIES 173(28% from fat); FAT 5.4g (sat 2.8g,mono 1.4g,poly 0.9g); IRON 1.5mg;
CHOLESTEROL 11mg; CALCIUM 101mg; CARBOHYDRATE 23.2g; SODIUM 213mg; PROTEIN
7.7g; FIBER 0.9
340
Cabbage and Corn Slaw with Cilantro and Orange Dressing
HUs: 1.4
Adapted from Bon Apetit, July 2007
Yield: 8 servings
July 20, 2008
Comments: I made this in the morning to serve with supper. The coleslaw mix I used
had carrot so I skipped the one in the ingredient list. I loved the orange flavor.
1/8 cup frozen orange juice concentrate -- thawed

1/8 cup rice vinegar
1/8 cup canola oil
8 ounces coleslaw mix
2 ears fresh corn -- shucked
1 medium carrots -- peeled
1/2 medium red bell pepper -- stemmed
3 medium green onions -- thinly sliced
Whisk orange juice concentrate, rice vinegar, and canola oil in small bowl. Season with
salt and pepper. DO AHEAD Dressing can be made 1 day ahead. Cover and refrigerate.
Combine slaw mix, corn kernels, carrots, red bell pepper strips, sliced green onions, and
chopped cilantro in large bowl. Toss with enough dressing to coat. Season slaw to taste
with salt and pepper. Let stand 15 minutes for flavors to blend. Toss again and serve.
Protein; 10g Carbohydrate; 2g Dietary Fiber;
341
Springtime Pasta Salad
HUs: 3
Adapted from allrecipes.com
Yield: 10 1-cup servings
July 20, 2008
Comments: I love dill so this was a hit with me. I red onion and tossed some chopped
green onion on the top. Light and tasty.
8 ounces pasta -- uncooked

1 medium zucchini -- cubed
3 1/2 ounces black olives -- drained
1/2 cup red pepper -- chopped
1/4 cup minced onion
1/4 cup sour cream
1 1/4 teaspoons dill weed
1/2 teaspoon salt
1/2 teaspoon ground mustard
1/4 teaspoon pepper
1/4 teaspoon garlic salt
Cook pasta according to package directions; drain and rinse with cold water.
Place in a large bowl. Add zucchini, olives, red pepper and onion.
Combine remaining ingredients in another bowl; pour over salad and toss to coat. Cover
and chill for at least 2 hours.
4g Protein; 21g Carbohydrate; 1g Dietary Fiber;
342
Cedar-Planked Salmon with Barbecue Spice Rub
HUs: 5.4
Adapted from Cooking Light, AUGUST 2008
Yield: 8 servings
July 20, 2008
Comments: I was looking for a way to break in my cedar planks and this was an easy
way to do it. My salmon wasn't as thick and it took about 15 minutes to cook through.
The rub was flavorful and the salmon came out very moist. The directions for my planks
had you soaking them for longer than 1 hour. The cedar smelled soooooo good while it
was cooking.
An assertive spice blend gives salmon a robust taste that works well on its own and in
tacos the next night. Reserve half of the fish for Grilled Salmon Tacos with Chipotle
Sauce. Look for cedar planks in gourmet markets or large supermarkets. Alternatively,
purchase untreated cedar shingles from lumberyards or hardware stores, and have them
cut to the specified size.
1 (15 x 6 1/2 x 3/8–inch) cedar grilling plank

1 1/2 teaspoons kosher salt
1 1/2 teaspoons dark brown sugar
1 teaspoon dried thyme, crushed
3/4 teaspoon Hungarian sweet paprika
1 (3-pound) center-cut salmon fillet, skinned
1. Immerse and soak plank in water 1 hour; drain.
2. Prepare grill to medium-high heat.
3. Combine salt and next 7 ingredients (through cinnamon); rub salt mixture over fish.
4. Place plank on grill rack; grill 3 minutes or until lightly charred. Carefully turn plank
over; place fish on charred side of plank. Cover and grill 25 minutes or until fish flakes
easily when tested with a fork or until desired degree of doneness. Cut fish crosswise
into 8 (4 1/2-ounce) pieces.
343
Zesty Tomatillo and Corn Soup
HUs: 3.1
Category: Soup/Stew (ST)
Adapted From: Vegetarian Times, July 1999
Servings: 8
Date: July 21, 2008
Em’s Notes: This soup was delicious. I think that I will add just a splash of lemon or lime
juice right before serving.
Ingredient List
Cilantro sprigs for garnish
1 Tbs. sugar
1 Tbs. plus 1 tsp. vegetable oil
1 medium onion, finely chopped ( 2/3 cup)
5 tomatillos, husked and quartered (1 1/3 cups)
3 medium cloves garlic, minced
5 cups fresh corn kernels or 3 (10-oz) pkgs. frozen corn kernels, thawed
4 cups vegetable broth
1 cup frozen peas, thawed
2 Tbs. coarsely chopped fresh cilantro
1 cup diced red bell pepper
4-oz. can chopped mild green chilies (I used canned jalapenos.)
Directions
In large pot, heat 1 tablespoon oil over medium-high heat. Add onion, tomatillos and
garlic and cook, stirring often, until beginning to soften, about 5 minutes. Stir in 4 cups
(or 2 pkgs.) corn, 3 cups broth, peas and chopped cilantro. Puree mixture using an
immersion blender or in batches using a food processor or blender.
Wipe out pot, then heat remaining 1 teaspoon oil over medium heat. Add bell pepper
and cook, stirring often, until softened, about 5 minutes. Return puree mixture to pot and
bring to a simmer. Stir in chilies (with liquid), sugar, remaining corn and remaining 1 cup
broth. Bring to a boil, reduce heat to low and simmer 15 minutes. Season with salt and
pepper. (Can be prepared up to 2 days ahead; cover and chill.)
Ladle soup into bowls, garnish with cilantro and serve.
Per serving: Calories: 178, Protein: 6g, Total fat: 4g, Carbs: 25g, Cholesterol: mg,
Sodium: 129mg, Fiber: 4g, Sugars: g
344
Greens-and-Cheese Pie (Hortopita)
HUs: 4.2
Adapted From: Cooking Light, July 2001
Servings: 6
Date: July 21, 2008
CL Notes: Greens and herbs are the secret to a successful and fragrant hortopita. In this recipe,
sweet spinach and pungent mustard greens combine with plenty of green onions and fennel,
parsley, dill, and oregano. Feta cheese adds a sour, salty component to the pie's filling.
Em’s Notes: I used all spinach as there were no mustard greens available at the POG this week.

2 cups thinly sliced green onions
1 1/2 cups minced fennel (about 1 large bulb)
10 cup packaged fresh spinach (about 5 ounces)
8 cups thinly sliced mustard greens (about 8 ounces)
1 1/4 cups (5 ounces) feta cheese
1/4 cup chopped fresh or 1 tablespoon dried dill
1 teaspoon dried Greek oregano
1/2 teaspoon salt
8 sheets frozen phyllo dough, thawed
Cooking spray
Flat-leaf parsley sprigs (optional)

Heat oil in a large nonstick skillet over medium-high heat. Add onions; sauté 4 minutes. Add
fennel; sauté 3 minutes. Remove onion mixture from pan; cool. Add spinach to pan; sauté 30
seconds or until spinach wilts. Place spinach in a colander, pressing until barely moist. Add
greens to pan; sauté 30 seconds or until greens wilt. Place greens in a colander, pressing until
barely moist. Combine onion mixture, spinach, greens, feta, and next 5 ingredients (feta through
black pepper) in a large bowl.
Working with 1 phyllo sheet at a time (cover the remaining dough to keep from drying), place 2
sheets in a 13 x 9-inch baking pan coated with cooking spray. Gently press sheets into bottom
and sides of pan, allowing the ends to extend over edges of pan. Coat top sheet with cooking
spray. Fold 1 sheet of phyllo in half crosswise; place on sheets in bottom of pan, and coat with
cooking spray. Top with 1 sheet of phyllo, gently pressing sheet into the bottom and sides of pan;
coat with cooking spray. Spread greens mixture evenly over top of phyllo. Fold a sheet of phyllo
in half; gently press on the greens mixture in pan, and coat with cooking spray. Top with the
remaining 3 sheets of phyllo, coating each with cooking spray. Cut ends extending over pan. Fold
edges of phyllo to form a rim; flatten rim with fork. Cut 4 slits with a sharp knife in top of phyllo.
Bake at 375° for 50 minutes. Cool for 30 minutes. Garnish with parsley sprigs, if desired.
Wine Note: This dish's green flavors deserve an herbal wine. Some of the world's most fresh,
green wines are New Zealand Sauvignon Blancs; try Villa Maria Private Bin (about $12).
8.1g; FIBER 2g
345
Grilled Salmon Tacos with Chipotle Sauce
HUs: 8.4
Cooking Light, AUGUST 2008
July 22, 2008
Comments: This was a tasty way to use up leftovers. I added a little more chipotle to the
sauce as I wanted more of a kick. Instead of the cabbage, I used some of the leftover
slaw I posted with the salmon recipe.
Flavorful leftover fish gives you a jump-start on dinner; just a few embellishments turn
this Cedar-Planked Salmon into a whole new meal. Set out a stack of warm tortillas and
bowlfuls of taco fillings to make this a convivial, casual family supper where everyone
assembles his or her own tacos to taste. For speedier preparation, use packaged angel
hair slaw instead of shredded cabbage.
Sauce:
1/2 cup fat-free mayonnaise
2 tablespoons minced fresh cilantro
2 tablespoons fat-free buttermilk
2 teaspoons minced chipotle chile, canned in adobo sauce (about 1 chile)
Tacos:
4 servings Cedar-Planked Salmon with Barbecue Spice Rub, coarsely chopped
8 (6-inch) white corn tortillas
4 cups shredded green cabbage
1 cup diced seeded tomato (about 2 tomatoes)

2. To prepare sauce, combine mayonnaise, cilantro, buttermilk, and chile in a small
bowl.
3. To prepare tacos, place Cedar-Planked Salmon with Barbecue Spice Rub in a baking
dish. Cover with foil. Wrap tortillas tightly in foil. Bake the fish and the tortillas at 250° for
15 minutes or until thoroughly heated.
4. Combine cabbage, onions, and juice; toss well.
5. Spread about 4 teaspoons sauce down the center of each tortilla. Top each tortilla
with about 2 ounces Cedar-Planked Salmon with Barbecue Spice Rub, 1/2 cup cabbage
mixture, and 2 tablespoons tomato; fold in half. Serve immediately.
CALORIES 408 (29% from fat); FAT 13g (sat 2.9g,mono 5g,poly 3.1g); IRON 2.2mg;
346
Couscous Salad with Feta, Cucumber and Sun-dried Tomatoes
HUs: 3
Source: Adapted from RRB in 2005
Servings: 8
Date: July 26, 2008
3 cup cooked couscous, cold

20 sun dried tomatoes, coarsely chopped and rehydrated
1 medium cucumber(s), peeled, seeded and coarsely chopped
1/4 cup parsley, fresh, chopped (or 1 1/3 T dried)
2 Tbsp basil, chopped, (or 2 tsp. dried)
2 Tbsp pine nuts, toasted
2 Tbsp olive oil
1/4 cup lemon juice
1 1/2 tsp fresh oregano, chopped (or 1/2 tsp dried)
Combine all ingredients. Cover and refrigerate for at least one hour.
Makes 6 cups. Serving size: 3/4 cup.
347
Balsamic Chicken with Baby Spinach and Couscous
HUs: 7
Category: P Poultry
Source: Ellie Kreiger’s The Food You Crave
Core: count points for oil
Servings: 4
Posted by: JosephineTomato (Jo)
Date: July 29, 2008
Ellie’s Notes: As a busy mom whi is really cranky when she’s hungry, I need delicious rush-hour
meals I can get on the table fast. This is one of my absolute favorites. The chicken breast is
smothered in a balsamic-laced tomato sauce served over garlicky spinach nestled on a bed of
warm fluffy couscous. All that and it takes only 15 minutes to make.
Jo’s Notes: This was really fast and tasty. I used an entire can of chopped tomatoes and it I still
would have liked more. In the future, I will use 2 cans of tomatoes and double the balsamic
vinegar and the chicken broth. Of course, I love tomatoes but this sauce was so good it could be
adapted to use with other recipes as well. Also, I didn’t pound the chicken, just sautéed the entire
breast and sliced just before serving to place on top of spinach.
3 Tablespoon olive oil

4 boneless skinless chicken breasts (about 1 1⁄4 pounds total), pounded between 2 sheets of wax
paper to 1⁄2 inch thickness.
1⁄4 teaspoon salt, plus more to taste
1⁄4 teaspoon freshly ground black pepper, plus more to taste
3 cloves of garlic, chopped (about 1 Tablespoon)
8 ounces baby spinach leaves (about 8 cups lightly packed)
2 Tablespoons balsamic vinegar
1⁄2 cup low sodium chicken broth
1 cup canned no-salt-added chopped tomatoes, with their juices
2 cups hot cooked whole-wheat couscous (from about 3⁄4 cup uncooked)
Heat 1 tablespoon of the oil in a large skillet over medium high heat. Season the chicken on both
sides with the salt and pepper. Add the chicken to the pan and cook until browned and just
cooked through, about 4 minutes per side. Remove chicken to a plate.
Add the remaining 2 tablespoons oil to the pan, add the garlic and cook for 1 minute. Add the
spinach and cook just until wilted, 1-2 minutes. Season with salt and pepper then transfer the
spinach to a bowl and set it aside.
Add vinegar, broth and tomatoes to the pan and stir, scraping any browned bits off the bottom.
Bring to a simmer and cook until the sauce is slightly thickened, 3-5 minutes.
Divide the couscous between 4 serving plates. Top with some of the spinach, then a piece of
chicken and the balsamic tomato sauce and serve.
Serves 4: 1 chicken breast, 3 tablespoons sauce, 1/3 cup spinach and 1⁄2 cup couscous
Per Serving: Calories 342; Total fat: 12g: mono-8g, poly-1g, sat-2g; Protein 32 g; carb 27g; fiber
6g; chol 66 mg; sodium 336 mg
348
French Pasta Salad
HUs: 4.2
Adapted from Moosewood Daily Special
Serves: 10
July 31, 2008
My notes: Moosewood is notorious for big serving so I increased the serving size
(original cale/serving was 509) You still get a good size serving. Note that I used the
high fiber pasta. The original recipe called for toasted hazelnuts which I omitted after
deciding that it didn’t need it. The red peppers are roasted in the original recipe but I like
the crunch of the fresh. I also added the tomatoes and mushrooms. This would be a
great “toss in the entire garden” recipe. Great reviews from family and my running
trainer. Wonderful main dish for those nights it is too hot to cook too much. Serve this
with Chilled Peach Soup.
14 ounces Ronzoni Smart Taste Penne Rigate

3 Cups green beans, stemmed and cut crosswise
2 teaspoons minced fresh tarragon
1 Tablespoon minced fresh basil
1 large shallot, minced
1/4 Cup extra virgin olive oil
1/4 Cup red wine vinegar
1 Tablespoon dijon mustard
1 teaspoon salt
1/4 teaspoon coarsely ground pepper
1 large red pepper, julienned
1/4 Cup italian parsley, chopped
8 ounces button mushroom, quartered
1 Cup cherry tomato, halved
1 Tablespoon capers, drained
1/2 Cup chevre cheese
Cook pasta according to directions. Add green beans during the last 3 minutes of
cooking. Drain and rinse in cold water to cool immediately. Drain again.
Whisk together oil, vinegar, tarragon, basil, shallot, Dijon, salt and pepper.
Toss pasta and beans with dijon vinaigrette and the rest of the veggies. Serve at room
temp or slightly chilled.
Cal: 216; Fat: 8g; Fiber: 6g; Protein: 7g; Sodium: 270 mg; Cal
349
Chilled Peach Soup
HUs: 1
Soups
Adapted from Moosewood Daily Special
Servings: 4
July 31, 2008
I strongly suggest slightly freezing your peaches if you use fresh. The almost slushy
quality of the soup is very refreshing. This would also work well as a drink.
3 Cups sliced fresh or frozen peaches

2 Tablespoons honey
2 Tablespoons plain nonfat yogurt
1 Cup water
1 Cup orange juice
dash of cinnamon
Puree all ingredients in a blender until smooth. Serve at once
Per 6 ounces serving: Cal: 69; Fat: 0.2g; Fiber: 1.8g
350
Confetti Pasta Salad with Chicken
Category: Salad
Adapted from: Cooking Light May 2000
Healthy Units: 4.1
Serves: 8
Posted by: Kate
August 4, 2008
The combination of flavors in the dressing for this salad was fantastic. I used Smart
Taste elbows and instead of mixing the chicken into the salad, I served it on the side in
order to mix and match the leftovers for different meals.
1/2 cup water

1 large garlic clove, sliced
1 1/2 cups plain low-fat yogurt
2 1/2 tablespoons fresh lemon juice
2 teaspoons spicy brown mustard
3/4 teaspoon salt
4 cups cooked tubetti or ditalini (very short tube-shaped pasta) (about 1 1/3 cups
uncooked pasta)
1/2 cup finely chopped red bell pepper
1/2 cup finely chopped green bell pepper
1/2 cup finely chopped carrot
Combine the first 4 ingredients in a saucepan; bring to a simmer. Cover and simmer for
15 minutes or until the chicken is done. Remove the chicken pieces from broth; cool and
coarsely chop. Bring broth to a boil over high heat; cook until reduced to 1/4 cup (about
5 minutes). Cool.
Spoon yogurt onto several layers of heavy-duty paper towels, and spread to 1/2-inch
thickness. Cover with additional paper towels, and let stand 5 minutes. Scrape into a
bowl using a rubber spatula.
Combine the reduced broth, yogurt, mayonnaise, and next 7 ingredients (mayonnaise
through black pepper) in a large bowl. Stir in the chicken, pasta, and the remaining
ingredients. Cover and chill thoroughly.
Yield 8 servings (serving size: 1 cup)
CALORIES 209 (17% from fat); FAT 3.9g (sat 1.1g,mono 1g,poly 1.4g); IRON 1.8mg;
PROTEIN 16g; FIBER 1.9g
351
Dill Pickle Spears
Source: Everyday Food June 2007
Healthy Units: 0.5
Serves: 16-24
Posted by: Kate
August 5, 2008
These are a nice crunchy, garlicky pickle, and very easy to make, no canning
involved.
For best results, use coarse (kosher) salt, not table salt, which would be much
too salty. If the brine is too tart, add a little sugar to round out the flavor.
Makes 1 quart.
4 to 6 Kirby cucumbers (about 1 pound), quartered lengthwise

1 cup white-wine vinegar
1/4 cup sugar
3 tablespoons coarse salt
1 teaspoon dill seed
2 garlic cloves, peeled and smashed
Place cucumbers in a medium bowl. In a medium saucepan, combine vinegar,

sugar, salt, dill seed, and garlic with 2 cups water. Bring to a boil, stirring until
sugar and salt dissolve; pour over cucumbers.
Use a small plate to submerge cucumbers in liquid. Refrigerate until cool, at least
2 hours. To store: Transfer to an airtight container, and refrigerate up to 2 weeks.
To serve, remove from liquid.
Per serving: 32 calories, o.1 gr fat; o.5 gr fiber
352
Grilled Zucchini with Basil Balsamic Vinaigrette
Adapted from Sunset Magazine
Healthy Units: 1.9
Yield: 8 servings
August 5, 2008
Comments: This was quick and easy to put together. I made the vinaigrette
ahead of time. I did not slice the zucchini in rounds, but cut it in half, lengthwise,
and then sliced after grilling. Tasted best at room temperature. I cut the oil down
from the original recipe.
1/4 cup basil leaves -- chopped

1 tablespoon Dijon mustard
1 teaspoon honey or maple syrup
2 cloves garlic -- minced or pressed
1/4 cup extra-virgin olive oil
3 pounds zucchini -- rinsed, ends trimmed, and cut into 1/2-inch-thick rounds
Basil sprigs
Salt and pepper
In a small bowl, mix chopped basil, vinegar, mustard, honey, and garlic.
Whisking, blend in oil.
Thread zucchini on thin skewers so rounds lie flat and pieces touch. Brush
generously with basil vinaigrette.
Place zucchini on a barbecue grill over a solid bed of medium coals or medium
heat on a gas grill (you can hold your hand at grill level only 4 to 5 seconds).
Close lid on gas grill. Cook until brown on each side, 5 to 7 minutes total; turn
once.
Push zucchini from skewers onto a platter. Drizzle with remaining vinaigrette.
Garnish with basil sprigs. Add salt and pepper to taste.
fat); 2g Protein; 5g Carbohydrate; 2g Dietary Fiber
353
Taco Rice Salad
Category: Salad
Adapted from Cooking Light, JUNE 2004
Healthy Units: 6.7
Yield: 6 servings
August 5, 2008
Comments: This was relatively quick to put together. I made the dressing and combined
the beans/corn mixture ahead of time. I kept all components separate since we wouldn't
eat it all at once. I subbed green onions for the red, added a can of black olives and
some pickled jalapenos to give it some kick.
Convenience products, such as preseasoned yellow rice and picante sauce, flavor this
easy one-dish meal that appeals to kids and adults alike.
Salad:
Cooking spray 6 cups torn romaine lettuce (about 10

1 pound ground round ounces)
1 garlic clove, minced 3 cups chopped tomato (about 1 1/4
3 cups cooked yellow rice pounds)
1 teaspoon ground cumin 1 cup frozen whole-kernel corn, thawed
1 teaspoon chili powder 1/2 cup chopped red onion
1/4 teaspoon salt 1 (15-ounce) can black beans, rinsed
1/4 teaspoon black pepper and drained
Dressing:
2/3 cup fat-free sour cream 1 teaspoon chili powder

2/3 cup picante sauce 1/2 teaspoon ground cumin
Remaining ingredient:
1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese
To prepare salad, heat a large nonstick skillet over medium-high heat. Coat pan with
cooking spray. Add beef and garlic, and cook 9 minutes or until browned, stirring to
crumble. Drain; return beef mixture to pan. Stir in rice and next 4 ingredients (rice
through pepper). Cool slightly.
Combine lettuce and next 4 ingredients (lettuce through beans) in a large bowl; toss to
combine.
To prepare dressing, combine sour cream, picante sauce, 1 teaspoon chili powder, and
1/2 teaspoon cumin, stirring with a whisk. Spoon dressing over lettuce mixture; toss to
coat. Place 1 1/3 cups lettuce mixture on each of 6 plates. Top with 3/4 cup rice mixture
and about 1 1/2 tablespoons cheese.
354
355
Sweet and Spicy Grilled Cheese Sandwiches
Category: Sandwiches
Ellie Krieger: The Food You Crave
Healthy Units: 7.5
Servings: 4
August 7, 2008
Ellie Krieger’s Notes: This is what your basic childhood favorite wants to be when
it grows up. Sweet-savory caramelized onion, two kinds of flavor-packed cheeses
(one with a spicy kick), and juicy slices of tomato on hearty sandwich bread, all
toasted perfectly golden brown so the melted cheese oozes out.
Eileen’s Notes: Ditto on what Ellie said and I loved this adult twist on a grilled
cheese sandwich. I used sourdough bread which didn’t make much difference in
the NI but subbing Kraft 2% Milk Pepperjack Reduced Fat Monterey cheese
slices for both cheeses changed the NI to 242/5/3 (almost 3 points lower) and
gave it even more of a kick.
2 teaspoons canola oil

1 large red onion, finely diced
Salt
3 ounces sharp Cheddar, thinly sliced, divided
8 slices whole-wheat bread
3 ounces pepper Jack cheese, thinly sliced, divided
1 large or 2 medium beefsteak or hothouse tomatoes, sliced
Cooking spray
Heat oil in a nonstick skillet over medium-high heat. Lower heat to medium and
add onions and sauté, stirring, until edges are browned, about 10 to 12 minutes.
Season with salt and freshly ground black pepper, to taste.
Place 3/4-ounce Cheddar on 1 slice bread. Spread 1 tablespoon caramelized

onions on top of cheese and top with 3/4-ounce pepper Jack. Top with 1 large or
2 medium slices tomato and other slice of bread. Repeat with 3 other
sandwiches.
Spray a nonstick skillet or griddle with cooking spray and heat until hot. Place
sandwich on griddle and weigh down with a heavy skillet or plate. Lower heat to
medium-low and grill until underside is a deep brown but not burnt and cheese is
partially melted, about 5 to 6 minutes. Flip sandwich and grill other side, an
additional 4 to 5 minutes. Slice in half and serve hot.
NI: 350 Calories; 18g Fat; 16g Protein; 33g Carbohydrate; 45mg Cholesterol; 560
mg Sodium; 5g Fiber
356
Blueberry Scones
Category: Breads
Adapted from Hungry Girl website
Healthy Units: 2.4
Servings: 4
Posted by Tracy (tracy1j)
August 8, 2008
My comments: These are really, really good. It's hard to believe they are as low
point as they are. They make 4 full-sized scones. The batter is a little wet when
you drop it on the pan, but they set up. I have subbed raspberries, and am
planning to make peach ones this weekend.
2/3 cup oatmeal (I used old-fashioned)

1/3 cup Bisquick heart healthy
1/2 teaspoon Baking Powder
1/4 teaspoon salt
1 T. brown sugar (original recipe called for Splenda)
2 t. reduced fat margarine
1/3 cup skim milk
1/2 teaspoon vanilla
3/4 cup blueberries (I used 1 cup)
Mix all except blueberries. Fold in blueberries last. Spray pan and form 4
mounds. Spray each scone with a little cooking spray, sprinkle sugar on top (if
desired). Bake 400 degrees for 12 minutes (or until set and a little brown on top).
(130 cal, 3 fat, 2.2 fiber)
357
Zucchini and Basil Lasagna
Category: Pasta
Cooking Light April 2003
Healthy Units: 4.4
Servings: 8
Posted by: Tracy (tracy1j)
August 12, 2008
My comments: This was a great way to use zucchini and basil. Very easy to put
together. The creamy filling is a nice shade of green, thanks to the basil. I used a
little over a cup of basil, and it was not overpowering.
2 cups fat-free cottage cheese

1 cup chopped fresh basil
1 large egg
Cooking spray
4 cups chopped zucchini
2 cups bottled spicy tomato pasta sauce (such as Newman's Own)
9 oven-ready lasagna noodles (such as Barilla)
1 1/2 cups (6 ounces) shredded part-skim mozzarella cheese

Combine first 3 ingredients in a food processor; process until smooth.
Heat a large nonstick skillet coated with cooking spray over medium-high heat.
Add zucchini and onion; sauté 5 minutes or until tender. Stir in sauce; remove
from heat.
Spread 1/4 cup zucchini mixture in bottom of a 13 x 9-inch baking dish coated
with cooking spray. Arrange 3 noodles over zucchini mixture; top with one-third
cottage cheese mixture, one-third zucchini mixture, and one-third mozzarella.
Repeat procedure with the remaining noodles, cottage cheese mixture, zucchini
mixture, and mozzarella.
Cover and bake at 350° for 45 minutes. Uncover and bake an additional 15
minutes or until lasagna is thoroughly heated.
358
Individual Peach Crisps
Category: Fruit
Cooking Light, June 2003
Healthy Units: 5.5
Servings: 6
Posted by ClassAct75 (Eileen)
August 12, 2008
Quick and Easy
CL Notes: In this version of the classic summer dessert, egg whites bind the crisp
topping instead of butter. You can substitute pecans for almonds.
Eileen’s Notes: This was an easy and delicious summer dessert. I only made 1/2
recipe and baked the crisps in ramekins that I had sprayed with PAM. The
peaches retained their shape and next time I would use a sprayed baking sheet
or casserole dish. I chopped the almonds and the leftover crisps reheated well in
the microwave.

1/4 cup sliced almonds
Dash of salt
2 large egg whites
6 peaches, peeled, halved, and pitted
3 cups vanilla low-fat frozen yogurt
Combine first 4 ingredients in a medium bowl. Combine vanilla and egg whites in
a small bowl; stir with a whisk until foamy. Add egg mixture to oat mixture, stirring
until well blended.
Spoon about 1 tablespoon oat mixture into each peach half. Arrange peach
halves on a baking sheet. Bake at 400° 13 minutes or until oat mixture is set.
Serve with frozen yogurt.
6 servings (serving size: 2 peach halves and 1/2 cup yogurt)
CALORIES 301(12% from fat); FAT 3.9g (sat 1.1g,mono 1.8g,poly 0.8g); IRON
1mg; CHOLESTEROL 5mg; CALCIUM 189mg; CARBOHYDRATE 60.9g;
359
Grilled Halibut with Indian Spices and Yellow Tomatoes
FROM A PLATTER OF FIGS AND OTHER RECIPES BY DAVID TANIS
September 2008
Healthy Units: 6
Serves 8
Posted by: Kwe 730
August 18, 2008
Ingredients:
2 teaspoons cumin seeds
2 teaspoons coriander seeds
2 teaspoons fennel seeds
6 cloves
1 tablespoon turmeric
1/2 teaspoon cayenne
8 halibut fillets or steaks, about 6 ounces each
Salt and pepper
8 yellow tomatoes, in small wedges
Yogurt Sauce (recipe to follow)
A handful of mint leaves
In a dry cast-iron pan, toast the cumin, coriander, fennel, and cloves over
medium heat until fragrant, about 2 minutes. Transfer to a spice grinder or mortar
and grind fine. Put the ground spices in a small bowl and add the turmeric and
cayenne.
Lay the halibut on a baking sheet and season with salt and pepper. Drizzle with
the olive oil. Sprinkle the spice mixture over the fish, then massage it in. Cover
and refrigerate for up to several hours. Bring the fish to room temperature before
cooking.
Prepare a fire in a charcoal grill. Grill the halibut over medium coals for 3 minutes
per side, until just opaque throughout (the fish can also be cooked under the
broiler, baked in a hot over, or pan-cooked).
Arrange the halibut on a large platter and surround with the yellow tomatoes.
Sprinkle the tomatoes lightly with salt. Spoon a little yogurt sauce onto each
portion and pass the rest at the table. Sliver the mint leaves with a sharp knife
and scatter over the platter.
360
Yogurt Sauce (to accompany Grilled Halibut with Indian Spices)
Category: Sauces
FROM A PLATTER OF FIGS AND OTHER RECIPES BY DAVID TANIS
September 2008
Healthy Units: 2
Servings: 8
Posted by: Kwe730
August 18, 2008
Raita—the classic Indian yogurt sauce—can be spruced up with grated radish,

carrot, or cucumber, but Tanis likes it plain.
Ingredients:
3 cups whole-milk yogurt (I subbed Fage 2% yogurt)
2 teaspoons mustard seeds
2 teaspoons cumin seeds
3 garlic cloves, finely chopped
2 teaspoons grated ginger
1 serrano chile, finely chopped
Salt and pepper
Put the yogurt in a bowl. In a small frying pan, heat the olive oil over a medium
flame. Add the mustard and cumin seeds. When the seeds begin to pop, add the
garlic and let it sizzle, without browning, about 10 seconds or so.
Scrape the contents of the pan into the yogurt. Stir in the ginger and chile.
Season the sauce with salt and pepper. The sauce will keep in the fridge for a
day or two, but it tastes best freshly made. It also makes a good dressing for
cucumber salad.
361
Three Loaves in One
Category: Bread
Adapted from: Cooking for Two
Healthy Units: 1.3
Serves: 18
Posted by: Kate
August 18, 2008
This recipe lets you make three mini quick breads-blueberry, zucchini and
cinnamon-with one basic batter.
I used whole wheat pastry flour, light sour cream, frozen blueberris and skipped
the glaze on the cinnamon bread and just sprinkled with turbindo sugar. I got four
servings from each loaf for a total of 12 servings which is a more realistic serving
size then the 18 listed in the recipe. NI is for the original recipe and 18 servings.

3/4 cup sugar
1/2 teaspoon salt
1 egg
2 tablespoons butter, melted
FOR ZUCCHINI BREAD:
1/3 cup shredded zucchini

1 teaspoon grated orange peel
FOR BLUEBERRY BREAD:
1/3 cup fresh or frozen blueberries

2 teaspoons all-purpose flour
2 teaspoons honey
2 teaspoons orange juice
FOR CINNAMON BREAD:
4-1/2 teaspoons sour cream

1 tablespoon sugar
1 tablespoon confectioners' sugar
1/2 teaspoon 2% milk
362
Coat three 5-3/4-in. x 3-in. x 2-in. loaf pans with cooking spray; set aside. In a
small bowl, combine the flour, sugar, baking powder, salt and baking soda.
Whisk the egg, orange juice and butter; stir into dry ingredients just until
moistened.
Transfer 3/4 cup batter to another bowl; stir in the zucchini, orange peel and
cinnamon. Pour into one prepared pan. Transfer 3/4 cup batter to a second bowl.
Toss blueberries with flour; fold into batter. Pour into second pan. Combine
honey and orange juice; set aside.
Stir sour cream into remaining batter; spoon half of the batter into third pan.
Combine sugar and cinnamon; sprinkle over batter. Top with remaining batter;
cut through with a knife to swirl.
Bake all three loaves at 325° for 33-36 minutes or until a toothpick inserted near
the center comes out clean. Pour reserved honey mixture over warm blueberry
bread. Cool loaves for 10 minutes before removing from pans to a wire rack.
Whisk confectioners' sugar and milk until smooth; drizzle over cooled cinnamon
bread.
Yield: 3 mini loaves (6 slices each).
Nutrition Facts: 1 slice (calculated without flavor ingredients) equals 56 calories,

2 g fat (1 g saturated fat), 15 mg cholesterol, 122 mg sodium, 10 g carbohydrate,
trace fiber, trace protein. Diabetic Exchange: 1/2 starch.
363
Crispy Zucchini Spears
Better Homes and Garden
Healthy Units: 2
Servings: 8
August 18, 2008
Comments: My zucchni were on the big side, so 3 spears was a good serving.
I've included the NI for 6 servings as well. I added some granulated garlic along
with the onion powder.
3 medium zucchini
1/3 cup yellow cornmeal
1/3 cup flour
3 tablespoons Parmesan cheese -- grated
1/2 teaspoon onion powder
1/4 teaspoon salt
1/8 teaspoon pepper
1 whole egg
2 tablespoons milk
2 tablespoons butter -- melted
Preheat oven to 450 degrees. Lightly grease a rimmed baking pan (or spray with
PAM).
Cut off and discard the ends of zucchini. Cut each zucchini in half crosswise.
Slice each half lengthwise into quarters to make 24 "spears".
In a shallow dish or pie plate, stir together cornmeal, flour, parmesan, onion
powder, salt and pepper. In another shallow dish or pie plate, beat together the
egg and milk. Roll each spear in cornmeal mixture, dip it into the egg mixture,
then roll it again in the cornmeal mixture. Spears should be completely coated
with the cornmeal mixture.
Arrange coated zucchini in a single layer in the prepared baking pan. Drizzle with
melted butter. Bake for 15 to 20 minutes or until the zucchini spears are golden
and just tender.
Per Serving (8 servings): 96 Calories; 4g Fat (40.6% calories from fat); 4g

Protein; 11g Carbohydrate; 1g Dietary Fiber
Per Serving (6 servings): 129 Calories; 6g Fat (40.6% calories from fat); 5g
Protein; 15g Carbohydrate; 2g Dietary Fiber
364
Bread-and-Butter Pickles
Adapted from: Cooking Light August 2008
Healthy Units: 0.3
Serves: 16
Posted by: Kate
August 25, 2008
These were so easy to make, a nice crisp pickle that tastes better than the one
that used to take make hours to make.
This recipe yields lots of cucumber pickles to keep on hand for picnics or snacks.
Try them on sandwiches or burgers, as a complement to field peas, or as a
snack with whole-grain mustard, cheddar cheese, and crackers. Thin-skinned
pickling cucumbers are essential.
5 1/2 cups thinly sliced pickling cucumbers (about 1 1/2 pounds)

1 1/2 tablespoons kosher salt
1 cup thinly sliced onion
1 cup sugar
1 cup white vinegar
1 1/2 teaspoons mustard seeds
1/2 teaspoon celery seeds
1/8 teaspoon turmeric
1. Combine cucumbers and salt in a large bowl; cover and chill 1 1/2 hours.
Drain; rinse cucumbers under cold water. Drain; return cucumbers to bowl. Add
onion to bowl.
2. Combine sugar and remaining ingredients in a medium saucepan; bring to a

simmer over medium heat, stirring until sugar dissolves. Pour hot vinegar mixture
over cucumber mixture; let stand at room temperature 1 hour. Cover and
refrigerate 24 hours. Store in an airtight container in refrigerator up to 2 weeks.
Yield: 16 servings (serving size: about 1/4 cup drained pickles)
365
Green Beans Cooked in Tomato
Source: Twelve, A Tuscan Cookbook; modified
Healthy Units: 1.2
Core: Yes
Servings: 6
Date: Aug. 25, 2008
Cookbook Notes: This is a fairly standard dish when green beans are in season –
sometimes, it is also stewed without tomato and served simply with lemon and
olive oil. This can accompany any main course. Serve with a good chunk of
bread.
Em’s Notes: Very tasty vegetable side. Great with fresh summer vegetables, but
would be good with frozen green beans and canned tomatoes in the winter. The
nutritionals are based on the changes that I made.
2 teaspoons olive oil (original recipe called for 3 tablespoons)

1 red onion, finely chopped
3 cloves garlic, finely chopped
42 ounces fresh tomatoes, peeled and chopped
21 ounces green beans, trimmed
¼ cup parsley, chopped
10 basil leaves, torn
2 cups water
Heat the olive oil in a large sauce pan. Add the onion and sauté on low heat until
lightly golden. Add the garlic and the tomatoes. Simmer for a few more minutes.
Add the beans, parsley, basil, and water. Season with salt and pepper.
Lower the heat, cover and simmer for 1- 1 ½ hours, until the beans are very
tender and sauce has thickened. (I simmered uncovered to allow the sauce to
cook down.) Stir occasionally to keep beans and sauce from sticking.
Serve hot or at room temperature.
Sodium. Exchanges: 3 1/2 Vegetable; 1/2 Fat.
366
Spaghetti con Zucchini
Healthy Units: 7.5
Core: No
Servings: 6
Date: Aug. 25, 2008
Cookbook Notes: This is so quick to make and while you could always add a few
other ingredients, sometimes it’s delicious to use just one. You might add a
grated ricotta cheese instead of parmesan cheese, but you should definitely
serve this pasta with a drizzle of chili oil.
Em’s Notes: I loved this very simple pasta dish. I cut the recipe in half. My
changes are noted. I added red pepper flakes to the zucchini sauté. The
nutritionals are based on the changes that I made.
2 teaspoons olive oil (original recipe called for 6 T)

3 cloves garlic
21 ounces zucchini, sliced ¼ “ slices
18 ounces spaghetti (I used whole wheat)
12 tablespoons parmesan cheese – grated (original recipe called for 1 ¼ cups)
Heat the olive oil in a non-stick skillet over medium low heat. Add garlic and
sauté for about a minute. When you start to smell the garlic, add zucchini slices
and sauté, stirring occasionally for 10 – 15 minutes.
Cook pasta according to package directions. Add 2 – 3 ounces of pasta water to

zucchini, drain pasta and add to skillet with zucchini. Add basil and toss to
combine.
Put into individual pasta bowls and sprinkle with Parmesan cheese. Serve
immediately.
274mg Sodium. Exchanges: 4 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 1
Fat.
367
Sungold Tomato Salsa Cruda with Orzo
Source: CL, Aug ‘08
Healthy Units: 3.2
Core: No
Servings: 8
Date: Aug. 25, 2008
CL Notes: Sungold tomatoes are little orange-gold cherry tomatoes with a

delicious sweet flavor. The salsa cruda, an uncooked sauce, would be a tasty
and pretty addition to your next backyard barbecue.
Em’s Notes: I chose to use this as a main-course by doubling the portion size.
Very fresh, light pasta dish.
8 ounces uncooked orzo (rice-shaped pasta)

4 cups Sungold tomatoes, halved (about 2 pounds)
2 tablespoons finely chopped fresh oregano
1 1/2 tablespoons extravirgin olive oil
1 tablespoon white balsamic vinegar
3/4 teaspoon salt
1/2 cup (2 ounces) shaved Parmesan cheese
1. Cook pasta according to the package directions, omitting salt and fat. Rinse
with cold water; drain well.
2. Combine pasta, tomatoes, and next 8 ingredients (through garlic) in a bowl;
toss to coat. Top with cheese.
Yield: 8 servings (serving size: 1 cup pasta mixture and 1 tablespoon cheese)
368
Penne with Eggplant
Healthy Units: 7.5
Core: No
Servings: 6
Date: Aug. 26, 2008
Cookbook Notes: In the summer months eggplants are very popular prepared in a
variety of ways – baked, roasted, marinated in olive oil, grilled, fried – and especially in a
sauce for pasta. You could also ad a few cubes of mozzarella cheese and some baby
capers to this dish at the last moment.
Em’s Notes: I love eggplant. I cut the recipe in half to 3 servings for myself. My changes
adapted for the full recipe are noted. The nutritionals are based on the changes that I
made.
2 medium-sized eggplants
Cooking Spray (original recipe called for 3 T of olive oil)
¼ C Italian parsley, chopped
36 ounces fresh tomatoes, skinned and chopped (I did not bother to skin the tomatoes)
½ C water
18 ounces penne pasta, cooked according to package instructions (I used whole wheat)
5 basil leaves
12 T freshly grated Parmesan cheese
Slice the eggplants into thin rounds (about ¼”). Sprinkle with salt and leave in a colander
in the sink for 30 minutes to allow any bitterness to drain away.
Preheat oven to 425.
Heat a non-stick skillet coated with cooking spray over a medium-low heat. Add garlic
and parsley and sauté for about a minute. Add tomatoes and water and simmer for 20
minutes. Add additional water, if needed, to keep sauce from sticking.
Place eggplant slices on a cookie sheet coated with cooking spray. Bake at 425 for 20
minutes until lightly browned.
Cut eggplant into strips and add to tomato sauce and simmer about 5 minutes. Add
about ¼ cup of the pasta water and the drained pasta to the tomato-eggplant sauce.
Toss to coat. Remove from heat and add basil.
Divide the pasta evenly into 6 servings and top each serving with 2 T of Parmesan
cheese.
19g Protein; 77g Carbohydrate; 11g Dietary Fiber; 8mg Cholesterol; 211mg Sodium.
Exchanges: 4 1/2 Grain(Starch); 1/2 Lean Meat; 2 1/2 Vegetable; 1/2 Fat.
369
Salmon Pinwheels
Adapted from: Eating Well September/October 2008
Healthy Units: 8.2
Serves: 4
Posted by: Sherry
August 26, 2008
EW Notes: Don’t be intimidated by this fancy-looking breaded-salmon pinwheel, it’s quite

easy to do. This technique works best when you use “center-cut” salmon fillet. If you
don’t have a center-cut fillet or want to simplify the preparation, leave the fillet whole,
spread the mayonnaise over it, top with the breadcrumb mixture and bake. To cut down
on prep time, ask your fishmonger to skin the salmon for you. Serve with garlic-rosemary
roasted potatoes and wilted spinach.
Sherry’s Notes: I used panko for the breadcrumbs, but could not find whole-wheat
panko. This was quick and easy and was very good with the garlic-rosemary roasted
potatoes EW recommended.
½ cup coarse dry breadcrumbs, preferably whole-wheat (See Tip)

1 tablespoon whole-grain mustard
1 tablespoon chopped shallot
1 teaspoon chopped rinsed capers
1 teaspoon chopped fresh thyme or ½ teaspoon dried
1 ¼ pounds center-cut salmon fillet, skinned and cut lengthwise into 4 strips
4 teaspoons low-fat mayonnaise
1. Preheat oven to 400°F. Coat a 9-by-13-inch baking dish with cooking spray.
2. Mix breadcrumbs, oil, mustard, shallot, lemon juice, capers and thyme in a small bowl
until combined.
3. Working with one at a time, spread 1 teaspoon mayonnaise on a salmon strip. Spread
about 3 tablespoons of the breadcrumb mixture over the mayonnaise. Starting at one
end, roll the salmon up tightly, tucking in any loose filling as you go. Insert a toothpick
though the end to keep the pinwheel from unrolling. Place in the prepared dish. Repeat
with the remaining salmon strips.
4. Bake the pinwheels until just cooked through, 15 to 20 minutes. Remove the
toothpicks before serving.
Ingredient note: We like Ian’s brand of coarse dry whole-wheat breadcrumbs, labeled
“Panko breadcrumbs.” Find them in the natural-foods section of large supermarkets. Or,
make your own breadcrumbs: Trim crusts from firm sandwich bread. Tear the bread into
pieces and process in a food processor until coarse crumbs form. Spread the
breadcrumbs on a baking sheet and bake at 250°F until dry and crispy, about 15
minutes. One slice of bread makes about 1/3 cup dry whole-wheat breadcrumbs.

carbohydrate; 30 g protein; 1 g fiber; 221 mg sodium; 528 mg potassium Nutrition bonus:
Potassium & Vitamin C (15% daily value), excellent source of omega-3s.
370
Pappardelle with Eggplant and Peppers
Healthy Units: 7.6
Core: No
Servings: 6
Date: Aug. 27, 2008
Cookbook Notes: Pappardelle are flat noodles about 1 ¼” wide and are quite well suited
to chunky robust sauces.
Em’s Notes: The original recipe called for fresh homemade pasta. I had some sprouted
wheat pappardelle from TJ’s that I used. The capers are a very nice touch in this recipe.
The nutritionals are based on the changes that I made.
18 ounces sprouted wheat pappardelle

Cooking spray (original recipe called for 3 T olive oil)
1 small eggplant, quartered and sliced in ¼” slices
1 yellow bell pepper
1 red bell pepper
4 anchovy fillets
2 cloves garlic, chopped
5 medium-sized fresh tomatoes, skinned and cut into chunks (I did not skin my
tomatoes)
1Tablespoon capers, drained
6 basil leaves, roughly torn (original recipe called for 1 ¼ cup)
Quarter and slice eggplant, place in a colander heavily salted and let stand for 30
minutes. Rinse and pat dry.
Meanwhile, broil the peppers for 10-15 minutes. When skins are black, place in a plastic
bag and let steam for 5-10 minutes. Peel, slice and set aside.
Coat a non-stick skillet with cooking spray and preheat over medium heat. Add garlic
and anchovies, sauté for 1 minute. Add eggplant and tomatoes and cook for 15 minutes.
Add peppers, capers and basil, and simmer for another 5 minutes.
While sauce simmers, cook pasta accordingly to package instructions. Add about ¼ - ½
cup pasta water to the sauce. Drain pasta and add to the sauce, toss to combine.
Divide pasta into 6 portions and top with 2 T Parmesan for each serving.
Exchanges: 4 1/2 Grain(Starch); 1/2 Lean Meat; 2 1/2 Vegetable; 1/2 Fat; 0 Other
Carbohydrates.
371
Zucchini Crust Tomato Basil Tart
Adapted from Everyday Italian
Healthy Units: 4.2
Yield: 6 servings
August 28, 2008
Comments: Extremely important to get as much of the water out of the zucchini
that you can. After sauteeing the zucchini, I set it in a colander and put it in my
refrigerator to let it drain overnight.
2 pounds zucchini -- shredded

1 bunch scallion -- thinly sliced
1/4 cup dry breadcrumbs -- plus
2 tablespoons dry breadcrumbs
1 whole egg -- beaten
6 ounces Fontina cheese -- shredded
1 medium tomato -- quartered, thinly sliced
1/4 cup fresh basil leaves -- slivered
1/2 tablespoon extra virgin olive oil
Place the zucchini and scallions in a large sauté pan. Cook over high heat,
stirring frequently, until the zucchini shrinks, about 6 minutes. Drain in a colander.
Press out excess water with a large spoon.
Return the zucchini and scallions to the pan. Add 1/4 cup bread crumbs and 1/2
teaspoon each salt and pepper. Allow to cool for 5 minutes, tossing frequently.
Add the egg; toss.
Preheat the oven to 400°F Coat a 9-inch pie pan with non-stick spray. Press the
zucchini mixture into the bottom and up the sides, but not over the lip, of the pan.
Bake for 15 to 18 minutes, until golden.
Remove and sprinkle with 1/2 cup Fontina. Top with the tomato slices,
overlapping slightly if necessary. Season lightly with salt and pepper. Cover with
2 tablespoons bread crumbs, the basil, the olive oil and the remaining cup of
Fontina. Reduce the oven temperature to 350°F Bake for 30 minutes, or until the
cheese is well browned. Allow to sit for at least 10 minutes before cutting.
303mg Sodium. Exchanges: 1/2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 1 1/2
Fat.
372
Zucchini Carrot Bread
Category: Breads
Healthy Units: 4
Yield: 24 servings
August 31, 2008
Comments: Another tasty way to use up zucchini. The carrot adds a nice
sweetness. The batter was very dry and thick but baked up nicely. Original recipe
also called for walnuts; next time I may add raisins.

1 teaspoon salt
1 teaspoon grated nutmeg
1 1/2 cups sugar
3 whole eggs -- beaten
1 cup zucchini -- grated
1 cup grated carrot
Preheat oven to 350 degrees F.
Sift together, flour, baking powder, baking soda, salt, cinnamon and nutmeg in a
large mixing bowl. Add the sugar and blend. Mix the eggs with the oil and add
that to the flour mixture, mix again.
Mix the zucchini, carrots and walnuts, add and mix. Divide into 2 greased loaf
pans and bake for approx 50 minutes or until done in the center.
173mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 1/2
373
Ziti with Spinach, Cherry Tomatoes, and Gorgonzola Sauce
Cooking Light, SEPTEMBER 2008
Healthy Units: 7
September 1, 2008
Comments: Yum. I doubled the recipe, made the servings 1 cup each and added
some grilled chicken to the top for extra protein. Came together relatively quickly.
Gorgonzola, an Italian blue cheese, gives this grown-up mac and cheese dish
pungent flavor. If you'd like to make it more family-friendly, substitute your
favorite blue or other creamy cheese. You can also substitute penne or rigatoni
for ziti.
4 ounces uncooked ziti

1/2 teaspoon extra-virgin olive oil
1 cup cherry tomatoes, halved
1/4 teaspoon salt
6 tablespoons half-and-half
3 tablespoons Gorgonzola cheese, crumbled
1 cup fresh spinach
1. Cook pasta according to package directions, omitting salt and fat; drain.
2. Heat extra-virgin olive oil in a large nonstick skillet over medium heat. Add
cherry tomatoes, salt, crushed red pepper, and minced garlic to pan; cook 1
minute, stirring occasionally. Stir in half-and-half and Gorgonzola cheese; cook 2
minutes or until slightly thick, stirring constantly. Stir in spinach and pasta; cook 1
minute or until spinach wilts, tossing occasionally.
374
Skillet Stroganoff
Adapted from cookinglight.com
Healthy Units: 6
Servings: 6 1-cup servings
Posted by tracy (tracy1j)
September 3, 2008
CL comment: To keep the sour cream from curdling, remove the pan from the
heat before stirring it in.
My comments: I used all ground turkey (omitting the ground pork), and fresh
mushrooms. Besides forming the meatballs, this came together very quickly.
Good comfort food!
1/2 pound ground raw turkey breast

1/2 pound lean ground pork
1 cup fresh rye breadcrumbs
1 tablespoon dried parsley flakes
1/2 teaspoon dried tarragon
1/2 teaspoon onion powder (I subbed garlic salt)
2 egg whites
2 cups water
1 tablespoon beef bouillon granules
1 (4-ounce) can mushroom stems and pieces, drained
2 1/2 cups uncooked medium egg noodles
1/2 cup low-fat sour cream
1/2 cup sliced green onions
Combine turkey, pork, and next 5 ingredients (breadcrumbs through egg whites)
in a bowl, and stir well. Shape mixture into 24 (1-inch) meatballs. Coat a large
nonstick skillet with cooking spray, and place over medium-high heat until hot.
Add meatballs, and cook 6 minutes, browning on all sides. Drain well. Wipe
drippings from skillet with a paper towel.
Return meatballs to skillet. Add water, bouillon granules, and mushrooms; bring
to a boil. Stir in noodles; cover, reduce heat, and simmer 10 minutes or until
noodles are tender, stirring occasionally. Remove from heat; stir in sour cream.
Sprinkle with green onions.
375
Parmesan Spinach Cakes
Category of recipe: Vegetable
Adapted from: EW Magazine
Healthy Units: 3
Core: No
Servings: 8
Posted by Dogmama13
September 7, 2008
Quick & Easy, Freezer Friendly
12 ounces fresh Spinach

1/2 cup ricotta cheese, part skim milk
1/2 cup parmesan cheese, freshly grated
2 eggs well beaten
1 clove garlic minced
1/4 teaspoon salt
1/4 teaspoon pepper, freshly ground
Preheat oven to 400°F. Pulse spinach in three batches in a food processor until
finely chopped. Transfer to a medium bowl. Add ricotta (or cottage cheese),
Parmesan, eggs, garlic, salt and pepper; stir to combine. Coat 8 cups of the
muffin pan with cooking spray. Divide the spinach mixture among the 8 cups
(they will be very full). Bake the spinach cakes until set, about 20 minutes. Let
stand in the pan for 5 minutes. Loosen the edges with a knife and turn out onto a
clean cutting board or large plate. Serve warm, sprinkled with more Parmesan, if
desired.
TIP: Note: Baby spinach is immature or young spinach-it's harvested earlier than
large-leaved mature spinach. We like the sturdy texture of mature spinach in
cooked dishes and serve tender, mild-flavored baby spinach raw or lightly wilted.
Barbara’s Note: There are a lot of Spinach recipes but this is so pretty made with
young spinach. Plus it is low-carb and I like that. You can substantially reduce
the calories and fat by using egg substitute and fat free ricotta cheese. Full fat is
amazing though. Also, I would not use the salt because the parmesan is salty
enough.

Nutrition bonus: Vitamin A (170% daily value), Folate (46% dv), Vitamin C (40%
dv), Calcium (30% dv), Potassium (16% dv). 1 Carbohydrate Serving Exchanges:
1 vegetable, 1 1/2 medium-fat meat.
376
Honey Corn Muffins
BR (Breads/Muffins)
adapted from The Fitness Kitchen by Shelly Sinton
Healthy Units: 3.5
Servings: 12
9/8/08
Cindy's notes: I used skim milk instead of 1%, replaced vanilla yogurt with lemon
and added some canola oil to replace part of the yogurt. If you omit the oil,
increase the yogurt to 1/2 cup. The batter was thin -I used a measuring cup to
scoop it into the muffin tin. The muffins were tender and had wonderful flavor.
2 large eggs -- lightly beaten

1 cup skim milk
1/4 cup nonfat lemon yogurt
1/3 cup honey
1 cup yellow cornmeal, whole grain
1/2 teaspoon salt
1 teaspoon chili powder
Preheat oven to 375°F. Lightly grease 12-cup muffin tin with non-stick cooking
spray.
Combine wet ingredients (eggs-honey) in one bowl and dry ingredients

(cornmeal-chili powder) in another larger bowl. Pour wet ingredients into dry
ingredients and stir just until completely mixed.
Evenly divide batter into muffin cups. Bake 20 minutes or until golden brown.
Let cool in pan 5 minutes. Remove muffins from pan and serve warm.
1 Grain(Starch); 0 Lean Meat; 0 Non-Fat Milk; 1 Fat; 1/2 Other Carbohydrates.
Serving Ideas : Serve with butter and/or jalapeno jelly.
377
Grandma’s Country-Style Steak in the Slow-Cooker
Dallas Morning News, September, 2008
HU: 7
Yield: 4 servings
Posted By: Nana Texas (Sandy)
September 11, 2008
11/2 – 13/4 pounds cube steak

1 large onion (1 cup sliced rings)
¼ teaspoon ground black pepper
1 (103/4 ounce) can 98% Fat-free cream of mushroom soup
1 (0.15 ounce) envelope reduced-sodium brown gravy mix
1 cup water
Cut large pieces of steak into roughly 4: wide pieces.

Place a single layer of steak in the bottom of a slow-cooker.
Peel and slice onion into ¼ inch-wide rings.
Place half of the onions over the steak.
Sprinkle with half of the pepper.
Layer the rest of the steak over the rings.
Top with the remaining onion slices and pepper.
In a small bowl combine the soup, gravy mix, and lukewarm water, and mix well.
Pour the gravy mixture over the steak and cover the slow-cooker.
Cook on high for 6 hours or low heat for 10 hours.
Remove steak to al platter and spoon gravy over steak. Serve immediately.
Note: I used kitchen shears to make fast work of cutting the meat into pieces. My
crock pot is oval. If yours is round, you may have 3 layers of meat and onions.
This is a man-pleaser recipe that smells delicious while cooking.
Per Serving: Calories: 302, Fat: 9 grams, Cholesterol 100g, Fiber 1 gram,
Carbohydrates 11 grams, Protein: 40 grams
378
Chicken Corn Chowder
Category: Soups/Stews
Source: Cooking Light
Healthy Units: 8
Servings: 4
Posted By: HomeschoolMel(Melanie)
September 13, 2008
Quick and Easy
CL Notes: Corn kernels pureed with milk create the rich, smooth texture of
classic chowder. A tossed salad rounds out the meal.
My notes: I thought the 2-cup serving was generous and certainly didn't need any
more. I added celery seed to the broth since my big sister told me once that
celery seed belongs in every soup recipe (thanks Cindy). This is a great
weeknight meal and a good use of leftover chicken.
1 Tbsp. butter
6 green onions
2 Tbsp. all-purpose flour
2 cups chopped cooked chicken breast
1/4 tsp. salt
1/4 tsp. black pepper
2 (10-ounce) packages frozen corn kernels, thawed and divided
1 (14-ounce) can fat-free, less-sodium chicken broth
2 cups fat-free milk
1/2 cup (2-ounces) preshredded cheddar cheese
Melt butter in a Dutch oven over medium-high heat. Remove green tops fron
green onions. Chop green onion tops; set aside. Thinly slice white portion of
each onion. Add sliced onions to pan, saute 2 minutes. Add flour, cook 1 minute,
stirring constantly with a whisk. Stir in chicken, salt, pepper, 1 package of corn,
and broth. Bring to a boil. Reduce heat and simmer 5 minutes.
While mixture simmers, combine remaining corn and milk in a blender, process
until smooth. Add milk mixture to pan, simmer 2 minutes or until thoroughly
heated. Ladle 2 cups into each of 4 bowls and sprinkle evenly with green onion
tops. Top each serving with 2 Tbsp. cheese.
Calories 394; Fat 11.5g; Protein 35.5g; Fiber 4.5g; Chol. 84mg; Iron 2.2mg;
Sodium 534mg; Calc 293mg.
379
Linguine with Shrimp, Asparagus and Basil
Rice/Pasta/Grains- RP
Bon Appetit, May, 2007
Healthy Units: 6.5
4 servings
JosephineTomato (Jo)
September 15, 2007

2 cloves garlic
1 tablespoon jalapeno chile pepper, chopped fine
1/2 cup white wine
1 tablespoon butter
1 pound shrimp, peeled
1 pound asparagus, cut diagonally in 1 1/2 " pieces
2 cups basil leaves, packed, thinly sliced
1 whole lemon, in 4 wedges
BonAppetit’s notes: This recipe was a request from a reader from a restaurant in
Sydney Australia named Bills ( chef Bill Granger).
Jo’s Notes: This is a great recipe to use up some of the prolific basil from the
garden. I omitted pasta (8 oz) from recipe so you could figure separate of NI, I
used spaghetti but think any long noodle would be good. I don't mix the pasta
with the rest of the dish at the end as the recipe says, find it too difficult to get it
all proportioned equally. I seeded the jalapeno but left the ribs. I used one entire
one but it provided only a hint of a bite, definitely not too hot. I left my basil leaves
whole as they cooked down small. I added a small amount of grated parmesean
cheese to the finished dish.
1. Cook pasta per directions until just tender but still firm to bite.
2. Meanwhile, heat oil in heavy large skillet over medium high heat. Add garlic
and jalapeno; saute 1 minute. Add wine, butter; boil 2 minutes
3. Add shrimp, asparagus and lemon juice. Toss until the asparagus is just
tender and the shrimp are just opaque in center, about 3 minutes.
4. Drain pasta and add to skillet. Add 2 cups of slice basil leaves and toss until
basil wilts and sauce coats pasta, about 1 minute.
5. Season with salt and pepper, divide between plates, garnish with fresh basil
leaves and lemon wedges.
NI: Per Serving: 278 Calories; 15g Fat (51.9% calories from fat); 25g Protein; 7g
3 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 1/2 Fat.
380
Granny Smith Pork Chops
Category: Meat (M)
Adapted From: Mom's Makeover Meals
Healthy Units: 7.5
Servings: 4
Posted by: Purpleflowersmom (Michelle )
Date: Sept 23, 1008
Recipe is Kid Friendly.
1 lb boneless, thin sliced lean pork chops, cut into bite size pieces
1 Tbsp. canola oil
1 large Granny Smith apple, chopped
1 c apple juice
1/4 c golden raisins
2 Tbsp. brown sugar
1 Tbsp lemon juice
1/2 tsp. salt
1/4 tsp. cinnamon
1 Tbsp. cornstarch
2 Tbsp water or apple juice
1/4 c pecans, toasted and coarsely chopped
Barilla Plus pasta (I use Rotini)
1. Get the water boiling for the pasta.

2. Heat oil in large skillet over med. heat. Add the pork and cook until
golden brown.
3. Add the chopped apple, apple juice (1 cup), raisins, brown sugar, lemon
juice, salt and cinnamon and stir to combine. Bring to boil, reduce the
heat, and simmer, covered, until the apples are tender, 10 to 15 minutes.
4. Meanwhile, combine the cornstarch and water in a small bowl and stir
until well blended. Add to the skillet and simmer, stirring constantly,
until the mixture thickens, about 2 minutes.
5. Stir in the pecans and serve.
Prep time 15 minutes (yeah, right - give it 20 to 25 unless you are quick at
cutting the meat and chopping and measuring)
Cook time 20 minutes
Serve over the pasta.
Calories per serving (makes 4 servings) 330

Fat 14
fiber 2
Protein 23 plus the pasta
381
Caramelized Onion and Shiitake Soup with Gruyère–Blue Cheese Toasts
Soup (ST)
Adapted from Cooking Light October 2008
Healthy Units: 4
Servings: 6
Posted by Aimster04 (Amy)
9/24/08
CL’s Notes: Earthy shiitake mushrooms and pungent cheese toasts give this soup more
heartiness than classic French onion soup. For a light main course option, pair with a
salad that's lightly dressed so it doesn't overpower the soup.
Soup:
8 cups vertically sliced yellow onion (about 2 pounds)
5 cups sliced shiitake mushroom caps (about 10 ounces whole mushrooms)
2 thyme sprigs
1 (14-ounce) can fat-free, less-sodium chicken broth
1 (14-ounce) can fat-free, less-sodium beef broth
1/2 teaspoon salt
Toasts:
12 (1/2-inch-thick) slices French bread baguette, toasted (about 6 ounces)
1/4 cup (1 ounce) grated Gruyère cheese
1/4 cup (1 ounce) crumbled Gorgonzola
1/2 teaspoon finely chopped fresh thyme
1. To prepare soup, heat oil in a large Dutch oven over medium-high heat. Add onion to
pan; sauté 15 minutes or until almost tender, stirring frequently. Reduce heat to medium-
low; cook until deep golden brown (about 40 minutes), stirring occasionally.
2. Increase heat to medium. Add mushrooms to pan; cook 10 minutes or until
mushrooms are tender, stirring frequently. Stir in garlic and thyme sprigs; cook 2
minutes, stirring frequently. Increase heat to medium-high. Add wine to pan; cook 2
minutes or until most of the liquid evaporates. Add broths to pan; bring to a simmer.
Reduce heat, and simmer 45 minutes. Stir in salt and pepper. Discard thyme sprigs.
3. To prepare toasts, preheat broiler.
4. Arrange bread in a single layer on a baking sheet. Top each bread slice with 1
teaspoon Gruyère and 1 teaspoon Gorgonzola. Broil 2 minutes or until cheese melts.
Sprinkle chopped thyme over cheese. Ladle about 1 cup soup into each of 6 bowls; top
each serving with 2 toasts.
Yield: 6 servings
CALORIES 208; FAT 5.4g ; FIBER 3.9g
382
Fig and Goat Cheese Bruschetta
Appetizers (A)
Adapted from CL Sept 2008
Healthy Units: 2.5
Servings 20 (2 bruschetta per serving)
Posted by jhoulihan
9/27/08
Prepare the fig jam up to three days in advance, and store in the refrigerator.
Bring to room temperature, and assemble bruschetta just before serving. For
smaller groups, use half the amount of bread. Leftover jam is great on toast at
breakfast.
Ingredients
1 1/4 cups chopped dried Mission figs (about 9 ounces)
1/3 cup sugar
1/3 cup coarsely chopped orange sections
1/3 cup fresh orange juice (about 1 orange)
1/2 teaspoon chopped fresh rosemary
40 (1/2-inch-thick) slices French bread baguette, toasted (about 8 ounces)
1 1/4 cups (10 ounces) crumbled goat cheese
5 teaspoons finely chopped walnuts
Preparation
1. Combine first 7 ingredients in a small saucepan; bring to a boil. Cover, reduce

heat, and simmer 10 minutes or until figs are tender. Uncover and cook 5
minutes or until mixture thickens. Remove from heat; cool to room temperature.
2. Preheat broiler.
3. Top each bread slice with 1 1/2 teaspoons fig mixture and 1 1/2 teaspoons
goat cheese. Arrange bruschetta on a baking sheet; sprinkle evenly with walnuts.
Broil 2 minutes or until nuts begin to brown. Serve warm.
Calories:138 (31% from fat)
Fat:4.7g (sat 2.3g,mono 1.1g,poly 1g)
Protein:4.2g
Carbohydrate:21g
Fiber:2.1g
Cholesterol:7mg
Iron:0.8mg
Sodium:121mg
Calcium:45mg
383
Baked Oatmeal Pudding
BR (Breakfast)
adapted from WomenHeart's All Heart Family Cookbook
Healthy Units: 5
Servings: 6
posted by: CJMartin717 (Cindy)
September 27, 2008
Cindy's Comments: The serving looked small; but, was very filling. I'd like to
make it a bit more point-friendly and calculated some substitutions to try next
time. Melanie (HomeSchoolMel) tried the recipe with my suggested changes and
also omitted the olive oil.
1 cup skim milk 1/4 teaspoon salt

2 large eggs (Or 1/2 cup Egg 1/4 cup chopped almonds
Beaters) 1/4 cup dried cherries -- or craisins
2 tablespoons extra-virgin olive oil or dried strawberries (see note
1/3 cup packed brown sugar below)
1 teaspoon ground cinnamon 1 medium apple -- or pear, cored
1 1/2 cups old-fashioned rolled oats and chopped
1 1/4 teaspoons baking powder 1/2 cup blueberries -- fresh or frozen
Preheat the oven to 325 F. Coat an 8-inch square pan with nonstick cooking
spray.
In a large bowl, whisk together the milk, eggs (or 1/2 cup Egg Beaters), olive oil,
brown sugar, and cinnamon. Stir in the oats, baking powder, salt, nuts, dried fruit,
and apple or pear. Stir just until moistened.
Pour into prepared pan. Bake for 25 minutes or until the liquid is absorbed and
the top is light golden brown. Spoon into bowls and top with blueberries. (I used
frozen blueberries and stirred them into the batter before baking.)
Per Serving (subbing 1/2 cup Egg Beaters and reducing almonds to 2
Tablespoons): 246 Calories; 8g Fat (27.2% calories from fat); 7g Protein; 39g
Per Serving (subbing 1/2 cup Egg Beaters, reducing almonds to 2 Tbsp, and
omitting olive oil): 206 Calories; 3g Fat (13.3% calories from fat); 7g Protein; 39g
Grain(Starch); 1/2 Lean Meat; 1/2 Fruit; 0 Non-Fat Milk; 1/2 Fat; 1 Other
Carbohydrates.= 3.6 HU
384
Cherry Tomato Crisp
Vegetable
Everyday Food by Martha Stewart
Healthy Units: 2.5
Servings: 4
Posted by: Cockermom13
September 27, 2008
• 1 1/2 pounds (about 5 cups) cherry tomatoes cut in half

• 2 slices white sandwich bread
• 1/4 cup grated Parmesan cheese
• 2 tablespoons fresh parsley leaves
• 1 tablespoon olive oil
• 1 chopped garlic clove
• Coarse salt and ground pepper 1.
Preheat oven to 400 degrees. In a food processor, combine bread, Parmesan
cheese, parsley leaves, olive oil, and garlic; season with coarse salt and ground
pepper. Pulse until bread is very coarsely chopped, 4 to 6 times.
In an 8-inch square baking dish, arrange cherry tomatoes in a single layer;

sprinkle with crumb mixture. Bake until crust is browned and tomatoes are
tender, 20 to 25 minutes.
Barbara's notes: I used fresh basil in place of parsley and loved it. I think you can
easily substitute WW bread or low calorie bread and make it less calorie laden.
This was so good we ate it all in one sitting!
198mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable;
1 Fat.
385
Pumpkin Cheddar Grits (Slow Cooked)
RP (Rice, Pasta, Grains)
adapted from Not Your Mother's Slow-Cooker Cookbook
Healthy Units: 3 – 3.5
Servings: 6
September 29, 2008
Cindy's Comments: We thought this was very tasty and made a great side for
grilled pork and steamed broccoli. The yield was nearly 4 cups. The recipe stated
4 servings which would have been very generous. We got 6 servings of
approximately 2/3 to 3/4 cup each.
2/3 cup grits, yellow -- stone-ground

1 1/2 cups water
1 cup evaporated milk (I plan to use skim evaporated milk next time)
1 teaspoon salt
1 cup canned pumpkin
1 dash black pepper
2 tablespoons light butter (original called for 1/4 cup butter)
1/2 cup reduced fat cheddar cheese, shredded (original called for full fat sharp
cheddar)
Combine the grits and some cold water in a bowl. Drain in a mesh strainer (I
skipped this step).
Combine the grits, 1 1/2-cups water, evaporated milk, and salt in a medium (3 to
4 1/2-quart) slow cooker. Stir for 15 seconds. Add pumpkin and several grinds of
fresh black pepper. Stir just until combined. Cover and cook on LOW for 7-9
hours or on HIGH for 3 to 3 1/2 hours.
Stir in the butter and cheese, cover and turn off the cooker. Let rest for 10
minutes to melt the butter and cheese. Serve immediately.
Per Serving (6 servings using whole evaporated milk): 168 Calories; 6g Fat
(32.3% calories from fat); 7g Protein; 22g Carbohydrate; 1g Dietary Fiber; 21mg
Cholesterol; 485mg Sodium.
Per Serving (based on 6 servings using evaporated skim milk): 144 Calories; 3g
Fat (18.7% calories from fat); 8g Protein; 22g Carbohydrate; 1g Dietary Fiber;
10mg Cholesterol; 489mg Sodium.
386
Caramelized Shallots and Brussels Sprouts with Pancetta
Vegetable (V)
Healthy Units: 2
Posted by Aimster04 (Amy)
9/30/08
Amy’s Notes: This is an excellent side dish. Easy to make and roasts quickly.
1 1/2 pounds Brussels sprouts, halved

Cooking spray
2/3 cup thinly sliced shallots
1/4 teaspoon salt
1 ounce finely chopped pancetta
4 teaspoons brown sugar
2 teaspoons vermouth
2. Arrange Brussels sprouts on a jelly-roll pan coated with cooking spray. Drizzle
with oil; toss to coat. Bake at 400° for 15 minutes. Add shallots, pepper, salt, and
pancetta to pan; toss well. Bake at 400° for 10 minutes. Add sugar and vermouth;
toss to coat. Bake an additional 10 minutes or until caramelized.
387
Mexican Chicken Stew
Category: Poultry
Source: WW Magazine Sept-Oct 08
Healthy Units: 6.4
Servings: 4 (about 1 ½ cup)
October 2, 2008
2 c reduced sodium chicken broth

1 ½ tsp ground cumin
¾ c instant brown rice
3 /4 lb. chicken tenderloins, cut into 1 inch chunks
1 (15 ½ oz) can black beans rinsed and drained
1 (11 oz) can Mexican style corn, rinsed and drained
1 ¼ c mild salsa
3 scallions, sliced
½ c loosely packed fresh cilantro leaves, coarsely chopped
WW Note: This recipe is a great opportunity to use a can of beans that you may
have in your pantry, such as red kidney, pink or pinto
Jo’s note: I made a few tweaks but nothing substantial enough to change NI. I
used a package of chicken breasts and cut them up into the suggested size. I
don’t prefer instant brown rice and next time will use already cooked regular
brown rice and add at the end. I added a can of diced tomatoes (‘cause you
know how much I love tomatoes) and a seasoning packet from the Target brand
salsa mix (comes in a small box, dry – so good). I added another can of chicken
broth at the end to make it a bit more soupy. This really comes together quickly
and the leftovers are excellent.
1. Combine the broth and cumin in a dutch oven and bring to a boil. Stir in the
rice. Reduce the heat and simmer, covered, until the rice is partially cooked,
about 3 minutes.
2. Stir in the chicken, beans, corn, salsa and scallions; bring to a boil. Reduce the
heat and cook, covered stirring occasionally, until the rice and chicken are
cooked through, about 6-7 minutes. Sprinkle with cilantro.
NI: 358 cal, 4 g fat, 1 g sat fat, 0 g trans fat, 51 mg chol, 817 mg sod, 51 g carb,
13 g fiber, 31 g prot, PV 7
388
Cider Roasted Winter Squash
Side dish
Adapted from: Cottage Living Magazine- Oct 2008
Healthy Units: 5
Core:No
Servings:8
Posted by: Zephyr1
Date: 10/5/2008
Notes: I changed up the recipe a bit as we all tend to do and combined it with
another recipe but the basics are the same best roasted squash ever. I think the
butter and oil can be easily reduced to 2 TB each and plan on doing that this
week.
Ingredients:
1/4 cup cider or apple juice- I used cider fresh
2 TB cider vinegar
3 TB EVOO
3 TB butter melted- could be reduced to 2
4 small acorn squash about 3 pounds cut into 2 inch wedges peel and all
1 small butternut squash cut into 2 inch wedges
2 TB Herbes De Provence
1 TB grey sea salt and mixed peppercorns
Instructions
Preheat oven to 400 whisk first 4 ingredients and toss and coat. Put on a single
layer on a baking sheet. Roast turning once for 55 minutes. I roasted for 25
turned then roasted about another 30. they came out nicely caramelized.
590mg Sodium. Exchanges: 2 1/2 Grain(Starch); 0 Fruit; 2 Fat; 0 Other
Carbohydrates.
389
Italian Eggs over Spinach and Polenta
Category of recipe: Meatless, Quick & Easy
Adapted from: Cooking Light, JANUARY 2005
Healthy Units: 5.4
Servings:4
Posted by Dibranchia (JJ)
Date: 10/6/2008
This breakfast is good any time of day. Look for the polenta in the refrigerated
produce section.
1 (16-ounce) tube of polenta, cut into 12 slices

Cooking spray
2 cups fat-free tomato-basil pasta sauce
1 (6-ounce) package fresh baby spinach
4 large eggs
1/2 cup (2 ounces) shredded Asiago cheese
Preheat broiler.
Arrange polenta slices on a baking sheet coated with cooking spray. Coat tops of
polenta with cooking spray. Broil 3 minutes or until thoroughly heated.
While polenta heats, bring sauce to a simmer in a large nonstick skillet over
medium-high heat. Stir in spinach; cover and cook for 1 minute or until spinach
wilts. Stir to combine. Make 4 indentations in top of spinach mixture using the
back of a wooden spoon. Break 1 egg into each indentation. Cover, reduce heat,
and simmer 5 minutes or until eggs are desired degree of doneness. Sprinkle
with cheese. Place 3 polenta slices on each of 4 plates; top each serving with
one-fourth of spinach mixture and 1 egg.
CALORIES 264 (30% from fat); FAT 8.8g (sat 4g,mono 2.9g,poly 0.9g); IRON
390
Roasted Cauliflower, Leek and Garlic Soup
Source: Clean Eating Magazine, Fall 2008
Servings: 10 8-cup servings
Category: Soups and Stews
Healthy Units: 1.1
Posted By: HomeschoolMel (Melanie)
October 12, 2008
My Notes: The smell of the roasting vegetables was wonderful. I didn't do the
fresh basil puree, but did add dried basil to the soup.
CE Notes: Prepare soup ahead of time and refrigerate for up to 5 days or freeze
for up to 1 month. Prepare basil puree day before.
Ingredients:
3 leeks, white part only, washed and thickly sliced
1/2 head garlic, cut so the cloves are exposed
1 large head cauliflower, cut into florets
1 to 2 tbsp. olive oil
1/4 tsp. each sea salt, ground black pepper and ground nutmeg
3 cups low-sodium chicken broth
3 bay leaves
1 cup skim or 1% milk
3 cups fresh basil, shredded
3 tbsp. hot water
1. Preheat the oven to 425. Place a large baking sheet in the oven while it's
preheating. Toss leeks, garlic, and cauliflower with 1 tbsp. oil, sea salt, black
pepper and nutmeg. Add remaining oil only if mixture looks dry. Carefully spread
out onto hot baking sheet. Roast in center of oven, stirring occasionally, until
cauliflower is browned and almost tender, 25 to 30 minutes.
2. Remove garlic from baking sheet and set aside. Scrape leeks and cauliflower
into a large saucepan. Add chicken broth and bay leaves. When cool enough,
squeeze garlic from skins into saucepan and discard skins. Bring to a boil, then
reduce heat. Cover and simmer until leeks are very tender, 10 to 15 minutes.
Working in batches, puree in a food processor and pour into a saucepan. Stir in
milk. Reheat before serving.
3. Place basil in blender. Add hot water and puree until smooth. Ladle soup into
warm bowls. Add a spoonful of basil into each. Using a toothpick, swirl
decoratively into soup.
Nutrients per 3/4 cup serving:76 Calories; 2g Fat; 0g Sat. Fat; 11.5g Carbs.; 3g
Fiber; 4g Sugar; 5g Protein; 114mg Sodium; 0.5mg Chol.
391
Argentinean-Style Pot Roast
Meats (M)
Servings: 8 (3 ounces steak and 2 tablespoons sauce)
HU: 4
Posted by sherryw728
10/23/08
This is a simplified version of matambre, a stuffed, rolled pot roast from

Argentina.
1 (2-pound) flank steak, trimmed

1/4 teaspoon Spanish smoked paprika
Cooking spray
1 1/2 cups chopped onion (about 1 medium)
1 cup chopped red bell pepper (about 1 small)
2 cups loosely packed baby spinach leaves
1 cup Argentinean malbec or other dry red wine
1 (14-ounce) can fat-free, less-sodium beef broth
1 teaspoon chopped fresh oregano
Preheat oven to 350º.

Cut horizontally through center of steak, cutting to, but not through, other side
using a sharp knife; open flat as you would a book. Combine salt, pepper, and
paprika, stirring well; rub surface of both sides of steak with salt mixture.
Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray.
Add onion and bell pepper; sauté 5 minutes or until tender. Add garlic; sauté 1
minute. Add spinach; sauté 30 seconds or until wilted.
Spread onion mixture over steak, leaving a 1/2-inch margin around outside
edges; fold top over onion mixture, and secure with wooden picks.
Wipe pan with paper towels; place over medium-high heat. Recoat pan with
cooking spray. Add steak to pan; cook 5 minutes. Add wine and broth to pan;
bring to a simmer. Cover and bake at 350° for 45 minutes or until steak is tender.
Remove steak from pan. Cover and keep warm.
Place pan over medium-high heat; bring to a boil. Cook until reduced to 1 cup
(about 10 minutes). Thinly slice steak; serve with sauce. Sprinkle with oregano.
392
Chicken and Corn Stew with Barley
ST (soup/stew)
adapted from The Healthy Carb Diabetes Cookbook
Servings: 6 (Approx. 1-1/4 cups each)
Healthy Units: 7.4
October 24, 2008
Any type of beans would work great in this stew. Try cannellini beans, garbanzo
beans, or black-eyed peas.
Cindy's Comments: I subbed black-eyed peas, used leeks instead of onions, and
added a dash of celery seed.

1 pound chicken breast, no skin, no bone, R-T-C -- diced
1 cup diced carrots
1 cup sliced celery
1 cup diced onion
1 teaspoon garlic powder
1 teaspoon dried thyme
1 pound frozen corn kernels
15 ounces canned navy beans -- rinsed and drained
5 1/3 cups nonfat chicken broth -- = 3 cans
3/4 cup barley, pearled
2 bay leaves
1/2 teaspoon salt
Add olive oil to a large soup pot over medium-high heat. Add chicken and saute
3-4 minutes.
Add carrots, celery, and oniuon. Saute 5 minujtes or until onions turn clear and
chicken is cooked.
Add remaining ingredients. Bring to a boil. Reduce to a simmer for 20 minutes.
Yield: 8 cups
Exchanges: 3 1/2 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 1/2 Fat.
393
Chicken with Tarragon Cream Sauce
Poultry (P)
Adapted from Eating Well September/ October 2007
Servings: 6
Healthy Units: 5.2
Date: 10/24/08
A touch of lemon-tarragon cream elevates simply sauteed chicken breasts. Serve

accompanied by whole-wheat egg noodles, rice pilaf or parslied boiled new potatoes.
Ingredients
Juice of 1 lemon
⅓ cup heavy cream
½ teaspoon kosher salt, divided
1 teaspoon plus ½ cup all-purpose flour, divided
1 teaspoon plus 1 tablespoon butter, divided
3 large boneless, skinless chicken breasts (about 1 ½ pounds), trimmed
¼ teaspoon ground white pepper
1 teaspoon peanut or canola oil
1 cup reduced-sodium chicken broth, divided, plus more as needed
½ cup frozen peas, thawed
3 tablespoons finely minced fresh tarragon or dill, plus sprigs for garnish
Instructions
1. Combine lemon juice and cream in a small bowl. Season with 1/4 teaspoon salt. Mash
1 teaspoon flour and 1 teaspoon butter in another small bowl until a paste forms. Set
both bowls aside.
2. Dry chicken thoroughly with paper towels. Season with the remaining 1/4 teaspoon
salt and white pepper. Dredge lightly in the remaining 1/2 cup flour, shaking off any
excess. (Discard leftover flour.)
3. Heat the remaining 1 tablespoon butter and oil in a 12-inch cast-iron skillet over
medium-high heat. Add the chicken—do not crowd the pan. Cook, turning once, until
nicely browned on both sides, about 10 minutes total. Add 1/2 cup broth, reduce the heat
and cover. Simmer until the chicken is cooked through, 4 to 6 minutes. (Check to make
sure the pan juices don’t run dry. If necessary, add more broth, a tablespoonful at a time,
to prevent scorching.) Transfer the chicken to a clean cutting board and tent with foil.
4. Add the remaining 1/2 cup broth to the pan and bring to a boil over high heat. Cook
until reduced to about 1/4 cup, 2 to 4 minutes. Reduce heat to medium, add the reserved
lemon cream and bring to a simmer. Gradually whisk in the reserved butter-flour paste, a
few bits at a time, until the sauce coats the spoon, 1 to 2 minutes. Stir in peas.
5. Reduce the heat to low and return the chicken to the pan along with tarragon (or dill).
Turn to coat with the sauce and cook until heated through, 1 to 2 minutes. Slice the
chicken and serve with the sauce, garnished with sprigs of tarragon (or dill), if desired.
394
Onion Cranberry Relish
Category: SC (Sauces, Spreads & Condiments)
Healthy Units: 3.1
October 27, 2008
Crissy's Note: I only had 2 cinnamon sticks the first time I made this so I went
with less. It had plenty of flavor so it's now a permanent change for me.
1 large Vidalia or other sweet variety onion, chopped

1 t unsalted butter or margarine
1/4 cup raisins
1/4 cup red wine
3/4 cup brown sugar
4 cinnamon sticks
12 ounces fresh cranberries, divided
1 cup water
In a skillet cook onion in butter or margarine for 5 minutes or until tender, stirring
occasionally. Add raisins, wine, and a pinch of salt. Cook and stir 1 minute more.
Remove from heat and set aside.
In a medium saucepan combine brown sugar, cinnamon, and 1 cup water; heat
to boiling. Reduce heat and simmer, uncovered, for 10 minutes. Add 2 cups of
the cranberries and cook, uncovered, for 5 minutes, stirring occasionally. Add
remaining cranberries; cook 3 to 5 minutes more or until berries pop, stirring
occasionally.
Remove cinnamon sticks. Stir in onion mixture. Transfer to a medium bowl.

Cover and chill at least 2 hours or up to 3 days
Per Serving: 163 Calories; 1 g Total Fat; 99 g Carbohydrates; 1.4 g Fiber
395
Apple Pecan Muffins
Breads/Muffins (BR)
Adapted from: Ellie Krieger’s The Food You Crave
Serves: 12
Healthy Units: 4.6
Posted by: Kate
October 27, 2008
These muffins are moist and delicious and made my house smelled great as they
were baking. I added an additional ½ tsp of cinnamon to the batter.
3/4 cup plus 2 tablespoons packed brown sugar

1/4 cup chopped pecans
1 cup whole-wheat pastry flour
1/2 teaspoon salt
1/4 cup canola oil
2 large eggs
1 cup natural applesauce
3/4 cup lowfat buttermilk
1 Golden Delicious apple, peeled, cored and cut into 1/4-inch pieces
Preheat oven to 400 degrees F. Coat a 12-capacity muffin pan with cooking spray.
In a small bowl, mix together 2 tablespoons of the brown sugar, the pecans and
cinnamon.
In a medium bowl, whisk together the all-purpose and whole-wheat flour, baking soda
and salt.
In a large bowl, whisk the remaining 3/4 cup sugar and oil until combined. Add the eggs,
1 at a time, whisking well after each addition. Whisk in the applesauce and vanilla.
Whisk in the flour mixture in 2 batches, alternating with the buttermilk. Whisk just until
combined. Gently stir in the apple chunks.
Pour the batter into the prepared muffin pan and sprinkle with the pecan mixture. Tap
the pan on the counter a few times to remove any air bubbles. Bake for 20 minutes or
until a wooden pick inserted in center of 1 of the muffins comes out clean.
Let cool on a wire rack for 15 minutes. Run a knife around the muffins to loosen them
and unmold. Cool completely on the rack.
Nutritional Analysis per Serving

Calories: 219; Total Fat: 8 grams; Saturated Fat: 1 gram; Protein: 4 grams
Carbohydrates: 35 grams; Fiber: 2 grams
396
Mini Artichoke Frittatas
Eggs (E)
Adapted from: Weight Watchers All Time Favorites
Serves: 6
Healthy Units: 2.3
Posted by: Kate
October 28, 2008
Tucked into a pita pocket, these make a great grab and go breakfast.
6 slices turkey bacon (I used Oscar Mayer pre-cooked)

1 cup 1% milk (I used skim)
3 large eggs
3 egg whites
¼ grated parmesan cheese
¼ tsp salt
14 tsp pepper
1 (8 ½ oz can quartered artichoke hearts, drained and coarsely chopped ( I used
a 12 oz can)
Preheat oven to 350 degrees, spray 12 muffin cups with nonstick spray.
Spray a skillet with nonstick spray and set over med-high heat. Add the bacon
and cook, stirring until crisp, about 4 minutes.
Whisk together the milk, eggs, egg whites, Parmesan, salt and pepper until
blended. Stir in the artichoke hearts and bacon. Spoon the mixture in the muffin
cups, bake until a knife inserted in center comes out clean about 20 minutes. To
remove the frittatas, run a narrow metal spatula around the edge of each muffin
cup, invert the pan and flip them out.
Per serving: (2 mini-frittatas) 108 Cal; 2 gr fat; 0 gr fiber
397
Greek Shepherd's Pie (Shepherdopoulos Pie)
Meats (M)
Source: CLBB, original from Looneyspoons by Janet and Greta Podleski
Serves: 6
Healthy Units: 7.5
Posted by: Kate
October 28, 2008
We loved this different take on Shepherd's Pie. I cooked a couple cloves of garlic
to the potatoes, used a whole package of spinach, Penzey's Greek Seasoning
instead of oregano and shredded parmesan cheese instead of swiss.
4 medium potatoes, peeled and quartered

1/2 cup skim milk or buttermilk
1/2 tsp salt
1 lb. extra lean ground beef
1/4 cup seasoned bread crumbs
1/4 cup minced onions
1 egg white (I omitted)
1 TBSP ketchup
1 large tomato, sliced thinly
1/2 tsp dried oregano
1/4 cup shredded reduced-fat Swiss cheese (1 oz) (I used parmesan)
1/2 cup crumbled feta cheese (1 oz) (I used reduced fat_
1/2 10-oz package frozen chopped spinach, thawed and squeezed dry
Cook potatoes in a large pot of boiling water until tender, about 20 minutes. Drain
well. Add milk and salt. Mash until smooth; set aside.
In a large bowl, combine beef, bread crumbs, onions, egg white, ketchup, garlic,
and black pepper. Mix well (using hands works best). Pat beef mixture over
bottom and up sides of a 9" pie plate.
Layer tomato slices over beef. Sprinkle oregano over tomatoes. Spread Swiss
cheese and feta cheese over tomatoes. Top cheese with chopped spinach.
Spoon mashed potatoes over spinach. Spread evenly, leaving a 1" border
around edges. (Meat and potatoes should not touch.) Smooth top.
Bake at 350 for 45 minutes. Let cool 5 minutes. Slice into wedges and serve.
Serves 4-6.
Per serving (based on 6 servings): 339 cals, 9.6 g fat, 21.9 g protein
398
Red Wine-braised Chicken with Couscous
Poultry (P)
Servings: 4 (3 oz chicken, 1/2 c. sauce, 1/2 c. couscous)
Healthy Units: 9.8
Date: October 29, 2008
CL Notes: Braising (slow cooking in liquid over low heat) causes tomatoes to
break down and absorb other flavors in the dish. Capers, olives, tomatoes, and
wine create a rich, salty-sweet sauce.
Waney Notes: i doubled the garlic (per the reviews) and used 6 bone-in thighs
and red zinfandel
5 garlic cloves, peeled

2 chicken breast halves, skinned
2 chicken drumsticks, skinned
2 chicken thighs, skinned
1/4 tsp. freshly ground black pepper
2 tsp. olive oil
2 c. Merlot or other fruity red wine
1 1/2 c. fat-free, less-sodium chicken broth
2 c. chopped seeded peeled tomato
1 T. tomato paste
1/2 c. kalamata olives, pitted
3 T. capers, rinsed
2 c. hot cooked couscous
Flat-leaf parsley sprigs (optional)
Place garlic in a small saucepan; cover with water. Bring to a boil. Reduce heat;
simmer 2 minutes. Drain; set garlic aside.
Sprinkle chicken with pepper. Heat oil in a large Dutch oven over medium-high
heat. Add chicken; cook 10 minutes or until browned, turning once. Remove
chicken from pan. Increase heat to high; add wine to pan. Cook until reduced to 1
cup (about 5 minutes). Remove from heat. Stir in garlic, drumsticks, thighs, broth,
tomato, and tomato paste. Bring to a boil. Reduce heat; simmer 5 minutes. Add
breast halves; cover and cook 20 minutes, turning chicken after 10 minutes.
Remove chicken from pan; keep warm.
Increase heat to medium-high; add olives and capers to pan. Cook, uncovered,
10 minutes, stirring occasionally. Return chicken to pan, turning to coat. Cover
and let stand 5 minutes. Serve with couscous. Garnish with parsley, if desired.
Calories: 466; Fat:13.8g; Fiber:3g
399
Three P's Biscotti
Cookies/Bars (CB)
Adapted from The NEW Good Cake Book
Servings: 40
Healthy Units: 2
November 3, 2008
Cindy's Note: These dark chocolate biscotti with Pepper, Pecans, and Pine Nuts are
very tasty. I reduced the amount of pecans and pine nuts and subbed some whole wheat
pastry flour for a portion of the total flour. I used Hershey's Special Dark Cocoa Powder.
3 large eggs
1 1/4 cups sugar
1/4 cup canola oil
1 1/2 cups all-purpose flour
1/2 cup cocoa powder
1/8 teaspoon salt
1 teaspoon black pepper
1/2 cup pecans
3 tablespoons pine nuts
Preheat the oven to 350 F. Line a large baking sheet with parchment paper.
In a large bowl, beat the eggs. Gradually beat in the sugar until the mixture is thick and
pale yellow. Beat in the vegetable oil.
In another bowl, stir together the flours, cocoa, baking powder, baking soda, salt and
pepper. Add the egg mixture, stirring until the dry ingredients are incorporated. Stir in the
pecans and pine nuts.
On a lightly floured surface, form the dough into two logs, each about 8' by 3'. The dough
is very sticky. (Note, my logs were longer and thinner.) Transfer to the baking sheet and
bake for 30 minutes or until lightly browned and not sticky to the touch.
Remove the baking sheet from the oven and reduce the oven temperature to 300 F. Let
logs cool and then cut on the diagonal into slices. Stand the slices on a baking sheet and
return to the oven for 15-20 more minutes.
Carbohydrate; 1g Dietary Fiber; 14mg Cholesterol; 33mg Sodium. Exchanges: 1/2 Grain
(Starch); 0 Lean Meat; 1/2 Fat; 1/2 Other Carbohydrates.
400
Black Pepper Biscotti (with Figs)
Cookies/Bars (CB)
Adapted from Eating Well
Makes about 4 dozen biscotti (see note)
Healthy Units: 1
November 3, 2008
Cindy's Note: I thought I cut these fairly thin; but, I did not get 4 dozen - more like
3 dozen. NI reflects original quantity. I loved the combination of fig with black
pepper.
Ingredients

2 teaspoons coarsely ground pepper
½ teaspoon baking soda
½ teaspoon salt
1 ½ tablespoons butter, softened (I used light butter)
¼ cup sugar
2 large eggs
2 large egg whites
1 cup finely chopped dried figs
Instructions
1. Preheat oven to 350°F. Combine flour, pepper, baking powder, baking soda
and salt. Whisk together butter and sugar. Beat in eggs and egg whites, one at a
time, mixing well to distribute the butter. Add the dry ingredients and mix until
almost smooth. Stir in figs.
2. Working on a floured surface, shape the dough into 2 logs, each about 14
inches long and 1 1/2 inches thick. Place the logs on a prepared baking sheet
and press the tops to flatten to 1/2 inch high. Bake until firm to the touch, 18 to 23
minutes. Transfer the logs to a rack to cool. Reduce the oven temperature to
300°.
3. Cut the logs diagonally into 1/2-inch-thick slices. Stand the slices upright on
the baking sheet and bake for 30 minutes. Let cool.
Per biscotti: 41 calories; 1 g fat (0 g sat, 0 g mono); 10 mg cholesterol; 8 g

1/2 Carbohydrate Serving
Exchanges: 1/2 other carbohydrate
401
Pierogies with Bacon, Sautéed Onion, and Sour Cream
Rice/Pasta/Grains (RP)
Adapted from: Cooking Light November 2007
Servings: 4
Healthy Units: 7
Posted by: Kate
November 5, 2008
A quick and easy and very delicious meal.
Cook these Polish dumplings in the microwave per package directions.
12 frozen potato and onion pierogies (such as Mrs. T's)

8 slices center-cut bacon
2 cups vertically sliced onion
1 teaspoon sugar
1 cup frozen green peas
1/8 teaspoon salt
1/4 cup reduced-fat sour cream
Cook the pierogies according to package directions.
Cook bacon in a large nonstick skillet until crisp. Remove bacon; crumble.
Increase heat to medium-high. Add onion, sugar, and thyme to drippings in pan;
sauté 5 minutes. Stir in peas; sauté 1 minute. Add pierogies, salt, and pepper;
cook 30 seconds. Sprinkle with crumbled bacon. Serve with sour cream.
Yield: 4 servings (serving size: 3 pierogies, about 1/2 cup onion mixture, and 1
tablespoon sour cream)
402
Chicken Breasts with Savory Apple Stuffing
Poultry (P)
Adapted from: CLBB posted by Jessnc, originally from The Good Carb Cookbook
Servings: 4
Healthy Units: 5
Posted by: Kate
November 5, 2008
Both DS and I really liked this, the chicken was moist and delicious and the
stuffing had great flavor.
4 Skinless Bone-in Chicken Breast halves

1/4 tsp salt
1/4 tsp pepper
Stuffing:
4 slices firm whole wheat bread
1/4 c finely chopped onion
1/4 c finely chopped celery
1 c chopped, peeled granny smith apple (1 med)
1/2 tsp fines herbs or 1/4 tsp each thyme and sage
1/4 c + 2T chicken broth
Sprinkle both sides of chicken with salt and pepper. Tear bread into pieces and
put in a blender and process into coarse crumbs.
Coat a large nonstick skillet with cooking spray. Add the onion, celery, apple,
herbs and 2T chicken broth and place skillet over medium heat. Cover the skillet
and cook, stirring occasionally, for about 2 min. or until vegetables and apples
start to soften. Remove from heat and toss in bread crumbs.
Tossing gently, slowly add enough of the remaining broth to make a moist but not
wet stuffing that holds together. Set aside.
Coat a 9"x13" pan with cooking spray and lay the chicken in the pan with the
bone side up. Mound a quarter of the stuffing into the depression of the
breastbone of each piece of chicken. Spray the tops of the chicken lightly with
cooking spray.
Cover the pan with foil and bake at 350 degrees for 40 min. Remove the foil and
bake for 20 additional minutes or until chicken is cooked through.
4 servings
248 cal, 3.1g fat, 82 mg chol, 2.9g fiber
403
Chicken Tamale Casserole
Poultry (P)
Source: Cooking Light, November 2008
Servings: 8
Healthy Units: 8
November 9, 2008
Comments: A snap to put together if you already have cooked chicken on hand. I
used 1 whole egg in place of the substitute. Easy to alter to suit your heat
preference. The first step took almost an extra 10 minutes to cook. Next time I
may cover the casserole towards the end of baking as my chicken got a touch
overcooked in places.
1 cup (4 ounces) preshredded 4-cheese Mexican blend cheese, divided

1/3 cup fat-free milk
1 (14 3/4-ounce) can cream-style corn
1 (8.5-ounce) box corn muffin mix (such as Martha White)
1 (4-ounce) can chopped green chiles, drained
Cooking spray
1 (10-ounce) can red enchilada sauce (such as Old El Paso)
2 cups shredded cooked chicken breast
1/2 cup fat-free sour cream
2. Combine 1/4 cup cheese and next 7 ingredients (through chiles) in a large
bowl, stirring just until moist. Pour mixture into a 13 x 9–inch baking dish coated
with cooking spray.
3. Bake at 400° for 15 minutes or until set. Pierce entire surface liberally with a
fork; pour enchilada sauce over top. Top with chicken; sprinkle with remaining
3/4 cup cheese. Bake at 400° for 15 minutes or until cheese melts. Remove from
oven; let stand 5 minutes. Cut into 8 pieces; top each serving with 1 tablespoon
sour cream.
404
Black-Bottom Peanut Butter Pie
Desserts (D)
Source: Claudia Shepardson’s original recipe
Servings: 8
Healthy Units: 17
Posted by Andygrammy (Claudia)
November 9, 2008 (the day our beloved Claudia passed away)
You'll get rave reviews when you serve this dreamy, delicious pie - it's perfect for any occasion!
INGREDIENTS:
Crust:
1 Pillsbury® refrigerated pie crust (from 15-oz box), softened as directed on box
Fudge Layer and Drizzle:

1 1/4 cups dark or semisweet chocolate chips
1/2 cup whipping cream
Filling:
1 1/4 cups milk
1 container (6 oz) Yoplait® Original 99% Fat Free French vanilla yogurt
1 box (4-serving size) white chocolate instant pudding and pie filling mix
1 bag (10 oz) peanut butter chips (1 2/3 cups)
Topping
4 Nature Valley® peanut butter crunchy granola bars (2 pouches from 8.9-oz box), crushed (3/4 cup)*
DIRECTIONS:
1. Heat oven to 450°F. Make pie crust as directed on box for One-Crust Baked Shell using 9-inch glass pie
plate. Cool on wire rack 20 minutes.
2. Meanwhile, in 1-quart heavy saucepan, mix all fudge layer ingredients. Cook over low heat, stirring
constantly, until chips are melted. Remove from heat; stir until smooth. Reserve 1/4 cup fudge mixture in
small microwavable bowl for drizzle; set remaining mixture aside to cool.
3. In large bowl, beat milk, yogurt and pudding mix with electric mixer on high speed about 3 minutes or until
smooth and thickened. Set aside.
4. In another small microwavable bowl, microwave 3 tablespoons butter and the peanut butter chips on High
45 seconds. Stir; if necessary, continue to microwave in 10-second increments, stirring after each, until
chips are melted and mixture is smooth. On low speed, gradually beat peanut butter mixture into pudding
mixture until combined; beat on high speed until filling is smooth and fluffy, scraping side of bowl
occasionally.
5. Spread cooled fudge layer mixture evenly in bottom of cooled baked shell. Carefully spoon and spread
filling over fudge layer. Sprinkle crushed granola bars evenly over top. Refrigerate until set, 3 to 4 hours.
6. To serve, microwave reserved fudge mixture on High 15 to 20 seconds or until drizzling consistency.
Drizzle over top of pie. Cut into wedges to serve. Store in refrigerator. :
1 Serving: Calories 690 (Calories from Fat 360); Total Fat 40g (Saturated Fat 18g, Trans Fat 1/2g);
Cholesterol 45mg; Sodium 520mg; Total Carbohydrate 72g (Dietary Fiber 3g, Sugars 48g); Protein 10g
Percent Daily Value*: Vitamin A 10%; Vitamin C 0%; Calcium 10%; Iron 8% Exchanges: 2 Starch; 3 Other
Carbohydrate; 0 Vegetable; 1/2 High-Fat Meat; 7 Fat Carbohydrate Choices: 5
405
Black-Bottom Peanut Butter Pie - Lightened
Desserts (D)
Source: Claudia Shepardson’s original recipe, lightened by Emily Wyatt
Serving s: 10
Healthy Units: 8
November 9, 2008
INGREDIENTS:
Crust:
Wyatt Family Pie Crust (p. 4244) OR 1 Pillsbury refrigerated pie crust, softened as directed on box
Fudge Layer and Drizzle:

1/2 cup Hershey’s Special Dark® chips or Hershey’s semi-sweet chocolate chips
1/2 cup fat free half-and-half
¼ cup cocoa
Filling:
1 ¼ cups skim milk
6 ounces Yoplait sugar free fat free vanilla yogurt
1 box fat free sugar free instant pudding mix, white chocolate
1 cup peanut butter chips (10 oz)
Topping:
2 Nature Valley peanut butter crunchy granola bars (2 pouches from 8.9 oz. box) – crushed (3/8 cup)
DIRECTIONS:
1. Heat oven to 450°F. Make pie crust as directed on box for One-Crust
Baked Shell using 9-inch glass pie plate OR prepare Wyatt Family Pie Crust.
Cool on wire rack 20 minutes.
2. Meanwhile, in 1-quart heavy saucepan, mix all fudge layer

ingredients. Cook over low heat, stirring constantly, until chips are
melted. Remove from heat; stir until smooth. Reserve 1/4 cup fudge mixture
in small microwavable bowl for drizzle; set remaining mixture aside to
cool.
3. In large bowl, beat milk, yogurt and pudding mix with electric mixer
on high speed about 3 minutes or until smooth and thickened. Set aside.
4. In another small microwavable bowl, microwave 3 tablespoons butter

and the peanut butter chips on high 45 seconds. Stir; if necessary,
continue to microwave in 10-second increments, stirring after each, until
chips are melted and mixture is smooth. On low speed, gradually beat
peanut butter mixture into pudding mixture until combined; beat on high
speed until filling is smooth and fluffy, scraping side of bowl
occasionally.
5. Spread cooled fudge layer mixture evenly in bottom of cooled baked

shell. Carefully spoon and spread filling over fudge layer. Sprinkle
crushed granola bars evenly over top. Refrigerate until set, 3 to 4 hours.
6. To serve, microwave reserved fudge mixture on high 15 to 20 seconds

or until drizzling consistency. Drizzle over top of pie. Cut into wedges
to serve. Store in refrigerator.
Per Serving (excluding unknown items): 336 Calories; 19g Fat (52.0%
Cholesterol; 255mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat;
1/2 Non-Fat Milk; 3 1/2 Fat; 1 Other Carbohydrates.
406
Wyatt Family Pie Crust
Desserts (D)
Source: Emily Wyatt
Servings: 8
Healthy Units: 3.5
November 9, 2008
1 cup flour, all-purpose

1/3 cup vegetable shortening
½ teaspoon salt
3 tablespoons water
Cut the shortening into the flour. Continue until you have a coarse crumb.
Add 2-3 tablespoons water to the meal. Add just enough water to bring the
dough to a ball.
Roll out on a floured pastry cloth.
Bake for 12-15 minutes in a 425° oven
Per Serving (excluding unknown items): 134 Calories; 9g Fat (59.1%

calories from fat); 2g Protein; 12g Carbohydrate; trace Dietary Fiber; 0mg
Cholesterol; 134mg Sodium. Exchanges: 1 Grain(Starch); 1 1/2 Fat.
407
Walnut Cake with Praline Frosting
Desserts/Cakes/Pies (D)
Serves: 16
Healthy Units: 7
Posted by Bonnie (soon2bthin)
November 12, 2008
This easy sheet cake is rich enough for adults to enjoy after dinner with coffee, yet just sweet enough to be
a treat for children, too.
Cake:
9 ounces all-purpose flour (about 2 cups)
1/2 teaspoon salt
7 tablespoons butter, softened
1 cup granulated sugar
2 large eggs
1 large egg white
1 cup 1% low-fat buttermilk
6 tablespoons chopped walnuts, toasted
Cooking spray
Frosting:
6 tablespoons 1% low-fat milk, divided
1 tablespoon light corn syrup
Dash of salt
2 tablespoons chopped walnuts, toasted
2 To prepare cake, weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour,
baking soda, and 1/2 teaspoon salt, stirring well with a whisk.
3. Place 7 tablespoons butter, 1 cup granulated sugar, and 1/4 cup brown sugar in a mixing bowl; beat at
medium-high speed with a mixer until light and fluffy (about 3 minutes). Add eggs, 1 at a time, beating well
after each addition. Beat in egg white. Beat in 1 teaspoon vanilla. Add flour mixture alternately with
buttermilk, beginning and ending with flour mixture. Fold in 6 tablespoons walnuts. Scrape batter into a 13 x
9–inch pan coated with cooking spray.
4. Bake at 350° for 28 minutes or until a wooden pick inserted in center comes out clean. Cool in pan on a
wire rack.
5. To prepare frosting, place 1/2 cup brown sugar, 1/4 cup milk, 2 tablespoons butter, corn syrup, and dash
of salt in a saucepan over medium-high heat; bring to a boil, stirring occasionally. Cook 2 minutes. Scrape
brown sugar mixture into a bowl. Add remaining 2 tablespoons milk and powdered sugar; beat with a mixer
at high speed 2 minutes or until slightly cooled and thick. Beat in 1/2 teaspoon vanilla. Spread frosting in an
even layer over cooled cake; sprinkle with 2 tablespoons chopped walnuts. Let the cake stand until the
frosting sets; cut into squares.
Yield: 16 servings (serving size: 1 square)
CALORIES 306 (29% from fat); FAT 9.8g (sat 4.6g,mono 2.3g,poly 2.1g); IRON 1.2mg; CHOLESTEROL
44mg; CALCIUM 51mg; CARBOHYDRATE 52g; SODIUM 204mg; PROTEIN 4g; FIBER 0.7g
408
Spicy Crusted Swordfish with Citrus-Walnut Sauce
Fish/Seafood (FS)
Source: Cooking Light 1997
Servings: 4
Healthy Units: 9
Posted by soon2bthin (Bonnie)
November 12, 2008
2 tablespoons Italian-seasoned breadcrumbs

1/2 teaspoon pepper
1/4 teaspoon salt
3 teaspoons extra-virgin olive oil, divided
4 (6-ounce) swordfish steaks (about 1 inch thick)
1 cup water
2/3 cup uncooked couscous
1/2 teaspoon grated lemon rind
1/4 teaspoon salt
1 tablespoon chopped fresh mint
1/2 cup currants or raisins
1/2 cup fresh orange juice
2 tablespoons coarsely chopped toasted walnuts
1 tablespoon honey
Cherry tomatoes (optional)
Combine first 6 ingredients in a bowl. Stir in 1 teaspoon oil. Rub spice mixture over both
sides of swordfish. Cover and chill 30 minutes.
Bring water to a boil in a medium saucepan; gradually stir in couscous. Remove from
heat; cover and let stand 5 minutes. Fluff with a fork. Stir in lemon rind, lemon juice, 1/4
teaspoon salt, and mint. Set aside, and keep warm.
Combine 1 teaspoon oil, currants, orange rind, orange juice, walnuts, and honey in a
small saucepan. Bring to a simmer. Set aside; keep warm.
Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add swordfish and
sauté 5 minutes on each side or until fish flakes easily when tested with a fork. Serve
with couscous, and drizzle with sauce. Garnish with cherry tomatoes, if desired.
Yield: 4 servings (serving size: 5 ounces swordfish, 1/2 cup couscous, and 1/4 cup
sauce)
409
Three-Bean Chili with Vegetables
Soups/Stews (ST)
Source: Cooking Light, October 2006
Servings: 16
Healthy Units: 4
Posted by soon2bthin (Bonnie)
November 12, 2008
My comments: The chili tasted better the second day. Don't forget the cilantro--it
makes a world of difference!
1 1/2 tablespoons canola oil

2 cups chopped onion
2/3 cup chopped carrot
4 cups water
2 cups frozen whole-kernel corn
1 cup chopped red bell pepper (about 1 large)
1 cup chopped zucchini
2 teaspoons dried oregano
2 teaspoons ground cumin
3/4 teaspoon salt
2 (28-ounce) cans crushed tomatoes
2 (16-ounce) cans pinto beans, rinsed and drained
2 (16-ounce) cans kidney beans, rinsed and drained
2 (15-ounce) cans black beans, rinsed and drained
1 (6-ounce) can no-salt-added tomato paste
1 1/2 tablespoons rice vinegar
1 1/2 teaspoons to 1 tablespoon finely chopped chipotle chile, canned in adobo
sauce
1 cup chopped fresh cilantro
1 cup (4 ounces) shredded reduced-fat cheddar cheese
1 cup reduced-fat sour cream
Heat oil in a large stockpot over medium-high heat. Add onion, carrot, and garlic;
sauté 5 minutes. Stir in 4 cups water and next 12 ingredients (through tomato
paste); bring to a boil. Cover, reduce heat, and simmer 25 minutes or until carrot
is tender, stirring occasionally. Stir in vinegar and chipotle. Top with fresh
cilantro, cheese, and sour cream.
Yield: 16 servings (serving size: 1 1/4 cups chili, 1 tablespoon cilantro, 1

tablespoon cheese, and 1 tablespoon sour cream)
10.3g; FIBER 8.8g
410
Pecorino and Romaine Salad with Garlicky Lemon Dressing
Salads (S)
Source: Cooking Light, September 2008
Servings: 6
Healthy Units: 3
Posted by: soon2bthin (Bonnie)
November 12, 2008
My comments: I have made this fabulous dressing over and over in a little Glad 4oz.
container.
8 (1/4-inch-thick) slices ciabatta bread (about 4 ounces)

1 garlic clove, peeled and halved
Cooking spray
1 teaspoon Dijon mustard
1/4 teaspoon anchovy paste
1 teaspoon Worcestershire sauce
1 garlic clove, crushed
6 cups torn romaine lettuce
Cracked black pepper
1/4 cup (1 ounce) shaved pecorino Romano cheese
2. Place bread on a baking sheet; bake at 400° for 5 minutes or until toasted. Rub
toasted bread slices with cut sides of garlic clove; discard garlic clove halves. Cut bread
into 1/2-inch cubes. Place bread cubes on pan; coat with cooking spray. Bake for 5
minutes or until golden. Cool.
3. Combine juice and next 5 ingredients (through crushed garlic) in a small bowl; stir with
a whisk.
4. Place lettuce in a large bowl. Pour juice mixture over lettuce; toss gently to coat.
Sprinkle with pepper. Top with croutons and cheese.
Yield: 6 servings (serving size: 1 cup lettuce mixture, 1/2 cup croutons, and 2 teaspoons
cheese)
4.4g; FIBER 1.5g
411
Cannellini Stew with Sausage and Kale and Cheese Toasts
Soups/Stews (ST)
Adapted from Cooking Light, October 2004
Servings: 6
Healthy Units: 7
November 12, 2008
My comments: I used apple-chicken sausage.
2 teaspoons vegetable oil

4 (2-ounce) smoked turkey and duck sausages with fennel, cut into 1/4-inch-thick slices
(such as Gerhard's)
1 cup water
1 cup fat-free, less-sodium chicken broth
2 (19-ounce) cans cannellini beans or other white beans, rinsed and drained
4 cups bagged chopped kale
1/8 teaspoon salt
6 tablespoons (1 1/2 ounces) shredded provolone cheese
6 (1-ounce) slices French bread baguette
Preheat broiler.
Heat the oil in a large saucepan over medium-high heat. Add minced garlic and
sausage; sauté 1 minute. Add water, broth, and beans; bring to a boil. Stir in kale, black
pepper, red pepper, and salt; bring to a boil. Cover, reduce heat, and simmer 5 minutes
or until kale is tender. Remove from heat; stir in lemon juice.
While soup simmers, sprinkle 1 tablespoon cheese over each bread slice; broil 1 minute
or until cheese melts. Serve toasts with soup.
Yield: 6 servings (serving size: 1 cup stew and 1 toast)
412
Roasted Sweet Potato Wedges
Vegetables-Potatoes (VP)
Adapted from Cooking Light, September 1997
Servings: 4
Healthy Units: 2
November 12, 2008
2 (8-ounce) peeled sweet potatoes

1/2 teaspoon curry powder
1/4 teaspoon salt
1/8 teaspoon ground cloves
1/8 teaspoon pepper
Cut sweet potatoes in half lengthwise; cut each half lengthwise into 6 wedges.
Combine sweet potatoes and remaining ingredients in a bowl; toss gently to coat.
Place wedges on a baking sheet (do not overlap); bake at 425° for 25 minutes or
until very tender.
Yield: 4 servings (serving size: 6 wedges)
413
Claudia's Lemon Velvet Chicken Rice Soup (lightened)
Soups/Stews (ST)
Adapted from: USA Rice Federation
Servings: 6
Healthy Units: 7
Posted by: MissVN
November 16, 2008
Notes: The chives at the market didn't look good, so I used two green onions.
Also rather than the garlic flavored broth, I just added some roasted garlic cloves
to the broth. Also, I just processed it in the pot using a stick blender.
Ingredients
4 cans chicken broth, roasted garlic flavored, if available, 14 1/2 oz each.

2 large lemons
3 cups cooked rice, divided
1 cup half and half
12 ounces chicken, pre-cooked
1/3 cup chives, chopped
salt, to taste
pepper, to taste
Instructions
1. Heat broth, reserving 1/4 cup, in 3- to 4-quart saucepan over medium heat
until it comes to a simmer.
2. Meanwhile, zest lemon peel; set aside. Juice lemons; set aside.
3. In a food processor or blender, combine 1 1/2 cups cooked rice, heavy cream
and remaining 1/4 cup broth; process until smooth. Add rice mixture, remaining
cooked rice, lemon juice and chicken strips to broth. Simmer 5 to 8 minutes, or
until heated through. Add chopped chives; cook 1 minute. Season to taste with
salt and pepper. Garnish with lemon peel and chives, if desired.
556mg Sodium.
414
Cranberry, Almond and White Chocolate Biscotti
Cookies/Bars (CB)
Adapted from: One Smart Cookie
Servings: 24
Healthy Units: 2
Posted by: Kate
November 16, 2008
These are pretty and very tasty. Original recipe called for dried cherries, I subbed
cranberries. I used light butter and whole wheat pastry flour, NI is for recipe as written.
2 T butter or margarine, softened

3/4 cup sugar
2 large eggs
1 tsp vanilla
2 cups flour
2 tsp baking powder
1/4 tsp salt
1/2 cup dried cherries or cranberries
2/3 cup coarsely chopped white chocolate
1/3 cup coarsely chopped, sliced of slivered almonds
Preheat oven to 350 degrees.
In a large bowl, beat butter and sugar until well combined. Add eggs and vanilla and
beat until smooth
In a medium bowl, combine flours, baking powder and salt. Add the flour mixture,
cherries, chocolate and almonds to the egg mixture and stir until just combined.
Turn the dough out onto a lightly floured surface, divide in half, and shape each piece
into an 8" long log. Place the logs 2-3" apart on a cookie sheet that has been sprayed
with nonstick spray and flatten each into a rectangle that is 3" wide.
Bake for 30-35 minutes until golden and cracked on top. Transfer logs to a wire rack to
cool for 15 minutes. Reduce oven temp to 275.
Place logs on cutting boards, trim the ends and cut each diagonally into 1/2" to 3/4" thick
slices with a sharp serrated knife. Place biscotti cut side down on the cookie sheet.
Return them to the oven for 20 minutes, then flip them over and bake for another 20
minutes. Transfer to a wire rack to cool.
Per biscotti: 112 calories, 3.7 g fat, 0.5 fiber
415
Brownie Biscotti
Cookies/Bars (CB)
Adapted from: One Smart Cookie
Servings: 24
Healthy Units: 2
Posted by: Kate
November 16, 2008
These taste just like brownies. I used light butter and whole wheat pastry flour, NI
is for recipe as written.
2 T butter or margarine, softened

3/4 cup sugar
1 large egg
1 large egg white
1 tsp vanilla
1 2/3 cups flour
1/3 cup cocoa
2 tsp baking powder
1/4 tsp salt
1/2 cup chocolate chips or white chocolate chunks
1/4 cup chopped walnuts or pecans
In a large bowl, beat butter and sugar, egg, egg white and vanilla until smooth.
In a medium bowl, combine flour, cocoa, baking powder and salt. Add to the egg
mixture and stir until just combined. Add chocolate chips and walnuts and stir
until blended.
Turn the dough out onto a lightly floured surface, divide in half, and shape each
piece into an 8" long log. Place the logs 2-3" apart on a cookie sheet that has
been sprayed with nonstick spray and flatten each into a rectangle that is 3"
wide.
Bake for 20-25 minutes until firm and starting to crack on top. Transfer logs to a
wire rack to cool for 15 minutes. Reduce oven temp to 275.
Place logs on cutting boards, trim the ends and cut each diagonally into 1/2" to
3/4" thick slices with a sharp serrated knife. Place biscotti cut side down on the
cookie sheet. Return them to the oven for 20 minutes, then flip them over and
bake for another 20 minutes. Transfer to a wire rack to cool.
Per biscotti: 96 calories, 3.1 g fat, 1.1 fiber
416
Best Texas Chili
Soups/Stews (ST)
Source: Weight Watchers Favorite Homestyle Recipes
Servings: 8
Healthy Units: 7
Posted by: Sandy (NanaTexas)
November 16, 2008
Nana’s notes: I use ground bison (buffalo) instead of beef. I also just sauté it with
the onions, celery, and garlic. I use 2 cans of pintos, instead of 1 pinto and 1
kidney. I reduced the sugar to a scant bit over 1 teaspoon this last time. It was
just as good as always. DH said, “Why don’t we have this more often?”
Ingredients:
1 tablespoon plus 1 teaspoon olive oil

2 cups of chopped onions
1 cup of finely chopped celery
3 garlic minced garlic cloves
1 pound of broiled lean ground beef
2 cups of canned chopped tomatoes
2 cups of tomato sauce
12 ounces of cooked pinto beans
12 ounces of cooked kidney beans
2 tablespoons of granulated sugar
3 bay leaves
3 whole allspice
1 tablespoon chili powder
½ teaspoon freshly ground black pepper
¼ teaspoon ground cumin
¼ teaspoon ground red pepper
1. In a medium skillet, heat oil; add onions, celery, and garlic; cook over medium
heat until softened, about 2 minutes.
2. Place vegetables and remaining ingredients in a slow-cooker; stir to combine.
3. Cook on low setting for 4 hours.
NI: 354 Calories, 23 g Protein, 14 g Fat, 36 g Carbohydrate, 89 mg Calcium, 536

mg Sodium, 49 mg Cholesterol, 6 g Dietary Fiber
417
Orange Cranberry Biscotti
Cookies/Bars (CB)
Adapted from Allrecipes.com
Servings: 20 (2 cookies)
Healthy Units: 4
Posted by: Barb_O’D
November 22, 2008
INGREDIENTS
• 1/2 cup butter

• 3/4 cup white sugar
• 2 eggs
• 1 tablespoon orange zest
• 2 tablespoons orange liqueur
• 2 1/4 cups all-purpose flour
• 1 1/2 teaspoons baking powder
• 1/4 teaspoon salt
• 1 1/2 teaspoons ground cinnamon
• 1/4 cup chopped dried cranberries
• 3/4 cup toasted and chopped almonds
DIRECTIONS
1. Preheat oven to 350 degrees F (175 degrees C).
2. In a medium bowl, cream together the butter and sugar. Beat in egg. Stir in the
orange zest and orange liqueur. Sift together the flour, baking powder, salt and
cinnamon, stir into the creamed mixture, then stir in the almonds and dried
cranberries.
3. On a lightly floured surface, divide the dough in half. Roll each half into a log
about 1 1/2 inches wide and 10 inches long. Set the rolls lengthwise on a baking
sheet at least 3 inches apart, and flatten slightly.
4. Bake for 20 to 25 minutes in the preheated oven, until firm to the touch and
slightly brown on the top.
5. Cool for 10 to 15 minutes, and then slice each log crosswise, at a diagonal,
into 1/2 inch wide slices. Lay them cut side down on the baking sheet and return
to the oven for ten minutes, turn them over and bake for 10 more minutes. Cool
on wire racks, store in an airtight container. These keep for over a month.
Amount per Serving Calories: 170 Total Fat: 8g Cholesterol: 34mg Sodium:
119mg Total Carbs: 21.3g Dietary Fiber: 1.2g Protein: 3.3g
418
Amaretto Biscotti
Cookies/Bars (CB)
Adapted from The New Good Cake Book
Servings: 40
Healthy Units: 2
November 23, 2008
Cindy's Comments: The original recipe called for 1 cup of butter, 3 cups all-
purpose flour and 1 cup of whole almonds (not pre-chopped) and made 20 very
large biscotti. This dough was easy to shape but baked into a loaf that was
crumbly - a few slices fell apart. The flavor is fantastic.
1/4 cup butter -- softened

1/4 cup light butter
2/3 cup sugar
2 large eggs
2 tablespoons amaretto
1 teaspoon vanilla
1 cup whole wheat pastry flour
2 cups unbleached flour
1/4 teaspoon salt
3/4 cup sliced almonds -- blanched or toasted
Preheat oven to 325 F. Grease a large baking sheet.
In a large bowl, cream the butter or margarine with the sugar until the sugar is
fully incorporated. Beat in the eggs, then the Amaretto and vanilla.
In another bowl, stir together the flour, baking powder, and salt. Add to the
creamed mixture, stirring until the dry ingredients are incorporated. The dough
will be quite stiff. Stir in the almonds.
On the prepared baking sheet, form the dough into two logs, each about 8x2-1/2
inches. Bake the logs for 30 minutes or until lightly browned.
Remove the baking sheet from the oven, and reduce the oven temperature to
300 F. Cut each log on the diagonal into 10 slices. (I cut each log into 20 slices.)
Lay the slices on their side and bake the biscotti for 15 minutes. Turn the slices
over and bake another 15 minutes. (I stood the slices upright and baked them for
30 minutes rather than lay flat and turn them over.) Transfer to a rack to cool.
1/2 Grain (Starch); 0 Lean Meat; 1/2 Fat; 0 Other Carbohydrates.
419
White Chocolate Cherry Biscotti
Cookies/Bars (CB)
Adapted from The New Good Cake Book
Servings: 50
Healthy Units: 1
November 23, 2008
Cindy's Comments: The only ingredient change I made was to substitute a portion of the
flour with whole wheat pastry flour. I used a Lindt White Chocolate-Coconut bar.
This dough was very wet. I used wet fingers to shape the loaves. The dough spread and
at the recommended 20 servings, these would have been gigantic biscotti. I sliced the
loaves in half lengthwise and then cross-wise on the diagonal. I would recommend
forming four thinner loaves to start with.
You can taste the honey - so, use your favorite flavor. I stood these on end to bake the
slices; but, I would recommend the more traditional step (lay on sides and flip) as they
started to get dark on the bottom.
2 large eggs
2/3 cup honey
2 tablespoons water
1 teaspoon vanilla
1 1/2 cups unbleached flour
1/2 cup dried cherries
2 ounces white chocolate -- coarsely chopped
Preheat the oven to 325 F. Grease a large baking pan. (I used nonstick cooking spray.)
In a large bowl, beat the eggs. Gradually beat in the honey until the mixture is thick. Beat
in the vegetable oil, then the water and vanilla.
In another bowl, stir together the flour, baking powder, and baking soda. Add to the
honey mixture, stirring until the dry ingredients are incorporated. Stir in the cherries and
white chocolate.
On the prepared baking sheet, form the dough into two logs, each about 8x3-inches.
Bake the logs for 30 minutes or until lightly browned.
Remove the baking sheet and reduce the oven temperature to 300 F. Cut each log on
the diagonal into 10 slices. Lay the slices on their side and bake for 10 minutes. Turn the
slices over and bake another 10 minutes. Transfer to a rack to cool.
Carbohydrate; trace Dietary Fiber; 7mg Cholesterol; 25mg Sodium. Exchanges: 1/2
Grain (Starch); 0 Lean Meat; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.
420
Spaghetti Squash with Jalapeno Cream
Vegetable (V)
Source: Sunset Magazine Oct 2008
Servings: 8
Healthy Units: 3
November 25, 2008
Sunset's note: We've tossed spaghetti squash with a spicy cream sauce and baked it,
mac 'n cheese-style, for a warming hearty side dish that doubles easily and reheats
beautifully.
Jo’s Note: I used one jalapeno and included the seeds and ribs. It was too mild. Next
time I will use 2 or 3 but still will not seed. This was delicious and also great the next
day. Changing to low fat cheese reduces cal to 63, fiber 0, fat 3g
1 whole spaghetti squash -- about 3 lbs

2 cups skim milk
3 whole jalapeno chile pepper -- stemmed, seeded and chopped
3 tablespoons flour
1 Teaspoon salt
1 cup monterey jack cheese – shredded
Preheat oven to 375°. Cut squash in half lengthwise and use a spoon or melon baller to
remove seeds and surrounding fiber. Put squash, cut side down, on a lightly buttered
baking sheet and bake until tender when flesh is pierced with a fork, 30 to 40 minutes.
Or poke several holes in skin of squash with a fork and microwave it on high 10 minutes.
Squash should be tender when pierced with a fork; if it isn't, microwave on high in 1-
minute intervals until tender. Let sit until cool.
Meanwhile, in a medium saucepan over medium heat, warm milk and jalapeños until
bubbles form along the edge of the pan. Remove mixture from heat and let sit 15
minutes. Strain and discard jalapeños.
When squash is cool enough to handle, use a large spoon to scrape the strands out of
the skin and into a large bowl.
In a medium saucepan over medium-high heat, melt 2 tbsp. butter. Whisk in flour and
salt and cook, whisking, until flour smells cooked (like piecrust), about 3 minutes. Slowly
pour in jalapeño-infused milk while whisking. Reduce heat to medium and continue
whisking until mixture thickens slightly, about 3 minutes. Pour mixture over squash and
stir to combine. Transfer mixture to a buttered 2-qt. baking dish. Sprinkle with jack
cheese and bake until bubbling and brown on top, about 30 minutes.
6g Protein; 6g Carbohydrate; trace Dietary Fiber; 21mg Cholesterol; 405mg Sodium.
Exchanges: 0 Grain (Starch); 1/2 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 1 Fat
421
Feta-Baked Hummus
Appetizers/Snacks/Dips (A)
Adapted from: Cooking Light, November 2008
Core: No
Servings: 32
Healthy Units: 1
November 30, 2008
Em’s Notes: I chose to use my own hummus recipe for this and because my
recipe calls for cumin, I omitted the cumin in the list below. My changes do not
affect the nutritionals.
3 ¼ cup Traditional Hummus

1/2 cup (2 ounces) crumbled reduced-fat feta cheese
Cooking spray
1/2 cup (2 ounces) crumbled reduced-fat feta cheese
Garnish: parsley sprigs
1. Combine Traditional Hummus, 1/2 cup crumbled feta cheese, chopped fresh
parsley, and cumin. Transfer mixture to an 8-inch square baking dish coated with
cooking spray. Sprinkle with 1/2 cup crumbled feta cheese. Bake at 400° for 25
minutes or until lightly browned. Garnish with parsley sprigs.
Yield: 4 cups (serving size: about 2 tablespoons)
CALORIES 44 (51% from fat); FAT 2.5g (sat 0.6g,mono 1g,poly 0.6g); IRON
422
Sautéed Brussels Sprouts with Lemon and Pistachios
Vegetable (V)
Adapted from: BA, Feb ’08 – modified
Core: No
Servings: 4
Healthy Units: 2
November 30, 2008
Em’s Notes: KimIL found this one for us, but asked me to go ahead and post with
the nutritional information. The nutritionals reflect my changes.
1 teaspoon grapeseed oil (original recipe called for 3 tablespoons)

1 tablespoon minced shallot
12 large brussels sprouts (about 1 1/2 pounds), trimmed, leaves separated from
cores (about 8 cups), cores discarded
1/4 cup shelled unsalted natural pistachios, chopped (original called for ¾ cup,
whole)
Heat oil in large nonstick skillet over medium-high heat. Add shallot and stir 20
seconds. Add Brussels sprout leaves and pistachios, and sauté until leaves
begin to soften but are still bright green, about 3 minutes. Drizzle lemon juice
over. Season to taste with salt and pepper. Transfer to bowl and serve.
Sodium. Exchanges: 0 Grain (Starch); 0 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1
Fat
423
Cranberry-and-Apricot Glazed Sweet Potatoes
Vegetable (V)
Source: Cooking Light, November 1997
Healthy Units: 5
Posted by: Peggy (peggymcv)
November 30, 2008
My notes: I realize 5 points is pretty high for a side dish, but this will be our
Thanksgiving and Christmas sweet potato recipe for many years to come!!! Not only
does this dish taste wonderful, but it’s also very colorful. I assembled the casserole a
day earlier and put it in the ‘frig. Brought it to room temperature the next day, then baked
per directions.
¾ cup water, divided

1 2/3 cups chopped dried apricots (about 8 ounces)
¾ cup dried cranberries (about 3 ounces) or sweetened dried cranberries (i.e. Craisins)
1 (12-ounce) can apricot nectar
¼ cup orange juice
2 tablespoons stick margarine, melted
11 cups (1/4-inch-thick) sliced peeled sweet potato (about 4 pounds)
Cooking spray
½ cup packed brown sugar, divided
Combine ½ cup water, chopped apricots, cranberries, and nectar in a medium

saucepan. Bring to a boil; cook 2 minutes. Remove from heat, and let stand, covered, 20
minutes. Drain apricot mixture in a colander over a bowl, reserving apricot mixture and
cooking liquid. Add rind, orange juice, and margarine to cooking liquid; set aside.
Combine the sweet potato and ¼ cup water in a 3-quart casserole. Cover with casserole
lid; microwave at high 18 minutes or until tender, stirring after 9 minutes. Drain well; set
aside.
Arrange half of sweet potatoes in a 3-quart casserole coated with cooking spray; top with
half of apricot mixture and ¼ cup sugar. Repeat procedure with remaining sweet potato,
apricot mixture, and ¼ cup sugar. Pour reserved cooking liquid over sweet potato
mixture. Bake, uncovered, at 350° for 30 minutes or until bubbly.
Calories 263 (9% from fat); FAT 2.5g (sat 0.5g, mono 0.9g, poly 0.7g); IRON 2 mg;
CHOLESTEROL 0.0 mg; CALCIUM 51 mg; CARBOHYDRATE 60g; SODIUM 57mg;
PROTEIN 3g; FIBER 4.7g
424
World’s Best Green Bean Casserole
Vegetable (V)
Adapted from Cook’s Illustrated, Nov-Dec 2006
Servings: 8
Healthy Units: 3
Posted by: Peggy (peggymcv)
November 30, 2008
My notes: These were a huge hit with everyone on Thanksgiving! Very easy to assemble and I loved that I could do them
the day ahead.
BEANS
2 quarts water
1 tablespoon table salt (salt is key to the flavor so don’t skimp; if you don’t have table salt, use twice as much of the
relatively ‘less salty’ kosher or sea salt)
1 pound fresh green beans, ends snapped, snapped into bite-size pieces
Bring the water to boil in a large pot or Dutch oven. While it comes to a boil, prep the beans. Fill a large bowl with ice
water. Add the salt and beans to the boiling water. Cover and cook for 6 minutes or until crisp-tender and still bright green.
Drain beans in a colander, then plunge into ice water to stop the cooking. Drain a bit in the colander again. Place a double
layer of paper towels on a baking sheet; arrange beans in single layer to dry, top with a double layer of towels. (If
doubling/tripling the recipe means cooking the beans in batches, start each batch with fresh water; at minimum, re-salt the
water with each new batch. Don’t skip the drying process.)
MUSHROOMS & SAUCE

8 ounces baby portabella mushrooms
1 tablespoon unsalted butter
1 tablespoon fresh garlic, minced
Kosher salt to taste
Fresh pepper to taste
1 ½ tablespoons flour
¾ cup chicken stock
1 tablespoon dry sherry
¾ cup half & half or heavy cream (don’t use fat-free half-n-half, it won’t thicken)
Salt & pepper to taste
Clean the mushrooms; break off and discard the stems. Break the mushroom tops into pieces. Melt the butter in a skillet til
shimmery. (To save a pan, use the pot used for cooking the beans.) Add the mushrooms, garlic, salt and pepper. Stirring
often, cook til mushrooms begin to soften and exude their liquid, about 6 minutes. Stir in flour and cook a minute. Add the
chicken stock, sherry and bring to a simmer. Add the half & half, simmer til sauce thickens, about 10-15 minutes. Taste
and adjust the seasonings. Stir in the cooked beans til they’re evenly distributed throughout the sauce.
TOPPING
1 slice good whole grain bread
1 tablespoon unsalted butter
½ of a 2.8 ounce can of French fried onions
1/8 teaspoon table salt
In the food processor, process the bread, butter and seasonings in about 10 quick pulses. Stir in the onions – but don’t
process. If making ahead, transfer to a storage container and refrigerate.
COOKING RIGHT AWAY

Preheat oven to 425°. Transfer hot bean mixture to a greased quiche pan or baking dish. Top beans with topping and
bake for 15 minutes.
COOKING LATER
Transfer bean mixture to a greased quiche pan or baking dish, cover with plastic wrap and refrigerate. Return to room
temperature. Remove plastic wrap. Heat in 425° oven for about 10-40 minutes until hot and bubbly. (Ten minutes works
okay for a shallow dish like a quiche pan. Allow more time for a deeper dish.) Add topping and bake for another 15
minutes.
Per serving: 138 Cal (54% from Fat, 12% from Protein, 33% from Carb); 4g Protein; 9g Tot Fat; 5g Sat Fat; 12g Carb; 3g
Fiber; NetCarb8; 54mg Calcium; 1mg Iron; 218mgSodium; 16mg Cholesterol;
425
Sweet Potato Casserole
Source: CL November 2008
Serves: 12
HU: 5.4
Dec 1, 2008
CL Notes: Since glass baking dishes may not withstand the heat of the broiler, make sure to use
a metal baking pan or broiler-safe ceramic dish.
Jo’s Notes: The comments on the CL bb noted that this was really sweet. DH and I actually
skipped T’giving dessert because this was so good. A bit less brown sugar could solve for that.
Also, comments noted that they used regular lf milk instead of evap and all turned out well. I used
the exact proportions listed below and made it in a 9 x 9 metal pan rather than 9 x 13. I’m sure it
depends on size of potatoes (2 #s were only 2 potatotes). I would mix it first then decide which
pan size is best.
Potatoes:
2 pounds sweet potatoes, peeled and chopped
1/4 cup evaporated low-fat milk
1/2 teaspoon salt
2 large eggs
Cooking spray
Topping:
1.5 ounces all-purpose flour (about 1/3 cup)
1/8 teaspoon salt
2 tablespoons melted butter
1/2 cup chopped pecans

2. To prepare potatoes, place potatoes in a Dutch oven; cover with water. Bring to a boil. Reduce
heat, and simmer 20 minutes or until tender; drain. Cool 5 minutes.
3. Place potatoes in a large bowl; add granulated sugar, evaporated milk, 3 tablespoons melted
butter, 1/2 teaspoon salt, and vanilla. Beat with a mixer at medium speed until smooth. Add eggs;
beat well. Pour potato mixture into a 13 x 9–inch baking pan coated with cooking spray.
4. To prepare topping, weigh or lightly spoon flour into a dry measuring cup; level with a knife.
Combine flour, brown sugar, and 1/8 teaspoon salt; stir with a whisk. Stir in 2 tablespoons melted
butter. Sprinkle flour mixture evenly over potato mixture; arrange pecans evenly over top. Bake at
350° for 25 minutes or just until golden.
5. Preheat broiler (remove casserole from oven).
6. Broil casserole 45 seconds or until topping is bubbly. Let stand 10 minutes before serving.
CHOLESTEROL 43mg; CALCIUM 54mg; CARBOHYDRATE 42g; SODIUM 199mg; PROTEIN
3.3g; FIBER 2.5g
426
Bittersweet Chocolate Sauce
Sauces (SC)
Source: Cooking Light Annual 2003
Servings: 21/4 cups total (2 Tbsp/serving)
HU: 1.3
12/3/08
Amy’s Notes; Easy to make on a weeknight, this topped a bowl of frozen yogurt
nicely
Light corn syrup gives this intense chocolate sauce a silky-smooth texture.
Because corn syrup is about half as sweet as granulated sugar, it's necessary to
add a little of the latter to prevent the sauce from becoming too bitter. Although
it's thin when taken off the stove, the sauce thickens as it chills. Store it in an
airtight container in the refrigerator for up to 2 weeks.
1 cup light-colored corn syrup

3/4 cup Dutch process cocoa
1/2 cup water
1/4 cup sugar
1/4 cup evaporated fat-free milk
1/8 teaspoon salt
Combine first 6 ingredients in a small saucepan, stirring with a whisk until

blended. Bring to a simmer over medium heat. Reduce heat; simmer 6 minutes,
stirring occasionally. Remove from heat; stir in vanilla. Cover and chill.
427
Spicy Turkey and Corn Chowder with Barley
Adapted from: The Best Diabetes Slow Cooker Recipes

Serves: 10
HU: 4.1
Posted by: Kate
December 4, 2008
This chowder has a southwestern flair and was nice and spicy- very different
from the usual after Thanksgiving veggie soup. I used my regular chili powder
and a jalapeno seeds and all.
1 T cumin
1 T olive oil
2 onion finely chopped
6 stalks celery diced
4 cloves garlic minced
2 tsp oregano leaves crumbled
½ tsp cracked black peppercorns
8 cups turkey or chicken stock or broth
¾ cup whole barley rinsed
3 cups shredded turkey
2 cups frozen corn kernels
1 tsp ancho chili powder dissolved in 2 T freshly squeezed lemon juice
1 green bell pepper seeded and diced
1 jalapeno pepper or chipotle pepper in adobo sauce diced
Heat oil over medium heat for 30 seconds, add onions and celery and cook until
softened, about 5 minutes. Add garlic, oregano, peppercorns and cumin, and
cook, stirring, for 1 minute. Transfer to a slow cooker; add stock and stir well.
Add barley, turkey and corn. Cover and cook on low for 8 hours or high 4 hours.
Stir in chili powder solution, add green pepper and jalapeno pepper, stir well.
Cover and cook on high 20 minutes until pepper is tender. Garnish with fresh
chopped cilantro if desired.
Calories: 216
Fat 4.3 grams
Fiber: 2.8 grams
428
Parmesan and Sage–Crusted Pork Chops
Category: Meats
Adapted from Cooking Light December 2008
Servings: 4
HU: 6.5
Posted by: Eileen (ClassAct75)
December 7, 2008
Quick & Easy
CL Notes: High-quality Parmigiano-Reggiano cheese and fresh sage add robust

flavors to lean pork chops. Serve with sautéed Swiss chard and creamy polenta
for a quick weeknight dinner.
Eileen’s Notes: I loved the flavors of this crust for the pork chops and thought the
Tomato-Sage Pan Sauce (CL Oct. 2004/Comp 2020) was the perfect
complement to this recipe.
1 (1 1/4-ounce) slice white bread, torn into pieces

1/4 cup (1 ounce) grated Parmigiano-Reggiano cheese
1 tablespoon chopped fresh sage
1/4 teaspoon salt
1 tablespoon prepared mustard
2 large egg whites
4 (4-ounce) boneless thin-cut pork loin chops, trimmed
1 1/2 tablespoons canola oil
1. Place bread in a food processor; pulse bread 10 times or until coarse crumbs
measure about 1 cup. Combine breadcrumbs, cheese, sage, salt, and pepper in
a shallow dish. Place flour in another shallow dish. Combine mustard and egg
whites in another shallow dish, stirring with a whisk.
2. Working with one pork chop at a time, dredge pork in flour, shaking off excess.
Dip pork into egg white mixture, allowing excess to drip off. Coat pork completely
with breadcrumb mixture. Set aside. Repeat procedure with remaining pork, flour,
egg white mixture, and breadcrumb mixture.
3. Heat a large nonstick skillet over medium heat. Add oil to pan, swirling to coat.
Add pork; cook 3 minutes on each side or until browned and done.
1.3mg; CHOLESTEROL 69mg; CALCIUM 102mg; CARBOHYDRATE 7g;
429
Grilled Zucchini Rolls with Herbs and Cheese
Category of recipe - appetizer
Adapted from EK/Food you Crave
Servings -4
HU: 1.5
12/7/2008
Prep Time: 15 min (or 1 hour for an inexperienced son-in-law *grin*

Cook Time: 8 min
My comments: This was easy to put together, and made a beautiful little bite. I
think you could go with just basil, quite frankly.
3 zucchini (about 1/2 pound each), sliced lengthwise into 1/4-inch slices
1/8 teaspoon salt
Pinch freshly ground black pepper
1 1/2 ounces reduced-fat soft goat's cheese
1 tablespoon freshly minced parsley leaves
1/2 teaspoon lemon juice
2 cups baby spinach leaves
1/3 cup basil leaves
Discard the outermost slices of zucchini and brush the rest of the slices with the
oil on both sides. Season with salt and pepper. Place on a preheated grill or grill
pan for about 4 minutes on each side, or until tender.
In a small bowl combine the goat cheese, parsley leaves and lemon juice,
mashing with a fork.
Put 1/2 teaspoon of the cheese mixture about 1/2-inch from the end of a zucchini
slice. Top with a few spinach leaves and 1 small, or half of a large basil leaf. Roll
up and place seam side down on a platter. Repeat with the rest of the zucchini
slices.
Nutritional Analysis Per Serving Calories80 Total fat5g Saturated fat1.5g

Monounsaturated fat3g Polyunsaturated fat0.5g Cholesterol2g Sodium160mg
Protein3g Carbohydrates7.5g Fiber2.5g
430
Goat Cheese and Pesto Bread Sticks
Appetizer
Source: a cookbook of my GF's
Servings: 24
HU: 3
Posted by: LittleChi92
Date: 12/11/08
Comments: The recipe calls for plain goat cheese, but I have always used
Herbed Goat Cheese. I have also left out the pine nuts and the pesto (witht he
herbed cheese) and they still come out great. You can cut the bread sticks into
any size you need.
Ingredients:
1 box (2 sheets) puff pastry – defrosted
1 5oz package goat cheese (I used herbed goat cheese)
1 TBS pesto sauce
¼ cup pine nuts
¼ grated parmesan cheese
½ tsp lemon zest
Directions: Preheat oven to 350. Mix everything but the puff pastry in a blender or
food processor until fairly smooth. Spread out each sheet of puff pastry and
spread half the cheese mixture on each sheet, making sure to cover the whole
sheet. Cut each sheet lenghtwise to make 12 pieces each. Twist each breadstick
and place on baking sheet sprayed with a little cooking spray. Bake at 350 for
about 15-20 mins until golden. Serve warm.
Nutritionals: Per Serving (assuming 24 servings) 118 Calories; 8g Fat (62.5%

calories from fat); 2g Protein; 9g Carbohydrate; trace Dietary Fiber; trace
Cholesterol; 56mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1 1/2
431
Cocoa Spice Crackles
Land O Lakes
Yield: 48 servings; 1 cookie per serving
HU: 2
Posted By: Bastinn36 (Maria)
December 19, 2008
1 cup sugar
1/4 cup firmly packed brown sugar
2 whole eggs
1/3 cup unsweetened cocoa powder
2 tablespoons crystallized ginger -- finely chopped
1 tablespoon baking powder
1 teaspoon ground cinnamon
1/8 teaspoon ground cloves
1 cup mini-chocolate chips
coarse sugar
Combine 1 cup sugar, butter and brown sugar in a large bowl; beat at medium speed until
creamy. Add eggs; continue beating until well mixed. Reduce speed to low; add all remaining
ingredients except chocolate chips and coarse sugar. Beat until well mixed. Stir in chocolate
chips. Refrigerate until firm (4 hours or overnight).
Heat oven to 350. Shape dough into 1 1/4 inch balls with lightly floured hands. Roll in sugar.
Place 1 inch apart onto ungreased cookie sheet. Bake for 10-12 minutes or until set. Do not
overbake.
Per Serving (excluding unknown items): 86 Calories; 4g Fat (42.7% calories from fat); 1g Protein;
12g Carbohydrate; trace Dietary Fiber
432
Curried Cauliflower Soup
Category: Soups/Stews
Source: Vegetarian Times, January 2009
Date: Dec 21, 2008
Posted by: Danikam
Serves: 6
HU: 1.7
Ingredients:
2 T olive oil
1 small onion, chopped (1 c.)
1 med. tart apple, chopped (1 c.)
1 T curry powder
1 clove garlic, sliced
1 large head cauliflower, chopped in 1" pieces (6 cups)
4 cups vegetable broth
1 t. honey or agave nectar
1 t. rice wine vinegar
Saute onion in 2 T. of oil until soft, about 5-7 minutes. Stir in apple, curry powder,
and garlic and cook 2 minutes more or until curry powder turns deep yellow.
Add cauliflower and broth. Bring to a boil, cover, and simmer 20 minutes. Allow to
cool 20 minutes, then blend in food processor or blender until smooth. (an
immersion blender makes this step easy). Stir in agave or honey and rice
vinegar, and add salt if desired.
NI: 104 calories, 2 g protein, 5 g fat, 4 g fiber
433
Chocolate-Macadamia Nut Clusters
Category: Cookies (CB)
Adapted from: Sunset, CL website, modified
Servings: 42
HU: 2.1
Date: Dec. 21, 2008
Recipe Notes : Prep and cook time: About 45 minutes. Notes: These rich drop cookies taste like
chocolate-covered macadamia nut candies. Take care not to overbake the cookies; their centers
should remain soft and chewy.
Em’s Notes: These are amazing. I made a ½ recipe, but should have made a full recipe.
Delicious!
8 ounces bittersweet or semisweet chocolate -- chopped

1/2 cup sugar
1/2 cup Splenda
2 large eggs
1 1/2 teaspoons vanilla
3 tablespoons whole wheat pastry flour
1 cup unsalted roasted macadamia nuts -- chopped
1/2 cup semisweet chocolate chips
1/2 cup sweetened flaked dried coconut -- (4 oz.)
1. In a heatproof bowl set over a pan of barely simmering water (bottom of bowl should not touch
water), stir chopped chocolate and butter often until chocolate is melted and mixture is smooth.
Remove from over water and let cool to room temperature, about 15 minutes.
2. In a large bowl, with an electric mixer on high speed, beat sugar, eggs, and vanilla until
smooth. Add chocolate mixture and beat until well blended. Stir in flour and baking powder, then
beat just until moistened. Stir in macadamia nuts, chocolate chips, and coconut.
3. Drop dough in 1-tablespoon portions, about 2 inches apart, onto buttered or cooking
parchment-lined 12- by 15-inch baking sheets.
4. Bake cookies in a 350° oven just until firm on the edges but still soft when pressed in the
middle, 8 to 10 minutes (see notes); if baking more than one pan at a time, switch pan positions
halfway through baking. Let cookies cool on sheets for 5 minutes, then use a wide spatula to
transfer to racks to cool completely.
Per Serving (excluding unknown items): 86 Calories; 7g Fat (67.5% calories from fat); 1g Protein;
7g Carbohydrate; 1g Dietary Fiber; 10mg Cholesterol; 19mg Sodium. Exchanges: 0
Grain(Starch); 0 Lean Meat; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates.
434
Oatmeal Toffee Cookies
Category: Cookies (CB)
Adapted from: CL, Dec. ‘08
Servings: 24
HU: 2
Date: Dec. 21, 2008
CL Notes: Brown sugar and butter underscore the tawny sweetness of the almond toffee bits.
Em’s Notes: I used Heath Bar English Toffee chips. This is a tasty twist on oatmeal cookies.
3.4 ounces all-purpose flour (about 3/4 cup)

1 cup old-fashioned rolled oats
1/4 teaspoon salt
1/4 cup butter, softened
1 large egg
1/3 cup almond toffee bits
Cooking spray
2. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, oats,
baking soda, and salt in a medium bowl; stir with a whisk. Place sugar and butter in a large bowl;
beat with a mixer at medium speed until well blended (about 5 minutes). Add vanilla and egg;
beat well. Add flour mixture; beat just until combined. Stir in toffee bits.
3. Drop dough by tablespoonfuls 2 inches apart on 2 baking sheets coated with cooking spray.
Bake at 350° for 11 minutes or until lightly browned. Cool on pans 1 minute. Remove cookies
from pans; cool completely on wire racks.
1.2g; FIBER 0.4g
435
Carrot and Tarragon Tart
Source: Eating Well, Nov/Dec 08
Category: Vegetarian
Posted by: Danikam
Date: 12/23/08
Serves: 8
HU: 7.3
EW notes: The bright orange carrots in this savory tart are a feast for the eyes and the palate.
Tarragon lends bold flavor to the tart. Other herbs, such as thyme or rosemary, would be
delicious too. My notes: This was actually pretty quick to throw together. Very nice for a
vegetarian main dish or elegant side dish.
Crust :
1 1/2 teaspoons fresh tarragon leaves or 1/2 teaspoon dried
1/2 teaspoon salt
4 tablespoons cold unsalted butter, cut into small pieces
1/4 cup olive or canola oil
1/4 cup low-fat plain yogurt
Filling
2 tablespoons olive or canola oil
1 cup thinly sliced red onion
1 1/2 cups grated carrots
2 tablespoons dry sherry or rice vinegar, divided
1/2 cup shredded reduced-fat Cheddar cheese
1/2 cup low-fat plain yogurt
1/2 cup low-fat milk
2 large eggs
2 teaspoons finely chopped fresh tarragon or 3/4 teaspoon dried
1/4 teaspoon salt
2. To prepare crust: Coat a 9- to 10-inch tart pan with cooking spray. Place all-purpose flour,
whole-wheat flour, tarragon and 1/2 teaspoon salt in a food processor; pulse to combine. Add
butter one piece at a time, pulsing once or twice after each addition, until incorporated. Add 1/4
cup oil and 1/4 cup yogurt and pulse just until the dough starts to come together. Transfer the
dough to the prepared pan (it will be crumbly), spread evenly and press firmly into the bottom and
all the way up the sides to form a crust.
3. Bake the crust until set but not browned, about 15 minutes. Let cool on a wire rack.
4. To prepare filling: Heat 2 tablespoons oil in a large skillet over medium heat. Add onion and
cook, stirring occasionally, until tender, about 5 minutes. Stir in carrots and 1 tablespoon sherry
(or rice vinegar) and cook, stirring, for 2 minutes. Remove from the heat.
5. Spread mustard over the crust. Sprinkle with Cheddar, then evenly spread the carrot mixture in
the tart shell.
6. Whisk 1/2 cup yogurt, milk, eggs, tarragon, the remaining 1 tablespoon sherry (or rice vinegar),
1/4 teaspoon salt and pepper in a medium bowl. Place the tart pan on a baking sheet and pour in
the filling.
7. Bake the tart until the filling is firm and the edges are golden brown, 40 to 45 minutes. Let cool
for 15 minutes before slicing. Serve warm or chilled.
NUTRITION INFORMATION: Per serving: 304 calories; 20 g fat (7 g sat, 9 g mono); 75 mg

cholesterol; 24 g carbohydrate; 8 g protein; 2 g fiber; 403 mg sodium; 211 mg potassium.
436
Savory Herb Cheesecake
"Adapted from Woman's Day issue Jan 1, 2008
Core: no.
Servings: 24
HU: 4.4
Posted by: Missfit(Vickie MN)
December 27, 2008
3/4 cup pecans

3/4 cup bread crumbs
16 ounces Neufchatel cheese, softened
11 ounces goat cheese, softened
1 cup sour cream, light
1/3 cup grated parmesan cheese
1 large egg
2/3 cup Kirkland Egg Starts
1/4 cup sun-dried tomatoes
1 teaspoon dill weed
1 teaspoon chives
1 teaspoon thyme
Preheat oven to 350 degrees. Line the bottom of an 8 x 3 inch spring form pan with foil and coat
with nonstick spray.
Crust: pulse pecans and bread crumbs in the food processor until nuts are finely ground. Add
butter; pulse until mixture forms moist, coarse crumbs. Press into bottom of prepared pain. Bake
20 to 30 minutes until crust is set and pale golden. Watch closely the last 10 minutes. Raise oven
temperature to 425 degrees.
Filling: Beat cream cheese, goat cheese, sour cream, and Parmesan cheese in large bowl with
mixer on medium speed until creamy. Beat in eggs until smooth, then remaining filling ingredients
until incorporated. Pour into prepared crust and smooth the top.
Place pan in oven; reduce temperature to 325 degrees. Bake 45 to 50 minutes until light golden
on top and set in the middle. Cool in pan on wire rack. Cover and refrigerate. To serve, let
cheesecake come to room temperature. Remove sides of pan; slide cheesecake from bottom of
pan onto service plate removing foil. Garnish with fresh dill and cherry tomato halves if desired.
You can prepare and bake cheesecake up to a week ahead and refrigerate.
Protein; 5g Carbohydrate; trace Dietary Fiber; 40mg Cholesterol; 208mg Sodium.
437
Cincinnati Chili
Category: ST
Adapted from: Cook's Country TV
Servings: 8
HU: 5.8
Posted by: MissVN
Date: 12/30/2008
NOTES : Use canned tomato sauce for this recipe—do not use jarred spaghetti
sauce.
1 teaspoon vegetable oil

2 medium onions -- chopped fine
1 clove garlic -- minced
1 tablespoon dried oregano
salt
3/4 teaspoon ground pepper
2 cups low-sodium chicken broth
2 cups tomato sauce
2 teaspoons dark brown sugar
1 1/2 pounds ground sirloin
Heat oil in Dutch oven over medium-high heat until shimmering. Cook onions
until soft and browned around edges, about 8 minutes. Add garlic, tomato paste,
chili powder, oregano, cinnamon, 1 teaspoon salt, pepper, and allspice and cook
until fragrant, about 1 minute. Stir in chicken broth, tomato sauce, vinegar, and
sugar.
Add beef and stir to break up meat. Bring to boil, reduce heat to medium-low,
and simmer until chili is deep brown and slightly thickened, 15 to 20 minutes.
Season with salt and serve. (Chili can be refrigerated in airtight container for up
to 3 days or frozen for up to 2 months.)
490mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable;
1 1/2 Fat; 0 Other Carbohydrates.
438
Asiago-Ham Pinwheels
(A) - Appetizers
Source: BHG Appetizers 2008
Servings: 18
HU: 2.5
12/31/08
Cindy's Notes: These were good hot or cold. I baked them in advance and
rewarmed in a 350 F oven for about 10 minutes.
1 puff pastry sheet -- thawed

2 tablespoons apricot spreadable fruit
1 1/2 tablespoons Dijon mustard
1/4 cup currants
1/4 cup Asiago Cheese -- shredded
6 ounces lean ham slices
Preheat oven to 400 F. Line 2 baking sheets with parchment paper and set
aside.
Unroll puff pastry sheet onto a lightly floured surface; use a rolling pin to roll into
a 14x11-inch rectangle.
In a small bowl, stir together the apricot preserves and Dijon mustard. Spread
onto puff pastry. Sprinkle currants and cheese over pastry. Arrange ham slices
on top of cheese. Starting with a short side, roll rectangle up into a spiral, rolling
tightly. Use a pastry brush to brush end of pastry with water; press seam to seal.
Using a sharp knife, cut the roll into 1/2-inch wide slices. Arrange pinwheels on
baking sheets.
Bake 15-18 minutes or until puffed and golden. Transfer pinwheels to a wire rack;
let cool for 5 minutes. Serve warm.
Carbohydrate; trace Dietary Fiber; 6mg Cholesterol; 204mg Sodium. Exchanges:
1/2 Grain(Starch); 1/2 Lean Meat; 0 Fruit; 1 Fat; 0 Other Carbohydrates.
439
Mini Sno-Ball Cupcakes
(D) - Desserts
Source: BHG Appetizers 2008
Serves 36
HU: 1.5
12-31-08
Cindy's notes: I couldn't find a one-layer cake mix anywhere. I doubled the recipe and
made 36 mini cupcakes with half the batter and 6 mini-bundt cakes with the other half of
the batter. I had extra frosting. I toasted the coconut before dipping the cakes in it.
Nonstick cooking spray

1 package one-layer size white cake mix
1/2 cup canned eggnog (I used light eggnog from a carton)
1 large egg
1 teaspoon vanilla
1/8 teaspoon ground nutmeg
3 ounces cream cheese, softened (I used light cream cheese)
3/4 cup powdered sugar
1/2 teaspoon vanilla
1 to 2 tablespoons canned eggnog (I used light eggnog from a carton)
3/4 cup shredded coconut
Preheat oven to 350 F. Lightly coat 36 mini muffin cups with nonstick cooking spray or
line with mini paper baking cups. Set aside.
In a medium bowl, combine the cake mix, 1/2 cup eggnog, egg, 1 teaspoon vanilla, and
nutmeg. Beat with an electric mixer on low speed just until combined. Beat on medium
speed for 2 minutes, scraping sides of bowl frequently. Divide batter evenly among the
prepared muffin cups, filling each 2/3 full (about 1 rounded teaspoon in each). Bake 10-
12 minutes. Cool in pan 5 minutes and then remove and cool completely on a wire rack.
For frosting: in a medium bowl, combine cream cheese and butter. Beat with an electric
mixer on medium speed ntil combined. Beat in powdered sugar and 1/2 teaspoon
vanilla. Add enough of the eggnog, 1 teaspoon at a time, to make a frosting of spreading
consistency. Frost cakes and then dip each cake top into the coconut.
Per mini cake: 65 calories; 3 g fat (2 g saturated fat); 123 mg colesterol; 61 mg sodium;
9 g carbs; 0 g fiber; 1 g protein.
440
Marmalade Squares
(D) - Dessert
adapted from: Small Batch Preserves
Servings: 48
HU: 2.3
12-31-08
Cindy's Notes: I cut these into squares and then on the diagonal into triangles. They stayed moist
for more than a week. While still warm, I brushed the top of the cake with approximately 2
tablespoons Ginger Brandy. I omitted the powdered sugar topping.
1/2 cup chopped dates

1/2 cup dried apricots -- chopped
1/2 cup candied fruit -- diced
1/2 cup dried cranberries
1/2 cup raisins
1/2 cup walnuts -- chopped
1 cup orange marmalade
1/2 cup mashed bananas
1/2 cup light butter -- softened
1 cup brown sugar -- loosely packed
3 large eggs
2 cups flour
2 teaspoons cinnamon
1/2 teaspoon ginger
1/4 teaspoon salt
3 tablespoons powdered sugar
1. Combine dried fruits and nuts in a large bowl. Stir in marmalade and orange juice. Cover and
let stand overnight. Stir in banana.
2. Cream butter and sugar. Beat in eggs and stir into fruit mixture.
3. Blend flour, baking powder, cinnamon ginger and salt. Stir into fruit mixture. Spoon into lightly
greased 9 x 13 inch pan. Bake in 325 degree oven for 45 minutes.
4. Cool completely and sprinkle with powdered sugar.
Per Serving: 110 Calories; 4g Fat (31.5% calories from fat); 2g Protein; 18g Carbohydrate; 1g
Dietary Fiber; 20mg Cholesterol; 73mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2
Fruit; 1/2 Fat; 1/2 Other Carbohydrates.
441
Mushroom Phyllo Tarts
(A) - Appetizers
adapted from Forty Carrots, Memphis (via Jane)
Servings: 36
HU: 1.3
12-31-08
NOTES : Jane's notes say "Oh My God!" which is close to the reaction most of our guests had
too. Original recipe called for six phyllo sheets; but I needed to double that to have enough phyllo
cups for all the filling. For a time-saving tip, buy the pre-formed mini phyllo cups and lightly brush
them with garlic butter.
3 ounces light cream cheese

1/4 cup dry bread crumbs
1 teaspoon dried dill weed
1/2 teaspoon salt
3/4 cup nonfat sour cream
8 ounces sliced mushrooms
1/4 cup butter
12 frozen phyllo sheets
Heat oven to 350 F. Spray mini muffin cups with nonstick cooking spray.
Saute mushrooms in 2 tablespoons butter.
In a small bowl, combine cream cheese, bread crumbs, dill weed (use 1 Tablespoon if using fresh
dill), salt, sour cream, and lemon juice. Blend well. Stir in half the cooked mushrooms; reserve the
remainder for garnish.
In a small skillet cook the garlic in butter and light butter until tender.
On work surface, unroll phyllo sheets; cover with plastic wrap or damp towel. Brush one phyllo
sheet lightly with garlic butter. Cover with second sheet and brush lightly with butter. Repeat with
a total of six phyllo sheets. With a sharp knife, cut through all layers of phyllo dough making
eighteen 2 12-inch squares. Repeat with remaining six phyllo sheets. Place one square in each
mini muffin cup. Spoon 1 tablespoon of cream cheese mixture into each cup. Top with a slice of
mushroom. Drizzle with any remaining garlic butter.
Bake at 350 F for 15-18 minutes or until light golden brown.
Per Serving: 52 Calories; 3g Fat (52.3% calories from fat); 1g Protein; 5g Carbohydrate; trace
Dietary Fiber; 9mg Cholesterol; 109mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0
Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates.
442
Black-Eyed Peas with Pork & Greens
(M) - Main Dish
Eating Well, Feb 09
HU: 5.5
Makes 6 servings, about 1 1/3 cups each
January 2, 2009
Cindy's Comments: We substituted baby spinach for the kale. I would use a little less
vinegar next time. I added a little of the broth at the same time as the garlic and greens
so things wouldn't stick to the pan and then added the rest of the broth as directed.
Ingredients
1 pound boneless pork chops, trimmed, cut into ½-inch pieces

½ teaspoon salt, divided
¼ teaspoon freshly ground pepper
1 medium onion, chopped
1 cup instant brown rice
8 cups roughly chopped kale leaves (about 1 small bunch), tough stems removed
1 14-ounce can reduced-sodium chicken broth
2 tablespoons cider vinegar or sherry vinegar
½ teaspoon smoked paprika, preferably hot (see Tip)
1 15-ounce can black-eyed peas, rinsed
Instructions
1. Toss pork with 1/4 teaspoon salt and pepper. Heat oil in a large nonstick skillet over
medium heat. Add the pork and cook, stirring, until just cooked through, 4 to 6 minutes.
Transfer to a bowl with a slotted spoon.
2. Add onion, tomato paste and rice to the pan and cook until the onion softens, about 4
minutes. Add kale and garlic and cook until the kale begins to wilt, 1 to 2 minutes. Stir in
broth, vinegar, paprika and the remaining 1/4 teaspoon salt. Bring to a boil. Cover,
reduce heat and simmer until the rice is done, 15 to 20 minutes. Stir in the reserved pork
and black-eyed peas and heat for 1 minute.
Tip: Smoked paprika is a spice made from grinding smoke-dried red peppers. It’s
available in sweet, bittersweet and hot. Find it in the spice section of large supermarkets
or at tienda.com.
Nutrition Information per serving: 281 calories; 8 g fat (2 g sat, 3 g mono); 45 mg

cholesterol; 32 g carbohydrate; 22 g protein; 5 g fiber; 405 mg sodium; 740 mg
potassium. Nutrition bonus: Vitamin A (280% daily value), Vitamin C (190% dv),
Potassium (21% dv), Magnesium (20% dv), Calcium & Iron (15% dv).
2 Carbohydrate Servings
Exchanges: 1 1/2 starch, 1 vegetable, 2 lean meat, 1/2 fat
443
Spiced Chicken with Black-Eyed Peas and Rice
Cooking Light, JULY 2004
Core - yes if brown rice used
Servings 4
HU: 7.8
Posted by Laurie (PoisonQueen)
1/2/09
Quick and Easy, Freezer Friendly
CL notes:For juicier chicken, sear on the stovetop and finish in the oven.
My notes:I did not finish the chicken in the oven. I cooked the rice mixture in the same
pan I browned the chicken in, put the browned chicken on top of the rice, covered it and
let it cook for 5 minutes. It was very juicy. I had about 1/6 of this recipe for dinner, and it
kept me satisfied all evening. The spices w/the creamy beans and rice were perfect for a
cold New Year's Day.
Ingredients:
1 tablespoon olive oil, divided
1 teaspoon paprika
1 teaspoon Old Bay seasoning
1/2 teaspoon sugar
4 (6-ounce) s/b chicken breast halves
1 C frozen chopped onion,thawed(I used fresh)
1 teaspoon minced garlic
1 1/2 cups cooked long-grain rice(I used brown)
1 teaspoon hot pepper sauce(such as Tabasco)
1 (15.8-ounce)can black-eyed peas, undrained
1/4 cup sliced green onions
Instructions
Preheat oven to 350º.
Heat 2 teaspoons of oil in a large nonstick skillet over medium-high heat. Combine
paprika, seasoning, sugar, and 1/4 teaspoon salt; sprinkle over chicken. Add chicken to
pan; cook 2 minutes on each side. Wrap handle of pan with foil. Place pan in oven. Bake
at 350º for 6 minutes or until chicken is done. Cover and keep warm.
Heat 1 teaspoon oil in a large saucepan over medium-high heat. Add frozen onion and
garlic; sauté 3 minutes. Stir in rice, 1/4 teaspoon salt, hot pepper sauce, and black-eyed
peas; cook 3 minutes or until thoroughly heated, stirring frequently. Spoon about 3/4 cup
rice mixture into each of 4 bowls; top each serving with 1 chicken breast half. Sprinkle
each serving with 1 tablespoon green onions.
Yield: 4 servings
Nutritional info(as written):CALORIES 405 (14% from fat); FAT 6.5g (sat 1.3g,mono
3.1g,poly 1.2g); IRON 3.4mg; CHOLESTEROL 99mg; CALCIUM 64mg;
CARBOHYDRATE 37.5g; SODIUM 868mg; PROTEIN 47g; FIBER 5g
444
Sausage-Tortellini Soup
Category: Soup
Adapted from Reader’s Digest The Ultimate Soup Cookbook
HU: 4.4
Serves 14
Posted by: witchypooh (Terri)
Date 01/03/09
1 pound bulk Italian sausage

6 cups of beef stock
1 can (28ounces) stewed tomatoes
1 can (15ounces) tomato sauce
2 cups sliced zucchini
1 cup sliced carrots
1 medium green bell pepper, chopped
¼ cup minced fresh parsley
2 teaspoon sugar
1 teaspoon dried basil
2 cups frozen cheese tortellini
Grated Parmesan cheese (optional)
Cook sausage over medium heat and drain off fat. Transfer to 5-quarter slow
cooker
Add everything except the tortellini’s cook on high till vegetables are tender, 3-4
hours
Cook pasta & drain, stir into slow cooker & cook for 30 minutes. Serve with
cheese.
Note from Cindy: This is the nutrition info I got from MasterCook for the
Sausage-Tortellini Soup (based on 14 servings). I recommend calculating for
yourself because I think it could vary widely based on the brand of sausage and
tortellinis:
1/2 Grain(Starch); 1 Lean Meat; 1 1/2 Vegetable; 1 1/2 Fat; 0 Other
Carbohydrates.
445
Grilled Chicken with Chipotle-Orange Glaze
Adapted from: Eating Well Serves 2
HU: 3.3
Servings: 2
Date: Jan. 4, 2009
Em’s Notes: I didn’t have any frozen orange juice in the house, so I used fresh
and cooked it own to concentrate it.
1 tablespoon orange juice concentrate, thawed

1 ½ teaspoons finely chopped chipotle chiles in adobo sauce (see Note)
1 ½ teaspoons balsamic vinegar
1 teaspoon molasses
½ teaspoon Dijon mustard
2 boneless, skinless chicken breasts, trimmed of fat (8 ounces)
⅛ teaspoon salt
1. Preheat grill or broiler to high. Lightly oil the rack.

2. Whisk orange juice concentrate, chiles, vinegar, molasses and mustard in a
small bowl.
3. Sprinkle chicken with salt. Grill or broil the chicken for 2 minutes. Turn the
chicken, brush with the chipotle-orange glaze, and cook, brushing occasionally
with more of the glaze, 4 minutes more. Turn the chicken again, brush with the
glaze, and cook until no longer pink in the middle, 2 to 5 minutes more.
EW Notes: Chipotle chiles in adobo sauce are smoked jalapenos packed in a

flavorful sauce. Look for the small cans with the Mexican foods in large
supermarkets. Once opened, they’ll keep up to 2 weeks in the refrigerator or 6
months in the freezer.

Nutrition bonus: Selenium (30% daily value), Vitamin C (20% dv).
446
Herbes de Provence-Crusted Lamb Chops
Category: Meats
Adapted From: Cooking Light, July 2004
HU:
Serves: 4
Posted by: Sherryw728
Date: January 6, 2009
CL Notes: The savory coating of Dijon mustard and dried herbs also tastes great
on chicken thighs or beef fillets. Herbes de Provence is a combination of several
dried herbs--including lavender, thyme, rosemary, and basil--that evoke flavors
from the south of France.
Sherry’s Notes: This was very quick and easy. I broiled the lamb chops for 6
minutes per side, because I don’t like meat too rare. It was still pink and juicy.
Ingredients:
1 tablespoon dried herbes de Provence

2 tablespoons Dijon mustard
8 (4-ounce) lamb loin chops, trimmed
Cooking spray
Prepare grill.
Combine first 5 ingredients; rub evenly over both sides of lamb.
Place lamb on a grill rack coated with cooking spray; grill 4 minutes on each side
or until desired degree of doneness.
447
Scottish Shortbread
Dessert
Adapted from Joy of Cooking
HU: 2
Servings: 24
Posted by "sandythecur"
01/06/09
My Notes: I liked these better when I measured the flour VERY scant, and baked
them just a bit longer than recommended. I typically sprinkle turbinado sugar
over them at the end, and I like the extra bit of texture. However, for the holidays,
I used colored sugars and the shortbread cookies made a very easy festive treat.
Ingredients
10 T. butter, softened
1/4 c. powdered sugar
1 1/2 T. sugar
1/4 tsp. salt
1 1/2 c. flour
Instructions
1. Beat together butter, powdered sugar, sugar, and salt until fluffy and well
blended.
2. Gradually sift flour over the top while stirring. Lightly knead until well blended
and smooth. If dough is too dry to hold together, sprinkle water over it a few
drops at a time; be careful not to overmoisten.
3. Firmly press the dough into an 8x8-9nch pan to form a smooth, even layer.
Pierce dough deeply with a fork in a decorative pattern.
4. Bake at 300 degrees until the shortbread is faintly tinged with pale gold and
just slightly darker at the edges, 45-50 minutes.
5. Remove pan to rack and let cool until barely warm. Cut almost through the
dough to form bars. If desired, sprinkle with sugar.
6. Let stand until completely cool. Separate into bars.

Carbohydrate; trace Dietary Fiber; 13mg Cholesterol; 71mg Sodium.
448
Yellow Split Pea Soup with Cumin and Lemon
Category: Soup/Stew (ST)
Adapted from: Not Your Mother’s Slow Cooker Recipes for Two
HU: 5.9
Servings: 4
Date: Jan. 6, 2009
Em’s Notes: Next time I will puree the soup. I loved the flavors, very fresh taste.
Cookbook Notes: This is one of my favorite soups. I have been making it for
more than 20 years and originally got the recipe from The Tassajara Recipe
Book by Ed Brown (Shambala, 1985). I serve it with steamed basmati rice, lemon
wedges, and warm, buttered handmade tortillas.
1 Tablespoon light butter (original recipe called for 2T regular butter)

1 teaspoon olive oil (original recipe called for 1T)
1 medium onion – chopped
1 medium carrot – diced
2 stalks celery – diced
1 1/2 teaspoons cumin
1 1/2 cups yellow split peas
5 cups water
2 teaspoons fresh ginger
Spicy Lemon Yogurt (see next page)
1. In a large skillet, heat the butter and oil over medium-high heat. Add the onion,
carrot, and celery and cook until tender, about 5 minutes. Add the cumin, cook
another few minutes so that the spice will release its flavor.
2. Place the split peas, water, ginger, and bay leaf in the slow cooker. Add
cooked vegetables and scrape the cumin-soaked oil into the crock with a spatula
stir to combine. Cover and cook on LOW for 8 to 10 hours, until the split peas are
completely tender.
3. Remove and discard the bay leaf. Add the lemon zest and juice, salt, and
pepper. Cover and cook 10 minutes longer. Serve in bowls topped with the
lemon yogurt (about 2 T), if desired.
Soup with Yogurt: Per Serving: 317 Calories; 4g Fat (10.5% calories from fat);
Sodium. Exchanges: 3 Grain(Starch); 1 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 0
Non-Fat Milk; 1/2 Fat.
449
Spicy Lemon Yogurt (this is 1/2 of the original recipe)
Serve with Yellow Split Pea Soup with Cumin and Lemon on page 4286
Category: S (Sauce)
Adapted from: Not Your Mother’s Slow Cooker Recipes for Two
HU: 0.3
Servings: 4
Date: Jan. 6, 2009
1/2 cup plain nonfat yogurt

1/8 teaspoon coriander
1/16 teaspoon smoked paprika (original recipe called for regular paprika)
1/4 teaspoon lemon zest
2 drops Tabasco sauce
1/2 pinch salt
1. Place the yogurt in a small bowl and add the coriander, paprika, lemon zest,
hot sauce and salt. Stir with a whisk until smooth. Cover and refrigerate until
ready to serve.
Yogurt Sauce: Per Serving: 16 Calories; trace Fat (3.1% calories from fat); 2g
Protein; 2g Carbohydrate; trace Dietary Fiber; 1mg Cholesterol; 39mg Sodium.
Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Non-Fat Milk; 0
Fat.
450
Tuscan Pork Loin
Adapted from: EW's Healthy Comfort Foods

HU: 5.3
Serves: 10
Posted by: Kate
January 7, 2008
This was easy and very tasty, great comfort food.
Roasted pork loin is a staple of Italian cooking. In this recipe we coat the lean
meat with garlic, rosemary and aromatic lemon zest before it goes in the oven,
and then deglaze the pan with vermouth to make a savory gravy.
1 3-pound pork loin, trimmed

1 teaspoon kosher salt
3 cloves garlic, crushed and peeled
2 tablespoons chopped fresh rosemary
1 tablespoon freshly grated lemon zest
3/4 cup dry vermouth or white wine
2 tablespoons white-wine vinegar
1. Tie kitchen string around pork in three places so it doesn’t flatten while
roasting. Place salt and garlic in a small bowl and mash with the back of a spoon
to form a paste. Stir in oil, rosemary and lemon zest; rub the mixture into the
pork. Refrigerate, uncovered, for 1 hour.
3. Place the pork in a roasting pan. Roast, turning once or twice, until a
thermometer inserted into the thickest part registers 145°F, 40 to 50 minutes.
Transfer to a cutting board; let rest for 10 minutes.
4. Meanwhile, add vermouth (or wine) and vinegar to the roasting pan and place
over medium-high heat. Bring to a simmer and cook, scraping up any browned
bits, until the sauce is reduced by half, 2 to 4 minutes. Remove the string and
slice the roast. Add any accumulated juices to the sauce and serve with the pork.
NUTRITION INFORMATION: Per 3-ounce serving: 221 calories; 11 g fat (3 g sat,

6 g mono); 69 mg cholesterol; 1 g carbohydrate; 24 g protein; 0 g fiber; 156 mg
sodium; 368 mg potassium.
Nutrition bonus: Thiamin (58% daily value), Selenium (50% dv).
0 Carbohydrate Servings
Exchanges: 3.5 lean meat
451
Whole Grain Rice Pilaf
Adapted from: EW’s Healthy Comfort Food

HU: 1.7
Serves: 6
Posted by: Kate
January 7, 2009
A tasty, healthier version of rice pilaf.
Great-tasting whole-grain pilafs are available these days, and they are a step up
(nutritionally speaking) from the original San Francisco treat, but unfortunately
they are usually loaded with sodium. Our version combines whole-wheat pasta,
onions and brown rice for delicious results with less sodium.
2 teaspoons extra-virgin olive oil or canola oil

1/2 cup broken whole-wheat spaghetti pieces
1/3 cup finely diced onion
1 14-ounce can reduced-sodium chicken broth
1 cup instant brown rice
1/4 teaspoon salt
1 bay leaf
1 tablespoon chopped fresh parsley
Heat oil in a saucepan over medium-high heat. Add pasta and onion; cook,
stirring, until starting to brown, about 3 minutes. Add broth, rice, salt and bay leaf;
bring to a boil. Reduce heat to low, cover and cook until the liquid is absorbed
and the rice is tender, 10 to 12 minutes. Let sit for 5 minutes. Discard the bay
leaf. Fluff with a fork and stir in parsley.
NUTRITION INFORMATION: Per serving: 98 calories; 2 g fat (0 g sat, 1 g

mono); 1 mg cholesterol; 17 g carbohydrate; 3 g protein; 2 g fiber; 131 mg
sodium; 32 mg potassium.
1 Carbohydrate Serving
Exchanges: 1 starch, 1/2 fat
452
Baked Apples
Category: Fruits (F)
From: Emily’s Kitchen
HU: 1.8
Servings: 1
Date: Jan. 7, 2009
Em’s Notes: This makes a very tasty dessert. I couldn’t find the recipe that I
thought sounded quite right. I used bits and pieces of a variety of recipes to come
up with this.
1 medium apple, any variety

2 teaspoons brown sugar
1 dash cinnamon, preferably Vietnamese
1 teaspoon walnuts -- chopped
2 teaspoons dried cranberries -- chopped
Pre-heat oven to 350
Mix brown sugar, cinnamon, walnuts and cranberries.
Core apple and put sugar mixture inside the cored apple.
Bake for 1 hour.
Cool 5 to10 minutes before eating.
Grain(Starch); 0 Lean Meat; 1 1/2 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.
453
Oatmeal Coconut Breakfast Bars
Category BR
Source: reader-created recipe printed in American Profile magazine
HU: 2.8
Servings 18
Posted by DebMj1
1/10/09
Deb's Notes: I used unsweetened organic coconut with 40% lower fat, and I
also used all white whole-wheat flour. NI is figured on original recipe
though.
1 cup quick cooking oats

1 1/2 cups apple juice
1/2 cup toasted wheat germ
3/4 cup shredded sweetened coconut, divided
1 teaspoon salt
1 cup packed brown sugar
1/2 cup unsweetened applesauce
2 cups grated carrots
2 eggs, lightly beaten
Preheat oven to 350 F. Grease a 13x9 inch baking pan.
In a microwave-safe bowl, combine oatmeal and apple juice. Cover and heat
on high 2 minutes. Let stand 10 minutes.
Combine flour, wheat germ, 1/2 cup coconut, baking powder, baking soda and
salt. In a separate bowl, combine brown sugar, appleasauce, carrots and
eggs. Fold into flour mixture. Add oatmeal mixture and stir just until
blended.
Spoon into baking dish. Sprinkle with remaining 1/4 cup coconut. Bake 50 to
60 minutes, until a toothpick inserted in center comes out clean. Cool and
cut into bars.
150 calories, 2 gms. fat, 3 gms. protein, 29 gms. carbohydrates, 2 gms.

fiber and 250 mg. sodium.
454
Fig-and-Arugula Salad with Parmesan
Category: (S) Salad
Adapted from CL: Aug.2000
HU: 2.8
Servings: 4 (1-1/2 cups each)
Posted by: Hartssy (NancyM)
Date: 1/10/09
Cooking Light Comments: The combination of flavors in this recipe-- sweet figs,
sharp cheese, and peppery arugula-- couldn't be better; it received the highest
rating in our Test Kitchens.
Nancy’s Comments: Awesome salad! Served at Christmas dinner and it was

GONE after one round of the table!! Easy and YUMMY!! Oh, I also subbed
shaved Asiago cheese as I didn't have Parm and I only used 6 fresh figs and
thinly sliced each one and tossed into salad, Excellent!
Ingredients
2 tablespoons minced shallots

1 1/2 tablespoons balsamic vinegar
1/4 teaspoon salt
16 fresh figs, each cut in half lengthwise
6 cups trimmed arugula (about 6 ounces)
1/4 cup (1 ounce) shaved fresh Parmesan cheese
Preparation
Combine first 4 ingredients in a large bowl; stir well with a whisk. Add figs; cover
and let stand 20 minutes. Add arugula and pepper; toss well. Top with cheese.
Serve immediately.
Nutritional Information:
Cal: 156 (33% from fat);Fat:5.8gm (sat.1.7gm, mono 3.1gm, Poly 0.5gm); Prot:
4.6gm; Carb: 25.1gm; Fiber: 4.9gm/ Cholesterol: 5mg; Iron: 1.1mg; Sodium
273mg; Calcium: 194mg
455
Golden Grains Soup
Source: Secrets of Cooking for Long Life by Sandra Woodruff
HU: 1.8
Serves 7 (see note)
January 10, 2009
Cindy's Note: I left about 1/4 of the vegetables in the pot rather than puree all of
them because I like my soup chunky. I divided this into four 1-1/2 cup servings
and one 1-cup serving.
4 1/2 cups unsalted vegetable or chicken broth or water (I used low-sodium, fat-
free chicken broth)
2 cups diced peel sweet potato (about 1 medium-large)
1/2 cup chopped yellow onion
1 stalk celery (including leaves), chopped
1 tablespoon instant chicken or vegetable granules
1/8 teaspoon white pepper
3/4 cup quick-cooking barley or brown rice (I used barley)
1 cup fresh or frozen whole kernel corn
Place the broth or water, sweet potato, onion, celery, bouillon, ginger, thyme, and
pepper in a 3-quart pot and bring to a boil over high heat. Reduce heat to low,
cover, and simmer for 10 minutes or until the potatoes are tender.
Using a slotted spoon, transfer the sweet potatoes and vegetables to a blender
or food processor. Add 2 cups of broth and cover, venting lid to allow steam to
escape. Process at low speed until smooth.
Return the pureed mixture to the pot. Stir in the barley or rice, increase heat to
high and allow the mixture to come to a boil. Reduce heat, cover, and simmer 5
minutes.
Add the corn to the pot, cover, and simmer another 5-10 minutes until the barley
or rice is tender.
Yield: 7 cups
NI per cup: 125 calories, .4 g fat, 3.8 g fiber, 29 g carbs, 0 mg cholesterol, 3.2 g
protein, 298 mg sodium.
456
Banana-Cinnamon Waffles
BR (Breakfast)
Source: Cooking Light, May 2005
HU: 4.2
Serves 8
January 11, 2009
CL: Crown these lightly spiced waffles with cinnamon sugar, sliced bananas, and/or a
drizzle of maple syrup. Buckwheat flour adds a somewhat tangy, robust nuttiness.
Cindy's Comment: This was a great first recipe to try out my new waffle iron. I only got
7 and a half servings (not quite enough batter for the whole iron in the last batch). I froze
the extra servings for quick breakfasts during the week. On-line reviewers said that the
recipe also works well using extra whole wheat or all-purpose flour if you don't have
buckwheat.

1/4 cup buckwheat flour
1/4 cup ground flaxseed
2 tablespoons sugar
1/4 teaspoon salt
1 1/2 cups fat-free milk
1 large ripe banana, mashed
Cooking spray
Lightly spoon flours into dry measuring cups; level with a knife. Combine flours, flaxseed,
and next 4 ingredients (through salt) in a medium bowl, stirring with a whisk.
Combine milk, butter, and eggs, stirring with a whisk; add milk mixture to flour mixture,
stirring until blended. Fold in mashed banana.
Preheat a waffle iron. Coat iron with cooking spray. Spoon about 1/4 cup batter per 4-
inch waffle onto hot waffle iron, spreading batter to edges. Cook 3 to 4 minutes or until
steaming stops; repeat procedure with remaining batter.
Yield: 8 servings (serving size: 2 waffles)
457
Seafood Pie
(FS)
Adapted from Irish Food & Cooking
HU: 10 (see note)
Serves 4
January 11, 2009
Cindy's Notes: Tom made this for dinner last night. The cookbook said this was 4-5 servings. NI
for 4 servings: 336 calories, 11.6 fat, and 1.7 g fiber = 7.3 HU. We used red snapper instead of
haddock or cod and a can of whole baby clams instead of 1/2 pound smoked haddock or cod.
The variation in nutrition info may also be because you discard a portion of the milk & water used
to cook the fish.
1 pound red snapper

10 ounces canned clams -- drained
2/3 cup skim milk
2/3 cup water
1 slice lemon
1 small bay leaf
2 sprigs parsley -- chopped
3 tablespoons chopped fresh parsley
1 pound potatoes -- boiled and mashed
Preheat the oven to 375 F. Rinse the fish and cut into manageable pieces and put into a pan with
the milk, water, lemon slice, bay leaf and parsley sprigs. Bring slowly to the boil, then simmer
gently for 15 minutes until tender.
Strain and reserve 1 1/4 cups of the cooking liquid. Leave the fish until cool enough to handle and
then flake, discarding any bones if present. Discard lemon slice, bay leaf and parsley. Set fish
aside.
Melt 2 tablespoons butter in a heavy pan, add the flour and cook for 1-2 minutes over low heat
stirring constantly. Then gradually add the reserved cooking liquid, stirring well to make a smooth
sauce.
Simmer the sauce gently for 1-2 minutes, then remove from the heat and stir in the flaked fish,
clams, chopped parsley and lemon juice. Season to taste with ground black pepper.
Turn into a casserole dish (7-1/2 cup pie dish or other shallow casserole dish), cover with mashed
potatoes and dot with 2 tablespoons butter.
Cook in the oven for about 20 minutes or until heated through. The top should be golden brown
and crunchy. (We cooked ours for 30 minutes and it did not get browned. Perhaps a few minutes
under the broiler would help.) Divide the pie among 5 serving plates and serve with a green
vegetable.
Dietary Fiber; 121mg Cholesterol; 317mg Sodium. Exchanges: 2 Grain(Starch); 6 Lean Meat; 1/2
Vegetable; 0 Fruit; 0 Non-Fat Milk; 2 1/2 Fat; 0 Other Carbohydrates.
458
Three-Bean Moroccan Stew
ST (Soup/Stew)
adapted from Cooking Club of American email
HU: 6.4
Serves 6
January 11, 2009
CCA: Add a dash of cayenne pepper to this stew if you enjoy fiery flavors. Serve
it with a salad and warm whole wheat pita bread for a high-fiber meal.
Cindy's Comments: This is a very hearty stew and I thinned mine out a little with
an extra 4 ounces of chicken broth and 10 ounces of Spicy V-8 juice. Since I'm
allergic to cumin I replaced it with 3/4 tsp Penzey's Northwoods Fire spice blend
and 1/4 teaspoon cayenne pepper.

1 large onion, diced
1 1/2 teaspoons ground cumin
1 teaspoon ground coriander
1 (15-oz.) can garbanzo beans, drained, rinsed
1 (15-oz.) can cannellini beans, drained, rinsed
1 (15-oz.) can black beans, drained, rinsed
1 (14.5-oz.) can diced tomatoes (I used tomatoes with green chiles)
2 (14-oz.) cans lower-sodium chicken broth
1 cup golden raisins
1 (10-oz.) pkg. baby spinach
1. Heat oil in large pot over medium-high heat until hot. Cook onion 3 minutes or
until softened, stirring frequently. Stir in cumin, coriander and cinnamon.
2. Add all remaining ingredients except spinach; bring to a boil. Reduce heat to
low; simmer 15 minutes. Stir in spinach; cook 3 minutes or just until wilted.
6 (1 1/2-cup servings)
PER SERVING: 345 calories, 4 g total fat (.5 g saturated fat), 18 g protein, 65 g
carbohydrate, 0 mg cholesterol, 835 mg sodium, 12.5 g fiber
459
Steel-Cut Oatmeal w/ Raisins (Slow-Cooked)
Adapted From: Not Your Mother’s Slow Cooker Recipes for Two
HU: 3.2
Servings: 3
Date: Jan. 11, 2009
Em’s Notes: This is very good. I think that Overnight Oatmeal is a little better, but
it is also higher point. This is a nice alternative. It reheats nicely.
3/4 cup oats

1/4 cup raisins
1 Tablespoon orange zest
1 pinch mace
3 cups water
Combine all ingredients in slow cooker.
Cover and cook on LOW for 8 to 9 hours, until thick and creamy.
Stir well and scoop into serving bowls.
460
Greek Chicken with Feta (Slow-Cooked)
Adapted From: Not Your Mother’s Slow Cooker Recipes for Two
HU: 3.4
Servings: 3
Date: Jan. 11, 2009
Em’s Notes: This was very tasty. The original recipe called for leg-thigh quarters.
My POG didn’t have them this morning, so I went with chicken thighs. The thighs
were large, so I used 3 and made this 3 servings. If you prefer chicken breasts, I
would use bone-in and plan for the lower end of the cooking time.
3 ounces light feta cheese

1 Teaspoon olive oil
16ounces chicken thigh, no skin, R-T-C
1 medium onion -- thinly sliced
salt and pepper
7 ounces canned tomatoes
1 tablespoon tomato paste
Pinch oregano
Place the feta in a bowl with cold water to cover and set aside (this leaches out
some of the salt).
Heat the olive oil in a medium-size skillet and brown the chicken on both sides.
While the chicken is browning, spray the inside of the crock with nonstick cooking
spray and lay the onion and garlic in the bottom. Place the browned chicken on
top, sprinkle with salt and pepper, and add the tomatoes in juice, tomato paste
and oregano. Cover and cook on LOW for 6 to 8 hours, until chicken is tender
and cooked through.
Remove the feta from the water, cut into slices, and arrange the slices over the
top of the chicken. Cover and cook for 15 minutes to melt the cheese.Serve
immediately.
461
Mocha Crumb Cake
Category: Dessert (D)
HU: 2.1-4.7
Servings: 8 or 9
Date: Jan. 11, 2009
Em’s Notes: This did not get a good review on the CLBB, but I really like it. I used
an 8” square pan and chose to cut it into 9 servings.
1 1/4 cups all-purpose flour [I used WW pastry flour]

2/3 cup sugar [I used 1/3 cup sugar and 1/3 cup Splenda)
3 tablespoons unsweetened cocoa
1 tablespoon instant coffee granules
1/8 teaspoon salt
1/4 cup chilled stick margarine or butter, cut into small pieces [I used light butter]
1/3 cup 1% low-fat milk [I used skim]
1 large egg
Cooking spray
1 1/2 teaspoons water
Lightly spoon flour into dry measuring cups, and level with a knife. Combine flour
and next 4 ingredients (flour through salt) in a mixing bowl, and cut in margarine
with a pastry blender or 2 knives until mixture resembles coarse meal. Reserve
1/2 cup flour mixture for topping, and set aside.
Combine remaining flour mixture, baking powder, and baking soda; add milk,
vanilla, and egg. Beat at medium speed of a mixer until blended. Spoon batter
into an 8-inch round cake pan coated with cooking spray. Combine reserved 1/2
cup flour mixture and water; stir with a fork. Sprinkle crumb mixture over batter.
Bake at 350° for 30 minutes or until cake springs back when touched lightly in
center. Cool on a wire rack.
CALORIES 213 (30% from fat); FAT 7g (sat 1.6g,mono 2.8g,poly 2g); IRON 1.4mg;
3.9g; FIBER 0.5g = 4.7 HU per serving
9 servings with my changes: Per Serving: 128 Calories; 4g Fat (24.7% calories from fat); 4g
Protein; 21g Carbohydrate; 3g Dietary Fiber; 28mg Cholesterol; 147mg Sodium. = 2.1 HU per
serving.
462
Pumpkin-Parmesan Scones
Category: Bread (BR)
Adapted From: Cooking Light, January ‘09
HU: 2.0 – 2.7
Servings: 12
Date: Jan. 11, 2009
CL Notes: Canned pumpkin puree makes these scones moist and tender, and it imbues
them with the antioxidant beta-carotene. Pumpkinseed kernels add nutty crunch. Serve
with a hearty vegetable soup or a meaty stew.
Em’s Notes: I think that I will go the easy route next time and make these like drop
biscuits next time.
6.75 ounces all-purpose flour (about 1 1/2 cups) [I used 1 cup]

2.375 ounces whole wheat flour (about 1/2 cup) [I used 1 cup]
1/2 teaspoon salt
1/4 cup chilled butter, cut into small pieces [I used light butter]
1/2 cup canned pumpkin
1/2 cup fat-free plain yogurt
2 large egg whites, divided
2 tablespoons grated fresh Parmesan cheese
1 tablespoon pumpkinseed kernels
2. Weigh or lightly spoon flours into dry measuring cups; level with a knife. Combine
flours, baking powder, baking soda, and salt in a large bowl; cut in butter with a pastry
blender or 2 knives until mixture resembles coarse meal. Combine pumpkin, yogurt, and
1 egg white, stirring with a whisk. Add to flour mixture; stir just until moist.
3. Turn dough out onto a lightly floured surface; knead lightly 4 times with floured hands.
Pat dough into an 8-inch circle on a baking sheet lined with parchment paper. Cut dough
into 12 wedges, cutting into but not through dough. Brush remaining 1 egg white over
top of dough. Sprinkle dough with cheese and pumpkinseeds, pressing lightly to adhere.
Bake at 400° for 20 minutes or until golden. Slice scones along score lines with a
serrated knife. Serve warm.
CALORIES 129 ; FAT 4.9g (sat 2.7g,mono 1.2g,poly 0.5g); CHOLESTEROL 11mg;
CALCIUM 83mg; CARBOHYDRATE 17.6g; SODIUM 253mg; PROTEIN 4.4g; FIBER
1.4g; IRON 1.3mg = 2.7 HU per serving
With my changes: Per Serving: 106 Calories; 3g Fat (21.9% calories from fat); 4g
Protein; 17g Carbohydrate; 2g Dietary Fiber; 6mg Cholesterol; 287mg Sodium. = 2 HU
per serving.
463
Kalamata Olive Bread with Oregano
Category: Bread (BR)
Adapted From: Cooking Light, January ‘09
HU: 2.3- 2.9
Servings: 12
Date: Jan. 11, 2009
CL Notes: A Greek salad and Pork Chops Oreganata go well with this fragrant loaf,
though simply buttered slices will also satisfy.
Em’s Notes: This was really tasty with the Greek Chicken with Feta. I think that this
would be good with any main dish with Greek flavors.

1 cup finely chopped onion
9 ounces all-purpose flour (about 2 cups) [1 used 1 cup AP and 1 cup WW]
1/2 teaspoon salt
1 cup low-fat buttermilk [I used nonfat]
2 tablespoons butter, melted [I used light butter]
2 large egg whites
1/4 cup pitted kalamata olives, chopped
1 tablespoon chopped fresh oregano
Cooking spray
2. Heat oil in a large nonstick skillet over medium-high heat. Add onion to pan; sauté 3
minutes or until onion is tender. Set aside.
3. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour,
baking soda, and salt in a large bowl; make a well in center of mixture. Combine
buttermilk, butter, and egg whites, stirring with a whisk. Add buttermilk mixture to flour
mixture, stirring just until moist. Fold in onion, olives, and oregano.
4. Spread batter into an 8 x 4–inch loaf pan coated with cooking spray. Bake at 350° for
45 minutes or until a wooden pick inserted in center comes out clean. Cool 10 minutes in
pan on a wire rack; remove from pan. Cool completely on wire rack.
Yield: 12 servings (serving size: 1 slice)
CALORIES 133 ; FAT 4.6g (sat 1.8g,mono 2.2g,poly 0.4g); CHOLESTEROL 6.7mg;
0.8g; IRON 1mg = 2.9 HU per serving
With my changes: Per Serving: 119 Calories; 4g Fat (29.0% calories from fat); 4g
Protein; 18g Carbohydrate; 2g Dietary Fiber; 3mg Cholesterol; 320mg Sodium. = 2.3 HU
per serving
464
Four Cheese Baked Penne
Source: Ellie Krieger
HU: 11.2
Serves: 6
Posted by: Kate
January 13, 2009
This was yummy, cheesy comfort food and very filling, you could easily get 8 hearty
servings from this recipe. I subbed Ronzoni Smart Taste penne for the whole wheat.
1 pound whole-wheat penne

1 1/2 cups small-curd low-fat cottage cheese
1 cup part-skim ricotta cheese
1 1/4 cups shredded part-skim mozzarella cheese, divided
3 tablespoons chopped parsley
1 medium onion, chopped
1 (15-ounce) can low-sodium crushed tomatoes
1 (8-ounce) can low-sodium tomato sauce
1 teaspoon dried rosemary
1/2 teaspoon chili flakes
3/4 teaspoon salt
1/4 teaspoon pepper
Cooking spray
1/4 cup grated Parmesan (3/4 ounces)
Directions:
Preheat oven to 400 degrees F.

Combine the cottage cheese, ricotta cheese, 1/2 cup mozzarella and parsley in a bowl
and stir with a fork to incorporate and set aside. Cook pasta until tender but still firm, a
minute or 2 less than the package directs. Drain.
Heat the oil in the same pot over medium heat. Add the onion and cook stirring
occasionally, until translucent, about 5 minutes. Add the garlic and cook for 30 seconds
more. Add the tomatoes, tomato sauce, oregano, rosemary, chili flakes, salt and pepper.
Bring to a boil, then reduce heat and simmer for 10 minutes until sauce thickens slightly.
Return pasta to pot with sauce and turn off heat. Add cottage cheese mixture.
Spray a 9 by 13-inch glass baking dish with cooking spray then transfer pasta mixture to
pan. Top with remaining 3/4 cup mozzarella and the parmesan. Bake until heated
through and cheese is melted, 30 minutes.
Per Serving:
Calories 540; Total Fat 15 g; (Sat Fat 7 g, Mono Fat 3.5 g, Poly Fat 0.5 g) ; Protein 30 g;
Carb 73 g; Fiber 9 g; Cholesterol 35 mg; Sodium 860 mg
465
Seared Scallops with Tropical Salsa
Adapted From: William Sonoma Cooking Class
HU: 2.6
Servings: 4
Date: Jan. 19, 2009
1/2 cup pineapple -- diced

1/2 cup mango -- diced
1/2 cup cucumber -- diced
1/2 cup red bell pepper -- diced
3 tablespoons cilantro -- chopped
4 teaspoons lime juice
1 jalapeno -- seeded and minced
salt and pepper
1 pound sea scallop
In a bowl, combine the pineapple, mango, cucumber, bell pepper, cilantro, lime
juice and chili. Toss well to form a salsa. Set aside.
Heat a large nonstick fry pan over medium-high heat. Coat the pan with cooking
spray. Season the scallops with salt and pepper. Add half of the scallops to the
pan and sear, turning once, until golden brown on both sides and opaque
throughout, about 2 minutes on each side.
Transfer the scallops to a warmed plate. Keep warm while cooking the remaining
scallops in the same way.
Divide the scallops among warmed individual plates. Spoon salsa over the tops,
dividing it evenly. Serve immediately. Serves 4.
466
Turkey Lasagna Roll-Ups
Poultry (P)
Adapted from Light & Tasty
HU: 7.2
Servings: 4
1/19/2009
Sherry’s Comments: They were very good and fairly easy to put together. I had
a little trouble rolling them up without the filling coming out, but they were still
good. I wasn’t sure how DH would like them, but he said they were good. He
didn’t like the broccoli though, and asked that I leave that out the next time I
make them.
INGREDIENTS :
4 lasagna noodles
6 ounces lean ground turkey
1 small onion, chopped
1 cup chopped fresh broccoli
1/4 cup water
1 cup (8 ounces) reduced-fat ricotta cheese
1 egg, beaten
1 tablespoon fat-free milk
1-1/2 teaspoons minced fresh thyme or 1/2 teaspoon dried thyme
1/4 teaspoon salt
2 cups meatless spaghetti sauce, divided
1/4 cup shredded Parmesan cheese
DIRECTIONS:
Cook the noodles according to package directions; rinse and drain. In a nonstick
skillet, cook the turkey and onion over medium heat until turkey is no longer pink.
Meanwhile, in a small saucepan, bring broccoli and water to a boil. Reduce heat;
cover and simmer for 5 minutes or until crisp-tender; drain.
Add the broccoli, ricotta, egg, milk, thyme and salt to the turkey mixture. Spread
over each noodle; drizzle each with 1/4 cup spaghetti sauce. Carefully roll up
jelly-roll style. Place seam side down in an 8-in. square baking dish coated with
cooking spray. Drizzle with remaining spaghetti sauce.
Cover and bake at 375° for 45-50 minutes or until heated through. Sprinkle with
Parmesan cheese.
Nutrition Facts
One serving: (1 roll-up) Calories: 347 Fat: 13 g Saturated Fat: 6 g Cholesterol:
110 mg Sodium: 853 mg Carbohydrate: 33 g Fiber: 4 g Protein: 23 g Diabetic
Exch: 3 lean meat, 2 vegetable, 1-1/2 starch, 1/2 fat.
467
Sesame Halibut with Roasted Tomatoes
Fish
Source: Clean Eating Magazine J/F 09 issue
HU: 6
Serving Size: 6
posted by: JosephineTomato (Jo)
1/21/09
Jo’s notes: I only cooked a third of this recipe and it was wonderful. Simple and
fast. The tomatoes caramelize and are very sweet. I sliced the garlic thinly to
prevent it from burning and also cooked this in a 425 oven as I accompanied with
the Skinny Scalloped Potatoes.
Ingredients:
2 lbs cherry tomatoes

2 T extra virgin olive oil
2 large garlic cloves crushed
6 Pacific halibut filets (4-6 oz each)
2 T sesame oil
Kosher salt to taste
Pepper to taste
2 T chopped cilantro
Instructions:
Preheat oven to 400. Slice tomatoes in half and put them into a large bowl with
olive oil and garlic. Mix well. Put that mixture onto a baking sheet and roast until
tender and some edges are just beginning to burn about 20 minutes.
While the tomatoes are cooking, heat a non-stick skillet over medium high heat.
Coat both sides of the fish with the sesame oil and season to taste with salt and
pepper.
Place the halibut in skillet and cook until done 1/3 of the way up the side, about
3-4 minutes. Flip and continue to cook another 3-4 minutes (only about 1/3 of the
way) to keep the center moist.
To serve, plate halibut, top with roasted tomatoes and garnish with cilantro.
NI per 5 oz serving (of both fish and tomatoes): Calories 270, Total fat 13g; sat
fat, 2 g ; carbs, 6 g; fiber, 2g; sugars, 4g; protein 33g; sodium 160mg;
cholesterol, 45mg
468
Skinny Scalloped Potatoes
Potatoes
Source: Clean Eating Magazine J/F 09 issue
HU: 2.4
Serving Size: 6
posted by: JosephineTomato (Jo)
1/21/09
Hands on Time: 15 minutes

Total time: 60 minutes
Jo’s notes: I cut this recipe in half and used an 8 x 8 Pyrex baking dish. Don’t
forget to spray it first. Easy and very tasty.
Ingredients:
2 tsp whole wheat flour
1 c skim milk
¼ cup low fat reduced sodium chicken broth
Pinch sea salt
½ t ground black pepper
2 pounds Yukon Gold potatoes, peeled and sliced thinly (1/8” slices) (about 12-
15 potatoes)
2 carrots, peeled and sliced thinly
½ cup chives, chopped
Preheat oven to 425
Place flour in a medium saucepan over low heat. Gradually add milk, stirring with
a whisk until blended. Stir in broth, salt and pepper and bring to a boil over
medium heat stirring constantly. Reduce heat and simmer until mixture thickens,
about 5 minutes, remove from heat.
Layer 1/3 of potato slices in the bottom of an 11 x 17 covered baking dish. Tope
with ½ carrot slices and a sprinkle of chives. Repeat layers ending with potato
slices. Pour milk mixture over potato mixture and top with remaining chives.
Cover and bake for 45 minutes
NI per 2/3 c serving: Calories: 150; Total fat: 0 g; Carbs 32 g; Fiber 3 g; Sugars 3
g; Protein 5g; Sodium 105 mg; Cholesterol 0 mg
469
Turkey Jambalaya
Adapted from Cooking Light 2002 Annual
HU: 5
8 servings (1 cup each)
Posted by DebMj1
1/22/09
Freezer-Friendly
CL Notes: Andouille sausage adds a kick to the Cajun classic from Louisiana.
Rice and shredded turkey absorb a flavorful mixture of tomatoes and spices until
they're bursting with flavor.

1 1/2 cups chopped onion
1 cup chopped green bell pepper
1 cup chopped red bell pepper
2 1/2 teaspoons paprika
1/2 teaspoon salt
1 cup uncooked long-grain rice
1 (14.5-ounce) can diced tomatoes, undrained
2 cups shredded cooked turkey
6 ounces andouille sausage, chopped (I used Han's chicken andouille sausage)
2 tablespoons sliced green onions
Heat oil in a large Dutch oven over medium-high heat. Add onion and garlic;
sauté 6 minutes or until lightly browned. Stir in bell peppers and next 5
ingredients (bell peppers through black pepper); sauté 1 minute. Add rice; sauté
1 minute. Stir in broth and tomatoes; bring to a boil. Cover, reduce heat, and
simmer 15 minutes. Add turkey and sausage; cover and cook 5 minutes. Sprinkle
with green onions.
Calories:249 (27% from fat)
Fat:7.6g (sat 2.4g,mono 3.4g,poly 1.3g)
Protein:17.3g
Carbohydrate:27.4g
Fiber:2.7g
Cholesterol:42mg
Iron:2.7mg
Sodium:523mg
Calcium:37mg
470
Pork Chops Stuffed with Sun-Dried Tomatoes and Spinach
Source Giada deLaurentis
HU: 7.6
Servings: 4
Category Meat
Posted by Dogmama13
1/23/09
Dogmama comments: I had to cook the pork much longer than 4 minutes on each side. My chops
were very thick. My sun dried tomatoes were too old so they tasted horrible. I used lemon juice
instead to get the tartness and it worked just fine. Also, I had to leave out the Dijon due to family
preference. I will make it as is the next time just for me but the sun dried tomatoes and Dijon
mustard will make this spectacular.
1 tablespoon olive oil -- plus 1 tablespoon

6 sun-dried tomatoes -- diced
10 ounces frozen spinach -- (10-ounce) thawed and excess water squeezed out
1/2 teaspoon salt -- plus more for seasoning
1/2 teaspoon freshly ground black pepper -- plus more for seasoning
1/4 cup goat cheese -- (2 ounces)
1/3 cup reduced-fat cream cheese
4 boneless pork chops -- (4-ounce) center-cut
1 1/2 cups chicken broth
1/2 lemon -- zested
Warm the 1 tablespoon olive oil in a medium saute pan over medium heat. Add the
garlic and cook until fragrant, about 1 minute. Add the sun-dried tomatoes, spinach, salt,
pepper, and thyme. Cook until combined, about 2 more minutes. Transfer the mixture to
a medium bowl. Add the goat cheese and the cream cheese. Stir to combine and set
aside.
Use a sharp knife to cut a pocket into the thickest portion of the pork chop. Stuff each
pocket with 1/4 of the spinach and sun-dried tomato mixture and close the pork around
the stuffing. Season the outside of the pork with salt and pepper.
In a small bowl combine the chicken broth, lemon zest, lemon juice, and mustard.
Warm the remaining 1 tablespoon olive oil in a large, heavy skillet over medium-high
heat. When the pan is hot add the pork. Cook until golden and cooked through, about 4
minutes per side. Transfer the pork to a side dish and tent with foil to keep warm. Add
the chicken broth mixture to the skillet over medium-high heat. Scrape up the brown bits
from the bottom of the pan as the chicken broth simmers. Reduce the broth by half to
make a light sauce, about 8 minutes. Spoon some sauce over the pork before serving.
Dietary Fiber; 74mg Cholesterol; 875mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat;
1/2 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates.
471
Jewel Roasted Vegetables
Recipe By Ellie Krieger
HU: 3.3
Serving Size 6
Categories Vegetable
Posted by Dogmama13
1/23/09
4 medium beets
3 tablespoons olive oil, divided
1 1/2 pounds carrots
1 1/2 pounds Brussels sprouts
8 large garlic cloves
1/2 teaspoon salt
1/4 teaspoon black pepper, freshly ground
1 tablespoon thyme, freshly chopped leaves
Put the beets into a small baking dish and rub them with 1 tablespoon of oil.
Cover the dish with foil and put into the oven for 30 minutes.
In the meantime, peel and cut the carrots into 1-inch pieces, trim the Brussels
sprouts and halve them lengthwise, and peel the garlic cloves.
Put the carrots, Brussels sprouts and garlic cloves into a large baking dish and
toss with the remainder of the oil. Sprinkle with salt and pepper.
After the beets have been cooking for 30 minutes add the large pan of
vegetables to the oven and cook everything for 1 hour more, stirring the
vegetable mixture once or twice.
Remove the beets from the oven and transfer them to a cutting board to
cool. Stir the thyme into the carrot and Brussels sprouts mixture and let it
continue to cook for another 10 minutes while the beets are cooled and cut.
When the beets are cool enough to handle, about 5 minutes, peel them and cut
them into 1-inch pieces. Remove the other vegetables from the oven, toss with
the beets, season with salt and pepper, to taste, and serve.
Per Serving: 179 Calories; 7g Fat (34.0%

Cholesterol; 282mg Sodium. Exchanges: 0 Grain(Starch); 5 Vegetable; 1 1/2
Fat.
NOTES: Serves: 6 servings (serving size 1 1/3 cups)
472
Baked Sweet Potatoes with Maple-Jalapeno Sour Cream
Vegetable-Potatoes (VP)
Adapted from: Cuisine At Home
HU: 1.9
Servings: 4
January 28, 2009
Q&E
Amy’s Notes: DH and I loved the sour cream sauce a perfect match for the sweet
potatoes. I used extra jalapenos and Tabasco sauce to increase the heat and did
not use the optional ingredients. Delish.
1.25 pounds of sweet potatoes

¼ cup light sour cream
½ tablespoon Maple Syrup
1 tsp minced jalapeno
½ tsp lime juice
Tabasco Sauce and Salt to taste
(optional) bacon bits and scallions
Directions
Preheat oven to 425 and position the rack in the center.
Wrap sweet potatoes in foil and place in center of rack. Bake until soft when
pierced (apx 40 minutes)
Combine sour cream, maple syrup, jalapeño, lime juice, salt and hot sauce; chill
until ready to serve.
When finished baking serve potatoes with sour cream mix. Add bacon bits and
scallions if desired.
Per Serving (doubling the jalapenos and using 2 teaspoons Tabasco; excluding
bacon bits and scallions): 120 Calories; 1g Fat (4.4% calories from fat); 2g
Protein; 27g Carbohydrate; 3g Dietary Fiber; 1mg Cholesterol; 295mg Sodium.
Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0
Other Carbohydrates. = 1.9 HU per serving
473
Blueberry Coffee Cake
Category: BR (Breads, Breakfast Items)
Adapted from: Ellie Krieger
HU: 5
Serves: 12
Posted by: Kate
February 2, 2009
This coffee cake was fabulous, nice and moist, reminded me of a sour cream coffee
cake my mom used to make. I used a combo of white whole wheat flour and whole-
wheat pastry flour, about 1 ½ cups of blueberries, light butter and pecans instead of
walnuts.

1 cup whole-wheat pastry flour or regular whole-wheat flour
1/2 teaspoon salt
3 tablespoons sugar
1/2 cup chopped walnuts
2 tablespoons butter, at room temperature
2 large eggs
1 cup plain nonfat yogurt
1 cup fresh blueberries, or frozen and thawed
Preheat oven to 350 degrees F. Spray an 8-inch square cake pan with cooking spray.
Whisk together the all-purpose and whole-wheat flours, the baking soda and salt. In a
small bowl, stir together the granulated sugar, cinnamon and walnuts. In a large bowl,
beat the brown sugar, butter and oil until fluffy. If necessary, use the back of a spoon to
press out any lumps in the brown sugar. Beat in the eggs, 1 at a time, beating until fully
combined. Beat in the vanilla and yogurt.
Add the flour mixture in 2 batches, stirring until just combined.
Spread half of the batter into the prepared pan. Sprinkle half of the nut mixture over the
batter and top with the blueberries, gently pressing them into the batter. Spoon the rest
of the batter into the pan, smoothing the top. Sprinkle the remaining nut mixture over the
cake, pressing gently.
Bake until a wooden toothpick inserted in center comes out clean, about 30 to 35
minutes. Let cool slightly and then unmold and allow to cool completely on a cooling
rack. Cut the cake into 2-inch squares.
Per Serving
(serving size, 1 piece)
Calories 210; Total Fat 8.5 g; (Sat Fat 2 g, Mono Fat 2.5 g, Poly Fat 3 g) ; Protein 5 g;
Carb 30 g; Fiber 2 g; Cholesterol 41 mg; Sodium 230 mg
474
Tuscan Pork Chops
Category: M (Meats)
HU: 5
Servings: 4
Posted by DebMj1
2/4/09

1 teaspoon salt
3/4 teaspoon seasoned pepper
4 boneless pork chops (5 ounces each, about 1 inch thick)
1/3 cup balsamic vinegar
1/3 cup nonfat chicken broth
3 plum tomatoes, seeded and diced
2 Tablespoons capers
Combine first 3 ingredients in a shallow dish; dredge pork chops in flour mixture.
Cook pork chops in hot oil in a large nonstick skillet over medium-high heat 1 to 2
minutes on each side or until golden brown. Remove chops from skillet.
Add garlic to skillet and saute 1 minute. Add vinegar and broth, stirring to loosen
particles from bottom of skillet; stir in tomatoes and capers.
Return pork chops to skillet; bring sauce to a boil. Cover, reduce heat and
simmer 4 to 5 minutes or until pork is done. Serve pork chops with tomato
mixture. Garnish if desired.
Each serving has 238 calories, 8 gms. fat and 1 gm. fiber.
475
Rosemary-Roasted Mashed Potatoes
Category: VP (Vegetables-Potatoes)
Source: Cooking Light May 2002
HU: 4
Serves: 6
Posted by: Kate
February 4, 2009
Roasting the potatoes for these mashers mimics a grilled quality. If the appetizer
course goes long, just stir in a little hot water to revive the creamy texture; the
seasonings will remain just as robust.
Notes: These were very tasty; I liked roasting the potatoes in the oven along with
the entrée. I made these ahead of time and added a little hot water when re-
heating as suggested, worked beautifully.
8 cups baking potatoes, cut into 1-inch pieces (about 2 pounds)

1/2 teaspoon dried rosemary, crushed
1/2 teaspoon salt
Cooking spray
3/4 cup hot water
1/4 cup chopped green onion
1 (8-ounce) container low-fat sour cream
Combine first 5 ingredients in a shallow roasting pan coated with cooking spray;
toss well to coat. Bake at 425° for 30 minutes or until tender.
Combine water and remaining ingredients in a large bowl; add potato mixture.
Mash with a potato masher to desired consistency. Serve immediately.
CALORIES 231 (26% from fat); FAT 6.7g (sat 3.6g,mono 2g,poly 0.3g); IRON
476
Collard Green Coleslaw
Category: Salads (S)
Adapted From: VT, Jan. '09
HU: 2
Servings: 8
Date: Feb. 4, 2009
VT Notes: The hot dressing poured over this salad slightly wilts the greens
without cooking them. Chilling the salad lets the flavors develop. Serve as a side
dish or instead of lettuce to top vegetarian barbecue or sandwiches. Other
greens to try in this recipe: Swiss chard, beet greens or flat-leafed kale.
1/2 pound collard greens -- About 8 leaves

2 cups carrot -- grated
1 cup onion -- minced
1 cup red bell pepper -- chopped
1/3 cup Splenda
1/4 cup canola oil
1 teaspoon dry mustard
1 teaspoon celery seed
1/2 teaspoon salt
Stack 3 or 4 leaves flat on a work surface. Roll tightly into a cylinder, hold
together, and thinly slice to make narrow strips. Coarsely chop strips once sliced.
Repeat with remaining collard leaves, and transfer to large bowl. Stir in carrots,
onion and bell pepper.
Whisk together vinegar, sugar (I used Splenda), oil, mustard, celery seed, salt
and pepper in a small saucepan, and bring to a boil, whisking to dissolve sugar.
Remove from heat, and pour hot vinegar mixture over collard and vegetable
mixture. Stir to coat vegetables with dressing. Season with salt and pepper, if
desired. Cover, and chill 4 hours or overnight.
Sodium.
477
Crispy Black Bean Tacos with Feta and Cabbage Slaw
Adapted From: Bon Appetit, Feb. ‘09
HU: 3
Servings: 4
Date: Feb. 4, 2009
Notes: The original recipe called for frying these in a little oil. The filling was
heated in the shells as they are fried. I just couldn’t fry these, but the flavors were
right up my alley, so this is what I came up with.
15 ounces black beans, canned

1/2 teaspoon cumin powder
1 tablespoon lime juice -- fresh
2 cups cabbage -- shredded
2 green onions -- chopped
1/3 cup cilantro leaves, whole -- chopped
1/3 EatingWell Crispy Taco Shells
1/3 cup light feta cheese
Combine black beans and cumin, in a non-stick skillet coated with cooking spray.
Mash beans in skillet until consistency desired. Heat gently over low heat and
add lime juice to bean mixture.
Combine cabbage, green onions and cilantro in a small bowl.
Fill taco shells with warmed bean mixture, add cabbage mixture and top with
feta.
681mg Sodium.
478
EatingWell Crispy Taco Shells
Category: Bread/Rolls (BR)
Adapted From: Eating Well, May/Jun ‘07
HU: 2
Servings: 6
Date: Feb. 4, 2009
Notes: I prefer crispy tacos to soft tacos and this preparation is a very healthy
prep for crisp taco shells.
12 6 inch corn tortillas

Canola oil cooking spray
3/4 teaspoon chili powder -- divided
1/4 teaspoon salt -- divided
Preheat oven to 375°F.
Wrap 4 tortillas in a barely damp cloth or paper towel and microwave on High
until steamed, about 30 seconds. (Alternatively, wrap in foil and heat in the
preheated oven until steaming, 5 to 7 minutes.) Coat both sides with cooking
spray; sprinkle a little chili powder and salt on one side.
Drape each tortilla over a panel on a baked-taco rack and bake until crispy and
brown, 7 to 10 minutes. (Or see Kitchen Tip.)
Remove the shells from the rack and repeat Steps 2 and 3 with the remaining 8
tortillas.
Store in an airtight container for up to 2 days. Reheat at 375°F for 1 to 2 minutes

before serving.
(Kitchen Tip) Working with 6 tortillas at a time, wrap in a barely damp cloth or
paper towel and microwave on High until steamed, about 30 seconds. Lay the
tortillas on a clean work surface and coat both sides with cooking spray. Then
carefully drape each tortilla over two bars of the oven rack. Bake at 375°F until
crispy, 7 to 10 minutes.
Sodium
479
Vegetable-Beef Pot Pie
Category: M (Meats)
Adapted from CL 5 Star Recipes
HU: 6
Servings: 4
Posted by Tracy (tracy1j)
February 5, 2009
Quick & Easy
CL Comments: Convenience products help you put this one-dish meal on the
table in less than an hour start to finish.
My Comments: Huge portion! I used RF crescent roll dough, so that reduced the
NI. Note that crescent rolls come in 8 oz. packages, not 4 oz.
1 cup chopped onion

½ pound lean boneless sirloin steak, cut into ½ inch cubes
1 cup peeled, cubed baking potato
1 (10 oz.) package frozen mixed vegetables
2 T. cornstarch
2 cups canned no-salt-added beef broth, undiluted
½ t. dried thyme
½ t. dried basil
¼ t. salt
¼ t. pepper
1 T. all-purpose flour
1 (4 oz.) package refrigerated crescent dinner rolls
Coat a nonstick skillet with cooking spray; place over medium-high heat until hot.
Add onion and steak, and sauté 3 to 4 minutes or until onion is tender. Add
potato and mixed vegetables; sauté 2 minutes.
Place cornstarch in a bowl. Gradually add broth, blending with a wire whisk, add
to skillet. Stir in thyme and next 3 ingredients; bring to a boil over medium heat,
stirring occasionally. Reduce heat, and simmer, uncovered, 15 minutes or until
thickened. Spoon steak mixture into a 2-quart baking dish coated with cooking
spray; set aside.
Sprinkle flour over a work surface. Unroll dinner roll dough, and separate into 2
rectangles; roll each portion into an 8 x 4 inch rectangle on floured surface. Cut
each rectangle lengthwise into 4 (1 inch) strips. Arrange dough stripes in a lattice
design over steak mixture. Bake at 375 degrees for 20 minutes or until filling is
bubbly and crust is golden.
Calories: 312; Protein: 18.2g; Fat: 9.0 g.; Fiber: 4.3 g.
480
Ranch Steak Bruschetta Salad
Category: Meats (M)
Cooking Light, Jan/Feb 2009
HU: 8
Yield: 6 servings
Posted By: JosephineTomato (Jo)
February 5, 2009
CL Notes: Grand-prize Winner. "My family loves steak, so I wanted to make a version of one of
our favorite Southwestern dishes that was lighter, healthier, packed with flavor, and not drenched
in heavy sauce or loaded with salty seasonings." —Devon Delaney, Princeton, NJ
Jo’s Notes: Loved this simple salad dressing, used the ff variety and it was still excellent. Grilled
the steak but maintained the rub as written, so delicious. The coffee adds a rich flavor but not
strongly coffee (DH could not identify it, just knew he liked it and he doesn’t like coffee!). Used
romaine as that is what I had and skipped the bread and just served as a salad. NI reflect recipe
as CL wrote it.
Salad dressing:
6 tablespoons ranch dressing
1 1/2 tablespoons prepared horseradish
Steaks:
1 tablespoon freshly ground black pepper
2 teaspoons ground coffee
1 1/2 teaspoons ground cumin
1 1/2 teaspoons ancho chile powder
4 (4-ounce) beef tenderloin steaks, trimmed (1 inch thick)
Cooking spray
1/4 cup chopped bottled roasted red bell peppers
12 cherry tomatoes, halved
6 cups loosely packed arugula
12 (1-ounce) slices French bread, toasted
1. To prepare salad dressing, combine ranch dressing and horseradish in a small bowl; cover and
chill.
2. To prepare steaks, combine black pepper, ground coffee, ground cumin, and ancho chile
powder. Rub both sides of steaks with pepper mixture, and let stand 10 minutes.
3. Heat a nonstick grill pan over medium heat. Coat steaks with cooking spray. Add steaks to
pan; cook 3 minutes on each side or until desired degree of doneness. Remove steaks from pan;
let stand 7 minutes.
4. Combine shallots, fresh basil, bell peppers, juice, and tomatoes in a small bowl; toss well.
5. Arrange 1 cup arugula on each of 6 serving plates, and top each serving with 2 toast slices.
Cut each steak diagonally across grain into thin slices. Divide steak slices evenly among the toast
slices; top each serving with about 2 tablespoons tomato mixture. Drizzle each serving with about
1 tablespoon of the salad dressing. Serve immediately.
CALORIES 384 ; FAT 13.2g (sat 3g,mono 2g,poly 0.8g); CHOLESTEROL 55mg; CALCIUM
88mg; CARBOHYDRATE 41.4g; SODIUM 565mg; PROTEIN 25.3g; FIBER 3.4g; IRON 4.2mg
481
Lemony Quinoa Salad with Pine Nuts and Olives
Category: RP (Rice/Pasta/Grains)
Adapted From: Food and Wine
HU: 2
Servings: 4
Posted by: Trish
Date: February 8, 2009
1 cup water
½ cup quinoa, rinsed and drained
4 teaspoons pine nuts, toasted
4 tablespoons chopped cilantro
4 teaspoons pitted green olives, coarsely chopped
Salt to taste
In a saucepan, boil the water. Add the quinoa, cover and cook over low heat for
12 minutes until al dente. Transfer to a bowl.
Add the remaining ingredients to the quinoa, salt to taste, and serve.
Sodium
482
Breakfast Tortilla Strata
Category: E (Eggs)
Source: Cooking Light May 2001
HU: 6
Serves: 6
Posted by: Kate
February 9, 2009
Putting this dish together and chilling it the night before gives the tortillas time to soak up
the batter, which makes the strips puff when baked the next day.
This strata is fantastic, makes a great breakfast with fruit, would also be good with a
salad for lunch. I used a full can of black beans and eggbeaters instead of eggs. It took
much longer to cook then the recipe states, I cooked it for 25 minutes with the cover on
and an additional 35 minutes uncovered.
1 cup bottled salsa

1 cup canned black beans, rinsed and drained
10 (6-inch) corn tortillas, cut into 1-inch strips
Cooking spray
1 cup (4 ounces) preshredded reduced-fat Mexican blend or Monterey Jack cheese,
divided
1 cup low-fat sour cream
1 cup fat-free milk
1/2 teaspoon salt
2 large eggs
2 large egg whites
Combine salsa and beans in a bowl. Place one-third of tortilla strips in an 11 x 7-inch
baking dish coated with cooking spray. Top with 1/3 cup cheese and about 1 cup salsa
mixture. Repeat procedure with one-third of tortilla strips, 1/3 cup cheese, and remaining
salsa mixture; top with remaining tortilla strips.
Combine sour cream and next 4 ingredients (sour cream through egg whites); stir with a
whisk. Stir in onions. Pour over tortilla strips; sprinkle with 1/3 cup cheese. Cover and
chill 8 hours or overnight.
Remove dish from refrigerator. Let stand at room temperature 10 minutes. Cover and
bake at 350° for 20 minutes. Uncover and bake an additional 15 minutes or until lightly
browned.
Yield: 6 servings
483
Spicy Chicken Sandwiches with Cilantro-Lime Mayo
Category: SW (Sandwiches)
Adapted From: Cooking Light December 2008
HU: 9
Servings: 4
2/9/09
CL Notes: Chicken cutlets are encrusted with tortilla chip crumbs, which yield a satisfying crunch.
You can also use spicy chips for more heat.
Amy’s Notes: We like spicy food in my kitchen, so I increased the hot sauce amount. The
sandwiches were quick to make and quite tasty. A great go-to recipe for week nights. I served it
with Shoestring Fries with Garlicky Dijon Mayo
Mayo:
1/4 cup reduced-fat mayonnaise
1 teaspoon fresh lime juice
Chicken:
3 tablespoons hot sauce (such as Tabasco)
1/2 teaspoon salt
4 1/2 ounces baked tortilla chips (about 6 cups)
4 (2-ounce) Kaiser rolls, split
12 (1/8-inch-thick) red onion slices
4 lettuce leaves
1. To prepare mayo, combine the first 4 ingredients.

2. To prepare chicken, combine egg substitute, hot sauce, oregano, and salt in a large zip-top
plastic bag. Cut chicken breast halves in half horizontally to form 4 cutlets. Add chicken to bag;
seal. Marinate in refrigerator 2 hours or up to 8 hours, turning bag occasionally.
3. Place tortilla chips in a food processor; process 1 minute or until ground. Place ground chips in
a shallow dish.
4. Working with one cutlet at a time, remove chicken from marinade, allowing excess to drip off.
Coat chicken completely in chips. Set aside. Repeat procedure with remaining chicken and chips.
5. Heat a large nonstick skillet over medium heat. Add olive oil to pan, swirling to coat. Add
chicken to pan; cook 3 minutes on each side or until browned and done. Spread mayo evenly
over cut sides of rolls. Layer bottom half of each roll with 3 onion slices, 1 lettuce leaf, and 1
chicken cutlet; top with top halves of rolls.
28.1g; FIBER 2.6g
484
Shoestring Fries with Garlicky Dijon Mayo
Category: Vegetable-Potato (VP)
Adapted From: Cooking Light Jan/Feb 2009
HU: 4
Servings: 4 (about 1 cup of fries & 1 Tablespoon Sauce)
2/9/09
Amy’s Notes: The fries were simple to make and crisped up nicely. We loved the
dip and will use it in place of ketchup. This recipe is going to be a constant in my
kitchen.
CL Notes: Cutting potatoes into thin strips, soaking them in hot water, and
cooking at high heat makes for a crisp texture without much fat. Instead of
ketchup, we enjoyed dipping the fries in this tangy sauce, a riff on aioli.
1 teaspoon sherry vinegar

1 large garlic clove, minced
3 tablespoons canola mayonnaise
1 1/2 teaspoons whole-grain Dijon mustard
1 teaspoon chopped fresh parsley
1 1/4 pounds baking potatoes
Cooking spray

2. Combine vinegar and garlic in a small bowl; let stand 5 minutes. Stir in
mayonnaise, mustard, and parsley.
3. Cut potatoes lengthwise into 1/4-inch-thick slices; stack slices and cut
lengthwise into 1/4-inch-thick strips. Place in a large bowl; cover with hot water.
Let stand 10 minutes. Drain potatoes; pat dry with paper towels. Combine
potatoes, oil, and salt in a large bowl; toss gently to coat. Arrange potatoes in a
single layer on a baking sheet coated with cooking spray. Bake at 450° for 35
minutes; carefully turn over and bake an additional 10 minutes or until lightly
browned. Serve with sauce.
CALORIES 180 ; FAT 7g (sat 0.5g,mono 4.3g,poly 1.5g); CHOLESTEROL

0.0mg; CALCIUM 21mg; CARBOHYDRATE 26.2g; SODIUM 233mg; PROTEIN
3.2g; FIBER 1.9g; IRON 1.3mg
485
Pizzeria Peppers
Category: Meat (M)
Source: Adapted from CL May 1996
HU: 5
Servings: 4
February 10, 2009
Eileen’s Notes: I liked this twist on stuffed peppers and my niece (celiac - wheat gluten
allergy) loved them. I skipped both the olives in the sauce and the toasted bread to serve
with the peppers from the original recipe. I used Jane’s Basic Marinara Sauce for the
tomato sauce and doubled the amount of peppers, onions, and mushrooms to make
more servings and lower the points. Reviewers on the CL website report that they’re
freezer friendly and I can tell you that they reheat great in the microwave.
4 green bell peppers (about 2 pounds)

1/2 pound Italian-flavored turkey sausage
1 cup chopped onion
1 tablespoon grated Parmesan cheese
1/2 teaspoon dried Italian seasoning
1/8 teaspoon salt
1 (8-ounce) can no-salt-added tomato sauce
1/4 cup (1 ounce) shredded part-skim mozzarella cheese
Preheat oven to 350
Cut tops off bell peppers; discard tops, seeds, and membranes. Cook peppers in boiling
water 5 minutes; drain and set aside.
Remove casings from sausage, and discard casings. Cook sausage, onion, and garlic in
a large nonstick skillet over medium heat until browned, stirring to crumble sausage. Add
mushrooms; saute 2 minutes or until tender. Stir in Parmesan cheese, Italian seasoning,
salt, and tomato sauce; cook 4 minutes, stirring frequently.
Divide sausage mixture evenly between peppers, and top with mozzarella cheese. Place
stuffed peppers in for 15 minutes.Ε an 8-inch square baking dish; bake at 350
Per Serving: 235 Calories; 8g Fat; 20g Protein; 23g Carbohydrate; 5g Fiber; 57mg
486
Roasted Butternut Squash with Grapes, Onion & Sage
Category: V(Vegetables)
Source: posted by RAZINCAIN, WWRRB
HU: 2
Servings: 4
posted by CJMartin717 (Cindy)
February 10, 2009
Cindy's Comments: This was a very tasty side dish. We used red onion. The
original recipe called for 2 1/4 pounds squash, 1 1/2 cups grapes, and 2
tablespoons olive oil. My squash wasn't that big; so, I adjusted some of the other
ingredients. I weighed the squash before cutting & peeling.
1 1/2 pounds butternut squash -- peeled, seeded & diced into 1 1/2-inch pieces
1 1/4 cups red grapes
1 medium onion -- cut into 1" pieces
1 tablespoon fresh sage -- thinly sliced
Toss all ingredients together. Place in a baking pan and roast at 425 F for 30
minutes.
Grain(Starch); 1/2 Vegetable; 1/2 Fruit; 1/2 Fat.
487
Balsamic Glazed Chicken Breast
Category: P (Poutlry)
Adapted from Balsamic Vinegar of Modena
HU: 6 for 4 servings, 4 for 6 servings
Servings 4-6
Posted by Terri
Date 02-11-09
Ingredients
1 Tbsp olive Oil
1 med. Onion, finely chopped
2 cloves of garlic, minced
1 lb of boneless chicken
¼ cup of balsamic vinegar
1 cup of chicken broth
2 tbsp of honey
1 tbsp of butter or margarine
Salt & pepper to taste
Instructions
Heat oil in pan. Add chopped onions & garlic. Cook till soft.
Pound chicken, then add to pan. Season with salt & pepper.
Cook till brown. Turn & repeat.
Remove chicken from pan & keep warm.
Add vinegar, chicken broth, and honey.
Turn heat to high & bring to boil.
When boil then turn down heat & simmer until liquid is reduced. Stir in butter.
When butter is melted add chicken, heat till warm
Serve immediately
4 servings: Per Serving (excluding unknown items): 246 Calories; 10g Fat
(35.2% calories from fat); 27g Protein; 13g Carbohydrate; 1g Dietary Fiber; 77mg
6 servings: Per Serving (excluding unknown items): 164 Calories; 6g Fat (35.2%
calories from fat); 18g Protein; 9g Carbohydrate; trace Dietary Fiber; 51mg
488
Croque Monsieur Mac and Cheese
Adapted from Food Network Magazine February/March 2009
HU: 10
Servings: 6
Posted by DebMj1
2/14/09
Deb's Notes: This was the most decadent mac and cheese I've ever had. I made major changes
to the number of servings and ingredients to get this down to a more reasonable nutritional
amount per serving. The original was artery-clogging - probably at least 1000 calories for each of
four servings. The revised one, while not great by WW standards, is still much more reasonable
and definitely worth indulging in. I used Smart Taste Pasta, but numbers are built on regular
pasta.
1/2 lb ziti (I used Smart Taste penne rigate)

1 1/2 c skim milk
1/2 c. fat-free half and half
4 ozs. coarsely grated gruyere cheese
1 oz. shredded swiss cheese
4 ozs. finely grated Parmesan cheese
1 large egg
1 large egg white
2 slices white sandwich bread, roughly diced
2 Tbsps. light butter
1 medium onion, diced
3 Tbsps. all-purpose flour
Pinch of cayenne pepper
1/8 tsp. freshly grated nutmeg
1/2 tsp. kosher salt
freshly ground black pepper
6 ozs thinly sliced low-fat deli-boiled ham
Preheat the oven to 425F. Combine the milk and fat-free half and half. Bring a large pot of salted
water to a boil. Add the ziti and cook until al dente. Drain and transfer to a large bowl; toss with
1/4 cup milk mixture.
Meanwhile combine the three cheeses in a bowl. Beat 1/4 cup milk and the egg and egg white in
another bowl; fold in the bread and add half the cheese mixture.
Melt the butter in a saucepan over medium-high heat. Add the onion and garlic; cook, stirring
constantly, until just brown, about 2 minutes. Sprinkle in the flour, cayenne, nutmeg, salt and
pepper; cook, stirring about a minute. Slowly add 1/2 cup water and the remaining 1 1/2 cups
milk; bring to a boil, stirring until thickened. Remove from the heat and whisk to cool slightly.
Whisk in the remaining cheese, then add the pasta and toss.
Butter a shallow casserole dish. Add half of the pasta, top with some of the ham and cover with
the remaining pasta. Top with the remaining ham, then cover with the bread mixture. Bake until
golden and bubbly, about 20-23 minutes. Let rest at least 3-5 minutes before serving.
457 calories, 17 gms. fat and 2 gms. fiber.
489
Mini Cherry Tomato Clafoutis
Category: V (Vegetables)
Adapted from Vegetarian Times - July/August 2008
HU: 3
Servings: 6 servings - 2 clafoutis each
Posted by DebMj1
2/14/09
Deb's Notes: We loved these. The hardest part of making them is getting them
out of the muffin pans. That's why I've added the extra parchment paper step, in
an effort to try to get them out of the pans intact. I think they'd be lovely on a
brunch buffet.
VT Notes: Hot out of the oven, clafoutis are light, puffy and souffle-like, but as
they cool, their tops fall and their consistency becomes quiche-like.
3 large eggs
1/3 cup flour
1 1/2 cups reduced fat milk (I used 1 1/4 cups skim milk and 1/4 cup fat-free half
and half)
3 Tbsps. lowfat sour cream
1/2 tsp. dried thyme
1/2 tsp dried oregano
1/2 tsp dried basil
1/2 tsp. salt
1/4 tsp. ground black pepper
1 pint grape or cherry tomatoes, halved (2 cups) - 18 total (3 halves per cup)
2 Tbsps. pine nuts
2 Tbsps. grated Romano or Parmesan cheese
Preheat oven to 375 F. Coat a 12-cup muffin pan with cooking spray, line bottom
with parchment paper cut in circles and spray parchment paper with cooking
spray.
Beat eggs in bowl. Gradually whisk in flour. Stir in milk, sour cream, thyme,
oregano, basil, salt and pepper. Divide half of batter among muffin cups. Bake 10
minutes.
Remove from oven. Place 3 tomato halves in each muffin cup, round side up.
Pour remaining batter over top and sprinkle with pine nuts and cheese. Bake 22-
25 minutes more, or until tip of knife inserted in center comes out clean. Cool 1
minute, then unmold with knife or thin spatula. Serve warm.
Per serving: 147 calories, 8 gms. protein, 8 gms total fat (3 gms. saturated), 11
gms. carb., 117 mg. chol., 304 mg. sodium, 1 gm. fiber, 4 gm. Sugars
490
Wild Mushroom and Spinach Stuffing
Adapted from Bon Appetit November 2008
HU: 3
Servings: 6
Posted by DebMj1
2/14/09
1 Tbsp. unsalted butter, divided

1 tsp. olive oil
8 ounces wild mushrooms, such as chanterelle, stemmed shiitake and crimini, cut in 1/2
inch dice (I did 5 ozs. of crimini, 2 ozs. of shiitake and 1 oz. of oyster mushrooms)
1 1/2 cups chopped onions
1 cup chopped celery
2 Tablespoons Italian parsley, chopped
1 Tbsp. chopped fresh sage
1 Tbsp. chopped fresh thyme
3 ounces baby spinach (you can easily increase this if you're so inclined)
8 ounces day-old baguette, ciabatta or pain rustique with crust, cut in a 1/2-inch dice
1 large egg
3/4 teaspoon sea salt
3/4 cup low-salt chicken broth
Melt 1 tsp. butter with 1 tsp. olive oil in nonstick skillet over medium-high heat. Add diced
wild mushrooms and sprinkle lightly with salt and pepper. Sauté until mushrooms are
tender and beginning to brown, about 8 minutes. Transfer mushrooms to large bowl.
Melt remaining 2 tsp. butter in same skillet over medium heat. Add onions and celery.
Sauté until vegetables are tender, about 12 minutes. Add all herbs; sauté 1 minute
longer. Add spinach and toss until just wilted, about 1 minute. Add vegetable mixture to
bowl with mushrooms. DO AHEAD: Can be made 1 day ahead. Cool, cover, and chill.
Preheat oven to 350°F. Divide bread between 2 rimmed baking sheets. Bake until bread
is crusty but not hard, reversing sheets after 5 minutes, 8-10 minutes total. Transfer to
very large bowl and cool.
Butter 8" square baking dish. Stir vegetable mixture into bread. Whisk egg, salt, and
pepper in small bowl to blend well; whisk in broth. Add egg mixture to stuffing, tossing to
combine evenly and adding more broth by 1/4 cupfuls if dry. Transfer stuffing to
prepared dish.
Bake stuffing uncovered until cooked through and brown and crusty on top, 50 minutes.
Let stand 10 minutes.
Each serving has 174 calories, 5 gms. fat and 3 gms. fiber.
491
Indian-Spiced Chickpea Salad with Yogurt and Herbs
Category: Salads (S)
Adapted from: Food and Wine
HU: 3
Servings: 6
Posted By: TrishBlau
Date: 2/14/09
I love any Indian recipes and salads with yogurt. This one was very refreshing.
Two 15-ounce cans chickpeas – rinsed, drained and patted dry

2 tablespoons peanut oil
1 teaspoon mustard seeds
¾ teaspoon cumin seeds
¾ teaspoon fennel seeds
¼ teaspoon crushed red pepper
¾ cup plain nonfat or lowfat yogurt
1 ½ tablespoon lemon juice
2 scallions, thinly sliced
¼ cup chopped cilantro
¼ cup chopped mint
1 teaspoon kosher salt (you may need less with canned beans)
Pour the chickpeas into a large bowl. In a small skillet, heat the peanut oil until
shimmering. Add the mustard seeds, partially cover the skillet and cook over
moderately high heat until the mustard seeds stop popping, about 1 minute. Add
the cumin and fennel seeds and the crushed red pepper and cook until the
mixture is fragrant, about 30 seconds. Pour the hot oil and spices over the
chickpeas, stir in the yogurt, lemon juice, sliced scallions, chopped cilantro, mint
and salt. Serve the chickpea salad at room temperature.
626mg Sodium.
492
Curried Chicken and Cashews
Category: P (Poultry)
Adapted from: Cooking Light (either Dec 2008 or Jan 2009 – can’t tell)
HU: 9
Servings: 4
Posted By: TrishBlau
Date: 2/14/09
Madras curry powder delivers more intensity than regular curry powder. For less heat,
leave the chiles whole. I did not have madras curry powder, but the one I had from
Penzey’s was very good.
Sauce:
1/3 cup fat-free less sodium chicken broth
3 tablespoons water
1 ½ tablespoons fish sauce
1 teaspoon sugar
1 teaspoon rice vinegar
Remaining Ingredients:
¾ pound skinless, boneless chicken breast halves
2 tablespoons canola oil, divided
1 ½ cups vertically sliced onion
1 tablespoon mined peeled fresh ginger
1 tablespoon minced garlic
1 teaspoon Madras curry powder
3 small dried hot red chiles, broken in half
1/3 cup chopped cilantro
¼ cup dry-roasted salted cashews, chopped
3 cups hot cooked rice
To prepare sauce, combine the first 5 ingredients; set aside.
Cut chicken across grain into ¼-inch slices; cut slices into ½-inch wide strips. Cut strips
into 3-inch long pieces.
Heat a 14-ince wok over high heat. Add 1 tablespoon oil to wok to coat. Add half of
chicken to wok; stir fry 2 minutes. Spoon cooked chicken into a bowl. Repeat procedure
with 2 teaspoons oil and remaining chicken.
Add remaining 1 teaspoon oil to wok, swirling to coat. Add onion, ginger, and garlic to
wok; stir fry 1 minute or until lightly browned. Add curry powder and chiles; stir fry 30
seconds. Add sauce and chicken to wok, stir fry 1 minute. Spoon into a serving dish.
Sprinkle with cilantro and cashews. Serve over rice.
Artichoke, Asparagus, and Mushroom Quinoa Risotto

Category: Grains (RP)
Adapted From: Bon Appetit, July, '08
493
HU: 8
Servings: 6
Date: Feb. 16, 2009
Em’s Notes: I cut the butter and oil back significantly and reduced the amount on
Manchego. I wasn’t careful with the amount of asparagus or artichoke hearts and may
have added more than called for. The serving was a very nice sized main dish serving. I
shredded the manchego so that it went a little further.
1 tablespoon light butter

12 ounces mushroom caps
1 cup onion -- chopped
2 cups quinoa
1/2 cup white wine
3 1/2 cups vegetable broth
1 pound asparagus
8 ounces artichoke, frozen
2 ounces parmesan cheese -- grated
1/2 cup manchego cheese -- shaved (2 ounce)
Melt butter and 1 teaspoon in heavy large skillet over medium-high heat. Add
mushrooms; saute until brown and tender about 7 minutes. Add garlic; sauté 2 minutes.
Let stand at room temperature.
Heat remaining 1 teaspoon oil in heavy large saucepan over medium-high heat. Add
onion; saute until translucent, about 5 minutes. Add quinoa, sauté about 2 minutes. Add
wine, cook until liquid is almost absorbed, about 2 minutes.
Add 3 1/2 cups broth; cook 10 minutes. Add asparagus and artichoke hearts; simmer
until quinoa and vegetables are tender; stirring often and adding more broth by 1/4
cupfuls as needed, about 7 minutes.
Add Parmesan cheese and reserved mushrooms. Stir until cheese melts and
mushrooms are heated through, about 2 minutes.
Season to taste with salt and pepper.
Divide among bowls and top with shaved Manchego cheese.
494
Berry and Black Pepper Sauce
Category: SC (sauce)
Adapted from Cooking Light, MAY 2007
HU: 0
Serves 7 (see note)
February 16, 2008
Cindy's Notes: The sauce was fantastic. We did not get 7 servings though
because 1/4-cup was not enough to top a waffle. We probably had about 3 1/2
servings of just under 1/2 cup each. We used all strawberries and orange juice
from a carton.
CL: Cracked black peppercorns add a pungent undertone to this sweet fruit
sauce. Serve warm or cold over frozen yogurt, cake, or with waffles.
1/2 cup fresh orange juice (about 2 oranges)

1 1/2 teaspoons cornstarch
2 cups fresh berries (blackberries, raspberries, blueberries, or strawberries)
1 tablespoon sugar
1/2 teaspoon cracked black pepper
Combine juice and cornstarch in a small saucepan; bring to a boil, stirring

constantly. Stir in berries, sugar, and pepper. Reduce heat, and simmer 8
minutes or until sauce thickens.
495
Chocolate Brownie Cookies
Category: CB (Cookies/Bars)
Adapted from The Last Course: The Desserts of Gramercy Tavern by Claudia Fleming (on
epicurious.com)
HU: 1
Makes 48 cookies
Posted by DebMj1
2/23/09
Notes from Claudia Fleming: These are one of my signature cookies. They taste like miniature
brownies - but oh the texture. They're reminiscent of a meringue, with a soft, chewy fudgy center
and a crisp exterior that crackles appealingly. Since these cookies are smaller and less dense,
then have an elegance that brownies lack. And they don't require the same commitment as a big
gooey bar. I can never eat just one. They are also a favorite of Gramercy Tavern owner Danny
Meyer.
Deb's Notes: I always liked the Cocoa Fudge Cookies from CL, but these are SO much better. I
think it's definitely worth making these instead if you can limit yourself to one or two. Be careful to
follow the timing on beating the eggs and letting the batter rest.

1/8 teaspoon salt
2 large eggs
2/3 cup sugar
1/2 tablespoon brewed coffee, espresso
2 Tablespoons unsalted butter
5 ounces bittersweet chocolate
2 ounces unsweetened chocolate
3/4 cup miniature chocolate chips
Whisk together the flour, baking powder and salt in small bowl until well-blended.
Lightly beat the eggs in a large bowl. Add the sugar, coffee and vanilla; beat with hand-held mixer
on high speed for 15 minutes or until tripled in volume.
Meanwhile, heat together butter, bittersweet chocolate and unsweetened chocolate in top of
double boiler over simmering water until butter and chocolate are melted. Remove top of double
boiler from over water. Stir mixture until smooth. Preheat oven to 375F.
Gently fold chocolate mixture into egg mixture until partially combined; some streaks should
remain. Fold in flour mixture. Fold in chocolate chips. Let batter rest 10 minutes; batter will
thicken slightly.
Drop the batter by heaping teaspoonfuls onto the prepared baking sheets, spacing the batter
mounds about 2 inches apart.
Bake at 375 until the cookies are puffed and cracked, 8 to 9 minutes. Cool cookies on baking
sheet on wire rack for 5 minutes. Remove cookies to rack and let cool completely.
Variation: Substitute 1/2 cup chopped toasted nuts or dried sour cherries for 1/2 cup of the
chocolate chips.
Each cookie has 55 calories, 4 gms. fat and 1 gm of fiber.
496
Salsa Beef Stew
Category: ST (Soups/Stews)
Adapted from Goodhousekeeping.com
HU: 6
Servings: 5 (about 1 3/4 cups each)
Posted by DebMj1
2/23/09
Quick and Easy
Freezer Friendly
GH Notes: We used a jar of mild salsa to add a south-of-the-border flavor to this chililike
entree and substituted ground beef for cubes of meat to speed up the cooking.
Accompany with crunchy tortilla chips.
Deb's Notes: So easy to keep all the ingredients on hand and it comes together in about
15-20 minutes. Next time I'll do a combination of mild and medium salsa. We served it
with tortilla chips and a few slices of lowfat cheddar cheese on the side. I know leftovers
will freeze beautifully, and in fact, next time, I'll probably make a double batch right away.
3/4 pound 95% lean ground beef

1 carrot, chopped
1 16-oz jar mild salsa
2 cups nonfat chicken broth (lowsalt
1 can 15 to 19 ounces) no-salt-added black beans, rinsed and drained
1 11 oz. can Mexicorn, drained
1 14 1/2-oz. can diced tomatoes in puree
1/2 cups loosely packed fresh cilantro leaves (optional)
Heat large nonstick skillet over medium-high heat until very hot but not smoking. Add
ground beef and half of onion and cook until liquid evaporates and beef is browned,
stirring occasionally to break up beef. Stir in chili powder and cook 2 minutes. Set aside.
Meanwhile, in 5- to 6-quart Dutch oven, heat oil over medium-high heat. Add carrot and
remaining onion and cook 5 minutes or until golden, stirring occasionally. Stir in salsa,
broth and tomatoes with their liquid; cook 5 minutes stirring occasionally. Stir in corn and
beans and cook 5 minutes longer.
Stir beef mixture into bean mixture and heat through. Sprinkle with cilantro to serve.
Each serving has approximately 315 calories, 8 gms. fat and 9 gms. fiber.
497
Provençal Beef Stew
Main Meals
Cooking Light, March 2009
Heatlhy Units: 5.4
March 4, 2009
Comments: The key is to make sure you cut the zucchini at least an inch thick so they
don't get mushy. At the end, I took out the stew, added arrowroot and water to the juices
that were left and let them simmer to thicken up.
Chuck roast, a tough cut of meat, grows tender in the slow cooker. Serve this rustic stew
with crusty bread and red wine—perhaps a Côtes du Rhône or Chateauneuf-du-Pâpe
from southern France.

1 1/2 pounds boneless chuck roast, trimmed and cut into 1-inch cubes
1 1/2 teaspoons kosher salt, divided
2 medium onions, each cut into 8 wedges
8 garlic cloves, crushed
1 cup fat-free, less-sodium beef broth
3 bay leaves
3 fresh thyme sprigs
1 (14.5-ounce) can diced tomatoes, drained
3 cups (1-inch) slices zucchini
2 cups (1-inch) slices carrots
1. Heat oil in a large nonstick skillet over medium-high heat. Sprinkle beef with 1/2
teaspoon salt and 1/4 teaspoon pepper; dredge in flour. Add beef to pan; sauté 2
minutes, browning on all sides. Place beef in an electric slow cooker. Add onions and
garlic to pan; sauté 5 minutes. Add wine to pan, scraping pan to loosen browned bits.
Place onion mixture in cooker. Add broth, tomato paste, bay leaves, thyme, and
tomatoes to cooker; top with zucchini and carrots. Cover and cook on LOW 8 hours or
until beef is tender. Stir in remaining 1 teaspoon salt and remaining 1/4 teaspoon
pepper. Discard bay leaves and thyme sprigs.
CALORIES 271 ; FAT 8.9g (sat 2.8g,mono 4.1g,poly 0.6g); CHOLESTEROL 86mg;
3.5g; IRON 4.2mg
498
Tilapia with Coconut, Mint, and Chive Relish
Fish
Adapted from CL - April 2003
Healthy Units: 4.6
Servings: 6 servings (serving size: 1 fillet, 1/3 cup relish, and 1 lime wedge)
Posted by ibdqt34 (Cynthia)
03/06/2009
Ingredients
Relish:
1 cup diced peeled seeded cucumber
3/4 cup chopped fresh chives
1/2 cup chopped sweetened flaked coconut
2 tablespoons finely chopped mint
2 tablespoons finely chopped cilantro
2 minced seeded jalapeño peppers
1 teaspoon peanut oil
1 teaspoon mustard seeds
Fish:
2 teaspoons grated fresh lime rind
1 1/2 tablespoons fresh lime juice
1 teaspoon peanut oil
6 (6-ounce) tilapia or red snapper fillets
1/4 teaspoon salt
Cooking spray
6 lime wedges
Preparation
To prepare relish, place cucumber in a colander; sprinkle with 1/2 teaspoon salt. Toss well. Drain 30
minutes. Rinse and drain; pat dry.
Preheat broiler.
Combine cucumber, chives, coconut, mint, cilantro, and jalapeño. Stir in 1/4 teaspoon salt, 2 tablespoons
juice, and 1/2 teaspoon cumin. Heat 1 teaspoon oil in a small skillet over medium-high heat. Add mustard
seeds; sauté 30 seconds or until seeds begin to pop. Add to cucumber mixture.
To prepare fish, combine rind, 1 1/2 tablespoons juice, 1 teaspoon oil, 1/2 teaspoon cumin, and crushed red
pepper; rub evenly over cut sides of fillets. Sprinkle fillets with 1/4 teaspoon salt and black pepper.
Place fillets, skin sides down, on broiler pan coated with cooking spray; cook 7 minutes or until fish flakes
easily when tested with a fork. Serve with relish and lime wedges.
Calories:238 (26% from fat), Fat: 7g (sat 3.2g,mono 1.4g,poly 1.4g), Protein:35.8g, Carbohydrate:6.7g,
Fiber:1.1g, Cholesterol:63mg, Iron:0.8mg, Sodium:523mg, Calcium:72mg
499
Golden Corn Cakes with Goat Cheese and Bacon
Adapted from Capriole Farmstead Goat Cheeses (www.capriolegoatcheese.com)
Healthy Units: 6.6
Servings: 6
Posted by DebMj1
3/6/09
Deb's Notes: It's critical to use fresh corn for these. I used frozen, and while they were very good, they really
need the fresh corn taste. I'll be sure to make them as soon as fresh corn is in season.
4 slices of bacon
2 cups corn kernels (cut from cob)
1 cup chopped yellow onion
3/4 cup nonfat buttermilk
2 lg egg whites
5 ozs. goat cheese
1 cup yellow cornmeal
2 tsps. baking powder
1 tsp. salt
1/2 tsp. baking soda
Pinch of cayenne pepper
2 Tbsps. vegetable oil, for frying
1 scallion, green part only, finely chopped
In a large, heavy skillet over medium heat, cook the bacon until crisp, then drain on paper towels. Discard all
but 2 Tbsps. of the bacon drippings, leaving the reserved drippings in the skillet. Coarsely chop the bacon
and set aside.
Return the skillet to medium heat. Add the corn and onion and saute until the onions are golden. Remove
the skillet from the heat.
In a large bowl, whisk together the buttermilk, egg whites and 2/3 of the goat cheese. Add the cornmeal,
baking powder, salt, baking soda and cayenne. Mix well. Stir in the corn and onion mixture.
Coat the same skillet with the vegetable oil and place over medium heat. When oil is hot, fry the corn cakes
in batches. Drop a scant 1/4 cup batter for each cake into the pan, leaving room for spreading.
Use a spatula to flatten each cake slightly. Cook for about 1 minutes, or until golden brown on the bottom.
Flip the cake and cook on the other side for another 1 to 2 minutes, or until browned.
Transfer the cakes to a paper towel lined platter. Cover the platter with foil to keep the cakes warm when
frying remaining cakes.
To serve, arrange corn cakes on a clean serving platter and top each with remaining goat cheese and
sprinkle with scallions and bacon.
Each serving (should be 2 cakes each) is 290 calories, 13 gms. fat and 4 gms. fiber.
500
Buffalo Potato Wedges
Source: Rachel Ray January 2009
Healthy Units: 4.2
Servings: 6
March 11, 2009
My Notes: These were OMGood Golly Good!! I made half the recipe and used light butter. I also cut the
potatoes smaller than wedges, we prefer them that way. They made the perfect match for a meal of
cheeseburgers and squash.
3 Tablespoons hot sauce, preferably Frank’s RedHot

3 Tablespoons butter, melted
1 Tablespoon seasoned salt
2.5 pounds baking potatoes
Cooking spray
Preheat the oven to 450°. In a large bowl, combine 1 tablespoon each hot sauce and butter with the
seasoned salt. Cut each potato into 8 wedges, add to the bowl and toss.
Spray a baking sheet with cooking spray. Arrange the potatoes on top and roast, turning once, until golden,
35 to 40 minutes. Remove from the oven and toss with the remaining 2 tablespoons each hot sauce and
butter.
Serve with Warm Blue Cheese Dip
NI/serving: 228 calories, 6g Fat, 4g Fiber
Warm Blue Cheese Dip

Source: Rachel Ray January 2009
Healthy Units: 3.9
Servings: 6
March 11, 2009
My Notes: The original recipe called for “regular” mayo and sour cream but I used the lighter kind. The dip is
delicious and would be good with cut up vegetables or crackers as well. I made half od the recipe and
served with the buffalo potato wedges
1 Cup of blue cheese crumbles

½ cup light sour cream
½ cup light mayonnaise
½ teaspoon pepper
In a small saucepan, stir together the blue cheese, sour cream, mayonnaise and pepper and heat until
warmed through, about 3 minutes. Serve with the Buffalo Potato Wedges.
NI: 146 calories, 12 Fat, 0 fiber
501
Parmesan-Stuffed Potato Skins
(VP) Vegetable-Potato
Adapted from: Rachel Ray Magazine March 2009
Healthy Units: 4.3
Servings: 8
3/12/09
Amy’s Notes: This was an easy side dish to make. I made a few adjustments, cutting back on the oil and
butter and increasing the servings from 6 to 8. Although it isn’t the most point friendly recipe, we really loved
the flavors. Make sure to use the jalapeno sour cream as a topping.
4 baking potatoes, about 12 ounces each, halved length wise

2 Tablespoons Olive Oil
½ cup 2% milk
2 Tablespoons light butter
¾ cup grated parmesan cheese
¼ cup unseasoned bread crumbs
Preheat the oven to 425°. Line a baking sheet with parchment paper. Place the potatoes cut side down on
the baking sheet and brush the skins with 1 tablespoon olive oil. Bake until tender, about 30 minutes; cut in
half lengthwise and let cool slightly. Scoop out the potato slices into a medium pot, leaving 1/4-inch-thick
shells. Place the shells cut side up on the baking sheet and brush all over with the remaining 2 tablespoons
olive oil. Add the milk and butter to the potatoes in the pot and mash until smooth. Stir in half of the
parmesan.
In a small bowl, toss the remaining parmesan with the breadcrumbs. Press some of the mixture into each of
the potato shells. Bake until crisp and golden, 20 to 25 minutes.
Reheat the mashed potato mixture and mound onto each baked potato skin. Serve with Jalapeno Sour
Cream.
NI per serving: 197 calories, 9.5g fat, 2g Fiber
Jalapeno Sour Cream

VP
Adapted from: Rachel Ray Magazine March 2009
Healthy Units: 1
Servings: 8
3/12/09
3/4 cup light sour cream

3 Tablespoons jalapeno pepper, finely chopped
dash of salt
In a small bowl, combine the sour cream and jalapeños; season with salt. Top each potato with the jalapeño
sour cream; serve warm.
NI/serving: 47 calories, 4.5g Fat, .1 fiber
502
Pinto Bean & Andouille Sausage Stew
Category: Rice (RP)
Adapted from: Eating Well J/F ‘09
Healthy Units: 6.8
Servings: 8
Em’s Notes: This is a very hearty and tasty stew.
1 pound dry pinto beans

1 tablespoon peanut oil or canola oil
12 ounces andouille sausage (see Tip), diced
3 slices bacon, chopped
2 cups diced onions
2 cloves garlic, peeled and smashed
1 cup diced red bell pepper
1 cup diced green bell pepper
1-3 teaspoons minced chile pepper, such as serrano or jalapeño
1 teaspoon smoked paprika (see Note)
4 large ripe plum tomatoes, seeded and diced
8 cups water
1 teaspoon salt
2 teaspoons freshly grated lime zest
Juice of ½ lime
1. Pick over beans to remove any pebbles or broken beans and rinse under cold water.
Place in a bowl, cover with 3 inches of cold water and soak for at least 6 hours or
overnight. (Alternatively, use our quick-soak method: see Tip.)
2. Heat oil in a large heavy casserole or Dutch oven over medium heat. Add sausage
and bacon and cook, stirring occasionally, until the bacon is almost crisp, 7 to 10
minutes. Remove with a slotted spoon to a small bowl and set aside in the refrigerator.
3. Add onions and garlic and cook, stirring, over medium heat, until soft and lightly
brown, 3 to 5 minutes. Add bell peppers and chile pepper to taste; continue to cook,
stirring, until the mixture is soft, about 3 minutes. Stir in paprika. Add tomatoes and cook
until they release their juice, about 2 minutes.
4. Drain the beans. Stir the beans and 8 cups water into the pot; bring to a boil. Reduce
heat and simmer, uncovered, for 1 hour. Stir in the reserved sausage and bacon along
with salt and pepper. Continue simmering, adding a little water if the beans are dry, until
the beans are very soft and beginning to break down, about 30 minutes more. Stir in
lime zest and juice.

503
Mahi-Mahi with Blood Orange, Avocado, and Red Onion Salsa
Category: Fish (FS)
Adapted from: Bon Appétit, Feb ‘05
Healthy Units: 6
Servings: 2
Epicurious Notes: Low-fat and low-cal, this dish tastes lively and bright. Orange
you sweet: Although they look like regular navel oranges, Cara Cara oranges are
tinged pink on the inside and taste a little sweeter. You'll find them at some
supermarkets and farmers' markets.
Em’s Notes: The salsa was delicious with the fish. It was mild and a nice balance
of flavors.
1 blood orange -- Cara Cara orange, or regular orange

1/2 cup avocado -- cubed
2 teaspoons red jalapeño -- minced
2 teaspoons fresh lime juice
2 6-ounce mahi-mahi fillet
Using small sharp knife, cut peel and white pith from orange. Working over small
bowl, cut between membranes to release segments. Add avocado, onion,
jalapeño, and lime juice to oranges in bowl; stir gently to blend. Season salsa to
taste with salt.
Spray heavy non-stick medium skillet with cooking spray over medium-high heat.
Sprinkle fish with salt and pepper. Add fish to skillet and sauté until brown and
cooked through, about 5 minutes per side.
Place 1 fillet on each of 2 plates. Spoon salsa atop fish and serve.
96mg Sodium.
504
Smoked Salmon & Cream Cheese Frittata
Category: Eggs (E)
Adapted from: Gourmet, Sep ‘03
Healthy Units: 3.5
Servings: 4
Em’s Notes: I lightened this a little. This has the flavors of Scrambled Eggs with
Lox and Cream Cheese (page 1835), but is a little less decadent.
2 Cups Egg Beaters® 99% egg substitute

1/2 cup skim milk
½ teaspoon black pepper
1/8 teaspoon salt
2 oz neufchatel cheese -- cut into 1/2-inch pieces
3 oz thinly sliced smoked salmon -- chopped
Whisk together eggs, milk, chives, basil, pepper, and salt in a bowl.
Preheat broiler.
Heat oil in a 12-inch ovenproof nonstick skillet (if handle is plastic, wrap it in a
double layer of foil) over moderate heat until hot but not smoking. Pour egg
mixture into skillet and scatter cream cheese pieces on top, then cook, lifting up
cooked egg around edges using a spatula to let raw egg flow underneath, until
frittata is set on bottom and egg is almost set but still moist on top, 3 to 5
minutes. Remove from heat. Sprinkle salmon all over frittata, then press on
salmon lightly and shake skillet to allow salmon to settle into top.
Broil frittata about 6 inches from heat until set, slightly puffed, and golden in
patches, 1 to 1 1/2 minutes.
Cool 5 minutes, then loosen edge with spatula and slide onto a large plate. Cut
into wedges and serve warm or at room temperature.
476mg Sodium.
505
Gingerbread Waffles
Adapted from: Cooking Light, March 2007
Healthy Units: 4.4
Servings: 9
CL Notes: "My cousin Betsy and her husband developed these fluffy waffles for a family
Champagne brunch. Serve with a dollop of lemon curd." -KKD
Em’s Notes: My waffle iron makes 7” waffles and I got 11 waffles (1 per serving). I
subbed ½ whole wheat flour. With my changes the nutritionals are 182 calories, 5g fat,
2g Fiber.
2 cups all-purpose flour (about 9 ounces) – I used half whole wheat.

1/4 teaspoon salt
1 1/2 cups fat-free buttermilk
2 teaspoons finely grated peeled fresh ginger
2 large egg yolks
1 (4-ounce) container applesauce
3 tablespoons minced crystallized ginger
2 large egg whites
Cooking spray
Lightly spoon flour into dry measuring cups; level with a knife. Combine flour,
baking powder, baking soda, salt, and cinnamon in a medium bowl; stir with a
whisk. Combine buttermilk and next 5 ingredients (through applesauce) in a
small bowl. Add milk mixture to flour mixture, stirring just until combined. Stir in
crystallized ginger.
Beat egg whites with a mixer at high speed until soft peaks form. Gently fold egg
whites into batter.
Coat a waffle iron with cooking spray, and preheat. Spoon about 1/3 cup batter
per 4-inch waffle onto hot waffle iron, spreading batter evenly to edges. Cook for
5 minutes or until steaming stops, and repeat procedure with remaining batter.
Yield: 9 servings (serving size: 2 waffles)
PROTEIN 5.8g; FIBER 1g
506
Blood Orange Marmalade
Category: Jam/Jelly (BR)
Adapted from: Bon Appétit, Feb ‘09
Healthy Units: 0.7
Servings: 24 (1 TBSP per serving)
1 cup sugar
1 cup Splenda
1 1/2 cups water
1 medium blood orange
2 ½ tablespoons lemon juice
2 tablespoons port wine
Combine 1 cup sugar, 1 cup water, and orange slices in heavy medium
saucepan. Bring to simmer over medium heat, stirring until sugar dissolves.
Reduce heat to low; cook until orange peel is tender, stirring occasionally, about
30 minutes. Pour into strainer set over medium bowl. Chop orange slices and
reserve; discard syrup.
Combine remaining 1 cup sugar, 1/2 cup water, and lemon juice in another heavy
medium saucepan. Bring to simmer over medium heat, stirring until sugar
dissolves. Add chopped orange. Reduce heat to low; cook until orange is very
tender and rind is translucent, about 30 minutes longer. Mix in port wine. Transfer
marmalade to small bowl and cool. Cover and chill.
Per Serving (excluding unknown items): 37 Calories; trace Fat (0.2%calories

from fat); trace Protein; 9g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol;
1mg Sodium
507
Red-Leaf Salad with Roasted Sweet Potatoes
Category: VP
Source: Everyday Food January 2009
Healthy Units: 5.4
Serves: 4
Posted by: Kate
March 23, 2009
Notes: This salad was fantastic, the sweet potato/green bean mixture would also
be good on its own as a side dish. I subbed pecans for the walnuts.
Caramelized sweet potatoes and red onion pair well with green beans and
walnuts. Heads of lettuce cost less than bagged pre-prepped varieties -- they
have better flavor, too.
2 sweet potatoes, peeled and cut into 1-inch chunks

1 medium red onion, quartered
Coarse salt and ground pepper
1 package (10 ounces) frozen cut green beans, thawed
1/3 cup walnuts
1 cup plain low-fat yogurt
2 tablespoons white-wine vinegar
1 garlic clove, crushed through a garlic press
1 head (10 ounces) red-leaf lettuce, torn into bite-size pieces
Preheat oven to 450 degrees. On a large rimmed baking sheet, toss together
sweet potatoes, onion, and oil; season with salt and pepper. Roast until sweet
potatoes are tender, about 20 minutes.
Add green beans and walnuts to sheet; toss. Roast until green beans are tender,
about 5 minutes.
Meanwhile, in a small bowl, whisk together yogurt, vinegar, and garlic; season
dressing with salt and pepper. Top lettuce with roasted vegetable mixture; drizzle
with dressing.
Per serving: 257 calories, 13.4 gr fat, 5.9 gr fiber
508
Pasta with Eggplant Sauce
Category: RP
Source: Fitness Magazine April 2009
Healthy Units: 7.2
Serves: 6
Posted by: Kate
March 30, 2009
Notes: This was delicious and super easy to throw together- a great slow cooker
recipe.
1 medium eggplant
2 14 1/2 oz cans diced tomatoes
1 6 oz can Italian-style tomato paste
1 4 oz can sliced mushrooms, drained
1/4 cup water
2 garlic cloves, chopped
1 1/2 tsp dried oregano
1/3 cup kalamata olives, sliced
2 T chopped fresh parsley
black pepper
1 lb cooked penne pasta
Peel eggplant, cut into 1 inch cubes.
In a 3 1/2 to 5 quart slow cooker, combine eggplant through oregano. Cover and
cook on low setting 7-8 hours or on high 3 1/2-4 hours.
Stir in kalamata olives and parsley, season to taste with pepper. Pour sauce over
pasta, sprinkle with parmesan cheese if desired.
346 calories; 13 g protein; 65 g carbohydrate; 4 g fat; 9 g fiber
509
Roasted Sweet and White Potatoes
Category: VP
Source: Trim and Terrific Cookbook
Healthy Units: 2.7
Serves: 8
Posted by: Kate
March 30, 2009
These potoatoes were nicely seasoned and crispy. Really liked the technique of
roasting the whole garlic cloves with the potatoes.
3 T olive oil
1 pound sweet potoates, unpeeled, cut into 2 inch cubes
1 pound baking potatoes, unpeeled, cut into 2 inch chunks
4 cloves garlic, unpeeled
1/4 cup shopped parsley
1 tsp dried thyme leaves
1/2 tsp pepper
salt to taste
In a large roasting pan, combine the oil with the potatoes and whole cloves of
garlic, tossing to coat. Bake, shaking the pan every 15 minutes, until the potatoes
are browned and crisp and the garlic is soft, about 45 minutes - 1 hour.
Remove the garlic, press the softened cloves and slip from the skins, discarding
the skins. Toss the potatoes with the garlic, parsley, thyme, pepper and salt.
Calories 143; fat 5 grams; fiber 3 grams.
510
Ranch Beans
Ellie Kreiger’s The Food You Crave
Healthy Units: 1.7
Yield: 8 servings (serving size: about ½ cup)
April 4, 2009
Ellie’s Comments: This chunky bean dish is hearty campfire food that’s packed
with flavor from smoky ancho chile, onions and fresh cilantro. It’s a natural with
Steak Tacos.
Jo’s comments: I make this early in the day to let the flavors meld together. It is
great cold or at room temperature. I use red pepper instead of green – just a
flavor preference. I do not mash the beans, preferring them whole.
1 tablespoon olive olive

1 medium onion, diced, about 1 ½ cups
1 medium green bell pepper, seeded and diced, about 1 cup
1 tablespoon ground ancho chile or regular chili powder
Two 15 ounce cans pinto beans, preferably low sodium, drained and rinsed
¼ cup low sodium chicken broth, plus more if needed
Salt and pepper to taste
Heat the oil in a large skillet over medium heat. Add the onion and bell pepper
and cook, stirring until softened about 3 minutes. Stir in the ancho and cook for 1
minute more. Stir in the beans and the broth and cook until the beans are
warmed through about 5 minutes. Stir in the cilantro. Mash the beans coarsely
with the back of a wooden spoon, adding more broth to moisten if needed.
Season with salt and pepper and serve.
From MasterCook: Per Serving: 116 Calories; 2g Fat (16.3% calories from fat);
Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat.
511
Molasses Coffee Marinated Pork Chops
Meats (M)
Adapted from Alton Brown, Good Eats (2009)
Servings: 4
Healthy Units: 5.5
Posted by jhoulihan
April 11, 2009
Joid’s comments: I used about 1 teaspoon of dried thyme instead of the sprigs of
fresh thyme.
1 cup cool strong coffee

½ cup molasses
2 tablespoons apple cider vinegar
1 teaspoon kosher salt
6 to 8 sprigs fresh thyme
4 (6 to 8-ounce) bone-in, 1-inch thick pork chops
Place all of the ingredients into a 1-gallon zip top bag, seal, and shake to
combine. Place in the refrigerator to marinate for at least 2 hours or up to
overnight.
Preheat grill to medium-high.
Remove the pork chops from the marinade. Transfer the marinade to a small
saucepan and place over high heat. Bring to a boil, reduce heat to medium-high,
and boil gently, stirring often, until reduced to about 1/2 cup liquid, 12 to 15
minutes. Remove the thyme stems after the glaze has reduced. Meanwhile, grill
pork chops 3 to 4 minutes per side or until they reach an internal temperature of
145 degrees F. Allow the pork chops to rest 4 to 5 minutes before serving with
the glaze.
Carbohydrate; trace Dietary Fiber; trace Cholesterol; 582mg Sodium.
Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Fat; 2 Other
Carbohydrates.
512
Leek and Orzo Gratin
Weight Watcher Magazine M/J 09
Yield: 4 servings (generous 1 cup)
Healthy Units: 3.6
April 14, 2009
Jo’s comments: Don’t expect a creamy risotto like texture, but the end result was
tasty and a nice change. Easy to put together. I omitted thyme since it isn’t my
favorite.
1 c whole wheat orzo

2 tsp olive oil
3 leeks, cleaned and sliced, white and light green parts only
1 Tbsp fresh thyme
½ tsp salt
¼ tsp black pepper
¼ c shredded fontina cheese ( I used parm and it was delicious)
Preheat the oven to 375. Spray a 2 qt baking dish with nonstick spray (I used a 9
x 9 pyrex dish).
Cook the orzo according to package directions, omitting the salt if desired. Heat
the oil in a large nonstick skillet over medium heat. Add the leeks and cook,
stirring occasionally until softened, about f10 minutes. Stir in the orzo and
seasonings.
Transfer the orzo mixture to the prepared dish and sprinkle with the cheese.
Bake until heated through, about 15 minutes.
NI: 201 cal, 5 g fat, 8 mg chol, 480 mg sod, 34 g carb, 4 g fiber, 8 g prot, 93 mg
calc
513
Cajun Fish
Weight Watcher Magazine M/J 09
Yield: 4 servings
Healthy Units: 3.6
April 14, 2009
Jo’s comments: I made a mistake and floured on both sides but I think I will
repeat that as they browned nicely. I will use a little more Cajun spice next time. I
also cut the recipe in half.
2 Tbsp all purpose flour

1 tsp Cajun or creole seasoning
1/8 tsp salt
4 (5 oz) skinless tilapia or catfish fillets
2 tsp olive oil
Lemon wedges
Mix the flour, seasoning, salt and pepper on a sheet of wax paper. Line a large
baking sheet or tray with wax paper. Working with one fillet at a time, place it skin
side down in the flour mixture to coat one side only. Press the top so the mixture
adheres. Shake off the excess and place each fillet, floured side up on the
prepared baking sheet. Discard any remaining flour mixture.
Heat the oil in a large nonstick skillet over medium high heat. Add fillets, floured
side down. Reduce the heat to medium, cover and cook just until the fillets are
opaque in center, 4-6 minutes. Serve with the lemon wedges.
NI: 166 cal, 4 g fat, 75 mg chol, 322 mg sod, 4 g carb, o g fiber, 27 g prot, 23 mg
calc
514
Spring Chicken and Barley Soup
Main Dish Soup
Adapted From: Eating Well
Servings: 4 servings (2 cups each)
Healthy Units: 5
Posted By: Trish Blau

½ cup finely chopped onion
½ cup finely chopped celery
2 cloves garlic, divided
6 cups reduced sodium chicken broth
1 large bone-in chicken breast (10-12 ounces) skin removed, trimmed
1/3 cup pearl barley
1 15-ounce can diced tomatoes
1 cup trimmed and diagonally sliced asparagus (1/4 inch thick)
1 cup fresh or thawed frozen peas
½ teaspoon coarse salt
Fresh ground pepper to taste
½ cup lightly packed torn fresh basil leaves
1 strip orange zest
Heat oil in a large saucepan over medium heat; add onion and celery and cook,
stirring, until beginning to soften, 2 to 4 minutes. Grate or finely chop 1 clove
garlic; add to the pan and cook, stirring, until fragrant, about 1 minute. Add broth,
chicken and barley. Bring to a gentle simmer. Cover and cook over low heat until
the chicken is cooked through, about 20 minutes. Transfer the chicken to a plate
with a slotted spoon. Return the broth to a simmer and cook until the barley is
tender, 20 to 30 minutes.
Meanwhile, shred the chicken or cut into bite-size pieces; discard the bone.
When the barley is done, add the chicken, tomatoes with juice, asparagus, peas,
salt and a grinding of pepper. Return to a simmer. Cover and cook over low heat
until the asparagus is tender, about 5 minutes more.
Coarsely chop the remaining garlic clove. Gather basil, orange zest and the
garlic and finely chop together. Ladle the soup in to bowls and sprinkle each
serving with a generous pinch of the basil mixture.
NI (per serving):265 calories, 6 g fat, 39 mg cholesterol, 28 g carbohydrate, 24 g

protein, 7 g fiber, 745 mg sodium, 405 mg potassium.
515
Strawberry Rhubarb Crisp Baked Oatmeal
Recipe source: Vickie's kitchen
Serving Size : 6
Healthy Units: 4.6
Core: no
Posted by: Vickie MN
5/09/09
Ingredients
2 cups rolled oats
1 teaspoon cinnamon
1 cup skim milk
1 cup Egg Beaters® 99% egg substitute
2 cups strawberries -- fresh or frozen
2 cups rhubarb, finely chopped -- fresh or frozen
1/4 cup rolled oats
1 tablespoon King Arthur White Whole Wheat Flour
1 tablespoon packed brown sugar
1 tablespoon chopped walnuts -- toasted
1 tablespoon butter -- softened
Preheat oven to 350 degrees. In a two quart round casserole dish combine the
oats, baking powder, brown sugar, and cinnamon. In a small bowl, combine milk,
egg substitute, and vanilla extract. Combine the liquid ingredients with dry
ingredients stirring until combined. Add finely chopped rhubarb and sliced
strawberries. Bake for 45 minutes.
While oatmeal is baking, combine oats, flour, cinnamon, and walnuts. Cut in
butter until mixture is crumbly and set aside.
Remove oats from oven sprinkling crumb mixture evenly. Bake for another 15
minutes or until golden and bubbly.
227mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Fruit; 0
Non-Fat Milk; 1 Fat; 1 Other Carbohydrates.
516
Cinnamon Banana Cake
Category: D
Adapted from: Mr. Food & the American Diabetes Association, "Everyday's a
Holiday Diabetic Cookbook"
Servings: 12-16
Healthy Units: 3 for 12 servings, 2.3 for 16 servings
5/10/09
Cindy's Comments: The recipe called for nonfat vanilla yogurt and 1 tsp. vanilla. I
used Tom's homemade plain yogurt and doubled the vanilla. We served this with
fresh strawberries and cool whip. Be sure to test with a toothpick or cake tester.
The cake appeared done at 23 minutes; but, the middle was still a little gooey.

1/2 cup sugar
1/2 teaspoon salt
1 cup nonfat yogurt
2 medium bananas -- mashed
2 tablespoons vegetable oil
1 large egg
Preheat the oven to 400 F. Coat an 8-inch square baking pan with nonstick
cooking spray.
In a large bowl, combine the flour, sugar, baking powder, baking soda, cinnamon
and salt; mix well. Add the yogurt, bananas, oil, egg and vanilla. Mix until well
blended and spread into baking dish.
Bake 22-25 minutes or until toothpick inserted in center comes out clean.
Let cool and cut into squares. Dust with powdered sugar and garnish with fresh
banana slices if desired.
Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2 Fruit; 0 Non-Fat Milk; 1/2
Cookbook NI (based on 16 servings) 116 calories, 2 g fat, 15 mg cholesterol, 210

mg sodium, 21 g carbohydrates, 1 g fiber, 2 g protein.
517
Apple-Molasses Pancakes
BR (Breakfast)
adapted from "The Nantucket Holiday Table" by Susan Simon
Servings: 8
Healthy Units: 3.6
May 10, 2009
Cindy's Comments: I used 2 Granny Smiths and 1 Gala apple; subbed light
butter; and used 1/2 cup multi-grain cereal in place of 1/2 cup all-purpose flour. I
used 1 cup low-fat buttermilk and 1/2 cup skim milk instead of all skim. We
omitted the honey-butter and used light maple syrup.
3 medium Granny Smith apples -- peeled and grated

1 large egg -- lightly beaten
4 tablespoons light butter -- melted
2 tablespoons dark molasses
1/2 cup skim milk
1 cup buttermilk
1/4 teaspoon salt
1/2 cup Hodgson Mill Multi Grain Hot Cereal
1 cup whole wheat flour
In a large bowl, combine the apples, egg, melted butter and molasses. Stir in the
milk.
In another bowl, whisk together the baking soda, baking powder, salt and flours.
Stir the dry ingredients into the wet until just combined.
In a large skillet, melt some butter or use nonstick cooking spray and heat over
medium-low. Using a 1/4-cup measuring cup, pour 3 portions of batter into skillet.
Cook for 3-4 minutes or until broken bubbles appear on surface. Flip and cook
another 1 1/2 - 2 minutes. Transfer to a platter in a 200 F oven to keep warm.
Repeat with remaining batter. Makes about 16 pancakes.
Optional: In a small saucepan, melt 4 tablespoons butter with 1 cup honey over
very low heat. Serve hot over pancakes.
Per Serving (without honey-butter): 198 Calories; 5g Fat (21.1% calories from
Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2 Fruit; 0 Non-Fat Milk; 1/2
518
Broiled Salmon with Peppercorn-Lime Rub
FS (Fish/Seafood)
adapted from Cooking Light, May 2009
Serves 4
Healthy Units: 7.8
posted by: CJMartin717 (Cindy)
May 13, 2009
Quick & Easy
CL: Try a fresh, quick, and satisfying quinoa-vegetable salad with your broiled
fish to round out the meal.
Cindy's Comment: There was a ton of flavor in the lime-peppercorn rub and we
loved the quinoa salad. I added about 1/4 cup crumbled feta cheese to the salad.
4 (6-ounce) salmon fillets (about 3/4 inch thick)

Cooking spray
2 teaspoons grated lime rind
1/2 teaspoon cracked black pepper
Lime wedges (optional)
1. Preheat broiler.
2. Place fish, skin sides down, on a broiler pan coated with cooking spray.
Combine remaining ingredients except lime wedges; sprinkle over fish. Broil 7
minutes or until fish flakes easily when tested with a fork or until desired degree
of doneness. Serve with lime wedges, if desired.
CALORIES 318 ; FAT 18.5g (sat 3.7g,mono 6.6g,poly 6.7g); CHOLESTEROL

100mg; CALCIUM 28mg; CARBOHYDRATE 2.2g; SODIUM 336mg; PROTEIN
519
Quinoa-vegetable salad
S (salads)
adapted from Cooking Light, May 2009
Serves 4
Healthy Units: 3
May 13, 2009
Note: Goes well with the Broiled Salmon with Peppercorn-Lime Rub.
Cindy's Note: I added about 1/4 cup of Tom's homemade crumbled cheese (feta
or goat cheese would work well).
1 ¼ cups fat-free, less-sodium chicken broth

¾ cup uncooked quinoa, rinsed and drained
1 ½ cups chopped zucchini
½ cup chopped red bell pepper
2 tablespoons chopped fresh chives
¼ teaspoon salt
¼ teaspoon fresh-ground black pepper
Combine chicken broth and uncooked quinoa in a medium saucepan; bring

mixture to a boil. Cover and simmer 12 minutes or until liquid is almost absorbed.
Stir in chopped zucchini and chopped red bell pepper. Cover and cook 5 minutes
or until liquid is absorbed. Remove from heat.
Stir in fresh chives, extra-virgin olive oil, salt, and black pepper.
1/2 Grain (Starch); 1/2 Lean Meat; 1/2 Vegetable; 1 Fat.
520
Italian Pasta Salad
Category: RP
Adapted from: Trim & Terrific Cookbook
Serves: 8
Healthy Units: 3.2
Posted by: Kate
May 19, 2009
Kate’s notes: Colorful salad with a nice light Dijon viniagrette. I used Smart Taste
for the ziti, doubled the garlic and added sliced black olives. NI is for the original
recipe without my changes.
8 ounces ziti pasta

4 ounces tri-colored rotini pasta
1 green pepper, seeded and chopped
1 red pepper, seeded and chopped
2 teaspoons capers, drained
1/3 cup thinly sliced green onion (scallion)
2 plum tomatoes chopped
1/4 cup water
1 T olive oil
1 tsp dried basil leaves
1 tsp dried oregano leaves
1/2 tsp minced garlic
1 T Dijon mustard
1/4 cup grated parmesan cheese
In a large saucepan cook both pastas together according to package directions,

omitting any oil or salt. Rinse and drain with cold water, place in a large bowl.
Add the peppers, celery, capers, green onion and tomatoes.
In a small bowl, combine the vinegar, water, oil, basil, oregano, garlic, mustard
and Parmesan, mixing well. Pour over the pasta mixture and toss well.
Refrigerate until serving.
Calories 168, Fat 3 grams, Fiber 2 grams.
521
Greek Bucatini
Category: M
Adapted from: Cuisine at Home Perfect Pasta
Serves: 4
Healthy Units: 10.3
Posted by: Kate
May 20, 2009
Kate’s notes: This is an outstanding dish, loved the fresh, vibrant flavors and it
came together quickly. I cut the oil down to 1 tablespoon, used boneless pork
chops since I don’t like lamb and Ronzoni Smart Taste spaghetti for the pasta. NI
is for the recipe as written.
Recipe Options: Sub chicken breast halves for lamb and top each serving with
yogurt.
Sub 4 large peeled shrimp for lamb and saute 1 cup chopped green pepper with
the eggplant.
½ lb dry bucatini
3 T olive oil
5 cups eggplant, (1 lb) partially peeled and cut into large chunks
1 T garlic, minced
4 bone in lamb chops seasoned with salt and pepper
3 cups cherry tomatoes, halved
1 T chopped fresh oregano
½ cup dry white wine
½ cup chicken broth
¼ cup chopped fresh parsley
1 T lemon zest minced
Crumbled feta cheese
Cook pasta according to package directions.
Sear chops in oil in large sauté pan over medium high heat for 3-5 minutes per
side. Transfer chops to a plate and keep warm.
Saute eggplant 2-3 minutes, stir in garlic and cook 30 seconds. Return lamb
chops to the pan with the tomatoes and oregano, cook 3 minutes.
Deglaze with wine, add broth, bring to a simmer, then stir in bucatini to coat.
Finish with parsley and zest, garnish with feta.
Per lamb chop and 1 cup pasta: 479 calories; 18 gr fat; 7 gr fiber
522
Grilled Pepper Poppers
Category: A
Serves: 16
Healthy Units: 2
Posted by: Kate
May 23, 2009
Kate’s notes: These poppers were fantastic and so easy to make, loved the
combo of cheeses. They would be great as a BBQ app or for a tailgate party. My
only change was to use reduced fat cream cheese instead of RF. NI is for the
recipe as written.
CL notes: The three-cheese filling is a nice complement for the spicy peppers.
You can also use a milder chile, such as a cherry pepper. Shredded cheddar
cheese can take the place of Parmesan, if you like.
1/2 cup (4 ounces) soft goat cheese

1/2 cup (4 ounces) fat-free cream cheese, softened
1/2 cup finely chopped seeded tomato
2 tablespoons thinly sliced green onions
2 tablespoons chopped fresh sage
16 jalapeño peppers, halved lengthwise and seeded (about 1 1/2 pounds)
Cooking spray
2. Combine first 7 ingredients in a bowl, stirring well. Spoon about 2 teaspoons

cheese mixture into each pepper half. Place pepper halves, cheese side up, on
grill rack coated with cooking spray. Grill peppers 5 minutes or until bottoms of
peppers are charred and cheese mixture is lightly browned. Carefully place
peppers on a serving platter. Sprinkle with cilantro.
Yield: 16 servings (serving size: 2 pepper halves)

523
Pan-Fried Chicken
Category: P
Serves: 4
Healthy Units: 5.6
Posted by: Kate
May 25, 2009
Kate’s notes: Loved this moist and delicious chicken, recipe was a bit time consuming
but worth it. My chicken browned a little quickly, I finished it in the oven as suggested.
CL NOTES: The key to success with this recipe is even heat. If the oil gets too hot, the
chicken may brown too quickly before fully cooking. You can lower the heat, or brown
the chicken on the stovetop and then cook in a 350° oven until done. If the oil is not hot
enough, the chicken will absorb too much of it. Omit spices in the breading, if you prefer.

1 teaspoon ground ginger
1/2 teaspoon hot paprika
1/2 teaspoon freshly ground nutmeg
1/2 teaspoon fine sea salt
2 bone-in chicken breast halves, skinned
2 bone-in chicken thighs, skinned
2 chicken drumsticks, skinned
1/4 cup peanut oil
1. Sift together first 6 ingredients; place mixture in a large zip-top plastic bag. Sprinkle
salt evenly over chicken. Add chicken, one piece at a time, to bag; seal. Shake bag to
coat chicken. Remove chicken from bag, shaking off excess flour. Place chicken on a
cooling rack; place rack in a jelly-roll pan. Reserve remaining flour mixture. Loosely
cover chicken; chill 1 1/2 hours. Let chicken stand at room temperature 30 minutes.
Return chicken, one piece at a time, to flour mixture, shaking bag to coat chicken.
Discard excess flour mixture.
2. Heat peanut oil in a large skillet over medium-high heat. Add chicken to pan. Reduce
heat to medium-low, and cook 25 minutes or until done, carefully turning every 5
minutes.
3. Line a clean cooling rack with brown paper bags; arrange chicken in a single layer on
bags. Let stand for 5 minutes.
Yield: 4 servings (serving size: 1 chicken breast half or 1 thigh and 1 drumstick)
CALORIES 245 ; FAT 10.1g (sat 2g,mono 4.1g,poly 3g); CHOLESTEROL 87mg;
524
CALCIUM 17mg; CARBOHYDRATE 9g; SODIUM 240mg; PROTEIN 28.2g; FIBER 0.8g;
IRON 1.8mg
525
Potato Salad with Herbs and Grilled Summer Squash
Category: VP
Serves: 6
Healthy Units: 3
Posted by: Kate
May 25, 2009
Kate’s notes: The lemon and herb dressing was so fresh and light tasting, a delicious summer
salad. I used a gherkin as suggested and subbed fresh oregano for the tarragon as I am not a
fan.
CL NOTES: A cornichon is the French version of a gherkin. You'll find these small, tart pickles in
gourmet grocery stores; otherwise, gherkins will work just fine. Or, if you have capers on hand,
you may substitute 1 tablespoon drained capers for the pickles. Make up to two hours ahead.
Salad:
2 pounds small red potatoes
3/4 pound yellow squash, cut lengthwise into 1/2-inch slices
Cooking spray
Dressing:
2 tablespoons chopped fresh basil
1 tablespoon chopped fresh tarragon
2 tablespoons water
2 tablespoons finely chopped cornichons
1. Preheat grill to medium-high heat.
2. To prepare salad, place potatoes in a large saucepan; cover with water. Bring to a boil. Reduce
heat, and simmer 18 minutes or until tender. Drain; cut potatoes into quarters, and place in a
large bowl. Set aside.
3. Lightly coat squash with cooking spray. Sprinkle evenly with 1/4 teaspoon salt and 1/8
teaspoon pepper. Place squash on grill rack; grill 2 minutes on each side or until browned and
tender. Remove squash from heat, and add to potatoes.
4. To prepare dressing, combine chives and remaining ingredients in a small bowl; stir with a
whisk. Pour dressing over potato mixture, tossing gently to combine. Serve salad warm or chilled.
CALORIES 160 ; FAT 5g (sat 0.8g,mono 3.4g,poly 0.8g); CHOLESTEROL 0.0mg; CALCIUM
33mg; CARBOHYDRATE 27g; SODIUM 206mg; PROTEIN 3.8g; FIBER 3.4g; IRON 1.5mg
526
Cajun Orange Pork Chops
M (Meats)
adapted from Healthy Cooking, June/July 2009
Serves 4
Healthy Units: 3.4
May 26, 2009
“My husband and I are busy and calorie-conscious. This dish is quick, delicious
and easy on the waistline.” Plus, it’s bursting with flavor! Patricia Harmon -
Baden, PA
Cindy's Comment: DH and DSS both declared this a "do over". I added about 1/4
tsp cayenne pepper along with the Cajun seasoning.
TIME: Prep: 15 min. + marinating Grill: 10 min.
Ingredients:
2 green onions, chopped
2 tablespoons orange marmalade
1 teaspoon Cajun seasoning
4 boneless pork loin chops (4 ounces each)
Directions:
In a small bowl, combine the first five ingredients. Pour 1/3 cup marinade into a
large resealable bag; add the pork. Seal bag and turn to coat; refrigerate for 8
hours or overnight. Cover and refrigerate remaining marinade for sauce.
In a small saucepan, bring reserved marinade to a boil. Reduce heat; simmer,

uncovered, for 5-7 minutes or until thickened. Keep warm.
Coat grill rack with cooking spray before starting the grill. Drain pork chops and
discard marinade. Grill, covered, over medium heat for 4-5 minutes on each side
or until a meat thermometer reads 160°. Brush with sauce.
Nutrition Facts
One serving: 1 pork chop Calories: 183 Fat: 6 g Saturated Fat: 2 g Cholesterol:
55 mg Sodium: 138 mg Carbohydrate: 8 g Fiber: 0 g Protein: 22 g Diabetic
Exchange: 3 lean meat, 1/2 starch.
527
Sautéed Cabbage
VP
Adapted from: Everyday Food
Core: no
Cockermom13
4 servings
Healthy Units: .5
May 27, 2009
Q&E
Barbara’s notes: I only had dry dill so decreased by half for dried dill.
Ingredients:
1 ½ pounds cabbage -- shredded
1 tablespoon salt -- coarse
1/4 cup chicken broth -- reduced sodium
1 tablespoon butter
1 tablespoon dill -- fresh
Directions:
Shred cabbage thinly.
Melt butter in a large skillet.
Add salt and broth.
Add cabbage and cover.
Stir occasionally until cabbage is tender. About 10 minutes.
Uncover and cook off any excess liquid.

0 Lean Meat; 1/2 Vegetable; 1/2 Fat.
528
Southwestern Potato Salad
Category: VP
Adapted from: Laura Bush’s recipe in the August 2002 issue of Texas Monthly –
Servings: 8
Healthy Units: 4.5
Posted by Betsy (rcmargaret)
May 27, 2009
Betsy’s notes: The original recipe called for regular mayonnaise and six servings.
The NI reflect my changes using light mayonnaise and 8 servings.
12 medium red potatoes, with or without skins

3 pickled jalapenos, chopped (seeded if desired)
½ cup chopped Kalamata olives
4 teaspoons whole-grain mustard
¾ cup light mayonnaise
2 teaspoons chopped fresh cilantro
2 teaspoons chopped fresh oregano
2 large eggs, hard-cooked and diced
salt and pepper to taste
Boil potatoes in salted water until cooked, about 20 minutes

Rinse in cool water.
When cool enough to handle, cut potatoes into bite-size cubes.
While still warm, toss with remaining ingredients.
Chill for at least 2 hours before serving.
Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 2 Fat; 0
529
Southwestern Tofu Scramble
Category: VG
Adapted from: Eating Well
Servings: 4, about ¾ cup each
Healthy Units: 4.4
Posted by: Trish
Date: May 28, 2009
Trish’s notes: For those of you that like tofu, and those that don’t, this is really
delicious. Lots of flavor. I mixed the salsa in to the dish right at the end of cooking
instead of spooning on top.
Eating Well Notes: Cooking crumbled firm tofu in a skillet approximates the fluffy
texture of scrambled eggs in this vegetable-studded, vegetarian main dish.
3 teaspoons canola oil, divided

1 14-ounce package firm water-packed tofu, rinsed and crumbled
1 ½ teaspoons chili powder
1 teaspoon cumin
½ teaspoon salt, divided
1 small zucchini, diced
¾ cup frozen corn, thawed
4 scallions, sliced
½ cup shredded Monterey Jack cheese
½ cup prepared salsa
¼ cup chopped fresh cilantro
Heat 1 ½ teaspoons oil in a large nonstick skillet over medium heat. Add tofu,
chili powder, cumin and ¼ teaspoon salt and cook, stirring, until the tofu begins
to brown, 4 to 6 minutes. Transfer to a bowl.
Add the remaining 1 ½ teaspoons oil to the pan. Add zucchini, corn, scallions
and the remaining ¼ teaspoon salt. Cook, stirring, until the vegetables are just
tender, about 3 minutes. Return the tofu to the pan and cook, stirring, until
heated through, about 2 minutes more. Remove from the heat and stir in cheese
until just melted. Top each serving with 2 tablespoons salsa and 1 tablespoon
cilantro.
Per serving: 202 calories, 12 g fat (4 g sat, 5 g mono); 13 mg cholesterol; 12 g

530
Dressed Up Salmon Cakes Over Field Greens
Main Dish – Fish
Adapted from Moosewood Restaurant New Classics cookbook
Servings: 6
Healthy Units: 7.2
May 30, 2009
Carrie’s Notes: Very tasty. It made more than six servings but I didn’t adjust the
nutritionals to reflect that. Mr. Wonderful suggested adding horseradish to the
herbed mayo to give it a bit of kick. I would also sub plain fat free yogurt for half
of the mayo next time. Original recipe called for twice the amount of ingredients I
listed for the herbed mayo. It didn't take much to top each cake so I cut that
ingredient list by half. Be sure to pass around wedges of fresh lemon or lime to
squeeze over the salmon cakes.
Ingredients:
2 1/2 Cups red potatoes, chopped
1 Cup onion, finely chopped
1 Cup baby carrots, chopped
1 1/2 pounds salmon, skinned and cut into 1" pieces
1 whole egg
1 Tablespoon light mayonnaise
1 Tablespoon dijon mustard
1 Tablespoon fresh lemon juice
1 Tablespoon fresh lemon zest
1 Tablespoon chopped fresh thyme, tarragon, or majoram
1 teaspoon salt
1 teaspoon fresh ground pepper
1 Cup bread crumbs
12 cups lettuce or spring greens mix
olive oil spray
2 Tablespoons chopped fresh tarragon or dill
2 Tablespoons chopped fresh chives
1/2 Cup light mayonnaise
1/2 Tablespoon lemon juice
531
Dressed Up Salmon Cakes Over Field Greens (continued)
Directions:
1. Place potatoes, carrots, and onions in a large covered saucepan with water to
cover. Bring to a boil; then lower the heat and simmer for 10 minutes or until
veggies are tender. Place salmon on top of veggies, return to a simmer, and
cook for about 7 minutes, until the fish flakes easily with a fork. Drain in a
colander.
2. In a large bowl, mash the drained veggies and fish with a potato masher until
thoroughly mixed. Add the egg, mayo, mustard, lemon zest and fresh lemon
juice, herbs, garlic, salt, pepper, and 1/4 Cup of bread crumbs. Mix thoroughly.
3. Spray grill pan with olive oil spray. Heat pan oven medium heat. Shapes fish
mixture in to 6 cakes. As you finish each one, sprinkle with bread crumbs on both
sides and carefully place in pan.
4. Fry the cakes about 4 minutes on first side until golden and crisp. Flip the
cakes and cook another 2 to 3 minutes. Meanwhile, mix together the ½ Cup
mayo, chopped herbs, and lemon juice. Set aside for topping salmon cakes when
they are done.
5. Dress salad greens with a couple of sprays of your favorite salad dressing.
Top with salmon cake and a spoonful of herbed mayo. Serve immediately
Cal: 346, Fat 10g, Sodium 760 mg, Fiber 3g, Protein 28 g,
532
Strawberry Sherbet
Category: Dessert
Adapted from: Eating Well
Servings: 8 servings, ½ cup each
Healthy Units: 2.2
Posted By: Trish
Date: May 29, 2009
Trish’s notes: All the talk of ice cream makers this week got me in the mood to try
a new ice cream recipe. I thought this was really good because it was not too
sweet – more “grown-up” ice cream. My kids ate it and liked it, but would have
preferred it to be sweeter. Increasing the sugar to ¾ cup would probably do it.
EW Notes: Buttermilk gives this sherbet tanginess and complements the fresh
sweet berries. If you prefer a sweeter result, add a touch more sugar.
2 cups chopped fresh or frozen (not thawed) strawberries (about 10 ounces)

divided
½ cup sugar
2 ½ cups nonfat or low-fat buttermilk
½ cup half and half
2 teaspoons lemon juice
Pinch of salt
Combine 1 cup berries and sugar in a small bowl and let sit, stirring occasionally
until the sugar has begun to dissolve, about 10 minutes. Transfer the berry
mixture to a food processor or blender and process until smooth.
Meanwhile, combine buttermilk, half and half, lemon juice, vanilla and salt in a
medium bowl. Press the strawberry mixture through a fine-mesh sieve into the
bowl. Stir, cover and chill for at least 2 hours or up to 1 day.
Whisk the sherbet mixture and pour into the canister of an ice cream maker.
Freeze according to manufacturer’s directions. During the last 5 minutes of
freezing, add the remaining 1 cup chopped berries. If necessary, place the
sherbet in the freezer to firm up before serving. If the sherbet becomes very hard
in the freezer, soften it in the refrigerator for about 30 minutes before scooping.

533
Glazed Sausages & Onions with Corn
Category: M
Adapted from: The New Woman's Day Cookbook
Serves:4
Healthy Units: 6.9
Posted by: Kate
May 31, 2009
Tasty, quick and easy grilled dinner. I used jalapeno chicken sausage, light
kielbasa and mesculin mix for the greens.
4 ears corn
1/4 cup honey mustard
2 T orange juice
4 fully cooked chicken sausages (8 oz)
8 oz kielbasa cut in 4 pieces
2 cups 1/2 inch thick slices red onions
4-5 oz arugula or other salad greens
Heat grill, pull corn husks back but leave attached. Remove silks, place husks
back up and wet ears under running water.
Put mustard, orange juice and oil in a small bowl; stir until blended. Brush on the
sausages and onions.
Grill sausages, onions and corn 10-12 minutes, turning sausages and corn often
and onions once, until sausages are lightly charred and onion and corn are
tender.
Arrange sausages on greens, top with onions and remaining mustard mixture,
serve with corn.
338 calories; 11 gr fat; 6 gr fiber
534
Penne and Roasted Vegetables with Balsamic Vinaigrette
Category: RP
Adapted from: Cuisine At Home's Perfect Pasta
Serves: 6
Healthy Units: 4.4
Posted by: Kate
May 31, 2009
This veggie and pasta dish was great warm for dinner and the leftovers were just
as tasty as a pasta salad the next day. I used a combination of zucchini, yellow
squash, red pepper, eggplant, vidalia onion and plum tomatoes for the veggies
and doubled the garlic.
2 cups zucchini cut into 1/2 inch rounds

2 cups eggplant cut into 1 inch chunks
1 cups red bell pepper, seeded cut into chunks
1 cup red onion cut into chunks
1 cups asparagus trimmed cut into 1 1/2 inch pieces
1 T garlic chopped
2 t balsamic vinegar
1 T olive oil
1 T minced fresh oregano
3 oz dry whole wheat penne

3 oz dry penne
1 oz goat cheese, crumbled
Pre heat oven to 425, line a baking sheet with aluminum foil
Toss veggies and garlic with 2 T oil, salt and pepper in a large bowl. Transfer
veggies to the baking sheet and roast 20-25 minutes or until fork tender.
Meanwhile, bring a large pot of water to boil for the penne.
Whisk vinegar, 1 T oil and oregano together for the vinaigrette; season with salt
and pepper.
Cook both pastas according to package directions. Drain, toss with vegetables,
vinaigrette and 1 oz goat cheese. Garnish with more goat cheese and oregano.
Per 1 1/2 cups: 222 calories, 9 gr fat, 5 gr fiber
535
Chilean Bean Stew
Stews – Vegetarian
HUs: 6
From Moosewood Restaurant New Classics cookbook
Serves: 6
Posted by Scarehaircare
June 1, 2009
Moosewood Notes: The traditional name for the dish is Porotos Granados. It’s a
very popular stew in Chile where it’s made with fresh corn and fresh ivory or red
beans from the farmers’ markets. Serve topped with cheddar cheese,
accompanied with a green salad and freshly baked cornbread.
My notes: I didn’t think a stew could taste summery – this one does. Good with
frozen corn, fabulous with fresh. I served this with Maple Cornbread from
Cooking Light. I pureed some of the butternut squash with the corn which I think
made for wonderful flavors and texture.
2 Tablespoons Vegetable oil

2 cups chopped onions
1 ½ teaspoons salt
½ teaspoon freshly ground pepper
1/8 to ¼ teaspoon cayenne
3 cups water
4 cups peeled, seeded, and cubed butternut squash (about 3 pounds)
3 Cups fresh or frozen corn kernels
3 Cups cooked red pinto beans
½ cup chopped fresh basil
Heat the oil in a large soup pot. Add the onions, garlic, salt, black pepper, and
cayenne and sauté on medium heat for 5 minutes. Add the water and the
squash, cover, bring to a boil; then reduce the heat and simmer for 10 minutes.
Stir in 1 Cup of the corn and all of the beans and basil. Cover and continue to
simmer for another 5-10 minutes until the squash is soft.
Ladle 2 cups of broth from the stew into a blender. Add the remaining 2 cups of
corn and puree until smooth. Stir the pureed corn back into the stew. Gently
reheat before serving, if necessary.
Per 16 oz serving: 330 calories, 12.1 g protein, 6.4 g fat, 65.5 g carbs, 0 mg
cholesterol, 618.1 mg sodium, 10.4 g fiber
536
Butterscotch Bars
CB (Cookies, Bars)
HUs: 3
adapted from Cooking Light, APRIL 2009
Serves 36
June 5, 2009
CL: A small square of these rich bars is enough to satisfy a dessert craving. The flour and oats
mixture is somewhat dry after combining, but it serves as both a solid base for the soft
butterscotch chip layer and a crumbly, streusel-like topping.
Cindy's Comments: I used 1/2 cup white whole wheat flour in place of an equal amount of all-
purpose. The bars are delicious (aka - tempting) and I was glad to share them.
1 cup packed brown sugar

1 large egg, lightly beaten
9 ounces all-purpose flour (about 2 cups)
2 1/2 cups quick-cooking oats
1/2 teaspoon salt
Cooking spray
3/4 cup fat-free sweetened condensed milk
1 1/4 cups butterscotch morsels (about 8 ounces)
1/8 teaspoon salt
1/2 cup finely chopped walnuts, toasted

2. Combine sugar and butter in a large bowl. Stir in vanilla and egg. Weigh or lightly spoon flour
into dry measuring cups; level with a knife. Combine flour, oats, 1/2 teaspoon salt, and baking
soda in a bowl. Add oat mixture to sugar mixture; stir with a fork until combined (mixture will be
crumbly). Place 3 cups oat mixture into the bottom of a 13 x 9–inch baking pan coated with
cooking spray; press into bottom of pan. Set aside.
3. Place sweetened condensed milk, butterscotch morsels, and 1/8 teaspoon salt in a microwave-
safe bowl; microwave at HIGH 1 minute or until butterscotch morsels melt, stirring every 20
seconds. Stir in walnuts. Scrape mixture into pan, spreading evenly over crust. Sprinkle evenly
with remaining oat mixture, gently pressing into butterscotch mixture. Bake at 350° for 30 minutes
or until the topping is golden brown. Place pan on a cooling rack; run a knife around outside
edge. Cool completely.
Yield: 36 servings (serving size: 1 bar)
CALORIES 148 ; FAT 5.1g (sat 2.7g,mono 0.9g,poly 1.1g); CHOLESTEROL 11mg; CALCIUM
..........
537
Shrimp Pasta Salad
Category: RP
HUs: 4
Adapted from American Profile Newszine
Servings: 8
Posted by DebMj1
6/6/09
7 ounces medium pasta shells

10 ounes frozen green peas, thawed and drained
10 ounces shrimp, peeled, deveined and cooked
3 medium radishes, thinly sliced
1 stalk celery, thinly sliced
1/2 medium green bell pepper, finely chopped
2 Tbsps. finely chopped onion (I used sweet onion)
1 2-ounce jar chopped pimiento, drained and more finely chopped
2 Tbps. prepared horseradish sauce (I used Bookbinders Sassy horseradish
sauce)
1 tsp. seasoned salt
Cook pasta according to package directions. Drain in a colander and run under
cold water 20 seconds; drain well. Combine pasta, peas, shrimp, radishes,
celery, bell pepper, onion and pimiento in a bowl; mix well.
Combine mayonnaise, horseradish sauce and seasoned salt. Add to shrimp

mixture and toss gently to coat. Cover and refrigerate at least 4 hours.
Nutritional facts per Mastercook: 205 calories, 5 gms. fat and 3 gms. fiber per
serving.
538
Balsamic Berry Parfait
Category: Desserts/Cakes/Pies
Adapted from: The Washington Post Food Section, June 3, 2009
HU: 3
Servings: 4
Posted by: peggymcv
Date: June 8, 2009
Washington Post Notes: Here, a small bit of balsamic vinegar enhances the sweetness
of fresh berries. It’s an old Italian kitchen trick, yet I’m always surprised by how well it
works. Ricotta cheese, sweetened with confectioners’ sugar and spiked with lemon zest,
maintains the Italian theme and is a nice change from the usual accompaniment of
whipped cream.
I add chopped basil to the fruit mixture, which might seem odd. But basil is in the mint
family, and its natural sweetness pairs wonderfully with the berries. The elements of this
dessert look great as a tall, layered parfait, which should be assembled just before
serving.
MAKE AHEAD: The ricotta cream can be prepared and refrigerated up to 2 days in
advance. The sliced fruit can be prepared a few hours in advance.
Peggy’s Notes: I made the recipe exactly as written and it was fabulously easy, pretty
and delicious!! Assembled the parfaits in 8-ounce juice glasses, which worked perfectly.
1 cup part-skim ricotta

Finely grated zest of 1 lemon (loosely packed tablespoon)
¼ cup confectioners’ sugar
1 pound freshly washed mixed strawberries and blueberries (strawberries hulled and cut
into quarters; blueberries stemmed), to yield 3 cups, reserving some whole berries for
garnish
1 tsp. balsamic vinegar
Leaves from 2 stems of basil, chopped (2 tablespoons loosely packed)
Combine the ricotta, lemon zest and sugar in a medium bowl; mix well. Cover and
refrigerate until ready to use.
Combine the berries and balsamic vinegar in a medium bowl, tossing to coat evenly. Let
them sit for 15 minutes, then add the basil and toss to incorporate.
Have four glass dishes or parfait glasses ready. Working with one-quarter of the fruit and
one-quarter cup of the ricotta mixture, assemble the first parfait by creating a layer of
berries, then adding a heaping tablespoon of the ricotta mixture, another layer of berries,
another heaping tablespoon of the ricotta mixture and another layer of berries. Top with
a spoonful of the ricotta mixture; garnish with some of the reserved berries.
Fill the remaining 3 portions, following the same order of layers and using all the
remaining ingredients. Serve immediately.
NI: Per serving: 154 calories, 8 g protein, 20 g carbohydrates, 5 g fat, 3 g saturated fat,
19 mg cholesterol, 78 mg sodium, 3 g dietary fiber, 13 g sugar
539
Broccoli-Bacon Salad
Salads (S)
HUs: 1.5
Adapted from Eating Well May/June 2009
Makes 6 servings, 1 scant cup each
June 8, 2009
Q&E
Amy Notes: I lightly steamed the broccoli prior to making the salad and left out
the water chestnuts. This dish was quick and easy and will be made often this
summer.
Ingredients
¼ cup low-fat mayonnaise
¼ cup reduced-fat sour cream
2 teaspoons cider vinegar
1 teaspoon sugar
4 cups finely chopped broccoli crowns
1 8-ounce can sliced water chestnuts, rinsed and chopped
3 slices cooked bacon, crumbled
3 tablespoons dried cranberries
Whisk garlic, mayonnaise, sour cream, vinegar and sugar in a large bowl. Add
broccoli, water chestnuts, bacon, cranberries and pepper; stir to coat with the
dressing.
Cover and refrigerate for up to 1 day.
Per serving: 89 calories; 4 g fat, 8 mg cholesterol; 12 g carbohydrate; 4 g protein;

3 g fiber; 200 mg sodium; 193 mg potassium.
540
Hoisin-Glazed Beef Kebabs
Category: Meat
HUs: 5
Source: Cooking Light, JULY 2008
Serves: 4
Posted by: Kate
June 8, 2009
Notes: These were very tasty and colorful. I used sirloin steak and let the beef sit
in the glaze about 90 minutes; served with brown basmati rice and grilled
summer squash.
2 tablespoons hoisin sauce

1 1/2 teaspoons honey
1/2 teaspoon seasoned rice vinegar
1/2 teaspoon grated peeled fresh ginger
1/2 teaspoon chile paste with garlic
1 pound beef tenderloin filets, cut into 16 cubes
16 (2-inch) pieces green onions (about 4 onions)
16 grape tomatoes
Cooking spray
1. Preheat grill to medium-high heat.
2. Combine first 5 ingredients in a medium bowl. Add beef to bowl; toss well to
coat. Let stand at room temperature 20 minutes.
3. Thread 4 beef cubes, 4 onion pieces, and 4 tomatoes alternately onto each of
4 (12-inch) skewers. Place kebabs on a grill rack coated with cooking spray; grill
5 minutes on each side or until desired degree of doneness.
Yield: 4 servings (serving size: 1 kebab)
541
Lemon-Herb Grilled Chicken, Corn on the Cob, and Onions
Category: Meat
HUs: 8
Posted by: KateWD
Source: Cooking Light, JUNE 1997
Date: 6/8/09
CL Notes: Any combination of fresh herbs can be used in the marinade, including basil,
parsley, or thyme.
Easy all-in-one grilled dinner, I served with potato packets drizzled with EVOO and
minced garlic. I added sliced summer and zucchini squash to the marinade with the
onions and grilled them.
1/2 cup dry vermouth or dry white wine

1 tablespoon chopped chives
1 tablespoon chopped fresh oregano
1 tablespoon chopped fresh rosemary
2 teaspoons grated lemon rind
1 1/2 tablespoons Dijon mustard
1/8 teaspoon salt
1/8 teaspoon pepper
8 (1/2-inch-thick) slices red onion
4 (6-ounce) skinned chicken breast halves
4 ears corn with husks (about 2 1/4 pounds)
Cooking spray
Combine first 10 ingredients in a small bowl; stir well. Arrange onion slices in a single
layer in a shallow dish. Add chicken breast halves; pour herb mixture over onion and
chicken. Cover and marinate in refrigerator 1 hour.
Pull husks back from corn (do not remove). Remove silks. Pull husks back over corn,
and tie top with heavy string; set aside.
Prepare grill. Remove onion slices and chicken from dish, reserving marinade. Place
chicken breast halves, bone sides up, on grill rack coated with cooking spray; grill 50
minutes or until chicken is done, turning and basting with reserved marinade every 10
minutes. Moisten corn with water; grill 10 minutes or until tender, turning corn after 5
minutes. Grill onion slices 6 minutes or until tender, turning and basting with reserved
marinade after 3 minutes.
Yield: 4 servings (serving size: 1 chicken breast half, 1 ear of corn, and 2 onion slices)
542
Grilled Teriyaki Pork Chops with Summery Peach Salsa
Category: Meat
HUs: 7
Serves: 4
Posted by: Kate
June 11, 2009
Notes: I marinated the chops overnight, they were moist and flavorful; the salsa
was a nice spicy/sweet contrast. Easy summer dinner served with brown basmati
rice and broccoli with garlic.
4 (6-ounce) center-cut pork chops (about 3/4 inch thick)

1/4 cup low-sodium soy sauce
3 tablespoons minced shallots
2 tablespoons dry white wine
1 tablespoon minced peeled fresh ginger
1 1/2 teaspoons brown sugar
Cooking spray
Trim fat from pork. Combine pork and next 7 ingredients (pork through garlic) in a
large zip-top plastic bag. Seal and marinate in refrigerator 4 hours, turning bag
occasionally. Remove pork from bag, reserving marinade.
Prepare grill.
Place pork on a grill rack coated with cooking spray; cook 7 minutes on each side
or until done, basting frequently with reserved marinade. Serve with Summery
Peach Salsa.
Yield: 4 servings (serving size: 1 pork chop and 1/2 cup salsa)
543
Summery Peach Salsa
This recipe goes w/ Grilled Teriyaki Pork Chops w/ Summery Peach Salsa (p 4379)
Category: SC
HUs: 1
Posted by: Kate
Date: 6/11/09
1 cup diced peach

1/2 cup diced plum
1/4 cup minced shallots
3 tablespoons orange juice
2 tablespoons minced fresh parsley
1 teaspoon grated lime rind
1 1/2 tablespoons chopped seeded jalapeño pepper
1 tablespoon minced fresh mint
1 tablespoon honey
1 teaspoon minced peeled fresh ginger
Combine all ingredients in a bowl. Cover and chill.
Yield: 2 cups (serving size: 1/2 cup)
544
Chard Cheese Bake
Category: VG (Vegetarian)
HUs: 4
adapted from "Simply in Season" cookbook
Serves 6
June 15, 2009
1 pound Swiss chard

4 large eggs -- slightly beaten
1 cup skim milk
1 cup Swiss cheese, lowfat -- shredded
5 ounces whole wheat bread -- cubed
1/2 cup onion -- minced
1/4 cup Parmesan cheese
Boil or steam the chard until cooked. Drain.
Whisk together the eggs and milk. Add all other ingredients and combine with
cooked chard.
Spray a 2-quart casserole dish with nonstick cooking spray. Transfer mixture to
dish, cover and bake in a preheated 375 F oven until set, 25-30 minutes (mine
took longer.)
1/2 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 1/2 Fat.
545
Lemon Drop Tartlets
Desserts
HUs: 1
Weight Watchers Annual Recipes, 2009
Servings: 15
Posted by Sally327 (Sally)
6/15/09
Quick and Easy, Kid Friendly
Lemon curd contains a higher proportion of lemon juice and rind than lemon
filling, so it has a more intense lemon flavor. Its thick, smooth consistency
provides a nice balance to the crisp phyllo shells.
1 (1.9 Ounce) package frozen Miniature phyllo shells

1/3 cup bottled lemon curd (such as Dickinson’s)
2 T while chocolate morsels
1 large egg white
Dash of cream of tarter
2 T sugar
3 lemon flavored drop candies
Preheat oven to 350˚.

Place phyllo shells on a baking sheet. Bake at 350˚ for 3 minutes or until lightly
browned and thoroughly heated.
Reduce oven temperature to 325˚.
Combine lemon curd and white chocolate morsels in a small microwave safe
bowl. Microwave at Hugh 30 to 40 seconds (morsels will not look melted). Stir
until morsels melt. Spoon lemon mixture evenly into phyllo shells.
Place egg white and cream of tarter in a small bowl; beat with a mixer at high
speed until foamy. Gradually add sugar, 1 T at a time, beating until stiff peaks
form. Spoon meringue over lemon mixture, spreading to edges. Bake at 325˚ for
13 minutes or until meringue is lightly browned.
While tartlets bake, place candies in a zip-top bag; seal and crush with a meat
mallet or heavy skillet. Sprinkle candies upon removing tartlets from oven. Cool
completely on wire racks.
Per Serving: CAL 59 (27% from fat), FAT 1.8g (sat 0.5g), PRO 0.3g, CARB
10.8g, FIB 0.7g, CHOL 6mg, IRON 0.2mg, SOD 23mg, CALC 3mg
546
Blue Cheese-Walnut Green Beans
(V) Vegetable
HUs: 3
Adapted from eating Well June 2009
Makes 4 servings, about 1 cup each
6/16/09
Q&E
Amy’s Notes: This makes a great side dish for weeknights. I used about ½ of the
amount of nuts and blue cheese and still had plenty of flavor
Ingredients
1 pound green beans, trimmed
¼ cup water
¼ teaspoon salt
⅓ cup crumbled blue cheese
⅓ cup toasted chopped walnuts
Instructions
1. Bring green beans and water to a boil in a large skillet. Reduce heat to a
simmer, cover and cook until the beans are just tender, 3 minutes. Uncover and
continue cooking, stirring occasionally, until the water has evaporated, 3 to 4
minutes more.
2. Add oil, salt and pepper to the pan and cook, stirring, 1 minute more. Transfer
the beans to a large bowl and toss with blue cheese until well coated. Sprinkle
each serving with walnuts.
carbohydrate; 6 g protein; 4 g fiber; 302 mg sodium; 233mg potassium
547
Grilled Flank Steak Soft Tacos with Avocado-Lime Salsa
Category: Meat
HUs: 7.5
Source: Cooking Light June 2009
Serves: 4
Posted by: Kate
June 18, 2009
Chili and chipotle powders lend earthy, smoky flavors to the grilled beef. For milder
flavor, use ancho chile powder in place of the hot chipotle. The spice rub would also
work nicely on chicken breasts.
Notes: The salsa really made these tacos. As suggested in a review, I tossed the
cabbage with lime juice and salt and put it in the fridge before prepping everything else.
STEAK:
1 tablespoon chili powder
2 teaspoons grated lime rind
1/2 teaspoon salt
1/2 teaspoon chipotle chile powder
1 (1-pound) flank steak, trimmed
Cooking spray
SALSA:
1 cup diced peeled avocado
3/4 cup finely chopped tomato
1/3 cup finely chopped Vidalia or other sweet onion
1/4 teaspoon salt
1/4 teaspoon hot pepper sauce (such as Tabasco)
2 cups very thinly sliced green cabbage
1. To prepare steak, combine first 5 ingredients in a small bowl. Score a diamond pattern
on both sides of steak. Rub chili powder mixture evenly over steak. Cover and chill 1
hour.
3. Place steak on a grill rack coated with cooking spray; grill 8 minutes on each side or
until desired degree of doneness. Remove from heat; let stand 10 minutes. Cut steak
diagonally across grain into thin slices.
4. To prepare salsa, combine avocado and next 7 ingredients (through pepper sauce) in
a medium bowl.
5. Warm tortillas according to package directions. Spoon steak mixture evenly over each
of 8 tortillas. Top each taco with 1/4 cup salsa and 1/4 cup cabbage.

CALORIES 353 ; FAT 16g (sat 4.3g,mono 7.6g,poly 1.7g); CHOLESTEROL 40mg; CALCIUM
548
Classic Salad with Chicken
Category: Salads
HUs: 6
Source: Ellie Krieger
Serves: 4
Posted by: Kate
June 22, 2009
Loved the combo of flavors in this “classic” salad. I made it both as written as a main
dish salad for lunch and without the chicken as a side salad.
Croutons: 2 tablespoons mayonnaise

1 whole-wheat roll (about 2 ounces) 2 tablespoons ketchup
preferably day old, cut into 1/2-inch 2 teaspoons white vinegar
chunks 2 tablespoons chopped sweet gherkin
2 teaspoons olive oil pickles (1/2-ounce)
1/4 teaspoon salt Salt
1/4 teaspoon pepper
Bacon bits: 1 large head green-leaf lettuce (about 1
Cooking spray pound) shredded
3 slices Canadian bacon (3 ounces) 2 medium tomatoes, seeded and diced
finely diced 1/2 small red onion, thinly sliced
Dressing: 1/2 English cucumber, sliced
1/3 cup plain nonfat yogurt 12 ounces grilled chicken breast, sliced
Make croutons:
Preheat oven to 350 degrees F. Toss bread cubes with olive oil, salt and pepper and
place on a baking sheet. Bake until croutons are golden and crisp, about 8 minutes.
Remove from oven, and allow to cool completely.
Make bacon bits:

Spray a nonstick pan with cooking spray and heat over medium-high heat. Add bacon
and cook until crisp, stirring frequently, about 4 to 5 minutes. Allow to cool.
Make dressing:
Combine the yogurt, mayonnaise, ketchup, vinegar and pickles in a bowl and stir to
incorporate. Season with salt, to taste.
Toss the lettuce, tomato, onion, and cucumber in a large salad bowl with the dressing.
Top with croutons, bacon bits, sliced chicken and serve.
Per Serving:
Serving size: 1 1/2 cups salad, plus 1/2 cup croutons, and 2 tablespoons bacon bits, 3
ounces chicken breast
Calories 290; Total Fat 11 g; (Sat Fat 2 g, Mono Fat 4 g, Poly Fat 4 g) ; Protein 29 g; Carb 20 g;
Fiber 4 g; Cholesterol 63 mg; Sodium 765 mg
549
Cucumber Salad
Category: Salads
HUs: .75
adapted from: Southern Living, June 2007
Servings: 12
Posted by: OneGrandGirl (Mary Ellen)
6/22/09
Mary Ellen's Comments: I don’t buy the seedless English cucumbers, but I do
use the skinniest American cucumbers I can find (fewer seeds). I cut the red
onion in half before slicing, easier to eat than rings. You can do Step 2 in the
microwave – 1 minute on High; stir; add more time if needed. I don’t like
cucumbers but I love this – it’s like fresh pickles.
Ingredients:
3 large seedless cucumbers, thinly sliced
2 celery ribs, thinly sliced
1 small green bell pepper, thinly sliced
1 small red bell pepper, thinly sliced
1 large red onion, thinly sliced
1 1/2 Tablespoons salt
1 cup sugar
1 cup white vinegar
1 teaspoons celery seed
1/2 teaspoon mustard seed
Directions:
1. Combine first 6 ingredients in a large glass bowl; let stand at room

temperature, stirring occasionally, 1 hour. Drain.
2. Bring sugar and next 3 ingredients to a boil in a medium saucepan over

medium-high heat. Boil, stirring constantly, 1 minute or until sugar is dissolved.
Let stand 1 hour. Pour evenly over vegetables. Cover and chill at least 2 hours.
Note: Most of the calories are in the sugar used in the brine. Just an FYI, since a
lot of the brine is left over.
550
Pennsylvania Dutch Potato Salad
Category: RP
HUs: 5
Serves: 8
Posted by: Kate
June 29, 2009
Try this potato salad for something different; the dressing's bacon drippings
barely temper the sweet-tart notes from sugar, cider vinegar, and white vinegar.
Serve warm or slightly cooled.
Notes: This is a different potato salad, creamy yet there is no mayo and I really
liked the combo of flavors; I used regular bacon.
2 3/4 pounds Yukon gold potatoes

2 cups chopped yellow onion
1/2 cup shredded carrot
2 large hard-boiled eggs, chopped
3 applewood-smoked bacon slices, diced
1/2 cup sugar
1/2 cup water
1/4 cup white vinegar
1/4 teaspoon dry mustard
1. Place potatoes in a large saucepan; cover with water. Bring to a boil. Reduce
heat; simmer 15 minutes or until tender. Cool 10 minutes; peel and chop.
Combine potatoes, onion, celery, carrot, and chopped eggs in a large bowl.
2. Cook bacon in a large nonstick skillet over medium heat until crisp, stirring
occasionally. Remove bacon from pan with a slotted spoon, reserving 2
tablespoons drippings in pan. Combine sugar, 1/2 cup water, white vinegar, and
next 5 ingredients (through beaten eggs); stir with a whisk. Add sugar mixture to
pan; cook 8 minutes over medium heat or until slightly thick, stirring constantly
with a whisk. Pour sugar mixture over potato mixture, stirring gently to combine.
Add reserved bacon and parsley; toss gently to coat. Serve warm or at room
temperature.

CALORIES 265 ; FAT 7.5g (sat 2.7g,mono 2.4g,poly 0.7g); CHOLESTEROL 113mg; CALCIUM
46mg; CARBOHYDRATE 43.1g; SODIUM 260mg; PROTEIN 8g; FIBER 2.8g; IRON 1.7mg
551
Quick Panzanella with Chicken
Category: Meats
HUs: 8
Serves: 4
Posted by: Kate
June 29, 2009
Notes: A good quick and easy summer meal, I used leftover rotisserie chicken
and added some kalamata olives.

Cooking spray
2 cups (1-inch) cubed tomato
2 cups diced ciabatta bread (about 4 ounces)
1 cup thinly sliced celery (2 stalks)
1/2 cup fresh basil leaves, torn
1 small red onion, thinly sliced
1/2 English cucumber, halved lengthwise and thinly sliced (about 1 cup)
1. Heat a grill pan over medium-high heat. Sprinkle chicken evenly with 1/4
teaspoon salt and 1/4 teaspoon pepper. Coat pan with cooking spray. Add
chicken to pan; cook 6 minutes on each side or until done. Remove from heat,
and chop.
2. Place tomato in a large bowl; sprinkle with remaining 1/2 teaspoon salt and
remaining 1/4 teaspoon black pepper. Let stand for 5 minutes. Add chicken,
bread, and the remaining ingredients to tomato mixture, tossing well to combine.
Serve immediately.
Yield: 4 servings (serving size: about 2 1/2 cups)
CALORIES 385 ; FAT 13g (sat 2.4g,mono 7.5g,poly 2g); CHOLESTEROL

108mg; CALCIUM 50mg; CARBOHYDRATE 23g; SODIUM 757mg; PROTEIN
43.5g; FIBER 2.6g; IRON 3mg
552
Crab, Corn, and Tomato Salad w/Lemon-Basil Dressing
Salads
HUs: 5
Servings: 4
Posted by: Peggymcv
Date: June 29, 2009
CL Notes: Corn and crab, two of summer’s sweetest offerings, pair well in this
refreshingly light salad. The tart dressing contrasts with the sweet corn, tomatoes
and crab. Serve with a lemon wedge, if desired. Pair it with cucumber soup or a
grilled sandwich.
My notes: This fantastically light salad has fabulous flavors and is so easy to
make. I prepared it exactly as written and loved it, but I think the recipe lends
itself to many variations – adding chopped avocado, or substituting lime juice/rind
and cilantro for the lemon and basil. I cooked two ears of white sweet corn in the
microwave (so easy) and used fresh basil from my garden. In another month
(hopefully), I’ll have my own homegrown tomatoes, too! One final note…..Salad
tasted even better the next day.
1 tablespoon grated lemon rind

5 tablespoons fresh lemon juice, divided
1 tablespoon extra virgin olive oil
1 teaspoon honey
1/2 teaspoon Dijon mustard
1/4 teaspoon salt
1 cup fresh corn kernels (about 2 ears)
1/4 cup thinly sliced basil leaves
1/4 cup chopped red bell pepper
2 tablespoons finely chopped red onion
1 pound lump crabmeat, shell pieces removed
8 (1/4-inch-thick) slices ripe beefsteak tomato
2 cups cherry tomatoes, halved
Combine rind, 3 tablespoons juice, and next 5 ingredients (through black pepper)
in a large bowl, stirring well with a whisk. Reserve 1 1/2 tablespoons juice
mixture. Add remaining 2 tablespoons juice, corn, and next 4 ingredients
(through crab) to remaining juice mixture; toss gently to coat.
Arrange 2 tomato slices and 1/2 cup cherry tomatoes on each of 4 plates. Drizzle
about 1 teaspoon reserved juice mixture over each serving. Top each serving
with 1 cup corn and crab mixture.
NI: Calories 242; Fat 5.6g; Protein 30g; Carbohydrate 17.7g; Fiber 3.6g;
Cholesterol 128mg; Iron 1.8mg; Sodium 613mg; Calcium 1mg.
553
Honey-Lime London Broil
Meats
Adapted from: CLBB
HUs: 5
Yield: 12 servings
June 29, 2009
Comments: Nutritional information is adjusted for 1/2 the marinade as not all of it
is absorbed by the steak. I only marinated for 8 hours and it was still flavorful. I
had a lone jalapeno in the refrigerator so I added it to the marinade and gave it
all a whirl in the food processor. I grilled instead of broiling.
1/4 cup honey

1 1/2 tablespoons vegetable oil
3 tablespoons worcestershire sauce
1 tablespoon soy sauce
1/4 cup fresh lime juice
1 teaspoon onion powder
3 pounds beef flank, R-T-C
Measure the honey into a 2 cup glass measuring cup. Microwave the honey on
High for 30 seconds. Remove and add oil, worcestershire sauce, soy sauce, lime
juice, garlic and onion powder. Whisk to blend.
Place meat in a gallon-size ziplock bag. Pour marinade over meat. Seal bag and
turn bag several times to cover meat with marinade. Refrigerate for 24 hours.
Broil 7 to 10 minutes per side for medium rare. Let sit for 5 to 10 minutes. Slice
across the grain.
129mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Fruit;
1/2 Fat; 0 Other Carbohydrates.
554
Grilled Pork Chops with Shallot Butter
Meats
Source: Cooking Light, JULY 2009
Servings: 8 (1 pork chop)
Healthy Units: 5
Posted by: Kate
July 1, 2009
Notes: Quick and easy and a great summer dish.; loved the flavor combo of the
fresh herbs and the lemony shallot butter. I used light butter and boneless pork
chops.
If made ahead, allow the butter to come to room temperature before spreading
over the pork. You can also combine the oil and herbs a couple of hours in
advance.
8 (7-ounce) bone-in center-cut pork chops

1 teaspoon salt, divided
2 teaspoons finely chopped fresh chives
1 teaspoon finely chopped fresh thyme
1 teaspoon finely chopped fresh rosemary
2 1/2 teaspoons minced shallots
2. Sprinkle both sides of pork evenly with 1/2 teaspoon salt and pepper. Combine
oil, chives, thyme, rosemary, and garlic, stirring well. Rub oil mixture evenly over
both sides of pork. Place pork on grill rack; grill 6 minutes on each side or until a
thermometer inserted in the thickest part of pork registers 155°. Remove pork
from grill; let stand 5 minutes. Sprinkle with remaining 1/2 teaspoon salt.
3. Combine butter, shallots, and lemon rind, stirring well. Spread about 1
teaspoon butter mixture over each pork chop; let the pork stand an additional 5
minutes.

555
Oatmeal Cookie-Peach Cobbler
Desserts/Cakes/Pies
Adapted from CL June 2009
Servings: 12 (serving size 1 Cup)
Healthy Units: 6
July 6, 2009
Quick and easy , Kid Friendly
My notes: incredibly easy to make. The Love Magnet had a great time dumping and mixing. I
subbed frozen peaches and added the extra spices. This would also be great with a
peach/blackberry mix.

1/2 cup butter, softened
1 large egg
4.5 ounces all-purpose flour (about 1 cup)
1 cup old-fashioned rolled oats
1/2 teaspoon salt
11 cups sliced peeled peaches (about 5 pounds) (I used frozen)
Cooking spray
Cinnamon and nutmeg for dusting
2. To prepare topping, place first 3 ingredients in a large bowl; beat with a mixer at medium speed
until light and fluffy. Add vanilla and egg; beat well. Weigh or lightly spoon 1 cup flour into a dry
measuring cup; level with a knife. Combine 1 cup flour, oats, baking powder, and salt; stir with a
whisk. Add flour mixture to sugar mixture; beat at low speed until blended. Cover and chill 30
minutes.
3. To prepare filling, combine sliced peeled peaches, 1/3 cup granulated sugar, 2 tablespoons
flour, and fresh lemon juice in a bowl; toss to coat. Spoon mixture into a 13 x 9–inch baking dish
coated with cooking spray. Dollop 12 mounds of chilled dough over peach mixture at even
intervals. Dust cobbler with cinnamon and nutmeg. Bake at 350° for 40 minutes or until lightly
browned and bubbly.
CALORIES 307 ; FAT 9.1g (sat 5.1g,mono 2.4g,poly 0.7g); CHOLESTEROL 38mg; CALCIUM 43mg; CARBOHYDRATE
54.1g; SODIUM 177mg; PROTEIN 4.5g; FIBER 3.8g; IRON 1.6mg
..........
556
Ina Garten’s Roasted Shrimp Salad
Fish/Seafood
Adapted from Barefoot Contessa (Food Network show)
Servings: 6
Healthy Units: 12.9 (as written); 8.5 (using ½ the dressing)
Posted by: zephyr1
July 13, 2009
Notes:
I halved the sauce recipe and it was still more than enough. I also used a scant teaspoon EVOO
to roast the shrimp and it was more than enough. I added a hefty sprinkle of smoked paprika to
enhance the roasted flavor. I did mix the sauce separately so I could add it to the shrimp like she
suggested. It does not firm up upon being refrigerated. I do see the flavors deepen so plan on
making it well ahead. I am pairing with corn on the cob and fresh slaw, but a really nice thing to
do with it which I will do tomorrow is put it on a tomato (using the rest of the juice from the sauce
will pair nicely with the mater).
Ingredients
2 1/2 pounds (12 to 15 count) shrimp
1 tablespoon good olive oil
Kosher salt and freshly ground black pepper
1 cup good mayonnaise
1 tablespoon orange zest (2 oranges)
2 tablespoons freshly squeezed orange juice
1 tablespoon good white wine vinegar
1/4 cup minced fresh dill
2 tablespoons capers, drained
2 tablespoons small-diced red onion
Peel and devein the shrimp. Place them on a sheet pan with the olive oil, 1 teaspoon salt and 1/2
teaspoon pepper and toss together. Spread the shrimp on one layer and roast for 6 to 8 minutes,
just until pink, firm and cooked through. Allow to cool for 3 minutes.
Meanwhile, make the sauce. In a large bowl, whisk together the mayonnaise, orange zest,
orange juice, vinegar, 1/2 teaspoon salt, and 1/2 teaspoon pepper. When the shrimp are cool,
add them to the sauce and toss. Add the dill, capers, and red onion and toss well. The flavors will
improve if you allow the salad to sit at room temperature for 30 minutes. Otherwise, chill and
serve at room temperature.
Protein; 3g Carbohydrate; trace Dietary Fiber; 300mg Cholesterol; 515mg Sodium. Exchanges: 5
1/2 Lean Meat; 0 Vegetable; 0 Fruit; 3 Fat; 0 Other Carbohydrates.
Note: Several people commented that using ½ the dressing was plenty. Here are the nutritionals
for that:
Protein; 2g Carbohydrate; trace Dietary Fiber; 294mg Cholesterol; 397mg Sodium. Exchanges: 5
1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates.
557
Veggie Salsa
Appetizers/Snacks/Dips
Adapted from Rosemary’s Kitchen
Healthy Units: 2
Servings: 10 (about 1 cup)
Posted by marinaj
July 14, 2009
My notes: If you can’t find Hendrickson’s Dressing, you can use Italian. This can
be eaten with tortilla chips (like Tostitos Scoops) or alone as a salad.
The veggies are chopped very small. My sister suggested getting the “As Seen
on TV” Vidalia Chop Wizard (sold at Bed, Bath and Beyond) or a veggie chopper
to make the job easier. I second that suggestion! Makes it so much faster!
This will last for about a week. Drain off liquid as needed.
Nutritionals were calculated using Hendrickson’s Dressing and without chips.

You will need to make adjustments if you use Italian dressing and/or eat with
tortilla chips.
Ingredients:
Green Bell Pepper
Yellow Bell Pepper
Red Bell Pepper
Turnip
Cucumber
Zucchini or Yellow Squash
Red Onion
Green onions
2 cups Cherry Tomatoes
1 can of Black Beans, drained and rinsed
1 can of Garbanzo Beans, drained and rinsed
8 ounces of Hendrickson’s Unique Dressing (or Italian)
Dice all veggies and put in a big bowl. Add drained and rinsed beans. Mix in
dressing. Enjoy!
Calories-117, Fat-1 g., Dietary Fiber-3 g.
558
Summer Squash Medley
Vegetables
Source: Cooking for Two
Servings: 2
Healthy Units: 3
Posted by: Kate
July 15, 2009
Notes: Loved this fresh mix of flavors and the addition of feta. Tasty both as a
warm dish and also delicious cold.
1 medium yellow summer squash, thinly sliced

2 teaspoons snipped fresh dill or 1/2 teaspoon dill weed
1 small garlic clove, minced
1/2 teaspoon Dijon mustard
1/4 teaspoon sugar
1/4 teaspoon salt
1/8 teaspoon pepper
1 medium tomato, diced
1/4 cup finely chopped sweet onion
Directions:
In a small saucepan, bring 1/2 inch of water to a boil. Add the squash; cover and
boil for 3-4 minutes or until tender. Drain.
In a large bowl, combine the lemon juice, oil, dill, garlic, mustard, sugar, salt and
pepper. Gently stir in squash and cheese. Transfer to a serving platter.
Combine tomato and onion; spoon over squash mixture. Serve immediately.
140 calories, 9 grams fat, 3 grams fiber
559
Potato Salad with Bacon and Parsley
Salads
Source: Real Simple, June 2009
Servings: 6
Healthy Units: 4
Posted by: Kate
July 20, 2009
This simple potato salad is a bit different from the other salads in the comp. I
love all kinds of potato salad and will add this one to the collection.
1 1/2 pounds new potatoes

Kosher salt and black pepper
4 slices bacon
1 cup fresh flat-leaf parsley, roughly chopped
Directions
1. Place the potatoes in a pot with water to cover and 1 teaspoon salt and
simmer until tender, 15 to 18 minutes. Drain and run under cold water to cool.
Cut into quarters.
2. Meanwhile, cook the bacon in a skillet over medium-high heat until crisp, 6 to 8
minutes. Transfer to paper towels. Crumble when cool.
3. In a large bowl, whisk the oil, vinegar, mustard, 3/4 teaspoon salt, and 1/4
teaspoon pepper. Toss with the potatoes, bacon, and parsley.
Tip:
The potatoes can be cooked and tossed with the dressing and the parsley up to
one day in advance. To ensure that the bacon stays crisp, add it just before
serving.
Calories 167; Calories From Fat 78; Protein 4g; Carbohydrate 19g; Sugar 1g;
Fiber 2g; Fat 9g; Sat Fat 2g; Sodium 444mg; Cholesterol 5mg
560
Grilled Tenderloin with Warm Vegetable Salad
Meats
Source: Cooking Light, AUGUST 2001
Servings: 4 (1 steak and 1/2 cup vegetable mixture)
Healthy Units: 5
Posted by: Kate
July 22, 2009
Great summer side for steak. I added a couple of green peppers, put oregano
sprigs in the marinade, marinated the veggies for a couple of hours and used
homemade pesto. Next time, I will double the veggie recipe to increase the
serving size to 1 cup.
4 (4-ounce) beef tenderloin steaks, trimmed (about 1 inch thick)

1/2 teaspoon black pepper, divided
2 small zucchini, halved lengthwise
2 small yellow squash, halved lengthwise
2 plum tomatoes, halved lengthwise
2 green onions
2 teaspoons bottled minced garlic
Cooking spray
1 tablespoon commercial pesto
Oregano sprigs (optional)
Prepare grill or broiler.
Sprinkle steaks with 1/4 teaspoon salt and 1/4 teaspoon pepper.
Combine 1/4 teaspoon salt, 1/4 teaspoon pepper, zucchini, and next 5
ingredients (zucchini through garlic) in a large zip-top plastic bag. Seal and
shake to coat.
Place the tenderloin steaks on grill rack or broiler pan coated with cooking spray;
cook for 4 minutes on each side or until desired degree of doneness. Place the
zucchini and yellow squash on grill rack or broiler pan coated with cooking spray;
cook 3 minutes on each side or until tender. Place the tomato and onions on grill
rack or broiler pan; cook 2 minutes or just until tender.
Coarsely chop the vegetables, and place in a bowl. Add pesto; stir gently. Serve
with steaks. Garnish with oregano, if desired.
27.2g; FIBER 4.1g
561
Mango-Banana Frozen Yogurt
Desserts
Adapted from Cooking Light, April 1997
Servings: 12 (1/2-cup each)
Healthy Units: 2
July 26, 2009
CL Notes: This creamy dessert is low in fat and high in calcium.
Cindy's Notes: I swapped the proportion of fruit, using 3/4 cup banana and 1 cup
mango. The banana flavor was still more prominent and I would use even more
mango and less banana next time. I subbed 1% low-fat milk for the 2%.
1 cup sliced ripe banana

3/4 cup chopped peeled mango
1 1/2 cups 2% low-fat milk
3/4 cup sugar
1 (16-ounce) carton vanilla low-fat yogurt
Combine first 4 ingredients in a blender; process until smooth. Combine banana

mixture and remaining ingredients in a large bowl; stir well with a whisk.
Pour mixture into the freezer can of an ice-cream freezer; freeze according to
manufacturer's instructions. Spoon into a freezer-safe container; cover and
freeze (ripen) at least 1 hour.
562
Watermelon Salad with Pickled Onions and Feta
Salads
Servings: 6 (2/3 cup each)
Healthy Units: 2
July 26, 2009
CL Notes: The sharpness of pickled onions offers a pleasing contrast to crisp,

juicy watermelon and salty, creamy feta cheese.
Cindy's Note: I haven't actually prepared this myself. Another member of a

supper club brought it to dinner last night and it was one of the highlights of the
menu. We served 8 and had a little left over; but, I suspect the chef added some
extra watermelon.
1 cup vertically sliced red onion

1 1/2 tablespoons white balsamic vinegar
2 1/2 cups cubed seedless watermelon
1 small cucumber, halved lengthwise and thinly sliced (about 1 cup)
1/4 cup (1 ounce) crumbled feta cheese
2 tablespoons chopped fresh mint
2 tablespoons chopped fresh basil
1. Combine first 3 ingredients in a small bowl, and let stand for 30 minutes.
Drain.
2. Combine balsamic vinegar, oil, and pepper in a large bowl; stir well with a
whisk. Add onion mixture, watermelon, and cucumber; toss gently to coat.
Arrange watermelon mixture on a platter. Top with cheese, mint, and basil.
CALORIES 77 ; FAT 3.9g (sat 1.3g,mono 2g,poly 0.4g); CHOLESTEROL 6mg;

CALCIUM 51mg; CARBOHYDRATE 9.8g; SODIUM 152mg; PROTEIN 1.9g;
FIBER 1.2g; IRON 0.4mg
563
Bumbleberry Crisp
Desserts
Adapted from MEA's kitchen
Servings: 6
Healthy Units: 4
Posted by: OneGrandGirl (Mary Ellen)
July 26, 2009
MEA's notes: I combined the recipe for Bumbleberry Pie from the Buffalo
Mountain Lodge in Banff, Alberta with the Blackberry Crisp recipe from
shadesofjaim to get this. I buy rhubarb when it's in season, cut it up and freeze it
so I can make this in the winter.
The fruit:
1 cup blueberries
1 1/2 cups sliced strawberries (can use a combo of strawberries and raspberries)
1 1/2 cups rhubarb

2 cups apples
1 1/2 Tablespoons flour
3 Tablespoons light brown sugar (can use white sugar)
The topping:
1/2 cup white flour
6 Tablespoons light brown sugar
/4 teaspoon cinnamon
1/8 teaspoon nutmeg
1/8 teaspoon salt
4 Tablespoons butter (cold, not softened)
Directions:
Preheat the oven to 375. Toss the fruit with the other ingredients. Put the
mixture in an 8-inch glass pie pan or glass square pan.
To prepare the topping, combine the flour, sugar, spices and salt. Cut the butter
into small pieces; cut it into the flour mixture. Cream the mixture with the bottom
of a spoon. Continue creaming the mixture until there is no loose flour.
Distribute the topping over the berries. Bake until the top is lightly browned and
the juices have risen around the edges, about 30 - 40 minutes.
132mg Sodium. Exchanges: 1/2 Grain (Starch); 1 Fruit; 1 1/2 Fat; 1 Other
Carbohydrate.
564
565

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Baked Pasta with Butternut Squash and Ricotta

Weight Watchers online recipes

Preparation Time: 25 min

2 sprays cooking spray

1 tablespoon butter or stick margarine

Instructions: Preheat oven to 350 degrees. Spray inside of muffin cups

Bake at 350 degrees for 20 to 25 minutes until golden brown.

12 ounces Ronzoni Smart Taste Elbow Macaroni

1 18 ounce package prepared polenta

1 pound very ripe bananas, mashed (about 3)

2/3 cup old-fashioned rolled oats

My notes: DH likes to have these with a bowl of tomato soup.

Preheat oven to 375°.

3 tablespoons light butter, divided

2 large poblano chiles, seeded, diced

Preheat oven to 400°.

To prepare filling, combine the first 7 ingredients. Spoon into an 11 x 7-inch

Rinse, drain, and peel the shrimp. Thread on skewers.

242 cal per serving

3 lbs mixed boneless, skinless chicken thighs and breast halves

1 tablespoons (1/4 stick) butter

Preheat broiler. Melt butter in heavy broilerproof 10-inch-diameter nonstick skillet

2 1/4 cups fat-free (skim) milk

NI: 89 calories, 0 g fat, 2 mg cholesterol, 96 mg sodium, 16 g carbs, 0 g fiber, 6

1/4 cup all-purpose flour

4 6-ounce haddock filets

Preheat the oven to 400 degrees F.

CALORIES 295; FAT 5g; PROTEIN 39g; CHOLESTEROL 110mg; SODIUM

My Notes: My nutritionals were way off using MC compared to what CL's

4 (4-ounce) skinned, boned chicken breast halves

Sprinkle chicken with salt and pepper.

Yield : 5 servings (serving size: 1 1/2 cups)

CALORIES 427(13% from fat); FAT 6g (sat 2.5g,mono 1.4g,poly 1.1g);

Preheat oven to 450 F.

NI: Per serving: 149 calories; 10 g fat (3 g sat, 6 g mono); 4 g fiber; 7 mg

Yield: 4 servings (serving size: 2 chalupas)

8 slices reduced-calorie white bread -- crusts removed

Leave covered in refrigerator overnight.

2 tablespoons olive oil

Nutrition Information (per serving): Calories 250, Carbohydrates 31 g, Total Fat 8

1 1/4 pound boneless skinless chicken thighs

4 tsp canola oil, divided

272 calories; 9 g fat (3 g sat, 4 g mono); 72 mg cholesterol; 16 g carbohydrate;

4 cups fat-free, less-sodium chicken broth

Preheat oven to 350°.

Yield: 1 loaf, 16 servings (serving size: 1 slice)

4 (6-ounce) skinless, boneless chicken breast halves

2 cups light mayonnaise

3/4 cup light sour cream

1 1/2 cups chopped peeled ripe mango

1. Combine all ingredients in a large bowl. Toss gently to mix.

Yield: 6 servings (serving size: 2/3 cup)

1-1/2 pounds lean ground turkey

With my changes (approx): 220 cal, 8 g fat, 1.5 g fiber

1 teaspoon olive oil

1 1/4 cups dried black-eyed peas (about 8 ounces)

Yield: 6 servings (serving size: 1 cup)

CALORIES 438; FAT 9; PROTEIN 23g; CHOLESTEROL 18mg; SODIUM

Bake for 45 minutes.

Preheat the oven to 300 degrees F.

Yield: 10 servings, serving size: 4-ounces brisket plus 3 tablespoons of sauce

To prepare spice paste, combine first 9 ingredients in a food processor; process

Yield: 4 servings (serving size: about 3/4 cup)