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 tablespoon vanilla extract 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. Per Serving (excluding unknown items): 64 Calories; 2g Fat (28.1% calories from 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 Posted by: CJMartin717 (Cindy) 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 tablespoon cider vinegar 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 Posted by CrissyBear (Christine) 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 Posted by CrissyBear (Christine) 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. Per Serving: 181 Calories; 6g Fat (28.6% calories from fat); 9g Protein; 25g 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 Posted by: CJMartin717 (Cindy) 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 11x7inch 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 fat); 9g Protein; 34g Carbohydrate; 4g Dietary Fiber; 1mg Cholesterol; 312mg 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 Fat; 1/2 Other Carbohydrates.

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 Posted by: ClassAct75 (Eileen) 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 yearround. 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 1/2 teaspoon vanilla extract 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 1/2 teaspoon ground cinnamon 1/4 cup chilled butter, cut into small pieces Preheat oven to 400°. 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); PROTEIN 3.5g; CHOLESTEROL 15mg; CALCIUM 52mg; SODIUM 51mg; FIBER 6.6g; IRON 1.8mg; CARBOHYDRATE 53.6g 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 Posted by CrissyBear (Christine) 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 Posted by: CJMartin717 (Cindy) 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 Posted by: CJMartin717 (Cindy) 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. 1/4 cup all-purpose flour 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. Per Serving: 321 Calories; 12g Fat (31.8% calories from fat); 35g Protein; 21g Carbohydrate; 2g Dietary Fiber; 92mg Cholesterol; 174mg Sodium. Exchanges: 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 Posted by: ClassAct75 (Eileen) 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 1/2 teaspoon chili powder 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 mediumhigh 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 tablespoon vanilla extract 1 1/2 cups King Arthur White Whole Wheat Flour 1/2 cup packed brown sugar 1/3 cup sugar 2/3 cup cocoa powder 1 teaspoon baking powder 1 teaspoon baking soda 1/4 teaspoon cinnamon 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 Posted by: VickieMN (Misssfittt) 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 1 tablespoon vanilla extract 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. Per Serving (excluding unknown items): 283 Calories; 2g Fat (7.8% calories from fat); 11g Protein; 55g Carbohydrate; 6g Dietary Fiber; 1mg Cholesterol; 239mg Sodium.

187

Raspberry Almond Baked Oatmeal Breakfast Adapted from RR board Healthy Units: 5.2 Servings: 5. Posted by: VickieMN (Misssfittt) 3/16/08 Ingredients: 2 cups rolled oats 1/4 cup brown sugar, packed 1 1/2 teaspoons baking powder 1 cup skim milk 2/3 cup egg substitute 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. Per Serving (excluding unknown items): 147 Calories; 5g Fat (29.9% calories from fat); 12g Protein; 13g Carbohydrate; 1g Dietary Fiber; 79mg Cholesterol; 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 Posted by CrissyBear (Christine) 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.
Per Serving: 237 Calories; 8g Fat (30.3% calories from fat); 24g Protein; 18g Carbohydrate; 2g Dietary Fiber; 94mg Cholesterol; 551mg Sodium. Exchanges: 0 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: 1 cup all-purpose flour (about 4 1/2 ounces) 1/2 teaspoon salt 1 cup granulated sugar 1/2 cup egg substitute 1/4 cup butter, melted 2 tablespoons water 1 teaspoon vanilla extract 2 large eggs, beaten 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

Mint layer: 2 cups powdered sugar 1/4 cup butter, melted 2 tablespoons fat-free milk 1/2 teaspoon peppermint extract 2 drops green food coloring Glaze: 3/4 cup semisweet chocolate chips 3 tablespoons butter

192

Flemish Beef Stew (Slow Cooker) Stews Source: Eating Well Healthy Units: 5.8 Serves: 8 (I measured a scant 1 cup) Posted by CrissyBear (Christine) 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 1/4 teaspoon dried oregano 1/2 cup (2 ounces) grated fresh Parmesan cheese 1 teaspoon butter 1/2 teaspoon fresh lemon juice 1/8 teaspoon freshly ground black pepper 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. Nutritional Information CALORIES 400(20% from fat); FAT 8.7g (sat 3.7g,mono 4g,poly 0.5g); PROTEIN 15.3g; CHOLESTEROL 13mg; CALCIUM 275mg; SODIUM 936mg; FIBER 3.8g; IRON 1.8mg; CARBOHYDRATE 59.6g

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.) Posted by: ejwyatt (Emily) Date: March 22, 2008 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) 1/2 cup packed brown sugar 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 Preheat oven to 350°. 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) CALORIES 185 (27% from fat); FAT 5.5g (sat 2.6g,mono 1.7g,poly 0.6g); PROTEIN 3.4g; CHOLESTEROL 37mg; CALCIUM 25mg; SODIUM 175mg; FIBER 1.3g; IRON 1.2mg; CARBOHYDRATE 31.3g

195

Parmesan Chicken Paillards with Cherry Tomato Sauce Category: Poultry (P) Source: Cooking Light, March 2007 Healthy Units: 5.5 Core: No Servings: 4 Posted by: ejwyatt (Emily) Date: March 22, 2008 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 1/4 cup grated Parmesan cheese 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 1/2 teaspoon dried oregano 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)
CALORIES 264 (20% from fat); FAT 5.9g (sat 1.8g,mono 2.6g,poly 0.9g); PROTEIN 42.6g; CHOLESTEROL 102mg; 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 Per Serving (excluding unknown items): 41 Calories; 3g Fat (66.2% calories from 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 Posted By: Bawstinn36 (Maria) 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 1/4 teaspoon black pepper 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). Per Serving (excluding unknown items): 29 Calories; 2g Fat (64.4% calories from fat); trace Protein; 2g Carbohydrate; trace Dietary Fiber; 5mg Cholesterol; 99mg 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) Source: Cooking Light, March 2008 Healthy Units: 7.5 Servings: 4 Posted by: ejwyatt (Emily) Date: March 23, 2008 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 1/4 teaspoon freshly ground black pepper 1/8 teaspoon ground red pepper 1. Preheat oven to 400°. 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
CALORIES 320 (39% from fat); FAT 13.9g (sat 2.8g,mono 4.5g,poly 5.1g); PROTEIN 39.2g; CHOLESTEROL 111mg; CALCIUM 51mg; SODIUM 339mg; FIBER 0.9g; IRON 2.5mg; CARBOHYDRATE 7.6g

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 1/4 teaspoon freshly ground black pepper 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) CALORIES 167 (29% from fat); FAT 5.4g (sat 0.7g,mono 3.4g,poly 0.8g); PROTEIN 5.2g; CHOLESTEROL 0.0mg; CALCIUM 41mg; SODIUM 226mg; FIBER 5.5g; IRON 1.1mg; CARBOHYDRATE 25.5g

200

Turkey Picadillo Category: Poultry Source: Healthy Latin Cooking by Steve Raichlen Healthy Units: 5.5 Serves: 6 Posted by CrissyBear (Christine) 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 tablespoon olive oil 3 cloves garlic, minced 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. Per Serving: 249 Calories; 11g Fat (42.0% calories from fat); 24g Protein; 10g 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 Category: Poultry (P) Source: Cooking Light March, 1999 Healthy Units: 9.1 Core: No Servings: 4 Posted by: ejwyatt (Emily) Date: March 29, 2008 Em’s Notes: This was a wonderful variation on a stroganoff. I use whole wheat noodles. 1 teaspoon olive oil 4 (4-ounce) skinned, boned chicken breast halves 1/4 teaspoon black pepper 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 dry white wine 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) CALORIES 442 (25% from fat); FAT 12.1g (sat 5.5g,mono 3.8g,poly 1.5g); PROTEIN 37.4g; CHOLESTEROL 129mg; CALCIUM 127mg; SODIUM 310mg; FIBER 3.3g; IRON 5.4mg; CARBOHYDRATE 46g

204

Greek Black-Eyed Peas and Greens Category: Vegetarian (VG) Source: Cooking Light March, 2004 Healthy Units: 5.1 Core: No Servings: 6 Posted by: ejwyatt (Emily) Date: March 29, 2008 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 4 garlic cloves, minced 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 1/4 teaspoon freshly ground black pepper 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) CALORIES 262 (30% from fat); FAT 8.6g (sat 2.8g,mono 4.2g,poly 0.9g); PROTEIN 15.1g; CHOLESTEROL 7mg; CALCIUM 218mg; SODIUM 748mg; FIBER 10.6g; IRON 5mg; CARBOHYDRATE 35.3g

205

Penne with Pancetta, Spinach, and Buttery Crumb Topping Category: Pasta Source: Cooking Light, March 2007 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 3/4 cup chopped onion 2 teaspoons minced garlic 1/3 cup all-purpose flour 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 1/2 teaspoon black pepper 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 1/2 teaspoons baking powder 1/4 cup brown sugar, packed 2 tablespoons cocoa powder -- preferably Dutch Process 1 cup skim milk 2/3 cup egg substitute 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. Per Serving: 336 Calories; 5g Fat (12.9% calories from fat); 14g Protein; 62g Carbohydrate; 6g Dietary Fiber; 1mg Cholesterol; 304mg Sodium.

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 1/2 teaspoon freshly ground black pepper 2 tablespoons canola oil 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 Preheat the oven to 300 degrees F. 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 1/4inch 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) Source: Cooking Light, March 2006 Healthy Units: 3.1 Servings: 4 Posted by: ejwyatt (Emily) Date: March 31, 2008 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) CALORIES 175 (26% from fat); FAT 5.1g (sat 3.2g,mono 0.3g,poly 0.8g); PROTEIN 24.4g; CHOLESTEROL 172mg; CALCIUM 72mg; SODIUM 302mg; FIBER 0.4g; IRON 3.4mg; CARBOHYDRATE 8.1g

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 1/8 teaspoon freshly ground black pepper 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); PROTEIN 22.7g; CHOLESTEROL 65mg; CALCIUM 21mg; SODIUM 316mg; 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 Posted by: ejwyatt (Emily) 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 Preheat oven to 350°. 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) Posted by CrissyBear (Christine) April 7, 2008 1 tablespoon olive oil 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 4 cloves garlic, minced 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 Freshly ground black pepper 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 1/2 cup all-purpose flour 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 Preheat oven to 450°. 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 1/2 cup grated Parmesan 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) CALORIES 421 (28% from fat); FAT 13.3g (sat 5.3g,mono 4.5g,poly 2.4g); PROTEIN 21.5g; CHOLESTEROL 23mg; CALCIUM 437mg; SODIUM 529mg; FIBER 3.8g; IRON 3mg; CARBOHYDRATE 53.6g

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): Per Serving (excluding unknown items): 125 Calories; 6g Fat (41.5% calories from fat); 3g Protein; 17g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 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 Adapted from CIA’s Gourmet Meals in Minutes 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 1/2 cup vegetable oil 4 tablespoons olive oil 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: Per Serving (excluding unknown items): 55 Calories; 6g Fat (93.4% calories from fat); trace Protein; 1g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 59mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates.

223

Seared Salmon with a Moroccan Spice Crust Category: Fish/Seafood Adapted from CIA’s Gourmet Meals in Minutes 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 2 tablespoons olive oil 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: Per Serving (excluding unknown items): 235 Calories; 10g Fat (37.4% calories from fat); 34g Protein; 2g Carbohydrate; 1g Dietary Fiber; 89mg Cholesterol; 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 Posted by jillybean03 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 Posted by jillybean03 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 Posted by: ClassAct75 (Eileen) 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 1/4 teaspoon coarsely ground black pepper 3 garlic cloves, minced 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. Preheat oven to 400°. 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) CALORIES 379 (27% from fat); FAT 11.4g (sat 3.7g,mono 3.9g,poly 2.3g); PROTEIN 29g; CHOLESTEROL 73mg; CALCIUM 49mg; SODIUM 620mg; FIBER 4.7g; IRON 7.1mg; CARBOHYDRATE 37.4g

229

Artichoke and Parmesan Risotto Category: Rice/Pasta (RP) Adapted from: Bon Appétit April 2008 Healthy Units: 7 Servings: 6 Posted by: ejwyatt (Emily) 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 dry white wine 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. Per Serving (excluding unknown items): 353 Calories; 7g Fat (15.4% calories from fat); 22g Protein; 59g Carbohydrate; 10g Dietary Fiber; 10mg Cholesterol; 784mg Sodium.

230

Sliced Sautéed Artichokes Category: Vegetables (V) Adapted From: Twelve, A Tuscan Cookbook Healthy Units: 2.5 Servings: 6 Posted by: ejwyatt (Emily) Date: April 22, 2008 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) 4 cloves garlic -- minced 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. Per Serving (excluding unknown items): 149 Calories; 4g Fat (19.2% calories from fat); 9g Protein; 25g Carbohydrate; 11g Dietary Fiber; 4mg Cholesterol; 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 3 tablespoons balsamic vinegar 1 tablespoon olive oil 2 teaspoons fresh thyme 1 teaspoon dried oregano 4 garlic cloves, minced 1 (2-pound) boneless top round steak, trimmed Cooking spray 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper 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) CALORIES 228 (30% from fat); FAT 7.5g (sat 2.5g,mono 3.3g,poly 0.4g); PROTEIN 36.6g; CHOLESTEROL 93mg; CALCIUM 12mg; SODIUM 263mg; FIBER 0.1g; IRON 3.4mg; CARBOHYDRATE 1.2g

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 Category: Vegetables (V) Adapted From: CL April ‘08 Healthy Units: 0.7 Servings: 6 Posted by: ejwyatt (Emily) Date: April 27, 2008 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) 2 garlic cloves, minced 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 1.1mg; CARBOHYDRATE 2.6g

235

Rhubarb-Strawberry Crisp Category: Desserts (D) Adapted From: CL May ‘08 Healthy Units: 6 (original) / 3.7 (WWED way) Servings: 8 Posted by: ejwyatt (Emily) Date: April 27, 2008 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 1/2 teaspoon ground cinnamon Cooking spray Topping: 2/3 cup all-purpose flour (about 3 ounces) (I used whole wheat flour) 1/2 cup packed brown sugar 1/2 cup regular oats 1/4 teaspoon ground cinnamon Dash of salt 6 tablespoons chilled butter, cut into small pieces (I used light butter) 1. Preheat oven to 375°. 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 Date: April 27, 2008 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 1/2 teaspoon ground cumin 2 garlic cloves, minced 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.
Nutritional Information CALORIES 281(32% from fat); FAT 10g (sat 1.7g,mono 5.7g,poly 2.2g); PROTEIN 30.3g; CHOLESTEROL 252mg; CALCIUM 126mg; SODIUM 879mg; FIBER 3.6g; IRON 6.3mg; CARBOHYDRATE 18.4g

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 vanilla extract 3 tablespoons all-purpose flour 1 teaspoon baking powder 1/4 teaspoon salt 1/4 cup chopped blanched almonds, toasted 1. Preheat oven to 400°. 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.
Nutritional Information 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 Category: Desserts (D) 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 Category: Poultry (P) 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) Freshly ground pepper to taste 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, brownedside 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 Category: Vegetables (V) Source: Cooking Light July 2002 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 fatfree 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 1/4 teaspoon black pepper 4 large eggs, lightly beaten Cooking spray Fresh chives (optional) Preheat oven to 350°. 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. Nutritional Information CALORIES 181(30% from fat); FAT 6.1g (sat 2.2g,mono 2.1g,poly 1g); PROTEIN 9.6g; CHOLESTEROL 147mg; CALCIUM 118mg; SODIUM 291mg; 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 Category: Desserts (D) Adapted From: CL May ‘08 Core: No Healthy Units: 7 (5 w/ Emily’s changes) Servings: 16 Posted by: ejwyatt (Emily) 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 tablespoons all-purpose flour 2 cups all-purpose flour (about 9 ounces) [I used 1 C all-purpose and 1 C white whole wheat] 1 teaspoon baking powder 1/2 teaspoon baking soda 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 2 tablespoons fresh lemon juice 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) 1. Preheat oven to 350°.

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) CALORIES 317 (27% from fat); FAT 9.5g (sat 5.6g,mono 2.6g,poly 0.5g); PROTEIN 3.6g; CHOLESTEROL 56mg; CALCIUM 52mg; SODIUM 165mg; FIBER 0.6g; IRON 1mg; CARBOHYDRATE 55.7g 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 1 clove garlic, minced 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 308 Calories; 2g Fat (6.8% calories from fat); 15g Protein; 61g Carbohydrate; 12g Dietary Fiber; 0mg Cholesterol; 479mg Sodium

246

Orzo, Tomato & Zucchini Toss with Shrimp Category: Fish/Seafood (FS) Healthy Units: 4.5 Servings: 6 (about 1 cup) Posted by CrissyBear (Christine) 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. 232 Calories; 5g Fat (19.4% calories from fat); 21g Protein; 25g Carbohydrate; 2g Dietary Fiber; 115mg Cholesterol; 249mg Sodium.

247

Lombardi Chicken Category: Poultry (P) Source: heavily adapted from a RR Board post Healthy Units: 6 Serves: 4 Posted by CrissyBear (Christine) 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 Yield: 4 servings (serving size: 1 1/2 cups) 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)* 1 teaspoon olive oil Cooking spray 1 small yellow bell pepper, cut into julienne strips 1 small red onion, thinly sliced 2 garlic cloves, minced 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 baking powder 2 teaspoons salt 1 teaspoon baking soda 1 teaspoon vanilla extract 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: 1/2 cup sugar 1/4 cup balsamic vinegar 1/4 teaspoon ground coriander 1 (3-inch) cinnamon stick 2 cups coarsely chopped rhubarb (about 1/2 lb) 1/3 cup dried cranberries 1/4 cup chopped green onions 1/4 teaspoon salt 1/4 teaspoon ground red pepper Pork: 1/3 cup red currant jelly 1 Tbsp whole grain Dijon mustard 1/2 teaspoon salt 1/2 teaspoon black pepper 1/4 teaspoon ground cumin 4 (6-ounce) bone-in center-cut pork chops (about ¼ inch thick) Cooking spray 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)
Nutritional Information CALORIES 400(16% from fat); FAT 7g (sat 2.5g,mono 3.1g,poly 0.6g); PROTEIN 26.2g; CHOLESTEROL 69mg; CALCIUM 89mg; SODIUM 596mg; FIBER 2.6g; IRON 1.2mg; CARBOHYDRATE 55.9g

251

Broccoli and Pasta Soup Category: Soups and Stews (ST) Adapted from Moosewood Restaurant Daily Special Healthy Units: 4.5 Servings: 10 Posted by Carrie (Scarehair) 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. 3 cloves garlic, minced 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 olive oil 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. Per Serving (excluding unknown items): 302 Calories; 8g Fat (21.8% calories from fat); 12g Protein; 49g Carbohydrate; 9g Dietary Fiber; 4mg Cholesterol; 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. Per Serving (excluding unknown items): 130 Calories; 10g Fat (62.3% calories 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 Category: Vegetable (V) 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. Per Serving (excluding unknown items): 156 Calories; 13g Fat (70.3% calories from fat); 4g Protein; 9g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 397mg 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. Yield: 4 servings (serving size: about 1/2 cup) CALORIES 61 (28% from fat); FAT 1.9g (sat 0.1g,mono 1.1g,poly 0.6g); PROTEIN 0.9g; CHOLESTEROL 0.0mg; CALCIUM 15mg; SODIUM 135mg; FIBER 1.3g; IRON 0.4mg; CARBOHYDRATE 11.6g

256

Shrimp and Grits Category: Main Dish Seafood (FS) Adapted from Southern Living Healthy Units: 6.5 Servings:6 Posted by Carrie (Scarehair) 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 1 pound med shrimp, peeled and deveined 1/8 teaspoon salt 1/4 teaspoon pepper 1/4 Cup flour 2 Cups sliced mushroom 2 teaspoons canola oil 1/2 Cup chopped green onion 3 cloves garlic, minced 1 Cup low sodium chicken broth 2 Tablespoons fresh lemon juice For Grits: 1 14 oz can low sodium chicken broth 1 cup skim milk ½ teaspoon salt 1 cup uncooked quick-cooking grits ¾ C shredded reduced fat cheddar cheese ¼ cup parmesan cheese, freshly grated ¼ teaspoon white pepper

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 Category: Poultry (P) Source: Adapted from Cooking Light, May '04 Healthy Units: 8 Servings: 2 Posted by: Waneyvant 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 1/2 teaspoon freshly ground black pepper 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 ziptop 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); PROTEIN 41.7g; CHOLESTEROL 180mg; CALCIUM 70mg; SODIUM 608mg; FIBER 3.7g; IRON 2.3mg; CARBOHYDRATE 44.6g

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 tablespoon canola oil 1/2 green pepper, chopped 1/2 onion, chopped 1 clove garlic, minced 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 Category: Poultry (P) 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) 2 tablespoons olive oil 1/2 teaspoon salt 1/2 teaspoon black pepper 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); PROTEIN 41.8g; CHOLESTEROL 99mg; CALCIUM 33mg; SODIUM 411mg; FIBER 1.8g; IRON 1.8mg; CARBOHYDRATE 8.9g

260

Creamy Crab and Asparagus Salad Category: Fish/Seafood (FS) Adapted From: Everyday w/ Rachel Ray, May ‘08 Healthy Units: 2 Servings: 4 Posted by: ejwyatt (Emily) 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. Per Serving (excluding unknown items): 101 Calories; 3g Fat (25.1% calories from fat); 14g Protein; 6g Carbohydrate; 2g Dietary Fiber; 53mg Cholesterol; 248mg Sodium.

261

Three-Cheese Baked Penne Category: Pasta (RP) Adapted From: Cooking Light, May ‘08 Healthy Units: 6.5 Servings: 6 Posted by: ejwyatt (Emily) 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 1/8 teaspoon black pepper 10 grape or cherry tomatoes, halved 1 garlic clove, minced 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 1/4 cup (1 ounce) grated fresh Parmesan cheese 1. Preheat oven to 350°. 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 Yield: 6 servings (serving size: 1 1/4 cups)
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 Category: Pasta (RP) Adapted From: Cooking Light, May ‘08 Healthy Units: 3.5 Servings: 6 Posted by: ejwyatt (Emily) 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) 4 cups fat-free, less-sodium chicken broth 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper 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 8.5g; CHOLESTEROL 14mg; CALCIUM 96mg; SODIUM 523mg; FIBER 7.3g; IRON 2.2mg; CARBOHYDRATE 25.4g

263

Lemon Angel Food Cupcakes Category: Desserts (D) Adapted From: CL May ‘06 Healthy Units: 2.5 Core: No Servings: 16 Posted by: ejwyatt (Emily) 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) 1/2 teaspoon vanilla extract 2 teaspoons grated lemon rind Lemon Frosting: 1/4 cup butter, softened (I used light butter) 2 cups powdered sugar 1 tablespoon 1% low-fat milk 1 to 2 tablespoons freshly squeezed lemon juice Edible flowers such as p@nsies or rosebuds (optional) Preheat oven to 350°. 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: 1 teaspoon olive oil 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 1/8 teaspoon coarsely ground black pepper 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) CALORIES 74 (23% from fat); FAT 1.9g (sat 0.3g,mono 0.9g,poly 0.6g); PROTEIN 2g; CHOLESTEROL 0.0mg; CALCIUM 27mg; SODIUM 78mg; FIBER 2.6g; IRON 0.6mg; CARBOHYDRATE 13.6g

266

Spanish Pork Burgers Category: Sandwiches (SW) Adapted From: Eating Well, May/June ‘08 Healthy Units: 7.5 Servings: 4 Posted by: ejwyatt (Emily) 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. 1 tablespoon extra-virgin olive oil 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 minced garlic 2 teaspoons Pimentón de la Vera (see Shopping Tip) or Hungarian paprika ¼ cup reduced-fat mayonnaise 2 teaspoons freshly grated lemon zest 1 tablespoon lemon juice 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. Per serving: 364 calories; 16 g fat (5 g sat, 3 g mono); 71 mg cholesterol; 30 g 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 1 tablespoon extra-virgin olive oil 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 1/4 cup chopped fresh parsley 3 tablespoons grated fresh Romano cheese 2 teaspoons chopped fresh thyme 1 (1-pound) pork tenderloin, trimmed 1/4 teaspoon salt 1/8 teaspoon freshly ground black pepper 2 tablespoons Dijon mustard 1/2 teaspoon fennel seeds, crushed 1 garlic clove, minced Cooking spray Preparation Preheat oven to 450°. 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)
Nutritional Information 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) Posted By: Bawstinn36 (Maria) 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 1/2 teaspoon salt, divided 1 teaspoon dried thyme 1/4 teaspoon freshly ground black pepper 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. CALORIES 289 (36% from fat); FAT 11.4g (sat 4.3g,mono 4.3g,poly 0.4g); PROTEIN 32.5g; CHOLESTEROL 95mg; CALCIUM 25mg; SODIUM 369mg; FIBER 0.8g; IRON 4.7mg; CARBOHYDRATE 12.6g

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 1/2 teaspoon grated lime rind 1/4 teaspoon minced fresh garlic 1/4 teaspoon salt 1/8 teaspoon ground cumin 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 3.5g; IRON 0.9mg; CARBOHYDRATE 11.1g

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 Posted by: ejwyatt (Emily) 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 2 tablespoons chopped fresh cilantro 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) CALORIES 281 (7% from fat); FAT 2.3g (sat 0.5g,mono 0.3g,poly 0.6g); PROTEIN 51.4g; CHOLESTEROL 98mg; CALCIUM 37mg; SODIUM 397mg; FIBER 0.1g; IRON 1.8mg; CARBOHYDRATE 7.7g

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 2 tablespoons olive oil 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 1/2 cup (2 ounces) grated fresh Parmesan cheese 1/4 cup pine nuts, toasted 1 tablespoon lemon juice 3/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 1 garlic clove, minced 1/3 cup water 2 tablespoons extra virgin olive oil Remaining ingredients: 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) Nutritional Information 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) 1 tablespoon olive oil 4 (12-ounce) bone-in chicken leg-thigh quarters, skinned 1/2 teaspoon kosher salt 1/4 teaspoon freshly ground black pepper 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 4.5mg; CHOLESTEROL 154mg; CALCIUM 102mg; CARBOHYDRATE 18.2g; SODIUM 515mg; PROTEIN 38.7g; FIBER 2.7g

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) CALORIES 464 (13% from fat); FAT 6.7g (sat 1.8g,mono 1.4g,poly 1.6g); IRON 21.7mg; CHOLESTEROL 136mg; CALCIUM 237mg; CARBOHYDRATE 48.7g; SODIUM 904mg; PROTEIN 53.8g; FIBER 4.9g

280

Tangy Mustard Coleslaw Adapted from: Cooking Light June 2008 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 1/8 teaspoon black pepper 1/8 teaspoon ground red pepper 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) CALORIES 58 (12% from fat); FAT 0.8g (sat 0.1g,mono 0.1g,poly 0.3g); IRON 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 Posted by: Waneyvant 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 1/2 teaspoon ground cumin 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) CALORIES 31 (3% from fat); FAT 0.1g (sat 0.0g,mono 0.1g,poly 0.0g); IRON 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 Posted by: Waneyvant 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) Posted by: Waneyvant 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 1/3 cup chopped green onions 2 tablespoons fresh lemon juice 1 tablespoon chopped pitted kalamata olives 1 tablespoon olive oil 1 1/2 teaspoons chopped fresh or 1/2 teaspoon dried thyme 1/2 teaspoon white pepper 1/4 teaspoon dried oregano 3/4 pound cooked medium shrimp, peeled and deveined 1 garlic clove, minced 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) CALORIES 252 (26% from fat); FAT 7.2g (sat 2.4g,mono 2.9g,poly 1.1g); IRON 3.6mg; CHOLESTEROL 114mg; CALCIUM 111mg; CARBOHYDRATE 26.7g; SODIUM 249mg; PROTEIN 19.8g; FIBER 1.8g

284

Bulgur Veggie Burgers With Lime Mayonnaise Category: Vegetarian (VG) Adapted From: Gourmet, June ‘08 Healthy Units: 4.2 Servings: 8 Posted by: ejwyatt (Emily) 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 teaspoon baking soda 1/2 teaspoon baking powder 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 1/2 cup egg substitute 2 teaspoons vanilla extract 2 (8-ounce) cans crushed pineapple in juice, drained Baking spray with flour Preheat oven to 325°. 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; SODIUM 151mg; PROTEIN 2.4g; FIBER 0.7g 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. Posted By: Bawstinn (Maria) 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 lemon juice 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. Per Serving (excluding unknown items): 49 Calories; 4g Fat (65.5% calories from 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 Posted By: Bawstinn (Maria) 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. Per Serving (excluding unknown items): 50 Calories; 4g Fat (67.5% calories from 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 Posted by: CJMartin717 (Cindy) 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 1/4 cup orange juice 2 tablespoons canola oil 2 tablespoons reduced-sodium soy sauce 2 green onions, chopped 2 garlic cloves, minced 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 Posted by: CJMartin717 (Cindy) 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 1/4 teaspoon ground cinnamon 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 tablespoon canola oil 1 teaspoon dried thyme or 1T fresh 3/4 teaspoon freshly ground pepper 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 Ziploc 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. Per Serving: 249 Calories; 15g Fat (43.4% calories from fat); 23g Protein; 20g Carbohydrate; 3g Dietary Fiber; 85mg Cholesterol; 231mg Sodium. Exchanges: 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 1/2 cup chopped shallots 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. Per Serving (excluding unknown items): 218 Calories; 7g Fat (28.1% calories 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 Posted by: CJMartin717 (Cindy) 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 3 tablespoons fresh lime juice 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. Yield: 6 servings (serving size: 1 cup) CALORIES 65 (3% from fat); FAT 0.2g (sat 0.0g,mono 0.0g,poly 0.1g); IRON 0.8mg; CHOLESTEROL 0.0mg; CALCIUM 26mg; CARBOHYDRATE 15.5g; SODIUM 116mg; PROTEIN 1.3g; FIBER 5.7g

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 Posted By: Bawstinn (Maria) 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 1/4 teaspoon black pepper 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 Posted By: Bawstinn (Maria) 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 orange juice 1/4 cup tarragon red wine vinegar 1 teaspoon dried basil 1 teaspoon dried oregano 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 Per Serving (excluding unknown items): 198 Calories; 9g Fat (40.0% calories from fat); 28g Protein; 1g Carbohydrate; trace Dietary Fiber

296

Pork Tacos with Corn-Jicama Salsa and Guacamole Adapted From: Cooking Light, June ‘08 Healthy Units: 7.3 Servings: 4 Posted by: ejwyatt (Emily) 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 2 tablespoons chopped fresh cilantro 1 tablespoon fresh lime juice 1/4 teaspoon ground cumin 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: 2 teaspoons chili powder 1 teaspoon dried oregano 1 teaspoon ground cumin 1/4 teaspoon salt 1 pound pork tenderloin, cut into 2 x 1/8-inch strips Cooking spray 8 (6-inch) corn tortillas

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) CALORIES 361 (29% from fat); FAT 11.6g (sat 2.5g,mono 5.8g,poly 1.9g); IRON 3.5mg; CHOLESTEROL 74mg; CALCIUM 127mg; CARBOHYDRATE 38.9g; SODIUM 790mg; PROTEIN 29.8g; FIBER 8.2g

298

Whole Wheat Walnut Raisin Biscotti Category: Cookies/Bars (CB) Adapted From: Every Day Cooking. PBS TV Healthy Units: 1.2 Servings: 24 Posted by: ejwyatt (Emily) 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 1 teaspoon baking powder 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. Per Serving (excluding unknown items): 60 Calories; 2g Fat (28.0% calories from fat); 2g Protein; 9g Carbohydrate; 1g Dietary Fiber; 16mg Cholesterol; 48mg 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) Adapted From: Cooking Light, June ‘08 Healthy Units: 3.3 Servings: 8 Posted by: ejwyatt (Emily) 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) 1/2 cup chopped onion 1/8 teaspoon freshly ground black pepper 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) 1 teaspoon baking powder 1. Preheat oven to 350°. 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; CHOLESTEROL 68mg; CALCIUM 225mg; CARBOHYDRATE 11.2g; SODIUM 427mg; PROTEIN 14.2g; FIBER 0.5g

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 1/8 teaspoon black pepper 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 CALORIES 247 (30% from fat); FAT 8.2g (sat 2.2g,mono 2.7g,poly 2.3g); IRON 1.6mg; CHOLESTEROL 55mg; CALCIUM 87mg; CARBOHYDRATE 26.1g; SODIUM 764mg; PROTEIN 17.7g; FIBER 5g

301

Green Bean Salad With Feta Adapted from Southern Living, 2004 Healthy Units: Yield: 8 servings Posted By: Bawstinn (Maria) 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. Per Serving (excluding unknown items): 84 Calories; 6g Fat (55.3% calories from 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. Per Serving (excluding unknown items): 133 Calories; 1g Fat (5.4% calories 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 2 tablespoons extra-virgin olive oil ¼ cup chopped fresh basil 1 tablespoon minced shallot 1 tablespoon red-wine vinegar ¼ teaspoon salt Freshly ground pepper to taste 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 Category: Pasta (RP) Adapted From: Gourmet, April ‘08 Healthy Units: 7.3 Servings: 6 Posted by: ejwyatt (Emily) 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 Carbohydrate; 8g Dietary Fiber; 1mg Cholesterol; 118mg Sodium. Exchanges: 4 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 Posted by: CJMartin717 (Cindy) 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 maindish 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 garlic clove, minced 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 Posted by: CJMartin717 (Cindy) June 27, 2008 1 cup raisins 3/4 cup whole-wheat flour 3/4 cup all-purpose flour 1 cup oat bran 1/2 cup toasted wheat germ 2 teaspoons baking powder 1 teaspoon baking soda 1/4 teaspoon salt 2 teaspoons ground cinnamon 1/4 teaspoon ground allspice 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 1 teaspoon vanilla extract 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 carbohydrate; 5 g protein; 3 g fiber; 194 mg sodium; 295 mg potassium. 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 Posted by: ejwyatt (Emily) 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 butterflavor 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 Category: Vegetables (V) Adapted From: Cooking Light, June ‘07 Healthy Units: .5 Servings: 4 Posted by: ejwyatt (Emily) 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. 3 garlic cloves, minced Cooking spray 1 pound asparagus, trimmed 1 teaspoon olive oil 1/2 teaspoon dried thyme 1/4 teaspoon salt Preheat oven to 400°. 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 CALORIES 45 (24% from fat); FAT 1.2g (sat 0.2g,mono 0.9g,poly 0.1g); IRON 0.6mg; CHOLESTEROL 0.0mg; CALCIUM 31mg; CARBOHYDRATE 5.8g; SODIUM 146mg; PROTEIN 2.6g; FIBER 2.6g

309

Quick Buttermilk Cinnamon Bread Adapted from www.recipezaar.com Healthy Units: 3.6 Yield: 16 servings Posted By: Bawstinn (Maria) 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 teaspoon baking soda 1/2 teaspoon salt 1/3 cup vegetable oil 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 Posted By: Bawstinn (Maria) 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 3 tablespoons fresh lemon 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. Per Serving: 248 Calories; 12g Fat (42.4% calories from fat); 20g Protein; 15g Carbohydrate; trace Dietary Fiber

311

Chili Mac HUs: 7.5 Adapted from CI's Cover and Bake Yield: 8 servings Posted By: Bawstinn (Maria) 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 1 tablespoon ground cumin 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 Adapted From: Cooking Light June 2008 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 2.5mg; CHOLESTEROL 62mg; CALCIUM 270mg; CARBOHYDRATE 25.3g; 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 large onion, chopped 2 cloves garlic, minced 1 Tablespoon tomato paste 1 Tablespoon garam masala 1 1/2 teaspoons ground ginger 1/2 teaspoon ground cinnamon 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 Posted by: CJMartin717 (Cindy) 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: 1/4 cup ketchup 2 tablespoons reduced-sodium soy sauce 1 tablespoon brown sugar 1 tablespoon unsweetened crushed pineapple 1-1/2 teaspoons minced fresh gingerroot 1 garlic clove, minced 1/2 teaspoon sesame oil BURGERS: 1 egg white, lightly beaten 1/3 cup dry bread crumbs 3 green onions, chopped 2 tablespoons unsweetened crushed pineapple 3/4 pound lean ground beef 3/4 pound lean ground turkey 6 slices unsweetened pineapple 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 Posted by: ejwyatt (Emily) Date: July 6, 2008 Em’s Notes: This is a delicious and filling breakfast that sticks with me until lunch time. 8 large eggs 2 teaspoons olive oil 1 small red onion, sliced (about 1 cup) 2 cups chopped cooked broccoli 1/4 teaspoon salt Freshly ground black pepper 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 Category: Vegetarian (VG) Adapted From: Cooking Light, June ’06 Servings: 4 Posted by: ejwyatt (Emily) 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: 1 tablespoon canola oil 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 1/2 teaspoon crushed red pepper 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 1 tablespoon fresh lime juice 2 teaspoons low-sodium soy sauce Rice: 1 1/2 cups uncooked basmati rice 1/3 cup chopped fresh cilantro 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) CALORIES 381 (27% from fat); FAT 11.5g (sat 5.5g,mono 3.2g,poly 2.2g); IRON 2.9mg; CHOLESTEROL 0.0mg; CALCIUM 112mg; CARBOHYDRATE 53.7g; SODIUM 870mg; PROTEIN 16.9g; FIBER 6.3g

317

Zucchini-Orange Bread HUs: 1.8 (for 36 servings) Category: Breads (BR) Adapted From: Cooking Light, July ’08 - modified Servings: 36 Posted by: ejwyatt (Emily) 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. Bread: 1 1⁄2 cups all-purpose flour 1 1⁄2 cups whole wheat flour 1 teaspoon salt 1 teaspoon baking powder 1/4 teaspoon baking soda 1⁄2 cup granulated sugar 1⁄2 cup Splenda 1/2 cup egg substitute 1/3 cup canola oil 1 tablespoon grated orange rind 1 tablespoon fresh orange juice 2 cups shredded zucchini (about 1 large) 1/2 cup coarsely chopped walnuts Cooking spray Glaze: 1/2 cup Splenda 2 tablespoons fresh orange juice

1. Preheat oven to 350°. 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) Adapted From: Cooking Light, June ‘07 Servings: 2 Posted by: ejwyatt (Emily) 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 1/2 cup chopped onion 2 cups baby spinach leaves 1 garlic clove, minced 1/2 teaspoon chopped fresh thyme 1/4 teaspoon salt 1/8 teaspoon black pepper 3 large egg whites 1 large egg 1 cup chopped seeded plum tomato (about 2 medium) 2 tablespoons grated fresh Parmesan cheese Preheat oven to 375°. Place bread cubes in a 1 1/2-quart baking dish coated with cooking spray. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add 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; PROTEIN 16.9g; FIBER 5.3g

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-tablespoon honey 1-tablespoon fresh lime juice 1 cup finely diced pineapple, preferably fresh 1/3 cup seeded and finely diced English cucumber 1 tablespoon chopped fresh mint For the chicken: 4 tsp. Olive oil 4 boneless, skinless breast halves (about 1 1⁄4 pounds), pounded between 2 sheets of wax paper to 1⁄2-inch thickness 1 cup chopped scallions (both white and green parts, about 6 scallions) 1⁄2 Scotch bonnet or habanero pepper, seeded and finely minced (wear gloves when handling and keep your hands away from your eyes) 1 clove garlic, minced (about 1 tsp.) 1 tsp. Peeled and grated fresh ginger or 1⁄4 tsp. Ground 1 tsp. Ground allspice 1 1⁄2 tsp. Fresh thyme leaves or 1⁄2 tsp. Dried 1⁄2 cup low-sodium chicken broth 2 tablespoons low-sodium soy sauce 2 tablespoons fresh lime juice

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 Adapted from Ellie Krieger’s The Food You Crave Servings: 6 (3/4 cup) 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 olive oil 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) Adapted From: Cooking Light June 2000 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 7inch 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. CALORIES 216 (29% from fat); FAT 6.9g (sat 5g,mono 2.5g,poly 0.3g); IRON 0.7mg; CHOLESTEROL 55mg; CALCIUM 106mg; CARBOHYDRATE 27g; SODIUM 244mg; PROTEIN 6.8g; FIBER 0.2g

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 garlic cloves, minced 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) Adapted from Cooking Light, June 2008 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 2 tablespoons cider vinegar 1/4 teaspoon chili powder 1/4 teaspoon ground cumin PORK: 1 tablespoon light brown sugar 1 tablespoon smoked paprika 2 teaspoons chili powder 1 teaspoon garlic powder 1 teaspoon ground cumin 3/4 teaspoon salt 1/2 teaspoon freshly ground black pepper 1/8 teaspoon ground red pepper 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; CHOLESTEROL 77mg; CALCIUM 26mg; CARBOHYDRATE 17.6g; SODIUM 569mg; PROTEIN 26.2g; FIBER 1.3g

325

Adult Sloppy Joes HUs: 5 Adapted from Southern Living Serves: 8 Posted by: Waneyvant 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 * 1 tablespoon Worcestershire 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) Posted by: Waneyvant 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 1/2 cup crumbled feta cheese 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 Posted by: CJMartin717 (Cindy) 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 1 1/2 teaspoons ground cinnamon 3 tablespoons butter -- softened 1/2 cup sugar 1 large egg 1 teaspoon vanilla extract 3/4 cup all-purpose flour 3/4 cup whole wheat pastry flour 1 teaspoon baking powder 1/2 teaspoon baking soda 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 Posted By: Bawstinn (Maria) 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 1/2 teaspoons baking powder 1 teaspoon baking soda 1 teaspoon salt 2 whole eggs -- beaten 1 teaspoon vanilla extract 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. Per Serving: 196 Calories; 4g Fat (18.6% calories from fat); 4g Protein; 37g 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 Posted by: Waneyvant 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 Posted By: Bawstinn (Maria) 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 1/4 cup grated Parmesan cheese 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. Per Serving (excluding unknown items): 155 Calories; 4g Fat (21.7% calories from fat); 8g Protein; 24g Carbohydrate; 2g Dietary Fiber

332

Macaroni and Four Cheeses HUs: 8 Rice, Pasta, Grains Adapted from Ellie Krieger’s The Food You Crave 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-andcheese. 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 Posted by: CJMartin717 (Cindy) 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 Posted by: ClassAct75 (Eileen) 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 2 tablespoons olive oil 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 Posted by: CJMartin717 (Cindy) 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 PineappleButtermilk 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. Per Serving: 111 Calories; 3g Fat (22.8% calories from fat); 1g Protein; 21g 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) Posted by: CJMartin717 (Cindy) 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 tablespoon olive oil 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 1/3 cup red onion -- 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 3 tablespoons extra-virgin olive oil 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 Yield: 8 servings (serving size: 3/4 cup) Posted By: Bawstinn (Maria) 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 ground cumin 1 tablespoon minced garlic 1/2 cup tomato puree 1 tablespoon canola oil 1/4 cup honey 1/4 cup cider vinegar 2 tablespoons molasses 1 tablespoon Worcestershire sauce 1/4 teaspoon salt 2 chipotle chiles, canned in adobo sauce, seeded and chopped 2 (28-ounce) cans baked beans Preheat oven to 300°. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add 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. CALORIES 286 (7% from fat); FAT 2.2g (sat 0.1g,mono 1.2g,poly 0.6g); IRON 2mg; CHOLESTEROL 0.0mg; CALCIUM 88mg; CARBOHYDRATE 54g; SODIUM 709mg; PROTEIN 8.3g; FIBER 9.9g

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 ounces) 1/2 teaspoon baking powder 1 tablespoon granulated sugar 1/8 teaspoon salt 1/8 teaspoon grated whole nutmeg 1 cup egg substitute 1 cup fat-free milk 2 tablespoons butter, melted 1 teaspoon vanilla extract

APPLE MIXTURE: Cooking spray 1/2 cup granulated sugar, divided 1/2 teaspoon ground cinnamon 1/2 teaspoon grated whole nutmeg 1 cup thinly sliced Granny Smith apple REMAINING INGREDIENT: 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. 2. Preheat oven to 425°. 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) Nutritional Information 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 Posted By: Bawstinn (Maria) 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 1/4 cup chopped fresh cilantro 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. Per Serving (excluding unknown items): 72 Calories; 4g Fat (43.6% calories from fat); 2g Protein; 10g Carbohydrate; 2g Dietary Fiber;

341

Springtime Pasta Salad HUs: 3 Adapted from allrecipes.com Yield: 10 1-cup servings Posted By: Bawstinn (Maria) 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 1/2 cup light mayonnaise 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. Per Serving (excluding unknown items): 142 Calories; 5g Fat (31.0% calories from fat); 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 Posted By: Bawstinn (Maria) 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 ground cumin 1 teaspoon dried thyme, crushed 3/4 teaspoon coarsely ground black pepper 3/4 teaspoon Hungarian sweet paprika 3/4 teaspoon chili powder 1/4 teaspoon ground cinnamon 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. CALORIES 233 (41% from fat); FAT 10.6g (sat 2.5g,mono 4.6g,poly 2.5g); IRON 0.8mg; CHOLESTEROL 80mg; CALCIUM 22mg; CARBOHYDRATE 1.4g; SODIUM 420mg; PROTEIN 31.1g; FIBER 0.4g

343

Zesty Tomatillo and Corn Soup HUs: 3.1 Category: Soup/Stew (ST) Adapted From: Vegetarian Times, July 1999 Servings: 8 Posted by: ejwyatt (Emily) 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. Nutritional Information 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 Category: Vegetarian (VG) Adapted From: Cooking Light, July 2001 Servings: 6 Posted by: ejwyatt (Emily) 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. 1 tablespoon olive oil 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 parsley 1/4 cup chopped fresh or 1 tablespoon dried dill 1 teaspoon dried Greek oregano 1/2 teaspoon salt 1/2 teaspoon black pepper 8 sheets frozen phyllo dough, thawed Cooking spray Flat-leaf parsley sprigs (optional) Preheat oven to 375°. 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). CALORIES 194 (44% from fat); FAT 9.4g (sat 4.1g,mono 3.2g,poly 1.3g); IRON 3.6mg; CHOLESTEROL 21mg; CALCIUM 234mg; CARBOHYDRATE 20.8g; SODIUM 622mg; PROTEIN 8.1g; FIBER 2g

345

Grilled Salmon Tacos with Chipotle Sauce HUs: 8.4 Cooking Light, AUGUST 2008 Yield: 4 servings (serving size: 2 tacos) Posted By: Bawstinn (Maria) 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 1/3 cup chopped green onions 3 tablespoons fresh lime juice 1 cup diced seeded tomato (about 2 tomatoes) 1. Preheat oven to 250°. 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; CHOLESTEROL 84mg; CALCIUM 166mg; CARBOHYDRATE 37.8g; SODIUM 798mg; PROTEIN 35.8g; FIBER 6.6g

346

Couscous Salad with Feta, Cucumber and Sun-dried Tomatoes HUs: 3 Source: Adapted from RRB in 2005 Servings: 8 Posted by: Waneyvant 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) 1/2 cup crumbled feta cheese 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 Posted by Carrie (Scarehair) 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 Posted by Carrie (Scarehair) 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 1/4 cup dry white wine 3 (4-ounce) skinned, boned chicken breast halves 1 large garlic clove, sliced 1 1/2 cups plain low-fat yogurt 1/4 cup light mayonnaise 2 1/2 tablespoons fresh lemon juice 1 tablespoon cider vinegar 2 teaspoons spicy brown mustard 3/4 teaspoon salt 1/2 teaspoon dried oregano 1/4 teaspoon garlic powder 1/4 teaspoon black pepper 4 cups cooked tubetti or ditalini (very short tube-shaped pasta) (about 1 1/3 cups uncooked pasta) 1/2 cup chopped celery 1/2 cup finely chopped red bell pepper 1/2 cup finely chopped green bell pepper 1/2 cup finely chopped carrot 1/4 cup chopped fresh parsley 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; CHOLESTEROL 30mg; CALCIUM 106mg; CARBOHYDRATE 25.7g; SODIUM 359mg; PROTEIN 16g; FIBER 1.9g

351

Dill Pickle Spears Category: Vegetables 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 Category: Vegetables Adapted from Sunset Magazine Healthy Units: 1.9 Yield: 8 servings Posted By: Bawstinn (Maria) 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 3 tablespoons balsamic vinegar 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. Per Serving (excluding unknown items): 86 Calories; 7g Fat (68.0% calories from 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 Posted By: Bawstinn (Maria) 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 1 pound ground round 1 garlic clove, minced 3 cups cooked yellow rice 1 teaspoon ground cumin 1 teaspoon chili powder 1/4 teaspoon salt 1/4 teaspoon black pepper Dressing: 2/3 cup fat-free sour cream 2/3 cup picante sauce 1 teaspoon chili powder 1/2 teaspoon ground cumin 6 cups torn romaine lettuce (about 10 ounces) 3 cups chopped tomato (about 1 1/4 pounds) 1 cup frozen whole-kernel corn, thawed 1/2 cup chopped red onion 1 (15-ounce) can black beans, rinsed and drained

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. CALORIES 360 (30% from fat); FAT 11.9g (sat 5g,mono 4.5g,poly 0.8g); IRON 4.2mg;

354

CHOLESTEROL 48mg; CALCIUM 177mg; CARBOHYDRATE 46.7g; SODIUM 994mg; PROTEIN 21.1g; FIBER 6.7g

355

Sweet and Spicy Grilled Cheese Sandwiches Category: Sandwiches Ellie Krieger: The Food You Crave Healthy Units: 7.5 Servings: 4 Posted by: ClassAct75 (Eileen) 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 Freshly ground black pepper 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 1/2 cup chopped onion 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 Preheat oven to 350°. 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. CALORIES 227 (24% from fat); FAT 6g (sat 3.1g,mono 0.8g,poly 0.6g); IRON 1.4mg; CHOLESTEROL 40mg; CALCIUM 251mg; CARBOHYDRATE 26.4g; SODIUM 537mg; PROTEIN 17.8g; FIBER 2.9g

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. 1/2 cup regular oats 1/3 cup packed brown sugar 1/4 cup sliced almonds Dash of salt 1 teaspoon vanilla extract 2 large egg whites 6 peaches, peeled, halved, and pitted 3 cups vanilla low-fat frozen yogurt Preheat oven to 400°. 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; SODIUM 107mg; PROTEIN 9.1g; FIBER 5.5g

359

Grilled Halibut with Indian Spices and Yellow Tomatoes Category: Fish/Seafood 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 2 tablespoons olive oil 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) 1 tablespoon olive oil 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. 2 cups all-purpose flour 3/4 cup sugar 1 teaspoon baking powder 1/2 teaspoon salt 1/4 teaspoon baking soda 1 egg 2/3 cup orange juice 2 tablespoons butter, melted FOR ZUCCHINI BREAD: 1/3 cup shredded zucchini 1 teaspoon grated orange peel 1/4 teaspoon ground cinnamon 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 3/4 teaspoon ground cinnamon 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 Category: Vegetables Better Homes and Garden Healthy Units: 2 Servings: 8 Posted By: Bawstinn (Maria) 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 Category: Vegetables 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 1/2 cup cider vinegar 1/4 cup packed brown sugar 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) CALORIES 18 (5% from fat); FAT 0.1g (sat 0.0g,mono 0.0g,poly 0.0g); IRON 0.1mg; CHOLESTEROL 0.0mg; CALCIUM 8mg; CARBOHYDRATE 4.4g; SODIUM 168mg; PROTEIN 0.4g; FIBER 0.5g

365

Green Beans Cooked in Tomato Category: Vegetable (V) Source: Twelve, A Tuscan Cookbook; modified Healthy Units: 1.2 Core: Yes Servings: 6 Posted by: ejwyatt (Emily) 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. Per Serving (excluding unknown items): 92 Calories; 2g Fat (19.3% calories from fat); 4g Protein; 18g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 24mg Sodium. Exchanges: 3 1/2 Vegetable; 1/2 Fat.

366

Spaghetti con Zucchini Category: Pasta (RP) Source: Twelve, A Tuscan Cookbook; modified Healthy Units: 7.5 Core: No Servings: 6 Posted by: ejwyatt (Emily) 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. Per Serving (excluding unknown items): 388 Calories; 7g Fat (15.5% calories from fat); 19g Protein; 67g Carbohydrate; 8g Dietary Fiber; 11mg Cholesterol; 274mg Sodium. Exchanges: 4 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 1 Fat.

367

Sungold Tomato Salsa Cruda with Orzo Category: Pasta (RP) Source: CL, Aug ‘08 Healthy Units: 3.2 Core: No Servings: 8 Posted by: ejwyatt (Emily) 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) 1/2 cup chopped fresh basil 1/3 cup thinly sliced green onions 2 tablespoons finely chopped fresh oregano 1 1/2 tablespoons extravirgin olive oil 1 tablespoon white balsamic vinegar 3/4 teaspoon salt 1/2 teaspoon freshly ground black pepper 2 garlic cloves, minced 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) CALORIES 161 (28% from fat); FAT 4.9g (sat 1.3g,mono 2.3g,poly 0.6g); IRON 0.8mg; CHOLESTEROL 4.4mg; CALCIUM 81mg; CARBOHYDRATE 23.6g; SODIUM 325mg; PROTEIN 6.4g; FIBER 1.9g

368

Penne with Eggplant Category: Pasta (RP) Source: Twelve, A Tuscan Cookbook; modified Healthy Units: 7.5 Core: No Servings: 6 Posted by: ejwyatt (Emily) 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) 3 cloves garlic, finely chopped 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. Per Serving (excluding unknown items): 397 Calories; 5g Fat (10.3% calories from fat); 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 Category: Fish/Seafood 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 extra-virgin olive oil 1 tablespoon whole-grain mustard 1 tablespoon chopped shallot 1 tablespoon lemon juice 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. Per serving: 342 calories; 20 g fat (4 g sat, 8 g mono); 84 mg cholesterol; 9 g 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 Category: Pasta (RP) Source: Twelve, A Tuscan Cookbook; modified Healthy Units: 7.6 Core: No Servings: 6 Posted by: ejwyatt (Emily) 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. Per Serving (excluding unknown items): 401 Calories; 5g Fat (10.5% calories from fat); 19g Protein; 76g Carbohydrate; 11g Dietary Fiber; 10mg Cholesterol; 316mg Sodium. 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 Category: Vegetables Adapted from Everyday Italian Healthy Units: 4.2 Yield: 6 servings Posted By: Bawstinn (Maria) 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. Per Serving (excluding unknown items): 185 Calories; 11g Fat (54.1% calories from fat); 11g Protein; 11g Carbohydrate; 2g Dietary Fiber; 68mg Cholesterol; 303mg Sodium. Exchanges: 1/2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 1 1/2 Fat.

372

Zucchini Carrot Bread Category: Breads Adapted from www.recipezaar.com Healthy Units: 4 Yield: 24 servings Posted By: Bawstinn (Maria) 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. 3 cups all-purpose flour 1 teaspoon baking powder 1 teaspoon baking soda 1 teaspoon salt 2 teaspoons ground cinnamon 1 teaspoon grated nutmeg 1 1/2 cups sugar 3 whole eggs -- beaten 3/4 cup vegetable oil 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. Per Serving (excluding unknown items): 179 Calories; 8g Fat (38.1% calories from fat); 3g Protein; 25g Carbohydrate; 1g Dietary Fiber; 27mg Cholesterol; 173mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 1/2 Fat; 1 Other Carbohydrates.

373

Ziti with Spinach, Cherry Tomatoes, and Gorgonzola Sauce Cooking Light, SEPTEMBER 2008 Healthy Units: 7 Yield: 2 servings (serving size: 1 1/4 cups) Posted By: Bawstinn (Maria) 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 1/8 teaspoon crushed red pepper 1 garlic clove, minced 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. CALORIES 335 (28% from fat); FAT 10.4g (sat 5.9g,mono 2.4g,poly 0.4g); IRON 2.6mg; CHOLESTEROL 26mg; CALCIUM 129mg; CARBOHYDRATE 49.9g; SODIUM 485mg; PROTEIN 12.3g; FIBER 3.6g

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. CALORIES 273 (29% from fat); FAT 8.9g (sat 3.5g,mono 2.9g,poly 1.2g); IRON 2.4mg; CHOLESTEROL 75mg; CALCIUM 54mg; CARBOHYDRATE 24.5g; SODIUM 596mg; PROTEIN 22.5g; FIBER 1.5g

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. Per serving: 141 calories; 8 g fat (4 g sat, 3 g mono); 123 mg cholesterol; 6 g carbohydrate; 13 g protein; 2 g fiber; 456 mg sodium; 560 mg potassium. 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 Posted by CJMartin717 (Cindy) 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 3 tablespoons canola oil 1/3 cup honey 1 cup yellow cornmeal, whole grain 1 cup all-purpose flour 2 teaspoons baking powder 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. Per Serving: 157 Calories; 5g Fat (26.3% calories from fat); 4g Protein; 26g Carbohydrate; 1g Dietary Fiber; 32mg Cholesterol; 199mg Sodium. Exchanges: 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 3 tablespoons olive oil 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 1 tablespoon lemon juice 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 Carbohydrate; 2g Dietary Fiber; 180mg Cholesterol; 201mg Sodium. Exchanges: 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: 1 tablespoon olive oil 8 cups vertically sliced yellow onion (about 2 pounds) 5 cups sliced shiitake mushroom caps (about 10 ounces whole mushrooms) 4 garlic cloves, minced 2 thyme sprigs 1/2 cup dry white wine 1 (14-ounce) can fat-free, less-sodium chicken broth 1 (14-ounce) can fat-free, less-sodium beef broth 1/2 teaspoon salt 1/2 teaspoon freshly ground black pepper 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 mediumlow; 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 teaspoon grated orange rind 1/3 cup fresh orange juice (about 1 orange) 1/2 teaspoon chopped fresh rosemary 1/4 teaspoon freshly ground black pepper 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. Nutritional Information 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 2 large eggs (Or 1/2 cup Egg Beaters) 2 tablespoons extra-virgin olive oil 1/3 cup packed brown sugar 1 teaspoon ground cinnamon 1 1/2 cups old-fashioned rolled oats 1 1/4 teaspoons baking powder 1/4 teaspoon salt 1/4 cup chopped almonds 1/4 cup dried cherries -- or craisins or dried strawberries (see note below) 1 medium apple -- or pear, cored and chopped 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: 255 Calories; 9g Fat (31.4% calories from fat); 6g Protein; 39g Carbohydrate; 4g Dietary Fiber; 1mg Cholesterol; 219mg Sodium. 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 Carbohydrate; 4g Dietary Fiber; 1mg Cholesterol; 247mg Sodium. 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 Carbohydrate; 4g Dietary Fiber; 1mg Cholesterol; 247mg Sodium. Exchanges: 1 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! Per Serving (excluding unknown items): 120 Calories; 6g Fat (41.6% calories from fat); 4g Protein; 14g Carbohydrate; 2g Dietary Fiber; 4mg Cholesterol; 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 Posted by: CJMartin717 (Cindy) 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) Adapted from Cooking Light October 2008 Healthy Units: 2 Servings: 6 (about 2/3 cup) 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 1 tablespoon olive oil 2/3 cup thinly sliced shallots 1/2 teaspoon freshly ground black pepper 1/4 teaspoon salt 1 ounce finely chopped pancetta 4 teaspoons brown sugar 2 teaspoons vermouth 1. Preheat oven to 400°. 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. CALORIES 117 (32% from fat); FAT 4.2g (sat 1.1g,mono 2.3g,poly 0.5g); IRON 2mg; CHOLESTEROL 3mg; CALCIUM 61mg; CARBOHYDRATE 16.9g; SODIUM 209mg; PROTEIN 5.3g; FIBER 4.9g

387

Mexican Chicken Stew Category: Poultry Source: WW Magazine Sept-Oct 08 Healthy Units: 6.4 Servings: 4 (about 1 ½ cup) Posted by: Josephine Tomato (Jo) 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. Per Serving (excluding unknown items): 235 Calories; 10g Fat (33.8% calories from fat); 3g Protein; 40g Carbohydrate; 6g Dietary Fiber; 12mg Cholesterol; 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 3.2mg; CHOLESTEROL 224mg; CALCIUM 238mg; CARBOHYDRATE 29.4g; SODIUM 780mg; PROTEIN 15.4g; FIBER 2.9g

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) Adapted from Cooking Light October 2006 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 1/2 teaspoons salt 1/2 teaspoon freshly ground black pepper 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) 5 garlic cloves, minced 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 Posted by: CJMartin717 (Cindy) 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 tablespoon olive oil 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 1/2 teaspoon black pepper 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 Per Serving: 384 Calories; 6g Fat (11.6% calories from fat); 37g Protein; 57g Carbohydrate; 11g Dietary Fiber; 46mg Cholesterol; 1010mg Sodium. 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 Posted by sherryw728 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. Nutrition Information Per serving: 231 calories; 10 g fat (5 g sat, 2 g mono); 91 mg cholesterol; 6 g carbohydrate; 28 g protein; 1 g fiber; 209 mg sodium; 347 mg potassium.

394

Onion Cranberry Relish Category: SC (Sauces, Spreads & Condiments) Servings: 12 (about 1/4 cup) Healthy Units: 3.1 Posted by CrissyBear (Christine) 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 1/2 teaspoon ground cinnamon 1 cup all-purpose flour 1 cup whole-wheat pastry flour 1 teaspoon baking soda 1/2 teaspoon salt 1/4 cup canola oil 2 large eggs 1 cup natural applesauce 1 teaspoon vanilla extract 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 clove garlic, minced 1/4 tsp black pepper 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) Source: Cooking Light Servings: 4 (3 oz chicken, 1/2 c. sauce, 1/2 c. couscous) Healthy Units: 9.8 Posted by: Waneyvant 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 Posted by: CJMartin717 (Cindy) 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 whole wheat pastry flour 1/2 cup cocoa powder 1/2 teaspoon baking powder 1/2 teaspoon baking soda 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. Per Serving: 79 Calories; 3g Fat (34.5% calories from fat); 2g Protein; 12g 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 Posted by: CJMartin717 (Cindy) 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 cups all-purpose flour 2 teaspoons coarsely ground pepper 1 teaspoon baking powder 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 carbohydrate; 1 g protein; 1 g fiber; 55 mg sodium; 39 mg potassium. 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 1/4 teaspoon dried thyme 1 cup frozen green peas 1/8 teaspoon salt 1/8 teaspoon black pepper 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) CALORIES 350 (29% from fat); FAT 11.2g (sat 4.1g,mono 4.8g,poly 1.6g); IRON 1mg; CHOLESTEROL 38mg; CALCIUM 50mg; CARBOHYDRATE 47.8g; SODIUM 712mg; PROTEIN 13.4g; FIBER 4.6g

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 Posted By: Bawstinn (Maria) 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 1/4 cup egg substitute 1 teaspoon ground cumin 1/8 teaspoon ground red pepper 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 1. Preheat oven to 400°. 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. CALORIES 354 (36% from fat); FAT 14.1g (sat 7.1g,mono 3.3g,poly 1.2g); IRON 1.7mg; CHOLESTEROL 58mg; CALCIUM 179mg; CARBOHYDRATE 36.3g; SODIUM 620mg; PROTEIN 18.9g; FIBER 2.5g

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 2 tablespoons butter 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 3 tablespoons butter 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 Posted by: ejwyatt (Emily) 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 2 tablespoons light butter 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 3 tablespoons light butter 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% calories from fat); 8g Protein; 32g Carbohydrate; 3g Dietary Fiber; 9mg 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 Posted by: ejwyatt (Emily) 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) Source: Cooking Light 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 baking soda 1/2 teaspoon salt 7 tablespoons butter, softened 1 cup granulated sugar 1/4 cup packed brown sugar 2 large eggs 1 large egg white 1 teaspoon vanilla extract 1 cup 1% low-fat buttermilk 6 tablespoons chopped walnuts, toasted Cooking spray Frosting: 1/2 cup packed brown sugar 6 tablespoons 1% low-fat milk, divided 2 tablespoons butter 1 tablespoon light corn syrup Dash of salt 2 cups powdered sugar 1/2 teaspoon vanilla extract 2 tablespoons chopped walnuts, toasted 1. Preheat oven to 350°. 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 ground cinnamon 1/2 teaspoon ground ginger 1/2 teaspoon pepper 1/4 teaspoon salt 1/4 teaspoon ground cumin 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 tablespoon fresh lemon juice 1/4 teaspoon salt 1 tablespoon chopped fresh mint 1/2 cup currants or raisins 1 teaspoon grated orange rind 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) CALORIES 399 (28% from fat); FAT 12.5g (sat 2.5g,mono 5.5g,poly 3.3g); IRON 2.6mg; CHOLESTEROL 64mg; CALCIUM 33mg; CARBOHYDRATE 36g; SODIUM 544mg; PROTEIN 36.5g; FIBER 1.9g

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 garlic cloves, minced 4 cups water 2 cups frozen whole-kernel corn 1 cup chopped red bell pepper (about 1 large) 1 cup chopped zucchini 2 tablespoons chili powder 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)
CALORIES 211 (26% from fat); FAT 6.1g (sat 2.4g,mono 1.5g,poly 0.9g); IRON 3.5mg; CHOLESTEROL 11mg; CALCIUM 159mg; CARBOHYDRATE 34.6g; SODIUM 708mg; PROTEIN 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 tablespoon fresh lemon juice 1 tablespoon extra-virgin olive oil 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 1. Preheat oven to 400°. 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)
CALORIES 118 (39% from fat); FAT 5.1g (sat 1.2g,mono 2.3g,poly 0.4g); IRON 1.1mg; CHOLESTEROL 4mg; CALCIUM 69mg; CARBOHYDRATE 14.7g; SODIUM 254mg; PROTEIN 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 Posted by: soon2bthin (Bonnie) November 12, 2008 My comments: I used apple-chicken sausage. 2 teaspoons vegetable oil 1 teaspoon bottled minced garlic 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 1/2 teaspoon black pepper 1/4 teaspoon crushed red pepper 1/8 teaspoon salt 2 tablespoons fresh lemon juice 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) CALORIES 349 (26% from fat); FAT 10.2g (sat 3.6g,mono 1.7g,poly 2.7g); IRON 4.9mg; CHOLESTEROL 39mg; CALCIUM 214mg; CARBOHYDRATE 45.3g; SODIUM 981mg; PROTEIN 19.3g; FIBER 8.5g

412

Roasted Sweet Potato Wedges Vegetables-Potatoes (VP) Adapted from Cooking Light, September 1997 Servings: 4 Healthy Units: 2 Posted by: soon2bthin (Bonnie) November 12, 2008 2 (8-ounce) peeled sweet potatoes 1 teaspoon olive oil 1/2 teaspoon curry powder 1/4 teaspoon salt 1/4 teaspoon ground cumin 1/8 teaspoon ground cloves 1/8 teaspoon pepper Preheat oven to 425°. 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) CALORIES 101 (13% from fat); FAT 1.5g (sat 0.2g,mono 0.9g,poly 0.2g); IRON 0.7mg; CHOLESTEROL 0.0mg; CALCIUM 22mg; CARBOHYDRATE 20.9g; SODIUM 158mg; PROTEIN 1.5g; FIBER 2.7g

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. Per Serving (excluding unknown items): 291 Calories; 12g Fat (38.1% calories from fat); 14g Protein; 31g Carbohydrate; 1g Dietary Fiber; 52mg Cholesterol; 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 Preheat oven to 350 degrees. 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 1 teaspoon dried oregano 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 Posted by: CJMartin717 (Cindy) November 23, 2008 Cindy's Comments: The original recipe called for 1 cup of butter, 3 cups allpurpose 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 2 teaspoons baking powder 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. Per Serving: 80 Calories; 3g Fat (38.0% calories from fat); 2g Protein; 11g Carbohydrate; 1g Dietary Fiber; 14mg Cholesterol; 60mg Sodium. Exchanges: 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 Posted by CJMartin717 (Cindy) 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 1/3 cup vegetable oil 2 tablespoons water 1 teaspoon vanilla 1 1/2 cups unbleached flour 3/4 cup whole wheat pastry flour 1 teaspoon baking powder 1/2 teaspoon baking soda 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. Per Serving: 58 Calories; 2g Fat (30.7% calories from fat); 1g Protein; 10g 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 Posted by: Josephine Tomato (Jo) 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 2 tablespoons butter 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 1minute 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. Per Serving (excluding unknown items): 116 Calories; 7g Fat (57.1% calories from fat); 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 Posted by: ejwyatt (Emily) 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 1/4 cup chopped fresh parsley 1/2 teaspoon ground cumin 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 0.3mg; CHOLESTEROL 1mg; CALCIUM 21mg; CARBOHYDRATE 3.8g; SODIUM 109mg; PROTEIN 2g; FIBER 0.8g

422

Sautéed Brussels Sprouts with Lemon and Pistachios Vegetable (V) Adapted from: BA, Feb ’08 – modified Core: No Servings: 4 Healthy Units: 2 Posted by: ejwyatt (Emily) 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) 2 tablespoons fresh lemon juice 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. Per Serving (excluding unknown items): 128 Calories; 6g Fat (35.6% calories from fat); 6g Protein; 17g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 39mg 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 Servings: 12 (2/3 cup) 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 1 teaspoon grated orange rind 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. Preheat oven to 350°. 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 1/16 teaspoon freshly ground black pepper 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 Category: Vegetables Serves: 12 HU: 5.4 Posted by: Josephine Tomato (Jo) 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 3/4 cup granulated sugar 1/4 cup evaporated low-fat milk 3 tablespoons butter, melted 1/2 teaspoon salt 1 teaspoon vanilla extract 2 large eggs Cooking spray Topping: 1.5 ounces all-purpose flour (about 1/3 cup) 2/3 cup packed brown sugar 1/8 teaspoon salt 2 tablespoons melted butter 1/2 cup chopped pecans 1. Preheat oven to 350°. 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. Yield: 12 servings (serving size: about 2/3 cup) CALORIES 258 (32% from fat); FAT 9.2g (sat 3.6g,mono 3.6g,poly 1.5g); IRON 1.2mg; 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 Posted By: Aimster04 (Amy) 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 2 teaspoons vanilla extract

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. CALORIES 74 (6% from fat); FAT 0.5g (sat 0.3g,mono 0.2g,poly 0.0g); IRON 0.6mg; CHOLESTEROL 0.0mg; CALCIUM 15mg; CARBOHYDRATE 19.2g; SODIUM 43mg; PROTEIN 0.9g; FIBER 1.1g

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 1/4 teaspoon freshly ground black pepper 1/4 cup all-purpose flour 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. CALORIES 272 (45% from fat); FAT 13.6g (sat 3.7g,mono 6.6g,poly 2.2g); IRON 1.3mg; CHOLESTEROL 69mg; CALCIUM 102mg; CARBOHYDRATE 7g; SODIUM 409mg; PROTEIN 28.8g; FIBER 0.4g

429

Grilled Zucchini Rolls with Herbs and Cheese Category of recipe - appetizer Adapted from EK/Food you Crave Servings -4 HU: 1.5 Posted by jillybean03 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 tablespoon olive oil 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 Fat; 0 Other Carbohydrates.

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 3/4 cup butter -- softened 1/4 cup firmly packed brown sugar 2 whole eggs 1 3/4 cups all-purpose flour 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 Posted by: ejwyatt (Emily) 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 1/4 cup light butter 1/2 cup sugar 1/2 cup Splenda 2 large eggs 1 1/2 teaspoons vanilla 3 tablespoons whole wheat pastry flour 1/4 teaspoon baking powder 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 Posted by: ejwyatt (Emily) 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 1/2 teaspoon baking soda 1/4 teaspoon salt 3/4 cup packed brown sugar 1/4 cup butter, softened 1 teaspoon vanilla extract 1 large egg 1/3 cup almond toffee bits Cooking spray 1. Preheat oven to 350°. 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. CALORIES 90 (34% from fat); FAT 3.4g (sat 1.6g,mono 0.6g,poly 0.1g); IRON 0.5mg; CHOLESTEROL 15mg; CALCIUM 9mg; CARBOHYDRATE 13.6g; SODIUM 88mg; PROTEIN 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 cup all-purpose flour 1/2 cup whole-wheat flour 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 tablespoon Dijon mustard 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 1/8 teaspoon freshly ground pepper 1. Preheat oven to 350°F. 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 3 tablespoons light butter 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 1 tablespoon lemon juice 2 teaspoons minced garlic 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. Per Serving (excluding unknown items): 167 Calories; 13g Fat (68.8% calories from fat); 8g 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 2 tablespoons tomato paste 2 tablespoons chili powder 1 tablespoon dried oregano 1 1/2 teaspoons ground cinnamon salt 3/4 teaspoon ground pepper 1/4 teaspoon ground allspice 2 cups low-sodium chicken broth 2 cups tomato sauce 2 tablespoons cider vinegar 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.) Per Serving (excluding unknown items): 258 Calories; 16g Fat (53.7% calories from fat); 20g Protein; 11g Carbohydrate; 3g Dietary Fiber; 59mg Cholesterol; 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 Posted by: CJMartin717 (Cindy) 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. Per Serving: 104 Calories; 6g Fat (53.3% calories from fat); 3g Protein; 9g 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 Posted by: CJMartin717 (Cindy) 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) 2 tablespoons butter, softened 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 1012 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 Posted by: CJMartin717 (Cindy) 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 orange juice 1/2 cup mashed bananas 1/2 cup light butter -- softened 1/2 cup butter -- softened 1 cup brown sugar -- loosely packed 3 large eggs 1/2 cup whole wheat flour 2 cups flour 2 teaspoons baking powder 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 Posted by: CJMartin717 (Cindy) 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 2 tablespoons lemon juice 8 ounces sliced mushrooms 2 tablespoons light butter 1 clove garlic -- minced 1/4 cup butter 1/4 cup light 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 Posted by: CJMartin717 (Cindy) 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 tablespoon canola oil 1 medium onion, chopped 2 tablespoons tomato paste 1 cup instant brown rice 8 cups roughly chopped kale leaves (about 1 small bunch), tough stems removed 4 cloves garlic, minced 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 1/2 teaspoon salt, divided 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 large onion, chopped 1 cup sliced carrots 1 cup sliced mushrooms 1 medium green bell pepper, chopped ¼ cup minced fresh parsley 2 teaspoon sugar 1 teaspoon dried oregano 1 teaspoon dried basil 1 garlic clove, minced 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: Per Serving: 197 Calories; 11g Fat (51.6% calories from fat); 8g Protein; 15g Carbohydrate; 2g Dietary Fiber; 33mg Cholesterol; 1399mg Sodium. Exchanges: 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 Category: Poultry (P) Adapted from: Eating Well Serves 2 HU: 3.3 Servings: 2 Posted by: ejwyatt (Emily) 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. Per serving: 152 calories; 3 g fat (1 g sat, 1 g mono); 63 mg cholesterol; 7 g carbohydrate; 23 g protein; 0 g fiber; 251 mg sodium; 302 mg potassium. 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 1/2 teaspoon kosher salt 1/4 teaspoon freshly ground black pepper 1 garlic clove, minced 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. CALORIES 220 (41% from fat); FAT 10g (sat 3.4g,mono 4.3g,poly 0.8g); IRON 2.6mg; CHOLESTEROL 90mg; CALCIUM 44mg; CARBOHYDRATE 1.7g; SODIUM 505mg; PROTEIN 29.2g; FIBER 0.6g

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. Per Serving: 79 Calories; 5g Fat (55.3% calories from fat); 1g Protein; 8g 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 Posted by: ejwyatt (Emily) 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 1 1/2 teaspoons salt 1/4 teaspoon black pepper 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); 21g Protein; 53g Carbohydrate; 20g Dietary Fiber; 4mg Cholesterol; 908mg 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 Posted by: ejwyatt (Emily) 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 extra-virgin olive oil 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. 2. Preheat oven to 375°F. 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 Posted by: ejwyatt (Emily) 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. Per Serving: 121 Calories; 2g Fat (13.5% calories from fat); 1g Protein; 28g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 2mg Sodium. Exchanges: 0 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 1/2 cups all-purpose flour 1/2 cup toasted wheat germ 3/4 cup shredded sweetened coconut, divided 2 teaspoons baking powder 1/2 teaspoon baking soda 1 teaspoon salt 1 cup packed brown sugar 1/2 cup unsweetened applesauce 2 cups grated carrots 2 eggs, lightly beaten 1/2 teaspoon ground cinnamon 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 tablespoon extra-virgin olive oil 1/4 teaspoon salt 16 fresh figs, each cut in half lengthwise 6 cups trimmed arugula (about 6 ounces) 1/4 teaspoon freshly ground black pepper 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) Posted by CJMartin717 (Cindy) 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, fatfree 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 1/4 teaspoon ground ginger 1/4 teaspoon dried thyme 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 Posted by CJMartin717 (Cindy) 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 cup all-purpose flour 1/2 cup whole wheat flour 1/4 cup buckwheat flour 1/4 cup ground flaxseed 2 tablespoons sugar 1 1/2 teaspoons baking powder 1/2 teaspoon ground cinnamon 1/4 teaspoon salt 1 1/2 cups fat-free milk 3 tablespoons butter, melted 2 large eggs, lightly beaten 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 4inch 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) CALORIES 215 (31% from fat); FAT 7.4g (sat 3.3g,mono 1.9g,poly 1.4g); IRON 1.9mg; CHOLESTEROL 65mg; CALCIUM 133mg; CARBOHYDRATE 31.1g; SODIUM 205mg; PROTEIN 7.3g; FIBER 3.4g

457

Seafood Pie
(FS) Adapted from Irish Food & Cooking HU: 10 (see note) Serves 4 Posted by CJMartin717 (Cindy) 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 2 tablespoons butter 1/4 cup all-purpose flour 1 tablespoon lemon juice 3 tablespoons chopped fresh parsley 1/4 teaspoon ground black pepper 1 pound potatoes -- boiled and mashed 2 tablespoons butter 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. Per Serving: 468 Calories; 15g Fat (28.8% calories from fat); 47g Protein; 36g Carbohydrate; 3g 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 Posted by: CJMartin717 (Cindy) 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. 2 teaspoons olive oil 1 large onion, diced 1 1/2 teaspoons ground cumin 1 teaspoon ground coriander 1/4 teaspoon ground cinnamon 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) Category: Breakfast (BR) Adapted From: Not Your Mother’s Slow Cooker Recipes for Two HU: 3.2 Servings: 3 Posted by: ejwyatt (Emily) 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. Per Serving: 190 Calories; 3g Fat (12.6% calories from fat); 7g Protein; 36g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 9mg Sodium.

460

Greek Chicken with Feta (Slow-Cooked) Category: Poultry (P) Adapted From: Not Your Mother’s Slow Cooker Recipes for Two HU: 3.4 Servings: 3 Posted by: ejwyatt (Emily) 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 1 clove garlic -- minced 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. Per Serving: 164 Calories; 7g Fat (40.0% calories from fat); 16g Protein; 8g Carbohydrate; 2g Dietary Fiber; 40mg Cholesterol; 545mg Sodium.

461

Mocha Crumb Cake Category: Dessert (D) Adapted From: Cooking Light, May ‘98 HU: 2.1-4.7 Servings: 8 or 9 Posted by: ejwyatt (Emily) 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] 1/2 teaspoon baking powder 1/4 teaspoon baking soda 1/3 cup 1% low-fat milk [I used skim] 1 teaspoon vanilla extract 1 large egg Cooking spray 1 1/2 teaspoons water Preheat oven to 350°. 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. Yield: 8 servings (serving size: 1 wedge)
CALORIES 213 (30% from fat); FAT 7g (sat 1.6g,mono 2.8g,poly 2g); IRON 1.4mg; CHOLESTEROL 28mg; CALCIUM 42mg; CARBOHYDRATE 33.6g; SODIUM 156mg; PROTEIN 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 Posted by: ejwyatt (Emily) 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] 2 teaspoons baking powder 1/2 teaspoon baking soda 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 1. Preheat oven to 400°. 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. Yield: 12 servings (serving size: 1 wedge) 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 Posted by: ejwyatt (Emily) 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 tablespoon olive oil 1 cup finely chopped onion 9 ounces all-purpose flour (about 2 cups) [1 used 1 cup AP and 1 cup WW] 1 teaspoon baking soda 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 1. Preheat oven to 350°. 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; CALCIUM 39mg; CARBOHYDRATE 18.8g; SODIUM 302mg; PROTEIN 3.8g; FIBER 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 2 teaspoons olive oil 1 medium onion, chopped 4 cloves garlic, finely chopped 1 (15-ounce) can low-sodium crushed tomatoes 1 (8-ounce) can low-sodium tomato sauce 1 teaspoon dried oregano 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 Category: Fish/Seafood (FS) Adapted From: William Sonoma Cooking Class HU: 2.6 Servings: 4 Posted by: ejwyatt (Emily) 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. Per Serving: 136 Calories; 1g Fat (7.2% calories from fat); 20g Protein; 11g Carbohydrate; 1g Dietary Fiber; 37mg Cholesterol; 187mg Sodium.

466

Turkey Lasagna Roll-Ups Poultry (P) Adapted from Light & Tasty HU: 7.2 Servings: 4 Posted by sherryw728 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 1215 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 tablespoon olive oil 1 1/2 cups chopped onion 1 teaspoon bottled minced garlic 1 cup chopped green bell pepper 1 cup chopped red bell pepper 2 1/2 teaspoons paprika 1/2 teaspoon salt 1/2 teaspoon dried oregano 1/2 teaspoon ground red pepper 1/2 teaspoon black pepper 1 cup uncooked long-grain rice 2 cups fat-free, less-sodium chicken broth 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. Nutritional Information 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 2 cloves garlic -- minced 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 teaspoon dried thyme 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 2 tablespoons lemon juice 2 teaspoons Dijon mustard 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.
Per Serving: 328 Calories; 21g Fat (57.8% calories from fat); 26g Protein; 9g Carbohydrate; 3g 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 Preheat the oven to 375 degrees F. 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% calories from fat); 6g Protein; 26g Carbohydrate; 9g Dietary Fiber; 0mg 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 Posted By: Aimster04 (Amy) 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 wholewheat pastry flour, about 1 ½ cups of blueberries, light butter and pecans instead of walnuts. 1 cup all-purpose flour 1 cup whole-wheat pastry flour or regular whole-wheat flour 1 teaspoon baking soda 1/2 teaspoon salt 3 tablespoons sugar 1/2 teaspoon ground cinnamon 1/2 cup chopped walnuts 1/2 cup packed brown sugar 2 tablespoons butter, at room temperature 2 tablespoons canola oil 2 large eggs 1 teaspoon vanilla extract 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) Adapted from Southern Living HU: 5 Servings: 4 Posted by DebMj1 2/4/09 1/4 cup all-purpose flour 1 teaspoon salt 3/4 teaspoon seasoned pepper 4 boneless pork chops (5 ounces each, about 1 inch thick) 4 cloves garlic, minced 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 reheating as suggested, worked beautifully. 8 cups baking potatoes, cut into 1-inch pieces (about 2 pounds) 1 tablespoon olive oil 1/2 teaspoon dried rosemary, crushed 1/2 teaspoon salt 1/2 teaspoon freshly ground black pepper Cooking spray 3/4 cup hot water 1/4 cup chopped green onion 1/4 cup (1 ounce) grated fresh Parmesan cheese 1/4 teaspoon garlic powder 1 (8-ounce) container low-fat sour cream Preheat oven to 425°. 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. Yield: 6 servings (serving size: 3/4 cup) CALORIES 231 (26% from fat); FAT 6.7g (sat 3.6g,mono 2g,poly 0.3g); IRON 0.7mg; CHOLESTEROL 15mg; CALCIUM 115mg; CARBOHYDRATE 35.8g; SODIUM 304mg; PROTEIN 7.1g; FIBER 2.5g

476

Collard Green Coleslaw Category: Salads (S) Adapted From: VT, Jan. '09 HU: 2 Servings: 8 Posted by: ejwyatt (Emily) 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 1/2 cup cider vinegar 1/3 cup Splenda 1/4 cup canola oil 1 teaspoon dry mustard 1 teaspoon celery seed 1/2 teaspoon salt 1/4 teaspoon black pepper 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. Per Serving (excluding unknown items): 99 Calories; 7g Fat (60.9% calories from fat); 2g Protein; 9g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 152mg Sodium.

477

Crispy Black Bean Tacos with Feta and Cabbage Slaw Category: Vegetarian (VG) Adapted From: Bon Appetit, Feb. ‘09 HU: 3 Servings: 4 Posted by: ejwyatt (Emily) 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. Per Serving (excluding unknown items): 190 Calories; 3g Fat (12.8% calories from fat); 11g Protein; 30g Carbohydrate; 8g Dietary Fiber; 3mg Cholesterol; 681mg Sodium.

478

EatingWell Crispy Taco Shells Category: Bread/Rolls (BR) Adapted From: Eating Well, May/Jun ‘07 HU: 2 Servings: 6 Posted by: ejwyatt (Emily) 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. Per Serving (excluding unknown items): 112 Calories; 1g Fat (9.9% calories from fat); 3g Protein; 23g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 172mg 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 Remaining ingredients: 1/4 cup chopped shallots 1/4 cup chopped fresh basil 1/4 cup chopped bottled roasted red bell peppers 1 tablespoon fresh lemon juice 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 2 tablespoons lemon juice 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. Per Serving (excluding unknown items): 101 Calories; 3g Fat (25.6% calories from fat); 4g Protein; 16g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 32mg 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 1/4 cup thinly sliced green onions 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. Preheat oven to 350°. 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 CALORIES 292 (28% from fat); FAT 9.2g (sat 4.5g,mono 2.7g,poly 1.1g); IRON 2.2mg; CHOLESTEROL 93mg; CALCIUM 335mg; CARBOHYDRATE 36.5g; SODIUM 755mg; PROTEIN 17.7g; FIBER 4.7g

483

Spicy Chicken Sandwiches with Cilantro-Lime Mayo Category: SW (Sandwiches) Adapted From: Cooking Light December 2008 HU: 9 Servings: 4 Posted By: Aimster04 (Amy) 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 2 tablespoons chopped fresh cilantro 1 teaspoon fresh lime juice 1 garlic clove, minced Chicken: 1/4 cup egg substitute 3 tablespoons hot sauce (such as Tabasco) 1 teaspoon dried oregano 1/2 teaspoon salt 2 (6-ounce) skinless, boneless chicken breast halves 4 1/2 ounces baked tortilla chips (about 6 cups) 2 tablespoons olive oil REMAINING INGREDIENTS: 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. CALORIES 419 (28% from fat); FAT 13.2g (sat 1.7g,mono 6.1g,poly 3.4g); IRON 3.2mg; CHOLESTEROL 49mg; CALCIUM 101mg; CARBOHYDRATE 46.8g; SODIUM 759mg; PROTEIN 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) Posted By: Aimster04 (Amy) 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 1 tablespoon olive oil 1/4 teaspoon kosher salt Cooking spray 1. Preheat oven to 450°. 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 Posted by: ClassAct75 (Eileen) 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 2 garlic cloves, minced 1 cup sliced mushrooms 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 Cholesterol; 926mg Sodium

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 1 tablespoon extra-virgin olive oil Toss all ingredients together. Place in a baking pan and roast at 425 F for 30 minutes. Per Serving: 136 Calories; 4g Fat (21.8% calories from fat); 2g Protein; 28g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 8mg Sodium. Exchanges: 1 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 Cholesterol; 282mg Sodium 6 servings: Per Serving (excluding unknown items): 164 Calories; 6g Fat (35.2% calories from fat); 18g Protein; 9g Carbohydrate; trace Dietary Fiber; 51mg Cholesterol; 188mg Sodium

488

Croque Monsieur Mac and Cheese Category: RP (Rice/Pasta/Grains) 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 1 clove garlic, minced 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 2225 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 Category: RP (Rice/Pasta/Grains) 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 1/2 teaspoon ground black pepper 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. Per Serving (excluding unknown items): 178 Calories; 6g Fat (29.8% calories from fat); 8g Protein; 22g Carbohydrate; 7g Dietary Fiber; 1mg Cholesterol; 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. Per Serving (excluding unknown items): 438 Calories; 15g Fat (31.1% calories from fat); 27g Protein; 50g Carbohydrate; 5g Dietary Fiber; 53mg Cholesterol; 100mg Sodium. Artichoke, Asparagus, and Mushroom Quinoa Risotto Category: Grains (RP) Adapted From: Bon Appetit, July, '08

493

HU: 8 Servings: 6 Posted by: ejwyatt (Emily) 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 2 teaspoons olive oil 12 ounces mushroom caps 3 cloves garlic -- minced 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. Per Serving (excluding unknown items): 386 Calories; 12g Fat (29.2% calories from fat); 17g Protein; 51g Carbohydrate; 7g Dietary Fiber; 20mg Cholesterol; 746mg Sodium.

494

Berry and Black Pepper Sauce Category: SC (sauce) Adapted from Cooking Light, MAY 2007 HU: 0 Serves 7 (see note) Posted by CJMartin717 (Cindy) 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.

Yield: 7 servings (serving size: 1/4 cup) CALORIES 36 (8% from fat); FAT 0.3g (sat 0.0g,mono 0.0g,poly 0.1g); IRON 0.3mg; CHOLESTEROL 0.0mg; CALCIUM 11mg; CARBOHYDRATE 8.5g; SODIUM 1mg; PROTEIN 0.6g; FIBER 2.4g

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. 1/4 cup all-purpose flour 1/4 teaspoon baking powder 1/8 teaspoon salt 2 large eggs 2/3 cup sugar 1/2 tablespoon brewed coffee, espresso 1 teaspoon vanilla extract 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 large onion, chopped 3 tablespoons chili powder 1 tablespoons olive oil 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 Yield: 6 servings (serving size: 1 1/3 cups) Posted By: Bawstinn (Maria) 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. 2 teaspoons olive oil 1 1/2 pounds boneless chuck roast, trimmed and cut into 1-inch cubes 1 1/2 teaspoons kosher salt, divided 1/2 teaspoon freshly ground black pepper, divided 2 tablespoons all-purpose flour 2 medium onions, each cut into 8 wedges 8 garlic cloves, crushed 1/4 cup dry red wine 1 cup fat-free, less-sodium beef broth 2 tablespoons tomato paste 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; CALCIUM 57mg; CARBOHYDRATE 16.5g; SODIUM 739mg; PROTEIN 31.1g; FIBER 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 teaspoon salt, divided 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 2 tablespoons fresh lime juice 1/2 teaspoon ground cumin 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 1/2 teaspoon ground cumin 1/2 teaspoon crushed red pepper 6 (6-ounce) tilapia or red snapper fillets 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 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. Nutritional Information 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 Posted By: Aimster04 (Amy) 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 Posted By: Aimster04 (Amy) 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 Posted By: Aimster04 (Amy) 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 Posted By: Aimster04 (Amy) 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 Posted by: ejwyatt (Emily) Date: March 14, 2009 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 ¼ teaspoon freshly ground pepper 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. Per serving: 350 calories; 8 g fat (3 g sat, 1 g mono); 45 mg cholesterol; 45 g carbohydrate; 24 g protein; 14 g fiber; 603 mg sodium; 814 mg potassium.

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 Posted by: ejwyatt (Emily) Date: March 14, 2009 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 1/3 cup red onion -- chopped 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. Per Serving (excluding unknown items): 289 Calories; 10g Fat (30.0% calories from fat); 37g Protein; 13g Carbohydrate; 3g Dietary Fiber; 54mg Cholesterol; 96mg Sodium.

504

Smoked Salmon & Cream Cheese Frittata Category: Eggs (E) Adapted from: Gourmet, Sep ‘03 Healthy Units: 3.5 Servings: 4 Posted by: ejwyatt (Emily) Date: March 14, 2009 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 1/4 cup chopped fresh chives 1/4 cup chopped fresh basil ½ teaspoon black pepper 1/8 teaspoon salt 2 teaspoons olive oil 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. Per Serving (excluding unknown items): 145 Calories; 7g Fat (42.2% calories from fat); 16g Protein; 4g Carbohydrate; trace Dietary Fiber; 16mg Cholesterol; 476mg Sodium.

505

Gingerbread Waffles
Category: Breakfast (BR) Adapted from: Cooking Light, March 2007 Healthy Units: 4.4 Servings: 9 Posted by: ejwyatt (Emily) Date: March 14, 2009 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 1/2 teaspoons baking powder 1/2 teaspoon baking soda 1/4 teaspoon salt 1/4 teaspoon ground cinnamon 1 1/2 cups fat-free buttermilk 3 tablespoons canola oil 3 tablespoons molasses 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)
CALORIES 208 (26% from fat); FAT 6.1g (sat 0.7g,mono 3.2g,poly 1.7g); IRON 2mg; CHOLESTEROL 47mg; CALCIUM 124mg; CARBOHYDRATE 32.5g; SODIUM 277mg; 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) Posted by: ejwyatt (Emily) Date: March 14, 2009 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 2 tablespoons olive oil 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 1/2 cup chopped onion 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 dry red wine 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 Preheat oven to 450 degrees. 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) Posted By: JosephineTomato (Jo) 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 2 tablespoons chopped fresh cilantro 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); 6g Protein; 19g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 445mg 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 tablespoon Dijon mustard 2 cloves garlic, minced 1 teaspoon kosher salt 1/2 teaspoon ground ginger 6 to 8 sprigs fresh thyme 1/2 teaspoon freshly ground black pepper 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. Per Serving: 252 Calories; 6g Fat (20.1% calories from fat); 20g Protein; 30g 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 Posted By: JosephineTomato (Jo) 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 Posted By: JosephineTomato (Jo) 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 1/8 tsp black pepper 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 Date: April 25, 2009 1 tablespoon olive oil 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 1/2 teaspoons baking powder 1/4 cup packed brown sugar 1 teaspoon cinnamon 1 cup skim milk 1 cup Egg Beaters® 99% egg substitute 1 tablespoon vanilla extract 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 1/2 teaspoon cinnamon 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. Per Serving (excluding unknown items): 251 Calories; 5g Fat (17.5% calories from fat); 11g Protein; 42g Carbohydrate; 6g Dietary Fiber; 6mg Cholesterol; 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 Posted by: CJMartin717 (Cindy) 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 1/2 cups all-purpose flour 1/2 cup sugar 2 teaspoons baking powder 1 teaspoon baking soda 2 teaspoons ground cinnamon 1/2 teaspoon salt 1 cup nonfat yogurt 2 medium bananas -- mashed 2 tablespoons vegetable oil 1 large egg 2 teaspoons vanilla extract 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. Per Serving (based on 12 servings): 147 Calories; 3g Fat (17.8% calories from fat); 3g Protein; 27g Carbohydrate; 1g Dietary Fiber; 16mg Cholesterol; 295mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2 Fruit; 0 Non-Fat Milk; 1/2 Fat; 1/2 Other Carbohydrates. 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 Posted by: CJMartin717 (Cindy) 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 1/2 teaspoon baking soda 1 1/2 teaspoons baking powder 1/4 teaspoon salt 1/2 cup all-purpose flour 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 fat); 7g Protein; 33g Carbohydrate; 4g Dietary Fiber; 35mg Cholesterol; 322mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2 Fruit; 0 Non-Fat Milk; 1/2 Fat; 0 Other Carbohydrates.

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 kosher salt 1/2 teaspoon cracked black pepper 1 garlic clove, minced 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 34.1g; FIBER 0.6g; IRON 0.8mg

519

Quinoa-vegetable salad S (salads) adapted from Cooking Light, May 2009 Serves 4 Healthy Units: 3 Posted by: CJMartin717 (Cindy) 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 2 teaspoons extra-virgin olive oil 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. Per Serving: 157 Calories; 4g Fat (22.1% calories from fat); 8g Protein; 25g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 282mg Sodium. Exchanges: 1 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 1/2 cup chopped celery 2 teaspoons capers, drained 1/3 cup thinly sliced green onion (scallion) 2 plum tomatoes chopped 1/2 cup red wine vinegar 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 Adapted from: Cooking Light June 2009 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 (2 ounces) grated fresh Parmesan cheese 1/2 cup finely chopped seeded tomato 2 tablespoons thinly sliced green onions 2 tablespoons chopped fresh sage 1/2 teaspoon kosher salt 16 jalapeño peppers, halved lengthwise and seeded (about 1 1/2 pounds) Cooking spray 2 tablespoons chopped fresh cilantro 1. Prepare grill to medium-high heat. 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) CALORIES 84 ; FAT 4.8g (sat 3.1g,mono 1.2g,poly 0.2g); CHOLESTEROL 11mg; CALCIUM 117mg; CARBOHYDRATE 3.5g; SODIUM 334mg; PROTEIN 7.1g; FIBER 0.9g; IRON 0.6mg

523

Pan-Fried Chicken Category: P Adapted from: Cooking Light June 2009 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 cup all-purpose flour 1/2 cup whole-wheat flour 1 teaspoon ground ginger 1/2 teaspoon hot paprika 1/2 teaspoon ground cinnamon 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 Adapted from: Cooking Light June 2009 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 1/4 teaspoon kosher salt 1/8 teaspoon freshly ground black pepper Dressing: 1/3 cup chopped fresh chives 3 tablespoons chopped fresh parsley 2 tablespoons chopped fresh basil 1 tablespoon chopped fresh tarragon 1/4 teaspoon grated lemon rind 3 tablespoons fresh lemon juice 2 tablespoons water 2 tablespoons extra-virgin olive oil 2 tablespoons finely chopped cornichons 1/4 teaspoon kosher salt 1/8 teaspoon freshly ground black pepper 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. Yield: 6 servings (serving size: 1 cup) 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 Posted by: CJMartin717 (Cindy) 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: 1/2 cup orange juice 2 green onions, chopped 2 tablespoons orange marmalade 2 garlic cloves, minced 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. Per Serving: 38 Calories; 3g Fat (68.0% calories from fat); 1g Protein; 2g Carbohydrate; 1g Dietary Fiber; 8mg Cholesterol; 1683mg Sodium. Exchanges: 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. Per Serving (based on 8 servings): 202 Calories; 10g Fat (43.1% calories from fat); 4g Protein; 25g Carbohydrate; 2g Dietary Fiber; 61mg Cholesterol; 438mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates.

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 carbohydrate; 13 g protein; 3 g fiber; 501 mg sodium; 422 mg potassium.

530

Dressed Up Salmon Cakes Over Field Greens Main Dish – Fish Adapted from Moosewood Restaurant New Classics cookbook Servings: 6 Healthy Units: 7.2 Posted by Scarehair (Carrie) 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 clove garlic, minced 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 1 teaspoon vanilla extract 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. Per serving: 112 calories; 2 g fat (1 g sat, 1 g mono); 7 mg cholesterol; 21 g carbohydrate; 4 g protein; 1 g fiber; 94 mg sodium; 86 mg potassium.

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 4 garlic cloves, minced 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 Posted by: CJMartin717 (Cindy) 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 allpurpose. The bars are delicious (aka - tempting) and I was glad to share them. 1 cup packed brown sugar 5 tablespoons butter, melted 1 teaspoon vanilla extract 1 large egg, lightly beaten 9 ounces all-purpose flour (about 2 cups) 2 1/2 cups quick-cooking oats 1/2 teaspoon salt 1/2 teaspoon baking soda 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 1. Preheat oven to 350°. 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 microwavesafe 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 31mg; CARBOHYDRATE 23.4g; SODIUM 87mg; PROTEIN 2.6g; FIBER 0.8g; IRON 0.8mg ..........

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 1/2 cup light mayonnaise 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 Posted By: Aimster04 (Amy) 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 1 clove garlic, minced 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 Freshly ground pepper to taste 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) CALORIES 227 (36% from fat); FAT 9.1g (sat 3.3g,mono 3.4g,poly 0.5g); IRON 3.7mg; CHOLESTEROL 72mg; CALCIUM 34mg; CARBOHYDRATE 10.4g; SODIUM 212mg; PROTEIN 25.4g; FIBER 1.7g

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 3 tablespoons fresh lemon juice 2 tablespoons extra-virgin olive oil 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) CALORIES 364 (29% from fat); FAT 11.9g (sat 2.1g,mono 6.5g,poly 1.8g); IRON 1.9mg; CHOLESTEROL 84mg; CALCIUM 37mg; CARBOHYDRATE 24.9g; SODIUM 333mg; PROTEIN 33.7g; FIBER 3.4g

542

Grilled Teriyaki Pork Chops with Summery Peach Salsa Category: Meat HUs: 7 Serves: 4 Source: Cooking Light July 1999 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 2 tablespoons fresh lime juice 1 tablespoon minced peeled fresh ginger 1 1/2 teaspoons brown sugar 2 garlic cloves, minced 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) CALORIES 315 (36% from fat); FAT 12.5g (sat 4.2g,mono 5.5g,poly 1.5g); IRON 1.9mg; CHOLESTEROL 84mg; CALCIUM 29mg; CARBOHYDRATE 21.5g; SODIUM 552mg; PROTEIN 28.4g; FIBER 1.7g

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 2 tablespoons fresh lime juice 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) CALORIES 65 (3% from fat); FAT 0.2g (sat 0.0g,mono 0.1g,poly 0.1g); IRON 0.4mg; CHOLESTEROL 0.0mg; CALCIUM 13mg; CARBOHYDRATE 16.5g; SODIUM 3mg; PROTEIN 1g; FIBER 1.6g

544

Chard Cheese Bake Category: VG (Vegetarian) HUs: 4 adapted from "Simply in Season" cookbook Serves 6 Posted by: CJMartin717 (Cindy) 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.) Per Serving: 185 Calories; 6g Fat (29.1% calories from fat); 16g Protein; 18g Carbohydrate; 3g Dietary Fiber; 135mg Cholesterol; 455mg Sodium. Exchanges: 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 Posted By: Aimster04 (Amy) 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 2 teaspoons extra-virgin olive oil ¼ teaspoon salt ¼ teaspoon freshly ground pepper 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. Nutrition Information Per serving: 163 calories; 12 g fat (3 g sat, 4 g mono); 8 mg cholesterol; 10 g 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 1/4 teaspoon freshly ground black pepper 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 cup chopped fresh cilantro 1/2 teaspoon grated lime rind 2 tablespoons fresh lime juice 1/4 teaspoon salt 1/4 teaspoon hot pepper sauce (such as Tabasco) REMAINING INGREDIENTS: 8 (6-inch) corn tortillas 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. 2. Prepare grill to medium-high heat. 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. Yield: 4 servings (serving size: 2 tacos)
CALORIES 353 ; FAT 16g (sat 4.3g,mono 7.6g,poly 1.7g); CHOLESTEROL 40mg; CALCIUM 78mg; CARBOHYDRATE 27.7g; SODIUM 593mg; PROTEIN 27.9g; FIBER 6.8g; IRON 2.5mg

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: 1 whole-wheat roll (about 2 ounces) preferably day old, cut into 1/2-inch chunks 2 teaspoons olive oil 1/4 teaspoon salt 1/4 teaspoon pepper Bacon bits: Cooking spray 3 slices Canadian bacon (3 ounces) finely diced Dressing: 1/3 cup plain nonfat yogurt 2 tablespoons mayonnaise 2 tablespoons ketchup 2 teaspoons white vinegar 2 tablespoons chopped sweet gherkin pickles (1/2-ounce) Salt 1 large head green-leaf lettuce (about 1 pound) shredded 2 medium tomatoes, seeded and diced 1/2 small red onion, thinly sliced 1/2 English cucumber, sliced 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 Source: Cooking Light July 2009 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 chopped celery 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 2 tablespoons cider vinegar 1/2 teaspoon kosher salt 1/2 teaspoon freshly ground black pepper 1/4 teaspoon dry mustard 2 large eggs, lightly beaten 3 tablespoons chopped fresh parsley 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.
Yield: 8 servings (serving size: 1 1/4 cups) 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 Source: Cooking Light July 2009 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. 4 (6-ounce) skinless, boneless chicken breast halves 3/4 teaspoon salt, divided 1/2 teaspoon freshly ground black pepper, divided 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 2 tablespoons extra-virgin olive oil 2 tablespoons red wine vinegar 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 Adapted from Cooking Light, June 2008 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 1/8 teaspoon freshly ground black pepper 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 Posted By: Bawstinn (Maria) 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 2 teaspoons minced garlic 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. Per Serving (excluding unknown items): 209 Calories; 11g Fat (49.5% calories from fat); 22g Protein; 4g Carbohydrate; trace Dietary Fiber; 57mg Cholesterol; 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 3/4 teaspoon freshly ground black pepper 2 tablespoons extra-virgin olive oil 2 teaspoons finely chopped fresh chives 1 teaspoon finely chopped fresh thyme 1 teaspoon finely chopped fresh rosemary 3 garlic cloves, minced 2 tablespoons butter, softened 2 1/2 teaspoons minced shallots 1/4 teaspoon grated lemon rind 1. Prepare grill to medium-high heat. 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. CALORIES 208 ; FAT 12.2g (sat 4.5g,mono 5.9g,poly 0.9g); CHOLESTEROL 68mg; CALCIUM 28mg; CARBOHYDRATE 0.7g; SODIUM 360mg; PROTEIN 22.5g; FIBER 0.1g; IRON 0.7mg

555

Oatmeal Cookie-Peach Cobbler Desserts/Cakes/Pies Adapted from CL June 2009 Servings: 12 (serving size 1 Cup) Healthy Units: 6 Posted by Scarehair (Carrie) 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 granulated sugar 1/2 cup packed brown sugar 1/2 cup butter, softened 2 teaspoons vanilla extract 1 large egg 4.5 ounces all-purpose flour (about 1 cup) 1 cup old-fashioned rolled oats 1/2 teaspoon baking powder 1/2 teaspoon salt 11 cups sliced peeled peaches (about 5 pounds) (I used frozen) 1/3 cup granulated sugar 2 tablespoons all-purpose flour 2 tablespoons fresh lemon juice Cooking spray Cinnamon and nutmeg for dusting 1. Preheat oven to 350°. 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 Preheat the oven to 400 degrees F. 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. Per Serving (excluding unknown items): 489 Calories; 37g Fat (66.5% calories from fat); 39g 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: Per Serving (excluding unknown items): 345 Calories; 20g Fat (52.4% calories from fat); 38g 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 1 tablespoon lemon juice 1 tablespoon olive oil 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 1/4 cup crumbled feta cheese 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 3 tablespoons extra-virgin olive oil 2 tablespoons red wine vinegar 2 teaspoons Dijon mustard 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 salt, divided 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 tablespoons red wine vinegar 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.
CALORIES 245 (39% from fat); FAT 10.5g (sat 3.7g,mono 4.3g,poly 0.6g); IRON 4.4mg; CHOLESTEROL 72mg; CALCIUM 85mg; CARBOHYDRATE 10.4g; SODIUM 385mg; PROTEIN 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 Posted by: CJMartin717 (Cindy) 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 1/3 cup orange juice 3 tablespoons fresh lime juice 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. CALORIES 118 (8% from fat); FAT 1.1g (sat 0.7g,mono 0.3g,poly 0.1g); IRON 0.1mg; CHOLESTEROL 4mg; CALCIUM 105mg; CARBOHYDRATE 24.9g; SODIUM 41mg; PROTEIN 3.1g; FIBER 0.5g

562

Watermelon Salad with Pickled Onions and Feta Salads Adapted from Cooking Light, June 2009 Servings: 6 (2/3 cup each) Healthy Units: 2 Posted by: CJMartin717 (Cindy) 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 1/4 cup red wine vinegar 1/4 teaspoon kosher salt 1 1/2 tablespoons white balsamic vinegar 1 tablespoon extra-virgin olive oil 1/4 teaspoon freshly ground black pepper 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. Per Serving (excluding unknown items): 227 Calories; 8g Fat (31.4% calories from fat); 2g Protein; 38g Carbohydrate; 4g Dietary Fiber; 21mg Cholesterol; 132mg Sodium. Exchanges: 1/2 Grain (Starch); 1 Fruit; 1 1/2 Fat; 1 Other Carbohydrate.

564

565