Chile-Spiced Red Snapper and Couscous Stew

1 serving cooking spray (5 one-second sprays per serving)
1 small onions, chopped
1/4 cup sweet red peppers, chopped
1 average jalapeno peppers, red, or other hot chile, cored, seeded and minced (do not touch seeds with bare hands)
1 pound snapper fillets, or cod fillet, skinned, cut into bite-size pieces
2 medium tomatoes, cored and chopped
1/4 tsp dried thyme, crushed
1/2 tsp table salt
1/4 tsp black pepper
1 cup fat-free chicken broth
1/2 cup cooked couscous, pearl-variety
1 Tbsp chives, fresh, minced
1 tsp fresh lemon juice

Directions
Coat a medium nonstick pot with cooking spray. Add onion, red pepper and chile; sauté, stirring frequently, for 3 minutes. Add fish and cook 1 minute.

Add tomatoes, thyme, salt, pepper and broth. Simmer until fish is cooked through, about 5 minutes.

Stir in couscous, chives and lemon juice; heat through. Yields about 1 1/4 cup per serving.

Freezing and thawing instructions: Prepare stew recipe and place cooled product in a freezer-safe container, cover tightly and freeze. When ready to eat, thaw in the refrigerator and then reheat in covered saucepan over medium heat, about 5 minutes, or in microwave on medium power until hot. Or, remove frozen stew from container and place in a saucepan. Cover and heat over medium heat, breaking up stew with a spoon as it softens, about 15 minutes.

Barley Mushroom Salad

1/2 cup uncooked barley
2 cup water
1/2 pound mushrooms, white, sliced
15 1/2 oz canned yellow corn
4 medium scallions, sliced
2 1/2 tsp lemon zest, finely grated (zested)
2 1/2 Tbsp fresh lemon juice
2 cup cherry tomatoes, halved
1 tsp olive oil
1 1/2 tsp table salt
1/2 tsp black pepper

Recipe Directions
In a medium pan, bring barley and water to a boil. Cover, reduce heat to simmer and cook until tender, about 20 minutes; drain and rinse. Combine barley with remaining ingredients.

Makes about 6 cups

Lentils and Brown Rice

6 3/4 oz dry lentils, about 1 cup, rinsed
1/2 cup uncooked brown rice
2 cup carrots, shredded
3 cup water
1 packet onion soup mix, reduced-sodium preferred
1 tsp dried basil
1 tsp garlic powder
1 tsp olive oil

Directions
Rinse lentils. Place all ingredients in a large pot. Bring to a boil. Reduce heat, cover and cook until rice is done, about 20 minutes. Makes 4 cups.

Hot and Sour Soup

1 can (10.5 ounces) condensed chicken broth
2 soup cans water
1 can (4 oz) sliced mushrooms
2 tablespoons cornstarch
2 tablespoons soy sauce
2 tablespoons distilled white vinegar
1/2 teaspoon Tabasco sauce
1 egg, beaten
2 green onions and tops, chopped

Directions
Combine chicken broth, water, mushrooms, cornstarch, soy sauce, vinegar, and pepper sauce in medium saucepan. Bring to a boil over high heat, stirring constantly, until slightly thickened. Gradually pour egg into boiling soup, stirring constantly in 1 direction. Remove from heat; stir in green onions. Garnish with additional chopped green onions or cilantro, as desired. Serve immediately.

Makes about 5 cups

Hearty Sausage and Pasta Stew

10 ounces of turkey sausage links, cut into 1/8-inch rounds
2 cups chopped yellow onion
4 cloves garlic, minced
1-1/2 cups sliced zucchini
1 medium-sized bell pepper, chopped
1 10-ounce can beef broth
1 16-ounce can chicken broth
1 cup dry red wine
1/2 cup water
1 8-ounce can of tomato sauce
1 16-ounce can peeled whole tomatoes, chopped, undrained
1 teaspoon dried basil
1 teaspoon dried oregano
1/4 teaspoon black pepper
1/4 cup chopped fresh parsley
2 teaspoons Worcestershire sauce
1/2 teaspoon sugar substitute
2 cups cooked whole-wheat penne or other like pasta

Directions
Coat a dutch oven, preferably cast iron, with cooking spray and place over medium-high heat for 1 minute. Add sausage. Brown lightly and set aside.

Add onion and garlic to dutch oven and cook, stirring occasionally, for 4 minutes. Add zucchini, bell pepper, beef broth, chicken broth, wine, water, tomato sauce, tomatoes, and their liquid, basil, oregano, and black pepper. Bring to a boil, reduce heat, and cover tightly. Simmer for 20 minutes. Stir in parsley, Worcestershire sauce, sugar, pasta, and reserved sausage. Remove from heat and let stand, covered, for 10 minutes to blend flavors. Flavor is even more enhanced if refrigerated overnight.

Serves 4

Hungarian Noodles

1 package (12 ounces) extra-broad no-yolk whole wheat noodles or other like pasta
2 beef bouillon cubes
2 tablespoons SmartSpread
1/2 cup beef broth
1/4 cup lean cooked ham, diced
1/2 teaspoon caraway seeds
1/2 teaspoon black pepper
1 cup nonfat sour cream
1/2 teaspoon of hot Hungarian paprika

Directions
Cook noodles according to package; add bouillon cubes to cooking water. Drain well.

In a large skillet, melt butter over medium heat. Add noodles, broth, ham, caraway seeds, and pepper. Cook, stirring for 8 minutes. Add sour cream; cook, stirring until heated through, about 2 minutes. Place on a serving platter, sprinkle with paprika.

Serves 6

Sweet Pea and Onion Risotto

4 cups vegetable or chicken broth
1 basket of small pearl onions or 16-ounce bag of frozen pearl onions, thawed (about 2-1/2 cups)
1 tablespoon olive oil
1 bulb fennel, chopped
2 cloves garlic, minced
1 cup brown rice
1 cup fresh or frozen green peas, thawed
4 ounces of soft goat cheese
4 tablespoons chopped fresh mint or basil
Salt and black pepper to taste

Directions
Pour chicken broth in a medium saucepan, set pan over medium-high heat and bring to a simmer.

Peel onions (unless you’re using frozen onions, which are already peeled), and add to simmering broth; simmer 5 minutes. Using a slotted spoon, remove onions from broth and set aside. Keep broth simmering.

Heat oil in a large saucepan over medium heat. Add fennel, garlic, and rice. Cook 5 minutes, until rice is golden, stirring frequently. Add 1/2 cup broth, simmer, until liquid is absorbed, stirring frequently. Add remaining broth, 1/2 cup at a time, waiting until liquid is absorbed before adding the next 1/2 cup.

Add pearl onions, peas, and goat cheese and cook 2 minutes, until cheese melts, stirring frequently. Remove from heat and stir in mint or basil. Season to taste with salt and pepper.

Serves 4

Cantonese Chicken Salad

3 chicken breast halves
2 cups water
5 Tbsp. soy sauce, divided
4 cups shredded iceberg lettuce
1/2 cup finely chopped green onions and tops
1/3 cup distilled white vinegar
2 Tbsp. sesame seed, toasted
2 tsp. sugar substitute
1/2 tsp. ground ginger
2 Tbsp. of minced fresh cilantro

Directions
Simmer chicken in mixture of water and 1 tablespoon of soy sauce in covered saucepan 15 minutes, or until chicken is tender. Remove chicken and cool. Shred chicken into a large mixing bowl. Add lettuce and green onions. Combine vinegar, remaining 4 tablespoons soy sauce, sesame seed, sugar substitute, and ginger; stir until sugar dissolves. Pour over chicken and veggies, toss to coat. Cover and refrigerate for an hour before serving. Just before serving- add cilantro and toss to combine.

Serves 6

Jade Salad with Sesame Vinaigrette

5 cups fresh spinach or romaine lettuce
1 can (9 ounces) tuna, drained and broken into chunks
1 cup frozen cooked bay shrimp, thawed
3/4 cup shredded cucumber
1/2 cup shredded red radishes

Sesame Vinaigrette Ingredients:
3 Tbsp. rice vinegar or cider vinegar
2 Tbsp. of sesame oil
2 Tbsp. of olive oil
2 tsp. of soy sauce
2 tsp. sesame seed
1 tsp. sugar substitute
Salt and pepper to taste

Directions
In a large bowl toss together spinach, tuna, shrimp, cucumber, and radishes. For dressing, in a shaker jar combine sesame vinaigrette ingredients. Cover and shake well until blended. Drizzle over salad; toss well.

Serves 4

Paella

2 tablespoons olive oil
1/2 pound boneless skinless chicken breasts, cut into 1/2-inch cubes
1 cup chopped onion
3/4 cup chopped green bell pepper
1/2 cup smoked ham cubes, 1/4-inch each
1 clove garlic, minced
1 cup brown or wild rice
1 can (14.5 ounces) whole peeled tomatoes, broken up
1-1/2 cups water
2 tablespoons dry white wine
2 chicken bouillon cubes
3/4 teaspoon dried leaf oregano, crushed
1/8 teaspoon ground black pepper
1/8 teaspoon ground turmeric
1/2 pound uncooked medium shrimp, peeled and deveined
1/2 cup frozen peas, thawed

Directions
Heat oil in a large skillet over medium-high heat. Add chicken, onion, bell pepper, ham, and garlic. Cook 5-7 minutes or until chicken is no longer pink. Add rice; stir to coat. Add tomatoes, water, wine, bouillon cubes, oregano, pepper, and tumeric. Bring to a boil. Reduce heat to low. Cover; simmer 15 minutes. Add shrimp and peas. Cover; cook 10 minutes longer or until shrimp are opaque and liquid is absorbed.

Serves 4-6

Sausage-Filled Manicotti

1 package of whole-wheat manicotti shells
1 jar (14 ounces) tomato sauce
6 ounces hot or sweet turkey sausage, casings removed
1 container (15-16 ounces) part-skim ricotta cheese
1 cup shredded part-skim mozzarella cheese, divided
1/3 cup grated parmesan cheese
1 large egg, lightly beaten
3 tablespoons chopped fresh parsley
1/8 teaspoon freshly ground black pepper

Directions
Preheat oven 350 F. Spray a 13×19-inch baking pan with cooking spray. Set aside.

Cook pasta according to package directions.

To prepare filling, in a large skillet, cook sausage over medium heat, stirring to crumble, until cooked through and no longer pink, about 5 minutes. Using a slotted spoon, transfer sausage to paper towels to drain.

In a large bowl, combine ricotta, sausage, 1/2 cup of mozzarella, parmesan, egg, parsley, and pepper. Mix well. Spoon filling evenly into cooked manicotti.

Place stuffed manicotti in a single layer in prepared pan. Spoon tomato sauce evenly over the manicotti. Sprinkle with remaining mozzarella until heated through and cheese melts, about 35 minutes. Serve immediately.

Serves 6

Turkey Piccata & Fettuccine

1 pound whole-wheat fettuccine or other like pasta
1 cup dry white wine or chicken broth
1 cup chicken broth
1/3 cup fresh lemon juice
1 lemon, thinly sliced
3 cloves garlic, crushed and peeled
1 bay leaf
6 turkey cutlets (4 ounces each), cut into 1/2-inch wide strips
1/2 cup grated Parmesan cheese
2 tablespoons chopped fresh parsley
1/4 teaspoon black pepper

Directions
Cook fettuccine according to package. Drain in colander.

While pasta is cooking, in large skillet, combine wine, broth, lemon juice, lemon slices, garlic, and bay leaf. Mix well. Add turkey. Cook over medium heat, stirring occasionally, until turkey is cooked through and no longer pink, about 5 minutes.

Using a slotted spoon, place turkey on plate; cover with foil to keep warm. Increase heat to high and boil poaching liquid until reduced to half, about 10 minutes. Remove garlic and bay leaf.

Place pasta on a serving platter. Place turkey on top; spoon poaching liquid over turkey and pasta. Toss well to combine. Sprinkle with parmesan cheese, parsley, and pepper. Garnish with lemon slices from poaching liquid.

Serves 6

Pork Chop and Pasta Dinner

1 tablespoon olive oil
4 boneless center-cut loin pork chops (4 ounces each), trimmed
2 cloves garlic, minced
1 can (15 ounces) tomatoes, drained
1/2 teaspoon dried rosemary
1/8 teaspoon freshly ground black pepper
1/8 teaspoon hot pepper flakes
1 teaspoon balsamic vinegar or red-wine vinegar
8 ounces whole-wheat fettuccine or other like-pasta

Directions
In a large skillet heat oil over medium heat. Add pork chops; cook, turning once, until browned, about 4 minutes. Add garlic and cook, stirring frequently, for 1 minute. Stir in tomatoes, rosemary, black pepper, and red pepper flakes. Reduce heat to low.

Partially cover skillet and simmer until pork chops are cooked through and no longer pink, about 20 minutes. Remove from heat. Stir in vinegar.

While pork is simmering, cook pasta. Drain pasta in a colander. Place pasta on a serving platter. Arrange pork chops over pasta. Pour sauce over chops. Serve immediately.

Serves 4

Triple-Cheese Lasagna

12 ounces ground turkey
1 jar spaghetti sauce
16 ounces whole-wheat lasagna noodles
1 container (15-16 ounces) part-skim ricotta cheese
2 cups low-fat cottage cheese
1 cup shredded reduced-fat mozzarella cheese, divided
1 egg white, lightly beaten
1/4 cup chopped fresh parsley
2 tablespoons grated parmesan cheese

Directions
Preheat oven to 375 F. Spray a 13×19-inch baking pan with cooking spray. In a large skillet, cook turkey until no longer pink, about 10 minutes. Drain off fat. add sauce; simmer, covered for 10 minutes.

Meanwhile, cook noodles according to package.

In a medium bowl, combine ricotta, cottage cheese, 1/2 cup of mozzarella, egg white, and parsley. Drain noodles.

Spread 1/2 cup of meat sauce on bottom of prepared pan. Cover with a layer of noodles. Spread with 1/4 of mozzarella mixture; top with 1/2 cup of sauce. Continue layering with remaining noodles, mozzarella mixture, and ending with sauce.

Cover pan with foil. Bake for 45 minutes. Remove foil and sprinkle with remaining mozzarella and parmesan. Bake until cheese is melted, about 10 minutes longer. Let stand for 10 minutes before serving.

Serves 8

Black Bean Enchiladas

1 large onion, chopped
1 medium green pepper, chopped
2 tablespoons of chicken broth
2 cans (15 ounces each) black beans, rinsed and drained, divided
1-1/2 cups picante sauce, divided
12 whole wheat tortillas
2 medium tomatoes, chopped
1/2 cup shredded reduced-fat cheddar cheese
1/2 cup shredded part-skim mozzarella cheese
3 cups shredded lettuce
6 tablespoons fat-free sour cream

Directions
In a nonstick skillet, cook and stir onion and green pepper in broth for 2-3 minutes or until tender. Mash one can of black beans. Add to the skillet with 3/4 cup of picante sauce and remaining beans; heat through.

Spoon 1/4 mixture down the center of each tortilla. Roll up and place seam side down, in pan. Combine tomatoes and remaining picante sauce; spoon over enchiladas.

Cover and bake at 350 for 15 minutes. Uncover; sprinkle with cheeses. Bake for 5 minutes longer. Place 1/2 cup of lettuce on each plate and to with two enchiladas.

Serves 6

Tex-Mex Lasagna

1 pound ground lean beef
1 can (16 ounces) whole tomatoes, undrained, and cut up
1 package (about 1-1/8 ounces) taco seasoning mix
1-1/2 cups (12 ounces) cream-style cottage cheese
2 cups shredded cheddar cheese
2 eggs, slightly beaten
12 (6-inch) whole-wheat tortillas
1 medium tomato, chopped
1 cup shredded lettuce

Directions
Preheat oven to 350 F. In a large skillet, brown ground beef; drain. Stir in canned tomatoes and taco seasoning. Reduce heat and simmer uncovered, 5 minutes. Remove from heat. In a medium bowl, combine cottage cheese, 1 cup cheddar cheese, and eggs. Set aside. Overlap 3 tortillas in bottom of greased pan (8×12). Overlap 6 tortillas around sides of the dish. Spoon beef mixture evenly over tortillas; top with remaining 3 tortillas. Spoon cheese mixture evenly over tortillas. Bake, covered, at 350 for 45 minutes or until cheese mixture is set. Top with remaining cheese. Arrange lettuce before serving around the edges of the casserole. Let stand for 5 minutes before serving.

Serves 6

Moroccan Burgers

1-1/2 to 2 pounds of lean ground beef
4 tablespoons of pine nuts, raw or toasted
1/2 teaspoon ground cinnamon
8 dried apricots, chopped
1/2 teaspoon garlic powder
1/2 teaspoon ground cumin
Zest of 1/2 lemon, finely grated or juilenned
1/2-1 teaspoon cayenne pepper

Directions
Prepare grill or broiler. Combine all the ingredients by hand and divide into 4 patties of equal size.

Cook the patties for about 7-10 minutes on each side or until desired doneness is reached.

Serves 4

Chocolate Berry Cups

Prep time: 10 minutes | Cook time: 15 minutes | Serves: 4

Ingredients:

 

• 1 cup mixed berries (blueberries, raspberries, and/or sliced strawberries)
• 1 tablespoon granular sugar substitute
• 2 (13" by 18") sheets frozen whole-wheat phyllo dough, thawed
• 1 1/2 tablespoons trans-fat-free margarine, melted
• 1 ounce bittersweet chocolate, chopped
• 1/4 cup part-skim ricotta or South Beach Ricotta Creme

Directions:

 

1. Heat oven to 350° F. Combine berries with sugar substitute. Spread 1 phyllo sheet out on a clean work surface. Lightly brush with margarine. Lay second sheet on top of first; brush with margarine. Fold sheets in half widthwise. Brush top side with more margarine.
2. Cut dough in half lengthwise, then again widthwise to create 4 equal pieces. Carefully fit each piece into a nonstick muffin pan to create a cup. Bake the cups until golden brown, about 15 minutes. Set aside to cool.
3. When you are ready to assemble cups, place chocolate in a resealable plastic bag. Heat, unsealed, in the microwave at 30-second intervals until melted, about 2 minutes. Fill each phyllo cup with 1 tablespoon ricotta and 1/4 cup berries. Cut a tiny corner off one bottom corner of the plastic bag with scissors; press chocolate toward the corner and drizzle over berries.

Apple Crisp

Prep time: 20 minutes | Cook time: 45 minutes | Serves: 12

Ingredients:

 

• 1/4 cup unsweetened dried cherries
• 1/2 cup water
• 1/2 cup old-fashioned rolled oats
• 1/2 cup trans-fat-free margarine
• 1/2 cup whole-grain pastry flour
• 1/4 cup plus 2 tablespoons granular sugar substitute
• 9 Granny Smith apples, sliced (9-10 cups)
• 2 tablespoons fresh lemon juice

Directions:

 

1. Preheat oven to 350°F. Lightly coat a 9" by 13" baking dish with cooking spray.
2. Place cherries and water in a bowl and soak cherries until ready to use. Meanwhile, combine oats, margarine, 1/4 cup of the flour, 1/4 cup of the sugar substitute, and 1 tablespoon of the cinnamon in a medium bowl; stir until mixture is crumbly.
3. Toss apples and lemon juice together in a large bowl. Add remaining 1/4 cup flour, 2 tablespoons sugar substitute, and remaining 1 tablespoon cinnamon; stir to combine.
4. Place apples in baking dish. Pour cherries and soaking water over apple mixture; toss gently to combine. Sprinkle oat topping evenly over fruit. Bake until apples are tender, about 40 minutes. Serve warm.

Ham and Swiss Quiche with Scallions

1/4 pound turkey ham, sliced thin and chopped
1 cup evaporated skim milk
1 tablespoon plus 2 teaspoons cornstarch
1 cup skim milk
1 8-ounce carton egg substitute
1/2 teaspoon dry mustard
1/8 teaspoon black pepper
1/8 teaspoon ground nutmeg
1/4 cup chopped scallion
1/2 cup grated reduced-fat Swiss cheese
1/2 cup grated part-skim mozzarella cheese
Paprika for garnish

Directions
Preheat oven to 425 F. Coat a large skillet with cooking spray and place over medium-high heat for 1 minute. Add turkey ham and brown lightly.

Meanwhile, in a mixing bowl, combine evaporated skim milk and cornstarch. Whisk until cornstarch dissolves, then add skim milk, egg substitute, dry mustard, pepper, and nutmeg. Whisk until well blended. Stir in scallion, cheeses, and turkey ham.

Coat a 9-inch deep-dish glass pie pan with cooking spray and pour egg mixture into it. Sprinkle with paprika. Bake for 15 minutes. Reduce heat to 300 F. and bake for 45 minutes longer or until a knife inserted in center comes out clean. Let stand for 5 minutes before cutting into four wedges and serving.

Serves 4

Egg and Bacon Stacks with Dijon Cheese Sauce

8 1/2-ounce slices of lean Canadian bacon
4 large eggs
2 cups skim milk
2 tablespoons cornstarch
1/2 cup grated reduced-fat cheddar cheese
1 tablespoon plus 1 teaspoon dijon mustard
2 teaspoons fresh lemon juice
1 teaspoon SmartSpread
1/4 teaspoon salt
1/8 teaspoon cayenne pepper
Black pepper to taste
4 Whole-wheat English muffins, halved and toasted
Paprika for garnish

Directions
Preheat oven to warm. Set bacon on an ovenproof plate and place in warm oven.

Place 1-1/2 inches water in a large skillet. Bring to a boil and reduce heat to low. Crack eggs into skillet, being careful not to break yolks. Simmer for 3-5 minutes, or until egg whites are firm. Using a slotted spoon, transfer eggs to an ovenproof plate and place in warm oven.

In a nonstick saucepan, combine milk and cornstarch and stir until cornstarch is dissolved. Place over medium heat, stir wit spatula and cook until thickened. Remove from heat and stir in cheese, mustard, lemon juice, butter, salt, cayenne, and black pepper.

Place two muffin halves on each of four plates and top with two slices of bacon and one egg. Pour 1/4 of the sauce over each serving. Sprinkle with paprika and serve immediately.

Serves 4

Fresh Fruit Dip

Assorted fresh fruit
1-cup low-fat sour cream
1 TB brown sugar substitute (Sugar Twin)
Splenda to taste (optional)

Directions
Mix sour cream and brown sugar. Add Splenda for desired sweetness. Serve with fruits.

Apple Curry Dip

1 1/2 cups low-fat cottage cheese
1 cup unsweetened applesauce
1 envelope dry onion soup mix
2 teaspoons curry powder

Recipe Directions
In blender, blend cottage cheese and applesauce until smooth. Stir in soup mix and curry powder. Serve with raw vegetables.