Roasted Carrots with Rosemary

4 cups baby carrots
2 tbl olive oil
2 cloves garlic, minced
2 tbl chopped fresh rosemary
1/2 tsp salt

Preheat oven to 450F.

Spray a baking dish with cooking spray. Place carrots in dish in a single layer, drizzle with olive oil, and sprinkle on garlic, rosemary, and salt. Bake for 15 min, stir, and bake another 15 min. or until tender.

4 servings

Oriental Beef Brisket

4 lbs beef brisket
1/4 c. soy sauce
1/2 c. beef broth
1 tbl brown sugar
2 tsp minced fresh ginger
2 tsp minced fresh garlic
1/2 tsp black pepper
1 tsp sesame oil
1/4 c. chopped scallions

Spray the inside of a slow cooker with cooking spray. Place the brisket in the cooker. Combine next 7 ingredients in a small bowl and pour over the brisket. Sprinkle the scallions on top. Cover and cook on low 7-8 hrs, adding more beef broth if necessary to keep moist.

6-8 servings

White Beans & Ham

2 cups dried Great Northern beans
4 cups chicken broth
4 cups water
1/3 c. Splenda brown sugar blend
3 cups diced ham
1 medium onion, chopped
1/2 tsp rubbed sage

Spray the inside of a slow cooker with cooking spray. Add all ingredients, cover and cook on low 8-10 hrs.

To speed up the cooking time, soak the beans in cold water overnight. Drain and add to cooker.

8 servings

Garlic Green Beans with Almonds

2 tbl. sliced almonds
1 tbl olive oil
1 tbl minced fresh garlic
2 c. green beans, cooked until tender-crisp

Heat a large nonstick skillet over high heat, add almonds, stir until toasted. Remove almonds, reduce heat to medium, add oil and garlic and saute 2 min. Add green beans, stir until heated through. Add almonds and serve.

4 servings

Ham & Sweet Potato Cakes

1 small onion, minced
6 oz cooked ham, minced
6 oz mashed sweet (or white) potatoes
1 egg, beaten (or 1/4 c. eggbeaters)
1 tsp Dijon mustard
1/2 c. dry breadcrumbs

Spray a small nonstick skillet with cooking spray. Saute onion over medium heat until softened but not browned, about 5 min.

Place the onion in a large bowl. Add the ham, potatoes, egg and mustard. Cover bowl and refrigerate at least 1 hr.

Remove bowl from fridge. Place breadcrumbs in a shallow bowl. Form the ham mixture into cakes. Press each cake into the breadcrumbs to coat all sides.

Spray a large nonstick skillet with cooking spray. Cook cakes over medium heat 4-5 min. per side.

3-4 servings

Maple Chicken

4 chicken thighs
3/4 c. sugar free maple syrup
2 tsp Dijon mustard
1 tsp dried tarragon

Combine syrup, mustard and tarragon. Put chicken in a zip-top plastic bag and pour in the syrup mixture. Refrigerate for 4 hours.

Preheat the oven to 350F.

Line a baking dish with aluminum foil and spray the foil with cooking spray. Put the chicken in the dish skin side down and drizzle with some of the syrup mixture. Bake 20 min. Turn the chicken over and drizzle with more of the syrup mixture. Bake 20 min. or until juices run clear when you poke a fork into the chicken.

If desired, put the remaining syrup mixture in a small, non-stick saucepan and bring to a boil. Reduce to a simmer and cook 2 minutes. Serve with the chicken.

4 servings

Zucchini Lasagna (without pasta)

olive oil cooking spray
4 zucchini, trimmed and sliced lengthwise 1/2" thick
1-1/2 tsp Italian herb mixture, divided
1 15-oz container part-skim ricotta cheese
1 egg, beaten (or 1/4 c. eggbeaters)
6 tbl grated Parmesan cheese, divided
1/2 tsp garlic powder
1/2 tsp salt
8 oz shredded mozzarella cheese
1 jar 5-cheese spaghetti sauce

Preheat the oven to 400F. Spray 2 baking sheets with olive oil cooking spray. Lay the zucchini slices on the baking sheets in a single layer, spray with olive oil cooking spray, and sprinkle with 1/4 tsp Italian herb mixture. Bake 5-7 min. or until lightly browned on the bottom. Flip zucchini over, spray with olive oil cooking spray, and sprinkle with 1/4 tsp Italian herbs, and bake another 5-7 min. Remove from oven.

Reduce oven heat to 350F.

Mix the ricotta, 1 tsp Italian herbs, egg, garlic powder, salt, and 3 tbl Parmesan cheese in a medium bowl.

Spray a 9x13 baking dish with cooking spray. Pour enough spaghetti sauce in the dish to thinly cover the bottom. Put in a layer of zucchini. Spread half of the ricotta mixture over the zucchini. Sprinkle with half the mozzarella. Cover with half of the remaining spaghetti sauce. Put the rest of the zucchini, ricotta, mozzrella, and spaghetti sauce in. Sprinkle with the remaining 3 tbl Parmesan cheese.

Bake 45 min. or until bubbly.

8 servings

Hot Fruit Salad

3/4 c. Splenda baking blend
2 tbl butter or margarine
1/4 tsp ground cinnamon
1/4 tsp ground nutmeg
1/8 tsp salt
2 cans (15-1/4 oz each) sliced peaches, drained
2 cans (15-1/4 oz each) sliced pears, undrained
1 jar (23 oz) applesauce
1/2 c. dried apricots, chopped
1/4 c. dried cranberries

Spray the inside of a 3-qt slow cooker with cooking spray. Add all ingredients and stir. Cover and cook on high for 2 hrs or until heated through.

10 servings

Lentil Vegetable Soup

1/2 lb lentils
2 c. chopped yellow onion
2 c. chopped leeks (white part only)
1-1/2 tsp minced garlic
2 tbl olive oil
1-1/2 tsp salt
3/4 tsp black pepper
1/2 tsp dried thyme
1/2 tsp ground cumin
1-1/2 c. chopped celery
1-1/2 c. chopped carrot
6 c. chicken or vegetable broth
2 tbl tomato paste
1 tbl red wine vinegar

Put lentils in a large bowl and cover with boil water. Let sit 15 min. Drain.

Heat olive oil in a large stock pot over medium heat. Add onion, leeks, garlic, salt, pepper, thyme and cumin and saute 15-20 min. or until vegetables are tender. Add celery and carrots and cook for another 10 min. Add broth, tomato paste, and lentils. Cover and bring to a boil. Reduce heat and simmer uncovered 1 hr, until lentils are cooked through. Stir in the vinegar just before serving. Puree in a blender or food processor before serving, if desired.

Serve sprinkled with grated Parmesan cheese, if desired.

6 servings

Korean Beef Ribs

4 lbs beef short ribs
1/4 c. chopped green onion
1/4 c. soy sauce
1/4 c. beef broth or water
1 tbl Splenda brown sugar blend
2 tsp minced fresh ginger (or 1 tsp ground ginger)
2 tsp minced fresh garlic
1/2 tsp black pepper
2 tsp sesame oil

Spray the inside of a 5-qt slow cooker with cooking spray. Put the ribs in the cooker. Combine the rest of the ingredients in a bowl and pour over the ribs. Cover and cook on low 7-8 hrs (or on high 3-1/2-4 hrs) until ribs are fork-tender.

6 servings

Roasted Sweet Potato, Turnip & Celery Root

1 large sweet potato, peeled
2 turnips, peeled
1 celery root, peeled
1 tbl olive oil
1 tsp minced garlic
1 tsp rosemary or thyme
1/4 tsp salt
1/4 tsp pepper

Preheat the oven to 400F. Spray a baking sheet with olive oil cooking spray.

Cut the vegetables into "fries" and toss with the rest of the ingredients. Spread the vegetables out on the baking sheet in a single layer. Roast for 10 min, flip vegetables over, spray with olive oil cooking spray, and roast 10-15 min. or until vegetables are tender and browned.

3-4 servings

Turkey A La King

2 tbl butter or margarine
1/2 c. chopped onion or leeks
2 tbl flour
1 cup skim milk
1/4 tsp salt
1/4 tsp pepper
2 cups chopped cooked turkey (or chicken)
1 cup frozen mixed vegetables, thawed & drained

Melt butter in a medium saucepan over medium-high heat. Saute onion in the pan until onion is translucent. Add the flour, cook and stir for 2 minutes until mixture is slightly browned. Slowly add milk, cook and stir until thickened. Add turkey and vegetables, reduce heat to medium, and cook another 3-4 minutes until heated through.

Serve over noodles or toast, if desired.

4 servings

Cauliflower with Horseradish Sauce

1 head cauliflower, cut into florets
2 tbl bottled horseradish
1/4 c. water
1/4 c. chopped fresh dill (or 2 tbl dried dill)
2/3 c. light or fat-free sour cream or Greek yogurt
1/2 tsp salt

Cook cauliflower in 1" of boiling water until just tender, about 12 minutes. Drain.

Mix rest of ingredients together and pour over the cooked cauliflower.

4-6 servings

Potato & Celery Root Blue Cheese Gratin

1 lb potatoes, thinly sliced
1/2 lb celery root, peeled, halved, & thinly sliced
1 c. chicken broth
1/2 c. fat-free half & half
1/2 small onion, thinly sliced
salt & pepper to taste
3/4 c. crumbled reduced-fat blue cheese, divided

Preheat oven to 400F.

Combine first 5 ingredients in a non-stick skillet and bring to a simmer. Reduce heat to medium-low, cover and cook 10 min., turning vegetables occasionally

Spray a baking dish with cooking spray. Using a slotted spoon, transfer half the vegetables to the baking dish. Sprinkle with salt, pepper, and 1/4 c. blue cheese. Top with remaining vegetables and pour cooking liquid over them. Sprinkle with salt, pepper, and 1/4 c. blue cheese. Cover with foil and bake 45 min. Uncover, sprinkle with remaining 1/4 c. blue cheese and bake another 45 min. or until liquid is almost absorbed. Cool 20 min. before serving.

4 servings

Almond Crusted Tilapia

4 tilapia fillets
4 tbl light or fat-free mayonnaise
2 tbl honey
3 tsp Dijon or brown mustard
1/2 c. almonds, ground (whiz in the food processor to grind)

Preheat oven to 350F.

Spray a baking dish with cooking spray and place the fish in the dish.

Mix the mayonnaise, honey, & mustard and spread half of it on the fish. Sprinkle half of the almonds on top. Flip the fish over, coat with the rest of the mayonnaise mixture and almonds.

Bake 15 minutes or until fish flakes easily.

4 servings

Ginger Soy Turnips

4 medium turnips, trimmed & peeled
1/4 tsp ground ginger
1/2 tsp garlic powder
2 tbl soy sauce

Cut turnips in quarters, then slice thinly. Spray a non-stick skillet with cooking spray and heat over medium-high heat. Add turnips to skillet, cook and stir until turnips are nearly done (they will be semi-transparent). Add ginger, garlic powder, and soy sauce. Turn heat to medium, cover and simmer until done.

4 servings

Steak Tampequena

1 tbl canola oil
1 garlic clove, minced
1/4 tsp cumin
1/4 tsp coriander
1/2 tsp salt
1/4 tsp pepper
2 tbl lime juice
1 onion, thinly sliced
1 lb flank steak

Mix together oil, garlic, cumin, coriander, salt, pepper, and lime juice. Put the steak and onion in a zip-top plastic bag, add marinate, seal bag, and turn bag so steak is coated with marinade. Refrigerate for 2 to 24 hours.

Preheat a grill or griddle until very hot. Cook the steak on the grill or griddle until cooked to desired degree of doneness.

3-4 servings

Roasted Red Pepper & Cauliflower Salad

2 red bell peppers
1 head cauliflower, trimmed & cut into 2" florets
4 tbl olive oil, divided
1 tsp salt, divided
1/2 tsp pepper, divided
2 tbl lemon juice
2 tbl capers, drained & rinsed

Preheat broiler. Cover a baking dish with foil, spray the foil with cooking spray, and place the red peppers in the dish. Broil until charred black on all sides, turning frequently. Remove from oven and allow peppers to cool. Peel the charred skin off the peppers, cut them open and remove the seeds, rinse them, and pat dry on paper towels. Cut into thin strips and set aside.

Preheat oven to 400F. Spray a baking sheet with cooking spray. Toss the cauliflower with 1 tbl olive oil, 1/2 tsp salt & 1/4 tsp pepper and spread out on the baking sheet. Roast 10 minutes. Turn cauliflower over and roast another 10 minutes or until just tender and slightly browned.

While cauliflower roasts, whisk together 3 tbl olive oil, 1/4 tsp salt, & 1/4 tsp pepper, and lemon juice until well combined. Add cauliflower & capers and toss to coat with dressing. Serve at room temperature.

4 servings

Sauteed Mushrooms & herbs

1 tbl olive oil
8 oz sliced fresh mushrooms (use a mixture of white, shiitake, oyster, porcini, and/or cremini)
1/2 c. chopped onion
1 tsp minced garlic
2 tbl chopped fresh herbs (parsley, thyme, and/or tarragon are good)
1/2 tsp salt
pinch of pepper

Heat olive oil in large nonstick skillet over medium-high heat. Add onion and saute 2-3 min or until slightly softened. Add mushrooms and saute, stirring frequently, 5 minutes or until mushrooms are golden, adding water or broth (1 tsp at a time) if necessary to keep the vegetables from sticking to the pan. Add garlic and cook 30 seconds. Add rest of ingredients.

3-4 servings

Barley, Butternut & Black Bean Salad

1 c. pearled barley, cooked according to package directions
1 c. black beans, cooked according to package directions
2 tbl olive oil
1 onion, peeled and chopped
2 cups diced, peeled butternut squash
1/4 c. water
1/2 tsp salt
2 tbl lemon juice

Heat olive oil in a large saucepan over medium-high heat. Add onion and squash, saute 8-10 min. or until slightly softened. Add water, cover, and cook 3-4 min. or until squash is tender. Add rest of ingredients.

Serve at room temperature.

4-6 servings

Zucchini in Citrus Sauce

12 oz zucchini, trimmed and sliced
4 scallions, chopped
1 tsp grated fresh ginger
2 tbl white wine vinegar
1 tbl soy sauce
1 tsp Splenda brown sugar blend
3 tbl chicken or vegetable broth
juice and finely grated zest of 1/2 lemon and 1/2 orange
1 tsp cornstarch

Cook zucchini in boiling salted water 3 minutes or until just tender. Drain well and set aside.

Put the rest of the ingredients except the cornstarch in the saucepan and bring to a boil, stirring occasionally. Simmer 3 minutes. Blend the cornstarch with 2 tsp cold water in a small bowl, then stir into the sauce. Bring the sauce to a boil, stirring constantly, and cook until the sauce has thickened.

Add the zucchini to the saucepan and heat 1-2 minutes, stirring gently.

4 servings

Sesame Green Beans

1 lb fresh green beans, trimmed
2 tsp sesame seeds
1 tbl rice wine vinegar
1 tbl soy sauce
1 tsp Splenda
1/4+ tsp crushed red pepper, to taste

Heat 1" water to boiling in a 2-qt saucepan. Add beans, cover and simmer 5 min.

While beans are cooking, heat a 6" nonstick skillet over medium-high heat. Add sesame seeds and cook, stirring frequently, until seeds are golden brown. Stir in vinegar, soy sauce, Splenda and red pepper. Remove from heat.

Drain beans. Pour contents of skillet over beans and toss to coat evenly.

4 servings

Chili Cheese Turkey Goop

2 tbl butter or margarine
2 tbl flour
1 cup skim milk
1 cup shredded reduced fat cheddar cheese
1/4 cup salsa
1/4 tsp salt
2 cups diced, cooked turkey or chicken

Melt the butter in a medium saucepan. Add the flour to the saucepan and cook, stirring constantly, 2 minutes. Gradually add the milk to the pan and continue to cook and stir until the sauce is thickened. Add the cheese, salsa and salt and stir until the cheese melts. Add the turkey and cook another 2-3 minutes.

4 servings

Scallops with Tomato-Basil Pesto

1 lb. scallops, rinsed & patted dry
2 tbl tomato-basil pesto sauce (I use store bought - "Classico" brand)

Spray a large nonstick skillet with olive oil cooking spray and heat over medium-high heat. Add the scallops and saute 2-3 min per side. Gently stir in the pesto sauce and cook 1 more minute.

Baked Red Onions

1/2 c. warm water
1 bay leaf
2 tbl balsamic vinegar
3 tbl olive oil
4 large red onions, cut in half

Preheat oven to 375F.

Mix together water, bayleaf, and vinegar. Set aside.

Heat oil in an ovenproof skillet over medium-high heat. Put in onion halves, cut side down, and cook 8 minutes or until browned. Remove from heat. Pour water mixture over the onions. Bake 15 minutes or until onions are tender.

6-8 servings

Shrimp Cakes

8 oz peeled, cooked shrimp
1/8 c. minced green onion
1/8 c. minced red bell pepper
1 tsp olive oil
1/8 c. Italian-seasoned breadcrumbs
1 tbl eggbeaters
1/8 c. light mayonnaise
3/4 tsp lemon juice
1/4 tsp Old Bay seasoning
dash pepper
dash Worcestershire sauce

Pulse shrimp in food processor 8 times or until finely chopped.

Saute green onion & red pepper in hot olive oil in a nonstick skillet 5 min. or until tender.

Combine onion mixture with shrimp and rest of ingredients. Shape into 4 patties. Cover and chill 2-8 hrs.

Melt 1-1/2 tsp butter in a nonstick skillet over medium heat. Add shrimp patties and cook 3-4 min. per side or until golden.

Serve with Creamy Caper-Dill Sauce, if desired:
3 tbl light mayonnaise
1/8 cup light sour cream or plain Greek yogurt
1/8 tsp lemon zest
1-1/2 tsp lemon juice
1 tsp drained capers
1/2 tsp dill
1/4 tsp Dijon mustard
dash salt
dash pepper
Stir together in small bowl.

Oven Zucchini Fries

4 small zucchini (about 1-1/4 lbs), trimmed and cut into 3/4" x 3" "fries"
1/4 tsp kosher salt
1/4 tsp pepper
1 tbl olive oil
2 tbl grated Parmesan cheese

Preheat oven to 450F. Line a baking sheet with foil and coat with cooking spray.

Toss zucchini, salt, pepper, and oil together in a large bowl.

Arrange zucchini in a single layer on the prepared baking sheet. Roast for 10 minutes, turn zucchini over, roast for another 8-10 minutes or until the zucchini is tender and lightly browned. Transfer to a serving dish, sprinkle with Parmesan cheese.

4 servings

Oriental Chicken or Turkey Salad

2 cups cubed cooked chicken or turkey
1/2 c. LF or FF mayonnaise
1/2 c. LF or FF sour cream or plain Greek yogurt
1/2 tsp onion powder
1/2 tsp garlic powder
1/2 c. chopped green onion
1 can water chestnuts, drained and sliced
1/2 c. slivered almonds
1 small can mandarin oranges, drained
1/8 cup mandarin orange juice reserved from the oranges

Toss all ingredients together in a medium bowl.

Maple-sage glazed turnips

1 lb turnips, trimmed and peeled
1/4 c. water
3 tbl SF maple syrup
2 tsp chopped fresh sage (or 1 tsp dried)
1/4 tsp salt
1/4 tsp pepper

Cut turnips in half and then into 1/2" wedges. Combine 1/4 c. water and remaining ingredients in a large nonstick skillet over medium-high heat. Add turnips, turning to coat, bring to a boil. Cover, reduce heat, and simmer 10 minutes or until tender. Uncover and cook another 5 minutes or until turnips are glazed.

4 servings

Cauliflower & Bacon Salad

4 cups cauliflower florets
2 tsp olive oil
1 tbl bacon bits
¼ tsp ground allspice
¼ tsp salt
Dash cayenne pepper
3 tsp sherry vinegar
½ tsp grated orange zest

Cook the cauliflower in salted boiling water 4-5 minutes or until tender. Drain, rinse under cold water, drain again.

Heat the oil in a nonstick skillet over medium-high heat. Add the cauliflower and cook, stirring, for 1 minute. Add the rest of the ingredients and cook, stirring constantly, 1 min.

Remove from heat. Cool about 10 minutes before serving.

Butternut Squash Gratin

5 cups (3/4") cubed peeled butternut squash (about 2 lbs)
1 (1-1/2-oz) slice bread
4 tsp olive oil, divided
2 cups thinly sliced onion
1 tbl chopped fresh sage (or 1/2 tbl dried sage)
1/2 tsp salt
1/4 tsp black pepper
1/2 cup (2 oz) reduced-fat crumbled blue cheese

Preheat oven to 400F.

Steam the squash 10 min. or until tender. Drain.

Place bread in food processor, pulse 12 times or until coarse crumbs measure 1/2 cup. Transfer to a small bowl, add 2 tsp oil, toss with a fork to combine.

Heat remaining 2 tsp oil in a large skillet over medium-high heat. All onion to pan, saute 5 min. or until tender, stirring occasionally. Transfer onions to a large bowl. Add squash, sage, salt and pepper to bowl and toss gently to combine.

Spray an 11x7" baking pan with cooking spray. Spoon squash mixture into pan. Bake for 20 minutes. Sprinkle blue cheese evenly over the squash. Sprinkle bread crumbs evenly on top of that. Bake an additional 10 minutes or until cheese melts and crumbs are golden brown.

6 servings

Paprika Turkey or Chicken with Sour Cream Sauce

4 cups chopped cooked turkey or chicken
2 tsp paprika
1 tsp salt
1 tsp pepper
1 tsp garlic powder
1/4 tsp cayenne pepper (more or less, to taste)
1 can (10.75 oz) cream of chicken soup
1/4 c. chopped green onions
8 oz light sour cream

Combine first 8 ingredients in a large saucepan and cook over medium heat until bubbly. Reduce heat to low and stir in sour cream. Cook 2-3 min or until heated through. Do not allow to boil or sour cream will separate.

Serve with noodles, if desired.

4 - 6 servings

Rubies & Pearls (Cranberries & Onions)

1-1/2 lbs pearl onions
1 tbl butter or margarine
1/4 c. Splenda
1/4 tsp salt
1/4 tsp pepper
1 cup fresh cranberries
1/2 c. chicken broth

Drop the onions into a pot of boiling water for 2 min. Drain and rinse under cold water. When cool enough to handle, slice off the root ends and slip off outer skins of onions.

Heat oven to 400F. Spray a casserole dish with cooking spray.

Heat the butter in a large skillet over medium-high heat, add onions, and saute until lightly browned, turning occasionally. Add the Splenda, salt, pepper, cranberries, and broth and toss gently to combine. Pour mixture into prepared casserole dish and bake, uncovered, for 30 minutes.

6-8 servings

Cucumber Mango Salad

2 cups thinly sliced, peeled, seeded cucumber
1/4 cup minced red onion
1/4 tsp salt
1 garlic clove, minced
1 tsp peanut oil
2 cups chopped, seeded tomato
3 tbl chopped dry-roasted peanuts
1 tbl finely chopped, seeded red jalapeno pepper
1 tbl finely chopped, seeded green jalapeno pepper
1/4 tsp ground coriander
1/4 tsp ground cumin
dash ground cinnamon
dash ground cloves
1-3/4 cups diced peeled ripe mango (about 1 mango)
1 tbl chopped fresh cilantro
3 tbl lime juice

Combine first 4 ingredients in a colander, toss gently to coat. Let stand 20 minutes.

Heat oil in a large skillet over medium-high heat. Add tomato and next 8 ingredients (through cloves) and saute 5 min. or until tomato is tender. Remove from heat, cool to room temperature (about 20 min.)

Combine drained cucumber mixture, tomato mixture, mango, cilantro, and lime juice in a medium bowl, toss gently to combine.

6 servings

Beef Stroganoff (using leftover beef)

16 oz cooked beef tenderloin (other other cut), cut in bite-size pieces
1/4 tsp salt
1/4 tsp pepper
1 tbl butter or margarine
1 medium onion, chopped
1/2 can reduced fat, lower-sodium cream of mushroom soup
1/4 c. fat free, lower-sodium beef broth
1 tsp Dijon mustard
1/4 c. reduced fat or fat free sour cream

Spray a large nonstick skillet with cooking spray. Melt butter in the skillet over medium-high heat and saute onion until golden. Add beef and beef broth and stir. Reduce heat to low. Add salt, pepper, mustard and sour cream and cook, stirring often (do not allow to boil or the sour cream will separate), until heated through.

4 servings

Greens with Onions

16 oz turnip greens or kale, washed and chopped
1 tbl butter or margarine
1/4 c. chopped onion
2+ tbl chicken broth
1 pinch nutmeg
1/8 tsp thyme
1/8 tsp salt
1/8 tsp pepper

Melt butter in a large saucepan. Add onion and saute until golden. Add greens and chicken broth and cook until greens are wilted, adding more chicken broth as needed to keep the mixture from sticking to the pan. Add nutmeg, thyme, salt and pepper.

3-4 servings

Chicken & Mushroom Hash Cakes

2 cups chopped mushrooms (preferably wild ones, like shiitakes)
1 garlic clove, minced
2 cups chopped cooked chicken or turkey (about 10 oz)
2 cups mashed cooked baking potatoes
3/4 cup panko (Japanese breadcrumbs), divided (or use regular dried breadcrumbs)
1/2 c. (2 oz) shredded reduced-fat cheddar cheese
1/3 c. chopped green onions
1 tbl chopped fresh thyme (or 1 tsp dried)
1/4 tsp salt
1/4 tsp pepper
1 tbl canola oil, divided

Heat a large nonstick skillet over medium-high heat. Coat with cooking spray. Add mushrooms and garlic, saute 5 min. or until tender, stirring often. Combine mushroom mixture, turkey, potatoes, 1/4 c. panko, cheese, onions, thyme, salt and pepper in a large bowl. Divide into 8 equal portions, shaping each into a 1/2" thick patty. Refrigerate 10 minutes. Dredge patties in remaining 1/2 c. panko.

Heat 1-1/2 tsp oil in a large nonstick skillet over medium-high heat. Add 4 patties, cook 2 minutes per side. Repeat with remaining 1-1/2 tsp oil and remaining 4 patties.

4 servings

Cabbage Cheese Casserole

16 ounces shredded cabbage
1 can condensed Cheddar cheese soup
1/2 c. fat free milk
4 strips bacon, cooked crisp & crumbled

Preheat oven to 350F.

Cook cabbage in salted boiling water until tender. Drain well.

Spray a 2-qt casserole dish with cooking spray. Place cooked cabbage in the casserole dish. Whisk together soup and milk, add bacon crumbles, and pour over the cabbage. Bake 30 min. or until bubbly.

Spinach with Pine Nuts and Raisins

1/4 c. raisins
1 tsp olive oil
1 cup chopped onion
2 lbs bagged prewashed fresh spinach
1/4 c. pine nuts, toasted
1/2 tsp salt
1/4 tsp pepper

Place raisins in a small bowl and cover with hot water. Let stand 5 min. to plump; drain.

Heat oil in a Dutch oven over medium heat. Add onion to pan and cook 10 min. or until tender, stirring occasionally. Add spinach to pan and cook and stir until spinach is wilted. Stir in raisins, pine nuts, salt and pepper.

10 servings (1/2 cup each)

Crab Alfredo

1/2 c. chopped onion
1 c. light or fat free sour cream, or plain Greek yogurt
1 can 98% fat free cream of mushroom soup
1/2 c. fat free milk
1/2 tsp garlic powder
1/4 tsp pepper
2 8-oz packages imitation crab, flaked
1/4 c. Parmesan cheese

Spray a nonstick skillet with cooking spray. Saute onion over medium heat until tender. Whisk in sour cream, Parmesan, soup, milk, garlic powder and pepper until well blended. Cook and stir 5 min. (do not boil or the sour cream will curdle). Stir in crab, cook and stir until heated through.

Serve over pasta, noodles, or cooked spaghetti squash.

4 servings

Sausage & Bean Casserole

1 cup chopped onion
16 oz light smoked turkey sausage, cut into 1/4" thick slices
2 garlic cloves, minced
1 14-oz can fat-free, less-sodium chicken broth
2 tbl Splenda brown sugar blend
2 tbl tomato paste
1/2 tsp dried thyme
1/2 tsp black pepper
3 16-oz cans cannellini or other white beans, rinsed & drained
1 bay leaf
3 1-oz slices bread

Preheat oven to 375F.

Spray a Dutch oven with cooking spray. Heat over medium-high heat. Add sausage and onion and saute for 5 min. or until browned. Add garlic, saute 2 min. Stir in chicken broth, scraping pan to loosen browned bits. Stir in brown sugar, tomato paste, thyme, pepper, beans, and bay leaf. Bring to a boil, cover, reduce heat and simmer 5 min. Remove from heat.

Place bread in a food processor and process into coarse crumbs.

Sprinkle breadcrumbs evenly over the bean mixture. Spray with cooking spray. Bake 15 min. or until browned. Discard bay leaf.

8 servings

Grapefruit & Avocado Salad

2 red grapefruit, peeled and sectioned
1 avocado, peeled, pitted, and cubed
1/4 c. grapefruit juice
1/8 c. canola oil
1/4 tsp. salt
1 tbl chopped fresh cilantro

Whisk grapefruit juice, oil, salt and cilantro in a medium bowl. Add grapefruit sections and avocado, toss gently.

3-4 servings

Blue Cheese Coleslaw

1 medium green cabbage (about 2 lbs), shredded (about 12 cups)
1 small red onion, slivered
1/4 c. chopped fresh parsley
1 tbl Splenda
1 tsp salt
1/4 c. tarragon or white wine vinegar
1/2 c. light mayonnaise
1/2 c. reduced-fat sour cream
1/2 c. crumbled blue cheese

Mix the cabbage, onion, and parsely together in a large bowl.

Combine the rest of the ingredients in a medium bowl.

Pour the dressing over the cabbage mixture and toss until well coated. Cover and refrigerate at least 30 min.

6-8 servings

Bistro Lentil Salad

1 cup dried lentils, rinsed and drained
1/2 tsp salt
1 bay leaf
1/4 tsp dried thyme
1 carrot, shredded
3 cups chicken or vegetable broth
1 small onion, minced
Mustard Vinaigrette Dressing (see below)

Spray a large saucepan with cooking spray. Add lentils, salt, bay leaf, thyme, carrot, and broth. Bring to a boil over medium-high heat, cover and reduce heat. Simmer 25-30 min. or until lentils are tender. Drain. Remove bay leaf and discard. Mix lentils mixture with dressing. Serve at room temperature or cover and refrigerate until ready to serve.

4-6 servings

Mustard Vinaigrette Dressing
3 tbl tarragon or white wine vinegar
1 tbl Dijon mustard
1 clove garlic, minced
3/4 tsp salt
2 tbl olive oil
1/4 c. canola oil

Combine vinegar, mustard, garlic, and salt in a medium bowl. Slowly whisk in oils until well blended and slightly thickened.

Chicken with Carrot Sauce

I'm trying to use up some carrot juice that I bought for a recipe the other day.

4 chicken thighs or breasts (remove the skin if you wish)
1 small onion, chopped
1 garlic clove, minced
1/4 tsp salt
1/4 tsp pepper
2 tbl balsamic vinegar
1 cup carrot juice
2 tbl cornstarch
2 tbl cold water

Spray a large non-stick skillet with cooking spray. Add the chicken, onion and garlic and saute over medium heat 4-5 min. per side, or until golden brown.

Combine the salt, pepper, vinegar, and carrot juice in a medium bowl, pour over the chicken, cover and simmer 15 min. Turn the chicken over, cover and simmer another 15-20 min. or until the chicken juices run clear. Remove the chicken from the skillet and cover to keep warm.

Combine the cornstarch and water in a small bowl. Add to the skillet and bring to a simmer over medium-high heat, stirring constantly until thickened. Serve the chicken with the sauce.

4 servings

Pepperoni "Rangoon"

1 tbl light mayonnaise
2 oz shredded pizza blend cheese
2 oz finely diced pepperoni
4 oz reduced-fat cream cheese, at room temperature
1/4 tsp dried oregano
2 scallions, chopped
12 won ton wrappers

Preheat oven to 350F.

Combine mayo, pizza cheese, pepperoni, cream cheese, oregano and scallions in a medium bowl.

Spray 12 2-1/2" muffin cups with cooking spray. Place 1 won ton wrapper in each cup, allowing the wrapper to extend above the edge of the cup. Fill the wrappers evenly with the cheese and pepperoni mixture.

Bake 18-20 min. or until edges are golden brown and filling is heated through. Serve warm.

Tofu Parmesan

1 12-oz block firm tofu, in 1/4" slices
1 8-oz can tomato sauce
1 tsp Italian herb blend
1/2 tsp garlic powder
4 oz shredded part-skim mozzarella cheese
3 tbl grated Parmesan cheese

Preheat the oven to 400F.

Spray an 8" square baking pan with cooking spray.

Combine the tomato sauce, Italian herbs, and garlic powder in a medium bowl. Put enough of the sauce mixture in the baking pan to thinly cover the bottom of it. Place the tofu slices in the pan in a single layer. Pour the rest of the sauce over the tofu. Sprinkle evenly with the mozzarella, then the Parmesan.

Bake 20 min. or until hot and bubbly.

4 servings

Mushrooms Au Gratin

8 oz mushrooms, sliced
1 tbl butter or margarine
1/4 c. light sour cream or plain Greek yogurt
1 tbl soy flour (white flour works OK)
1/2 c. shredded Cheddar cheese
2 tbl grated Parmesan cheese

Preheat the oven to 350F.

Melt the butter in a non-stick skillet. Saute the mushrooms until softened.

Spray a shallow baking dish with cooking spray. Place the mushrooms in the dish. Mix the sour cream, flour, and cheese in a bowl. Pour the sour cream mixture over the mushrooms. Sprinkle evenly with the Parmesan.

Bake 15-20 min. or until hot and bubbly.

3-4 servings

"Lemonade" Chicken in the crock pot

4 chicken thighs or breasts (remove skin if desired)
1/3 c. lemon juice
1/3 c. Splenda
2 tbl brown sugar or Splenda brown sugar blend
3 tbl ketchup
1 tbl vinegar
2 tbl cornstarch
2 tbl cold water

Spray the inside of the crock pot with cooking spray. Arrange chicken evenly in the crockpot. Combine lemon juice, Splenda, brown sugar, ketchup and vinegar in a small bowl. Pour over the chicken. Cover and cook on High 3-4 hrs or Low 6-7 hrs.

Remove chicken from crock pot, cover to keep warm. Transfer cooking liquid to a saucepan. Combine cornstarch and cold water, add slowly to saucepan while stirring over low heat. When thickened, serve with the chicken.

4 servings

Key West Pork Ribs in the crock pot

2-1/2 lbs country style pork ribs
1/4 c. chopped onion
1/4 c. BBQ sauce
1 tsp grated orange peel
1 tsp grated lime peel
1/2 tsp salt
1/4 c. orange juice
1 tbl lime juice

Spray the inside of the crock pot with cooking spray. Place the ribs in the crock pot.

In a small bowl, combine the rest of the ingredients. Pour over the ribs.

Cover and cook on low for 7-8 hrs.

Roasted Cabbage with Black Bean Garlic Sauce

2 cups shredded coleslaw mix (cabbage and carrots)
4 scallions, chopped
1 tbl canola oil
1 tbl rice wine or dry sherry
1 tbl black bean garlic sauce (from the Oriental section of the supermarket)
1 tbl white vinegar
2 tsp sesame oil
2 dashes hot sauce, or to taste

Preheat oven to 500F. Spray a roasting pan with cooking spray.

Toss cabbage, scallions and canola oil in the roasting pan and spread out evenly. Roast until cabbage begins to wilt and brown, about 15 minutes.

Combine rice wine with black bean sauce in a small bowl. Drizzle over cabbage and gently toss to coat. Return pan to over and roast until cabbage is tender, about 4-5 min. Remove from oven and toss with vinegar, sesame oil and hot sauce.

4 servings

Pepper Crusted Salmon with Fruit Salsa

1/4 c. mixed red, green, and black peppercorns, crushed
1/2 tsp coriander seeds, crushed
2 tbl canola oil
4 salmon fillets (6 oz each)

Preheat broiler.

Spray broiler pan with cooking spray. Place fillets on the pan.

Mix pepper, coriander, and oil into a paste and spread evenly over the salmon.

Broil the salmon about 7 minutes or until it flakes easily.

Serve with Fruit Salsa:
1 tbl rice wine vinegar
1 tbl apple cider vinegar
1 tbl water
2 tsp Splenda
2 tbl red onion, diced
1 plum, pitted and diced
1 nectarine, pitted and diced
1 peach, pitted and diced
1 scallion, chopped
1 plum tomato, peeled, seeded, and finely diced
red pepper flakes to taste
salt and pepper to taste

4 servings

Mashed Turnip with Roasted Garlic

1-1/2 lb turnips, peeled and quartered
1 ripe bartlett pear (about 6 oz), peeled, cored, and chopped
4 cloves garlic, roasted and peeled
1 tbl butter or margarine
2 tbl skim milk
1/4 tsp salt
black pepper to taste

Cook the turnips in boiling water 15 min. or until fork-tender.

Drain the turnips and put in a food processor with the rest of the ingredients. Process until smooth, adding more milk if needed.

8 servings

Lemon-Lime Shrimp Salad

1 clove garlic
3 tbl lemon juice
1 tbl hoisin sauce
1/8 tsp red pepper flakes
pinch of pepper
1 lb. medium shrimp, peeled
2 cups shredded coleslaw mix (cabbage & carrot)
1/3 c. lime juice
2 tbl honey
1/2 tsp salt
2 tbl chopped fresh basil
2 tbl roasted, chopped peanuts

Puree the garlic, lemon juice, hoisin sauce and red pepper flakes in a mini food processor. Marinate the shrimp in this mixture for 20 min. Meanwhile, mix together the lime juice, honey and salt, then toss with the cabbage.

Cook the shrimp in a non-stick skillet together with the marinade 2-3 min or until shrimp turns pink.

To serve, put a serving of cabbage on each plate, top with a serving of shrimp, and sprinkle with basil and peanuts.

4 servings

Broccoli with Pine Nuts & Parmesan

2 lbs broccoli, trimmed and cut into florets
3 tbl olive oil
2 cloves garlic, minced
1/4 c. chicken broth
1/2 tsp salt
1/4 c. pine nuts, toasted
shaved Parmesan cheese for garnish

Heat oil in a large skillet over medium-high heat. Add garlic and cook, stirring constantly, 45 seconds. Add broccoli and stir-fry 2-3 min. Add broth, cover and cook until broccoli is crisp-tender and still bright green, about 3 min. Sprinkle with salt and toss.

If serving warm, add pine nuts, toss and serve with shaved Parmesan as garnish.

If serving cold, cool slightly, placed in covered container and refrigerate. Just before serving, add pine nuts and Parmesan.

6 servings

Green Beans with Citrus Mustard

3/4 lb green beans, trimmed and halved
1 tbl Dijon mustard
1 tsp lime juice
1/2 tsp salt
1 tbl chopped fresh mint
1/2 tsp grated lemon rind

Steam the green beans 5 min. or until tender-crisp.

While the beans cook, whisk rest of ingredients in a large bowl.

Drain the beans and add to the mustard mixture, stirring to coat. Serve at room temperature.

4 servings

Curried Chicken Salad with Cranberries

3/4 cup light mayonnaise
2 tsp lime juice
3/4 tsp curry powder
2 cups cubed, cooked chicken
1 medium apple, diced (leave the peel on for color if you can eat apple peel)
1/3 c. Craisins
1/2 c. thinly sliced celery
1/4 c. chopped pecans
1 scallion, chopped

Combine mayo, lime juice, and curry powder in a large bowl. Stir in the remaining ingredients. Cover and chill.

4 servings

Scallops with Ginger & Soy

20 large scallops
1 tbl olive oil
1 tbl minced fresh ginger
1/4 tsp Caribbean jerk spice (or to taste)
2 tbl soy sauce
1 tbl lime juice
pinch of black pepper

Heat the oil in a large non-stick skillet over medium heat. Add scallops, turn heat to medium-high and sear for 3 min., until golden brown. Turn scallops and sear on the other side 1 min. Remove from skillet and set aside. Add rest of ingredients to skillet and simmer 1 min. over medium-high heat. Return scallops to pan and toss to coat. Cook 1 min.

4 servings

Rice Salad

1 cup brown rice, cooked according to package directions using chicken or vegetable broth
instead of water
4 scallions, chopped
1/2 green pepper, seeded and chopped
1/2 red pepper, seeded and chopped

Make dressing by whisking the following in a medium bowl:
2 tbl lemon juice
1 glove garlic, minced
1/2 tsp grated lemon rind
1/4 tsp salt
1 pinch pepper
1 tbl grated Parmesan cheese
1/3 c. olive oil

Add the cooked rice and the chopped veggies to the bowl and toss to coat with dressing. Let stand at room temperature for about 20 min. before service.

4-6 servings

Green Beans with Lemon & Mint

1 lb green beans
1/4 c. chopped fresh parsley
1/4 c. chopped fresh mint
1 tsp grated lemon zest
2 tbl lemon oil or olive oil
1 tsp salt
1/4 tsp pepper

Steam the beans 5 min. or until crisp-tender. Drain, rinse under cold water, and drain again. Pat dry on paper towels.

Combine the rest of the ingredients in a medium bowl, add the beans and toss to coat.

Serve at room temperature.

6 servings

Eggplant Caponata

1 large eggplant (1-1/2-2 lbs), peeled and diced
1 onion, diced
2 tbl olive oil
2 tomatoes, diced
1 celery stalk, diced
1/2 c. chopped green olives
2 tbl chopped fresh parsley
2 tbl chopped fresh basil
2 tbl red wine vinegar
2 tsp capers
1 tsp Splenda

Preheat the oven to 400F. Spray a baking sheet with cooking spray. Put the eggplant and onion on the baking sheet, drizzle the oil over them and toss to coat. Arrange in a single layer.

Roast for 20-25 min, stirring occasionally, until the eggplant is tender.

Transfer the eggplant and onions to a large bowl, add the rest of the ingredients, and toss gently. Let sit at room temperature for at least 30 min. to allow the flavors to develop.

4-6 servings

Red-Cooked Cabbage

3 tbl canola oil
1 small head cabbage, thinly sliced (about 8 cups)
1/2 c. vegetable or chicken broth
1/3 c. soy sauce
2 tbl rice vinegar
1 tbl dry sherry
1 tbl sesame oil
1 tsp black pepper
1 tsp Chinese five-spice powder

Heat the canola oil in a large Dutch oven over medium-high heat. Add the cabbage and saute until slightly wilted, about 5 min.

Stir in remaining ingredients and mix well. Cover, reduce heat to a simmer, and cook for about 20 min., until cabbage is tender.

6-8 servings

Roasted Green Veggy Mix

1 bunch broccoli, cut into florets
1/2 onion, sliced
1 cup green beans
2 cups sliced zucchini
2 garlic cloves, minced
2 tsp miced fresh ginger
2 tbl olive oil
1 tbl lemon juice
1 tbl soy sauce

Preheat oven to 350F.

Spray a casserole dish with cooking spray. Combine veggies in the casserole dish. Combine garlic, ginger, oil, lemon juice and soy sauce in a small bowl, drizzle over the veggies.

Bake 10 min, stir the veggies, bake another 10 min. or til the veggies are tender.

4 servings

Baked Crab Rangoon

4 oz reduced-fat cream cheese, at room temperature
1/4 c. light mayonnaise
1 6-oz can crabmeat, drained & flaked
2 scallions, chopped
12 won-ton wrappers

Preheat oven to 350F. Mix cream cheese, mayo, crab and onions.

Spray 12 (2-1/2") muffin cups with cooking spray. Place 1 won ton wrapper in each cup, allowing the edges of the wrapper to extend above the side of the cup. Fill evenly with crab mixture.

Bake 18-20 min. or until edges are golden brown and filling is heated through. Serve warm.

Roasted Root Vegetable Salad

3 parsnips
3 carrots
3 beets
1 celery root
3 onions
1/4 c. olive oil
3/4 c. carrot juice
1 tsp curry powder
1 tsp Dijon mustard
1 tbl rice vinegar
1/2 tsp salt
1/2 tsp pepper

Preheat oven to 400F.

Cut carrots and parsnips in half crosswise, then again lengthwise. Cut beets, celery root, and onions into 2" wedges.

Spray a large roasting pan with cooking spray. Spread the vegetables in the pan and spray them with cooking spray. Bake 20 minutes, turn vegetables over, spray with more cooking spray, and bake another 20 minutes or until vegetables are browned and tender. Remove from oven, cool to room temperature, and transfer to a bowl.

Whisk the rest of the ingredients together. Toss with the vegetables and serve.

6-8 servings

Lemon Oil

I forgot to include this with the chicken with lemon, cumin and mint recipe, and I can't figure out how to edit a past post. So, here's the recipe:

1 cup extra-virgin olive oil, grapeseed oil, or vegetable oil
3 tbl grated lemon zest

Combine the oil and lemon zest, pour into a glass jar, cover tightly, and refrigerate for at least 3 weeks, shaking occasionally.

Pour the oil through a strainer into another jar and discard the zest. Cover tightly and refrigerate.

A little of this is awesome on salad, cooked veggies, cooked potatoes, grains, or beans.

Chicken with Lemon, Cumin & Mint

grated zest of 1 lemon
1/4 c. lemon juice
1/4 c. lemon oil (see below) or olive oil
2 tbl finely shredded fresh mint leaves, divided
2 garlic cloves, minced
1/2 tsp paprika
1/2 tsp ground cumin
1/4 tsp salt
1/4 tsp pepper
4 chicken thighs

Combine the lemon zest, juice, oil, 1 tbl of the mint, the garlic, paprika, cumin, salt and pepper in a small bowl. Put the chicken thighs in a zip-top plastic bag and pour the marinade over it, turning to coat well. Let sit at room temperature for 30 min., turning occasionally.

Preheat the oven to 350F.

Spray a shallow baking dish with cooking spray. Remove the chicken from the marinade and place in the dish skin side down. Bake 20 min. Turn chicken over and bake another 20 min. or until juices run clear. Sprinkle with remaining mint and serve.

4 servings

Celery Root Remoulade

1 lb celery root, peeled and quartered
2 tbl lemon juice
1/3 cup light mayonnaise
1/3 cup light sour cream or Greek yogurt
1/4 cup chopped fresh parsley
2 tbl pickle relish
1 tbl capers
1 hard-boiled egg, finely diced (optional)
salt and pepper to taste

Shred the celery root in a food processor. Transfer the shredded celery root to a medium bowl and toss with lemon juice to prevent discoloring.

Add the rest of the ingredients and stir well. Cover and refrigerate 1 hr before serving

4-6 servings

Oven French Fries

4 white potatoes (about 8 oz each)
1 tbl white wine vinegar
2 tbl butter
1/8 cup olive oil
1/2 tsp Penzey's Mural of Flavor herb blend (optional)
kosher salt, to taste

Cut the potatoes into 1/4" thick strips. Place the strips in a bowl of cold water mixed with the vinegar (the potatoes should be completely submerged). Soak 1 hr.

Preheat the oven to 400F. Drain the potatoes and pat them dry.

Heat the butter and oil in a saucepan, add herb blend and potatoes, and toss to coat. Transfer the potatoes to a strainer and let them drain.

Spray two baking sheets with cooking spray and spread the potatoes out on them in a single layer. Bake until the potatoes are golden on the bottom, about 20 min. Flip the potatoes over and bake for another 15-20 min, until golden on all sides. Transfer the potatoes from the baking sheets to several layers of paper towels and drain. Sprinkle with kosher salt and serve.

4 servings

Salmon with Sesame Butter

Salmon:
2 tbl lime juice
1 tsp canola oil
1 tbl soy sauce
Combine juice, oil, and soy sauce in a shallow dish. Place 4 salmon steaks (about 8 oz each) in the marinade and turn to coat. Cover loosely and let stand 1 hr.

Sesame Butter:
4 tbl butter, at room temperature
1 tbl toasted sesame seeds
1 tbl minced chives or scallions
1 tsp sesame oil
1 tsp soy sauce
Stir ingredients together in a small bowl until smooth and set aside.

Broil or grill the salmon 5 minutes per side. Serve each steak with about 1 tbl of sesame butter on top.

4 servings

Creamy Broccoli Salad

4 cups broccoli florets, cooked
1/2 cup minced red onion
1/2 cup raisins
1 tbl bacon bits
1/2 cup plain Greek yogurt
1 tbl cider vinegar
2 tbl Splenda
1 tsp black pepper

Combine ingredients in a large bowl. Cover and refrigerate 1 hr before serving.

Crab Alfredo Pizza

Crust:
2 cups cooked chopped broccoli, drained
2 large eggs, beaten
1 cup shredded mozzarella
2 cups shredded cheddar cheese
1 tsp garlic powder
dried basil and black pepper to taste
Combine ingredients in a medium bowl.

Topping:
4 oz reduced-fat cream cheese
1/2 cup skim milk
3 tbl grated Parmesan cheese
1/4 tsp pepper
1/4 tsp garlic salt
½ tsp Italian herb blend
8 oz imitation crabmeat, flaked
4 oz shredded mozzarella
Put the cream cheese, milk, Parmesan, and seasonings in a food processor and whiz until smooth. Add more milk if needed to achieve desired consistency. Stir in imitation crabmeat.

Preheat oven to 450F. Spray a 14" pizza pan with cooking spray. Spread the broccoli crust mixture evenly in the pan. Bake 15 min. or until lightly browned. Remove from oven and spread crab alfredo topping over the cooked crust. Sprinkle the 4 oz of shredded mozzarella on top. Return to oven and bake 10 min. or until the topping is bubbly.

Crockpot Cassoulet

8 oz turkey smoked sausage, cut into 1/2 inch slices
8 oz ground pork, browned in a skillet and drained
1 cup diced celery root or celery
1 cup shredded carrots
1 cup peeled, diced parsnips
½ cup chopped onion
1 can great northern beans, with 1/3 cup liquid
1 tsp dried marjoram
1/4 tsp dried thyme
¼ tsp salt
1/4 tsp pepper

Spray the inside of a crockpot with cooking spray. Combine all ingredients in the crockpot. Cover and cook on low 6-7 hours.

4 servings

Shrinkgguy's Chicken with Mushrooms & Dijon Sour Cream Sauce

6 chicken thighs
1 lb sliced mushrooms
1 large onion, coarsely chopped
1 tbl choped garlic
1 tsp pepper
1/4 c. Dijon mustard
1/4 c. sour cream
juice of 1 lemon

Preheat oven to 350F.

Spray a Dutch oven or large covered pot with cooking spray. Place chicken in the pot, sprinkle with pepper and place covered pot in the oven for 40 min. Add mushrooms to the pot. Cook another 15 min.

Remove chicken and veggies from the pot with a slotted spoon, keep warm. Place the uncovered pot on a burner on high heat and bring remaining juices to a boil. Boil until liquid is reduced to a few tablespoons. Reduce heat, add mustard and sour cream. Heat gently, stirring until smooth. Return chicken and veggies to pot, heat through.

Chocolate Dunk Protein Cookies

Don't make these if you have problems with self-control around cookies!

2 scoops chocolate protein powder + enough flour to measure 1-3/4 cups
3/4 tsp baking soda
1/4 tsp salt
4 oz semi-sweet baking chocolate
3/4 c. butter or margarine, softened
1/2 c. firmly packed Splenda brown sugar blend
1/2 c. granulated Splenda
1 egg
1 tsp vanilla extract
12 oz semi-sweet chocolate morsels

Preheat oven to 375F.

Combine protein powder, flour, baking soda, and salt in a small bowl. Coarsely chop the baking chocolate.

Beat the butter and sugars in a large bowl with an electric mixer on medium speed until light and fluffy. Beat in the egg and vanilla. Gradually add the flour mixture, beating until blended. Dough will be very stiff. Fold in chopped chocolate.

Drop dough by heaping teaspoons 2" apart on ungreased cookie sheets. Bake cookies 11-12 min. or until lightly browned. Cool 1 min, then remove to wire racks. Allow to cool completely.

Put chocolate morsels in a microwave-safe bowl and microwave on high 1 min. Stir. If any morsel shapes remain, microwave another 10-20 seconds. Stir.

Dip one half of each cookie into the melted chocolate. Place dipped cookies on waxed paper and let stand until the chocolate is set.

Sesame Spinach

16 oz raw spinach, rinsed and not dried
1 tbl canola oil
1 tbl soy sauce
3 tsp lemon juice
1 clove garlic, minced
1 tbl sesame seeds
1/4 tsp pepper

Combine soy sauce, lemon juice, garlic, sesame seeds and pepper in a small bowl.

Heat oil in wok or large skillet over medium-high heat. Add spinach and stir-fry until it wilts, 1-2 minutes. Add soy sauce mixture and stir-fry another minute.

2 servings

Oriental Chops

1 tbl sesame oil
6 lamb or pork chops, about 1" thick
3/4 c. chopped onion
3 garlic cloves, minced
3 tbl soy sauce
1 tbl chili paste
1/2 c. frozen orange juice concentrate, thawed
1 tbl rice wine vinegar
1 tbl minced fresh ginger

Heat the sesame oil in a large skillet over medium-high heat. Add the chops and brown lightly on both sides. Transfer chops to paper towels to drain.

Add the onion and garlic to the skillet and cook, covered, over low heat for 15 minutes or until tender and lightly colored.

Add soy sauce, chili paste, orange juice concentrate, vinegar, and ginger to the skillet and simmer 1 minute, stirring constantly.

Return the chops to the skillet, cover, and cook over low heat, turning once, until done, 7-10 minutes.

Asian Broccoli Slaw

1/4 c. rice wine vinegar
2 tsp canola oil
1 tsp sesame oil
1 tbl Splenda brown sugar blend
1 tbl minced fresh ginger
2 tbl soy sauce
1 12-oz bag broccoli slaw
1 scallion, chopped

Mix all ingredients except slaw and scallion in a large bowl. Add slaw and scallion and toss to coat with dressing. Refrigerate for 30 min.

4 servings

Coconut Ginger Chicken

2 lbs chicken thighs (6 bone-in thighs)
1 14-oz can light coconut milk
2 cloves garlic, minced
1 tsp chili paste (or more, to taste)
1 tbl minced fresh ginger
2 tbl soy sauce
3/4 c. chopped fresh cilantro

Remove and discard the chicken skin. Spray crock-pot with cooking spray. Place the chicken in the crock-pot. Combine the coconut milk, garlic, chili paste, ginger and soy sauce and pour over the chicken. Cover and cook on low 6-7 hours or until chicken is done. Sprinkle with cilantro before serving.

6 servings

Orange Broccoli Salad

1 tbl orange juice
1 tsp canola oil
1 tsp prepared horseradish
1 tsp honey
1/8 tsp salt
2-1/2 cups broccoli florets
1 cup mandarin oranges, drained

Combine first 5 ingredients in a small bowl.

Steam the broccoli until tender-crisp.

Mix together the broccoli, mandarin oranges, and juice mixture.

2 servings

Lemon Slaw

1/2 c. LF mayonnaise
1/2 tsp lemon zest
1 tbl lemon juice
1 tbl rice wine vinegar
1 tsp Splenda
1/2 tsp salt
1/2 tsp paprika
1/4 tsp pepper
1/4 tsp Worcestershire sauce
16-oz package shredded coleslaw mix

Combine first 9 ingredients in a large bowl. Add coleslaw mix and toss to coat with dressing. Cover and chill 2 hours.

4 servings

Crab & Artichoke Bake

16 oz crabmeat or imitation crab
2 cans artichoke hearts, drained & chopped
2 cups shredded reduced-fat cheddar cheese
1/2 cup chopped green pepper
1/2 cup chopped onion
4 tsp lemon juice
1 can reduced-fat cream of chicken or mushroom soup
1/4 cup breadcrumbs
1/4 cup Parmesan cheese

Preheat oven to 375F.

Spray a 4-qt casserole dish with cooking spray.

Mix all ingredients except breadcrumbs and Parmesan and pour into casserole dish. Top with breadcrumbs and Parmesan.

Bake 30 min. or until bubbly.

6 servings

Oniony Cottage Cheese

I love sweets, but occasionally I long for something savory and salty, and this does it for me:

1/2 c. LF/FF cottage cheese
1 tbl LF/FF sour cream or Greek yogurt
1 tsp onion soup mix

Mix well and let sit 15 minutes.

You can eat it sooner than that, but it takes at least 15 minutes for the moisture in the cottage cheese to soften the onion bits in the soup mix.

If you're on a low-sodium diet, you could make something similar using 1/4 tsp Mrs. Dash and 1/4 tsp onion powder.

Vegetarian Soy Chili

1 tbl canola oil
1/2 c. chopped celery
1 c. chopped onion
2 cloves garlic, minced
12 oz soy crumbles
1 14.5-oz can petite cut diced tomatoes
1 15-oz can red kidney beans, drained and rinsed
1 15-oz can corn, drained
1 6-oz can tomato paste
1 tbl chili powder
1 tbl cumin

(Note: you can substitute an additional can of beans for the soy crumbles)

Heat the oil in a large saucepan over medium heat. Add the onion and saute until translucent. Add garlic and saute 1 min. Add the rest of the ingredients, reduce heat to low, and simmer 1 hr.

Serve with FF/LF shredded cheddar cheese and FF/LF sour cream or Greek yogurt, if desired.

8 servings

Ginger Broccoli

24 oz broccoli florets
2 tsp sesame oil
2 tbl soy sauce
2 tsp minced fresh ginger
2 tsp Splenda brown sugar blend
4 tbl water

Heat the sesame oil in a large skillet over medium heat. Add the broccoli and stir-fry 6-8 min. Add the rest of the ingredients, stir, cover and cook another 2 min.

4 servings

Creamed Cabbage

3 cups shredded cabbage
1 tsp Splenda
1/4 tsp salt
1 pinch nutmeg
8 oz FF evaporated milk or half and half
1/4 c. dried breadcrumbs
1/4 c. shredded Parmesan cheese

Preheat oven to 350F.

Spray a baking dish with cooking spray. Spread cabbage evenly in baking dish. Sprinkle with Splenda, salt and nutmeg. Pour in evaporated milk. Sprinkle with breadcrumbs and Parmesan.

Bake 45 min.

6 servings

Chicken Thighs with Orange Glaze

1/2 c. white wine
1/4 c. red wine vinegar
1/4 c. orange juice
2 tbl lime juice
3 tbl soy sauce
2 tbl fresh thyme leaves (or 1 tbl dried thyme)
1 clove garlic, minced
1 tbl honey
1 tsp minced fresh ginger
8 chicken thighs

Remove the skin and fat from the chicken, if desired (the meat will be more moist if you leave it on and remove it after cooking, however).

In a large skilled, combine wine, vinegar, juices, soy sauce, thyme, garlic, honey and ginger. Bring to a boil over medium-high heat. Add chicken, skin side down. Reduce heat to low, cover and simmer 15 min. Remove cover, turn chicken over, and cook for another 15-20 min. or until chicken juices run clear and most of cooking liquid is evaporated.

8 servings

Spinach with Onions

16 oz raw spinach, rinsed but not dried
1 tbl butter
1/2 c. chopped onion
1 pinch nutmeg
1/8 tsp thyme
1/8 tsp salt
1/8 tsp pepper

Melt butter in a large skillet over medium-high heat. Saute onion until translucent. Reduce heat to medium, add spinach, cover and cook 5 min. or until spinach is wilted. Add seasonings, stir well, and serve.

4 servings

Green Beans & Ham

4 oz ham, cubed
1 medium onion, chopped
2 tsp minced garlic
1 tbl olive oil
16 oz frozen green beans

Heat oil in a large skillet over medium high heat. Saute onions until translucent. Add garlic and saute 1 min. Add ham and green beans. Reduce heat to medium-low, cover, and cook 10 min. or until beans are cooked.

4 servings

Citrus Shrimp Salad

1/2 c. frozen orange juice concentrate, thawed
1/2 c. sherry
1 tsp chopped fresh rosemary leaves
1/2 tsp ground coriander
1/4 tsp salt
1 lb shrimp, shelled and deveined
2 tsp sesame seeds
sections from 2 oranges or 2 grapefruit

Bring orange juice concentrate, sherry, rosemary, coriander and salt to a boil in a medium saucepan. Add shrimp, cover and remove from heat. Let stand 20 min. Drain and refrigerate shrimp. When ready to serve, toss with sesame seeds and fruit. Serve over mixed lettuce greens, if desired.

4 servings

Lima Bean Salad

1 15-oz can lima beans, drained and rinsed
1 plum tomato, chopped
2 tbl olive oil
1 tbl red wine vinegar
1 tsp SF maple syrup
1/2 tsp salt
1/2 tsp pepper
1/2 tsp dry mustard

Whisk oil, vinegar, syrup, salt, pepper and mustard together in a small bowl. Toss with the beans and tomato. Refrigerate until ready to serve.

4 servings

Tilapia Parmesan

16 oz tilapia fillets
1/4 c. shredded Parmesan cheese
1 tbl butter, softened
1 tbl LF/FF mayonnaise
1 tbl lemon juice
1/8 tsp dried basil
1/8 tsp pepper
1/8 tsp onion powder

Preheat broiler. Line a broiler pan with aluminum foil and spray the foil with cooking spray.

Combine cheese, butter, mayo, lemon juice, and seasonings in a small bowl.

Place tilapia fillets on the broiler pan in a single layer. Broil for 2 min. Remove from oven. Covr the fillets with the cheese mixture. Broil for another 2-3 min. or until the topping is browned and the fish flakes easily with a fork.

4 servings

California Carrots

1 lb baby carrots
1 orange
2 scallions, chopped
1/4 tsp salt (optional)

Grate the orange rind and set aside. Cut the remaining rind and white membrane off the orange, cut into segments, and chop roughly.

Steam the carrots 5-7 minutes or until tender-crisp. Drain. Stir in the grated rind, orange, scallions, and salt.

4 servings

Baked Cheesy Squash

2 medium zucchini
2 medium yellow squash
I Can't Believe It's Not Butter Spray
1/2 tsp garlic powder
1/2 c. shredded cheddar cheese (I use 2% fat)
2 tbl grated Parmesan cheese
pepper to taste

Preheat oven to 375F.

Trim the zucchini and squash and slice in half lengthwise. Score the cut side diagonally with a sharp knife about 1/4" deep and 1" apart.

Spray a shallow baking pan with cooking spray. Place the zucchini and squash in the pan, cut side up. Spritz with butter spray. Sprinkle with garlic powder. Sprinkle with cheeses.

Bake 15-20 min. or until the veggies are tender and the cheese is melted and browned.

4 servings

Chutney-Mustard Glazed Chicken

1/4 c. Dijon mustard
3 tbl chutney
2 tbl Splenda brown sugar blend
2-1/2 lbs chicken, cut up (I use chicken thighs)

Preheat oven to 350F.

Combine mustard, chutney, and Splenda in a small bowl.

Spray a shallow baking dish with cooking spray. Place chicken in the dish. Brush the chicken with half of the mustard mixture. Bake the chicken for 20 min. Turn the chicken over and brush with the rest of the mustard mixture. Bake for another 20 min. or until juices run clear.

4 servings

Easy Black Beans

1 15-oz can black beans, drained & rinsed
1/2 cup chopped, seeded red or green bell pepper
2 scallions, chopped
2 tsp ground cumin
1 tsp ground coriander
1 tsp chili powder
1/4 tsp garlic powder

Combine all ingredients in a saucepan and cook over medium heat for 5 minutes.

4-6 servings

Salmon with Mango Mustard

Salmon:
1-1/2 lbs salmon fillets
2 tsp Dijon mustard
2 tsp Splenda brown sugar blend

Mango Mustard:
1 cup peeled, pitted, sliced mango
1/4 tsp garlic powder
1/8 tsp salt
1/8 tsp pepper
1-1/2 tbl cider vinegar
1-1/2 tbl Dijon mustard

Preheat oven to 425F.

Spray a shallow baking pan with cooking spray. Place the salmon in the pan. Combine the 2 tsp Dijon mustard and 2 tsp Splenda and spread on top of the salmon. Bake the salmon for 10-12 min. or until it flakes easily but is not dry.

While the salmon is baking, combine the rest of the ingredients in a food processor and whiz until smooth.

Serve the salmon drizzled with the mango mustard.

6 servings

Spanish Cauliflower "Rice"

1 tbl canola oil
1/2 c. chopped onion
1 cup sliced mushrooms
2 garlic cloves, minced
16 oz cauliflower, cooked
1 tsp chicken bouillon powder
1 tsp cumin
1 10-oz can chopped tomatoes with chilies

Heat the oil in a skillet over medium high heat. Saute the onion, mushrooms and garlic until the onion is soft. Set the skillet aside.

Place the onion mixture in a food processor with the cauliflower and whiz until smooth. Return this mixture to the skillet. Add the tomatoes and heat through.

6 servings

Sesame Fish

1 lb fish fillets
I Can't Believe It's Not Butter Spray
1 tbl lemon juice
1 tsp Penzey's Mural of Flavor (or herbs of your choice)
1/4 tsp salt
1/8 tsp pepper
1 tbl sesame seeds

Preheat broiler.

Line a broiler pan with aluminum foil and spray the foil with cooking spray.

Place the fish on the broiler pan and spritz with butter spray. Sprinkle rest of ingredients on top.

Broil 10 min. or until fish flakes easily but is not overcooked.

4 servings

Mustard Coleslaw

8 cups coleslaw mix
1 cup thinly sliced red onion
1/4 c. white wine vinegar
2 tbl Splenda
2 tbl mustard
2 tbl light mayonnaise
1/8 tsp salt
1/8 tsp pepper
cayenne pepper to taste

Combine coleslaw mix and onion in a large bowl. Combine rest of ingredients in a small bowl, pour over the coleslaw and onion, toss well. Cover and chill 20 min. Stir before serving.

6 servings

Garlicky Lima Bean Spread

2 cups lima beans
1/3 c. chopped fresh parsley
1/3 c. water
1 tbl lemon juice
1 tbl olive oil
2 tsp chopped garlic
1/2 tsp salt
1/4 tsp pepper
1/4 tsp hot sauce

Cook lima beans in boiling salted water 15-20 min. or until tender. Drain.

Place beans and remaining ingredients in food processor and whiz until smooth.

Serving = 3 tbl
8 servings

Edamame and Corn Salad

1 cup cooked, shelled edamame (soybeans)
1 cup cooked corn
2 scallions, chopped
1/4 c. chopped red bell pepper
2 tbl chopped fresh cilantro
2 tbl rice vinegar
1 tbl olive oil
1/4 tsp salt

Mix vegetables together in a medium bowl. Whisk vinegar, oil, and salt together and pour over the vegetables. Toss well.

4 servings

Shrinkingguy's Chicken Stew

This is based on a recipe by an OH friend who loves chicken even more than I do. I reduced the quantities, substituted canned for frozen artichoke hearts, and did it in the crock pot. Ileave the skin on the chicken and remove it before serving because it keeps it more moist that way, but you can skin the chicken before you cook it to reduce the fat content.

4 chicken thighs
1 can artichoke hearts, drained and roughly chopped
8 oz sliced fresh mushrooms
1 medium onion, coarsely chopped
1 cup chicken broth
1/2 tsp black pepper
2 tbl chopped garlic
2 tsp dried basil

For sauce:
3/4 c. FF/LF sour cream
1/4 c. Dijon mustard
1 tbl cornstarch dissolved in 3 tbl cold water
1 tsp lemon juice

Spray inside of crockpot with cooking spray. Place onions and mushrooms in the crockpot with the chicken on top of them. Add chicken broth. Put artichokes, pepper, garlic and basil on top of the chicken. Cook on low 6-7 hrs or until chicken is done.

Remove chicken to serving dish with large slotted spoon. Skim as much fat off the top of the liquid in the crockpot as you can. Spray a medium saucepan with cooking spray and pour the contents of the crockpot into it. Bring to a boil over medium-high heat. Reduce heat to a simmer, add sauce ingredients, and stir until sauce is heated through and thickened.

4 servings

Brown Sugar Salmon

1/4 c. packed Splenda brown sugar blend
2 tbl dry white wine
2 tbl soy sauce
1 tbl butter
1 tbl lemon juice
2 lb salmon fillets

Mix Splenda, wine, soy sauce, butter, and lemon juice in a microwave safe bowl. Microwave on high 2 min. or until boiling. Stir and let cool 30 min.

Place salmon in zip-top plastic bag, pour in Splenda mixture, seal bag and tip bag to make sure salmon is coated with marinade. Marinate in refrigerator at least 1 hr or up to 24 hrs.

Remove salmon from marinade. Pour marinade into a microwave safe bowl and set aside.

Grill or broil salmon 20 min. or until fish is flaky but not overcooked.

Microwave reserved marinade on high 2 min. or until boiling. Stir and serve with fish.

6 servings

Carrots with Garlic Ginger Butter

2 garlic cloves, minced
1 lb baby carrots
1 tbl butter
1 tsp minced fresh ginger
1 tbl chopped fresh cilantro
1/2 tsp grated lime rind
1 tbl lime juice
1/4 tsp salt

Steam carrots, covered, 10 minutes or until tender.

Heat butter in a large nonstick skillet over medium heat. Add garlic and ginger, cook 1 min., stirring constantly. Remove from heat, stir in carrots, cilantro, rind, juice and salt.

4 servings

Crispy Tofu

1 14-oz block extra firm tofu
2 tbl soy flour
1/8 tsp cayenne pepper
1/4 tsp turmeric
1/4 tsp ground coriander
1/4 tsp ground ginger
1/4 tsp curry powder
2 tbl canola oil

Cut the tofu into 1/2" slices, pat dry with paper towel. Cut the slices into 1/2" cubes.

Combine the flour with the spices and toss in the cubed tofu.

Heat the oil in a large skillet over medium-high heat and saute the seasoned tofu cubes, stirring often, 5 min. or until browned.

4 servings

Kim's Cabbage & Bacon

1 lb bacon, cut into small pieces
1 cup diced onion
1 bag of packaged coleslaw mix
black pepper to taste
4-5 tbl soy sauce

Cook the bacon in a large skillet until browned. Add the onion and cook until onion is soft. Drain off the bacon grease. Add the coleslaw mix, pepper, and soy sauce and cook until the cabbage is softened.

Spare Ribs with Black Bean Sauce

2 lbs spare ribs
2 tbl fermented black beans
1 tsp minced garlic
1 tsp minced ginger
1 tbl canola or peanut oil
1 small red chili pepper, seeded and chopped
1 cup chicken broth
1 tbl soy sauce
1 tsp Splenda brown sugar blend

Cut apart ribs. Rinse the black beans, mince them, and mash them together with the garlic and ginger. Set aside.

Heat a large nonstick wok or skillet over medium-high heat and add oil. Cook the ribs 4-5 min. or until browned. Remove from wok.

Add the chili and the mashed bean mixture to the wok. Stir-fry 1 min.

Add the ribs back to the wok and mix with the bean mixture. Add the broth and bring to a boil. Stir in soy sauce and sugar. Turn down heat, cover and braise 10 min. or until ribs are tender.

Summer Squash Ribbons with Herbs & Lemon

3 small zucchini (about 1 lb)
3 small yellow squash (about 1 lb)
1 tbl olive oil
1/4 tsp grated lemon rind
1 tbl lemon juice
1/2 tsp salt
1/8 tsp pepper
1 garlic clove, minced
1/3 c. thinly sliced fresh basil
1 tbl chopped fresh oregano
1/4 c. shaved fresh Parmesan cheese

Shave zucchini and squash into ribbons using a vegetable peeler, stopping at the seeds. Place ribbons in a large bowl and discard seed cores.

Whisk together oil, rind, juice, salt, pepper and garlic in a small bowl. Drizzle over the squash ribbons. Sprinkle with herbs. Toss gently. Sprinkle with cheese. Serve immediately.

8 servings

Black Eyed Pea Cakes with Adobo Cream

1/4 c. FF/LF sour cream
1 tsp adobo sauce
1 15.8-ounce can black eyed peas, rinsed and drained
1/4 c. dry breadcrumbs
1 tbl finely chopped onion
1/2 tsp minced garlic
1/2 tsp ground cumin
1/2 tsp salt
1/4 tsp pepper
1 large egg, lightly beaten
1 large egg white, lightly beaten
1-1/2 tsp olive oil
1/4 c. shredded Monterey Jack cheese

Combine sour cream and adobo sauce in a small bowl. Set aside.

Put beans in a medium bowl; partially mash with a fork. Stir in breadcrumbs and next 7 ingredients. With floured hands, divide pea mixture into 4 equal portions, shaping each portion into a 1/2"-thick patty.

Heat oil in a large nonstick skillet over medium-high heat. Add patties to pan and cook 2 min. on each side or until golden and heated through. Place patties on plates and top each with 1 tbl shredded cheese. Serve with adobo cream.

4 servings

Spicy Oven-Roasted Plums

4 plums, halved and pitted
1/2 c. orange juice
2 tbl packed brown sugar Splenda blend
1/2 tsp cinnamon
1/8 tsp nutmeg
1/8 tsp cumin
1/8 tsp cardamom

Preheat oven to 400F. Spray a shallow baking dish with cooking spray.

Place the plums, cut side up, in a single layer in the baking dish. Whisk together the rest of the ingredients and drizzle over the plums.

Bake for 20 min. or until the plums are hot and the sauce is bubbly.

4 servings

Cilantro Lime Scallops

1 tsp olive oil
2 cloves garlic, minced
1/2 c. white wine (or chicken or vegetable broth)
2 tbl lime juice
1 lb scallops
1/2 c. chopped fresh cilantro
1/4 tsp salt
1/4 tsp pepper

Heat the olive oil in a large skillet. Saute the garlic 1 min. Add the scallops and saute 4-5 min. or until almost done. Add wine and lime juice and simmer until scallops are opaque but not dry. Add rest of ingredients and serve.

3-4 servings

Fish with Lemon Pineapple Relish

1 lb fish fillets
I Can't Believe It's Not Butter Spray
onion salt & pepper to taste
1/4 c. pineapple tidbits, drained
2 tbl chopped lemon pulp
2 tbl finely chopped green pepper
2 scallions, chopped
1 tbl Splenda brown sugar blend
1/2 tbl lemon zest
1/4 tsp dry mustard
1 pinch ground cloves
1/8 tsp salt

Preheat broiler or grill.

Combine pineapple, lemon pulp, pepper, scallions and seasonings in a small bowl. Set aside.

Spray fish with butter spray, sprinkle with salt and pepper. Broil or grill 8-9 min. or until fish flakes easily but is not dry.

Serve fish with pineapple mixture.

4 servings

Sesame Chickpea Salad

1 15-oz can chickpeas, drained and rinsed
1/2 cucumber, peeled, seeded & chopped
1/4 green pepper, seeded and chopped
1 stalk celery, stringed and chopped
1 small tomato, chopped
1/4 c. chopped parsely or dill
1/4 red onion, minced
2 tsp sesame oil
2 tsp red wine vinegar
1 tbl toasted sesame seeds
1/4 tsp salt
1/4 tsp pepper

Toss all ingredients together. Refrigerate 30 min. or until ready to serve.

6 servings

Moroccan Chicken Salad

16 oz cooked, chopped chicken
1 avocado, peeled and diced
8 cherry tomatoes, halved
1 yellow bell pepper, seeded and diced
1 tbl lemon juice
1 mango, peeled, pitted & diced
1/4 tsp salt
1/4 tsp pepper
1/8 c. canola oil
1/8 c. lemon juice
2 tbl white wine vinegar
1 tbl minced fresh ginger
1 pinch ground coriander seed
1 tsp ground cumin
1 tbl chopped fresh cilantro

Combine first 5 ingredients in a large bowl.

Put rest of ingredients in food processor and process until smooth. Pour dressing over the chicken and vegetables. Toss gently. Refrigerate 30 minutes or until ready to serve.

4 servings

Thai Zucchini

1 garlic clove, minced
1 tsp minced fresh ginger
1 pinch dried crushed red pepper flakes
2 tsp canola oil
1/3 c. chopped dry roasted peanuts, or 1 tbl PB2 powder
3 tsp chicken broth
3 tsp rice wine vinegar
2 tsp soy sauce
1 packet Splenda
3 medium zucchini, sliced thin

Cook garlic, ginger, and red pepper in oil in a large skilled over medium-high heat for 1 minute, stirring constantly. Add next 5 ingredients, stirring well. Add zucchini and cook, stirring constantly, for about 5 min. or until crisp tender.

Serve warm or at room temperature.

4 servings

Crockpot Beef Brisket

3.5-4 lb beef brisket
2 cups water
1/4 c. catsup
1 envelope onion soup mix
2 tbl Worcestershire sauce
1 clove garlic, chopped
1/4 tsp pepper
1/4 c. water
3 tbl flour (can use soy flour instead of wheat)

Spray inside of crockpot with cooking spray.

Trim fat off the brisket and put it in the crockpot, cutting to fit if necessary.

Combine the 2 cups water, catsup, soup mix, Worcestershire sauce, garlic and pepper in a bowl. Pour over brisket. Cover crockpot and cook on low 10-11 hrs or on high 5-5-1/2 hrs. Turn the crockpot off while you make the gravy.

To make the gravy: ladle out 1-1/2 c. of cooking liquid from the crockpot. In a small saucepan, whisk the 1/4 c. water with the flour. Slowly add the cooking liquid. Cook and stir over medium heat until thickened and bubbly. Cook and stir 1 minute more.

Remove the brisket to a serving platter. Serve with the gravy.

Pineapple Chicken in the crock-pot

4 chicken thighs (or breasts, if you prefer)
1 cup soy sauce
1 12-oz can pineapple tidbits
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp pepper

Spray the crock-pot with cooking spray. Place the chicken in the crock-pot. Mix the rest of the ingredients and pour over the chicken.

Cook on low for 6 hrs or until chicken is done.

4 servings

Spicy Peanut Slaw

8 oz pre-shredded coleslaw mix (cabbage with carrot)
1 tbl PB2 powder
1/2 tsp grated fresh ginger
1 scallion, chopped
1 tbl LF sour cream
1 tbl soy sauce
1 packet Splenda
cayenne pepper to taste
1 tbl chopped peanuts

Combine all ingredients except peanuts. Refrigerate at least 30 minutes. When ready to serve, sprinkle with chopped peanuts.

4 servings

Peach Mustard Chicken in the Crockpot

4 chicken thighs (or breasts, if you prefered)
1 small can lite sliced peaches
1/2 c. no-sugar-added peach preserves
2 tsp Dijon mustard
1/4 tsp pepper
2 tsp soy sauce
1 dash salt

Combine peach preserves, mustard, pepper, soy sauce and salt in a small bowl.

Empty the can of peaches into the crockpot. Place the chicken on top of the peaches. Pour the peach preserve mixture on top of the chicken.

Cook on low 6 hours or until chicken is done.

4 servings

Eggplant with Pesto and Tomato Sauce

1 eggplant, peeled and sliced 1/2" thick
2+ tbl pesto sauce
4 oz shredded part-skim mozzarella cheese
8 oz tomato sauce
2 tbl grated Parmesan cheese

Preheat broiler.

Spray a cookie sheet with cooking spray and place eggplant on it. Broil 5 min., flip over, broil another 5 min. or until browned. Do not burn!

Turn off broiler and set oven to 350F.

Spray a medium baking dish with cooking spray. Place a layer of eggplant in the dish. Spread each slice of eggplant with pesto sauce. Sprinke with half the mozzarella. Place another layer of eggplant on top. Spread each slice with pesto sauce. Pour tomato sauce on top. Sprinkle with the rest of the mozzarella. Sprinkle with the Parmesan cheese.

Bake 20 min. or until bubbly.

4 servings

Caprese Salad

Slice a couple of fresh tomatoes.

Slice a chunk of part-skim mozzarella cheese.

Chop some fresh basil.

Layer the tomatoes and mozzarella in a serving dish and sprinkle with chopped basil. Sprinkle with salt and pepper to taste. Drizzle with a little olive oil and serve.

Polenta with Feta Cheese

4 c. chicken broth
3/4 c. cornmeal
1/2 tsp salt
1/8 tsp pepper
1/4 c. LF feta cheese

Spray a 2-qt souffle dish or baking dish with cooking spray. Whisk broth, cornmeal, salt and pepper together in the dish. Cook uncovered in microwave oven on high for 6 minutes. Remove from oven, stir. Cover loosely with paper toweling and microwave on high for another 6 minutes.

Remove from microwave, uncover, and stir in feta cheese. Let stand 3 minutes. Serve hot.

8 servings

Baba Ganoush (Eggplant Dip)

1 medium eggplant, washed
1 tbl tahini
1/4 tsp salt
4 cloves garlic, minced
2 tbl lemon juice

Prick eggplant in several places with a sharp knife. Roast on the grill or microwave until soft (about 8 minutes in the microwave). Allow to cool.

Cut stem off eggplant, split eggplant in half and scrape out flesh. Discard skin and stem. Put eggplant flesh in food processor with rest of ingredients and process until very smooth.

Serve with pita chips.

Eggplant with Prosciutto and Provolone

1 medium eggplant, peeled and sliced
4 slices prosciutto ham (regular deli ham is OK too)
4 slices provolone cheese
1 tbl olive oil
1 14.5-oz can crushed tomatoes, drained
1 8-oz can tomato sauce
3 cloves garlic, minced
1 medium onion, chopped
4 oz mushrooms, sliced
1 tbl Italian seasoning

Preheat broiler. Spray a cookie sheet with olive oil cooking spray. Place eggplant on cookie sheet and spray the eggplant with more cooking spray. Broil eggplant 5 minutes per side or until browned. Turn off broiler and preheat oven to 350F.

In medium skillet, heat olive oil over medium-high heat. Saute onions and garlic until soft. Add tomatoes, tomato sauce, and mushrooms. Reduce heat to medium-low and cook 5 minutes.

Spray a baking dish with cooking spray. Put enough tomato mixture in it to cover the bottom. Add a layer of eggplant. Place prosciutto over the eggplant. Place provolone over the prosciutto. Add another layer of eggplant and cover with the rest of the tomato mixture.

Bake 45 minutes or until bubbly.

4 servings

Italian Style Steak

1 lb steak
1 tbl finely chopped fresh rosemary, or 1/2 tbl dried
1 tbl finely chopped fresh thyme, or 1/2 tbl dried
2 tbl lemon juice
1 garlic clove, minced
1/2 tsp salt
1/4 tsp pepper

Combine steak, herbs, lemon, garlic, salt & pepper in a large zip-top plastic bag. Marinate in refrigerator, turning steak occasionally, for 1 hr.

Remove beef from bag and discard marinade. Grill or broil beef to desired degree of doneness.

4 servings

Sesame Noodles

8 oz soba noodles (or thin spaghetti broken in half)
1/4 c. soy sauce
1 tbl sesame oil
1 packet Splenda
4 oz matchstick cut carrots (prepackaged is OK)
3 scallions, chopped
1 cucumber, peeled, seeded, and sliced thin

Cook noodles according to package directions, drain, rinse with cold water and drain again. Combine noodles with rest of ingredients and mix well. Serve at room temperature or cold.

4 servings

Mushroom & Bacon Salad

8 oz fresh mushrooms, sliced
1 tbl bacon bits

Lemon vinaigrette:
2 tbl olive oil
3 tbl lemon juice
1/4 tsp tarragon
1 packet Splenda
1/4 tsp salt

Whisk vinaigrette ingredients together in a medium bowl. Add mushrooms and bacon bits and toss gently. Chill until ready to serve.

4 (2-oz) servings

Mexican Black Bean Salad

1 can black beans, drained & rinsed
3 scallions, chopped
2 ripe plum tomatoes, diced
1/3 c. corn (fresh, frozen or canned)
1/4 c. chopped red bell pepper
2 tbl olive oil
1 tbl lime juice
2 tbl chopped fresh cilantro
1/4 tsp salt
1/4 tsp pepper
1/4 tsp garlic powder

Combine all ingredients in a medium bowl and toss gently. Chill until ready to serve.

4 servings

Cold Cucumber Avocado Soup

3 c. peeled, seeded, sliced cucumber
2 c. lowfat buttermilk
1 c. peeled, pitted, diced avocado
1/4 c. chopped red onion, divided
1 tsp chopped fresh basil, divided
1/4 tsp salt
1/4 tsp pepper
1 tsp lime juice
1 fresh tomato, seeded and chopped
4 tbl FF plain yogurt

Put cucumber, buttermilk, 1/2 c. avocado, 1/8 c. onion, 1/2 tsp basil, salt & pepper in blender. Blend until very smooth. Refrigerate until chilled, at least 1 hr.

In a small bowl, combine remaining avocado, onion & basil with the lime juice and tomato.

Ladle the soup into bowls. On each serving, put 1 tbl yogurt and about 1 tbl tomato mixture.

4 servings

Tomato, Watermelon & Cucumber Salad

2 large red tomatoes, chopped
2 cups watermelon chunks
1 cucumber, peeled, seeded, and chopped
1/2 small red onion, thinly sliced
3 tbl red wine vinegar
2 tbl olive oil
1 tsp salt
1/4 tsp pepper
1/4 c. sliced fresh basil leaves

Combine tomatoes, watermelon and cucumber in medium bowl. Whisk the vinegar, olive oil, salt and pepper in a small bowl and toss with the tomato mixture. Sprinkle with basil and serve.

4 servings

Crockpot Chicken Thighs with Olives and Basil

4 chicken thighs (with or without skin - if you leave the skin on while cooking, the meat will be more moist but the finished dish will contain more fat)
1/2 tsp salt
1/4 tsp black pepper
1/2 onion, chopped
6 cloves garlic, peeled
1 tsp chopped fresh rosemary (or 1/2 tsp dried)
1/4 c. dry white wine or chicken broth
1/2 c. chicken broth
1/2 c. canned crushed tomatoes in tomato puree
1/3 c. halved and pitted black olives
1/3 c. chopped fresh basil

Spray crockpot with cooking spray. Add onion and garlic. Put chicken on top of that. Combine rosemary, wine, broth, and tomatoes and pour on top. Sprinkle with olives and half of the basil. Cook on high 6 hrs or until chicken is done. Sprinkle with rest of basil and serve.

4 servings

Asian Cucumber Salad

1-3/4 c. thinly sliced peeled & seeded cucumber
1/4 tsp salt
1 c. red bell pepper strips
2 tbl rice wine vinegar
2 tsp grated fresh ginger
2 tsp sesame oil
1/8 tsp crushed red pepper
1/4 tsp black pepper
1 packet Splenda
1/2 tsp soy sauce

Place cucumber in a colander, sprinkle with salt, toss well, and drain 20 min. Combine cucumber and bell pepper in medium bowl.

Whisk rest of ingredients together in a small bowl. Toss with veggies and chill 1 hr or until ready to serve.

3-4 servings

Cold Soba Noodles with Vietnamese Pork

3 tbl scallions, divided
2 tbl sesame oil, divided
4 tsp Thai fish sauce or water, divided
1 tbl tamari sauce or soy sauce
2 tsp Splenda brown sugar blend
1/4 tsp black pepper
1/2 lb. boneless pork cutlets, trimmed and cut into 1/2" thick strips
8 oz uncooked soba noodles (can use thin spaghetti instead)
2 tbl rice wine vinegar
1 tsp chili paste with garlic
3 cups shredded cabbage
1/2 cup finely chopped red pepper

Combine 1 tbl scallions, 1 tbl sesame oil, 1 tsp fish sauce, and next 4 ingredients in a large zip-top plastic bag. Seal. Marinate in refrigerator 20 minutes.

Cook noodles according to package directions, omitting salt and fat. Drain.

Combine remaining 1 tbl oil, 1 tbl fish sauce, vinegar, and chili paste in a large bowl, stirring well. Add noodles, cabbage, and bell pepper. Toss to coat.

Heat a skillet over medium-high heat. Coat skillet with cooking spray. Remove pork from marinade and add to pan. Cook 1-1/2 minutes or until done. Arrange pork over noodle mixture and sprinkle with remaining 2 tbl scallions.

4 servings (serving = 2-1/2 c. noodles, 1/2 c. pork, and 1-1/2 tsp scallions)

Thai Grapefruit & Jicama Salad

1 small jicama, peeled and cut into matchstick pieces
1 cup shredded cabbage
1 cup carrots, peeled and cut into matchstick pieces (you can buy pre-cut matchstick carrots in many supermarkets)
1 grapefruit, peeled, seeded, white pith removed, cut into sections, then each section cut in half
2 tbl rice vinegar
1 tbl lemon juice
1 packet Splenda
1 tsp Thai fish sauce or soy sauce
2 tbl chopped pecans

Combine veggies in a medium bowl.

Combine vinegar, lemon juice, Splenda, and fish sauce in a small bowl and pour over veggies. Sprinkle with pecans, toss and serve.

3-4 servings

Salmon with Strawberry Vinaigrette

12 oz strawberries, stemmed
1/4 tsp dried basil
1/4 tsp dried oregano
1/4 tsp dried thyme
1/4 tsp minced garlic
1/4 tsp salt
1/4 tsp black pepper
1/8 tsp red pepper flakes
1/4 c. balsamic vinegar
1/8 c. olive oil
12 oz salmon fillets
salt and pepper to taste

Put first 10 ingredients in blender or food processor and puree until smooth.

Heat grill or broiler. Sprinkle salmon with salt and pepper to taste. Grill or broil salmon 8 minutes or until fish flakes easily but is not dry. Drizzle salmon with strawberry mixture and serve.

three 4-oz servings

Thai Beef and Tomato Salad

Dressing:
1 tbl Splenda brown sugar blend
2 tbl lime juice
2 tbl soy sauce
2 tsp peanut oil
2 tsp chili paste with garlic
2 tsp grated fresh peeled ginger
2 tsp Thai fish sauce or water

Salad:
4 cups of your favorite lettuce blend
2-3/4 cups halved grape tomatoes
3/4 cup sliced radishes
1/2 cup sliced peeled & seeded cucumber
1/4 cup sliced red onion
1 tbl chopped fresh cilantro
1 tbl chopped fresh basil
1 tbl chopped fresh mint
1/2 lb leftover garlic steak, sliced thin, or deli roast beef

Combine salad ingredients in large bowl. Toss with dressing and serve.

3-4 servings

Whisk dressing ingredients together in small bowl

Tomato Salad with Feta, Herbs & Capers

2 cups cherry tomatoes, halved
1/4 c. crumbled reduced-fat feta cheese
1/8 c. thinly sliced fresh basil
1 tbl chopped fresh flat-leaf parsley
1 tbl chopped fresh mint
1/2 tbl capers, drained and chopped
1/2 tbl balsamic vinegar
1 tbl olive oil
1/4 tsp salt
1/8 tsp black pepper

Toss ingredients and serve.

4 servings

Garlic Steak with Chimichurri Sauce

1 lb. steak (your choice of cut), trimmed
1/2 tsp salt
1/4 tsp black pepper
1 garlic clove, minced

Heat grill or broiler.

Rub steak evenly on both sides with salt, pepper, and garlic. Grill or broil 6 minutes. Turn and grill another 4 minutes or until desired doneness. Cover steak and let stand 5 minutes. Serve with Chimochurri Sauce:

1/4 c. packed fresh flat-leaf parsley
1 tbl lemon juice
1/4 tsp crushed red pepper
1/8 tsp salt
1/8 tsp sugar or Splenda
1/8 tsp ground cumin
1 large garlic clove
1 tbl olive oil
1/2 tbl water

Place sauce ingredients in mini food processor and process until finely minced.

4 servings

Crab & Mango Salad

1 large ripe mango, peeled, pitted & diced
3 tbl lime juice
2 tbl Thai fish sauce or soy sauce
2 tbl Splenda
1/8 tsp red pepper flakes
1 tbl each: chopped fresh cilantro, basil & mint
1/2 c. lite coconut milk
8 oz fresh or imitation crabmeat, flaked
1 large ripe mango, peeled, pitted and chopped
2 tbl shredded coconut

Combine lime juice, fish sauce, Splenda, and red pepper flakes in small bowl, stir to dissolve the Splenda. Add the herbs and coconut milk.

Toss the lime juice mixture with the mango, crab, and shredded coconut. Chill until ready to serve.

4 servings

Caribbean Shrimp Salad

Salad:
1 10-ounce pkg lettuce mix
1 lb medium shrimp, peeled, deveined, and cooked
1 15-oz can black beans, rinsed and drained
1 cup fresh or canned pineapple chunks
1 red bell pepper, diced
4 tbl shredded coconut

Dressing:
1/2 c. lime juice
1/2 c. honey
2 tbl canola oil
2 tbl minced onion
2 tbl chopped fresh cilantro
2 tsp Caribbean seasoning

Caribbean seasoning:
1 tbl onion powder
1 tbl dry mustard
2 tsp allspice
2 tsp cinnamon
2 tsp red pepper flakes
1 tsp garlic powder
1/2 tsp salt

Place dressing ingredients in small food processor bowl and process until smooth.

In medium bowl, toss shrimp, beans, pineapple, red bell pepper, and coconut with half of the dressing, set aside. Reserve rest of dressing.

Arrange lettuce on 4 plates. Mound shrimp mixture onto lettuce. Drizzle salads with the rest of the dressing.

4 servings

Broccoli Crust Pizza

2 cups cooked chopped broccoli, drained
2 large eggs, beaten
2 cups shredded part-skim mozzarella
1 cup shredded lowfat cheddar cheese
1 tsp garlic powder
dried basil and black pepper to taste
your favorite pizza toppings (we like pepperoni, mushrooms, onions, pizza sauce, and more mozzarella)

Preheat oven to 450F.

Combine broccoli, eggs, cheeses, and garlic powder. Press evenly into well greased pizza pan or cookie sheet (this recipe makes a large 14" crust). Sprinkle with basil and pepper. Bake until browned and bubbly (15 minutes).

Sprinkle the broccoli crust with your favorite pizza toppings and bake until toppings are cooked to your liking.

Chicken Salad with Cranberries & Almonds

1/4 c. orange juice
1 tbl balsamic vinegar
1/4 tsp salt
1 tbl orange marmalade (regular or no-sugar-added)
2 tbl canola oil
1 10-12 ounce package lettuce blend
2 cups chopped cooked chicken
1/2 red bell pepper, chopped
1/3 c. dried cranberries
1/3 c. slivered almonds

Whisk juice, vinegar, salt, marmalade and oil together in a small bowl.

Combine rest of ingredients in a large salad bowl. Add vinaigrette and toss evenly to coat.

Asparagus with Mango Dressing

1/2 c. chopped, peeled mango
1 tbl cider vinegar
1 packet Splenda
1/2 c. nonfat yogurt
2 tbl light mayonnaise
1/2 tsp lemon juice
1 scallion, chopped
2 lbs fresh asparagus, trimmed & cut in 2" pieces

Puree mango, vinegar, Splenda, yogurt, mayonnaise and lemon juice in food processor until smooth.

Cook asparagus in boiling salted water until tender crisp, about 4-5 minutes. Drain. Combine with mango mixture.

Avocado & Shrimp Omelet

12 eggs
1/4 c. chopped fresh parsley
4 tbl lemon juice, divided
1/2 tsp salt
1/4 tsp hot pepper sauce
2 avocados, peeled, pitted & diced
6 oz small cooked shrimp

Beat eggs, parsley, 3 tbl lemon juice, salt and hot pepper sauce. Set aside.

Gently toss the avocado with the remaining 1 tbl lemon juice. Set aside.

Spray a large omelet pan or skillet with cooking spray and heat over medium heat. Pour in egg mixture. Lifting edges of omelet to allow egg to run under and tilting the pan, cook the omelet until set but still moist on top.

Scatter avocado and shrimp over the top of the omelet. Fold omelet in half and heat 1-2 minutes. Slide onto serving plate and cut into 4 wedges.

4 servings

Braised Kale

3/4 lb fresh kale, washed, stemmed, and chopped
1-1/2 tsp olive oil
1/4 c. diced red onion
2 cloves garlic, minced
2 tomatoes, peeled & roughly chopped
1/4 tsp dried basil
1/8 tsp dried oregano
1/8 tsp salt
1 tsp balsamic vinegar
1/4 tsp black pepper

Place drained but still damp kale in a large Dutch oven. Cover and cook over medium heat 6-7 minutes or until tender. Drain well, reserving 2 tbl of cooking liquid. Set aside. Heat oil in large skillet over medium-high heat, add onions and garlic and saute 3-4 minutes. Add kale, tomatoes, reserved cooking liquid, herbs, and salt. Stir to combine and cook 5 minutes. Remove skillet from heat and stir in vinegar and pepper.

4 servings

Peanut Butter Chocolate Chip Protein Cookies!

2 scoops chocolate protein powder + enough flour to make 1-1/2 cups total
1 tsp baking soda
1 cup butter or margarine, softened
1/2 c. creamy or chunky peanut butter
1/2 c. Splenda sugar blend, or white sugar
1/2 c. packed Splenda brown sugar blend, or brown sugar
1 tsp vanilla extract
1 large egg
1-1/3 c. chocolate chips (chocolate or peanut butter & chocolate)

Preheat oven to 375F.

Combine flour and baking soda in a small bowl, set aside.

Beat butter, peanut butter, sugars, and vanilla in a large bowl until creamy. Beat in egg. Gradually beat in flour mixture. Stir in chocolate chips.

Drop dough by rounded tablespoon onto ungreased cookie sheets.

Bake 9-10 min. or until edges are set but centers are still soft. Cook 4 minutes. Remove to wire racks to cool completely

Cottage Cheese Banana Split

1/2 banana, split lengthwise
1/2 c. peanut butter chocolate cottage cheese pudding (see below)
1 tbl chopped peanuts
1 tbl SF fudge sauce

Place the banana pieces in a shallow bowl like this: ( )
Place the pudding in the empty space in the middle.
Sprinkle nuts on top of pudding.
Drizzle fudge sauce over everything.

1 serving

Peanut Butter Chocolate Cottage Cheese Pudding:
1 24-oz container FF/LF cottage cheese
1 4-serving pkg chocolate or white chocolate SF/FF pudding mix
2 tbl PB2 (or regular peanut butter)
1/4 c. Splenda
Whiz in food processor until very smooth

Breakfast Banana Split

1/2 banana, split lengthwise
1/4 c. FF/LF cottage cheese
1/4 c. berry-flavored yogurt
1/4 c. mixed fresh berries (raspberries, blueberries, strawberries, blackberries)
1 tbl. cereal (I like Kashi)
1 tbl. SF caramel sauce

Lay the split banana in a shallow bowl like this: ( ).

Spoon the cottage cheese and yogurt into the open space in the middle. Put the berries on top of the cottage cheese and yogurt. Drizzle caramel sauce over the banana pieces. Sprinkle cereal on top of the berries.

1 serving

Thai Slaw

1/2 head green cabbage, shredded
1/2 head purple cabbage, shredded
4 scallions, chopped
1 cucumber, peeled, seeded, and sliced
1/2 c. chopped fresh mint
1/2 c. chopped fresh cilantro
3 tbl rice vinegar
2 tbl soy sauce
1 tsp. Splenda
1/4 tsp. salt
1/4 tsp. pepper
1 ripe mango, peeled, pitted, and sliced

Mix vinegar, soy sauce, Splenda, salt and pepper in a large bowl. Add the vegetables, herbs and mango and toss well.

Citrus Soy Scallops

1 clove garlic, minced
1 tbl grated fresh ginger
2 tbl sesame oil
3 tbl soy sauce
1/4 c. SF maple syrup
1 grapefruit, zest & juice only
1 tsp pepper
1 lb. scallops

In large bowl, combine garlic, ginger, oil, soy sauce, syrup, zest & juice, and pepper. Reserve 1/4 c. of the mixture and set aside. Put scallops in the bowl and turn to coat with the seasoning mixture. Let marinate 15 min.

Preheat broiler. Spray a broiler pan with cooking spray. Remove scallops from bowl with slotted spoon and place on broiler pan. Save the marinade. Broil scallops 3 minutes per side or until just cooked through. While the scallops are cooking, boil the marinade in a small saucepan until slightly thickened. Drizzle the cooked scallops with the boiled marinade.

Serve with Soba Noodle Salad if you and/or your family can eat noodles (see below).

4 servings

SOBA NOODLE SALAD
8 oz soba noodles, cooked according to package directions and rinsed in cold water
reserved 1/4 c. marinade
1 cucumber, peeled, seeded, cut in half crosswise then into narrow strips lengthwise
1/2 c. shredded purple cabbage
1 grapefruit, peeled, white membranes removed, cut into segments

Toss ingredients together gently.

Jicama & Green Bean Salad

1 packet (.11 oz) Crystal Light Cherry Pomegranate beverage powder
1/4 c. water
1-1/2 lb. jicama, peeled
3/4 lb green beans, trimmed
1/4 c. chopped walnuts
1 tbl chopped fresh parsley
1 tbl olive oil
1 tbl lemon juice
1/4 tsp salt
1/4 tsp pepper

Stir the Crystal Light into the water until dissolved.

Cut jicama into 1/4" thick slices. Stack the slices on a cutting board and cut into 1/4" sticks. Place in a bowl and toss with the Crystal Light mixture. Cover and chill 30 min., tossing occasionally.

Fill a medium bowl with ice cubes and water.

Cook the green beans in boiling salted water for 3 min. or until crisp-tender. Drain the beans and transfer to the bowl of ice water using a slotted spoon. Drain the beans again in a colander.

Whisk together the parsley, oil, lemon juice, salt and pepper. Toss together with the jicama mixture, beans, and walnuts.

Broccoli & Grape Salad

4 cups broccoli florets
2 cups grapes
1/2 cup red bell pepper, chopped
3 scallions, chopped
1/4 cup slivered almonds
3 tbl bacon bits
1 tsp minced fresh ginger
2 cloves garlic, minced
1/2 cup canola oil
2 tbl lemon juice
1 tbl soy sauce
1 tbl tahini

Cook the broccoli in salted boiling water 3 minutes. Drain and set aside to cool 5 minutes.

Whisk the ginger, garlic, oil, lemon juice, soy sauce and tahini until well combined.

Toss the broccoli, grapes, bell pepper, scallions, almonds and bacon bits with the dressing. Refrigerate until ready to serve.

6 servings