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
Thursday, August 28, 2008
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
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
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.
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.
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
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
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
Thursday, August 21, 2008
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
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
Thursday, August 14, 2008
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
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
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
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
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
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.
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.
Thursday, August 7, 2008
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
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
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
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
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
Friday, August 1, 2008
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.
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
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
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