Wednesday, March 30, 2011

Coconut Dream

A spoonful of this creamy dessert makes a great topping for fruit salad or a dip for cut-up fresh fruit.

4 ounces reduced-fat cream cheese, softened
½ cup light coconut milk
2 cups thawed, fat-free whipped topping (such as Cool
1/2 teaspoon coconut extract
1 tablespoon Splenda (or to taste)

Process the cream cheese and coconut milk in a food processor.
Fold in the whipped topping, coconut extract, and Splenda. Refrigerate until ready to serve.

8 servings (1/2 cup each)

Tropical Shrimp Bisque

16 ounces raw medium shrimp, shelled and deveined
1/2 teaspoon onion salt
1/4 teaspoon curry powder (or to taste)
dash cayenne pepper (to taste)
1 tablespoon canola oil
1/2 cup chopped onion
2 teaspoons minced fresh ginger
2 cans (8 ounces each) pineapple tidbits with juice
1 cup peeled, pitted and chopped mango (about 1 medium
1 cup peeled, seeded, chopped cucumber
1 can (13.5 fluid ounces) light coconut milk
3 tablespoons chopped fresh tarragon (or cilantro)

Toss shrimp with salt, turmeric, and cayenne in a medium bowl. Cover and refrigerate 30 minutes.

Heat the oil in a large nonstick skillet over medium heat. Add the onion and ginger and cook for two to three minutes or until the onion is softened and translucent. Add the seasoned shrimp and cook for another one to two minutes. Add the pineapple tidbits and juice, mango, and cucumber and simmer over medium-low heat for three to four minutes or until the shrimp are pink and the cucumber is tender. Transfer half of the mixture to a blender or food processor, add the coconut milk, and whiz until smooth. Pour the pureed mixture back into the skillet and cook for four to five minutes or until the bisque is heated through.

To serve, ladle the bisque into soup bowls and sprinkle with the chopped tarragon.

8 servings

Saturday, March 19, 2011

Cucumber & Fruit Salad

1/4 cup cider vinegar
1 tablespoon honey (or agave syrup)
1 tablespoon canola oil
1 teaspoon chopped fresh tarragon or basil (or 1/2 teaspoon dried)
1/4 teaspooon salt
1/8 teaspoon pepper
1 cup peeled, seeded, sliced cucumber
1 cup fresh citrus salad, such as Del Monte Fruit Naturals
1/2 cup chopped fresh tomatoes
1/4 cup dried cherries (or cherry-flavored dried cranberries)
2 tablespoon chopped red onion
2 tablespoon chopped pecans

Whisk together the vinegar, honey, oil, tarragon, salt and pepper in a medium bowl. Add the cucumber, citrus salad, tomatoes, dried cherries and onions and toss gently to combine. Refrigerate for 30 minutes. Add the chopped pecans just before serving.

Citrus Avocado Salad

1/4 cup citrus juice (from the segments below, or use bottled juice)
2 tbl rice vinegar
2 tbl chopped fresh cilantro
1 tsp minced fresh ginger
1 tsp grated orange rind (or True Lemon crystallized orange)
1/2 tsp Splenda
1/4 tsp onion salt
1/4 tsp pepper
1-1/2 cups citrus fruit segments (orange, grapefruit, lemon, lime, tangerine, etc.), but into bite-
size pieces
1 ripe but firm avocado, halved, pitted, peeled & diced
2 tbl finely chopped red onion

In a medium bowl, whisk together the juice, vinegar, cilantro, ginger, rind, Splenda, salt & pepper. Add the citrus fruit, avocado, and onion and stir gently to combine. Refrigerate for one hour before serving.

Saturday, March 12, 2011

Hot Slaw

1 teaspoon canola oil
1 cup chopped red onion
1 package (10 oz) pre-shredded angel hair cabbage)
1 tablespoon Bragg Liquid Aminos (or reduced-sodium soy sauce)
1 tablespoon cider vinegar
1 Tablespoon olive oil mayo
1/2 teaspoon Splenda
1/4 teaspoon pepper
1/2 teaspoon dried dill weed
1/4 teaspoon celery salt
2 tablespoons light sour cream
2 slices bacon, cooked crispy, drained and crumbled (or 1/4 cup bacon bits)

Heat the oil in a large nonstick sauce pan over medium-high heat. Add the onion and saute 2-3 minutes, until it begins to soften. Add the cabbage, Bragg, vinegar, mayo, Splenda, pepper, dill and celery salt. Cook, stirring frequently, for 8-10 minutes or until the cabbage wilts and is tender-crisp. Reduce the heat to medium low, add the sour cream and stir. Cook just below a simmer for 2-3 minutes or until heated through, being careful not to let the mixture boil and curdle. Serve with one tablespoon of crumbled bacon scattered on top of each serving.

6 servings (1/2 cup each)

Saturday, March 5, 2011

Tex-Mex Meatloaf or Meatballs

1/2 cup liquid egg substitute - southwestern flavor
1/2 teaspoon onion salt
1/4 teaspoon pepper
1 teaspoon chili powder
1/2 cup minced onions
1 cup crushed saltine or other crackers
1 cup shredded reduced-fat Mexican style cheese blend
1/2 cup prepared tomato salsa
1 lb ground turkey, or a mixture of ground turkey & ground beef

Preheat the oven to 350F.

Combine all the ingredients except salsa in a mixing bowl.

For meatloaf:
Spray a loaf pan with cooking spray. Pat the mixture into the prepared loaf pan. Pour the salsa on top and spread evenly over the loaf. Bake for 45-50 minutes or until a meat thermometer inserted in the middle reads 180F. Remove from oven and let sit for 5 minutes before slicing and serving.

For meatballs:
Spray a baking sheet with cooking spray. Form the meat mixture into 1" balls and place them on the prepared baking sheet. Bake for 10 minutes, turn the meatballs over, bake for another 10 minutes. Serve with salsa on the side.

BBQ Sloppy Joes

Family and guests can have this over hamburger buns while you enjoy it on top of a cooked veggy like broccoli or cauliflower. You get your protein and complex carbs that way, plus lots of flavor!

1 lb lean ground turkey (or a mix of turkey & beef)
1 medium onion, chopped
1 medium red or green bell pepper, chopped
1/2 cup of your favorite barbecue sauce (we like KC Masterpiece Original)
1/2 cup condensed cream of mushroom soup (with reduced fat & sodium)
1/2 cup beef or vegetable broth
4 ounces shredded 2% cheddar cheese
1 teaspoon Worcestershire sauce
1 teaspoon hot sauce (or to taste)

Brown the meat in a large non-stick skillet over medium high heat until browned, breaking it up into small pieces with a spatula. Drain and set aside.

Add the onion and pepper to the skillet and cook over medium high heat for 4-5 minutes or until softened. Add the rest of the ingredients and stir. Cook over medium heat until the cheese is melted. Add the cooked meat, stir, and cook for another minute or until everything is heated through.

4-6 servings