e-COOKBOOK EAT LIKE CHEF MAYOR

EAT LIKE CHEF MAYOR

EAT LIKE CHEF MAYOR

In-One Spaghetti

Makes 6 servings Ingredients 1 pound ground beef 1 large onion, chopped 2 garlic cloves, minced 1 (8-ounce) can tomato sauce 1 (6-ounce) can tomato paste 3 cups tomato juice 1 cup water 1 teaspoon salt 1 teaspoon sugar 2 to 3 teaspoons chili powder 1 teaspoon dried oregano Dash of pepper 1 (7-ounce) package spaghetti, uncooked Grated Parmesan cheese Garnish: fresh Italian parsley sprigs Preparation

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Cook first 3 ingredients in a Dutch oven, stirring until beef crumbles and is no longer pink; drain well. Return beef mixture to pan. Stir in tomato sauce and next 8 ingredients; bring to a boil. Cover, reduce heat, and simmer, stirring often, 30 minutes. Add pasta; cover and simmer, stirring often, 20 minutes or until pasta is tender. Serve with cheese, and garnish, if desired.

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Andouille and Red Beans with Rice

4 servings (serving size: about 3/4 cup bean mixture and about 1/2 cup rice) Ingredients 1 (3 1/2-ounce) bag boil-in-bag long-grain rice Cooking spray 4 ounces andouille sausage, diced 1 cup chopped red bell pepper $ 1 cup prechopped onion $ 1 1/2 to 2 teaspoons salt-free Cajun seasoning 1 teaspoon dried thyme leaves 1/2 teaspoon hot pepper sauce (such as Tabasco) 1 (16-ounce) can dark kidney beans, rinsed and drained $ 1 (14-ounce) can fat-free, less-sodium chicken broth $ 1/4 cup chopped fresh parsley 1/2 teaspoon salt Preparation Cook rice according to the package directions, omitting salt and fat. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add sausage; cook 3 minutes or until lightly browned. Using a slotted spoon, transfer sausage to a bowl, and keep warm.

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Add bell pepper, onion, Cajun seasoning, thyme, and hot pepper sauce to pan; sauté 3 minutes or until onions are tender. Add beans and broth to pan; cook 8 minutes or until thick, mashing half the beans. Add sausage, parsley, and salt to pan; cook 1 minute or until thoroughly heated, stirring occasionally. Serve over rice. Note: While the beans and rice simmer, prepare and bake a corn bread mix for a quick and easy side. Nutritional Information Amount per serving Calories: 245 Calories from fat: 21% Fat: 5.6g Saturated fat: 2.1g Monounsaturated fat: 2.4g Polyunsaturated fat: 0.8g Protein: 11.7g Carbohydrate: 37g Fiber: 4.2g Cholesterol: 20mg Iron: 2.7mg Sodium: 900mg Calcium: 41mg

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Baked Cornmeal-Crusted Grouper Sandwich with Tartar Sauce

Oven-frying grouper fillets in a cornmeal batter gives the fish its crispy exterior. For a little extra crunch, try adding slaw on the sandwich. 4 servings Ingredients Grouper: 1/2 cup yellow cornmeal 1/2 teaspoon salt 1/4 teaspoon ground red pepper 1/4 cup 2% reduced-fat milk 4 (6-ounce) grouper fillets Cooking spray Tartar sauce: 1/2 cup low-fat mayonnaise 2 tablespoons chopped green onions 1 tablespoon sweet pickle relish 1 1/2 teaspoons capers 1 1/2 teaspoons fresh lemon juice

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1/2 teaspoon Worcestershire sauce Additional ingredient: 4 (1 1/2-ounce) hamburger buns, split Preparation Preheat oven to 450°. To prepare grouper, combine cornmeal, salt, and red pepper in a shallow dish, stirring well with a fork. Place milk in a shallow bowl. Dip each fillet in milk; dredge in cornmeal mixture. Place fish on a baking sheet coated with cooking spray. Bake at 450° for 10 minutes or until fish is done, turning once. To prepare tartar sauce, combine mayonnaise and next 5 ingredients (mayonnaise through Worcestershire), stirring with a whisk. Spread about 2 tablespoons tartar sauce over cut sides of each bun; place one fish fillet on bottom half of each bun. Top fillets with the remaining bun halves Nutritional Information Amount per serving Calories: 443 Calories from fat: 29% Fat: 14.3g Saturated fat: 2.6g Monounsaturated fat: 4.5g Polyunsaturated fat: 6.6g Protein: 38.5g Carbohydrate: 38.3g Fiber: 2.5g Cholesterol: 75mg Iron: 3.2mg Sodium: 961mg Calcium: 110mg

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Beer-Braised Beef

An oval 3- to 3 1/2-quart slow cooker works best for this recipe because of the shape of the meat. If you don't own an oval slow cooker, cut the meat in half to fit the one you have. Spoon this fork-tender, saucy beef over mashed potatoes. Ingredients 1 cup refrigerated prechopped onion Cooking spray 1 pound boneless top round steak, trimmed 1 (14.5-ounce) can diced tomatoes with basil, garlic, and oregano, undrained 1/2 cup light beer 2 tablespoons molasses 1/4 teaspoon salt Preparation 1. Place onion in a 3- to 3 1/2-quart electric slow cooker coated with cooking spray. 2. Heat a large nonstick skillet over medium-high heat; coat pan with cooking spray. Add steak; cook 3 minutes on each side or until browned. Place steak over onion in cooker; pour tomatoes and beer over steak. Cover and cook on LOW for 8 hours or until steak is very tender. 3. Shred steak with 2 forks in slow cooker; stir in molasses and salt. Let steak stand 10 minutes before serving

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Nutritional Information Amount per serving Calories: 265 Calories from fat: 28% Fat: 8g Saturated fat: 3.1g Monounsaturated fat: 3.4g Polyunsaturated fat: 0.3g Protein: 25.5g Carbohydrate: 20.4g Fiber: 1.5g Cholesterol: 64mg Iron: 3.7mg Sodium: 514mg Calcium: 64mg

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Biscuit-Topped Chicken Pot Pie

Serve a homemade chicken potpie for dinner tonight. It tastes just like mom's, but cooks in a fraction of the time. 6 servings (serving size: 1 1/2 cups) Ingredients 1 tablespoon butter 2 cups chopped leek 1/4 cup chopped shallot 3/4 teaspoon chopped fresh or 1/4 teaspoon dried thyme 1 1/2 cups refrigerated diced potatoes with onions (such as Simply Potatoes) 1/3 cup dry white wine 1 teaspoon Dijon mustard 1 (14-ounce) can fat-free, less-sodium chicken broth 2 cups chopped roasted chicken breast 1 1/2 cups frozen mixed vegetables 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 1 1/2 tablespoons cornstarch 2 tablespoons water

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2/3 cup half-and-half Cooking spray 1 1/4 cups low-fat baking mix (such as Bisquick Heart Smart) 1/2 cup fat-free milk 1 large egg white, lightly beaten Preparation Preheat oven to 425°. Melt butter in a large nonstick skillet over medium-high heat. Add leek, shallot, and thyme; sauté 2 minutes. Add potatoes; sauté 2 minutes. Add wine; cook 1 minute or until liquid evaporates. Stir in mustard and broth; bring to a boil. Cook 4 minutes, stirring occasionally. Stir in chicken, mixed vegetables, salt, and pepper; cook 1 minute. Combine cornstarch and 2 tablespoons water in a small bowl, stirring with a whisk. Add cornstarch mixture and half-and-half to pan. Reduce heat, and simmer 2 minutes, stirring constantly. Spoon mixture into a 13 x 9-inch baking dish coated with cooking spray. Lightly spoon baking mix into dry measuring cups; level with a knife. Combine baking mix, milk, and egg in a medium bowl, stirring with a whisk. Spoon batter over chicken mixture; spread evenly to cover. Bake at 425° for 20 minutes or until topping is golden and filling is bubbly. Let stand 10 minutes. Nutritional Information Amount per serving Calories: 348 Calories from fat: 24% Fat: 9.2g Saturated fat: 4.1g Monounsaturated fat: 2.2g Polyunsaturated fat: 0.9g Protein: 23.5g Carbohydrate: 43.3g Fiber: 4.4g Cholesterol: 55mg Iron: 3.1mg Sodium: 634mg Calcium: 131mg

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Blackened Portobello-Mushroom Salad

4 servings Ingredients 1/4 cup red wine vinegar 1/4 cup balsamic vinegar 1/4 cup tomato juice 1 tablespoon olive oil 2 teaspoons Dijon mustard 2 teaspoons stone-ground mustard 1/4 teaspoon coarsely ground pepper 4 (4-ounce) portobello mushroom caps (about 5 inches wide) 1 tablespoon Cajun seasoning for steak (such as Chef Paul Prudhomme's Steak Magic) 2 teaspoons olive oil Cooking spray 16 cups gourmet salad greens 1 large tomato, cut into 8 wedges 1/2 cup thinly sliced red onion, separated into rings 1 (15-ounce) can cannellini or other white beans, rinsed and drained

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1/4 cup (1 ounce) crumbled blue cheese Preparation Combine first 7 ingredients in a large zip-top plastic bag. Add mushrooms to bag; seal. Marinate 10 minutes, turning occasionally. Remove mushrooms from bag, reserving marinade. Sprinkle mushrooms with Cajun seasoning. Heat 2 teaspoons oil in a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add mushrooms; cook 2 minutes on each side or until very brown. Cool; cut mushrooms diagonally into thin slices. Arrange 4 cups salad greens on each of 4 plates. Top each with mushroom slices, 2 tomato wedges, and onion rings. Sprinkle each with 1/4 cup beans and 1 tablespoon blue cheese. Drizzle the reserved marinade evenly over salads. Nutritional Information Amount per serving Calories: 260 Calories from fat: 37% Fat: 10.7g Saturated fat: 2.4g Monounsaturated fat: 5.2g Polyunsaturated fat: 1.7g Protein: 12.8g Carbohydrate: 31.4g Fiber: 7.7g Cholesterol: 5mg Iron: 5.4mg Sodium: 669mg Calcium: 165mg

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Blue Cheese Veal Chops..

4 servings (serving size: 1 veal chop and 3/4 cup rice mixture)... Ingredients.. 1 cup water 1/2 teaspoon salt 1/4 teaspoon coarsely ground black pepper 1/4 teaspoon paprika 4 (6-ounce) veal loin chops, trimmed (1 inch thick) Cooking spray 1 cup uncooked instant rice 1/2 teaspoon ground turmeric 1/4 teaspoon salt 1 (14-ounce) can quartered artichoke hearts, drained and coarsely chopped 1/2 cup chopped green onions 1/4 cup (1 ounce) crumbled blue cheese 1 tablespoon yogurt-based spread (such as Brummel & Brown) Preparation

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Preheat broiler. Bring water to a boil in a medium saucepan. Combine 1/2 teaspoon salt, pepper, and paprika in a small bowl. Sprinkle both sides of chops with seasoning mixture. Place chops on a broiler pan coated with cooking spray, and broil 6 to 7 minutes on each side or until desired degree of doneness. Add rice to boiling water; remove from heat, cover, and let stand 5 minutes. Stir in turmeric, 1/4 teaspoon salt, artichokes, and green onions. Combine blue cheese and yogurt spread in a small bowl; spoon over veal chops. Broil chops and blue cheese 20 seconds or until cheese melts. Serve chops over rice mixture.

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Broiled Salmon with Peppercorn-Lime Rub

Spice up fish night by giving salmon a delectable 4-ingredient rub before cooking. A quick quinoa-vegetable salad rounds out the meal. 4 servings (serving size: 1 fillet) Ingredients 4 (6-ounce) salmon fillets (about 3/4 inch thick) Cooking spray 2 teaspoons grated lime rind 1/2 teaspoon kosher salt 1/2 teaspoon cracked black pepper 1 garlic clove, minced Lime wedges (optional) Preparation 1. Preheat broiler. 2. Place fish, skin sides down, on a broiler pan coated with cooking spray. Combine remaining ingredients except lime wedges; sprinkle over fish. Broil 7 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with lime wedges, if desired. Quinoa-vegetable salad: Combine 1 1/4 cups fat-free, less-sodium chicken broth and 3/4 cup uncooked quinoa in a medium saucepan; bring mixture to a boil. Cover and simmer 12 minutes or until liquid is

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almost absorbed. Stir in 1 1/2 cups chopped zucchini and 1/2 cup chopped red bell pepper. Cover and cook 5 minutes or until liquid is absorbed. Remove from heat. Stir in 2 tablespoons chopped fresh chives, 2 teaspoons extra-virgin olive oil, 1/4 teaspoon salt, and 1/4 teaspoon freshly ground black pepper. Nutritional Information Amount per serving Calories: 318 Fat: 18.5g Saturated fat: 3.7g Monounsaturated fat: 6.6g Polyunsaturated fat: 6.7g Protein: 34.1g Carbohydrate: 2.2g Fiber: 0.6g Cholesterol: 100mg Iron: 0.8mg Sodium: 336mg Calcium: 28mg

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Cajun Shrimp Casserole..

This hearty seafood casserole is filled with shrimp, cheese and rice and gets its Cajun flair from the addition of okra, bell peppers, and cayenne pepper. It's a great choice for a special occasion meal. If you're not a fan of okra, you can leave it out of this dish.... Makes 6 servings.. Ingredients.. 2 pounds unpeeled, large fresh shrimp 1/4 cup butter 1 small red onion, chopped 1/2 cup chopped red bell pepper 1/2 cup chopped yellow bell pepper 1/2 cup chopped green bell pepper 4 garlic cloves, minced 2 cups fresh or frozen sliced okra 1 tablespoon lemon juice 1 1/2 teaspoons salt 1 (10 3/4-ounce) can cream of shrimp soup 1/2 cup dry white wine 1 tablespoon soy sauce

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1/2 teaspoon cayenne pepper 3 cups cooked long-grain rice 1/4 cup grated Parmesan cheese Garnishes: quartered lemon slices, fresh flat-leaf parsley sprigs

Preparation Peel shrimp; devein, if desired. Melt 1/4 cup butter in large skillet over medium-high heat. Add onion and next 3 ingredients; sauté 7 minutes or until tender. Add garlic, and sauté 1 minute. Stir in okra, lemon juice, and salt; sauté 5 minutes. Add shrimp, and cook 3 minutes or until shrimp turn pink. Stir in soup and next 4 ingredients until blended. Pour into a lightly greased 11- x 7-inch baking dish. Sprinkle evenly with Parmesan cheese. Bake at 350° for 15 to 20 minutes or until casserole is bubbly and cheese is lightly browned. Garnish, if desired. *1 (10-ounce) package frozen onions and peppers may be substituted for fresh onion and bell peppers. **1 (10 3/4-ounce) can cream of mushroom soup may be substituted for cream of shrimp soup. Note: Unbaked casserole may be made one day in advance. Cover and refrigerate. Let stand at room temperature 30 minutes before baking as directed. To freeze unbaked casserole, prepare as directed, omitting Parmesan cheese. Cover tightly, and freeze. Let stand at room temperature 30 minutes before baking. Bake, covered, at 350° for 50 minutes. Uncover; sprinkle evenly with Parmesan cheese, and bake 10 more minutes or until cheese is lightly browned

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Caramelized Onion and Goat Cheese Pizza

Sweet onions, salty sun-dried tomatoes, and tangy crumbled goat cheese give this healthier pizza a tasty depth of flavor. Ingredients 2 teaspoons olive oil 2 cups thinly sliced onion, separated into rings (about 1 onion) 1 (1-pound) Italian cheese-flavored pizza crust (such as Boboli) 1/2 cup bottled pizza sauce (such as Contadina) 1/4 cup chopped drained oil-packed sun-dried tomato halves 2/3 cup (3 ounces) crumbled goat cheese 1/4 cup chopped fresh basil Preparation Preheat oven to 450°. Heat olive oil in a large nonstick skillet over medium-high heat. Add onion; cover and cook for 3 minutes. Uncover and cook for 11 minutes or until golden brown, stirring frequently. Place the pizza crust on a baking sheet. Combine the sauce and tomatoes. Spread sauce mixture over pizza crust. Top with onion and cheese. Bake at 450° for 10 minutes or until crust is golden brown. Sprinkle with basil. Cut into 6 wedges Nutritional Information Amount per serving

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Calories: 285 Calories from fat: 29% Fat: 9.2g Saturated fat: 3.8g Monounsaturated fat: 4g Polyunsaturated fat: 1g Protein: 11.6g Carbohydrate: 38.4g Fiber: 1.4g Cholesterol: 7mg Iron: 2.6mg Sodium: 577mg Calcium: 238mg

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Cheddar Potato Casserole

Savory mashed potatoes are laced with a cheddar cheese sauce, sour cream and green onion. Baked to a golden turn, this dish is a real crowd pleaser. Ingredients 3 cups prepared mashed potatoes 1 can (10 3/4 ounces) Campbell's® Condensed Cheddar Cheese Soup 1/3 cup sour cream or plain yogurt Generous dash ground black pepper 1 green onion, chopped (about 2 tablespoons) Preparation To make 3 cups mashed potatoes, place 2 pounds potatoes, peeled and cut into 1-inch pieces, into a 3-quart saucepan. Add water to cover and heat over medium-high heat to a boil. Reduce the heat to low. Cover and cook for 10 minutes or until the potatoes are tender. Drain. Mash the potatoes with 3/4 cup milk and 2 tablespoons butter. Stir the potatoes, soup, sour cream, black pepper and onion in a medium bowl. Spoon the potato mixture into a 1 1/2-quart baking dish. Bake at 350°F. for 30 minutes or until the potato mixture is hot. Nutritional Information Amount per serving Calories 174 Total Fat 7g Saturated Fat 4g Cholesterol 16mg Sodium 244mg

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Total Carbohydrate 25g Dietary Fiber 2g Protein 3g Vitamin A 7%DV Vitamin C 13%DV Calcium 6%DV Iron 2%DV

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Cheesy Potato Soup

Serve a rich and hearty cheesy soup with Mini Ham Sandwiches for a comforting cool-weather dinner. When making this soup, stir in the cheese and remove from heat as soon as it melts to prevent curdling. Serves 4 (serving size: 1 cup) Ingredients 1 tablespoon butter 1 cup chopped onion 2 1/2 tablespoons all-purpose flour 3 cups chopped red potato (about 1 pound) 1 1/4 cups 1% low-fat milk 3/4 cup fat-free, lower-sodium chicken broth 1/2 cup water 1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese 1/8 teaspoon ground red pepper 2 tablespoons chopped green onions Preparation 1. Melt butter in a medium saucepan over medium-high heat. Add onion to pan; sauté 5 minutes or until onion is tender. Sprinkle with flour; cook 1 minute, stirring onion mixture constantly. Add potato, milk,

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broth, and 1/2 cup water to pan; bring to a boil. Cover, reduce heat, and simmer 10 minutes. Add 1/2 cup reduced-fat sharp cheddar cheese and ground red pepper; cook 2 minutes or until cheese melts, stirring frequently. Top each serving evenly with 1 1/2 teaspoons chopped green onions. Nutritional Information Amount per serving Calories: 225 Fat: 6.9g Saturated fat: 4.1g Monounsaturated fat: 1g Polyunsaturated fat: 0.2g Protein: 9.9g Carbohydrate: 32.7g Fiber: 2.6g Cholesterol: 21mg Iron: 1.5mg Sodium: 250mg Calcium: 322mg

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Chicken & Edamame with Orange-Ginger Dressing

Chicken and edamame in a light orange-ginger dressing, served over brown rice. Ingredients 1/4 cup orange juice (squeeze from 1/2 an orange) 2 Tbsp lime juice 1 Tbsp + 1 tsp canola oil 1 Tbsp grated peeled fresh ginger Salt 2 chicken breasts, cooked as desired and sliced/diced 1 cup shelled edamame 1 large red bell pepper diced 1/4 small avocado, sliced Small handful of cilantro, chopped, for garnish 1 cup brown rice

Instructions Cook brown rice in water, according to package instructions. In a medium bowl, whisk together orange juice, lime juice, oil, and ginger. Add salt to taste. Add edamame, red bell pepper, and chicken, tossing to coat. Spoon mixture over brown rice and garnish with avocado slices and cilantro.

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Chicken and Dumplings

Friends rave every time I make this dish. It's a comfort food recipe, and I especially enjoy making it on cold or rainy days. I often use a whole chicken cut into pieces and skinned. You can make the store-bought chicken stock taste more like homemade by adding some fresh herbs and parsley and simmering until it's reduced by half. 8 servings (serving size: 1 1/2 cups chicken mixture and 2 dumplings) Ingredients Cooking spray 1 cup chopped onion 1 garlic clove, chopped 1/4 cup dry sherry 1/2 teaspoon salt 1/4 teaspoon black pepper 2 (14 1/2-ounce) cans fat-free, less-sodium chicken broth 1 (10 3/4-ounce) can condensed reduced-fat, reduced-sodium cream of mushroom soup, undiluted 4 pounds chicken pieces, skinned 1 cup frozen green peas 1/4 cup water 2 tablespoons cornstarch

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Dumplings: 2 cups baking mix (such as Bisquick) 2/3 cup fat-free milk Remaining ingredient: Chopped parsley (optional) Preparation Heat coated with cooking spray over medium-high heat. Add onion and garlic; sauté 5 minutes. Stir in sherry and the next 4 ingredients (sherry through soup), and bring to boil. Add chicken pieces; bring to a boil. Cover, reduce heat, and simmer 35 minutes or until chicken is tender. Remove chicken pieces from cooking liquid. Place chicken in a bowl, and chill 15 minutes. Remove chicken from bones, and cut meat into bite-size pieces. Discard the bones. Add chicken to pan; stir in peas. Combine water and cornstarch in a small bowl; stir with a whisk. Add cornstarch mixture to pan; stir well. To prepare dumplings, combine baking mix and milk. Drop the dough into chicken mixture to form 16 dumplings. Bring to a simmer; cook 20 minutes, stirring occasionally. Cover and cook for 10 minutes or until the dumplings are done. Garnish with parsley, if desired. Nutritional Information Amount per serving Calories: 373 Calories from fat: 24% Fat: 10.1g Saturated fat: 2.8g Monounsaturated fat: 3.1g Polyunsaturated fat: 1.5g Protein: 35.9g Carbohydrate: 31.7g Fiber: 2.4g Cholesterol: 99mg Iron: 2.9mg Sodium: 725mg Calcium: 116mg

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Chicken and Mushrooms in Garlic Sauce

Chicken and Mushrooms in Garlic Sauce Put this Chicken and Mushrooms in Garlic White Wine Sauce recipe together in less than 25 minutes, probably without a trip to the store. It's adaptable to your pantry--if you don't have egg noodles, use another kind of pasta, and if you're out of tarragon, try basil, oregano, or thyme. 4 servings Ingredients 4 ounces uncooked medium egg noodles 1 pound skinless, boneless chicken breast halves 2 tablespoons all-purpose flour, divided 1/2 teaspoon salt, divided 1/4 teaspoon freshly ground black pepper, divided 2 tablespoons olive oil, divided 1 tablespoon minced fresh garlic 1 (8-ounce) package presliced exotic mushroom blend (such as shiitake, cremini, and oyster) 1/2 cup dry white wine 1/2 cup fat-free, less-sodium chicken broth 1 teaspoon chopped fresh tarragon 1/4 cup shaved Parmesan cheese Preparation Cook noodles according to package directions, omitting salt and fat. Drain and keep warm. Cut chicken into 1-inch pieces. Place chicken breast halves in a shallow dish. Combine 1 tablespoon flour, 1/4 teaspoon salt, and 1/8 teaspoon pepper, stirring well with a whisk. Sprinkle flour mixture over chicken; toss to coat. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add chicken to pan; sauté 4 minutes or until browned. Remove chicken from pan. Add remaining 1 tablespoon oil to pan. Add garlic, tarragon, and mushrooms to pan; sauté for 3 minutes or until liquid evaporates and mushrooms darken.

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Add white wine to pan; cook 1 minute. Stir in remaining 1 tablespoon flour; cook 1 minute, stirring constantly. Stir in broth, remaining 1/4 teaspoon salt, and remaining 1/8 teaspoon pepper; cook 1 minute or until slightly thick, stirring frequently. Return chicken to the pan. Cover and simmer 2 minutes. Uncover; cook 1 minute or until chicken is done. Stir in noodles; cook 1 minute or until thoroughly heated. Place about 1 1/2 cups chicken mixture on each of 4 plates; top each serving with 1 tablespoon cheese. Nutritional Information Amount per serving Calories: 350 Calories from fat: 29% Fat: 11.1g Saturated fat: 2.6g Monounsaturated fat: 6.2g Polyunsaturated fat: 1.4g Protein: 34.3g Carbohydrate: 26.5g Fiber: 1.2g Cholesterol: 99mg Iron: 2.5mg Sodium: 502mg Calcium: 91mg

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Chicken Cacciatore

Using jarred pasta sauce instead of a homemade sauce makes this classic Italian dish easy, but red wine, fresh basil and shaved Parmigiano-Reggiano cheese help keep it authentic. The rich flavors of fresh vegetables, herbs, and red wine give this Italian chicken cacciatore recipe maximum taste with minimum calories. Serve over a bed of spaghetti or other pasta. 4 servings (serving size: about 1 cup chicken mixture, 2 tablespoons cheese, and 1 1/2 teaspoons basil) Ingredients 1 pound skinless, boneless chicken breast, cut into bite-sized pieces 1 teaspoon dried oregano 1/2 teaspoon dried basil 1/4 teaspoon crushed red pepper Cooking spray 2 cups sliced cremini mushrooms 3/4 cup prechopped bell pepper 1 1/2 cups tomato-basil pasta sauce 1/4 cup dry red wine 1/4 teaspoon salt

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1/4 teaspoon black pepper 1/2 cup (about 2 ounces) shaved Parmigiano-Reggiano cheese 2 tablespoons thinly sliced fresh basil Preparation 1. Heat a large nonstick skillet over medium-high heat. Sprinkle chicken evenly with oregano, dried basil, and red pepper. Coat pan with cooking spray. Add chicken to pan; sauté 2 minutes or until lightly browned, stirring frequently. Add mushrooms and bell pepper to pan; sauté 5 minutes. Stir in pasta sauce and wine; bring to a simmer. Cover, reduce heat, and simmer 10 minutes. Stir in salt and black pepper. Sprinkle with cheese and fresh basil. Nutritional Information Amount per serving Calories: 239 Fat: 6g Saturated fat: 2.7g Monounsaturated fat: 1.4g Polyunsaturated fat: 0.5g Protein: 34.2g Carbohydrate: 11.1g Fiber: 2.6g Cholesterol: 75mg Iron: 2.1mg Sodium: 746mg Calcium: 266mg

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Chicken Pot Pie

:Note that packaged roasted, diced chicken, although convenient, tends to be salty, so be sure to taste before seasoning. To keep sauce from bubbling over in the oven, place on a baking sheet or seal edges of dough by pressing with back of a fork around the rim of pie dish. Prep: 20 minutes, Bake: 30 minutes. Makes 4 to 6 servings Ingredients 1/2 cup butter 2 small leeks or 1 small onion, chopped 1/2 cup all-purpose flour 1 (14-ounce) can low-sodium chicken broth 3/4 teaspoon salt 1/4 teaspoon freshly ground pepper 1 teaspoon Worcestershire sauce 1/2 cup frozen peas 2 cups frozen baby corn blend* 1/3 cup chopped fresh parsley 1 tablespoon chopped fresh dill, divided 3 cups chopped cooked chicken 1/2 (15-ounce) refrigerated piecrust 1 large egg yolk

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1 tablespoon water Preparation 1. Preheat oven to 400°. Melt butter over medium heat. Sauté leeks 7 minutes. Sprinkle flour over leeks. Cook, stirring constantly, for 3 minutes. Whisk in chicken broth and next 3 ingredients; bring to a boil. Remove from heat. Add peas, corn blend, parsley, 2 teaspoons dill, and chicken. Mix well. Pour into a greased 9-inch deep pie dish. 2. Whisk together egg yolk and 1 tablespoon water, and brush underside of crust edge with egg wash. Place crust, brushed side down, over pie; crimp or use back of fork to seal rim of crust around dish. Cut 4 to 5 vents in the pastry. Brush top with egg wash, and sprinkle with remaining 1 teaspoon dill. Bake at 400° for 30 to 35 minutes or until pastry is golden brown and mixture is bubbling. *For testing purposes, I used Birdseye baby corn mix with corn, carrots, and broccoli.

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Chicken Stuffed with Spinach, Feta, and Pine Nuts...

This chicken recipe is filled with Mediterranean flavors and pairs well with couscous. Use mozzarella or provolone for a milder kid's dish.... 4 servings (serving size: 1 stuffed chicken breast half).... Ingredients... 5 ounces fresh spinach, chopped 1/2 cup (2 ounces) crumbled feta cheese 2 tablespoons pine nuts, toasted 1 teaspoon fresh thyme, minced 2 teaspoons fresh lemon juice 2 garlic cloves, minced 4 (6-ounce) skinless, boneless chicken breast halves 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 1 tablespoon olive oil 1/2 cup fat-free, lower-sodium chicken broth

Preparation.... 1. Preheat oven to 350°. 2. Heat a large nonstick ovenproof skillet over medium-high heat. Add spinach to pan; cook 1 minute or until spinach wilts, tossing constantly. Place spinach in a colander; press until barely moist. Wipe pan clean. 3. Combine spinach, cheese, nuts, thyme, juice, and garlic. Cut a horizontal slit through the thickest portion of each chicken breast half to form a pocket. Stuff 3 tablespoons filling into each pocket. Seal

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with wooden picks. Sprinkle chicken with salt and pepper. 4. Heat oil in pan over medium-high heat. Add chicken; cook 3 minutes on each side or until brown. Add broth, and cover pan. Place pan in oven. Bake at 350° for 15 minutes or until done.

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Chicken Thighs with Olives and Tomato

Brown flavorful chicken thighs, then simmer in a slow cooker with garlic, diced tomatoes, and white wine for an Italian-inspired chicken dinner. 6 servings (serving size: 2 chicken thighs and about 1/3 cup sauce) Ingredients 12 chicken thighs (about 4 pounds), skinned 1 teaspoon kosher salt, divided 1/4 teaspoon freshly ground black pepper, divided 1 teaspoon olive oil 1 1/2 tablespoons minced garlic 1/4 cup dry white wine 3 tablespoons tomato paste 2 to 3 teaspoons crushed red pepper 1 (28-ounce) can diced tomatoes, drained 1/4 cup sliced pitted kalamata olives 2 tablespoons chopped fresh flat-leaf parsley Preparation

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1. Sprinkle chicken with 1/2 teaspoon salt and 1/8 teaspoon black pepper. Heat oil in a large skillet over medium-high heat. Add chicken to pan; cook 2 minutes on each side or until browned. Place chicken in an electric slow cooker. Add garlic to pan, and sauté 30 seconds, stirring constantly. Add wine, scraping pan to loosen browned bits; cook 30 seconds. Place wine mixture in cooker. Add tomato paste, crushed red pepper, and tomatoes to cooker. Cover and cook on HIGH 4 hours. Stir in remaining 1/2 teaspoon salt, remaining 1/8 teaspoon pepper, olives, and parsley. Note: Add capers along with the olives, parsley, and seasoning for a more briny flavor, if you like. The parsley goes in last to keep its flavor and color intense.

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Classic Meat Loaf...

Combining three types of ground meat lends more depth to the overall flavor of this meat loaf recipe. Serve with roasted carrots and onions.... 6 servings (serving size: 2 slices) Ingredients.. 1 (1 1/2 ounce) slice white bread 2 tablespoons fat-free milk 1/2 cup ketchup, divided 2/3 pound ground beef, extra lean (raw) 1/2 pound lean ground veal 6 ounces lean ground pork 1/2 cup chopped onion 1/3 cup chopped fresh parsley 1 tablespoon Dijon mustard 1 teaspoon dried basil 3/4 teaspoon salt 1/4 teaspoon black pepper 2 large egg whites Cooking spray

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Preparation

Preheat oven to 350°. Place bread in a food processor; pulse 10 times or until coarse breadcrumbs measure 1 1/2 cups. Combine breadcrumbs and milk in a large bowl; let stand for 5 minutes. Add 2 tablespoons ketchup and remaining ingredients except cooking spray. Shape meat mixture into a 9 x 5-inch loaf on a broiler pan coated with cooking spray. Spread remaining 6 tablespoons ketchup over top of meat loaf. Bake at 350° for 1 hour or until a thermometer registers 160°. Let stand for 10 minutes. Cut the loaf into 12 slices.

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Cornflake-Crusted Halibut with Chile-Cilantro Aioli

I loved this recipe so much, I gave it my highest rating. Make the mayonnaise-based aioli ahead, if you like. To crush the cornflakes, place them in a zip-top plastic bag, seal, and press with a rolling pin. 4 servings (serving size: 1 fish fillet, about 1 tablespoon mayonnaise mixture, and 1 lemon wedge) Ingredients Aioli: 2 tablespoons minced fresh cilantro 3 tablespoons fat-free mayonnaise 1 serrano chile, seeded and minced 1 garlic clove, minced Fish: 1 cup fat-free milk 1 large egg white, lightly beaten 2 cups cornflakes, finely crushed 1/4 cup all-purpose flour 1/2 teaspoon salt 1/4 teaspoon black pepper 2 tablespoons olive oil 4 (6-ounce) halibut fillets Lemon wedges

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Preparation To prepare aioli, combine first 4 ingredients, stirring well. To prepare fish, combine milk and egg white in a shallow dish, stirring well with a whisk. Combine cornflakes, flour, salt, and black pepper in a shallow dish. Heat oil in a large nonstick skillet over medium-high heat. Dip fish in milk mixture; dredge in cornflake mixture. Add fish to pan; cook 4 minutes on each side or until fish flakes easily when tested with a fork. Serve with mayonnaise mixture and lemon wedges. Nutritional Information Amount per serving Calories: 367 Calories from fat: 27% Fat: 11.2g Saturated fat: 1.6g Monounsaturated fat: 6.3g Polyunsaturated fat: 1.9g Protein: 40.8g Carbohydrate: 25.1g Fiber: 2.2g Cholesterol: 56mg Iron: 2.4mg Sodium: 645mg Calcium: 166mg

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Cornmeal-Crusted Scallops with Mint Chimichurri

Chimichurri is a thick herb sauce commonly made with parsley and oregano, and served with grilled meat in Argentina. Mint gives this version a more delicate taste, making it perfect for seafood. Serve over a bed of rice to soak up the flavorful sauce. 4 servings (serving size: about 4 ounces sea scallops and 2 tablespoons chimichurri) Ingredients 1 1/2 cups loosely packed fresh mint leaves 3/4 cup sliced green onions 2 tablespoons water 1 1/2 tablespoons fresh lime juice 1 tablespoon honey 1 teaspoon minced seeded serrano chile 1/2 teaspoon salt 1/2 teaspoon freshly ground black pepper 1 garlic clove 3 tablespoons yellow cornmeal 1 1/2 pounds sea scallops 1 tablespoon olive oil $ Green onion strips (optional)

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Preparation Place first 9 ingredients in a food processor; process until finely chopped. Set aside. Place cornmeal in a shallow dish. Dredge scallops in cornmeal. Heat oil in a large nonstick skillet over medium-high heat. Add scallops; cook 3 minutes on each side or until done. Serve with chimichurri, and garnish with onion strips, if desired Nutritional Information Amount per serving Calories: 237 Calories from fat: 19% Fat: 4.9g Saturated fat: 0.6g Monounsaturated fat: 2.6g Polyunsaturated fat: 0.9g Protein: 29.6g Carbohydrate: 17.3g Fiber: 2.1g Cholesterol: 56mg Iron: 1.4mg Sodium: 576mg Calcium: 68mg

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Country Oxtails...

4 servings ... Ingredients 3 pounds oxtails House Seasoning, recipe follows 1 teaspoon olive oil 1 can beef broth 1 cup red wine 1 tablespoon Worcestershire sauce 6 cloves garlic, large ones cut in 1/2 1 teaspoon dried basil 1 teaspoon dried oregano 2 bay leaves 1 (8-ounce) can tomato sauce 1/2 Vidalia onion, cut into 6 wedges 6 small new red potatoes, cut in 1/2 4 medium carrots, cut into 2-inch lengths 1 pot hot buttered rice Directions

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Preheat oven to 300 to 350 degrees F. Sprinkle the oxtails liberally with House Seasoning on both sides. House Seasoning: 1 cup salt 1/4 cup black pepper 1/4 cup garlic powder Coat the bottom of a heavy oven-proof Dutch oven with the olive oil. Once heated, add the oxtails and sear on all sides. Remove and set aside. Scrape up the brown bits from the bottom of the pan. Add the beef broth, red wine, Worcestershire sauce, and garlic cloves. Stir. Add basil, oregano, bay leaves, hot sauce, tomato sauce, and the reserved oxtails. Stir to combine all ingredients together. Cover tightly, place in oven, and bake for 2 to 3 hours. Remove from oven and bring to a simmer on stove top. Add the sweet onion wedges, red potatoes, garlic and carrots to the pot. Cover and simmer until potatoes are almost tender, roughly 15 minutes. Serve oxtails with the vegetables over hot buttered rice.

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Country-Fried Steak with Mushroom Gravy..

You might know country fried steak as chicken fried steak, depending on where you live. I call for cubed steak, but you can buy regular sirloin steak and pound it with a rolling pin. For the mashed potatoes, you can't beat the frozen variety for speed... 4 servings (serving size: 1 steak, about 1/3 cup gravy, and about 1 cup mashed potatoes).. Ingredients.. 3 tablespoons fat-free milk 2 large egg whites 1/3 cup all-purpose flour 1/2 teaspoon onion powder 1/2 teaspoon salt 1/4 teaspoon garlic powder 1/4 teaspoon black pepper 4 (4-ounce) sirloin cubed steaks 2 teaspoons vegetable oil 2 2/3 cups frozen mashed potatoes (such as Ore Ida) 1 1/3 cups fat-free milk 2 cups mushrooms, quartered 2 1/2 tablespoons all-purpose flour 1/4 teaspoon salt 1 (14-ounce) can fat-free, low-salt beef broth

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Preparation Combine 3 tablespoons milk and egg whites in a shallow dish, stirring with a whisk. Combine 1/3 cup flour and next 4 ingredients (1/3 cup flour through pepper) in a shallow dish. Working with 1 steak at a time, dip in egg mixture; dredge in flour mixture. Repeat procedure with remaining steaks, egg mixture, and flour mixture. Heat oil in a large nonstick skillet over medium-high heat. Add steaks; cook 3 minutes on each side or until browned. Remove steaks from pan; keep warm. While steaks cook, prepare mashed potatoes according to package directions, using 1 1/3 cups milk. Keep warm. Add mushrooms to pan; sauté 3 minutes. Combine 2 1/2 tablespoons flour, 1/4 teaspoon salt, and broth, stirring with a whisk. Add broth mixture to pan. Bring to a boil; cook 1 minute, stirring constantly. Spoon over steaks. Serve with mashed potatoes

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Crab Cakes with Remoulade

These crab cakes are on the bready side, so if that's not your preference, omit a couple tablespoons of breadcrumbs. Serve with a green salad. 4 servings (serving size: 1 crab cake and 2 tablespoons rémoulade) Ingredients Crab cakes: 2 teaspoons olive oil 1 cup dry breadcrumbs 1/2 cup thinly sliced green onions 1/2 pound lump crabmeat, shell pieces removed 1 (4-ounce) jar diced pimiento, drained 1 tablespoon Dijon mustard 1 tablespoon fresh lemon juice 1/4 teaspoon salt 1 large egg Remoulade: 1/3 cup low-fat mayonnaise 2 teaspoons 2% reduced-fat milk

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1 teaspoon capers, chopped 1/8 teaspoon ground red pepper 1 small garlic clove, minced Preparation To prepare crab cakes, heat oil in a large nonstick skillet over medium-high heat. Combine breadcrumbs, onions, crabmeat, and pimiento in a medium bowl. Combine mustard, juice, salt, and egg, stirring with a whisk. Add egg mixture to crab mixture, tossing gently to combine. Divide crab mixture into 4 equal portions, shaping each into a 1-inch-thick patty. Add crab cakes to skillet; cook 2 minutes. Turn cakes; reduce heat to medium. Cook 3 minutes or until golden brown. To prepare rémoulade, combine mayonnaise and remaining ingredients, stirring with a whisk. Serve with crab cakes. Nutritional Information Amount per serving Calories: 246 Calories from fat: 27% Fat: 7.4g Saturated fat: 1.4g Monounsaturated fat: 2.2g Polyunsaturated fat: 2.9g Protein: 16.1g Carbohydrate: 28.5g Fiber: 1.6g Cholesterol: 97mg Iron: 3.1mg Sodium: 870mg Calcium: 136mg

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Creamy Chicken Enchiladas...

If you're looking for an easy Mexican main dish recipe, try these creamy chicken enchiladas. Eight ingredients and a few minutes of prep time are all you need to get these enchiladas baking away in the oven... Makes 4 to 5 servings.. Ingredients.. 1 tablespoon butter or margarine 1 medium onion, chopped 1 (4.5-ounce) can chopped green chiles, drained 1 (8-ounce) package cream cheese, cut up and softened 3 1/2 cups chopped cooked chicken breast 8 (8-inch) flour tortillas 2 (8-ounce) packages Monterey Jack cheese, shredded 2 cups whipping cream

Preparation... Melt butter in a large skillet over medium heat; add onion, and saute 5 minutes. Add green chiles; saute 1

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minute. Stir in cream cheese and chicken; cook, stirring constantly, until cream cheese melts. Spoon 2 to 3 tablespoons chicken mixture down center of each tortilla. Roll up tortillas, and place, seam side down, in a lightly greased 13- x 9-inch baking dish. Sprinkle with Monterey Jack cheese, and drizzle with whipping cream. Bake at 350° for 45 minutes

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Creamy Fettuccine with Shrimp and Bacon

A dish of shrimp sautéed in bacon drippings and tossed with fettuccine sounds like a no-no for the calorie conscious. But at under 400 calories a serving, indulge! Cook the fettuccine al dente so the strands remain intact and maintain their slightly firm texture 8 servings (serving size: about 1 1/4 cups pasta and 1 1/2 teaspoons parsley) Ingredients 1 pound uncooked fettuccine 2 bacon slices (uncooked) 1 pound large shrimp, peeled and deveined 1 garlic clove, minced 1 1/2 cups frozen green peas, thawed 1 cup shredded carrot 2 cups 2% reduced-fat milk 2 tablespoons all-purpose flour 1/2 teaspoon salt 1/2 teaspoon freshly ground black pepper 1 cup (4 ounces) grated Parmesan cheese 1/2 cup chopped fresh flat-leaf parsley, divided Preparation Cook pasta according to package directions, omitting salt and fat. Drain well; keep warm. Cook bacon in a large nonstick skillet over medium-high heat 6 minutes or until crisp. Remove bacon from the pan, reserving 1 tablespoon drippings in pan. Crumble bacon; set aside. Add shrimp and garlic to pan; sauté over medium-high heat 2 minutes. Add peas and carrot; cook 2 minutes or just until shrimp are done. Transfer shrimp mixture to a large bowl; keep warm. Combine milk, flour, salt, and pepper, stirring with a whisk. Add milk mixture to pan; cook over medium

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heat 3 minutes or until thickened and bubbly, stirring constantly with a whisk. Remove pan from heat; add cheese, stirring until blended. Add milk mixture to shrimp mixture; stir until combined. Add pasta and 1/4 cup parsley, tossing gently to coat. Transfer pasta mixture to a platter, or divide evenly among each of 8 plates; sprinkle evenly with remaining 1/4 cup parsley and crumbled bacon. Serve immediately. Nutritional Information Amount per serving Calories: 382 Calories from fat: 18% Fat: 7.7g Saturated fat: 3.7g Monounsaturated fat: 1.2g Polyunsaturated fat: 0.5g Protein: 25g Carbohydrate: 52.9g Fiber: 3.6g Cholesterol: 101mg Iron: 4.1mg Sodium: 505mg Calcium: 218mg

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Creamy Wild-Rice Soup with Smoked Turkey

This top-rated smoked turkey soup recipe is perfect paired with a hot grilled cheese sandwich or hearty panini. 8 servings (serving size: 1 cup) Ingredients 2 teaspoons butter or stick margarine 1 cup chopped carrot 1 cup chopped onion 1 cup chopped green onions 1 teaspoon chopped fresh or 1/4 teaspoon dried rosemary 1/4 teaspoon black pepper 3 garlic cloves, minced 2 (16-ounce) cans fat-free, less-sodium chicken broth 1 1/2 cups chopped smoked turkey breast (1/2 pound) 1 cup uncooked wild rice 1/3 cup all-purpose flour 2 3/4 cups 2% reduced-fat milk 2 tablespoons dry sherry 1/2 teaspoon salt

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Preparation Melt the butter over medium-high heat. Add carrot and next 5 ingredients (carrot through garlic). Sauté 8 minutes or until browned. Stir in broth, scraping pan to loosen browned bits. Stir in turkey and rice; bring to a boil. Cover, reduce heat, and simmer 1 hour and 15 minutes or until rice is tender. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and milk in a small bowl, stirring with a whisk. Add to pan. Cook over medium heat until thick (about 8 minutes), stirring frequently. Stir in sherry and salt. Nutritional Information Amount per serving Calories: 203 Calories from fat: 16% Fat: 3.5g Saturated fat: 1.9g Monounsaturated fat: 1g Polyunsaturated fat: 0.5g Protein: 15g Carbohydrate: 28.2g Fiber: 2.4g Cholesterol: 25mg Iron: 1.1mg Sodium: 540mg Calcium: 129mg

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Crispy Oven-Baked Tilapia with Lemon-Tomato Fettuccine

Makes 4 servings Ingredients • 2 lemons • 1 cup panko (Japanese breadcrumbs) • 1 teaspoon paprika • 4 (4-oz.) tilapia fillets • 2 teaspoons salt, divided • 6 tablespoons butter, melted • 1 (16-oz.) package spinach fettuccine • 2 tablespoons butter • 1 cup chopped sweet onion • 4 garlic cloves, pressed • 1 (14.5-oz.) can petite-diced tomatoes • 2 tablespoons drained capers • 1/4 cup crumbled feta cheese • 1/4 cup chopped fresh basil •

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Preparation 1. 1. Preheat oven 425°. Grate zest from lemons to equal 4 tsp. Cut lemons in half; squeeze juice from lemons into a measuring cup to equal 2 Tbsp. Combine panko, paprika, and 2 tsp. lemon zest in a shallow dish. Sprinkle fish with 1 tsp. salt. Dip fish in 1/4 cup melted butter; dredge in panko mixture, pressing panko to adhere. Place fish on a lightly greased rack in an aluminum foil-lined broiler pan. Drizzle remaining 2 Tbsp. melted butter over fish. Bake 20 to 25 minutes or until fish flakes with a fork. 2. 2. Meanwhile, prepare pasta according to package directions. Melt 2 Tbsp. butter in a large skillet over medium heat; add onion, and sauté 5 to 6 minutes or until golden. Add garlic, and cook 1 minute. Add tomatoes, and cook 5 to 6 minutes or until tomato mixture begins to thicken. Stir in 2 Tbsp. lemon juice, 2 Tbsp. capers, and remaining 2 tsp. lemon zest and 1 tsp. salt; cook 2 to 3 minutes. Remove from heat, and toss with hot cooked pasta, feta cheese, and basil. Serve with fish.

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Curried Chicken Salad

Swap your usual chicken salad recipe for this spicy-sweet version flavored with fresh fruit, curry powder, and a hint of honey. Serve on a baguette or with whole-grain crackers for a refreshing–and fast–meal. 2 servings (serving size: 1 1/4 cups) Ingredients 1 1/2 cups chopped cooked chicken breast (about 8 ounces) 1/2 cup halved seedless red grapes 1/2 cup diced peeled apple 2 tablespoons diced pineapple 1 tablespoon dried currants 3 tablespoons low-fat mayonnaise 1 teaspoon honey 1/2 teaspoon curry powder 1/2 teaspoon fresh lemon juice 1/8 teaspoon salt 1/8 teaspoon freshly ground black pepper 1 tablespoon sliced almonds, toasted Preparation Combine first 5 ingredients in a large bowl. Combine mayonnaise and next 5 ingredients (through pepper), stirring with a whisk. Pour mayonnaise mixture over chicken mixture; toss gently to coat. Sprinkle with almonds. Cover and chill.

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Deviled Shrimp (Camarones a la Diabla)

Grilled shrimp covered in zesty salsa makes a tasty main dish or impressive appetizer Ingredients 1 1/2 pounds shrimp (31 to 40 per lb.; see notes), deveined with shells on, rinsed, and drained 1 cup chipotle salsa (recipe follows) Lime wedges Preparation 1. Thread shrimp equally on 10 to 12 skewers (if using wooden ones, soak in water 30 minutes first). Reserve 1/2 cup salsa for serving; coat shrimp with remaining 1/2 cup. 2. Set shrimp on a barbecue grill over hot coals or high heat on a gas grill (you can hold your hand at grill level only 2 to 3 seconds); close lid on gas grill. Cook, turning once, just until shrimp are barely opaque but still moist-looking in center of thickest part (cut to test), 4 to 6 minutes total. Serve with reserved 1/2 cup salsa and lime wedges. Note: I leave the shells on the shrimp to keep them juicy. Devein them in the shell or buy frozen deveined, unshelled shrimp and thaw. Or for easier eating, use shelled, deveined shrimp. You can grill the shrimp up to 4 hours ahead; cover and chill.

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Fall Vegetable Curry

Embrace Indian flavors by making this vegetarian meal that only takes about 30 minutes from start to finish. 4 servings (serving size: 1 cup curry and 2 tablespoons yogurt) Ingredients 1 1/2 teaspoons olive oil 1 cup diced peeled sweet potato 1 cup small cauliflower florets 1/4 cup thinly sliced yellow onion 2 teaspoons Madras curry powder 1/2 cup organic vegetable broth (such as Swanson) 1/4 teaspoon salt 1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained 1 (14.5-ounce) can no-salt-added diced tomatoes, undrained 2 tablespoons chopped fresh cilantro 1/2 cup plain 2% reduced-fat Greek yogurt Preparation 1. Heat olive oil in a large nonstick skillet over medium-high heat. Add sweet potato to pan; sauté 3 minutes. Decrease heat to medium. Add cauliflower, onion, and curry powder; cook 1 minute, stirring

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mixture constantly. Add broth and next 3 ingredients (through tomatoes); bring to a boil. Cover, reduce heat, and simmer 10 minutes or until vegetables are tender, stirring occasionally. Sprinkle with cilantro; serve with yogurt. Nutritional Information Amount per serving Calories: 231 Fat: 3.9g Saturated fat: 0.9g Monounsaturated fat: 1.6g Polyunsaturated fat: 0.9g Protein: 10.4g Carbohydrate: 40.8g Fiber: 8.6g Cholesterol: 2mg Iron: 2.5mg Sodium: 626mg Calcium: 106mg

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Fiery Beef and Rice Noodle Salad

Think salads aren't filling? Then you haven't tried this one packed with rice noodles, fresh vegetables, and tender steak. 4 servings (serving size: 1 1/2 cups salad and about 1 tablespoon basil)

Ingredients 2 ounces uncooked rice stick noodles 12 ounces flank steak, trimmed 1/4 teaspoon salt 1/4 teaspoon black pepper Cooking spray 2 cups shredded iceberg lettuce 1/3 cup thinly vertically sliced red onion 1 cucumber, peeled, halved lengthwise, and thinly sliced 1/2 habanero pepper, minced 1/4 cup fresh lime juice 1 tablespoon sugar 1 tablespoon fish sauce 12 basil leaves, torn

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Preparation 1. Cook noodles according to package directions. Drain and rinse with cold water; drain. Coarsely chop noodles. 2. While noodles cook, freeze steak 5 minutes. Remove from freezer; cut across grain into 1/8-inch-thick slices. Sprinkle with salt and black pepper. 3. Heat a large cast-iron skillet over medium-high heat. Coat with cooking spray. Add beef; sauté 4 minutes. 4. Combine steak, noodles, lettuce, onion, cucumber, and habanero. Combine juice, sugar, and fish sauce; pour over noodle mixture, tossing gently. Sprinkle with basil. Nutritional Information Amount per serving Calories: 197 Fat: 4.3g Saturated fat: 1.7g Monounsaturated fat: 1.6g Polyunsaturated fat: 0.2g Protein: 20g Carbohydrate: 20.2g Fiber: 1.3g Cholesterol: 27mg Iron: 1.8mg Sodium: 545mg Calcium: 35mg

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Five-Alarm Spicy Chicken

Jerk Chicken with Corn Bread Makes 4 servings Ingredients 2 bunches scallions, trimmed 2 tablespoons paprika 1 1/2 tablespoons garlic powder 1 1/2 teaspoons ground allspice 1 teaspoon ground nutmeg 3/4 teaspoon cayenne pepper 1 teaspoon kosher salt 1/4 teaspoon freshly ground black pepper 1 1/2 tablespoons olive oil Juice of 1/2 lime 2 tablespoons molasses 1 4-pound chicken, cut into pieces 1 8.5-ounce box corn muffin mix 1 jalapeno, seeded and minced

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Lime wedges (optional) Preparation Heat oven to 400° F. Thinly slice the dark green tips of 4 scallions; set aside. Place the remaining scallions in a roasting pan. In a small bowl, combine the paprika, garlic powder, allspice, nutmeg, cayenne, salt, black pepper, oil, lime juice, and molasses. Spread the spice mixture over and under the chicken skin. Place the chicken on top of the scallions. Roast until the chicken is cooked through, about 45 minutes. Meanwhile, prepare the corn muffin mix according to the package directions. Stir in the jalapeno and reserved sliced scallions and scrape the batter into a greased 8-inch-square pan. Place in oven and bake for 15 to 20 minutes. Serve the chicken with the roasted scallions, corn bread, and lime wedges, if desired. Tip: For a more intense flavor, rub the spice mixture over the chicken, then refrigerate for at least 8 hours before roasting. Nutritional Information Amount per serving Calcium: 147.84mg Calories: 893.44 Calories from fat: 43% Carbohydrate: 59.78g Cholesterol: 238.97mg Fat: 42.81g Fiber: 7.47g Iron: 7.59mg Protein: 66.01mg Saturated fat: 11.03g Sodium: 1141.23mg

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Five-Star Black Bean Burrito This recipe is a reader favorite and sure to become one of your go-to weeknight meals.

4 servings (serving size: 1 burrito) Ingredients 1 (7-ounce) can chipotle chiles in adobo sauce 1/2 cup reduced-fat sour cream 1 (15-ounce) can black beans, rinsed, drained, and divided 1 cup frozen whole-kernel corn, thawed 4 (8-inch) flour tortillas Cooking spray 1 cup bottled salsa 1/2 cup (2 ounces) shredded Monterey Jack cheese Preparation Preheat oven to 350°. Remove one chile from can. Chop chile. Reserve remaining adobo sauce and chiles for another use. Combine sour cream and chile in a medium bowl; let stand 10 minutes. Place half of beans in a food processor; process until finely chopped. Add chopped beans, remaining beans, and corn to sour cream mixture. Spoon 1/2 cup bean mixture down the center of each tortilla. Roll up tortillas; place, seam side down, in an 11 x 7-inch baking dish coated with cooking spray. Spread salsa over tortillas; sprinkle with cheese. Cover and bake at 350° for 20 minutes or until thoroughly heated.

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Note: Half of the beans are finely chopped to give the filling a thick, creamy consistency. This dish can be made up to 8 hours in advance and chilled; just bring it back to room temperature before baking. Nutritional Information Amount per serving Calories: 365 Calories from fat: 29% Fat: 11.7g Saturated fat: 5.8g Monounsaturated fat: 2.8g Polyunsaturated fat: 0.8g Protein: 15.7g Carbohydrate: 55.3g Fiber: 7.2g Cholesterol: 28mg Iron: 3.5mg Sodium: 893mg Calcium: 311mg

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Greek-Flavored Turkey Burgers

Bursts of feta cheese, red onion, and fresh mint add spark to these flavorful burgers 4 servings (serving size: 1 burger) Ingredients 1 large egg white 1 cup chopped red onion 3/4 cup chopped fresh mint 1/2 cup dry breadcrumbs 1/3 cup (about 1 1/2 ounces) crumbled feta cheese 2 tablespoons fresh lemon juice 1 teaspoon dried dill 1 pound ground turkey Cooking spray 4 (1 1/2-ounce) hamburger buns, split $ 1 (7-ounce) bottle roasted red bell peppers, drained and cut into 1-inch strips

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Preparation Place egg white in a large bowl; lightly beat with a whisk. Add onion and next 6 ingredients (through turkey); stir well to combine. Divide turkey mixture into 4 equal portions, shaping each into a 1/2-inch-thick patty. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add patties to pan; cook 8 minutes on each side or until done. Place patties on bottom halves of hamburger buns. Divide peppers evenly among burgers; cover with top halves of buns. Note: To freeze extra servings, wrap each uncooked patty individually first in plastic wrap and then in heavy-duty aluminum foil. Freeze for up to 2 months. To serve, thaw patties completely in refrigerator, and then cook and serve as directed. Nutritional Information Amount per serving Calories: 426 Calories from fat: 33% Fat: 15.7g Saturated fat: 5.7g Monounsaturated fat: 5.5g Polyunsaturated fat: 3.2g Protein: 30.5g Carbohydrate: 40g Fiber: 2.8g Cholesterol: 101mg Iron: 4.5mg Sodium: 790mg Calcium: 177mg

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Grilled Chicken Thighs with Roasted Grape Tomatoes...

Although the tomato mixture and tangy lemon marinade complement the full-flavored chicken thighs, you can use this same preparation with tuna steaks. Roast the tomatoes while the chicken marinates. Garnish with fresh parsley.... 4 servings (serving size: 2 chicken thighs and 1/4 cup tomato mixture)... Ingredients.. Chicken: 1 tablespoon grated lemon rind 2 tablespoons fresh lemon juice 1 teaspoon olive oil 2 garlic cloves, minced 8 skinless, boneless chicken thighs (about 1 1/2 pounds) 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper Cooking spray

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Tomatoes: 2 cups grape tomatoes 2 teaspoons olive oil 2 tablespoons chopped fresh parsley 1 teaspoon grated lemon rind 1 tablespoon fresh lemon juice 1 tablespoon capers 1/8 teaspoon salt 1/8 teaspoon freshly ground black pepper

Preparation 1. Prepare grill. 2. To prepare chicken, combine first 4 ingredients in a large zip-top plastic bag. Add chicken to bag; seal. Marinate in refrigerator 15 minutes, turning the bag occasionally. 3. Remove chicken from bag; discard marinade. Sprinkle chicken evenly with 1/2 teaspoon salt and 1/4 teaspoon pepper. Place chicken on grill rack coated with cooking spray; grill 5 minutes on each side or until done. 4. Preheat oven to 425°. 5. To prepare tomatoes, combine tomatoes and 2 teaspoons oil in an 8-inch square baking dish; toss gently. Bake at 425° for 18 minutes or until tomatoes are tender. Combine tomato mixture, parsley, and remaining ingredients, stirring gently. Serve with chicken.

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Grilled Cilantro Chicken with Pickled Tomato and Avocado Salsa...

Serves 4 Ingredients.. Salsa 1 pound medium beefsteak-type tomatoes, quartered, seeds squeezed out 2 serrano chiles, thinly sliced 1/2 cup thinly sliced green onions 1/2 cup distilled white vinegar 2 1/2 tablespoons packed light or dark brown sugar 1 1/2 teaspoons kosher salt 4 teaspoons minced fresh ginger 1 tablespoon minced garlic 2 teaspoons mustard seeds 2 teaspoons freshly cracked black pepper 2 teaspoons ground cumin 1 teaspoon cayenne 1/2 teaspoon turmeric 1/2 cup extra-virgin olive oil 2 firm-ripe avocados, cut into 3/4-in. chunks

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Chicken 1/4 cup extra-virgin olive oil 1/4 cup fresh lime juice 1/2 cup chopped cilantro 1 tablespoon ground cumin 1/2 teaspoon kosher salt 1/2 teaspoon freshly ground black pepper 4 chicken breast halves with bone and skin (2 1/2 lbs. total)

Preparation 1. Make salsa: In a bowl, combine tomatoes, chiles, and green onions. In a medium saucepan over high heat, bring vinegar to a boil. Add sugar and salt and cook, stirring, until dissolved, about 1 minute. Remove from heat. Put ginger, garlic, and dry spices in a bowl. In another medium saucepan, heat olive oil over medium-high heat until rippling. Add ginger mixture and cook, stirring, until fragrant, 1 minute. Remove from heat, stir in seasoned vinegar, and pour over tomato mixture. 2. Let salsa cool, then cover and chill at least 1 hour and up to 4 hours. About 1 hour before serving, stir avocados into salsa and bring to room temperature. 3. Make chicken: In a large bowl, combine olive oil, lime juice, cilantro, cumin, salt, and pepper. Turn chicken in mixture to coat. Let stand at room temperature, turning occasionally, for 30 to 45 minutes. 4. Prepare a grill for high heat (450° to 550°; you can hold your hand 5 in. above cooking grate only 2 to 4 seconds). Lift chicken from marinade (discard marinade) and grill chicken (cover gas grill), turning often to prevent scorching, until no longer pink in center, 15 to 20 minutes. 5. Transfer chicken to a platter and spoon salsa on top, saving half of liquid for another use (such as salad dressing)

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Grilled Ham and Cheese Waffle Sandwiches

Makes 4 servings Ingredients 8 frozen toaster waffles 1 tablespoon Dijon mustard (optional) 1/2 pound sliced deli ham 1/4 pound Cheddar, thinly sliced 4 tablespoons unsalted butter Preparation Place 4 of the waffles on a work surface. Spread one side of each with the mustard (if using). Top with the ham, cheese, and the remaining waffles. Spread the top of each sandwich with 1/2 tablespoon of the butter. Melt the remaining butter in a large nonstick skillet over medium heat. Place the sandwiches in the skillet, buttered-side up. Cook, pressing occasionally with the back of a spatula, until the cheese melts and the waffles are golden, 3 to 4 minutes on each side.

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Nutritional Information Amount per serving Calcium: 360.88mg Calories: 439.26 Calories from fat: 5% Carbohydrate: 28.49g Cholesterol: 100.91mg Fat: 26.79g Fiber: 1.52g Iron: 3.6mg Protein: 21.35mg Saturated fat: 14.12g Sodium: 1465.58mg

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Grilled Oysters with Chipotle Glaze

Seafood Watch recommends using farmed oysters, which can be grown in protected areas and harvested with minimal environmental impact. Have your fishmonger do the shucking if you like; just ask that the juices be saved. Prep and Cook Time: about 1 hour. Notes: If glaze stiffens, set it on the hot grill for a minute. Find rock salt at most large grocery stores. Makes 8 servings Ingredients 2 tablespoons plus 2 tsp. fresh lime juice 2 tablespoons olive oil 1 tablespoon tequila 1 teaspoon minced cilantro 1 teaspoon coarse sea salt or kosher salt 1/4 teaspoon freshly ground black pepper 24 farm-raised oysters on the half-shell, juices retained 4 tablespoons unsalted butter, softened 2 tablespoons mayonnaise 1 canned chipotle chile in adobo sauce, minced, plus 1 1/2 tsp. sauce 1 teaspoon minced fresh lime zest At least 2 cups rock salt for lining platter Canola-oil cooking spray

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Preparation 1. Whisk 2 tbsp. lime juice with olive oil, tequila, cilantro, 1/2 tsp. salt, and the pepper in a bowl. Add

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Herbed Chicken and Dumplings

Fluffy herb-flecked dumplings, tender vegetables, and rich dark-meat chicken combine in this soul-satisfying classic. Garnish with parsley sprigs, if desired. 2 servings (serving size: 2 cups) Ingredients Cooking spray 8 ounces skinless, boneless chicken thighs, cut into bite-sized pieces 3/4 cup (1/4-inch) diagonally cut celery 1/2 cup (1/4-inch) diagonally cut carrot 1/2 cup chopped onion 1/8 teaspoon dried thyme 3 parsley sprigs 1 bay leaf 3 cups fat-free, less-sodium chicken broth 2.25 ounces all-purpose flour (about 1/2 cup) 1 tablespoon chopped fresh parsley 1/4 teaspoon baking powder 1/4 teaspoon salt 1/4 cup 1% low-fat milk

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Preparation 1. Heat a large saucepan over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 4 minutes, browning on all sides. Remove chicken from pan; keep warm. Add celery and next 5 ingredients (through bay leaf) to pan; sauté 5 minutes or until onion is tender. Return chicken to pan; cook 1 minute. Add broth to pan; bring mixture to a boil. Cover, reduce heat, and simmer 30 minutes. 2. Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, chopped parsley, baking powder, and salt in a medium bowl. Add milk, stirring just until moist. Spoon by heaping teaspoonfuls into broth mixture; cover and simmer 10 minutes or until dumplings are done. Discard parsley sprigs and bay leaf. Nutritional Information Amount per serving Calories: 285 Calories from fat: 16% Fat: 5.2g Saturated fat: 1.5g Monounsaturated fat: 1.9g Polyunsaturated fat: 1.2g Protein: 25g Carbohydrate: 35.2g Fiber: 3.1g Cholesterol: 55mg Iron: 3.4mg Sodium: 596mg Calcium: 133mg

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Herbed Chicken Parmesan

This lighter version of an Italian favorite loses some of the fat but none of the taste. I recommend rice-shaped orzo pasta with this saucy chicken entrée, but you can serve spaghetti or angel hair pasta instead. 4 servings Ingredients 1/3 cup (1 1/2 ounces) grated fresh Parmesan cheese, divided 1/4 cup dry breadcrumbs 1 tablespoon minced fresh parsley 1/2 teaspoon dried basil 1/4 teaspoon salt, divided 1 large egg white, lightly beaten 1 pound chicken breast tenders 1 tablespoon butter 1 1/2 cups bottled fat-free tomato-basil pasta sauce (such as Muir Glen Organic) 2 teaspoons balsamic vinegar 1/4 teaspoon black pepper 1/3 cup (1 1/2 ounces) shredded provolone cheese 1 1/2 cups bottled fat-free tomato-basil pasta sauce (such as Muir Glen Organic) 2 teaspoons balsamic vinegar 1/4 teaspoon black pepper 1/3 cup (1 1/2 ounces) shredded provolone cheese

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Preparation

Preheat broiler. Combine 2 tablespoons of Parmesan, breadcrumbs, parsley, basil, and 1/8 teaspoon salt in a shallow dish. Place egg white in a shallow dish. Dip each chicken tender in egg white; dredge in the breadcrumb mixture. Melt butter in a large nonstick skillet over medium-high heat. Add chicken; cook 3 minutes on each side or until done. Set aside. Combine 1/8 teaspoon salt, pasta sauce, vinegar, and pepper in a microwave-safe bowl. Cover with plastic wrap; vent. Microwave sauce mixture at HIGH 2 minutes or until thoroughly heated. Pour the sauce over chicken in pan. Sprinkle evenly with the remaining Parmesan and provolone cheese. Wrap handle of pan with foil, and broil 2 minutes or until the cheese melts.

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Honey-Ginger Glazed Salmon with Arugula Salad

Yield: 4 servings (serving size: 1 fillet and about 1/2 cup salad) Ingredients • 2/3 cup sage honey • 1/4 cup fresh lemon juice, divided • 2 tablespoons warm water (100° to 110°) • 1 1/2 teaspoons grated peeled fresh ginger • 1 garlic clove, minced • 4 (6-ounce) skinless salmon fillets (1 inch thick) • 1/2 teaspoon salt, divided • 1 tablespoon olive oil • 1/4 teaspoon freshly ground black pepper • 4 cups trimmed arugula Preparation 1. Preheat oven to 350°. 2. Combine honey, 2 tablespoons juice, water, ginger, and garlic in a small bowl, stirring with a whisk until blended. Pour honey mixture into a 13 x 9-inch baking pan; arrange fish in pan, skinned side up. Let stand 20 minutes. Turn fish over; sprinkle fish with 1/4 teaspoon salt. Bake at 350° for 7 minutes. Remove from oven. 3. Preheat broiler. 4. Brush fish with honey mixture; broil 7 minutes or until fish is browned and flakes easily when tested

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with a fork or until desired degree of doneness. 5. Combine remaining 2 tablespoons juice, remaining 1/4 teaspoon salt, oil, and pepper in a medium bowl; stir with a whisk until blended. Add arugula; toss gently to coat. Serve salad with fish. 6. Wine note: Honey intensifies the rich meatiness of salmon in this dish, which requires a clean, crisp wine. I love Havens Albariño 2004 from Napa Valley, California ($24). (Albariño is a Spanish white grape.) Note: If sage honey isn't available, substitute alfalfa or another light-colored, mild honey. For bolder flavor, try a dark honey, such as gallberry Nutritional Information Amount per serving • Calories: 396 • Calories from fat: 38% • Fat: 16.6g • Saturated fat: 3.6g • Monounsaturated fat: 8.2g • Polyunsaturated fat: 3.6g • Protein: 36.9g • Carbohydrate: 25g • Fiber: 0.5g • Cholesterol: 87mg • Iron: 1.1mg • Sodium: 378mg • Calcium: 56mg

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Iron-Man Frittata

4 Servings Ingredients 1/2 pound bacon, cut into pieces 1 (10 oz.) package chopped frozen spinach, thawed and squeezed dry 10 eggs, lightly beaten 2 tablespoons milk 1/2 cup grated Cheddar (2 oz.) Salt and pepper Preparation Preheat oven to 400°F. In a large ovenproof, nonstick skillet, cook bacon over medium-high heat, stirring often, until crisp, about 10 minutes. Drain on paper towels. Pour off fat from skillet. Spread spinach in bottom of skillet. In a large bowl, combine eggs, milk and cheese; season with salt and pepper. Blend well and pour over spinach. Scatter bacon over mixture. Cook over medium heat, lifting sides of frittata with a spatula to let uncooked egg flow underneath, until lightly browned around edges, about 5 minutes. Transfer skillet to oven and bake, uncovered, until puffed and lightly browned on top, about 10 minutes. Gently shake pan to loosen. Cut frittata into wedges and serve with a salad and some bread

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Nutritional Information Amount per serving Calories: 357 Fat: 27g Saturated fat: 12g Protein: 23g Carbohydrate: 3g Fiber: 0g Cholesterol: 572mg Sodium: 513mg

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Jambalaya with Shrimp and Andouille Sausage

Using both andouille sausage and juicy pink shrimp, jambalaya is like a spicy surf-and-turf. To save time, buy frozen peeled shrimp and thaw in the refrigerator or under cold, running water. Servings:4 servings (serving size: 1 1/2 cups) Ingredients 1 tablespoon olive oil 1 cup chopped onion 1 cup chopped red bell pepper 1 tablespoon minced garlic 6 ounces andouille sausage, sliced 1 cup uncooked long-grain white rice 1 teaspoon paprika 1 teaspoon freshly ground black pepper 1 teaspoon dried oregano 1/2 teaspoon onion powder 1/2 teaspoon dried thyme 1/4 teaspoon garlic salt 1 bay leaf

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2 cups fat-free, less-sodium chicken broth 3/4 cup water 1 tablespoon tomato paste 1/2 teaspoon hot pepper sauce 1 (14.5-ounce) can no salt-added diced tomatoes, undrained 1/2 pound peeled and deveined medium shrimp 2 tablespoons chopped fresh parsley directions Heat olive oil in a large Dutch oven over medium-high heat. Add chopped onion, chopped bell pepper, minced garlic, and sausage; sauté 5 minutes or until vegetables are tender. Add rice and the next 7 ingredients (through bay leaf); cook 2 minutes. Add broth, water, tomato paste, hot pepper sauce, and diced tomatoes; bring to a boil. Cover, reduce heat, and simmer 20 minutes. Add shrimp; cook 5 minutes. Let stand 5 minutes. Discard bay leaf. Stir in parsley. Nutritional Info Amount Per Serving protein:25 g sodium:763 mg poly fat:1 g fat:12.7 g carbohydrate:52.7 g calories from fat:27 % cholesterol:117 mg iron:5.1 mg calcium:99 mg calories:426 saturated fat:3.9 g fiber:4.9 g mono fat:2.8 g

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Jerk Chicken

'Nuff said. This Caribbean classic is not only delightfully delicious, but also disturbingly therapeutic to prepare–and then devour with relish. "This version of jerk chicken was taught to me by my chef in Jamaica, where I vacationed annually. It starts out with bottled jerk sauce, which simplifies matters. 6 servings (serving size: about 4 ounces) Ingredients 1/2 cup jerk sauce, divided 1 cup vertically sliced onion 1/4 cup fresh lemon juice 1/4 teaspoon salt 1/4 teaspoon black pepper 3 garlic cloves, chopped 4 chicken breast halves (about 1 1/2 pounds), skinned 4 chicken thighs (about 1 pound), skinned 1/2 cup light beer 3 tablespoons ketchup 1 tablespoon hot sauce Cooking spray Julienne-cut green onions

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Preparation

Combine 1/4 cup jerk sauce and next 5 ingredients (1/4 cup jerk sauce through garlic) in a large zip-top plastic bag. Add chicken to bag; seal. Marinate in refrigerator overnight, turning occasionally. Remove chicken from bag; discard marinade. Prepare grill to medium-high heat. Combine 1/4 cup jerk sauce, beer, ketchup, and hot sauce. Place chicken on grill rack coated with cooking spray; grill 20 minutes or until done, turning and basting frequently with beer mixture. Garnish chicken with green onions, if desired.

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Loaded Baked Potato Dip

Take your love of baked potatoes and move it from the side dish spread to the appetizer buffet. Serve with waffle fries baked extra-crispy for dippers. Makes about 4 cups Ingredients 1 (2.1-oz.) package fully cooked bacon slices 1 (16-oz.) container sour cream 2 cups (8 oz.) freshly shredded sharp Cheddar cheese 1/3 cup sliced fresh chives 2 teaspoons hot sauce Garnishes: cooked, crumbled bacon; sliced fresh chives; freshly cracked pepper Serve with: waffle fries Preparation Microwave bacon according to package directions until crisp; drain on paper towels. Cool 10 minutes; crumble. Stir together bacon and next 4 ingredients. Cover and chill 1 to 24 hours before serving. Garnish, if desired. Serve with crispy, warm waffle fries. Store leftovers in refrigerator up to 7 days. Note: I tested with Oscar Mayer Fully Cooked Bacon

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LOWCOUNTRY SHRIMP PILAF

Serve this quick dish with a green salad and crusty bread for a delicious meal inspired by the cuisine of South Carolina. 4 servings (serving size: 1 1/2 cups) Ingredients 1 1/2 tablespoons canola oil 1 1/2 cups prechopped green bell pepper 1 cup prechopped onion 1 tablespoon bottled minced garlic 2 teaspoons Old Bay seasoning 1 pound peeled and deveined large shrimp 1/2 cup dry white wine 1 (8-ounce) bottle clam juice 1 1/2 cups instant white rice 2 tablespoons chopped fresh thyme, divided 1 (14.5-ounce) can diced tomatoes with jalapeños, undrained

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Preparation Heat oil in large nonstick skillet over medium-high heat. Add bell pepper and onion to pan; sauté 2 minutes. Add garlic and Old Bay seasoning to pan; sauté 1 minute. Add shrimp, wine, and clam juice; bring to a boil. Stir in rice; cover and remove from heat. Let stand 5 minutes or until liquid is absorbed. Place pan over medium-high heat. Stir in 1 tablespoon thyme and tomatoes; cook 2 minutes or until thoroughly heated, stirring occasionally. Sprinkle with remaining 1 tablespoon thyme. Nutritional Information Amount per serving Calories: 365 Calories from fat: 20% Fat: 8g Saturated fat: 0.8g Monounsaturated fat: 3.5g Polyunsaturated fat: 2.4g Protein: 27.8g Carbohydrate: 44.7g Fiber: 3.9g Cholesterol: 174mg Iron: 6mg Sodium: 756mg Calcium: 117mg

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Maple Grilled Salmon

The sweet-sour marinade is cooked down to a syrupy glaze that's brushed on the salmon as it cooks. The citrus and maple flavors would also be tasty with pork. Garnish fillets with orange slices, if desired. 4 servings (serving size: 1 fillet) Ingredients 1/4 cup rice wine vinegar 3 tablespoons maple syrup 2 tablespoons fresh orange juice 4 (6-ounce) salmon fillets, skinned Cooking spray 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper Preparation 1. Combine first 3 ingredients in a large zip-top plastic bag; add fish. Seal and marinate in refrigerator 3 hours. 2. Preheat grill or grill pan to medium-high heat. 3. Remove fish from bag, reserving the marinade. Pour marinade into a small saucepan; bring to a boil. Cook until reduced to 2 tablespoons (about 5 minutes). 4. Place fish on grill rack or pan coated with cooking spray; grill 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness, basting occasionally with marinade. Remove fish from grill; sprinkle with salt and pepper.

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Milanese Braised Beef..

This Italian recipe features the classic pairing of red wine with beef. A juicy stewing cut, such as chuck or top round, is slowly roasted in the casserole pot with wine and a few seasonings until tender. The added vegetables make this a complete meal. The flavor only gets better with time, so cook ahead, if you prefer, and store up to three days in the refrigerator before serving.... 10 servings (serving size: 2 1/2 ounces beef, 1/2 cup vegetables, and 1/3 cup sauce)... Ingredients.. 3 tablespoons all-purpose flour 1 1/4 teaspoons salt, divided 1/2 teaspoon freshly ground black pepper, divided 1/2 teaspoon ground cinnamon 1/8 teaspoon ground cloves 1 (3-pound) boneless chuck roast, trimmed 1 cup (1/4-inch) cubed pancetta (about 4 ounces) 3 garlic cloves, sliced 1 tablespoon canola oil 1 tablespoon butter 1 1/2 cups chopped onion

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2 cups Chianti 1 1/4 cups fat-free, less-sodium beef broth 3 sprigs fresh basil 3 sprigs fresh marjoram 1 bay leaf 4 carrots, peeled and diagonally cut into (3/8-inch-thick) slices (about 12 ounces) $ 6 parsnips, peeled and diagonally cut into (3/8-inch-thick) slices (about 1 1/2 pounds) 1/4 cup water 1 tablespoon cornstarch Preparation 1. Preheat oven to 300°. 2. Combine flour, 1/4 teaspoon salt, 1/4 teaspoon pepper, cinnamon, and cloves, stirring well. Make several small slits on outside of roast with a paring knife; stuff with pancetta and garlic slices. Roll roast; secure at 1-inch intervals with twine. Sprinkle roast with remaining 1 teaspoon salt and 1/4 teaspoon pepper. Coat surface of roast with flour mixture, patting with your hands so it adheres. 3. Heat oil and butter in a large Dutch oven over medium heat. Add roast to pan; cook 15 minutes, turning to brown on all sides. Add onion to pan around roast; cook 5 minutes or until browned. Stir in wine and broth. Place basil, marjoram, and bay leaf on a double layer of cheesecloth. Gather edges of cloth together; tie securely. Add cheesecloth bag to pan; bring to a boil. Cover and bake at 300° for 2 1/2 hours, turning roast every 45 minutes. Nestle carrots and parsnips in pan; cook 1 hour or until roast is tender enough to cut with a spoon. 4. Transfer roast and vegetables to a platter. Discard twine; keep beef warm. Strain wine mixture through a sieve into a large bowl; discard cheesecloth bag. Return wine mixture to pan; bring to a boil. Cook 10 minutes. Combine 1/4 cup water and cornstarch in small bowl, stirring with a whisk. Add cornstarch mixture to pan, and bring to a boil. Cook for 1 minute, stirring constantly. Remove from heat. Taste and adjust seasoning, if desired.

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Mini Meat Loaves

Cook mini meat loaves in single-serving portions for super juicy meat loaf in half the usual cooking time. 4 servings (serving size: 1 loaf) Ingredients 1/2 cup ketchup 1 1/2 tablespoons Dijon mustard 1 pound ground sirloin 3/4 cup finely chopped onion 1/4 cup seasoned breadcrumbs 1/2 teaspoon salt 1/2 teaspoon dried oregano 1/8 teaspoon black pepper 1 large egg, lightly beaten Cooking spray

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Preparation Preheat oven to 400°. Combine ketchup and mustard, stirring well with a whisk. Reserve 2 1/2 tablespoons ketchup mixture. Combine remaining ketchup mixture, beef, and next 6 ingredients (beef through egg) in a large bowl, stirring to combine. Divide beef mixture into 4 equal portions. Shape each portion into a 4 x 2 1/2-inch loaf; place loaves on a jelly roll pan coated with cooking spray. Spread about 2 teaspoons reserved ketchup mixture evenly over each loaf. Bake at 400° for 25 minutes or until done. Nutritional Information Amount per serving Calories: 255 Calories from fat: 28% Fat: 7.9g Saturated fat: 2.8g Monounsaturated fat: 3.2g Polyunsaturated fat: 0.4g Protein: 27.4g Carbohydrate: 15.7g Fiber: 0.9g Cholesterol: 120mg Iron: 2.7mg Sodium: 944mg Calcium: 31mg

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Miso-Glazed Salmon

A sweet-salty miso, brown sugar, and soy sauce glaze caramelizes in about 10 minutes as it cooks atop rich, meaty salmon. 4 servings Ingredients 1/4 cup packed brown sugar 2 tablespoons low-sodium soy sauce 2 tablespoons hot water 2 tablespoons miso (soybean paste) 4 (6-ounce) salmon fillets (about 1 inch thick) Cooking spray 1 tablespoon chopped fresh chives Preparation Preheat broiler. Combine first 4 ingredients, stirring with a whisk. Arrange fish in a shallow baking dish coated with cooking spray. Spoon miso mixture evenly over fish. Broil 10 minutes or until fish flakes easily when tested with a fork, basting twice with miso mixture. Sprinkle with chives.

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Nutritional Information Amount per serving Calories: 297 Calories from fat: 33% Fat: 10.9g Saturated fat: 2.5g Monounsaturated fat: 4.7g Polyunsaturated fat: 2.8g Protein: 32.4g Carbohydrate: 15.7g Fiber: 0.3g Cholesterol: 80mg Iron: 1mg Sodium: 742mg Calcium: 29mg

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Mushroom-Prosciutto Pizza...

This simple pizza flavored with cremini mushrooms and Italian ham can be made in just about 20 minutes... 4 servings... Ingredient Cooking spray 8 ounces sliced cremini mushrooms 1/4 cup finely chopped shallots 1 garlic clove, minced 1 teaspoon chopped fresh thyme 2 teaspoons sherry vinegar 1 (10-ounce) Italian cheese-flavored thin pizza crust (such as Boboli) 2 ounces prosciutto, cut into thin strips 1/3 cup (about 1 1/2 ounces) shredded fontina cheese

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Preparation... Preheat oven to 450°. Heat a 12-inch nonstick skillet over medium-high heat. Coat pan with cooking spray. Add mushrooms and shallots to pan; sauté 7 minutes or until mushrooms are tender. Add garlic and thyme; sauté 1 minute. Stir in vinegar; remove from heat. Place crust on the bottom rack of oven. Bake at 450° for 4 minutes. Place the crust on a baking sheet. Spread mushroom mixture evenly over crust; sprinkle evenly with prosciutto and fontina cheese. Bake at 450° for 6 minutes or until cheese melts. Tips: For a crisp crust, bake the pizza crust on the lowest rack for a few minutes before adding the toppings. Presliced button mushrooms can substitute for the creminiss

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New Orleans-Style Shrimp

Peel these at the table, and serve with a slice of crusty baguette. 4 servings (serving size: 1 packet) Ingredients 3 tablespoons Worcestershire sauce 2 tablespoons fresh lemon juice 1 tablespoon butter, melted 2 teaspoons chopped fresh rosemary 2 teaspoons chopped garlic 1/2 teaspoon dried thyme 1/2 teaspoon hot pepper sauce (such as Tabasco) 1/4 teaspoon freshly ground black pepper 1/4 teaspoon ground red pepper 2 pounds unpeeled large shrimp 2 lemons, sliced into 1/4-inch slices 4 teaspoons butter, divided

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Preparation Combine first 11 ingredients in a large bowl; toss well. Cover and marinate in refrigerator 30 minutes. Preheat oven to 425°. Fold 4 (16 x 12-inch) sheets of heavy-duty aluminum foil in half crosswise. Open foil. Remove shrimp mixture from bowl; reserve marinade. Place about 2 1/4 cups shrimp mixture on half of each foil sheet. Drizzle remaining marinade evenly over shrimp. Top each serving with 1 teaspoon butter. Fold foil over shrimp; tightly seal edges. Place packets on a baking sheet. Bake at 425° for 20 minutes. Let stand 10 minutes. Place on plates. Unfold packets carefully; peel shrimp, and serve immediately. Nutritional Information Amount per serving Calories: 323 Calories from fat: 30% Fat: 10.7g Saturated fat: 4.9g Monounsaturated fat: 2.3g Polyunsaturated fat: 1.8g Protein: 46.4g Carbohydrate: 8.9g Fiber: 0.8g Cholesterol: 363mg Iron: 6.5mg Sodium: 513mg Calcium: 156mg

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Oysters Chesapeake..

This dish combines two of the Chesapeake's most beloved foods: oysters and crabs. Cook on the bottom broiler rack, or breadcrumbs will burn before the oysters are cooked through... 6 servings (serving size: 2 oysters)... Ingredients.. 1 tablespoon minced chives 2 tablespoons reduced-fat mayonnaise 2 tablespoons reduced-fat sour cream 1/8 teaspoon salt 1/8 teaspoon freshly ground black pepper 2 bacon slices, cooked and crumbled (drained) 1 (6 1/2-ounce) can lump crabmeat, undrained 1 (1-ounce) slice white bread 1 teaspoon butter, melted 12 shucked oysters Lemon wedges (optional) Fresh minced chives (optional)

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Preparation Preheat broiler. Combine first 7 ingredients in a medium bowl; stir gently. Place bread in a food processor; process until coarse crumbs measure 1/2 cup. Combine breadcrumbs and butter in a small bowl. Arrange oysters on a broiler pan. Spoon about 1 tablespoon crab mixture over each oyster; sprinkle each with about 1 teaspoon breadcrumb mixture. Broil 7 minutes or until tops are browned and oysters are done. Serve with lemon wedges and garnish with chives, if desired.

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Pan-roasted Chicken with Asparagus and Shiitakes

The Shiitake is an edible mushroom from Japanese native to East Asia Meaty shiitakes, a good sear on the chicken, and a sprinkle of nutty parmesan cheese—not to mention the sweet, tender-crisp asparagus—make this low-fat dish a winner. Prep and Cook Time: about 30 minutes. Notes: If you prefer your asparagus more fully cooked, return it to the oven once you've lifted out the chicken and bake it 5 to 10 minutes more. Makes 4 servings Ingredients 2 tablespoons olive oil 4 boned skinned chicken breast halves (8 oz. each) $ 2 large shallots, minced 3 garlic cloves, minced 1 cup reduced-sodium chicken stock 3 sprigs thyme, plus chopped thyme for garnish 8 ounces shiitake mushroom caps, rinsed and halved, or halved button mushrooms About 1/2 tsp. salt About 1/4 tsp. freshly ground black pepper 1 pound slender asparagus, trimmed 1/4 cup freshly and finely shredded parmesan

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Preparation 1. Preheat oven to 375°. Heat olive oil in a large, heavy ovenproof frying pan (not nonstick) over high heat until oil is hot but not smoking. Add chicken breasts, top side down, and cook until golden, 2 to 3 minutes. Turn chicken over. 2. Add shallots and garlic to pan with chicken, stirring occasionally so garlic doesn't burn, until shallots are soft and translucent, 3 to 4 minutes. Add chicken stock, thyme sprigs, mushrooms, 1/2 tsp. salt, and 1/4 tsp. pepper and cook until mixture begins to boil, about 1 minute. 3. Lay asparagus over chicken, then cover pan and put in oven. Bake 14 to 16 minutes, or until chicken is just cooked through (cut to check) and asparagus is tender (see Notes). Transfer chicken to a plate. 4. Season asparagus-shiitake-stock mixture with salt and pepper to taste. Divide vegetables among 4 rimmed plates or shallow pasta bowls, top each with a piece of chicken, and spoon sauce over all. Garnish with chopped thyme and parmesan. Note: Nutrition analysis is per serving. Nutritional Information Amount per serving Calories: 355 Calories from fat: 25% Protein: 58g Fat: 9.8g Saturated fat: 1.7g Carbohydrate: 8.3g Fiber: 1.8g Sodium: 582mg Cholesterol: 132mg

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Pan-Roasted Scallops with Sesame Sauce

These Asian-influenced scallops cook in less than 6 minutes. Serve with white rice and a side of edamame for a healthy, well-balanced meal. Makes 4 servings (serving size: 4 scallops and 1 1/2 tablespoons sauce) Ingredients 16 large sea scallops (about 1 3/4 pounds) 1 sliced green onion (white and green sections reserved separately) 2 garlic cloves, minced (about 1 teaspoon) 2 tablespoons low-sodium soy sauce 1 tablespoon rice vinegar 3 teaspoons sugar 1/2 teaspoon cornstarch 1 tablespoon sesame oil 1/8 teaspoon crushed red pepper 1 teaspoon canola oil 1/8 teaspoon black pepper

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Preparation 1. Remove scallops from the refrigerator, and bring them to room temperature (about 10 minutes). In a small mixing bowl, add the white onion pieces and the next 7 ingredients (through crushed red pepper); stir with a whisk to combine, and set aside. 2. Warm the canola oil in a large nonstick skillet over medium heat. When hot, add the scallops; sprinkle scallops with the black pepper. Cook scallops about 3 minutes on 1 side until golden brown. Using tongs, flip the scallops and cook 2-3 more minutes or until browned. Transfer scallops to a plate, and cover with foil. Keep the skillet on the heat. 3. Whisk the sauce again, and add it to the pan. Cook until the sauce boils and thickens slightly (about 45 seconds); then remove the pan from heat. Divide scallops among 4 plates, drizzle some of the hot sesame sauce over each portion, and garnish with a sprinkle of green onion pieces. Note: Look for sesame oil in the ethnic-ingredients section of your supermarket. Nutritional Information Amount per serving Calories: 246 Fat: 7g Saturated fat: 1g Monounsaturated fat: 3g Polyunsaturated fat: 3g Protein: 34g Carbohydrate: 9g Fiber: 0.0g Cholesterol: 65mg Iron: 1mg Sodium: 587mg Calcium: 53mg

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Panzanella Salad

Prep: 25 min., Grill: 12 min. The leftover tomato mixture is delicious tossed with fresh cooked pasta. Servings:Makes 8 servings Ingredients 1 (12- to 16-oz.) ciabatta or Italian bread loaf 12 plum tomatoes, cut in half lengthwise 1 large red onion, cut into 8 wedges 5 tablespoons olive oil, divided 1/2 seedless cucumber, halved and sliced 1/2 cup firmly packed chopped fresh basil 4 teaspoons red wine vinegar 1 1/2 teaspoons minced garlic Salt and pepper to taste directions 1. Preheat grill to 350° to 400° (medium-high). Cut bread loaf into 8 (1-inch-thick) slices; cut slices in half, if desired. 2. Drizzle tomatoes and onion with 2 Tbsp. oil, tossing to coat. 3. Grill tomatoes and onion, covered with grill lid, over 350° to 400° (medium-high) heat 3 to 4 minutes on each side or until lightly charred. 4. Coarsely chop grilled tomatoes and onion, and place in a medium bowl. Add 2 Tbsp. oil, cucumber,

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and next 3 ingredients. Season with salt and pepper to taste. 5. Brush bread slices with remaining 1 Tbsp. olive oil. Grill, without grill lid, over 350° to 400° (medium-high) heat 1 to 2 minutes on each side or until lightly browned and toasted. 6. Place grilled bread slices on individual serving plates; top with tomato mixture.

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Parmesan Cheese Twists

Twisted puff pastry strips laced with Parmesan cheese and herbs make easy and elegant appetizers...they can also be served with your main course. You can make them ahead and freeze...they go directly from the freezer to the oven. Ingredients 1/2 of a 17.3-ounce package Pepperidge Farm® Puff Pastry Sheets (1 sheet), thawed 1 egg 1 tablespoon water 1/4 cup grated Parmesan cheese 1 tablespoon chopped fresh parsley 1/2 teaspoon dried oregano leaves, crushed Preparation 1 Heat the oven to 400°F. Beat the egg and water in a small bowl with a fork or whisk. Stir the cheese, parsley and oregano in a small bowl. 2 Unfold the pastry sheet on a lightly floured surface. Roll the pastry sheet into a 14x10-inch rectangle. Cut in half lengthwise. Brush the halves with the egg mixture. Top 1 half with the cheese mixture. Place the remaining half over the filling, egg-side down. Roll gently with a rolling pin to seal. 3 Cut the pastry crosswise into 28 (1/2-inch) strips. Twist the strips and place on a baking sheet, pressing down the ends. Brush the pastries with the egg mixture. 4 Bake for 10 minutes or until the pastries are golden brown. Remove the pastries from the baking sheets and let cool on wire racks for 10 minutes. Tip: To make ahead, place the unbaked twists onto a baking sheet and brush with the egg mixture. Cover and freeze until firm. Remove the frozen strips from the baking sheet and store in a gallon size resealable plastic bag in the freezer for up to 1 month. Bake the frozen pastries on a baking sheet at 400°F. for 15 minutes or until the pastries are golden brown.

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Nutritional Information Amount per serving Calories 82 Total Fat 5g Saturated Fat 3g Cholesterol 17mg Sodium 92mg Total Carbohydrate 7g Dietary Fiber 0g Protein 2g Vitamin A 1%DV Vitamin C 1%DV Calcium 2%DV Iron 3%DV

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Pork and Pinto Bean Nachos

6 servings (serving size: 1 ounce chips, 1/2 cup beans, 1/3 cup pork, and 1/2 cup topping) Ingredients Meat: 1 (1-pound) pork tenderloin, trimmed 2 tablespoons olive oil, divided 1/2 teaspoon salt, divided 1/4 teaspoon black pepper Cooking spray 2 tablespoons fresh lime juice 1 teaspoon minced garlic Beans: 1 can chipotle chiles in adobo sauce 2 tablespoons water 2 teaspoons fresh lime juice 1 teaspoon chili powder 1/4 teaspoon salt 2 (15-ounce) cans pinto beans, rinsed and drained 4 applewood-smoked bacon slices, cooked and crumbled Topping: 1 1/2 cups chopped plum tomato 1 cup diced avocado 1/2 cup chopped jicama 1/3 cup chopped onion 2 tablespoons fresh lime juice

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1 tablespoon olive oil 1/4 teaspoon salt Remaining ingredients: 6 ounces sturdy tortilla chips (8 cups) 1 1/4 cups (5 ounces) shredded reduced-fat Colby and Monterey Jack cheese blend 1/4 cup chopped fresh cilantro 1 jalapeño pepper, thinly sliced Preparation 1. Preheat oven to 500°. 2. For meat, rub pork with 1 tablespoon oil, 1/4 teaspoon salt, and black pepper. Place pork in a shallow roasting pan coated with cooking spray. Bake at 500° for 23 minutes or until a thermometer registers 160°. Remove from pan; cool 10 minutes. Shred pork with two forks to measure 2 cups; place in a small bowl. Stir in remaining 1 tablespoon oil, remaining 1/4 teaspoon salt, 2 tablespoons juice, and garlic. 3. For beans, remove 2 chipotle chiles and 1 teaspoon adobo sauce from can; reserve remaining chiles and sauce for another use. Drop chiles through food chute with food processor on; pulse 3 times or until coarsely chopped. Add adobo sauce, water, and next 4 ingredients (through beans); process 5 seconds or until smooth. Stir in bacon. 4. Preheat broiler. 5. For topping, combine plum tomato and the next 6 ingredients (through 1/4 teaspoon salt); toss well to coat. 6. Arrange tortilla chips in a single layer on a large rimmed baking sheet. Top evenly with bean mixture; top with meat mixture, and sprinkle with cheese. Broil 4 minutes or until cheese melts. Top evenly with topping, cilantro, and jalapeño. Serve immediately.

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Pork Chops Oreganata

Marinate pork for 30 minutes, then broil quickly for a delicious, saucy dinner in no time. 4 servings (serving size: 1 chop) Ingredients 1 tablespoon extra-virgin olive oil 2 teaspoons grated lemon rind 2 tablespoons fresh lemon juice 1 teaspoon chopped fresh oregano 3 garlic cloves, minced 4 (4-ounce) boneless pork chops 1/2 teaspoon kosher salt 1/4 teaspoon freshly ground black pepper Cooking spray

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Preparation 1. Combine first 5 ingredients in an 11 x 7–inch baking dish. Add pork, turning to coat. Let stand 30 minutes, turning pork occasionally. 2. Preheat broiler. 3. Remove pork from baking dish; discard marinade. Sprinkle pork evenly with salt and pepper. Place pork on a broiler pan coated with cooking spray. Broil 4 minutes on each side or until done. Note: While the pork marinates, prepare a warm bulgur salad. Combine 3 cups hot cooked bulgur and 5 ounces baby spinach; cover and let stand 15 minutes or until spinach wilts. Stir in 1 cup halved cherry tomatoes, 3 tablespoons fresh lemon juice, 2 tablespoons extra-virgin olive oil, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Sprinkle with 1/4 cup (1 ounce) crumbled feta cheese. Nutritional Information Amount per serving Calories: 168 Calories from fat: 0.0% Fat: 6g Saturated fat: 1.9g Monounsaturated fat: 2.7g Polyunsaturated fat: 0.5g Protein: 26.5g Carbohydrate: 0.2g Fiber: 0.0g Cholesterol: 78mg Iron: 1.1mg Sodium: 283mg Calcium: 16mg

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Pork Chops with Fresh Green and Red Cabbage

Here's a hearty, tangy dish for a chilly autumn night. Pork, cabbage, and caraway—a classic German combination—pair well with crisp, dry Riesling. Note: If you don't have a mortar and pestle, you can crush your spices by whirling them in a spice grinder or a clean coffee grinder. Makes 4 servings Ingredients 1/2 teaspoon fennel seeds 1 1/2 teaspoons caraway seeds 1 teaspoon coarse kosher salt 1/2 teaspoon freshly ground black pepper 4 bone-in center-cut pork chops, each about 1 in. thick (about 2 1/4 lbs. total) 1/4 pound thick-cut bacon, cut crosswise into 1/4-in. slices 2 cups shredded green cabbage 2 cups shredded red cabbage 1 tablespoon sherry vinegar or cider vinegar

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Preparation 1. Combine fennel seeds, 1 tsp. caraway seeds, salt, and pepper in a mortar (see Notes) and coarsely crush with pestle. Sprinkle mixture over pork chops and set chops aside. 2. In a large frying pan over medium-high heat, cook bacon until browned and crisp, about 7 minutes. With a slotted spoon, transfer bacon to paper towels to drain. 3. Add pork chops to pan and cook, turning once, until browned on both sides and cooked through (cut into center to check), about 8 minutes total. Transfer pork chops to a rimmed plate and tent with foil to keep warm. 4. Add cabbage to pan and cook, stirring frequently, until cabbage is wilted, about 3 minutes. Stir in remaining 1/2 tsp. caraway seeds, the vinegar, and bacon; cook 2 minutes. 5. Pile cabbage on a platter and arrange pork chops on top. Pour on any accumulated pork juices and serve immediately. Note: Nutritional analysis is per serving. Nutritional Information Amount per serving Calories: 516 Calories from fat: 66% Protein: 37g Fat: 38g Saturated fat: 13g Carbohydrate: 4.7g Fiber: 2g Sodium: 674mg Cholesterol: 132mg

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Portobello Cheeseburgers

Satisfy your burger craving with a meatless mushroom stacker topped with Gorgonzola cheese. 4 servings (serving size: 1 burger) Ingredients 2 teaspoons olive oil 4 (4-inch) portobello caps 1/4 teaspoon salt 1/4 teaspoon black pepper 1 tablespoon bottled minced garlic 1/4 cup (1 ounce) crumbled Gorgonzola cheese 3 tablespoons reduced-fat mayonnaise 4 (2-ounce) sandwich rolls 2 cups trimmed arugula 1/2 cup sliced bottled roasted red bell peppers

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Preparation Heat oil in a large nonstick skillet over medium-high heat. Sprinkle mushrooms with salt and pepper. Add mushrooms to pan; sauté 4 minutes or until tender, turning once. Add garlic to pan; sauté 30 seconds. Remove from heat. Combine cheese and mayonnaise, stirring well. Spread about 2 tablespoons mayonnaise mixture over bottom half of each roll; top each serving with 1/2 cup arugula and 2 tablespoons peppers. Place 1 mushroom on each serving, and top with top halves of rolls. Note: Portobello mushrooms are well-paired with pungent Gorgonzola cheese. Use crumbled blue cheese to save even more time. Nutritional Information Amount per serving Calories: 278 Calories from fat: 32% Fat: 9.9g Saturated fat: 3g Monounsaturated fat: 1.7g Polyunsaturated fat: 0.4g Protein: 9.3g Carbohydrate: 33.7g Fiber: 2.4g Cholesterol: 6mg Iron: 1.7mg Sodium: 726mg Calcium: 129mg

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Pot Roast with Dumplings

8 servings

Ingredients 1 (3 1/2- to 4-pound) boneless chuck roast 1 tablespoon vegetable oil 1 (1-ounce) envelope dry onion soup mix 2 (10 1/2-ounce) cans beef consomme, undiluted 4 fresh thyme sprigs 3 carrots, quartered 3 parsnips, quartered 1 medium rutabaga, peeled and cut into 1-inch wedges 2 tablespoons olive oil 1/4 teaspoon pepper 1 cup all-purpose flour 2 teaspoons baking powder 1/4 teaspoon salt 1 tablespoon fresh thyme leaves 2 tablespoons butter or margarine, cut up 1 large egg 1/3 cup milk Garnish: fresh thyme sprigs

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Preparation Brown roast on all sides in hot vegetable oil in a large Dutch oven over medium-high heat; add soup mix, consommé, and thyme sprigs. Bake, covered, at 325° for 1 hour and 30 minutes. Toss together vegetables, olive oil, and pepper. Add mixture to Dutch oven, and bake 2 hours or until vegetables are tender. Remove roast and vegetables, reserving drippings. Keep warm. Stir together flour and next 3 ingredients in a large bowl; cut in butter with a pastry blender until crumbly. Combine egg and milk, whisking until fluffy. Add three-fourths of egg mixture to dry ingredients, stirring until dry ingredients are moistened; add remaining egg mixture, if necessary, to form a soft dough. Pour reserved drippings through a wire-mesh strainer into a saucepan, discarding solids. Skim off fat. Bring drippings to a boil over medium-high heat; reduce heat to low. Drop dough by heaping tablespoonfuls into drippings; cover and simmer 10 minutes or until done. Remove and serve with roast and vegetables. Garnish, if desired.

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Pot Roast with Wild Mushrooms and Fresh Thyme

Serves 6 Ingredients 1 boned, tied beef chuck roast (3 1/2 to 4 lbs.) Kosher salt freshly ground black pepper About 1/3 cup all-purpose flour 3 tablespoons olive oil 1 1/2 cups coarsely chopped onions 1 1/2 cups coarsely chopped celery 1 1/2 cups coarsely chopped peeled carrots 4 cups reduced-sodium beef broth 1 bottle (750 ml.) Merlot or other dry red wine 3 fresh thyme sprigs plus 1 tbsp. chopped leaves 2 tablespoons butter 3/4 cup chopped shallots 2 pounds mixed mushrooms such as chanterelle, trumpet, enoki, cremini, and/or button, rinsed briefly and cut into bite-size pieces 1 teaspoon shredded orange peel

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Preparation 1. Preheat oven to 325°. Sprinkle roast lightly with salt and pepper; coat generously with flour. Pour oil into a large (at least 6-qt.), heavy ovenproof pot over medium-high heat. Add beef and cook, turning as needed, until browned all over, about 15 minutes total. Transfer to a plate. 2. Add chopped vegetables to pot and cook, stirring often, until beginning to brown, 10 to 12 minutes. Add broth, wine, thyme sprigs, and beef. Cover and bring to a boil, then transfer pot to oven. Bake until beef is tender when pierced, 3 to 3 1/4 hours, turning roast over once. 3. Meanwhile, melt butter in a large frying pan over medium-high heat. Add shallots and cook, stirring often, until beginning to brown, 3 to 4 minutes. Add mushrooms, increase heat to high, and cook, stirring often, until liquid has evaporated and mushrooms are beginning to brown, 12 to 14 minutes. Stir in thyme leaves and salt and pepper to taste. 4. Transfer beef to a platter; cover with foil and keep warm in a 200° oven. Pour braising liquid through a strainer into a wide frying pan. Skim off fat. Boil over high heat until reduced by about half, about 20 minutes. Stir in orange peel and salt and pepper to taste. Pour sauce into a bowl. 5. Cut beef into 1/2-in. slices and drizzle with a little sauce. Spoon mushrooms around meat and serve with remaining sauce on the side. Nutritional Information Amount per serving Calories: 583 Calories from fat: 36% Protein: 67g Fat: 24g Saturated fat: 8.2g Carbohydrate: 25g Fiber: 3.8g Sodium: 474mg Cholesterol: 129mg

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Roast Chicken with Balsamic Bell Peppers

This roast chicken with balsamic bell peppers dish adds Italian flair to your dinner table in just 40 minutes. 4 servings (serving size: 1 breast half and about 1/2 cup bell pepper mixture) Ingredients 5/8 teaspoon salt, divided 3/4 teaspoon fennel seeds, crushed 1/2 teaspoon freshly ground black pepper, divided 1/4 teaspoon garlic powder 1/4 teaspoon dried oregano 4 (6-ounce) skinless, boneless chicken breasts 2 tablespoons olive oil, divided Cooking spray 2 cups thinly sliced red bell pepper 1 cup thinly sliced yellow bell pepper 1/2 cup thinly sliced shallots (about 1 large) 1 1/2 teaspoons chopped fresh rosemary 1 cup fat-free, less-sodium chicken broth 1 tablespoon balsamic vinegar

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Preparation 1. Preheat oven to 450°. 2. Heat a large skillet over medium-high heat. Combine 1/2 teaspoon salt, fennel seeds, 1/4 teaspoon black pepper, garlic powder, and oregano. Brush chicken with 1 1/2 teaspoons oil; sprinkle spice rub over chicken. Add 1 1/2 teaspoons oil to pan. Add chicken; cook 3 minutes or until browned. Turn chicken over; cook 1 minute. Arrange chicken in an 11 x 7–inch baking dish coated with cooking spray. Bake at 450° for 10 minutes or until done. 3. Heat remaining olive oil over medium-high heat. Add bell peppers, shallots, and rosemary; sauté 3 minutes. Stir in broth, scraping pan to loosen browned bits. Reduce heat; simmer 5 minutes. Increase heat to medium-high. Stir in vinegar, 1/4 teaspoon salt, and 1/4 teaspoon pepper; cook 3 minutes, stirring frequently. Serve bell pepper mixture over chicken. Nutritional Information Amount per serving Calories: 292 Fat: 9.3g Saturated fat: 1.5g Monounsaturated fat: 5.5g Polyunsaturated fat: 1.3g Protein: 40.9g Carbohydrate: 8.8g Fiber: 1.7g Cholesterol: 99mg Iron: 2mg Sodium: 599mg Calcium: 40mg

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Roast Chicken with Balsamic Bell Peppers

This roast chicken with balsamic bell peppers dish adds Italian flair to your dinner table in just 40 minutes. 4 servings (serving size: 1 breast half and about 1/2 cup bell pepper mixture) Ingredients 5/8 teaspoon salt, divided 3/4 teaspoon fennel seeds, crushed 1/2 teaspoon freshly ground black pepper, divided 1/4 teaspoon garlic powder 1/4 teaspoon dried oregano 4 (6-ounce) skinless, boneless chicken breasts 2 tablespoons olive oil, divided Cooking spray 2 cups thinly sliced red bell pepper 1 cup thinly sliced yellow bell pepper 1/2 cup thinly sliced shallots (about 1 large) 1 1/2 teaspoons chopped fresh rosemary 1 cup fat-free, less-sodium chicken broth 1 tablespoon balsamic vinegar

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Preparation 1. Preheat oven to 450°. 2. Heat a large skillet over medium-high heat. Combine 1/2 teaspoon salt, fennel seeds, 1/4 teaspoon black pepper, garlic powder, and oregano. Brush chicken with 1 1/2 teaspoons oil; sprinkle spice rub over chicken. Add 1 1/2 teaspoons oil to pan. Add chicken; cook 3 minutes or until browned. Turn chicken over; cook 1 minute. Arrange chicken in an 11 x 7–inch baking dish coated with cooking spray. Bake at 450° for 10 minutes or until done. 3. Heat remaining olive oil over medium-high heat. Add bell peppers, shallots, and rosemary; sauté 3 minutes. Stir in broth, scraping pan to loosen browned bits. Reduce heat; simmer 5 minutes. Increase heat to medium-high. Stir in vinegar, 1/4 teaspoon salt, and 1/4 teaspoon pepper; cook 3 minutes, stirring frequently. Serve bell pepper mixture over chicken. Nutritional Information Amount per serving Calories: 292 Fat: 9.3g Saturated fat: 1.5g Monounsaturated fat: 5.5g Polyunsaturated fat: 1.3g Protein: 40.9g Carbohydrate: 8.8g Fiber: 1.7g Cholesterol: 99mg Iron: 2mg Sodium: 599mg Calcium: 40mg

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Roasted Lemon-Garlic Chicken with Potatoes

This classic meal is economical and easy to prepare. Although we call for thyme, you can use any fresh herbs you have on hand—tarragon, chives, rosemary, or a mix of any of them will work in the potatoes. 4 servings (serving size: 1 chicken breast half or 1 thigh and 1 drumstick, and 1/2 cup potatoes) Ingredients 2 lemons 1 teaspoon kosher salt, divided 1 teaspoon black pepper 4 garlic cloves, minced and divided 1 (3 1/2-pound) whole chicken $ 6 garlic cloves, crushed 1 1/2 pounds red potatoes, quartered $ 2 tablespoons butter, softened 1 tablespoon minced fresh thyme leaves

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Preparation 1. Grate rind from lemons to measure 2 tablespoons. Reserve lemons. Combine 5 teaspoons rind, 3/4 teaspoon salt, pepper, and 2 minced garlic cloves in a small bowl. 2. Remove and discard chicken giblets and neck. Loosen skin from breast and drumsticks by inserting fingers and gently pushing between skin and meat. Rub rind mixture under loosened skin over flesh. Tuck wing tips under chicken. Place chicken in a shallow dish; refrigerate, uncovered, 4 hours or overnight. 3. Preheat oven to 425°. 4. Quarter reserved lemons. Place lemon quarters and 6 crushed garlic cloves into chicken cavity; tie ends of legs together with cord. Place chicken, breast side up, in a roasting pan. Bake at 425° for 25 minutes. Reduce oven temperature to 375° (do not remove chicken from oven). Bake 40 minutes or until a thermometer inserted into meaty portion of thigh registers 165°. Remove from oven; let stand 15 minutes. 5. Place potatoes in a saucepan; cover with cold water. Bring to a boil. Cook 10 minutes or until tender; drain. Combine potatoes, 1 teaspoon rind, 1/4 teaspoon salt, 2 minced garlic cloves, butter, and thyme. Discard chicken skin; carve. Wine note: With all the bright lemon woven through this comfort dish, you need a wine with a great squeeze of citrus at its core. Look no further than Columbia Crest's 2009 Two Vine Pinot Grigio (Washington, $8). Lemon expands to pink grapefruit and peach, with a refreshing, zesty finish--all of which make the citrus and thyme on the chicken and potatoes pop.

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Roasted Tilapia with Tomatoes and Olives

Juicy tomatoes, briny olives, and fresh parsley add a savory bite to this mild white fish. For speedy cleanup, line your jelly-roll pan with aluminum foil. Be sure to coat it with cooking spray before adding the fish and other ingredients. 4 servings Ingredients 4 (6-ounce) tilapia fillets 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper Cooking spray 1 cup cherry tomatoes, halved 3/4 cup pitted green olives, coarsely chopped 3 tablespoons chopped fresh flat-leaf parsley 3 garlic cloves, minced

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Preparation Preheat oven to 375°. Sprinkle fish with salt and pepper. Arrange fish in a single layer in the center of a jelly-roll pan lightly coated with cooking spray. Combine tomatoes and remaining ingredients; toss gently. Arrange tomato mixture around fish on baking sheet. Bake at 375° for 20 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Place 1 fillet on each of 4 plates; top each serving with about 1/4 cup tomato mixture. Nutritional Information Amount per serving Calories: 207 Calories from fat: 27% Fat: 6.3g Saturated fat: 1.4g Monounsaturated fat: 3.3g Polyunsaturated fat: 1g Protein: 34.9g Carbohydrate: 3.6g Fiber: 1.3g Cholesterol: 85mg Iron: 1.5mg Sodium: 572mg Calcium: 38mg

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Salty-Sweet Bacon Panini

Ingredients Brie bacon Raisin-walnut bread Apple butter Butter, softened Preparation Place Brie and bacon on raisin-walnut bread spread with apple butter. Spread outside of sandwiches with butter. Cook in a pre-heated panini press 2 to 3 minutes or until golden. Wine Suggestion: "For white, try a Chenin Blanc, such as Champalou Vouvray from the Loire Valley ($17) or a California version such as Ballentine Vineyards ($17). If you just have to have red, then try Beaujolais or California Pinot Noir."

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Sausage-and-Chicken Cassoulet

A cassoulet is a French dish of beans, sausages, and meat that's covered and slowly cooked.My Test Kitchens version is covered with a cornbread crust. Check your cookware information to make sure your skillet's handle is ovenproof up to 400° or higher. If not--just prep in a traditional skillet and then bake in a casserole dish that holds 2 1/4 to 3 quarts. (You can measure your dish capacity using water if the dish is not labeled.) Makes 6 servings Ingredients 1 (16-ounce) package smoked sausage, sliced 1 pound uncooked chicken breast strips, chopped 1 (15.8-ounce) can great Northern beans, rinsed and drained 1 (14.5-ounce) can diced tomatoes with onion and garlic, drained 1 (14-ounce) can chicken broth 1 1/2 teaspoons dried thyme 1 (6-ounce) package buttermilk cornbread mix 2/3 cup water or milk

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Preparation Cook sausage in a 2 1/4- to 3-quart ovenproof skillet over medium heat 8 minutes or until browned. Remove sausage from skillet, and drain on paper towels, reserving drippings in skillet. Set sausage aside. Cook chicken in hot drippings in skillet over medium-high heat 5 minutes or until brown. Return sausage to skillet with chicken. Stir in beans and next 3 ingredients. Bring to a boil. Stir together cornbread mix and 2/3 cup water. Pour evenly over hot sausage mixture in skillet. Bake at 400° for 30 to 35 minutes or until golden. Let stand 10 minutes before serving. Note: For testing purposes only, I used Martha White Buttermilk Cornbread Mix. I also used a Le Creuset 2 1/4-quart (8 1/2-inch-diameter x 3-inch-deep) Saucier Pan at one testing and a hand-me-down 3-quart (10-inch-diameter x 3-inch-deep) cast-iron skillet at another testing. Both skillets worked fine.

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Seafood Arrabbiata

Italian for "angry," arrabbiata is a spicy tomato sauce. For true fury, use 1/2 teaspoon crushed red pepper in this delicious seafood dish. 4 servings (serving size: about 2 cups) Ingredients 8 ounces uncooked linguine 2 tablespoons extra-virgin olive oil, divided 6 ounces bay scallops 6 ounces peeled and deveined medium shrimp 1/2 cup chopped onion 1/4 to 1/2 teaspoon crushed red pepper 3 garlic cloves, minced 2 tablespoons tomato paste 1 (14.5-ounce) can petite-cut diced tomatoes, drained 1/2 cup clam juice 12 littleneck clams 12 mussels, scrubbed and debearded 2 tablespoons chopped fresh parsley 1 tablespoon thinly sliced fresh basil

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Preparation 1. Cook pasta according to package directions, omitting salt and fat; drain. 2. While pasta cooks, heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add scallops and shrimp to pan; cook 3 minutes. Remove scallop mixture from pan; keep warm. Heat remaining 1 tablespoon oil in pan over medium-high heat. Add onion, red pepper, and garlic; cook 2 minutes. Add tomato paste and tomatoes; bring to a boil, and cook 2 minutes. Add clam juice; cook 1 minute. Add clams; cover, reduce heat to medium, and cook 4 minutes. Add mussels; cover and cook 3 minutes or until clams and mussels open. Discard any unopened shells. Stir in scallop mixture and parsley; cook 1 minute or until thoroughly heated. Serve over pasta. Sprinkle with basil. Nutritional Information Amount per serving Calories: 444 Fat: 10g Saturated fat: 1.6g Monounsaturated fat: 5.3g Polyunsaturated fat: 1.5g Protein: 34g Carbohydrate: 54g Fiber: 3.9g Cholesterol: 102mg Iron: 9.3mg Sodium: 447mg Calcium: 95mg

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Seared Lamb with Balsamic Sauce

Get a healthy taste of the Mediterranean when you serve these hearty sweet-savory chops over rice pilaf. 4 servings (serving size: 2 chops and about 2 1/2 tablespoons sauce) Ingredients 2 teaspoons olive oil 8 (4-ounce) lamb loin chops, trimmed 1/2 teaspoon kosher salt 1/4 teaspoon freshly ground black pepper 1 cup finely chopped red onion 2 garlic cloves, chopped 1/4 cup dry red wine 1/3 cup fat-free, lower-sodium beef broth 2 tablespoons balsamic vinegar

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Preparation 1. Heat olive oil in a large nonstick skillet over medium-high heat. Sprinkle lamb loin chops with salt and pepper. Add lamb to pan, and cook 3 minutes or until browned. Turn lamb over, and cook 4 minutes or until desired degree of doneness. Remove lamb from pan; keep warm. Add chopped onion and garlic to pan; cook 3 minutes or until onion is tender. Add wine; bring to a boil. Cook 3 minutes or until liquid evaporates. Stir in broth and balsamic vinegar; bring to a boil. Cook 2 minutes or until reduced to about 2/3 cup. Serve sauce with lamb. Nutritional Information Amount per serving Calories: 253 Fat: 11.6g Saturated fat: 3.7g Monounsaturated fat: 5.7g Polyunsaturated fat: 0.9g Protein: 29.4g Carbohydrate: 5.9g Fiber: 0.8g Cholesterol: 90mg Iron: 2.2mg Sodium: 357mg Calcium: 34mg

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Shaved Asparagus Pizza with Goat Cheese and Ricotta

Thinly shaved asparagus, creamy ricotta, and tangy goat cheese top this pizza that's perfect for a fall dinner on the patio. Ingredients For the asparagus salad 1 Tbsp of olive oil 1 clove of garlic, minced 1 lemon, juiced and zested Salt Pepper 1/2 lb of asparagus For assembly Your favorite pizza dough (or mine), ready to stretch and bake Olive oil, for brushing 1/2 cup park-skim ricotta Salt Pepper 2 oz grated mozzarella 2 oz goat cheese, crumbled Instructions Place a pizza stone in the top 1/3 of your oven and increase oven to 550 (500 if your oven doesn't go that high), letting it hold at temperature for at least 30 minutes. (If you're not using a pizza stone, just have your baking sheet nearby.) Dust a pizza peel or your baking sheet with a light dusting of flour and a couple of generous pinches of

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cornmeal and set aside. Whisk the olive oil, garlic, and lemon juice and zest together in a large bowl. Using a veggie peeler, shave the asparagus into ribbons. Add the asparagus to the bowl and toss to coat. Season to taste with salt and pepper, and then set aside. In a small bowl, mix together the ricotta with salt and pepper. Gently stretch the pizza dough in to a 12-14 inch round or divide into 3 portions and stretch, for individual-sized pizzas. Brush a ~1-inch border of olive oil around the edge of the pizza dough. Spread a thin layer of ricotta over the pizza crust (depending on how thinly you stretched your pizza, you might not use it all). Pile the asparagus on top (let the excess liquid drip off the asparagus, back into the bowl), and then sprinkle with mozzarella and crumbled goat cheese. Transfer your pizza from the pizza peel to baking stone (or place your baking sheet in the oven). Bake for 7-9 minutes for a single large pizza (5-7 for individual pizzas), until the dough is blistered, the edges are golden brown and crispy, and the cheese starts to brown. Remove from oven, slice, and serve. Notes Yields: 1 large pizza or 3 individual pizzas Estimated time: 1 hour 15 minutes

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Shrimp-and-Crab Finger Scampi

Try this very simple preparation of traditional shrimp scampi that's enhanced with crab. Don't feel limited to adding crab specifically; bay scallops and lobster also work well. Makes 4 servings Ingredients 2 tablespoons canola oil 20 large fresh shrimp, peeled and deveined 1 cup dry white wine 20 large crab fingers or crab claws 3/4 cup unsalted butter, cut into pieces 3 tablespoons finely chopped fresh parsley 2 tablespoons fresh lemon juice Kosher salt Freshly ground white pepper Preparation 1. Heat oil in a 12-inch skillet over medium heat. Add shrimp, and cook 2 minutes on each side. Transfer shrimp to a plate. 2. Add white wine to skillet, stirring with a wooden spoon to loosen any bits stuck to bottom of pan. Bring mixture to a boil. Cook 5 to 7 minutes or until mixture is reduced by half. Add reserved shrimp and crab claws to skillet. Cook 1 to 2 minutes or until thoroughly heated. 3. Remove pan from heat, and stir in butter, 1 piece at a time. Stir in parsley and lemon juice. Season to taste with salt and pepper.

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Sirloin Steak with Dijon-Port Sauce

The port and mustard create a rich, sweet, and spicy sauce. Serve the steak and sauce over noodles to soak up every last drop. Servings:4 servings (serving size: about 3 ounces steak, 2 tablespoons sauce, and 1 cup noodles) Ingredients 3 cups uncooked medium egg noodles 1 pound trimmed sirloin (about 1 inch thick) 1/2 teaspoon salt 1/2 teaspoon black pepper Cooking spray 1/2 cup port or other sweet red wine 1/4 cup minced shallots 1 teaspoon bottled minced garlic 1/2 cup less-sodium beef broth 1 tablespoon Dijon mustard 1/2 teaspoon fresh thyme leaves

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directions Cook noodles according to package directions, omitting salt and fat. Drain; keep warm. While noodles cook, heat a nonstick skillet over medium-high heat. Sprinkle both sides of steak with salt and pepper. Lightly coat steak with cooking spray. Add steak to pan; cook 4 minutes on each side or until desired degree of doneness. Transfer meat to a platter; keep warm. Add port to pan, scraping to loosen browned bits. Stir in shallots and garlic; cook 45 seconds, stirring frequently. Add beef broth; bring to a boil. Cook 20 seconds; remove from heat. Add mustard and thyme, stirring with a whisk. Cut steak diagonally across grain into thin slices. Serve steak and sauce with the pasta.

Nutritional Info Amount Per Serving fat:11 g protein:28.5 g poly fat:0.8 g sodium:501 mg calories from fat:29 % cholesterol:97 mg carbohydrate:23.6 g iron:4.3 mg mono fat:4.6 g calcium:36 mg calories:344 saturated fat:4.1 g fiber:1 g

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Slow Cooker French Onion Soup

1 red onion, sliced thinly 1 white onion, sliced thinly 1 yellow onion, sliced thinly 1 large shallot, diced thin 5 garlic cloves, minced 2 T of butter 4 T balsamic vinegar 1 T Agave (or brown sugar) 3 tablespoons flour 1 bottle of medium to dark beer 1.5 litres of stock (beef or veggie) 2 T fresh thyme (plus some extra for garnish) Salt and Pepper to Taste Bread (toasted, for the top of each bowl) Cheese (pick your favorite, hard to semi-hard) Gruyere works best. For the top of each bowl.

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Directions 1. Turn the crockpot to high. Add onions, garlic, sugar, butter and balsamic vinegar. 2. Cover, and let cook for at least one hour, stirring on occasion to brown the onions. 3. After one hour add the flour, beer, stock, thyme and salt and pepper. Reduce heat to low and cook for 6 – 8 hours. 4. Prior to serving, dish out soup portions into oven safe bowls. Cover each bowl with a piece of toasted bread, a drizzle of balsamic vinegar and a healthy pile of cheese. 5. If the soup was still hot, place the bowls under the broiler for 4 – 5 minutes, keeping as close eye. If the soup was cold, place in a 350 degree oven for15 minutes and then finish under the broiler until cheese melts.

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Smoked Gouda Macaroni and Cheese

This American classic has been updated for heightened flavor. You can use regular Gouda or any other cheese that melts well. Servings:4 servings (serving size: 1 1/4 cups) Nutritional Info Amount Per Serving mono fat:3 g saturated fat:6.2 g calcium:421 mg protein:20.1 g fiber:3.7 g carbohydrate:54.9 g iron:3.6 mg sodium:725 mg fat:10.9 g calories from fat:25 % poly fat:0.8 g calories:399 cholesterol:33 mg Ingredients 1 (1-ounce) slice whole wheat bread

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1 tablespoon butter 1/4 cup thinly sliced green onions 2 garlic cloves, minced 2 tablespoons all-purpose flour 2 cups fat-free milk 1/2 teaspoon salt 1/4 teaspoon black pepper 1/2 cup (2 ounces) shredded smoked Gouda cheese 1/3 cup (about 1 1/2 ounces) grated fresh Parmesan cheese 5 cups coarsely chopped fresh spinach 4 cups hot cooked elbow macaroni (about 2 cups uncooked) Cooking spray directions Preheat oven to 350°. Place bread in a food processor, and pulse 10 times or until coarse crumbs measure 1/2 cup. Melt butter in a large saucepan over medium heat. Add onions and garlic; cook 1 minute. Add flour; cook 1 minute, stirring constantly. Gradually add milk, salt, and pepper, stirring constantly with a whisk until blended. Bring to a boil; cook until thick (about 2 minutes). Add cheeses; stir until melted. Add spinach and macaroni to cheese sauce, stirring until well blended. Spoon mixture into a 2-quart baking dish coated with cooking spray. Sprinkle with breadcrumbs. Bake at 350° for 15 minutes or until bubbly.

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Smoked Sausage Cassoulet

This hearty soup is exploding with flavors. Meat lovers will crave this bacon-packed and sausage-enriched delight. For a thicker consistency, let the cassoulet stand 30 minutes before serving. 8 servings (serving size: 1 cup cassoulet, 1 teaspoon cheese, and 1 teaspoon parsley) Ingredients 2 bacon slices 2 cups chopped onion 1 teaspoon dried thyme 1/2 teaspoon dried rosemary 3 garlic cloves, minced 1/2 teaspoon salt 1/2 teaspoon freshly ground black pepper 2 (14.5-ounce) cans diced tomatoes, drained 2 (15-ounce) cans Great Northern beans, rinsed and drained 1 pound lean boneless pork loin roast, trimmed and cut into 1-inch cubes 1/2 pound reduced-fat smoked sausage, cut into 1/2-inch cubes 8 teaspoons finely shredded fresh Parmesan cheese 8 teaspoons chopped fresh flat-leaf parsley

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Preparation 1. Cook bacon in a large skillet over medium-high heat until crisp. Remove bacon from pan; crumble. Add onion, thyme, rosemary, and garlic to drippings in pan; sauté 3 minutes or until tender. Stir in crumbled bacon, salt, pepper, and tomatoes; bring to a boil. Remove from heat. 2. Place half of beans in a large bowl; mash with a potato masher until chunky. Add remaining half of beans, pork, and sausage; stir well. Place half of bean mixture in a 3 1/2-quart electric slow cooker; top with half of tomato mixture. Repeat layers. Cover and cook on LOW for 5 hours. Ladle into bowls. Sprinkle with Parmesan cheese and parsley. Nutritional Information Amount per serving Calories: 249 Calories from fat: 0.0% Fat: 7.6g Saturated fat: 2.7g Monounsaturated fat: 3.2g Polyunsaturated fat: 0.9g Carbohydrate: 23.8g Fiber: 4.6g Cholesterol: 48mg Iron: 2.9mg Sodium: 627mg Calcium: 89mg

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Southern Shrimp and Grits

Shrimp and grits, sometimes called "breakfast shrimp," tastes great for lunch or dinner. Start with frozen bell pepper and onion, as well as prepeeled and deveined shrimp, to minimize prep time. 6 servings (serving size: 2/3 cup shrimp mixture, 2/3 cup grits, 2 tablespoons cheese, and 2 teaspoons green onions) Ingredients 3 tablespoons fresh lemon juice 1/2 teaspoon hot sauce (such as Tabasco) 1 1/2 pounds peeled and deveined large shrimp 2 bacon slices, chopped 1 cup frozen chopped onion 1/4 cup frozen chopped green bell pepper 1 1/2 teaspoons bottled minced garlic 1 cup fat-free, less-sodium chicken broth 1/2 cup chopped green onions, divided $ 5 cups water 1 1/2 cups uncooked quick-cooking grits 1 tablespoon butter 1 teaspoon salt 3/4 cup (3 ounces) shredded sharp cheddar cheese

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Preparation Combine first 3 ingredients; set aside. Cook bacon in a large nonstick skillet over medium heat until crisp. Add onion, bell pepper, and garlic to drippings in pan; cook 5 minutes or until tender, stirring occasionally. Stir in shrimp mixture, broth, and 1/4 cup green onions; cook 5 minutes or until shrimp are done, stirring frequently. Bring water to a boil in a medium saucepan; gradually add grits, stirring constantly. Reduce heat to low; simmer, covered, for 5 minutes or until thick, stirring occasionally. Stir in butter and salt. Serve shrimp mixture over grits; sprinkle with cheese and remaining green onions. Nutritional Information Amount per serving Calories: 408 Calories from fat: 28% Fat: 12.5g Saturated fat: 5.6g Monounsaturated fat: 4.1g Polyunsaturated fat: 1.3g Protein: 32.8g Carbohydrate: 39.9g Fiber: 2g Cholesterol: 246mg Iron: 5.1mg Sodium: 890mg Calcium: 154mg

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Southwest Shrimp Tacos

Makes 8 servings Ingredients 10 to 12 (10-inch) wooden skewers 2 pounds unpeeled, large raw shrimp (21/25 count) Vegetable cooking spray 2 tablespoons hot sauce 1 tablespoon olive oil 1 1/2 teaspoons ancho chile powder 1 1/2 teaspoons ground cumin 3/4 teaspoon salt 16 to 20 (8-inch) soft taco-size corn or flour tortillas 3 cups shredded cabbage 1 cup grated carrots Lime wedges

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Preparation

1. Soak skewers in water 20 minutes. 2. Meanwhile, peel shrimp; devein, if desired. Coat cold cooking grate of grill with cooking spray, and place on grill. Preheat grill to 350° to 400° (medium-high) heat. 3. Toss shrimp with hot sauce and next 4 ingredients. Thread shrimp onto skewers. Grill shrimp, covered with grill lid, 1 to 2 minutes on each side or just until shrimp turn pink. Grill tortillas 1 minute on each side or until warmed. 4. Combine cabbage and carrots. Remove shrimp from skewers just before serving. Serve shrimp in warm tortillas with cabbage mixture and lime wedges.

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Spaghetti Carbonara with Leeks and Pancetta

A small amount of the pasta's cooking liquid is whisked into the egg mixture to prevent the eggs from overcooking when added to the hot pasta. This procedure, called tempering, results in a rich, creamy sauce that easily coats the noodles. 4 servings (serving size: 1 1/4 cups) Ingredients 8 ounces uncooked spaghetti 1/2 cup (2 ounces) finely grated Parmigiano-Reggiano cheese 1/4 teaspoon black pepper 1/8 teaspoon salt 1 large egg 1 large egg white 1/2 cup chopped pancetta (about 2 ounces) 2 cups thinly sliced leek (about 2 large) 2 garlic cloves, minced 2 tablespoons chopped fresh flat-leaf parsley

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Preparation Cook pasta according to the package directions, omitting salt and fat. Drain, reserving 1/4 cup cooking liquid. Combine cheese, pepper, salt, egg, and egg white in a small bowl, stirring with a whisk. Gradually add the reserved 1/4 cup cooking liquid to egg mixture, stirring constantly with a whisk. Cook pancetta in a large nonstick skillet over medium-high heat until crisp. Remove pancetta from pan, reserving drippings in pan; set pancetta aside. Add leek to drippings in pan, and sauté 4 minutes. Add garlic to pan; sauté for 1 minute. Add pasta, cheese mixture, and pancetta to pan; reduce heat, and cook 1 minute, tossing well to coat. Cook 1 minute. Sprinkle with parsley; serve immediately. Nutritional Information Amount per serving Calories: 400 Calories from fat: 29% Fat: 12.8g Saturated fat: 5.7g Monounsaturated fat: 4.2g Polyunsaturated fat: 2.7g Protein: 22.1g Carbohydrate: 49.4g Fiber: 2.7g Cholesterol: 78mg Iron: 3.2mg Sodium: 726mg Calcium: 350mg

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Spice-Rubbed Pork Chops

A hint of brown sugar rounds out the flavors of the smoky, robust spice rub. Although this recipe serves two people, you can easily double or even triple the ingredients to serve more. 2 servings (serving size: 1 pork chop) Ingredients 2 (4-ounce) boneless pork loin chops (about 3/4 inch thick) 1/8 teaspoon garlic salt 1/4 teaspoon ground coriander 1/4 teaspoon ground cumin 1/4 teaspoon brown sugar 1 1/2 teaspoons olive oil

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Preparation 1. Heat a nonstick skillet over medium-high heat. Sprinkle pork with 1/8 teaspoon garlic salt. Combine coriander, cumin, and sugar in a shallow bowl. Sprinkle spice mixture over 1 side of pork. Add oil to pan; swirl to coat. Add pork to pan, spice side down. Cook 2 minutes or until browned. Turn pork over, and cook 4 minutes or until done. Nutritional Information Amount per serving Calories: 193 Fat: 9.8g Saturated fat: 2.8g Monounsaturated fat: 5.3g Polyunsaturated fat: 0.8g Protein: 23.9g Carbohydrate: 0.7g Fiber: 0.1g Cholesterol: 65mg Iron: 0.8mg Sodium: 109mg Calcium: 27mg

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Spicy Chicken-Rice Bowl

Makes 6 servings Ingredients 1 1/2 cups uncooked long-grain rice 2 tablespoons butter 1 tablespoon all-purpose flour 1 1/4 cups chicken broth 1/2 cup milk 1/2 cup light coconut milk 3 tablespoons red curry paste 2 tablespoons fresh lime juice 2 teaspoons grated fresh ginger 1/2 teaspoon salt 1 Savory Baked Chicken, shredded (about 3 cups) 1 1/2 cups fresh steamed green beans, cut into 1-inch pieces 1/2 red bell pepper, cut into thin strips 1/4 cup chopped fresh cilantro Lime wedges

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Preparation 1. Prepare rice according to package directions. 2. Meanwhile, melt butter in a heavy saucepan over low heat; whisk in flour until smooth. Cook, whisking constantly, 1 minute. Gradually whisk in chicken broth, milk, and coconut milk. Cook over medium heat, whisking constantly, 2 minutes or until mixture is thick and bubbly. Stir in curry paste and next 3 ingredients. Stir chicken, green beans, and red bell pepper strips into curry mixture; cook 2 minutes or until thoroughly heated. Stir in 2 Tbsp. chopped cilantro. Serve chicken mixture over rice. Sprinkle with remaining chopped cilantro. Serve with lime wedges

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Spicy Oven-Fried Chicken

For a quicker version, substitute 3 cups chili-flavored corn chips for regular, and omit spices. 4 servings Ingredients 3 cups corn chips, finely crushed 1 1/2 teaspoons chili powder 1/2 teaspoon ground cumin 1/4 teaspoon garlic powder 4 chicken thighs, skinned 4 chicken legs, skinned 3 tablespoons mayonnaise Preparation Stir together first 4 ingredients in a shallow dish. Rub chicken with mayonnaise; dredge in corn chip mixture. Place in a 15- x 10-inch jellyroll pan coated with cooking spray. Coat chicken with cooking spray. Bake at 400° on the lowest oven rack for 30 minutes (do not turn). Cover and bake 15 more minutes. Serve warm

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Spicy Shrimp and Grits...

Crank up the heat (in your weeknight meal, that is!) and serve a spicy version of this Southern favorite.... 4 servings (serving size: 1 cup grits, about 1 1/2 cups shrimp mixture, and 1 tablespoon green onions)... Ingredients... 3 cups 1% low-fat milk 1 cup water 1 tablespoon butter 1/2 teaspoon salt, divided 1/4 teaspoon black pepper, divided 1 cup uncooked quick-cooking grits 1/2 cup (2 ounces) grated fresh Parmesan cheese 4 slices applewood-smoked bacon 1 pound peeled, deveined large shrimp 1 cup thinly vertically sliced white onion 2 cups grape tomatoes, halved 1 teaspoon hot pepper sauce or chopped chipotle chile, canned in adobo sauce 1/8 teaspoon ground or crushed red pepper 1/4 cup green onion strips

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Preparation 1. Combine milk, water, butter, 1/4 teaspoon salt, and 1/8 teaspoon black pepper in a saucepan over medium-high heat. Bring to a simmer; gradually add grits, stirring constantly with a whisk. Reduce heat to medium; cook 4 minutes or until thick, stirring occasionally. Remove from heat; stir in cheese. 2. While grits cook, cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan, reserving 2 teaspoons drippings; crumble bacon. Add shrimp to drippings in pan; cook 2 minutes on each side or until done. Remove shrimp from pan. Add white onion to pan; sauté 1 minute. Stir in bacon, tomatoes, remaining 1/4 teaspoon salt, and remaining 1/8 teaspoon black pepper; sauté 2 minutes, stirring occasionally. Add shrimp, pepper sauce, and red pepper; cook 1 minute or until shrimp are heated. Serve over grits; sprinkle with green onions

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Spinach-Ricotta Skillet Lasagna

Servings:4 Servings Prep Time:10 minutes Cook Time:30 minutes Ingredients 1 cup shredded part-skim mozzarella 1/2 cup grated Parmesan 1/4 teaspoon garlic powder Salt and pepper Nutmeg 1 1/2 cups ricotta 1 large egg 1 10-oz. package frozen chopped spinach, thawed and squeezed dry 1 14-oz. jar tomato sauce 4 ounces no-boil lasagna noodles (about half a box)

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directions Mix mozzarella, Parmesan, garlic powder, 1/4 tsp. pepper and a pinch of nutmeg. In a separate bowl, whisk ricotta with egg and spinach until blended and smooth. Season with salt and pepper. Spread 1/3 of sauce over bottom of a large, heavy skillet. Arrange 2 pasta sheets on top. Spread half of spinach mixture over pasta, then scatter 1/3 of mozzarella mixture on top. Top with 2 more pasta sheets, then spread with 1/3 of sauce. Sprinkle with 1/3 of mozzarella mixture. Place another 2 sheets on top and pour over remaining sauce. Break remaining sheets of pasta into large pieces and use them to fill in around edges of skillet. Dollop remaining spinach mixture over top, and sprinkle on remaining mozzarella mixture. Transfer skillet to stovetop and cook, covered, over medium-low heat until top is firm, 20 minutes. Remove from heat and set aside, covered, for 5 to 10 minutes before serving.

Nutritional Info Amount Per Serving fiber:5 g saturated fat:14 g protein:32 g calories:485 fat:24 g cholesterol:126 mg carbohydrate:37 g sodium:791 mg

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Swordfish with Cilantro-Lime Cream

Makes 3 servings 4 Ingredientsbout 1 pound swordfish steaks (3/4 in. thick) 2 to 3 tablespoons Italian-style bread crumbs 2 tablespoons butter or margarine 2 tablespoons minced green onion 2 tablespoons minced fresh cilantro, plus a few sprigs $ 2 tablespoons lime juice 3 tablespoons whipping cream Lime wedges Preparation 1. Rinse swordfish steaks and pat dry. Dust with bread crumbs. 2. Melt butter in a 10- to 12-inch nonstick frying pan over medium-high heat; add swordfish and cook until browned on bottom, about 4 minutes. Turn fish over and cook until browned on other side and opaque but still moist in center (cut to test), 4 to 5 more minutes. Transfer fish to a warm platter; keep warm. 3. Add onion to pan and stir just to wilt, about 30 seconds. Add cilantro, lime juice, and cream, stirring until it boils vigorously, 1 to 2 minutes. Divide fish among 3 dinner plates. Pour sauce equally over fish. Garnish each plate with a lime wedge and cilantro sprigs.

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Nutritional Information Amount per serving Calories: 297 Calories from fat: 55% Protein: 28g Fat: 18g Saturated fat: 9.2g Carbohydrate: 5.2g Fiber: 0.3g Sodium: 338mg Cholesterol: 90mg

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Tenderloin Steaks with Red Onion Marmalade...

Serve this company-worthy entrée with garlic mashed potatoes and sautéed green beans, and pour a bottle of cabernet sauvignon.... 4 servings (serving size: 1 steak and 1/3 cup marmalade)... Ingredients.. Cooking spray 1 large red onion, sliced and separated into rings (about 2 cups) 2 tablespoons red wine vinegar 2 tablespoons honey 1/2 teaspoon salt, divided 1 teaspoon dried thyme 1/4 teaspoon freshly ground black pepper 4 (4-ounce) beef tenderloin steaks, trimmed (1 inch thick)

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Preparation 1. Preheat broiler. 2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion to pan. Cover and cook 3 minutes. Add vinegar, honey, and 1/4 teaspoon salt to pan. Reduce heat, and simmer, uncovered, 8 minutes or until slightly thick, stirring occasionally. 3. Sprinkle remaining 1/4 teaspoon salt, thyme, and pepper evenly over beef. Place beef on a broiler pan coated with cooking spray; broil 4 minutes on each side or until desired degree of doneness. Serve with onion mixture.

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The Southern Burger

Juicy grilled burgers topped with two southern favorites: pimento cheese and fried green tomatoes. Ingredients For the burgers 4 burger buns 4 ground beef patties (~1/3 lb each) Worcestershire Salt Pepper 1/2 cup Pimento cheese Lettuce For the fried green tomatoes: 2-3 green tomatoes, sliced ~1/3-inch thick 2 Tbsp flour 2 Tbsp cornmeal Salt Pepper Olive or vegetable oil, for frying (mister recommended) Instructions Heat your grill to high. To make the tomatoes, heat a non stick pan sprayed with oil over medium high heat. Add flour, cornmeal, a pinch of salt and pepper to a ziptop bag and shake to mix well. Add tomato slices and shake to coat. Fry tomato slices in batches until golden brown on each side. (Add additional oil between batches.)

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Remove to a paper towel-lined plate until ready to assemble burgers. Each side of the hamburger patties should get a dash of Worcestershire and a pinch of salt and pepper. Cook the patties to desired doneness. Before removing them from the grill, top each with ~2 Tbsp of pimento cheese and let cook 1 minute more to melt the cheese. To assemble the burger, top the bottom bun with the cooked burger, fried green tomato slices, lettuce, and any condiments of choice. Notes Yields: 4 servings Estimated time: 30 minutes

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Tofu Steaks with Shiitakes and Veggies

Tofu Steaks with Shiitakes and Veggies is a quick vegetarian entrée full of flavor and rich vegetables. Piercing the tofu with a fork allows the sesame oil and soy sauce to absorb into the tofu, making it more flavorful. Serves 4 Ingredients 1 (14-ounce) package extra-firm tofu, drained 3 tablespoons dark sesame oil, divided 3 tablespoons lower-sodium soy sauce, divided 1 cup julienne-cut red bell pepper 1 cup matchstick-cut carrot 1/8 teaspoon salt 4 garlic cloves, thinly sliced 1 (5-ounce) package presliced shiitake mushrooms 1/2 cup organic vegetable broth 1 tablespoon honey 2 teaspoons sherry vinegar 1/2 teaspoon crushed red pepper Cooking spray

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Preparation 1. Cut tofu in half crosswise and again in half lengthwise. Pierce tofu liberally with a fork. Place in a shallow dish. Combine 1 tablespoon oil and 1 tablespoon soy sauce in a small bowl. Pour soy mixture over tofu; let stand 15 minutes, turning once. Set aside. 2. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil; swirl to coat. Add bell pepper, carrot, and salt; sauté 3 minutes. Remove from pan. Add remaining 1 tablespoon oil; swirl to coat. Add garlic and mushrooms; sauté 4 minutes. Add remaining 2 tablespoons soy sauce, broth, and next 3 ingredients. Simmer 3 minutes or until thickened. Remove from heat. 3. Remove tofu from marinade; reserve marinade. Heat a grill pan over high heat. Coat pan with cooking spray. Add tofu to pan; cook 3 minutes on each side, basting occasionally with reserved marinade. Arrange 1 tofu steak on each of 4 plates; top each serving with about 1/3 cup carrot mixture and about 2 tablespoons mushroom mixture. Nutritional Information Amount per serving Calories: 268 Fat: 16.5g Saturated fat: 2.7g Monounsaturated fat: 5.3g Polyunsaturated fat: 7.9g Protein: 11.4g Carbohydrate: 19g Fiber: 2.2g Cholesterol: 0.0mg Iron: 1.8mg Sodium: 462mg Calcium: 91mg

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Vegetarian Chipotle Nachos

These vegetarian nachos flavored with chipotle chiles have all the heartiness of the beef version. You can also use the spicy bean mixture to fill tacos and burritos. Look for meatless crumbles in the produce section near the tofu and other soy products. Ingredients Cooking spray 1 cup chopped green bell pepper (about 1 medium) 1 cup chopped onion (about 1 medium) 1 (12-ounce) package meatless fat-free crumbles (such as Lightlife Smart Ground) 1 (7-ounce) can chipotle chiles in adobo sauce 1 (15-ounce) can pinto beans, rinsed and drained 1 (14.5-ounce) can diced tomatoes with basil, garlic, and oregano, undrained 1/4 cup chopped fresh cilantro 8 cups baked corn tortilla chips (6 ounces) 2 cups shredded romaine lettuce 1 cup diced peeled avocado (about 1 medium) 3/4 cup vertically sliced red onion 3/4 cup (3 ounces) shredded sharp cheddar cheese 6 tablespoons fat-free sour cream

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Preparation Heat a large nonstick skillet over medium heat. Coat the pan with cooking spray. Add bell pepper, chopped onion, and crumbles; cook 5 minutes, stirring occasionally. Remove 1 chile and 1 tablespoon sauce from can; reserve remaining chiles and sauce for another use. Chop chile; add chile, sauce, beans, and tomatoes to pan. Cover, reduce heat, and simmer 5 minutes. Remove from heat; stir in cilantro. Arrange 1 1/3 cups chips on each of 6 plates. Top each serving with 1 cup bean mixture, 1/3 cup lettuce, about 2 1/2 tablespoons avocado, 2 tablespoons onion, 2 tablespoons cheese, and 1 tablespoon sour cream. Nutritional Information Amount per serving • Calories: 408 • Calories from fat: 26% • Fat: 11.8g • Saturated fat: 4g • Monounsaturated fat: 4.2g • Polyunsaturated fat: 2.5g • Protein: 23.8g • Carbohydrate: 53.7g • Fiber: 11g • Cholesterol: 16mg • Iron: 3.6mg • Sodium: 906mg • Calcium: 316mg

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Vegetarian Fried Rice

Bring a favorite takeout dinner packed with fresh veggies and tofu to the table in about 15 minutes. 4 servings (serving size: 1 1/2 cups) Ingredients 2 cups uncooked instant rice 2 tablespoons vegetable oil, divided 1 (14-ounce) package reduced-fat firm tofu, drained and cut into (1/2-inch) cubes 2 large eggs, lightly beaten 1 cup (1/2-inch-thick) slices green onions 1 cup frozen peas and carrots, thawed 4 garlic cloves, minced 1 teaspoon minced peeled fresh ginger 2 tablespoons sake (rice wine) 3 tablespoons low-sodium soy sauce 1 tablespoon hoisin sauce 1/2 teaspoon dark sesame oil Thinly sliced green onions (optional)

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Preparation Cook rice according to package directions, omitting salt and fat. While rice cooks, heat 1 tablespoon vegetable oil in a large nonstick skillet over medium-high heat. Add tofu; cook 4 minutes or until lightly browned, stirring occasionally. Remove from pan. Add eggs to pan; cook 1 minute or until done, breaking egg into small pieces. Remove from pan. Add 1 tablespoon vegetable oil to pan. Add 1 cup onions, peas and carrots, garlic, and ginger; sauté 2 minutes. While vegetable mixture cooks, combine sake, soy sauce, hoisin sauce, and sesame oil. Add cooked rice to pan; cook 2 minutes, stirring constantly. Add tofu, egg, and soy sauce mixture; cook 30 seconds, stirring constantly. Garnish with sliced green onions, if desired. Note: Using frozen peas and carrots plus bottled minced garlic and ginger speeds up preparation of this simple Chinese standby. Keep any leftover sake tightly capped in the refrigerator for up to three weeks, or you can substitute a tablespoon of rice wine vinegar for the sake. Nutritional Information Amount per serving Calories: 376 Calories from fat: 26% Fat: 11g Saturated fat: 2g Monounsaturated fat: 3g Polyunsaturated fat: 5.1g Protein: 15.8g Carbohydrate: 50.6g Fiber: 3.2g Cholesterol: 106mg Iron: 3.8mg Sodium: 629mg Calcium: 79mg

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Vegetarian Moussaka

In this meatless version of the classic Greek dish, bulgur wheat stands in for ground meat in a spiced-tomato filling surrounded by eggplant layers and topped with a béchamel sauce. The eggplant and bulgur pack this dish with fiber. Garnish with chopped fresh parsley. 4 servings Ingredients 3 peeled eggplants, cut into 1/2-inch-thick slices (about 2 1/2 pounds) 2 tablespoons extra-virgin olive oil, divided Cooking spray 2 cups chopped onion 4 garlic cloves, minced 1/2 cup uncooked bulgur 1/4 teaspoon ground allspice 1/4 teaspoon ground cinnamon 1/8 teaspoon ground cloves 2 cups organic vegetable broth 2 teaspoons chopped fresh oregano 1 (14.5-ounce) can no-salt-added diced tomatoes, undrained 1 tablespoon butter

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2 tablespoons all-purpose flour 1 cup 1% low-fat milk 2 tablespoons finely grated fresh Romano cheese 1/4 teaspoon salt 1 large egg, lightly beaten Preparation 1. Preheat broiler to high. 2. Brush eggplant slices with 1 tablespoon oil. Place half of eggplant on a foil-lined baking sheet coated with cooking spray; broil 5 inches from heat for 5 minutes on each side or until browned. Repeat procedure with remaining eggplant. Set eggplant aside. 3. Heat a large skillet over medium-high heat. Add remaining 1 tablespoon oil to pan; swirl to coat. Add chopped onion to pan; sauté 8 minutes. Add garlic; sauté 1 minute. Add bulgur; cook 3 minutes or until bulgur is lightly toasted, stirring frequently. Add ground allspice, cinnamon, and cloves; cook 1 minute, stirring constantly. Stir in vegetable broth, oregano, and tomatoes. Bring to a boil; reduce heat, and simmer 20 minutes or until thickened, stirring occasionally. 4. Melt butter in a saucepan over medium heat. Add flour; cook 1 minute, stirring constantly with a whisk until well blended. Gradually add milk, stirring constantly with a whisk. Bring to a boil; reduce heat to medium-low, and simmer 5 minutes or until thickened, stirring frequently. Stir in cheese and salt. Remove from heat, and cool slightly. Add egg, stirring well with a whisk. 5. Preheat oven to 350°. 6. Arrange half of eggplant in an 11 x 7-inch glass or ceramic baking dish coated with cooking spray. Spread the bulgur mixture evenly over eggplant; arrange remaining eggplant over bulgur mixture. Top with milk mixture. Bake at 350° for 40 minutes, and remove from oven. Increase oven temperature to 475°. Return dish to oven for 4 minutes or until the top is browned. Let stand for 10 minutes before serving. Nutritional Information Amount per serving Calories: 343 Fat: 13.1g Saturated fat: 4.2g Monounsaturated fat: 6.4g Polyunsaturated fat: 1.3g Protein: 11.4g Carbohydrate: 47.8g Fiber: 13.4g Cholesterol: 57mg Iron: 2.3mg Sodium: 583mg Calcium: 203mg

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Vegetarian Stuffed Mushrooms..

Makes 4 servings (serving size: 1 mushroom).. Ingredients 4 large portobello mushroom caps 2 teaspoons olive oil 1 1/2 tablespoons balsamic vinegar 1/4 teaspoon coarse salt 1/2 teaspoon freshly ground black pepper, divided 1 1/2 cups chopped tomato $ 1/3 cup chopped kalamata olives 1 cup fresh whole-grain breadcrumbs 1/2 cup (4 ounces) shredded fontina cheese 1/4 cup chopped fresh chives

Preparation.. 1. Preheat oven to 400°. 2. Place mushroom caps, gill sides up, on a rimmed baking sheet; drizzle with oil and vinegar, and season with salt and 1/4 teaspoon pepper. Bake until caps are just tender, about 10 minutes. 3. Meanwhile, combine tomato, olives, breadcrumbs, cheese, and chives in a medium bowl. Season with remaining 1/4 teaspoon pepper. 4. Divide tomato mixture evenly (about 1/2 cup per mushroom) among portobello caps. Bake 10-12 minutes or until lightly browned and mushrooms are tender. Serve hot.

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Veggie Tostadas

4 servings (serving size: 1/2 tostada) Ingredients 2 (10-inch) 98% fat-free flour tortillas 1 (16-ounce) can fat-free refried beans 2 tablespoons enchilada sauce 2 cups gourmet salad greens, divided 1 cup diced plum tomato, divided 1/4 cup chopped green onions, divided 2 tablespoons sliced ripe olives, divided 1 peeled avocado, cut into 12 wedges, divided 1 tablespoon finely chopped bottled jalapeño pepper, divided 1/4 cup (1 ounce) crumbled reduced-fat feta cheese, divided Preparation Preheat broiler. Place a tortilla on a baking sheet, and broil for 1 minute on each side or until lightly browned. Repeat procedure with remaining tortilla. Combine beans and enchilada sauce in a small saucepan; cook over medium heat until hot. Spread half of bean mixture over each tortilla; top evenly with remaining ingredients

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White Wine-Marinated Steak

..Follow Me On My Calorie Counting Journey The Meals Will Consist Of Under 500 Calorie Meals Per Serving... The three-ingredient marinade for these steaks also serves as the secret to the sauce. Serve with mashed potatoes and green beans. 4 servings (serving size: 3 ounces steak and 1 tablespoon sauce) Ingredients 3 tablespoons white wine 1 tablespoon olive oil 1 teaspoon Dijon mustard 1 pound chuck eye steaks, trimmed 1/4 teaspoon salt 1/4 teaspoon black pepper Cooking spray 1 large shallot, sliced 1/4 cup fat-free, lower-sodium beef broth

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Preparation 1. Combine the first 3 ingredients in a shallow dish. Add steaks, and let stand at room temperature for 10 minutes. Remove steaks from marinade; reserve marinade. Sprinkle steaks evenly with salt and pepper. 2. Heat a large heavy skillet over medium-high heat. Coat pan with cooking spray. Add steaks to pan; cook 4 minutes on each side or until desired degree of doneness. Remove steaks from pan; keep warm. Add shallot to pan; sauté 1 minute. Add reserved marinade and broth, scraping pan to loosen browned bits; cook 2 minutes or until reduced by half. Spoon sauce over steaks Nutritional Information Amount per serving Calories: 227 Fat: 14.4g Saturated fat: 4.8g Monounsaturated fat: 7g Polyunsaturated fat: 1g Protein: 21.6g Carbohydrate: 1.4g Fiber: 0.1g Cholesterol: 71mg Iron: 2.6mg Sodium: 273mg Calcium: 10mg

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Wild Mushroom Pastitsio Serves 6 (serving size: 1 piece)

Ingredients 4 teaspoons olive oil, divided 1 cup chopped onion 2 garlic cloves, minced 2 (8-ounce) packages presliced exotic mushroom blend, chopped 1 tablespoon chopped fresh oregano 1/2 teaspoon kosher salt, divided 1/4 teaspoon black pepper 1/8 teaspoon ground nutmeg 1 (8-ounce) can tomato sauce 2 large eggs, lightly beaten 3 tablespoons chopped fresh parsley 1 teaspoon unsalted butter 1 1/2 tablespoons all-purpose flour 2 cups 1% low-fat milk 1 1/2 cups (6 ounces) shredded part-skim mozzarella cheese, divided

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4 cups hot cooked fusilli pasta Cooking spray Preparation 1. Preheat oven to 350°. 2. Heat 1 tablespoon oil in a Dutch oven over medium-high heat; swirl to coat. Add onion and garlic; sauté for 3 minutes or until tender. Add mushrooms. Cook for 8 minutes or until liquid almost evaporates. Stir in oregano, 1/4 teaspoon salt, black pepper, nutmeg, and tomato sauce. Cook 2 minutes, stirring frequently. Remove from heat; set aside. 3. Combine eggs and parsley in a large bowl. Heat the remaining 1 teaspoon oil and butter in a medium saucepan over medium heat. Sprinkle flour evenly into pan; cook 2 minutes, stirring constantly. Gradually add milk to flour mixture, stirring with a whisk until smooth. Bring to a boil; cook 2 minutes or until thickened, stirring frequently. Remove from heat; let stand 4 minutes. Stir in remaining 1/4 teaspoon salt and 1 cup cheese. Gradually add hot milk mixture to egg mixture, stirring constantly with a whisk. Add pasta to milk mixture; toss to combine. 4. Spread 2 cups pasta mixture in an 11 x 7-inch baking dish coated with cooking spray. Top with mushroom mixture. Top with remaining pasta mixture. Cover with foil coated with cooking spray. Bake at 350° for 30 minutes. Remove foil; sprinkle with remaining 1/2 cup cheese. 5. Preheat broiler. 6. Broil 5 minutes or until cheese melts. Let stand 15 minutes. Nutritional Information Amount per serving Calories: 364 Fat: 13.1g Saturated fat: 5.7g Monounsaturated fat: 5g Polyunsaturated fat: 1.2g Protein: 20.1g Carbohydrate: 42g Fiber: 3.5g Cholesterol: 92mg Iron: 2.6mg Sodium: 574mg Calcium: 341mg