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Mushroom and Cheese Frittata

6 egg whites 3 whole eggs 2 Tbsp milk 1/4 tsp salt 1/4 tsp freshly cracked black pepper nonstick cooking spray 8 oz mushrooms, sliced 1/2 small onion, chopped 1 medium zucchini, sliced into rounds 2 oz Gruyere cheese, grated 3 Tbsp parmesan, grated 1 tsp chopped fresh thyme Preheat the broiler. Whisk egg whites, […]

Sole Capri

1 cup clam juice 1/4 cup dry white wine 2/3 cup slivered fresh basil 2/3 cup sun-dried tomatoes in oil, sliced Salt and pepper, to taste 4 Alaska Sole fillets (4 to 6 oz. each), fresh, thawed, or frozen 1 Tablespoon butter 1 Tablespoon olive, canola, peanut or grapeseed oil Lemon wedges, if desired Bring […]

Fish Fillets with Black Bean Compote

6 Alaska pollock, cod, or sole fillets (4 to 6 oz. each), fresh, thawed or frozen 4 teaspoons olive, canola, peanut or grapeseed oil, divided 1 white onion, chopped 3 cloves garlic, minced 1 teaspoon ground cumin 1 can (15 oz.) black beans, rinsed and drained 1 can (14 oz.) diced tomatoes 1 can (4 […]

Pumpkin Black Bean Soup

2 tablespoons extra-virgin olive oil 1 medium onion, cut in small dice Juice and zest of two limes (divided) 3 cloves garlic, peeled 2 fresh red chiles (such as jalapenos), seeded and sliced 1 bunch fresh cilantro, stemmed and roughly chopped 2 1/2 teaspoons ground cumin 1/2 teaspoon chili powder 1/4 teaspoon chipotle chile powder […]

Zucchini Ratatouille

recipe ingredients 3 med. zucchini, sliced 1/4″ thick 2 sm. eggplant, quartered and sliced into 1/4″ thick pieces 2 sm. sweet onions, quartered and separated 2 cloves garlic, minced 2 Tbsp. olive oil 2 med tomatoes, cut into thin wedges 2 Tbsp. fresh chopped basil salt and pepper 1/4 c. fat-free vinaigrette salad dressing 2 […]

Veggie Calzones

recipe ingredients 3/4 cup sliced fresh mushrooms 3/4 cup halved and thinly sliced zucchini 1/2 cup sweet red pepper, chopped 1/4 cup sliced green onions 1/4 teaspoon garlic salt 1/4 teaspoon dried basil 1 10-ounce can refrigerated pizza crust 1 cup low fat mozzarella cheese 1 egg white, beaten recipe directions Heat oven to 425 […]

Vegetable Strudel

recipe ingredients 5 cups fresh spinach leaves 2 medium red sweet peppers, cut into 1-inch strips 1 medium yellow summer squash, cut into 1-inch strips 2 carrots, shredded 1/2 cup sliced fresh mushrooms 4 green onions, sliced (1/2 cup) 1/4 cup oil-packed dried tomatoes, drained well and chopped 3 tablespoons grated Parmesan cheese 1 tablespoon […]

Vegetable Lasagna

recipe ingredients 9 lasagna noodles 2 cans tomato sauce 1 tablespoon minced garlic 1/4 teaspoon dried oregano 1 10-ounce package frozen chopped broccoli, thawed and pressed of liquid 1 cup shredded carrots 2 cups lowfat cottage cheese 1/4 cup grated parmesan cheese 1 cup shredded lowfat mozzarella cheese recipe directions Boil lasagna noodles until barely […]

Tuscan Beans and Vegetables

recipe ingredients 3 cans (19 oz each) cannellini or other white beans, rinsed 1 1/2 lb butternut squash, peeled and cut into 1 inch chunks 1 medium onion, cut in half lengthwise and sliced thin 1 box (10 oz) frozen chopped spinach, thawed and squeezed dry 1 Tbsp. freshly grated lemon peel 1 tsp. dried […]

Totellini with Creamy Vegetables

recipe ingredients 1 package (9 oz) refrigerated cheese filled tortellini 1 package (9oz) frozen artichoke hearts 1/2 of a 6 ounce package frozen pea pods 1 jar (7 oz) roasted sweet red peppers, drained and cut into strips 1/2 of an 8 oz package reduced fat cream cheese, cut up 1 cup evaporated skim milk […]

Tortilla Pie

recipe ingredients 1 Tbsp. olive oil 1 cup chopped red bell pepper 3/4 cup chopped green bell pepper 1/2 cup chopped red onion 1(4.5-ounce) can chopped green chiles, drained 2 Tbsp. minced fresh cilantro 1 tsp. dried oregano 1 tsp. chili powder 1/2 tsp. ground cumin 2 cups no-salt added tomato juice 2 (15 oz) […]

Tomato Parmesan Quiche

recipe ingredients 1 recipe low-fat pie crust (recipe below) 1 cup chopped mushrooms 3/4 cup chopped green onion 1/4 cup flour 1/4 tsp. black pepper 1/4 tsp. salt 6 ripe plum tomatoes, sliced thickly 2 ounces freshly grated parmesan cheese egg substitute equivalent to 2 eggs 1 cup skim milk recipe directions Preheat oven to […]

Tomato and Spinach Strata

recipe ingredients Tomato sauce: 1 1/2 tsp. olive oil 1 onion, chopped 3 cloves garlic, minced 2 cans (28 oz each) plum tomatoes, drained 1 bay leaf 1/2 tsp. dried thyme or oregano 2 Tbsp. chopped fresh parsley salt and fresh ground black pepper to taste Strata: 1 Tbsp. olive oil 2 onions, chopped 3/4 […]

Three Cheese Tortilla Calzones

recipe ingredients 1/3 cup non-fat ricotta cheese 4 (8 to 10″) fat-free whole-wheat flour tortillas 2 Tbs. Parmesan cheese, grated 4 Tbs. part-skim mozzarella cheese 1/2 cup no sugar added Ragu Light chunky pizza sauce recipe directions Heat oven to 350 degrees F. In small bowl, combine ricotta and Parmesan cheeses; blend well. Spoon 2 […]

Tex-Mex Frittata for Two

recipe ingredients 1/3 cup thinly sliced green onions 3 Tbsp. canned chopped green chiles 1 tsp. chili powder 1/2 tsp. ground cumin 4 large egg whites 1 large egg 1 can (15 oz) no-salt added black bean, rinsed and drained 3 garlic cloves, minced 1/2 cup shredded Pepper-Jack cheese 2 Tbsp. nonfat sour cream 2 […]

Tempeh Tostadas

recipe ingredients 1 medium onion, chopped 3 jalepeno or serrano peppers, seeded and finely chopped 2 cloves garlic, minced 1 Tbsp. cooking oil 12 oz. tempeh, crumbled 1 cup hot taco sauce 1 tsp. ground cumin 6 (5 or 6 inch) corn tortillas 1 1/2 cups shredded lettuce 1 cup shredded reduced fat cheddar cheese […]

Summer Veggie Pie

recipe ingredients 13 ounces frozen shredded potatoes salt and pepper to taste 1 large onion, sliced thinly 1/2 cup green onions, chopped 1 tsp. garlic, minced 2 tsp. olive oil 1-1/2 cup mushrooms, sliced thinly 3/4 cup broccoli, chopped 1 cup zucchini, sliced 1 pound extra firm tofu, drained 2 tsp. olive oil 2 Tbsp. […]

Spinach and Cheese Manicotti

recipe ingredients 1 (10 oz) pkg frozen chopped spinach olive oil flavored cooking spray 2 tsp. olive oil 2/3 cup finely chopped onion 2 cloves garlic, minced 1 (15 oz) carton light ricotta cheese 1/2 cup parmesean cheese, divided 2 egg whites 1/4 tsp dried crushed red pepper 1/8 tsp. ground nutmeg 8 manicotti shells* […]

Spicy Vegetable Ragout for a Crowd

recipe ingredients 1 lb. eggplant, cut into 3/4″ cubes 3 Tbsp. olive oil 3 cloves garlic, sliced 3 cups chopped onion 1 Tbsp. dried thyme 2 1/4 cups zucchini, diced 1 2/3 cups chopped red bell pepper 2 jalapeno peppers, seeded and minced 1 can (28 oz.) plum tomatoes, undrained and coarsely chopped 5 fresh […]

Spicy Portabellos with Vegetable Sauce

recipe ingredients 1 tbsp balsamic vinegar 1/4 tsp Hungarian paprika salt to taste 2 Portabello mushrooms 2 large sweet red peppers 2 cherry tomatoes 1/2 red onion, chopped 1 tsp olive oil 1 tblsp fresh, coarsely ground black pepper Coriander leaves recipe directions Whisk the balsamic vinegar, paprika, and salt together; set aside. Wipe the […]

Spaghetti with Salsa Cruda

recipe ingredients 1 1/4 lb. ripe tomatoes, seeded and diced (about 4 cups) 1 tsp. salt 1/4 cup finely chopped red onion 3 Tbsp. extra virgin olive oil, divided 1/4 cup coarsely chopped flat parsley 2 Tbsp. coarsely chopped fresh basil 3/4 lb. whole-grain spaghetti Freshly ground pepper recipe directions In a glass, ceramic, or […]

Scrambled Egg Burritos

recipe ingredients 1 cup egg substitute 1/4 cup shredded reduced-fat cheese (such as Sargento Light Shredded Cheese) 2 (10-inch) fat-free flour tortillas, warmed 1/4 cup salsa recipe directions In medium non-stick skillet sprayed with cooking spray, over medium heat, cook egg product, stirring occasionally until set. Divide egg mixture evenly between tortillas; top with cheese […]

Salsa and Cheese Casserole

recipe ingredients 1/2 cup chunky salsa, mild or medium, drained 3/4 cup egg substitute, equal to 3 eggs 1/3 cup all purpose flour 1 cup evaporated skim milk 6 oz. (1 1/2 cups) shredded reduced fat chedder cheese 2 oz. (1/2 cup) shredded monterey jack cheese 1 (8oz) can tomato sauce recipe directions Spray an […]

Roasted Vegetable Pasta

recipe ingredients 1 medium zucchini, diced 1 red or yellow bell pepper, diced 1 large onion, thinly sliced 1 Tbsp. olive oil salt and fresh ground pepper to taste 2 large tomatoes, chopped 1/4 cup chopped fresh basil 2 cloves garlic, minced 8 oz. spaghetti or linguine 1/2 cup feta cheese recipe directions Preheat oven […]

Roasted Vegetable Cheese Pie

recipe ingredients 2 cups cooked jasmine, basmati or long-grain rice 2 large egg whites, lightly beaten 1/4 cup grated Parmesan cheese 1 1/2 cups sliced zucchini 1 1/2 cups sliced yellow squash 1 cup thinly sliced onion 1 cup thinly sliced fennel bulb 1tsp. dried basil 1 tsp. dried oregano 1 tsp. olive oil 1/4 […]

Roasted Vegetable and Feta Pizza

recipe ingredients 3 red, yellow, and/or green bell peppers 1 onion, sliced into thin strips 1 (1 lb) loaf frozen whole wheat bread dough, thawed 1/2 tsp. crushed red pepper 1 cup shredded part skim mozzarella cheese 1 large red or yellow tomato, chopped 1 cup feta cheese 2 Tbsp. snipped fresh basil recipe directions […]

Roasted Mushrooms and Mixed Vegetables with Pasta

recipe ingredients 1 lb. mixed fresh mushrooms – cut in large pieces (mixture could include Portabella, Shiitake, Crimini, and Oyster) 1 sweet red bell pepper cut in 1-inch chunks 1 large zucchini cut in 1 inch chunks 1 medium onion cut in 8 wedges 2 tablespoons olive oil 1 teaspoon minced garlic 1/2 teaspoon salt […]

Rich Porcini Tomato Sauce

recipe ingredients 1 Tablespoon olive oil 1/2 pound fresh porcinis stemmed and thinly sliced OR 1/8 pound dried stems and pieces soaked 30 minutes 2 fresh garlic cloves, peeled 1/2 cup dry white wine 4-6 medium tomatoes, peeled, seeded, and diced Pinch of salt Pinch of fresh ground black pepper recipe directions Heat the oil […]

Rice-Crust Pizza

Variations On A Pizza Theme

from the American Institute for Cancer Research

One-pot meals are dinner solutions in many cuisines. The Chinese have stir-fries, Indians make curries and many countries in the Middle East and North Africa feature pilafs. Americans have taken ideas from a variety of cultures and adapted them to make their own versions of stews, chilis, casseroles and other one-pot meals.

A favorite American all-in-one meal is the pizza. With some minor adjustments, pizza is not out of bounds for the health- and diet-conscious. Since October is National Pizza Month, it’s a good time to look at the options.

Start by rethinking the traditional bready pizza crust. Instead, the pizza in the following recipe combines cooked rice with an egg and fresh herbs to make a crust. Relying mainly on fresh vegetables for toppings is an easy way to increase your daily servings of plant foods. They are also a smart substitute for fatty or processed meat toppings that contain dangerous nitrosamines. Low-fat mozzarella is a good pizza cheese choice for the health-conscious. For a very trendy as well as healthful pizza, use goat cheese and sun-dried tomatoes.

The rice pizza crust in the following pizza can serve as a canvas for any number of fresh ingredients that make a great-tasting pizza. It is a good opportunity to use the end-of-the-season tomatoes, zucchini and other vegetables, as well as fresh herbs like basil and thyme. Broccoli, mushrooms and eggplant would all be good additions.

Red Lentil Curry

recipe ingredients 2 cups red lentils 1 large onion, diced 1 Tbsp. vegetable oil 2 Tbsp. curry paste 1 Tbsp. curry powder 1 tsp. ground turmeric 1 tsp. ground cumin 1 tsp. chili powder 1 tsp. salt 1 tsp. sugar 1 tsp. minced garlic 1 tsp. ginger root, minced 1 (14.25 ounce) can tomato puree […]

Red Beans and Rice

recipe ingredients 1 tsp canola oil 1 cup chopped onion 1 cup chopped red bell pepper 1 tsp finely chopped garlic 1 Tbsp chopped fresh thyme leaves 1/2 tsp each salt and cayenne pepper 2 1/4 cups water 1 cup converted long-grain rice 1 (15-oz) can red kidney beans, rinsed and drained recipe directions Heat […]

Ratatouille Pizza

recipe ingredients 1/2 cup chopped onion 2 cloves garlic, minced 1 Tbsp. olive oil 4 medium tomatoes, peeled, seeded, and chopped 1 cup chopped, peeled eggplant 1 Tbsp. snipped fresh thyme, or 1 tsp. dried thyme 1/2 tsp. sugar 1/4 tsp. salt 1/8 tsp. pepper 1 16-oz thin crust Italian Bread Shell (Boboli) 2 medium […]

Quick Vegetarian Chili

recipe ingredients 1 Tbsp. canola oil 3 onions, chopped 1 carrot, diced in 1/4 inch squares 1 Tbsp. minced jalapeno 2 cloves garlic 3 tsp. chili powder 1 tsp. cumin 1 can (28 ounces) and 1 can (14 ounces) tomatoes, chopped 2 tsp. brown sugar 1 can (30 ounces) canned red kidney beans 1/3 cup […]

Potato Gnocchi in Gorgonzala Sauce

recipe ingredients 1 lb. baking potatoes, peeled and quartered 2 Tbsp. snipped fresh chives 3/4 tsp. salt 1/4 tsp. pepper 1 cup all purpose flour 1/4 cup finely chopped onion 2 Tbsp. margarine or butter 2 Tbsp. all purpose flour 1 3/4 cup lowfat or skim milk 1/4 cup crumbled Gorgonzola or blue cheese (1 […]

Potato Cheese Pie

recipe ingredients 4 1/2 cups frozen shredded hash brown potatoes 1 cup shredded reduced fat cheddar cheese 1/4 cup chopped red pepper 1/4 cup chopped tomato 3 Tbsp. finely chopped onion 3/4 cup skim milk 3/4 cup egg substitute 1/2 tsp. salt 1/4 tsp. fresh ground pepper recipe directions Combine all ingredients and pour into […]

Portobello Penne

recipe ingredients 8 ounces dried uncooked penne pasta 3 tablespoons margarine 2 teaspoons minced garlic 12 ounces sliced portobello mushrooms 1/2 cup white wine (or substitute with broth) 1/2 teaspoon salt 1/4 teaspoon pepper 1/4 cup chives recipe directions Cook pasta, drain and keep warm. In non-stick skillet heat 1/2 of margarine and add garlic […]

Pesto Pizza

recipe ingredients Crust: 4 – 4 1/2 cups flour 2 pkgs. Rapid Rise yeast 2 tsp. salt 1 tsp. sugar 2 tsp. olive oil 1 3/4 cup hot water Pizza: 1 1/2 cups packed fresh basil leaves 1 1/2 Tbsp. fresh grated Parmesan cheese 1 1/2 Tbsp. olive oil 1 clove garlic, minced 3 Tbsp. […]

Penne with Green Vegetable Sauce

recipe ingredients 2 carrots, peeled and finely diced 1 zucchini, finely diced 3 oz. fresh or frozen green beans, cut into 3/4 inch pieces 1 small leek, washed and sliced thin 2 Italian plum tomatoes, peeled and diced 1 handful of fresh flat leaf parsley, finely chopped 1 Tbsp. extra virgin olive oil 1/2 tsp. […]

Pastitsio

recipe ingredients 3 cups uncooked ziti pasta 2 1/2 cups peeled, cubed 1/2″ thick eggplant 1 medium onion, chopped 1 15-ounce can chunky tomato sauce 1/2 teaspoon dried oregano 1/2 teaspoon cinnamon 2 cups milk 2 tablespoons flour 1/4 teaspoon salt 1/8 teaspoon pepper 1/2 cup egg substitute 1/2 cup grated parmesan cheese 3 tablespoons […]

Pasta with Spicy Tomato Sauce

recipe ingredients 1 medium onion, chopped 3 large cloves garlic,minced 1 Tbsp. olive oil 2 lb. Italian plum tomatoes, peeled, seeded, and coarsely chopped 1/2 tsp. salt 1/4 tsp. crushed red pepper 1/4 cup snipped fresh basil or 2 tsp. dried basil, crushed 1 Tbsp. capers, drained 6 ounces fresh pasta recipe directions In a […]

Pasta with Roasted Tomatoes

recipe ingredients Roasted Tomatoes: 2 lb. tomatoes (use Roma or cluster tomatoes) 1 tbsp. olive oil 1 clove garlic, minced 1/2 cup loosely packed shredded fresh basil salt and pepper to taste Pasta and Cheese mixture: 1 cup part skim ricotta cheese 1/4 cup parmesan cheese 2 tbsp. minced fresh oregano, or 1 tbsp. dried […]

Pasta with Ricotta and Vegetables

recipe ingredients 8 oz. dried penne pasta 2 1/2 cups fresh broccoli florets 1 1/2 cups fresh asparagus or green beans, cut in 1 inch pieces 2 large ripe tomatoes 1 cup light ricotta cheese 1/4 cup shredded basil 4 tsp. snipped fresh thyme 4 tsp. balsamic vinegar 1 Tbsp. olive oil 1 clove garlic, […]

Pasta with Eggplant Sauce

recipe ingredients 2 tbsp olive oil 1 large eggplant, peeled and cut into 3/4-inch (2-cm) cubes 1 onion, finely chopped I garlic clove, minced 2 large red bell peppers, seeded and coarsely chopped 1 lb plum tomatoes, about 9, chopped into chunks 2 tbsp balsamic vinegar 3/4 tsp salt 1/4 tsp freshly ground black pepper […]

Pasta with Chickpea Sauce

recipe ingredients 1 lb. dried penne 2 tsp. olive oil 1 onion, thinly sliced 1 red bell pepper, deseeded and sliced 1 can (14 oz) chopped tomatoes, undrained 1 can (15 oz) chickpeas, undrained 1 Tbsp. dry vermouth (optional) 1 tsp. dried oregano 1 large bay leaf 2 Tbsp. capers salt and fresh ground black […]

Pasta Primavera

recipe ingredients 8 oz. thin asparagus spears, cut in half 4 oz. snowpeas, trimmed 4 oz. baby corn 8 oz. whole baby carrots, trimmed 1 red bell pepper, chopped 8 scallions, sliced 8 oz. dried pasta, such as penne 2/3 cup low fat cottage cheese 2/3 cup nonfat plain yogurt 1 Tbsp. lemon juice 1 […]

Pasta Pomodoro

recipe ingredients 14 medium Italian plum tomatoes 1/4 cup fresh basil leaf 1 medium garlic clove — minced 6 ounces mozzarella cheese, part skim milk, shredded 1 Tbsp. olive oil 10 ounces dried fusilli pasta recipe directions Fill a pot with enough water to cover the tomatoes. Bring to a boil and put the tomatoes […]

Pasta and Pesto

recipe ingredients 1/2 cup fat free chicken broth or Pacific No-Chicken Broth, or vegetable broth 1 cup packed fresh basil leaves 2 cloves garlic, minced 1/4 cup parmesan cheese 8 ounce box linguini, cooked and drained recipe directions In blender or food processor place broth, basil, garlic and cheese. Cover and blend until smooth. Toss […]

Moroccan Vegetable Stew with Couscous

recipe ingredients 1 Tbsp. oil 2 med carrots, sliced 1/4″ thick 1 1/2 lb butternut squash, peeled and cut into 1 inch cubes 1 med onion, chopped 1 can (15 oz) garbanzo beans, drained 1 can (14 oz) stewed tomatoes 1/2 cup pitted prunes, chopped 1/2 tsp. cinnamon 1/2 tsp. salt 1/8 tsp. crushed red […]

Mexican Pasta Vegetable Bake

recipe ingredients 3 cups rotini pasta, uncooked 2 jars (16 oz. each) thick and chunky salsa 2 cups Kraft 2% Milk Reduced Fat Sharp Cheddar Cheese, divided 1 cup nonfat cottage cheese 1 can (16 oz.) black beans, rinsed, drained 1 pkg. (10 oz.) frozen whole kernel corn, thawed, drained 1/4 cup chopped fresh cilantro […]

Mediterranean Pasta

recipe ingredients 4 cups chopped tomato 1 tablespoon olive oil 1 tablespoon red wine vinegar 2 tablespoons chopped fresh basil 1/4 teaspoon salt 1/8 teaspoon crushed red pepper 1 clove garlic — minced 4 cups cooked angel hair pasta 1/4 cup crumbled feta cheese — (1 ounce) recipe directions Combine all ingredients except feta cheese. […]

Low Fat Vegetables Stroganoff in Slow Cooker

recipe ingredients 1 tsp olive oil 1/2 c onion, sliced 3 c mushrooms, sliced 1 Tbsp. minced garlic 2 med carrots, finely chopped 10 oz broccoli frozen 2 Tbsp. tomato paste 1 c vegetable broth 2 tsp cornstarch 1/4 c plain nonfat yogurt 1/4 c sour cream, lite 4 c noodles, cooked recipe directions Slow […]

Low-Fat Basil Pizza

recipe ingredients 1 can (10 oz.) refrigerated pizza crust dough 1/3 cup tomato paste 1/2 teaspoon dried oregano 2 tablespoons drained capers 1 cup (4 oz.) shredded reduced-fat or part-skim mozzarella cheese 1/4 cup grated parmesan cheese 1/2 to 3/4 cup slivered fresh basil leaves 1/2 teaspoon hot chili flakes recipe directions Unfold dough. In […]

Linguine with Mushroom Caesar Sauce

recipe ingredients 8 ounces linguine (uncooked) 2 Tbsp. olive oil 1 cup sliced onion 1 pound fresh White mushrooms, sliced 1 tsp. minced garlic 1 jar (7 ounces) roasted red peppers, chopped 1/4 tsp. salt 1/8 tsp. ground black pepper 1 1/2 cups small Italian-flavored croutons 1/3 cup grated Parmesan cheese recipe directions Fill a […]

Italian Stuffed Bell Peppers

recipe ingredients 2 tsp. olive oil 1 red onion, sliced 1 zucchini, diced 4 oz. mushrooms, sliced 1 clove garlic, crushed 14 oz can chopped tomatoes 1 Tbsp. tomato paste 1 oz. pine nuts 2 Tbsp. fresh chopped basil 4 large yellow bell peppers 1/4 cup finely grated fresh parmesan cheese salt and fresh ground […]

Impossible Vegetable Pie

recipe ingredients 1 box frozen chopped broccoli, thawed but not cooked 1/3 cup chopped onion 1/3 cup chopped green bell pepper 1 cup shredded cheddar cheese (4 ounces) 1/2 cup Bisquick® Original baking mix 1 cup milk 1/2 tsp. salt 1/4 tsp. pepper 1/2 cup egg beaters or other egg substitute recipe directions Preheat oven […]

Hearty Winter Squash and Portobello Penne

recipe ingredients vegetables: 1 Tbsp. olive oil 1/2 cup water 3 onions, cut into 1/2 slices and separated into rings 1 lb. butternet squash, peeled, seeded, and cut into 1/2 inch cubes 1/2 tsp. ground pepper 12 oz. portobello mushrooms, sliced 2 Tbsp. chopped fresh thyme, or 2 tsp. dried thyme croutons: 8 oz. unsliced […]

Halloween Linguine

Color Scheme For Halloween Menu

from the American Institute for Cancer Research

One place to get in the spirit of Halloween is in the kitchen. Prepare a whole meal or a few dishes with the traditional orange-and-black color scheme, and you’re at a Halloween party.

Serve baby carrots with a black olive tapenade dip, pumpkin soup with black beans, or shredded carrots with dark raisins or chopped dates.

As is appropriate for Halloween, the colors orange and black can be traced back to the occult and to commemorative masses held in the late fall. Some historians connect the orange color to the unbleached beeswax candles used in the ceremonies. Others contend orange is the color of the autumn harvest. All seem to agree that black came to Halloween as a symbol of death and darkness.

A black and orange pasta dish would be a perfect centerpiece for a Halloween meal. There are black pastas available made from squid ink, but they can be difficult to find. Either spinach linguine or a whole-wheat pasta will give much the same effect when paired with the other ingredients. Black olives and bright orange bell peppers are almost enough to provide the appropriate color scheme.

Whole-wheat pasta is a good source of dietary fiber and has a chewy texture that goes well with robustly-flavored vegetable sauces.

Sweet bell peppers come in pale to dark green, yellow, orange, red and purple. They are all mild in flavor. Green bell peppers are picked when they are immature and are acidic and somewhat bitter. As they ripen, they turn bright colors and become sweeter.

Besides their pretty colors, bell peppers are an excellent source of vitamin C and contain good amounts of vitamin A as well as small amounts of calcium, phosphorous, iron, thiamine, riboflavin and niacin.

Black olives provide the color contrast for this Halloween dish. They add a little fat but it is unsaturated fat, the kind that lends flavor and texture to food without raising blood cholesterol. Some garlic, hot pepper and fresh herbs will make this a dish welcome to most witches and goblins.

Greek Lasagna

recipe ingredients 1 1/4 cups part-skim ricotta cheese 9 oz. drained soft tofu 3 oz. crumbled feta cheese 3 pkgs (10 oz each) frozen chopped spinach, thawed 1/2 cup thinly sliced scallions 1 T. dried dill weed 1/2 tsp. salt 1/4 tsp nutmeg 1/4 tsp fresh ground black pepper 9 oz. lasagna noodles (9 noodles) […]

Frittata Primavera

recipe ingredients 1 medium onion, chopped 1 medium red or green pepper, cut into strips 1 medium potato, peeled and grated (about 1 cup) 1 cup coarsely chopped broccoli 1 teaspoon dried oregano leaves 1/8 teaspoon ground black pepper 1 tablespoon margarine or butter 1 cup egg substitute recipe directions Cook onion, pepper, potato, broccoli, […]

Fettucini with Vegetable Alfredo Sauce

recipe ingredients 1 1/2 cups lowfat cottage cheese 3 tablespoons skim milk 1/2 cup chopped red bell pepper 1 clove minced garlic 1/2 cup frozen peas 1/8 teaspoon salt 1/8 teaspoon pepper 8 ounces fettucine, cooked and drained 2 tablespoons parmesan cheese 1 tablespoon fresh basil recipe directions In a blender, combine cottage cheese and […]

Fettuccini with Creamy Tomato Sauce

recipe ingredients 8 ounces fettuccini, dried 1/4 cup chopped onion 2 cloves garlic, minced 2/3 cup lowfat ricotta cheese 1 tablespoon chopped fresh basil 1 tablespoon chopped fresh chives 2 teaspoons sugar 1/8 teaspoon black pepper 1 can (about 14 ounces) diced tomatoes, undrained recipe directions Cook and drain fettucini as directed on package, omitting […]

Easy Vegetarian Chili

recipe ingredients 4 sweet red bell peppers (or 2 red and 2 yellow), diced 2 large sweet onions (such as Vidalia), diced 4 cloves garlic, minced 2 Tbsp. olive oil 1 can (15 oz) vegetable broth 2 large cans (28 oz each) crushed tomatoes 2 cans (15 oz each) black beans, drained 2 cans (15 […]

Eggplant Parmesan Pizza

recipe ingredients Pizza Dough (recipe at bottom of page) prepared 2 small eggplants 2 Tbsp. olive oil 4 medium tomatoes 2 Tbsp. shredded fresh basil 1 clove garlic, minced salt and fresh ground black pepper to taste flour for dusting 4 oz. part skim mozzarella cheese 1 Tbsp. fresh grated parmesan cheese recipe directions Preheat […]

Eggplant Parmesan (2)

recipe ingredients 2 eggplants (about 2 pounds total) 3 egg whites 1 cup plain dry bread crumbs 1/2 cup grated parmesan cheese, divided 1/2 tsp. salt 1/2 tsp. black pepper 2 1/2 cups canned crushed tomatoes 1/2 cup slivered fresh basil or 1 Tbsp. dried basil 3/4 cup shredded part skim mozzarella cheese, divided recipe […]

Eggplant Parmesan

recipe ingredients 2 medium eggplants, cut in 1/2 inch slices 1 tablespoon reduced fat margarine 1/4 cup chopped onion 1 tablespoon minced garlic 2 cups spaghetti sauce 1/4 cup red wine 1/4 cup grated parmesan cheese 1 cup shredded low fat mozzarella cheese recipe directions Arrange eggplant slices on cookie sheet and broil 4 inches […]

Easy Garden Bake

recipe ingredients 1 cup chopped zucchini 1 large tomato, chopped (1 cup) 1 medium onion, chopped (1 cup) 1/3 cup grated Parmesan cheese 1/2 cup Bisquick® Reduced fat baking mix 1 cup fat-free (skim) milk 1/2 cup fat-free cholesterol-free egg substitute 1/2 teaspoon salt 1/8 teaspoon pepper recipe directions Heat oven to 400°. Grease 9-inch […]

Double Squash Pasta

recipe ingredients 6 ounces uncooked dried linguine 1/2 cup water 2 cups summer squash, halved and cut in 1/4 inch slices 2 cups zucchini squash, halved and cut in 1/4 inch slices 1 cup cherry tomatoes, quartered 1/4 cup reduced fat margarine 2 teaspoons dried dill weed 2 teaspoons lemon juice 1/4 teaspoon salt 1/4 […]

Crustless Mushroom Quiche

recipe ingredients 2 cups sliced mushrooms 1 onion, diced medium 10 oz. pkg chopped spinach, thawed and sqeezed dry 1/4 cup plain bread crumbs 2 cups skim milk 8 egg whites 1/4 cup Parmesan cheese 1 tsp. garlic powder 1 tsp. Italian seasoning 1/2 tsp. fresh cracked black pepper recipe directions Preheat oven to 350*F. […]

Crispy Tofu and Vegetables

recipe ingredients 1 (10 1/2 oz) package light extra firm tofu, drained 3 Tbsp. reduced sodium tamari or soy sauce 8 green onions 8 oz. pea pods (2 cups) strings and tips removed 1 Tbsp. sesame oil 1 red sweet bell pepper, cut into long thin strips 1 yellow sweet bell pepper, cut into long […]

Crimson Pasta Toss

recipe ingredients 12 ounces dried penne pasta 12 ounces light firm tofu, drained 1/4 cup oil packed sun dried tomatoes, drained 1/4 cup chicken broth, vegetable broth, or Pacific no-chicken broth 1 tsp. dried oregano 1 tsp. dried basil 1 to 2 chipotle peppers in adobo sauce 2 cloves garlic, minced 1/2 tsp. salt recipe […]

Creamy Spinach Penne

recipe ingredients 12 oz. fresh spinach leaves, stemmed 12 oz. penne pasta, uncooked 1 clove garlic 1 cup low fat cottage cheese 1/4 cup milk 1/4 cup grated parmesan cheese 1 tsp. dried basil leaves, crushed 1/2 tsp. salt 1/4 tsp. black pepper 1 jar (12 oz.) roasted red peppers, drained, chopped recipe directions Place […]

Creamy Pasta Primavera

recipe ingredients 8 oz. bow tie pasta, uncooked 1 cup broccoli flowerets 1 cup sliced carrots 1 pkg. (8 oz.) PHILADELPHIA FREE Fat Free Cream Cheese, cubed 3/4 cup skim milk 1/4 cup (1 oz.) KRAFT FREE Nonfat Grated Topping 1/4 cup chopped green onions 1/2 tsp. Italian seasoning 1/4 tsp. garlic powder recipe directions […]

Creamy Bow Tie Primavera

recipe ingredients 8 oz. bow tie pasta, uncooked 1 cup broccoli flowerets 1 cup sliced carrots 1 pkg. (8 oz.) PHILADELPHIA FREE Fat Free Cream Cheese, cubed 3/4 cup skim milk 1/4 cup (1 oz.) KRAFT Reduced Fat Parmesan Style Grated Topping 1/4 cup chopped green onions 1/2 tsp. Italian seasoning 1/4 tsp. garlic powder […]

Chili Cheese Burritos

recipe ingredients 1 1/2 cups shredded zucchini 1 1/2 cups thinly sliced green onions 3 cups cooked rice 3/4 cups fat-free Monterey Jack with jalapeno peppers 3 tablespoons canned chopped green chiles 3/4 teaspoon salt 3/8 teaspoon black pepper 3/4 cup fat-free sour cream 6 flour tortillas 1 1/2 cups shredded lettuce 1 1/2 cups […]

Chile Relleno Puff

recipe ingredients 5 eggs 1/4 cup flour 1/4 tsp. salt 1/2 tsp. baking powder 1 pint nonfat cottage cheese 1 large can (7 oz) Ortega mild green chiles, chopped 1/2 cup reduced fat mozzarella, shredded 1/4 cup reduced fat cheddar, shredded, for top recipe directions Preheat oven to 350*F. Beat eggs until light and lemon […]

Chickpea and Corn Patties

recipe ingredients 2 tsp. olive oil 1 1/2 cups fresh corn kernels 1 cup chopped onion 1 tsp. minced fresh thyme 1 (19-ounce) can chickpeas,rinsed and drained 1/2 cup fresh breadcrumbs 3 Tbsp. cornmeal 1/2 tsp. salt 1/4 tsp. ground red pepper cooking spray recipe directions Heat 1 teaspoon oil in a large nonstick skillet […]

Cheesy Mac and Vegetables

recipe ingredients 16 oz dry pasta such as macaroni or penne 2 Tbsp. margarine 3 Tbsp. flour 1/2 tsp. salt 1/4 tsp fresh ground black pepper pinch ground nutmeg 3 1/2 cups 1% low fat milk 6 oz reduced fat cheddar cheese, shredded 1/3 cup grated parmesan cheese 10 oz pkg frozen mixed vegetables recipe […]

Cheese and Refried Bean Casserole

recipe ingredients 3/4 cup low-fat cottage cheese 3/4 cup fat-free cottage cheese 3/4 cup canned corn 3/4 teaspoon garlic powder 1 teaspoon onion powder 1 teaspoon chili powder 1 can (4 oz) diced green chilies, drained 2 cups medium-heat salsa 8 corn tortillas 1 can (16 oz) fat-free refried beans 1/4 cup low-fat cheddar cheese […]

Cheddar Cheese Strata

recipe ingredients 1 lb. French bread, cut into 1/2 inch to 3/4 inch slices, crusts removed 2 cups (8 oz) shredded reduced fat cheddar cheese 2 eggs 3 egg whites 4 cups skim milk 1 tsp. grated fresh onion 1 tsp. dry mustard 1/2 tsp. salt paprika to taste recipe directions Spray 9×13 inch pan […]

Chayotes with Corn and Chilis

recipe ingredients 1/2 cup chopped red onions 1 T. olive oil 2 chayotes 2 fresh anaheim or poblano chiles, charred, peeled, diced 1 cup frozen or fresh corn kernels 1/2 tsp. salt black pepper to taste 1/2 cup evaporated skim milk 1/4 cup parmesean cheese 1/4 cup grated reduced fat chedder cheese 1/2 tsp red […]

Butternut Squash, Blackeyed Peas and Brown Rice

recipe ingredients 4 cups cooked long grain brown rice, cold 1 1/4 cups water 1 onion, chopped 2 celery stalks, chopped 2 garlic cloves, minced 1/4 tsp. ground pepper 3 cups frozen blackeyed peas 1 lb. butternut squash, peeled seeded and cubed 1 red bell pepper, chopped 1/2 tsp. hot pepper sauce recipe directions In […]

Butternut Squash Ravioli

recipe ingredients 1 small butternut squash 1 can fat free chicken broth or use vegetable broth 1/2 cup yellow onion, finely diced 2 garlic cloves, minced 1/2 cup part skim milk ricotta cheese 1/3 cup fresh basil leaves, minced Salt and pepper to taste 50-count package of wonton wrappers 3 Tbs. cornstarch, mixed with equal […]

Broccoli, Buttermilk, and Dill Potatoes

recipe ingredients 4 baking potatoes (8 oz each) 2 tsp. olive oil 1 1/2 cups coarsely chopped broccoli florets 1 cup diced onion 1/3 cup lowfat sour cream 1/2 cup lowfat buttermilk 2 Tbsp. minced fresh dill 1 Tbsp. grated Parmesan cheese 1/2 tsp. salt 1/4 tsp. pepper 1/2 cup shredded reduced-fat Cheddar cheese recipe […]

Bow Ties and Ricotta Bake

recipe ingredients 8 oz bow tie pasta 1 cup chopped fresh broccoli 1 cup diced yellow squash 1/2 cup diced carrots 1 small sweet onion, diced 2 cloves garlic, minced 2 tsp. olive oil 1 (7 oz) jar roasted red bell peppers, drained and diced 1 (16 oz) container part skim ricotta cheese 1 (12 […]

Bow Ties and Black Beans

recipe ingredients 8 oz bow tie pasta, uncooked 2 Tbsp. olive oil 1 bunch scallions, trimmed and thinly sliced (green and white parts) 1 1/2 tsp. ground cumin 1 1/2 Tbsp. fresh lime juice 1 can (15 oz) black beans, drained and rinsed salt and freshly ground black pepper to taste 8 cherry tomatoes, quartered […]

Black Pepper Pasta with Mushroom Gorgonzola Sauce

recipe ingredients 1 tb olive oil 1/4 c chopped shallots 4 c sliced mushrooms 1/4 ts salt 1/4 ts freshly ground black pepper 2 tb flour 1 1/2 c skim milk 1 ts light Worcestershire sauce or vegetarian substitute 4 1/2 oz Gorgonzola cheese 4 1/2 oz black pepper fettucine recipe directions In large nonstick […]

Black Bean and Tortilla Bake

recipe ingredients 1 clove garlic, minced 1/2 cup chopped onion 1 cup chopped tomatoes 1/2 cup chopped green onions 1/2 tsp. chili powder 1 can (8 oz) tomato sauce 1 can (16 oz) black beans, rinsed and drained 1 Tbsp. chopped cilantro salt and pepper to taste 12 soft corn tortillas 8 ounces low-fat cheddar […]

BBQ Lentils and Eggplant

recipe ingredients 6 cups cubed eggplant 1 Tbsp. olive oil 1 Tbsp. low-sodium soy sauce 1 Tbsp. lemon juice 2 tsp. paprika 1 tsp. dried oregano 2 garlic cloves, minced 2 cups chopped leek 2 cups diced carrot 2 cups no-salt-added tomato juice 1 Tbsp. white wine vinegar 1 Tbsp. honey 1/4 tsp. salt 1 […]

Balsamic Eggplant Parmesan

recipe ingredients 3 Tbsp. balsamic vinegar 4 tsp. olive oil 1 tsp. salt 3/4 tsp. sugar, divided 1/2 tsp. oregano 1/2 tsp. freshly ground pepper 1 large eggplant (1 1/2 lb.), cut into 1/2-inch-thick slices 1 cup chopped onions 1 1/2 tsp. minced garlic 4 Tbsp dry white wine, divided 1 can (14 1/2 or […]

Baked Penne with Double Mushroom Sauce

recipe ingredients 2 pounds mushrooms 2 onions (about 1 lb. total), peeled and finely chopped 2 tablespoons minced or pressed garlic 4 cups fat-skimmed beef or vegetable broth 1 ounce (3/4 cup) dried porcini mushrooms 1/4 cup cornstarch 1 1/2 cups dry vermouth 1 teaspoon fresh thyme leaves or dried thyme 3/4 pound dried penne […]

Baked Linguine Florentine

recipe ingredients 5 ounces dried uncooked linguine 1/2 cup low fat mozzarella cheese 3/4 cup light sour cream 1 10-ounce package chopped spinach, thawed and well drained 1/4 cup egg substitute 1/2 teaspoon salt 1 teaspoon garlic puree OR 1/2 teaspoon garlic powder 1 14-ounce jar low-fat spaghetti sauce recipe directions Heat oven to 350 […]

Autumn Couscous

recipe ingredients 2 medium sweet potatoes 2 Tbsp. olive oil 3 cloves garlic, minced 1 tsp. cumin 1/2 tsp. cinnamon 2 red bell peppers, chopped 1 can (28 oz) tomatoes, chopped (do not drain) 1 can (16 oz) chickpeas, drained 1/2 tsp. crushed red pepper salt and pepper to taste 3 cups water 1/2 tsp. […]

Asparagus Frittata

recipe ingredients 1 Tbs. canola oil 1 medium onion, chopped 2 garlic cloves, minced 3 cups coarsely chopped asparagus 2 cups egg substitute 1 Tbs. fresh basil leaves, chopped 1/2 cup shredded low-fat mozzarella cheese 2 Tbs. bread crumbs Salt and pepper to taste recipe directions Heat oil in a 12-inch nonstick frying pan over […]

Artichoke Chili Stuffed Potatoes

recipe ingredients 6 baking potatoes, prebaked 3 oz. reduced fat cheddar cheese, grated 1/2 cup green chili peppers, chopped 1/2 cup artichoke hearts, chopped 1/2 cup low fat sour cream 1/2 cup salsa recipe directions Cut potatoes in half lengthwise. Scoop out filling, leaving a 1/4 inch shell. Combine potato pulp and grated cheese in […]

Angel Hair Pasta With Creamy Pesto

recipe ingredients 1/4 cup pine nuts 2 cups tightly packed fresh basil, stems removed 2 cups tightly packed fresh spinach, stems removed 4 garlic cloves, minced 1 cup fat-free grated Parmesan cheese 1/2 teaspoon salt 1 1/2 tablespoons olive oil 1/3 to 1/2 cup water 8 ounces dry angel hair pasta recipe directions Preheat oven […]

3 Bean Tacos

recipe ingredients 1 tsp. olive oil 1 cup diced onion 1/2 cup diced red bell pepper 1/2 cup diced green bell pepper 1 Tbsp. chili powder 2 tsp. dried oregano 1 tsp. ground cumin 1 garlic clove — minced 1 cup canned chickpeas (garbanzo beans), rinsed and drained 1/2 cup canned black beans, rinsed and […]

Tomato Garden Lasagna

recipe ingredients 1 pound lasagna noodles, cooked 2 cups low fat cottage cheese 2 tablespoons fresh parsley 1/2 cup egg substitute 1/2 cup parmesan cheese 1/4 teaspoon salt 1/4 teaspoon pepper 8 ounces 93%lean ground beef 1 onion, chopped 2 cloves garlic, chopped 3 cups tomato, chopped 3 tablespoons chopped fresh basil 1/2 tesapoon fresh […]

Tamale Tart

recipe ingredients 1 cup Bisquick® Reduced Fat baking mix 1/2 cup cornmeal 1 1/2 cups reduced-fat shredded Cheddar cheese (6 ounces) 1 can (4 ounces) chopped green chilies, drained 1/3 cup condensed beef broth 1 can (15 ounces) black beans, rinsed and drained 1/2 cup chopped fresh cilantro 2 small tomatoes, seeded and chopped Toppings […]

Steak and Roasted Vegetable Salad

recipe ingredients 1 pound boneless beef tenderloin steaks, cut 1-inch thick Olive oil-flavored vegetable cooking spray 1 medium zucchini, cut diagonally into 1-inch pieces 1 medium Japanese or baby eggplant, cut diagonally into 1-inch pieces 1 large red, yellow, or green bell pepper, cut into 1-inch strips 1 medium onion, cut into 1-inch wedges 16 […]

Spaghetti with Meat-Bean Sauce

recipe ingredients 8 ounces extra lean ground beef 1 medium onion — chopped 14 1/2 ounces stewed tomatoes 15 ounces cannelini beans, canned (or any small white bean) 8 ounces tomato sauce 1 teaspoon italian seasoning 1/4 teaspoon salt 1/4 teaspoon garlic powder 8 ounces spaghetti recipe directions In a skillet, cook beef and onion […]

Korean Grilled Beef

recipe ingredients 1 Tbsp. sesame seeds pinch of salt 1 1/2 lbs. boneless sirloin steak, trimmed of fat 6 scallions, trimmed and thinly sliced 4 cloves garlic, finely chopped 3 Tbsp. finely chopped fresh ginger 3 Tbsp. reduced sodium soy sauce 1 Tbsp. rice vinegar or cider vinegar 1 1/2 tsp. vegetable oil 1 1/2 […]

Grilled Flank Steak and Onions

recipe ingredients 1/4 cup balsamic vinegar 2 tsp. Dijon mustard 1 tsp. salt 1 tsp. rosemary, crumbled 1 tsp. olive oil 1 1/4 pounds beef flank steak 3 medium onions, cut into 1/2-inch slices recipe directions Combine all ingredients in a 9×13 pan and turn several times to coat all. Let stand at least 15 […]

Chipotle Lime Marinated Steak

recipe ingredients 1 (1 1/2 to 2 lb) beef flank steak 2/3 cup dry red wine 3 Tbsp. lime juice 2 Tbsp. reduced sodium soy sauce 2 canned chipotle peppers in adobo sauce, seeded and finely chopped 2 Tbsp. snipped fresh cilantro 1 Tbsp. cooking oil 4 cloves garlic, minced Chipotle Tomatillo Salsa: 6 husked […]

Beef with Bow-Tie Pasta

recipe ingredients 1/3 cup hot water 1/4 cup sun-dried tomatoes (not oil packed) 1 1/2 lbs beef boneless sirloin steak, about 1/2 inch thick 4 ounces uncooked bow-tie pasta (cook and drain according to package directions) 1 lb asparagus tips 1 medium onion, sliced 1 1/2 cups canned nonfat beef broth 1 cup tomato puree […]

Beef Lo Mein

recipe ingredients 1 lb. lean beef boneless sirloin steak, about 1/2 inch thick 1/2 lb. snap pea pods 1 cup baby carrots, cut into 1/4 inch sticks 1 pkg (9 oz) refrigerated fresh linguine, cut into 2 inch pieces 2 tsp. cornstarch 1 tsp. sugar 2 tsp. cold water 1/3 cup chicken broth 1 Tbsp. […]

Beef and Garlic

recipe ingredients 1 lb boned sirloin steak, sliced into 1/4-inch strips 1 clove garlic, minced 3 cups bok choy, chopped 1/4 cup sliced green onions 1 cup chopped tomato 1/3 cup beef broth 3 Tbsp. low sodium soy sauce 1 Tbsp. Oyster sauce 1/8 tsp. black pepper recipe directions Combine beef and garlic in a […]

Baked Penne with Meat Sauce

recipe ingredients 8 oz. dried penne pasta 1 can (14 oz) whole Italian style tomatoes 1/2 of a 6 oz. can tomato paste 1/4 cup dry red wine (or substitute tomato juice) 1/2 tsp. sugar 1/2 tsp. dried oregano 1/4 tsp. black pepper 1 lb. lean ground beef 1/4 cup chopped onion 1/4 cup sliced […]

VooDoo Beer Steamed Shrimp

recipe ingredients 1 Tbsp. fennel seeds 1 Tbsp. black peppercorns 1 Tbsp. whole allspice 1 tsp. mustard seeds 1 tsp. whole cloves 2 Tbsp. olive oil 1 red onion, coarsely chopped 1 head garlic, cut in half crosswise 1 to 3 jalapeno peppers, with seeds, chopped 2 bay leaves 1 Tbsp. finely shredded orange peel […]

Tuna Cakes with Lemon Dill Sauce

recipe ingredients 1 can (12 ounces) white tuna packed in water, drained and finely flaked 3/4 cup seasoned bread crumbs 1/4 cup minced green onion 2 tbsp. chopped drained pimentos 1 egg 1/2 cup skim milk 1/2 tsp. grated lemon peel 2 tbsp. margarine Lemon Dill Sauce: 1/4 cup nonfat chicken broth 1 tbsp. lemon […]

Tex-Mex Tequila Grilled Shrimp

recipe ingredients 2 Tbsp. tequila 1 Tbsp. vegetable oil 2 jalapeno or serrano chiles, sliced thin 1/2 teaspoon salt 1 lb. medium shrimp in shells 1/2 cup bottled chili sauce 2 Tbsp. minced jalapeno or serrano chiles 1 Tbsp. prepared horseradish 1 Tbsp. fresh lime juice 1 Tbsp. tequila 2 Tbsp. fresh lemon juice recipe […]

Tequila Lime Shrimp

recipe ingredients 1 lb jumbo shrimp 1 shot tequila 1 Tbsp. fresh lime juice 1 jalapeno pepper, seeded and minced 1 Tbsp. minced garlic 1 Tbsp. chopped cilantro recipe directions Combine all ingredients and marinate in refrigerator for at least 30 minutes. Cook over grill or in a nonstick skillet sprayed with cooking spray, until […]

Surimi Cheese Bake

recipe ingredients 1 1/2 cups finely chopped zucchini or yellow squash 1/2 cup medium onion, finly chopped 2 large cloves garlic, minced 6 oz flake style surimi (imitation crab) 4 oz nonfat cream cheese 1 Tbsp. prepared horseradish 2 Tbsp. fresh grated parmesan cheese 1 1/2 tsp. Worcestershire sauce recipe directions Preheat oven to 400*F. […]

Summertime Pasta

recipe ingredients 8 oz. garlic-basil or tomato-basil flavored dried fettucine 6 oz. baby pattypan squash, halved or quartered 1/2 medium red onion, cut into thin wedges 2 cloves garlic, finely chopped 1 Tbsp. olive oil 6 oz. small shrimp, peeled 1 cup evaporated skim milk 1/2 tsp. hot pepper sauce 4 oz. goat cheese, cut […]

Stuffed Scallops

recipe ingredients 28 sea scallops 3 tablespoons chopped fresh spinach 1 tablespoon chopped cilantro 1 tablespoon minced garlic 1 tablespoon lemon juice 1 tablespoon olive oil 1/2 cup white wine recipe directions With a sharp knife, slice each scallop almost in half lengthwise, leaving a hinge. Combine spinach, cilantro, garlic and lemon juice in small […]

Stuffed Cod by Danielle

recipe ingredients 2 thick cod filets, about 6 ounces each 1/2 cup frozen chopped spinach, thawed 1/2 cup nonfat cottage cheese 1 egg white 4 Tbsp. nonfat croutons, crushed 1/2 tsp. minced garlic 2 Tbsp. chopped onion salt and pepper to taste 2 tsp. cornmeal fresh lemon juice recipe directions Preheat oven to 425*F. Slice […]

Steamed Fish with Yogurt Dill Sauce

ONION’S BENEFITS OUTWEIGH THE TEARS

from the American Institute for Cancer Research

Onions may make you cry, but there is an upside to those tears. The same substances that give onions their pungency are believed to help fight cancer.

A recent study from the National Cancer Institute found that individuals who ate the most allium vegetables (onions, scallions, garlic, chives and leeks) had a nearly 50 percent lower cancer risk than those who ate the least. Some laboratory studies have shown that the natural substances in these vegetables have anti-tumor effects. Other studies link the veggies with a lower risk of cancer of the colon, stomach, prostate, esophagus, breast and endometrium (lining of the uterus).

Onions, an underground bulb related to the lily, are prized in most cultures for the flavor and piquancy they add to a wide variety of dishes. Because onions are available year round, they can be used in many dishes in all seasons.

Onions come in many sizes, shapes and flavors. Mild-flavored onions include the white or yellow Bermuda onion, yellow Spanish onion, red onion and pearl onion. The stronger-flavored globe onion can have a yellow, red, or white skin. Special varieties include the sweet Vidalia onion from Georgia.

When buying onions, choose those that are heavy for their size, with papery, dry skin and no scent or moistness. Strong-smelling onions have probably been bruised. Also, avoid onions that have started to sprout, as they are well past their prime.

Onions add a subtle taste to this poached fish dish, which also contains delicate hints of citrus and herbs. Cooked in a microwave, this entrée requires very little preparation time.

Spicy Pasta Del Mar

recipe ingredients 1 medium onion, diced 1 tsp. olive oil 1 (10 oz) can baby clams, drained 2 tsp. minced garlic 1 jar (26 to 32 ounce) lowfat spaghetti sauce 1 tsp. dried basil leaves 1/2 tsp. dried thyme leaves 1/8 tsp. black pepper 1/8 tsp. cayenne pepper 1/2 pound raw medium shrimp, peeled and […]

Spicy Lemon Marinated Shrimp

recipe ingredients 1 clove garlic, minced 1 green onion, finely chopped 1 T finely chopped chives 2 T olive oil 2 T fresh lemon juice 1 tsp tabasco pepper sauce 2 T ketchup 2 T prepared horseradish 1 tsp dijon mustard salt to taste 2 lbs medium shrimp, cooked, peeled, and deveined recipe directions In […]

Southwestern Pistachio Salmon

recipe ingredients 1 lb Salmon 3 Tbsp lime juice 6 dashes of Tabasco 2 Tbsp olive oil 4 Tbsp fresh cilantro, chopped 1/2 cup Pistachios, shelled recipe directions Combine lime juice, Tabasco, olive oil and cilantro. Pour over salmon and let sit for 15- 30 minutes. In the meantime place pistachios in a food processor […]

Sole Dijon

recipe ingredients 1 lb. Sole fillets 1/4 cup Dry white wine 2 tsp. Dijon mustard 2 tsp. Lemon juice 1 tsp. Capers drained 1/2 tsp. Caraway seeds 1/8 tsp. White Pepper recipe directions Spray 9×9 baking dish with non-stick cookinq spray. Place fish in dish. Combine remaining ingredients and pour over fish. Bake for 20 […]

Snapper with Black Bean and Corn Salsa

recipe ingredients 2 large tomatoes, seeded and chopped 3/4 cup canned black beans, rinsed and drained 1/2 cup frozen whole kernel corn, thawed 3 Tbsp. thinly sliced green onions 2 Tbsp. snipped fresh cilantro 1/4 cup olive oil, divided 2 Tbsp. lime juice, divided 1/4 tsp. ground cumin 1 jalapeno pepper, finely chopped 1/8 tsp. […]

Shrimp with Tequila Tomato Sauce

recipe ingredients 2 tsp. olive oil 2 cloves garlic, minced 1 cup Plum tomatoes, diced 1/4 cup red onion, finely diced 1 jalapeno pepper, seeded, finely diced 2 Tbsp. tequila 2 tsp. cayenne pepper 1/4 tsp. Tabasco sauce juice of 1/2 lemon 1 pound large shrimp, peeled and deveined recipe directions Combine all ingredients, except […]

Shrimp with Indian Spices

recipe ingredients 1/2 tsp. cumin seed 1/2 tsp. coriander seed 1 Tbsp. olive oil 1 1/2 lbs large shrimp, peeled and deveined 1/8 tsp. red pepper flakes salt and pepper to taste 2 Tbsp. minced shallots 5 cloves garlic, minced 1 1/2 Tbsp. minced peeled gingerroot 2 tsp. curry powder 1 can (28 oz) plum […]

Shrimp Supreme

recipe ingredients 1 pkg (5.3 oz) mushroom and wild rice mix 3 oz light cream cheese 2 stalks celery, sliced 1 small red bell pepper, diced 3 green onions, sliced 1 1/4 cups hot water 1 1/2 tsp. lemon juice 12 oz raw shrimp, peeled and deveined recipe directions Preheat oven to 425*F. Mix rice […]

Shrimp Scampi with Broccoli

recipe ingredients 1 Tbsp. olive oil 1 Tbsp. minced garlic 1/2 tsp. crushed red pepper 1 lb. large shrimp, peeled and deveined 4 cups fresh broccoli florets 2/3 cup water 2/3 cup bottled clam juice 1/2 tsp. cornstarch 2 Tbsp. chopped fresh basil lemon juice to taste salt and freshly ground pepper to taste recipe […]

Shrimp Scampi and Fresh Pasta

recipe ingredients 2 tsp. cornstarch 1 bottle (8 oz.) clam juice, divided 2 teaspoons olive oil 1 pound shrimp, peeled and deveined 1 tablespoon minced garlic 1/4 to 1/2 teaspoon crushed red pepper 1/4 teaspoon salt 1/4 cup white wine Pinch thyme 12 ounces fresh linguini or other pasta 1/4 cup chopped flat-leaf parsley 1/4 […]

Shrimp Scampi

recipe ingredients 4 tablespoons sliced green onion 1 tablespoon chopped or minced garlic olive oil spray 1 tablespoon olive oil 1 pound peeled raw shrimp, medium 1/4 cup lemon juice 1/8 teaspoon salt 1/8 teaspoon pepper recipe directions In wok, over medium heat, saute onion and garlic in olive oil spray 1-2 minutes, adding oil […]

Shrimp Provencal

recipe ingredients 2 pounds shrimp, shelled and deveined 1 small onion, chopped 2 tablespoons olive oil 4 cans (16 oz each) diced tomatoes, drained 1 6 oz can tomato paste 1 teaspoon black pepper 1 teaspoon dried basil — crushed 1 teaspoon dried oregano — crushed 1 teaspoon salt 1 teaspoon garlic powder 2 1/4 […]

Shrimp in Red Garlic Sauce

recipe ingredients Sauce: 3/4 cup spicy V-8 vegetable juice 1 tbsp cornstarch 1 tbsp sugar 1 tbsp rice wine vinegar 1/8 tsp crushed red pepper flakes (optional) 1 celery stalk, chopped (1/2 cup) 2 tsp oil 2 cloves garlic, minced 12 oz frozen cooked medium shrimp, defrosted and drained 1/4 cup diagonally sliced green onions […]

Shrimp Fettuccini with Wine Sauce

recipe ingredients 12 oz peeled and deveined shrimp 6 oz dried spinach fettuccine 2 cups sliced fresh mushrooms 1 cup chopped onion 2 cloves garlic, minced 1 Tbsp. olive oil or cooking oil 1/4 cup dry white wine or water 1 Tbsp. snipped fresh basil 1-1/2 tsp. snipped fresh oregano 1 tsp. instant chicken bouillon […]

Shrimp and Squash Pasta

recipe ingredients 2 Tbsp. olive oil 4 cups yellow squash, thinly sliced 3 cups zucchini, thinly sliced 1 lb. medium shrimp, peeled and deveined 1/4 cup fresh lemon juice 1 tsp. dried basil 1 tsp. dried oregano 1/2 tsp. salt 1/4 tsp. black pepper 3 cloves garlic, minced 1/2 lb uncooked pasta such as penne […]

Shrimp and Corn Chowder

recipe ingredients 3 bottles (8 oz. each) clam juice, divided 1 can (14 1/2 oz.) nonfat chicken broth 1 pound potatoes, peeled and diced 1/2 tsp. olive oil 1 pound shrimp, peeled and deveined 1/4 tsp. salt 1/8 tsp. freshly ground pepper 1 tsp. minced garlic 1 cup chopped red pepper 1 cup chopped green […]

Shrimp and Asparagus Medley

recipe ingredients 1 lb. fresh asparagus, trimmed and cut into 1 inch pieces 6 oz dry linguini 1 3/4 lb. fresh shrimp, peeled and deveined 1 tsp. margarine 2/3 cup chopped onion 1/2 cup diced green pepper 8 oz. sliced fresh mushrooms 1 tsp. dried thyme 1/4 tsp. pepper 1/8 tsp. salt 1/8 tsp. celery […]

Seafood Supreme

recipe ingredients 1 pound large shrimp 1 pound bay scallops 1 pound jumbo lump crab meat 1 (10 3/4 ounce) can reduced-fat cream of celery soup 1/2 cup white wine 1/3 cup sherry 1 1/2 tablespoons shake and blend flour 1/3 cup reduced-fat salad dressing (Miracle Whip) 1 tablespoons Worcestershire sauce 1 teaspoon teriyaki sauce […]

Seafood Stuffed Chayote

recipe ingredients 8 medium chayote squash 2 T. oil 2 T. butter 1 cup onions, chopped 3/4 cup green onions with greens, chopped 1/2 cup chopped red bell peppers 1/4 cup celery, chopped 1 T. minced garlic 2 medium tomatoes, peeled, seeded, chopped 1/4 cup fresh parsley 1 T. fresh thyme, chopped 1 bay leaf […]

Sea Scallops with Risotto and Vegetables

recipe ingredients 2 cups cherry tomatoes 1/4 cup olive oil, divided 1 tsp minced garlic 1 small onion, diced 2 cups diced zucchini 1/4 cup fresh lemon juice 1 lb arborio rice 1 cup dry white wine 2 to 3 cups fat-free chicken broth 2 tbsp light butter 6 tbsp grated Parmesan 18 sea scallops […]

Sams Shrimp

recipe ingredients 1 pound uncooked large shrimp, peeled, deveined 4 tablespoons dry white wine 2 teaspoons grated peeled fresh ginger 1/2 teaspoon cracked black pepper 1/4 teaspoon dried crush red pepper 8 tablespoons rice vinegar 2 cups plus 2 tablespoons cold water 5 cups shredded romaine lettuce 8 radishes, trimmed, thinly sliced 1/2 cup bottled […]

Salmon with Creamy Cucumber Sauce

recipe ingredients 8 oz uncooked spinach fettucini 8 oz salmon fillets 1 cup plain nonfat yogurt 1 Tbsp. all purpose flour 1 Tbsp. chopped fresh dill, or 1 tsp. dried dill 1 tsp. prepared horseradish 1 medium cucumber, seeded and chopped (1 cup) recipe directions Cook fettucini as directed on package; drain. Meanwhile, place salmon […]

Salmon Stuffed Ravioli

recipe ingredients 4 lg tomatoes; diced 1 sm zucchini; quartered and sliced 1/2 c yellow bell pepper; thinly sliced 1/2 c button mushrooms; sliced 1 lg garlic clove; minced 2 tb chopped basil 1/4 ts salt 1/4 ts freshly ground black pepper 6 oz smoked salmon or canned 1 egg white 1/2 c ricotta cheese; […]

Roasted Shrimp and Garlic

recipe ingredients 1 lb raw, deveined, peeled shrimp, tails intact 1 red bell pepper, chopped 3/4 inch pieces 3 cloves garlic, minced 2 Tbsp olive oil 1 Tbsp. smoked paprika 1/4 tsp. cayenne pepper 1 tsp. chopped fresh oregano 3 Tbsp. sherry recipe directions Combine all ingredients, except oregano and sherry, in a medium bowl. […]

Potato Crust Salmon

recipe ingredients 1 lb. salmon fillets, about 3/4 inch thick 1 egg white, slightly beaten 2 Tbsp. water 1/3 cup instant potato flakes 2 tsp. cornstarch 1 tsp. paprika 1 tsp. lemon pepper 1 Tbsp. olive or vegetable oil recipe directions Remove and discard skin from fish. Cut fish into 4 serving pieces. Mix egg […]

Penne Pasta and Salmon

recipe ingredients 8 oz penne pasta 1/4 cup low-sodium chicken broth 3 Tbsp. oyster sauce 3 Tbsp. rice-wine vinegar 1 Tbsp. reduced-sodium soy sauce 1/2 tsp. hot-pepper sauce 2 tsp. cornstarch 1 Tbsp. canola oil 3 cloves garlic, finely chopped 3 green onions, separated into white and green parts, each finely chopped 1 Tbsp. finely […]

Parmesan Baked Fish

recipe ingredients 4 (4 oz) fish fillets such as cod or orange roughy Nonstick spray coating 1/3 cup light mayonnaise dressing or salad dressing (such as Miracle Whip) 2 Tbsp. grated Parmesan cheese 2 Tbsp. snipped fresh chives or sliced green onion 1/2 tsp. white wine Worcestershire sauce recipe directions Rinse fish and pat dry […]

Megans Garlic Shrimp

recipe ingredients 1 Tbsp. olive oil 1/4 tsp. crushed red pepper 8 garlic cloves, minced 1 bay leaf 1 1/2 pounds large shrimp, peeled and deveined 1/4 tsp. salt 1/2 cup dry white wine 2 Tbsp. minced fresh parsley 1/4 tsp. dried thyme recipe directions Heat oil in a large nonstick skillet over medium-high heat. […]

Linquini with Mushrooms and Shrimp

recipe ingredients 6 ounces of cooked linguini 8 ounces sliced white or mixed mushrooms 2-3 ounces of chopped spinach, (frozen & thawed) 1 tbsp dehydrated shallots 1/2 cup white wine 1/4 cup half & half (milk & cream) 1/4 tsp salt 8 ounces cooked shrimp 1/8 tsp black pepper recipe directions Cook the pasta in […]

Linguine with Spicy Shrimp Sauce

recipe ingredients 12 oz pasta 12 oz shrimp, peeled and deveined 3 red bell peppers, cut into very thin strips 3 scallions, sliced thin 2 Tbsp. smooth peanut butter 1 Tbsp. sesame oil 1/2 cup nonfat chicken broth 1/2 tsp. crushed red pepper 1 jalapeno pepper, seeded and sliced very thin 1/2 tsp. ground ginger […]

Linguine with Mussels Fra Diavolo

recipe ingredients 1 1/2 tsp salt 12 oz linguine Olive-oil cooking spray 1 1/4 cups diced fennel bulb 1 1/2 cups chopped onion 1 1/2 Tbsp minced garlic 1/2 tsp hot-red-pepper flakes 1 (14 1/2-oz) can whole tomatoes in juice, chopped, juice reserved 1 cup dry white wine 2 lb medium mussels (about 42), scrubbed, […]

Linguine with Grilled Shrimp and Black Olives

recipe ingredients 1 pound medium shrimp, peeled and deveined salt and coarsely ground pepper to taste 12 ounces linguine 1 T. extra virgin olive oil 4 cloves garlic, minced 5 vine ripened tomatoes, coarsely chopped 1/2 cup brine packed black olives, pitted and coarsely chopped 1/2 cup freshly grated parmesan cheese recipe directions Thread shrimp […]

Linguine with Crab

recipe ingredients 9 oz crabmeat, all shell bits removed 1 Tbsp. olive oil 1 small handful fresh flat leaf parsley, chopped 1 clove garlic, crushed 12 oz Italian plum tomatoes, peeled and chopped 6 tbsp. dry white wine 12 oz dried linguine salt and fresh ground black pepper to taste recipe directions Pound the crabmeat […]

Linguine and Shrimp Fra Diavolo

recipe ingredients 12 ounces dried linguine 12 ounces fresh shrimp, shelled and deveined 2 tsp. olive oil 1 med onion, chopped 2 cloves garlic, minced 1/4 tsp. crushed red pepper 2 Tbsp. dry white wine 1 can (28 oz) plum tomatoes in puree 1/4 tsp. salt recipe directions Prepare pasta as directed on package. Add […]

Lime and Chipotle Scallops

recipe ingredients 1 pound sea or bay scallops 1 teaspoon olive oil 1/2 cup minced shallots 1/2 teaspoon minced canned chipotle chilies in adobado 1/2 cup lime juice 1/2 cup white distilled vinegar 1/2 pound jicama 1/2 cup minced fresh cilantro Lime halves recipe directions Salt and pepper Rinse scallops and drain on paper towels. […]

Lemony Stuffed Fillet of Sole

recipe ingredients 2 cups fresh whole-wheat breadcrumbs 2 tsp. vegetable oil 1/3 cup chopped celery 2 Tbsp. chopped onion 2 Tbsp. fresh dill weed 1 Tbsp. chopped fresh parsley 1 tsp. fresh lemon juice 1 tsp. grated lemon zest 1/4 tsp. salt 1/4 tsp. fresh ground black pepper 1 lb. sole fillets 1/4 cup dry […]

Lemon Shrimp Rotini

recipe ingredients 8 ounces rotini (corkscrew) pasta 1/2 cup lemon juice 1/2 tablespoon minced garlic 1 tablespoon brown sugar, packed 1 teaspoon salt 1/4 teaspoon black pepper 1/4 teaspoon red pepper flakes 1 1/2 cups sliced green onions 1 tablespoon olive oil 1 tablespoon flour 1 pound medium to large raw shrimp, peeled and deveined […]

Indonesian Salmon

More Good News On Fish

from the American Institute for Cancer Research

Fish is even better for us than we thought. Recent scientific research shows that consumption of fish is associated with lower risk of colon cancer.

Results from the ongoing European Prospective Investigation into Cancer study tracked the diets of more than half a million subjects in 10 European countries for an average of five years. They found that subjects who ate the most red meat and processed meats had a 35 percent greater risk of developing colon cancer compared to those who ate the least of these foods.

These findings are in keeping with what the American Institute for Cancer Research (AICR) has been saying for years: diets high in red and processed meats are associated with higher risk of colon cancer. AICR recommends limiting consumption of red meat to 3 ounces a day.

Among those monitored in the European study, people who ate the most fish had a 31 percent lower risk of developing colon cancer than subjects who ate the least. This recent study is the strongest evidence yet that consumption of fish has a measurable and significant protective effect against colon cancer.

Although the study’s authors did not distinguish among types of fish, the existence of a protective effect seems to align with evidence on the anti-cancer activity of omega-3 fatty acids, which are found in salmon, tuna and other deep-water fatty fish.

AICR and other health experts recommend fish as the best animal protein alternative to red meat. This Indonesian salmon dish is a good way to introduce more fish into your diet.

Hickory Glazed Salmon

recipe ingredients 4 salmon fillets 1 cup shallots, finely diced 1 tablespoon vegetable oil 1 cup apple juice concentrate (thawed) 2 tablespoons balsamic vinegar 5 teaspoons liquid smoke flavoring 2 teaspoons onion powder 2 tablespoons cornstarch 3/4 cup water recipe directions Make glaze: Saute shallots in vegetable oil until medium brown. Add apple juice concentrate, […]

Heavenly Seafood Lasagna

recipe ingredients 2 pkgs. frozen chopped spinach, thawed and squeezed dry 1 lb. fresh small shrimp, peeled and deveined 8 oz. crabmeat or surimi 1/2 cup chopped onion 1/2 cup chopped red bell pepper 8 oz. pkg. neufchatel cheese, room temperature 16 oz. nonfat cottage cheese 3 oz. swiss cheese, shredded 1/4 cup egg substitute […]

Hazelnut Salmon Filets

recipe ingredients 1/4 cup hazelnuts 4 salmon steaks, about 5 ounces each 1 Tbsp. apple butter 1 Tbsp. Dijon mustard 1/4 tsp. dry thyme leaves 1/8 tsp. black pepper recipe directions Preheat oven to 375°F. Place hazelnuts on baking sheet; bake 8 minutes or until lightly browned. Quickly transfer nuts to clean dry dish towel. […]

Gulf Coast Scallops

recipe ingredients 1 pound fresh or frozen scallops 1 9-ounce package refrigerated fresh spinach fettuccine 3 cups sliced fresh mushrooms 2 cups thinly sliced carrots 3/4 cup frozen Florida Orange Juice Concentrate, thawed 3/4 cup cold water 2 tablespoons cornstarch 1 teaspoon instant chicken bouillon granules 1/8 teaspoon garlic powder Dash pepper recipe directions Thaw […]

Grilled Salmon with Tarragon Cream

recipe ingredients 1 1/2 lb salmon filets 1/4 cup light mayonnaise (do not use nonfat) 2 green onions, sliced 1 Tbsp. lemon juice 2 tsp. fresh tarragon 1 Tbsp. margarine 1 tsp. fresh tarragon recipe directions In a small bowl, combine mayonnaise, green onions, lemon juice, and the 2 teaspoons of tarragon; chill. Combine margarine […]

Grilled Salmon with Herb Crust

recipe ingredients 12 ounces fresh or frozen skinless salmon fillets, 3/4-inch thick, 4 portions 1/3 cup coarsely chopped fresh oregano 1/3 cup coarsely chopped fresh cilantro 1/4 cup sliced green onion 1 clove garlic 1 tablespoon fresh lemon juice 2 teaspoons olive oil 1/4 teaspoon salt 1/8 teaspoon pepper recipe directions Thaw salmon, if frozen. […]

Grilled Salmon with Ginger Orange Mustard

recipe ingredients 1/4 cup fresh orange juice 1/4 cup tamari or soy sauce 1/4 cup cream sherry 1/4 cup Dijon mustard 2 Tbsp grated peeled fresh ginger 2 Tbsp honey 4 (6-ounce) salmon fillets (about 1 inch thick) recipe directions Combine first 6 ingredients in a large zip-top plastic bag. Add salmon to bag; seal […]

Grilled Salmon Patties

recipe ingredients 1 14-3/4 oz. can salmon, or 2 7oz. cans boneless salmon 2 tbsp. lemon juice 1 1/2 tbsp. Dijon-style mustard 3/4 cup dry breadcrumbs 1/2 cup sliced green onions 3 egg whites recipe directions Drain and flake salmon. Combine lemon juice and mustard. Blend flaked salmon with breadcrumbs, green onions, and lemon juice-mustard […]

Grilled Fish with Corn Tomato Salsa

recipe ingredients Salsa: 1 ear of corn, husked 2 vine ripened tomatoes, cored, seeded, and chopped 2 Tbsp. fresh lime juice 2 Tbsp. cider vinegar 2 Tbsp. chopped fresh cilantro 1 – 2 Tbsp. finely chopped fresh red or green chile pepper salt and fresh ground pepper to taste 4 cod or orange roughy fillets, […]

Greek Shrimp and Orzo with Artichokes

recipe ingredients 3/4 cup reduced-sodium chicken broth 1/4 cup dry white wine 1 Tbsp. finely shredded lemon peel 1/2 pound dried orzo pasta 1 cup frozen petite peas 1 jar (6 oz.) marinated quartered artichoke hearts, drained 1/2 pound (36 to 42 per lb.) shelled cooked shrimp 1/2 cup feta cheese, crumbled recipe directions Bring […]

Gingered Scallop StirFry

recipe ingredients 12 oz fresh or frozen sea scallops, thawed, and large scallops cut in half 2/3 cup water 2 Tbsp. dry sherry 1 Tbsp. cornstarch 2 tsp. soy sauce 1 tsp. grated gingerroot 1/2 tsp. instant chicken bouillon granules 1 Tbsp. cooking oil 2 cups fresh pea pods, or one 6 oz. package frozen […]

Garlicky Shrimp and Olives

recipe ingredients 6 ounces fresh shrimp, peeled and deveined 2 Tbsp. dry sherry 1 Tbsp. orange juice 1/4 cup diced pimento (one 2 ounce jar) 5 pitted ripe olives, halved 1 Tbsp. chopped parsley 2 cloves garlic, minced 1 tsp. capers, drained 1 tsp. tomato paste dash fresh ground black pepper 3 ounces dry pasta […]

Frittata With Crab And Green Onions

recipe ingredients 4 ounces fresh mushrooms, sliced 1 bunch green onions, with tops 2 tablespoons margarine 6 ounces crab meat 2 cups egg beaters egg substitute 1/2 teaspoon lemon zest, grated 1 cup low-fat Monterey Jack cheese 1 tablespoon chopped fresh basil 2 tablespoons grated Parmesan cheese recipe directions Cook mushrooms and onions in margarine […]

Fish on Orzo with Sun Dried Peppers

recipe ingredients 1 lb. fish fillet, cut into 4 pieces 2 Tbsp. olive oil salt and pepper to taste 1 tsp. dried rosemary 8 oz orzo pasta 1 1/2 oz sun dried peppers (or use dried tomatoes) 3 Tbsp. balsamic vinegar 1/2 cup thinly sliced green onions 2 to 3 garlic cloves, minced 1/2 cup […]

Fish in Tomato Fennel Sauce

recipe ingredients 1 Tbsp. olive oil 1 medium-sized fennel bulb, quartered and thinly sliced 1 medium onion, halved and thinly sliced 1 can (14 1/2 oz.) whole tomatoes, chopped with their juice 1 can (2 1/4 oz.) sliced ripe olives, drained 1/4 tsp. fennel seed (optional) Salt and pepper 4 sole or flounder fillets (about […]

Fish Cakes with Green Goddess Sauce

recipe ingredients 12 oz. skinless white fish fillets (such as haddock or cod) 1 egg, beaten 1/4 cup fine dry bread crumbs 2 Tbsp. finely chopped onion 4 tsp. light mayonnaise or salad dressing 1 Tbsp. Dijon-style mustard 1 Tbsp. snipped Italian parsley 1 tsp. finely shredded lime peel 1/4 tsp. salt 2 Tbsp. cornmeal […]

Fish and Chips from Canyon Ranch

recipe ingredients 1 pound russet potatoes, cut into wedges 1/2 cup whole-wheat flour 6 Tbsp. whole-wheat bread crumbs pinch freshly ground black pepper 1 egg white, beaten 1 pound sole or scrod fillets, cut into 4-ounce portions Tartar Sauce: 2/3 cup fat-free mayonnaise 1 Tbsp. sweet pickle relish 1 tsp. fresh lemon juice 1 tsp. […]

Fillet of Sole with Walnuts and White Wine

recipe ingredients FILLETS: 1 pound sole fillets, skinned dash cayenne pepper 1/2 cup dry white wine 1/2 cup nonfat chicken broth SAUCE: 2 Tbsp. vegetable oil 2 Tbsp. flour dash white pepper 1/4 cup skim milk 1/4 cup nonfat chicken broth 1/2 cup white wine 1/2 cup chopped walnuts recipe directions Preheat oven to 325*F. […]

Crispy Scallops with Soy Dipping Sauce

recipe ingredients 1 1/4 lbs. sea scallops, sliced in half horizontally and patted dry 1/2 cup fine dry bread crumbs 2 tsp. sesame seeds 1/2 tsp. ground ginger 1 large egg white 1 Tbsp. vegetable oil 1 Tbsp. toasted sesame oil 1 tsp. reduced sodium soy sauce Dipping Sauce: 2 Tbsp. reduced sodium soy sauce […]

Crawfish Etouffee

recipe ingredients 1/2 cup flour 1/2 green bell pepper 1/2 yellow bell pepper 1/2 red bell pepper 1 medium onion 2 tsp. Old Bay seasoning 1 Tbsp. Cajun seasoning Salt to taste 1 16-ounce can reduced-sodium chicken broth 1 pound crawfish tail meat 1 Tbsp. butter or margarine recipe directions Heat oven to 400 degrees. […]

Crab Stuffed Tomatoes

recipe ingredients 4 large tomatoes 1 (6 oz) pkg frozen crabmeat, thawed, drained, flaked and cartilage removed* 1/2 cup finely chopped celery 1/4 cup fine dry breadcrumbs 2 Tbsp. snipped chives 1 Tbsp. chopped fresh basil or 1/2 tsp. dried basil 1 Tbsp. lemon juice 1 tsp. dijon mustard dash black pepper 1/8 tsp. salt […]

Crab Stuffed Portobellos

recipe ingredients 8 portobello mushrooms (4-inch) 1 (8-ounce) block fat-free cream cheese, softened 1/2 cup finely chopped green onions 1/4 cup light mayonnaise 1 tsp. lemon juice 1/2 tsp. Old Bay seasoning Dash ground red pepper 1 pound crabmeat 1 cup quartered cherry tomatoes 1/2 cup (2 ounces) shredded reduced-fat, reduced-sodium Swiss cheese 1/2 cup […]

Crab and Asparagus Casserole

recipe ingredients 1 10-ounce package frozen cut asparagus 1 cup sliced fresh mushrooms 1/4 cup finely chopped onion 1 Tbsp. margarine 1 Tbsp. cornstarch 1/4 tsp. salt 1/8 tsp. ground nutmeg Dash pepper 1 cup skim milk 8 ounces fresh or frozen crabmeat, or use imitation crab chunks 2 Tbsp. chopped toasted almonds 2 Tbsp. […]

Cod with Caesar Crust

recipe ingredients 1/4 cup low-fat mayonnaise dressing 2 Tbsp. freshly grated Parmesan cheese 1 Tbsp. fresh lemon juice 1/2 tsp. salt 1/2 tsp. anchovy paste (optional) 1/4 tsp. freshly ground pepper 1/2 cup fresh bread crumbs (1 slice bread) 3 Tbsp. chopped fresh parsley 4 cod fillets (6 oz. each) Lemon wedges recipe directions Preheat […]

Citrus Tarragon Salmon

recipe ingredients 4 fresh or frozen salmon steaks, cut 3/4 inch thick (about 1 lb.) 1 tsp. finely shredded orange peel 1/4 cup orange juice 1/4 cup lime juice 1 Tbsp. champagne vinegar or white wine vinegar 1 tsp. olive oil 1 Tbsp. snipped fresh tarragon or 1/2 tsp. dried tarragon, crushed 1/4 tsp. salt […]

Citrus Chipotle Shrimp

recipe ingredients 36 large shrimp, ready to cook 1 Tbsp. canola oil 1 or 2 tsp. pureed canned chipotle peppers 2 cloves garlic, chopped salt and pepper to taste 2 cups orange juice 2/3 cup lime juice recipe directions Place shrimp in a shallow bowl. Combine oil, pureed chipotle peppers, garlic, salt and pepper. Add […]

Chili Scallops with Black Bean Salsa

recipe ingredients 1 can (15 to 19 ounces) black beans, rinsed and drained 1 can (15 1/4 to 16 ounces) whole kernel corn, drained 1/4 cup finely chopped red onion 1/4 cup loosely packed fresh cilantro leaves, chopped 2 Tbsp. fresh lime juice 1/2 tsp. salt 1 lb sea scallops 1 Tbsp. chili powder 1 […]

Calypso Shrimp

recipe ingredients BEAN SALSA 1 (15 ounce) can black beans, rinsed and drained 1 medium mango, peeled and chopped (about 1 cup) 1 small red bell pepper, chopped (about 1/2 cup) 1/4 cup sliced green onions (2 to 3 medium) 2 tablespoons orange juice 1 tablespoon red wine vinegar 1/2 teaspoon grated orange peel SHRIMP […]

Cajun Shrimp

recipe ingredients 1/2 of a lemon 1/3 cup water 1 small onion, chopped 2 Tbsp. lemon juice 1 Tbsp. cooking oil 2 cloves garlic, minced 1 Tbsp. Cajun seasoning 1/4 tsp. salt 1 1/2 lbs. fresh or frozen peeled medium shrimp (about 2 pounds in the shell) 1/2 cup chopped green or red sweet pepper […]

Breakfast Tuna Melts

recipe ingredients 1 5-ounce jar Kraft cream cheese spread with olives and pimiento 1 6-1/2-ounce can tuna packed in water, drained 3 English muffins, split and toasted 6 slices tomato, halved recipe directions Combine 1/3 of the cheese spread with the tuna in a small mixing bowl. Spread the mixture over each of the split […]

Breaded Scallops

recipe ingredients 8 oz fresh scallops, rinsed and trimmed 1/4 cup buttermilk 1/4 cup seasoned breadcrumbs recipe directions Coat scallops in buttermilk then roll in breadcrumbs. Spread over baking sheet which has been sprayed with nonstick spray. Bake at 450* for 10 to 15 minutes, or until golden brown and firm when pressed.

Bow Ties with Scallops and Chard Sauce for One

recipe ingredients 2 ounces bow-tie or other small pasta (1 cup) 1 tsp. olive oil 1 clove garlic, minced 2 plum tomatoes, diced 1/3 cup chicken broth 3 ounces bay scallops (about 1/2 cup) 1/2 cup shredded Swiss chard recipe directions Cook pasta according to package directions, do not use oil if package mentions it. […]

Barbecue Roasted Salmon

recipe ingredients 1/4 cup pineapple juice 2 tablespoons fresh lemon juice 4 (6-ounce) salmon fillets 2 tablespoons brown sugar 1/2 teaspoon chipotle powder 2 teaspoons grated lemon rind 1/2 teaspoon salt 1/2 teaspoon ground cinnamon Cooking spray recipe directions Combine first 3 ingredients in a zip-top plastic bag; seal and marinate in refrigerator 1 hour, […]

Baked Fish with Tomatoes and Spices

recipe ingredients 1 large onion, sliced 2 cloves garlic, chopped 2 jalapeño chilis, seeded and chopped 1 (16 ounce) can whole tomatoes, drained and chopped 2 tablespoons white vinegar 1 1/4 teaspoons ground cumin 3/4 teaspoon ground coriander 4 halibut or other lean fish steaks, about 1 inch thick (about 2 pounds) Chopped fresh cilantro, […]

Baked Catfish

recipe ingredients 2 lbs catfish fillets (6 pieces), rinsed and dried 3/4 cup lowfat buttermilk 1/4 tsp salt 1/4 tsp hot pepper sauce 3 oz. (about 30) whole wheat crackers, crushed 2 T margarine, melted recipe directions Combine buttermilk with salt and hot pepper sauce in a shallow dish. Place the cracker crumbs on a […]

Asparagus Sole Rolls with Wine Sauce

recipe ingredients 1 pound asparagus (1/2 in. thick) 1 1/2 pounds boned sole fillets (about 1/4 in. thick and 2 to 3 in. wide, cut wide pieces in half lengthwise) salt and pepper to taste Wine sauce: 2 Tbsp. butter or margarine 2 Tbsp. minced shallots 3/4 cup dry white wine recipe directions Rinse asparagus; […]

Asparagus and Shrimp Stir-fry with Noodles

recipe ingredients 3/4 pound (41 to 50 per lb.) frozen shelled, deveined shrimp 3/4 pound asparagus 8 to 9 ounces fresh linguine 1 tablespoon olive oil 2 cloves garlic, peeled and pressed 1 cup chopped tomatoes 3/4 cup chopped fresh cilantro About 1/2 cup fat-skimmed chicken or vegetable broth Salt and pepper recipe directions 1. […]

Asian Shrimp With Pasta

recipe ingredients 1 pound unpeeled, medium-size shrimp 1 (9-ounce) package refrigerated angel hair pasta 1/4 cup lite soy sauce 1/4 cup seasoned rice wine vinegar 2 teaspoons sesame oil 6 green onions, chopped 1 cup frozen sweet green peas, thawed 3/4 cup shredded carrots 1 (8-ounce) can sliced water chestnuts, drained 1/4 cup chopped fresh […]

Albacore Fettucine

recipe ingredients 1 can (12 ounces) solid white Albacore tuna in water, drained 4 cups broccoli florets or 10 oz. package frozen broccoli cuts 1 cup part skim ricotta cheese 1/2 lb. fettucine 1/3 cup grated Parmesan cheese 1/2 cup low-fat milk 1/2 tsp. garlic salt 1/2 tsp. dried Italian seasoning Salt and pepper to […]

Alaska Cod with Greek Walnut Salsa

recipe ingredients 6 Alaska Cod filets (6 oz each) 2 tsp. oil Salsa: 1-1/4 cups tomatoes, finely chopped 1/2 cup cucumbers, finely chopped 2 tbsp. olives, finely chopped 2 tbsp. red onions, finely chopped 1 tbsp. lemon juice 1 tsp. olive oil 1 tsp. parsley, chopped 1/4 tsp. garlic, minced pinch oregano, dried 1/4 cup […]

White Chili

recipe ingredients 1Tbsp. vegetable oil 1 lb. skinned, boned chicken breast halves, cut into small pieces 1/2 cup chopped shallots 3 cloves garlic, minced 1 can (14.5-ounce) no-salt-added whole tomatoes , undrained and coarsely chopped 1 can (14 1/4-ounce) fat free chicken broth 1 can (11-ounce) tomatillos, drained and coarsely chopped 1 can (4.5-ounce) chopped […]

Ultimate Enchilada Casserole

recipe ingredients 1 pound ground turkey 1/2 cup chopped onion 1/2 cup chopped green pepper 11/2 teaspoons dried oregano 2 teaspoons chili powder 1/2 teaspoon garlic powder 1/2 teaspoon ground cumin 1/4 teaspoon cayenne pepper 1 tablespoon vinegar 6 medium corn tortillas 1 can (15 ounces) pinto beans, rinsed and drained 2 cans (10 ounces […]

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