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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 […]

Low Fat French Vanilla Ice Cream

recipe ingredients 4 cups fat free half and half 3/4 cup sugar 3 tbsp cornstarch 2 ea egg yolk 1 tbsp vanilla pinch salt 1 to 2 drops yellow food coloring – optional recipe directions Combine 3 1/2 cups of fat free half and half with sugar and pinch of salt in a 2-quart heavy-bottomed […]

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 […]

Turkey Scallopini

recipe ingredients 3 Tbsp. all purpose flour 1 lb. turkey breast cutlets salt and freshly ground black pepper to taste 3 tsp. olive oil 2 cloves garlic, minced 2 tsp. chopped fresh sage 1/4 cup dry white wine 3/4 cup reduced sodium chicken broth 1 tsp. fresh lemon juice 1 tsp. butter recipe directions Spread […]

Turkey Sausage Patties

recipe ingredients 1 pound lean ground turkey 1/2 tsp. cumin 1/2 tsp. cayenne 1 Tbsp. Italian seasoning 1/2 tsp. garlic 1 1/4 tsp. coriander 1/4 tsp. black pepper 1 Tbsp. paprika 1/4 tsp. salt 4 Tbsp. dry bread crumbs 1/2 cup nonfat chicken broth recipe directions Combine all ingredients except broth in a large bowl. […]

Turkey Patties Parmegiana

recipe ingredients 1 lb ground turkey breast 1/4 cup plain bread crumbs 1 tsp. Italian seasoning 1/4 cup finely chopped onion 5 Tbsp. shredded parmesan cheese 1 cup spaghetti sauce 5 Tbsp. shredded fat free mozzarella cheese recipe directions Mix ground turkey, bread crumbs, Italian seasoning, onion and shape mixture into 5 thin patties, each […]

Tropical Roast Chicken

recipe ingredients 1/4 cup seasoned rice vinegar 1/4 cup orange marmalade 1 1/2 Tbsp. minced ginger 1 Tbsp. minced garlic 1 Tbsp. dark sesame oil 1/2 tsp. salt 1/2 tsp. paprika 4 skinless chicken breast halves, bone in or boneless recipe directions Preheat oven to 375*F. In a small bowl, combine all ingredients except chicken […]

Turkey Taco Pie

recipe ingredients 1 pound extra lean ground turkey 2 Tbsp. taco seasoning mix 2 Tbsp. cold water 8 oz light sour cream 2 Tbsp. salsa 2 ounces chopped black olives (1/2 a small can) 3/4 cup coarsely crushed baked tortilla chips 1/2 cup shredded sharp cheddar cheese recipe directions Heat oven to 375 degrees. Combine […]

Spicy Thai Diced Chicken with Basil

recipe ingredients 1 pound boneless and skinless chicken breasts 1/2 cup chopped or sliced yellow onion 4 medium cloves garlic, peeled and minced 1 medium habanero chili, stemmed, seeded and minced 3/4 tsp. arrowroot or cornstarch, dissolved in 2 teaspoons water 3 Tbsp. Thai fish sauce 1 tsp. soy sauce 1/2 tsp. sugar 3/4 cup […]

Spicy Thai Chicken

recipe ingredients 3 Tbsp. Asian fish sauce 1 Tbsp. soy sauce 1 Tbsp. brown sugar 1 lb. boneless chicken-breast halves 2 tsp. vegetable oil 1 large onion 2 red or green chiles (serrano or jalapeno) 2 tsp. minced, peeled fresh ginger 2 garlic cloves, crushed with garlic press 1/2 cups loosely packed fresh basil leaves […]

Spicy Island Chicken

recipe ingredients 1 cup finely chopped white onion 1/3 cup white wine vinegar 6 green onions, finely chopped 6 cloves garlic, minced 1 habañero or serrano pepper, finely chopped (wear rubber gloves while handling) 4 1/2 tsp. olive oil 4 1/2 tsp. fresh thyme leaves or 2 teaspoons dried thyme leaves, crushed 1 Tbsp. ground […]

Spiced Chicken Salad

recipe ingredients 1 Tbsp. natural cocoa powder (not Dutched) 2 tsp. ground cumin 2 tsp. curry powder 1 tsp. ground paprika 1/4 tsp. salt 1 skinless and boneless chicken breast (1 lb.) cut in 4 pieces 4 cups baby lettuce, or mesclun greens 4 cups baby spinach 1 Fuji apple, cored, cut in thin wedges […]

Spiced Chicken and Mango Salsa

recipe ingredients Chicken: 1/2 teaspoon salt 1/2 teaspoon black pepper 1/4 teaspoon thyme 1/4 teaspoon ground red pepper (cayenne) 4 boneless, skinless chicken breast halves 2 tablespoons olive oil or vegetable oil (optional) Mango salsa: 2 ripe mangoes 1/2 small red onion (about a cup diced) 1 red bell pepper 1 bunch cilantro 1 jalapeño […]

Smothered Chicken with Pierogies

recipe ingredients 1 dozen frozen potato and cheddar cheese pierogies 1 can (10 ¾ oz) lowfat cream of chicken soup 1 can (4 oz) sliced mushrooms, drained 1 cup frozen peas 2 cups cubed or shredded cooked chicken recipe directions Preheat oven to 350*. Spray a 2 quart casserole with nonstick coating. Thaw pierogies in […]

Smoked Chicken and Eggs

recipe ingredients 2 Tbsp. all purpose flour 1 1/4 cups skim milk 2 oz light cream cheese, cut into cubes 2 Tbsp. chopped chives 1 1/2 cups sliced fresh mushrooms 1/4 cup chopped onion 1 1/2 cups chopped, smoked chicken 1 Tbsp. butter 1 1/2 cups Egg Beaters egg substitute 1/4 tsp. salt 1/8 tsp. […]

Slow Cooked Garlic Chicken

recipe ingredients 4 skinned chicken breast halves 1 teaspoon salt 2 teaspoons paprika 2 teaspoons lemon pepper 1 large onion, sliced 10 cloves garlic (about 1 medium), un-peeled recipe directions Mix together salt, pepper and paprika. Rub all over meat side of chicken breast. Place onion in slow cooker. Place chicken breast side up on […]

Skillet Chicken Pot Pie

recipe ingredients 1 can (10 3/4 ounce) fat free reduced sodium cream of chicken soup 1 1/4 cups skim milk, divided 1 pkg (10 ounce) frozen mixed vegetables 2 cups diced cooked chicken 1/2 tsp. ground black pepper 1 cup buttermilk baking mix 1/4 tsp. summer savory or parsley recipe directions Heat soup, 1 cup […]

Savory Chicken and Rice

recipe ingredients 1 lb boneless skinless chicken breast halves 1 1/2 cups sliced mushrooms (4 oz) 1 cup baby cut carrots 1 1/2 cups water 1 pkg (4.1 oz) long grain and wild rice mix with chicken and herbs recipe directions Cut chicken into 1 inch pieces. Spray a nonstick skillet with nonstick cooking spray. […]

Sausage Lasagna

recipe ingredients Sauce: 1/2 Tbsp. olive oil 4 oz. hot or sweet Italian turkey sausage, casings removed 2 onions, finely chopped 1 carrot, finely chopped 12 oz. mushrooms, chopped 2 cloves garlic, minced salt and fresh ground black pepper to taste 1/4 cup dry red wine 2 cans (28 oz each) plum tomatoes, drained and […]

Salsa Chicken

recipe ingredients 4 skinned boned chicken breast halves 3/4 cup salsa 1/2 cup sliced green onions 1/4 cup grated Parmesan cheese recipe directions Preheat oven to 350*F. Place chicken in an 11 × 7-inch baking dish coated with cooking spray. Spoon salsa evenly over chicken; top with green onions. Sprinkle with cheese. Cover and bake […]

Porcini Roasted Chicken

recipe ingredients 1 1/2 cups hot water 1/2 cup dried porcini mushrooms 1/2 cup grated fresh Parmesan cheese 1/2 tsp. rubbed sage 3 Tbsp. dry white wine 1 (5-pound) roasting chicken 6 medium red potatoes (about 2 1/4 pounds), quartered 1/8 tsp. salt 1/8 tsp. pepper 2 Tbsp. all-purpose flour 1/4 cup dry white wine […]

Pomegranate Chicken

recipe ingredients 6 boneless skinless chicken halves Dijon mustard 2 cups pomegranate juice 1 Tbsp. brown sugar 2 tsp. soy sauce recipe directions Brush chicken heavily with dijon mustard and roast for about 30 minutes in a 425* oven or till done. Meanwhile, cook pomegranate juice in a heavy skillet until reduced by half. Stir […]

Poached Chicken Breast with Blackberry Sauce

recipe ingredients 2 cups water 1 cup dry white wine 1 bay leaf 1/4 cup chopped onion 1 carrot, coarsely chopped Leaves from 1 stalk celery, chopped 1/2 tsp. salt 1/4 tsp. freshly cracked black pepper 6 chicken breast halves (2 to 2 1/2 pounds) Blackberry Cabernet Sauce: 2 cups blackerries 3 Tbsp. extra-virgin olive […]

Pineapple Glazed Chicken Thighs

recipe ingredients 6 skinless chicken thighs, trimmed of visible fat 3 inch piece of ginger, cut into 1/4 inch thick slices 2/3 cup pineapple juice 2 Tbsp. reduced sodium soy sauce 1 Tbsp. sesame seeds 1 cup pineapple chunks 3 green onions, thinly sliced (including green portions) recipe directions Coat a large nonstick skillet with […]

Peppery Chicken and Mushrooms

recipe ingredients 4 skinless boneless chicken 1/4 teaspoon salt 1/4 teaspoon black pepper 2 cups thinly sliced mushrooms 3/4 cup chicken broth 2 tablespoons chopped parsley, divided 1/4 crushed red pepper flakes recipe directions Season chicken with salt and black pepper. In a large skillet over medium heat, combine chicken, mushrooms, broth, 1 tablespoon of […]

Pepper Pepperoni Pizza

recipe ingredients 1 batch pizza dough (recipe at bottom of page) 2 large red bell peppers, sliced 1 onion, sliced 1/3 cup water 1 1/2 tsp. olive oil 1/2 tsp. dried oregano pinch of crushed red pepper flakes 1 can (14 oz) chopped tomatoes 2 oz. turkey pepperoni 2 tbsp. parmesan cheese 2 oz. part […]

Pasta with Chicken in Mushroom Sauce

recipe ingredients 1 split, skinless chicken breast with ribs (2 halves) 4 skinless chicken thighs 1 tsp. extra virgin olive oil 1 medium onion, chopped 1 garlic clove, minced 1/4 lb. white mushrooms, coarsely 1 can (28 oz.) diced tomatoes 1 tsp. each oregano and basil 1/8 tsp. red pepper flakes, or according to taste […]

Pasta Jambalaya

recipe ingredients 1/2 cup diced onion 1/2 cup diced red bell pepper 1 garlic clove, minced 1 teaspoon Cajun seasoning 1 (15-ounce) can black beans, rinsed and drained 1 (10-ounce) can diced tomatoes and green chiles, undrained 3 ounces turkey kielbasa, halved lengthwise and thinly sliced 7 cups hot cooked penne (about 3 cups uncooked […]

Parmesan Chicken with Fresh Tomato Sauce

recipe ingredients 1 envelope Butter Buds® Mix 1/2 cup hot water 1/2 cup plain bread crumbs 2 tablespoons grated parmesan cheese 1 teaspoon dried oregano 1/4 teaspoon ground black pepper 4 skinned and boned chicken breast halves (about 1 lb.), 4 small tomatoes, seeded and chopped 1/4 cup fresh basil, cut in julienne strips 1-1/2 […]

Oven Fried Honey Chicken

recipe ingredients 1/4 cup honey 2 Tbsp. Balsamic or wine vinegar 1 1/2 cups dried bread crumbs 6 each boneless skinless chicken breast halves recipe directions Combine honey and vinegar. Dip chicken in honey mixture then roll in bread crumbs to coat. Place on a baking sheet which has been sprayed well with nonstick cooking […]

Middle Eastern Chicken

recipe ingredients 1/4 cup low-salt soy sauce 1/2 cup plus 2 tablespoons water 3 Tbsp. fresh lime juice 2 tsp dry Sherry 2 garlic cloves, minced 1 tsp minced peeled fresh gingerroot 1/4 tsp curry powder 1/4 tsp dried thyme, crumbled 1/4 tsp dried oregano, crumbled 2 skinless boneless whole chicken breasts (about 1 1/4 […]

Mediterranean Chicken & Rice Bake

recipe ingredients 1 can (14 1/2 ounces) fat free chicken broth 1/4 cup chopped fresh parsley 1/4 cup sliced ripe olives 1 tablespoon lemon juice 1/4 teaspoon pepper 1 can (about 14 1/2 ounces) stewed tomatoes 1 1/4 cups uncooked regular long-grain rice 6 skinless, boneless chicken breast halves (about 1 1/2 pounds) recipe directions […]

Maple Chicken and Vegetables

recipe ingredients 6 boneless skinless chicken breast halves 1/2 cup maple syrup 3 Tbsp. dijon mustard 1 tsp. sage 6 potatoes, quartered 16 oz bag frozen baby carrots 1 cup frozen pearl onion salt and pepper to taste recipe directions Preheat oven to 350°F. Arrange chicken in a lightly greased 13 by 9-inch baking dish. […]

Maple Barbecued Chicken

recipe ingredients 3 tablespoons pure maple syrup 3 tablespoons chili sauce — bottled 1 tablespoon cider vinegar 2 tsp. Dijon Mustard 4 boneless chicken breast halves recipe directions Stir maple syrup, chili sauce, vinegar and mustard in small saucepan until well blended. Brush chicken with oil, season with salt and pepper. Arrange chicken on barbecue. […]

Lime and Tangerine Chicken

recipe ingredients 1 lime 2 tangerines 6 boneless, skinless chicken breast halves fresh ground black pepper 1/3 cup chicken broth 1/4 cup sliced green onions 1 tsp. shipped fresh rosemary or 1/4 tsp. dried rosemary (or use crushed basil) 1 Tbsp. water 1/2 tsp. cornstarch 3 cups hot cooked rice or couscous recipe directions Finely […]

Light Kung Pao Chicken

3/4 lb boneless, skinless chicken breasts 1 recipe Ginger Garlic Sauce 2 Tbsp. Canola oil 1 Tbsp. minced garlic 1 Tbsp. minced orange peel 4 fresh or dried chili peppers, minced 1/2 lg red bell pepper, thinly sliced 1/2 lg yellow bell pepper, thinly sliced 1 cup mung bean sprouts, rinsed 6 green onion (whites), […]

Lemon-Tarragon Chicken Toss

recipe ingredients 6 ounces dried fettuccine or linguine 2 cups broccoli or cauliflower florets 1/2 cup reduced-sodium chicken broth 3 tablespoons lemon juice 1 tablespoon honey 2 teaspoons cornstarch 1/4 teaspoon ground white pepper 12 ounces skinless, boneless chicken breasts, cut into bite-size strips 2 teaspoons olive oil or cooking oil 1/2 cup shredded carrot […]

Lemon Fried Chicken

recipe ingredients 1/4 cup flour 1 teaspoon salt 1 teaspoon pepper 1/4 teaspoon paprika 6 boneless, skinless chicken breast halves 2 tablespoons Brummel and Brown Yogurt Spread (or your own margarine) 1/2 tablespoon minced garlic 1 large lemon, juiced 1 large lime, juiced 2 cups fresh sliced mushrooms 1 green onion, sliced 1/4 cup white […]

Jerk Chicken Chunks

recipe ingredients 1 1/2 tsp. allspice 1 tsp. cinnamon 1/2 tsp. pepper 1/4 tsp. salt 1/4 tsp. nutmeg 1/4 tsp. mace 2 cloves garlic, minced 1 lb boneless, skinless chicken breast recipe directions Combine first 7 ingredients in a bowl. Cut chicken breast meat into 2-inch chunks. Coat chicken with spice mixture. Cook on grill […]

Hot Chicken Salad

recipe ingredients 2 pounds boneless, skinless chicken breasts 2 bay leaves 4 cups diced celery 1 can (101/2 ounces) reduced-fat cream of chicken soup 11/2 cups fat-free mayonnaise 11/2 cups fat-free sour cream 2 cans (8 ounces each) sliced water chestnuts, drained and chopped 8 ounces fresh mushrooms, chopped 1/2 cup slivered almonds, toasted 2 […]

Honey Citrus BBQ Chicken

recipe ingredients 8 skinless chicken breast halves 1 cup ketchup 1 6-ounce can frozen lemonade concentrate 2 tablespoons honey 1/4 cup worcestershire sauce 1/4 cup yellow mustard 2 tablespoons olive oil 2 tablespoons minced dried onion recipe directions Marinate chicken in last 4 ingredients for 2 hours. Grill over low fire for 20-30 minutes, turning […]

Grilled Sangria Chicken

recipe ingredients Sangria Salsa (recipe follows) 1/2 cup white grape juice 1 tablespoon Dijon mustard 1/4 teaspoon pepper 3 pounds cut-up broiler-fryer chicken (3 to 3 1/2 pounds) SANGRIA SALSA 1 cup grape halves 1 cup coarsely chopped strawberries 1 small orange, peeled, sectioned and coarsely chopped 1/3 cup white grape juice 2 jalapeño chilis, […]

Grilled Pineapple and Chicken

recipe ingredients 3/4 cup frozen orange juice oncentrate, thawed 1/4 cup light pancake syrup 3 Tbsp. snipped fresh basil or 1 tsp. dried basil, crushed 3/4 tsp. garlic salt 8 skinless, boneless medium chicken breast halves 2 medium red bell peppers 2 small zucchini or yellow summer squash, halved lengthwise 1 large pineapple, peeled, cored, […]

Grilled Lime Chicken

recipe ingredients 2 skinless chicken breasts 1 Tbsp. lime juice 1/2 tsp. Worcestershire Sauce 1 1/2 tsp. soy sauce 1/2 tsp. honey pinch cumin pinch dried red pepper flakes 1 Tbsp. chopped fresh cilantro 2 tsp. olive oil recipe directions Combine all ingredients in a plastic or glass container. Cover and marinate for one hour. […]

Grilled Cornmeal Crusted Chicken

recipe ingredients 6 boneless, skinless chicken breast halves 1 1/4 pounds Roma tomatoes, cored and chopped 1 cup (about 1 1/2 oz.) finely silvered arugula 3 Tbsp. drained capers 2 Tbsp. lemon juice 1 Tbsp. olive oil 1 large egg 3/4 cup yellow cornmeal 1/4 cup grated parmesan cheese 1/2 tsp. pepper 1/4 tsp. cayenne […]

Grilled Chili Rubbed Chicken

recipe ingredients 6 boneless skinless chicken breast halves 3 Tbsp. tomato paste 2 Tbsp. chili powder 3 Tbsp. water 1 Tbsp. seasoned rice vinegar 2 cloves garlic, minced 1/2 tsp. salt 2 vine ripened tomatoes 6 fresh rosemary sprigs 6 wooden skewers recipe directions Mash garlic with the salt in a small bowl. Stir in […]

Grilled Bourbon Chicken

recipe ingredients 4oz low sodium soy sauce 4oz bourbon 4 cloves garlic, minced 2 fingers fresh ginger, grated 2oz olive oil 1/4c brown sugar 6 boneless, skinless chicken breasts recipe directions Combine all ingredients in a shallow glass pan OR a large ziploc bag. Marinate in the refrigerator for several hours, or overnight. Cook chicken […]

Grilled Apple Chicken

recipe ingredients 1 can (6 ounce) frozen apple juice concentrate, thawed 1/4 cup ketchup 2 tablespoons packed brown sugar 1 tablespoon cider vinegar 1 teaspoon dried thyme 1/8 teaspoon hot-pepper sauce 6 boneless, skinless chicken breast halves (4 ounces each) recipe directions The night before: In a small saucepan, combine the apple juice concentrate, ketchup, […]

Good Egg Casserole

recipe ingredients 1/2 lb. bulk turkey sausage 1 tsp. vegetable oil 3 medium Yukon Gold or red potatoes, peeled, quartered, and thinly sliced 5 large eggs 7 large egg whites 2 cups 1% cottage cheese, small curd 4 oz. sharp cheddar cheese, grated 2 oz. parmesan cheese, grated 2 cans (4 oz each) green chilies, […]

Glazed Lemon Pepper Chicken with Baby Potatoes

recipe ingredients 4 skinless, boneless chicken breasts 4 Tbsp. honey finely grated lime zest and juice of 1 lemon 2 garlic cloves, crushed 1 Tbsp. Dijon mustard 2 tsp. freshly ground black pepper 1 lb 10 oz (750 grams) baby salad potatoes recipe directions Slash each chicken breast two or three times with a sharp […]

Ginger Chicken Noodle Bowl

recipe ingredients 2 cups dried Chinese egg noodles or fine egg noodles (4 ounces) 1/4 tsp. ground ginger 1/3 cup bottled stir-fry sauce 1 cup fresh sugar snap peas or pea pods, tips and stems removed and cut up 1 cup sliced fresh shiitake mushrooms 1 small red sweet pepper, cut into bite-size strips 2 […]

Ginger Chicken

recipe ingredients 2 boneless, skinless chicken breast halves 2 Tbsp. nonfat sour cream 1/2 teaspoon all-purpose flour 1 Tbsp. minced fresh ginger 1 Tbsp drained capers 2 tsp. margarine 1/4 cup orange-flavor liqueur recipe directions Pound chicken to 1/4 inch thickness. In a small bowl, stir together sour cream and flour until smooth; add ginger […]

French Country Chicken With Mushroom Sauce

recipe ingredients 4 boned and skinned chicken breast halves 1 Tbsp. flour 4 shallots — thinly sliced 1/4 pound mushrooms — thinly sliced 2 Tbsp. margarine 1 Tbsp. rosemary 1/4 cup white wine 1/2 cup nonfat chicken broth 2 Tbsp. chopped fresh parsley recipe directions Place boneless chicken breasts between wax paper and pound with […]

Feta Stuffed Chicken

recipe ingredients 1/4 cup crumbled basil-and-tomato feta cheese 2 Tbsp. fat-free cream cheese 4 skinless, boneless chicken breast halves (about 1-1/4 pounds total) 1/4 to 1/2 tsp. black pepper Dash salt 1 tsp. olive oil 1/4 cup chicken broth 1 10-ounce package prewashed fresh spinach, trimmed (8 cups) 2 Tbsp. walnut or pecan pieces, toasted […]

Double Herb Roasted Chicken and Potatoes

recipe ingredients 1 (5 1/2 -pound) roasting chicken 3 Tbsp. chopped fresh or 1 tablespoon dried oregano, divided 2 garlic cloves, minced 8 fresh basil leaves 8 red potatoes, quartered lengthwise 1/4 tsp. salt 1/4 to 1/2 tsp. black pepper recipe directions Preheat oven to 450*F. Remove and discard giblets and neck from chicken. Rinse […]

Crustless Chicken Broccoli Quiche

recipe ingredients 2 cups broccoli florets, coarsely chopped 2 tablespoons dry bread crumbs 3 tablespoons all-purpose flour 1 teaspoon dried basil 1/4 teaspoon salt 1/8 teaspoon pepper 1 cup skim low-fat milk 1 tablespoon Dijon mustard 1/2 cup egg substitute 1 1/2 cups chopped leftover chicken 1/2 cup(2 oz) reduced fat cheddar cheese, extra sharp, […]

Crunchy Cheese Filled Chicken

recipe ingredients 4 skinned chicken breast halves 3 oz. reduced fat sharp cheddar cheese 1 Tbsp. dijon mustard 1 cup crushed corn flakes cereal 1 tsp. salt free spicy pepper seasoning 1 tsp. dried parsley flakes 1/2 cup nonfat buttermilk recipe directions Cut a deep 2 inch long slit in side of meaty portion of […]

Cornflake Chicken

recipe ingredients 4 skinless, boneless chicken breasts, flattened 1 cup cornflake crumbs 1/4 tsp pepper 1/4 tsp salt 1/4 tsp poultry seasoning 1/2 cup skim milk recipe directions Combine cornflake crumbs and seasonings in shallow bowl. Soak chicken in milk then dredge chicken in crumb mixture. Place on baking sheet which has been sprayed with […]

Chunky Chicken Chili

recipe ingredients 1 Tbsp. vegetable oil 1 red bell pepper, diced 1 onion, chopped 2 garlic cloves, minced 1 pound skinless, boneless chicken-breast halves, cut into 3/4-inch chunks 1 Tbsp. chili powder 2 tsp. each ground cumin and dried oregano 1 can (28 ounces) crushed tomatoes 1 cup water 1 small jalapeno chile, minced (remove […]

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