My go-to cornbread recipe:

1 C cornmeal
1 C flour (all-purpose, or you can use whole wheat pastry flour)
scant 1/4 C sugar (or less, to taste - I use about 3 Tbsp)
1 tsp baking soda
1/4 tsp salt (I use less)
1/2 C egg substitute or equivalent to 2 beaten eggs
1 C plain nonfat yogurt

* Preheat oven to 400 degrees.
* Spray an 8-inch square pan with cooking spray, set aside.
* Combine dry ingredients in a medium-sized bowl.
* Combine yogurt and egg substitute.
* Add yogurt/egg mixture to dry ingredients, stir until evenly moist.
* Pour batter into prepared baking pan.
* Bake at 400 degrees for 20 minutes (mine is usually done a bit early) or until a toothpick inserted in the center comes out clean.

Variation: at the end, stir in a can of corn kernels, then bake as usual.

Makes 9 servings.

Per serving (assuming egg substitute, all-purpose flour, and a bit less than 1/4 C sugar): 148 cals, 1g fat, 6g protein, 29g carbs, 1.3g fiber

Keep this up, girls. These are great recipes. Thanks,

Cherry, Plum, or Apricot Sauce for Chicken
From Barbara ("BluetoBlue"):

About cherries: "I usually cook with them, rather than just eating them plain (although I do like them that way). You can make a great sauce for chicken with 12 oz pitted and diced cherries (or a mixture of cherries and other stone fruit, such as plums or apricots), 1/4 cup red wine, 1/4 tsp cumin (or more to taste), 1/8 tsp salt, 1/8 tsp black pepper, 1/8 tsp red pepper, and 1 tbsp jelly. Put it all in a small saucepan and simmer until the fruit is mushy, about 5 or 10 min. This makes 4 servings at about 80 calories each."

Summer Squash Bake

2-3 lb summer squash, cut into bite-sized pieces no more than ⅓ in. thick
1 cup diced fresh tomato, drained
2 cloves garlic, minced
2 tbsp fresh basil, minced
8 tbsp grated parmesan
½ cup reduced fat or part skim mozzarella cheese
Salt, to taste
Pepper, to taste
Cooking spray



Preheat oven to 400 degrees.

Combine the squash, tomato, garlic, basil, 4 tbsp of the parmesan, and salt and pepper - mix well. Spray a casserole dish big enough that the squash layer is about 2 inches thick with cooking spray, add the squash. Sprinkle the top with the mozzarella and remaining parmesan.

Bake for 40-45 min, until cheese on top is bubbly and golden, and squash is cooked through.

Yields: 4 Servings

Roasted Vegetable Penne
2 large red bell peppers, sliced in long, ½ inch wide strips
4 zucchini, sliced in ½ inch coins
1 eggplant, cut in 1 inch dice
1 large yellow onion, sliced in long, ¼ inch strips
Cooking Spray
½ tsp salt
¼ tsp black pepper
8 oz whole wheat penne, cooked to al dente
1 12-oz jar good-quality marinara sauce
2 cloves garlic, minced
¼ C low sodium chicken broth
4 tbsp freshly grated parmesan cheese



Preheat oven to 425 degrees. Line a large baking sheet with aluminium foil, then spray with cooking spray. Arrange sliced vegetables in a single layer over the baking sheet and spray the tops lightly with the cooking spray. Sprinkle with salt and pepper and roast vegetables until onions begin to caramelize and vegetables are soft and beginning to turn golden brown, 35-40 minutes.

In a large saucepan, combine the marinara sauce, garlic, and ¼ cup chicken broth. Bring to a simmer.

When the vegetables are roasted, add to the marinara sauce and allow to simmer 5-10 minutes more, until flavors have combined. Toss with the cooked penne. Serve each portion topped with a tablespoon of the parmesan cheese.

Cheesy Stuffed Burgers w/ Caramelized Onions
Burger Patties:

1 lbs extra lean (4% fat) ground sirloin
1 tbsp Worchestershire sauce
2 cloves garlic, minced
1 small yellow onion, finely grated, pulp and juice
3 tbsp fresh parsley, minced
½ tsp black pepper
1 tsp chili powder
1 tbsp soy sauce
3 The Laughing Cow Light cheese wedges, Original Swiss flavor
2 tsp dijon mustard
1 tsp fresh rosemary, minced
¼ tsp black pepper


Buns and Toppings:

1 large red onion, sliced in thin strips
1 tsp olive oil
¼ tsp salt
¼ tsp black pepper
4 light hamburger buns, toasted
Lettuce, tomato, and pickle
Mustard, Tomato Ketchup, or Barbecue Sauce



In a large bowl, combine all burger patty ingredients through the soy sauce. Fork together gently until just combined. Do not overmix.

In a small bowl, combine the cheese wedges, mustard, rosemary, and black pepper. Stir well.

Shape the meat mixture into 4 even balls. Make a deep indent with your thumb into each ball of meat, and fill with ¼ of the cheese mixture. Seal the indent well and shape gently into a patty, being sure that the cheese mixture stays enclosed.

Meanwhile, in a medium skillet, heat the olive oil over medium heat. Add the red onion and reduce the heat to medium low. Sprinkle the salt and pepper, toss to combine, and cook slowly until deeply caramelized.

Grill the burgers on an indoor or outdoor grill over medium high heat, about 6 minutes per side, or until cooked through. Place one patty on each toasted bun, top with the caramelized onion, and serve with condiments on the side.


Yields: 4 burgers

Sundried Tomato and Mozzarella Stuffed Chicken Breasts

4 chicken breasts, about 5 ounces each
½ cup dried sundried tomato halves
¾ cup boiling water
½ cup diced fresh mozzarella cheese
1 clove garlic, minced
¼ cup basil, minced
¼ tsp black pepper, plus more to taste
¼ tsp salt, plus more to taste
2 tbsp grated parmesan cheese
2 tbsp panko-style breadcrumbs
Cooking spray



Cut a slit in each chicken breast lengthwise, about ¾ of the way through. Sprinkle with salt and pepper, to taste, and set aside.

Add the dried tomatoes to a small bowl with the boiling water, and cover tightly. Set aside for at least 20 minutes, or until tomatoes are softened. Drain the liquid, dice the tomatoes roughly, and return to the bowl.

Add the garlic, basil, fresh mozzarella, salt, and pepper to the bowl. Stir to combine. Divide this mixture evenly between the 4 chicken breasts, stuffing it tightly into each of the slits.

In a small bowl, combine the parmesan cheese and the breadcrumbs. Sprinkle 1 tbsp of this mixture over the stuffing on each breast.

Preheat oven to 375 degrees. Spray a baking pan with cooking spray. Lay the chicken breasts in a single layer on the pan with at least 1 inch in between. Spray the top of each breast lightly with cooking spray.

Bake 25-30 minutes, or until chicken is cooked through.


Yields: 4 servings

Mini Turkey Meatloaves
1 package (20 oz) ground turkey breast
1 large onion, grated
1 large carrot, finely grated
3 cloves garlic, finely minced
6 tbsp tomato ketchup, divided
1 tsp salt
½ tsp ground pepper
Cumin
1 tsp chili powder
⅓ c. fat free chicken broth
2 tbsp barbecue sauce
cooking spray



In a large bowl, place all ingredients except 2 tbsp of the ketchup and 2 tbsp of the barbecue sauce. Gently combine all ingredients with a fork, lightly tossing until combined...do not overwork or overmix!

Spray 8 cups of a standard muffin tin with cooking spray. Divide meatloaf mixture into 8 equal-sized portions and roll each into a ball. Place each ball in one of the muffin tins, press lightly to flatten.

In a small bowl, combine the 2 tbsp ketchup, 2 tbsp barbecue sauce, and another dash of cumin. Mix well. With a pastry brush, brush the top of the meatloaves with about half of the mixture.

Bake meatloaves at 375 degrees for 20-25 min. 10 minutes before they will be done, brush the tops again with the remaining barbecue sauce/ketchup mixture and return to the oven.


Yields: 4 servings (2 mini loaves per serving)

Lemon and Garlic Braised Artichokes

4 medium globe artichokes
1 tbsp olive oil
2 cloves garlic, minced
1 tsp whole black peppercorns
1 cup low sodium chicken broth
Juice of 1 lemon
¼ tsp salt



Cut each artichoke in half lengthwise, and trim the stem to 1 inch or less. With a spoon, remove the choke and centermost leaves, then cut off the spiny parts of the leaves with a sharp knife or scissors. Remove the outermost layer of leaves. Submerge the artichoke halves in water until you are ready to cook them.

Add the olive oil to a very large ovenproof skillet with lid and heat to medium-high. Place the artichoke halves in a single layer, cut side down, onto the skillet. Cook until beginning to brown, about 5-7 minutes.

Meanwhile, in a bowl or measuring cup, combine the remaining ingredients. Pour mixture over the browned artichokes, cover the pan, and immediately place in a 375 degree oven.

Cook the artichokes for 25-35 minutes, until they are very tender.


Yields: 4 servings (2 artichoke halves)

Summer Corn Salad

8 large ears of corn, husked and cleaned
1 cup of green beans, trimmed and cut into 1 inch pieces
¼ cup red onion, finely minced
½ pint cherry tomatoes, sliced in half
1½ tbsp apple cider vinegar
1 tbsp good quality olive oil
1 tbsp reduced sodium chicken broth
½ tsp ground black pepper
½ tsp salt, or to taste
1 tbsp basil, cut into fine chiffonade

Bring a large pot of water to a boil. Cook the green beans for 3 minutes, then immediately remove to a bowl of ice water to stop the cooking process.

Add the corn to the pot, boil until cooked through (about 5 minutes). Remove to a bowl of ice water to stop the cooking.

Cut the corn from the corncobs and place into a large bowl. Add the halved cherry tomatoes, red onion, and green beans.

In a small bowl, combine the apple cider vinegar, chicken broth, salt, and pepper. Slowly whisk in the olive oil. Pour the dressing over the salad, toss to combine, and refrigerate at least two hours, or overnight.

Immediately before serving, sprinkle with basil and toss.

Yields: about 6 cups

Roasted Bell Pepper and Basil Couscous

1 cup dry whole wheat couscous
1 cup low sodium chicken broth
¼ tsp black pepper
¼ tsp salt
¼ cup roasted red pepper, finely chopped
1 cloves garlic, minced
¼ cup basil leaves, sliced into fine chiffonade

Bring the chicken broth, salt, and pepper to a rolling boil. Stir in the couscous, red pepper, and garlic, remove from heat, and cover. Allow to stand for 10 minutes.

Just before serving, add the basil and fluff with a fork.

Yields: 4 servings

Turkey Sloppy Joes

2 large carrots, grated
1 large onion, diced
1 zucchini, grated
1 red bell pepper, diced
3 cloves garlic, finely minced
1 lb ground turkey breast
½ tsp salt
½ tsp black pepper
⅓ cup tomato ketchup
1 tbsp soy sauce
1 tsp Tabasco or other pepper sauce
2 tbsp reduced sugar barbecue sauce
¼ cup tomato paste
1 tbsp chili powder
1 tsp ground cumin
1 tsp ground mustard
½ cup low sodium chicken broth
2 tbsp cornstarch
4 low calorie, whole wheat hamburger buns, toasted
Cooking spray

Spray a large saute pan with cooking spray and heat over medium-high heat. Add the onion, garlic, bell pepper, carrot, and zucchini. Cook 5-8 minutes, or until vegetables are softened. Remove to a bowl.

Spray pan again with cooking spray and return to heat. Add the ground turkey breast, salt, and pepper, and brown, stirring constantly.

Meanwhile, combine the ketchup, soy sauce, Tabasco, barbecue sauce, tomato paste, chili powder, cumin, mustard, and chicken brown in a separate bowl. Whisk well to combine. Add the cornstarch and whisk again, ensuring that no lumps remain in the sauce.

When the turkey is browned, return the vegetables to the pan and stir until well-mixed. Pour the sauce mixture over the meat, bring to a simmer, and reduce heat to low. Cook 6-8 minutes, or until sauce is thick and coats the meat and vegetables completely.

Serve the mixture on the toasted buns (with extra napkins!)

This is one of my all-time favorite recipes from Cooking Light. You can read it off their website here, but I'll copy it down anyway for convenience.

In my experience this actually makes about 6 servings (probably because my medium bell pepper or zucchini is bigger than theirs), which means the calories are a bit less. The butter/oil can always be cut down too. It's really delicious and quite filling. We made it last night with two small chicken breasts instead of four big ones and it still made six servings.

Chicken Piccata with Summer Vegetable Pasta

Olive oil-flavored cooking spray
1 cup (1/4-inch) strips red bell pepper (about 1 medium)
3/4 cup thinly sliced onion (about 1/2 large onion)
1 1/2 cups matchstick-cut zucchini (about 1 medium)
1 1/4 cups matchstick-cut yellow squash (about 1 medium)
1 cup cherry tomatoes, halved
2 garlic cloves, minced
8 ounces uncooked whole wheat blend spaghetti
3/4 cup (3 ounces) grated fresh Parmesan cheese, divided
1/2 cup thinly sliced fresh basil
4 (6-ounce) skinless, boneless chicken breast halves, trimmed
1/4 teaspoon salt
1/2 teaspoon freshly ground black pepper, divided
1/2 cup all-purpose flour (about 2 1/4 ounces)
2 teaspoons olive oil
1 1/2 cups fat-free, less-sodium chicken broth
6 tablespoons fresh lemon juice
2 tablespoons capers
1/2 cup sliced green onions
1 tablespoon butter

Preparation:
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add bell pepper and onion; sauté 8 minutes or until tender and beginning to brown. Place onion mixture in a large bowl; keep warm. Return pan to medium-high heat. Recoat pan with cooking spray. Add zucchini and yellow squash; sauté 4 minutes or until crisp-tender. Add tomatoes and garlic; sauté 2 minutes. Add squash mixture to reserved onion mixture. Keep warm.

Cook pasta according to package directions, omitting salt and fat. Drain pasta in a colander over a bowl, reserving 1/2 cup cooking liquid. Add pasta and reserved cooking liquid to vegetable mixture, stirring to combine. Add 1/2 cup Parmesan cheese and basil; toss to combine. Keep warm.

Sprinkle both sides of chicken with salt and 1/4 teaspoon black pepper. Place the flour in a shallow bowl. Dredge chicken in flour, turning to coat; shake off excess flour.

Heat a large nonstick skillet over medium-high heat. Coat the pan with cooking spray. Add olive oil to pan, swirling to coat. Add chicken, and cook 4 minutes on each side or until done. Remove from pan; keep warm.

Add broth, juice, and capers to pan, scraping pan to loosen browned bits. Bring to a boil; cook 3 minutes. Remove from heat. Add green onions, butter, and remaining 1/4 teaspoon black pepper; stir until butter melts.

Arrange about 1 cup pasta mixture on each of 4 plates; top each serving with 1 chicken breast half, 1/4 cup sauce, and 1 tablespoon remaining cheese. Serve immediately.

Yield: 4 servings
Nutritional Information

CALORIES 588(20% from fat); FAT 13.2g (sat 5.2g,mono 4.8g,poly 1.6g); IRON 5.3mg; CHOLESTEROL 119mg; CALCIUM 267mg; CARBOHYDRATE 62.3g; SODIUM 798mg; PROTEIN 57.8g; FIBER 10.5g

Erin Mylroie, St. George, UT , Cooking Light, APRIL 2006

Two of my favorite turnip recipes (I love turnips--they are like more flavorful potatoes with only 1/3 the calories).

Turnips Braised in Red Wine Vinegar
14 oz peeled turnips
3 oz diced onion or shallots
1/4 cup water
1 tbsp light butter or margarine
salt and pepper to taste
2 tbsp red wine vinegar (more to taste)
turnip greens (optional)

Cut the turnips into wedges then throw them in a large non-stick skillet with the onions or shallots, water, butter or margarine, and salt and pepper to taste. Cover the skillet and bring to a boil, then simmer for 5 min or so, until the turnips are just starting to get tender. Remove the lid and continue cooking until the turnips start to brown, maybe 5 min more. Add the red wine vinegar and saute until the vinegar is gone. If the vinegar disappears too fast (i.e., before the turnips are as soft as you want them) add some more vinegar. If the turnip greens look good, you can also chop up some of them and add them at the end with the vinegar, if you like.

Two large servings at about 110 calories each or four smaller servings.

Lemon Chive Roasted Vegetables
20 oz of mixed peeled and diced roasted vegetables (turnips, parsnips, carrots, potatoes, rutabaga, kohlrabi, celery root, whatever you like)
3 oz red onion, sliced in very thin wedges
1 tsp olive oil
1 tbsp lemon juice
1 tsp grated lemon rind
2 tbsp snipped chives or other minced fresh herbs
salt and pepper to taste

Toss vegetables and onion with olive oil. Roast at 400 degrees until done. Toss with remaining ingredients.

Makes 4 servings at about 75 calories each (calories will vary depending on the types of vegetables you use).

These recipes sound delicious everyone!

A new favorite:
Pasta Primavera with Shrimp
from "Boston Uncommon", a cookbook from the Junior League of Boston

3 c. spiral-shaped pasta
2 c. sugar snap peas, trimmed, or green beans
1 T. olive oil
1 lb. fresh deveined peeled shrimp
2 garlic cloves, minced
1 T. oregano
1/4 t. Kosher salt
1/4 t. freshly ground pepper
4 c. torn fresh spinach
1 1/2 c. cherry tomatoes, cut into halves

Cook pasta in a pot of boiling water for 6 min, w/o salt or oil. Add the peas, cook for 2 more min, drain. Heat the olive oil in a med. nonstick skillet of med-high heat. Add the shrimp, garlic, oregano, salt, & pepper. Saute for 3 min. or until the shrimp turn pink. Combine the pasta mixture, shrimp mixture, spinach, tomatoes, and cheese in a bowl and mix well. Serves 6.

Per serving: Cal: 308.5; Fat, 9.5 g, sat fat 4.3, poly fat 1, mono fat 3; Carbs 34 g, Fiber 3.5 g; Protein 21 g; Chol. 107; Sodium 850 mg; Vit K 133%; Vit C 48%; Folate 33%; Iron 29%; Calcium 20%; Potassium 368 mg

********************************
Sesame Baked Chicken
(from my Mom - not sure where she got it)
1/2 c. flour
1 T. salt
1 T. paprika
1 T. poultry seasoning (try to get one without MSG!)
2 T. sesame seeds
~2-3 lbs chicken pieces

Mix everything. Dredge chicken pieces through mixture. Bake at 350 degrees for 45 min. to 1 hr.

I always use boneless skinless chicken breasts, and the lack of moisture makes it a bit hard for the coating to stick. You could either spray the pieces w/ nonstick cooking spray before coating, dredge in an egg white, or what I do is mix it all up in a ziplock and let the chicken pieces sit in the fridge, in the mixture, for ~20 min. They get kind of sticky and it all sticks better. If you're using pieces with skin (like Mom does) it sticks pretty well on its own.

I don't have the nutrition but I figure the coating ads a bit under 50 calories per piece.

*********************************
Herb-Grilled Chicken Marinade
(also from Mom)
1/4 c. oil (veg., olive, canola all works)
1/4 c. white vinegar
1 egg
1 t. salt
1/4 t. pepper
1 t. poultry seasoning (again, MSG-free!)
1/4 t. dried oregano
1/8 t. thyme
pinch garlic powder
pinch paprika

Blend all with fork. Put chicken pieces and marinade in a Ziplock bag for half an hour or more (I try to plan ahead and do it overnight - yummy and then dinner is really quick the next night). Pour all into baking dish and bake at 350 for ~45 min, or this is also a wonderful grill recipe.

Again I haven't calculated the nutrition, but I guesttimate the marinade adds ~30 cal per piece.

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Hot Pepper Pretzels
(recipe from weight Watchers)
5 oz. pretzels/~4 cups
2 t. butter, melted
4 t. soy sauce
1 t. cayenne pepper
1 t. garlic pdr w/ parsley
1 t. table salt (can skip if using salted pretzels)
Toss pretzels with butter, bake 5 min. @ 350. Mix rest of ingredients and sprinkle onto pretzels, bake 2 min. more. Makes 6 2/3 c. servings, at 2 WW pts/serving.

These are always a party favorite - the problem for me is limiting myself to one serving, but everyone (plenty of non-dieters/non-healthy eaters) love them! It multiplies easily for large batches but make sure to bake in a single layer of pretzels, or add a bit more baking time and stir a few times.

*************************
Turkey Eggplant Casserole
from Weight Watchers
Makes 8 servings

1.5 lbs ground turkey(Jennie-O frozen lean)
1 onion, chopped
3 garlic cloves, minced
1 lg. (~1.5 lbs.) eggplant, cubed
1 28-oz. can crushed tomatoes (no salt added)
1 green bell pepper, seeded and diced
1 red bell pepper, seeded and diced
¾ c. seasoned dried bread crumbs
1 t. dried basil
¼ c. grated Parmesan cheese

per serving (total/8): Cal: 257 Fat 11.1g; Carbs 24.3g; Protein 20g; Fiber 5.5 g; Sodium 533 mg; Vit A 33% Vit C 111%

1. Preheat over to 350°F. Spray 13”x 9” baking dish with nonstick cooking spray.

2. Spray large nonstick saucepan or Dutch oven with nonstick cooking spray; heat. Add turkey, onion, and garlic. Cook, stirring as needed, until turkey is browned and onion softened, 5-6 minutes.

3. Add eggplant, tomatoes, peppers, bread crumbs, and basil; bring to a boil, stirring as needed.

4. Transfer turkey mixture to baking dish. Bake, covered, until vegetables are tender, 45-50 minutes.

5. Uncover, sprinkle with cheese, and bake until cheese is lightly browned, about 15 minutes. Let stand 5 minutes before serving.

This is still a favorite of mine. It doesn't look pretty, but it's VERY filling and so tasty!

Fish in Coconut Milk

• 1 cup light coconut milk
• 1 tbsp olive oil
• 1 serrano or jalapeno chile pepper, finely diced
• 6 oz onions, diced
• 3 cloves garlic, minced
• 1/2 tsp turmeric
• 1 tsp Thai green curry paste
• 1 lb cod or other firm white fish (halibut, tilapia, etc.)
• lime wedges

Heat oil in a large skillet. And chile pepper, onions, and garlic and saute until softened. Add turmeric and green curry paste. Reduce heat and allow pan to cool for a minute or so.

Add coconut milk, increase heat and bring to a low simmer (if it gets too hot the coconut milk will separate). Add the fish and simmer until done, turning halfway through. It should only take 5 to 10 min to cook the fish. Serve with lime wedges.

4 servings at 225 calories each.

Coconut-Chile Snapper with Caribbean Bean Puree

• 2 tsp olive oil
• 1/4 cup minced shallots
• 1 garlic clove, minced
• 3/4 cup sliced banana (about 1 banana or 4 oz)
• 1 cup canned black beans, rinsed and drained
• 1/2 cup chicken broth, divided
• 1 tbsp lime juice
• 1 1/2 tsp cumin
• 1/2 tsp salt, divided
• 1 cup shredded carrot
• 1 cup light coconut milk
• 2 tsp chili powder
• 2 jalapeno peppers, minced
• 24 oz red snapper (or other firm white fish)

To make Caribbean Bean Puree, heat oil in large skillet over med. heat. Add shallots and garlic and cook about 2 min, until tender. Add banana and cook about 2 min more. Stir in beans, 1/4 cup chicken broth, lime juice, cumin, and 1/4 tsp salt. Cover and simmer 5 min or until liquid is absorbed. Transfer all ingredients to a food processor and add remaining 1/4 cup broth. Process until smooth. If you don't have a food processor, you can just mash everything with a potato masher and stir in the rest of the broth.

To make the snapper, combine carrot, coconut milk, chili powder, remaining 1/4 tsp salt, and jalapeno peppers in large skillet (you can use the same skillet you made the bean puree in). Heat over medium-high heat (not too hot or the coconut milk will separate) and simmer until carrot is tender, 5 min or so. Add fish, cover, and simmer until cooked, 5 to 10 min, flipping the fish once.

4 servings at 325 calories each (bean puree is 95 calories and snapper is 230 calories).

Spaghettini with Swordfish Ragu

• 6 oz red pepper, diced
• 2 garlic cloves, minced
• 1 tbsp olive oil, divided
• 1/4 cup white wine
• 14.5 can diced tomatoes
• 1 tsp thyme
• salt and pepper to taste
• 8 oz small pasta (shells, elbows, wagon wheels), cooked al dente (8 oz is uncooked weight) (save some of the water the pasta was cooked in, just in case you need to add water to the ragu)
• 8 oz swordfish, cut into 1/4-inch cubes
• 1 tbsp minced fresh basil

Heat 1/2 tbsp olive oil over med-high heat in large skillet. Add pepper and garlic and saute until just tender. Add the wine, tomatoes, thyme, salt, and pepper and simmer until liquid is reduced. Stir in pasta and simmer until remaining liquid is absorbed. If it gets to dry add some of the reserved pasta water. Move ingredients to outside edges of pan and add remaining 1/2 tbsp olive oil in center of pan. Place swordfish in olive oil and saute until cooked (this will only take a min or so--don't overcook it). Stir in basil.

4 servings at 325 calories.

Broiled Salmon and Fresh Berry Sauce
1/2 cup sliced green onions
3 tbsp brown sugar
3 tbsp soy sauce
1 cup orange juice
2 tbsp white wine vinegar
1/2 tsp salt
1/4 tsp ground white pepper (or black pepper)
1 lb salmon
1 tbsp corn starch
2 cups fresh raspberries

Combine all ingredients except salmon and raspberries in a bowl and whisk well. Add salmon and marinate for half an hour.

Remove salmon from marinade (reserve marinade) and broil.

While salmon is cooking, heat reserved marinade in saucepan. Mix cornstarch with small amount of marinade then add to the saucepan and continue heating until sauce is somewhat thickened and heated through. Add raspberries and cook 1 minute more. Pour sauce over salmon. You may want to serve this in bowls because, even with the cornstarch, the sauce is soupy.

4 servings at about 320 calories each.

Halibut with Blueberry-Pepper Sauce
4 5- to 6-ounce fresh or frozen halibut steaks or fillets, or sea bass or salmon fillets, about 1-inch thick
1 cup fresh blueberries
1 teaspoon snipped fresh sage
1/2 teaspoon freshly ground black pepper
1 cup garlic croutons, coarsely crushed (or plain bread crumbs)
1/4 cup snipped fresh sage
1 teaspoon finely shredded orange peel (or lemon peel)
1/4 teaspoon freshly ground black pepper
2 tablespoons orange juice (or lemon juice)
1 tablespoon olive oil

1. Make Blueberry-Pepper Sauce: In a medium bowl mash 3/4 cup of the blueberries with a potato masher or fork. Stir in remaining 1/4 cup blueberries, the 1 teaspoon sage, and the 1/2 teaspoon pepper. Cover and chill until ready to serve.

2. In a small bowl combine crushed croutons, the 1/4 cup sage, the orange or lemon peel, and 1/4 teaspoon pepper. Stir in orange or lemon juice and 1 tablespoon olive oil until lightly moistened; set aside.

3. Grill or broil fish. When halfway done, turn fish and top it evenly with crouton mixture, gently pressing onto fish.

4. To serve, place fish on serving platter and top with Blueberry-Pepper Sauce.

Makes 4 servings. Nutritional info (for recipe made with 24 oz halibut): 320 calories, 8g fat, 1.5g saturated fat, 53mg cholesterol, 263mg sodium, 22g carbs, 2.5g fiber, 5.5g sugar, 38g protein.

Cabbage with Ginger and Cumin

INGREDIENTS
1 tablespoon(s) olive oi, or less & use cooking sprayl
1 medium onion, thinly sliced
1 small (2-pound) head green cabbage, cored and cut into 1/2-inch-wide slices
2 teaspoon(s) grated peeled fresh ginger
1/4 teaspoon(s) ground cumin
1/2 teaspoon(s) salt
DIRECTIONS
1. In 12-inch nonstick skillet, heat oil on medium 1 minute. Add onion and cook 8 to 10 minutes or until tender and golden, stirring occasionally.
2. Add cabbage, ginger, cumin, and salt, and cook 11 to 14 minutes or until cabbage is tender-crisp, stirring occasionally.

Serves 6 at appox. 60 calories each

ROASTED CAULIFLOWER

INGREDIENTS
1 head(s) (2-pound) cauliflower, trimmed and separated into 1-inch florets
1 medium onion, coarsely chopped
2 tablespoon(s) reduced-sodium soy sauce
2 tablespoon(s) olive oil or less. (I just spray generously with cooking spray)
1 clove(s) garlic, or more according to your taste, crushed with press
Fresh chives, for garnish, if desired

DIRECTIONSPreheat oven to 450 degrees F. In large bowl, toss cauliflower florets, chopped onion, soy sauce, olive oil, and crushed garlic until evenly mixed. Spread cauliflower mixture in 15 1/2" by 10 1/2" jelly-roll pan or large cookie pan.
Roast cauliflower about 35 minutes or until tender and browned, stirring occasionally.


Serves 4 This really cooks down & I don't get 4 servings from it. Better yet, make 2 heads at a time. It's DELICIOUS!

NUTRITIONAL INFORMATION (per serving)Calories 70 - that's with the all the oil
Total Fat 4g
Saturated Fat 1g
Cholesterol --
Sodium 300mg
Total Carbohydrate 7g
Dietary Fiber 3g
Sugars --
Protein 3g
Calcium --

Spaghetti Squash with Citrus Sauce
2 lbs. spaghetti squash
ion chopped
1/2 cup finely chopped celery
2 cloves garlic
2 medium tomatoes, chopped
3 tablespoons fresh-squeezed Sunkist® lemon juice
2 teaspoons ground cumin
5 to 10 drops red pepper sauce
1 can (15 oz.) low sodium black beans, rinsed and drained
1 can (7 oz.) chopped green chiles, drained
4 Sunkist mandarin oranges, peeled, seeded and chopped into 1/2-inch pieces
1/4 cup cilantro or Italian parsley leaves
Makes 4 servings.

To cook spaghetti squash: Place cut side down in baking pan sprayed with nonstick cooking spray. Add about an inch of water. Cover. Roast in preheated 350°F oven for appox 60 minutes or til tender. Using fork scrape inside of squash creating spaghetti like pieces of squash, keep warm.

In skillet sprayed with nonstick cooking spray sauté onion, celery and garlic for 3 minutes; stirring occasionally. Add tomatoes, lemon juice, cumin and red pepper sauce, simmer for 3 minutes. Stir in beans, chiles, mandarin oranges and cilantro cook additional 3 minutes. Serve over spaghetti squash.

Goes very well with grilled, baked or roasted chicken or fish.

Nutritional Information per serving:

222 calories; 8g protein; 45g carbohydrates; 4g fat; 12g dietary fiber; 0mg cholesterol; 456mg sodium. 16% calories from fat 1/2 cup on

SESAME CUCUMBER SALAD

Ingredients

8 cups Thinly sliced cucumbers
1 tbsp Salt
2 Green onions, sliced
1 Garlic clove, minced
2-3 tbsp Soy sauce
2 tbsp Vinegar
1 tbsp Vegetable oil - can EASILY elminate this
1 tbsp Sesame seeds, toasted
1/8 tsp Cayenne pepper

Preparation
Place cucumbers in a colander. Set the colander on a plate; sprinkle cucumbers with salt and toss. Let stand for 30 minutes. Rinse and drain well. In a bowl, combine the onions, garlic, soy sauce, vineager, oil, sesame seeds, and cayenne. Add cucumbers and toss to coat. Cover and refrigerate until serving.

*Be sure to drain the cucumbers really well, otherwise the salad gets too watery.

Calories 37
Total Fat 2 g
Saturated Fat 0 g
Polyunsaturated Fat 0 g
Carbohydrates 4 g
Protein 1 g
Vitamin A 254 IU
Vitamin C 6 mg
Calcium 23 mg
Sodium 1123 mg
Iron 0 mg
Fiber 1 g

Red Cabbage with Apples
Ingredients:

3 cups red cabbage
1/2 cup peeled and cored apples
1/2 cup red wine
2 cups vegetable bouillon
1 onion
Salt and pepper to taste
Preparation:
1. Cut the cabbage into strips and rinse in water mildly seasoned with vinegar.
2. In a non-stick surface pot, cook the grated onion and in the vegetable bouillon, then add the cabbage and red wine. Cover and simmer for about 30 minutes.
3. Cut the apple in quarters and add to cabbage. Season with salt and pepper. Cook for another 20 minutes.
4. Uncover and cook until the liquid has evaporated.

Yield:
4 servings

Cucumber, Mango and Red Onion Salad

This recipe serves: 4
Preparation time : 15 minutes

Ingredients
1 medium cucumber, peeled and thinly sliced
1 mango, pitted and cut into large dice
1 red onion, sliced into thin rounds
2 tablespoons lime juice
salt to taste
3 tablespoons cilantro


Cooking Instructions
1. Place the cucumber, mango and red onion in a medium bowl.

2. Season to taste with the lime juice and salt.

3. Garnish generously with cilantro leaves.
When I make this, I use about 3 or 4 kirbys instead of the one cucumber. I dice them instead of slicing. I dice the mango small and I dice the onion as well


Middle Eastern Chicken
4 5-ounce skinless, boneless chicken breasts
2 tbsp lemon juice
1/2 tsp cumin
1/2 tsp coriander
1/2 tsp cinnamon
1/2 tsp cardamom
2 garlic cloves, slivered
1 15 ounce can low-sodium chick peas/garbanzo beans, well rinsed and drained
1 14.5-ounce can no-salt-added diced tomatoes
1/4 cup freshly chopped cilantro
PREPARATION:
Preheat oven to 400 degrees. Place chicken breasts in a glass baking dish large enough to accommodate the chicken in one layer. Sprinkle with lemon juice. Combine spices in a small bowl and sprinkle over chicken, followed by garlic slivers.
Pour can of chickpeas over chicken followed by the tomatoes. Bake uncovered for 25 minutes.

Serves 4

Serve with Spaghetti Squash

Per Serving: Calories 321, Calories from Fat 37, Total Fat 4.2g (sat 0.7g), Cholesterol 82mg, Sodium 235mg, Carbohydrate 29.7g, Fiber 7.9g, Protein 41.3g

I don't think I'll ever have to buy another cook-book!

Awesome! Thanks GALS!

This is my favorite summer vegetable salad; it just tastes like summer to me.

Yogurt Vegetable Salad

• 1 cup nonfat plain Greek yogurt
• 2 to 4 tsp Dijon mustard (depending on how strong the mustard is)
• 1 cup chickpeas, rinsed and drained
• 10 oz cucumber, diced
• 6 oz cherry tomatoes halved
• 3 tbsp minced mint or basil leaves
• sea salt and pepper to taste

4 large servings at 100 calories each or 8 smaller servings.

I know these aren't the fanciest recipes, but they are GOOD. The first one is a staple in my house. I've given out the recipe on so many forums here at 3FC, I thought I'd leave a copy here as well.

ROASTED GREEN BEANS

Make a lot, they really are yummy.

-Green beans, rinsed and trimmed.
-Spray a large cooking sheet with cooking spray.
-Lay beans on in as much as a single layer as possible.
-Spray beans with some more cooking spray
-Sprinkle with a little sea salt
-Place in 400 degree oven for about 30-40 mins, total, turning every now and then, til they get almost brownish and wrinkly.
-About 1/2 way through, sprinkle on lots of fresh chopped garlic and finely diced onions, spray with more cooking spray. Roast further til done, turning every now and then.
-*Every now and then I will get lazy and 1/2 through I will just sprinkle with garlic and onion powder and forgo the fresh stuff
-ENJOY!!

It may take a few times til you get it down "pat" and find the way that you like them best.

CARMALIZED GREEN BEANS

-In a 6 qt pot, put in a little olive oil and cooking spray, brown a whole head of garlic that's been peeled and crushed.
-Add lots of trimmed green beans and coat with the garlic and oil
-Add appox. 1/4 cup of orange juice and 1/4 cup of sodium reduced soy sauce
-Cook on a lowish flame, til liquid is almost reduced, stirring occasionally

SPANISH GREEN BEANS

INGREDIENTS:
1 tablespoon olive oil
2 cloves garlic, crushed
2 pounds fresh green beans, cut into 1-inch
lengths
3 cups canned diced tomatoes with their juice
1 tablespoon chopped fresh chives
3 tablespoons pine nuts, optional
2 tablespoons lemon juice
1 bay leaf
salt and pepper, to taste

DIRECTIONS:
1. Heat oil in a large saucepan over medium heat. Add garlic; cook and stir until fragrant, about 2 minutes. Reduce heat if garlic begins to brown. Add green beans, then continue to cook and stir until bright green but not quite tender, about 4 minutes.

2. Mix in tomatoes, lemon juice and pine nuts, and season with chives, bay leaf, salt and pepper. Bring to a boil, stirring often. Reduce heat and simmer gently uncovered for 25 to 30 minutes. Remove and discard bay leaf before serving.

I'm making this for a dinner party tommorow night! (with Israeli couscous and salad). Any helpful tips or anything I need to know?

It's pretty easy and always comes out great (in fact, when I posted it, I almost suggested that it would make a good dinner party meal). Since it is a dinner party, you might want to make the bean puree in advance, then pop it in the microwave just before serving. It reheats well and it will be one less thing to worry about. If it seems dry, just stir in a little more chicken broth (although I don't think this have ever been a problem when I've reheated it).

Fish is always better freshly cooked, but you could have everything prepped (which really just amounts to shredding the carrots and rinsing the fish). The fish cooks really fast, so make sure the carrots are pretty much done before you add the fish to the pan. Since the carrots are shredded (I actually never bother to shred them, I just slice them really thinly with a veggie peeler and then cut them into 2 to 3 in lengths), they cook fairly quickly too. Also, the carrot mixture is pretty spicy, so if you or any of your guests are sensitive to spicy food, go easy on the chili powder and you might want to leave out the jalapeno peppers (I always leave them out, but we're pretty wimpy about spicy food).

Enjoy your dinner party and I hope everyone is wowed! Let me know how it works out!