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Archived Recipes Of The Week

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Date: Fri Aug 27 00:00:00 EDT 2010
Title: OVEN FRIED CHICKEN
Teaser:
Servings: 4
Ingredients:
  • ½-cup light buttermilk
  • 1-teaspoon paprika
  • 1 teaspoon lemon juice
  • 1 lb. skinless and boneless chicken breast, HARVESTLAND or MURRAY’S
  • 1 large egg white, EGGLAND’S BEST
  • 4 cups kamut flake breakfast cereal or natural corn flakes, ARROWHEAD MILLS
  • 1 teaspoon mustard powder
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme leaves
  • 1/2 teaspoon dried basil
  • 1/8-teaspoon cayenne pepper
  • 1/2 teaspoon freshly ground pepper
  • Canola cooking spray
    • Instructions: Preheat oven to 350 degrees. Line baking sheet with baking parchment, coat with cooking spray and set aside. In re-sealable 1-quart plastic bag, combine buttermilk, paprika and lemon juice. Add chicken, seal bag and marinate in the refrigerator for 30 minutes to 2 hours. In wide, shallow dish beat egg white until frothy. Place cereal flakes in 1-gallon re-sealable plastic bag. Using rolling pin, crush cereal into fine crumbs. Add mustard, oregano, thyme, basil, cayenne, and pepper to crushed flakes and shake to blend well. Spread crushed cereal mixture in wide, shallow plate. Drain chicken breast, roll in egg white, then roll in cereal crumbs, pressing firmly so they adhere. Place coated chicken on prepared baking sheet, leaving at least 1 inch between pieces of chicken. Spray coated chicken breasts with cooking spray until they glisten. Discard leftover egg and cereal crumbs. Bake chicken until browned and crunchy outside and an instant thermometer reads 160 F. when inserted to the center at thickest point, about 40 minutes.
    Nutritional Facts: Per serving: 270 calories, 4.5 g total fat (1.5 g saturated fat), 28 g carbohydrate, 29 g protein, 3 g dietary fiber.
    Date: Fri Aug 20 00:00:00 EDT 2010
    Title: Summer Vegetable Ratatouille
    Teaser:
    Servings: 8
    Ingredients:
  • 2 onions, diced
  • 2 cloves garlic, minced
  • 1 medium eggplant, cubed
  • 2 medium green squash, cubed
  • 2 medium yellow squash, cubed
  • 2 green bell peppers, seeded and cubed
  • 1 yellow bell pepper, diced
  • 1 red bell pepper, diced
  • 4 plum tomatoes, chopped
  • ¼- cup extra virgin olive oil
  • 1 bay leaf
  • 2 tablespoons fresh flat leaf parsley, chopped
  • 4 sprigs fresh thyme
  • Salt (optional) and pepper to taste
    • Instructions: Heat 1- teaspoon of the oil in a large pot over medium-low heat. Add the onions and garlic and cook until soft. Add the tomatoes and parsley to the large pot and cook another 10-15 minutes. Stir occasionally. In a large skillet, heat 1- teaspoon of olive oil and sauté the green and yellow squash batches until slightly browned on all sides. Remove the squash and place in the pot with the onion and tomato mixture. Sauté the remaining vegetables one batch at a time, adding 1- teaspoon olive oil to the skillet each time you add a new set of vegetables. Once each batch has been sautéed add them to the large pot. Season with salt (optional) and pepper. Add the bay leaf and thyme and cover the pot. Cook over medium heat for 15 to 20 minutes. Remove the bay leaf and adjust seasoning.
    Nutritional Facts: Nutrition Facts per serving (with no added salt): 150 calories, 10 g fat, 10 mg sodium, 5.5 g dietary fiber, 3 g protein, 16.5 g carbohydrate.
    Date: Fri Aug 13 00:00:00 EDT 2010
    Title: PASTA PESTO
    Teaser: Serve with grilled Boneless Pork Chops (ON SALE).
    Servings: 4
    Ingredients:
  • 8 ounces fettucine pasta, whole wheat
  • 1 Tablespoon extra virgin olive oil
  • 1 garlic clove, minced
  • 3 cups baby spinach, EARTHBOUND FARM
  • 1 cup fresh basil leaves
  • ½-cup chicken broth, low-fat, low-sodium, HEALTH VALLEY
  • 1/4 cup grated parmesan cheese
  • 1 (15-oz ) can of cannellini (white beans), rinsed and drained
  • 1 cup red bell pepper, chopped
  • 1 teaspoon black pepper
    • Instructions: Cook pasta according to package directions. Drain and place in a large mixing bowl. In a blender, combine olive oil, garlic, spinach, basil, chicken broth and parmesan cheese. Mix well until leaves are blended. Pour sauce over pasta. Mix until pasta is well coated. Add beans and red bell pepper. Season with black pepper, lightly toss and serve.
    Nutritional Facts: Per serving: 360 calories, 6 g fat, 8 g dietary fiber, 330 mg sodium.
    Date: Fri Aug 6 00:00:00 EDT 2010
    Title: BEEF AND VEGGIE SKILLET
    Teaser:
    Servings: 4
    Ingredients:
  • 1¼-pounds boneless, top round steak, cut ¾-inch thick,
  • 2 teaspoons sesame oil
  • 1 garlic clove, minced
  • 1 medium red bell pepper cut into strips
  • 3 Tablespoons reduced sodium soy sauce, divided
  • 3 cups fresh baby spinach, EARTHBOUND FARM
  • 2 Tablespoons water
  • ½ cup scallion, chopped
  • 3 Tablespoons ketchup
  • 2 cups whole grain pasta, cooked
    • Instructions: Cut beef lengthwise in half and then crosswise into ¼-inch strips. Toss with sesame oil and garlic. Heat a large nonstick skillet over medium-high heat until hot. Add beef (1/2 at a time) and stir-fry 1 to 2 minutes or until outside surface is no longer pink. Remove from skillet. In same skillet, add bell pepper, 2 tablespoons soy sauce, water and cook 2 to 3 minutes or until pepper is crisp-tender. Add spinach and scallion; cook until spinach is wilted. Stir in ketchup, remaining 1-tablespoon soy sauce and beef; heat through. Serve over pasta.
    Nutritional Facts: Per serving: 334 calories, 9 g fat, 62 mg cholesterol, 688 mg sodium, 25 g carbohydrate, 2 g fiber, 36 g protein, 10.7 mg niacin, 0.8 mg vitamin B6, 1.8 mcg vitamin B12, 3.4 mg iron, 43.3 mcg selenium, 6.5 mg zinc.
    Date: Fri Jul 30 00:00:00 EDT 2010
    Title: SURF & TURF ON THE GRILL
    Teaser:
    Servings: 6
    Ingredients:
  • ¼ cup olive oil
  • ¼ cup lemon juice
  • 2 shallots, chopped
  • 2 Tablespoons fresh parsley, finely chopped
  • Salt to taste (optional)
  • Freshly ground black pepper to taste
  • 3 (8 to 10-ounces each) bone-in shell steaks (each about 3/4 inch thick)
  • 6 (8 ounces each) uncooked lobster tails, thawed, cut lengthwise in half
  • Paprika
    • Instructions: In a dish, combine first six ingredients and pour over steaks and lobster tails for 1 hour at room temperature (right before grilling). Prepare barbecue (medium-high heat). Grill steaks until cooked to desired doneness, about 4 minutes per side. Grill lobster, shell side down until shells turn red, about 5 minutes. Turn over and grill until meat is just opaque in center, about 3-5 minutes. Transfer steaks and lobster to plates and sprinkle lobster with paprika.
    Nutritional Facts: Not Available
    Date: Fri Jul 23 00:00:00 EDT 2010
    Title: BAKED CHICKEN CUTLETS
    Teaser:
    Servings: 4
    Ingredients:
  • 4 boneless, skinless chicken breast halves, HARVESTLAND or MURRAY’S
  • 1 cup nonfat plain yogurt, STONYFIELD FARM
  • 3/4 cup plain bread crumbs
  • 4 Tbsp. Parmesan cheese
  • 2 Tbsp. whole wheat flour
  • 1 tsp. paprika
    • Instructions: Place chicken breast halves in yogurt and refrigerate while getting the rest of the items ready. Mix the rest of the ingredients together in a medium-sized mixing bowl. Preheat oven to 425F. Lightly spray a cookie tray with vegetable cooking oil.

    Coat each piece of chicken well with yogurt and dredge in crumb mixture, pressing down well on both sides and turning over several times to get a thick coat of crumbs. Place chicken on tray and lightly spray the top with vegetable cooking oil spray. Bake breasts for 15-20 minutes or until chicken is fork tender and juices run clear.

    Nutritional Facts: Per serving: 280 calories, 6g fat

    (Adapted from www.foodandhealth.com)

    Date: Fri Jul 16 00:00:00 EDT 2010
    Title: BANANA SPLIT
    Teaser:
    Servings: 2
    Ingredients:
  • 1 ripe banana
  • 3 scoops (1/2 cup per scoop) frozen yogurt: strawberry, chocolate and vanilla
  • 4 Tablespoons diced mango
  • 2 Tablespoons chocolate syrup
  • 2 Tablespoons light whipped cream
  • 2 Tablespoons dry roasted peanuts, finely chopped
    • Instructions: Peel banana and cut lengthwise into halves. Place halves, cut side up, side by side, onto shallow dish. Place scoops of ice cream, in the center, on top of banana halves. Pour chocolate sauce over 1 portion of frozen yogurt. Cover other 2 portions of frozen yogurt with fruit. Garnish with whipped cream and nuts.
    Nutritional Facts: Per serving: 385 calories, 12 g fat, 4 g fiber, 37 percent daily value calcium, 21 percent daily value vitamin C.
    Date: Fri Jul 9 00:00:00 EDT 2010
    Title: STRAWBERRY AND FETA SALAD
    Teaser:
    Servings: 10
    Ingredients:
  • ½ cup slivered almonds, lightly toasted
  • 2-Tablespoons honey
  • 2 teaspoons Dijon mustard
  • ½ cup balsamic vinegar
  • ¼ cup extra virgin olive oil
  • 1 large head romaine lettuce, wash, dry and tear, LONG ISLAND
  • 1 green or red leaf lettuce, wash, dry and tear, LONG ISLAND
  • 1-pint fresh strawberries, sliced, EARTHBOUND FARM
  • ¾ cup crumbled reduced fat feta cheese
    • Instructions: In a bowl, prepare the dressing by whisking together the honey, Dijon mustard, balsamic vinegar, and olive oil. In a large bowl, toss together the toasted almonds, romaine and leaf lettuce, strawberries, and feta cheese. Cover with the dressing mixture, and toss to serve.
    Nutritional Facts: Per serving: 130 calories, 9 g fat, 160 mg sodium, 2.5 g dietary fiber, Excellent source Vitamin C.
    Date: Fri Jul 2 00:00:00 EDT 2010
    Title: CORN AND TOMATO PITA
    Teaser:
    Servings: 2
    Ingredients:
  • 1 teaspoons extra-virgin olive oil
  • 2 teaspoons chopped garlic
  • 2 plum tomatoes, diced
  • 1/4 cup fresh corn kernels, LOCAL LONG ISLAND
  • 1 teaspoon red-wine vinegar
  • Pinch of freshly ground pepper
  • 2 (6-inch) whole-wheat pita breads
  • 4 black olives, pitted and chopped
  • 1/2 cup reduced fat cheddar, CABOT
  • 2 tablespoons chopped fresh basil
    • Instructions: 1. Preheat oven to 450 degrees F with rack positioned in bottom of the oven.
    2. Heat oil in a medium skillet over medium-high heat. Add garlic and cook, stirring, until fragrant and beginning to turn golden, 30 seconds to 1 minute. Add tomatoes, corn, vinegar and pepper; cook, stirring often, until heated through, 2-3 minutes.
    3. Place pitas on a baking sheet. Bake until starting to crisp, about 3 minutes. Split open pitas and fill with the tomato mixture, olives and cheese. Bake until the cheese melts, about 3 more minutes. Sprinkle with basil and serve.
    Nutritional Facts: Per Serving: 295 calories, 6 g fat, 590 mg sodium, 3.6 g fiber, 6.5 g sugar, good source vitamin A and C, calcium and iron.
    Date: Fri Jun 25 00:00:00 EDT 2010
    Title: GRILLED CATFISH WITH YOGURT SAUCE
    Teaser:
    Servings: 4
    Ingredients:
  • 4 Tablespoons fat free plain yogurt, OIKOS ORGANIC GREEK YOGURT
  • 2 Tablespoons onion, finely chopped
  • 1 Tablespoon canola mayo, SPECTRUM
  • 1-Tablespoon Dijon mustard
  • ½ teaspoon thyme, dried
  • 1 Tablespoon paprika
  • 1/8- teaspoon cayenne pepper
  • 4 (4 ounces each) catfish fillets, ON SALE
  • 4 lemon wedges
    • Instructions: Preheat grill to medium heat. In a bowl, combine the first 4 ingredients to make yogurt sauce. Cover, and refrigerate until serving. In another bowl, combine the thyme, paprika, and cayenne. Rub over both sides of fillets. Grill, covered, in a grill basket, coated with non-stick cooking spray, over medium heat, or broil 6" from the heat, for 5 minutes on each side, or until fish flakes easily with a fork.

    Serve with lemon wedges and yogurt sauce.

    Nutritional Facts: Per serving: 186 calories, 10 g fat (1.8 g sat fat), 54 mg cholesterol, 140 mg sodium, 1.9 g sugar.
    Date: Fri Jun 18 00:00:00 EDT 2010
    Title: Grilled Swordfish Steaks
    Teaser: Serve with whole-wheat couscous and steamed asparagus.
    Servings: 4
    Ingredients:
  • 4 (1 ½ pounds) swordfish steaks, approximately 1 inch thick
  • Cooking oil spray
  • 4 slices of lemon for garnish

    SAUCE:

  • 3 Tablespoons extra virgin olive oil
  • 4 Tablespoons fresh lemon or lime-juice
  • 1-Tablespoon Dijon mustard
  • 1-Tablespoon reduced sodium soy sauce
  • 1-Tablespoon honey
  • 1/4- teaspoon black pepper
    • Instructions: Spray the cooking area of the grill with cooking oil spray. Preheat grill to medium-high. Combine sauce ingredients and set aside. Place steaks on the grill or place steaks in a grill basket on the grill. Brush with sauce. Grill over medium-high heat for 5 to 7 minutes. Turn and brush with sauce again. Cook an additional 5 to 7 minutes. Top with garnish and serve.

    Nutritional Facts: Per serving: 375 calories, 390 mg sodium.
    Date: Fri Jun 11 00:00:00 EDT 2010
    Title: LEMON CHICKEN WITH SPINACH AND PASTA
    Teaser:
    Servings: 6
    Ingredients:
  • 1-pound penne, whole wheat or regular
  • 1-pound chicken cutlets, cut into fingers, HARVESTLAND or MURRAY’S
  • Freshly ground black pepper
  • 2 cloves garlic, sliced
  • ¼-teaspoon red pepper flakes
  • 2 Tablespoons olive oil
  • 2 Tablespoons water
  • 2 cups fresh baby spinach, cleaned and dried
  • 3 Tablespoons fresh parsley, chopped
  • 2 large lemons, juiced
  • ½-cup grated Parmesan
    • Instructions: Cook the pasta in a large pot of boiling water, until al dente. Drain well. Season chicken with black pepper. Heat a large grill pan over medium high and cook chicken until golden and completely cooked. Remove to a plate and slice. Heat olive oil in a saute pan and saute garlic and red pepper until fragrant. Add the water, spinach and cooked pasta, turn heat to low, cover and allow to steam for 2 minutes. Remove cover and transfer pasta and spinach to a large bowl. Add chicken and sprinkle in chopped parsley. Add the juice of 2 lemons and mix all ingredients. Right before serving, top with grated cheese.
    Nutritional Facts: Per serving: 415 calories, 11 g fat, 204 mg sodium, 34 g protein, good source vitamins A and C, calcium, and iron.
    Date: Fri Jun 4 00:00:00 EDT 2010
    Title: CHERRY YOGURT SMOOTHIE
    Teaser:
    Servings: 2
    Ingredients:
  • 6 oz. fat free black cherry yogurt, STONYFIELD FARM
  • 1 cup of pitted cherries, STEMILT
  • 1 medium banana
  • 1-cup low fat milk, ORGANIC VALLEY or FARMLAND DAIRIES
    • Instructions: In a blender, combine yogurt, banana and milk, blend on high for 1 minute. Add the cherries and blend on low speed for 30 seconds. The smoothie should have a red color due to the cherries.
    Nutritional Facts: Per serving: 235 calories, 2.7 g fat, 125 mg sodium, 2 g dietary fiber, excellent source calcium.
    Date: Fri May 28 00:00:00 EDT 2010
    Title: MEMORIAL DAY GRILLED LONDON BROIL
    Teaser:
    Servings: 2
    Ingredients:
  • 1/2 lb top round steak, 1-inch thick
  • 1-tablespoon olive oil
  • 3 tablespoons balsamic vinegar
  • 2 tablespoons reduced sodium soy sauce or tamari, SAN-J
  • 1 Tablespoon honey
  • 1 teaspoon dried thyme (or 1 Tablespoon fresh thyme)
  • 1 clove garlic, minced
  • Dash of hot pepper sauce (optional)
    • Instructions: Combine all ingredients except the meat, in a container and shake to thoroughly mix. Put the marinade and meat in a non-reactive container and make sure the meat is coated with the marinade. Be sure to turn the meat occasionally. The container should be covered and refrigerated for at least 4 hours or overnight. Grill or broil until done as desired. (On the grill: cook on medium, 5 minutes per side or until done.) Let cool for 5 minutes and then thinly slice.
    Nutritional Facts: Per serving: 270 calories, 18 g fat (5.3 g saturated fat, 9.7 g monounsaturated fat, 1.2 g polyunsaturated fat), 70 mg cholesterol, 0 trans fat, 24 grams protein.
    Date: Fri May 21 00:00:00 EDT 2010
    Title: BEEF TATAKI
    Teaser: (Adapted from EatingWell.com)
    Servings: 4
    Ingredients:
  • 1 pound sirloin steak, boneless, ¾-1 inch thick, trimmed
  • 1 cup red radish, cut into matchsticks
  • 1-cup carrots, cut into matchsticks, EARTHBOUND FARM
  • ½ cup red onion, thinly sliced
  • ¼ cup reduced sodium soy sauce
  • 2 Tablespoons plus 2 teaspoons lemon juice
  • 2 Tablespoons scallions, finely chopped
  • 2 teaspoons fresh ginger, finely grated
  • Freshly ground black pepper to taste
  • 2 teaspoons canola oil
    • Instructions: In a medium bowl, combine radish, carrot and onion and cover with cold water. Soak for 5 minutes, then drain and set aside. In a small bowl, combine soy sauce, lemon juice, scallion and ginger. Add two tablespoons of this mixture to the drained vegetables and toss. Set the remaining sauce on the side. Season steak on both sides with pepper (salt is optional). Heat oil in a large non-stick skillet over medium-high heat and cook steak 3-4 minutes per side for medium rare. Let rest on a cutting board for 5 minutes, then thinly slice and serve with the vegetables, drizzled with the reserved sauce. Serve with brown rice and steamed greens.
    Nutritional Facts: Per serving: 195 calories, 7 g fat (2 g sat fat).
    Date: Fri May 14 00:00:00 EDT 2010
    Title: BAKED ORANGE CHICKEN (GLUTEN-FREE)
    Teaser:
    Servings: 4
    Ingredients:
  • 1 large lemon
  • 2 sprigs fresh rosemary
  • 1 (4-pound) whole chicken, MURRAY’S or HARVESTLAND
  • 2 cups orange juice
  • 1 tablespoon Dijon mustard
  • 1/2 teaspoon garlic, finely chopped
  • 2 tablespoons plus 1 teaspoon arrowroot
  • 1/4 teaspoon freshly ground black pepper
    • Instructions: Preheat oven to 375°F. Pierce lemon in several places with a fork and place whole, along with rosemary, inside chicken cavity. Tie chicken legs together and place in a roasting pan. Combine juice, mustard, garlic and arrowroot for basting. Pour mixture over chicken, and sprinkle with black pepper. Bake 20 minutes and baste. Bake another 20 minutes, and baste again. Reduce heat to 350°F and bake another 40 minutes, basting every 20 minutes. Pour off liquid and reserve. Let chicken rest 15 minutes under a foil tent. Skim fat off reserved liquid. Slice chicken and serve with reserved glaze.
    Nutritional Facts: Per Serving (440grams): 500 calories, 11g total fat, 2.5g saturated fat, 77g protein, 20g total carbohydrate (0g dietary fiber, 18g sugar), 245mg cholesterol, 350mg sodium.
    Date: Fri May 7 00:00:00 EDT 2010
    Title: SIMPLY GRILLED TUNA STEAKS
    Teaser:
    Servings: 6
    Ingredients:
  • ¾ cup fresh lime juice
  • 2 cloves garlic, minced
  • 1 Tablespoon fresh ginger, minced
  • 2 Tablespoons teriyaki sauce
  • 2 Tablespoons sesame oil
  • ¼ -teaspoon black pepper
  • 6 (5oz) tuna steaks-1 inch thick
    • Instructions: Mix all ingredients except tuna. Place tuna steaks in a bowl and cover with marinade. Cover tightly with plastic wrap. Refrigerate for at least a half hour and up to four hours before cooking. Preheat grill. Discard marinade and grill tuna over medium heat for 5 minutes or until cook to desired level. The 5-minute time frame will leave the centers rare. Serve with steamed brown rice and bok choy.
    Nutritional Facts: Per serving (tuna steak only): 260 calories, 9 g fat, 70 mg sodium, 42 g protein, 0 carbohydrate.
    Date: Fri Apr 30 00:00:00 EDT 2010
    Title: CHICKEN AND BLACK BEAN ENCHILADAS
    Teaser:
    Servings: 4
    Ingredients:
  • 1 cup canned organic black beans, rinsed and drained
  • 2 teaspoon chili powder
  • 1 teaspoon ground cumin
  • 1 jalapeno, seeded and minced (optional)
  • 1/2 cup salsa
  • 4 (9-inch) whole-wheat tortillas
  • 12 oz. boneless, skinless chicken breast, cooked and shredded, MURRAY’S or HARVESTLAND
  • 1/2 cup reduced fat cheddar cheese, shredded, CABOT
  • 1/2 cup chopped scallions
  • Cooking spray
    • Instructions: Preheat oven to 400 degrees. Coat a shallow baking pan with cooking spray and set aside. In large bowl, combine beans, chili powder, cumin, jalapeno and 1/4 cup of the salsa. Mash the ingredients with a fork until blended. Spoon the mixture onto the center of each tortilla. Divide the chicken evenly among the 4 tortillas and place over the bean mixture. Roll each tortilla, fold in the ends and place side-by-side in the bottom of prepared pan. Top each rolled tortilla with the remaining salsa, cheese and scallions. Cover the pan with foil and bake 20 minutes. Uncover and bake 10 more minutes, until the cheese is golden. Serve immediately.
    Nutritional Facts: Per serving: 390 calories, 9 g total fat (2 g saturated fat), 35 g carbohydrate, 38 g protein, 6 g dietary fiber, 510 mg sodium (varies with brand of salsa).
    Date: Fri Apr 23 00:00:00 EDT 2010
    Title: EGG FOO YUNG
    Teaser:
    Servings: 4
    Ingredients:
  • 4 eggs and 2 egg whites, EGGLAND’S BEST
  • 1/8-teaspoon black pepper
  • ¼ cup bamboo shoots, rinsed and drained
  • ¼ cup green pepper, finely chopped
  • ¼ cup celery, finely chopped
  • 1/3-cup mushrooms, chopped
  • ¾ cup cooked chicken, breast, diced, HARVESTLAND OR MURRAY’S
  • 2 teaspoons reduced sodium soy sauce
  • 2 teaspoons apricot preserves
    • Instructions: In a large bowl, whisk eggs with black pepper. Add vegetables, chicken, soy sauce and preserves and stir to combine. In a large non-stick skillet, sprayed with cooking spray, over medium high heat, add about ½ cup of the egg mixture to the skillet. Cook until browned on the underside. Turn over and brown on the other side. Place on a warmed serving plate. Repeat this four times to make 4 servings of egg foo yung.
    Nutritional Facts: Per serving: 126 calories, 5 g fat, 205 mg cholesterol, 202 mg sodium, 4 g carbohydrate, 16 g protein.
    Date: Fri Apr 16 00:00:00 EDT 2010
    Title: EDAMAME LO MEIN
    Teaser:
    Servings: 6
    Ingredients:
  • 8 ounces whole-wheat spaghetti
  • 2 cups frozen edamame (shelled soybeans), SEAPOINT FARMS
  • 4 scallions, thinly sliced
  • 2 Tablespoons honey
  • 1/4 cup rice-wine vinegar
  • 3 tablespoons reduced-sodium soy sauce
  • 2 tablespoons orange juice, ORGANIC VALLEY
  • 1 teaspoon grated ginger
  • 2 teaspoons toasted sesame oil
  • 1/8 teaspoon crushed red pepper
  • 1 tablespoon natural peanut butter, smooth, ARROWHEAD MILLS
  • 1 tablespoons canola oil
  • 2 medium carrots, cut into matchsticks, EARTHBOUND FARM
  • 2 small red bell peppers, cut into matchsticks
    • Instructions: 1. Bring a large pot of water to a boil. Cook pasta according to package directions, drain and set aside.
    2. Meanwhile, whisk scallions, honey, vinegar, soy sauce, orange juice, ginger, sesame oil and crushed red pepper in a small bowl until combined.
    3. Heat canola oil in a large nonstick skillet over high heat. Add carrots, bell peppers and edamame and cook, stirring often, 3 to 4 minutes. Add the pasta. Cook, stirring occasionally, until the pasta is crispy in spots, 1 to 2 minutes. Add the sauce and stir to combine.
    Nutritional Facts: Per Serving: 353 calories, 9.8 g fat (1.2 g sat fat), 0 mg cholesterol, 8.6 g fiber, 17.8 g protein, 49.8 g carbohydrate. 337 mg sodium, excellent source: vitamins A, C, iron and calcium.

    (Nutritional Grade=A)

    Date: Fri Apr 9 00:00:00 EDT 2010
    Title: TOFU QUESADILLAS
    Teaser:
    Servings: 4
    Ingredients:
  • 1 package (12 oz.) extra firm tofu
  • 1 cup reduced fat cheddar cheese, shredded, CABOT
  • 4 (6-inch) flour tortillas
    • Instructions: Slice tofu into 12 equal slices. Place 6 slices of tofu evenly onto 1 tortilla. Sprinkle with half the cheese and top with another tortilla. Repeat with the other two tortillas. In a large non-stick skillet, cook the quesadilla over medium heat until the cheese melts and the tortilla is lightly browned, about 3 or 4 minutes. Carefully flip over the quesadilla to crisp and brown the other side. Cut each quesadilla into quarters and serve. Serve with tomato and cucumber salad.
    Nutritional Facts: Per serving: 192 calories, 10 g fat (4 g sat fat), 12 g carbohydrate, 16 g protein, 200 mg sodium, 2.3 g dietary fiber.
    Date: Mon Apr 5 00:00:00 EDT 2010
    Title: APPLE MANGO DESSERT
    Teaser:
    Servings: 6
    Ingredients:
  • 3 medium apples, cored and diced, STEMILT
  • 1 mango, pitted, peeled and diced
  • ½ teaspoon ground cinnamon
  • Pure maple syrup to taste (optional)
  • ½ cup low fat granola-type cereal, HEALTH VALLEY
  • 2 cups nonfat vanilla yogurt, STONYFIELD FARM
    • Instructions: Place apples in a microwave-safe baking dish, loosely cover dish and microwave for 3-4 minutes, or until apples are soft and juicy. Gently mix in mango, cinnamon and syrup. Top with granola and yogurt.
    Nutritional Facts: Per serving (without syrup): 160 calories, 3.9 g fat (1.3 g sat fat), 60 mg sodium, 3 g dietary fiber, 6 g protein, excellent source of calcium and vitamin C.
    Date: Fri Mar 26 00:00:00 EDT 2010
    Title: No Crust Crab and Spinach Quiche
    Teaser:
    Servings: 8
    Ingredients:
  • 2 large eggs + 2 egg whites, EGGLAND’S BEST
  • 1-cup low fat or nonfat plain yogurt, STONYFIELD FARM
  • 1 Tablespoon whole wheat flour, BOB’S RED MILL
  • ½ teaspoon baking soda
  • Black pepper and salt to taste
  • 10 ounces crabmeat, well-drained
  • 1 cup baby spinach, EARTHBOUND FARM
  • 1 cup reduced fat cheddar cheese, CABOT-75% or 50% light, grated or thinly sliced
  • Non-Stick Cooking Spray
    • Instructions: Preheat oven to 450 degrees. In a blender, combine eggs, egg whites, and yogurt thoroughly. Add flour, baking soda, and pepper (salt-optional). Blend again. Pour mixture into a large bowl. Add crab and spinach to the egg mixture and stir. Spray the bottom of a 9-inch baking (or pie) dish with cooking spray. Pour egg mixture into the baking dish. Layer cheese on top. Bake for 15 minutes, then reduce heat to 350 degrees and bake 15-20 minutes more. Allow quiche to set for 5 minutes before serving.
    Nutritional Facts: Eggs fit into a healthy, well-balanced diet. One large egg = 70 calories, 4.5 grams fat (only 1.5 g is saturated fat), and 213 milligrams of cholesterol.
    Date: Fri Mar 19 00:00:00 EDT 2010
    Title: PASSOVER HAROSET
    Teaser:
    Servings: 8-10
    Ingredients: This fruit, nut and grape juice mixture is eaten during the Passover Seder. It is meant to remind us of the mortar used by the Jews to build during the period of slavery. It should have a coarse texture.

  • 4 medium STEMILT organic apples, 2 tart and 2 sweet
  • 1/2 cup walnuts, coarsely chopped
  • 1/2 cup grape juice
  • 1 Tablespoon cinnamon
    • Instructions: Coarsely chop the apples. Add all other ingredients. Refrigerate for 3-6 hours (some of the liquid will be absorbed by the other ingredients). Serve with matzo.
    Nutritional Facts: Nutrition Facts (1 medium apple 154 g/ 5.5 oz., only): 80 calories, 22 g carbohydrate, 5 g dietary fiber, 8 percent Daily Value vitamin C.
    Date: Fri Mar 12 00:00:00 EST 2010
    Title: Irish Potatoes and Cabbage
    Teaser:
    Servings: 6
    Ingredients:
  • 1 pound potatoes, peeled and cut into 2-inch chunks
  • 4 cups shredded green cabbage (about 1 pound)
  • 6 sprigs fresh thyme
  • 1 cup low-fat milk, ORGANIC VALLEY
  • 3 cloves garlic, peeled
  • 6 scallions, sliced
  • Salt and freshly ground pepper to taste
  • 3 tablespoons flat-leaf fresh parsley, chopped
    • Instructions: Place potatoes in a large saucepan and cover half way with cold water. Bring to a boil, then reduce heat to a simmer. Cover and cook potatoes for 10 to 15 minutes or until tender. Drain the potatoes and return to the pan. In another large pot, bring 1 inch water to a boil. Add cabbage, cover and cook until tender, 8 to 10 minutes. Drain well. Tie thyme sprigs with twine. In a small saucepan, combine milk, garlic and thyme. Bring to a simmer (do not boil) over medium heat. Reduce heat to low and simmer gently until garlic is soft, 5 to 7 minutes. Discard thyme. Transfer the milk mixture to a blender and puree until smooth. Return to the pan and stir in scallions. Cover and set aside. Mash potatoes with a potato masher. Gradually add the milk mixture to the potatoes, stirring until smooth. Stir in cabbage and season with salt (optional) and pepper. Transfer to a warmed bowl and garnish with parsley.
    Nutritional Facts: Per serving: 95 calories, 1 g fat (0 g sat, 0 g mono), 3 mg cholesterol, 18 g carbohydrate, 3 g protein, 3 g dietary fiber, excellent source of vitamin C.
    Exchanges: 1 starch, 1 vegetable
    Date: Fri Mar 5 00:00:00 EST 2010
    Title: TOP ROUND PEPPER STEAK
    Teaser:
    Servings: 6
    Ingredients:
  • 2 tablespoons olive oil
  • 1 1/2 pounds round or flank steak, cut into ¼-inch wide strips
  • 1 1/2 cups onion, diced
  • 1-cup celery, diced, EARTHBOUND FARM
  • 2 cups canned tomatoes, chopped
  • 1-teaspoon salt (optional)
  • 1/2 teaspoon ground black pepper
  • Pinch sugar (optional)
  • 2 bay leaves
  • 3 large green bell pepper, seeded and diced
  • 1 1/2 teaspoons cornstarch
  • 2 teaspoons soy sauce, reduced sodium, SAN-J
  • ¼-cup cold water
    • Instructions: Blend cornstarch, soy sauce and water in small dish and set aside. Heat oil over medium high heat and brown meat in 2 or 3 batches so that each batch just covers the bottom of the skillet without crowding. Remove meat and set aside. Reduce heat and saute onions for 5 minutes. Return meat to skillet and add celery, tomatoes, salt, pepper, sugar and bay leaves. Then add peppers and simmer covered for 10 minutes. Stir in the cornstarch sauce into meat mixture. Cook until thick and clear, about 1 minute.
    Nutritional Facts: Per serving: 335 calories, 15 g fat (4 g saturated fat), 95 mg cholesterol, 3 g dietary fiber, 11 g carbohydrate, excellent source of vitamins A, C, and iron.
    Date: Fri Feb 26 00:00:00 EST 2010
    Title: Mediterranean Roasted Vegetable Antipasto
    Teaser:
    Servings: 4-6
    Ingredients:
  • 4 small onions, halved
  • 1 red pepper, seeded and quartered
  • 1 green pepper, seeded and quartered
  • 2 medium zucchini, sliced lengthwise 1/8” thick
  • 1 large carrot, sliced lengthwise, 1/8” thick
  • 1 large eggplant, sliced lengthwise, 1/8" thick
  • ¼ cup extra virgin olive oil
  • Balsamic vinegar
  • Salt (optional) and pepper to taste
  • 4 Tablespoons fresh basil, chopped
    • Instructions: Preheat oven to broil. Brush vegetables on all sides with olive oil and lay on a baking sheet. Broil in preheated oven 3-5 minutes on each side, turning over when they begin to brown, being careful not to let them burn. When done, remove vegetables from the sheet and arrange on a serving platter. Sprinkle liberally with the balsamic vinegar, basil, then salt (optional) and pepper to taste.

    Serve on crusty whole wheat bread with hummus and sliced avocado.

    Nutritional Facts: Per Serving-based on 6 servings(223 grams): 138 calories, 9 g fat, 5 g dietary fiber, excellent source of vitamins A and C.
    Date: Fri Feb 19 00:00:00 EST 2010
    Title: SIMPLY BAKED COD FISH FILLET
    Teaser: For a refreshing condiment, serve with chopped mango (ON SALE) and red onion.
    Servings: 4
    Ingredients:
  • 4 cod fish fillets, 4-6 ounces each
  • 1 egg plus 2 egg whites, beaten, EGGLAND’S BEST
  • 2 Tablespoons Olive Oil
  • 1 cup oat bran flakes, crushed, HEALTH VALLEY
  • Salt (optional) and Freshly Ground Black Pepper to taste
  • 1 Lemon
  • Cooking spray
    • Instructions: · Preheat oven to 350 degrees. Lightly spray a 13"x 9"x 2" baking dish. Season fillets with salt (optional) and pepper and then dip into egg whites. Dredge in flakes on both sides. Arrange fillets in prepared pan. Evenly drizzle fillets with olive oil. Bake until fillets are cooked through, about 10 minutes. Turn oven to broil. Broil fish until crust is golden, watching closely to avoid burning, about 2 minutes. Transfer to plates, squeeze lemon over top, and serve.
    Nutritional Facts: Per Serving (based on 4 ounce fish/serving): 245 calories, 9.5 g fat, 165 mg sodium, 4.5 g dietary fiber.

    Mango is an excellent source of both vitamins A and C.

    Date: Fri Feb 12 00:00:00 EST 2010
    Title: VALENTINE’S DAY APPLE WALNUT CAKE
    Teaser:
    Servings: 6
    Ingredients:
  • ½ cup cake flour, BOB’S RED MILL
  • ½ cup whole-wheat flour, ARROWHEAD MILLS
  • ½ cup raw sugar, HAIN
  • ¾ teaspoon double acting baking powder
  • ¼ teaspoon salt
  • 1 large egg or 2 egg whites, EGGLAND’S BEST
  • ½ cup apple juice
  • 2 Tablespoons applesauce, EARTH’S BEST
  • ½ teaspoon ground cinnamon
  • 1/16th teaspoon ground nutmeg
  • ½ cup organic apples, chopped, STEMILT
  • ½ cup walnuts, chopped
    • Instructions: Preheat oven to 350°F. In a small bowl, stir together: cake flour, whole-wheat flour, sugar, baking powder, spices and salt. Place apples and walnuts in another bowl. Lightly dust with a small amount of the flour mixture. Combine egg whites, apple juice, and applesauce in a separate larger bowl. Add flour mixture. Mix well. Gently fold in apple and chopped walnuts into batter. Turn into oiled and floured 8" x 3" bread loaf pan. Bake for 25-30 minutes or until done.
    Nutritional Facts: Low fat and high in fiber
    Date: Fri Feb 5 00:00:00 EST 2010
    Title: Salmon Fettuccine Alfredo
    Teaser:
    Servings: 6
    Ingredients:
  • 12 ounces Fettuccine, uncooked, DEBOLES
  • 1 Tablespoon extra virgin olive oil
  • 1 large clove garlic, minced
  • 1 Tablespoon flour, BOB’S RED MILL
  • 1 cup fat free milk, ORGANIC VALLEY or FARMLAND DAIRIES
  • 1 cup grated Parmesan cheese
  • 1/3 cup reduced fat sour cream
  • 1 Tablespoon chopped fresh dill
  • 8 ounces cooked salmon, fresh, canned or naturally smoked
  • 2 Tablespoons capers (optional)
    • Instructions: Cook fettuccine according to package directions; drain and set aside. Heat oil in a saucepan over low heat. Add garlic and cook 1-minute. Add flour, stirring constantly. Gradually add milk and stir constantly, until thickened. Add Parmesan cheese and sour cream. Stir until cheese melts. Add in dill. Set aside and keep warm.Place fettuccine in a large bowl and add salmon, capers (optional) and Alfredo sauce. Toss well. Serve immediately. Serve with an EARTHBOUND FARM mixed green salad and crusty whole wheat Italian bread.
    Nutritional Facts: Low Fat and Easy
    Date: Fri Jan 29 00:00:00 EST 2010
    Title: PASTA WITH RICOTTA AND BROCCOLI RABE
    Teaser:
    Servings: 6 (Main Course)
    Ingredients:
  • 1 pound dried whole-wheat pasta
  • 2 teaspoons olive oil
  • 2 tablespoons garlic, minced
  • 1-teaspoon hot chili flakes
  • 1-pound broccoli rabe, rinsed, ends trimmed, and coarsely chopped
  • 1 container (15 oz.) part skim ricotta cheese
  • 1/4 cup pitted kalamata olives, chopped
  • Salt (optional) and pepper to taste
    • Instructions: In a large pot, bring about 3 quarts water to a boil. Add pasta and cook, according to package directions for “al dente”, stirring occasionally. Drain, reserving 1 1/2 cups pasta-cooking water. Return pasta to dry pot. Meanwhile, heat oil in a 10-12-inch fry pan over medium heat. Add garlic and stir for 1-2 minutes but do not brown. Add chili flakes and broccoli rabe and stir 3-4 minutes. Add 1 cup of reserved water; and simmer rabe, 6-8 minutes or until tender. Add broccoli rabe mixture to pasta pot. Then add ricotta, olives, and remaining 1/2 cup reserved water. Mix gently and season with salt (optional) and pepper to taste.

    Optional: Add 2 heated cups of your favorite tomato sauce at the end.

    Nutritional Facts: Per serving: 420 calories, 64 g carbohydrate, 7 g dietary fiber, 19 g protein, 9.5 g fat, 170 mg sodium, 22 mg cholesterol.
    Date: Fri Jan 22 00:00:00 EST 2010
    Title: Low Fat Tea Scones
    Teaser:
    Servings: 12
    Ingredients:
  • 1 cup unbleached flour
  • ½ cup whole-wheat flour, BOB’S RED MILL
  • 1-cup quick oats
  • 1-tablespoon baking powder
  • 1 Tablespoon green tea, CELESTIAL SEASONINGS
  • ¼-cup honey
  • 1 jumbo egg, lightly beaten, EGGLAND’S BEST
  • 6 tablespoons fat-free buttermilk, FARMLAND DAIRIES
  • ¼ cup fat free milk, ORGANIC VALLEY
    • Instructions: Preheat oven to 375 degrees Fahrenheit. Combine flours, oats, baking powder and green tea, stir to mix well. Stir in honey, egg and buttermilk to form a stiff dough. Form into a ball and turn on a floured surface into a 7-inch circle. Coat a baking sheet with nonstick spray. Place circle of dough on sheet, and use a sharp knife (dusted with flour) to cut into 12 wedges. Pull wedges apart slightly, and brush the tops with fat free milk. Bake at 375 degrees F for 20 minutes or until lightly browned.
    Nutritional Facts: Per scone: 116 calories, 1 g fat, 18 mg sodium, 6.5 g sugar, 3.5 g protein
    Date: Fri Jan 15 00:00:00 EST 2010
    Title: Southern Chicken with Rice and Black-Eyed Peas
    Teaser:
    Servings: 4
    Ingredients:
  • 1 tsp. paprika
  • 1/4 tsp. red pepper flakes
  • 1/4 tsp. celery salt
  • 1/4 tsp. mustard seed
  • 1/8 tsp. ground cinnamon
  • 1/8 tsp. ground ginger
  • 4 skinless, boneless chicken breasts, 1 lb. Total, HARVESTLAND ON SALE
  • 2 Tbsp. olive oil, divided
  • 2 cloves garlic, minced
  • 1 large onion, chopped
  • 1 tsp. hot sauce
  • 1 cup brown basmati rice, cooked per package directions
  • 1 (15 oz.) can black-eyed peas, rinsed and drained
  • ¼-cup scallions, sliced
    • Instructions: Preheat oven to 350 degrees. In a small bowl, combine paprika, red pepper, celery salt, mustard seed, cinnamon and ginger. Sprinkle the spice rub over chicken. Heat 1-tablespoon oil in large ovenproof skillet over medium heat. Add chicken to skillet and cook 2 minutes on each side. Place skillet in oven and bake for 10-15 minutes or until chicken is cooked. Remove from oven, cover and keep warm. Heat 1-tablespoon oil in large saucepan over medium-high heat. Add garlic and onion and sauté 3 minutes. Stir in hot sauce, cooked rice and black-eyed peas. Cook approximately 3 minutes, stirring often until thoroughly heated. Turn off heat, sprinkle the rice mixture with scallions, top with chicken and serve.
    Nutritional Facts: Per serving: 330 calories, 10 g. total fat (1.5 g. saturated fat), 27 g. carbohydrate, 33 g. protein, 5 g. dietary fiber, 160 mg. sodium.

    Beans and brown rice are also brimming with soluble fiber!

    Date: Fri Jan 8 00:00:00 EST 2010
    Title: MUSHROOM SOUP
    Teaser:
    Servings: 4
    Ingredients:
  • 3 cups mushrooms, chopped
  • 1 Tablespoon extra virgin olive oil
  • 1 clove garlic, minced
  • 1 Medium white onion, chopped
  • 1 Tablespoon flour, BOB’S RED MILL
  • 1 1/2 cups vegetable or chicken broth, HEALTH VALLEY
  • 1/2 cup fat free milk, ORGANIC VALLEY
  • 1/2 cup reduced fat sour cream
  • 1 egg white, EGGLAND’S BEST
  • 1 teaspoon salt
  • 1 teaspoon white pepper
    • Instructions: In a saucepan, heat oil on medium heat and sauté mushrooms, garlic and onion for 5 minutes or until onion is translucent. Add flour and stir. Add broth and bring to a simmer. In a separate bowl, beat together the sour cream, milk, and egg white. Add to the broth and simmer for 10 minutes or more. Season with salt and pepper.
    Nutritional Facts: Per serving: 120 calories
    Date: Fri Jan 1 00:00:00 EST 2010
    Title: OVEN BAKED PEAR PANCAKE
    Teaser:
    Servings: 4-6
    Ingredients:
  • 4 ripe Washington State pears, peeled, cored and sliced, STEMILT
  • 4 eggs, separated into whites and yolks, EGGLAND’S BEST
  • ¼ cup chopped walnuts
  • ½ cup raw sugar, HAIN
  • 1/3 cup flour (whole wheat), BOB’S RED MILL
  • 1/3 cup low fat milk, FARMLAND DAIRIES
  • 2 Tablespoons unsalted butter, ORGANIC VALLEY
  • 1 tsp cinnamon
  • 1 tsp baking powder
  • Dash of salt
    • Instructions: Preheat oven to 375º F. Combine ¼ cup sugar, flour, milk, egg yolks, baking powder and dash of salt in a bowl. Mix well with a fork and set aside. Combine butter, ¼ cup brown sugar and cinnamon in an ovenproof skillet or frying pan. Cook on stovetop until butter melts and combines with sugar. Remove from heat. Arrange the pear slices in the butter mixture in the pan and sprinkle with walnuts. Lightly scramble egg whites in a small bowl. Combine with egg yolk mixture. Pour over pear slices and bake in oven for 10 minutes until golden brown. Serve with STONYFIELD FARM NON FAT ORGANIC VANILLA YOGURT.
    Nutritional Facts:
    Date: Fri Dec 25 00:00:00 EST 2009
    Title: Kwanzaa Red Beans with Cous Cous
    Teaser:
    Servings: 4
    Ingredients:
  • 2 cups dried red beans
  • 6 cups water
  • 2 tomatoes, coarsely chopped
  • 2 teaspoons olive oil, ITALICA with Omega 3’s
  • 2 medium yellow onions, finely chopped
  • 3/4 cup celery, finely chopped
  • 1 large sweet potato, peeled and cubed
  • 1-cup dry roasted, unsalted almonds
  • 1 1/2 cups plain soymilk, SILK or ORGANIC VALLEY
  • ½-teaspoon salt (optional)
  • ½ -teaspoon cayenne pepper
  • Freshly ground black pepper to taste

    FOR COUS COUS:

  • 4 cups water
  • 2 cups whole-wheat couscous
    • Instructions: Place beans in a container, cover with water and soak overnight in the refrigerator. Drain and rinse beans well. Place beans in a large pot with water and tomatoes. Bring to a boil, lower heat and simmer 1 1/2 hours or until tender. Add more water during cooking if necessary, using just enough to make a gravy-like sauce. Heat oil in a medium skillet and sauté onions, celery and sweet potato for 10-15 minutes or until potato is almost soft. Set aside. Puree almonds and soymilk in a blender until smooth. Add sautéed vegetables, almond milk, salt (optional), cayenne and black pepper to cooked beans and simmer for 20 to 30 minutes. While beans simmer, bring 4 cups water to boil in a medium saucepan. Stir in couscous and cover saucepan. After water returns to boil, turn off heat and let sit 10 minutes. Fluff with a fork before serving with red beans.
    Nutritional Facts: High in fiber, VEGAN
    Date: Fri Dec 18 00:00:00 EST 2009
    Title: Roasted Vegetable Lasagna
    Teaser: (Modified: www.AICR.org)
    Servings: 12
    Ingredients:
  • Cooking spray
  • 2 eggplants (about 3 lbs.), quartered lengthwise
  • 6 medium zucchini (about 3 lbs.)
  • 1 lb. whole-wheat lasagna noodles
  • 15 oz. low fat ricotta cheese
  • 2 eggs, EGGLAND’S BEST
  • 1/2 cup grated Parmesan cheese
  • 1/2 tsp. ground nutmeg
  • 1/2 tsp. garlic powder
  • 4 cups low-sodium tomato sauce
  • 3 cups low fat mozzarella cheese
    • Instructions: Preheat oven to 450 degrees F. Spray a 13x9x2-inch baking pan with cooking spray and set aside. Slice the eggplant and zucchini in ½-inch slices. Layer on two baking sheets and coat both sides of the vegetables with cooking spray. Roast for 20 minutes. Turn veggies over and continue to roast until browned and soft, about 20 minutes more. Transfer vegetables to a large bowl. Reduce the oven temperature to 375 degrees. Cook the lasagna noodles according to package directions. Separate the noodles and let them cool slightly. Meanwhile, in a medium bowl, combine ricotta, eggs, Parmesan, nutmeg and garlic powder. To assemble: spread a thin layer of tomato sauce over the bottom of the prepared pan. Cover with a layer of pasta (noodle strips slightly overlapping). Spread with one-third of the ricotta mixture. Sprinkle one-quarter of the mozzarella over the ricotta. Place one-third of the roasted vegetables on top. Top with 1/2 cup of tomato sauce and continue the assembly as directed until you have 4 layers of pasta and 3 layers of filling. Spread the remaining tomato sauce on top and sprinkle with the remaining mozzarella cheese. Cover the pan with aluminum foil and bake for 30 minutes. Uncover and continue to bake until golden and bubbly, about 15 minutes more. Let stand for 15 minutes before serving.
    Nutritional Facts: Per serving: 360 calories, 11 g total fat (5 g saturated fat), 45 g carbohydrate, 23 g protein, 11 g dietary fiber, 310 mg sodium.
    Date: Fri Dec 11 00:00:00 EST 2009
    Title: HANUKKAH NOODLE KUGEL
    Teaser:
    Servings: 8
    Ingredients:
  • 16 oz egg noodles, cooked and drained
  • 2 cups reduced fat sour cream
  • 16 oz. low fat cottage cheese, ORGANIC VALLEY
  • 3 eggs or 2 eggs and 2 egg whites-EGGLAND’S BEST
  • 1/2 cup orange juice
  • 1 tsp. pure vanilla extract
  • ½-cup raw sugar, HAIN
  • 8 oz. (can) crushed pineapple with juice (do not drain)

    TOPPING:

  • ½ cup crushed oatbran flakes, HEALTH VALLEY
  • 3 apples, peeled and diced, STEMILT
    • Instructions: Preheat oven to 375 degrees. Mix all ingredients (except topping) until well combined. Transfer to a 9 x 13 pan, sprayed with nonstick cooking spray. Combine topping ingredients and then sprinkle topping evenly over kugel. Bake for 60-70 minutes until set.
    Nutritional Facts: Lower in fat than traditional noodle kugel.
    Date: Fri Dec 4 00:00:00 EST 2009
    Title: CAULIFLOWER LATKES
    Teaser:
    Servings: 6
    Ingredients:
  • 1 (about 2 pounds) large cauliflower, trimmed and chopped into 1-inch pieces
  • 1 large onion, finely chopped
  • 2 Tablespoons olive oil, ITALICA with OMEGA 3’S
  • 1/2 cup seasoned bread crumbs
  • 1/4 teaspoon dried thyme
  • 3 Tablespoons fresh flat leaf parsley, minced
  • 2 large eggs, lightly beaten, EGGLAND’S BEST
  • Salt to taste
  • White pepper to taste
  • 3 Tablespoons canola oil for sautéing
    • Instructions: Steam cauliflower until very tender. Mash to the consistency of mashed potatoes with 1/4-inch lumps. Drain any excess moisture. Meanwhile, sauté onions in olive oil over medium-low heat until soft and lightly browned, about 10 minutes. Remove from heat and let cool about 5 minutes. Combine mashed cauliflower, sautéed onions, breadcrumbs, thyme, parsley, eggs, salt, and pepper with a wooden spoon. Over medium heat, using a deep skillet, heat canola oil until hot. Scoop out a heaping tablespoon of the cauliflower mixture into your hands and compress into a patty about 1/2-inch thick. Place patty in skillet and sauté. Repeat with remaining cauliflower mixture, cooking 4 to 5 patties at a time, flipping when golden on the first side. Do not crowd pan or they will not brown and crisp properly. Drain cauliflower latkes on paper towels and keep warm in the oven at 250 F. until all are completed.
    Nutritional Facts: Per Serving: 212 calories, 14 g fat (less than 2 g sat fat), 5 g dietary fiber, excellent source vitamin C
    Date: Fri Nov 27 00:00:00 EST 2009
    Title: Fettuccine with Veggies and Turkey
    Teaser:
    Servings: 4
    Ingredients:
  • 2 medium carrots, diced
  • 3/4 cup orange juice
  • 1 Tablespoon cornstarch
  • 2 Tablespoons fresh basil, chopped
  • 3/4 lb cooked turkey breast, cut into ½- inch pieces
  • 8 cups water
  • 1/2 (8 oz) package fettuccine, preferably spinach or whole grain
  • 1 head fresh broccoli florets cut into bite size pieces
  • 1-cup small button mushrooms, halved
  • 12 cherry tomatoes, halved
  • Hot pepper sesame oil to taste
    • Instructions: In a small saucepan, combine orange juice, cornstarch and basil; and bring to a simmer, stirring constantly. Stir in turkey and cook 1 minute. Set aside. In a pasta pot, bring 8 cups water to a boil and add fettuccine, cook 7 minutes. Add carrots, broccoli and mushrooms and cook 1 minute. Drain well, and return to pot. Add turkey mixture and cherry tomatoes to fettuccine mixture; toss gently. Add hot pepper sesame oil to taste and serve.
    Nutritional Facts: Low Fat, Low Sodium, High Fiber
    Date: Fri Nov 20 00:00:00 EST 2009
    Title: SIMPLE LOW FAT LASAGNA
    Teaser:
    Servings: 10
    Ingredients:
  • 1 (28-ounce) jar of pasta sauce
  • 1 (16-ounce) can fat-free chicken or vegetable broth, HEALTH VALLEY
  • 2 eggs, EGGLAND’S BEST
  • 2 garlic cloves, crushed
  • 8 ounces part-skim mozzarella cheese, grated
  • 2 cups low-fat ricotta cheese
  • 1 (5 ounce) package fresh baby spinach, EARTHBOUND FARM
  • 1 medium onion, finely chopped
  • 1/2 pound fresh mushrooms, sliced
  • ½- teaspoon soy sauce
  • 1- teaspoon balsamic vinegar
  • 8 ounces lasagna noodles (don't boil, they will cook in oven)
    • Instructions: Preheat oven to 350 degrees. Lightly oil bottom of a baking pan. In a large bowl, combine one cup of the chicken broth and pasta sauce and set aside. In another large bowl, whisk the egg. Stir in ricotta cheese, one cup of the mozzarella and garlic, and set aside. Sauté the onion in ½-cup chicken broth until it is translucent and set aside. Cook the mushrooms in the remaining ½-cup chicken broth adding the soy sauce and vinegar. Simmer until liquid is absorbed. Mix together spinach, onions and mushrooms. Build the lasagna starting with a layer of sauce in the bottom of the pan. Add one layer of the uncooked noodles followed by more sauce, 1/3 of the cheese mixture and 1/3 of the spinach/veggie mixture. Repeat two more times, finishing off with the spinach mixture and the remaining sauce. Bake uncovered for 45 minutes, until liquid around the edges has been absorbed. Sprinkle remaining mozzarella on top and bake for 15 minutes more.
    Nutritional Facts: Per serving: 445 calories, 10 g fat, 70 mg carbohydrate, 3 g dietary fiber, 22 g protein, good source vitamin A, vitamin c, iron and calcium.
    Date: Fri Nov 13 00:00:00 EST 2009
    Title: ROAST TURKEY WITH CITRUS GLAZE
    Teaser:
    Servings: 22 (6 ounces per sv)
    Ingredients:
  • 1 (15-Pound) WHOLE TURKEY, fresh or frozen (thawed)
  • 3 large lemons
  • 2 large limes
  • 1-1/2 teaspoon salt, divided
  • 1/2 teaspoon black pepper, freshly ground
  • 1/4 cup dry white wine or chicken broth
  • 1/4 cup packed brown sugar
  • 1 bunch each fresh sage, marjoram and thyme, divided
  • 2-3 Tablespoons vegetable oil
    • Instructions: Remove giblets and neck from turkey and reserve for gravy. Rinse turkey with cold running water and drain well. Blot dry with paper towels. Peel skin from lemons and limes. Squeeze enough juice from the lemons and limes to equal 2 tablespoons each. Cut remaining lemons and limes in half and place in the turkey cavity. Sprinkle ½ teaspoon salt in the cavity. In a small bowl, mix the wine, brown sugar and citrus juices; reserve for glaze. Gently loosen skin from turkey breast without totally detaching the skin and carefully place 1 tablespoon each fresh sage, marjoram and thyme under the skin. replace skin. Fold neck skin and fasten to the back with 1 or 2 skewers. Fold the wings under the back of the turkey. Return legs to tucked position. Place turkey, breast side up, on a rack in a large shallow (about 2-1/2 inches deep) roasting pan. Rub turkey with remaining salt, pepper and 2 to 3 tablespoons of vegetable oil. Insert oven-safe food thermometer into the thickest part of the thigh, being careful the pointed end of the thermometer does not touch bone. Roast the turkey in a preheated 325 degree F oven about 3-3/4 hours. During the last hour of roasting time, baste with pan drippings. During the last 30 minutes, baste with citrus glaze. Loosely cover with lightweight foil to prevent excessive browning. Continue to roast until the thermometer registers 175-180 degrees F in the thigh. Remove turkey from the oven and allow to rest for 15-20 minutes before carving. Place on a warm large platter and garnish platter with remaining fresh herbs.
    Nutritional Facts: Per serving (includes skin): 360 calories, 16 g total fat, 230 mg sodium
    Date: Fri Nov 6 00:00:00 EST 2009
    Title: LOW FAT CRANBERRY WALNUT LOAF
    Teaser:
    Servings: 16
    Ingredients:
  • 1-cup flour
  • 1-cup soy flour or whole-wheat pastry flour, Bob’s Red Mill
  • 2 teaspoons baking powder
  • 1 teaspoon cinnamon
  • ½ teaspoon nutmeg
  • ¼ cup canola oil
  • ¼ cup natural applesauce, Earth’s Best
  • ½ cup raw sugar, Hain (use less to decrease sweetness)
  • 1 egg, Eggland’s Best
  • 1 16-ounce can Whole Berry Cranberry Sauce
  • 1 cup chopped walnuts
    • Instructions: Preheat oven to 350ºF. Use cooking spray to oil an 8 1/2 x 4 1/2 x 2 1/2-inch loaf pan. Combine flours, baking powder, cinnamon and nutmeg in a small mixing bowl; set aside. Using an electric mixer, in a medium-sized mixing bowl, combine oil, applesauce and sugar, until fluffy. Add the egg and mix well. Break up cranberry sauce with a fork and add to the applesauce mixture. Add walnuts. Add dry ingredients to the cranberry mixture, mixing just until the dry ingredients are moist (do not over-mix). Spread batter evenly into prepared loaf pan. Bake until golden brown and a toothpick inserted into the center comes out clean, about 1 hour and 15 minutes. If bread begins to brown too quickly, loosely cover with foil and continue to bake until bread tests done.
    Nutritional Facts: Per serving (69 grams/serving)= 180 calories, 8.5 g fat (less than 1 gram saturated fat), 12 mg cholesterol, 6 mg sodium,23 g carbohydrate, 2.3 g dietary fiber, 8 g sugar, 4 g protein
    Date: Fri Oct 30 00:00:00 EDT 2009
    Title: Apple Walnut Muffins
    Teaser: (Recipe modified from www.diabetes.org)
    Servings: 18
    Ingredients:
  • 1 cup all-purpose flour (ON SALE)
  • ¾ cup whole wheat flour (BOB’S RED MILL)
  • 1 1/2 teaspoons baking powder
  • 1 1/2 teaspoons ground cinnamon
  • 3 Tablespoons applesauce (EARTH’S BEST)
  • 3 Tablespoons raw sugar (HAIN)
  • 1 egg (EGGLAND’S BEST)
  • 1 egg white
  • 1(15-ounce can) sweet potatoes (yams), drained and mashed
  • ½ cup fat-free milk (ORGANIC VALLEY) or soymilk (SILK)
  • 1 1/2 cups apples, chopped (STEMILT)
  • 1/3 cup walnuts, chopped
    • Instructions: Preheat the oven to 400 degrees. In a large bowl, combine the flours, baking powder, and cinnamon. In a medium bowl, combine the applesauce, sugar, egg, egg white, sweet potatoes, and milk until well mixed. Make a well in the center of the flour mixture and add the sweet potato mixture, stirring just until moist. Do not over mix. Fold in the apples and walnuts. Spoon batter into paper-lined or nonstick muffin tins, (sprayed with non stick cooking spray). Fill about three-fourths full. Bake muffins for 20-25 minutes or until muffins spring back when touched lightly in the center.
    Nutritional Facts: 1 muffin (57 grams)= 100 calories, 2 g fat, 18 g carbohydrate, 12 mg sodium, 10 mg cholesterol.
    Date: Fri Oct 23 00:00:00 EDT 2009
    Title: HEALTHY HASH BROWNS
    Teaser:
    Servings: 6
    Ingredients:
  • 1/4 cup olive oil, ITALICA with OMEGA 3’S
  • 3 medium potatoes, peeled and cubed, ON SALE
  • 1 medium onion, chopped
  • 1 teaspoon ground cumin
  • 2 medium tomatoes, sliced
  • 1/2 of a green bell pepper, diced
  • Freshly ground black pepper to taste
  • 1/4 cup picante sauce
  • 1/4 cup water
  • ¼ cup cheddar cheese, shredded, CABOT REDUCED FAT
    • Instructions: Preheat oil in a large skillet. Add potatoes; cook and stir until tender. Add onion, cumin, tomatoes, and sweet pepper. Cook and stir for 3 minutes. Season to taste with salt (optional) and pepper. Stir in picante sauce and water. Simmer over low heat until desired consistency. Sprinkle with cheese. Cover and cook for 3 minutes.
    Nutritional Facts: Per Serving: 185 calories, 10 g fat , 90 mg sodium (with no added salt), 21 g carbohydrate, 4 g dietary fiber, 4 g protein, excellent source vitamin C, good source vitamin A, contains iron and calcium
    Date: Fri Oct 16 00:00:00 EDT 2009
    Title: LOW-CARB CAULIFLOWER MASHED POTATOES
    Teaser:
    Servings: 8
    Ingredients:
  • 1 large head cauliflower, cut into florets (discard core and large stems)
  • 1 (14 ounces) low sodium chicken or vegetable broth (or homemade - about 1-3/4 cups), HEALTH VALLEY
  • 2 ounces Neufchatel cream cheese, ORGANIC VALLEY
  • 4 Tbsp reduced fat sour cream
  • 1/2 cup reduced fat shredded cheddar cheese, CABOT
  • ¼-cup scallions, chopped, white and green parts
  • Salt and freshly ground black pepper to taste
    • Instructions: Place cauliflower florets and broth in a large saucepan. Bring to a simmer. Cover and simmer until tender, about 12 minutes. Drain thoroughly through a fine sieve and return the cauliflower to the pot over low heat. Cook about 2 more minutes to dry out excess moisture, stirring constantly. (It's okay if cauliflower breaks apart.) Put cauliflower into a food processor or blender fitted with a metal blade. Add Neufchatel cream cheese, sour cream, shredded cheese, scallion and seasoning. Pulse to combine.
    Nutritional Facts: Per serving: 68 calories, 3.5 grams carbohydrate, 4 g protein, 4 g fat.
    Date: Fri Oct 9 00:00:00 EDT 2009
    Title: Harvest Vegetable Soup
    Teaser:
    Servings: 6
    Ingredients:
  • 1 Tbsp. olive oil, ITALICA with Omega 3
  • 3/4 cup chopped onion
  • 2 garlic cloves, minced
  • 1/2 cup red bell pepper, diced
  • 1/2 cup orange bell pepper, diced
  • 1 (14.5-ounce) can no salt added diced tomatoes
  • 1 (15-ounce) can organic black beans, rinsed and drained
  • 1 medium yellow-fleshed potato, peeled, in 1/2-inch pieces
  • 1 (4 ounce) can chopped green chile peppers
  • 2 tsp. dried oregano
  • 4 cups vegetable or fat-free, reduced-sodium chicken broth, HEALTH VALLEY
  • 3/4 cup frozen corn kernels
  • Salt and ground black pepper
  • Pinch of cayenne (optional)
  • 6 Tbsp. flat leaf parsley, chopped
  • 1 lime, cut into 6 wedges
    • Instructions: In large saucepan, heat oil over medium heat. Add onion and garlic and cook until onion is translucent, 3-5 minutes, stirring often. Add red and orange peppers, and cook until they start to soften, 5 minutes.
    Add tomatoes, beans, potato, green chiles, oregano and broth. Bring liquid to boil, reduce heat, and simmer, covered, for 10 minutes. Add corn, cover, and cook until potato is tender, 10 minutes. Season to taste with salt and pepper.
    To serve, divide soup among six deep bowls. Add 1 tablespoon of parsley to each bowl, and garnish with wedge of lime. This soup keeps for up to 4 days, covered in the refrigerator.
    Nutritional Facts: Per serving: 140 calories, 2.5 g total fat (0 g saturated fat), 27 g carbohydrate, 6 g protein, 6 g dietary fiber, 530 mg sodium.

    (Modified from www.aicr.org)

    Date: Fri Oct 2 00:00:00 EDT 2009
    Title: Rice Casserole, Gluten Free
    Teaser:
    Servings: 6
    Ingredients:
  • 1 cup onions, chopped
  • 1 cup celery, chopped, EARTHBOUND FARM
  • 4 ounces mushrooms, sliced
  • 3 Tablespoons olive oil, ITALICA with Omega 3
  • 1 cup rice, uncooked
  • 2 cups gluten-free chicken broth, boiling
  • Black pepper to taste
  • 1/2 cup slivered almonds, toasted
    • Instructions: Sauté onions, celery, mushrooms and uncooked rice in oil until vegetables are tender and rice is golden. Place in a 2-quart shallow casserole dish, sprayed with nonstick cooking oil. Stir in seasonings and chicken broth. Cover casserole and bake at 350 degrees for 30 - 40 minutes, or until rice is tender and liquid is absorbed. Fluff with fork, sprinkle with almonds. If casserole has no cover, use foil sealed to top of dish.
    Nutritional Facts: Per serving (185 grams): 245 calories, 11 g fat (only 1 g saturated fat), 270 mg sodium, 30 g carbohydrate, 6 g protein.
    Date: Fri Sep 25 00:00:00 EDT 2009
    Title: Angel Hair Pasta w/ Chicken, Broccoli Rabe, Avocad
    Teaser:
    Servings: 4
    Ingredients:
  • 2 Tablespoons extra virgin olive oil, ITALICA with OMEGA 3’S
  • 2 chicken cutlets cut into 1-inch cubes, MURRAY’S or HARVESTLAND
  • 1 large carrot, sliced diagonally into ¼ inch pieces, EARTHBOUND FARM
  • 10 ounces broccoli rabe, chopped into bite size pieces
  • 2 cloves garlic, minced
  • 12 ounces angel hair pasta
  • 2/3 cups low sodium chicken broth, HEALTH VALLEY
  • 1 Tablespoon fresh basil or 1 teaspoon dried
  • ¼ cup shaved Parmesan cheese
  • ½ avocado peeled and sliced, HASS
    • Instructions: Cook pasta according to package directions and set aside. Heat 1-tablespoon oil in a medium skillet over medium heat and add chicken. Cook 5 minutes. Remove from skillet and drain on paper towel. Heat remaining oil in skillet, add carrot and broccoli rabe and stir for 4 minutes. Add garlic and stir for 2 more minutes. Add chicken broth and basil to skillet. Stir to combine. Return chicken to skillet. Reduce heat and simmer for 4 minutes. Place cooked pasta in a large serving bowl. Top with chicken and vegetable mixture. Top with Parmesan and sliced avocado. Serve immediately.
    Nutritional Facts: Per serving: 490 calories, 16 g fat (only 3 grams are saturated), 54 g carbohydrate, 2 g fiber, 116 mg cholesterol, 200 mg sodium, 32 g protein
    Date: Fri Sep 18 00:00:00 EDT 2009
    Title: Baked Eggs with Spinach
    Teaser:
    Servings: 4
    Ingredients:
  • 1 clamshell (5 ounces) baby spinach, Earthbound Farm
  • 4 eggs, Eggland’s Best
  • ½ cup chunky salsa, Green Mountain Gringo
  • ½ cup (or 2 ounces) Cabot reduced fat cheddar, shredded
  • Non-stick cooking spray
    • Instructions: Heat oven to 325°F. Divide spinach evenly among four 6-oz. ramekins or custard cups, sprayed with non-stick cooking oil. Press an indentation (about 2-inch diameter) into center of spinach with back of spoon. Place on baking sheet. Break and slip an egg into each indentation. Top evenly with salsa, then cheese. Bake until whites are completely set and yolks begin to thicken but are not hard, 20 to 25 minutes.
    Nutritional Facts: Per serving: 137 calories, 9 g fat, 11 g protein, 4 g carbohydrate, good source vitamins A and C, iron and calcium.
    Date: Fri Sep 11 00:00:00 EDT 2009
    Title: HEALTHY LUNCHTIME TUNA SALAD
    Teaser:
    Servings: 5
    Ingredients:
  • 2 cans (6 ounce each) chunk light tuna, water packed, drained and rinsed
  • 2 Tablespoons sweet pickle relish
  • 2 medium stalks celery, chopped
  • 1-Tablespoon Dijon mustard
  • ½ cup plain fat free Greek yogurt (OIKOS)
  • Black pepper to taste
    • Instructions: Place all ingredients in a bowl and stir to combine.

    Serve with a Greek-style salad, toasted whole grain pita bread, and sliced honeydew melon.

    Nutritional Facts: Per serving: 112 calories, 2.2 g fat, 4 g carbohydrate, 18 g protein
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