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Archived Recipes Of The Week

Date: Fri Sep 12 00:00:00 EDT 2008
Title: Pasta Veggie Scramble
Teaser:
Servings: 4
Ingredients: Cooking spray 1/2 cup halved thin zucchini slices (about 2 oz.) 1/3 cup chopped scallions 1/3-cup chopped sweet red pepper 4 eggs, EGGLAND'S BEST 1/4-cup fat free milk, ORGANIC VALLEY 2 tablespoons grated Parmesan cheese 1/4-teaspoon garlic powder 3/4 teaspoon Italian seasoning, crushed 1/8 teaspoon ground red pepper 4 ounces fettuccini or linguine, cooked and drained 4 cherry tomatoes, halved, EARTHBOUND FARM
Instructions: Evenly coat 10-inch omelet pan or skillet with spray. Add zucchini, onions and pepper. Cook over medium heat until zucchini is crisp-tender, about 3 minutes. Meanwhile, in small bowl, beat together eggs, milk, cheese and seasonings. Pour over vegetables in pan. Add fettuccini and tomatoes. As egg mixture begins to set, gently draw an inverted pancake turner completely across bottom and sides of pan. Continue until eggs are thickened and no visible liquid egg remains. Do not stir constantly.
Nutritional Facts: Per Serving: Calories 211, Total Fat 7.3 gm, Cholesterol 242 mg, Sodium 129 mg, Potassium 257 mg, Total Carbohydrate 24 gm, Protein 12 gm, provides 10% or more of RDI for Vitamins A, B12, and C, Thiamin, Riboflavin, Niacin, Iron, Phosphorus

Date: Fri Sep 5 00:00:00 EDT 2008
Title: Shrimp and Coleslaw Salad
Teaser:
Servings: 4
Ingredients: 1-cup large shrimp, cooked (ON SALE) 2 cups cabbage, shredded ½ cup carrots, grated ½ cup red bell pepper, finely chopped 2 tablespoons red onion, finely chopped Dressing: ½ cup reduced fat mayonnaise or Nasoya nayonnaise ½ cup reduced fat sour cream 1 Tablespoon lemon juice Freshly ground black pepper to taste
Instructions: Combine shrimp, cabbage, carrot, pepper and onion. In a separate bowl, whisk dressing ingredients with a fork. Mix dressing with shrimp and vegetables. Line a whole-wheat pita with lettuce leaves. Put a scoop of the shrimp and coleslaw salad on top of the lettuce and serve for lunch!
Nutritional Facts: N/A

Date: Fri Aug 29 00:00:00 EDT 2008
Title: GRILLED THAI BEEF SALAD
Teaser:
Servings: 4
Ingredients: 1 pound top-round London broil, 1 to 1 1/2-inches thick (ON SALE) 4 tablespoons lime-juice, divided 3 tablespoons low-sodium soy sauce 2 tablespoons canola oil 2 tablespoon brown sugar 1 teaspoon minced garlic 1 teaspoon minced ginger 1 teaspoon red curry paste or chili-garlic sauce 6 cups of baby lettuce leaves 1/4 cup cilantro leaves, chopped ½ -cup basil leaves, sliced into ribbons
Instructions: Rinse and pat the meat dry. Place meat in a small glass dish. In a medium bowl combine the limejuice, soy sauce, canola oil, brown sugar, garlic, ginger and red curry paste. Pour half the mixture into the dish with the meat. Reserve and refrigerate the remaining mixture for the salad. Cover and marinate meat in refrigerator at least 4 hours or overnight, turning occasionally. Spray grill or grill pan with cooking spray and preheat. Grill steak until medium-rare, about 5 minutes per side, depending on desired doneness. Let rest until room temperature then slice thinly against the grain. On a large platter, arrange the lettuce and toss with remainder of dressing mixture. Place meat on top of greens and garnish with cilantro and basil.
Nutritional Facts: Nutrition Facts for beef only (3 oz, cooked): 150 calories, 7 g fat, 70 mg cholesterol, 50 mg sodium.

Date: Fri Aug 22 00:00:00 EDT 2008
Title: Mediterranean Fisherman’s Stew
Teaser:
Servings: 4
Ingredients: 1/4 cup olive oil 2 large onions, halved and thinly sliced 1 large green bell pepper, chopped 2 cloves garlic, minced 3-1/2 cups (about 5 large) cored, seeded, and chopped tomatoes 1 cup dry white wine (optional) 2 Tablespoons tomato paste 1 bay leaf 1 teaspoon fresh thyme or 1/2 teaspoon dried thyme 1-1/2 pounds favorite fish fillets, cut into 2-inch pieces (ON SALE) 12 fresh clams, cleaned 1 Tablespoon chopped fresh basil or 1 teaspoon dried basil Freshly ground pepper to taste
Instructions: 1. In a large non-reactive soup pot or Dutch oven, warm the olive oil. Sauté onions and green pepper over medium heat, for 7 minutes. 2. Add garlic, cook for another minute, then add tomatoes, wine (optional), tomato paste, bay leaf, and thyme. Bring to a simmer, partially covered, for 10 minutes. 3. Add the chunks of fish fillet. Cover and simmer for 5 minutes. 4. Stir the clams and their juice into the stew. Add basil. Cover and simmer for 4 to 8 minutes or until clams open. Season the stew with pepper, remove bay leaf and serve hot.
Nutritional Facts: Per serving: 520 calories, 20 g fat (mostly unsaturated and omega 3’s), 40 g protein, 30 g carbohydrate.

Date: Fri Aug 15 00:00:00 EDT 2008
Title: Breakfast Red Pepper Frittata
Teaser:
Servings: 4
Ingredients: 2 tsp olive oil, divided, ITALICA with OMEGA 3’S 2 red bell peppers, seeded, chopped 1/2 cup celery, chopped 1/2 cup onions, chopped 2 garlic cloves, minced 2 cups egg substitute 1 Tbsp fresh flat-leaf parsley, chopped 1/2 tsp dried oregano Freshly ground black pepper to taste 1 Tbsp grated Parmesan Cheese
Instructions: In a large ovenproof frying pan over medium heat, warm 1 tsp oil. Add the red peppers, celery, onions, and garlic; cook, stirring frequently for 4 to 5 minutes or until tender. Remove from heat and set aside. In a large bowl lightly whisk together the egg substitute, parsley, oregano and black pepper. Stir in the vegetable mixture. In the same frying pan over medium heat warm the remaining 1 tsp. oil. Add the egg mixture and cook until brown around the edges. Cover the pan and reduce heat to low. Cook for 3 to 4 minutes, or until the eggs are set. Meanwhile, preheat the broiler. Sprinkle the frittata with the Parmesan. Place the pan about 5” from the heat and broil for 1 to 2 minutes, or until golden brown. Serve cut into wedges.
Nutritional Facts: Per serving: 120 calories, 3 grams fat, 0 cholesterol

Date: Fri Aug 8 00:00:00 EDT 2008
Title: Summer Vegetable Ratatouille
Teaser:
Servings: 8
Ingredients: 2 onion, sliced into thin rings 2 cloves garlic, minced 1 medium eggplant, cubed 2 medium green zucchini squash, cubed 2 medium yellow zucchini squash, cubed 2 green bell peppers, seeded and cubed 1 yellow bell pepper, seeded and cubed 1 red bell pepper, seeded and chopped 4 plum tomatoes, chopped ¼ cup olive oil, ITALICA with OMEGA 3’S 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 chopped 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 zucchini in batches until slightly browned on all sides. Remove the zucchini 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 the pot of vegetables 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: 150 calories, 10 g fat, 10 mg sodium, 5.5 g dietary fiber, 3 g protein, 16.5 g carbohydrate. Brimming with vitamins, minerals and antioxidants!

Date: Fri Aug 1 00:00:00 EDT 2008
Title: GRILLED SURF AND TURF
Teaser:
Servings: 6
Ingredients: ¼ cup olive oil, ITALICA with OMEGA-3’S 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 to taste
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: N/A

Date: Fri Jul 25 00:00:00 EDT 2008
Title: Simply Grilled London Broil
Teaser:
Servings: 4-6
Ingredients: 2-garlic cloves, minced ¼ cup balsamic vinegar ¼ cup fresh pineapple juice ½ teaspoon black pepper 1 ½ lb (1 1/4-inch-thick) top round London broil
Instructions: Combine all ingredients except beef. Add beef to marinade, turning to coat, and marinate, refrigerated, occasionally turning. Marinate for at least 4 hours or overnight. Bring to room temperature, then remove beef from marinade and discard marinade. To cook steak using a gas grill: Preheat all burners on high, covered, 10 minutes. Sear beef on a lightly oiled grill rack, uncovered, 2 minutes on each side, then reduce heat to medium. Grill beef, covered, turning once, until thermometer inserted horizontally 2 inches into meat registers 120°F, about 8-10 minutes. Transfer to a plate and let stand 10 minutes (steak will continue to cook, reaching medium-rare). Thinly slice steak diagonally across the grain and serve. Serves 4-6. Visit www.kingkullen.com, TIP OF THE WEEK, to learn about the SEVEN LEAN CUTS OF BEEF.
Nutritional Facts: 3 ounces cooked, trimmed London broil only: 150 calories, 4 grams fat, 70 mg cholesterol, 50 mg sodium, 27 grams protein, 15 percent daily value iron.

Date: Fri Jul 18 00:00:00 EDT 2008
Title: ARUGULA SALAD WITH GRILLED PEACHES
Teaser:
Servings: 6-8
Ingredients: Salad: 4 peaches, halved, stones removed 1-Tablespoon olive oil, ITALICA with OMEGA-3’S 8 cups (7 ounces) baby arugula, EARTHBOUND FARM ½ cup toasted hazelnuts, coarsely chopped Dressing: ¼ cup white balsamic vinegar 2 Tablespoons olive oil, ITALICA ¼ teaspoon kosher salt (optional) Black pepper to taste
Instructions: For the dressing, in a small bowl, whisk olive oil into vinegar. Season with optional salt and pepper. For the salad, brush peaches with olive oil and grill for 2 minutes on each side (medium-high heat). To serve, place the arugula in a large salad bowl, Slice peaches and add to bowl. Add dressing and toss to lightly coat. Sprinkle with nuts.
Nutritional Facts: High in fiber and full of vitamins and minerals!

Date: Fri Jul 11 00:00:00 EDT 2008
Title: TOFU VEGGIE BURGERS
Teaser:
Servings: 8
Ingredients: 1 pkg. (14 ounces) Firm Tofu, drained and mashed 1 cup Italian breadcrumbs 1/2 cup grated Parmesan cheese 1/2 cup chopped green pepper ½ cup chopped carrot 1/2 cup chopped onion 1 t garlic powder 3 T olive oil, ITALICA with OMEGA 3’S 1/2 cup cornmeal, BOB’S RED MILL 2 - 4 cups prepared tomato sauce
Instructions: In a skillet, sauté green pepper, carrot, onion and garlic in 1-tablespoon oil until onion is golden. Meanwhile, in a medium bowl, blend tofu, bread crumbs and cheese until somewhat creamy. Add vegetables from skillet to tofu mixture. Shape into 8 patties, coat lightly on both sides with cornmeal. Heat remaining oil in skillet. Sauté patties approximately 2 minutes until golden brown. These can then be reheated on the grill. When ready to serve, spoon heated sauce over patties.
Nutritional Facts: High in Fiber and Protein, Low In Saturated Fat

Date: Fri Jul 4 00:00:00 EDT 2008
Title: SIMPLY FRESH CORNBREAD
Teaser:
Servings: 8
Ingredients: 1-cup cornmeal, BOB’S RED MILL 1/2 cup flour 4 teaspoons baking powder 1/4 cup sugar, HAIN 1/2 teaspoon salt 1 ½ cups corn kernels (about 2 ears) 1/2 cup low fat milk, ORGANIC VALLEY 1 egg, EGGLANDS BEST 1/4 cup canola oil
Instructions: Combine the dry ingredients. Add the corn, milk, egg and oil and mix well. Pour the batter into an oiled skillet or nine-inch baking pan. Bake at 450 degrees F for 20 to 25 minutes or until golden brown.
Nutritional Facts: NA

Date: Fri Jun 27 00:00:00 EDT 2008
Title: GUILT-FREE NO-BAKE STRAWBERRY SHORTCAKE
Teaser:
Servings: 4
Ingredients: 2 cups Strawberries, washed, cut lengthwise, thinly sliced 4 Tablespoons sugar, HAIN 1 teaspoon lemon juice ½ -teaspoon vanilla extract 4 slices angel food cake, KING KULLEN Fat-free whipped topping
Instructions: In a medium bowl, combine ½ cup strawberries and sugar. Mash mixture until smooth. Add remaining strawberries, lemon juice and vanilla. Stir to combine and store in refrigerator for several hours to blend flavors. In meantime, arrange 1 slice of angel food cake on each of 4 dessert plates. Top each with 1/2 cup of strawberry mixture and a dollop of fat-free whipped topping.
Nutritional Facts: Fat Free and Excellent Source of Vitamin C!

Date: Fri Jun 20 00:00:00 EDT 2008
Title: Mango Chicken and Walnut Salad
Teaser:
Servings: 4
Ingredients: 1 cup water 1/2 pound boneless, skinless chicken breasts-MURRAY’S or HARVESTLAND 4 cups torn romaine lettuce, EARTHBOUND FARM 1 medium mango (about 1 1/2 cups), peeled, pitted and cubed 1 large red bell pepper cut into strips (about 1 cup) 2 scallions, sliced (about 1/4 cup) 2 Tablespoons red wine vinegar 1 Tablespoons fresh lime juice 1 teaspoon honey 1/2 teaspoon Dijon mustard 1 ½ Tablespoon olive oil, ITALICA with OMEGA 3’S Salt and freshly ground black pepper, to taste 1/4 cup walnut pieces, toasted
Instructions: Bring the water to a boil in a 10-inch nonstick skillet. Add the chicken breasts and return to a boil. Cover and reduce the heat to low. Simmer for 15 minutes, or until the chicken is cooked through. Transfer the cooked chicken to a plate, cover and cool in the refrigerator. Meanwhile, in a large salad bowl, combine the lettuce, mango, red pepper and scallions. Set aside. In a smaller bowl, whisk together the vinegar, lime juice, honey, and mustard. Slowly add the oil and whisk until blended. Add the salt and pepper, to taste. Set aside. Cube the cooled chicken into bite-sized pieces and combine with the dressing. Add the chicken and dressing to the salad greens and toss. Top with toasted walnuts and serve.
Nutritional Facts: Per serving: 210 calories, 11 g total fat (1.5 g saturated fat), 13 g carbohydrates, 15 g protein, 4 g dietary fiber, 135 mg sodium.

Date: Fri Jun 13 00:00:00 EDT 2008
Title: ROASTED LOBSTER TAILS
Teaser: For more tips on cooking lobster tails visit www.kingkullen.com and click on Nutrition Tip of the Week.
Servings: 2
Ingredients: 2 fresh or frozen lobster tails (6 ounces each), thawed 1 tablespoon fresh parsley, minced ¼ teaspoon freshly ground black pepper 1 teaspoon dark sesame oil 2 tablespoons lemon juice Lemon wedges, optional
Instructions: Preheat oven to 425 degrees. Make a lengthwise cut through the top of each lobster shell using kitchen shears. With cut side up, cut along the edge of shell to loosen the cartilage covering the tail meat from the shell. Remove and discard cartilage. Place lobster tails; cut side up in a shallow roasting pan coated with cooking spray. Combine the parsley, pepper, sesame oil and lemon juice and spoon over the lobster meat. Bake, uncovered, for 12-15 minutes or until meat is firm and opaque. Serve with lemon wedges.
Nutritional Facts: One lobster tail only (about 6 ounces)=178 calories, 1.5 grams fat, 3 grams carbohydrate, 33 grams protein, 112 mg cholesterol, 300 mg sodium.

Date: Fri Jun 6 00:00:00 EDT 2008
Title: CALIFORNIA SALAD
Teaser:
Servings: 4
Ingredients: 5-6 cups (4 ounces) mixed baby greens, EARTHBOUND FARM ¼ cup fresh tarragon leaves ¼ cup sliced almonds, toasted, Or ALMOND ACCENTS ½ cup (2 ounces) crumbled feta cheese ½ ripe CALIFORNIA Avocado 4 fresh apricots, pit removed and chopped 3 Tablespoons favorite all natural vinaigrette dressing
Instructions: In a large bowl, combine greens and tarragon. Add 3 Tablespoons of your favorite vinaigrette dressing and gently toss to coat. Transfer greens to a platter. Scatter almonds and feta on top of the greens. Peel the avocado and discard the pit. Cut avocado lengthwise into thin slices. Arrange avocado slices around edge of platter. Sprinkle apricots over the salad. (Adapted from Food To Live By by Myra Goodman)
Nutritional Facts: 1/5 medium California avocado only (30 grams/1.1 oz.) = 55 calories, 5 grams fat, 0 sodium, 170 mg potassium, 3 grams carbohydrate, 3 grams dietary fiber. For more California Avocado information visit www.kingkullen.com and see tip and pick of the week.

Date: Fri May 30 00:00:00 EDT 2008
Title: BBQ London Broil
Teaser:
Servings: 6-8
Ingredients: 1 (2 -2½) pound London broil, 2 inches thick 2 cloves garlic, minced 2 Tablespoons fresh thyme, chopped 1/4 cup fresh parsley, chopped 2 tablespoons grated lemon peel (organic
Instructions: With a sharp knife, cut a pocket into the meat horizontally about 3/4 of the way through. Combine garlic, thyme, parsley and lemon and spread evenly inside pocket. Wrap in foil or plastic wrap and refrigerate for several hours. Preheat grill-medium heat. Remove meat from foil or plastic and place on preheated grill. Cook over medium heat for about 20-25 minutes, turning once. Turn carefully to avoid disrupting stuffing. Check doneness with a meat thermometer (125-130 degrees for medium-rare doneness). Transfer steak to a cutting board and loosely tent with foil. Let rest 10 minutes before slicing.
Nutritional Facts:

Date: Fri May 23 00:00:00 EDT 2008
Title: Memorial Day Corn Salad
Teaser:
Servings: 6-8
Ingredients: 6 ears of corn (Or 16 oz. package frozen corn, thawed and drained) 1 yellow bell pepper, diced ½ cup red onion, diced 2 medium tomatoes, seeded and chopped ½ -cup fresh basil leaves, chopped 5 Tablespoons apple cider vinegar 3 Tablespoons olive oil, ITALICA with OMEGA 3’s Dash of hot pepper sauce Salt and pepper to taste
Instructions: Husk corn and remove silk. In a large pot of boiling water, cook corn for 1-2 minutes (Or after corn is placed in boiling water, bring the boil back and then remove corn.) After cooling, cut the corn off the cob using a sharp knife. Combine all ingredients in a large bowl and toss gently to coat. Chill for 1-2 hours before serving.
Nutritional Facts: 1 medium Ear of Sweet Corn only (3.2 oz./90 g): 80 Calories, 3 grams Protein, 1 gram Fat (0 Saturated), 13 mg Sodium, 18 g Carbohydrate, 3 grams Dietary Fiber, 10% Daily Value Vitamin C.

Date: Fri May 16 00:00:00 EDT 2008
Title: SHRIMP SCAMPI WITH AVOCADO & MANGO
Teaser:
Servings: 4
Ingredients: 1 Tablespoon olive oil, ITALICA with OMEGA-3’s 3 cloves garlic, minced 1/4 cup flat leaf parsley, chopped Pinch of dried red pepper flakes Juice of 1 lemon, ON SALE 1/4 cup water 1 avocado, CALIFORNIA, peeled, pitted and diced, ON SALE 1 mango, peeled, pitted and diced 1 pound raw shrimp, peeled and deveined, ON SALE
Instructions: Combine avocado and mango, set aside. In a large non-stick skillet, heat oil (medium). Add garlic, parsley, red pepper flakes and lemon juice. Sauté 1-2 minutes, and then add water. Bring to a boil and simmer for 1 minute. Add shrimp, and cook 3-5 minutes or until just pink. Serve over cooked RICE SELECTS TEXMATI ORGANIC RICE (ON SALE IN THE NATURAL AISLE) with avocado and mango. Prepare a large green EARTHBOUND FARM ORGANIC salad (ON SALE) as a side dish.
Nutritional Facts: For 3 ounces of cooked shrimp, only = 80 calories, 1 g fat, 165 mg cholesterol, 190 mg sodium, 140 mg potassium, 18 g protein, 15 percent daily value for iron.

Date: Fri May 9 00:00:00 EDT 2008
Title: Hungarian Style Chicken
Teaser:
Servings: 4
Ingredients: 1-teaspoon olive oil, ITALICA Omega-3 1 medium onion, finely chopped 1 Tablespoon paprika (Hungarian if you have it) 1/8-teaspoon cayenne pepper 4 boneless, skinless chicken breasts, MURRAY’S or HARVESTLAND ½- cup fat-free, low sodium chicken broth, HEALTH VALLEY 1 (8-ounce can) no salt added tomato sauce 1/3 cup reduced fat sour cream
Instructions: Heat oil in a large non-stick skillet over medium-high heat and sauté onion until softened. Sprinkle paprika and cayenne over onion and stir. Add chicken and cook 5 minutes on each side. Add chicken broth and tomato sauce. Reduce heat, cover and simmer for 20 minutes. Stir in sour cream and cook for two minutes more. Serve over brown rice and steamed EARTHBOUND FARM organic broccoli.
Nutritional Facts: Per Serving: Calories 215, Total Fat 5.5, Cholesterol 90mg, Sodium 115mg.

Date: Fri May 2 00:00:00 EDT 2008
Title: Menu With More Fruits and Veggies
Teaser:
Servings: 1
Ingredients: Breakfast 1-cup organic strawberries (8 large) Oatmeal (Kashi) Fat free organic milk (Organic Valley) Lunch ½ cup carrots (Earthbound Farm) with low fat ranch dip 1-cup lentil soup (Health Valley) Whole-grain sandwich (Alvarado St. Bakery) with scrambled egg (Eggland’s Best), lettuce and tomato Snack ½ sliced mango Low-fat or nonfat yogurt (Stonyfield Farm) Dinner 1-cup organic salad greens with ¼ avocado (California) 1-cup steamed green beans Corn on the cob Grilled salmon with cherry tomatoes Snack Banana with natural peanut butter Herbal tea or warmed soymilk (SILK)
Instructions: Enjoy this high fiber, nutrient rich menu!
Nutritional Facts: Full of vitamins, minerals and dietary fiber

Date: Fri Apr 25 00:00:00 EDT 2008
Title: Grilled Fruit with Strawberry Dip
Teaser:
Servings: 8
Ingredients: 8 oz. part-skim ricotta cheese 1 16-oz. package frozen strawberries, thawed 2 Tbsp. plain nonfat yogurt, STONYFIELD FARM 1/4 tsp. dried, ground ginger 8 organic strawberries, halved, EARTHBOUND FARM 4 peaches, halved or quartered 8 chunks pineapple or mango 4 plums or nectarines, halved 1/4 cup balsamic vinegar 2 tsp. sugar in the raw, HAIN
Instructions: In blender, purée ricotta cheese, thawed strawberries, yogurt and ginger together until smooth. Refrigerate 2 hours before grilling fruit. When ready to grill fruit, thread pieces of fresh fruit onto 8 skewers. Mix together vinegar and sugar. Grill fruit until lightly browned, turning frequently and brushing with vinegar mixture during grilling. Serve grilled fruit with dip on side.
Nutritional Facts: Per serving: 156 calories, 3 g. total fat (1 g. saturated fat), 32 g. carbohydrate, 4 g. protein, 3 g. dietary fiber, 42 mg. sodium. (Adapted from www.aicr.org)

Date: Fri Apr 18 00:00:00 EDT 2008
Title: PASSOVER HAROSET
Teaser: 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.
Servings: 8-10
Ingredients: 4 medium STEMILT organic apples, 2 tart and 2 sweet 1/2 cup walnuts, coarsely chopped 1/2 cup APPLE & EVE organic Vintage Concord 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 whole-wheat matzo. 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.
Nutritional Facts: Nutrition Facts (1 medium apple 154 g/ 5.5 oz., only): 80 calories, 22 g carbohydrate, 5 g dietary fiber, 8 percent DV vitamin C.

Date: Fri Apr 11 00:00:00 EDT 2008
Title: Easy Passover Matzo Balls
Teaser:
Servings: 12
Ingredients: 4 eggs, beaten (or 3 eggs plus 2 egg whites, beaten), EGGLAND’S BEST 3 Tablespoons olive oil, ITALICA with OMEGA-3’S Kosher salt to taste Freshly ground black pepper to taste ½ cup seltzer 1 cup matzo meal 2 Tablespoons parsley, finely chopped
Instructions: In a large bowl, combine eggs, oil, salt, pepper, and seltzer and mix thoroughly. Blend in parsley and matzo meal. Mix again to form a stiff batter. Cover and store in refrigerator 1-3 hours. In a soup pot, bring 5 quarts of water to rolling boil. Remove matzo mixture from refrigerator, oil hands and form golf size balls. Gently drop them into boiling water. Balls should fluff up and float to top. Simmer, partially covered for 30 minutes. Remove from water using a slotted spoon. When cool, store in refrigerator until ready to use. Reheat balls in simmering chicken soup.
Nutritional Facts: n/a

Date: Fri Apr 4 00:00:00 EDT 2008
Title: Good For You Granola Cookies
Teaser:
Servings: 12 large cookies
Ingredients: WET INGREDIENTS: 3 Tablespoons butter, melted (or use applesauce) 2 Tablespoons honey 1 egg, EGGLAND’S BEST 1-teaspoon vanilla extract 1-cup OIKOS nonfat Greek yogurt, STONYFIELD FARM DRY INGREDIENTS: 4 cups granola, KASHI 1 packet instant oatmeal ½ teaspoon baking powder ½ teaspoon salt
Instructions: Preheat over to 350 degrees. Blend liquid ingredients in one bowl. In separate bowl, blend dry ingredients. Then combine wet and dry to mix well. Drop by large tablespoons onto cookie sheets (sprayed with nonstick cooking spray). Flatten down with slightly wet fingers. Bake for 20 minutes. Cool on rack.
Nutritional Facts: High Fiber and Reduced Fat

Date: Fri Mar 28 00:00:00 EDT 2008
Title: PASSOVER BROCCOLI KNISHES
Teaser:
Servings: 6 KNISHES
Ingredients: 1 cup mashed potatoes, prepared, BARBARA’S INSTANT MASHED POTATOES 1/3 cup matzo meal 2 Tablespoons potato starch, BOB’S RED MILL 1 medium onion, finely chopped 1 egg or 2 egg whites, EGGLAND’S BEST 1/2 teaspoon black pepper 1/4 teaspoon salt (optional) 1 cup fresh or frozen broccoli, steamed and finely chopped Non stick cooking spray
Instructions: Preheat oven to 375 degrees. In a bowl combine the potatoes, matzo meal, potato starch, onion, egg, pepper and salt and knead together. Divide the dough into 6 balls and flatten each. Divide the broccoli evenly onto each flattened dough ball. Then fold over the dough, and press edges to seal. Spray a large baking sheet with cooking spray. Arrange the knishes in a single layer and bake for 15 minutes on each side.
Nutritional Facts: Per Serving: Calories 100, Total Fat 1g, Cholesterol 1mg, Sodium 135mg, Carbohydrate 19g , Fiber 1.5g, Protein 4g.

Date: Fri Mar 21 00:00:00 EDT 2008
Title: Creamy Garlic Spinach
Teaser:
Servings: 4
Ingredients: 1 Tablespoon olive oil, Italica with Omega 3’s ½ medium onion, chopped 1 glove garlic, minced 2 packages (5 ounces each) baby spinach, Earthbound Farm 2 Tablespoons reduced fat sour cream 2 teaspoons lemon juice ¼ teaspoon freshly ground black pepper Salt to taste (optional) 1/3 cup sliced almonds, Sunkist Almond Accents
Instructions: In a small sauté pan, heat oil on low. Add onion, garlic and spinach and stir until spinach is wilted (2-3 minutes). Stir in sour cream, lemon juice, salt (optional) and pepper. Sprinkle in sliced almonds.
Nutritional Facts: Per serving: 110 calories, 8 g fat (1.3 g saturated fat), 3 mg cholesterol, 60mg sodium, 3 g dietary fiber, 4 g protein. Rich in vitamin A, vitamin C, iron and calcium.

Date: Fri Mar 14 00:00:00 EDT 2008
Title: Easter Spinach Lasagna
Teaser:
Servings: 6
Ingredients: 1 (16-oz.) container of part skim ricotta, POLLY-O ON SALE 1-1/2 c. shredded part skim mozzarella cheese 1 egg, EGGLAND’S BEST 1 (10-oz.) pkg. frozen chopped spinach, thawed and drained 1/8 tsp. pepper 3/4 tsp. whole oregano 2 (15 1/2 oz.) jars spaghetti sauce 1 (8 oz.) pkg. lasagna noodles-whole wheat or wheat, uncooked BARILLA ON SALE 1 c. water Non-stick Cooking Spray
Instructions: Combine ricotta cheese, 1 c. mozzarella, egg, spinach and spices. Spread 1/2 c. spaghetti sauce in a 12 x 9 x 2 baking dish sprayed with non-stick cooking spray. Place 1/3 of the lasagna noodles over sauce and spread with 1/2 of the cheese mixture. Repeat layers. Top with remaining noodles, spaghetti sauce and 1/2 c. mozzarella cheese; pour water around edges. Cover securely with aluminum foil and bake at 350 degrees for 1 hour 15 minutes. Allow to stand for 15 minutes before serving.
Nutritional Facts: Per serving: 355 calories, 12 g fat (30 percent), 70 mg cholesterol.

Date: Fri Mar 7 00:00:00 EST 2008
Title: ST. PATRICK’S DAY POTATOES AND CABBAGE-Vegetarian
Teaser:
Servings: 6
Ingredients: 2 teaspoons olive oil 2 medium red potatoes, scrubbed and diced into 1/2 inch cubes ½ cup red onions, chopped 1 ½ -pounds green cabbage, coarsely chopped 3 teaspoons white wine vinegar ¼ cup hot water 2 teaspoons caraway seeds, toasted Salt and pepper to taste
Instructions: In a heavy skillet, on medium to high heat, heat oil. Add potatoes and onion, and cook until lightly browned. Stir in cabbage, vinegar and hot water. Continue to cook over medium heat until cabbage is wilted and potatoes are fork tender, stirring frequently. The water should evaporate. If needed, raise heat and continue to cook until the cabbage and potatoes are lightly browned. Sprinkle with caraway seeds and adjust salt and pepper to taste. SERVE WITH TRADITIONAL CORNED BEEF and IRISH SODA BREAD!
Nutritional Facts: Green Cabbage only, 1 cup shredded and cooked (150 grams): 33 calories, 2.9 grams dietary fiber, 210 IU vitamin A, 30 mg vitamin C, 146 mg potassium, 30 micrograms folic acid.

Date: Fri Feb 29 00:00:00 EST 2008
Title: Beef and Vegetable Skillet
Teaser:
Servings: 4
Ingredients: 1-1/4 pounds boneless beef top sirloin steak, cut 3/4 inch thick, CREEKSTONE FARMS 2 teaspoons sesame oil 2 garlic cloves, minced 1 medium red bell pepper, cut into thin strips 3 tablespoons reduced-sodium soy sauce, divided 2 tablespoons water 3 cups fresh baby spinach, EARTHBOUND FARM 1/2 cup scallion 3 tablespoons ketchup 2 cups hot cooked brown rice, prepared without butter or salt
Instructions: Cut beef steak lengthwise in half and then crosswise into 1/4 inch strips. Toss with sesame oil and garlic. Heat 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 and water. Cook 2 to 3 minutes or until pepper is crisp-tender. Add spinach and green onions. Cook until spinach is just wilted. Stir in ketchup, remaining 1 tablespoon soy sauce and beef, heat through. Serve over rice.
Nutritional Facts: Per serving: 334 calories; 9 g fat (3 g saturated fat, 2 g monounsaturated fat), 62 mg cholesterol, 688 mg sodium, 25 g carbohydrate, 2.1 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 Feb 22 00:00:00 EST 2008
Title: SIMPLE HONEY MUSTARD TURKEY BREAST
Teaser:
Servings: 8-10
Ingredients: 1 bone-in (hotel style) turkey breast (6 to 7 pound size) 1/2 cup honey mustard 3/4 teaspoon dried rosemary 1/2 teaspoon onion powder ½ teaspoon dried thyme 1/2 teaspoon garlic powder 1/8 teaspoon pepper
Instructions: Preheat oven to 325 degrees. Place the turkey breast in a shallow roasting pan. In a small bowl, combine remaining ingredients and spoon over the turkey. Cook uncovered for 1-¾ hours to 2-½ hours or until meat thermometer reads 170 degrees. Baste every 30 minutes. Let stand 10 minutes before slicing.
Nutritional Facts: Nutrition Facts for 4 ounces turkey only: 180 calories, 9 g fat, 85 mg cholesterol, 65 mg sodium, 24 g protein.

Date: Fri Feb 15 00:00:00 EST 2008
Title: ITALIAN VEGETABLE CASSEROLE
Teaser:
Servings: 6
Ingredients: 1 medium zucchini, sliced into coins 1 cup mushrooms, diced 1 medium red onion, chopped 1 teaspoon olive oil, ITALICA with OMEGA 3’S 2 cloves garlic, finely chopped 1 teaspoon dried basil 2 teaspoons dried parsley 1 package (11 ounces) HODGSON MILL whole wheat couscous (on sale) 1-can (28 oz.) diced tomatoes 1 cup (cooked or canned) organic chic peas, drained 3 Tablespoons Parmesan cheese, grated (optional) ¼ cup Breadcrumbs (or to taste)
Instructions: Cook couscous according to package directions and set aside. In a large, non-stick sauté pan, heat oil and sauté zucchini, mushrooms, onion, and garlic until zucchini is slightly browned and onions are translucent. Place the cooked couscous into an 8" x 8" x 2” or 11” x 7” x 2” glass baking dish. Pour the veggie mixture diced tomatoes and chic peas on top and mix well. Preheat oven to broil. Sprinkle cheese over mixture (optional). Then sprinkle breadcrumbs on top. Broil 5-10 or until breadcrumbs are browned and "cheese" is melted. Serves 6. This dish is a one-dish meal and is complete in protein. Or can be served as a side dish with a bottom round roast, baked fish or chicken cutlets.
Nutritional Facts: High in Fiber and Low In Fat

Date: Fri Feb 8 00:00:00 EST 2008
Title: Sautéed Flounder with Orange Sauce
Teaser:
Servings: 4
Ingredients: 1/3 cup all-purpose flour, BOB’S RED MILL Freshly ground pepper to taste 1 pound flounder 1 tablespoon extra-virgin olive oil, ITALICA with Omega 3’s 1 medium onion, finely chopped (about 1/3 cup) 1/2 cup mirin 1 cup freshly squeezed orange juice, ORGANIC VALLEY 2 teaspoons Dijon mustard 2 tablespoons chopped fresh parsley
Instructions: Mix flour and pepper in a shallow dish. Thoroughly dredge fish fillets in the mixture. Heat oil in a large nonstick skillet over medium-high heat. Add the fish and cook until lightly browned and just opaque in the center, 3 to 4 minutes per side. Transfer to a plate and cover loosely with foil. Add onions to the pan and cook over medium-high heat, stirring often, until softened and begins to brown, about 3 minutes. Add mirin and bring to a simmer, scraping up any browned bits. Cook until most of the liquid has evaporated, 1 to 2 minutes. Add orange juice and mustard and simmer until the sauce thickens a bit, about 5 minutes. Stir in parsley. Transfer fish to individual plates, top with sauce and serve.
Nutritional Facts: Per serving: 200 calories, 4.5 g fat, 12 g carbohydrate, 23 g protein, 612 mg potassium, excellent source vitamin C and folate, low in sodium.

Date: Fri Feb 1 00:00:00 EST 2008
Title: London Broil with Caramelized Onions
Teaser:
Servings: 4
Ingredients: 1-pound (3/4 inch thick) top round London Broil, CREEKSTONE FARMS 2 Tablespoons Dijon mustard 1-teaspoon fresh rosemary 1-teaspoon olive oil, ITALICA with Omega 3’s 2 large red onions, sliced 2 Tablespoons vinegar ½ cup raisins (organic) 2 teaspoons honey
Instructions: Preheat broiler for 10 minutes. Combine mustard and rosemary and spread over steak. Broil on rack of broiler pan so surface of beef is 2-3 inches from heat for ¾ inch thick steaks. Broil 6-7 minutes per side (for medium rare to medium). Let rest 5 minutes before slicing. Heat olive oil over medium high. Add onions and sauté 7 minutes. Add vinegar, raisins and honey and cook 7 minutes. Slice meat into thin strips and fan out on a plate. Serve with onion topping. To make clean up easier, line the bottom of your broiler pan with foil. Brush broiler rack with oil or spray with cooking spray to make clean up a breeze. Use tongs instead of a fork for turning meat to prevent natural juices from escaping.
Nutritional Facts: Nutrition Facts for beef only (3 oz, cooked): 150 calories, 7 g fat, 70 mg cholesterol, 50 mg sodium.

Date: Fri Jan 25 00:00:00 EST 2008
Title: Penne With Escarole and Ricotta
Teaser:
Servings: 6
Ingredients: 1 (16 oz.) Pasta (Penne)-preferably whole wheat 3 cloves garlic, halved 1 ½ cups escarole, cleaned, and chopped 2 Tablespoons extra virgin olive oil, ITALICA with Omega-3’s 1/4 cup freshly grated Parmigiano Reggiano cheese, divided 1/4 teaspoon freshly ground black pepper 1 cup part-skim or LITE ricotta cheese 1 Tablespoon chopped fresh basil (may substitute 1 tsp dried basil)
Instructions: Cook Penne (and add garlic to water) according to package directions. Add escarole during last 5 minutes of cook time. Drain, removing garlic. Place pasta and escarole in large bowl. Add oil, 2 tablespoons Parmigiano cheese, basil, and pepper; toss to coat. Stir in ricotta cheese. Sprinkle with remaining Parmigiano cheese. (Optional: Add 1 cup diced tomatoes)
Nutritional Facts: PER SERVING: 445 calories, 10 g fat (3 g saturated fat), 20 g protein, 69 g carbohydrate, 150 mg sodium.

Date: Fri Jan 18 00:00:00 EST 2008
Title: NO FRY SALMON CAKES
Teaser:
Servings: 5 Cakes
Ingredients: For Cakes: 1 can (14 ¾ ounce) pink salmon, boneless and skinless, drained ¾ cup rolled oats, uncooked 1/3 cup fat free milk-Organic Valley 2 egg whites, lightly beaten-Eggland’s Best 2 Tablespoons onion, finely chopped 1 Tablespoon fresh dill, finely chopped (or 1 teaspoon dried) For Sauce: ½ cup plain nonfat yogurt-Stonyfield Farm 1/3 cup cucumber, seeded and chopped 1 Tablespoon onion, finely chopped 1 Tablespoon fresh dill, finely chopped (Or 1 teaspoon dried)
Instructions: Combine all ingredients for sauce in a small bowl and mix well. Cover and chill while making salmon cakes. Combine all ingredients for salmon cakes in medium bowl and mix well. Let stand 5 minutes. Shape into 5 oval patties about 1 inch thick. Lightly spray non-stick skillet with non-stick cooking spray. Cook salmon cakes over medium heat 3 to 4 minutes on each side or until golden brown and heated through. Serve with sauce. Makes 5 salmon cakes. Recipe adapted from www.quakeroatmeal.com
Nutritional Facts: Nutrition Information per salmon cake: 180 calories, 6 g fat, 30 mg cholesterol, 12 g carbohydrate, 2 g dietary fiber, 19 g protein.

Date: Fri Jan 11 00:00:00 EST 2008
Title: Southwest Beef Pot Roast
Teaser:
Servings: 8-10
Ingredients: 1 beef bottom round roast-Creekstone Farms 2 teaspoons extra virgin olive oil-Italica with Omega-3’s 2 teaspoons ground cumin 1 jar (16 ounces) chunky salsa-Green Mountain Gringo Black pepper to taste Salt to taste-optional 1 can (15 ounces) black beans, rinsed and drained-Eden or Walnut Acres 1½ cups frozen corn
Instructions: Press cumin evenly onto all surfaces of beef roast. Heat oil in stockpot over medium heat until hot. Place roast in stockpot and brown evenly. Pour off drippings. Season roast with pepper and salt (optional), then add salsa. Bring to a boil. Reduce heat and cover tightly. Simmer 2-1/2 to 3-1/4 hours or until roast is fork-tender. Remove roast and keep warm. Skim fat from cooking liquid. Stir in beans and corn and bring to a boil. Reduce heat and simmer, uncovered, 8 to 10 minutes or until liquid is slightly thickened. Let stand for 10 minutes then carve roast into thin slices. Serve with bean mixture.
Nutritional Facts: Nutrition information per serving: 247 calories, 7 g fat (2 g saturated fat, 3 g monounsaturated fat), 72 mg cholesterol, 20 g carbohydrate, 4.0 g fiber, 30 g protein, 5.3 mg niacin, 0.4 mg vitamin B6, 1.5 mcg vitamin B12, 3.2 mg iron, 30.6 mcg selenium, 4.8 mg zinc.

Date: Fri Jan 4 00:00:00 EST 2008
Title: Shrimp + Whole Wheat Pasta -Sun Dried Tomato Basil
Teaser:
Servings: 3
Ingredients: 1 cup uncooked whole wheat pasta (DAVINCI ON SALE) ½ pound of extra large frozen shrimp, thawed (ON SALE) 6 oz. of sun-dried tomatoes 4 plum tomatoes, finely diced 3 cloves garlic, minced 1 bunch fresh basil, chopped ½ red onion, diced 2 Tablespoons extra virgin olive oil (ITALICA WITH OMEGA-3’S) ¼ cup balsamic vinegar ½ cup tomato juice (low sodium) Juice from 1 lemon Freshly ground black pepper to taste
Instructions: Soak sun-dried tomatoes for 5-10 minutes in hot water to cover. Reserve soaking water, julienne the re-hydrated tomatoes and set aside. Cook pasta according to directions. Strain and set aside. In a large sauté pan, sauté garlic and onions in olive oil for 1-2 minutes. Add shrimp and brown for 1-2 minutes. Add diced tomatoes, sun-dried tomatoes with reserved liquid, tomato juice and balsamic vinegar. Bring ingredients to a simmer. Add pasta, fresh basil and bring back to a simmer. Finish with juice from lemon and season to taste.
Nutritional Facts: Nutrition Facts per serving: 420 calories, 12 g fat, 115 mg cholesterol, 58 g carbohydrate, 28 g protein.

Date: Fri Dec 28 00:00:00 EST 2007
Title: Easy Eggs Florentine
Teaser:
Servings: 4
Ingredients: 1 package (10 oz.) frozen chopped spinach, thawed and well drained 4 King Kullen large eggs (or organic eggs) 1/4 cup chunky salsa (Green Mountain Gringo Salsa) 1/4 cup reduced-fat Monterey Jack cheese (Organic Valley), or other reduced fat cheddar Cooking spray
Instructions: Preheat oven to 325 degrees. Spray 4 (6 oz.) custard cups with cooking spray. Press spinach into coated cups. With back of spoon, make an indentation in center of spinach. Break and slip an egg into each indentation. Top each with 1-tablespoon salsa and 1-tablespoon cheese. Bake in oven until whites are completely set and yolks begin to thicken but are not hard, about 20 minutes.
Nutritional Facts: Nutrition Facts per serving: 124 calories, 7 g fat, (2 g Sat Fat), 217 mg cholesterol, 260 mg sodium, 4 g carbohydrates, 10 g protein, and 10 percent or more of the RDI Vitamin A, Riboflavin, Vitamin C, Calcium, Phosphorus and Iron.

Date: Fri Dec 21 00:00:00 EST 2007
Title: CHRISTMAS ITALIAN SOUP
Teaser:
Servings: 4(1 cup per serving)
Ingredients: 1 (16-17 ounce) package frozen mixed bell pepper strips, thawed (stir-fry mix) 1 (14-15 ounce) can diced tomatoes, undrained 1 (14-15 ounce) can low sodium chicken broth (Health Valley) 1 (14-15.5 ounce) can organic navy beans, rinsed and drained 2 Tablespoons fresh basil leaves, chopped 3 Tablespoons fresh flat leaf parsley, chopped ½ teaspoon dried oregano 1 clove garlic, minced Black pepper and salt to taste
Instructions: In a food processor or blender, process bell peppers, diced tomatoes, broth, beans, basil, parsley, oregano and garlic until slightly chunky or smooth. Pour into a large saucepan and simmer, covered for 20-30 minutes. Remove from heat and season with salt and pepper to taste.
Nutritional Facts: Per Serving: 125 calories

Date: Fri Dec 14 00:00:00 EST 2007
Title: Christmas Lasagna
Teaser:
Servings: 8
Ingredients: 2 teaspoons extra virgin olive oil 2 garlic cloves, crushed 1 medium onion, finely chopped 1 1/2 cups mushrooms, sliced 1 celery stalk, chopped 2 medium carrot, diced 1 medium zucchini, chopped 1 28-ounce can crushed tomatoes (organic) 2 Tablespoons tomato paste 1 teaspoon dried oregano Freshly ground black pepper 2 cups baby spinach salad leaves, roughly chopped 1- 15-ounce container fat-free or low fat ricotta 8-ounces no-cook lasagna noodles 3/4 cup reduced fat shredded mozzarella cheese
Instructions: Preheat oven to 375 degrees, and spray an 11 X 7-inch baking dish with nonstick cooking spray. Heat oil in a large saucepan. Sauté garlic for 1 minute. Then add onion, mushrooms, celery, carrots, and zucchini. Sauté for 10 minutes until vegetables are tender. Add crushed tomatoes, tomato paste, oregano and black pepper. Simmer for 10 minutes. Stir in spinach. Spread a cup of the sauce on the bottom of the baking dish. Top with one-third of noodles, followed by half the ricotta cheese. Add another layer of sauce, followed by noodles and remaining ricotta cheese. Continue with remaining noodles and sauce, ending with sauce. Sprinkle top with mozzarella and bake for 30 minutes.
Nutritional Facts: Per Serving: Calories 300, Total Fat 4g, Cholesterol 42mg, Sodium 450mg, Fiber 4.5 grams.

Date: Fri Dec 7 00:00:00 EST 2007
Title: Festive Chicken Piccata
Teaser:
Servings: 4
Ingredients: 4 thinly sliced chicken cutlets (or pound until thin) 1 ½ Tablespoons extra virgin olive oil Freshly ground black pepper to taste Salt to taste (optional) 4 Tablespoons flour ½ cup low sodium chicken broth (Health Valley or Imagine) 2 shallots, diced 3 Tablespoons lemon juice 1 Tablespoon capers, rinsed and drained 3 Tablespoons fresh parsley, chopped
Instructions: Heat oil in a large non-stick skillet on medium-high heat. Season cutlets with salt and pepper, and then dredge them in flour. Sauté the cutlets for about 3 minutes, turning. Add shallots and cook with cutlets another 3 minutes. Remove cutlets and place on a platter. Add the broth to the pan and release any pan drippings with a wooden spoon. Simmer broth until reduced by half. Add lemon juice and capers to pan. Pour sauce over cutlets, sprinkle with parsley and serve over mashed potatoes and steamed broccoli.
Nutritional Facts: Per serving: 215 calories, 7 grams fat.

Date: Fri Nov 30 00:00:00 EST 2007
Title: Chanukah Low-Fat Potato Latkes
Teaser:
Servings: Makes 12-15 latkes
Ingredients: 1 ½ pounds Yukon Gold or Russet Potatoes 1 medium onion 1/4 cup flour, BOB’S RED MILL 1-egg or 2 egg whites Freshly ground black pepper to taste Salt to taste (optional)
Instructions: Preheat oven to 450 degrees. Peel, cut and shred potatoes and onion, using a grater or a food processor. Place a large cookie sheet in preheated oven. Put shredded potatoes and onion into a colander and squeeze out as much moisture as possible. Transfer mixture to a large bowl. Add flour, egg whites and black pepper, and combine well. Remove cookie sheet from oven and coat with nonstick cooking spray. Form 2-2 1/2-inch flattened rounds with the potato mixture and place on hot cookie sheet. Bake for 7-8 minutes per side, or until crisp and golden.
Nutritional Facts: Per 4-5 latkes: Calories 190, Total Fat 0.5g, Cholesterol 0mg, Sodium 39mg, Carbohydrate 40g, Fiber 4g, Protein 7g.

Date: Fri Nov 23 00:00:00 EST 2007
Title: Low Fat Pumpkin Pie
Teaser:
Servings: 8
Ingredients: 1-cup ginger snaps (about 16 cookies) 16 oz can pumpkin 4 egg whites 1/3 - cup raw sugar, Hain 1- teaspoon ground cinnamon ¾ teaspoon ground ginger ¼ teaspoon ground cloves 1 ½ cups vanilla soymilk, Silk Nonstick cooking spray
Instructions: Preheat the oven to 350 degrees. Grind the cookies in a food processor. Lightly spray a 9" glass pie pan with vegetable cooking spray. Pat the cookie crumbs into the bottom of the pan evenly. In a large mixing bowl, combine the rest of the ingredients until evenly distributed. Pour into the crust and bake for about 45 minutes. Allow pie to cool and store in the refrigerator.
Nutritional Facts: Per slice: 120 calories, 2.4 g fat, 61mg sodium, 2.4 g dietary fiber.

Date: Fri Nov 16 00:00:00 EST 2007
Title: APPLE WHOLE-WHEAT STUFFING
Teaser:
Servings: 6
Ingredients: 8 SLICES OF WHOLE-WHEAT BREAD, CUT INTO ½ INCH CUBES 2 ½ CUPS CHICKEN BROTH (HEALTH VALLEY) 1 ONION, DICED 2 STALKS OF CELERY, DICED 2 GRANNY SMITH APPLES, STEMILT (ORGANIC), PEELED, CORED, DICED ½ TSP DRIED SAGE PINCH OF THYME BLACK PEPPER TO TASTE
Instructions: Preheat oven to 350 degrees. In a large baking pan, bake cubes of bread until dried and brown (10-15 minutes). Place chicken stock, onion, celery, apples, sage, thyme and pepper in a saucepot with a lid and simmer for 10 minutes until apples are soft. Spray a large baking dish with non-stick cooking spray. Mix apple mixture with the dried bread cubes, and then spread mixture into baking dish. Bake at 325 degrees, covered for 15-20 minutes. Amount of liquid can be adjusted to your preference.
Nutritional Facts: NUTRITION FACTS PER SERVING: 120 CALORIES, 1.5 G FAT, 24 G CARBOHYDRATE, 3 G FIBER, 12 G SUGAR, 5 G PROTEIN.

Date: Fri Nov 9 00:00:00 EST 2007
Title: Shrimp With Whole-Wheat Fettuccine
Teaser:
Servings: 4
Ingredients: 6 ounces Savoy cabbage (yellow and green leaves), cut into ¼ inch strips ½ pound whole-wheat fettuccine 1-Tablespoon olive oil 1 clove garlic, minced ¼ cup shallots, sliced 2 scallions, cut diagonally into thin slices 1 teaspoon dried tarragon (or 1 Tablespoon fresh, chopped) 1 pound cooked shrimp ½ cup reserved pasta cooking liquid ¼ cup reduced fat sour cram or low fat plain yogurt Freshly ground black pepper
Instructions: Bring a large pot of water to a boil. Add cabbage and cook about 1 minute. Drain and reserve the liquid. Pat the cabbage dry and set aside. Bring water back to a boil and add fettuccine and cook according to package directions for “al dente”. Drain, and reserve ½ cup of the liquid. Rinse pasta with cold water and set aside. Heat the oil in a large non-stick skillet and sauté garlic and shallots for 1 minute. Add scallions, cabbage and tarragon. Cook for 1 minute. Then add shrimp and fettuccine with the reserved ½ cup pasta liquid. Toss and cook 1 minute to heat evenly. Add sour cream (or yogurt) and stir to mix (do not over mix). Season with black pepper to taste and serve.
Nutritional Facts: Low fat and high fiber.

Date: Fri Nov 2 00:00:00 EDT 2007
Title: One-Pot Chicken with Rice and Greens
Teaser:
Servings: 4
Ingredients: 1-Tablespoon canola oil ¾ pound boneless, thin sliced chicken breasts, diced 1 medium yellow onion, diced 1 green bell pepper, seeded and diced 1 Tablespoon fresh ginger, chopped 2 medium tomatoes, diced 2 teaspoons curry powder 2 teaspoons dried thyme ¼ teaspoon cayenne pepper 1½ cups jasmine rice 2 carrots, diced 2 Tablespoons tomato paste 2 cups fresh spinach, chopped
Instructions: In a large saucepan, heat the oil. Add the chicken and cook over medium-high heat for 5 minutes (or until browned). Stir in onion, green pepper, and ginger and cook stirring for 6 minutes. Add tomatoes, curry powder, thyme, cayenne pepper and cook over medium heat, stirring for 3 minutes. Stir in rice, 3 cups water, carrots, tomato paste and spinach and bring to a simmer. Stir the rice, cover the pan and cook over low heat until the water is absorbed (about 20 minutes). Fluff the grains and let stand for 10 minutes before serving.
Nutritional Facts: Low Fat and High in Fiber

Date: Fri Oct 26 00:00:00 EDT 2007
Title: Apple Walnut Muffins
Teaser:
Servings: 18
Ingredients: 1 cup all-purpose flour 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 organic sugar) 1 egg (SAUDER’S) 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 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, brown 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, filling about three-fourths full. Bake for 20-25 minutes or until muffins spring back when touched lightly in the center. (Recipe modified from www.diabetes.org)
Nutritional Facts: 1 muffin (57 grams)= 100 calories, 2 g fat, 18 g carbohydrate, 12 mg sodium, 10 mg cholesterol.

Date: Fri Oct 19 00:00:00 EDT 2007
Title: POACHED PEARS
Teaser: It’s Pear Season, Enjoy POACHED PEARS
Servings: 4
Ingredients: 1-cup orange juice ½- cup apple juice 1-teaspoon ground cinnamon 1-teaspoon ground nutmeg 4 whole pears 1/2 cup fresh blueberries 2 Tablespoons fresh mint, chopped
Instructions: In a small bowl, combine the juices, cinnamon and nutmeg. Stir to mix evenly. Peel the pears and leave the stems. Remove the core from the bottom of the pear. Place in a shallow non-reactive pan. Add the juice mixture to the pan and set over medium heat. Cover and simmer for about 30 minutes, turning pears frequently. Don't boil. Transfer the pears to individual serving plates. Garnish with blueberries and mint. Serves 4.
Nutritional Facts: 1 medium pear (166g/5.9 ounces) = 100 calories, 1 g fat, 0 sodium, 210 mg potassium, 25 g carbohydrate, 4 g dietary fiber, 1 g protein, 10 percent DV vitamin C.

Date: Fri Oct 12 00:00:00 EDT 2007
Title: CAULIFLOWER MASHED POTATOES
Teaser:
Servings: 6-8
Ingredients: 1 large head cauliflower, cut into florets (discard core and large stems) 1 (14 ounces) can chicken or vegetable broth (or homemade - about 1-3/4 cups) 2 ounces Neufchatel cream cheese 4 Tbsp reduced fat sour cream 1/2 cup reduced fat shredded cheddar cheese or Veggie Cheese (Galaxy Foods Veggie Shreds) 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, cheddar shreds, scallion and seasoning.. Pulse to combine.
Nutritional Facts: Lower in fat, high in fiber, low carb

Date: Fri Oct 5 00:00:00 EDT 2007
Title: Stir-Fry Pork with Noodles
Teaser:
Servings: 2
Ingredients: 1/4 cup cooking sherry 2 medium cloves garlic, crushed 1 Tablespoon chopped fresh ginger (or 1 teaspoon ground) 3/4 lb pork tenders, cut into 1/2-inch pieces (optional substitute: chicken tenders cut into cubes) 2 Tablespoons cornstarch 1 Tablespoon hoisin sauce 1-Tablespoon water 1-teaspoon canola oil 1 cup sliced celery, diced 1 cup sliced carrots, diced 2 Tablespoons slivered almonds Freshly ground black pepper 2 scallions, chopped (about 1/2 cup) 4 ounces angel hair pasta
Instructions: Cook angel hair pasta according to package directions and set aside. Mix sherry, garlic, and ginger together. Marinate the pork in sherry mixture for 5 minutes while preparing other ingredients. Remove pork from mixture to a plate, reserving marinade. Sprinkle cornstarch over pork, toss together, and set aside. Mix hoisin sauce and water with reserved marinade. Heat oil in a wok or non-stick skillet. Add celery and carrots and stir-fry 2-3 minutes. Add pork and almonds to skillet and stir-fry 1-2 minutes. Add marinade to the wok and toss for about one minute (until the sauce simmers). Season with black pepper to taste. Pour over pasta and sprinkle with scallions.
Nutritional Facts: NA

Date: Fri Sep 28 00:00:00 EDT 2007
Title: Italian Country-Style Vegetable Stew
Teaser:
Servings: 4
Ingredients: 1-Tablespoon extra virgin olive oil 2 garlic cloves, peeled and crushed 1 onion, cut in thick slices 2 celery stalks, sliced crosswise 1 teaspoon rosemary, chopped 1 medium eggplant, medium dice 2 yellow peppers, cut into strips 2 white potatoes, medium dice 4 ripe tomatoes, peeled, seeded, and cut into chunks 1 red chili pepper to taste (or dried red chili pepper flakes) Salt and freshly ground black pepper to taste 1 1/2 c white beans, cooked (organic), drained 2 Tablespoons Italian parsley, chopped 2 Tablespoons basil leaves, chopped ½ -cup part skim ricotta cheese (optional)
Instructions: In a wide, shallow pan, heat olive oil (low-medium heat) and sauté garlic, onion, celery and rosemary. Stir often, until the vegetables become limp, about 5 minutes. Add the remaining vegetables, the chili pepper, and salt and pepper to taste. Stir well and cover tightly. Cook over low heat for about 30 minutes. Stir occasionally. If the mixture becomes dry, add water, a few tablespoons at a time. Add the beans during the last 5 minutes of cooking. At the end of the cooking time, if the juices are thin, raise the heat and cook quickly until the juices thicken. Stir in the remaining herbs (parsley and basil) and remove the pan from the heat. Serve warm or at room temperature with a dollop of ricotta cheese.
Nutritional Facts: High fiber and low fat!

Date: Fri Sep 21 00:00:00 EDT 2007
Title: Poached Chicken
Teaser:
Servings: 4
Ingredients: 2 whole chicken breasts with bone, halved (Murray’s) 2 cups chicken broth, low sodium (Health Valley or Imagine) 2 Tablespoons fresh parsley, chopped ½ teaspoon thyme 1 teaspoon whole black peppercorn 1 bay leaf 1 onion 3 carrots, chopped into 1 ½-inch pieces 1 stalk celery, chopped into 1 ½ -inch pieces 2 cups whole-wheat couscous (optional)-cook according to package directions and set aside
Instructions: In a large saucepan, place chicken and add remaining ingredients. Bring to a boil and immediately turn heat down to a simmer. Simmer 20 minutes. Cook, covered, over medium high heat until liquid boils. Reduce heat and simmer 20 minutes. Remove chicken and vegetables to platter. Strain stock. Slice chicken. Place sliced chicken and vegetables back in broth and serve over cooked whole-wheat couscous
Nutritional Facts: Per serving (without couscous): 160 calories, 2 grams fat.

Date: Fri Sep 14 00:00:00 EDT 2007
Title: Easy Apple Pie
Teaser:
Servings: 8
Ingredients: 1 (9-inch) pie shell (made with non-hydrogenated fat) 5 cups apples-local or organic, cored and sliced (Stemilt) 2 tablespoons whole-wheat pastry flour ½ cup sugar in the raw (Hain) ½ teaspoon ground cinnamon ¼ teaspoon nutmeg ¾ cup rolled oats (Bob’s Red Mill)
Instructions: Preheat oven to 425 degrees F. Fit pastry shell into a pie pan and place in freezer. Place apples in a large bowl. In a separate bowl, combine flour, sugar, cinnamon and nutmeg. Mix well, then evenly toss with apples. Remove pie shell from the freezer and place apple mixture in the shell. Lay a sheet of foil over the top of the apple mixture (but do not seal). Bake in the preheated oven for 10 minutes. Remove foil and sprinkle with the rolled oats. Reduce heat to 375 degrees F and bake 30-35 minutes more. If needed, cover loosely with aluminum foil to prevent excess browning.
Nutritional Facts: Low in fat and high in fiber! Modification: To reduce sugar, only use ¼ cup sugar in the raw.

Date: Fri Sep 7 00:00:00 EDT 2007
Title: SWEET POTATO AND CARROT TZIMMES
Teaser: A TRADITIONAL ROSH HASHANAH RECIPE
Servings: 8
Ingredients: 1-pound baby carrots, cut in half 6 sweet potatoes, organic, dice into 1-inch pieces 1/2 cup pitted prunes 1 cup orange juice 1/2 tsp cinnamon 2 Tablespoons honey 1 (20 oz) can pineapple chunks, drained 1 (11 oz) can mandarin oranges, drained
Instructions: In a 3-quart saucepan steam carrots and sweet potatoes until tender but firm. Preheat oven to 350 degrees F. Place carrots and sweet potatoes in a 3-quart casserole with prunes. Combine gently. Mix orange juice, honey and cinnamon. Pour evenly over casserole. Bake covered, for 30 minutes. Uncover, stir gently, add pineapple chunks and mandarin oranges and bake another 10 minutes.
Nutritional Facts: High in Fiber and Fat-Free!

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