Heidi’s SBD Phase I Recipes

 

All recipes provided by Heidi C. except as noted

Word document compiled by Paloma

 

 

List of Recipes

 

This document is not hyperlinked but to quickly go to any recipe, highlight the name in the list below. 

While holding down the Ctrl key, press C F V and Enter in sequence.

 

Shrimp with Sweet Pea Sauce
Cheddar-stuffed Burgers
Minted Peas and Wax Beans
Lime Asparagus with Goat Cheese
Mesclun Salad
Louisiana Blackened Chicken Salad
Spicy and Tangy Shrimp
Grilled Chili Chicken Caesar with Salsa Ranch Dressing
Shrimp, Scallops, and Snow Peas
Fricassee of Golden Chanterelle Mushrooms
Buttered Asparagus
Dijon Almond Chicken
Cheese-Stuffed Beef Rolls
Lemon Dill Chicken
Asparagus Vinaigrette - Very time consuming and for the more-experienced
Shrimp in Cabbage Leaves with Basil Sauce
Red Snapper with Matchstick Vegetables
Steamed Fish with Napa Cabbage, Shiitake Mushrooms, and Chinese Black Beans
Beef Patties, Sautéed Vegetables, and Blue Cheese
Skewered Fresh Tuna with Lime
Fireside White Bean and Sausage Soup
Firecracker Salad
Hot Oriental Salad
Oriental Toss
Cucumber Fan Salad
Bean Sprout and Spinach Salad
Grilled Oriental Fish Steaks
Cantonese Chicken Salad
Yangtze Stir-Fry
Celery Sauté
Simply Green Beans
Seviche
Jade Salad with Sesame Vinaigrette
Grilled Tuna with Vegetables in Herb Butter
Tuna and Vegetables a la Grecque
Gazpacho Tuna Salad
Tuna-Lettuce Bundles
Spicy Pork Strips
Marinated Mushrooms
Oriental Tea Eggs
Smoked Chicken and Black Bean Soup
Asparagus with Prosciutto-Bacon and Eggs
Garlic-Stuffed Chicken
Last Minute Chicken
Mexicana Chicken
Peppery Chicken Skillet
Jalapeno Chicken
Sicilian Chicken
Greek Goddess Salad
Seattle Steak Salad
Sautéed Steak Diane
Chili-Spiced Chicken
Citrus-Skillet Pork Chops
Easy Chop Dinner
Pennsylvania Pot Roast
Company Beef Medallions
Marinated Beef Roast
Lemon-Herb Flank Steak
Steak Royale
Southwestern-Style Steak
Savory Stuffed Tenderloin
Sirloin Tip Marsala
Summertime Steak Strips
Marinated Flank Steak
Mushroom-Pepper Toss
Moroccan Party Dip
Mock Guacamole
Chocolate-Almond Crisps
Quick Veggie Chili
Great Salad for Summer - submitted by lisagk
Garlic Grilled Scallops
Chicken Cacciatore
Thick and Spicy BBQ Chicken
Super Quick Turkey Cutlets
Chicken Marengo
Baton Rouge Chicken
Chicken Marsala
Chicken Piccata
California Chicken
Chicken Bake Roma
Burgundy Chicken
Chicken Florentine
Country Cornish Hens
Lemon-Garlic Chicken
Quick-Fix Chicken
Chicken Roll-Ups
Tangy Turkey Sauté
Chicken Cilantro
Tomato Grilled Chicken
Asian-Style Chicken Salad
Gateau of Marinated Salmon with Cucumber Salad and Crème Fraiche
Chicken and Pepperoncini Salad with Feta
Chickpeas with Aubergine, Courgette and Spinach or
Chickpeas with Zuccini, Eggplant and Spinach
Spicy Blue Cheeseburgers
Tuna Tartare on Cucumber Slices
Broiled Flounder A La Moutarde
Spinach with Garlic and Pine Nuts
Cherry Tomatoes with Choice of Herbs
Shrimp in Tomato Sauce with Almonds and Pine Nuts
Eggplant Caponata
Roasted Eggplant with Curry, Cilantro, and Red Bell Pepper
Spicy Black Bean Salad
White Bean and Rosemary Salad
Avocado and Hearts of Palm
Tomato and Basil Salad
Oven-Roasted Shrimp with Salsa
Steak with Fresh Herbs
Chicken Royale
Zesty Chicken En Papillote
Chile-Lime Shrimp
Bass with Mint-Parsley Pesto
Grilled Steaks with Horseradish Guacamole
Grilled Chicken and Prosciutto Salad
Grilled Steak Wraps with Spicy Peanuts
Six-Bean Salad with Tomato Vinaigrette

 

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Shrimp with Sweet Pea Sauce

 

2 Tablespoons olive oil

20 Peeled and deveined jumbo shrimp (about 1 1/2 pounds)

1/2 teaspoon salt, divided

1/4 teaspoon of black pepper

1 cup fat-free, less-sodium chicken broth

1 teaspoon minced garlic

1 (10-ounce) package of frozen petite green peas

1/4 cup fresh mint leaves (if you are going to used dried use a third of what's suggested for fresh otherwise it is mint overkill!)

2 Tablespoons of butter (Smart spread allowed, but I actually unscrew my bottle of I Can't Believe It's Not Butter Spray and use that- hubby can't tell the difference at all!)

2 teaspoons of white wine vinegar

 

Heat oil in a large nonstick skillet over medium-high heat. Sprinkle shrimp with 1/4 teaspoon salt and pepper. Add shrimp to pan; cook 4 minutes, turning once. Remove from pan; keep warm.

 

Add broth, garlic, and peas to pan; simmer 3 minutes. Combine 1/4 teaspoon salt, pea mixture, mint, and butter in a blender; process until smooth. Add vinegar; pulse to combine. Spoon 1/3 cup pea sauce onto each of 4 plates; top each serving with shrimp.

 

Yield: 4 servings (usually my husband and I just split this and it's very filling alone without side dishes).

 

 

Cheddar-stuffed Burgers

 

3 Tablespoons of worcestershire sauce

2 Tablespoons of parsley, chopped

1 1/2 teaspoon of chili powder

1 Teaspoon garlic powder

Salt

1/2 Teaspoon of minced dried onion

1/2 Teaspoon ground pepper

1/4 Teaspoon of hot sauce

1 1/2 lbs of very lean ground beef

1 ounce low-fat cheddar cheese cut into 4 pieces

 

Prepare the broiler. Combine the first 8 ingredients. Stir half of the mixture into beef and combine well. Divide into 8 equal patties and place 1 piece of cheese on 4 of them. Top with remaining patties, pinching edges to seal. Broil, turning once, until cooked through, brushing remaining sauce over burgers during the last 2 minutes of cooking time. Enjoy! No bun necessary.

 

Serves 4

 

 

Minted Peas and Wax Beans

 

2 Pounds fresh peas, shelled (about 2 cups shelled peas)

1/2 Pound of wax beans

1 Tablespoon olive oil

1 Tablespoon of smart spread of I Can't Believe It's Not Butter Spray

1/2 teaspoon of kosher salt

1/8 teaspoon ground black pepper

1 teaspoon of lemon juice

2 Tablespoons fresh mint, coarsely chopped

 

Bring a large pot of salted water to a boil. Add the peas and beans and cook until crisp-tender, 3-4 minutes. Drain, heat the oil and butter in a large skillet over med-high heat. Add the peas, beans, salt, pepper, and lemon juice and cook until heated through, about 2 minutes. Remove from heat, add the mint, and toss well.

 

Serves 4

 

 

Lime Asparagus with Goat Cheese

 

1 Pound asparagus- peeled, trimmed, and halved lengthwise if very thick

2 Tablespoons pine nuts

1 Tablespoon lime juice

2 Tablespoons olive oil

1/4 teaspoon kosher salt

2 ounces of goat cheese

 

Bring a large pot of salted water to a boil. Add the asparagus and cook until crisp-tender, 3-4 minutes. Drain. Meanwhile, in a skillet, lightly toast the pine nuts over med-high heat, stirring occasionally, about 5 minutes. Set aside. In a large bowl, whisk together the lime juice, oil, and salt until smooth. Add the asparagus and toss well. Top with the goat cheese and toasted pine nuts before serving.

 

Serves 4

 

 

 

 

Mesclun Salad

 

4 cups mesclun salad mix

2 teaspoons of finely chopped shallots

1 1/2 tablespoon of rice vinegar

Black pepper

 

Wash the mesclun salad, pat dry and place in bowl. Add the shallots and toss with the rice vinegar. Transfer to plates and add pepper to taste.

 

Serves 4

 

 

Louisiana Blackened Chicken Salad

 

1/4 cup red wine vinegar

1 tablespoon extra-virgin olive oil

1 2-ounce jar chopped pimiento (not sure if this is allowed…

2 cloves garlic, minced

2 tablespoons drained capers

1 tablespoon plus 2 teaspoons hot sauce

1/4 teaspoon salt

1/8 teaspoon black pepper

1/2 pound of mushrooms, sliced

4 scallions, chopped

24 cherry tomatoes

10 cups of torn mixed salad greens

 

In a salad bowl combine vinegar, oil, pimiento, garlic, capers, hot sauce, salt, and pepper. Whisk until well blended. Add mushrooms and scallions. Toss to coat thoroughly. Refrigerate for 30 minutes.

 

Flatten chicken breasts to 1/4-inch thickness. In a small bowl, combine cayenne, black pepper, salt, cumin, and paprika. Mix thoroughly. Sprinkle evenly over both sides of chicken pieces and rub into meat.

 

Liberally coat a large skillet, preferably cast iron, with cooking spray and place over high heat until very hot, about 2 minutes. Be sure your kitchen is well ventilated. Place chicken pieces in hot skillet and cook for 2 minutes. Turn and cook for 1 1/2- 2 minutes longer or until no longer pink in the center. Cut into thin strips.

 

Toss tomatoes and mixed greens with dressing in salad bowl. Place equal amounts on each of the four plates. Place chicken pieces ontop of lettuce. Sprinkle freshly ground black pepper over all and serve.

 

Serves 4

 

 

Spicy and Tangy Shrimp

 

2 cups shrimp (large works best), peeled

1 tablespoon olive oil

1/2 tablespoon cayenne pepper

1/2 to 1 dash of rosemary- dried or fresh, crushed

1 1/2 teaspoons minced garlic

1 tablespoon hot red chili pepper

 

Heat oil with garlic and peppers, stir in skillet. When steam begins to rise, add shrimp and stir. Once shrimp turns red add rosemary and let it cook for a few more minutes. Take out of skillet and enjoy!

 

No serving amount listed on recipe

 

 

Grilled Chili Chicken Caesar with Salsa Ranch Dressing

 

6 tablespoons of low-sugar ranch dressing

4 tablespoons salsa

4 boneless skinless chicken breasts

2 tablespoons of olive oil

2 tablespoons of lime juice

2 teaspoons of chili powder

1/2 teaspoon of cumin

1/2 teaspoon of salt

1/2 teaspoon of pepper

1/2 teaspoon of garlic powder

1 dash cayenne pepper

4 cups of Romaine lettuce, shredded

4 tablespoons grated parmesan cheese

4 tablespoons of monterey jack cheese

 

Dressing: Mix ranch dressing and salsa together and let sit for 15-20 minutes to meld.

 

Chicken: Mix the olive oil, lime juice, chili powder, cumin, salt and pepper, garlic, and cayenne pepper together and then rub into the chicken. Let marinate 10-15 before grilling. Grill 10 minutes or until done.

 

To make: Drizzle about 1/2 the dressing on the lettuce and toss. Divide among 4 plates. Sprinkle on parmesan cheese then lay sliced chicken breast on top. Top with warm jack cheese.

 

Serves 4

 

 

Shrimp, Scallops, and Snow Peas

 

1 pound shrimp, peeled and deveined

1 pound scallops

2 cups of snow peas

2 tablespoons of soy sauce

4 tablespoons of olive oil

1 tablespoon of sesame seeds-- optional, but tasty

1/2 teaspoon ground ginger

1/2 teaspoon of garlic powder

1/2 teaspoon of salt and pepper-- each

1/2 teaspoon of crushed red pepper flakes

 

Toss shrimp with seasonings. Heat oil in a large skillet and stir fry snow peas for 2 minutes. Add scallops and stir fry for 3 minutes. Add shrimp and soy sauce and stir fry for 4 minutes or until shrimp is cooked through. Toss with sesame seeds if used. Serve immediately.

 

No serving amount listed.

 

 

Fricassee of Golden Chanterelle Mushrooms

 

6 golden chanterelle mushrooms

1 tablespoon of SmartSpread or I Can't Believe It's Not Butter

1/2 garlic clove

1/2 shallot, minced

Salt and pepper to taste

1 teaspoon of chopped fresh chives

 

Trim, wash, and dry the mushrooms; cut them into slices. In a saute pan or skillet, melt the butter and saute the garlic and shallot over medium-low heat until the shallot is translucent. Add the chanterelles and saute for about 2 minutes. Remove from heat, season lightly with the salt and pepper, and sprinkle with the chives.

 

Serves 2

 

 

Buttered Asparagus

 

1 Quart water

3/4 pound young asparagus

2 tablespoons of SmartSpread or I Can't Believe It's Not Butter

1/4 cup chicken broth

Salt and pepper to taste

 

In a large pot, bring the water to a boil. Meanwhile, prepare the asparagus by breaking off the woody stems and partially peeling the stalks with a vegetable peeler. Boil them until crisp-tender, about 3-5 minutes. Remove from boiling water and submerge in ice cold water. Drain and set aside.

 

Just before serving, melt the butter in a saute pan or skillet over med-high heat. Add the chicken broth and asparagus and cook until almost all the liquid evaporates. Season with salt and pepper. Divide the asparagus between 2 plates and pour the syrupy butter over them.

 

 

Dijon Almond Chicken

 

2 tablespoons of SmartSpread or I Can't Believe It's Not Butter

2 tablespoons of dijon mustard

2 boneless skinless chicken breasts, halved

1/2 cup chopped almonds

 

In a small bowl, combine spread and mustard. Dip chicken breasts in mustard mixture and then coat with chopped almonds. Place into 10x6x1 3/4- inch greased baking dish.

 

Bake at 375 for about 30 minutes or until done.

 

Serves 4

 

 

Cheese-Stuffed Beef Rolls

 

1 jar (15 ounces) spaghetti sauce (no sugar added)

1 egg, slightly beaten

1/4 teaspoon dried oregano, crumbled

1/4 teaspoon garlic powder

1 container (15 ounces) ricotta cheese

1/4 cup grated parmesan cheese

1 cup shredded mozzarella

6 thin slices of lean deli roast beef (about 1/2 pound)

2 medium zucchini, sliced (about 3 cups)

 

Preheat oven to 375. Spread 1/2 cup spaghetti sauce in bottom of 8x12-inch baking dish. In a large bowl, thoroughly combine egg, seasonings, ricotta cheese, parmesan cheese, and 1/2 cup mozzarella cheese. Spoon equal amounts of cheese mixture on 1 end of each beef slice. Roll up beef slices jelly-roll style and arrange, seam-side down, in baking dish. Place zucchini along both sides of dish. Pour remaining spaghetti sauce over beef rolls and zucchini. Bake, covered, at 375 for 40 minutes or until heated through. Top beef rolls with remaining mozzarella cheese. Bake, uncovered, 3 minutes or until cheese is golden brown.

 

Serves 6

 

 

Lemon Dill Chicken

 

2 tablespoons of olive oil

2 tablespoons of lemon juice

2 cloves garlic, pressed

1/2 teaspoon dill weed

1/2 teaspoon of salt

2 boneless skinless chicken breasts, halved

 

Mix oil, lemon juice, garlic, dill weed and salt in a small bowl. Place chicken on rack in broiler pan. Brush chicken with lemon mixture. Set oven temperature at broil or 450 F. Position broiler pan about 4 inches from heat; broil 6 to 8 minutes. Turn chicken; broil about 6-8 minutes longer or until chicken is golden brown and fork-tender.

 

Serves 4

 

 

Asparagus Vinaigrette - Very time consuming and for the more-experienced

 

1 tablespoon Tarragon Vinegar (recipe follows)

1/8 teaspoon salt

1 teaspoon dijon mustard

3 tablespoons Basil-garlic olive oil (recipe follows)

Freshly ground pepper to taste

12 asparagus spears

1 hard-boiled egg

Lettuce leaves

1/4 red bell pepper, cored, seeded, and minced

1 tablespoon of finely chopped fresh chives, tarragon, chervil, and/or parsley

 

Tarragon vinegar:

3 4-inch tarragon sprigs

1 cup white wine vinegar, heated

 

Place the tarragon sprigs in a half-pint glass container. Using a funnel, fill the container with the hot white wine vinegar. Seal it and set it aside in a dark cool place for at least a month for the flavors to develop.

 

Basil Garlic Olive Oil:

2 to 3 garlic cloves

3 basil sprigs

1 cup good quality olive oil

 

Skewer the garlic cloves on a toothpick and place it in the bottom of a half-pint glass container. Push the basil into the jar and add the olive oil. Set in a dark place for a couple of months to the let the flavors develop. Strain through double layers of cheesecloth or a fine sieve before use.

 

Asparagus:

 

In a bowl, combine the vinegar and salt and whisk until the salt dissolves. Add the mustard and then slowly the basil garlic olive oil into the mixture by the spoonful. As the mustard absorbs the oil, the dressing will become thick and emulsified. Add freshly ground pepper to taste and set aside.

 

Snap the ends off of the asparagus spears, then wash and drain. Boil the asparagus for about 2 minutes or until the spears can be pierced with a fork but are still crunchy. Drain and immediately plunge the asparagus into cold water to set the bright green color; set aside.

 

Push the hard-boiled egg through the sieve with a spoon.

 

Serving: Line 2 plates with lettuce leaves and divide the asparagus spears between them. Drizzle with the vinaigrette. Garnish with the sieved egg and red bell pepper. Sprinkle the herbs on top.

 

Serves 2

 

 

Shrimp in Cabbage Leaves with Basil Sauce

 

1/2 head Savoy cabbage

8 colossal or jumbo shrimp

Salt and pepper to taste

Basil sauce (recipe follows)

 

Core and wash the leaves of the Savoy cabbage. Choose 4 of the largest leaves. Bring a saucepan of water to a boil, then add the cabbage leaves. Cook until crisp-tender, about 5 minutes. Remove the leaves promptly and rinse under cold water. Drain on a towel.

 

Peel and devein the shrimp. Place them in a steamer basket over an inch of boiling water. Cover and steam for 2-3 minutes. Place 2 shrimp in the center of each cabbage leaf, season lightly with salt and pepper, and wrap into a small package. Place the packages of cabbage-wrapped shrimp in the steamer basket over boiling water. Cover and heat for 2 minutes.

 

Serving: Place the cabbage-wrapped shrimp on 2 serving plates and pour some of the basil sauce over.

 

Basil sauce:

1/3 cup minced shallots

2 large garlic cloves, crushed

1/2 bunch basil, stemmed and minced

2 tablespoons minced fresh tarragon

2 tablespoons minced fresh chervil or parsley

1/2 cup virgin olive oil

Salt and pepper to taste

 

In a mixing bowl, combine the shallots, garlic, basil, tarragon, and chervil or parsley. Mix in the olive oil. Season with salt and pepper and set aside.

 

NOTE: This is excellent warmed in a small saucepan over low heat just before serving.

 

Serves 2

 

 

Red Snapper with Matchstick Vegetables

 

2 teaspoons of SmartSpread or I Can't Believe It's Not Butter

One 8-ounce red snapper fillet

Salt and pepper to taste

1 shallot, minced

4 lemon thyme sprigs

1/2 cup mixed matchstick cut vegetables (zucchini, bell peppers, anything else you want to add that is a Phase I vegetable)

About 10 snow peas, cut into diagonal pieces

2 tablespoons of dry white wine (not legal, but you can replace or not use if you don't want to)

 

Preheat the oven to 400 F. On a clean work surface, lay out two 9x12-inch pieces of parchment. Cut 1 teaspoon of butter into thin shavings and place half in the center of the narrow end of each piece of parchment. Cut the fish in half and place each piece on top of the butter, skin side down. Sprinkle the salt, pepper, shallot, and lemon thyme over the fish. Surround the fish with matchstick veggies and snow peas. Pour 1 tablespoon of wine over each piece of fish and top with lemon slice.

 

Completely enclose each piece of fish in parchment by loosely rolling the paper. Fold the ends of each packet, and use the strings to tie both ends shut to resemble a handle. Make sure the paper is not torn. Place the packets in a baking pan and bake in the oven for 15 to 20 minutes. Transfer to a warm platter and cut the packets open just before serving.

 

Serves 2

 

 

 

Steamed Fish with Napa Cabbage, Shiitake Mushrooms, and Chinese Black Beans

 

1/2 head Napa Cabbage, cored and chopped

Two 6-ounce flatfish fillets (such as fluke or halibut)

4 ounces shiitake mushrooms, cut into quarters

1/4 cup olive oil

2 tablespoons chopped shallots

2 garlic cloves, minced

2 tablespoons finely grated fresh ginger

1 ounce Chinese salted black beans, rinsed

Minced green onions for garnish

 

Preheat the oven to 400 F. Spread a sheet of parchment paper on a flat working surface and brush the edges with oil. On one half of the sheet, place a portion of the cabbage in the center, place a fillet on top of the cabbage, and arrange the mushrooms around; fold the remaining half of the parchment over the fish, and secure by folding in the edges. Repeat with the other sheet of parchment. Place the parchment packages on a baking sheet and bake just until the fish is cooked, 8 to 10 minutes. Remove from the oven and transfer to plate.

 

In a sauté pan or skillet, heat the oil and sauté the shallots, garlic, ginger, and black beans for about 3 minutes.

 

Serving: Remove the fish from their parchment, transfer to dinner plates, and drizzle the sautéed mixture over. Garnish with the green onions.

 

Serves 2

 

 

Beef Patties, Sautéed Vegetables, and Blue Cheese

 

1 pound lean ground round

2 cloves of garlic, minced

Cooking spray

1 tablespoon plus 1 teaspoon Worcestershire sauce

Paprika to taste

1/2 pound mushrooms, sliced

1 medium-sized green bell pepper, sliced thin

1 medium-sized yellow onion, sliced thin

1/4 cup water

1/4 teaspoon of salt

1/4 teaspoon of pepper

2 tablespoons (1 ounce) of blue cheese

 

Preheat the broiler. Combine beef and garlic and shape into four patties. Coat a broiler rack and pan with cooking spray and set patties on rack. Broil 2-3 inches from heat source for 3 minutes. Turn, spoon 1/2 teaspoon of Worcestershire sauce over each patty, sprinkle each with paprika and broil for 3 minutes longer. Place on a serving platter.

 

Coat a large skillet, preferably cast iron, with cooking spray and place over medium-high heat for 1 minute. Add mushrooms and cook for 4 minutes. Add bell pepper and onion and cook for 6-7 minutes longer or until edges just begin to brown. Combine water, salt, pepper and remaining 2 teaspoons of Worcestershire sauce and pour over veggies in skillet. Stir well and cook for 1 minute longer.

 

Spoon equal amounts of vegetables and any liquid over beef patties and top with crumbled cheese. Serve immediately.

 

Serves 4

 

 

Skewered Fresh Tuna with Lime

 

2 tablespoons soy sauce

2 tablespoons fresh lime juice

2 cloves of garlic, minced

1/4 teaspoon black pepper

4 1/4- pound tuna steaks (about 1 inch thick), cut into 1-inch pieces

1/2 medium-sized green bell pepper

1/2 medium-sized onion, cut into eighths and separated

8 cherry tomatoes

Cooking spray

 

Preheat the broiler. Combine soy sauce, lime juice, garlic, and pepper; whisk together until well blended. Add tuna to soy mixture, toss well to coat, and marinate for 1/2 hour, turning frequently.

 

Alternating vegetables and tuna, thread 8 12-inch skewers, reserving the marinade. Coat a broiler rack with cooking spray. Place skewers on rack and place on broiler pan. Broil no less than 5 inches from heat source for 4 minutes. Baste with marinade, turn, baste, and broil for 3 minutes longer or until opaque in center. Serve immediately.

 

Serves 4

 

 

Fireside White Bean and Sausage Soup

 

3/4 pound turkey sausage links, cut into 1/8-inch rounds

2 cups of chopped yellow onion

1 16-ounce can of chicken broth

1/4 cup water

2 bay leaves

1 teaspoon of dried thyme leaves

1/4 teaspoon of black pepper

1/4 teaspoon cayenne pepper

2 16-ounce cans butter beans, well rinsed and drained

 

Place a dutch oven, preferably cast iron, over medium heat, add sausage, and cook until just beginning to brown. Add onion and cook for 6-8 minutes or until transparent. Add broth, water, bay leaves, thyme, black pepper, and cayenne, scraping bottom and sides. Bring to a boil, reduce heat, cover tightly, and simmer for 5 minutes. Add beans, reduce heat to a very low simmer, and cook for 4 minutes longer, uncovered. Remove from heat and let stand for 20 minutes. Remove bay leaves and serve.

 

Serves 4

 

 

Firecracker Salad

 

1 tablespoon sesame seeds, toasted

2 tablespoons distilled white vinegar

2 teaspoons of sugar substitute

1 teaspoon of minced fresh ginger root

4 teaspoons Kikkoman soy sauce

1 cup julienne-stripped radishes

1 cup julienne-stripped cucumber

4 cups finely shredded iceberg lettuce

1 1/2 teaspoons minced fresh cilantro or parsley

 

Measure sesame seeds, vinegar, sugar substitute, ginger and soy sauce into a jar with a screw-top lid; cover and shake well until sugar dissolves. Combine radishes, cucumber, and 3 tablespoons dressing; cover and refrigerate 30 minutes, stirring occasionally. Toss lettuce with cilantro in large bowl. Pour radish mixture and remaining dressing over lettuce. Toss lightly to combine.

 

Serves 6

 

 

Hot Oriental Salad

 

1 small head of Napa cabbage

3/4 pound fresh spinach

1 tablespoon of oil

2 cloves garlic, minced

1/2 teaspoon of ground ginger

2 stalks celery, cut into julienne strips

1/2 pound of fresh mushrooms, sliced

2 tablespoons of Kikkoman soy sauce

 

Separate and rinse Napa cabbage; pat dry. Slice enough leaves crosswise into 1-inch pieces to measure 8 cups. Wash and drain spinach; tear into pieces. Heat oil in dutch oven over medium-high heat. Add garlic and ginger. Stir-fry until garlic is lightly browned. Add celery; stir-fry 2 minutes. Add cabbage and mushrooms; stir-fry 2 minutes. Add spinach; stir-fry 2 minutes longer. Stir in soy sauce; serve immediately.

 

Serves 6-8

 

 

Oriental Toss

 

Boiling water

1/4 pound fresh snow peas, trimmed

1/4 pound fresh bean sprouts

1 head curly leaf lettuce, washed and drained

1/4 pound fresh mushrooms, sliced

1/4 cup distilled white vinegar

2 tablespoons of sugar substitute

2 tablespoons of Kikkoman soy sauce

2 tablespoons of water

1/2 teaspoon of ground ginger

 

Pour enough boiling water over snow peas in small bowl to cover; let stand 10 minutes. Drain; cool under cold water and drain thoroughly. Pour boiling water over bean sprouts in colander; cool immediately under cold water and drain thoroughly. Tear lettuce into bite-size pieces; combine with snow peas, bean sprouts, and mushrooms in a large serving bowl. Cover and refrigerate until chilled. Meanwhile, combine vinegar, sugar substitute, soy sauce, water, and ginger until sugar dissolves. Pour desired amount of dressing over salad mixture; toss well to coat all ingredients.

 

Serves 6

 

 

Cucumber Fan Salad

 

2 large cucumbers

1 teaspoon salt

1 teaspoon sesame seed

2 tablespoons oil

1/8 teaspoon ground red pepper (cayenne)

1/4 cup distilled white vinegar

2 tablespoons sugar substitute

1 tablespoon Kikkoman soy sauce

 

Trim off and discard ends of cucumbers, then peel lengthwise with vegetable peeler to form stripes. Cut each cucumber in half lengthwise; remove seeds. Slice each half crosswise, making cuts close together to within 1/4 inch of edges. Place cucumbers in large bowl and sprinkle evenly with salt; let stand 30 minutes, tossing occasionally. Meanwhile, toast sesame seed in small dry skillet over medium-high heat. Remove from heat and stir in oil and red pepper; cool. Blend vinegar, sugar substitute, and soy sauce; stir into sesame seed mixture. Rinse cucumbers. Drain and pat dry. Return to bowl. Pour dressing over cucumbers and toss to coat well. Cover and refrigerate 1 hour, stirring occasionally. Remove cucumbers from dressing. Gently spread each piece to form fan and arrange on dish.

 

Serves 6

 

 

Bean Sprout and Spinach Salad

 

Boiling water

1 pound fresh spinach, washed

1/2 pound fresh bean sprouts

1 tablespoon sugar substitute

4 teaspoons of distilled white vinegar

1 tablespoon of Kikkoman soy sauce

1 teaspoon of toasted sesame seed

 

Pour boiling water over spinach in colander; rinse immediately with cold water. Drain thoroughly and place in medium- sized serving bowl. Repeat procedure with bean sprouts and place in same bowl. Combine sugar substitute, vinegar, soy sauce, and sesame seed; pour over vegetables and toss to combine. Cover and refrigerate for at least an hour before serving.

 

Serves 4

 

 

Grilled Oriental Fish Steaks

 

4 fish steaks (halibut, salmon, or swordfish), about 3/4 inch thick

1/4 cup Kikkoman soy sauce

3 tablespoons minced onion

1 tablespoon chopped fresh ginger root

1 tablespoon sesame seed, toasted

1/2 teaspoon sugar substitute

 

Place fish in a single layer in a shallow baking pan. Measure soy sauce, onion, ginger, sesame seed and sugar into blender container; process on low speed 30 seconds, scraping sides down once. Pour sauce over fish; turn over to coat both sides. Marinate 30 minutes, turning fish over occasionally. Remove fish and broil or grill 4 inches from heat 5 minutes each side, or until fish flakes easily when tested with a fork.

 

Serves 4

 

 

Cantonese Chicken Salad

 

3 chicken breast halves

2 cups water

5 tablespoons of Kikkoman soy sauce, divided

4 cups shredded iceberg lettuce

1/2 cup finely chopped green onions and tops

1/3 cup distilled white vinegar

2 tablespoons sesame seed, toasted

2 teaspoons sugar substitute

1/2 teaspoon of ground ginger

2 tablespoons of minced fresh cilantro

 

Simmer chicken in mixture of water and 1 tablespoon of soy sauce in covered saucepan 15 minutes, or until chicken is tender. Remove chicken and cool. Shred chicken into a large mixing bowl. Add lettuce and green onions. Combine vinegar, remaining 4 tablespoons soy sauce, sesame seed, sugar substitute, and ginger; stir until sugar dissolves. Pour over chicken and veggies, toss to coat. Cover and refrigerate for an hour before serving. Just before serving- add cilantro and toss to combine.

 

Serves 6

 

 

Yangtze Stir-Fry

 

1/2 pound of boneless tender beef steak (sirloin or top loin)

4 tablespoons Kikkoman Stir-fry sauce, divided

1 pound Swiss chard or romaine lettuce

2 tablespoons oil, divided

1 medium onion, cut into 1/2-inch strips

1/8 to 1/4 teaspoon crushed red pepper flakes

1/8 teaspoon salt

1/2 cup unsalted roasted peanuts

 

Cut beef across grain into thin slices. Coat with 1 tablespoon stir-fry sauce; let stand 10 minutes. Separate and rinse chard; pat dry. Cut leaves crosswise into 1-inch strips, separating stems from leaves. Heat 1 tablespoon oil in hot wok or large skillet over high heat. Add beef and stir-fry 1 minute; remove. Heat remaining 1 tablespoon oil in same pan. Add chard stems, onions, and red pepper. Sprinkle with salt and stir-fry 4 minutes. Add chard leaves; stir-fry 2 minutes. Add beef and remaining 3 tablespoons of stir-fry sauce; cook and stir until veggies are coated with sauce. Remove from heat, stir in peanuts.

 

Serves 2-3

 

 

Celery Sauté

 

2 tablespoons SmartSpread or I Can't Believe It's Not Butter Spray

2 cups diagonally sliced celery

1/2 cup diagonally sliced green onions, including tops

1 can (4 ounces) sliced mushrooms, drained

1 can (5 ounces) water chestnuts, drained and sliced

1 1/2 teaspoon salt

1/2 teaspoon pepper

 

In a large skillet or wok, melt butter. Add remaining ingredients and sauté 2 minutes or until crisp-tender, stirring constantly. Serve with any chicken or fish entrée.

 

Serves 4

 

 

Simply Green Beans

 

1 pound fresh green beans, ends removed and cut in half crosswise

1 tablespoon SmartSpread or I Can't Believe It's Not Butter

3 tablespoons coarsely grated Romano cheese

1/4 to 1/2 teaspoon pepper

1/4 teaspoon of garlic powder

1/4 teaspoon parsley

 

In a large saucepan, bring 2 quarts of water to a boil; add beans. After water has returned to a boil, cook beans 4 minutes. Drain; rinse under cold water. In medium skillet, melt butter; sauté green beans 3 minutes or until tender. Add remaining ingredients; toss well. Serve hot.

 

This is a great side dish for chicken or fish.

 

Serves 4

 

 

Seviche

 

1/2 pound of sea scallops, halved

1/2 pound firm white fish, cubed

1/4 cup lime juice

1/4 cup lemon juice

1 large tomato, seeded and chopped

2 tablespoons chopped red onion

2 tablespoons of olive oil

1 tablespoon diced green chilies

1 tablespoon chopped fresh cilantro

1 teaspoon salt

1/4 teaspoon garlic powder

1/4 teaspoon parsley

1/4 teaspoon oregano

 

In a large glass bowl, combine scallops and fish with lime and lemon juice. Cover and refrigerate 4 hours or overnight, stirring occasionally. Drain; stir in remaining ingredients.

 

Serve on lettuce leaves with lemon or lime wedges.

 

Serves 4 main dishes or 8 appetizers

 

 

Jade Salad with Sesame Vinaigrette

 

5 cups fresh spinach or romaine lettuce

1 can (9 ounces) tuna, drained and broken into chunks

1 cup frozen cooked bay shrimp, thawed

3/4 cup shredded cucumber

1/2 cup shredded red radishes

 

Sesame Vinaigrette Ingredients:

3 tablespoons rice vinegar or cider vinegar

2 tablespoons of sesame oil

2 tablespoons of olive oil

2 teaspoons of soy sauce

2 teaspoons sesame seed

1 teaspoon sugar substitute

Salt and pepper to taste

 

In a large bowl toss together spinach, tuna, shrimp, cucumber, and radishes. For dressing, in a shaker jar combine sesame vinaigrette ingredients. Cover and shake well until blended. Drizzle over salad; toss well.

 

Serves 4

 

 

"Grilled" Tuna with Vegetables in Herb Butter

 

4 pieces heavy-duty aluminum foil, each 12x18 inches

1 can (12 ounces) tuna, drained and broken into chunks

1 cup slivered red or green bell pepper

1 cup slivered zucchini

1 cup pea pods, cut crosswise into halves

4 green onions, cut into 2-inch slices

1/4 cup SmartSpread or I Can't Believe It's Not Butter, melted

1 tablespoon lemon or lime juice

1 clove garlic, minced

2 teaspoons dried tarragon, crushed

1 teaspoon dill weed

Salt and pepper to taste

 

On each piece of foil mound tuna, bell pepper, zucchini, pea pods, and onions. For herb butter, in a small bowl stir together butter, lemon juice, garlic, tarragon, and dill weed. Drizzle over tuna and vegetables. Sprinkle with salt and pepper. Fold edges of each foil square together to make packets.

 

To Grill: Place foil packets about 4 inches above hot coals. Grill for 10 to 12 minutes, or until heated through, turning packet over halfway through cooking.

 

To Bake: Place foil packets on a baking sheet. Bake in preheated 450 F. oven for 15 to 20 minutes or until heated through.

 

Serves 4

 

 

Tuna and Vegetables a la Grecque

 

1 1/2 cups French-cut green beans, cooked

1 cup cherry tomatoes, cut into halves or wedges

1 cup sliced zucchini

1/2 cup slivered green bell pepper

1 can (12 ounces) tuna, drained and broken into chunks

 

Red Vinaigrette:

1/3 cup red wine vinegar

1/4 cup olive oil

2 tablespoons parsley

1 teaspoon sugar substitute

1 teaspoon dried rosemary, crushed

1 clove garlic, crushed

Salt and pepper to taste

 

In a large nonmetallic bowl stir together beans, tomatoes, zucchini, bell pepper and tuna. For Red Vinaigrette dressing, in a large shaker jar combine ingredients. Cover and shake until well blended. Pour over salad. Toss with salad to coat. Cover and chill 2 to 24 hours before serving. Serve salad with a slotted spoon.

 

Serves 4-5

 

 

Gazpacho Tuna Salad

 

1 cup shredded lettuce

1 can (3 1/4 ounces) tuna, drained and flaked

1/3 cup chopped celery

1/3 cup chopped cucumber or zucchini

1/3 cup tomato-vegetable juice

1 tablespoon oil

Bottled hot pepper sauce to taste

 

Line a dinner plate with shredded lettuce. In a large shaker jar, combine tuna, chopped veggies, veggie juice, oil and hot pepper sauce to taste. Cover and shake well until blended. Use a slotted spoon to arrange mixture over lettuce.

 

Serves 1

 

 

Tuna-Lettuce Bundles

 

2 large lettuce leaves

1 can (3 1/4 ounces) tuna, drained and broken into small chunks

1/2 cup shredded red cabbage

1/4 cup shredded zucchini

1/4 cup alfalfa sprouts

1 tablespoon low-sugar Thousand Island or Blue Cheese salad dressing

Pepper to taste

2 red or green bell pepper rings

 

Trim stalks from lettuce leaves. In a small bowl, toss together tuna, cabbage, zucchini, and sprouts. Stir in dressing; season to taste with pepper. Spoon 1/2 of the mixture in the center of each leaf. Roll up leaves, enclosing filling. Secure lettuce bundles by slipping a bell pepper ring over each. Place bundles seam side down on plate.

 

Serves 1

 

 

Spicy Pork Strips

 

1 pound boneless pork chops, 1/2 inch thick

1/3 cup Kikkoman soy sauce

1/4 cup minced green onions and tops

1 tablespoon sugar substitute

1 tablespoon sesame seed, toasted

3 tablespoons water

1 1/2 teaspoons minced fresh ginger root

1 teaspoon Tabasco pepper sauce

1 clove garlic, minced

 

Slice pork into 1/4-inch thick strips, about 4 inches long. Thread onto metal or bamboo skewers, keeping meat as flat as possible. Arrange skewers in large shallow pan. Blend soy sauce, green onions, sugar, sesame seed, water, ginger, pepper sauce, and garlic stirring until sugar dissolves. Pour mixture evenly over skewers; turn to coat all sides. Let stand 30 minutes, turning skewers over occasionally. Reserving marinade, remove skewers and place on rack of broiler pan; brush with reserved marinade. Broil 3 minutes or until pork is tender, turning once and basting with additional marinade.

 

Serves 6 to 8 for appetizers

 

 

Marinated Mushrooms

 

1/4 cup distilled white vinegar

1 tablespoon sugar substitute

2 teaspoons Kikkoman soy sauce

1 tablespoon water

1 can (4 oz) whole mushrooms, drained

Toasted sesame seed (optional)

 

Thoroughly combine vinegar, sugar, soy sauce, and water in a small bowl. Add mushrooms and toss to coat; sprinkle with sesame seed. Marinate 45 to 60 minutes; stirring occasionally. Drain off marinade; serve mushrooms with wooden toothpicks.

 

Serves 4 for appetizers

 

 

Oriental Tea Eggs

 

8 tea bags or 3 tablespoons loose black tea leaves

3 cups of water

1/2 cup low-sugar teriyaki sauce

8 eggs, room temperature

 

Combine tea bags, water, and teriyaki sauce in medium saucepan; add eggs. Bring to a full boil over high heat. Remove from heat; cover tightly and let stand 10 minutes. Remove eggs; reserve liquid. Place eggs under cold running water until cool enough to handle. Gently tap each eggshell with back of a metal spoon until eggs are covered with fine cracks (do not peel eggs). Return eggs to reserved liquid. Bring to a boil; reduce heat, cover and simmer 25 minutes. Drain off liquid and refrigerate eggs until chilled, about 1 hour. Peel carefully before serving.

 

Serves 8 if 1 egg each

 

 

Smoked Chicken and Black Bean Soup

 

2 cups dried black turtle beans, soaked

1 strip of turkey bacon, diced

1 cup diced onion

1/2 cup diced celery

1 tablespoon minced jalapeno chili pepper

Black pepper

1 clove garlic, minced

1 bay leaf

2 tablespoons finely chopped cilantro stems

6 cups of low-sodium canned chicken broth

2 whole boneless, skinless chicken breasts, cooked

1 tablespoon chopped cilantro leaves

 

Drain the beans and set aside. Cook the bacon in a 4-qt pot over medium-low heat for 2-3 minutes. Add onion, celery, and jalapeno pepper. Season lightly with black pepper and cook until the veggies begin to soften about 5 minutes. Add the garlic and cook for 1 more minute. Add the bay leaf, cilantro stems, beans, and broth and bring to a boil quickly over high heat. Lower the heat and simmer until the beans are completely tender, about 30 minutes to 40 minutes. Cut the chicken into 1/2" cubes. Divide the chicken among the soup bowls, mounting it in the center, and ladle the soup around it.

 

Serving is 1 cup

Serves 8

 

 

Asparagus with Prosciutto-Bacon and Eggs

 

2 teaspoons extra-virgin olive oil

3 ounces thinly sliced prosciutto

1 pound thin asparagus

2 large hard-boiled eggs, coarsely chopped

 

Preheat oven to 400 F. Lightly brush 1 teaspoon olive oil on a large baking sheet. Arrange the prosciutto in a single layer on the prepared baking sheet. Bake at 400 for 10 minutes or until crisp. Cool the prosciutto and crumble into large pieces.

 

Snap off the ends of the asparagus. Fill a large nonstick skillet with 2 inches of water and bring to a boil. Add 1 teaspoon of salt and asparagus. Cook the asparagus for 3 minutes or until crisp-tender and drain.

 

Arrange the asparagus on a serving platter. Drizzle with the remaining 1 teaspoon of olive oil. Sprinkle with salt and pepper to taste. Top the asparagus with the eggs and prosciutto.

 

Serves 4

 

 

Garlic-Stuffed Chicken

 

2 cups of water

8 cloves of garlic, unpeeled

6 tablespoons chopped fresh parsley, divided

1/4 teaspoon salt

4 boneless skinless chicken breasts

1/4 cup chicken broth

2 tablespoons lemon juice

 

In a small saucepan, bring water to a boil. Add garlic; cook for 10 minutes. Drain garlic; peel and cut into thin slices. In a small bowl, combine garlic, 1/4 cup of chopped parsley, lemon peel, and salt. Mix well.

 

Cut chicken breasts in half, but not all the way. You want to create a "pocket" in them. Place about 1 teaspoon of garlic mixture between each chicken breast.

 

Heat a large skillet over medium-high heat. Add chicken; cook until golden brown, about 4 minutes. Turn chicken; reduce heat to medium.

 

Cover and cook until no longer pink in the center, about 10 to 12 minutes. Transfer chicken to a plate. Using paper towels, wipe any fat from skillet.

 

Add remaining chopped parsley, broth, and lemon juice to the pan. Bring to a boil; cook for 1 minute. Spoon mixture over chicken.

 

Serves 4

 

 

Last Minute Chicken

 

4 Skinless boneless chicken breasts

 

For the marinade:

1/4 cup mayo

1 tablespoon dijon-style mustard

1/8 teaspoon salt

1/8 teaspoon black pepper

 

To prepare marinade, in a shallow glass dish, combine mayo, mustard, salt, and pepper. Mix well.

 

Place chicken in a dish, turning to coat. Cover dish with plastic wrap; refrigerate for 30 minutes. Preheat broiler. Line a broiler pan with foil. Spray foil with cooking spray and set aside. Remove chicken from marinade. Place chicken in prepared pan. Discard marinade. Broil 4 inches from heat, turning once, until chicken is cooked through and no longer pink, about 14 to 16 minutes. Place chicken on a serving platter immediately.

 

Serves 4

 

 

Mexicana Chicken

 

1 teaspoon sesame seed

1/2 teaspoon whole cloves

1 tablespoon chili powder

1 tablespoon olive oil

2 cloves garlic, minced

1 medium yellow onion (about 1 cup)

3/4 cup chicken broth

1/4 cup no-salt added tomato sauce

1 tomatillos, peeled and chopped

1 large tomato, chopped

4 skinless boneless chicken breasts

1 teaspoon ground cinnamon

 

In a small skillet, combine sesame seed and cloves. Cook over low heat stirring until fragrant, about 3 minutes. Stir in chili powder.

 

In a blender or food processor fitted with a metal blade, process spice mixture until ground. Set aside. In a small saucepan, heat oil over medium heat. Add garlic and onion. Cook, stirring, until softened, about 3 minutes. Add broth, tomato sauce, tomatillos, tomato, and reserved spice mixture. Cook until thickened, about 15 minutes.

 

Meanwhile, preheat broiler. Sprinkle chicken with ground cinnamon. Broil, turning once, until no longer pink, about 10 minutes. Place on serving plates. Spoon sauce over the top. Serve immediately.

 

Serves 4

 

 

Peppery Chicken Skillet

 

4 skinless boneless chicken

1/4 teaspoon salt

1/4 teaspoon black pepper

2 cups thinly sliced mushrooms

3/4 cup chicken broth

2 tablespoons chopped parsley, divided

1/4 crushed red pepper flakes

 

Season chicken with salt and black pepper. In a large skillet over medium heat, combine chicken, mushrooms, broth, 1 tablespoon of parsley, and red pepper flakes. Bring to a boil; reduce heat to low. Cover, and simmer until chicken is cooked through and no longer pink, about 15 minutes.

 

Spoon chicken mixture on serving plates. Sprinkle with remaining parsley. Serve immediately.

 

Serves 4

 

 

Jalapeno Chicken

 

4 chicken breasts

1 clove garlic, halved

1/2 teaspoon freshly ground black pepper

 

For the marinade:

1/4 cup lime juice

2 jalapeno peppers

1 tablespoon of olive oil

 

Rub chicken with cut sides of garlic halves and sprinkle with black pepper. To prepare marinade, in a blender or food processor fitted with a metal blade, combine lime juice, jalapeno peppers, and oil and process until smooth.

 

Place chicken in a shallow glass baking dish. Brush chicken with marinade. Cover dish with plastic wrap and refrigerate for 30 minutes.

 

Preheat oven to 375 F. Line a baking sheet with foil. Place chicken on prepared baking sheet. Bake chicken until cooked through and no longer pink, about 35 minutes to 40 minutes. Place chicken on a serving platter. Serve immediately.

 

Serves 4

 

 

Sicilian Chicken

 

4 teaspoons olive oil, divided

6 chicken breasts

1 medium yellow onion, chopped, about 1 cup

5 cloves of garlic, minced

3 cups canned, peeled plum tomatoes

1/2 cup chicken broth

1 tablespoon red-wine vinegar

2 teaspoons dried basil

1 teaspoon dried oregano

1/2 teaspoon black pepper

1/4 cup chopped parsley

 

In a large skillet, heat 1 tablespoon of oil over medium heat until hot but not smoking. Add chicken in batches; cook until browned, about 10 minutes. Place chicken on a serving platter.

 

In the same skillet, heat remaining oil over medium heat. Add onion; cook, stirring frequently, until softened, about 5 minutes. Add garlic to skillet; cook for 1 minute longer. Return chicken pieces to skillet. Add tomatoes, broth, vinegar, basil, oregano, and pepper. Partially cover skillet; cook until chicken is no longer pink, about 30 minutes. Serve immediately.

 

Serves 6

 

 

Greek Goddess Salad

 

1 head romaine lettuce, torn to bite-size pieces

1 medium green bell pepper, thinly sliced (about 1 cup)

2 medium tomatoes, cut into 8 wedges

1/4 cup black olives

1/4 crumbled feta cheese, lite, of course!

 

For the dressing:

2-1/2 tablespoons lemon juice

2 teaspoons olive oil

1 teaspoon chopped oregano or 1/4 teaspoon dried oregano

1/4 teaspoon black pepper

 

To prepare the dressing, in a small bowl, combine lemon juice, oil, oregano, and pepper. Mix well and set aside.

 

Dry lettuce thoroughly in a salad spinner or with a double layer of paper towels. Place in a large salad bowl. Add bell pepper, tomatoes, olives, and feta. Pour the dressing over the salad. Toss gently to coat. Divide the salad among serving plates and serve immediately.

 

Serves 4

 

 

Seattle Steak Salad

 

12 ounces of beef top round steak, trimmed and cut into 1/4-inch thick strips

2 cups snow peas, trimmed

8 cups of bite-size pieces of mixed salad greens

1 cup sliced white mushrooms

 

For the marinade:

1/2 cup chicken broth

1/3 cup soy sauce

1/4 cup fresh cilantro

1/4 cup lime juice

1/4 cup sliced green onion

 

To prepare the marinade, in a shallow glass dish, combine broth, soy sauce, cilantro, lime juice, and green onion. Mix well. Reserve 1/2 cup of marinade. Add beef to remaining marinade in dish; toss to coat. Cover dish with plastic wrap and chill for 30 minutes.

 

Remove beef from marinade; discard marinade in dish. In a nonstick skillet, cook beef over medium-high heat, stirring frequently, until browned, about 4 minutes. Add snow peas; cook, stirring constantly, until just tender, about 1 minute.

 

Meanwhile, in a small saucepan, heat, reserved marinade over low heat, until heated through, about 2 minutes. Divide the greens among 4 serving plates. Spoon beef mixture and mushrooms evenly over greens. Drizzle warm dressing over salads.

 

Serves 4

 

 

Sautéed Steak Diane

 

4 thin sirloin tip steaks

1 tablespoon minced yellow onion

1/4 cup water

3 tablespoons Worcestershire sauce

2 tablespoons beef broth

1 teaspoon lemon juice

3 tablespoons sliced green onions

1 tablespoon SmartSpread or I Can't Believe It's Not Butter

1 tablespoon chopped fresh parsley

 

Spray a large skillet with cooking spray. Heat over medium-high heat. Add steaks, two at a time, and cook for 1 minute per side for medium-rare. Place steaks on a plate and cover to keep warm. Repeat with the remaining steaks.

 

Add the yellow onion, water, and Worcestershire sauce to skillet. Cook over medium-high heat, scraping up brown bits, until slightly reduced, about 2 minutes. Stir in broth, lemon juice, green onion, butter, and any accumulated juices from the plate. Cook for 1 minute. Stir in parsley. Place steaks on serving plates. Top with pan juices.

 

Serves 4

 

 

Chili-Spiced Chicken

 

1 medium yellow onion, quartered

2 cloves of garlic

2 tablespoons chili powder

2 teaspoons ground cumin

2 teaspoons lime juice

4 chicken breasts

 

For the salsa:

2 cups canned black beans, rinsed and drained

1/2 cup diced red bell pepper

1/4 cup chopped red onion

1/4 cup diced cucumber

2 tablespoons lime juice

2 tablespoons red-wine vinegar

1/2 teaspoon ground cumin

 

To prepare salsa, in a medium bowl combine beans, pepper, onion, cucumber, lime juice, vinegar, and cumin. Mix well. Cover tightly with plastic wrap and set aside.

 

In a blender or food processor fitted with a metal blade, process yellow onion and garlic until smooth. Add chili powder, cumin, and lime juice; process until a paste forms. Spread the chili paste over both sides of the chicken. Place chicken in a shallow dish. Cover with plastic wrap and marinate for 10-20 minutes. Preheat the broiler. Line broiler pan with foil. Broil chicken 4 inches from the heat, turning once, until cooked through and no longer pink in the center, about 12 minutes. Cut chicken on a diagonal into thin slices. Spoon salsa evenly onto plates. Fan chicken over the salsa. Serve immediately.

 

Serves 4

 

 

Citrus-Skillet Pork Chops

 

1 clove of garlic, minced

1 teaspoon paprika

1/4 teaspoon ground coriander

1/4 teaspoon ground cumin

1/8 teaspoon ground black pepper

4 center-cut loin pork chops with bone (4 ounces each), 3/4 inch thickness, trimmed

3/4 cup chicken broth

1 teaspoon fresh lemon juice

 

In a small bowl, combine garlic, paprika, coriander, cumin, and pepper. Mix well. Sprinkle spice mixture evenly over both sides of pork chops.

 

In a large skillet, combine chicken broth and lemon juice. Mix well. Add pork chops and simmer, covered, over low heat until chops are tender and no longer pink, about 30 minutes.

 

Pour broth mixture from skillet into a glass measuring cup; cool slightly. Cover with plastic wrap and set aside.

 

Place pork chops in same skillet. Heat pork chops over medium heat turning once until browned and heated through, about 2-3 minutes. Place pork chops on a serving plate and cover with foil to keep warm.

 

Using a spoon, skim fat from top of reserved sauce. Return broth mixture to skillet. Bring to a boil, stirring over med heat until reduced slightly, about 2 minutes. Spoon lemon sauce over pork chops. Serve immediately.

 

Serves 4

 

 

Easy Chop Dinner

 

1 tablespoon canola oil

2 cloves garlic, minced

1 teaspoon minced fresh ginger or 1/4 teaspoon ground ginger

4 boneless center-cut pork chops (4 ounces each), trimmed

1/3 cup chicken broth

2 cups broccoli flowerets

1 tablespoon dijon-style mustard

1 tablespoon red-wine vinegar

1/4 teaspoon black pepper

1 teaspoon sesame seeds, toasted

 

In a large skillet, heat oil over medium-high heat. Add garlic and ginger; cook, stirring, for 1 minute. Add pork chops; cook, turning once until browned on both sides, about 4 minutes.

 

Add 1/4 cup of broth and cover. Reduce heat to low; cook until pork chops are cooked through and no longer pink, about 20 minutes. Transfer pork chops to serving plates; cover to keep warm.

 

Meanwhile, in a large saucepan, bring 2 inches of water to a boil over high heat. Place broccoli in a steamer basket in pan. Cover and steam until broccoli is tender, about 5 minutes.

 

Combine remaining broth, mustard, vinegar, and pepper. Mix well.

 

Add broth mixture to skillet. Increase heat to high. Cook until thickened, about 5 minutes. Arrange broccoli on plates with pork chops. Spoon sauce over pork chops. Sprinkle broccoli with sesame seeds. Serve immediately.

 

Serves 4

 

 

Pennsylvania Pot Roast

 

2 teaspoons canola oil

1 beef round or sirloin tip roast (about 2 pounds), trimmed

1-1/2 cups chilled brewed coffee

2 teaspoons of soy sauce

2 cloves of garlic, minced

2 bay leaves

1 teaspoon dried oregano

1/4 teaspoon black pepper

2 medium yellow onions, sliced, divided (about 2 cups)

 

Preheat oven to 300 F. In a large heavy skillet, heat oil over high heat. Add roast and brown on all sides, about 5 minutes.

 

In a dutch oven or large saucepan, combine coffee, soy sauce, garlic, bay leaves, oregano, pepper and 1 cup of onion. Mix well. Place roast in dutch oven. Place remaining onion over roast.

 

Bring liquid to a boil over medium-high heat. Cover and cook roast, turning occasionally, until tender, about 2 1/2 hours.

 

Transfer to a carving board. Discard cooking liquid and bay leaves. Thinly slice roast on the diagonal. Place slices on a serving platter. Serve immediately.

 

Serves 8

 

 

Company Beef Medallions

 

4 beef tenderloin medallions (4 ounces each)

 

For the marinade:

1/4 cup balsamic vinegar or red-wine vinegar

2 cloves of garlic, minced

1 tablespoon dried tarragon

1/4 teaspoon black pepper

 

To prepare the marinade, in a small glass bowl, combine the vinegar, garlic, tarragon, and pepper. Mix well.

 

Place medallions in a shallow glass dish. Pour marinade over medallions; turn to coat. Cover dish with plastic wrap and refrigerate for 30 minutes.

 

Preheat the broiler. Line a broiler pan with foil. Remove medallions from marinade; place on prepared pan. Discard marinade in dish.

 

Broil medallions 6 inches from heat, turning once, about 5 minutes per side for medium.

 

Place medallions on a serving platter and serve immediately.

 

Serves 4

 

 

Marinated Beef Roast

 

1 2-pound eye of round roast beef

 

For the marinade:

2 cloves of garlic, minced

2 tablespoons lemon juice

1 tablespoon olive oil

1 tablespoon dijon-style mustard

2 bay leaves

1 teaspoon dried rosemary

1/2 teaspoon black pepper

 

To prepare marinade, in a shallow glass dish, combine garlic, lemon juice, oil, mustard, bay leaves, rosemary, and pepper. Mix well.

 

Add beef to marinade in dish; turn to coat. Cover dish with plastic wrap; refrigerate for at least 30 minutes or overnight.

 

Preheat oven to 450 F. Place beef on rack in a roasting pan. Cook for 20 minutes; reduce oven temperature to 300 F. and roast until cooked through and thermometer reads 145 when inserted into the thickest part of the meat, usually around 30 minutes.

 

Transfer beef to carving board; let stand for 15 minutes. Cut into thin slices and arrange on a platter. Serve immediately.

 

Serves 8

 

 

Lemon-Herb Flank Steak

 

1 pound flank steak, trimmed

 

For the marinade:

1/3 cup beef broth

3 tablespoons lemon juice

2 tablespoons olive oil

1 clove garlic, minced

2 teaspoons red-wine vinegar

1/2 teaspoon salt

1/4 teaspoon black pepper

1/4 teaspoon dried thyme

1/4 teaspoon dried rosemary

 

To prepare the marinade, in a shallow glass dish, combine broth, lemon juice, oil, garlic, vinegar, salt, pepper, thyme, and rosemary. Mix well. Reserve 2 tablespoons of the marinade.

 

Add steak to marinade, turning to coat. Cover with plastic wrap and refrigerate for 30 minutes.

 

Preheat broiler. Place steak on broiler pan. Discard marinade in dish. Broil steak 4 inches from the heat, basting with reserved marinade and turning once to coat, about 10 to 12 minutes for medium.

 

Place steak on a carving board or serving platter. Let stand for about 5 minutes. Slice steak diagonally across the grain. Serve immediately.

 

Serves 4

 

 

Steak Royale

 

4 boneless top loin shell steaks (4 ounces each), 1/2 inch thickness, trimmed

8 whole green onions, trimmed

 

For the marinade:

1 clove garlic, minced

1/2 cup beef broth

1 tablespoon balsamic vinegar or red-wine vinegar

1/2 teaspoon ground black pepper

1/4 teaspoon dried thyme

 

To prepare the marinade, in a shallow glass dish, combine garlic, broth, vinegar, pepper, and thyme. Mix well. Place steaks and green onions in the marinade, turning to coat. Cover with plastic wrap and refrigerate for 30 minutes.

 

Preheat broiler. Place steaks on broiler pan. Broil 4 inches from heat until browned, turning once, about 5 minutes per side.

 

Place green onions on broiler pan during the last 5 minutes of cooking. Discard marinade. Place steaks and onions on serving plates. Serve immediately.

 

Serves 4

 

 

Southwestern-Style Steak

 

1-1/2 pounds flank steak or London broil, trimmed

 

For the marinade:

1 cup lime juice

1 medium red onion thinly sliced (about 1 cup)

1 tablespoon chopped parsley or cilantro

1/2 teaspoon of salt

1/8 teaspoon red hot pepper flakes

1 clove garlic, halved

 

To prepare marinade, in a shallow glass dish, combine lime juice, onion, cilantro, salt, and red pepper flakes. Mix well.

 

Rub cut sides of garlic over steak. Place steak in marinade; turn to coat. Cover dish with plastic wrap; refrigerate for 2 hours. Preheat the broiler. Line broiler pan with foil. Remove steak from marinade. Discard marinade in dish. Place steak on prepared pan.

 

Broil steak for 4-5 minutes per side for medium or 6-7 minutes for well done. Place steak on carving board or serving platter. Let stand for 10 minutes before cutting across the grain into thin slices.

 

Serves 6

 

 

Savory Stuffed Tenderloin

 

1 2-pound beef tenderloin, trimmed

1 tablespoon ground black pepper

 

For the marinade:

1 medium yellow onion, finely chopped (about 1 cup)

2 cups sliced mushrooms

1/4 teaspoon dried tarragon

1/8 teaspoon salt

 

To prepare stuffing, spray a large skillet with cooking spray. Add onion to prepared skillet; cook, stirring frequently, until golden about 5 minutes. Add mushrooms, tarragon, and salt; cook, stirring frequently, about 5 more minutes. Remove from heat.

 

Preheat oven to 350 F. Make a cut, about 2 inches deep, down the long side of the tenderloin. Spread tenderloin open.

 

Spoon stuffing inside the tenderloin to within 1/2 inch of edges. Roll up tenderloin lengthwise; sprinkle with pepper. Wrap tenderloin in cheesecloth; tie at intervals with string to secure.

 

Place tenderloin, seam-side down, on a rack in a roasting pan. Roast tenderloin until an instant-read meat thermometer inserted in center reads 160 F. for medium, about 50 minutes.

 

Place tenderloin on a carving board; let stand for 5 minutes. Remove string and cheesecloth. Slice meat and arrange slices on a serving platter. Serve immediately.

 

Serves 8

 

 

 

Sirloin Tip Marsala

 

2 tablespoons olive oil, divided

4 sirloin tip steaks (6 ounces each), trimmed

2-1/2 cups sliced mushrooms

1 medium yellow onion, sliced (about 1 cup)

1 medium green bell pepper, sliced (about 1 cup)

2/3 cup marsala wine or beef broth

1/2 teaspoon dried thyme

2 tablespoons chopped fresh parsley

1/4 teaspoon black pepper

 

In a large skillet, heat 1 tablespoon of oil over medium-high heat until hot, but not smoking. Add steaks and cook, turning once, until meat is no longer pink, about 7 minutes. Transfer to a plate and cover with foil to keep warm.

 

In same skillet, heat remaining oil over medium heat. Add mushrooms, onion, and green pepper. Cook, stirring constantly, until tender, about 10 minutes.

 

Add wine and thyme to skillet; increase heat to medium-high. Cook, stirring until most of the liquid evaporates, about 3 to 5 minutes. Add parsley and black pepper.

 

Return steaks to skillet; cook until heated through, about 3 minutes. Place steaks on serving plates. Spoon vegetables on top. Serve immediately.

 

Serves 4

 

 

Summertime Steak Strips

 

1 flank steak (about 1 pound), trimmed

1 head romaine lettuce

 

For the dressing:

3 tablespoons red-wine vinegar

1 tablespoon fresh tarragon or 1 teaspoon dried tarragon

1 teaspoon dijon-style mustard

1/4 teaspoon salt

1/4 teaspoon black pepper

2 tablespoons olive oil

2 tablespoons chopped fresh parsley

 

Preheat the broiler. Line a broiler pan with foil. Place flank steak on rack in prepared pan. Broil 2 inches from heat for 5 minutes per side for medium-rare. Transfer to a carving board; let stand for 5 minutes. Slice into thin strips.

 

To prepare dressing, in a medium glass bowl, combine vinegar, tarragon, mustard, salt, and pepper. Whisk in oil until well blended. Reserve 3 tablespoons of dressing. Add steak and parsley to remaining dressing. Toss to coat. Cover with plastic wrap and refrigerate for 2 hours.

 

Rinse lettuce and separate into leaves. Arrange on serving plates. Top with beef strips and drizzle with reserved dressing. Serve immediately.

 

Serves 4

 

 

Marinated Flank Steak

 

1 flank steak (about 1 pound), trimmed

 

For the marinade:

1/3 cup low-sugar Italian dressing (under 3 grams)

1/4 cup lemon juice

2 tablespoons red-wine vinegar

3 clove of garlic, crushed

2 bay leaves, crumbled

3/4 teaspoon black pepper

 

To prepare marinade, in a small bowl, combine the dressing, lemon juice, vinegar, garlic, bay leaves, and pepper. Mix well.

 

Place the steak in a shallow glass dish. Reserve 1/4 cup of marinade. Pour remaining marinade over steak; turn to coat. Cover dish with plastic wrap; refrigerate for 1 to 2 hours, turning once or twice.

 

Preheat the broiler. Remove the steak from marinade; place on broiler pan. Discard the marinade in dish.

 

Broil steak 4 inches from heat, basting with the reserved marinade and turning once, 5-6 minutes per side for medium- well.

 

Place the steak on a carving board or serving platter. Let stand for 5 minutes. Slice the steak diagonally across the grain and serve immediately.

 

Serves 4

 

 

Mushroom-Pepper Toss

 

1/3 cup Italian dressing, under 3 grams of sugar per serving

1 clove garlic, minced

1 teaspoon dried basil

1/2 teaspoon dried oregano

1/2 teaspoon salt

1/2 teaspoon ground black pepper

2 cups sliced mushrooms

1 medium red bell pepper, roasted, peeled, and sliced (about 1 cup)

1 medium green bell pepper, roasted, peeled, and sliced (about 1 cup)

1 small red onion, sliced (about 1/2 cup)

1/2 cup pitted black olives, optional

Romaine lettuce leaves

 

In a medium glass bowl, combine dressing, garlic, basil, oregano, salt, and pepper. Mix well.

 

Add mushrooms, red pepper, green pepper, onion, and olives. Toss well to coat.

 

Cover bowl with plastic wrap and refrigerate for at least 30 minutes or up to 1 day.

 

Place romaine lettuce leaves on 4 serving plates. Spoon mushrooms and peppers on top of leaves and serve immediately.

 

Serves 4

 

 

Moroccan Party Dip

 

1 clove garlic

3 tablespoons chopped fresh parsley

1 can (15 ounces) chickpeas, rinsed and drained

2 tablespoons fresh lemon juice

1 tablespoon olive oil

1/2 teaspoon salt

1/8 teaspoon hot pepper sauce

Assorted cut up veggies

 

In a blender or food processor fitted with a metal blade, process garlic until minced. Add cilantro and process until finely chopped, about 10-20 seconds.

 

Add chickpeas, lemon juice, oil, salt, and pepper sauce. Process until very smooth, about 1 minute, scraping down sides of bowl with rubber spatula as needed.

 

Place dip in a serving bowl. Refrigerate overnight until ready to serve.

 

Place bowl in center of a large platter. Arrange cut-up veggies on platter and serve immediately.

 

Serves 8

 

 

Mock Guacamole

 

2 cups frozen asparagus, thawed

1/2 medium ripe avocado, peeled, pitted, and chopped

3 tablespoons ricotta cheese

3 tablespoons of lemon juice

1/8 teaspoon salt

1/8 teaspoon of cayenne pepper

3 ripe plum tomatoes, seeded and coarsely chopped (about 1 cup)

1 small red onion, chopped (about 1/2 cup)

1/4 medium red bell pepper, chopped (about 1/4 cup)

 

In a blender or food processor, process the asparagus until smooth.

 

In a medium bowl, combine asparagus puree, avocado, ricotta, lemon juice, salt, and cayenne pepper. Mix until ingredients are well blended.

 

Add tomatoes, onion, and red pepper to the avocado mixture. Cover bowl tightly with plastic wrap and refrigerate until ready to serve.

 

*Also very good served atop a lean hamburger!

 

Serves 12

 

 

Chocolate-Almond Crisps

 

2/3 cup unsweetened cocoa powder

1/2 cup ground almonds

1/2 teaspoon ground cinnamon

1/8 teaspoon ground nutmeg

1/8 teaspoon salt

4 egg whites

1/4 teaspoon almond extract

2 cups sugar substitute

 

Preheat oven to 250 F. Line 2 baking sheets with waxed paper.

 

In a medium bowl, combine cocoa, almonds, cinnamon, nutmeg, and salt. Mix well and set aside.

 

In a large bowl, using an electric mixer set on high speed, beat egg whites and almond extract until foamy. Gradually add sugar, beating until stiff, but not dry, peaks form. Add cocoa mixture, beating until blended.

 

Drop batter by rounded tablespoonfuls, 2 inches apart, on prepared baking sheets. Using the back of a spoon, smooth cookies into 3-inch rounds.

 

Bake cookies until firm, about 30 minutes. Turn off oven and cool cookies inside the oven until dry and crisp, about 1 hour.

 

Makes 1 dozen cookies

 

 

Quick Veggie Chili

 

2 tablespoons olive oil

1 small yellow onion, chopped (about 1/2 cup)

3 cloves of garlic, minced

2 cups canned white kidney beans, drained and rinsed

2 cups canned red kidney beans, drained and rinsed

1 cup canned plum tomatoes, drained and chopped

1/2 teaspoon chili powder

1/2 teaspoon ground cumin

1/2 teaspoon dried oregano

1/2 cup nonfat sour cream

 

In a large saucepan, heat oil over medium-high heat until hot, but not smoking. Add onion; cook, stirring frequently, until vegetables are tender, about 7 minutes. Add garlic; cook, stirring frequently, for 1 minute longer.

 

Add white kidney beans, red kidney beans, tomatoes, chili powder, cumin, and oregano. Reduce heat to low. Simmer, stirring occasionally, until mixture thickens, about 20 minutes.

 

Spoon chili into 6 individual serving bowls. Top with a dollop of sour cream.

 

Serves 6

 

 

Great Salad for Summer

 

2 Cucumbers diced

2 fresh tomatoes diced

1 tsp minced garlic or 2 cloves fresh chopped

4 oz fat free sour cream

salt and pepper to taste.

 

add any other seasonings you may find in your cabinet!

great with steak

 

lisagk

 

 

Garlic Grilled Scallops

 

1/3 cup fresh lemon juice

1/3 cup dry white wine or chicken broth

4 cloves garlic, minced

2 bay leaves

1 teaspoon grated lemon peel

1 teaspoon black pepper

1-1/2 pounds of sea scallops

4 cups large mushroom caps

3 medium green bell peppers, cut into 1-inch squares, about 3 cups

3 medium red bell peppers, cut into 1-inch squares, about 3 cups

2 large red onions, cut into 1-inch squares (about 3 cups)

 

In a shallow glass dish, combine lemon juice, wine, garlic, bay leaves, lemon peel, and pepper. Mix well. Reserve 3 tablespoons of mixture. Add scallops to dish; toss to coat. Cover dish with plastic wrap and refrigerate for 1 hour.

 

Heat a grill until coals form white ash, preheat a gas grill to medium, or preheat broiler. Spray grill rack or broiler pan with cooking spray.

 

Remove scallops from marinade. Discard marinade in dish. Using six 12-inch skewers, alternately thread scallops, mushrooms, onion, green pepper, and red pepper. Place kebabs on prepared rack or pan.

 

Grill or broil 6 inches from heat, turning occasionally and basting with reserved lemon mixture, until scallops are cooked through and vegetables are lightly browned, about 7-8 minutes. Serve immediately.

 

Serves 6

 

 

Chicken Cacciatore

 

4 skinless boneless chicken breasts, cut into 1-inch pieces

1 teaspoon olive oil

2 cloves of garlic, minced

1 medium yellow onion, chopped (about 1 cup)

1/2 medium green bell pepper, chopped (about 1/2 cup)

1/2 medium yellow bell pepper, chopped (about 1/2 cup)

2 cans (8 ounces each) tomato sauce

1/4 cup dry red wine or chicken broth

1 teaspoon dried oregano

1 cup sliced mushrooms

 

Spray a large skillet with cooking spray. Add chicken; cook over medium heat, stirring frequently, until browned, about 4 minutes. Remove from skillet.

 

In same skillet, heat oil, until hot but not smoking. Add garlic, onion, green pepper, and yellow pepper. Cook, stirring frequently, until tender, about 4 minutes. Add tomato sauce, wine, and oregano. Bring mixture to a boil. Return chicken to skillet.

 

Reduce heat to low; cover and simmer until chicken is tender, about 25 minutes. Place chicken on a serving platter; cover with foil to keep warm.

 

Add mushrooms to skillet; increase heat to high; cook until mushrooms are tender and sauce thickens, about 5 minutes. Spoon sauce over chicken. Serve immediately.

 

Serves 4

 

 

Thick and Spicy BBQ Chicken

 

4 boneless skinless chicken breasts

 

For the Sauce:

2/3 cup low-sugar chili sauce

1/4 cup red-wine vinegar

1/4 cup water

3 tablespoons finely chopped yellow onion

3 tablespoons Worcestershire sauce

1 tablespoon canola oil

2 teaspoons dry mustard

1/4 teaspoon salt

1/8 teaspoon black pepper

1/8 teaspoon hot pepper sauce

 

Preheat oven to 350. Spray a 13x19-inch baking pan with cooking spray. To prepare sauce, in a small saucepan, combine chili sauce, vinegar, water, onion, Worcestershire sauce, oil, mustard, salt, pepper, and hot pepper sauce. Bring mixture to a boil over medium heat. Reduce heat to low; simmer for 10 minutes.

 

Place chicken in prepared pan. Brush half of sauce over chicken. Bake, uncovered, until no longer pink and juices run clear when meat is pierced with tip of knife, about 45 minutes. Brush with remaining sauce every 15 minutes. Serve immediately.

 

Serves 4

 

 

Super Quick Turkey Cutlets

 

2 tablespoons fresh lime juice

1 tablespoon chopped green onions

2 tablespoons olive oil, divided

1/2 teaspoon dijon mustard

1/2 teaspoon grated lime peel

1/4 teaspoon salt

1/4 teaspoon black pepper

4 skinless boneless turkey cutlets

 

In a small jar with a tight-fitting lid, combine lime juice, green onions, 1 tablespoon oil, mustard, lime peel, salt, and pepper. Cover jar and shake mixture well.

 

In a large skillet, heat the remaining oil over medium-high heat until hot, but not smoking. Add turkey cutlets and cook, turning once, until cooked through and no longer pink, about 4 minutes.

 

Transfer turkey cutlets to a serving platter. Spoon lime juice sauce on top. Serve immediately.

 

Serves 4

 

 

Chicken Marengo

 

1/4 teaspoon salt

1/8 teaspoon black pepper

4 skinless, boneless chicken breasts

4 teaspoons olive oil, divided

1 medium yellow onion, chopped (about 1 cup)

1 clove garlic, minced

1 can (14.5 ounces) whole tomatoes, undrained

1/2 cup dry white wine or chicken broth

1/2 teaspoon dried basil

1/2 teaspoon dried thyme

 

Sprinkle chicken with salt and pepper. In a large skillet heat 2 teaspoons of olive oil over medium-high heat. Add chicken to skillet; sauté on both sides, about 10 minutes. Place chicken on plate; cover with foil to keep warm.

 

Add remaining oil to skillet and heat over medium heat. Add onion and garlic; cook, stirring frequently, until golden, about 3 minutes. Add tomatoes with liquid, wine, basil, and thyme. Bring to a boil; cook for 5 minutes, stirring occasionally to break up tomatoes.

 

Return chicken to skillet. Simmer the mixture until chicken is no longer pink, about 10 minutes longer. Place chicken on serving plates. Spoon tomato mixture evenly over chicken. Serve immediately.

 

Serves 4

 

 

Baton Rouge Chicken

 

4 skinless boneless chicken breasts

2 tablespoons SmartSpread

 

For the Spice Mix:

2 tablespoons cayenne pepper

1 tablespoon paprika

1 tablespoon black pepper

2 teaspoons garlic powder

2 teaspoons onion powder

1 teaspoon dried basil

1 teaspoon dried oregano

1/2 teaspoon chili powder

1/8 teaspoon dried thyme

1/8 teaspoon dry mustard

 

To prepare spice mix, on a sheet of waxed paper, combine all spice ingredients and mix well.

 

Heat a large cast-iron skillet or other large heavy skillet over medium-high heat until very hot, about 8 minutes.

 

Meanwhile, brush chicken with butter. Dredge chicken in spice mixture, patting firmly to adhere.

 

Place chicken in prepared skillet and cook, turning once, until coating is blackened and chicken is no longer pink, about 10 minutes. Place chicken on a serving platter. Serve immediately.

 

Serves 4

 

 

Chicken Marsala

 

6 skinless boneless chicken breasts

2 tablespoons of olive oil

2 cups thinly sliced mushrooms

2/3 cup marsala wine

2 tablespoons chopped fresh parsley

1/4 teaspoon black pepper

 

Lay the chicken breasts between 2 pieces of waxed paper. Using a meat mallet or the flat side of a heavy knife, flatten each piece of chicken to a 1/8-inch thickness.

 

In a large skillet, heat oil over medium heat until hot but not smoking. Add mushrooms and sauté until softened, about 10 minutes.

 

Add chicken to skillet, cook, turning once, until no longer pink, about 6 minutes. Remove chicken to a serving platter and cover with foil to keep warm.

 

Add wine to skillet. Bring to a boil over medium heat. Simmer until liquid is reduced by half, about 5 minutes. Stir parsley and pepper into skillet. Pour sauce over chicken. Serve immediately.

 

Serves 6

 

 

Chicken Piccata

 

1 cup dry white wine or water

1 cup chicken broth

1/3 cup fresh lemon juice

3 cloves garlic, peeled

1 medium lemon, thinly sliced

1 bay leaf

6 boneless skinless chicken breasts

1/4 teaspoon freshly ground black pepper

 

In a large skillet, combine wine, broth, lemon juice, garlic, lemon slices, and bay leaf. Mix well.

 

Add chicken to skillet and add enough water to cover. Bring to a boil over medium-high heat; reduce heat to low. Simmer, covered, until chicken is cooked through and no longer pink, about 15 minutes.

 

Place chicken on a platter; cover with foil. Increase heat to high and boil poaching liquid, uncovered, until it is reduced to about 2 cups, about 5 minutes. Remove bay leaf and garlic. Reserve lemon slices.

 

Spoon poaching liquid over chicken; sprinkle with pepper. Garnish with lemon slices. Serve immediately.

 

Serves 6

 

 

California Chicken

 

1 tablespoon canola oil

4 skinless boneless chicken breasts

1 medium red onion, thinly sliced (about 1 cup)

1 medium yellow bell pepper, juilenned (about 1 cup)

3 tablespoons fresh lime juice

1 clove garlic, minced

1 teaspoon shredded lime peel

1/4 cup chicken broth

1/4 teaspoon black pepper

 

In a medium skillet, heat oil over medium heat. Add chicken; cook, turning once, until browned, about 6 minutes. Transfer chicken to a plate; cover with foil to keep warm.

 

Add onion, yellow pepper, lime juice, garlic, and lime peel to skillet. Cook, stirring constantly, about 4 minutes.

 

Return chicken to skillet. Add broth and black pepper. Cook, covered, until chicken is cooked through and no longer pink, about 10 minutes.

 

Transfer chicken and vegetables to a serving platter. Serve.

 

Serves 4

 

 

Chicken Bake Roma

 

6 boneless skinless chicken breasts

1/4 teaspoon salt

1/4 teaspoon black pepper

2 medium zucchini cut into 1/4-inch chunks (about 4 cups)

2 cups halved mushrooms

1 can (28 ounces) whole peeled tomatoes, coarsely chopped

1 medium yellow onion, chopped (about 1 cup)

3 cloves garlic, finely chopped

2 tablespoons fresh basil or 2 teaspoons dried basil

1 bay leaf

 

Preheat the oven to 425 F. Rub both sides of the chicken with salt and pepper. Place chicken in a 13x19-inch roasting pan. Bake chicken for 10 minutes. Place pan on wire rack. Reduce oven temperature to 350 F.

 

Meanwhile, in a large bowl, combine zucchini, mushrooms, tomatoes, onion, garlic, basil, and bay leaf.

 

Spoon vegetable mixture evenly over chicken. Cover with foil; bake for 35 minutes. Uncover pan and bake until chicken is golden and no longer pink, about 40 minutes longer. Remove bay leaf. Serve immediately.

 

Serves 6

 

 

Burgundy Chicken

 

1 tablespoon olive oil, divided

4 boneless skinless chicken breasts

6 cloves of garlic, peeled and halved

4 shallots, peeled and halved

2/3 cup dry red wine or chicken broth

1/2 cup chicken broth

1 tablespoon tomato paste

1/2 teaspoon dried rosemary

1/8 teaspoon black pepper

 

In a large skillet, heat 2 tablespoons of oil over medium heat. Add chicken to skillet; cook, turning once, about 6 minutes. Place chicken on plate and cover with foil to keep warm.

 

Reduce heat to low. Add remaining oil to skillet. Add garlic and shallots. Cook, stirring, until vegetables are crisp-tender, about 4 minutes.

 

Add wine, broth, tomato paste, rosemary, and pepper. Increase heat to medium. Bring to a boil.

 

Return chicken to skillet. Reduce heat to low; simmer, covered until no longer pink, about 25 minutes. Serve immediately.

 

Serves 4

 

 

Chicken Florentine

 

1/8 teaspoon ground black pepper

4 skinless boneless chicken breasts

1 teaspoon olive oil

1 pound fresh spinach, stemmed or 1 package (10 ounces) frozen leaf spinach, thawed

2 tablespoons chopped fresh basil

1 garlic clove, minced

1/4 cup grated parmesan cheese

 

In a large skillet, heat oil over medium heat. Add chicken and cook, turning once, until cooked and no longer pink, about 8-12 minutes. Remove skillet from heat; cover with foil to keep warm.

 

Meanwhile, wash spinach leaves, but do not dry them. In a large saucepan, combine spinach, basil, and garlic. Cook over medium heat, covered, until spinach is wilted, about 2 minutes. Drain off any excess water. Toss spinach mixture with a fork.

 

Arrange spinach mixture on a serving plate; place chicken on top of spinach. Sprinkle with parmesan. Serve immediately.

 

Serves 4

 

 

Country Cornish Hens

 

2 Cornish hens, backbones removed

 

For the marinade:

4 cloves garlic, minced

3 tablespoons balsamic vinegar or red-wine vinegar

2 teaspoons olive oil

1 teaspoon dried rosemary

1/4 teaspoon hot pepper sauce

1/8 teaspoon ground cumin

1/8 teaspoon dried oregano

1/8 ground black pepper

 

To prepare marinade, in a shallow glass dish, combine garlic, vinegar, oil, rosemary, hot pepper sauce, cumin, oregano, and pepper. Mix well. Add hens, turning to coat. Cover with plastic wrap and refrigerate for 30 minutes.

 

Preheat the broiler. Line broiler pan with foil. Remove hens from marinade. Place hens, skinside down, on prepared pan. Discard marinade.

 

Broil hens 4 inches from heat, turning once, until cooked through and juices run clear when thigh joint is pierced with a knife, about 20 minutes. Cut each hen in half and serve immediately.

 

Serves 4

 

 

Lemon-Garlic Chicken

 

6 skinless boneless chicken breasts

 

For the marinade:

2 tablespoons lemon juice

2 tablespoons of white wine or chicken broth

2 tablespoons olive oil, divided

1 clove garlic, minced

1 teaspoon dried oregano

1/8 teaspoon black pepper

1/8 teaspoon salt

 

To prepare marinade, in a shallow glass dish, combine lemon juice, wine, 1 tablespoon oil, garlic, oregano, pepper, and salt. Mix well.

 

Add chicken to marinade, turning to coat. Cover dish with plastic wrap and refrigerate for 30 minutes.

 

In a large skillet, heat remaining oil over medium-high heat until hot but not smoking. Add chicken to skillet. Discard marinade. Cook, turning once, until cooked through and no longer pink, about 20 minutes.

 

Place chicken on a serving plate. Serve immediately.

 

Serves 6

 

 

Quick-Fix Chicken

 

1 tablespoon olive oil, divided

4 skinless boneless chicken breasts

1 medium celery root, peeled and shredded (about 3 cups)

1 medium yellow onion, sliced (about 1 cup)

1 medium red bell pepper, sliced (about 1 cup)

1 clove garlic, minced

1/3 cup chicken broth

1 tablespoon dijon mustard

2 teaspoons dried basil

1/8 teaspoon black pepper

2 tablespoons reduced-fat shredded Monterey jack cheese

 

In a large skillet, heat 1 tablespoon of oil over medium heat. Add chicken; cook until golden and no longer pink, turning once, about 10 minutes. Place chicken on a plate and cover with foil to keep warm.

 

Heat remaining oil in same skillet. Add celery root, onion, and bell pepper. Reduce heat to low. Cook, stirring constantly, until vegetables are tender, about 10 minutes. Add garlic and cook for 1 minute.

 

Add broth to skillet. Increase heat to medium. Cook until most of the liquid evaporates, about 5 minutes. Stir in mustard, basil, black pepper. Return chicken to skillet; turn to coat.

 

Preheat broiler. Line broiler pan with foil. Place vegetables on prepared pan. Place chicken on top. Sprinkle with cheese. Broil 4 inches from heat, until cheese melts, about 5 minutes. Serve immediately.

 

Serves 4

 

 

Chicken Roll-Ups

 

2 tablespoons canola oil

1/4 cup finely chopped yellow onion

1/2 cup finely chopped mushrooms plus 1-1/2 cups quartered mushrooms

1/2 cup finely chopped frozen broccoli flowerets, thawed, plus 1 cup whole frozen broccoli flowerets, thawed

1 tablespoon grated parmesan

1 teaspoon dried basil

1/4 teaspoon freshly ground black pepper

4 chicken cutlets, 1/4 inch thick

1 cup chicken broth

 

In a large skillet, heat 1 tablespoon of oil over medium heat. Add onion, chopped mushrooms, and chopped broccoli. Cook, stirring, until softened, about 5 minutes. Remove from heat; stir in parmesan, basil, and pepper.

 

 

Divide onion mixture and spread evenly over each cutlet. Starting with a short end, tightly roll up cutlets, jelly-roll style. Secure with toothpicks.

 

Wipe fat from skillet with paper towels. Heat remaining oil in skillet over medium-high heat. Add chicken; cook, turning frequently, until browned, about 4 minutes.

 

Add quartered mushrooms, broccoli flowerets, and broth to skillet. Bring to a boil. Reduce heat to medium-low. Cook, covered, until chicken is tender, about 10 minutes. Serve immediately.

 

Serves 4

 

 

Tangy Turkey Sauté

 

8 turkey breast cutlets

1-1/2 tablespoons olive oil, divided

2 cups sliced mushrooms

1/2 cup sliced green onion

1 clove garlic, minced

1/8 teaspoon dried thyme

1/2 cup marsala wine or 1/4 cup fresh lemon juice

1/4 cup chicken broth

1 tablespoon fresh parsley

 

In a large skillet, heat 1 tablespoon of oil over medium-high heat. Cook the cutlets until cooked through, turning once, about 2 minutes per side. Place on a plate and cover to keep warm.

 

Heat remaining oil in same skillet. Add mushrooms, green onion, garlic, and thyme. Cook, stirring, for 3 minutes. Stir in wine, broth, and any accumulated juices from plate. Increase heat to high; bring to a boil. Cook until slightly thickened, about 3 minutes.

 

Remove from heat; stir in parsley. Return cutlets to skillet. Spoon sauce over and serve.

 

Serves 4

 

 

Chicken Cilantro

 

4 skinless boneless chicken breasts

2 medium green bell peppers, cut into strips

1 large red onion, cut into 1/4-inch wedges

2 tablespoons pickled jalapeno pepper strips, seeded, and cut into thin strips

2 tablespoons fresh lime juice

2 tablespoons red wine vinegar

1 tablespoon of olive oil

2 medium tomatoes, cut into 8 wedges each

2 tablespoons of fresh chopped cilantro

 

In a shallow glass dish, combine chicken, pepper, onion, and jalapenos.

 

In a small bowl, combine lime juice, vinegar, and oil; mix well. Pour over chicken mixture; stir to coat. Cover dish with plastic wrap; refrigerate for 30 minutes.

 

Preheat the broiler. Remove chicken and vegetables. Add tomatoes to pan. Broil until chicken is no longer pink and vegetables are slightly charred, about 5 minutes.

 

Arrange vegetables on serving plates; top with chicken. Sprinkle with cilantro and serve.

 

Serves 4

 

 

Tomato Grilled Chicken

 

1 can (8 ounces) tomato sauce

3 tablespoons of lemon juice

2 cloves garlic, minced, divided

1/4 teaspoon salt

3 tablespoons chopped fresh basil

1-1/2 teaspoons grated lemon peel

1 teaspoon olive oil

4 skinless boneless chicken breasts

 

In a small saucepan, combine tomato sauce, lemon juice, half of garlic, and salt. Mix well. Bring to a boil over high heat. Reduce heat to medium; simmer, stirring occasionally, for 15 minutes. Remove from heat; cool. Add basil; set aside.

 

While sauce is simmering, in a small bowl, combine remaining garlic, lemon peel, and oil. Mix well. Place chicken in a glass or ceramic dish and rub with lemon peel mixture. Cover dish with plastic wrap; refrigerate for 30 minutes.

 

Heat a charcoal grill until coals form white ash, or preheat a gas grill to medium. Place chicken on grill rack. Grill 6 inches from heat, covered, for 12 minutes per side.

 

Brush chicken with sauce and grill until the juices run clear when chicken is pierced, about 3-4 minutes per side.

 

Serves 4

 

 

Asian-Style Chicken Salad

 

4 skinless boneless chicken breasts cut into thin strips

3/4 cup low-sugar Oriental peanut sauce or black bean sauce

1 medium cucumber, thinly sliced

2/3 cup sliced green onion

2 dried red chili peppers, chopped

1/2 cup unsalted dry-roasted peanuts

Green leaf lettuce

 

In a shallow glass dish, combine chicken and peanut sauce. Toss to coat. Cover with plastic wrap and refrigerate for 30 minutes.

 

Spray a large skillet with cooking spray. Add chicken to skillet. Discard marinade in dish. Sauté chicken over medium heat until no longer pink, about 3-4 minutes.

 

Stir in cucumber, green onions, chili peppers, and peanuts. Sauté for 1 minute longer. Remove from heat.

 

Arrange lettuce leaves in a single layer on a serving platter. Spoon chicken mixture over lettuce. Serve immediately.

 

Serves 4

 

 

Gateau of Marinated Salmon with Cucumber Salad and Crème Fraiche

 

Marinated Salmon:

 

1/4 teaspoon grated lemon zest

1/2 teaspoon chopped fresh dill

1/2 teaspoon sugar substitute

Salt and freshly ground white pepper to taste

One 4-ounce salmon fillet

 

In a small mixing bowl, combine the lemon zest, dill sugar, and salt, and rub this mixture on the salmon fillet. Wrap the coated salmon fillet in plastic wrap and refrigerate for at least 8 hours.

 

Cucumber Salad:

 

1/2 cucumber, peeled, seeded, and thinly sliced

1/2 teaspoon of salt

1/2 teaspoon of champagne vinegar

1 tablespoon of olive oil

Freshly ground pepper to taste

 

Place the cucumber slices in a colander, sprinkle the salt over, and allow it to sit for 30 minutes. Rinse under cold water and pat dry with paper towels. Place the cucumber slices in a small bowl with the vinegar, oil, and ground pepper.

 

Gateau Mixture

 

Marinated salmon (above)

1/2 teaspoon of sour cream (our fake crème fraiche)

Dash of dijon mustard

2 tablespoons fresh lemon juice

 

Thirty minutes before serving, rinse the salmon, pat it dry with a towel, and chop it into 1/8-inch cubes. Place the salmon in a small bowl, and stir in the crème fraiche or sour cream, mustard, lemon juice, salt, and pepper. Place in the refrigerator to chill.

 

Assembling and serving the Gateau

 

Prepared gateau mixture

1/4 cup Crème Fraiche or sour cream

Prepared cucumber salad

1 lemon

 

Serving: Chill 2 small salad plates. Place a 3-inch round pastry cutter in the center of 1 plate and fill it with salmon mixture, pressing gently with the back of a spoon. Top with half of the crème fraiche (sour cream) and smooth with a spatula. Carefully lift off the pastry cutter. Repeat for the second serving. Surround the salmon with overlapping cucumber slices. Cut the peel and pith from the lemon, cut out the meaty sections between the membranes, and slice these sections into wafer-thin triangles; arrange these lemon triangles on top of the salmon. Serve.

 

Serves 2

 

 

Chicken and Pepperoncini Salad with Feta

 

Dressing:

1/4 cup cider vinegar

1 tablespoon plus 1 teaspoon extra-virgin olive oil

2 tablespoons dry white wine

1/2 teaspoon salt

1/4 teaspoon black pepper

2 cloves garlic, minced

1/2 teaspoon dry mustard

1/2 teaspoon dried oregano

1/2 teaspoon hot sauce or to taste

 

Salad:

12 cups torn lettuce

12 plum tomatoes, seed and sliced thin lengthwise

8 water-packed canned artichoke hearts, drained and quartered

1/4 cup thinly sliced red onion

8 pepperoncini, sliced thin crosswise

1/4 cup chopped fresh parsley

1 cup chopped cooked white chicken meat

1-1/2 ounces feta cheese, crumbled (about 1/3 cup)

 

Preheat oven to 350 F. In a small jar, combine all dressing ingredients. Shake well and refrigerate until serving time.

 

Place mixed greens in a large salad bowl. Decoratively arrange all other salad ingredients on top. Refrigerate until serving time.

 

At serving time, shake salad dressing well and pour over salad. Toss gently, but thoroughly, to coat lettuce leaves. Add parmesan and toss lightly. Sprinkle with pepper and serve.

 

Serves 4

 

 

 

 

Chickpeas with Aubergine, Courgette and Spinach or

 

Chickpeas with Zuccini, Eggplant and Spinach

 

 

1 400gms can of chickpeas

1tbsp olive oil

1 large Aubergine (Eggplant) peeled and cubed

1 large Courgette (Zuccini) " "

1" piece of ginger )

4 cloves of garlic ) or use paste

1 green chilli (or to taste)

1tsp coriander powder

1tsp cumin powder

1tsp garam masala

1 400gm tin chopped tomatoes

225gms Spinach - fresh or frozen

225mls water

 

Put the oil in a non-stick pan and add the garlic, ginger and chilli and fry for one minute. Add the coriander and cumin powders and cook for 30 seconds. Now add everything except the garam masala - bring to the boil and cook for about 15 mins.

When cooked add garam masala and salt and pepper to taste.

Use as much chilli as required.

Tastes good the next day too.

 

 

Spicy Blue Cheeseburgers

 

2 teaspoons dried oregano

1 teaspoon cayenne pepper

1 teaspoon black pepper

2 teaspoons garlic powder

2 teaspoons dried thyme

1 teaspoon paprika

1 teaspoon salt

1-1/2 to 2 pounds of lean ground beef

1/2 pound of blue cheese, crumbled or cut into 4 equal pieces

 

Preheat the broiler. In a medium-sized bowl, mix the herbs and spices.

 

Divide the meat into 4 balls of equal size and shape into patties.

 

To stuff the burgers, divide each patty in half and flatten. Place 1 piece of blue cheese on each half and top with the other half. Seal the edges by pinching and re-form the patty.

 

Evenly coat each patty with the herb mixture.

 

Place burgers on a broiler pan about 2-3 inches from heat and broil for about 3-5 minutes per side or longer for well done.

 

Serves 4

 

 

Tuna Tartare on Cucumber Slices

 

2 tablespoons sesame or olive oil

1 tablespoon soy sauce

1 tablespoon minced scallions

1 teaspoon minced shallots

1 lb sushi-quality tuna, minced

Tabasco sauce to taste

Salt and pepper

3 English cucumbers, cut 3/4" thick

 

In a medium bowl combine all ingredients except for cucumbers. Cover tuna mixture with plastic wrap; refrigerate for 2 hours. Using a melon-baller, scoop out a hollow in the center of each cucumber slice. Spoon marinated tuna onto the slices.

 

Makes about 62 pieces

 

 

Broiled Flounder A La Moutarde

 

4 skinless and boneless flounder fillets

Black pepper

1 tablespoon olive oil

2 tablespoons dijon mustard

2 tablespoons chopped chives

 

Preheat the broiler. Arrange the fillets on a baking sheet or in a baking dish, and sprinkle them with pepper. Then pastry- brush them with oil.

 

Using a pastry-brush, spread the mustard evenly over the fish.

 

Put the fillets into the broiler, about 3 inches from heat. Broil for about 2 minutes, or until golden brown. Do not overcook. Place on individual dishes and sprinkle with chives.

 

Serves 4

 

 

Spinach with Garlic and Pine Nuts

 

1-1/2 to 2 pounds fresh spinach, ends trimmed and discarded

1 teaspoon olive oil

2 tablespoons pine nuts

2-4 cloves garlic, chopped

Salt and pepper

 

Wash the spinach well and shake out the water. Heat a large saucepan over high heat and add the spinach. Cook for about 5-7 minutes or until tender, tossing frequently. Transfer the spinach to a colander and set aside.

 

Heat the saucepan over medium flame and add the olive oil. When the oil is hot, add the pine nuts and chopped garlic and cook until both are golden, about 2 minutes. Return the spinach to the saucepan, toss to combine and cook until heated through, about 2 minutes. Add salt and pepper to taste.

 

Serves 4

 

 

Cherry Tomatoes with Choice of Herbs

 

2 teaspoons olive oil

1-2 cloves garlic, pressed or finely chopped

1 pint cherry tomatoes, halved

1 pint pear tomatoes, halved

2 tablespoons chopped fresh tarragon, rosemary, or sage

Salt and pepper

 

Heat a large skillet over medium-low heat and add the olive oil. When the oil is hot, add the garlic and cook for about 3 minutes, or until it just begins to turn golden. Remove garlic from oil.

 

Raise the heat to medium and add the tomatoes. Cook, with an occasional stir, until the tomatoes are tender, or about 3 minutes. Do not overcook or the tomatoes will get mushy.

 

Add the herb(s) and cook for 1 minute. Add salt and pepper to taste.

 

*Remember- On Phase I you need to limit your tomatoes to 10 cherry a day. Please take this recipe in stride.

 

Serves 4

 

 

Shrimp in Tomato Sauce with Almonds and Pine Nuts

 

1/3 cup olive oil

1 cup chopped onion

3 cups fresh or canned tomatoes, peeled, seeded, and chopped

1/2 cup ground blanched almonds

1/3 cup pine nuts

4 cloves garlic, peeled and chopped

2 tablespoons chopped parsley

1/4 teaspoon cayenne

Salt

2 cups shelled cooked shrimp

 

Heat oil in a skillet and cook the onion until soft and golden. Add the tomatoes. Cook, uncovered, for 15-20 minutes, stirring often.

 

In a blender, grind the almonds, pine nuts, garlic, parsley, and 3 tablespoons water to a paste. Stir in tomato sauce. Cook while stirring for 5 minutes. If sauce is very thick, thin with 3/4-1 cup of water. Season with cayenne and salt.

 

Fold the shrimp in. Allow to heat through. Serve on a bed of rice if you choose (Phase II only, though)

 

Serves 4

 

 

 

Eggplant Caponata

 

2 teaspoons olive oil

1 eggplant, peeled, if desired, and cubed

3 fresh tomatoes, cubed

1 teaspoon sugar substitute

1/4 cup red wine vinegar

3 tablespoons capers

1/4 cup black olives, pitted and chopped

1/4 cup chopped fresh parsley or basil

Salt and pepper

 

Heat a skillet over medium heat and add oil. When the oil is hot; add eggplant and sauté for about 5 minutes or until slightly browned.

 

Reduce heat to low. Cover and cook about 20 minutes or until soft.

 

Raise heat to high, add tomatoes, and cook for about 5 minutes. Add remaining ingredients and add salt and pepper to taste. Serve hot, cold, or at room temperature.

 

Makes 3 cups

 

 

Roasted Eggplant with Curry, Cilantro, and Red Bell Pepper

 

1 tablespoon olive oil, plus more for pan

1 large eggplant, peeled, if desired, and cut into 1-1/2 inch cubes

2 cloves of garlic

1 tablespoon sherry

1 teaspoon Oriental sesame oil

2 teaspoons curry powder

1/2 teaspoon Kosher salt

1-2 tablespoons chopped fresh cilantro

2 scallions, cut diagonally into 1-inch pieces

1/2 red bell pepper, diced

 

Preheat the oven to 400 F.

 

Lightly oil a roasting or baking pan. Place the eggplant cubes in a pan.

 

Place the garlic, sherry, olive oil, sesame oil, curry powder, and salt in a blender or a food processor fitted with a steel blade and puree until it forms a thin paste.

 

Pour the paste over the eggplant and mix. Place the eggplant in the oven.

 

Cook for about 45-60 minutes or until the eggplant is lightly browned. Remove from the oven and sprinkle with cilantro, scallions, and diced red pepper.

 

If serving cold or at room temperature, add 1/4 cup red wine vinegar

 

Serves 4

 

 

Spicy Black Bean Salad

 

4 cups prepared black beans, rinsed and drained

3 tablespoons lime juice

2 tablespoons olive oil

1 tablespoon red wine vinegar

1 teaspoon salt

1/2 teaspoon cayenne pepper

2 scallions, chopped

1/4 cup chopped fresh cilantro

2 fresh or roasted bell peppers, chopped

 

Place the beans in a medium-sized bowl and add lime juice, olive oil, vinegar, salt, and cayenne. Mix well until combined.

 

Top with scallions, cilantro, and peppers, but do not combine.

 

Cover and refrigerate for at least 2 hours to let the flavors meld.

 

Toss just prior to serving.

 

Serves 4

 

 

White Bean and Rosemary Salad

 

2 16-ounce cans of small white cannellini beans, drained and rinsed

1/2 small red onion or 1/4 vidalia onion, coarsely chopped

1 tablespoon and 1 teaspoon chopped fresh rosemary

2 teaspoons olive oil

1 tablespoon balsamic vinegar

Kosher salt and pepper

 

Combine all ingredients except salt and pepper in a medium bowl.

 

Let sit at room temperature for 1 hour while the flavors blend. Add salt and pepper to taste.

 

Serve at room temperature.

 

Serves 4

 

 

 

Avocado and Hearts of Palm

 

2 large ripe Haas avocado, peeled and pitted

1 16-ounce can hearts of palm, drained and rinsed

1 teaspoon olive oil

2 teaspoons red wine vinegar

10 large shavings of Romano or Parmesan cheese

Salt and pepper

 

Cut avocados and hearts of palm into similar sizes, either lengthwise or into bite-size pieces. Mix together gently.

 

Divide into 4 parts and place on individual plates.

 

Whisk together oil and vinegar. Pour over avocado and hearts of palm.

 

Sprinkle with shavings of cheese over the salad. Add salt and coarsely ground black pepper to taste.

 

Serves 4

 

 

Tomato and Basil Salad

 

4 beefsteak tomatoes, sliced or diced

12 basil leaves, chiffonade

1 tablespoon red wine vinegar

1 tablespoon olive oil

Salt and Pepper

 

Place tomatoes in a large shallow plate or bowl and sprinkle with basil leaves. Sprinkle with vinegar and oil. Add salt and pepper to taste.

 

Serves 4

 

 

Oven-Roasted Shrimp with Salsa

 

1/2 pound roma tomatoes, diced

1 onion, peeled and diced

2 limes, juiced

1 jalapeno chile, seeded and minced

1/2 teaspoon ground cumin

1-1/2 pounds of large shrimp, peeled and deveined

2 tablespoons olive oil

1/2 teaspoon salt

1/4 teaspoon black pepper

 

Preheat oven to 450 F.

 

In a 13x9x2-inch baking dish, combine tomatoes, onion, lime juice, jalapeno and cumin; mix well.

 

Toss shrimp with oil, salt, and pepper. Evenly spread out shrimp atop tomato mixture. Place in oven and cook until shrimp are pink and salsa is hot, about 8 minutes. Turn halfway through to ensure even cooking. Serve warm.

 

Serves 6

 

 

Steak with Fresh Herbs

 

1-1/2 cups packed fresh parsley leaves

5 garlic cloves, peeled

1 tablespoon fresh oregano leaves

3 tablespoons olive oil

1 tablespoon red wine vinegar

1/4 teaspoon Kosher salt

1/8 teaspoon black pepper

2 pounds skirt steak

1 vidalia onion, peeled and sliced into 1/4-inch rings

 

In a food processor, finely chop the parsley, garlic, and oregano. Put in a bowl. Add the oil, vinegar, salt, and pepper to the bowl and mix well.

 

Preheat the broiler. Cut the skirt steak into 5 portions and place in a roasting pan or on a baking sheet in a single layer. Rub both sides of the steak with the parsley sauce. Broil for 3-4 minutes per side for medium, remove, and let rest, covered, for 5 minutes before serving.

 

Serves 4

 

 

Chicken Royale

 

2 boneless skinless chicken breasts, halved

Laughing Cow herb-flavored cheese spread (4 ounces, divided into 1 ounce each)

1/2 cup English walnuts, finely chopped

4 large spinach leaves, steamed slightly

1/2 teaspoon salt

1/2 teaspoon pepper

1/2 cup dry white wine

1/2 cup bottled Raspberry vinaigrette dressing

2 tablespoons SmartSpread

 

Pound chicken breasts to 1/4-inch thickness with flat side of meat mallet or chef's knife. Roll cheese in walnuts. Place 1 spinach leaf on each breast; top with 1 ounce of cheese. Fold chicken around spinach and cheese to form a mound. Sprinkle salt and pepper over chicken. Place chicken in a baking pan. Cover; bake at 350 F. for 30 minutes or until chicken is fork-tender.

 

Mix wine and salad dressing in small skillet. Cook over medium heat until sauce is reduced by one-half; stir in butter. Pour sauce over chicken.

 

Serves 4

 

 

Zesty Chicken En Papillote

 

2 boneless skinless chicken breasts

Laughing Cow light cheese

1 red pepper, julienned

1 zucchini, julienned

4 mushrooms, sliced

 

Preheat oven to 400 F.

 

Fold four 18x18-inch pieces of parchment paper or foil in half; cut into shape of half a heart (when unfolded, heart shape is formed).

 

Cut chicken into strips; place 1/2 breast on 1 side of the heart. Top chicken with 3 tablespoons of cheese and 1/4 of each vegetable. Fold other half of heart over to enclose chicken-cheese mixture; fold edges to seal. Repeat process with remaining chicken, cheese, vegetables and parchment.

 

Place packages on cookie sheet; bake in oven for 10-12 minutes. Place packages on plate. Serve, letting diner open to release smell and flavor at the table.

 

Serves 4

 

 

Chile-Lime Shrimp

 

½ cup olive oil

2 tbsp chile oil

1/4 cup fresh lime juice

2 large cloves garlic, minced

1 lb. cooked large shrimp

Salt and pepper to taste

 

In small bowl, combine oils, juice, and garlic. Put shrimp in resealable plastic bag. Pour marinade over shrimp; seal and let sit 30 minutes. Season with salt and pepper. To serve, thread two shrimp on a skewer.

 

Serves 12 for appetizers

 

 

Bass with Mint-Parsley Pesto

 

3 cups packed mint leaves

1 cup packed flat-leaf parsley leaves

4 large cloves garlic

1/4 cup fresh lemon juice

2 tsp salt

2/3 cup olive oil

12 striped or sea bass fillets, 6 oz. each

Salt and pepper to taste

 

In a food processor or bowl, finely chop mint, parsley, garlic, lemon juice and salt. With machine running, pour in oil. Reserve 3/4 cup pesto; spread remaining pesto on both sides of fish. Cover with plastic wrap; refrigerate for 2 hours. Heat grill or broiler. Season fish with salt and pepper; place on grill or broiler pan. Cook 5" from heat, turning once, 3-4 minutes per side until fish begins to flake when tested with a fork. Serve with reserved pesto.

 

Serves 12

 

 

Grilled Steaks with Horseradish Guacamole

 

2 ripe avocados, cut into quarters

2 scallions, coarsely chopped

2 Tbs. prepared low-sugar horseradish

1 Tbs. Lemon juice

1-1/4 tsp salt

4 12-oz sirloin steaks

½ tsp freshly ground pepper

 

Heat grill to high. Pulse avocados, scallions, horseradish, lemon juice, and ½ tsp of salt in a food processor until well combined but still chunky; set aside.

 

Sprinkle steaks with remaining salt and pepper; grill, turning once, 10 minutes for medium rare, or to desired doneness. Serve with horseradish guacamole.

 

Serves 4

 

 

Grilled Chicken and Prosciutto Salad

 

3 Tbs olive oil

1 Tbs balsamic vinegar

1 tsp salt

3/4 tsp freshly ground pepper

4 boneless skinless chicken breast halves

4 oz prosciutto

8 cups mixed greens

2 large tomatoes, cut into wedges

 

Heat grill to high. Whisk together olive oil, vinegar, ½ tsp of the salt and 1/4 tsp of the pepper in a large bowl; set aside.

 

Sprinkle chicken with remaining salt and pepper and grill, turning once, until juices run clear, 10 minutes. At the same time grill prosciutto, turning once, until lightly charred and crisp at the edges, 4 minutes; slice into thin strips.

 

Place prosciutto and greens in bowl with olive-oil mixture and toss to coat; divide among 4 serving plates. Top with chicken and tomato wedges.

 

Serves 4

 

 

Grilled Steak Wraps with Spicy Peanuts

 

1 cup unsalted dry-roasted peanuts

1 Tbs olive oil

2 tsp soy sauce

1 Tbs peanut butter

2 scallions, thinly sliced (white and green parts)

1/4 tsp ground red pepper

½ tsp salt

½ tsp freshly ground pepper

1 2-lb skirt or flank steak

2 small heads of bibb lettuce, separated into leaves

Accompaniments: mint, cilantro, or basil sprigs; lime wedges

 

Heat grill to high. Pulse peanuts in a food processor until coarsely chopped; set aside. Heat olive oil in a large nonstick skillet over medium-high heat; add peanuts and cook, stirring often, until fragrant, 3 minutes. Add soy sauce, lime juice, peanut butter, scallions, and ground red pepper. Cook, stirring constantly until scallions are wilted, about 2 minutes; transfer mixture to a serving bowl.

 

Sprinkle steak with salt and pepper and grill, turning once, 3 minutes for a medium-rare skirt steak, 6 minutes for medium-rare flank steak. Let stand 5 minutes; cut into thin strips. Serve sliced steak and peanut sauce wrapped in a lettuce leaf and with the accompaniment of your choice.

 

Serves 6

 

 

Six-Bean Salad with Tomato Vinaigrette

 

1 teaspoon salt

8 ounces green beans, trimmed and cut into 1-inch pieces

8 ounces wax beans, trimmed and cut into 1-inch pieces

1 can (15 to 19 ounces) garbanzo beans

1 can (15 to 19 ounces) black beans

1 can (15 to 19 ounces) kidney beans

1-1/2 cups (half 16-ounce bag) frozen shelled green soybeans (edamame), thawed

 

Tomato Vinaigrette:

1 small tomato, coarsely chopped

1 small shallot, coarsely chopped

1/4 cup olive oil

2 tablespoons red wine vinegar

1 tablespoon dijon mustard

½ teaspoon salt

1/4 ground black pepper

 

In a 12-inch skillet, heat 1 inch water with salt to boiling over high heat. Add green and wax beans; heat to a boil. Reduce heat to low; simmer 6 to 8 minutes or until beans are tender-crisp. Drain beans. Rinse with cold water to stop cooking; drain again. Transfer beans to a large serving bowl.

 

While green and wax beans are cooking, rinse and drain garbanzo, black, and kidney beans. Add canned beans and soy beans to bowl with green and wax.

 

Prepare tomato vinaigrette: In a blender, combine tomato, shallot, oil, vinegar, mustard, salt, and pepper. Blend until smooth.

 

Add vinaigrette to beans in bowl. Toss to coat. Cover and refrigerate at least 1 hour before serving.

 

Serves 18 (½ cup is a serving)