Wednesday, October 28, 2009

Cranberries Can Cure...

True or False:

Drinking cranberry juice may offer some protection to millions of women each year who suffer from Urinary Tract Infections (UTIs).

Answer: TRUE!!

Leading research institutions have been reporting the latest findings regarding the cranberry's antibacterial and anti-adhesion properties, as well as promising new areas of research in anti-aging, anti-cancer and protection against cardiovascular disease, metabolic syndrome and type II diabetes. Click here to read the full article about the health benefits of cranberries.

Wednesday, October 14, 2009

Taco Chicken

1-1 1/2 lb Frozen Boneless, Skinless Chicken Breasts
1- 14.5 oz can Low-sodium Diced Tomatoes with Green Chiles, Undrained
1-1.5 oz Envelope Low-Sodium Taco Seasoning

Place chicken in slow cooker. In a small bowl, mix tomatoes and taco seasoning. Pour over chicken. Cover and cook on low 6-8 hours.

Homestyle Chicken Dinner

2 Medium Carrots, cut into 1/2" pieces
1 Medium Onion, halved
2 Medium Celery Ribs (Cut into 1" pieces)
4 Medium Potatoes
3 lb Whole Chicken
1 tsp Salt
1/2 tsp Freshly Ground Pepper
1 tsp Crushed Bay Leaves
1 tsp Dried Basil
1 tsp Dried Thyme

Place carrots, onion, celery, potatoes and 1/2 cup water in slow cooker. Add whole chicken and top with remaining ingredients. Cover and cook on low 8-10 hours or on high 3 1/2-5 hours. Remove and arrange on platter before serving.

Citrus-Salsa Chicken

6 Boneless, Skinless Chicken Breast Halves (about 2 lb)
1 1/2 cups Thick Salsa, Medium or Hot
1 tsp Ground Cumin
Pinch Red Chili Powder
3 Tbsp Fresh Lime Juice

Coat slow cooker with nonstick cooking spray and arrange chicken inside. Pour salsa over chicken. Cover and cook on high 3-3 1/2 hours or until chicken is tender and cooked through. Stir in cumin, chili powder, and lime juice. Cover and cook 15 more minutes before serving.

Quickest Chicken

4 Boneless, Skinless Chicken Breast Halves
1 Package Dry Italian Dressing Mix
1 cup Warm Water or Chicken Broth

Place chicken in slow cooker. Sprinkle with dressing mix. Pour water over chicken. Cover and cook on low 8-10 hours.

Wild Rice Pilaf

1 1/2 cups Uncooked Wild Rice
1/2 cup Finely Chopped Scallions
1- 14 oz can Low-Sodium Chicken Broth

1/2 tsp Dried Thyme Leaves

Coat slow cooker with nonstick cooking spray. Rinse rice and drain well. In slow cooker, combine broth and 2 cups water and mix well. Cover and cook on high 3-4 hours. Add thyme and stir gently, adding salt and pepper to taste. Cook on low 30-60 more minutes or until rice is tender.

Monday, October 12, 2009

Sausage with Beans and Escarole

12oz Chicken Sausage with Mediterranean Seasonings (cut into 1/4-inch rounds)
1 -15oz can Cannellini Beans (Drained and Rinsed)
1 -15oz can Garbanzo Beans (Drained and Rinsed)
1 -28oz can Whole Tomatoes (Drained and Chopped)
1 ½ cups Canned Low-Sodium Chicken Broth
1 Bay Leaf
1 tsp Dried Thyme
¼ tsp Crushed Red Pepper
1 Small Head Escarole (Chopped)
¼ cup Coarsely Grated Parmesan
2 Tbsp Chopped Fresh Parsley
Salt and Pepper

Combine sausage, beans, tomatoes, broth, bay leaf, thyme and red pepper in slow cooker and cook on low heat setting for 4 hours. Stir in escarole and cook an additional 5 to 8 minutes, until just wilted. Stir in Parmesan and parsley. Season to taste with salt and pepper and serve.

Black Bean Soup and Sausage

2 tsp Olive Oil
1 Onion Diced
3 Cloves Garlic Chopped
2 -15.5 oz cans Black Beans
1 -16 oz jar Salsa
1 cup Low-Sodium Chicken Broth
2 -3 oz Hot Italian Sausage Links (consider Turkey Sausage)
½ cup Chopped Cilantro
Salt and Pepper

Warm oil in a medium skillet over medium heat. Add onion and garlic and cook, stirring frequently, until onion is softened and translucent, about 5 minutes. Combine onion mixture, beans (with their liquid), salsa and chicken broth in a slow cooker. Stir well and cook on low for 5 hours. Stir sausages into bean mixture in slow cooker and cook for 1 hour longer. Using tongs, remove sausages to a cutting board, cut into bite-size pieces and then return to slow cooker. Stir in cilantro and season with salt and pepper. Serve soup hot in bowls, with chopped avocado and a dollop of sour cream on top, if desired.

White Bean and Sausage Stew

6 -3 oz Italian or Turkey Sausages
1 Tbsp Olive Oil
1 Large Onion Sliced
1 Clove Garlic Chopped
2 -15 oz cans White Beans (Great Northern or Navy), Rinsed and Drained
1 -28 oz can Chopped Tomatoes Drained
1 Tbsp Chopped Fresh or 1 tsp Dried Thyme
Salt and Pepper

Poke holes in sausages and put in a large nonstick skillet. Add 1/4 cup water; bring to a boil. Lower heat and cook sausages, turning, until lightly browned and water has evaporated, about 10 minutes. Transfer to a plate. Heat oil in skillet over medium-high heat. Add onion and garlic; cook, stirring often, about 3 minutes. Add beans, tomatoes and thyme. Put half of bean mixture into a slow cooker. Arrange sausages on top, followed by remaining beans. Cook on high for 4 hours. Check after 2 hours and add water if mixture looks dry. Remove sausages; slice thickly. Season beans with salt and pepper. Return sausage to stew. (Stew can be kept, frozen and tightly sealed, for up to 1 month.)

Chicken Ramen Soup

1 Tbsp Olive Oil
1 cup Baby Carrots (cut into ¼ inch pieces)
1 cup Sliced Celery (2 medium stalks)
1 Medium Chopped Onion
2 Cloves Garlic Finely Chopped
2 cups Cut-up Cooked Rotisserie Chicken
6 cups Water
1 package (3oz) Chicken-Flavor Ramen Noodle Soup Mix
¼ tsp Salt
¼ tsp Pepper

In 5-qt Dutch oven, heat oil over medium heat. Add carrots, celery, onion and garlic; cook 3-4 minutes, stirring frequently, until tender. Stir in chicken, water and contents of seasoning packet from soup mix, salt and pepper. Heat to boiling over high heat. Reduce heat to medium; simmer uncovered 10-15 minutes. Break apart noodles, stir into soup; simmer uncovered about 3 minutes longer or until noodles are tender.

Upside-Down Berry Cornmeal Cake

2 to 2 ½ cups Fresh Blueberries, Raspberries, and/or Blackberries 1 1/3 cups All-Purpose Flour
½ cup Yellow Cornmeal
1 Tbsp Finely Snipped Fresh Basil or Mint
2 tsp Baking Powder
¼ tsp Salt
2 Eggs (lightly beaten)
2/3 cup 2% Milk
½ cup Sugar
1/3 cup Vegetable Oil (consider Smart Balance)
Honey (optional)

Preheat oven to 350F Lightly grease 8x1 ½ inch round cake pan, line bottom with parchment paper, lightly grease the paper. Arrange 1 ½ cups of berries in bottom of pan; set aside. In large bowl stir together flour, cornmeal, 1 Tbsp snipped basil, baking powder, and salt. Set aside. In medium bowl, whisk together eggs, milk, sugar and oil. Add egg mixture all at once to flour mixture. Stir until just combined. Pour batter into prepared pan over berries; spread evenly. Bake for 40-45 minutes or until toothpick inserted near center comes out clean. Cool in pan on wire rack for about 5 minutes. Use small knife around edge of pan to loosen sides of cake. Invert cake onto serving plate. Remove Parchment paper. Top warm cake with berries, drizzle honey and top with additional basil or mint.

Catfish with Summer Succotash Salad

2 cups Frozen Lima Beans
4 – 4 to 6oz Catfish Fillets (about ½ inch thick)
Olive Oil
Garlic Salt and Ground Black Pepper
1 cup purchased Corn Relish
1 cup Fresh Baby Spinach

Cook lima beans according to package instructions. Drain in colander, rinse under cool water and set aside. Meanwhile, rinse fish and pat dry with paper towel. Brush fish with olive oil. Sprinkle with garlic salt and pepper. Place fish in well grease fish basket. Grill for 6-9 minutes on medium heat until fish flakes easily when tested with a fork, turning basket once halfway through grilling. Serve by placing fish on serving platter. Toss together cooled lima beans, corn relish, and spinach. Place succotash aside fish.

Grilled Pork and Pineapple

4 -¾ inch-thick Boneless Top Loin Pork Chops
Salt and Ground Pepper
1 Peeled and Cored Fresh Pineapple
3 Tbsp Orange Marmalade
½ Lowfat Plain Yogurt
¼ cup Lightly Salted Cashew Halves
Fresh Thyme (optional)

Sprinkle pork chops lightly with salt and pepper. Cut pineapple into ½ inch thick slices; set aside. (If using gas grill, preheat grill) Grill chops on charcoal grill uncovered over medium coals for 4 minutes. Turn; add pineapple to grill. Brush chops and pineapple with marmalade. Grill for 3-5 minutes more until thermometer inserted into pork registers 160F, turning pineapple once. Meanwhile combine yogurt and marmalade. Arrange chops and pineapple on plate. Spoon yogurt mixture over chops and pineapple; sprinkle with nuts. Garnish with thyme.

Chicken Tortellini Toss

2 -9oz packages Refrigerated Cheese Tortellini
4 cups Broccoli and/or Cauliflower Florets
1-14.5oz can Diced Tomatoes with Italian Herbs
½ cup Dried Tomato Pesto
1 -9oz package Frozen Grilled Chicken Breasts (thawed)
Shaved Parmesan Cheese (optional)

In Dutch oven, cook tortellini according to package directions, adding broccoli in last 3 minutes of cooking. Drain. Return to Dutch oven. Stir in undrained tomatoes, pesto and chicken. Cook, stirring occasionally, just until heated through. Garnished with Parmesan.

Mediterranean Style Chicken

4 Boneless, Skinless Chicken Breast Halves
1 can (14 ½ oz) Italian Style Diced Tomatoes (undrained)
½ cup Black Olives (chopped)
1 Tbsp Lemon Zest
1 cup Italian Style Shredded Cheese Blend
Whole Grain Pasta (cooked)

Heat large nonstick skillet on medium-high heat. Add chicken; cover. Cook 5-7 minutes on each side or until done. Remove chicken from skillet. Add tomatoes, olives and lemon zest to skillet. Cook 4 minutes or until hot, stirring often. Return chicken to skillet; cook 1 minute or until hot. Top with cheese. Served over hot cooked rotini or penne pasta

Creamy Chicken Skillet with Stuffing

1 package Stove Top Stuffing Mix
6 Boneless, Skinless Chicken Breast Halves
3 cups Frozen Mixed Vegetables
1 can (10 ¾ oz) Condensed Cream of Broccoli Soup (consider reduced fat or sodium)

Prepare stuffing mix. Heat large nonstick skillet on medium-high heat. Add chicken; cover. Cook 5-7 minutes on each side or until done. Remove chicken from skillet. Add vegetables, soup and ½ cup water to skillet; cover. Cook 6 minutes or until heated through; stirring often. Return chicken to skillet; cook 1 minute or until hot. Serve with stuffing.

Cranberry-Pineapple Minis

20 oz can Crushed Pineapple in juice (undrained)
2 -3oz package Jell-O Raspberry Gelatin
1 -16oz can Whole Berry Cranberry Sauce
1 Apple (chopped)
1/3 cup Walnut Pieces (optional)

Drain pineapple, reserving juice. Add water to juice to measure 2 ½ cups; pour into saucepan. Bring to boil. Add to gelatin mixes in large bowl; stir 2 minutes until completely dissolved. Stir in pineapple, cranberry sauce, nuts and apples. Spoon into 24 paper-lined 2 ½ inch muffin cups. Refrigerate 2 ½ hours or until firm. Remove liners and serve.

Italian Style Marinated Pasta Salad

½ lb Fresh Green Beans (cut in half)
2 cups Cauliflower Florets
1 cup Halved Cherry Tomatoes
1 cup Canned Garbanzo Beans (drained and rinsed)
1 cup Sliced Stuffed Green Olives
¼ cup Thinly Sliced Sun-Dried Tomatoes
½ cup Kraft Tuscan House Italian Dressing or Reduced Fat Italian

Add green beans and cauliflower to boiling water in saucepan; cook until crisp tender. Drain. Rinse under cold water; drain again. Place in bowl. Add remaining ingredients; mix lightly. Refrigerate 3 hours until chilled.

Cheesy Spinach Artichoke Dip

1 -14oz can Artichoke Hearts (drained and finely chopped)
1 -10oz package Frozen Chopped Spinach (thawed and drained)
¾ cup Grated Parmesan Cheese
¾ cup Reduced Fat Mayonnaise
½ cup 2% Milk Shredded Mozzarella Cheese
½ tsp Garlic Powder

Heat oven to 350 degrees. Mix all ingredients; spoon into 9-inch dish or pie plate. Bake 20 minutes or until heated through. Serve with assorted fresh vegetables or reduced fat crackers.

Three Cheese Chicken Penne Pasta Bake

1 ½ cups Multi Grain Penne Pasta (uncooked)
1 -9oz package Fresh Spinach Leaves
1 lb Boneless, Skinless Chicken Breasts (cut into bite size pieces)
1 tsp Dried Basil Leaves
1 -14oz jar Spaghetti Sauce
1 -14oz can Diced Tomatoes (drained)
2oz (1/4 of 8oz package) Philadelphia Neufchatel Cheese (cubed)
1 cup Shredded Mozzarella Cheese (divided)
2 Tbsp Grated Parmesan Cheese

Heat oven to 375 degrees. Cook pasta adding spinach to boiling water for last 1 minute. Cook and stir chicken and basil in nonstick skillet on medium-high heat 3 minutes. Add sauce and tomatoes; bring to a boil. Simmer 3 minutes or until chicken is done. Stir in Neufchatel cheese. Drain pasta mixture; return to pan. Stir in chicken mixture and ½ cup mozzarella. Spoon into 2 qt. baking dish. Bake 20 minutes. Sprinkle with remaining cheeses. Bake 3 minutes.

Spinach Stuffed Mushrooms

1 -6oz package Stove Top Stuffing Mix for Chicken
1 ½ cups Hot Water
40 Fresh Mushrooms (about 2 lbs)
2 Tbsp Butter (consider Smart Balance Butter)
2 Garlic Cloves Minced
1 -10oz package Frozen Chopped Spinach (thawed and well drained)
1 cup Shredded Part Skim Mozzarella Cheese
1 cup Grated Parmesan Cheese

Heat oven to 400 degrees. Mix together stuffing mix and water. Remove mushroom stems; chop stems. Melt butter in skillet. Add stems and garlic; cook and stir until tender. Add to stuffing with spinach and cheeses; mix well. Spoon into mushroom caps. Put on shallow baking pan. Bake 2o minutes until tender.

Taco Soup

1 lb Lean Ground Beef or Turkey
1 Onion Chopped
3 -15 oz cans Mild Chili Beans (undrained)
1 -14oz can Whole Tomatoes (undrained)
1 -14oz can Corn (undrained)
1 -8oz can Tomato Sauce
1 -1 ¼oz package Taco Seasoning Mix
1 ½ cups Water
1 ½ cups 2% Milk Shredded Cheddar Cheese

Brown beef with onions in large saucepan; drain. Add all remaining ingredients except cheese; stir, breaking up tomatoes. Bring to a boil. Simmer on medium-low heat 5 minutes, stirring occasionally. Serve topped with cheese.

Mango-Avocado Salsa

2 Diced Mangos
2 Diced Avocados
½ cup Cherry or Grape Tomatoes Halved
2 Tbsp Cilantro Chopped
1 Tbsp Fresh Lime Juice
1 tsp Honey
1 tsp Red Pepper Flakes
2 Tbsp Extra Virgin Olive Oil
1 tsp Salt
¼ tsp Pepper

Gently mix all ingredients in a bowl and serve chilled.

Grilled Jerk Shrimp Skewers

40 Jumbo Shrimp (deveined and shelled)
¼ cup Extra Virgin Olive Oil
¼ cup Orange Juice
3 Tbsp Jamaican Jerk (or Caribbean Spice Blend)
10 Wooden Skewers (soaked in water for 1 hour)

Combine olive oil, orange juice and jerk spice in a large bowl. Add shrimp and let marinate for 20-30 minutes. Preheat grill for medium-high heat. Remove shrimp from marinade and place 4 shrimp per skewer. Season skewers with salt and pepper to taste and grill until just cooked through, 2-3 minutes per side.

Crispy Baked Cod

2 Tbsp Melted Butter (consider Smart Balance Butter)
1 Garlic Clove (minced)
½ cup Panko or Regular Bread Crumbs
2 Tbsp Fresh Parsley (minced)
1 tsp Finely Grated Lemon Zest
1 Tbsp Dijon Mustard
1 Tbsp Reduced Fat Mayonnaise
4 Skinless 1 ½ inch Thick Cod Fillets (about 6oz each)

Preheat oven to 350 degrees. In a small skillet over medium-low heat, melt butter. Add garlic and cook, stirring until fragrant, 30 seconds. Add bread crumbs, stir to coat with butter, then cook, stirring frequently, until light golden brown, about 5 minutes. Remove from heat and stir in parsley and lemon zest. Let cool. Combine mustard and mayonnaise in small bowl. Rinse fish and pat dry. Sprinkle each fillet lightly with salt, then place on a rimmed, foil-lined baking sheet and brush with mustard mixture. Press ¼ of crumbs onto each fillet. Transfer baking sheet to oven and bake until fish is no longer translucent and flakes easily, 10-15 minutes. If crumbs aren’t sufficiently browned, broil fish 2 inches from heating element until crumbs are crisp and dark golden brown (watching carefully to prevent burning), 2 minutes longer. Serve immediately.

Slow Cooker Sheppard's Pie

4 Medium Yukon Gold Potatoes (about 2 lbs)
1/3 cup 2% Milk
2 Tbsp Unsalted Butter (consider Smart Balance Butter)
Salt and Pepper
1 Tbsp Olive Oil
1 Medium Diced Onion
2 Minced Garlic Cloves
1 lb Lean Ground Beef or Turkey
1 Tbsp Tomato Paste
1 tsp Worcestershire Sauce
1 tsp Dried Thyme
1 Tbsp Corn Starch
1 Cup Frozen Mixed Vegetables

Prick potatoes all over with a fork. Microwave potatoes on high, turning once, until tender, about 15 minutes. Remove from microwave and let cool slightly, then peel and mash with milk and butter. Season with salt and pepper. In a skillet over medium heat, warm olive oil. Add onion and cook, stirring, until translucent, 3 minutes. Add garlic and cook 30 seconds longer. Add beef, increase heat to medium-high and cook, breaking up chunks, until meat is cooked through and beginning to brown, 8 minutes. Stir in tomato paste, Worcestershire sauce, thyme and ½ tsp each salt and pepper. In small cup, whisk corn starch with 1 cup of water. Add to skillet and cook, stirring, until liquid thickens slightly. Remove from heat; transfer to slow cooker. Layer vegetables on top of meat; top with potatoes. Cover, turn slow cooker to low and cook for 3 hours.

Burrito Bake

1 lb Lean Ground Beef or Turkey
1 ¼ oz package Taco Seasoning Mix
¾ cup Water
12 Flour Tortilla (consider Carb Balance or Wheat Tortillas)
16oz can Refried Beans (consider Fat Free)
1 cup Mexican Style Shredded Cheese Blend

Preheat oven to 350 degrees. Brown meat in large nonstick skillet on medium-high heat; drain. Add seasoning mix and water. Bring to a boil. Reduce heat to low; simmer 10 minutes, stirring occasionally. Place 4 tortillas on bottom of a greased 9-inch pie plate. Cover with half of the refried beans, meat mixture and cheese. Repeat layers once. Top with remaining tortillas. Bake 30 minutes or until heated through and cheese is melted. Cut into wedges to serve.

Curry Pepper Beef

2 lbs 1-inch Thick Lean Beef Sirloin (room temperature)
2 Tbsp Vegetable Oil (consider Smart Balance)
Salt and Pepper
1 Green Bell Pepper (seeded and cut into bite size pieces)
1 Red Bell Pepper (seeded and cut into bite size pieces)
3 Tbsp Butter (consider Smart Balance Spread)
2 Chopped Shallots
2 Chopped Garlic Cloves
2 Tbsp Flour
¼ cup Dry Sherry
1 cup Beef Broth
1 Tbsp Curry Powder

Pat beef dry and cut into bite size pieces. In large skillet or Dutch oven, heat oil over high heat until smoking. Working in 2 batches, cook beef until browned on all sides, 2-3 minutes. Season with portion of salt and pepper and transfer to a plate. Lower the heat to medium, add bell peppers and cook, stirring, until softened, about 10 minutes. Transfer to the plate with the meat. Add the butter to the skillet. Add shallots and garlic and cook until fragrant, about 2-3 minutes. Sprinkle the flour into the pan and whisk in the sherry, scrapping up the brown bits from the bottom of the pan. Stir in the beef broth and curry powder. Return the meat and peppers and any juices to the pan and simmer to combine the flavors 2-3 minutes. Season with salt and pepper.

Baked Ravioli Bites

9 oz package Refrigerated Four Cheese Ravioli (prepared according to package directions)
2 Large Beaten Eggs (or equivalent proportions of egg substitute)
1 cup Italian Style Bread Crumbs
Olive Oil Cooking Spray
Pesto and Marinara for Dipping

Preheat broiler. Spray baking sheet. Dipped prepared ravioli into beaten eggs, coating both sides, then into bread crumbs, coating both sides. Place on baking sheet. Lightly spray top of ravioli with cooking spray. Broil for 1-2 minutes or until edges begin to brown. Turn and spray with additional cooking spray; broil for 1 minute or until edges brown. Serve with prepared pesto or marinara dipping sauces.

Frosty Orange Crème Layered Dessert

2 cups Orange Sherbet or Sorbet (softened)
8oz package Philadelphia Light Cream Cheese (softened)
14oz. can Sweetened Condensed Milk
½ cup Orange Juice
8oz. Cool Whip Lite Whipped Topping (thawed)

Line a 9x5 inch loaf pan with foil. Spread sherbet onto bottom of prepared pan to form even layer. Freeze 10 minutes. Meanwhile, beat cream cheese in large bowl with mixer until creamy. Gradually add condensed milk and juice, beating until blended. Gently stir n cool whip. Pour over sherbet in pan. Freeze 3 hours. To unmold, invert pan onto plate; remove foil.

Lime Tortilla-Crusted Chicken Tenders

2 Large Eggs (or equivalent proportions of egg substitute)
1-2 lb package Chicken Tenderloins (or skinless breasts cut into strips)
¾ tsp Salt
¾ tsp Pepper
¼ cup All-Purpose Flour
2 ¾ cups Finely Crushed Lime-Flavored Tortilla Chips
Cooking Spray

Preheat oven to 425 degrees. Whisk together eggs and 1 Tbsp water until blended. Sprinkle chicken with salt and pepper. Dredge in flour; dip in egg mixture, and dredge in crushed tortilla chips. Place chicken on a lightly sprayed aluminum foil-lined baking sheet. Baked at 425 degrees for 15-20 minutes or until done.

Cranberry-Almond Chicken Salad

2/3 cup Slivered Almonds
3 cups Chopped Cooked Chicken
¾ cup Sweetened Dried Cranberries
2 Diced Celery Ribs
½ Small Sweet Onion Diced
¾ cup Light or Fat-Free Mayo
1 Tbsp Greek Seasoning
2 Tbsp Fresh Lemon Juice

Preheat oven to 350 degrees. Bake almonds in a single layer in shallow pan 5-7 minutes or until lightly toasted and fragrant. Cool completely in pan on a wire rack about 15 minutes. Stir together almonds, chicken, dried cranberries and remaining ingredients; serve immediately or cover and chill up to 24 hours.

Peanut Noodles with Chicken

8 oz Linguine (try whole grain)
1 Carrot (shredded)
1 Red Pepper (cut into very thin strips)
2 cups Snow Peas
¼ cup Hoisin Sauce
2 Tbsp Rice Vinegar
½ cup Smart Balance or All-Natural Peanut Butter
½ cup Low Sodium Chicken Broth
2 cups Diced Cooked Chicken Breast
Asian Chili Pasta (to taste & optional)

Bring a pot of salted water to a boil. Add linguine and cook according to package directions. Just before draining, scoop out and reserve ¼ cup of the cooking water and add the carrot, bell pepper, and snow peas to pot. Drain. While pasta cooks, make the sauce. Combine Hoisin, rice vinegar, peanut butter and broth in a small sauce pan. Bring the sauce to a boil; immediately reduce the heat and simmer about 4 minutes, or until it’s smooth and thick. Toss together the pasta, vegetables, sauce and chicken. If the sauce is too thick, stir in reserved pasta cooking water. Serve warm or room temperature. For more “heat” add a touch of chili paste.

Roast Pork Tenderloin with Apricot Glaze

Cooking Spray
¼ cup Apricot Preserves
2 Tbsp Country Style Dijon Mustard
½ tsp Dried Rosemary (chopped)
2 Pork Tenderloins, 1 lb each

Preheat oven to 425 degrees. Spritz a baking sheet with cooking spray. Combine preserves, mustard and rosemary in a small bowl. Place tenderloins on baking sheet (leave about 2 inches of space between them); brush each with apricot mixture. Roast 30 minutes, or until meat thermometer reaches 150F at the thickest part. Remove from oven, let stand 5 minutes before slicing diagonally.

Sausage with Peppers and Pasta

3 cups Rigatoni Pasta (uncooked-consider whole wheat version)
1 lb. Italian Sausage (sliced) or (consider Turkey Sausage)
1 each Red, Green and Yellow Pepper (coarsely chopped)
1-14oz can Italian Style Diced Tomatoes (undrained)
1 ½ cups Shredded Mozzarella-Parmesan Cheese Blend
¼ cup Parmesan Cheese (freshly grated)

Cook pasta as directed. Meanwhile cook sausage in large skillet on medium heat, 10 minutes, stirring frequently. Add peppers; cook and stir 7 minutes or until sausage is done and peppers are crisp and tender. Stir in tomatoes; cook 2 minutes or until heated through, stirring occasionally. Drain pasta. Add sausage to mixture with shredded cheese; mix well. Top with parmesan.

Creamy Shrimp Alfredo

1 lb. Uncooked Linguine (consider whole wheat pasta)
4 Tbsp Low Fat Balsamic Vinaigrette Dressing
1 lb. Raw, Deveined and Peeled Medium Shrimp
5 Cloves of Garlic (minced)
10 oz package Reduced Fat Cream Cheese (cubed)
1 ½ cups Fat-Free Reduced Sodium Chicken Broth
½ cup Grated Parmesan Cheese (divided)
2 Tbsp Parsley (chopped)

Cool pasta as directed on package. Meanwhile, heat dressing in large skillet over medium heat. Add shrimp; cook and stir 2-3 minutes or until shrimp turn pink, adding garlic for the last minute. Remove shrimp with slotted spoon; set aside. Add cream cheese and broth to skillet; cook until cream cheese is completely melted, stirring frequently. Stir in shrimp and 6 Tbsp parmesan. Drain pasta. Add to skillet; toss to coat. Transfer to platter; sprinkle with remaining parmesan and parsley.

Tuesday, October 6, 2009

Slow Cooker Turkey Meatballs

1 Tbsp Extra Virgin Olive Oil
4 Cloves Garlic (finely chopped)
2-28oz cans Crushed Tomatoes
¼ tsp Dried Oregano
1 ¼ tsp Salt (divided)
1 ¼ lb Lean Ground Turkey
2 lbs. Turkey Sausage (casings removed and crumbled)
1 ¼ cup Plain Dried Bread Crumbs
¾ c Grated Parmesan Cheese
2 Large Eggs
¼ cup Finely Chopped Parsley

Warm olive oil in skillet over medium heat. Add half of garlic and sauté until fragrant, 30 seconds. Scrape into slow cooker and stir in tomatoes, oregano and ¾ tsp salt. Combine turkey, sausage, bread crumbs, cheese, eggs, parsley and remaining garlic and 1 tsp salt in a large bowl. Blends together with your hands. Form into 2-inch balls and place into slow cooker. Spoon tomato mixture over meatballs. Cover and cook on low for 4-5 hours (until cooked through). Serves 8

Shrimp and Black-Eyed Pea Salad

¼ cup Olive Oil
2 Tbsp Lemon Juice
½ tsp Salt
½ tsp Paprika
½ tsp Dried Thyme
½ tsp Garlic Powder
¼ tsp Cayenne Pepper
2- 15oz cans Black-Eyed Peas (drained and rinsed)
1 lb Small or Medium Peeled, Cooked Shrimp
3 Scallions (White and Light Green Parts- chopped)
2 Ribs of Celery Diced
5 cups of Romaine Lettuce (shredded)

In medium mixing bowl, whisk together oil, lemon juice, salt, paprika, thyme, garlic and cayenne. Stir in black-eyed peas, shrimp, scallions and celery. Arrange lettuce of plate and place portion of shrimp and black-eyed peas mixture on top. Serves 4.

Watermelon Pico de Gallo

1 ½ cup Diced Watermelon
¼ cup Diced Honeydew Melon
¼ cup Diced Cantaloupe
¼ cup Diced Red Onion
½ cup Diced Fresh Cilantro
1 Fresh Jalapeno (seeded and diced)
2 Tbsp Fresh Lime Juice
½ tsp Salt

Combine all ingredients and chill for at least 1 hour before serving.

Recipe compliments of Ben Stollberg, ATC

Mixed Berry Cobbler

½ cup Butter (try Smart Balance) – melted
5-6 cups Frozen Mixed Berries
1 cup Sugar (divided)
1 3/4 cup All-Purpose Flour (consider using Whole Wheat)
3 tsp Baking Powder
¾-1 cup Vanilla or Plain Light Soymilk (or other non-diary milk)
Ground Cinnamon (optional)

Pre-heat oven to 375 degrees. In medium bowl, toss berries with ¼ cup of sugar. In different medium bowl, whisk together the flour, baking powder, and remaining sugar. Add the milk and melted butter. Whisk to combine. Grease an 13x7 casserole. Scrap the batter into prepared baking dish. Place berries on top (Don’t stir. Batter will rise to the top as it bakes. Lightly sprinkle cinnamon on top of cobbler (optional). Baked cobbler in preheated oven for 45 minutes or until top of crust is golden brown and firm to the touch. Let cobbler cool on rack before serving.

Italian Style Rice, Beans and Chicken

1 ½ cups Cooked Rotisserie Chicken (bite size pieces)
1 can (14.5oz) Diced Tomatoes with Italian Herbs
1 can (15.8oz) Bush’s Great Northern Beans (drained and rinsed)
2/3 cup Instant Brown Rice
¼ tsp Italian Seasoning

Place all ingredients in medium saucepan. Cook 3-4 minutes, covered, on medium-high heat. Uncover pan and continue cooking for additional 2-3 minutes or until rice is tender. Add pepper to taste. Dish will be slightly saucy when completely cooked.