LOW-CHOLESTEROL RECIPES

New-York Style Cheesecake
Rich, creamy, and delectably tart, this New York cheesecake is everything a cheesecake should be. Yet it contains only 7 grams of fat per serving.
Serves 10 to 12.
Ingredients
1 pound low fat cottage cheese (1 percent)
1 pound low fat cream cheese, at room temperature
1-1/4 cups sugar
2 eggs, plus 4 egg whites (or 1 cup Egg Beaters)
1/4 cup fresh lemon juice
1 tablespoon grated lemon zest
1 tablespoon vanilla extract
a pinch of salt
for the topping:
2 cups no fat sour cream
1/3 cup sugar
1 8 inch springform pan, lightly sprayed with oil
Cooking Instructions:
Preheat the oven to 350°F (The rack should be set in the lower third of the oven.) Bring 1 quart water to a boil. Wrap a piece of foil around the bottom and sides of the springform pan. (This prevents water from leaking in.)
Puree the cottage cheese in the food processor, scraping down the sides. This will take 2 to 3 minutes. Add the cream cheese and puree until smooth. Add the sugar and puree. Add the eggs, egg whites, lemon juice, lemon zest, vanilla, and salt and puree. Pour the mixture into the prepared pan. Tap the pan a few times on the work counter to knock out any bubbles.
Set the pan in a roasting pan in the oven. Add 1 inch boiling water to the pan and bake the cheesecake for 30 minutes.
Meanwhile, in a large mixing bowl, whisk together the sour cream and sugar. Spoon this mixture on top of the cheesecake. Continue baking the cheesecake until set, 10 to 20 minutes longer. To test for doneness, gently poke the side ? when the top no longer jiggles, the cheesecake is cooked. Another test: an inserted skewer will come out clean when the cheesecake is cooked. Do not overcook, or the cheesecake will become watery.
Transfer the cheesecake to a cake rack to cool to room temperature, then refrigerate until cold. To serve, run the tip of a small knife around the inside of the pan. Unfasten the sides.
Note: many people like to serve cheesecake with strawberry sauce ? made by boiling strawberries with a little water, sugar, and cornstarch.
Nutrition Facts:
Calories: 322
Fat: 7g
Saturated Fat: 3g
Sodium: 440mg
% Calories from Fat: 20%
% Calories from Saturated Fat: 9%


Ricotta Cheesecake

Italians make a wonderful cheesecake, using ricotta in place of the cream cheese. (I add a little cream cheese here for extra richness.) The pine nuts and candied citrus peel give this cheesecake its uniqueness and pizzazz.
Serves 12 to 14.
Ingredients
1/4 cup marsala or other sweet wine
1/2 cup golden raisins
1/2 pound low fat cream cheese, at room temperature
2 pounds low fat or no fat ricotta cheese
1 cup sugar
3 tablespoons flour
1/4 teaspoon salt
2 eggs, plus 5 egg whites (or 1 cup plus 2 tablespoons egg substitute)
2 teaspoons grated lemon zest
2 teaspoons grated orange zest
1 tablespoon vanilla extract
1/4 cup diced candied orange peel, lemon peel, or a mixture of both
1/4 cup toasted pine nuts
1 8 inch springform pan, lightly sprayed with oil
Cooking Instructions:
Pour the marsala over the raisins in a small bowl and let soak until soft, about 10 minutes. Drain well.
Preheat the oven to 350°F. (The rack should be set in the upper third of the oven.) Bring 1 quart water to a boil. Wrap a piece of foil around the bottom and sides of the springform pan. (This prevents water from leaking in.)
Puree the ricotta in the food processor, scraping down the sides several times. Add the cream cheese and puree until smooth. Add the sugar, 2 tablespoons flour, and salt and puree. Add the eggs, egg whites, lemon and orange zest, and vanilla and puree. Toss the raisins and candied orange peel with the remaining 1 tablespoon flour in a small bowl. Add the raisins, peel, and pine nuts to the batter and run the machine in short bursts to mix. (Do not puree: you want these ingredients to remain whole.) Pour the mixture into the prepared pan. Tap the pan a few times on the work counter to knock out any bubbles.
Set the pan in a roasting pan in the oven. Add 1 inch boiling water to the pan and bake the cheesecake until set, 40 to 60 minutes. To test for doneness, gently poke the side ? when the top no longer jiggles, the cheesecake is cooked. Another test: an inserted skewer will come out clean when the cheesecake is cooked. Do not overcook or the cheesecake will become watery.
Transfer the cheesecake to a cake rack to cool to room temperature, then refrigerate until cold. To serve, run the tip of a small knife around the inside of the pan. Unfasten the sides. Cut into wedges for serving.
Nutrition Facts
Calories: 340
Fat: 12g
Saturated Fat: 6g
Sodium: 225mg
% Calories from Fat: 34%
% Calories from Saturated Fat: 16%
Note: using non-fat ricotta reduces the fat to 6 grams and the saturated fat to 2 grams ? 21% of calories from fat and 6% from saturated fat.

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Amazing Low Fat Cannoli

This offbeat cannoli is faster to make than the traditional Italian dessert, because you don't have to fuss with the dough. When you take a bite, it shatters into a thousand buttery flakes, just like the real McCoy. The secret? The pastry tubes are made with Chinese wonton wrappers, which are baked instead of fried.
Note: the recipe is quick and easy to make, but you must start the night before to drain the ricotta.
Serves 6
Ingredients
2 pints low or no fat ricotta cheese
1/3 cup sugar, or to taste
1 teaspoon orange flower water
1/2 teaspoon vanilla extract
½ teaspoon grated lemon zest
to finish the cannoli:
12 four inch wonton wrappers
spray oil
1 teaspoon cornstarch dissolved in 1 teaspoon water
1 tablespoon melted butter
1 tablespoon chopped, toasted pistachio nuts
cannoli tubes

Cooking Instructions:
The night before place the ricotta in a yogurt strainer or cheesecloth or paper-towel lined strainer over a bowl. Drain overnight in the refrigerator. Discard the whey. Preheat the oven to 400°F.
Lightly spray 12 cannoli tubes with spray oil. Starting with the corner of one wonton wrapper in the center, roll the wrapper around the tube. Glue the opposite corner to the tube with a dab of cornstarch paste. Lightly spray the outside of the cannoli with oil. Roll the remaining wrappers the same way.
Bake the cannoli until golden brown and crisp, about 4 to 6 minutes. Let cool slightly, then slide the pastry shells off the tubes onto a cake rack and let cool to room temperature. Brush with the melted butter.
Prepare the filling. In a large bowl combine the drained ricotta, sugar, orange flower water, vanilla, and lemon zest and whisk to mix. Correct the sweetness, adding sugar or orange flower water to taste. Transfer the filling to a piping bag fitted with a 1/2 inch star tip. The recipe can be prepared several hours ahead to this stage.
Just before serving, pipe the ricotta mixture into the pastry shells, adding filling from each end. As you withdraw the piping tube, make a rosette at each end. Sprinkle the ends with chopped pistachios and serve at once.
Nutrition Facts:
Calories: 260
Fat: 3 grams
Saturated Fat: 1 gram
Sodium: 53 milligrams
Total Carbohydrates: 25 grams
Dietary Fiber: 0 grams
Protein: 15 grams
% calories from fat: 14%
% calories from saturated fat: 6%

Chicken Stewed with Mushrooms and Pearl Onions
This recipe serves: 6

3 pounds chicken thighs and/or legs
salt to taste
freshly ground black pepper
about 4 tablespoons flour
2 tablespoons canola oil
1 carrot, coarsely chopped
1 onion, coarsely chopped
1 stalk celery stalk, coarsely chopped
1 bay leaf
1 sprig fresh thyme, or 1/4 teaspoon dried
1/4 cup red wine
2 quarts Basic Chicken Stock (see recipe), or low-sodium canned
1 cup quartered mushrooms
1 cup pearl onions, peeled


1. Season the chicken with salt pepper. Dust the chicken with flour.

2. Heat 1 tablespoon of the oil in a wide, shallow pot over medium heat. Add the chicken and brown on all sides, about 2 minutes on each side. The oil should be hot enough to sear in the juices but not burn. Remove the chicken from the pan and drain off the excess fat.

3. Turn the heat to medium-high and add the vegetables. Cook for 3 to 4 minutes, until they begin to soften. Turn up the heat and brown slightly. (This can be made ahead and kept in the refrigerator up to 3 days or frozen.)

4. Add the bay leaf, thyme and red wine, and cook until the wine is almost completely evaporated.

5. Put the seared chicken back in the pot and cover with stock. Bring to a simmer and cook, uncovered, for 1 1/2 hours. Do not let it boil rapidly.

6. Strain the stew and retain the chicken and liquid. Discard the vegetables. Return the liquid to the pot and simmer to reduce its volume by half.

7. Meanwhile, bring a small pot of salted water to a boil. Add the pearl onions and cook until tender, about 5 to 7 minutes. Drain and set aside.

8. Heat the remaining tablespoon of oil in a small skillet over medium-high heat. Add the mushrooms, season them with salt and pepper and cook for 4 to 5 minutes. Remove from heat.

9. Remove the skin from the chicken; discard the skin. Add the chicken, mushrooms and onions to the reduced liquid.

10. Adjust the seasoning with a generous amount of salt and pepper.

Serving Size: about 1 1/2 cups
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 407 Carbohydrate 18 g
Fat 14 g Fiber 2 g
Protein 50 g Saturated Fat 3 g
Sodium 1322 mg

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Life is God's gift to you......what you do with your life is your gift to God.

Olive Tapenade Bruschetta
This recipe makes: 12 pieces

[Ingredients]
2 tablespoons pitted and finely chopped green or black olives
1 teaspoon capers
3 1/2 teaspoons extra virgin olive oil
freshly ground black pepper
12 French bread slices
2 cloves garlic


[Cooking Instructions]
1. Mash the olives, capers, 1/2 teaspoon extra virgin olive oil and pepper together.

2. Toast the bread on both sides in a toaster oven, under the broiler or on the grill.

3. While the toasted slices are still warm, rub them with garlic and drizzle them with the remaining olive oil on one side.

4. Put a dab of the olive mixture on each slice of bruschetta.

Serving Size: 1 slice of bruschetta
[Nutritional Information]
Number of Servings: 12
Per Serving
Calories 71 Carbohydrate 11 g
Fat 2 g Fiber 0 g
Protein 2 g Saturated Fat 0 g
Sodium 165 mg


Chocolate Angel Cake with Oranges and Chocolate Sauce
This recipe serves: 6

[Ingredients]

For the Angel Cake:
1 cup minus 2 tablespoons cake flour
1 1/2 cups superfine granulated sugar
2 tablespoons cocoa powder
1 1/4 cups egg whites (about 10 large egg whites) at room temperature
1 teaspoon vanilla extract
1 1/4 teaspoons cream of tartar
1/4 teaspoon salt
2 oranges, cut into segments

For the Chocolate Sauce:
1/2 cup semisweet chocolate morsels
6 tablespoons skim milk


[Cooking Instructions]
For the Angel Cake:

1. Preheat the oven to 350°F.

2. Sift the flour twice with the cocoa powder and 1/2 cup of the sugar.

3. With an electric mixer on high speed, beat the egg whites, cream of tartar and salt until soft peaks form when the mixer is removed from the batter.

4. Add half of the remaining sugar and beat for 1 minute. Add the remaining sugar, 2 tablespoons at a time, beating after each addition.

5. Stir in the vanilla.

6. Fold the flour and sugar mixture into the egg whites, 1/4 cup at a time, until just incorporated.

7. Put the batter in an ungreased 10" tube pan and bake until the cake is light golden brown and springy to the touch, about 1 hour. Invert the pan and let the cake cool completely before removing from the pan.

For the Chocolate Sauce:

1. Place the chocolate in a heat-resistant bowl.

2. Bring the milk and salt to a boil and pour over the chocolate. Wait about 30 seconds, then stir slowly until the mixture becomes a smooth sauce.

3. Place 1 slice of Chocolate Angel Cake on each of 6 plates. Spoon Chocolate Sauce on the side of the cake. Arrange the orange segments like a fan to the side of the sauce.

Serving Size: 1 slice (1/6 of cake) with sauce and orange segments
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 394 Carbohydrate 81 g
Fat 5 g Fiber 2 g
Protein 8 g Saturated Fat 2 g
Sodium 211 mg



Roasted Red Pepper Soup
This recipe serves:

[Ingredients]
5 Roasted Red Peppers (see recipe)
1/2 tablespoon olive oil
1/3 cup finely chopped carrots
1/3 cup finely chopped celery
1 large onion, chopped
salt to taste
freshly ground black pepper
1 small Russet potato
1 bay leaf
about 1 quart vegetable stock
fresh basil leaves


[Cooking Instructions]
1. Make the Roasted Red Peppers.

2. Heat the olive oil in a saucepan over low heat. Add the carrots, celery and onions, season lightly with salt and pepper, and cook for 10 minutes.

3. Peel and slice the potato and add it to the pot. Add the bay leaf and stock and bring to a boil quickly over high heat.

4. Lower the heat and simmer until the vegetables are completely tender, about 15 minutes.

5. Add the roasted red peppers and simmer 10 minutes more.

6. Remove the bay leaf and puree in a blender. Adjust the salt and pepper to taste.

7. Chop the basil at the last minute to prevent discoloration. Serve the soup in warm bowls and sprinkle with chopped basil.

Serving Size: about 1 1/2 cups
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 76 Carbohydrate 15 g
Fat 2 g Fiber 3 g
Protein 3 g Saturated Fat 0 g
Sodium 775 mg

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Life is God's gift to you......what you do with your life is your gift to God.

Kale and Potato Soup
This recipe serves: 6

[Ingredients]
1 bunch kale (about 1 pound)
2 pounds boiling potatoes
1 teaspoon salt
2 quarts boiling water
salt to taste
freshly ground black pepper


[Cooking Instructions]
1. Remove the stems from the kale, wash the leaves and cut them into a chiffonade (shredded leaves). You should have about 6 to 8 cups.

2. Peel the potatoes and chop them up very fine.

3. Bring the water to a boil with the salt. Add the chopped potatoes, return to a boil, and cook for 2 minutes, covered.

4. Add the kale and cook 2 minutes more.

5. Adjust the salt and pepper to taste.

Serving Size: 8 ounces
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 157 Carbohydrate 35 g
Fat 1 g Fiber 4 g
Protein 6 g Saturated Fat 0 g
Sodium 530 mg


Butternut Squash Risotto
This recipe serves: 6

[Ingredients]
6 cups vegetable broth
3 tablespoons olive oil
2 tablespoons chopped garlic
2 tablespoons chopped, fresh sage
2 1/2 - 3 cups peeled, cubed butternut squash
salt to taste
2 cups Arborio rice
1/2 cup white wine (optional)
6 to 8 tablespoons grated Parmesan cheese
freshly ground black pepper
chopped, fresh flat-leaf parsley or sage for garnish


[Cooking Instructions]
1. Pour the broth into a saucepan and bring to a simmer; adjust the heat to maintain a gentle simmer.

2. Warm the olive oil in a deep sauté pan. Add the garlic and sage and sauté for a few minutes.

3. Add the squash, sprinkle it with salt, and stirring, cook for 1 minute. Add the rice and stir until the rice is opaque, about 3 minutes. Add the white wine (if using) and cook until it evaporates, just a few minutes.

4. Add a ladleful of the simmering broth (about 1 cup) and stir until the broth is absorbed. Lower the heat. Continue to add broth, a ladleful at a time, until the rice kernels are al dente in the center and creamy on the outside, 20 to 25 minutes in all.

5. Stir in 4 tablespoons of the Parmesan cheese. Adjust salt and pepper to taste. Serve immediately, sprinkled with the remaining grated cheese.

Note: If you do not want to take a chance of overcooking the squash with the rice and having it break down, which is the old fashioned Jewish-Italian way, you can cook it separately in the vegetable broth and add it to the rice along with the last addition of broth.

Serving Size: about 1 1/2 cups
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 419 Carbohydrate 71 g
Fat 9 g Fiber 3 g
Protein 10 g Saturated Fat 2 g
Sodium 541 mg


Fillet of Sole en Papillote
This recipe serves:

[Ingredients]
2 scallions, julienned
1/2 fennel bulb, julienned
1 large carrot, julienned
1 celery stalk, julienned
1/2 large red bell pepper, julienned
4 fillets of sole, about 6 ounces each
salt to taste
freshly ground black pepper
4 thin slices of lemon
1/2 cup white wine


[Cooking Instructions]
1. Preheat the oven to 450°F.

2. Toss the julienned vegetables together and set aside.

3. Cut 4 round pieces of parchment paper large enough to contain the fish and vegetables when folded in half.

4. Spray the parchment rounds with non-stick cooking spray.

5. Place a fish fillet in the center of each piece of parchment and lay 1/4 of the vegetables on top of each fillet. Season with salt and pepper. Place a lemon slice on top of the vegetables.

6. Fold the paper in half and crimp the edges leaving one end uncrimped. Pour a little wine through the opening in each pouch, distributing it evenly. Crimp and seal the open end.

7. Place the envelopes (papillotes) on sheet pans and bake in the preheated oven for 7 to 10 minutes depending on the thickness of the fish. Check doneness by carefully opening the envelopes and checking to see that the fish is opaque.

8. Place a parchment pouch on each plate and slice open the top with a sharp knife or scissors.

NOTE: If you can't find parchment paper, you can substitute aluminum foil bags.

Serving Size: 1 fillet of sole
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 197 Carbohydrate 6 g
Fat 2 g Fiber 2 g
Protein 33 g Saturated Fat 0 g
Sodium 634 mg

__________________
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Life is God's gift to you......what you do with your life is your gift to God.

Risotto with Fresh Asparagus
This recipe serves: 4

[Ingredients]
about 3 cups low-sodium chicken broth
2 teaspoons olive oil
1/3 cup diced onions
1 cup Arborio rice
1/2 cup freshly grated Parmesan cheese
salt to taste
freshly ground black pepper
1 cup asparagus, cut into 2" lengths


[Cooking Instructions]
1. Heat the broth in a saucepan and keep hot over low heat.

2. Heat the olive oil over medium heat in a separate medium-sized pot. Add the onion and cook until it turns translucent, about 5 minutes.

3. Add the rice to the onion mixture, stir and turn the heat to low. Add about 1 cup of the hot broth to the rice mixture, and stir slowly until the broth is absorbed.

4. Continue to add the broth 1 cup at a time, stirring slowly, letting the rice absorb the broth before adding more.

5. While the risotto is cooking, blanch the asparagus in boiling salted water until just tender, about 2 minutes. Drain.

6. The risotto is cooked when it is creamy on the outside and slightly firm (al dente) in the center, about 20 to 25 minutes in all. Stir in half of the Parmesan cheese and half of the asparagus. Season with salt and pepper to taste. If the risotto is too thick, add a little more broth until it becomes creamy.

7. Divide the risotto into serving dishes and sprinkle with the remaining cheese and asparagus.

Serving Size: about 1/2 cup
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 323 Carbohydrate 49 g
Fat 7 g Fiber 2 g
Protein 12 g Saturated Fat 3 g
Sodium 461 mg


Vegetarian Risotto with Zucchini
This recipe serves: 4

[Ingredients]
about 3 cups vegetable stock
2 teaspoons olive oil
1/3 cup diced onions
1 teaspoon minced garlic
1 cup Arborio rice
1/2 cup freshly grated Parmesan cheese
salt to taste
freshly ground black pepper
2 small zucchini, cut into 1/2" disks


[Cooking Instructions]
1. Heat the stock in a saucepan and keep hot over low heat.

2. Heat the olive oil over medium heat in a separate medium-sized pot. Add the onion and cook for 2 to 3 minutes, until it turns translucent, about 5 minutes. Add the zucchini and cook until it becomes golden brown, about 10 minutes.

3. Add the rice to the onion mixture, stir and turn the heat to low. Add about 1 cup of the hot stock to the rice mixture, and stir slowly until the stock is absorbed.

4. Continue to add the stock 1 cup at a time, stirring slowly, letting the rice absorb the stock before adding more.

5. The risotto is cooked when it is creamy on the outside and slightly firm (al dente) in the center, about 20 to 25 minutes in all. Stir in half of the Parmesan cheese. Season with salt and pepper to taste. If the risotto is too thick, add a little more stock until it becomes creamy.

6. Divide the risotto into serving dishes and sprinkle with the remaining cheese.

Serving Size: about 1/2 cup
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 307 Carbohydrate 50 g
Fat 7 g Fiber 2 g
Protein 10 g Saturated Fat 3 g
Sodium 586 mg


Vegetarian Risotto with Fresh Asparagus
This recipe serves: 4

[Ingredients]
about 3 cups vegetable stock
2 teaspoons olive oil
1/3 cup diced onions
1 cup Arborio rice
1/2 cup freshly grated Parmesan cheese
salt to taste
freshly ground black pepper
1 cup asparagus, cut into 2" lengths


[Cooking Instructions]
1. Heat the stock in a saucepan and keep hot over low heat.

2. Heat the olive oil over medium heat in a separate medium-sized pot. Add the onion and cook until it turns translucent, about 5 minutes.

3. Add the rice to the onion mixture, stir and turn the heat to low. Add about 1 cup of the hot stock to the rice mixture, and stir slowly until the stock is absorbed.

4. Continue to add the stock 1 cup at a time, stirring slowly, letting the rice absorb the stock before adding more.

5. While the risotto is cooking, blanch the asparagus in boiling salted water until just tender, about 2 minutes. Drain.

6. The risotto is cooked when it is creamy on the outside and slightly firm (al dente) in the center, about 20 to 25 minutes in all. Stir in half of the Parmesan cheese and half of the asparagus. Season with salt and pepper to taste. If the risotto is too thick, add a little more stock until it becomes creamy.

7. Divide the risotto into serving dishes and sprinkle with the remaining cheese and asparagus.

Serving Size: about 1/2 cup
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 309 Carbohydrate 49 g
Fat 7 g Fiber 2 g
Protein 10 g Saturated Fat 3 g
Sodium 585 mg



Strawberry Jam
This recipe makes: pints

[Ingredients]
4 cups strawberries
2 tablespoons lemon juice
1 package powdered fruit pectin
1 1/2 cups honey


[Cooking Instructions]
1. Mix the strawberries, lemon juice and pectin in a heavy-bottomed, stainless-steel pot.

2. Bring to a boil over high heat. Stir in the honey.

3. Return to a boil and stir slowly for 10 to 12 minutes. The mixture will resemble a thick syrup when done. Let cool, then pour into a storage container, cover and refrigerate.

Serving Size: 1 tablespoon
[Nutritional Information]
Number of Servings: 2
Per Serving
Calories 30 Carbohydrate 8 g
Fat 0 g Fiber 0 g
Protein 0 g Saturated Fat 0 g
Sodium 2 mg

__________________
http://www.foodpals.com/KitchenWitchCooks
Life is God's gift to you......what you do with your life is your gift to God.

Scallop Dill Chowder
This recipe serves: 6

[Ingredients]
1 slice bacon, diced
1/2 cup diced onion
1/2 cup diced celery
1 sprig fresh thyme
1 bay leaf
1 1/2 cups clam juice or fish stock
6 small red potatoes
2 cups reduced fat (2%) milk
2 cups fresh bay scallops
1 teaspoon chopped, fresh dill


[Cooking Instructions]
1. Put the bacon in a soup pot and heat over low heat. Add the onion, celery, thyme and bay leaf and cook until the vegetables are soft, about 10 minutes.

2. Dice the potatoes and add them to the soup pot with the clam juice. Simmer until the potatoes are just tender, about 10 minutes. Add the milk, scallops and dill and heat thoroughly. Remove the thyme and bay leaf. Adjust the salt and pepper to taste.

Serving Size: 1 cup
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 197 Carbohydrate 33 g
Fat 3 g Fiber 3 g
Protein 15 g Saturated Fat 1 g
Sodium 316 mg


Shrimp and Corn Chowder
This recipe serves: 6

[Ingredients]
2 large ears of corn, shucked
1 slice uncooked bacon, diced
1/2 cup chopped onion
1/2 cup chopped celery
1 sprig fresh thyme
1 bay leaf
1 1/2 cups clam juice or fish stock
6 small red potatoes
1 pound medium shrimp, peeled and deveined
2 cups reduced fat (2%) milk
1 red pepper, diced
1 teaspoon chopped, fresh dill


[Cooking Instructions]
1. Preheat the grill or broiler.

2. Grill or broil the corn until it turns golden brown. Set aside to cool.

3. Put the bacon in a soup pot and heat over low heat. Add the onion, celery, thyme and bay leaf, turn the heat up to medium, and cook until the vegetables are soft, about 10 minutes.

4. Meanwhile, slice the corn kernels from the cob.

5. Dice the potatoes and add them to the soup pot with the clam juice. Simmer until the potatoes are just tender, about 10 minutes. Add the milk, peppers, shrimp and dill and cook until the shrimp are just cooked through. Remove the thyme and bay leaf. Adjust the salt and pepper to taste.

Serving Size: 1 cup
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 288 Carbohydrate 42 g
Fat 4 g Fiber 5 g
Protein 25 g Saturated Fat 2 g
Sodium 374 mg


Crab Chowder
This recipe serves: 6

[Ingredients]
1 slice uncooked bacon, diced
1/2 cup chopped onion
1/2 cup chopped celery
1 sprig fresh thyme
1 bay leaf
1 1/2 cups clam juice or fish stock
6 small red potatoes
1 pound crab meat
2 cups reduced fat (2%) milk
1 red pepper, diced
1 teaspoon chopped, fresh dill


[Cooking Instructions]
1. Put the bacon in a soup pot and heat over low heat. Add the onion, celery, thyme and bay leaf, turn the heat up to medium, and cook until the vegetables are soft, about 10 minutes.

2. Dice the potatoes and add them to the soup pot with the clam juice. Simmer until the potatoes are just tender, about 10 minutes. Add the milk, peppers, crab and dill and cook until the crab is just heated through. Remove the thyme and bay leaf. Adjust the salt and pepper to taste.

Serving Size: 1 cup
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 233 Carbohydrate 33 g
Fat 3 g Fiber 4 g
Protein 22 g Saturated Fat 1 g
Sodium 477 mg


Chicken Chowder
This recipe serves:

[Ingredients]
1 slice uncooked bacon, diced
1/2 cup chopped onion
1/2 cup chopped celery
1 sprig fresh thyme
1 bay leaf
1 1/2 cups low-sodium chicken or vegetable broth
6 small red potatoes
1 pound boneless, skinless chicken breasts, cut into 1/2" pieces
2 cups reduced fat (2%) milk
1 red pepper, diced
1 teaspoon chopped, fresh dill


[Cooking Instructions]
1. Put the bacon in a soup pot and heat over low heat. Add the onion, celery, thyme and bay leaf, turn the heat up to medium, and cook until the vegetables are soft, about 10 minutes.

2. Dice the potatoes and add them to the soup pot with the chicken broth. Simmer until the potatoes are just tender, about 10 minutes. Add the milk, peppers, chicken and dill and cook until the chicken is just cooked through. Remove the thyme and bay leaf. Adjust the salt and pepper to taste.

Serving Size: 1 cup
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 250 Carbohydrate 33 g
Fat 3 g Fiber 4 g
Protein 26 g Saturated Fat 2 g
Sodium 304 mg



Roast Pork Loin with Rhubarb Sauce and Onion Relish
This recipe serves:

[Ingredients]

For the onion relish:
1 large yellow onion
1 large red onion
1 1/2 teaspoons olive oil
1/4 teaspoon salt
freshly ground black pepper
1/4 cup balsamic vinegar

For the roast pork loin:
1 boneless pork loin, about 1 3/4 pounds
salt to taste
freshly ground black pepper
2 teaspoons minced, fresh herbs (thyme, rosemary or tarragon)
2/3 cup dry white wine

For the rhubarb sauce:
3/4 cup rhubarb sliced, 1/4" thick
1/4 cup sugar
1/4 cup water


[Cooking Instructions]
For the onion relish:

1. Preheat the grill to medium-high heat.

2. Peel and slice the onions 1/2" thick. Rub the onion slices (trying to keep them intact) with the olive oil and sprinkle with salt and pepper.

3. Grill the onions until they are lightly charred and cooked through, about 3 to 4 minutes per side.

4. When the onions are cool enough to handle, chop them roughly and put then in a bowl. Add the balsamic vinegar. (This can be stored in the refrigerator for up to 1 week.)

For the roast pork loin:

1. Preheat the oven to 350°F.

2. Place the pork loin in a roasting pan and sprinkle with the herbs, salt and pepper.

3. Pour the wine into the bottom of the pan and baste occasionally. Roast the pork for about 1 1/2 hours until a meat thermometer reads 160°F.

4. Let the meat rest about 15 minutes before slicing.

For the rhubarb sauce:

1. While the roast is cooking, place all the ingredients for the rhubarb sauce in a pot. Cook, uncovered, over medium heat until the rhubarb is completely soft and falling apart. Keep warm over low heat.

To assemble, place about 1/4 cup of onion relish in the center of a warmed plate. Place several slices of pork on the onions and top with rhubarb sauce.

Serving Size: about 6 ounces of meat with relish and sauce
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 380 Carbohydrate 21 g
Fat 12 g Fiber 1 g
Protein 44 g Saturated Fat 4 g
Sodium 389 mg

__________________
http://www.foodpals.com/KitchenWitchCooks
Life is God's gift to you......what you do with your life is your gift to God.

Lemon Angel Cake with Blueberry Sauce
This recipe serves: 14

[Ingredients]

For the lemon angel cake:
1 cup cake flour
1 1/2 cups superfine granulated sugar
1 1/4 cups egg whites (about 10 large egg whites) at room temperature
1 1/4 teaspoons cream of tartar
1/4 teaspoon salt
1 teaspoon vanilla extract
1 teaspoon grated lemon zest
1 pint strawberries

For the blueberry sauce:
1 cup blueberries, fresh or frozen
juice of 1/2 lemon
sugar (2 to 4 tablespoons, to taste)


[Cooking Instructions]
1. Preheat the oven to 350°F.

2. Sift the flour twice with 1/2 cup of the sugar.

3. With an electric mixer on high speed, beat the egg whites, cream of tartar and salt until soft peaks form when the mixer is removed from the batter.

4. Add half of the remaining sugar and beat for 1 minute. Add the remaining sugar, 2 tablespoons at a time, beating after each addition.

5. Stir in the vanilla, and add lemon zest.

6. Fold the flour and sugar mixture into the egg whites, 1/4 cup at a time, until just incorporated.

7. Put the batter in an ungreased 10" tube pan and bake until the cake is a light golden brown and springy to the touch, about 1 hour. Invert the pan and let the cake cool completely before removing from the pan.

8. While the cake is baking, puree the berries in a blender with the lemon juice. Blend in the sugar by the tablespoonful, tasting after each addition, until the desired degree of sweetness is reached.

9. Strain through a fine strainer, pressing with a rubber spatula to release the juices.

10. Place 1 slice of cake on each of 6 plates. Spoon the blueberry sauce on and around the cake.

Serving Size: 1 slice (1/14th of cake) with blueberry sauce
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 154 Carbohydrate 35 g
Fat 0 g Fiber 1 g
Protein 3 g Saturated Fat 0 g
Sodium 79 mg


Herbed Jasmine Rice
This recipe serves:

[Ingredients]
1 cup jasmine rice
2 teaspoons extra virgin olive oil
1/3 cup chopped, mixed fresh herbs (thyme, chives, sage or parsley)
salt to taste
freshly ground black pepper


[Cooking Instructions]
1. Bring a medium-size saucepan of salted water to a boil. Cook the rice until tender, stirring occasionally, for about 10 to 15 minutes. Drain.

2. Toss the rice with the olive oil and herbs and season with salt and pepper

Serving Size: about 1/2 cup
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 191 Carbohydrate 38 g
Fat 2 g Fiber 1 g
Protein 3 g Saturated Fat 0 g
Sodium 147 mg



Fresh Tarragon Chicken Salad
This recipe serves:

[Ingredients]
1/2 cup Roasted Garlic Vinaigrette (see recipe) or low-fat salad dressing
1 jar of roasted red peppers or Roasted Red Pepper (see recipe)
4 boneless, skinless chicken breasts, about 4 to 6 ounces each
salt to taste
freshly ground black pepper
2 tablespoons fresh tarragon
8 cups mesclun greens
2 large tomatoes, quartered


[Cooking Instructions]
1. Make the Roasted Garlic Vinaigrette and set aside.

2. Make the Roasted Red Pepper and set aside.

3. With a meat pounder, flatten the chicken breasts between 2 sheets of waxed paper. Season with salt and pepper.

4. Spray a hot skillet with non-stick cooking spray. Cook each side of the chicken until golden brown and cooked through, about 4 to 6 minutes per side.

5. Slice or shred the chicken into strips. Toss the chicken with tarragon and half of the vinaigrette.

6. In a separate bowl, toss the greens with the remaining vinaigrette. Divide the greens among 4 plates and top each salad with roasted peppers, chicken and tomatoes.

Serving Size: 2 cups of salad and 1 chicken breast
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 257 Carbohydrate 8 g
Fat 8 g Fiber 3 g
Protein 36 g Saturated Fat 1 g
Sodium 429 mg


Roasted Patty Pan Squash
This recipe serves: 6

[Ingredients]
1 pound patty pan squash, trimmed and halved
2 teaspoons olive oil
kosher salt to taste


[Cooking Instructions]
1. Preheat the oven to 450°F.

2. Toss the squash, olive oil and salt together. Spread the squash out on a baking sheet in a single layer.

3. Roast the squash on the top rack of the oven until they are tender when pierced with a knife, about 10 minutes.

Serving Size: about 1/2 cup or 4 halves
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 35 Carbohydrate 3 g
Fat 2 g Fiber 1 g
Protein 1 g Saturated Fat 0 g
Sodium 80 mg

__________________
http://www.foodpals.com/KitchenWitchCooks
Life is God's gift to you......what you do with your life is your gift to God.

Tomato Soup with Basil-Parmesan Cream
This recipe serves: 6

[Ingredients]
1/2 tablespoon olive oil
1/2 cup finely chopped carrots
1/2 cup finely chopped celery
1 large onion, chopped
10 ripe plum tomatoes, halved
salt to taste
freshly ground black pepper
1 bay leaf
1/4 teaspoon dried oregano
3 cups low-sodium chicken broth or vegetable broth
1/4 cup chopped, fresh basil leaves
1/4 cup freshly grated Parmesan cheese
3 tablespoons non-fat sour cream


[Cooking Instructions]
1. Heat the olive oil in a saucepan over low-medium heat. Add the carrot, celery, onion and tomatoes, season lightly with salt and pepper, and cook for 10 minutes.

2. Add the bay leaf, oregano and broth and bring to a boil quickly over high heat.

3. Lower the heat and simmer until the vegetables are completely tender, about 20 minutes.

4. Blend the basil, Parmesan cheese and sour cream together and set aside.

5. Remove the bay leaf and puree the soup in a blender. Strain and adjust the salt and pepper.

6. Serve the soup in bowls with a dollop of basil-Parmesan cream.

Serving Size: about 1 1/2 cups
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 114 Carbohydrate 16 g
Fat 4 g Fiber 4 g
Protein 6 g Saturated Fat 1 g
Sodium 271 mg


Buffalo Burgers with Onion Relish and Gorgonzola
This recipe serves: 4

[Ingredients]
1 pound ground buffalo
salt to taste
freshly ground black pepper
4 onion rolls
1/2 cup Onion Relish (see recipe)
1/4 cup Gorgonzola cheese (2 ounces)


[Cooking Instructions]
1. Preheat the grill to medium-high.

2. Divide the ground buffalo into 4 patties and season them with salt and pepper. Grill the burgers on both sides, turning once, until they are cooked through. Toast the onion rolls on the grill while cooking the second side of the burgers.

3. Serve the burgers on toasted onion rolls with Onion Relish and Gorgonzola cheese.

Serving Size: 1 burger
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 346 Carbohydrate 32 g
Fat 11 g Fiber 1 g
Protein 31 g Saturated Fat 4 g
Sodium 756 mg


Tailgate Chicken Teriyaki
This recipe serves 6

[Ingredients]
2/3 cup soy sauce
1/4 cup mirin (rice wine)
1/4 cup rice vinegar
1/4 cup sugar
1 tablespoon freshly grated ginger
2/3 cup beer
6 skinless, boneless chicken breasts, 4 to 6 ounces each


[Cooking Instructions]
1. For the teriyaki marinade, combine the soy sauce, mirin, vinegar, sugar, ginger and beer in a small saucepan. Cook over high heat until the mixture reduces by half. Let cool.

2. Place the chicken and teriyaki marinade in a plastic bag and seal tight. Place the bag in a cooler with ice packs and let the chicken marinate on the way to the game.

3. When you get to the parking lot, preheat a portable grill.

4. Grill the chicken on each side until it is cooked through, about 4 to 6 minutes per side.

Serving Size: 1 chicken breast
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 188 Carbohydrate 11 g
Fat 1 g Fiber 0 g
Protein 28 g Saturated Fat 0 g
Sodium 1073 mg


Steamed Little Neck Clams with Tomatoes over Angel Hair Pasta
This recipe serves:

[Ingredients]
2 pounds little neck clams, whole
1 tablespoon minced garlic
1 pound angel hair pasta
2 cups chopped tomatoes, canned or fresh
1/2 cup chopped Italian parsley
salt to taste
freshly ground black pepper


[Cooking Instructions]
1. Wash the clams. Place them, with just the water that clings to them, in a covered pot over high heat until they just open, about 4 to 6 minutes. Remove from the heat and set aside.

2. Meanwhile, bring a gallon of well-salted water to a boil.

3. Remove the open clams from the pot and reserve the juice.

4. Heat the reserved clam juice over medium-high heat and reduce the quantity by half.

5. Add the pasta to the boiling water.

6. Add the tomatoes to the clam juice and simmer. Season with salt and pepper. Add the parsley.

7. Cook the pasta until it is al dente, about 6 to 8 minutes.

8. In a large bowl, toss the pasta with the tomato mixture and arrange the clams. Serve immediately.

Serving Size: 1/4 pound of pasta with clams and tomatoes
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 273 Carbohydrate 26 g
Fat 3 g Fiber 4 g
Protein 34 g Saturated Fat 0 g
Sodium 389 mg

__________________
http://www.foodpals.com/KitchenWitchCooks
Life is God's gift to you......what you do with your life is your gift to God.

Vanilla Float
This recipe serves: 1

[Ingredients]
1 tablespoon 2% milk
1/2 teaspoon vanilla extract
1 cup seltzer water
1 scoop low-fat vanilla ice cream or ice milk


[Cooking Instructions]
1. Pour the milk and vanilla into a tall glass and stir together.

2. Add the seltzer water.

3. Place the glass on a saucer to catch any overflow. Add the ice cream.

Serving Size: 1 1/2 cups
[Nutritional Information]
Number of Servings: 1
Per Serving
Calories 302 Carbohydrate 50 g
Fat 5 g Fiber 0 g
Protein 12 g Saturated Fat 3 g
Sodium 142 mg




Roasted Red Peppers
This recipe makes 1 roasted pepper

[Ingredients]
1 whole red or green pepper


[Cooking Instructions]
1. Slice the pepper in half lengthwise and remove the seeds.

2. Place the 2 halves on a cookie sheet and press down so they lie flat with the skin side up.

3. Place the pepper under a hot broiler until the skin is evenly blistered, about 5 to 8 minutes.

4. Carefully remove the pepper from the cookie sheet and place in a bowl.

5. Cover tightly with plastic wrap and let sit for 5 minutes.

6. Uncover and peel off the skin.

Serving Size: 1 pepper
[Nutritional Information]
Number of Servings: 1
Per Serving
Calories 44 Carbohydrate 11 g
Fat 0 g Fiber 3 g
Protein 1 g Saturated Fat 0 g
Sodium 3 mg


Venison Lasagna Rolls
This recipe serves: 6

[Ingredients]
12 ounces lean venison steak (or lean beef)
3 tablespoons chicken stock
2 tablespoons diced onion
1 tablespoon diced shallots
2 teaspoons minced fresh garlic
1 cup sliced mushrooms
3 cups canned, chopped tomatoes (or fresh)
1 cup tomato puree
2 tablespoons tomato paste
1/4 cup Cabernet Sauvignon or similar dry red wine
12 lasagna noodles
2 teaspoons fresh lemon juice
2 bunches spinach
3/4 cup part skim ricotta cheese
1/4 cup non-fat cottage cheese


[Cooking Instructions]
1. Preheat oven to 350°F.

2. Sear venison in a hot sauté pan on all sides. Place venison in baking pan and finish cooking in oven until medium rare, about 12 to 15 minutes depending on thickness. Remove from oven and let rest 15 minutes. Slice into very thin strips.

3. Heat a sauté pan over medium heat. Add 2 tablespoons of the chicken stock, onion and shallots and sauté until transparent. Add garlic and mushrooms and sauté another 2 minutes. Add tomatoes and cook an additional 2 to 3 minutes. Add tomato puree, tomato paste and wine. Reduce heat and let simmer, uncovered, about 30 minutes. The finished sauce should be of a rather thick, spreadable consistency.

4. While the sauce is cooking, bring a large pot of salted water to a boil. Add lasagna noodles and cook until al dente (still a little firm). Remove from pot and run under cool water to stop the cooking. Lay each noodle flat, not overlapping, on flat surface. Cover with plastic wrap.

5. Remove stems from spinach. Rinse thoroughly and drain. In a large sauté pan, heat remaining chicken stock and lemon juice and quickly wilt the spinach, about 20 seconds, just until softened and bright green in color. This may need to be done in batches.

6. In a food processor, puree ricotta cheese until smooth. Add cottage cheese and puree again. All the ingredients are now ready for assembling the lasagna.

7. Uncover 1 lasagna noodle. Using a spatula, spread about 1 1/3 tablespoons of ricotta mixture halfway down the lasagna noodle. Top cheese with a layer of the spinach leaves, laid flat. Add some of the tomato sauce and spread over the spinach. Add 1 ounce of the thinly sliced venison, per noodle.

8. Roll the noodle from the end with all the ingredients to the empty end. Place on a baking sheet and continue rolling the remaining lasagna noodles.

9. When ready to serve, warm in a 350°F oven for 5 to 7 minutes. Serve with some of the remaining sauce.

Serving Size: 2 lasagna rolls
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 317 Carbohydrate 44 g
Fat 5 g Fiber 7 g
Protein 27 g Saturated Fat 2 g
Sodium 421 mg



Almond Angel Cake
This recipe serves: 14

[Ingredients]
1 cup cake flour
1 1/2 cups superfine granulated sugar
1 1/4 cups egg whites (about 10 large eggs whites), at room temperature
1 1/4 teaspoons cream of tartar
1/4 teaspoon salt
1 teaspoon vanilla extract
1/4 teaspoon almond extract


[Cooking Instructions]
1. Preheat the oven to 350°F.

2. Sift the flour twice with 1/2 cup of the sugar.

3. With an electric mixer on high speed, beat the egg whites, cream of tartar and salt until soft peaks form when the mixer is removed from the batter.

4. Add half of the remaining sugar and beat for 1 minute. Add the remaining sugar, 2 tablespoons at a time, beating after each addition.

5. Stir in the vanilla and almond extract.

6. Fold the flour and sugar mixture into the egg whites, 1/4 cup at a time, just until incorporated.

7. Put the batter in an ungreased 10" tube pan and bake until the cake is light golden brown and springy to the touch, about 1 hour. Invert the pan and let the cake cool completely before removing from the pan.

Serving Size: 1 slice (1/14 of cake)
[Nutritional Information]
Number of Servings: 14
Per Serving
Calories 129 Carbohydrate 29 g
Fat 0 g Fiber 0 g
Protein 3 g Saturated Fat 0 g
Sodium 78 mg

__________________
http://www.foodpals.com/KitchenWitchCooks
Life is God's gift to you......what you do with your life is your gift to God.

Pear Sorbet
This recipe serves: 6

[Ingredients]
6 pears
2 teaspoons fresh lemon juice
1/2 cup sugar
1/2 cup water


[Cooking Instructions]
1. Peel, quarter and core the pears. Quickly sprinkle them with the lemon juice to prevent browning. Set on a cookie sheet and place in the freezer.

2. Bring the sugar and water to a boil in a small saucepan over high heat. Let cool.

3. When the pears have been in the freezer 20 minutes and are about half frozen, place in a blender with the water and sugar mixture. Puree and strain, pressing with a rubber spatula to release the juices.

4. Freeze the strained pear mixture in an ice cream machine according to the manufacturer's instructions.

5. Store in the freezer until ready to use. The texture is best if it is eaten within 24 hours. After that it becomes very hard and icy, but it can be melted and refrozen in an ice cream machine.

Serving Size: about 1/2 cup
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 163 Carbohydrate 42 g
Fat 1 g Fiber 4 g
Protein 1 g Saturated Fat 0 g
Sodium 0 mg



Corn and Tomatillo Salsa
This recipe serves:

[Ingredients]
2 ears of fresh corn
12 tomatillos, husks removed
2/3 cup seeded, diced tomato
2 jalapeño peppers, seeded and diced
2/3 cup seeded, diced cucumber
2/3 cup chopped red onion
2/3 cup diced red bell pepper
1/4 cup chopped cilantro
2 tablespoons fresh lime juice
salt to taste
freshly ground black pepper


[Cooking Instructions]
1. Roast the corn over an open flame or under a broiler until just browned. When cool, cut the kernels from the cob. Put in a medium bowl and set aside.

2. Place the tomatillos in a small saucepan and cover with water. Bring to a boil, lower the heat and simmer until soft, about 5 minutes. Drain and purée in a blender until smooth. Pour into the bowl containing the corn. Add the tomatoes, jalapeños, cucumber, onion, red pepper, cilantro, lime juice, salt and pepper. Set aside.

Serving Size: about 1/2 cup of salsa
[Nutritional Information]
Number of Servings: 8
Per Serving
Calories 64 Carbohydrate 14 g
Fat 1 g Fiber 2 g
Protein 2 g Saturated Fat 0 g
Sodium 170 mg


Bulgur
This recipe serves:

[Ingredients]
1 cup bulgur
2 1/2 cups water
1 tablespoon olive oil
salt to taste
freshly ground black pepper
1 tablespoon chopped, fresh parsley


[Cooking Instructions]
1. Rinse the bulgur and place it in a bowl with a pinch of salt. Cover with 2 1/2 cups boiling water.

2. Let stand, covered, for 25 minutes (if using fine bulgur, let stand 15 minutes).

3. Toss with the olive oil. Stir in salt, pepper and parsley.

Serving Size: about 3/4 cup
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 151 Carbohydrate 27 g
Fat 4 g Fiber 7 g
Protein 4 g Saturated Fat 1 g
Sodium 300 mg


Pineapple-Papaya Smoothie
This recipe serves:

[Ingredients]
1/2 cup orange juice
1/4 cup peeled, cored and cubed pineapple
1/4 cup peeled, seeded and chopped ripe papaya
honey to taste
1/2 cup ice


[Cooking Instructions]
1. Place the juice, fruit and honey in a blender. Blend on high speed for 30 seconds. Add the ice and blend until smooth.

Serving Size: about 1 cup
[Nutritional Information]
Number of Servings: 1
Per Serving
Calories 121 Carbohydrate 30 g
Fat 0 g Fiber 1 g
Protein 1 g Saturated Fat 0 g
Sodium 3 mg


Apricot Smoothie
This recipe serves:

[Ingredients]
1/4 cup orange juice
1/2 cup plain, low-fat yogurt
1/2 cup peeled, pitted and chopped fresh apricots
honey to taste


[Cooking Instructions]
1. Place all the ingredients in a blender. Blend on high speed until smooth.

Serving Size: about 1 cup
[Nutritional Information]
Number of Servings: 1
Per Serving
Calories 131 Carbohydrate 29 g
Fat 0 g Fiber 2 g
Protein 7 g Saturated Fat 0 g
Sodium 69 mg

__________________
http://www.foodpals.com/KitchenWitchCooks
Life is God's gift to you......what you do with your life is your gift to God.

Catalan Tomato Bread
This recipe serves: 8

[Ingredients]
8 French bread slices, cut sharply on the diagonal into 1/2" thick slices
4 cloves garlic, cut in half widthwise
1 large very ripe tomato, cut into 8 slices
a cruet of extra virgin olive oil (preferably Spanish)
a small bowl of coarse sea salt
a small bowl of freshly ground black pepper


[Cooking Instructions]
1. Preheat the grill to medium-high. Grill the bread slices until crisp and nicely browned, 2 to 4 minutes per side.

2. Rub each slice of bread with the cut garlic, then with the cut tomato. The idea is to apply a thin film of tomato on the bread. Lightly drizzle each slice with olive oil and sprinkle with salt and pepper. Serve immediately.

Serving Size: 1 piece
[Nutritional Information]
Number of Servings: 8
Per Serving
Calories 73 Carbohydrate 12 g
Fat 2 g Fiber 1 g
Protein 2 g Saturated Fat 0 g
Sodium 219 mg


Barley, Mushroom and Winter Squash Risotto
This recipe serves:

[Ingredients]
1 large acorn or butternut squash, halved and seeded (about 1 1/2 pounds)
3 1/2 cups light vegetable stock or water
1 tablespoon ground turmeric
2 tablespoons extra virgin olive oil
2 cloves garlic, finely minced
1 red onion, peeled, ends removed and diced
1 pound chantarelles or portobello mushrooms, sliced
1 cup barley
salt to taste
freshly ground black pepper
1/4 cup snipped, fresh chives
1/2 cup freshly grated Parmesan cheese


[Cooking Instructions]
1. Preheat your oven to 400°F. Place the squash, cut surface down, in an oven proof baking dish. Place on the lower rack of the oven and cook until tender, about 1 hour. Remove from the oven, scoop out the flesh in tablespoon size pieces from the skin and reserve.

2. Meanwhile, place the barley in a fine strainer and rinse under cold running water to remove any residue of the bitter husks. Drain thoroughly.

3. In a small saucepan, bring the stock or water to a boil and add the turmeric. Keep the seasoned stock hot over low heat.

4. Heat the olive oil in a large, non-stick skillet over medium heat. Add the garlic and onion and cook until tender, about 5 minutes. Add the mushrooms and cook until tender and slightly browned, about 10 minutes. Add the barley cooking until the grains are hot, about 3 minutes.

5. Add 1 cup of hot stock and cook until just about all of the liquid has been absorbed. Season lightly with salt and pepper. Continue to add the stock 1 cup at a time, letting the barley absorb the stock before adding more. The barley is cooked when the grains are al dente, tender yet still with a resilient bite, about 20 to 25 minutes total.

6. Stir in the squash chunks just to reheat without crushing. Remove from the heat. Stir in half of the chives and Parmesan cheese. Adjust the seasonings one last time as necessary.

7. Spoon the risotto into warm rimmed soup plates. Garnish with the remaining chives and Parmesan cheese.

Serving Size: about 1 cup
[Nutritional Information]
Number of Servings: 8
Per Serving
Calories 208 Carbohydrate 38 g
Fat 5 g Fiber 9 g
Protein 8 g Saturated Fat 1 g
Sodium 487 mg


Grilled Tandoori Chicken
This recipe serves: 4

[Ingredients]
16 bamboo skewers

For the tandoori marinade:
1 teaspoon paprika
1 teaspoon turmeric
1/4 cup fresh lemon juice
1/2 cup non-fat, plain yogurt
2 large cloves garlic
1 tablespoon grated, fresh ginger root
1/2 teaspoon ground coriander seeds
1/2 teaspoon ground cumin
1/4 teaspoon cayenne pepper

1 pound boneless, skinless chicken breasts


For the yogurt sauce:
1/2 cup non-fat, plain yogurt
1 tablespoon fresh lemon juice
1/4 teaspoon cayenne pepper
1 tablespoon chopped cilantro leaves


[Cooking Instructions]
1. Soak the skewers in water for at least 30 minutes or overnight.

2. Mix all of the ingredients for the marinade together and set aside.

3. Cut the chicken into 16 1-inch strips. Add the chicken to the marinade and coat it well. Cover and refrigerate for 20 minutes.

4. Meanwhile, preheat the grill and make the sauce. Combine all of the ingredients for the yogurt sauce, spoon it into a serving bowl and let stand at room temperature while you cook the chicken.

5. Skewer each piece of chicken with one of the skewers. Place the chicken on the grill and cook for about 2 minutes on each side, until the chicken is cooked through. Serve the chicken with the yogurt sauce.

Serving Size: 4 skewers
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 165 Carbohydrate 9 g
Fat 2 g Fiber 1 g
Protein 29 g Saturated Fat 0 g
Sodium 227 mg


Steak Teriyaki
This recipe serves:

[Ingredients]
2/3 cup soy sauce
1/4 cup mirin
1/4 cup rice vinegar
1/4 cup sugar
1 tablespoon freshly grated ginger
2 cloves garlic, minced
2/3 cup beer
2 pounds London broil


[Cooking Instructions]
1. For the teriyaki marinade, combine the soy sauce, mirin, vinegar, sugar, ginger, garlic and beer in a small saucepan. Cook over high heat until the mixture reduces by half. Let cool.

2. Marinate the London broil in the teriyaki marinade, cover and refrigerate for at least 20 minutes or up to 8 hours.

3. Preheat the grill.

4. Grill the steak on each side until it is cooked through, about 4 to 8 minutes per side, depending on the desired doneness and thickness of the steak.

Serving Size: about 1/3 pound
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 240 Carbohydrate 10 g
Fat 7 g Fiber 0 g
Protein 60 g Saturated Fat 3 g
Sodium 584 mg

__________________
http://www.foodpals.com/KitchenWitchCooks
Life is God's gift to you......what you do with your life is your gift to God.

Shrimp with Cannellini Beans and Rosemary
This recipe serves: 4

[Ingredients]
1 1/2 tablespoons extra virgin olive oil
1 clove garlic, minced
3 tablespoons chopped fresh parsley (preferably flat-leaf)
2 teaspoons chopped fresh rosemary or sage
1 pound shrimp, peeled and deveined
2 cups cooked cannellini beans
salt, to taste
freshly ground black pepper
1/2 cup low-sodium chicken broth, fish broth or bottled clam broth, optional


[Cooking Instructions]
1. Heat 1 tablespoon of the olive oil in a large nonstick skillet. Add the garlic, 2 tablespoons of the parsley and the rosemary and cook over medium heat until fragrant but not brown, about 1 minute. Stir in the shrimp, beans, salt and pepper and cook for 1 minute. Add the broth and simmer until the shrimp are firm, pink and cooked, 2 to 3 minutes more. Correct the seasoning, adding salt and pepper to taste.

2. Drizzle the remaining olive oil over the shrimp and beans, sprinkle with the remaining parsley, and serve immediately.

Serving Size: 1/4 pound of shrimp
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 223 Carbohydrate 19 g
Fat 7 g Fiber 5 g
Protein 20 g Saturated Fat 1 g
Sodium 558 mg



Penne with Spring Peas, Onions and Ham
This recipe serves:

[Ingredients]
3 tablespoons olive oil
1/2 cup chopped onion
salt to taste
freshly ground black pepper
2 cups fresh, shelled peas
4 ounces boiled, unsmoked lean ham, cut into 1/4-inch wide strips
12 ounces penne pasta
1/4 cup freshly grated Parmesan cheese
1/4 cup chopped, fresh Italian parsley


[Cooking Instructions]
1. Bring a large pot of salted water to a boil.

2. In a medium skillet, heat 1 1/2 tablespoons of the olive oil over medium-low heat. Add the onion with a dash of salt and pepper and cook, stirring occasionally, until softened, about 4 to 5 minutes. Add the peas and cook for 5 minutes or longer, depending on their size and freshness. Add the ham and cook for 2 minutes more.

3. Meanwhile, cook the pasta until it is al dente, about 10 to 12 minutes. Drain. Toss with the remaining olive oil, onion, peas, ham, 2 tablespoons of the Parmesan cheese and 2 tablespoons of the parsley.

4. Divide the pasta among 4 warmed pasta bowls and sprinkle with the remaining Parmesan and parsley. Serve immediately.

Serving Size: 1 bowl
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 539 Carbohydrate 77 g
Fat 15 g Fiber 6 g
Protein 23 g Saturated Fat 3 g
Sodium 651 mg


Carne Asada Tacos
This recipe serves: 4

[Ingredients]
1 pound skirt steak
salt and pepper to taste
2 tablespoons olive oil
1 lime
8 corn tortillas
salsa fresca, optional
guacamole, optional


[Cooking Instructions]
1. Sprinkle the steak all over with salt and pepper.

2. Place cast-iron skillet or grill pan over high heat and lightly coat with oil. Sear the steak about 2 minutes per side and place on cutting board to rest for about 5 minutes.

3. Cut the limes in half, pierce the juice side with a fork and twist to release the juices over the cooked meat.

4. Cut steak into thin slices across the grain and then cut each slice into bite-sized pieces for bringing to the table.

5. Warm the tortillas by dipping first in water and then placing in a dry pan over low heat. Use tongs to lift out and wrap in a towel to keep warm.

6. Assemble the tacos at the table with salsa fresca and guacamole . It's easy to replace the steak with chicken or fish.

Serving Size: 2 tacos
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 341 Carbohydrate 26 g
Fat 16 g Fiber 3 g
Protein 26 g Saturated Fat 4 g
Sodium 303 mg



Salsa Fresca
This recipe serves: 4

[Ingredients]
4 ripe tomatoes, seeded and diced
1/4 red onion, minced
2 jalapeño peppers, seeded (optional) and diced
1/2 bunch cilantro leaves, chopped
1 tablespoon freshly squeezed lime juice
salt and pepper, freshly ground to taste


[Cooking Instructions]
1. Seed jalapenos (wear gloves). For more heat, keep the seeds and chop.

2. Chop the cilantro and dice the tomato, onion and peppers.

Serving Size: 1/2 cup
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 35 Carbohydrate 7 g
Fat 0 g Fiber 1 g
Protein 1 g Saturated Fat 0 g
Sodium 87 mg

__________________
http://www.foodpals.com/KitchenWitchCooks
Life is God's gift to you......what you do with your life is your gift to God.

Ghostly Good Meringues
This recipe makes: 34 cookies

[Ingredients]
1/2 cup egg whites (about 4 large egg whites)
a pinch of salt
1 cup sugar
orange-colored sugar
black-colored sugar


[Cooking Instructions]
1. Preheat the oven to 300°F. Line 2 cookie sheets with parchment or wax paper.

2. With an electric mixer, beat the egg whites and salt on high speed until soft peaks form.

3. Continue mixing on high speed while adding 1/2 cup of the sugar. Add the remaining sugar by the tablespoonful. Beat for another 1-2 minutes, until the mixture is stiff and shiny.

4. Drop by the spoonful onto the cookie sheets. Flatten each cookie slightly with the back of a spoon. Decorate with colored sugars.

5. Bake until pale golden, about 30 minutes. Let cool.

Serving Size: 1 meringue
[Nutritional Information]
Number of Servings: 34
Per Serving
Calories 24 Carbohydrate 6 g
Fat 0 g Fiber 0 g
Protein 0 g Saturated Fat 0 g
Sodium 51 mg



Dippy-doo Veggie Dip
This recipe makes: servings

[Ingredients]
1 teaspoon olive oil
1/3 cup finely chopped onions
1/3 cup finely chopped green or red bell peppers
1/3 cup finely chopped zucchini
1/3 cup finely chopped celery
1/3 cup peeled and finely chopped eggplant
1/3 cup chopped tomatoes
1 teaspoon chopped, fresh basil (dried is fine)
salt to taste
freshly ground black pepper
1 teaspoon red wine vinegar
1/3 teaspoon sugar


[Cooking Instructions]
1. Heat the oil in a skillet over medium heat. Have add the onions and peppers. Cook for 2 minutes.

2. Add the zucchini, celery and eggplant. Cook 2 minutes more.

3. Add the tomatoes, basil, salt and pepper. Simmer about 20 minutes, uncovered. Let cool.

4. Add the vinegar and sugar. Adjust the salt and pepper to taste.

5. Serve cold as a dip with pita bread, crackers or tortilla chips.

Serving Size: about 2 tablespoons
[Nutritional Information]
Number of Servings: 8
Per Serving
Calories 14 Carbohydrate 2 g
Fat 1 g Fiber 1 g
Protein 0 g Saturated Fat 0 g
Sodium mg




Paella
This recipe serves: 8

[Ingredients]
1 teaspoon dried oregano
2 cloves garlic, minced
salt to taste
freshly ground black pepper
3 tablespoons olive oil
1 pound boneless, skinless chicken thighs
1/2 pound low-fat chorizo sausage or other spicy sausage
1 large onion, chopped
1 green bell pepper, chopped
1 red bell pepper, chopped
1 cup diced, canned tomatoes with their juices
2 1/4 cups long grain rice
4 cups low-sodium chicken broth
1/2 teaspoon saffron threads
1 pound medium shrimp, peeled and deveined
2 dozen cherrystone clams, scrubbed
2 pounds mussels, scrubbed
2 cups (1 package) frozen peas


[Cooking Instructions]
1. Combine the oregano, garlic, salt and pepper with 1 tablespoon of olive oil and rub the chicken with it.

2. Heat 2 tablespoons of olive oil in a deep skillet over moderate heat. Brown the chicken lightly on both sides. Add the chorizo, onion, green and red peppers and cook until the vegetables are soft, about 10 minutes.

3. Add the tomatoes and rice and cook 5 minutes more. Add the chicken broth and saffron, mix well, cover with foil and cook until the liquid is almost absorbed, about 15 minutes.

4. Add the shrimp, cherrystones, mussels and peas. Cover and cook until the mussels and clams are opened, about 10 minutes more. Serve in a large shallow dish or in individual bowls.

Serving Size: 1 bowl
[Nutritional Information]
Number of Servings: 8
Per Serving
Calories 613 Carbohydrate 60 g
Fat 16 g Fiber 4 g
Protein 57 g Saturated Fat 3 g
Sodium 1042 mg


Chicken Pibil
This recipe serves: 6

[Ingredients]
1/4 cup achiote paste
10 cloves garlic, peeled
2 teaspoons cumin seeds
1/4 teaspoon ground cinnamon
1/2 cup freshly squeezed orange juice
1/2 cup freshly squeezed lime juice
1/4 cup red wine vinegar
1 1/2 teaspoons salt
2 teaspoons cracked black pepper
6 bone-in chicken breasts
6 banana leaves (optional), cut into 10-inch squares and toasted over a burner about 2 seconds per side
12 slices tomato
6 slices onion
1 tablespoon unsalted butter
2 medium onions, diced
2 cups chicken stock


[Cooking Instructions]
1. Combine the achiote paste, garlic, cumin, cinnamon, orange and lime juices, vinegar, salt and pepper in a blender. Puree until smooth. Pour into a nonreactive baking pan, add the chicken and turn to coat. Cover and marinate in the refrigerator 2 to 24 hours.

2. Preheat the oven to 375°F.

3. Cut six 16 x 14-inch sheets of heavy-duty aluminum foil. If using banana leaves, place 1 on top of each piece of foil. Center a piece of chicken on each, reserving the marinade. Top each with 2 tomato slices and 1 slice of onion. Wrap and seal the banana leaf and the foil to enclose. Place on a baking sheet. Transfer to the oven and bake 45 minutes.

4. Meanwhile, melt the butter in a medium saucepan over medium-high heat. Sauté the onions until golden brown. Stir in the reserved marinade, bring to a boil and cook, stirring frequently, 5 minutes. Add the chicken stock and cook 10 minutes longer. Reserve.

5. When the chicken is ready, remove from the oven and open the packets. Transfer the chicken, with the banana leaves if using, to serving plates. Pour any excess juices from the pan into the sauce. Pour the hot sauce over the chicken and serve with rice.

Serving Size: 1 chicken breast with sauce
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 214 Carbohydrate 12 g
Fat 6 g Fiber 2 g
Protein 28 g Saturated Fat 2 g
Sodium 881 mg



Chinese Cabbage, Carrot and Broccoli Stir-Fry
This recipe serves:

[Ingredients]
1/2 teaspoon chopped garlic
1 1/2 teaspoon peanut oil
1/2 teaspoon chopped ginger
1/2 cup thinly sliced Chinese cabbage (bok choy)
1/2 cup thinly sliced carrots
1/2 cup broccoli florets, blanched and cut into small pieces
freshly ground black pepper
2 tablespoons low-sodium soy sauce


[Cooking Instructions]
1. Heat a skillet or wok large enough to accommodate all the ingredients over medium-high heat.

2. Add the garlic, peanut oil and ginger, and stir quickly for 30 seconds.

3. Raise the heat to high. Add the cabbage, then the carrots, then the broccoli, stirring quickly after each addition. Season with pepper.

4. Add the soy sauce and cook until the vegetables are slightly tender.

Serving Size: about 1 cup
[Nutritional Information]
Number of Servings: 2
Per Serving
Calories 61 Carbohydrate 6 g
Fat 4 g Fiber 2 g
Protein 2 g Saturated Fat 1 g
Sodium 557 mg


Grilled Chicken Salad with Goat Cheese and Raspberry Vinaigrette
This recipe serves: 4

[Ingredients]
nonstick cooking spray
4 boneless, skinless chicken breasts, about 4 ounces each
salt to taste
freshly ground black pepper
1/4 cup raspberry vinegar
1/2 teaspoon sugar
2 tablespoons extra virgin olive oil
8 cups mixed baby greens
1/2 cup golden raisins
4 tablespoons goat cheese
1 cup raspberries


[Cooking Instructions]
1. Spray the grill grate or broiler pan with nonstick spray and preheat the grill or broiler to medium-high.

2. Season the chicken breasts with salt and pepper. Grill or broil the chicken until it is cooked through, about 6 minutes per side. Remove the chicken from the grill and let cool.
(This can be done in advance and stored in the refrigerator for up to 3 days.)

3. Slice the chicken into strips.

4. Whisk the vinegar, sugar and olive oil together in a large salad bowl and season with salt and pepper. Add the greens and toss to coat the greens with dressing. Arrange the sliced chicken, raisins, goat cheese and raspberries on top and serve.

Serving Size: 1 chicken breast with salad
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 406 Carbohydrate 26 g
Fat 14 g Fiber 5 g
Protein 45 g Saturated Fat 5 g
Sodium 449 mg



Roast Turkey, Sun-Dried Tomato and Basil Wraps
This recipe serves:

[Ingredients]
1/2 cup cream cheese, low-fat whipped
2 tablespoons chopped sun-dried tomatoes or 6 sundried tomatoes, rehydrated and chopped
10 basil leaves, chopped
4 large flour tortillas
3/4 pound sliced smoked turkey breast
4 lettuce leaves, green leaf, bibb or romaine, shredded


[Cooking Instructions]
1. In a small mixing bowl, combine the cream cheese, sundried tomatoes and basil.

2. Lay the tortillas out and spread 1 tablespoon of the cream cheese mixture on each of them. Divide the turkey among the tortillas and spread the remaining cream cheese mixture on top of the turkey. Divide the shredded lettuce among the tortillas and tightly roll each tortilla into a cylinder, ending with the seam side down.
(The wraps can be stored in the refrigerator for up to 3 days.)

3. Cut the wraps in half on the diagonal and serve.

Serving Size: 1 wrap
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 356 Carbohydrate 33 g
Fat 10 g Fiber 2 g
Protein 31 g Saturated Fat 3 g
Sodium 316 mg


Summer Pepper Sizzle
This recipe serves: 6

[Ingredients]
1 1/2 teaspoons olive oil
1 teaspoon finely chopped onion
1 each; yellow, green and red bell pepper, seeded and diced
1/2 teaspoon sugar
2 tablespoons red wine vinegar
salt to taste
freshly ground black pepper


[Cooking Instructions]
1. Heat the oil in a skillet over medium heat. Cook the onions for 2 to 3 minutes, until soft but not dark in color.

2. Add the peppers and cook for 1 minute. Add the sugar and cook 1 more minute.

3. Add the vinegar and cook until the liquid reduces slightly.

4. Add salt and pepper to taste.

Serving Size: about 1/4 cup
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 27 Carbohydrate 4 g
Fat 1 g Fiber 1 g
Protein 1 g Saturated Fat 0 g
Sodium 51 mg

__________________
http://www.foodpals.com/KitchenWitchCooks
Life is God's gift to you......what you do with your life is your gift to God.

Grilled Chicken Tacos with Roasted Red Pepper
This recipe serves: 4

[Ingredients]
1 red pepper
2 large boneless, skinless chicken breasts, about 6 to 8 ounces each
1 tablespoon canola oil
salt to taste
freshly ground black pepper
8 corn tortillas
2 tablespoons fresh lime juice
1/2 cup non-fat sour cream
1 1/2 cups shredded lettuce
2 large tomatoes, seeded and diced
2 tablespoons cilantro leaves
1` jalapeño chili pepper, seeded and minced, optional
2 limes, cut into wedges


[Cooking Instructions]
1. Preheat the grill to high.

2. Place the pepper on the grill and roast it on all sides until it is evenly blackened and blistered. Place the pepper in a bowl and cover with plastic wrap.

3. Turn the grill down to medium-high. Brush the chicken breasts with oil and season them with salt and pepper. Grill the chicken breasts on both sides until they are cooked through, about 6 minutes per side. Transfer the chicken to a cutting board and cool.

4. Meanwhile, separate the tortillas into 2 stacks, wrap them in foil and warm them on the grill.

5. Remove the pepper from the bowl and peel it. Remove the stem and seeds. Cut the pepper into strips and place them in a medium bowl.

6. Cut the chicken into strips and add them to the bowl with the peppers. Sprinkle the chicken and peppers with the fresh lime juice.

7. Fill the tortillas with chicken and peppers, sour cream, lettuce, tomatoes, cilantro leaves and jalapeño pepper. Serve 2 tacos per person with lime wedges on the side.

Serving Size: 2 tacos
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 464 Carbohydrate 65 g
Fat 8 g Fiber 6 g
Protein 32 g Saturated Fat 1 g
Sodium 254 mg



Chocolate Pudding with Fresh Raspberries
This recipe serves: 8

[Ingredients]
1 large egg
1 1/2 tablespoons cornstarch
pinch of salt
1/2 teaspoon vanilla extract
1 tablespoon butter
1/2 cup dark brown sugar
1 cup low-fat milk
6 ounces good quality semisweet chocolate, broken into pieces
granulated sugar (optional)
4 cups fresh raspberries, rinsed


[Cooking Instructions]
1. In a 1 or 2-quart stainless-steel saucepan, whisk the egg, cornstarch, salt and vanilla together for 2 minutes. Set aside.

2. Melt the butter in another saucepan. Stir in the brown sugar. Cook over low heat until the butter and sugar blend together. Add the milk and heat until the sugar dissolves. (The sugar will get hard when the milk is added; it will melt again as the milk heats.)

3. Whisk a few tablespoons of the hot milk mixture into the egg mixture. Gradually whisk in the rest of the milk mixture.

4. Over medium heat, whisk the combined mixture constantly until it comes to a boil. Immediately remove from the heat. Stir chocolate pieces into the warm pudding mixture until smooth.

5. Pour into a bowl. (If you don't want a skin to form on the top of the pudding, sprinkle it lightly with granulated sugar.) Refrigerate. Cover with plastic wrap when cool.

6. Place 1/2 cup of raspberries into each of 8 serving bowls. Top with a few tablespoons of pudding.

Serving Size: 1/2 cup of berries and 3 tablespoons of pudding
[Nutritional Information]
Number of Servings: 8
Per Serving
Calories 228 Carbohydrate 34 g
Fat 11 g Fiber 5 g
Protein 4 g Saturated Fat 6 g
Sodium 51 mg



Pine Nut Rice Pilaf
This recipe serves:

[Ingredients]
1 teaspoon butter, unsalted
1/2 cup finely chopped onions
1 pinch paprika (optional)
1 cup converted rice
1 1/2 cups beef stock or water
salt to taste
freshly ground black pepper
6 tablespoons pine nuts, toasted


[Cooking Instructions]
1. Preheat the oven to 350°F.

2. In a small ovenproof pot, melt the butter over medium-low heat. Add the onion and paprika, and cook for 3 to 4 minutes, until the onions become translucent but not brown.

3. Add the rice and stir to coat evenly with butter. Cook for 3 to 4 minutes.

4. Add the stock and bring to a boil over high heat.

5. As soon as the stock comes to a boil, cover the pot and place in the oven for 18 minutes.

6. Add the salt and pepper, fluff with a fork and top with toasted pine nuts.

Serving Size: 2/3 cup
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 179 Carbohydrate 27 g
Fat 6 g Fiber 1 g
Protein 5 g Saturated Fat 1 g
Sodium 80 mg


Quick and Easy Roasted Red Pepper Soup
This recipe serves:

[Ingredients]
5 roasted red bell peppers from a jar, about 10 ounces
1/2 tablespoon olive oil
1/3 cup finely chopped carrots
1/3 cup finely chopped celery
1 large onion, chopped
salt to taste
freshly ground black pepper
1 small Russet potato
1 bay leaf
about 1 quart vegetable stock
fresh basil leaves


[Cooking Instructions]
1. Drain the roasted red peppers.

2. Heat the olive oil in a saucepan over low heat. Add the carrots, celery and onions, season lightly with salt and pepper, and cook for 10 minutes.

3. Peel and slice the potato and add it to the pot. Add the bay leaf and stock and bring to a boil quickly over high heat.

4. Lower the heat and simmer until the vegetables are completely tender, about 15 minutes.

5. Add the roasted red peppers and simmer 10 minutes more.

6. Remove the bay leaf and puree in a blender. Adjust the salt and pepper to taste.

7. Chop the basil at the last minute to prevent discoloration. Serve the soup in warm bowls and sprinkle with chopped basil.

Serving Size: about 1 1/2 cups
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 71 Carbohydrate 14 g
Fat 2 g Fiber 3 g
Protein 3 g Saturated Fat 0 g
Sodium 774 mg

__________________
http://www.foodpals.com/KitchenWitchCooks
Life is God's gift to you......what you do with your life is your gift to God.

Vegetarian Lentil Soup
This recipe serves:

[Ingredients]
1 tablespoon olive oil
1/3 cup finely chopped carrot
1/3 cup finely chopped celery
1/3 cup finely chopped onion
1 sprig fresh or 1/4 teaspoon dried thyme
freshly ground black pepper
1 1/2 quarts vegetable stock
2 cups dried lentils
salt to taste


[Cooking Instructions]
1. Heat the olive oil in a saucepan over low heat. Add the carrot, celery, onion and thyme, season lightly with pepper and cook for 10 minutes. (Do not add salt until the lentils are fully cooked, because salt will prevent the lentils from becoming tender.)

2. Add the stock and lentils and bring to a boil quickly over high heat.

3. Lower the heat and simmer until the lentils are tender, about 1 hour.

4. Puree 2/3 of the soup in a blender and stir it into the remaining 1/3.

5. If the soup is too thick, thin it by adding a little more stock. Raise the heat and bring the soup to a boil for 15 seconds.

6. Add salt and more pepper to taste.

Serving Size: 1 1/4 cups
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 250 Carbohydrate 38 g
Fat 3 g Fiber 20 g
Protein 20 g Saturated Fat 0 g
Sodium 65 mg



Roasted Garlic and Scallion Mashed Potatoes
This recipe serves:

[Ingredients]
1 garlic bulb, unpeeled
splash of olive oil
4 large potatoes (Idaho or russet)
about 1 cup Basic Chicken Stock (see recipe), or low-sodium canned
salt to taste
freshly ground black pepper
1 1/2 tablespoons freshly chopped scallions


[Cooking Instructions]
1. Preheat the oven to 350°F.

2. Place the garlic cloves in an ovenproof dish and drizzle with olive oil. Place the dish, uncovered, in the oven for 15-20 minutes until the garlic is golden brown and soft.

3. Remove from the oven and let cool.

4. Peel the potatoes and cut them in half. Place them in a pot and cover with cold water. Bring to a boil over high heat and simmer until the potatoes are tender when pricked with a fork, about 30 minutes depending on the size of the potatoes. Drain.

5. Bring the stock to a boil, and turn down to a simmer.

6. Squeeze the roasted garlic clove to release each clove of garlic. Mash the garlic with a fork and throw the skins away.

7. Mash the potatoes with a potato masher or fork, or use a food mill. Add the roasted garlic. Slowly add the stock until the desired consistency is reached.

8. Adjust the salt and pepper to taste. Fold in the scallions.

Serving Size: about 1/2 cup
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 86 Carbohydrate 18 g
Fat 2 g Fiber 2 g
Protein 3 g Saturated Fat 0 g
Sodium 88 mg



Lemon-Pepper Fettuccine with Asparagus and Shrimp
This recipe serves: 6

[Ingredients]
1 pound asparagus, cut into 2-inch lengths
3 tablespoons extra virgin olive oil
30 large shrimp, peeled and deveined
2 cloves garlic, minced
salt to taste
freshly ground black pepper
1 pound fettuccine
1/2 cup freshly grated Parmesan cheese
zest of 2 lemons, finely grated
2 tablespoons chopped fresh parsley


[Cooking Instructions]
1. Bring a pot of salted water to a boil, drop in the asparagus and cook until al dente. Remove the asparagus with a colander or slotted spoon and plunge it into a bowl of ice water.

2. Bring the water back to a boil, drop in the fettuccine and cook until al dente. Drain the pasta, reserving 1/2 cup of the cooking liquid.

3. Meanwhile, heat 1 tablespoon of the olive oil in a large nonstick skillet over high heat. Add the shrimp and garlic, season with salt and pepper and cook for 1 minute. Add the asparagus and cook until the shrimp are cooked through and the asparagus is warmed, about 2 minutes more.

4. Return the pasta to the pot and toss it with 1/2 of the Parmesan, 1/2 of the parsley, lemon zest, remaining olive oil and reserved cooking liquid. Season with salt and a generous sprinkling of coarsely ground fresh pepper.

5. Divide the pasta among 6 warm bowls. Arrange the shrimp and asparagus on top and sprinkle with the remaining Parmesan cheese and parsley. Serve immmediately.

Serving Size: 5 shrimp with pasta
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 453 Carbohydrate 51 g
Fat 13 g Fiber 6 g
Protein 36 g Saturated Fat 3 g
Sodium 596 mg

__________________
http://www.foodpals.com/KitchenWitchCooks
Life is God's gift to you......what you do with your life is your gift to God.

Shrimp Salad with Lemon and Dill
This recipe serves: 4

[Ingredients]
1 pound small or medium shrimp, steamed, peeled and deveined
1/2 cup finely diced celery
1/2 cup non-fat sour cream
juice and zest of 1 lemon
1 tablespoon chopped fresh dill
salt to taste
freshly ground black pepper
8 cups mixed baby greens
1 tablespoon extra virgin olive oil
1 pint cherry tomatoes


[Cooking Instructions]
1. Chop the shrimp into small pieces and place them in a medium bowl along with the celery .

2. In a small bowl, combine the sour cream, lemon juice and zest, dill, salt and pepper. Pour this mixture over the shrimp and celery and stir to combine. Taste and adjust the salt and pepper.

3. In a large bowl, toss the lettuce with the olive oil and a pinch of salt.

4. Arrange the greens on chilled serving plates. Spoon the shrimp salad onto the middle of the greens and garnish with cherry tomatoes.

Serving Size: about 1 cup with greens
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 218 Carbohydrate 14 g
Fat 6 g Fiber 3 g
Protein 28 g Saturated Fat 1 g
Sodium 392 mg



Sautéed Broccoli Florets with Mushrooms and Pearl Onions
This recipe serves:

[Ingredients]
2 cups broccoli florets
1/2 cup pearl onions, peeled
splash peanut oil
salt to taste
freshly ground black pepper
1 cup quartered mushrooms


[Cooking Instructions]
1. Bring 1/2 gallon of salted water to a boil. Cook broccoli florets and pearl onions separately in the boiling water until just tender, about 3 minutes for the broccoli and 8 minutes for the onions.

2. Cut the onions in half.

3. In a shallow pan, heat the oil over a high heat. Add the onions, salt and pepper and cook for 1 minute. Add the mushrooms and cook for 2 more minutes. Add the broccoli and cook 2 more minutes.

4. Adjust the salt and pepper to taste. Serve immediately.

Serving Size: 1/2 cup
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 44 Carbohydrate 7 g
Fat 1 g Fiber 2 g
Protein 2 g Saturated Fat 0 g
Sodium 164 mg

Grilled Chicken with Tomato-Avocado Salsa
This recipe serves: 4

[Ingredients]

For the salsa
4 ripe plum tomatoes, chopped or 12 cherry tomatoes, halved
1/2 small red onion, finely chopped
1 jalapeño chili pepper, seeded and diced
2 tablespoons chopped fresh cilantro
1/4 cup fresh lime juice
1/2 avocado

For the chicken
1/2 cup non-fat, plain yogurt
1/2 small red onion
1/4 cup fresh lime juice
1/4 cup fresh cilantro
4 boneless, skinless chicken breasts, about 4 to 6 ounces each
salt to taste
freshly ground black pepper


[Cooking Instructions]
For the salsa:
1. In a small bowl, combine the tomatoes, red onion, pepper and cilantro.

2. Chop the avocado and sprinkle it with 2 tablespoons of lime juice to keep it from browning. Add the avocado and remaining lime juice to the bowl and toss to combine.
(This can be made in advance and stored in the refrigerator for up to 1 day.)

For the chicken:
1. In a small food processor, puree the yogurt, red onion, lime juice and cilantro to make a yogurt marinade.

2. Transfer the marinade to a shallow bowl or a plastic bag. Add the chicken and coat well with the marinade. Refrigerate for 1 hour or up to 8 hours.

3. Preheat the grill to medium-high.

4. Remove the chicken from the marinade, discard the remaining marinade and season the chicken with salt and pepper. Grill the chicken on both sides until it is cooked through, about 6 minutes per side.

5. Serve the chicken with tomato-avocado salsa.

Serving Size: 1 chicken breast with salsa
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 283 Carbohydrate 16 g
Fat 6 g Fiber 4 g
Protein 43 g Saturated Fat 1 g
Sodium 341 mg

__________________
http://www.foodpals.com/KitchenWitchCooks
Life is God's gift to you......what you do with your life is your gift to God.

ARROZ CON POLLO
Serves 6


1 1/2 pounds boneless chicken breasts, skinned, all visible fat removed
1 tablespoon acceptable margarine
2 cloves garlic, minced
1/4 teaspoon freshly ground black pepper
1/4 teaspoon paprika
1/4 cup chopped onion
1/4 cup chopped green bell pepper
1 tablespoon acceptable vegetable oil
1 cup uncooked rice
2 cups low-sodium chicken broth
1/2 cup chopped fresh tomatoes
1/8 teaspoon saffron or turmeric
1/2 cup cooked green peas

Preheat oven to 350: F.
Rinse chicken and pat dry. Set aside.
In a small saucepan over medium heat, melt margarine. Add garlic, black pepper and paprika.
Mix well.
Remove from heat and brush on chicken breasts.
Place chicken in an ovenproof dish and bake, uncovered, 20 to 25 minutes, or until meat has turned white throughout.
Meanwhile, in a large non-stick skillet over medium heat, saute the onion and green pepper in oil 5 to 6 minutes or until soft.
Add rice and cook another 2 to 3 minutes, stirring frequently. Add chicken broth, tomatoes and saffron or turmeric and stir to mix thoroughly.
Cover and simmer over low heat 20 to 25 minutes. Add green peas and cooked chicken and cook an additional 10 minutes.

Serve immediately.


Calories: 300 cal
Protein: 28 gm
Carbohydrates: 27 gm
Total Fat: 8 gm
Saturated Fat: 2 gm
Polyunsaturated Fat: 3 gm
Monounsaturated Fat: 2 gm
Cholesterol: 62 mg
Sodium: 89 mg
Potassium: 370 mg
Calcium: 36 mg




CHEESY OVEN-FRIED CHICKEN
Serves 4; 4 chicken strips per serving


Vegetable oil spray
2 cups bite-size, low-fat cheddar-cheese-flavored crackers
1/2 to 3/4 teaspoon dried basil
1/8 teaspoon black pepper
1 pound boneless, skinless chicken breasts or turkey breast tenderloins, all visible fat removed
2 tablespoons skim milk

Preheat oven to 400: F. Spray a shallow baking pan with vegetable oil.
Place crackers, basil and pepper in a large plastic bag with a tight-fitting seal (leave end open so air can escape) and use a rolling pin to crush the crackers. Or place crackers, basil and pepper in the work bowl of a food processor fitted with a metal blade and process until finely crushed; transfer to large plastic bag. Set aside.
Rinse chicken or turkey and pat dry. Cut into 16 strips, about 1x3-inches each. Dip chicken or turkey in milk. Add chicken or turkey strips, a few pieces at a time, to bag with cracker mixture. Seal bag and shake until chicken or turkey is coated. Place coated chicken or turkey in a single layer on prepared baking pan.

Bake, uncovered, 5 to 7 minutes, or until chicken or turkey is tender and no longer pink.
Cheesy Chicken Nuggets: Prepare recipe as above except cut chicken or turkey into bite-size pieces. Bake, uncovered, in a preheated 400:F oven about 5 minutes, or until tender and no longer pink.


Calories: 212 cal
Protein: 27 g
Carbohydrates: 14 g
Total Fat: 5 g
Saturated Fat: 1 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 2 g
Cholesterol: 62 mg
Sodium: 292 mg



CRUNCHY FISH NUGGETS WITH LEMON TARTAR SAUCE
Serves 4; 6 nuggets and 2 tablespoons tartar sauce per serving

1 pound skinless halibut fillets or other white fish fillets
Egg substitute equivalent to 1 egg
2 tablespoons skim milk
1/4 cup grated Parmesan cheese
1/4 cup cornflake crumbs or plain dry bread crumb
1/2 teaspoon paprika
1/2 cup fat-free, cholesterol-free mayonnaise
2 tablespoons finely chopped dill pickle
1 teaspoon finely shredded lemon peel
1 teaspoon lemon juice

Preheat oven to 450: F.
Rinse fish and pat dry. Cut fish into 24 bite-size pieces. Set aside.
In a medium bowl, combine egg substitute and skim milk. In a large plastic bag with a tight-fitting seal, combine Parmesan cheese, crumbs and paprika.
Add fish chunks to egg mixture, stirring until well coated. Using a slotted spoon, remove fish from egg mixture and place several in bag with
crumb mixture. Seal bag and toss until fish is well coated with crumbs.
Repeat until all fish is coated.
Arrange fish in a single layer on a baking sheet or in a shallow baking pan. Bake about 5 minutes, or until fish flakes easily with a fork.
Meanwhile, in a small bowl, stir together remaining ingredients. Serve the lemon tartar sauce with fish.

Calories: 191 cal
Protein: 26 g
Carbohydrates: 14 g
Total Fat: 3 g
Saturated Fat: 1 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 1 g
Cholesterol: 64 mg
Sodium: 739 mg

__________________
http://www.foodpals.com/KitchenWitchCooks
Life is God's gift to you......what you do with your life is your gift to God.

HEALTHFUL MACARONI AND CHEESE
Serves 4; 1 cup per serving

6 cups water
1 9- or 10-ounce package frozen no-salt-added vegetables
1 7 1/4-ounce package macaroni and cheese dinner mix
1/4 cup skim milk
1/4 cup nonfat or low-fat sour cream
1/4 teaspoon dried Italian seasoning (optional)
1/4 teaspoon black pepper (optional)
1/2 cup shredded low-fat cheddar cheese

In a large saucepan, bring water to a boil over high heat. Add vegetables and macaroni, reserving the cheese-sauce mix. Return to a boil. Reduce heat, cover and simmer 7 to 10 minutes, or until vegetables are tender-crisp and macaroni is tender. Drain.

Return macaroni mixture to saucepan. Place over medium heat and stir in milk, sour cream and reserved cheese-sauce mix from package. Heat through, about 3 to 5 minutes. If desired, stir in Italian seasoning and pepper.

Sprinkle each serving with 2 tablespoons shredded cheese.

Calories: 281 cal
Protein: 15 g
Carbohydrates: 43 g
Total Fat: 5 g
Saturated Fat: 3 g
Polyunsaturated Fat: 0 g
Monounsaturated Fat: 1 g
Cholesterol: 12 mg
Sodium: 337 mg



HONEY-ROASTED CHICKEN
Serves 6

2 pounds chicken pieces (breasts, thighs and drumsticks), skinned, all visible fat removed
1 cup honey
1/2 cup reduced-sodium teriyaki sauce
1/4 cup orange juice
1 tablespoon Dijon mustard

Preheat oven to 375: F.

Rinse chicken and pat dry. Place in a single layer in a shallow baking pan. In a medium bowl, stir together remaining ingredients. Pour over chicken pieces.

Bake uncovered, basting with the honey mixture occasionally, about 45 minutes, or until chicken is tender and no longer pink.
Microwave Method: Prepare recipe as directed above except place chicken in a deep microwave-safe baking dish and pour honey mixture over chicken. Cover with vented plastic wrap and cook on 100% power (high) about 10 minutes. Rotate dish 1/2 turn and baste with honey mixture. Re-cover and cook on high about 10 minutes, or until chicken is tender and no longer pink.



Calories: 321 cal
Protein: 23 g
Carbohydrates: 52 g
Total Fat: 4 g
Saturated Fat: 1 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 1 g
Cholesterol: 58 mg
Sodium: 625 mg



MEAT LOAF WITH ROASTED VEGETABLES
Serves 4


1/4 cup plain dry bread crumbs
1/4 cup fat-free milk
Egg substitute equivalent to 1 egg, or 1 egg
1/2 pound lean ground beef (90% lean)
1/2 pound ground skinless chicken breast
1/4 cup finely chopped green onions (2 to 3)
1/4 cup finely chopped celery
1/2 teaspoon dried oregano, crumbled
1/4 teaspoon ground sage
1/4 teaspoon salt
1/8 teaspoon pepper
4 medium potatoes, cut into 1-inch chunks
4 medium carrots, cut into 1/2-inch slices
1 medium onion, cut into 8 wedges
Vegetable oil spray
2 tablespoons barbecue sauce

Preheat oven to 3500 F.

In a medium bowl, combine bread crumbs, milk, and egg substitute. Add beef, chicken, green onions, celery, oregano, sage, salt, and pepper. Mix well.

In a shallow baking dish or pan, pat meat mixture into a 7 W 3 W 2-inch loaf. Arrange vegetables around loaf. Spray vegetables with vegetable oil spray.

Bake, uncovered, for 1 hour stirring vegetables once. When meat is almost done and vegetables are almost tender, warm sauce.

Pat meat loaf and vegetables with a paper towel to remove any grease. Transfer meat loaf and vegetables to a serving plate. Spoon barbecue sauce over meat loaf.

Calories: 296
Protein: 30 g
Carbohydrates: 29 g
Total Fat: 6 g
Saturated Fat: 2 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 2 g
Cholesterol: 64 mg
Sodium: 387 mg



OVEN FRENCH FRIES
Serves 8


4 large potatoes
2 tablespoons peanut or safflower oil

Scrub potatoes and cut into long strips, about 1/2-inch wide. Drop into ice water, cover and chill 1 to 2 hours in refrigerator. Remove strips from water and dry thoroughly.

Place strips and oil in a deep bowl and toss until all potatoes have a light coating of oil.

Preheat oven to 475 F.

Spread fries in a single layer in a shallow baking pan. Place in oven for 30 to 35 minutes. Stir fries occasionally to brown on all sides.
Variations: Flavor fries with any salt-free seasoning such as garlic powder, lemon-pepper seasoning, sesame seeds, cumin or chili powder. Or, use your favorite freshly ground herbs.


Calories: 130
Protein: 2 g
Carbohydrates: 23 g
Total Fat: 3 g
Saturated Fat: 1 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 2 g
Cholesterol: 0 mg
Sodium: 7 mg

__________________
http://www.foodpals.com/KitchenWitchCooks
Life is God's gift to you......what you do with your life is your gift to God.

PORK MEDALLIONS IN CREAM SAUCE
Serves 4; 3 ounces pork and 1/4 cup sauce per serving


1 pound pork tenderloin, all visible fat removed, cut into 1-inch-thick slices
Vegetable oil spray
2 teaspoons acceptable margarine
1 small onion, chopped
1 cooking apple, such as Granny Smith, peeled, cored, and chopped
2 cloves garlic, minced
5-ounce can evaporated skim milk
1/8 teaspoon salt
Pinch of white pepper
Pinch of ground nutmeg
2 tablespoons chopped fresh parsley

Flatten each pork slice on a hard surface with the palm of your hand. Using the flat side of a meat mallet, pound pork slices to 1/4-inch thickness.

Spray a large skillet with vegetable oil spray and place over medium-high heat. Add pork in a single layer. Cook for about 2 minutes on each side, or until tender and no longer pink. Remove from skillet. Reduce heat to medium.

In same skillet, melt margarine. Add onion and apple. Cook over medium heat for 5 minutes, or until onion is tender, stirring constantly. Add garlic and cook for 2 minutes. Stir in remaining ingredients except parsley. Simmer, uncovered, for 1 minute, stirring constantly. Stir in parsley.

Return pork to skillet. Spoon sauce over pork. Cook over low heat for 1 minute, or until heated through.

Calories: 225
Protein: 29 g
Carbohydrates: 11 g
Total Fat: 7 g
Saturated Fat: 2 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 3 g
Cholesterol: 73 mg
Sodium: 197 mg


SCALLOPED POTATOES
Serves 6


Vegetable oil spray
5 tablespoons acceptable margarine
1 cup finely chopped onion
5 tablespoons flour
2 1/2 cups skim milk, heated
1 1/2 teaspoons grated lemon rind
1/8 teaspoon salt
1/8 teaspoon white pepper
3 tablespoons finely chopped fresh parsley
2 pounds potatoes, peeled and thinly sliced
1/8 teaspoon salt
1/8 teaspoon white pepper
2 tablespoons grated Romano cheese

Preheat oven to 3250 F.

Lightly spray an 8-x-8-inch baking dish with vegetable oil spray and set aside.

Heat margarine in a medium saucepan over medium-high heat. Add onion and saute until translucent.

Stir in flour and cook 1 minute more. Whisk in milk and cook, stirring, until sauce is thickened.

Add lemon rind, 1/8 teaspoon salt, 1/8 teaspoon pepper and parsley.

Remove from heat and set aside.

Arrange potatoes in prepared dish. Sprinkle with 1/8 teaspoon salt and 1/8 teaspoon pepper.

Pour sauce over potatoes and sprinkle cheese on top. Bake 1 1/2 hours.
Microwave Method: Melt margarine in microwave-safe bowl for 30 seconds on high. Add onions, cover with vented plastic wrap and cook

2 minutes on high, then 6 minutes on medium. Stir in flour and cook 1 minute on high. Whisk in heated milk and cook 6 to 8 minutes on high.

Add seasonings as directed. Proceed with assembly and baking as above.


Calories: 260
Protein: 7 g
Carbohydrates: 36 g
Total Fat: 10 g
Saturated Fat: 3 g
Polyunsaturated Fat: 2 g
Monounsaturated Fat: 4 g
Cholesterol: 3 mg
Sodium: 285 mg



SPICY BAKED PORK CHOPS
Serves 4


Vegetable oil spray
1 pound boneless pork loin chops, all visible fat removed
Egg substitute equivalent to 1 egg
2 tablespoons fat-free milk
1/3 cup cornflake crumbs
2 tablespoons cornmeal
1/2 teaspoon dried marjoram, crumbled
1/8 teaspoon ground pepper
1/8 teaspoon dry mustard
1/8 teaspoon ground ginger
1/8 teaspoon cayenne


Preheat oven to 3750 F.

Using vegetable oil spray, spray a shallow baking pan large enough to hold pork chops in a single layer. Set aside.

Cut pork chops into 4 portions, if necessary. Set aside.

In a small, shallow bowl, combine egg substitute and milk. In a shallow dish such as a pie pan, combine crumbs, cornmeal, marjoram, pepper, mustard, ginger, and cayenne. Using tongs, dip pork chops in milk mixture, letting excess liquid drip off. Coat both sides of pork chops with crumb mixture. Arrange pork chops in prepared pan.

Bake, uncovered, for 15 minutes. Turn chops with a spatula and bake for 10 minutes, or until chops are tender and slightly pink in center.

Calories: 234
Protein: 27 g
Carbohydrates: 11 g
Total Fat: 9 g
Saturated Fat: 3 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 4 g
Cholesterol: 70 mg
Sodium: 142 mg



SLOPPY JOES
Serves 6


1 pound lean ground beef
1 onion, diced
1/2 cup ketchup
2 tablespoons chili sauce
1 teaspoon prepared mustard
1 teaspoon cider vinegar
1 teaspoon sugar
6 whole-wheat hamburger buns

Brown meat and onions in a large skillet over medium-high heat. Pour off fat.

Add all other ingredients except buns, mixing well. Reduce heat and simmer 20 to 30 minutes, uncovered.

Spoon onto hamburger buns and serve immediately.

Calories: 270
Protein: 21 g
Carbohydrates: 26 g
Total Fat: 10 g
Saturated Fat: 3 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 4 g
Cholesterol: 55 mg
Sodium: 519 mg



Mediterranean Pizza
Prep: 7 minutes; Cook: 10 minutes.

1 (12-inch) prepared pizza crust
1/4 teaspoon crushed red pepper
1/4 teaspoon dried Italian seasoning
1 cup (4 ounces) crumbled goat cheese
3 sliced plum tomatoes (1/4-inch-thick slices)
6 chopped pitted kalamata olives
1 (14-ounce) can quartered artichoke hearts, drained
Cooking spray
1/4 cup chopped fresh basil or 4 teaspoons dried basil

1. Preheat oven to 450°.

2. Sprinkle the pizza crust with crushed red pepper and dried Italian seasoning.

3. Sprinkle the crumbled goat cheese evenly on the crust, leaving a 1/2-inch border. Using the back of a spoon, gently press the cheese down on the pizza crust.

4. Arrange the plum tomato slices, chopped olives, and quartered artichoke hearts on the pizza as desired.

5. Place the pizza on a baking sheet coated with cooking spray, and bake 10-12 minutes or until the crust is crisp and the cheese is bubbly. Sprinkle the chopped basil over the top and serve hot.


Yield: Makes 4 servings (serving size: 1/4 pizza)

NUTRITION PER SERVING
CALORIES 291; FAT 11g (sat 5g,mono 3g,poly 0.0g); PROTEIN 14g; CHOLESTEROL 13mg; CALCIUM 123mg; SODIUM 654mg; FIBER 2g; IRON 4mg; CARBOHYDRATE 34g

__________________
http://www.foodpals.com/KitchenWitchCooks
Life is God's gift to you......what you do with your life is your gift to God.

PORK MEDALLIONS IN CREAM SAUCE
Serves 4; 3 ounces pork and 1/4 cup sauce per serving


1 pound pork tenderloin, all visible fat removed, cut into 1-inch-thick slices
Vegetable oil spray
2 teaspoons acceptable margarine
1 small onion, chopped
1 cooking apple, such as Granny Smith, peeled, cored, and chopped
2 cloves garlic, minced
5-ounce can evaporated skim milk
1/8 teaspoon salt
Pinch of white pepper
Pinch of ground nutmeg
2 tablespoons chopped fresh parsley

Flatten each pork slice on a hard surface with the palm of your hand. Using the flat side of a meat mallet, pound pork slices to 1/4-inch thickness.

Spray a large skillet with vegetable oil spray and place over medium-high heat. Add pork in a single layer. Cook for about 2 minutes on each side, or until tender and no longer pink. Remove from skillet. Reduce heat to medium.

In same skillet, melt margarine. Add onion and apple. Cook over medium heat for 5 minutes, or until onion is tender, stirring constantly. Add garlic and cook for 2 minutes. Stir in remaining ingredients except parsley. Simmer, uncovered, for 1 minute, stirring constantly. Stir in parsley.

Return pork to skillet. Spoon sauce over pork. Cook over low heat for 1 minute, or until heated through.

Calories: 225
Protein: 29 g
Carbohydrates: 11 g
Total Fat: 7 g
Saturated Fat: 2 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 3 g
Cholesterol: 73 mg
Sodium: 197 mg


SCALLOPED POTATOES
Serves 6


Vegetable oil spray
5 tablespoons acceptable margarine
1 cup finely chopped onion
5 tablespoons flour
2 1/2 cups skim milk, heated
1 1/2 teaspoons grated lemon rind
1/8 teaspoon salt
1/8 teaspoon white pepper
3 tablespoons finely chopped fresh parsley
2 pounds potatoes, peeled and thinly sliced
1/8 teaspoon salt
1/8 teaspoon white pepper
2 tablespoons grated Romano cheese

Preheat oven to 3250 F.

Lightly spray an 8-x-8-inch baking dish with vegetable oil spray and set aside.

Heat margarine in a medium saucepan over medium-high heat. Add onion and saute until translucent.

Stir in flour and cook 1 minute more. Whisk in milk and cook, stirring, until sauce is thickened.

Add lemon rind, 1/8 teaspoon salt, 1/8 teaspoon pepper and parsley.

Remove from heat and set aside.

Arrange potatoes in prepared dish. Sprinkle with 1/8 teaspoon salt and 1/8 teaspoon pepper.

Pour sauce over potatoes and sprinkle cheese on top. Bake 1 1/2 hours.
Microwave Method: Melt margarine in microwave-safe bowl for 30 seconds on high. Add onions, cover with vented plastic wrap and cook

2 minutes on high, then 6 minutes on medium. Stir in flour and cook 1 minute on high. Whisk in heated milk and cook 6 to 8 minutes on high.

Add seasonings as directed. Proceed with assembly and baking as above.


Calories: 260
Protein: 7 g
Carbohydrates: 36 g
Total Fat: 10 g
Saturated Fat: 3 g
Polyunsaturated Fat: 2 g
Monounsaturated Fat: 4 g
Cholesterol: 3 mg
Sodium: 285 mg



SPICY BAKED PORK CHOPS
Serves 4


Vegetable oil spray
1 pound boneless pork loin chops, all visible fat removed
Egg substitute equivalent to 1 egg
2 tablespoons fat-free milk
1/3 cup cornflake crumbs
2 tablespoons cornmeal
1/2 teaspoon dried marjoram, crumbled
1/8 teaspoon ground pepper
1/8 teaspoon dry mustard
1/8 teaspoon ground ginger
1/8 teaspoon cayenne


Preheat oven to 3750 F.

Using vegetable oil spray, spray a shallow baking pan large enough to hold pork chops in a single layer. Set aside.

Cut pork chops into 4 portions, if necessary. Set aside.

In a small, shallow bowl, combine egg substitute and milk. In a shallow dish such as a pie pan, combine crumbs, cornmeal, marjoram, pepper, mustard, ginger, and cayenne. Using tongs, dip pork chops in milk mixture, letting excess liquid drip off. Coat both sides of pork chops with crumb mixture. Arrange pork chops in prepared pan.

Bake, uncovered, for 15 minutes. Turn chops with a spatula and bake for 10 minutes, or until chops are tender and slightly pink in center.

Calories: 234
Protein: 27 g
Carbohydrates: 11 g
Total Fat: 9 g
Saturated Fat: 3 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 4 g
Cholesterol: 70 mg
Sodium: 142 mg



SLOPPY JOES
Serves 6


1 pound lean ground beef
1 onion, diced
1/2 cup ketchup
2 tablespoons chili sauce
1 teaspoon prepared mustard
1 teaspoon cider vinegar
1 teaspoon sugar
6 whole-wheat hamburger buns

Brown meat and onions in a large skillet over medium-high heat. Pour off fat.

Add all other ingredients except buns, mixing well. Reduce heat and simmer 20 to 30 minutes, uncovered.

Spoon onto hamburger buns and serve immediately.

Calories: 270
Protein: 21 g
Carbohydrates: 26 g
Total Fat: 10 g
Saturated Fat: 3 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 4 g
Cholesterol: 55 mg
Sodium: 519 mg



Mediterranean Pizza
Prep: 7 minutes; Cook: 10 minutes.

1 (12-inch) prepared pizza crust
1/4 teaspoon crushed red pepper
1/4 teaspoon dried Italian seasoning
1 cup (4 ounces) crumbled goat cheese
3 sliced plum tomatoes (1/4-inch-thick slices)
6 chopped pitted kalamata olives
1 (14-ounce) can quartered artichoke hearts, drained
Cooking spray
1/4 cup chopped fresh basil or 4 teaspoons dried basil

1. Preheat oven to 450°.

2. Sprinkle the pizza crust with crushed red pepper and dried Italian seasoning.

3. Sprinkle the crumbled goat cheese evenly on the crust, leaving a 1/2-inch border. Using the back of a spoon, gently press the cheese down on the pizza crust.

4. Arrange the plum tomato slices, chopped olives, and quartered artichoke hearts on the pizza as desired.

5. Place the pizza on a baking sheet coated with cooking spray, and bake 10-12 minutes or until the crust is crisp and the cheese is bubbly. Sprinkle the chopped basil over the top and serve hot.


Yield: Makes 4 servings (serving size: 1/4 pizza)

NUTRITION PER SERVING
CALORIES 291; FAT 11g (sat 5g,mono 3g,poly 0.0g); PROTEIN 14g; CHOLESTEROL 13mg; CALCIUM 123mg; SODIUM 654mg; FIBER 2g; IRON 4mg; CARBOHYDRATE 34g



Two-Cheese Enchiladas


1 (15-ounce) can pinto beans, drained
1 cup frozen whole-kernel corn, thawed
1/2 cup Monterey Jack cheese with jalapeño peppers, shredded
1/2 cup chopped fresh cilantro, divided
2 (10-ounce) cans red enchilada sauce (such as Old El Paso), divided
1/2 cup fresh, refrigerated salsa
Cooking spray
8 (6-inch) corn tortillas
1/2 cup (2 ounces) crumbled queso fresco or queso añejo

Preheat oven to 375°.

In a medium bowl, partially mash beans with a fork. Add corn, Jack cheese, 1/3 cup cilantro, and 1/4 cup enchilada sauce.

In another bowl, combine remaining enchilada sauce and salsa.

Lightly coat a 13 x 9-inch baking dish with cooking spray. Pour 1/2 cup of enchilada sauce mixture in bottom of dish.

Warm tortillas in microwave according to package directions. Spoon about 1/3 cup bean mixture down center of each tortilla; roll up. Arrange tortillas seam side down in baking dish; top with remaining enchilada sauce mixture and crumbled queso. Bake for 20 minutes or until thoroughly heated. Sprinkle with remaining cilantro.

Note: Shredded Mexican cheese (such as Kraft or Sargento) can be substituted for queso fresco or anejo.



Yield: serves 4 (serving size: 2 enchiladas)

NUTRITION PER SERVING
CALORIES 332(21% from fat); FAT 8g (sat 1.5g,mono 0.8g,poly 1.3g); PROTEIN 11.4g; CHOLESTEROL 10mg; CALCIUM 287mg; SODIUM 866mg; FIBER 8.3g; IRON 2.6mg; CARBOHYDRATE 55.8g

__________________
http://www.foodpals.com/KitchenWitchCooks
Life is God's gift to you......what you do with your life is your gift to God.

FAT-FREE BANANA BREAD

1/2 cup unsweetened, natural applesauce
1 cup brown sugar
1/2 cup Eggbeaters egg substitute
2 - 3 medium mashed bananas
2 1/3 cups sifted flour
2 tsp. baking soda
1/2 tsp. salt

Preheat oven to 350 F.

Mix applesauce and brown sugar together.
Mix in Eggbeaters egg substitute
Add everything else and mix together.
Spray loaf pan(s) or muffin tin with low/non-fat cooking spray.
Pour the mixture in the pan(s) and bake:
1 regular loaf pan - 1 hour
3 mini loaf pans - 1 hour
12 muffins - 30 - 40 minutes
Bread is done when the edges pull away from the pan.




MUSHROOM FAT-FREE DRESSING


1 lb. fresh mushrooms
3/4 C. fat-free dressing
1/2 C. red wine
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
1 T. sugar
2 garlic cloves
2 tsp. Worcestershire sauce
1 T. Dijon mustard
1 T. lemon juice
1 C. water

Combine mushrooms and dressing in a skillet and cook until
mushrooms are just tender, about 5 minutes.

Dressing: Combine vinegar and salt; stir until salt is completely
dissolved. Add pepper, sugar, garlic, Worcestershire, Dijon and
lemon juice; mix well. Add water and mix well again.

Refrigerate to store.



NO-CHOLESTEROL SALAD DRESSING

1 cup tomato juice
4 tablespoons lemon juice
2 teaspoons minced onion
1 teaspoon Worcestershire sauce
1 teaspoon seasoned salt
Salt and pepper

Blend well, then chill.

Makes 1 1/2 cups.

__________________
http://www.foodpals.com/KitchenWitchCooks
Life is God's gift to you......what you do with your life is your gift to God.

First I want to thank you for sharing your recipes. I was wondering have you ever tryed any of these your self? They sound very interesting and I will have to try some. Thanks again.

ozarkbaby - first of all - you're quite welcomed! Regarding the recipes that I post - over 90% of them have been tried - I belong to a "recipe club" - just a bunch of us that enjoy playing in the kitchen. Many of us have a strong restaurant and/or catering background. For years we have had all kinds of crazy different "theme" luncheons and dinners with everyone sharing all different types of dishes, made different ways, some changed (some really bombed out too!!!) - but we've been doing this for over 40 years. Lucky for some - there are a few husbands/boyfriends that eat anything that is dead and not crawling (if it is still moving they MAY think twice before devouring it!) and they even eat the "bombs". We have a lot of fun doing this, and we get to sample (or hog) all the dishes. I hope you enjoy some of them.

KW

__________________
http://www.foodpals.com/KitchenWitchCooks
Life is God's gift to you......what you do with your life is your gift to God.

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